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Meditation method 4 - Article image

Meditation method 4

The fourth type of meditation we show (partially from Qi Gong) is much more advanced than the previous one and serves to regain and regenerate our Qi.

Preparation:
  • Important, we will not repeat the details outlined in other types of meditation
  • Let's free our mind from every distraction (let's find an open / aerated space, also with other people if possible)
  • Let's sit on a chair, or better, on the ground with the legs gathered (there are several methods, let's choose the most comfortable in relation to our flexibility)
  • Let's keep our back erect and let's open the shoulders (if we are not trained to hold the position we can put a cushion behind our back)
  • The neck should move vertically away from the shoulders and the head should be like hanged on a thread (in its top center)
  • Our arms are long on our hips and the hands gently lean on the ground (or on the chair)
  • The proper posture serves to make the most of our lungs' capacity but the entire body needs to be completely in a comfortable disposition
  • In any case, let us keep the meditation position free of pain and distraction (otherwise the practice would be completely useless)
  • Let's close our eyes gently, relaxing one by one every muscle of our body
The method:
  • By inhaling, we lift our arms up to the top of our head
  • We breathe slowly and in a noisy way ("the warrior's breath" from Yoga), we must imagine absorbing all that's positive in the environment around us
  • We swell the chest with the air we absorb and bring it as high as possible (mentally to the sky, physically to the upper part of the lungs)
  • Meanwhile we inhale the abdomen narrows
  • The amount of inhalation must be medium-high but we do not have to force our lung capacity
  • The arms during the movement are extended and open like wings (we start with palm down and then, gradually, palm facing inwards)
  • Upon reaching the top, the hands join together as in "prayer"
  • We remain in position in apnea for a medium-low time, suitable for our breathing capacity (no excessive effort, a few seconds are enough to start)
  • After the apnea. let's exhale, we have to slowly deflate the chest and gradually extend the abdomen (without actively pushing the belly out)
  • It is important to stress that the exhalation, to regenerate Qi, must be shorter than the inhalation (eg. 3/4)
  • Meanwhile we exhale, let's sync with the breath the movement of the hands (always clenched) from stretched over our head going down to the abdomen
  • As the hands go down we start repeating (without interruptions) the "m" mantra so we can hear the sound's vibrations inside our head
  • When the height ranges from nose to chin, the mantra "m" becomes "om" and the vocal vibration has to intensify
  • In the last part of the path, the mantra returns to be "m" (let's try to keep the sound constant and not to tremble in the voice)
Practice:
  • The mantra serves to indicate through the vibration the exact location of our Qi storage centers (Dan tian)
  • Once the focal points of our body have been precisely identified, it is necessary to connect them through Qi channels in a conscious way (but this is a much more complex topic that we refer to a future specific discussion)
  • We repeat the cycle in groups of 6 for the time we have decided to spend (from 10 minutes to 6-12 hours, there are no limits)
  • Let's do not expect immediate results, the development of this method is as long as our entire life
  • The practice is positive if at the end we feel reinvigorated and never exhausted, breathless, aching or head-turning (in this case, let's go back to the previous meditation methods)
Each method does not exclude the others, let's be gradual, meditation is a matter of patience.
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