Four or five steps of practice:
Step one: Exhale and pay attention to the pit of your heart. When you are ready to practice, close your eyes slightly, first look at the tip of your nose for a moment, then close your eyes and look inward at the pit of your heart, and listen to your breathing without making any sound. With each exhalation, the mind travels from the throat to the heart. Gradually slow down and lengthen the breath as much as possible. The appropriate time for each exhalation is 8-12 times per minute. When inhaling, let it happen naturally without any thought or awareness. If you have distracting thoughts during practice, you should use the method of counting breaths to control them: you only need to count the number of exhalations from 1 to 10, then go back and count from 1 to 10, and repeat this process. When the distracting thoughts subside, there is no need to count the breaths. The practice time of this step is 3 times a day, 20 minutes each time. Try to fix the daily practice time as much as possible to facilitate the formation of conditioned reflexes. If the time cannot be fixed, it is indispensable to do it three times a day in the morning, noon and evening. After practicing for about 3-5 days, you will feel a heaviness in the pit of your stomach, and after about 10 days, you will feel a warm feeling in the pit of your stomach, which means that the first step is completed, laying the foundation for the second step. During this step, those who have no basic practice may experience dizziness, back pain, unnatural breathing, and are not used to touching the tongue to the roof of the mouth, etc. These are unfamiliar phenomena at the beginning of practice. As long as you insist on practicing according to the requirements, you will gradually get better. With proficiency, various unnatural phenomena will gradually disappear. During the process of practicing this step, people with weak spleen and stomach, poor appetite, and lack of energy can gradually increase their appetite and become more energetic.
The second step: follow the trend of the Dantian. When you practice the first step of the exercise until you feel that your heart is getting hot every time you exhale, you can follow it with your mind and breath. Every time you exhale, use your mind to direct the hot air flow from your heart to gradually extend downwards, step by step toward the Dantian (lower abdomen). Inside). But you must pay attention to being relaxed and natural, and not being overly intentional or hasty. Practicing in this way 3 times a day, for about half an hour each time, for about 10 days, you can feel a stream of heat flowing down to the Dantian every time you exhale. At this time, there may be a gurgling sound in the lower abdomen, increased gas flow, increased appetite, and abnormal urination and defecation will gradually become normal.
The third step: adjust the breath and concentrate on guarding the Dantian. Continuing from the previous step, when every time you exhale, there is heat flowing down the Dantian. After the Dantian is warm and heated, stop breathing at the Dantian intentionally or unintentionally, that is, you should keep the Dantian in mind, and do not pay too much attention to exhalation. Practice 3 times a day, about 40 minutes each time. This step of exercise takes about 40 days, and you will feel a "qi mass" forming in your Dantian. With the accumulation of skills, the air mass gradually increases, the lower abdomen is full and powerful, and sometimes itching of the vagina, perineal beating, and heat in the kidney area and limbs, etc. may occur. These phenomena or feelings may vary from person to person. Generally, those suffering from insomnia, impotence, irregular menstruation, and abnormal bowel movements will gradually improve.
Step 4: Don’t forget to help the supervisor. Continuing from the previous step, when the qi in the Dantian is enriched to a certain level, it will move up along the spine. At this time, the mind must move upward without being distracted by other things (don't forget); when it stops at a certain place and no longer goes up, or even retreats, don't use the intention to guide it upward (don't help). Because the speed of the upward movement completely depends on the degree of fullness of the true energy in the Dantian. The more abundant the Dantian is, the greater the upward force will be and the faster the speed will be; otherwise, the upward movement will stop or even reverse. When you go up to the "Yuzhen Pass" behind your head and it is difficult to pass up, you can use the method of looking inside and above the head, and you can usually pass the Jade Pillow Pass. This step is a critical step. The number of daily exercises can be appropriately increased to 4-5 times, each time taking about 1 hour. Generally within a week, the airflow can pass through the "Jade Pillow Pass". This also varies from person to person. The fast person can pass it in one go and the force is very strong; the slower person needs several times; the slower person needs several days; some people may have difficulty passing it for a long time due to special circumstances. During the practice of this step, you may experience strong tension in your neck and back, and your head may feel like a tight band. This is a sign before you pass the pass and you should not relax. After you pass the pass (Weilu, Jiaji, Jade Pillow), you will naturally feel relaxed and happy. After clearing the pass, when you exhale, the heat flow goes straight down to the Dantian. When you inhale, the heat flow goes up the ridge and over the top of the head to the mouth, forming a Rendu cycle (i.e., "Little Zhoutian"). At this level, anyone suffering from dizziness, tinnitus, insomnia and forgetfulness, low sexual desire, irregular menstruation, palpitations, shortness of breath, mental confusion and other diseases can be significantly improved, and long-term persistence is expected to make a recovery. People who are not sick can also feel light and agile and energetic.
Step 5: The soul accumulates energy and vitality. After the Rendu cycle is formed, the lower Dantian is generally still intended to be guarded, while other meridians can also be opened one after another. If there is motivation on the top of the head, you can change it to the upper Dantian (in the brain), which can be flexibly controlled. The practice time is still three times a day, about one hour each time.
During this period, the scalp may be itchy, the tip of the tongue may be trembling and numb, there may be electric current running around the body, the skin may be itchy as if there are crawling ants, the center of the eyebrows and bridge of the nose may be tense, and the ring may be tightened. Reactions such as this may vary from person to person. There is no need to be afraid. Don't pursue it. All kinds of movements will gradually subside naturally after about a month. After that, various chronic diseases can be significantly improved or cured.