First of all, we sit in a lotus posture, with the heel of the left foot close to the perineum and the right foot placed in front of or above the left foot: pull back with the chest, open your arms, relax your arms, put the wisdom handprint on your knees, close your eyes slightly, retract your jaw, and press the tip of your tongue against the upper jaw to adjust your breath. Take three deep breaths, focus on the feeling of breathing, close your abdomen when exhaling, relax your abdomen when inhaling, and then turn to natural breathing.
The method of closing the jaw and binding the waist: exhale, bow your head, shrug your shoulders, press your chin against the sternum to squeeze the thyroid gland, tuck in your abdomen, lift your anus and hold your breath; Inhale, raise your head and relax your shoulders; Exhale, bow your head, shrug your shoulders, close your jaw, abdomen, lift your anus and hold your breath; Inhale, raise your head and relax your shoulders. One more time. Breathe, breathe, hold your breath.
Seven rounds of meditation: loosen the wisdom handprint, palm up, inhale, open your arms to both sides and expand your chest.
Inhale, slowly lift your arms to the horizontal direction and stop. Your fingertips extend infinitely outward, your chest is fully expanded, and you can embrace nature with our body and mind.
Inhale, raise your arms to 45 degrees and stop. Our body is equivalent to a magnetic field, and our arms receive energy from the universe like antennas. Take a deep breath.
Inhale, continue to lift your arms up to the vertical direction and stop, palms facing each other, and your arms drive your body to breathe.
Exhale, slowly close your hands, touch your fingers and abdomen, put your palms on Baihui point on your head, abduct your elbows and visualize the crown chakra.
Exhale, press your hands down your forehead to Tang Yin point, and observe your eyebrows and heart chakra (equivalent to pituitary gland, which can develop your brain's thinking ability and judgment ability).
Exhale, put your palm in front of your throat, visualize the throat chakra, and slowly swallow the saliva in your mouth.
Exhale, put your palms on your chest, and observe the heart chakra (imagine that our heart is like a clear lake, very calm ~ ~ ~ Open your heart, and let our heart be integrated with the universe, facing everything and embracing everything).
Exhale, put your palm on your abdomen and imagine the umbilical chakra.
Exhale, fingertips forward and down, fingers crossed, thumbs opposite, press fingerprints in front of the lower abdomen, and visually observe the reproductive wheel (reproductive organs are the parts that give birth to life, so observe with respect. )
Inhale, put the wisdom handprint on your knees, visualize the submarine chakra, tighten the perineum, and lift the anus (the submarine chakra is located in the perineum, which is where the energy lies. )
Perineal binding method: lift anus when exhaling, tighten perineum, and relax when inhaling. Then do three quick bundles and pranayama.