1. Basic meditation posture (seal)
(1) Take off your coat and loosen your belt, and sit on a flat and comfortable mattress facing the south end, so that your testicles are suspended without touching foreign objects. Bend your legs, your feet are suspended, your heel is in front of Yin Hui point, and your right leg is bent above your left leg (veneer). Need a right foot? Kunlun point? On the left foot (behind the ankle outside the foot)? Sanyinjiao point? Three inches above the medial malleolus. On the other hand, women use their left feet? Kunlun point? Right foot? Sanyinjiao point? Left foot above, right foot below. Feet should be turned up as far as possible, thighs, calves and knees should be flat, and don't lean.
Attention:? Kunlun point? Is it the main point of the bladder meridian of Foot Taiyang? Sanyinjiao? It is the main point of the spleen meridian of the foot sun and the intersection point of the three yin meridians of the foot.
So? Kunlun point? Open? Yin triangle? Go and meet? Yang points buckle Yin points? 、? Positive and negative pulses? ,? Yin and yang meet? Reason.
If you sit on the double board, first turn the center of your left foot up on your right thigh, and then press the right foot board on your left foot, with the center of your foot up or your right foot? Kunlun point? Press your left foot? Sanyinjiao point? Women have opposite left and right feet.
(2) lean forward, bow forward to the ground, then lean back slightly, do this for three times (the purpose is to relax the hip bones and straighten the back bones), then sit up straight, lie on your back and lean forward slightly.
③ Relax the shoulders up and down (shoulder joint twitches up and down, left and right) to relax the scapula.
(4) Hold the back of the left palm (male side) with the right palm (female side) and the fingertip of the right hand? Zhongchong point? Hold the palm of your left hand? Laoguan point? Put the four fingers of the right hand (index finger, middle finger, ring finger and little finger) together and stick them on the palm of the left hand; The thumb of the right hand is pressing the jaws of the left hand? Hegu point? Up (the left hand must be round), and then the palm of the left hand is turned outwards.
Connect, hold your left hand in your right hand and lean out, palms outward, hands shoulder height. The shape of the hand remained the same, and then it shrank back. Stretch and contract for three times. The purpose of stretching and contracting is to relax the wrist, elbow and shoulder joints of the left and right hands.
Since then, the hand shape remains unchanged (the right hand holds the left hand on the female side, and the acupoint position remains unchanged). Put your hands under your abdomen, gently stick the back of your right hand on your navel, and turn your palms outward as far as possible.
Women's grip is the opposite. The female side of the left hand holds the male side of the right hand, and the acupuncture points are in the same position.
Note: Thumb is the end of Taiyin hand lung meridian. Hegu point? It is the key point of the large intestine meridian of hand Yangming, and so is the method of letting go of the knot? Yin and yang meet? .
⑤ The neck is loose and straight, the head is slightly pushed up, the ear root is lifted up, the palate is closed, and it runs through the back (the du meridian is straight).
⑥ Bridging Que: It is called Bridging Que when the tongue rolls up to the upper jaw (communicating with the governor, the tongue can't distinguish the taste).
Sai dui: his mouth is slightly closed and he doesn't think about words; If you are not smart, you will not hear the strings.
Hanging curtains: eyes are slightly closed, leaving a trace of light, eyes are restrained, and the heart is not with the scene. It's easy for beginners to fall asleep when they close their eyes.
Tone: My limbs are still, and my whole body looks like King Kong.
Sniffing: Breathing is natural, thin and long, but you can't force it, let alone breathe long.
The sitting (sealing) method of static work varies from school to school. The sitting posture introduced above is the secret of our school, which has two basic functions: the first is to form a loop by activating collaterals, that is, to dredge the meridians of essence. The second is fire, that is, start the air machine (see below for details? Practice time? Therefore, the sitting posture should be comfortable, the bones should be loose, the muscles should be loose, and the meridians should matter.
2. Body regulation method
If you can sit in the above posture and stay still, you naturally don't need to adjust yourself. If you are uncomfortable sitting, you can twist your limbs up and down, back and forth, left and right to see if you meet the requirements of sitting. Try to sit comfortably, and you have nothing to worry about.
3. Alignment method
The key to practicing static kung fu for the first time is static. Before practicing this skill, you should arrange all your troubles (daily affairs, etc.). ) and concentrate on practicing; We should gradually adapt to the surrounding environment, so that the noise around us or the sudden sound of miracles will not cause anxiety; As far as possible, warn family members or companions not to disturb them during practice, and be prepared for all possible occasional shouts, smells, smells, flashes, etc. , in order to avoid panic, difficult to deal with.
4. Ignition (practice) method
Back to the basic sitting position, at first, the eyes hanging the curtain stared at the place where there was a cow lying three feet away, as if there was really a cow lying there, sucking and sucking with every call. For a long time, Shen Guang withdrew her big eye (Jingming point) staring at the corner of her eye. After the point between the eyebrows felt a little uncomfortable, she immediately placed a mirror on the point behind the point to shine the holy light of big eyes into the Du meridian. Start taking pictures with arrogant eyes? Nose alignment? Among people (depression in the middle of upper lip, at the end of Du meridian)? Cross the magpie bridge (tongue) and let the pulse shine? 12th floor (pipeline)? Process (recess under the Adam's apple)? Xuan Ji (one inch below the sky)? In the middle (above the sternum, between the nipples)? Dovetail? Zhongyu? Vaginal intercourse? Enter Huang Ting, wait for a moment, and then feel a slight feeling in the lower abdomen, that is, the lower abdomen will be slightly adducted and inhale at the same time. This process is the ignition method.
You can only fire once in each exercise, and you can't lead more. After the fire is lit, it returns to the law of inaction, carefree and even quiet.
5. inaction method (mental method)
The so-called inaction is not doing nothing, but letting things move and change according to their own internal laws, and letting qi and blood naturally run along their own trajectory without human intervention.
Novices often can't calm down, and there are always things or ideas that suddenly hit their hearts, causing trouble and self-blame. When I can't calm down, I can't help but force myself not to think about it. However, the more you think about it, the more you think about it. It's like getting stuck in the mud, getting deeper and deeper, and finally being unable to extricate yourself, so you blame yourself. This is normal. Carelessness has stages, but there are ways to follow. Popular methods include calculating interest and observing abdomen. The purpose is to concentrate.
In order to let beginners master the method of meditation, we might as well learn some practice methods of Buddhism and Taoism.
The formula says:? Have the desire to see, have no desire to see? ,? Save before you forget? .
Attention:? Those who have desires are all distractions, which are caused by six dusts; The governor is enlightened, and the six dusts are reasonable. It is also true that persistent people should keep six roots, and people who have no desire cause virtual silence, which is naturally interesting. ? Those who have unclean roots are not empty. If you want to be empty, keep it empty first, then forget it to outline its quantity, and you will be comfortable everywhere. Six roots, six dusts and five aggregates? It is a concept of Buddhism. Six fingers eyes, ears, nose, tongue, body and heart; Six dust refers to color,
Sound, fragrance, taste, touch and touch are the six dusts; Five connotations refer to five connotations: color, acceptance, behavior, knowledge and thinking.
Buddhists believe that human desire is caused by six dusts (external color, sound, smell, taste, touch and internal dust). For example, when you see light (color), you want to distinguish its color; Listening and listening to distinguish their methods; Smell the fragrance with your nose and touch the five flavors with your tongue, all of which feel fragrant. When you touch it, you want to move, when you think about it together, you go into the dust, and so on. People who want to be quiet must keep their eyes, ears, nose, tongue, body and mind, and don't let the dust of color, sound, fragrance, taste, touch and law enter. Press the eye root (orifices, then the color can't enter; Hold the root of the ear, then you can't touch it; Hold fast to the root of law (meaning). If you can't remember, you will lose all your thoughts. The impurity of six dusts is the reason why the five connotations (color, acceptance, behavior, knowledge and thinking) are not empty. It's empty, empty is color, it's all the same when you think about it. It can be seen that Buddhists have a set of theoretical methods for quietness. Therefore, Lv Chunyang said:
? The main idea of the Diamond Sutra is always to keep six roots and eliminate six dusts, and those who are unclean with six roots and six dusts are not empty. Bodhisattva view, especially family view. ?
Taoism believes that the human body obtains knowledge, views and understanding of things through six ways: eyes, ears, nose, tongue, body and mind, so it is also called eyes, ears, nose, tongue, body and mind, which means the commander-in-chief of the six senses and eyes are the pioneers of the six senses (consciousness is human thinking activities). So what is the secret? If you want to conquer his heart, look into his eyes first. ? Yin Fu Jing says:? The machine is in sight. ? Different from Buddhist theory, Taoism expounds this problem from the perspective of human science (or medicine). Through their own experience and clinical experiments, alchemists found that color enters from the eyes and then (liver) is in another person's mind; The sound enters from the ear and (the kidney) is thin and scattered; The nose distinguishes the smell, and then (the lungs) fly; If the tongue distinguishes the taste, the heart is uneasy; Touching the skin of the limbs of the body is full of thoughts. Therefore, close your eyes and the soul will return to the liver; Condensing rhyme, essence returning to kidney; Breathing will restore the spirit to the lungs; Hold your tongue, and your mind will be clear; The limbs are still, and the mind belongs to the spleen. Among them, it is particularly important to combine eyes, because eyes are the front end of the six senses and the main way for human beings to obtain information; The second is that the limbs are motionless and the mind can't afford it. If you keep six senses, you won't feel the external stimulation with the five senses of eyes, nose, tongue and body. The so-called five senses come down to the root, then essence, spirit, soul, spirit and mind (called body five gods) all belong to their places; When the five gods are in their respective places, the five elements (heart, kidney, liver, lung and spleen) are not involved, and the four images (essence, spirit, soul and spirit) are in harmony, so the meridians and viscera can naturally start Qi-moving according to their own internal laws, and the mind will naturally settle down. So as to achieve the purpose of quiet and concentration.
The viewpoint of modern science is that eyes, ears, nose, tongue and body (skin) are the external sensory organs of human body, and consciousness is the normal thinking activity of human brain. Take eye (visual) perception as an example. When external light signals are incident and stimulate the visual cells in the eyes, the visual cells generate bioelectrical signals, which are transmitted to the central nervous system (including cranial nerves and spinal cord) through afferent nerves (also known as sensory nerves), and are processed by the central nervous system to respond to the signals, and then transmitted to motor nerves (also known as motor nerves). Belonging to the peripheral nervous system) transmits electrical signals to various effective organs of the body and reacts to incident light signals. This reaction process is often completed quickly. Therefore, when practicing, five external stimuli, namely color, sound, smell, taste and touch, will cause central nervous system problems. Extra? When working, it must analyze and compare these stimuli and respond accordingly. ? Law? Stimulation will cause conscious activities and increase the burden on the central nervous system. When the central nervous system is stimulated and the cranial nerves are active, people can't calm down. During the practice, the eyes are closed, the ears rhyme, the breathing stops and the limbs are motionless, which makes the sensory organs such as eyes, ears, nose, tongue and body insensitive and inhibits the excitability of sensory cells. When external stimuli such as color, sound, smell and touch act on sensory organs, sensory cells are not stimulated, so little or no bioelectrical signals reach the central nervous system. Quiet? State to adjust all parts of the body (this is the inherent function of the body).
It can be seen that the methods of causing static and virtual are in line with the principles of modern physiological science, and their theories are basically correct, but the names and symbols in modern science are used. It's different. Of course, they are not as detailed as described by modern science. However, from the macroscopic conclusion alone, the above Taoist theory seems to be a step further than modern physiology, because Taoism (or Chinese medicine) thinks that the five stimuli of sound, color, smell, taste and touch not only affect the brain nerve (central nervous system), but also affect their respective viscera and meridian systems, and there are corresponding treatment methods in clinic.
There are two simple and easy-to-learn methods in the secret recipe of Songxi Sect to deal with the situation that you can't be clean when practicing static kung fu.
One is, if all thoughts are born, when you are upset, sit still and ask yourself silently: Don't answer who you are, don't pay attention to him, you can turn your head sharply, wake up to your wonderful purpose and do everything you can. This sentence alone is invalid. Exactly:? Bodhisattva has never left her body, and she has never been blind. If you can sit still and return to the light, you will see your old master. ? Oh! Want to know who he is, Lingshan Buddha heart.
The second method is to recite the names of the five zang-organs in the order of gold, fire, earth and five elements, and walk past them as soon as you read them. Don't be reluctant to part. Lung gold? Kidney water? Liver wood? Heart fire? Spleen soil? Lung gold. This is a turn, on second thought, everything is removed, no more than three turns at most, useless and harmful. Beginners must not use the second method, and they can only use it after their internal skills are solid.
6. Annealing (working set) method
After the fire is ignited, it will lead to virtual silence (doing nothing). You can sit down after sitting for a long time, and now it's time to anneal. The length of sitting depends on your physical strength, so you can't support yourself and your physical strength is exhausted.
Strong support is useless and ineffective. But don't be a little tired, that is, don't think about progress and follow the rate carelessly. When you start training, you can usually sit for half an hour, and gradually you can sit for an hour. If you can support yourself physically for two hours, you can sit down safely. Sitting on your lap can eliminate fatigue itself, which is better than sleeping.
After work, first rub your palms together, dry your face twice, then comb your hair back like a hook with your five fingers and wipe your hair corners on your wings. Then rub your ears with your hands and count them, then hold the earlobe with your thumb and pull it down a few times; Then play the middle finger of both hands and point at the Fengchi point behind the head, which is called Ming Ancient Heaven. Then throw yourself forward and bow a few times (mainly to exercise your back and hip joint, not superstitious). When you get up in high spirits, you should apply hot compress all over your body, especially pressing important meridians and acupoints. Then walk slowly along the ground for a few laps (called running in Buddhism, mainly to move the joints and bones of the lower limbs). Finally, it is most appropriate to practice the basic skills of exhaling and returning to Yuan or other basic skills when practicing this four-handed boxing.
The method of receiving work (annealing) is mainly to massage all parts of the body. On the one hand, muscles, joints and tendons in all parts are activated, and the most important thing is to close the pores, orifices and acupoints opened during practice. Otherwise, pores and acupoints will be opened, and ventilation will easily lead to diseases such as wind-cold and affect the training effect.