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. When the first step is to feel the fever in the heart socket with each exhalation, you can follow suit and pay attention to the abdomen with your own exhalation from the heart socket. Don't worry. It is uncomfortable to exert too much force to produce a high fever.

2. Time. According to the law, three times a day, each time for 25 minutes or half an hour, can sink into the abdomen in about ten days.

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 surrounding organs such as large intestine, bladder and kidney gradually undergo physiological changes, and generally feel an increase in appetite; Abnormal defecation has been improved to varying degrees.

The third step is to concentrate on pranayama and keep your abdomen.

1. method. When the second step makes the abdomen feel obvious, you can stop the exhalation of the abdomen intentionally or unintentionally. Don't pay too much attention to exhaling downward, so as not to be too hot, consume vaginal fluid and make the mistake of "eating gas in a big fire". Breathe naturally, just leave your thoughts in your abdomen and keep warm with slow fire. That's what "less anger" means.

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 actual situation 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 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.

Practice notes

To practice the true qi operation method, we must establish firm confidence, persevere, not be eager for quick success and instant benefit, and not be afraid of difficulties. In the process of exercise, let nature take its course, don't force delusion and pursue it reluctantly. Otherwise, haste makes waste, the more impatient you pursue, the less progress you make; The more natural the mood, the more lively the true qi, and the more obvious the progress. Because persistent delusion becomes a distracting thought that disturbs the movement of qi. It is this meaning that "quell nothingness and follow the true qi." ?

In the process of practicing martial arts, because many physiological changes have taken place in the body, various touching phenomena have appeared, so we should treat them calmly, don't panic and don't force them. It will disappear in a short time. ?

1, I'm new to the method of activating qi, so I'd better have a quiet environment, because I want to concentrate. However, don't overemphasize this issue. Avoid interference from others when practicing. When pranayama, breathe through your nose, pay attention to exhaling, inhale naturally, and don't breathe through your mouth. ?

Be careful not to do things reluctantly when you are hungry, full, angry, surprised and other emotional impulses. Don't sit down temporarily when it is windy, rainy and thundering, for fear of giving the spirit a violent stimulus and causing discomfort. ?

3. It is a rule that the true qi operation method always keeps the abdomen safe. When the true qi in the abdomen is enriched to a certain extent, it will naturally run along the meridians. The strength of this operation is based on the strength of the abdomen. Don't use conscious guidance, let it go naturally, do what you want, stop what you want to do, and subjective guidance will make mistakes. ?

4. People who use this method must preserve their physical strength and control sexual intercourse before customs clearance, so as not to affect the training process. If a woman has a period, don't stay in the lower abdomen, but stay in the middle abdomen (heart socket). You can't practice in the first trimester (1-3 months), but you can practice in the middle and late stages.

Practice eight touches

In the process of practicing the five-step method, there are various dynamic phenomena in the body. The ancients summarized eight kinds, which are called "eight touches". Sometimes I feel my body is "big", sometimes I feel my body is "small", sometimes I feel my body is "light", sometimes I feel my body is "heavy" like a boulder, sometimes I feel my body is "cold", and the feeling of "hot" appears fastest and most, and I also feel itchy and numb. In addition to the above "eight touches", there are more dynamics than these in actual work, such as spontaneous movement, light perception, residual phenomenon and so on.

The above phenomena are all manifestations of different activities of qi in the body, which are all positive and beneficial. Some people encounter this phenomenon, delay medical treatment, and doctors don't know it. It is very harmful to throw medicine stones around. Some people don't understand this truth and become a mental burden. Some people are curious, and the more they pursue these phenomena, the more they pay attention to them, so that they can't control them. None of this has anything to do with reason Knowing the movement law of Qi can avoid incorrect thoughts and behaviors. When you encounter the above touching phenomenon, you don't have to be curious to pursue it, let alone panic. Just sit quietly and stay in your abdomen, and it will calm down after a while. ?

Dynamic-static relationship

Motion and stillness are two aspects of the unity of opposites in the movement of things in the universe. The method of activating qi effectively makes use of the relationship between static and dynamic, promotes the circulation of qi, and gives full play to the vitality of the body, thus achieving the purpose of eliminating diseases and prolonging life.

If there is movement, there must be silence, and if there is silence, there must be movement. The stillness is extremely vivid, and the movement is extremely quiet. Static is the foundation of motion, and motion is the expression of static force. Motion is absolute, and stillness is relative. In the physiological activities of the human body, we can't break away from this law. The body is dominated by yin, and the true qi is active by yang. If air leaves this shape, it has nothing to cling to, and if this shape has no air, it becomes a dead thing. Yin and Yang must be rooted in each other, dynamic and static nurture each other, and form and qi coexist, which is a lively vitality. ?

The "quietness" mentioned in the five-step method of activating qi is to calm the body, concentrate on adjusting breathing, promote the movement of qi, and go deep into Ren Du and meridians. In this process, the touch phenomenon in the body is varied, and the functions of various parts of the body are in an active and commercial state. This is just a very powerful, natural and regular movement of Qi, which is called stillness and vividness. The so-called quietness can only be said to be a temporary relative quietness to external reactions or thinking activities.

The movement of living things is absolute, and the rest is relative. People who practice static kung fu never do anything, although they don't have posture activities. In the process of practice, there are very intense activities in the first three games and the last three levels to cultivate the true qi to penetrate the meridians. Especially in the three levels after the attack, the power of qi activity is not transferred by human will, but controlled by a powerful impact. This power is formed by the vividness of the static pole and the reduction of the static pole. People are familiar with and welcome the vividness of stillness, and they also know that they must rely on this kind of motivation to tackle key problems, but they are at a loss, suspicious and at a loss about the phenomenon of dynamic stillness. In fact, when things move to a certain extent, they must calm down and rest before they can move again. This is a daily natural phenomenon. After a period of qi activity, we must have a steady rest to cultivate greater strength. Therefore, it is normal to suddenly find that the abdominal sensation disappears or the gas stops during the practice, so don't doubt it. As long as we continue to practice the strength of the abdomen with peace of mind, we can make the true qi active again.

In a word, the realm of refining gas, refining gas and refining gas is empty, all of which are achieved by exerting the natural laws of static polar shape, dynamic static recovery and dynamic and static combination.