Several methods of entering meditation in Taoist cultivation (Pan Yanchuan)

Taoist cultivation places the greatest emphasis on the word “quiet”, which is present throughout the entire process. Cultivating one's foundation and refining oneself is about “quiet”, refining essence and transforming qi is about “quiet”, and refining qi and transforming into a god is about “quiet”. Taoism believes that the reason people cannot merge with the Tao is because they have a deluded mind, which arises and disappears with the passing of each day and night. Entering a state of quiet is the starting point of cultivation, and the aim is to refine the deluded mind and return it to the correct mind, so as to merge with the true nature of the Tao. The “True Scripture of Ascending to Heaven and Attaining the Dao” by Yuanshi Tianshen says: “Always remain calm and mindful, both ancient and modern.” In other words, the first step in cultivation is to focus on calmness. In cultivation, you must first calm your body, and if your body is calm, your mind will be calm too. Only when both body and mind are calm can you easily enter a state of calmness.

The state of cultivation and verification after entering a state of calmness. In the initial stages of meditation, you can achieve a state of enlightenment where your mind is always clear. When a thought arises, you can remove it with a wise mind, and you will feel that your entire body is just your mind. Only then can you be said to have entered a state of calmness. On the contrary, if thoughts arise one after the other after meditation and cannot be dispelled with the right mindfulness and wisdom, it is not considered to be entering a state of meditation. After entering a state of meditation, breathing becomes even, the body feels relaxed, and there is always sweet saliva in the mouth, which is a good effect. The duration after entering a state of meditation varies depending on the skill of each individual, but the initial meditation should last for an hour. If the duration is too short, it is difficult to achieve results.

In short, the first priority after entering meditation is to firmly control the mind and horse, and truly achieve tranquility. In addition, choosing a place with a quiet and elegant environment to practice qigong will also make it easier to enter meditation. Yu Yan said: “Entering the meditation room, there is no attachment to other things, only a fragrance, a lamp, a table and a couch. The place to sit is not too bright, as this will harm the soul; nor is it too dark, as this will harm the spirit. ... However, the meditation room is not limited to the mountains and forests, or in the ink, or in the Taoist village, but as long as it is comfortable, it is fine anywhere“ (”Zhouyi San Tong Qi Fa"). From the perspective of people's current living conditions, everyone's environment is different, so they cannot all pursue external conditions. As long as they are calm and clear-minded, they can meditate and cultivate their skills anywhere.

There are many ways to meditate in Taoist cultivation. Here are a few methods to help those who are in the same boat.

1. Meditate by focusing on the lower abdomen

The lower abdomen is divided into upper, middle and lower parts. The upper abdomen is between the eyebrows, the ancestral orifices; the middle abdomen is the yellow court; and the lower abdomen is the navel (Taoism also has a saying that the three inches below the navel is the lower abdomen). The method of guarding the lower abdomen to enter tranquility is a common method in Taoist cultivation. Since the Taoist cultivation methods differ, so do the methods of meditation. Some focus on the ancestral aperture, others on the yellow court, and others on the navel. Of these three methods, only the focus on the middle lower dantian has no disadvantages. Focusing on the upper and lower dantian each has its advantages and disadvantages. Guarding the upper dantian to enter meditation has the advantage of focusing the mind, but the disadvantage is that beginners cannot master it flexibly. Guarding the lower dantian has the advantage of returning breathing to its source and allowing true breath to come and go, but the disadvantage is that beginners cannot breathe naturally and are prone to feelings of discomfort such as chest tightness. Only guarding the central dantian is wonderful, as it brings peace of mind and calmness, and there is no danger of the upper or lower dantian.

The specific method of cultivating the central lower abdomen and entering meditation: In the past, Taoist practitioners would each prepare a cushion for meditation, but these are not easy to come by nowadays. Generally, you can meditate sitting on a bed or a chair. Moving around a bit before meditation is beneficial for unblocking the blood and Qi. When entering meditation, the legs naturally come together, with the left foot facing inwards and the right foot facing outwards. The hands naturally come together, and the body sits upright, concentrating inwardly and looking within. The eyes are slightly closed, leaving a ray of light, the tongue rests against the roof of the mouth, the teeth meet, the mind guards the yellow court, seemingly intentional, seemingly unintentional, and continuous. If distracting thoughts arise, I immediately silence them with spiritual light, raise the eyebrows, and focus firmly on meditation, and I can naturally end the false thoughts and enter the state of cultivation.

2. The method of entering meditation through silent chanting

In the past, some cultivators would chant some words or phrases that were conducive to meditation in order to clear their minds of distracting thoughts. This way, the idea of concentration and breathing become one. Silent chanting can help to focus a scattered consciousness, and it is often used as the main method. For example, after sitting in meditation, one can visualize the word “quiet” or “tranquility” in one's mind. The words to be visualized are determined by the cultivator, and should generally be within the range of nine characters. In addition, some people recite Taoist scriptures before entering meditation. Incense can be burned before reciting the Taoist scriptures to set the mood. It is best to recite silently while sitting in meditation. The number of times you recite is up to you, with the goal of entering meditation.

3. Silent circulation to enter meditation

Silent circulation means circulating qi. Face south, place both legs flat on the bed, rest your hands naturally on your knees, eyes slightly closed, and look directly at your toes. Breathe in and out using the reverse breathing method (i.e., draw in your stomach when inhaling and blow out when exhaling). Both inhaling and exhaling should be slow and long. First, imagine the qi rising from the soles of your feet to the perineum, to the coccyx and the spine, to the jade pillow, and then to the mud ball. From the mud ball, it passes through the bright hall to the yellow court and reaches the lower dan tian. After circulating the qi three times, gently retain the true breath and focus on the dantian to enter the state of cultivation.

The above methods of entering a meditative state are of some help to beginners. Cultivators can choose one method according to their own situation and reap the benefits of regular practice. However, long-time cultivators do not need to adhere to the above methods. One must realize one's nature and pass on one's life. A practitioner with a deeper level of Gongfu can enter meditation by silently guarding the mysterious orifices for a moment, concentrating their thoughts, and allowing the true breath to return to its source, and then they can enter meditation (here, they must be taught by a true master; there is the saying that no uninitiated person can be taught). Whether or not they can enter meditation and the length of time they can remain in meditation depends on each person's Gongfu. In addition, a practitioner with a high level of Gongfu uses the method of inaction when entering meditation, which means guarding nothing and going straight to the void spirit. Beginners in cultivation, because their skills are shallow, it is not easy to eradicate distracting thoughts. Therefore, choosing one of the above methods and practicing it for a long time will lead directly to the state of meditation and even the state of great meditation.