1 When practicing Xing Shenzhuang (Nei Hunyuan), we should emphasize the dominance of consciousness

2 When practicing, it feels uncomfortable, "I don't feel uncomfortable when it feels uncomfortable", and separate consciousness from body. The legs are not me; the heart is not me. Consciousness (me) is in Yiyuan Ti. In this way, Yiyuan Ti comes into play, and Manman's self-control and autonomy are strengthened

3. When doing an action in Lianxing Shenzhuang, think about Baihui first, and where to think after Baihui. . If you want to train your arms, come down from Baihui and go up from the middle to your arms. Thinking about which session during practice will strengthen the function of consciousness and observation, and observe the changes in the body (this question should be a method of practicing supernormal intelligence). On the one hand, it is to induce Qi with thoughts, and it is also to accelerate the development of the observation function

4. The mind is always thinking about the body, and directly sends orders to direct the movements of one's body, and one's own heart has to issue orders by itself. This is called the form of spiritual thoughts. Having this idea in your mind is different from not having it. Once the brain has this command, it directly combines spirit and form.

5. You must recite form frequently on the basis of correct posture. . . It is my own consciousness that needs to pay attention to my own form, so that God and form can be in harmony. This is to start practicing so that you can hold your breath first

6 We need to transition from concepts to movement thinking, such as stepping: there is the concept of stepping at the beginning, but this concept will no longer be needed in the future, but in the consciousness You also need to know how to take steps

7. Minding the shape is to talk about it together, instilling the inner commands; observing the shape is to observe the outer shape. What does the back of your hand look like when you look at it from the outside? After you practice, Manman will be able to feel your own body, or feel that there is me in front of you with your eyes closed, facing me, and I watch him practice. . . Observation of form can be done by observing oneself or the other person. Furthermore, when you practice Qigong, you will see that there is a "little person" in your belly doing it. You can also put it outside. However, you must first observe the outer appearance. It will not be good to observe the inner appearance first. However, when observing, it is easy to observe this and forget about that. When observing that and forgetting this, we need to do it step by step

8 How to observe the points of form, spirit, and Zhuang? It’s not about observing it, but just knowing it in your mind. When you move, you need to know where the key point is. . . But don’t guard it all the time, it’s called “knowing but not guarding”

9. What should I do if I observe shapes (including Qi) with my eyes closed and see many scenes? For example, look at shapes: Why does a small tree grow out of your arm? Whatever happens, don't worry about it. As soon as I see the scene, I immediately think of your true face. Be sure to be quiet. . . Practice as usual and circulate Qi as usual. Don't be distracted, this is the most fundamental thing

10 When observing forms, you should also pay attention. Contemplation is not death observation. Never anticipate anything. Just look, look quietly

11 When practicing Qigong, you can place the spirit anywhere, so when you look at the body, it will be front-facing wherever you look at it, the right side will be front-facing, and the left side will also be front-facing. This is the appearance, taken from the outside. . . It is more accurate to take a picture of Manman from the outside, so we need to take a picture from the inside and feel it from the inside. . . Mental concentration. . . The better it is concentrated, the stronger its power, and the greater the penetrating power of the inward penetration

12 This set of exercises in Xingshenzhuang is to completely solve the problem of Shen and Xing. All the movements in it are It is very standardized and there is no ambiguity at all

13 When practicing inner Hunyuan, the mind is focused on the inside of the body, but because when we practice outer Hunyuan, the outer skin has already opened, so When practicing Nei Hunyuan and paying attention to the inside, the qi from the inside will still come out, and the qi from the outside will still enter. . . So practicing inner Hunyuan does not mean that you are isolated from the outside world and no longer communicate with you. That is not the problem. In fact, it is to concentrate the energy inside, not to spread out, but to pull the outside energy inward, pull it more, and pull it deeper

14 Although Xingshenzhuang practices inner Hunyuan, it is basically the same as Pengpeng The above are all physical Hunyuan Qi that are practiced, which belong to the Hunyuan Qi that can be controlled by the mind

15 Lianxing Shenzhuang is a specific process of practicing both body and spirit. It is necessary to change our appearance through the inner Hunyuan.

16 The secret is to Xingshenzhuang stretching muscles, pulling bones and ventilation. Don’t just do the movements, you have to experience them while doing them and see what changes there are. The secret will be found

17 Exercises Qigong makes you not distracted during the movement and concentrates your mind during the movement

18 It takes half a year to practice Xingshenzhuang desperately. To what extent do you want to reach it? Large joint ligaments need to be loosened. When we are fine, our joints tend to loosen. You need to move your joint frequently. Don't tense up when practicing, practice relaxedly and use your mind to relax. If you don’t practice Xingshenzhuang hard for half a year, there is no point in practicing half a year without seriousness

19 You can also practice Xingshenzhuang until you can feel the qi and meridians inside. . . Once the Xingshenzhuang is practiced, it can produce inner vision, and you can see what is inside with your eyes closed

20 Even when practicing, a Xingshenzhuang can be combined with training and cultivation. Practice faster, practice vigorously, just practice. . . In fact, many aspects of this set of movements are for cultivation. Generally speaking: when movements and movements are about to change, grasping them is to cultivate them. No action was taken at that time. As soon as I changed my movements, I became more focused and my mind was very quiet and peaceful. This is a good way for you to experience the conditions inside your body. According to the past, the key to practicing kung fu was transformation (such as Tai Chi). When the posture changes, from this posture to that posture, the consciousness cannot be interrupted.

Changing postures is a practice, and running movements is a practice

21 Xingshenzhuang is equivalent to practicing Yishou

22 The combination of spirit and body is to induce Qi through body movements. , connected to pneumatic. You can't dwell on your body. The form moves as soon as the Qi moves

23 Only movement thinking is not possible without observational thinking. Only by observing and thinking can we truly unite God and form. Why is it required to move slowly after practicing to a certain level? It just lets you experience it while doing it. And experience is not just for you to think blindly, you have to feel what it feels like

24 Doing the action: There is no such concept in the mind, but just a command. Perform this action with great concentration, and your consciousness will be integrated with life activities and body. The same is true when you do another action, and the spirit is always very quiet and quiet

25 In Xingshenzhuang, the only difficult concept is the arm-through action. You have to experience the movement directly produced when doing the action. If you are still thinking and observing it, practice the whole arm repeatedly. When there are many distracting thoughts, do the arm opening repeatedly and experience the feeling inside. Once you feel the Qi in your arms, distracting thoughts will disappear. When you relax and do it, the sense of Qi will be obvious, and the experience inside will be profound

26 When practicing Xing Shenzhuang, it is the hands for one moment and the feet for the other. So how to be specific? There is always one thought in the consciousness, and nothing else interferes with it. If it continues like this, it is called concentration. No matter how my thoughts change, there is always a line that continues actively, without any bifurcation or dispersion in the middle.

27 Why does Xingshenzhuang need a meridian-guided sealing method? It's meant to be practiced horizontally, and you have to press inwards. Lianxingshenzhuang is a place where Qi is sufficient. Such a pressure allows you to experience the inside, concentrate your thoughts inside, and strengthen the transparency

28 Xingshenzhuang uses one shape and one spirit to practice Qi and Shen.

29 When practicing form, you must regard the process of practicing form as training of consciousness. You can't just waste it. Only by adjusting with your mind can you not just practice the body without improving your consciousness

30 The fundamental principles of body training and martial arts cannot be separated

31 If you do "Crane" "Shou Longtou" After the whole body is relaxed, the Qi can rise from both sides of the feet and go up through the ribs to the Qinglongjiao; the movement of the Dragon Head should be small, a slight movement, combined with tightening the abdomen and raising the ribs, the Qi will rise, and the whole body will That’s it. Pay attention to both sides, the body should be centered and not tilted, the collar should be raised, and the anterior and upper iliac spine should be pulled upward and backward, so that the body's Qi will be more stable

32 Our flat feet are open The loose front crotch of the crotch is a training method of Shaolin martial arts. If you want to open the back hips, you must have sufficient energy in the Dantian; to open the back hips, the tip of the tail should be upward at the beginning. When specifically practicing to loosen the back hips, you can lift it up and then pull it down, pulling the sacrum to move. The purpose of loosening the crotch is actually from the perspective of regulating the Qi of the whole body, not just to loosen the crotch. Lift the tailbone up and buckle it down; lift it up and buckle it repeatedly, and slowly the sacrum will move. First move the coccyx, and then use the coccyx to pull the sacrum to move. If this bone can move, everything else will move easily

33. Kneel down three joints on the foot and face. Kneel forward as much as possible. Kneel forward and your ankle will be released. Otherwise, you will not be able to kneel. Go down; when kneeling, let the breath slowly pass through the knee joint, and kneel down as much as possible; keep the body upright and keep the center of gravity pressed down; it is sore and painful, and you really can't stand it. Get up slowly, and the breath will rush to you. The tips of the soles of the feet are up

34 Didn’t Xingshenzhuang practice internal Hunyuan say that it should be connected to the outside? It just deepens the depth of the connection between the inside and outside.

35 It should be noted that the purpose of taking in the gizzard is not to squeeze it hard. The key is not the jaw but the larynx. Retract the lower jaw, look for the perineum with the nose downward, and retract the larynx; pass the jade pillow up to Baihui; push up the big and small circles, the whole person will be lifted up, the Qi will be more stable and sufficient, and the internal and external Qi will be better. , so that even the atmosphere and weather are available. Pull back the Yongquan on the soles of the feet to collect the earth's Qi, so that the Yongquan point can be easily opened, the Qi can easily come in, and the level of fatigue will be reduced, because the internal and external Qi are ventilated

36 When loosening the knees , the two knees are twisted together and squeezed together, the two femurs are twisted inward, and the crotch is pushed open. In the past, it was said to "tie the waist and girdle the Qi to support the crotch". Use the belt to tie up the waist and use the Qi to open the crotch, also from the bottom to the outside. The crotch will be round, the kidney Qi will be sufficient, and the Qi will slowly rise. Get up. We need to know how to guide the entire qi machine step by step and how to promote its change

37 Each part must have a correct shape to promote the correct movement of our qi and the external qi. Bring in more. There are deep things hidden in every movement, especially the parts below the waist, because the lower parts of the waist involve the lower part of the earth's qi.

38 Our chest and back are used to collect and contain qi; the upper limbs It depends on luck, how the qi moves and how it flows; how the head controls it

39 Use body movements to collect the qi from the waist down, collect the qi, save it, and use it

40 Many students don’t pay attention to the “cheek drop”. Your cheeks fall down, between the jade pillow and the jade pillow. It feels different from not falling down. When the throat is closed and the cheeks are down, the air will be full there. If you don’t drop the cheeks, the air will be dissatisfied

41 If you catch up with something related to this, practice here, and if you catch up with something related to that, practice there. Bring it to life. When he saw something, he took it back without saying a word and kept his mouth shut.

You need to be steady, adducted, and experience it often

42 We usually practice Xingshenzhuang and we don’t know how many times we have to run. For example: fen-fen-support "Oh! So sour", I got distracted. It should be: when you give the command "split", your hands will "spread"; if you "support", your hands will be supported; if you "close" your hands, your hands will "close". A single thought and movement are combined together, thinking about the form, not wandering away, and not having thoughts unrelated to it

43 Xingshenzhuang is to practice Qi into the hair, skin and fingertips, many movements are Go straight. The arms are straight when the palms are raised, and the legs are straight when the legs are crossed. In this case, your small movements should be round. For example: when the palm is raised and the fingers are divided, the movement of the divided fingers should be rounder and the point of force should be rounder; when the legs are crossed and the feet are lifted, the movement should be rounded. It’s good if the ends of some limbs can be used with force. If you can use force straight up, you can slowly relax a little. Of course, some actions in Xingshenzhuang require you to maintain 90 degrees. Such as arm-stretching action. Therefore, when doing these movements, you must keep the outer square and the inner circle, and each movement does not have to be in place before moving on to the next movement. When this movement is about to be in place, twist it and go to the next movement

44 In many movements, you can use the inner circle to solve the outer corner. You can always pay attention to it, and the Qi inside is always there. It's OK. If you squeeze it, it will be difficult to get rid of the anger. When you pose or move your hands, whether you have courage or not depends on whether you have put your thoughts into it. Is the action round? If thoughts can be filled into it, it will be round and look powerful from the outside. In addition, you should pay attention to the change of body angle in some movements. When the movement changes, it should also be in a circle

45. The palm-up movement in the pose, the hands are originally hanging down, and the palm-up movement is not casual. , but twist it open in one turn, and twist the entire arm outward to form a circle.

46 Every time you make an action, you can't just think about the body, but also consider the Qi. Qi naturally circulates in the body, but we just don't pay attention to it. For example: when you slowly raise your arm like this, it should not only be the arm, but at least it will feel connected to the shoulders, chest and back. Slowly realize that this movement is connected to the two ribs, the Dantian, and the waist

47 is practicing When doing Xingshenzhuang, you should pay attention to using the local part to drive the whole body. When talking about the essentials of movements, each movement is about the moving part. How does it relate to the whole body? For example: Crane's head and dragon's head are originally movements of the head, but after you become proficient, you can relax your body, lift it up, and make the dragon's head, and swing your head to make the entire spine swing up. Once the spine swings, the legs will follow. Move until you reach your feet in the end. The feet relaxed and moved accordingly. If you can really feel it when you move your toes, you will be much more energetic

48 Practice standing palm and finger splitting: It is originally a movement of the palm and fingers, but when you practice, your fingers will move when you open and close them. You can also experience the changes in its meridians, vibrating various parts of the body through the meridians

49 Xingshenzhuang vibrates the energy of the meridians more obviously and violently through small local movements. You may not feel it or it is not clear at first, so practice it repeatedly, use your mind to feel it repeatedly, and mobilize the energy in your Dantian. When you move around with the belt, the feeling inside becomes a little bigger. Every time you make a local movement, you must pay attention to its connection with the whole body. The movements of the upper and lower limbs must at least be connected to the spine

50 Concentrate Qi into the bones. One is to pay attention to contracting the abdomen and perineum when practicing according to the requirements of the body shape, so as to draw Qi into the Dantian. In addition, when practicing bending down and arching the waist, after bending down, when you get together, you can quickly stretch it up. This is a way to gather Qi into the spine.

Qi can first enter the spine. With skill, the waist can then be used as the main control, passing through the muscles, tendons, and spine. The force transmitted through the muscles will be much stronger, and the Qi will be transmitted faster

51 When practicing Xingshenzhuang, you cannot just do movements. You must carefully observe the changes in the body. Observation is equivalent to keeping the mind, a dynamic mindfulness

52 Xingshenzhuang means guarding the entire body