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Basic exercises are beginners, so it is best not to do them specially. Just combine falling asleep with waking up in the morning. Lie in bed and close your eyes. At this time, the eyes naturally disappeared, but you can still see the location of the roof in your mind. We might as well call this "seeing" "divine light" to distinguish it from ordinary eyes. Let this sacred light move freely (fixing in one place is usually called gazing or observing). This freedom itself is a "reaction" to paying too much attention to the daytime. If possible, don't forget to help Shen Guang's focus ball move freely. After a long time, this level of perseverance is naturally getting higher and higher. This is kung fu and wisdom. It's called "don't lose it" in Taiji Chuan. Skilled for a long time, there are many distractions in my heart, and Shenguang doesn't chase them (that is, the place where they happen-physically and psychologically), and still stays there naturally and relaxed, just like a lot of fallen leaves, but there is no wind, and the leaves still fall to the ground smoothly and gently. Skilled, Shen Guang's focus ball is constantly relaxed, and naturally it is getting bigger and bigger, and it is no longer limited to a small part during the day. At this time, you seem to sleep in the open air in the room, as big as the universe. Ask, what's the use of these practices, no matter what specific uses they have, at least you can see that they are a basic phenomenon in human psychology, so if these practices are useful, the biggest role is to make people reflect on the basic experience and laws after these basic phenomena. Instead of "staying in the abdomen" from the beginning, or better, like "listening to breathing" and "skin breathing" advocated by Chen Yingning and Hu Haiya. The method here is to advocate that it is "natural" to go to the body first If you have enough experience, you will understand it, and you will take the initiative occasionally and use it. The most basic phenomenon or reason is the uncertainty principle, that is, the frequency of eye stop × the volume of focusing sphere = constant. In other words, the smaller the focus ball is, the higher the eye stop frequency is, and naturally it will not be peaceful. On the contrary, if you want psychological peace, you must develop in the direction of lower eye stop frequency and larger focus ball. It can be seen that the so-called "staying in the abdomen" and staring at the tiny area of the body can not make the spirit of staring at work for a long time during the day return to freedom, nor does it conform to the principle of peace of mind. Therefore, for beginners, it is necessary to practice in the same direction as the spirit and the universe, that is, when sleeping, it feels like sleeping in a vast universe instead of a narrow room. But for people who practice well, the small area of dantian is actually infinite in their field of vision, which is the so-called realm of small inside and big outside. At this time, of course, it can also meet the principle of peace of mind. I have practiced well and gained considerable experience. It should be a long time. Then you can start two kinds of exercises, one is when you wake up in the morning and the other is during the day 1. Primary: natural and comfortable posture, soft breathing, controlled distractions, can enter benign induction according to the requirements of this law, and can think from generation to generation. 2. Intermediate: On the basis of primary skills, you can basically turn a blind eye to external interference, listen but not smell, relax your body, take a deep breath continuously, and feel light, heavy, warm and itchy. 3. Advanced: On the basis of intermediate skills, the mouth and nose breathing gradually decreases, and if there is, there is nothing. The body appears to be floating, light and floating, and if it exists, it will die. Look at each other and unconsciously enter the realm of emptiness, harmony and emptiness. After work, it's like a fragrant bath, with a light body and a quick mind, reaching the best state. Quiet is the first level of practicing internal skills, and it is also a crucial level. With the deepening of quietness, kung fu is also improving. Quiet means entering what we usually call qigong state. In this state, the yogi replaces all thoughts with one thought, and is in a daze. There is no distinction, no difference. Taoism calls it keeping one, and Buddhism calls it entering the air. There is a passage in Lao Tzu's A Tao Te Ching that describes this state: "Tao is a thing, but it is a trance." Vague, there are images, vague, and something ... "The word trance is very learned and many scholars have been explaining it. Mr. nan huaijin thinks: "Trance refers to the state of bright mind. We don't need tedious exegesis to explain these two words. Just by the shape, you can see that it is the light words beside the vertical center, and the sudden words beside the vertical center indicate that your mind is bright, floating and lively, and you are not upset at all. "Here we should pay attention to two points. First, being in a state of silence means being in a trance. There is no difference, no difference, that is, thinking nothing, putting everything down and not needing any logical thinking. Secondly, in the trance state, JL is naturally bright and lively, which means that there are images and objects in it. This kind of internality is the result of practicing to a certain extent, and the natural qi of heaven and earth acts on the internal qi of people. What's the use of silence? First of all, it is very conducive to regulating body functions, balancing yin and yang, and dredging meridians; More importantly, in a quiet state, qi can be started and vigorous. People coming down to the abdomen are like a melting pot, and only when they are quiet can they ignite a blazing flame; It is also like a steamer, which can only cause boiling when it is quiet. For beginners, we must overcome all kinds of distractions in order to achieve the purpose of peace. According to legend, Lv Dongbin, an enlightened immortal in the Tang Dynasty, once said, "People say that I sell ink and fly my sword to get the first prize. I smell it. In fact, there are three swords: one is to break troubles, the other is to break greed, and the third is to break lust. This is my sword. "What he said is not the actual sword, but the heart sword, the wisdom sword, the power of will and wisdom. In secular society. Everyone is inevitably not tired of all kinds of troubles, greed, lust and suffering from secular desires. These are all kinds of distractions. I don't think so in normal life, but once I sit down and close my eyes, my thoughts are like wild horses running. Then, the practitioner must use the power of will to constantly eliminate other thoughts and finally tame this wild horse. The process of taming this wild horse is also a process of kung fu improvement and good health. Many practitioners lament the difficulty of falling into silence. In fact, this shows that there is still a lot of dust on his mental mirror, which must be wiped with the power of will and killed with the sword of wisdom. The second chapter focuses on the importance of body and mind, which readers can refer to.

[Edit this paragraph] Signs of silence

What kind of state is quiet? It's hard to explain this clearly, because everyone's physical condition and kung fu depth are different, so everyone's experience must be different, but in general, there are-some signs of * * *.

Spiritual aspect

The yogi is asleep, but he is by no means lethargic. Normal thinking is at a standstill, and the only line is bright, bright. In other words, thinking is in the stage of feeling. Although I have some feelings about foreign objects, even the sound of an embroidery needle falling to the ground can be heard, but it is just a feeling, without logical thinking, and the level is like a mirror, so I can't make waves. If the yogi feels that he has disappeared, it is a higher stage of silence.

Breathing aspect

The practitioner almost forgot to breathe. Breathing at this time is deeper, slower, more uniform and thinner than usual, like a silk thread, not loose or tight. Sometimes practitioners feel that rest stops and there is fetal interest, that is, people's navel breathing; Or there is skin breathing, when inhaling, the skin feels cold, and when exhaling, it feels hot. In either case, it is not the result of deliberate pursuit. Everything is natural.

Somatic sensory aspect

The most important thing about somatosensory sensation is the sense of aura. The yogi can feel a kind of aura around the whole body, and the true qi is integrated with the qi of heaven and earth. Even if he is in a trance, he has initially entered the silent door. If you continue to practice, the practitioner feels that the body expands infinitely until it disappears. Some people feel that qi and blood are transpiration, the qi in the abdomen is beating and rolling, and the body is hot and glowing. Or feel that your body is floating lightly in the sky, or your body is sinking into the ground.

Deep consciousness

At a deeper level, there are often various scenes of Tianmu point. If you see immortals, insects and birds, strange fragrance and different colors, picturesque scenery, all kinds of beautiful mountains and rivers, pavilions and pavilions can be vividly seen. These are called magic scenes; The yogi must keep his mind steady, turn a blind eye, listen but not hear, and keep his mind open to waves.

[Edit this paragraph] Quiet posture

Static kung fu is mainly sitting posture, and of course it also includes lying posture. However, prone position is only used when the exerciser is too weak to sit still, and most people try to practice sitting position. There are three ways to sit: sitting flat, sitting scattered, sitting single and sitting double. These postures also reflect the different depth of kung fu. Beginners should sit flat, so that their limbs are comfortable, and they are not oppressed, which is conducive to silence. With the deepening of kung fu, practitioners must gradually transition to cross-legged, especially when entering high-level practice. They must use two sets of kung fu. Because the biggest advantage of this posture is deterrence, the stability of the footwall is conducive to the movement of qi in thousands of parts of the body, and once the qi is full, the solid resistance of the footwall is also conducive to exercising the strength of qi in the body. No matter what posture, the most important principle is to relax naturally, and the whole body can relax to be quiet. Relaxation is not slack, but requires the whole body to relax when the spine is vertical, which is both calm and not stiff. In Tai Ji Chuan, there is a term called "the spirit is weak". When the head rests on the top, the spine will naturally be vertical. However, for a beginner, it is impossible to care too much, otherwise it will cause tension. In fact, just remember to relax, and then pay attention to adjust the nervous parts of the body at any time to keep the whole body comfortable.

[Edit this paragraph] The method of entering silence

Breathing and sedation methods

Breathing into silence, also known as the breathing method, refers to the method that the mind focuses on breathing and goes up and down with breathing to achieve undivided attention instead of thinking all the time. For beginners, breathing into silence is a convenient way. Breathing into silence can only pay attention to inhalation, and exhalation will come out inadvertently, or only pay attention to exhalation, not pay attention to inhalation, or rise and fall with breathing. With a certain foundation, the yogi can concentrate the skin of the whole body, use the capillary pores of the skin, breathe in the refreshing air between heaven and earth, and exhale the sick air and turbid air of the whole body. With this idea, they can take a good breath for a while, then relax, think nothing, breathe naturally, keep their minds blank, and relax and be comfortable. Once the distractions come up, they can be expelled by skin breathing, which can be done for generations.

Abide by the laws of peace and tranquility.

This is the most commonly used method of entering silence, and the acupoints to be observed mainly include upper, middle and lower abdomen, perineum, Mingmen and Yongquan. The advantage of obeying the law is that it is easy to get angry quickly, but the disadvantage is that the temperature is not easy to master. The so-called heat refers to the severity of God's intention to acupoints. Caution is generally required, and you can't forget to help, or put it down when exhaling, or put it down when inhaling. Don't be persistent, otherwise the phenomenon of hyperactivity of yang and stagnation of qi will appear, causing discomfort in all aspects of the body, especially dizziness. Generally speaking, it is common to observe the lower abdomen (one inch and five points below the navel), because the lower abdomen is a sea of qi, and generally practicing Zhou Tiangong mainly observes the lower abdomen. It is best to observe acupoints with visualization.

Dynamic static method

After practicing martial arts for a period of time, the whole body meridians are ventilated, and then there are various feelings in the body. Buddhism has the saying of "eight touches", that is, moving, itching, light, heavy, cool, hot, astringent and slippery. In fact, the feeling in the body is not just "eight touches". Everyone will not feel exactly the same. To sum up, the most important feeling is the feeling that qi starts in the body, such as the flow, movement and jumping of qi, the trembling feeling of qi when the whole body is ventilated (similar to the feeling of electrification) and the feeling of gas field, and the heat feeling when qi grows. In short, the yogi can carefully understand these feelings, search them wholeheartedly, and unconsciously eliminate all kinds of distractions, so as to achieve the purpose of silence. According to the author's experience, somatosensory meditation has a better effect. On the one hand, this meditation method is relatively easy, and it will not bring any disadvantages or cause tension. On the one hand, this method can improve the skills of introspection and lay the foundation for future ideas and some higher-order functions.

A calming formula

Every Sect has its own formula, and reciting the formula is a wonderful way to help you get into silence. Language itself has the function of suggestion, especially the formula handed down from generation to generation. After being taught by generations of masters, it has special information and incredible power.