The purpose of sitting meditation is to relax and clear the mind.
In the beginning it is difficult to sit and to think of nothing” for 5 to 10 minutes. Once you are able to get past 15 minutes it is much easier to meditate for even longer periods of time, like 45 minutes or an hour.
When a thought enters your mind,. don’t worry about it Let the thought go and bring your attention back to the lower dantien An aid to help still the mind is to silently repeat the phrase “gong chung” which means have a successful practice. This is a secret montra of Dayan Qigong. You may also repeat the sound Om° quietly to yourself.
One last technique is to silently repeat the phrase I am calm and relaxed° over and over until you actually feel calm and relaxed and can return your focus to the lower dantien and finally allow the mind to clear itself and to think of “nothing”.
Sitting meditation can be done sitting on a chair or stool at the edge of the chair, with feet hip width distance and the spine elongated with the crown lifted towards the heavens.
Sitting meditation is usually done on the floor> sitting on a pillow or mat. Women sit with their right leg inside and men sit with their left leg inside. Then put feet underneath the legs if possible. Keep neck and back straight in a relaxed posture. The tongue touches the upper side of the mouth, lips closed. relaxed face, with a slight smile. Place hands on the sides of your knees (Lao gong to Lianqui (ST34) protects the back and legs, thumbs to Xuelai (SP 10) on the inside of the knees which improves blood circulation.
With. your arms, embrace and hold the qi up to the upper dantien, thinking on the upper dantien. Bring your palms down to nose) looking on nose. Hands keep going down to middle dantien. Eyes close lightly.
Keep going down to lower dantien. Use your mind to see inside your body to the lower dantien. Sink the qi into the lower dantien and breathe normally and relaxed. Place hands on your knees.
Mediate for as long as you can. To conclude rub your palms 7 X, massage eyes 7 X, Wash Face comb hair 7 X, then make a final close giving qi to yourself Finally shake out and stretch the body after meditation. In the beginning you may use a timer to tell you when 5, or 10 to 15 minutes have passed. Try to increase the time a few minutes every week. Try to practice every day. Your-body will feel the effects immediately. You will feel more relaxed, refreshed and rejuvenated. Grandmaster practiced over 4 hours every day which helped her stay so strong and youthful