III. Mental Focusing (requlating the mind)
To concentrate and regulate mental activity in order to enter a qi-gong state, is termed entering a quiet state (ru jing). The key point is to get rid of all stray thoughts, replace myriads of thoughts with one thought. In doing so, the process would gradually induce a tranquil sensation and help one to enter a state of void. This is the most essential in qigong practice, much of the success of a qi-gong practice depends on the level of peace and quietness one can attain.
The methods commonly adopted are as follows:
The methods commonly adopted are as follows:
Fixing the mind
The mind is highly concentrated on a certain part of the body or object outside the body. When concentrating, the practitioner should clear his/her mind for all extraneous thoughts and remain relaxed and natural at the same time. One of the usual ways to achieve is concentrating on dan tian.
Breath-following
Concentrate on the undulation of abdominal breathing while avoiding conscious control of breathing. The aim is to practice until breathing and the mind are united.
Breath-counting
One inhalation and one exhalation form one breath. Count each breath until it reaches ten, and then until hundred, until all extraneous thoughts are eliminated.
Silent reciting
Recite a single word or phrase silently. For instance, two Chinese words "song" meaning relax and "jing" meaning tranquilize are used for exhalation and inhalation respectively. It is similar to some religious mantra techniques.
Breath-listening
Concentrate on one's own breathing sound. Quiet breathing is advisable, but imagine it to appear and it will help one to a tranquil state.
Imagination
Think of some type of natural setting such as a flower patch, grass, flowing water, a mountain peak or some environment and scenery that induces calmness, so that the tension within the mind is released.
