If you want to practice by yourself, let's start with standing piles. Every achievement method is based on Gong Zhuang, and some even put Gong Zhuang through the whole cultivation process.
The specific method is:
Feet shoulder width apart, toes forward, neither outward nor inward, stand naturally; Knees slightly bent forward, body upright; Chest micro-inclusions (author's note; Just don't hold your chest out), relax your abdomen; Raise your hands to your chest, with your fingers slightly open, about 30 cm apart and about 20-25 cm away from your chest, in an oval shape, but not over your shoulders; Keep your head straight and your eyes straight ahead (eyes closed or half closed); The mouth seems to be opened and closed (author's note; Just be natural, don't force it, don't open it, put it on the tip of your tongue, or don't put it); Breathe naturally through your nose. This pile is the basic pile of Yiquan, which can not only strengthen the body, but also treat many chronic diseases. It is the basic skill of Wushu (Yiquan Qigong). After long-term practice, this pile may have abnormal functional state and extraordinary functional state.
Psychological requirements; First, relax the whole body, and try to relax as much as possible on the basis of keeping the body pile frame unchanged.
After I relaxed, I began to use mental methods. This term is called idea induction. The induction of round workers' thoughts is very complicated and meticulous. In order to get started as soon as possible, I omitted it You can read some related articles if you are interested.
The simple mental method is described as follows:
After relaxing your body, you begin to feel your body carefully. In order to find the feeling as soon as possible, you should start from the most sensitive part of your nerve.
Most people's hands are the most sensitive, so the common method is to start with their hands, which is called "conception".
There is also experience from the foot, but this method is not suitable for patients with hypertension.
The other is the traditional method of observing the abdomen, but because the abdomen is not as sensitive as the hand, it is better to start with the hand quickly.
Generally, you will feel it in a few minutes, up to dozens of minutes.
Feelings usually appear at the fingertips at the earliest, and you will experience abnormal feelings at the fingertips, such as; Everyone's body will have different fingertip slight jumping feeling, tingling, or pain, as well as the feeling that something is moving inside. Some people will experience more, while others will experience less. Don't care about these, they are normal phenomena, depending on everyone's physical health and the sensitivity of the nervous system.
When you feel it, you should concentrate on understanding its subtle changes. If you start to feel it with your hands, it will spread all over your body with your fingers. When your fingers feel obviously powerful, they will naturally run to your torso, starting with your fingers-palm-wrist-forearm-elbow-arm-shoulder-back-waist-chest-abdomen-hip.
If you start with your feet, you will go backwards. If you feel that you have reached your shoulders, you will not move forward. This is mainly because shoulder diseases hinder the development of your work consciousness. You can start with your feet. It was like this when I first started practicing medicine.
If the feeling of foot walking stays in the thigh and no longer goes up, you can experience it from the waist and abdomen and develop it up or down.
The other way is to feel freely, feel the feelings of all parts of the body at will, or you can stand quietly, keep your posture and relax without any experience, and also achieve a certain fitness effect, which is of course worse than the effect of inducing acrobatics.
Precautions; Any feeling in practice is normal. Don't be suspicious and worry about deviation. This exercise will not deviate at all, and it is recommended by the relevant departments.
Everyone will feel in practice, but not everyone will feel angry. Some people's unilateral pursuit of angry feelings is just one of many feelings, so there is no need to take it seriously. Don't pursue other feelings unilaterally, otherwise they will be persistent and affect the development of skills. Be sure to keep in mind.
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If you want to practice meditation, you should practice the method of moving qi, which has been verified by countless people. I won't say it because of the limited space, but there are many exchange forums about it on the Internet, so you can search at will.
Quantitative change to qualitative change is an extremely difficult process, and it is impossible to "get immediate results". Whether you can practice well depends on whether you can persist.