Ao Lei is only sixteen years old this year, the year of jasper, ashamed to talk about men and women, hearing He Zihan talk about the topic of avoiding indulgence, she felt very shy, she could only tell her master that she didn't understand.

He Zihan said: "These 'four taboos' can allow beginners to 'enter meditation' relatively quickly, which is to eliminate distracting thoughts to concentrate the mind, and when you have internal strength in the future, you can quickly concentrate your mind, from the perspective of 'meditation' mental activities, you should also pay special attention to several key points, the first is to be calm and natural,' Specifically, the whole body and mind of the practice should be relaxed, the muscles can not be tightened, the hands and feet can not be stiff, and the heart can not be nervous. At the same time, we should relax mentally, relieve the tension of our minds, eliminate our worries, and keep our consciousness in a relaxed and comfortable state; in addition, during the exercises, we should also relax our breathing, and our breathing should be as deep, long, thin, and even as possible, and if we hold our breath and concentrate our minds, it will make our minds unable to make our breath flow smoothly and affect the exertion of our strength. He Zihan explained the essentials of "looseness" when "entering meditation".

Ao Lei thought in her heart, it is not easy to really learn martial arts, just relaxing is so exquisite, Ao Lei originally thought that she could worship a top martial arts master like He Zihan as a master, and she would soon be able to become a martial arts master, but now listening to the master, she felt. To become a martial arts master, it is really difficult and difficult.

Ao Lei asked, "Master, this 'loose' is so exquisite, so is 'quiet' also so exquisite?"

"The so-called 'quiet' refers to maintaining a comfortable and quiet state of mind during the practice of the exercises, and of course, it should be noted that the 'quietness' of the practice is different from the quiet during the usual rest. Man after a state of tension. It is often necessary to have a period of quiet rest to eliminate fatigue and restore bodily functions, and this 'quiet' is the need to adjust the body and mind. The 'quietness' of the practice is very different from the quietness of the rest. It is an active state of stillness. It is a special kind of active mental activity, a 'stillness in motion', and this 'stillness' makes full use of the initiative to concentrate the mind. Achieve the eyes, ears, nose, tongue, body, and mind 'six roots of tranquility', turn a blind eye, hear but not hear, avoid the interference of external environmental factors, and make the body and mind tend to be quiet. He Zihan explained.

"Is 'loose' the same as 'quiet'? Usually, when the mood is relaxed, the heart is relatively calm, does it mean that as long as 'loose' can be 'quiet'?" asked Aolei.

"'Loose' and 'quiet' are different, 'loose' is the natural relaxation of the body and mind, the heart is not tense, not attached, and 'quiet' is the inner psychological tranquility, of course, 'loose' and 'quiet' are interactive and mutually advanced, physical and mental relaxation can make the heart easier to quiet, and only really into meditation, can the body and mind be further relaxed, so, practice to reach a certain state, you can make 'loose' and 'quiet' optimize each other, interact to accumulate advantages, and achieve the ideal state of relaxation and tranquility. He Zihan carefully explained to Ao Lei.

"Master, the disciple has remembered that 'relaxation' leads to 'tranquility', and 'tranquility' promotes 'relaxation', so that 'relaxation' and 'tranquility' promote each other. Ao Lei remembered her master's previous Taoist view of "humility", and she deliberately used philosophical language to tell it.

He Zihan continued: "The second point is to combine the mind and qi, in the process of 'entering meditation', the concentration and use of the mind is closely linked to the drive and operation of the breath, and the 'mind' and 'qi' are interdependent and interactive. Therefore, if we blindly emphasize the 'supremacy of the mind', we will want to speed up but not reach it, so that the luck is not smooth, so it is very important to breathe deeply, long, thin and even when practicing meditation, we must be calm and natural breathing, pranayama and natural condensation, so that the will and qi interact naturally, so that luck can be played smoothly. Of course, on the other hand, when practicing meditation, we should not one-sidedly emphasize the 'mind with the qi', the internal qi will be strengthened, and there will be a variety of special consciousness in the heart that comes with the flow of the qi, and if this special consciousness is abnormal, it cannot be allowed to develop, otherwise, with the operation of the qi, it is easy to get carried away, which is the so-called 'going mad', so let the mind and qi coordinate and interact, is a healthy way to practice meditation. ”

"It turns out that Yiyi luck should prevent two extremes, neither overemphasizing the 'supremacy of will', nor blindly allowing 'will to be arbitrary', but it seems that it is not easy to grasp the appropriateness of Yiyi luck, can Master talk about this experience?" Ao Lei made her request.

When practicing meditation, we must pay attention to mastering the appropriate intensity of body, pranayama, and mind according to our own experience, if the heat is not enough, it will be difficult to receive the effect of the practice; if the heat is too much, it will have the opposite effect, and even produce some adverse reactions, therefore, in the concentration and application of the mind, we must achieve "if there is nothing" In terms of breathing, it is necessary to go with the flow, neither to let it be natural nor to force it, and in terms of mental experience, it is necessary to be both intentional and seemingly unintentional, both unintentional and seemingly intentional. In addition, in the relationship between 'will' and 'qi', it is necessary to take the natural luck of the mind as the appropriate criterion, if you forcibly use the mind to control the qi, it is easy to be exhausted; and if you blindly let the qi lead, it is easy to go crazy, only let the intention and qi interact benignly, is the ideal effect. He Zihan said.

"This 'moderation' is also too difficult to master, the body, pranayama, and mind should be moderate, and the interaction between mind and qi should be moderate, and it is difficult for a beginner like a disciple to grasp the proportion, I hope that the master must give more guidance in the actual training of the disciple to avoid mistakes, otherwise, in case the master is not present, and the disciple 'goes mad', this is very dangerous. It's scary!" Aulei said.

"It's not so strict, as long as you enter the static practice function order gradually, don't rush it, and take it slowly, it's not easy to make mistakes, and even if there is a madness, it's temporary, it won't be very strict, it's easy to recover, but. If you want to do it in one stroke. Like practicing martial arts masters in a short period of time, so they are in a hurry to practice indiscriminately, if they go mad, then they are evil demons. It's not easy to get back over. So. When practicing, pay attention to the gradual sequence, this is a healthy and effective way to practice. He Zihan sternly reminded Ao Lei to pay attention.

"Please rest assured, Master, disciple must keep it in mind. Practice in a gradual order!" Ao Lei said.

In fact, in the final analysis, the cultivation of internal strength is a process of adjusting the body, pranayama, and adjusting the mind, in this process, there is a method that is the most critical, that is, 'mind abiding by the law', it is the basic kung fu of 'entering meditation', whether you can master the 'mind and obey the law' well, is the key to determining the success or failure of internal strength cultivation. He Zihan emphasized.

"Is the 'Yishou Dantian' mentioned in Qigong practice related to the 'Yishou Dantian'?" Ao Lei asked, remembering that his father often practiced Taijiquan and sometimes told her some knowledge and stories about "Yishou Dantian".

"The content of 'Yi Shou Fa' is very rich, and when practicing 'meditation', you can consciously guard the acupuncture points in various parts of the body, among them, Yi Shou Dantian is the most valued by people. The so-called 'mind keeping' refers to the concentration and control of the mind, which refers to the concentration and maintenance of the mind on a certain part of the body or a certain acupuncture point in the process of meditation practice, and the mind is unified and concentrated in one place. The practitioner can help to eliminate distracting thoughts and smoothly enter a state of meditation. Mind keeping is a complex mental process, which is a comprehensive activity of a variety of psychological factors including attention, feeling, perception, imagination, thinking, suggestion, etc. The process of keeping the mind includes the process of adjusting the body, pranayama, and adjusting the heart, and it is the process of regulating the qi with the intention and nourishing the mind with the qi. Among the various intentions, the Yishou dantian is the most talked about and the most important. He Zihan said.

"Master, the disciple also knows some knowledge of dantian, the disciple's father practiced tai chi in his spare time, he talked about some superficial knowledge about dantian, he said that dantian is from the Taoist inner Dan school of cultivation of essence and spirit terms, and later medicine, qigong and so on also adopted the words of dantian, it is said that there is more than one dantian, above the human body, there are upper, middle and lower three dantian, is the disciple's father right?"

He Zihan likes Ao Lei more and more, she feels that Ao Lei is the most suitable to be her disciple, Ao Lei knows some knowledge about dantian, this is great, she thinks, there is a certain knowledge of dantian as a basic, it is easier for Ao Lei to understand what she wants to talk about, she said: "Your father is right, dantian was originally a Taoist term, and it was later moved to use by medicine, qigong, etc., "Dongyi Baojian" quoted the "Book of Immortals" exposition, which pointed out the position of dantian in the body, and also elaborated on the function of dantian, the book recorded: ' The brain is the sea of marrow, the upper dantian, the heart is the fire, the middle dantian, and the three inches below the umbilicus are the lower dantian. Lower Dantian, the house of Tibetan spirits, middle dantian, the house of Tibetan qi, and upper dantian, the house of Tibetan gods. The ancients called the essence of the three treasures, and believed that the dantian is the residence of the essence of the store, so the dantian is considered to be the foundation of life, in the upper, middle and lower three dantians, the lower dantian is the 'house of the Tibetan essence', which is most closely related to the life activities of the human body, and is regarded as the 'source of vitality', the 'foundation of the five internal organs', the 'meeting of yin and yang', the 'root of the twelve meridians' and ' The door of breathing' is the hub of the lifting and closing of the true qi, and the key part of the collection and storage of the true qi. ”

"Master, where are the upper, middle, and lower dantians in their bodies? In particular, if you know where the lower dantian is, you can know how to 'keep your mind'. Ao Lei asked.

"For the exact location of the lower dantian, there are two different views, one is that the 'qi sea acupoint' is five inches below the umbilicus, and the other is that the 'guan yuan acupoint' is three inches below the umbilicus. He Zihan explained.

Ao Lei imagined that the body was five to three inches below the umbilicus, she was a little shy, she didn't dare to ask specific questions about the relevant acupuncture points in the lower dantian, she thought: "Why do you have to keep the most hidden place of the body? Could that place really treasure the essence of the human body?, is that place really the 'foundation of the five internal organs'? Ao Lei was embarrassed to ask her master again, she waited for her master to continue.

Ao Lei thought to herself, "I hope Master will continue to talk about it, and don't say anything more shy." (To be continued......)