Nowadays, when many old people exercise in the morning, they will choose to practice some martial arts with strong physique effect, and Qigong is the most common way for the old people to do morning exercises. Therefore, next, we will learn how to get started with Qigong.
Step 1: exhale and pay attention to the heart pit. You are ready to practice, that is, close your eyes slightly, first look at the tip of your nose for a moment, then close your eyes and look into your heart, listen to your ears and breathe without making any noise. With each breath, the mind goes down from the throat to the pit of the heart. It should be slowed down and extended as much as possible. The time of each breath should be 8-12 times per minute. When inhaling, let it be natural, mindless and unconscious.
If you have any distractions during practice, you need to use the method of counting breath: just count the number of breath, from 1-10, and then turn back from 1-10, and repeat it repeatedly. When the distractions subside, you don't need to count breath. This step is practiced three times a day for 20 minutes. The daily practice time should be fixed as much as possible to form conditioned reflex. If the time can not be fixed, it can not be missed three times a day.
After practising for about 3-5 days, I realized that my heart felt heavy and my heart felt warm. That is to say, the first step was completed, which laid the foundation for the second step. During this step, those who do not have the foundation of practice may have dizziness, backache, unnatural breathing, and unaccustomed to the tongue against the upper palate.
These are the unfamiliar phenomena in the initial practice. As long as we insist on practicing according to the requirements, we will gradually become proficient and all kinds of unnatural phenomena will gradually disappear. In the process of practicing this step, people with deficiency of spleen and stomach, poor appetite and low spirit can gradually increase their appetite and spirit.
Step 2: regulate the breath and concentrate on guarding the Dantian. Next step, when every breath has heat flow sinking the Dantian, and the Dantian is warm and hot, i.e. stop breathing consciously or unintentionally in the Dantian, that is, guard the Dantian, do not pay too much attention to breath. Practice three times a day for about 40 minutes each time. This step takes about 40 days to exercise, and you can feel the formation of an "air mass" in Dantian. Step 3: follow the trend of Dantian. When the first step is to practice the skill until each breath is conscious of the heat in the heart cavity, the mind and breath will accompany each other. When each breath is exhaled, the hot air flow of the heart cavity will gradually extend downward, and gradually tend to Dantian (in the abdomen). But we must pay attention to relaxed nature, not excessive intention and haste.
In this way, you can practice three times a day, about half an hour each time, about 10 days, and you can feel a heat flow coming down to Dantian when you exhale each time. At this time, there may be a gurgling sound in the small abdomen, an increase in sagittal Qi, an increase in appetite, and a gradual trend towards normality in the case of abnormal stool.
Step 4: don't forget to help the general supervisor. Next, when Dantian's true Qi is enriched to a certain extent, it will go up along the spine. At this time, the mind must go up without distracting itself from other things (don't forget); when it stops somewhere and doesn't go up, or even goes down, don't use intentional guidance (don't help).
Because the speed of ascending completely depends on the degree of real Qi enrichment in Dantian. The more abundant Dantian is, the greater the strength of ascending is, the faster the speed is; on the contrary, ascending stops, or even reverses. When you go up to the "jade pillow pass" in the back of your head, you can use the method of looking inside your head if you want to pass the jade pillow pass repeatedly. This is the key step.
The daily practice times can be appropriately increased to 4-5 times, each time taking about 1 hour. Generally in a week, the air flow can rush through the "jade pillow pass". This also varies from person to person. The fast one can pass at once, and the power is very strong; the second one needs several times; the slow one needs several days; the individual can pass for a long time due to special circumstances.
In the process of practicing this step, the back of the neck can be strong and the head can be tight, which is the omen of rushing through the customs to pass the supervisor. Don't worry about relaxing. After passing the Customs (tail, Jiaji, jade pillow), you will naturally be relaxed and happy. After customs clearance, when exhaling, the heat flows straight down the Dantian, when inhaling, the heat flows along the ridge and over the head to the mouth, forming a "little Sunday".
At this stage, anyone suffering from dizziness, tinnitus, forgetfulness, low sexual desire, irregular menstruation, palpitation, shortness of breath, trance and other diseases can be significantly improved, and long-term adherence is expected to recover. The patient can also be light and energetic.
It has to be said that more and more elderly people will choose to practice Qigong as a way of their own when they exercise at ordinary times. For those who are just beginning to practice qigong, their practice can be based on the four steps mentioned in this article.