The first step is to exhale and pay attention to the heart.
1. method. Prepare for practice, relax, concentrate and keep your thoughts in it. When you exhale, your consciousness tends to the heart as you exhale.
2. Time. If you want to finish the first step of exercise as scheduled, you must make certain arrangements in time. If conditions permit, it is more helpful to practice at a fixed time every day and form a habit. It doesn't matter if there is no fixed time, as long as you take the time to practice. It is required to be 20 minutes three times a day in the morning and evening. If you operate carefully, you can complete the first step in a week or so.
3. effect. In the first few days, because they were not used to it and their posture was not accurate enough, some comrades felt dizzy, their backs were sore, their breathing was unnatural, and the tip of their tongue could not touch the upper jaw. This is a natural phenomenon. Don't worry, as long as you keep exercising as required, you will get better slowly.
The second step is to follow the trend of Tian Dan.
1. method. Every exhalation starts from the heart socket, and pay attention to the abdomen when exhaling.
2. Time. Practice three times a day, 25 minutes or half an hour each time, and you will be able to calm down in a week or so.
3. effect. Because the true qi has passed through the stomach area, the function of the spleen and stomach has been improved. After the true qi sinks into the abdomen, the organs around the abdomen, such as large intestine, kidney, bladder, etc., gradually undergo physiological changes, and generally feel an increase in appetite; Abnormal defecation has also been improved to varying degrees.
The third step is to concentrate on pranayama and keep your abdomen.
1. method. Pay attention to the abdomen when exhaling, but avoid sending it down too hard to avoid excessive abdominal fever and consumption of vaginal fluid.
2. Time. Three times a day or more. More than half an hour at a time. This period is the stage of cultivating Tian Chan's strength. It takes a long time, and you can feel the fullness and strength of the lower abdomen in about a month.
3. effect. Because the pulse condition is smooth, the heart and kidney intersect, the middle qi is vigorous, the mind is peaceful and the sleep is quiet. Anyone who suffers from heart fire, insomnia, dreaminess and unhealthy heart has improved. By constantly supplying heat energy to the stomach and intestines, the digestion and absorption capacity of the spleen and stomach can be enhanced, the weight can be increased, the spirit can be full, and the kidney function can be enhanced. Impotence has been greatly improved, and irregular menstruation in women has been improved to varying degrees. Kidney full of water, liver proud. Therefore, at this stage, patients with chronic hepatitis and early cirrhosis have improved significantly. Keep exercising and recover naturally.
The fourth step, don't forget to reply to the governor.
1. method. In principle, we should follow the third step. When the true qi goes up along the Du meridian, consciousness should follow the upward force. This is, don't forget. If you stop somewhere, don't use your head to guide you. This is not a rib.
2. Time. The number of daily exercises can be appropriately increased, and the time of each exercise should be extended to about 40 minutes or an hour. Everyone's situation is different, and the time and intensity of being in power cannot be the same. Some people passed in an instant, with great force and great vibration. Some people spend a little longer on supervision, and the intensity is not great. Most of them passed the governor in about ten days.
3. effect. After Tong Du, you breathe the true qi into the abdomen and into your mind, but don't pursue it deliberately, forming a cycle of Ren Du for a while, which is called "Zhou Xiaotian" by the health care community. Only in this case, can we feel the reality of "breathing essence, independent wake". The true qi constantly nourishes the brain marrow, and the instinctive strength of the cerebral cortex is enhanced. Neurological symptoms such as dizziness, tinnitus, insomnia, forgetfulness, backache and leg weakness, irregular menstruation, mental trance, irritability, palpitation, shortness of breath and loss of libido caused by kidney essence deficiency and endocrine disorders can all be improved. Long-term persistence can lead to recovery. Because the meridians are unobstructed, some chronic diseases that can't be cured for many years can also be cured quickly with obvious effects. Generally speaking, he is energetic and light.
The fifth step is to recharge your batteries.
The so-called Yuan God is the instinctive power of the brain to regulate and control. Against knowing god. Knowing God is a conscious mental state. Yuan God and knowing God are the relationship between body and use, Yuan God is the body and knowing God is the use. The fourth step, the channels and collaterals have been opened, and the kidney qi continuously irrigates the brain marrow, constantly supplementing Shen Yuan's strength. Only when the heart governs the gods and the heart shines on the brain can it play its comprehensive regulatory role.
1. method. In principle, it is better to keep the abdomen. Dantian is part of a long-term intention. After dredging the Du meridian, all the meridians were opened one after another. If Baihui point (Shangdantian) on the top of the head is active, it can also protect the top of the head. You can master it flexibly. This is the so-called "desire to see wonders, but you don't want to see them".
2. Time. Three times a day, or more, for an hour or more each time. Generally speaking, the longer the better. About a month or so, all kinds of touching phenomena in the body can gradually disappear, leaving only the strength of the lower abdomen and upper abdomen more concentrated and powerful.
3. effect. According to the performance of the body, especially the magnetic attraction between Dantian and Baihui points on the top of the head, the instinctive strength of the cerebral cortex is enhanced, and the endocrine is coordinated and vigorous. This power is tangible and colorful. The deeper the kung fu, the more obvious and lively it is, the more it can regulate the physiological function of the whole body and the more abundant the true qi is. It can constantly compensate and enhance the metabolic function of the body and give full play to the potential strength of the body. Due to vigorous vitality and enhanced immunity against diseases, general pathogenic factors can be reduced or even avoided, and the original chronic diseases can be improved or cured. Persisting in exercise can achieve physical and mental health and prolong life.
The above five steps are a basic overview of the static practice process of qi-moving method. In practice, because everyone's physique is different and the specific situation is different, the effect and performance vary from person to person. In view of this, when practicing martial arts, we should conform to nature and use it flexibly, and we should not deliberately arrest it; At the same time, we must be patient and persistent, and we must not let ourselves go. This is the key to success.
Practice posture
Beginners should have a correct posture in the operation of qi, which is the normal state of novices. There are four forms of practicing Qi: walking, standing, sitting and lying, in which sitting is the main form, supplemented by other postures. In order to effectively promote the continuous progress of qi movement, besides sitting posture, various methods can be adopted at any time and place. ?
1, sit. There are two kinds of sitting posture: cross-legged posture and hanging leg posture, which are mainly selected according to personal habits and environmental conditions. It is generally believed that sitting cross-legged is too formal and prone to numbness. So it is more convenient to sit with hanging legs (chairs and stools).
(1) Sit cross-legged. "Double dish" means to put your left foot on your right thigh, then move your right foot to your left thigh and put your hands together in front of your lower abdomen. This kind of sitting posture is just to sit firmly and unshakable, but it is not easy to do without considerable effort. "Single disc" means putting your right leg on your left leg, and the gesture is the same as before. This is easier to do than dual disks. "Free cross-legged" means sitting cross-legged, which is a sitting posture that most people are used to. ?
(2) Hang your legs and sit. Sit on chairs and stools with proper height, with the upper thigh level, the lower leg vertical and the feet parallel to the ground. The distance between the knees is subject to the fact that both fists can be put down (fist eyes are opposite). Put your palms down and naturally put them on your thighs. Shoulders droop, waist must be straight, don't push, don't hold your chest up. The jaw is miniature and the top of the head is suspended. Posture is based on correctness and naturalness. This is a modern posture (Figure 6-4). ?
2. Horizontal. Right side implant, leg straight, thigh bent. Bend your right arm, put your hand on the pillow in front of your head, and put your left hand on your left hip. This formula is used to help those who sit, or for those who are too weak to sit. ?
3. stand. There are various postures for standing, so I won't introduce them here. This paper introduces a convenient sitting posture as an auxiliary work of sitting posture. Put your feet together and put your hands on your abdomen (the palm of your left hand is on your abdomen and the heart of your right hand is on the back of your left hand). Relaxation of shoulders and elbows, stretching of chest and back, modesty and solid abdomen, eyes and semi-drooping all require the same sitting posture. ?
4. Linetype. Walking, looking at the three or five steps ahead, with a sharp nose and distracted. According to the walking speed, it is generally three steps and one breath. If you can exercise this method for a long time, it will be very helpful to walk a long way, and you can walk persistently for a long time.
Five senses requirements
1. Oral cavity. The lips are naturally closed, the upper and lower teeth are opposite, the tongue is rolled up to about 90 degrees, and the tip of the tongue is gently pressed against the upper jaw. There is much saliva secretion. Put your tongue down and swallow it slowly.
2. eyes. Close your eyes and look inside, and you will look inside to see which part you are practicing. If the first step is to pay attention to the heart, look inside the heart.
3. ears. Pay attention to your breathing with your ears, so that your breathing won't make a rough sound. Stay calm and natural, and don't hold your breath so that you can't breathe easily. This is a good way to concentrate. ?
4. Take a deep breath. In the process of practicing Qi movement, we always pay attention to exhaling and inhaling, let nature take its course, pay no attention to it, and have no abuse. After the qi of dantian is enriched, it naturally runs through the governor vein. At that time, I felt a stream of true qi entering the abdomen and a stream of true qi entering the brain along the Du meridian. This is the requirement of qi and five senses.
1. Oral cavity. The lips are naturally closed, the upper and lower teeth are opposite, the tongue is rolled up to about 90 degrees, and the tip of the tongue is gently pressed against the palate. There is much saliva secretion. Put your tongue down and swallow it slowly.
2. eyes. Close your eyes and look inside, and you will look inside to see which part you are practicing. If the first step is to pay attention to the heart, look inside the heart.
3. ears. Pay attention to your breathing with your ears, so that your breathing won't make a rough sound. Stay calm and natural, and don't hold your breath so that you can't breathe easily. This is a good way to concentrate. ?
4. Take a deep breath. In the process of practicing Qi movement, we always pay attention to exhaling and inhaling, let nature take its course, pay no attention to it, and have no abuse. After the qi of dantian is enriched, it naturally runs through the governor vein. At that time, I felt a stream of true qi entering the abdomen and a stream of true qi entering the brain along the Du meridian. This is the natural activity state of qi, and there is no need to pursue it. External breathing is continuous and intensive, and it will be more natural if it exists. At this time, you don't need to pay attention to external breathing. ?
5. Accept the job. When you finish your work in five steps, slowly open your eyes, rub your hands, then rub your face with your hands, and finally comb your hair with your fingers for a while, then slowly stand up and move.
What is Tian Dan?
There are three parts: the part below the navel is called the lower abdomen, the part inside the heart is called the middle abdomen, and the part between the eyebrows is called the upper abdomen.
Although there are three fields and five fields, in practice, except for special circumstances, it is generally said that staying in the field is staying in the field. The ancients believed that Xia Dantian had the closest relationship with human life activities. It is the "ancestor of life", "source of qi", "root of internal organs", "root of the twelve meridians", "meeting of Yin and Yang", "breathing gate" and "land of fire and water", and it is the hub for the ascending and descending of Qi machine, and an important part for gathering, boiling and storing Qi. Of course, from the perspective of modern anatomy and physiology, Xia Dantian's part has not been found to have special shape and function so far. However, long-term practice has proved that staying in the abdomen can promote the practitioner's consciousness to achieve a quiet state and achieve curative effect. Its mechanism needs to be further studied and revealed.
What internal organs are involved in the direction of Ren Du's second pulse in the body, and it is not misleading to let others practice without even saying anything. What is it?
The method in<& lt Qi-flowing Method >> has made clear the direction of Qi in Ren and Du meridians. There is nothing wrong with everyone doing it according to the method. You don't have to care too much about the distribution of meridians. When practicing in the third step, when the true qi is full, follow Ren meridian and then Du meridian. It's like tap water will flow along the water pipe without letting the water know the route, because the water pipe has already specified the route.
The specific distribution of meridians can be found by yourself, usually on Baidu.
If you don't know the landlord of the county, you can practice according to the following words.
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.
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 part, 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: At the beginning of this step, various touching phenomena may last for more than ten days and then disappear.