(1) preparation
Take a little exercise after meals to eliminate defecation. Then fold the quilt or cushion on the bed into a slope shape and lay it against the wall, with the slope controlled at about 40 degrees. Then take off your coat and loosen your belt, naturally bend your legs, lie on your back on the bed, lean on the quilt or cushion, make your head and upper body in an oblique straight line, and make your lower abdomen in the low position of your whole body. Then relax your whole body, close your teeth slightly, touch your tongue on the root of your teeth, breathe naturally, look back to the abdomen of your lower abdomen, and slowly use your mind to send your whole body's qi back to your abdomen to close your eyes.
(2) active work
Connect, put your hands on the abdomen under the navel, put your left hand under it, and put your right hand on it (lesbian is the opposite). At this time, the vortex (or hot air mass, etc. ) it rotates in the middle of the abdomen. After one minute, keep your left hand still and gently cover your abdomen. Raise your right hand, about an inch from your left hand, and turn it clockwise. The speed should not be too fast or too slow. It is generally appropriate to rotate once every three to five seconds. At the same time, when I look at my abdomen, I feel that there is a rotating object in my abdomen, and the number of silent rotations is 180. After the turn, gently cover your abdomen with your right hand, raise your left hand and turn counterclockwise, turning 180 times. The circle of the palm should not be too big, centered on the abdominal bulge, and the diameter should be within 10 cm. Turn your palm horizontally, with your fingertips not facing down and your thumb not facing up, so as to avoid internal qi rushing around. When you flip your hands, you should be loose and unremitting, and your intention is not strong. Pay attention to the abdominal gas sensory response. Intra-abdominal rotation is directed by consciousness, brain thinking and palm sensing. In the process of thinking, the phenomenon of abdomen will flash in my mind, and this flash point is Tang Yin. Relax and be natural when practicing. After each palm rotation 180 times, if you have time, you can appropriately increase the number of rotations.
(3) Receiving work
Connect, turn around, keep your legs flexed, sit up straight, cover your abdomen with your hands crossed, look inside your abdomen, and sit still for a while. Then palm up, fingers facing each other, slowly press the palm down to the chest from the top, then press the palm down to the abdomen, inhale into the cavity when lifting, exhale to the abdomen, and so on for three times, then lift the palm up, hold the air from both sides of the body, and press the fingers down to the abdomen when reaching the top of the head, hoping that the whole body's air will return to the abdomen under the action of two hands. Breathe slowly, evenly, thin and long.