Greetings! I am Master Bai Yin. Throughout my 46 years of studying and teaching Qigong, I have come to deeply understand that Qigong not only strengthens the body but also opens the heart and brings harmony to mind and spirit.
You may wonder: What exactly is Qigong? What are its benefits?
Let me share my understanding and experience with you, and invite you to step through the gateway of Qigong with me—to explore its profound wonders and walk together on the path to health and longevity.
The Three Pillars of Qigong Practice
1. Regulating the Body (Tiao Shen)
A series of movements that stretch the tendons and open the meridians.
2. Regulating the Breath (Tiao Xi)
Breathing techniques that guide the circulation of energy (Qi) throughout the body.
3. Regulating the Mind (Tiao Xin)
Concentrating the spirit, calming thoughts, and unifying awareness.
These three are inseparable and interconnected. Regulating the body and breath forms the foundation, while regulating the mind represents the higher level of practice. Ancient practitioners called this "cultivating intention" and "cultivating spirit"—focusing the mind to guide and refine subtle energy.
The Four Stages of Qigong Mastery
1. Cultivating the Form (Lian Xing) — Learning and refining physical movements
This is the foundation stage, like planting a tree—establishing the roots of your internal practice.
2. Cultivating Qi (Lian Qi) — Guiding and circulating energy
Integrating movement with breath, allowing Qi to flow naturally with intent.
3. Cultivating Intention (Lian Yi) — Focusing the mind to grasp the essence
As Qi flows smoothly, you naturally enter the phase of cultivating intention, centering your mind in the lower dantian and perceiving the subtle mysteries of Qi.
4. Cultivating Spirit (Lian Shen) — Returning to simplicity, achieving longevity
From form to Qi, from Qi to intention—and finally to the highest realm of spirit, where one returns to natural harmony and original simplicity, achieving lasting vitality and timeless life.
The Foundation of Cultivation: Understanding the Dao
To truly master "intention cultivation," one must grasp its profound principles. With understanding comes greater efficiency and effectiveness. Here are three essential insights:
1.
Through Diligent Practice, Longevity is Within Reach
Taoist sage Ge Hong once said: "Through herbs one nourishes the body; through techniques one extends life. When internal ailments do not arise, and external harm cannot enter, one may live long without aging—this is not difficult if one follows the Way."
Simply put, if we remain committed to proper cultivation—balancing inner and outer health—we can avoid illness, rejuvenate, and even reverse the aging process. Isn't this exactly what we seek?
2.
Eliminate Distractions, Set Clear Intention
Ge Hong also taught: "To seek longevity and cultivate the Great Dao, one must rely on determination—not on wealth or status."
Many wish for longevity but are easily distracted and lack resolve. Our hearts and minds are often pulled by external things, enticed by sensory pleasures, leaving us no time to focus on cultivation. Setting a firm intention for diligent practice is the key.
We should "nourish the belly, not the eyes"—letting go of all distracting thoughts and attachments, maintaining inner peace and tranquility. Only then can we truly comprehend the principles of Qigong practice.
3.
Serious Practice Brings Real Results
Ge Hong taught: "No one has harvested grain without sowing; likewise, no one achieves longevity without diligent practice."
In other words, to harvest rice requires diligent farming; to achieve longevity requires diligent cultivation—there are absolutely no shortcuts. We must follow these core principles:
- Maintain firm resolve, unswayed by external distractions
- Practice diligently, balancing internal and external cultivation
- Persevere consistently—results will naturally manifest over time
The Three Core Techniques of Qigong
1. Focus on "One" (Shou Yi) — Centering the mind in the Dantian
The Dantian is divided into three key areas:
- 1) Upper Dantian — One to three inches behind the point between the eyebrows
- 2) Middle Dantian — At the heart center or heart area
- 3) Lower Dantian — Two and a half inches below the navel
Concentrating the mind at the dantian gathers and stabilizes Qi in one place, cultivating tranquil energy—this is a fundamental principle of internal training.
2. Embryonic Breathing (Tai Xi) — Learning internal breathing
Ge Hong wrote: "One who masters embryonic breathing no longer breathes through the mouth or nose, as if still in the womb—this is the sign of true attainment."
Embryonic breathing means breathing not through the nose but through the abdomen—an internal breathing method:
- First draw breath into the nose, hold the breath while counting silently from 1 to 120
- Breathe in more than out; inhale fully, exhale only a little
- Keep the breath silent and smooth—both inhalation and exhalation should be steady and gentle, with no audible sound
- Gradually increase breathing depth while maintaining the ability to count to 1,000—this achieves the effect of restoring youth and vitality
Important Note: This breathing technique is quite complex. It's best to seek proper guidance from a qualified teacher. Avoid practicing blindly, which could lead to negative effects.
3. Choose the Right Practice Time: The Vital Energy Period
Ge Hong said: "Practice during the time of vital energy, not during the time of declining energy."
All things in the world have their time of growth, and so does the human body. The ancients believed that from 11:00 p.m. to noon is when the body's yang energy is most vigorous—the "vital energy period"—making it an ideal time for practice. Conversely, from afternoon until the next midnight, yang energy gradually declines, making it the "declining energy period."
Therefore, Ge Hong advised: "Practice during the vital energy time, not during the declining energy time. During declining energy time, circulating Qi brings no benefit."
While this viewpoint comes from ancient wisdom, with the establishment of modern "biological clock" theory, people have gradually come to recognize the importance of this pattern. Traditional Chinese Medicine clinical practice has also found that acupuncture treatments administered around midday are indeed more effective than at other times. This shows that this theory has withstood the test of time.
Seize the Opportunity — Experience Qigong Firsthand
Qigong practice may seem simple, yet it contains profound wisdom for health and vitality. Beyond understanding the principles and using correct methods, one must maintain consistent practice. Through this explanation of Qigong knowledge, I hope everyone gains a deeper understanding of Qigong, recognizes its importance for health cultivation, and experiences its benefits through practice.
Want to know how Qigong can boost your health?
We warmly invite you to join our free Bai Yin Qigong trial class and personally experience the amazing power of Qigong. Take your first step on the path to lasting health and longevity!
