1. Be in a proper posture, relax all over and get rid of distractions. Imagine that the turbid qi within the body is expelled through the mouth,nose and pores all over the body along with exhaling.After three times' exhaling,get the upper and lower teeth tapping each other 36 times, then move the tongue within the mouth and swallow the saliva three times, imagining that the clear qi of Heaven and Earth comes together with the saliva down to Dantian to nourish the whole body.
2. Regulate the breath to get it even and smooth, expel distractions, concentrate the mind on the Lower Dantian, close the mouth and focus the hearing to the Lower Dantian, and close the eyes gently to look inwardly at the Lower Dantian. All these should be carried out naturally and lively. Voluntary stop of respiration and rigid mind concentration should be avoided. While one should not forget qi, one should not speed up its circulation but simply follow it naturally as it progresses.
3. Training of qi should be combined with nourishing of qi. Conditions permit- ting, it is better to do qi training sometime in the period from 11 .-00 pm to 1.-00 am (Zi period) and from 11:00 a.m. to 1:00 pm (Wu period). During the other periods, inner cultivation of qi should be mainly carried out. It goes without saying that in any episodes of training, neither of the two aspects (training qi and inner cultivation of qi) should be neglected. During the exercise, when one has entered "quiescence" by practising antidromic abdominal respiration and mind concentration on Dantian, the soft, even and fine breathing can be achieved.
4. This step can be called " qi generating in Dantian and circulating all over". After a certain period of practice, qi will be substantial in Dantian during exercise, and one may have a feeling of substantialness, warmth, or movement of qi cluster or other strange but comfortable feeling. This sensation of qi will become stronger and stronger as time goes by. When one has entered " quiescence", he may feel hot in Dantian and a stream of warm air (qi) rushing from Dantian towards the coccyx area, which makes him relaxed and comfortable all over. Sometimes the point Huiyin (Ren 1) will throb first. Under this circumstance, one should guide the genuine qi to circulate along the Du Channel towards the two qigong passes-
Jiajiguan (spine pass) and Yuzhenguan (occiput pass) and further, through Baihui (Du 20) and go along the Ren Channel down back to Dantian. In this aspect, the principle of " focusing attention merely when qi has not started to move and leading qi to circulate when it is about to move" should be ad hered to. Then it is the time to guide the genuine qi to flow in the Ren and Du Channels, with mind concentration carried out in cooperation with breathing. Inhaling, conduct qi to flow along the Du Channel to the Upper Dantian; exhaling, conduct it down along the Ren Channel to the Lower Dantian. This is traditionally called "small circle of qi" (Xiao Zhou Tian). As the time passes, qi gathered in Dantian will not disperse; it will circulate naturally along the Ren and Du Channels without the guidance by will and the help of breathing.
5. Carry out the closing process seriously after each exercise session. This is the skill with which one may shift the attention slowly off the point he has been concentrating on, lead qi to the Lower Dantian, relax all over, open the eyes slowly, and do some self-massage.
Self—massage include rubbing the hands,bathing the face (rubbing the face with the palms), combing the hair with the fingertips and dredging the Twelve Regular Channels. Rub from the chest to the hands to dredge the Three Yang Channels of Hand, and from the hands, the shoulders and the lateral sides of the head down to the chest and abdomen to dredge the Three Yin Channels of Hand. Rub from the waist and hips to the feet to dredge the Three Yang Channels of Foot, from the feet to the abdomen to dredge the Three Yin Channels of Foot. The above procedures should be performed 7 times each followed by limbering oneself up to end the exercise.
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