Combining the breath with qigong: the three-point method and cố căn

This is an advanced step, for those who are already firm in the foundations of the earlier articles. The Teacher states clearly that one needs to cultivate ethics and accumulate merit, and to have practised basic meditation for many years.

Preparation

Place both hands in front of the lower abdomen: the right hand underneath, the left on top, the two index fingers interlaced, and the tips of the two little fingers touching each other and lightly touching the area of the dantian.

How to do it

1. Breathe in, resting the mind gently on one point in the dantian.
2. Hold the breath, block the nose, then tighten the anal muscle (cố căn). Each time you hold the breath, do this from one to three times according to your strength.
3. Breathe out, resting the mind on the long vĩ quan (the last three vertebrae of the spine), keeping it only on the surface of the skin, not going deep.

Do not lead, pull or push the breath. Simply move the mind gently through three points: the dantian, cố căn and long vĩ quan.

Safety note

If you feel pressure in the head, stop at once. Beginners should not do this exercise on their own before they have a foundation.