100 counting breath meditation
Now we will use the breathing method we have learned in the past exercise and incorporate it into this beginning mediation exercise. This meditation technique will calm our mind and help us concentrate. It will also allow us to cultivate chi into the dantien.
In this exercise we are to forget about the past and stop planning for the future, so that our mind will be unite with our body. We will concentrate on the present moment. We will use our breathing to help us achieve the "now".
Use any meditation pose that is the most comfortable. Breathe with Normal Breathing as learned from the previous exercise. Keep the body relax and touch the tongue to the roof of the mouth. When breathing in, follow the in-breathe from the nostrils to the throat, lung, solar plexus, and finally the dantien. Breathe in deeply and slowly. Pause for a moment, then breathe out slowly following the same route from the dantien out to the nose. Count to yourself "one". This is one breathing cycle. Repeat. If any thought comes up, and you find your mind is wandering, recount to zero. Do this until you can count to one hundred. Then repeat the cycle if desire. This exercise is much easier to said then done. Although, it seems simple and too easy, it lays the foundation for further meditation. Once you can work up to a hundred, you can then forget about the counting. Do not cheat yourself by breathing faster. Counting to a hundred is not the point of this exercise. The point of this exercise is to gain control over the mind. Let any thought springs naturally and leaves naturally. Do not try to fight it. We are not trying to stop the flow of consciousness, but instead slow it down.
Another important point is to keep your body relax and concentrate on the dantien. This will let the chi to accumulate and sink to the dantien. Because we are cultivating chi in this exercise, we need to close this meditation with a closing form. Closing form allows us to safely store away the chi we have cultivated. It is extremely important to do the closing form after each exercise, so the energy will not get stuck somewhere in the body, causing unnecessary side effect.
.Close your eyes and relax your body. Relieve yourself from whatever you were doing. Calm your mind down and focus on your dantien.
.Breathe deeply three times (3 cycles) into your dantien and gather the chi there (use you mind to "lead" the chi, dont force it). Then overlap your hands on top of other, and place it in front of your dantien.
For men: put your left hand on top of the right hand. Spiral your chi in the dantien, in a counterclockwise direction (facing the clock) 36 times, then clockwise 24 times. Condense the chi from a ball into a dot.
For women: put your right hand on top of the left hand. Spiral your chi in the dantien, in a direction clockwise (facing the clock) 36 times, then counterclockwise 24 times. Condense the chi from a ball into a dot.
.At the end, mentally say to yourself "I am done", then slowly open your eyes.
Optional closing form (this is optional, use it after you have done the regular closing form):
After chi work, our hands are charged with plenty of fresh chi. Instead of letting it disperse into the atmosphere, we can use it to refresh yourself. After the closing form, rub your hands together until they are hot, this should not take more than a few seconds, since the hands are charged with energy.
.Then use your hands to cup both eyes. Inhale and visualize light going into your eyes. [Visualization works because chi follows the mind. "Wherever the mind goes, the chi follows." Visualizing a light coming in is just as effective as using the mind to lead the chi in.]
Rub your eyes lightly with the root of the thumb (the meaty part) in circles. 8 times for men and 7 times for women. This will energized and brighten your eyes. Rub the hands again if necessary, before continue.
.Then use your hands to rub your face in a circle. 8 times for men and 7 times for women. This will rejuvenate your skin and complexion.
.Brush your hair with your hands from front to back. 8 times for men and 7 times for women.
. Beat teeth together 36 times. This will strengthen your teeth.
. Open your mouth as wide as possible, like a lion roaring. This will release tension trapped in the jaw.
. At the end, you may massage yourself at major acupuncture points. (check in a meridian map)
this optional form will rejuvenate yourself, keeping you youthful. It will also strenghten your teeth, and brighten your eyes.
back to the art of meditation