First of all, relax with the feet apart and the toes forward, feet can be parallel or with toes pointed out slightly. Place the center of the body weight between the two feet and the center between the front and back of the body, between the sole and the heel of the foot.
Knees are slightly bent, the lower abdomen is relaxed, the coccyx is set straight, and the head is straightened. The buttocks are in a sitting position, with the back held as if leaning on something behind it and facial expression should be a half smile.
Then the hands are lifted up, placed in front of the abdomen, roughly parallel to the umbilicus, with the elbows bent slightly outwardly but downward, as if they are being supported. Hands and fingers are slightly bent, naturally separated and forming a ball-shaped space. Imagine holding a paper ball between the hands that will break when too much force is used, but will fall if not held.
At the same time, the eyes seem to be closed, but are only half-lidded, and the ears are the same, as if we are turning a blind eye and a deaf ear to the outside world and turning towards the inner tranquility of the heart. Considering oneself to be one with all things, the practitioner is indifferent to outside interference, like a tree standing and growing regardless of wind and rain. Although the tree stays still, inside it is full of vitality and life.
When we practice like this, the spirit and mind are restrained, and distracting thoughts do not appear. Eyes look straight ahead, but don’t focus on a specific target, we are silent and indifferent. Distracting thoughts do not appear, and then the heart can enter into a tranquil state. Being tranquil to the fullest, the heart and the void [the vast expanse of qi in the universe] are integrated into one and the individual becomes detached. Everything is the same and thus people experience the integration of nature and human beings. Generally, after practicing for a few times, you will find that your stomach growls, which can be very comfortable. Sometimes you may yawn, burp, or even pass gas, these are normal phenomena indicating the gastrointestinal system has been activated, and should not be a cause of concern.
Though it looks easy, it still has some difficulties. Some people, when just beginning to practice, can’t stand for even a few minutes, because the shoulder joints and other places become painful very quickly. Older adults can lower the exercise standard according to their own situation. Most importantly, the young and the elderly should practice based on their own level of comfort and strength. Wang Xiangzhai once said, “Relieve the fatigue before you take more exercise, always leaving some spare strength and motivation. It is appropriate to not exceed the body’s limits of tolerance."
