气功探邃
Qìgōng Tàn Suì
Exploring the Profundities of Qigong,
a book by Pang Ming (庞明).
English translation follows Chinese text.
第八章 练功琐言
Chapter 8 Miscellaneous Notes on Practicing Qigong
气功锻炼主要是运用内向性镶炼方法，它不苗借助繁杂的界桩与严格的外在条件。
Google: Qigong exercise mainly utilizes inward-looking training methods, and does not rely on complicated boundary posts and strict external conditions.
DeepL: Qigong exercises mainly utilize inward-setting methods, and it does not make use of complicated boundary stakes and strict external conditions.
Baidu: Qigong exercise mainly uses introverted cultivation methods, which do not rely on complex boundary markers and strict external conditions.
在这个意义上讲，它是简单易行的。
In this sense, it is simple and easy.
但要想收到预期的效果，对内在条件的要求是相当严格的。
However, in order to achieve the expected results, the requirements for internal conditions are quite strict.
练好气功到底应注意哪些事情与具备哪些条件呢？
What should we pay attention to and what conditions should we meet in order to practice Qigong well?
第一节 法责精专
Section 1: Legal Responsibilities
气功俄炼主要是通过主动地运用意识，增强精神对形体的自控能力，增强人体生命活动的有序程度。
Qigong training mainly uses the active use of consciousness to enhance the mind’s ability to control the body and to increase the orderliness of human life activities.
因而，正确地选择、掌握并运用气功锻炼方法，是练好气功的前提。
Therefore, correctly selecting, mastering and applying Qigong training methods is a prerequisite for practicing Qigong well.
这里猫要强调的是对初练气功者来说，功法专一是非常重要的。
What Mao wants to emphasize here is that for beginners of Qigong, it is very important to focus on one method.
因为不同的功法，对调动人休气血流通的趋势、程度等均有不同。
This is because different exercises have different trends and degrees in stimulating the circulation of qi and blood in the human body.
所以要想很快达到身体内的进一步的有序，就不能朝秦蓦楚，更不能这山望着那山高。
Therefore, if you want to quickly achieve further order in your body, you can’t be too picky, and you can’t compare yourself to others.
古谓“切禁真言偶听”, 就是防止练功人在还未达到一定水平时，参杂练功。
In ancient times, it was said that “it is strictly forbidden to listen to the true words occasionally”, which is to prevent practitioners from mixing up their practice before they reach a certain level.
这不仅会延误练功期限，甚至会出弊病。当然这里所指，主要是指练功原则、而非某一具体功法。
This will not only delay the practice period, but may even lead to adverse effects. Of course, what is meant here is mainly the principles of practice, rather than a specific method.
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在练功原则一致的情况下，同时井用二三功法也是可以的。
Under the condition that the principles of practicing are consistent, it is possible to use two or three exercises at the same time.
不过，我个人认为，若为强缝自身，毅炼方法趁简单、越单一，体内有序化程度越高，成功也越快。
However, I personally believe that if the purpose is to strengthen oneself, the simpler and more single-minded the training method is, the higher the degree of order in the body will be, and the faster success will be achieved.
第二节 两种练法
Section 2 Two Methods of Practice
要想迅速取得练功的效果，必须刻苦练功。
If you want to quickly achieve the results of practicing exercises, you must practice hard.
然而，每个人都在社会中生活，必须工作、学习・一这就使练功时间受到限翻。
However, everyone lives in society and must work and study, which limits the time for practicing qigong.
如何在繁杂的条件下练好劝呢？我认为坚待定时练场与白常生活中随时练功相结合，是个好办法。
How to practice well under complicated conditions? I think it is a good idea to combine regular practice with practice at any time in daily life.
定时练功是每日都规定一定的时间，一心一意地练功。这是练功的基本的内容。
Regular practice means setting a certain time every day and practicing with single-minded concentration. This is the basic content of practicing.
如果没有专练，要想练出功夫来，是难以想象的。
It is hard to imagine being able to master Kung Fu without special training.
但是仅有专练，还不够，还必须使练功日常生活化。
But it is not enough to just practice, you must also make the practice a part of your daily life.
把练功的墓本要隶与工作、生括结合起来，使自己在日常生活中，处处事事皆可练功。
Combine the basic principles of practicing Qigong with your work and life, so that you can practice Qigong everywhere and in everything you do in your daily life.
譬如写字，读书之前，可以静坐数分钟后，再专心致志地工作，既提高工作效奉，也挤出了练功时简，又如上下班时，坐车或特自行车时，均可按练功的各部身形要求去作，随时随地按不何姿势俄练不同部位，细更是有效的。
For example, before writing or reading, you can sit quietly for a few minutes and then work attentively. This will not only improve your work efficiency, but also squeeze out time for practicing. Another example is when commuting to get off work, taking a car or riding a bicycle, you can practice according to the requirements of each part of the body. Practicing different parts of the body in any posture anytime and anywhere is more effective.
如弯谈洗脸时，可练松接松胯，端碗吃饭时，可练松肩空放与垂肘、惫肘・“一甚至上侧所解大小便时，也可练“提肛”，似尿非尿等调档动作。
For example, when you bend over to wash your face, you can practice loosening your joints and hips; when you hold a bowl to eat, you can practice loosening your shoulders and letting your elbows hang down, and practicing elbow extension. Even when you urinate or defecate, you can practice “lifting the anus” and other adjustment movements that are similar to urination but not urination.
只要能用心去休会，在日常生活、工作中，是有很多练功机会的。
As long as you can concentrate on it, you will have many opportunities to practice in your daily life and work.
如果从涵养道德的角度上去练气功，在日常生活中俄炼，又是唯一可行之路（参看第四章）。
If you practice Qigong from the perspective of cultivating morality, then practicing it in your daily life is the only feasible way (see Chapter 4).
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第三节 三种资稚
Section 3 Three Kinds of Resources
练气功好比是一次长途旅行，要想完满地达到目的地，必须有足够的资粮俪保证。
Practicing Qigong is like a long journey. In order to reach the destination successfully, you must have sufficient resources to guarantee it.
练好气功的资很就是信心、滋属、恳行。
The necessary qualities for practicing Qigong well are confidence, determination and sincerity.
一、塞定的信心是拣气功的韵提
1. The confidence of settling down is the rhythm of picking up qigong
坚定的信心可以转化成奋斗的决少,从而产生出强大的意志力蛋。
Firm confidence can be transformed into the determination to struggle, thus generating strong willpower.
这力量可以成为奔赴目标的动力与级力，可以提离裁胜困难的智慈与勇气，可以增强身心经受痛苦磨难的能力……所以从事任何艰巨的事业，没有坚定的信心是不可能成劝的。
This power can become the motivation and driving force to move towards the goal, can enhance the wisdom and courage to overcome difficulties, can enhance the body and mind’s ability to withstand pain and suffering… Therefore, it is impossible to succeed in any difficult undertaking without firm confidence.
气功的内向性运用意识的特性决定了信心在练气功中的特殊地位，所以古人强调： “信为道元功德母”，就是说，只有相信气功，才能收得练气功的效益‘对此，气功浮论是把一般人讥讽的“信U灵刀奉为圭泉的。
The inward-looking nature of Qigong’s use of consciousness determines the special status of faith in Qigong practice. Therefore, the ancients emphasized: “Faith is the mother of Tao Yuan merit”, that is, only by believing in Qigong can one reap the benefits of practicing Qigong. In this regard, Qigong theory regards the “faith” that is ridiculed by ordinary people as the guiding principle.
其道理已披露于第三章，这里不再烦贫。
The reason has been revealed in Chapter 3, so I won’t bother with it here.
这里所说的信，，是相信气功能使自己身心健康，祛徐疾病。
The belief mentioned here is the belief that Qi can make one healthy physically and mentally and eliminate diseases.
二是相信自己能够练好气功。这个信、粤信的深，要扎根于脑海中，不是半信半疑。
The second is to believe that you can practice Qigong well. This belief should be deep and rooted in your mind, not half-believing and half-doubting.
譬如有人说某种药有100%的疗效，只・要你丢掉气功，就可以为你进行治疗o这时，你是否还相信气功而坚持锻炼呢？
For example, if someone says that a certain medicine has 100% efficacy and can cure you as long as you give up Qigong, would you still believe in Qigong and persist in practicing it?
这是对信心的考验、如果你宾的相信气功、就应该回答言练气功也能治好我的病、吃药也能洽好我的病、既然浅已经选择了气功、就不再改弦更张、更何况练气功是着重调动自身的内在因素、从而金面提高健徒素质呢。
This is a test of confidence. If you truly believe in Qigong, you should answer that practicing Qigong can cure your illness, and taking medicine can also cure your illness. Since you have already chosen Qigong, you should not change your mind. What’s more, practicing Qigong focuses on mobilizing one’s own internal factors, thereby improving one’s physical quality.
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当然这并不是说，练功的人不要吃药。
Of course, this does not mean that people who practice qigong should not take medicine.
在实际上，我倒是积极地主张锻炼与服药相结合。
In fact, I am a strong advocate of combining exercise with medication.
不仅病人如此，就是练强壮人体功能的气功，也可服一些强壮性药物，古方“状元丹”，就是为练功人强壮身休而设，为何练功还要吃药呢？
Not only patients, but also those who practice qigong to strengthen the body’s functions can take some tonic medicines. The ancient recipe “Zhuangyuandan” is designed for practitioners to strengthen their bodies. Why do they need to take medicine when practicing qigong?
因为练功会冲开人体不同的层次，当冲开新的层次时，需要更多的能量。
Because practicing qigong will open up different levels of the human body, and when a new level is opened, more energy is needed.
服药有助于此。
Taking medication can help with this.
这与信心并不相矛盾，信心是思想认识问题，它是通过很多具体的事例的实践，以及理论的分析而形成的。
This does not contradict faith. Faith is a matter of thought and cognition, which is formed through the practice of many specific examples and theoretical analysis.
当这种信心建立起来后，再加上服药，效果就会更加显著。
When this confidence is built up, coupled with taking medication, the effect will be more significant.
如果对气功不相信，能否取得练功效果呢？我们认为，气功是一门科学而非迷信，只要能够严格按照功法的要求认真去做，就能收到效果。
If you don’t believe in qigong, can you still achieve the results? We believe that qigong is a science, not superstition. As long as you strictly follow the requirements of the exercises and practice them seriously, you will get the results.
前面所说的，通过气功锻炼的实践而树立牢固的信心，就指此而言。
What was mentioned earlier, building up firm confidence through the practice of Qigong, refers to this aspect.
What was mentioned earlier about building up firm confidence through the practice of Qigong exercises refers to this.
二、意愿（即自觉性）
2. Willingness (i.e. Consciousness)
意願[-愿] ¹yìyuàn {E} n. wish; desire; aspiration
练气功必须自觉自愿，不得有丝毫勉强，它是建立在那信”的基础上的，没有信，便谈不上愿。
Practicing Qigong must be done consciously and voluntarily, without any compulsion. It is based on “faith”. Without faith, there is no willingness.
为什么必须“愿” 卑？
Why must one be willing to be humble?
因为练功是一艰苦的磨练过程，尤其在治病阶段，当气通之时，很多潜伏的症状，都会显现。
Because practicing qigong is a difficult and arduous process, especially in the stage of curing an illness, when the qi flows, many latent symptoms will become apparent.
这必然增加一时的痛苦。
This will inevitably increase the temporary pain.
另外健康人在练气功探讨人体奥秘时，也会由于冲开人体的不同层次，而出现严重的―甚至难以忍受的痛苦。
In addition, when healthy people practice Qigong to explore the mysteries of the human body, they may experience severe – even unbearable – pain due to opening up different levels of the human body.
若没有甘心吃苦、以苦为乐的练功的意厄与高度的自觉，是不熊坚持到底的。
Without the willingness to endure hardships and take pleasure in them during practice and a high level of self-awareness, it is impossible to persevere to the end.
Without the willingness to endure hardships and take pleasure in practicing, and a high level of self-awareness, it is impossible to persevere to the end.
三、恳行，即实地去傲，进行艰苦的锻炼
3. Practice earnestly, that is, get rid of arrogance and carry out arduous training
气功之益于人体，主要是通过意识的锻炼，增强人体的有序化程度，增强精神对形体的驾驭能力。
Qigong benefits the human body mainly by training consciousness, enhancing the body’s degree of orderliness and strengthening the spirit’s ability to control the body.
只有刻苦锻炼、才黛达到这一目标。
Only through hard training can we achieve this goal.
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然而人体内的变化，又是逐渐完成民。
However, the changes in the human body are completed gradually.
因此锻拣又不可操之过急，古人告诚，练功要有坚心，但不买热心。
Therefore, you should not rush into training. The ancients advised that one should be determined in practicing, but not too enthusiastic.
既不要放松，又不要抓的太萦，所谓；“张而不弛，文武弗能也。
Don’t relax, but don’t hold on too much either, as the saying goes; “If you are tense but not relaxed, you can succeed in both civil and military affairs.
弛而不张，文武弗为也，一张一弛，文武之道也”、二另外，锻拣又要遵守“循序渐进，的原赌，切勿好高鹜远。
“If you don’t relax without tension, you can’t do both civil and military work. Alternating relaxation and tension is the way of civil and military work.” In addition, you must abide by the principle of “gradual progress in training” and never aim too high.
第四节 四个条件
Section 4 Four Conditions
要练好气功擂要一定的客观条件，简单地讲就是．
To practice Qigong well, certain objective conditions are required, to put it simply.
一、选择合适的功法
1. Choose the right exercise
不同的练功方法，引起的人体内部变化也不同，效益也不同。
Different methods of practicing qigong will cause different changes in the human body and have different benefits.
选择功法，主要是根据自己的需要。古语云：
The choice of exercise method is mainly based on one’s own needs.
有法无优劣，契机者妙。
There is no good or bad method, the one who seizes the opportunity is the best.
就是说，适合子自己盆要，就是好方法。
In other words, it is a good method to choose a pot that suits your needs.
如第一章所述，气功按其效能分为保健功、强壮功、生命功和智能功四类。
As mentioned in Chapter 1, Qigong can be divided into four categories according to its effectiveness: health-preserving qigong, strengthening qigong, life-enhancing qigong and intelligent qigong.
故若为防病治病，可选择保健功，若为富力张身，可选练强壮功多若为探索人的生命奥秘，则可练各种周天功；若以徽发、强化人的潜在智能为目标，则应于智能劝中寻求。
Therefore, if you want to prevent or cure diseases, you can choose health-preserving exercises; if you want to strengthen your body, you can choose strengthening exercises; if you want to explore the mysteries of human life, you can practice various Zhoutian exercises; if your goal is to develop and strengthen people’s potential intelligence, you should seek it in wisdom enlightenment.
当然，这四类功法是递进的，而不是互相排斥的。
Of course, these four types of exercises are progressive rather than mutually exclusive.
此如，练周夭功也可以防病治病，强壮体搜，但要想由此开发自身的潜在智能期比较困难。
For example, practicing Zhou Yao Gong can prevent and cure diseases and strengthen the body, but it is difficult to develop one’s potential intelligence through it.
另一方面，各类功法各有所偏重。
On the other hand, each type of exercise has its own emphasis.
对于某一特定目标来说，安效迟速不简。
For a specific goal, safety and effectiveness are not simple or fast.
例如，行功偏于治病，站功偏子壮力等等。
For example, walking exercises tend to cure diseases, standing exercises tend to strengthen the body, and so on.
总之，按需择法．这是初学气功者所应注意的婴则，
In short, choose the method according to your needs. This is the rule that beginners of Qigong should pay attention to.
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二、需要一定的经济杂件做为生活的保证。
2. Certain economic necessities are needed to ensure life.
但不姿贪姗这个问题，我们的社会主义制度作了保证，故无需赞述。
But as for the problem of not being greedy and lax, our socialist system has provided a guarantee, so there is no need to praise it.
三、志同道合的练功同伴
3. Like-minded fellow practitioners
练功最好是几个人一起练，因为人休存在某种场，几个人在一起共同练功，可以加强感应。
It is best to practice qigong with several people, because there is a certain field in the human body, and practicing qigong with several people can enhance the induction.
My Note: induction . . . ???
此外，还有利子互相勉励，切礴琢磨，收到更多的练功效果。
In addition, there is also the benefit of encouraging each other and thinking carefully to achieve greater results in practicing the exercises.
一般来说，治病期间，练功伴侣可以多些，在练功的提高阶段，则不宜太多，五人左右可也。
Generally speaking, during the period of treatment, you can have more practice partners. During the advanced stage of practice, it should not be too many, about five people will be enough.
四、合宜的练功地点
4. Suitable location for practicing qigong
仁练功地点，最好是有山有水，清洁、幽静、空气新鲜、冷暖宜人。
The best place to practice Ren Qigong is one with mountains and water, which is clean, quiet, with fresh air and a pleasant temperature.
My Note: Ren Qigong . . . ???
如果不具备这样的条件，只要环境相对地安静、空气新鲜即可．
If such conditions are not met, a relatively quiet environment and fresh air will suffice.
以上四点，如第二章所述，在建设社会主义物质文明与精神文明的今天，均已齐备，现在练气功确实是“千载难逢”之良机，所以我常讲“气功之道”一定会随着社会主义的昌盛而兴隆。
As mentioned in Chapter 2, the above four points are all available today when we are building socialist material and spiritual civilization. Practicing Qigong now is indeed a “once-in-a-lifetime” opportunity, so I often say that “the way of Qigong” will surely flourish with the prosperity of socialism.
第五节 生活四调
Section 5 Four Tones of Life
卜要练好气功，还要注意日常生活中的衣食住行的调理，咔生活因调。
In addition to practicing Qigong well, you must also pay attention to the regulation of food, clothing, housing and transportation in your daily life.
一、衣
First, clothing
衣着要凉暖适宜，宽敞合体，轻松柔软。
Clothes should be cool or warm, roomy, well-fitting, comfortable and soft.
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练功时将领扣解开，腰带放松。
When practicing, unbutton your collar and loosen your belt.
注意不耍穿被汗沽潘之衣裤。
Be careful not to wear clothes that are sweaty.
练功后会出汗．要用千毛巾擦拭，随后更换衣服。
You will sweat after practicing, so wipe it off with a towel and then change clothes.
二、食
2. Food
饮食是人从外界摄取营养的主要途径，在中医、气功的理论里，背养与五味―酸苦甘辛咸有连带关系。
Diet is the main way for people to absorb nutrition from the outside world. In the theories of traditional Chinese medicine and Qigong, back nourishment is related to the five flavors – sour, bitter, sweet, spicy and salty.
五味分别营养五脏，不可缺，也不可过剩，否则皆可致病。
The five flavors nourish the five internal organs respectively. They are indispensable and cannot be excessive, otherwise they can cause illness.
对于饮食的调配，古代养生治病均很重视，在周朝曾有“食医”，后来这门学间慢慢地失传了。
In ancient times, people attached great importance to the adjustment of diet in order to maintain health and treat diseases. In the Zhou Dynasty, there was “food medicine”, but this discipline was gradually lost.
现在这些知识，仅于《道藏》中有所保存。
Now this knowledge is only preserved in the Taoist Canon.
对此，周潜川在《食饵疗法及救治偏差手术》一书中有所介绍。然其食谱多属昂贵之品，不适于推广。
Zhou Qianchuan introduced this in his book Food Therapy and Surgery for Treating Deviations. However, most of his recipes are expensive and not suitable for promotion.
本文仅据内经选择饮食物的原则及有关食物对人体五脏的关系做一介绍，如下表：
This article only introduces the principles of choosing food and drink according to the Neijing and the relationship between food and the five internal organs of the human body, as shown in the following table:
五脏 肾 心 肝 肺 脾
五味 咸 苦 酸 辛 甘
五荚 羞 差 韭 葱 葵
五谷 大豆 麦 麻 稻 翟
五畜 豕 羊 鸡 大 牛
五果 栗 杏 李 挑 枣
总之，在选择食物时，要多样化，不可偏食。
In short, when choosing food, you should diversify and not be picky about food.
以上所述，只是简明原则，不可泥此。有病者东又当据病情不同，选择不同食物。
The above is just a brief principle and should not be followed rigidly. Patients with diseases should choose different foods according to their different conditions.
对于一般练功者，除注意食物的选择与恰当的调那外，又须注意，勿过饥、过饱、过食肥腻，勿食过凉、过热食物。
For ordinary practitioners, in addition to paying attention to the selection of food and proper seasoning, they must also pay attention to the box, not to be too hungry, too full, eat too much fatty food, and not eat too cold or too hot food.
另外，练功者不宜饮酒，因为酒体阴而用阳，其阴无益于滋阴，其阳无益于补气，其性漂捍，易扰心神。
For ordinary practitioners, in addition to paying attention to the selection of food and proper adjustment, they must also be careful not to be too hungry, too full, eat too much fatty food, and not eat too cold or too hot food.
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三、住
关于住的条件，不必强求，在现有的条件下，保持室内空气的清新，勿使室内过湿、过燥，夏勿过于贪凉，冬勿过贡典温，以适应“夏长”、 “冬藏，的自然之性。
四、行
3. Accommodation
这里指日常生活的一切行为。
This refers to all actions in daily life.
对于练功生活化以及对于行为的要求已述于前（本章及第四章），这里仅指出一些应引以为戒的事。
The requirements for integrating qigong practice into daily life and its behavior have been discussed previously (this chapter and Chapter 4). Here we will only point out some things that we should take as a warning.
第一，切勿存害人之心，勿起镇恨之念，w免引起自身气血之乖乱。
First, do not harbor any intention to harm others or harbor any hatred, so as to avoid causing disorder in your own Qi and blood.
第二，不可有贪婪财物之情，保持高尚的倩操，使自己的神明处于清灵之境。
Second, one must not be greedy for money and material things, but maintain noble conduct and keep one’s spirit in a clear and spiritual state.
第三，要节欲以固精保神，日精下泄可使元气随之走失。
Third, you should control your sexual desire to preserve your essence and protect your spirit. If your essence is lost during the day, your vital energy will be lost.
练功初期，精气充足，育性欲亢进现象，此时尤宜节制。
In the early stages of practicing qigong, when one’s essence and energy are abundant and one’s sexual desire is hyperactive, it is especially advisable to exercise moderation.
否则，精下泄，难上进。非徒无益，其害尤甚于常人。
Otherwise, the essence will leak down and it will be difficult to move up. Not only will it be useless, but the harm it causes is even worse than that of ordinary people.
病人初练功，宜禁性生活一百日至一年。
When patients first start practicing qigong, they should abstain from sexual intercourse for 100 days to one year.
即使练功有素，也决不可纵欲，道家提出“春一、秋二、夏三、冬藏”之说，符合生理规律。
Even if you have practiced martial arts well, you must never indulge in lust. The Taoist theory of “Spring one, Autumn two, Summer three, Winter storage” is in line with physiological laws.
难道没有听说过：“精足不思欲，气足不思食，神足不思睡”？
Haven’t you heard that: “When the essence is full, one does not think about desire; when the qi is full, one does not think about food; when the spirit is full, one does not think about sleep”?
就是说．练功到一定程度后，可得到较之“欲、食、睡”更高级的愉快，更舒适的享受。
That is to say, after practicing to a certain level, one can obtain a higher level of pleasure and a more comfortable enjoyment than “desire, food, and sleep”.
第六节 混元自然
Section 6 Hunyuan Nature
在练功中，一切都要自然，决不可勉强行之。
When practicing, everything should be natural and never forced.
一、身形自然
1. Natural body shape
为了迅速取得练功效果，应认真按练功的各部身形要求去傲，但这些要求又不是一下于就可做到的。
In order to quickly achieve the results of the exercises, one should carefully follow the requirements of each part of the body for the exercises. However, these requirements cannot be achieved at once.
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对此，思想上切不可着急，更不要弧行，只要意念中有各部放松的概念即可。
In this regard, you must not be anxious mentally, and don’t be preoccupied. Just have the concept of relaxing each part in your mind.
身形变化，顺其自然，在练功过程中，由于体内气挑的变化，形体有时会自动改变姿势或自发运动，这是人体内部的自然调节。
Let the body shape change naturally. During the practice, due to the changes in the internal Qi, the body will sometimes automatically change posture or move spontaneously. This is the natural regulation of the human body.
此时，切勿禁止其动，而应顺其自然。
At this time, do not forbid it to move, but let it move naturally.
二、幼作自然
2. Natural World for Young Children
2. Childhood Nature (B)
My Note: ????? — this doesn’t make sense
动功中请动作皆有一定要求，需遵循一定法度，其目的是为了调动内部气血的变化。
There are certain requirements for the movements in dynamic exercises and they must follow certain rules. The purpose is to mobilize the changes in internal qi and blood.
因此，练动功要明了动作要领与气脉变化，动作应随气脉的变化而自然运动，切勿生硬地去傲动作，只有不硬性地傲动作，才能使动作符合柔软、留活的要求。
Therefore, when practicing dynamic exercises, you must understand the key points of the movements and the changes in the Qi and meridians. The movements should move naturally with the changes in the Qi and meridians, and you should not force the movements. Only by not forcing the movements can the movements meet the requirements of softness and flexibility.
另外，动功有许多动作是模仿动物的，傲此类动作时，又需体会所模仿的动物的自然之性。
In addition, there are many movements in dynamic exercises that imitate animals. When performing such movements, one needs to understand the natural nature of the animals being imitated.
只有这样锻炼，才能收事半功倍的效果。
Only by exercising in this way can you achieve twice the result with half the effort.
三、愉态自然
3. Enjoy the natural environment
练功时要心身恬愉，神态自若，这些表情是：“诚于中、形于外”，不是娇揉造作。
When practicing, one should be calm in mind and body, and composed in demeanor. These expressions should be: “sincere within, expressed in outward appearance”, and not coquettish or artificial.
练功尤其不要有骄矜张扬之意，也不要有自卑不如人之念，一切纯任自然。
When practicing, you should not be arrogant or conceited, nor should you feel inferior to others. Just let everything take its natural course.
意注庄中，神随气动。
Focus your mind on the state of mind, and let your spirit follow the movement of your qi.
这样锻炼，可逐渐达到动功的“拳无拳，意无意，无意之中有真意”的境界。
By exercising in this way, one can gradually reach the realm of dynamic exercises where “there is no fist, there is no intention, and there is true intention in the unintentional.”
达到静功的“神守一如”之境界。
To reach the state of “mind keeping oneness” in meditation.
四、效果自然
4. Natural effect
练功切忌迫求效果。效果之生，唯赖乎功夫。
When practicing, you should never rush for results. Results only come from hard work.
俗话说“功到自然成”。
As the saying goes, “Success will come naturally if you work hard enough.”
若预期效果早至，则易烦蹂而情神不专一，必定影响练功效果。
If the expected effect comes too early, one will easily become annoyed and lose focus, which will definitely affect the effect of practicing.
对于练功者来说，要有坚心；不哭热心，只注意实地练功，不要计较练功效果。
For practitioners, they must have a firm mind, not be overly enthusiastic, just focus on practicing, and don’t worry about the results of the practice.
也就是“只计耕耘，不计收获”。如此练功，效果姗自然而至。
In other words, “only work hard, not harvest.” If you practice in this way, the effect will come naturally.
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另外，练功后、体内发生的反应、无论是内在气脉的、还是外在形体的、都是人体自发祝能。
In addition, after practicing qigong, the reactions that occur in the body, whether it is the internal qi and meridians or the external body, are all spontaneous energy of the human body.
对此、既不要预期其至、也不要阻其至、其至后、更不要主动地盲目地导引、面应顺其自然。
In this regard, don’t anticipate it, nor try to stop it. After it happens, don’t actively and blindly guide it; just let it take its natural course.
这样姻周身易于贯通。
This way, the whole body can be easily connected.
五、松静自然
5. Relaxation, tranquility and naturalness
松指形体状态的放松〔详见第六章）．静指意念活动的宁静（详见第十一章）、松静是练气功的根本要求。
Relaxation refers to the relaxation of the body (see Chapter 6 for details). Tranquility refers to the tranquility of the mind (see Chapter 11 for details). Relaxation and tranquility are the fundamental requirements for practicing Qigong.
欲达松静之境、又需顺应自然、切勿生硬去傲。
To achieve a relaxed and tranquil state, one needs to follow nature and not be abrupt or arrogant.
六、神愈自然
6. Spiritual healing is natural
练功到一定程度、由于身休内在气脉的变化、可引起很多异常感触、粗略可分为八种。
When one practices qigong to a certain degree, changes in the body’s internal energy and meridians may cause many abnormal sensations, which can be roughly divided into eight types.
大小：有人在练功时、感觉到身体全部或某一部分长大或编小。
Size: Some people may feel that the whole body or a part of the body is growing or shrinking when practicing qigong.
按照中医气功理论真气冲动阳跷脉则觉身体高大、冲动困跷脉则觉身体缩小。
According to the theory of Qigong in traditional Chinese medicine, when the true Qi stimulates the Yang Qiao Meridian, the body will feel taller, and when it stimulates the Kun Qiao Meridian, the body will feel smaller.
轻重：有人在练功时感觉径飘欲飞、有的则感到沉重欲坠。
Lightness and heaviness: Some people feel as if they are floating in the air while practicing, while others feel as if they are heavy and falling.
这种感觉可以随呼吸面改变、即吸轻呼重。
This feeling can change with breathing, that is, inhaling is light and exhaling is heavy.
也可一种感觉（或轻或重）持续到收功。
Or one feeling (light or heavy) can continue until the end of the exercise.
一般真气汇集于督脉时则上升而轻、此轻是轻皮、恬静而不浮、真气汇集于任脉则下降而重、此重是沉重、浑厚而不海。
Generally, when the true Qi gathers in the Du meridian, it rises and is light. This lightness is lightness of the skin, tranquility and not floating. When the true Qi gathers in the Ren meridian, it descends and is heavy. This heaviness is heaviness, richness and not oceanic.
凉热：有在身休某部如丹田、背部出现者、也有遴及周身甚至周流不休者、大抵练功初期热感较多、到一定阶段才出现凉感。
Cool and heat: Some may appear in certain parts of the body, such as Dantian and the back, while others may spread to the entire body or even circulate continuously. Generally, there is more heat sensation in the initial stage of practicing, and the cool sensation appears at a certain stage.
热感是意气相合、真气充足、心阳得以布敷之果、凉感是气纳阴中、肾水充足、真阴沛泽所致。
The feeling of heat is the result of the harmony of mind and Qi, sufficient true Qi, and the spread of heart Yang; the feeling of coolness is caused by the absorption of Qi into Yin, sufficient kidney water, and abundant true Yin.
故热乃沮点而不燥、凉系清爽而不寒。
Therefore, heat is depressing but not dry, and coolness is refreshing but not cold.
麻痒：痒是真气达于皮表而未通、麻是真气行于毛脉而不杨。
Numbness and itching: Itching is when the Qi reaches the skin but does not flow. Numbness is when the Qi flows through the hair and veins but does not flow.
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故于痒雇时、切勿搔抓。
Therefore, when you feel itchy, do not scratch.
否则真气又回归入内、影响；其通达．
Otherwise the true Qi will return inside and affect its communication.
以上“八触”要正确认识它、认真对待它、不要像谁失淆。
We must correctly understand the above “eight touches”, take them seriously, and don’t be confused like anyone.
而是要在神意中保持自然、任其来去、不理不睬。
Instead, we should remain natural in God’s will, let things come and go, and ignore them.
即是寐痒的实在难忍影响入静时、也只能轻轻抚摸之、切忌旗康奋廷些反应都是练功过程中某一阶段的反应、继续练功很快a会过去。
Even if the itch during sleep is unbearable and affects your ability to calm down, you can only touch it gently and avoid being too excited. These reactions are just reactions at a certain stage in the practice and will pass quickly if you continue practicing.
My Note: Itch . . .
除此之外、练功中还有调息、意守等项内容、也要遵循自然之原则、否则、调息违反自然则易气憋、意守违拗自然贬易化火…….唯于自然中求功夫、才能达到中和之性，进而与自然混为…..体，达到练功陈高级境界。
In addition, there are other contents such as regulating breathing and focusing the mind in the practice, and they must also follow the principles of nature. Otherwise, if regulating breathing goes against nature, it is easy to hold back the breath, and if focusing the mind goes against nature, it is easy to turn into fire……. Only by seeking skills in nature can you achieve a neutral nature, and then blend with nature… and reach a high level of practice.
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