How to get started in qigong for beginners?

Beginning Qigong

First step: Exhale and pay attention to the heart socket. When you are ready to practice, close your eyes slightly and look at the tip of your nose for a moment, then close your eyes and look at your heart's fossa, and listen to your breath, but don't make any noise. Ideas with each exhalation from the throat down to the heart socket, as far as possible, gradually slow down, put long, the time of each exhalation, in order to call out 8-12 times per minute is appropriate. When you breathe in, let it be, no thoughts, no awareness.

Practice if there are distractions, to use the number of breath method: just count the number of breath, from 1-10, and then back from 1-10, repeated, distractions, that is, do not have to count the breath. This step practice time 3 times a day, 20 minutes each time. As far as possible to fix the daily practice time, easy to form a conditioned reflex. If you can not fix the time, the daily morning, noon and night 3 times can not be missing.

Practicing about 3-5 days, the heart of the heavy feeling, to about 10 days of the heart of the heart of the feeling of warmth, that is, the first step is completed, for the second step laid the foundation. During the period of refining this step, those who do not have the foundation of practicing kung fu may experience dizziness, back pain, unnatural breathing, and tongue against the palate.

These are just the beginning of the practice of the rusty phenomenon, as long as you insist on practicing according to the requirements, you will gradually become more familiar with it, and all kinds of unnatural phenomena will gradually disappear. In the process of practicing this step, the general cold spleen and stomach, poor appetite, poor spirit, can gradually increase the appetite, the spirit of the day.

The second step: the intention of the breath with the Dantian tend. When the first step of the practice to each exhalation of conscious heat in the heart of the Department of the heart, the intention of the breath with each exhalation, the intention to lead the heart of the hot air flow gradually downward extension, step by step tend to the Dantian (abdomen). But must pay attention to easy and natural, not too much intention and hasty.

So practice 3 times a day, each time about half an hour, about 10 days, you can be in each time you exhale a hot stream down to the dantian feeling. At this time, there can be a gurgling sound in the abdomen, yiqi increase, appetite enhancement, urination and defecation abnormalities gradually become normal.

The third step: the conditioning of the mind to guard the dantian. Following the previous step, when each exhale of heat flow down to the dantian, the dantian warmth, that is, the breath intentionally or unintentionally stop in the dantian, that is, the intention to guard the dantian, do not have to pay too much attention to the exhale. Practice 3 times a day, about 40 minutes each time. This step exercise time about 40 days, you can feel the formation of a "gas ball" in the dantian.

Expanded Information

Qigong (qigong) is a traditional Chinese method of health care, health maintenance, and disease elimination. In ancient times, it was also known as "dan dao", which is a method of physical and mental exercise aimed at strengthening the body, preventing and curing diseases, prolonging life, and developing potential by means of adjusting breathing, physical activity, and consciousness (regulating breath, body, and mind).

China's ancient qigong literature is as vast as an ocean, and there are a large number of qigong literature records in Taoism, Confucianism, and medical books. Digging and organizing is an important and arduous task, which not only requires the researcher to have a high level of knowledge in medicine, qigong science and ancient and modern Chinese, but also to have a high level of qigong skills.

It should be noted that whether or not the three tones are united is the main difference between qigong practice and general sports, which also consist of three tones, but each of the three is independent of the other and does not require synthesis.

Reference:

Baidu Encyclopedia-Qigong

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