行氣玉佩銘 · 日課 · SONJIZEN 松濟禪

Stage I

调身

Tiáo Shēn · 5 min

应「行气深则蓄」· Aligning with "Breathe deeply to accumulate"

自然站立（或端坐），双脚与肩同宽，膝关节微松
Stand naturally (or sit upright), feet shoulder-width apart, knees slightly soft
脊柱垂直，百会领起，下颌微收，肩膀自然下沉
Spine vertical, crown of head lifted, chin slightly tucked, shoulders relaxed down
双手自然下垂或置于丹田（肚脐下三指），闭眼
Hands rest at sides or placed on the lower Dantian (three fingers below navel), eyes closed
全身由头至脚逐部位放松，感觉身体重量向下沉
Relax the body from head to toe, sensing the weight of the body sinking downward
此阶段不刻意运气，只做形体放松与站稳
No deliberate qi movement — simply relax the body and find stable ground

Stage II

调息

Tiáo Xī · 10 min

应「蓄则伸，伸则下，下则定」· Accumulate, expand, descend, settle

吸气（4拍）Inhale (4 counts)：鼻腔缓慢吸入，意念引导气沿任脉下行至丹田
Inhale slowly through the nose, guiding qi down the Ren channel to the Dantian
屏息（2–4拍）Retain (2–4 counts)：气息停住于丹田，感受腹部充盈饱满，此为「蓄」
Hold the breath at the Dantian; feel the abdomen full and rounded — this is "accumulation"
呼气（6–8拍）Exhale (6–8 counts)：缓慢呼出，气更向下沉定，此为「下则定」
Exhale slowly; qi sinks further and settles — this is "descent into stillness"
每次呼吸循环约12–16拍，每分钟4–5次，远慢于正常呼吸
Each breath cycle: 12–16 counts total, 4–5 cycles per minute — far slower than normal breathing
意念始终保持轻柔，不强迫，不憋气，有自然感即可
Keep the intention gentle throughout — no forcing, no straining, just natural ease

Stage III

行气

Xíng Qì · 10 min

应「固则萌，萌则长，长则退，退则天」· Sprout, grow, retreat, reach heaven

延续调息节奏，当丹田有温热或充实感时进入本阶
Continue the breathing rhythm; enter this stage when warmth or fullness is felt at the Dantian
升气 Rising：吸气时意念将丹田气沿脊柱（督脉）向上引导——腰→背→颈→百会
On inhale, guide qi up the spine (Du channel): lumbar → back → neck → crown (Baihui)
降气 Descending：呼气时意念将气从头顶沿面部、胸腹（任脉）缓缓降回丹田
On exhale, guide qi down the front (Ren channel): crown → face → chest → abdomen → Dantian
此为「小周天」一周，不强求感觉，以意领气，意到气到
This completes one Small Heavenly Cycle — don't force sensation; where intention goes, qi follows
若无感觉也无妨，轻意运转即可，每次7–9个循环
No sensation is fine — guide lightly, 7–9 cycles per session

Stage IV

收功

Shōu Gōng · 5 min

应「天几春在上，地几春在下」· Heaven's vitality above, Earth's vitality below

停止运气，呼吸恢复自然，意念归于丹田
Cease directing qi; let breathing return to natural rhythm; bring awareness back to the Dantian
双手叠放丹田，顺时针轻揉36圈，逆时针24圈
Place hands over Dantian, gently circle clockwise 36 times, then counter-clockwise 24 times
深吸一口气，缓慢呼出，同时感受全身气息下沉入地
Take one deep breath; exhale slowly, feeling the body's qi sink down into the earth
睁眼前先保持静立片刻，避免气散于外
Before opening the eyes, remain still for a moment to prevent qi from dispersing outward
收功后可轻拍四肢、搓手搓面，使气血回归表层
After closing, gently tap the limbs and rub the hands and face to bring qi-blood back to the surface