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 adjust the breath and stay in the 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 is to help 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.

Step 5: Shen Yuan preserves its strength and breeds vitality.

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 the general situation in the process of running Qi-keeping exercise (static exercise). 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, exercise should be natural and flexible, and should not be restrained deliberately; At the same time, we must be patient and persistent, and we must not let ourselves go. This is the key to success.