First, posture
(1) Cross-legged sitting: double disc, single disc, free disc. The double disc is that the left foot is placed on the right thigh, the right foot is placed on the left thigh and the hands are placed in front of the lower abdomen. This sitting posture is just for stability, not shaking, and it is not easy to do without considerable strength. A single dish with the left leg on top and the right leg on the bottom, with the posture as before, is a common sitting posture.
(2) Hanging Leg Sitting: Sit in a chair with an appropriate height, and keep your thighs level when sitting down. The legs are vertical, the feet are parallel to the ground, and the fists can be placed between the knees (fists and eyes are opposite).
Second, the requirements for the five senses
(1) Oral cavity: naturally closed, with the tip of the tongue rolled up 90 degrees and lightly touched the upper jaw. Saliva is much more secreted. Put your tongue down and swallow it slowly. This is called "swallowing body fluid".
(2) Eyes: Close your eyes and look inward. When you practice that step, look inside that part. If you are in a trance and your mind is in a flood during practice, open your eyes and stare at the emptiness or lack of nasal tip, interrupt your thoughts, close your eyes and sit down again. This is called "cutting the silk with a sword".
(3) Ears: Pay attention to your breathing with your ears, keep calm and natural, and there is no rough voice.
(4) Breathing: Breathing is the key to qi circulation. In future practice, you must pay attention to breathing naturally, and you can't deliberately take a deep breath or breathe fast and slow. In the first, second and third steps of connecting meridians, always pay attention to exhaling, and let nature take its course when inhaling, without abuse. Be careful not to breathe through your mouth.
Third, the training instructions
(1) Environment: To practice this skill, you should have a quiet environment, because you should concentrate. But there is no need to overemphasize this issue, as long as there is no interference from others.
(2) Don't practice when you are hungry, full, angry or scared. Don't practice temporarily when it rains and thunders. People who succeed in this way will not follow suit.
(3) Qi movement is no better than forced guidance. When it is full, it will run automatically, and forced guidance will easily lead to deviation.
(4) hallucinations and touches: during practice, due to the circulation of qi and the opening of meridians, various hallucinations and touches will occur. Please don't panic. Often appear: big, small, light, heavy, cold, hot, itchy, numb. When the above situation occurs, don't be curious to investigate, let alone fear and worry.
Fourth, the achievement method
Step 1: Pay attention to the heart socket when exhaling.
Methods: The training conditions are ready, the vision is narrowed, and the mind is not overstepped. When paying attention to the absence of the tip of the nose, you can close your eyes and listen carefully to your exhalation with your ears. After about a minute or two, you can calm down and not make a rude noise. When exhaling, the mind moves towards the heart with exhalation. Let nature take its course when inhaling, without any conscious action. After a long time, the true qi will gather in the heart. And this method itself is a good way to eliminate distractions.
When exhaling, the true qi enters the abdomen. In order to achieve this goal, we must first gather the true qi, which is why we don't intend to stay in the abdomen in the first step. If you start from scratch, it is difficult for beginners to master it, and you will not see the effect for a while, and you may end up failing.
② Time: If you want to finish this stage of exercise as scheduled, you must make certain arrangements in time. Practice at a fixed time every day if conditions permit. It doesn't matter if there is no fixed time. Just practice quickly. Every morning, noon and evening for 20 minutes three times. Seriously practice 10 days to complete the first step.
③ Reaction: After practicing for three or five days, I feel heavy; Every five to ten days, every time you exhale, there is a heat flow injected into your heart, which is a manifestation of gas concentration.
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Step 2: Empty the abdomen with air.
① Method: When the first step is to feel the fever in the heart socket with each exhalation, you can follow the intention, extend the sinking effort during exhalation and slowly advance to the lower abdomen. Don't worry, overexert will produce a high fever, which is very uncomfortable.
② Time: 25~30 minutes three times a day, about 10 day.
③ Reaction: Every time you exhale, there is a heat flow sent to Dantian, the lower abdomen gurgles, the intestinal peristalsis increases, and the rising air increases.
The third step is to defend the abdomen.
① Method: In the second step, when there is obvious feeling in the abdomen, you can stop breathing in the abdomen intentionally or unintentionally. Don't pay too much attention to sending the breath down when exhaling, so as not to be too hot and make the mistake of "eating the gas of fierce fire". Breathe naturally, just leave your thoughts in your abdomen and keep warm with slow fire. That's what "less anger" means.
② Time: 30 minutes or more three times a day. One-step achievement method is to cultivate strength in Tian Dan, which takes a long time and can feel the fullness and strength of the lower abdomen in about 40 days.
③ Reaction: Based on the second step of air sinking in Dantian, the abdomen was obviously hot, and an air dome was formed in the abdomen ten days later. With the increase of time and intensity, the air dome increases and the abdominal strength increases. When you have enough strength, you will go downstream. Sometimes your genitals itch, your perineum beats, and your limbs get hot.
The fourth step, through the governor
Methods: Stay in the abdomen for about 40 days, and the true qi is enriched to a certain extent, that is, it goes up along the spine. When you go up, don't forget not to help! Consciousness follows the upward force (don't forget). If you stop somewhere, don't use consciousness to guide you up (don't help). The rising speed is determined by the strength of the abdomen. If the strength is not enough, it will stop and continue to improve until the strength of the abdomen is enriched. If you can't get on the jade pillow, you can just look at the top of your head.
② Time: You can increase the number and time of practice (40~60 minutes) every day. Someone can pass the governor in an instant, so the passing force is very strong and the vibration is great. Some people spend hours, days, mostly a week or so. The process of customs clearance is a normal physiological phenomenon, which is accessible to everyone except for a few reasons.
③ Reaction: On the basis of the third step, the abdomen is full, the lower abdomen is full, the perineum is beating, the waist and back are hot, I feel that the blood in the famous door is active, and I consciously feel a force rising along the spine. Some of them are well-cultivated, and a hot air rushes straight up, magnificent, and once rushed through the Du meridian; Some banks have been stationed, and several days have passed; Some, like mercury, move up and down with breathing and gradually rise. The body may be unstable before and after the governor's inspection, so pay attention to timely adjustment. It's normal to feel tight in the head and sometimes dull pain. This stage is extremely critical and cannot be relaxed.
The fifth step is Zhou Xiao Tiancheng.
① Method: After the Qi passes through the Jade Pillow and Baihui, it passes through the Queqiao Bridge (the tongue reaches the upper jaw) and enters the Ren meridian. Xiao's Sunday is over! At this time, one inhaled the true qi into his mind, and the other exhaled the true qi. Since then, in principle, it is still intended to defend dantian, which is part of the long-term intention. If Baihui is active, you can keep Baihui and master it flexibly.
② Time: three times a day for more than 60 minutes each time.
③ Reaction: In the initial stage of this step, various touching phenomena may last for more than ten days and then disappear.
The essentials of practicing qigong:
(1) Relaxation and quietness complement each other and conform to nature.
There is a close relationship between relaxation and quietness. Full body relaxation can promote quietness, and it will inevitably show full body relaxation after quietness, so the two are complementary. Loose, on the one hand, is the relaxation of the whole body muscles. This loose must master the state of looseness and perseverance. Lying flat is easier to relax the whole body, but after posing, shake the whole body slightly to achieve the comfort of lying flat. The maintenance of standing posture and sitting posture requires a certain degree of muscle tension, but it also requires maximum relaxation.
Another aspect of relaxation is the relaxation of consciousness. First of all, relax the muscles of the whole body and let the whole body feel comfortable and relaxed. In addition, it is necessary to eliminate tension and achieve mental relaxation.
Quiet means that in relative quiet, you are silent in your breath and feel carefree. In terms of consciousness, you can enter quiet by emphasizing keeping your mind and eliminating other thoughts. In a word, relaxation is the key to practice. If you master it well, you will get good results soon. If you don't master it properly, you will often make mistakes.
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(2) practice your mind and spirit.
Qi in Qigong mainly refers to true qi (primordial qi). When you start practicing Qi, you must start from practicing lung qi (breathing qi). The exercise of lung qi adopts different breathing methods because of different methods. Even so, no matter what techniques, most of them require breathing to be "calm, even, thin, long and slow". A well-trained person breathes two or three times a minute, forming a slow abdominal breathing.
Breathing and inhaling exercises must be practiced gradually from shallow to deep, from fast to slow, and it is not required to form a complete deep breath in a short time. When practicing for the first time, you must be induced by your mind. When you practice to a certain extent, you can breathe naturally. Practice: First, eliminate distractions and achieve silence; Second, stay in the abdomen and let the whole body undergo more profound changes. It is difficult for beginners to get rid of distractions quickly. It takes a certain period of practice to gradually reduce distractions and achieve the requirement of quietness.
How to combine the intention and spirit of practice in the process of practice? When you start practicing breathing, you should also keep breathing consciously to help you practice breathing as soon as possible. Maintain depth and length. After the formation of uniform breathing, pay attention to the ups and downs of the abdomen with breathing. When breathing exercises are very skilled, even if you don't pay attention to breathing, you can naturally reach your abdomen. At this time, you can simply stay in the abdomen. In this way, the two can be closely combined to achieve the unity of God and God, so that the true qi is abundant and the purpose of treating diseases and keeping fit can be achieved.
(3) Emotional balance and good mood.
In qigong therapy, we must emphasize emotional balance and happy mood, so as to promote health, eliminate diseases, and feel comfortable and happy after each work.
(4) Step by step, don't rush for success.
In the initial practice, you can't rush for success, and the effect of practice is gradually revealed with the increase of practice time. Although the training method is not very complicated, it needs to be mastered and practiced for a certain period of time.
(5) Training and training should be combined closely.
Training and nourishing at the same time means paying equal attention to training and reasonable rest. Only practicing without paying attention to reasonable rest will be an obstacle to overcoming the disease, so training and rest must be closely combined. Reasonable rest should include: paying attention to proper rest, regular life, optimistic mood, moderate diet and moderate physical activity. These contents should be paid attention to in the whole practice process, even in the whole life.
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(6) Fixed achievement method, suitable for working hours.
At present, there are many martial arts circulating all over the country. Some techniques have been widely used in clinic with good results; There are also some methods that are only practiced by individuals, not fully publicized, or rarely used. It is still difficult to determine the effect. Practitioners should choose 1~2 suitable exercises under the guidance of doctors according to their own illness, physique and daily habits, which is not only easy to master, but also easy to achieve results.
(7) Sum up experience and avoid deviation.
Qigong therapy mainly means that patients master the requirements and methods of practicing exercises themselves and keep exercising. Most of them can't be smooth sailing in exercise, and serious deviations will occur. The most common reasons for this situation are eagerness to achieve success, failure to step by step, excessive breathing, blind pursuit of depth and slowness, or blind pursuit of a certain feeling, which leads to poor breathing, chest tightness and shortness of breath, even respiratory disorder, headache, dizziness, mental tension and so on.
The formation of deviation is often from slight to obvious, from light to heavy. When it begins to appear, it is easier to correct, and it takes a short time. If the deviation has been formed, it will be more laborious to correct it. Therefore, at the beginning of practice, we must thoroughly and carefully understand, sum up experience, find shortcomings, correct them in time, and avoid deviations.