Cambridge Chinese Classics
剑桥中国传统文化研习社

To study, practice and promote Chinese classics

Coming events:

Join our mailing list

Differences

This shows you the differences between two versions of the page.

Link to this comparison view

tea-yoga:静坐观想-quiet-caring-body-meditation [2015/04/20 06:17]
Yiru Wang created
tea-yoga:静坐观想-quiet-caring-body-meditation [2015/04/20 06:26] (current)
Yiru Wang
Line 1: Line 1:
 ==== 静坐观想 Quiet Sitting Meditation ==== ==== 静坐观想 Quiet Sitting Meditation ====
 === 一 通气观想 ​ Circulate Qi meditation === === 一 通气观想 ​ Circulate Qi meditation ===
 +
 Preparation:​ fold hands in front of the chest, have a gentle smile on your face!:) Preparation:​ fold hands in front of the chest, have a gentle smile on your face!:)
  
-++++1. Head|+++++1. ​头部通气观想 ​Head|
 Separate your hands and go upwards slowly, then put the hands behind your hindbrain; the distance between your hindbrain and the hands is around 10-30 centimeter. Focus on the feeling that your mind is clean and clear.++++ Separate your hands and go upwards slowly, then put the hands behind your hindbrain; the distance between your hindbrain and the hands is around 10-30 centimeter. Focus on the feeling that your mind is clean and clear.++++
  
-++++2. Face|+++++2. ​脸部通气观想 ​Face|
 Put your hands in front of your face at a distance. Put your hands in front of your face at a distance.
 Focus on the feeling that your face is moistened, your skin is becoming more flexible, and you are becoming glowing and radiant!++++ Focus on the feeling that your face is moistened, your skin is becoming more flexible, and you are becoming glowing and radiant!++++
  
-++++3. Eyes|+++++3. ​眼睛通气观想 ​Eyes|
 Now all your fingers and hands touch each other. Let the palms face toward your eyes, and keep the distance between the hands and eyes at around 10-30 centimeters. Now all your fingers and hands touch each other. Let the palms face toward your eyes, and keep the distance between the hands and eyes at around 10-30 centimeters.
 Focus on the feeling that your eyes become brighter.++++ Focus on the feeling that your eyes become brighter.++++
  
-++++4. Ears|+++++4. ​耳朵通气观想 ​Ears|
 Separate the hands toward two sides, letting the palms face toward the ears, and keep the distance between the hands and ears at around 10-30 centimeters. Separate the hands toward two sides, letting the palms face toward the ears, and keep the distance between the hands and ears at around 10-30 centimeters.
 Focus on the feeling that the listening ability of the ears is becoming better.++++ Focus on the feeling that the listening ability of the ears is becoming better.++++
  
-++++5. Legs|+++++5. ​腿部通气观想 ​Legs|
 Put down your hands, and let the palms face toward the legs, keep the distance between the palms and the legs around 10-30 centimetres. Put down your hands, and let the palms face toward the legs, keep the distance between the palms and the legs around 10-30 centimetres.
 Focus on the feeling that the Qi and blood is going through smoothly on your legs.++++ Focus on the feeling that the Qi and blood is going through smoothly on your legs.++++
  
  
-++++6. Chest|+++++6. ​胸部通气观想 ​Chest|
 Turn the hands and let the palms face toward your chest, keep the distance between the palms and the chest at around 10-30 cm. Open the elbows toward the two sides of the body. Turn the hands and let the palms face toward your chest, keep the distance between the palms and the chest at around 10-30 cm. Open the elbows toward the two sides of the body.
 Focus on the feeling that your chest becomes more beautiful and the organs inside your chest get strengthened.++++ Focus on the feeling that your chest becomes more beautiful and the organs inside your chest get strengthened.++++
  
-++++7. Abdomen|+++++7. ​腹部通气观想 ​Abdomen|
 Now turn the fingers downward, and let the palms face toward the abdomen, keeping the distance between the hands and abdomen at around 30 cm. Now turn the fingers downward, and let the palms face toward the abdomen, keeping the distance between the hands and abdomen at around 30 cm.
 Focus on the feeling that the organs inside your abdomen are getting strengthened. ++++ Focus on the feeling that the organs inside your abdomen are getting strengthened. ++++
  
-++++8. Spine|+++++8. ​脊椎通气观想 ​Spine|
 Put the hands at the back of your body,  let the palms face toward the whole spine, and now keep the distance between the hands and spine for around 10-30 cm. Put the hands at the back of your body,  let the palms face toward the whole spine, and now keep the distance between the hands and spine for around 10-30 cm.
 Focus on the feeling that the whole spine is getting more flexible and the Qi and blood in your spine are flowing more smoothly.++++ Focus on the feeling that the whole spine is getting more flexible and the Qi and blood in your spine are flowing more smoothly.++++
  
-++++9. Pelvis|+++++9. ​骨盆通气观想 ​Pelvis|
 Open your hands, let the palms face toward the pelvis, and keep the distance between the palms and pelvis at 10-30 cm. Open your hands, let the palms face toward the pelvis, and keep the distance between the palms and pelvis at 10-30 cm.
  
 Focus on the feeling that the function of the organs of reproduction is strengthened.++++ Focus on the feeling that the function of the organs of reproduction is strengthened.++++
  
-++++10. Sitting Meditation|+++++10. ​静坐观想 ​Sitting Meditation|
 Fold the two hands in front of your lower abdomen, let the two thumbs touch each other, breathe naturally, and come into the state of meditation (focus on the breath, count the  number of your breath from 1 to 10). Fold the two hands in front of your lower abdomen, let the two thumbs touch each other, breathe naturally, and come into the state of meditation (focus on the breath, count the  number of your breath from 1 to 10).
  
 After meditation, do the whole body breathing for 3 times, smile happily, and finish the sitting meditation successfully!:​)++++ After meditation, do the whole body breathing for 3 times, smile happily, and finish the sitting meditation successfully!:​)++++
 +
 +===二、 运气观想 ​ Transporting Qi meditation===
 +
 +++++1. 合掌静心 ​ Fold the hands together and calm down the heart|
 +
 +There are three processes:
 +(1) Fold your hands upon the knees, close your eyes gently. If you feel a sense of suppression in the chest, you can also open the eyes first, focus the mind on the outside world, and then close your eyes gently. If you don’t feel comfortable while closing your eyes, you could also practice ​ meditation with your eyes open.
 +(2) Feel that you are relaxed after putting your palm upon your knees, and then keep breathing naturally. Now feel that there is some energy of Qi generated at your thighs and knees. With the feeling of such energy, lift your hands naturally, open your two elbows towards ​ the two sides of your body, and let your hands get closer to each other.
 +(3) When the two hands move to the front of your navels, let your index fingers gently touch each other, and then the thumbs, the middle fingers, ring fingers, and little fingers. Finally, fold the heels of your two hands together. The palms do not stick closely to each other, rather there is a hollow inside, just like a lotus flower which has not opened yet! The ten fingers point obliquely upwards at about forty-five degree. Relax your shoulders, and arms. 
 +
 +Keep your hands folding with each other, feel that the energy of Qi1 is growing stronger and stronger, and further feel that such energy of Qi is spreading to all over the body, and now we come into the process of the supplement of Qi for the whole body meditation.++++
 +
 +++++2. 头部运气观想 Transporting Qi meditation for the head|
 +
 +There are three processes:
 +(1) Keep natural breathing, focus the mind on the palms. Feel that some stronger energy is formed at your palms. With the effect of such energy, slowly ​ separate your palms.
 +(2) During the process of separating the palms, firstly separate the thumbs, and then index fingers, and then middle fingers. With your ring fingers and little fingers still touching, turn your palms towards the face, and your face feels the energy coming from the palms.
 +(3) Extend your elbows toward the two sides of your body, letting the ring fingers and little fingers to separate , until the elbows, the upper arms, and shoulders form a level line. Now slightly put  your strength at the upper arms, while relaxing the lower arms and hands, and let your two palms face toward your hindbrain. ​
 +
 +Now keep the meditation at your head, concentrate on the feeling that your mind in your brain is clear, and meanwhile meditate on your natural self.++++
 +
 +++++3. 脸部运气观想 ​ Transporting Qi meditation for the face|
 +There are six stages:
 +(1) After finishing the transporting Qi meditation at the head, keep the body and your position still, tell yourself that head meditation is at an end, and now we are going to do face meditation.
 +(2) Inhale, slowly move your hands toward your neck, until your fingers touch the back of your neck.
 +(3) Hold the breath, while moving your hands along the neck toward the front, until your fingers leave the neck.
 +(4) Exhale, push your hands to the front in a straight line. While exhaling, let the tip of your tongue touch  your upper palate, and the upper and lower incisors gently touch with each other, keep your lips slightly open, and let the breath come out from the intervals of your teeth slowly and deeply.2
 +(5) Inhale, keep the upper body still, relax your lower arms and turn inward, letting your palms face  your face
 +(6) Hold the breath, feel that the energy at your face draws from the palms; exhale, while move your hands slowly closer to the face, and stop at about 20-30 cm away from your face. Now start to meditate on your face.
 +
 +Focus your mind on the feeling that your face is moisturized,​ and the skin regains elasticity. Feel that your face is glowing with health, and at the same time meditate on your natural self.++++
 +    ​
 +++++4. 眼睛运气观想 ​ Transporting Qi meditation for the eyes|
 +There are five stages:
 +(1) When the transporting Qi meditation for the face is going to finish, keep and body posture still, clearly tell yourself in the mind that the face meditation is at an end, and now we are going to start the eye meditation.
 +(2) Inhale, keep the upper arm still, turn the wrist and lead the palms to face towards the front. Firstly, your  thumbs touch  each other, and then the index fingers, and now your thumbs and index fingers form a triangle shape. Focus your mind on this triangle.
 +(3) Exhaleslowly with your mouth, keep the posture of your hands still, and push forward with your arms. Focus your mind on the air you touch when pushing forward.
 +(4) Inhale, with the thumbs and index fingers touching, your two elbows extend toward the two sides of the body, letting the arms  move towards the body, and then middle fingers, ring fingers, and little finger touch each other one by one, and then your heels of the palms touch  each other. Place your palms at the same height as your eyes, and stop at about 20 cm away in front of the eyes.
 +(5) Exhale, let your ten fingers and the palms touch  each other. Then let the sides of your little fingers touch  each other, and separate your  hands, let the palms face to the eyes, while the palms form a hollow rather than a plane. Focus your mind on the process of separating the palms.
 +
 +Meditate on the eyes, focus your mind on the feeling that your eyes are becoming brighter and the eyesight is improving, at the same time meditate on your natural self.++++
 +
 +++++5. 耳朵运气观想 ​ Transporting Qi meditation for the ears|
 +There are five stages:
 +(1) When the transporting Qi meditation for the eyes is going to finished, keep and body posture still, clearly tell yourself in the mind that the eyes meditation is ending, and now we are going to start the ear meditation
 +(2) Inhale slowly. Now close your palms slowly, with your ring fingers, middle fingers, and index fingers touch with each other one by one. When your thumbs are touched, continuously separate your little fingers, ring fingers, and middle fingers, while keeping the index fingers and thumbs touched. Now your palms are facing towards the front. Focus your mind on the movement of your  palms.
 +(3) Exhale with your mouth slowly. Move your upper arms towards the two sides of your body, letting the  hands open towards the sides of your body, until your both arms are straight. The arms, shoulders form a straight line.
 +(4) Inhale, relax your arms, turn the wrists and lead the palms face towards the two ears. Focus your mind on the turning of the wrists.
 +(5) Hold the breath, feel the energy of the two ears draws the two palms. Slowly exhale with your mouth, and slowing your palms are getting closer to the ears, and stop at about 20-30 cm away from the ears. Focus your mind on the feeling that the energy from the ears are drawing the palms.
 +
 +Meditate on your ears, focus your mind on the feeling that the hearing ability of your ears is becoming better, and at the same time meditate on your natural self.++++
 +
 +++++6. 腿脚运气观想 ​ Transporting Qi meditation for the legs and feet|
 +There are five stages:
 +(1) When the transporting Qi meditation for the ears is going to finished, keep and body posture still, clearly tell yourself in the mind that the ear meditation is ending, and now we are going to start the leg and feet meditation.
 +(2) Inhale slowly, keep the upper arms still, relax the lower arms and open them slowly towards the two sides of the body, with your palms facing downwards. Concentrate on the movement of your arms.
 +(3) Exhale slowly, with your arms, wrists, and palms slowly moving downwards, and focus on the feeling of the changes of the energy at your palms.
 +(4) Inhale slowly with your mouth, while moving your upper arms upwards, letting your whole arms move upwards, just as a white crane opening her wings. Relax your lower arms, wrists, and palms. Focus on the feeling of the touching of the air with your palms.
 +(5) Exhale with your mouth, relax your arms, wrists, and hands slowly and move downward, and stop at about 30 cm above the legs. Face your palms towards the knees, and focus on the feeling of the changes of Qi at your palms. ​
 +
 +Meditate on your legs and feet. Focus your mind on the feeling that the Qi and blood are flowing smoothly at your legs, and at the same time meditate on your natural self.++++
 +
 +++++7. 胸部运气观想 ​ Transporting Qi meditation for the chest|
 +
 +There are five stages in the process from the legs and feet meditation to the chest meditation:
 +(1) After finishing the legs and feet meditation, keep the body still, and clearly tell yourself in the mind that that the process of legs and feet meditation is finished, and now we are coming to the chest meditation.
 +(2) Inhale slowly, keep the upper arms still, turn the elbows, letting the lower arm, wrist, and palms to turn inward, let the palms face upward, elbows facing downward. Focus on the turning of your hands.
 +(3) Exhale with your mouth slowly, use your upper arms to lead the lower arms and hands extend upward obliquely. Finally extend your arms in a straight line, and hands always keep facing upward. Focus on the feeling of your hands getting in touch with the air.
 +(4) Inhale slowly, keep the upper arms still, bend the elbows and bring the lower arms downwards, with your hands facing toward the body. Fold your hands in front of your neck at about 30 cm, with your left hand on the inside and right hand outside, and two thumbs touching each other. Focus on the feeling of your palms.
 +(5) Exhale slowly with your mouth, move your elbows towards the sides of your body, separate the palms, and stop at the same level as middle Dian Tian3. Face your palms toward the middle Dan Tian, focus on the feeling that your chest is receiving energy from the palms.
 +
 +Keep meditating on your chest, focus your mind on the feeling that your chest is getting plumper and healthier, and the organs inside are getting their functions strengthened. At the same time, meditate on your natural self.++++
 +
 +++++8. 腹部运气观想 Transporting Qi meditation for the abdomen|
 +There are five stages in the process from the chest meditation to abdomen meditation:
 +(1) After finishing the chest meditation, keep the body still, tell yourself that the chest meditation is finished, and now we are coming to the abdomen meditation.
 +(2) Inhale slowly, keep the arms still, relax the palms, turn the wrist downward and let the palms face outward. Focus on the feeling of the turning of the wrist.
 +(3) Exhale with your mouth, keep the upper arm still, relax the palms, extend your lower arms to the front obliquely. Focus on the feeling that your arms are touching with the air during the process.
 +(4) Inhale slowly, relax the arms, turn the wrist and let the palms turn toward your body. Focus on the turning of your wrists.
 +(5) Exhale slowly with your mouth. Keep the upper arm still, bend the elbows, focus on the feeling that the energy from the abdomen is drawing the palms  toward the abdomen, and let the palms stop at around 30 cm away from the lower abdomen. Focus on the feeling that the Qi from the abdomen helps the palms to move.
 +
 +Keep the meditation on the lower abdomen, focus on the feeling that the organs inside the abdomen are getting their functions strengthened,​ and at the same time meditate on your natural self.++++
 +
 +++++9. 脊椎运气观想 Transporting Qi meditation for the spine|
 +There are five stages:
 +(1) After finishing the abdomen meditation, keep the body still, tell yourself clearly in the mind that abdomen meditation is finished, and now we are coming to the spine meditation.
 +(2) Inhale slowly, keep the arms still, relax the plams, turn the wrist downward and let the palms also turn downward. Focus on the turning of the wrist.
 +(3) Exhale with the mouth slowly, keep the upper arm still, relax the palms, and extend the lower arms toward the back obliquely. Focus on the feeling that your palms are touching with the air.
 +(4) Inhale slowly, keep the arms still, and turn the wrist and let the palms face toward your waist. Focus on the change of the Qi at your palms.
 +(5) Exhale slowly with your mouth, keep the upper arms still, and bend the arms, move the palms to the waist and stop at about 30 cm away from the waist at the back. Let the palms face toward the whole spine, and focus on the feeling that your spine is receiving energy from the palms.
 +Keep meditating on your spine. Focus on the feeling that your whole spine regains flexibility and the nerves in your spine are becoming unobstructed and clear. At the same time, meditate on your natural self.++++
 +
 +++++10. 骨盆运气观想 Transporting Qi meditation for the Pelvis|
 +There are two stages:
 +(1) After the transporting Qi meditation of the spine is finished, keep the body still, and tell yourself clearly in the mind that the spine meditation is finished, and now we are coming to the pelvis meditation.
 +(2) Keep the arms still, turn the wrist gently and let the palms face toward the pelvis. Focus your mind on the turning of the hands.
 +Keep meditating on your pelvis, focus on the feeling that the reproductive system inside the pelvis are getting their functions strengthened,​ and at the same time meditate on your natural self. ++++
 +
 +++++11. 进入相应冥想 Coming into corresponding meditation|
 +There are the following stages from the pelvis meditation to the corresponding meditation:
 +(1) Tell yourself clearly in the mind that transporting Qi meditation is finished, and now we are coming to the corresponding meditation.
 +(2) Exhale and then hold the breath, feel that the energy from the waist draws the hands  toward the waist, until the palms fold onto the waist. Focus on the feeling that the energy from the waist is drawing the palms.
 +(3) Inhale naturally; contract your abdomen, and move your palms upward to the armpit while touching the body. Focus on that the energy formed at your lumbers moving upward to the thoracic vertebra.
 +(4) Continue to inhale with chest out, and expand the chest. Move the hands from the armpit toward the shoulders. Focus on that the energy moving upward from the thoracic vertebra to the cervical vertebra. ​
 +(5) Keep holding the breath, turn the palms toward the neck, and move your hands along the neck, hindbrain, top of the head, to the forehead and stop. Keep your palms always facing toward the body, straighten the vertebrae, and focus on that the energy of Qi moving from the neck along  the hands.
 +(6) Move the hands downward, and exhale while they go through the chest. Finish ​ exhaling when the hands arrive at the lower abdomen through your stomach. Focus on the feeling that the energy of the Qi moves with your palms downward along the “Ren meridian”. ​
 +(7) Breathe naturally; move your  hands toward each other. Put your right hand inside and left hand outside, and fold your  hands at the lower Diantian. Let your left palm touch the back of your right hand, and move your hands toward the sides of the body, at the same time turn your wrist, letting the palms face  upward, until the  thumbs touch  each other. The left hand is below the right hand. Now prepare to come into the corresponding meditation. ++++
 +