① Stand with your feet shoulder width apart, with your hands hanging to your side, your head and neck straight, your eyes closed lightly, your body relaxed, and you can breathe naturally.

(2) I'm going to walk in the clouds, feeling high.

③ It is intended that the qi and blood of the whole body will gradually descend from Baihui point on the top of the head to Yongquan point on the sole of the foot, and the part where the qi and blood descend will feel relaxed.

④ Observe the Dantian point 3 cm inside the navel for 5 seconds.

⑤ Breathe your navel backwards with your mind, and it feels like the Mingmen point attached to your spine. Look at Mingmen point for 5 seconds.

⑥ Exhale the navel forward with your mind.

⑦ Stay in Dantian for 30-60 minutes. If there is no external force, work can be collected.

If you move outside, move naturally and collect work.

⑧ Retraction: Take the navel as the center, from left to right, from small to large, and turn 36 times counterclockwise (the big circle is not above the ribs, but below the pubic bone); Then turn from big to small for 36 times. Women turn in opposite directions. Open your eyes, then slowly do 6 reverse breaths, tuck in your abdomen when inhaling through your nose and relax your abdomen when exhaling through your nose. Rub the palm of your hand and the back of your hand, and wipe your face, head and back pillow.