道玄功实修心录
一位掌管数十亿美金的家族办公室女CEO的150天身心觉醒手记 Dao Stillness Somatic Awakening Memoir
A Multi-Billion Family Office Principal’s 150-Day Awakening Journey

早晨谨记老师说的身心自然内守、虚灵顶劲，颈椎百会和两个肩膀形成一个十字通道，第一阶段出汗，后来有想睡的感觉，第二阶段冷热交替，咳嗽流泪，肩胛骨轻微的胀疼消失，两手气感强劳宫穴轻微发热，右手小拇指发热，第三阶段可能是手和手腕的姿势有变化，总感觉食指和中指有股力量往上吊着扬起的感觉。下午练习第一阶段五六个呼吸开始口水增多，有打嗝现象，第二阶段打哈欠流眼泪也有打嗝现象，两手劳宫穴感觉微微热，第三阶段肩膀手臂有发胀的感觉身体不如第二阶段热，有时还有凉的感觉

This morning, I kept Master’s guidance firmly in mind: gently internalizing body and mind, maintaining a suspended crown and aligned neck, allowing the cervical spine, Baihui (crown), and both shoulders to form a cross-shaped channel. Phase 1: light perspiration broke out, followed by a drowsy sensation. Phase 2: alternating sensations of cold and heat emerged, accompanied by coughing and tears. The slight distending ache in my shoulder blades dissipated; strong qi sensation filled both hands, with Laogong (palms) growing faintly warm, and my right little finger radiating heat. Phase 3: perhaps due to a slight shift in the posture of my hands and wrists, I consistently felt an upward pulling force suspending and lifting my index and middle fingers. During afternoon practice, Phase 1: after five or six breaths, saliva increased with diaphragmatic air release (burping). Phase 2: yawning, tears, and further burping occurred, while both Laogong (palms) felt gently warm. Phase 3: my shoulders and arms felt distended and full; my body was not as warm as in Phase 2, occasionally carrying a cool sensation.

今天练功手的气感明显，第二阶段咳嗽打哈欠流泪劳宫穴感觉发热，第三阶段鼻子发凉发酸想打喷嚏又止住了，流泪有股想哭的感觉，慢慢的又回去了，下肢有凉的感觉，老师的能量好强大，这两天阴天，平时要是遇到阴天时心里总是不舒服，跟着老师练功这几天心情好，总有一种宁静充盈的美好体悟，一点也不受天气的影响。心里时时出现感恩之心。感恩自己生在这么好的国家，感恩自己生在了好时代，又遇到这么好的老师，练功的同时又能提升自己的心灵。

During practice today, the qi sensation in my hands was distinct. Phase 2: coughing, yawning, and tears occurred, while Laogong (palms) radiated warmth. Phase 3: my nose felt cold and sour with an urge to sneeze that subsided; tears welled up with an impulse to weep, which then gradually settled back. A cool sensation lingered in my lower limbs. Master’s energy is immensely powerful. The past two days have been overcast; ordinarily, overcast weather leaves me feeling heavy and unsettled. Yet over these few days of practicing with Master, my mood has remained buoyant, imbued with a tranquil, fulfilling serenity completely unaffected by the weather. A continuous sense of gratitude arises within me—grateful to be born in such a great country, in such an auspicious era, and blessed to encounter such an extraordinary Master, elevating my spirit alongside my physical practice.

今天听老师的教导用意不用力的感觉气感到达百会明显，心里也比原来平静，鼻子发酸流泪的现象，不知什么原因有两次老师一打嗝，我就咳嗽。练完后又想睡的感觉，听老师的躺下休息，没有睡觉只是眼泪止不住流了一会。试着学了一次老师教的三字根本咒，一睁眼感觉太神奇了，眼睛好亮啊！下午练习第二阶段身体发热，大腿也开始出汗了，第三阶段小腹发热。三字根本咒感觉方法找不好。

Following Master’s teaching today to employ intent rather than muscular force, I felt the qi sensation clearly reach Baihui (crown). My mind felt far calmer than before, accompanied by a sour sensation in my nose and flowing tears. Curiously, on two occasions, the moment Master burped, I began coughing. After finishing, drowsiness returned; heeding Master's advice, I lay down to rest. Without falling asleep, tears simply flowed unstoppably for a while. I attempted chanting the Three-Syllable Root Mantra taught by Master; upon opening my eyes, the clarity was wondrous—my vision was remarkably luminous! In the afternoon session, Phase 2: my body warmed up and perspiration broke out on my thighs. Phase 3: my lower abdomen warmed deeply. I still feel I haven't fully mastered the vocal method for the Three-Syllable Root Mantra.

第一段刚开始练到第三四个呼吸时已经感觉两手有了气感，意念在劳宫穴有一吸一顶的感觉，流泪眼睛明亮。第二阶段气感更加强烈，右手腕感觉胀疼，过会就消失了，头脚都有出汗，练完功后，脚底的袜子都已湿透了，就像小时候一样，原来的脚垫变得柔软几乎摸不出来了。下午练习感觉两手发胀有跳动感，脸的左侧也跳了两下，期间排气打嗝，两脚脚腕处像是有股凉水流过的感觉。下午练习呼吸时感觉两手的开合度大，往两侧拉的长，请问老师是不是我用力了？

Phase 1: by the third or fourth breath, a clear qi sensation arose in both hands. Placing awareness on Laogong (palms), I felt a subtle rhythm of suction and outward pressure; tears flowed and my eyes became luminous. Phase 2: the energetic flow intensified; my right wrist ached with distension, which soon dissolved. Perspiration broke out across my head and feet. After practice, my socks were completely soaked through, reminiscent of childhood; the hardened calluses on the soles of my feet had softened so much they were barely palpable. During afternoon practice, both hands felt distended with pulsing vibrations, and the left side of my face twitched twice. Throughout the session, internal gas release and burping occurred, while my ankles felt as though cool water were trickling over them. During afternoon breathing, the opening and closing of my hands felt expansive, stretching wide to both sides—Master, might I be exerting too much muscular effort?

今天好奇怪的感觉，早晨练时站好双手一抱周身肉体感仿佛虚化，唯觉一身骨节架构虚灵耸立，中空无碍。练完三字根本咒后感觉眼睛明亮，气长了。第二段手臂的内侧有些发热，腹部也有微热感。下午练习明显的感觉就是手臂，腹部和后背发热上半身出汗，打嗝流泪排气的现象都有。今天老师着重讲修心的重要性，还有一些只可领悟不可言传的道理。使我明白了人生的道路上必须要身心双修才能更好的提升自己。感恩老师的教导！

A remarkable sensation today: standing in posture this morning and embracing the hands, the physical density of my entire body seemed to dissolve into translucence. I felt only the skeletal framework standing tall, suspended and ethereal, hollow and unobstructed within. After chanting the Three-Syllable Root Mantra, my eyes felt luminous and my breath lengthened. Phase 2: the inner sides of my arms warmed, and a gentle heat touched my abdomen. In the afternoon session, the most prominent sensation was pervasive warmth through my arms, abdomen, and back, with perspiration across my upper body, alongside burping, tears, and internal gas release. Today Master emphasized the primacy of cultivating the mind and shared truths that can only be intuited rather than spoken. It clarified for me that on life’s journey, one must cultivate body and mind simultaneously to achieve genuine elevation. Deep gratitude to Master for his teachings!

今天在老师带练之前练了一遍三字咒，身体马上就热了，今年冬天暖气烧的温度低总是冷津津的，现在浑身暖暖的，神奇的力量感恩宇宙万物的伟大好幸福啊！跟练第一段时肚子咕咕叫，慢慢的呼吸变长，身体意识都进入到了一种平静状态，第二阶段头开始出微汗，手掌也有些粘粘的，鼻子发酸打了一个大喷嚏，腿有些凉意。练功完后静静地回想前天中午吃饭早，阳光也好，就这暖阳想练功，来到阳台随便浇浇花，忘记里面有发酵的化肥，臭臭的，这怎么练啊！转了一圈还是想练，就在离花远点的一角开练，还好闻不到什么臭气，过了一会居然闻到了一股香的味道，再闻没了，家里花没有开，谁家烧香呢？回想老师开示时提过有人能闻到香味，我是不是也闻到了，心底升起一种难以言表的法喜与欣慰。大自然的奥妙无穷无尽，练功之后我深深的体悟到了，大家跟着老师好好修持吧，身心安康，心境澄澈有些东西是金钱买不到的啊！

Chanted the Three-Syllable Root Mantra before Master's guided session today, and my body warmed immediately. The indoor heating has been low this winter, leaving me chronically chilled, but now warmth permeates my entire body. Such wondrous vitality—deep gratitude for the grandeur of the cosmos, feeling profoundly blessed! During Phase 1 of guided practice, visceral peristalsis (intestinal rumbling) began; breath gradually deepened and lengthened, and both body and consciousness settled into profound stillness. Phase 2: light perspiration surfaced on my head, palms felt slightly clammy, my nose turned sour, and I sneezed forcefully, with a touch of coolness in my legs. Afterward, I reflected quietly: two days ago at noon, bathed in pleasant sunshine after an early lunch, I wanted to practice on the balcony. While watering the plants, I forgot about the fermented fertilizer, which smelled foul. Wondering how I could practice there, I paced around and still resolved to continue, moving to a distant corner. Luckily the odor was undetectable. After a moment, I surprisingly detected a delicate fragrance; inhaling again, it vanished. No flowers were blooming at home, nor was any neighbor burning incense. Recalling Master’s discourse mentioning that practitioners sometimes smell subtle fragrances, I wondered if I had experienced this. An indescribable spiritual joy and serene fulfillment welled from deep within. Nature's mysteries are truly boundless, as internal practice has revealed to me. Let us all dedicate ourselves to practicing under Master's guidance; physical wellbeing and mental clarity are treasures that wealth can never purchase!

好快呀，百日筑基第一阶段都过半了，有老师的陪伴内心总沉浸在充实与安宁之中，今天老师讲了用劲和圆胯，第一段练习感觉脚腕有些微颤，气好像在腹部和大腿两侧，有股凉意从大腿内侧流下，意念在劳宫和胯部来回转，总是有些定不下来，微微出汗。第二段感觉脚站的稳了身体协调了，劳宫穴和胯部感觉同时在一呼一吸。气长了，左手还发出了一点响声，呼出气完后有时感觉到不呼也不吸一动不动的，停顿在那里一会，还是用力了吗？就是呼吸停住了的感觉，不知是什么原因？下午练功前先是练了三字根本咒，感觉心口暖乎乎的，练功期间也感觉到心口暖暖的，脚有汗，双手有跳动感，期间口水增多，还打了一个嗝，胸前气感强。

How time flies—half of the first phase of the Hundred-Day Foundation is already behind us. With Master’s steadfast presence, my heart is continually immersed in fulfillment and peace. Today Master elucidated internal force and rounding the crotch. Phase 1: my ankles trembled faintly; qi seemed concentrated in my abdomen and the sides of my thighs, with a cool stream flowing down my inner thighs. My awareness alternated between Laogong (palms) and the hips, feeling somewhat unsettled, with slight perspiration. Phase 2: my footing felt anchored and my body coordinated; Laogong (palms) and the pelvis seemed to breathe in synchrony. Breath lengthened, and a subtle click resonated from my left hand. After exhaling, breath occasionally paused in natural stillness, unmoving for a brief interval—was I inadvertently applying force? It felt like breath suspension; I am unsure of the cause. Prior to the afternoon session, I recited the Three-Syllable Root Mantra; my chest felt pleasantly warm, a warmth that sustained throughout practice. Perspiration appeared on my feet, palms pulsed, saliva increased, a burp cleared, and the qi sensation across my chest was potent.

昨天身体状态有些波动停了一天，今天早起身体还是有些反复，感觉头有些沉，胸口偶尔感觉不舒服，跟着老师练习了一段，感觉手微胀，呼吸不敢太深，有气在胸口处，打了一个嗝，过会又上来一口气走到嗓子处又回去了，没有打出来。期间微微流泪，没有出汗。第二段跟练四五个呼吸胸口处感觉不舒服，就像堵在胸口处，腿有些发软，估计身体又有些发紧了，就停止了跟练，然后和老师交流一会，还是自己的根基没有打好，今天老师的教诲很多，使我受益不少，对于我来说老师说的松和静是再合适不过了，因为有时身体状态突然波动发紧的时候，这时保持住一个平和的心态和一个平静的心，使自己放松下来很重要。踏踏实实练功找到适合自己的慢慢来。早上练完功后静养下，感觉身体慢慢平复下来，赶快配合日常调理安歇休养

Yesterday, due to physical fluctuations, I paused practice for a day. Waking up this morning, symptoms still lingered—my head felt heavy and chest occasionally uneasy. Joining Master for Phase 1, my hands felt slightly distended; I hesitated to breathe too deeply as an air pocket lodged in my chest. I burped once; shortly after, another pocket of air ascended to the throat but slipped back down unreleased. Tears welled slightly throughout, with no sweat. During Phase 2, four or five breaths in, my chest tightened as though blocked, and my legs felt somewhat weak. Realizing my body had tightened again, I stopped the session and consulted Master. Ultimately, my foundation is still tender. Master’s extensive guidance today was profoundly illuminating: his teachings on relaxation (song) and stillness (jing) could not be more pertinent. When the body suddenly experiences tension and turbulence, maintaining an equanimous mind and a tranquil heart to let oneself soften is paramount. I must practice grounded in patience, finding my own natural rhythm. Resting quietly after morning practice, my system gradually regained its equilibrium, and I promptly settled in to rest alongside my daily restorative care.

今天第一次坐着练习，老师说先用保持自然深长呼吸用八成力，试着练习几个呼吸后吸气慢慢变深手有气感，心里变得平静，口水增多，第二阶段头部微微出汗期间有打嗝的感觉到嗓子处又回去了，眼睛微微湿润。练完功后焦虑不舒服感觉明显不见了，接着练了几式易筋经感觉胸口不太舒服就没有接着练，下午练了两遍三字根本咒浑身暖暖的。晚上回来的晚了七点多练功，感觉气舒畅深长了，口水增多，打了两个嗝，右手小拇指一股热流，第二段感觉后腰处热了一下，坐着练习十指抓地感觉右脚不够放松，脚腕有些绷着，还得注意。休息片刻测量身体指标，非常平稳正常。

Practiced seated for the first time today. Master advised maintaining a natural, deep breath at eighty percent effort. After several breaths, inhalation deepened progressively, qi sensation awakened in my hands, inner calm settled in, and saliva increased. Phase 2: light perspiration formed on my head; an urge to burp rose to the throat before receding, while my eyes grew gently moist. Upon concluding, my previous anxiety and discomfort had completely vanished. I followed with a few movements of the Muscle-Tendon Changing Classic (Yijinjing), but ceased when mild chest tightness returned. In the afternoon, chanting the Three-Syllable Root Mantra twice wrapped my whole body in warmth. Returning late in the evening, I practiced around seven o'clock; the energetic flow felt smooth and deep, saliva flowed, and I burped twice. A warm current coursed through my right little finger. In Phase 2, warmth flared across my lower back; practicing seated with toes gripping the ground, I noticed my right foot lacked ease, with the ankle slightly tense—a habit requiring mindfulness. After resting briefly, I measured my health metrics; they were exceptionally steady and normal.

跟练第一段感觉呼吸顺畅，眼睛微微湿润，手有气感，第二阶段唾液产生，气感强手心发胀，身体暖暖的，有打嗝现象，第三阶段收功后打嗝。今天受教于老师很多，感恩老师的开导使我豁然开朗很多，老师经常说的“宝剑锋从磨砺出，梅花香自苦寒来”怎么就忘了呢？人生当中遇到的各种事情困难不正是来提升自己来的吗？晚上练习第一阶段三四个呼吸口水开始增多，然后连续打了三个嗝，眼睛也微微湿润了。第二阶段手指胀疼了一下，两个肩膀好像有凉风冒出来，右手小拇指开始发热，浑身暖暖的要出汗的感觉，一直到大腿，小腹也热了，手臂内上侧也感觉热，呼吸也变得深长，有打嗝排气的现象，然后出现不呼不吸了一段时间，反复发生两次，感觉到自己没有憋气，深呼吸一下有意的打断了这感觉，两三个呼吸又开始停顿了，然后有些像不倒翁一样的晃动，左侧摇摆的幅度比右侧大，好长时间，心想总不能老不呼吸吧，自己特意的吸气，感觉短吸不深，还是摇摆，这是怎么回事？一边摇摆着想那里的问题，可能是身体自动调整，那就让它调整好了，就这么摇着可是停不下来，总是摇，估计得有十多分钟吧就是停不下来，还是自己刻意的收功吧收功完后坐在那里感觉还有些晃晃的，不知自己身体那里出了问题。第三段练习没敢在练

Phase 1 of guided practice brought smooth breathing, lightly moist eyes, and qi sensation in my hands. Phase 2: saliva flowed abundantly, energetic flow intensified with distending fullness in the palms, comforting bodily warmth, and burping. Phase 3: burping continued after closing the practice. I received so much wisdom from Master today; his guidance brought immense clarity and relief. How could I have forgotten his frequent reminder: 'The sword's edge is sharpened through grinding; plum blossoms owe their fragrance to the bitter cold'? Are not the trials and tribulations of life the very crucibles designed to elevate our spirit? In evening practice, Phase 1: after three or four breaths, saliva increased, followed by three consecutive burps and moist eyes. Phase 2: my fingers experienced a momentary distending ache, cold air seemed to release from both shoulders, my right little finger warmed up, and a pervasive warmth—almost sweating—spread down to my thighs, warming my lower abdomen and inner upper arms. Breathing deepened, accompanied by burping and internal gas release. Then, breath naturally paused in stillness for an extended period, occurring twice. Aware that I was not holding my breath, I took a deliberate deep breath to interrupt the pause. Two or three breaths later, suspension resumed, and my body began swaying like a roly-poly tumbler toy, with a wider arc on the left side than the right. This persisted for a long time; thinking I could not remain without breathing indefinitely, I made a conscious effort to inhale, yet the breath felt shallow, while swaying continued. What was happening? Swaying, I pondered where the issue lay—perhaps the body was self-adjusting, so I let it be. Yet the swaying would not stop; after perhaps ten minutes of continuous rocking, I deliberately closed the practice. Sitting there afterward, a residual swaying sensation lingered. Unsure what physical imbalance this indicated, I refrained from attempting Phase 3.

感恩老师练功之前的心灵开导，领悟老师所说老子道德经的“为学日益，为道日损”的道理，还有“清者浊之源”，自己身上的灰尘太重了。再有为老师的菩提之心，为警世人不惜牺牲自己的多年功力所感动，这是多么大的慈悲心啊！来人间一趟，虽然自己向尘埃一样渺小，但做好自己，维护好自己的家庭和亲人，力所能及帮助别人也是向这个世界做出了贡献。努力改变自己，让自已变成一道光才能去影响别人。跟练第一段感觉口水增多，眼睛微微湿润，感觉大腿有凉气，第二段鼻子微微发酸，有气在喉咙处但是出不来，手的气感强烈，身体发热。听老师的傍晚没有练功。

Profound gratitude to Master for the spiritual discourse prior to practice, illuminating Laozi’s wisdom in the Daodejing: 'In the pursuit of learning, every day something is acquired; in the pursuit of the Dao, every day something is dropped,' as well as 'The clear is the source of the turbid.' The dust accumulated on my own being has indeed been heavy. Furthermore, I was deeply moved by Master’s Bodhi heart—sacrificing years of his own vital cultivation to awaken worldly souls. What boundless compassion! In this fleeting earthly existence, though we are small as specks of dust, refining oneself, safeguarding one’s family and loved ones, and helping others to the best of one’s ability is already a sacred contribution to the world. Only by transforming oneself into a source of light can one illuminate others. During guided practice, Phase 1: saliva increased, eyes grew moist, and deep chill released from my thighs. Phase 2: a faint sourness in my nose, an air blockage trapped at the throat, powerful qi sensation in my hands, and whole-body heat. Following Master’s advice, I rested in the evening and skipped practice.

聆听老师教诲，第一阶段第二个呼吸完后打嗝了，然后发热要出汗的感觉，眼泪微微流出，慢慢的肚脐上部感觉发热，有气顶到喉咙处出不来，自己刻意伸展了一下把嗝打了出来。第二阶段平静，眼前总有一个画面出现眼前，呼吸声越来越小，最后听不到了，感觉自己就是在睡觉的样子，呼吸微弱连声音都没有。第三阶段也是很快进入平静要睡的感觉听不到呼吸的声音，身体轻飘的像个球在飘动，左腹部有股气在呼吸时咕咕叫。今天老师指导才感觉到自己平时过于关注呼吸的深浅了，还是没有领悟到老师所讲的“若有若无，连绵不断”的感觉。

Listening to Master’s teachings. Phase 1: after the second breath, a burp released, followed by a warm, near-perspiring sensation and gentle tears. Gradually, the area above my navel grew warm; an air blockage pressed up toward the throat unable to clear, so I deliberately stretched my torso to release the burp. Phase 2: profound stillness settled in; an image kept presenting itself before my mind's eye. The sound of breathing grew fainter until completely inaudible, resembling deep slumber—breathing was weightless and utterly silent. Phase 3: rapidly entered peaceful, slumber-like stillness with silent respiration. My body felt buoyant, drifting weightlessly like a floating sphere, while internal air in my left abdomen produced soft visceral peristalsis (rumbling) with each breath. Today Master’s guidance revealed that I have been overly fixated on the depth of my breathing, yet to fully embody his teaching of breath being 'subtle as gossamer silk, continuous and unbroken.'

跟练第一段眼睛微微流泪，感觉嗓子总有气顶着，气不多也打不出来嗝，呼吸平静微弱，最后感觉两脚轻轻的像是离开地面一样。第二阶段老师告诉我怎么把嗝打出来的方法，可能是气量不多，没有做到位的原因还是没有打出来，索性就不去管它了。意念集中在劳宫穴，气感变强，身体发热右手心发热有扎痛感跳了两下，感觉上臂有凉气，呼吸微弱平静仿佛睡觉的感觉，也许是过于放松，头部感觉有些前倾，感紧把百会领起来。感恩老师的因材施教和每天的鼓励。

Guided practice, Phase 1: eyes gently watered, and I felt air pressing against my throat, though insufficient in volume to release as a burp. Respiration became serene and faint; toward the end, my feet felt so light as though hovering off the ground. Phase 2: Master instructed me on techniques to release the trapped burp, but perhaps because the gas volume was small or my alignment imperfect, it remained unreleased, so I let go of concern. Anchoring awareness at Laogong (palms), the qi sensation intensified, body warmed, and my right palm radiated heat with two sharp pulsing twinges. Cool air expelled from my upper arms. Breathing was faint and serene, resembling light sleep. Perhaps being overly relaxed, my head drifted slightly forward; I promptly suspended Baihui (crown) to realign the neck. Deep gratitude for Master’s tailored guidance and daily encouragement!

跟练第一段感觉口水增多，眼睛微微湿润，双手被一股气撑着向两侧拉长的感觉，后背肩胛骨有些胀疼，第二阶段身体有些发热，眼睛流泪，手指开始发胀，有跳动感，呼吸平静下来，若有若无很慢，身体发飘得感觉，身体上部有些晃动，像是在云彩里一样，左腹部的气上下鼓动，咕咕叫，静静地感觉到左臂的血液在流动，像溪流水一样，人的身体真的是很微妙。老师的提示“人能常清净，天地悉皆归。”今天感知到了！感恩老师！

Guided practice, Phase 1: saliva increased, eyes grew gently moist, and my hands felt held wide and stretched outward by an internal energetic force; a slight distending ache settled in my shoulder blades. Phase 2: warmth spread through the body, tears flowed, and my fingers swelled with pulsing vibrations. Breathing stilled into gossamer subtlety, remarkably slow; a buoyant, floating sensation emerged as my upper body swayed gently, as if suspended among clouds. Internal gas in my left abdomen undulated up and down with visceral peristalsis (rumbling). In quiet absorption, I distinctly perceived blood flowing through my left arm like a clear, flowing brook—the human body is truly an intricate wonder. Master’s reminder that 'When a person abides in constant clarity and stillness, all under heaven returns' was palpably experienced today! Deep gratitude to Master!

第一段眼睛微微湿润，两手气感慢慢变强，有微弱的气到喉咙处，想打嗝的感觉，一会又没了。第二阶段鼻子微微发酸了一下，眼睛微微流泪，双手慢慢变热，身体也热了，两个劳宫穴暖暖的，手掌出汗，心里也感觉到两股暖流。第三阶段有两脚离开地面的感觉，身体轻盈，上部微微晃动，意念有些跑了，关注了具体动作细节，乱了一些，赶紧回来意守劳宫穴，手掌有麻胀感，手心有时跳动，还是过多的去关注呼吸了，没有完全静下来。

Phase 1: eyes gently moist, qi sensation in both hands gradually strengthened, and a faint surge of air reached the throat with an urge to burp before fading away. Phase 2: a brief sourness in the nose, gentle tears, and palms gradually warming along with the whole body. Both Laogong (palms) radiated comforting warmth, palms perspired, and two distinct warm currents were felt in my heart center. Phase 3: my feet felt as though lifting off the floor; my body grew light, upper torso swaying gently. Awareness strayed toward mechanical posture details, creating slight mental clutter; I quickly redirected focus back to Laogong (palms). My palms tingled with distending fullness, occasionally pulsing. I realized I was still overly fixated on the breathing process rather than settling into complete stillness.

第一阶段四五个呼吸后口水增多，眼睛微微流泪，呼吸顺畅，手指微微发麻，大腿两侧从上往下有流动感，脚心跳动，脚趾也跟着动了两下，气感强两手向两侧撑着有拉扯感。第二阶段感觉双手一直麻胀，口水增多，鼻子发酸流泪，手腕感觉被气顶着疼了一下，感觉气的撑力强，身体轻飘的感觉，收功后打了两个嗝。第三阶段收功完后感觉手心和脚心暖暖的，脚心有汗。感恩老师今天清净经的指导！今天立春北方的天气还是有些冷，虽然有些阴天，但也感觉到了春天的气息，有些暖意，身体轻松很多，心境也格外宁静舒畅。

Phase 1: after four or five breaths, saliva increased, eyes gently teared, and breath flowed effortlessly. Fingers tingled faintly, a streaming sensation descended along both outer thighs, the soles of my feet pulsed, and my toes twitched twice in response. Potent qi sensation braced both hands outward with a distinct taut tension. Phase 2: continuous tingling distension filled both hands, saliva flowed, nose tingled with sourness and tears, and an energetic surge pressed sharply against my wrists. The expansive force of qi was robust, creating a weightless buoyancy; upon closing the practice, I burped twice. Phase 3: upon completion, both palms and soles radiated deep warmth, with soles perspiring. Deep gratitude for Master’s illumination on the Scripture of Clarity (Qingjing Jing) today! It is the Beginning of Spring (Lichun); northern weather remains brisk and somewhat overcast, yet the subtle vitality of spring is already palpable. Body feels wonderfully light, mind exceptionally serene and spacious.

第一个阶段眼睛微微流泪，口水有增多现象，有股微气在喉咙处然后下去了，反复着几次最后终于把嗝打出去了。第二阶段也是微微流泪，口水增多手有麻胀感，慢慢的胃口处感觉有些暖意，然后是小腹会阴处也觉察到了一下，身体慢慢变暖，要出汗的感觉。第三阶段第二个呼吸开始就停顿了不呼不吸好久，最后感觉有些憋的感觉，赶紧深呼吸一下，这样不吸不呼了反复几次，慢慢感觉才顺畅了，处于一种平静状态，身体轻飘飘晃晃悠悠的，感觉舒服，很享受。老师叫停的时候，两个胳膊一直撑着动不了，收不动的感觉，不能总这样，使劲用意才收功回来。这两天跟练时总看到老师身上有光的影围着，就像菩萨那样带着光，心想老师一定是天上的哪位菩萨就是来帮助我的，好感动的感觉。老师说这是我的观察力和感觉敏锐了。每天都有不同的感觉和收获，心里安宁从容的，感恩老师！

Phase 1: eyes gently moist with tears, saliva increased, and a pocket of air hovered at the throat before dipping back down; after several cycles, it finally released as a burp. Phase 2: gentle tears continued, saliva flowed, and my hands tingled with distending fullness. Gradually, warmth gathered at the epigastrium, then lightly touched the lower abdomen and Huiyin (perineum); the body slowly warmed, nearing perspiration. Phase 3: starting from the second breath, respiration naturally suspended in stillness for an extended duration, until feeling slightly breathless prompted a conscious deep inhalation. This spontaneous breath suspension recurred several times before breathing smoothed out into serene equilibrium. My body felt weightless and gently swaying—comforting and deeply enjoyable. When Master called the session to a close, both arms remained locked open by supportive force, feeling immovable; knowing I could not remain so, I applied deliberate mental intent to gather and close the posture. Over the past two days of guided practice, I consistently perceived a luminous halo encircling Master, shining like a Bodhisattva's radiance; I felt deeply moved, wondering if Master were a divine being sent to aid me. Master explained that this reflects my perception and sensory acuity sharpening. Each day brings novel sensations and inner growth; my heart is anchored in tranquil poise. Deep gratitude to Master!

第一阶段第二呼吸感觉双手有气感，第九个呼吸两个劳宫穴被气球吹鼓起来一样顶着，口水增多，身体有些晃动。第二阶段也是感觉比原来练功口水增多不少，分三口不停的咽下几次，有气走到喉咙处出不来，有时感觉到要出来了，然后又下去了，来回反复着，最后刻意的打了个嗝，两手掌变暖，感觉气在里面来回转，身体要出汗的感觉呼吸慢慢变得平静，身体摇动，不呼不吸停顿了几秒。收功后身体还在晃动。第三阶段感觉眼睛微微流泪，手指有扎疼感，身体还是晃动。今天感觉自己练习，不如跟老师练习时静的快，身体的轻盈感觉小，跟老师练习时心里不用数数，可能跟这个有关系。没有完全静下来的，没有体验到飘飘的感觉。

Phase 1: by the second breath, qi sensation awakened in both hands. By the ninth breath, both Laogong (palms) felt pressurized as if expanding like inflated balloons; saliva increased and my body swayed faintly. Phase 2: saliva was noticeably more abundant than in prior sessions, swallowed in three distinct gulps repeatedly. An air pocket rose to the throat without clearing, teasing the threshold of release before sinking back; after several repetitions, I consciously prompted a burp. Both palms warmed as qi circulated within them; the body neared perspiration, breathing smoothed into tranquility, the torso swayed, and breath paused in stillness for several seconds. Even after closing practice, subtle swaying persisted. Phase 3: eyes gently teared, fingertips prickled with tingling aches, and swaying continued. Today, practicing solo did not bring the rapid entry into stillness experienced alongside Master, and the somatic lightness was less pronounced—likely because practicing with Master frees the mind from counting breaths. Having not settled completely into stillness, the weightless floating sensation remained elusive.

第一阶段第一个九时感觉气把双手撑起来了，眼睛慢慢湿润，有口水产生，身体晃动，收功完后身体发暖，到手指还是凉的。第二阶段四五个呼吸时双手劳宫穴有些发胀，手指也变暖，身体要出汗的感觉。慢慢的呼吸变弱，听不到呼吸声，然后又开始不吸不呼了停顿的时间长，到最后感觉到有些憋气了，才开始呼吸，双手麻麻的感觉，身体晃动，口水增多身体有清盈的感觉，收功后打了一个嗝。第三阶段双手一抱身体就开始晃动，前后也开始恍，然后左右，眼睛湿润呼吸慢慢变的轻弱，有时体验在哪里吸气时，意念就跑了，赶紧又回到劳宫穴处。受身体晃动和呼吸变弱时总去感觉呼吸在哪的缘故，没有全然的静下来。

Phase 1: during the first cycle of nine breaths, qi buoyed both hands upward; eyes gradually moistened, saliva formed, and my body began swaying. After closing, bodily warmth arose, though my fingers remained cool. Phase 2: four or five breaths in, both Laogong (palms) swelled with distension, fingers warmed, and the body felt primed to perspire. Breathing gradually weakened until silent, then entered spontaneous breath suspension for an extended span; only when mild air hunger arose did respiration resume. Hands tingled, the body swayed, saliva flowed, and a buoyant lightness emerged, followed by a burp upon closing. Phase 3: the instant my hands embraced the posture, the body began swaying—first forward and back, then side to side. Eyes moistened, breath softened into faint whispers; at times, attempting to track where inhalation occurred caused my attention to scatter, prompting me to swiftly anchor awareness back at Laogong (palms). Caught between physical rocking and tracking elusive breaths, I did not fully dissolve into absolute stillness.

第一阶段四五个呼吸感觉双手有气感，然后口水增多，眼睛微微湿润，慢慢的双手发热，身体变暖，微微晃动。第二阶段口水变得更多，眼睛流泪，双手劳宫穴像是有个热球烤着，过会又消失了，呼吸慢慢的平静下来，双手感觉随着心脏的跳动双手里面也是一鼓一鼓的跳动着，头变热，上身也是要出汗的感觉，但是没出，身体晃动，左脚指头动了一下，右脚腕处感觉有气顶着，收功时身体还是在晃的感觉。第三阶段眼睛流泪，有排气的感觉，呼吸停顿了一会，身体像抱个球一样晃动心里平静，收功后感觉两手指肚也是热乎乎。

Phase 1: four or five breaths in, qi sensation awakened in both hands, followed by abundant saliva and lightly moist eyes; hands gradually radiated heat, the body warmed, and gentle swaying began. Phase 2: saliva became even more plentiful, tears flowed, and both Laogong (palms) felt as though cradling a radiant heat orb, which dissolved after a while. Respiration stilled into profound calm; synchronized with my heartbeat, both hands pulsed with rhythmic throbbing. Head warmed, upper torso felt ready to sweat (though without releasing), the frame swayed, my left toe twitched, and an energetic pressure braced against my right ankle; during closing, swaying sensations lingered. Phase 3: tears flowed, visceral gas release occurred, breath paused in stillness for a span, and the body swayed gently as though embracing an energetic orb amid deep inner peace. Upon closing, the pads of all ten fingers radiated comforting warmth.

第一阶段双手被气撑着，慢慢向两侧伸长，身体变暖，收功后打了一个嗝。第二阶段打了两个喷嚏，手掌气感强，微微发麻，有时跳动，打嗝，眼前出现一块草地，眼睛微微湿润。第三阶段眼睛流泪。在家族长辈宅邸过年，练功时总担心被琐事打扰，但心境依然保持得很沉静。新年第一天，祝老师新的一年万事兴“龙”，事事如意！

Phase 1: hands held wide by qi, slowly expanding outward to both sides; body warmed, followed by a burp upon closing. Phase 2: sneezed twice, strong qi sensation in the palms with faint tingling and occasional pulsing, burping, and a vision of a lush green meadow appearing before my mind's eye as my eyes moistened. Phase 3: tears flowed gently. Celebrating the Lunar New Year at our family elders' estate, I was mindful of potential domestic interruptions, yet my internal state remained deeply centered and still. On this first day of the New Year, wishing Master soaring auspiciousness and boundless fulfillment in the Year of the Dragon!

第一阶段第五六个呼吸双手有气感，眼睛微微湿润，身体自动打了一个嗝。第二阶段两个胳膊又被气顶着向外拉伸的感觉，身体变暖，手指头发胀，麻热，有股热气在动，左胳膊一股暖流在流动，鼻子微微发酸，流泪，有气在胸口处，自己刻意把嗝打了出去，身体微微晃，像抱个球在飘着，感觉自己变得高些，然后感觉自己中间像是一个空气柱子从天空到脚底，眼前有黄黑的圆光点，来回闪着，身体轻盈感，收功后身体感觉还在晃。第三阶段流泪，感觉双手被气撑着，双手指像虎爪一样，胳膊和双手僵硬的感觉。收功时打了一个嗝。握拳感觉手胀有力，然后练了三式易筋经，打了几个嗝。

Phase 1: five or six breaths in, qi sensation arose in both hands, eyes moistened gently, and the body released a spontaneous burp. Phase 2: both arms felt braced and stretched outward by energetic force, body warmed, and fingertips swelled with tingling heat as thermal qi circulated. A warm current coursed through my left arm, nose tingled with sourness, tears flowed, and an air pocket gathered at the chest, which I consciously burped out. The body swayed faintly, floating as though embracing an energetic orb, and I perceived myself growing taller. Then, my core felt like a hollow pillar of air extending from heaven straight down to the soles of my feet. Circular points of yellow and dark light flashed before my inner vision, accompanied by buoyant lightness; after closing, swaying sensations lingered. Phase 3: tears flowed, hands were held wide by qi with fingers naturally shaping like rooted tiger claws, arms and hands feeling taut and braced. A burp cleared during the closing sequence. Clenching my fists, hands felt swollen with grounded strength. I followed with three movements of the Muscle-Tendon Changing Classic (Yijinjing), releasing several burps.

第一阶段感觉不是很明显，口水有增多现象，眼睛湿润，双手感觉有些撑劲，手指感觉像虎爪一样抓着，有嗝想打但是没有完全出来。第二阶段眼睛微微流泪，口水增多有气想拍出来，但是因为坐着没有出去。右肘处扎疼了一下，左肘处感觉有凉血流过，慢慢的头开始变暖，然后上身也暖了，感觉下身大腿的汗毛孔也打开了，额头要出汗的感觉，过会脚也变暖，身体微微晃动两个胳膊有像外的拉扯感。最后呼吸平静，双手抱球有飘浮感。收功后打了一个嗝。第三阶段口水增多，眼睛湿润，双手有些麻，有时跳动，呼吸慢慢的平静下来，听不到呼吸声，也感觉不到呼吸，只是鼻头处有些微气。

Phase 1: sensations were subtle; saliva increased, eyes grew moist, and hands felt braced by expansive force, fingers naturally rooted like tiger claws; an urge to burp surfaced but did not fully clear. Phase 2: eyes gently teared, saliva increased, and internal gas sought release, though remaining trapped due to the seated posture. A sharp prickling pain touched my right elbow, while cool blood seemed to trickle through the left elbow. Gradually, my head warmed, followed by the upper torso; pores across my thighs seemed to open, forehead felt primed to sweat, and feet soon warmed up. Torso swayed gently with an outward pulling sensation along both arms. Ultimately, breathing settled into stillness, holding the energetic orb with a buoyant, floating ease; a burp released upon closing. Phase 3: saliva flowed, eyes moistened, hands tingled and pulsed intermittently. Breath progressively dissolved into stillness until completely silent and unfelt, leaving only a gossamer wisp of air at the tip of the nose.

今天起床怕打扰家里人，没有洗漱，披着棉睡衣就开始练功了，第一段感觉双手被气撑着像两侧，四五个呼吸感觉越来越平静，渐渐的就听不到呼吸声，身体里有气但是上不来，手开始发胀变暖，有时麻，收功后感觉有气顶到脚腕处。第二阶段眼睛微微湿润，口水增多，双手里面感觉气血来回涌动、一鼓一鼓的，暖热一直在两手动，劳宫穴发热，身体微微晃动。第三阶段感觉双手一抱还是热的，像吹气球一样两臂一下一下的被顶开伸展到两侧，双手掌被撑的有些僵硬感，双手掌向外张开，两臂向两侧大幅舒展撑拔，双手向两侧撑，中间是空空的身体感觉双手敷在气球两侧左右摆动着，呼吸变浅，感觉不到吸气，快收功时自动打了个嗝。收功后双手变得又粗又胀的。

Waking early today and mindful not to disturb my family, I began practice immediately in my cotton robe without washing up. Phase 1: hands felt braced and pushed outward to both sides by qi; after four or five breaths, profound stillness settled in until breathing became silent. Internal qi was present within but had not yet risen; hands began swelling, warming, and occasionally tingling. After closing, energetic pressure braced down into my ankles. Phase 2: eyes lightly moistened, saliva increased, and vital circulation surged rhythmically through both hands like pulsing waves. Thermal warmth moved continuously through both hands, Laogong (palms) radiated heat, and my body swayed gently. Phase 3: the instant my hands embraced the posture, warmth remained; like an inflating balloon, both arms were pushed open pulse by pulse, expanding broadly to both sides. Palms felt taut and firmly braced, opening outward as both arms stretched expansively into a wide, powerful posture. With hands braced to the sides and a hollowed torso within, my palms seemed resting against the flanks of an energetic sphere, swaying gently side to side. Breath grew gossamer-shallow, inhalation barely perceptible; near the close, a spontaneous burp released. After closing, my hands felt remarkably dense, thick, and swollen with vitality.

第一阶段四五个呼吸后眼睛微微湿润，双手慢慢的被气撑开中间打了三四个嗝，第一次在这么短的时间打这么多，原来有气总是出不来。第二阶段口水增多，眼睛湿润双手被气顶向两侧，两手之间距离很远，一米多的感觉，右手臂血液一股股在流动，手劳宫穴胀痛一下身体从上往下开始发热，额头有些发潮，身体前后晃动又变成左右晃，慢慢感觉漂浮感。第三阶段眼睛微微流泪，身体像抱着巨大气球，两个胳膊被撑开的很大，左右摆动，身体轻盈，收功后打嗝。练了两式易筋经，手还在发热。又做了几个云手感觉双手带着热气。

Phase 1: four or five breaths in, eyes moistened gently, hands were slowly braced apart by qi, and three or four burps released in succession—the first time clearing so many in such a short interval, where previously trapped air had refused to surface. Phase 2: saliva increased, eyes moist, hands pushed far apart by qi to a span exceeding a meter. Blood pulsed through my right arm in distinct waves, Laogong (palms) experienced a momentary distending ache, and descending warmth spread from head downward. My forehead grew slightly damp, and body swaying shifted from front-to-back to side-to-side, transitioning into a buoyant floating sensation. Phase 3: gentle tears flowed, body seemed to cradle an immense sphere, arms held exceptionally wide, swaying left and right with weightless lightness, followed by burping upon closing. I followed with two movements of the Muscle-Tendon Changing Classic (Yijinjing), hands still radiating heat, then performed Cloud Hands, palms carrying a distinct thermal aura.

第一阶段五六个呼吸后感觉自己身体像个十字架，慢慢的呼吸平静，最后听不到呼吸，身体微微晃有些漂浮感。第二阶段口水增多，眼睛微微湿润，身体左右晃动，劳宫穴发热，虎口处扎疼了一下，脸发热，身体感觉要出汗，双手感觉气血在流动，呼吸平静，有时感觉肚子在呼吸，有时感觉不到，收功时身体的劲力还在那里撑着，不好收，刻意的使劲才收回来，脖子，手卡卡响了几下，可能是自己意识没有完全回来的原因吧！第三阶段第一个呼吸后就感觉到非常平静了，然后听不到呼吸声，有股气从大腿到脚腕处，感觉身体像吹气球越来越大，从大腿根往上，盆腔，后背肩胛骨都被气冲着的感觉，周身内气充盈鼓荡，体内如气囊中空一般，空空的，口水增多，微微流泪，身体微微晃动。

Phase 1: five or six breaths in, my body felt structured like an open cross; respiration gradually settled into silence, body swaying faintly with a buoyant, floating sensation. Phase 2: saliva flowed, eyes grew moist, body swayed side to side, and Laogong (palms) radiated heat. A sharp prickling sensation touched the tiger's mouth (hukou), face warmed, and the body felt primed to perspire. Vital circulation surged through both hands; breath was serene, at times felt originating in the abdomen, at times undetectable. During the closing sequence, the expansive structural force remained locked in posture, resistant to withdrawing; only by applying deliberate mental intent was I able to gather and close. My neck emitted subtle cervical clicks of skeletal realignment alongside joint pops in my hands—perhaps because consciousness had not yet fully returned from deep stillness! Phase 3: after the very first breath, absolute serenity enveloped me, and breathing fell completely silent. A current of qi streamed from my thighs down to the ankles; my entire body felt as though expanding like an inflating balloon—from the groin upward, the pelvis and shoulder blades were infused and buoyed by vital energy. The whole body surged with full, undulating internal qi, hollow within like an open chamber. Saliva flowed, tears welled softly, and the frame swayed gently.

第一阶段双手一抱一两个呼吸感觉自己粗大逐渐变高，慢慢的浮在空中，像是坐飞机一样俯瞰这大地，高楼建筑，空中白云，有那种到了仙境和幽静的感觉，云雾缭绕，还有大门，树林等口水增多，眼睛湿润。第二阶段双手被气撑得向两侧很远，意识守在劳宫穴但是眼前还是出现许多画面，不去管它意守劳宫穴就行了，手掌有时麻胀，有气血流动的感觉口水多，微微流泪，收功后打了一个嗝。第三阶段双手抱球气感大，感觉手型变成虎爪一样，慢慢感觉到手掌发热，小腹，然后全身热起来，要出汗的感觉，口水多，微微流泪。

Phase 1: embracing the posture, within one or two breaths I perceived my frame expanding, growing remarkably tall, and gradually hovering in the air—as though gazing down upon the earth from an aircraft: towering architecture, floating white clouds, an ethereal realm of mist-shrouded quietude, grand portals, and lush forests. Saliva increased, eyes grew moist. Phase 2: hands were braced far apart to both sides by qi; while anchoring awareness at Laogong (palms), various visions arose before my inner eye, which I simply allowed to pass while keeping focus anchored at Laogong. Palms experienced intermittent tingling distension and pulsing circulation; saliva was plentiful, tears welled softly, followed by a burp upon closing. Phase 3: embracing the energetic orb brought immense qi sensation, hands naturally shaping like rooted tiger claws. Heat gradually radiated from the palms to the lower abdomen, then suffused the entire body with a near-perspiring warmth. Saliva was abundant, tears flowing softly.

第一阶段口水增多眼睛微微湿润，呼吸平静，中间有嗝打出，鼻子发酸，慢慢的呼吸变弱，睡觉的感觉。第二阶段双手被气撑着推向两侧，口水增多不住的往下咽，感觉上臂微微有些凉意，鼻子发酸，中间还打了一个喷嚏，收功后打嗝，身体变暖，还流了一点鼻涕。第三阶段口水多微微流泪，两手发麻有时发疼，气血一胀一胀的，有时流到小臂，双手的形状像虎爪有些僵硬的感觉，收功后有鼻涕流出，有可能是穿衣服少的原因吧。

Phase 1: saliva increased, eyes grew moist, respiration stilled, and a burp cleared midway; nose felt sour, breath grew faint, entering a peaceful, sleep-like tranquility. Phase 2: hands were pushed open to both sides by qi; saliva flowed continuously, swallowed in frequent succession. A slight coolness touched the upper arms, nose felt sour, and a sneeze released midway. Burping occurred upon closing, body warmed, accompanied by clear nasal release. Phase 3: abundant saliva, gentle tears, hands tingling and occasionally aching as vital circulation surged in rhythmic pulses, extending into the forearms. Hands shaped like rooted tiger claws with a taut, braced feeling. Clear nasal release continued after closing—perhaps partly due to wearing light clothing.

第一阶段四五个呼吸感觉双手被气向两侧撑开，呼吸平静口水增多，感觉身体轻盈高大有些晃动在空中看着下面的山峦。第二阶段口水增多，眼睛微微湿润，双手感觉气在流动，从左手顶到右手，然后从右手再到左手，来回动着。肩胛骨被撑着有些疼的感觉，肩膀下侧有些凉意，心里胸口感觉有股暖流，手麻胀收功后感觉有气顶到脚腕处。第三阶段眼睛湿润流泪，呼吸平静好像气把两侧的肺部和胸腔横着向两侧撑起直到肩膀，一吸一呼，双手被撑着有些僵硬的感觉。

Phase 1: four or five breaths in, hands felt braced open to both sides by qi; respiration stilled, saliva flowed, and the body felt weightless and majestic, swaying faintly in midair as though looking down upon undulating mountain ranges below. Phase 2: saliva increased, eyes lightly moistened, and qi coursed tangibly between both hands—surging from left hand to right, then returning from right to left in continuous circulation. Shoulder blades ached slightly from expansive pressure, a cool sensation touched the lower shoulders, a comforting warm current filled the chest, and hands tingled with distension; after closing, energetic pressure braced down into my ankles. Phase 3: eyes moist with flowing tears; breathing was serene, feeling as though qi expanded the lungs and ribcage horizontally outward toward the shoulders with each breath, hands firmly held open in a taut, braced posture.

第一阶段六七个呼吸时双手被撑向两侧感觉身体变得扁扁的，胳膊被架着感觉，口水增多，慢慢的手发热身体变暖，右臂内侧热了一下，额头鼻头微微出汗。第二阶段口水增多，有气在喉咙处，自己用力把嗝打了出来，双手麻胀，胳膊被气撑向两侧，身体像是被定住在墙上一样，扁扁的向两侧，后背肩胛处有些微疼感，胳膊被架的发累的感觉，有点凉气从后背和肩部出来，打了个喷嚏，呼吸变长，身体微微晃动。第三阶段左手指麻疼，胳膊被气顶开向两侧越来越远，口水增多，微微流泪，恍惚间感觉自身如同一座开阔空灵的古雅禅阁，内里虚极中空，身体微微晃。收功时像是山洞有白气从外面流进来。

Phase 1: Around the sixth or seventh breath, both hands were pushed outward to the sides by an expansive force, making my body feel flattened as if my arms were propped up on an invisible frame. Saliva increased. Gradually, my hands warmed and warmth spread through my body; a flush of heat passed through the inner aspect of my right arm, with light perspiration appearing across my forehead and the tip of my nose. Phase 2: Saliva flowed abundantly. An accumulation of gas gathered at my throat, which I cleared with a deliberate, deep burp. Both hands tingled and swelled with numbness and distension, while my arms were braced outward to the flanks by internal pressure. My torso felt pinned flat against an upright wall, laterally spread wide. A subtle ache arose between my shoulder blades, and my suspended arms grew tired from being braced. A trace of cold air released from my back and shoulders, followed by a sneeze. My breathing lengthened, and my body began to sway softly. Phase 3: The fingers of my left hand experienced a tingling, sharp ache, and my arms were pushed ever farther outward by the rising energetic flow. Saliva increased and subtle tears welled in my eyes. In a trance-like stillness, I felt my entire being transform into a vast, ethereal ancient pavilion, completely hollow and tranquil within, swaying ever so gently. Upon closing, it felt as if a stream of luminous white mist flowed from outside into a cavernous sanctuary.

第一阶段五六个呼吸后口水增多，眼睛湿润，双手劳宫穴被气顶着，身体向两侧发扁的感觉。第二阶段双手向两侧被撑的，手心有些痒疼，气血在两手间来回动，胳膊肘有些凉意，有气在喉咙处，打了两个嗝，感觉臀部发紧了，赶紧放松下来。双脚离开地面的感觉，身体左右摇摆晃动感觉。第三阶段，有气在喉咙，轻轻一撑把嗝打出来，气血在双手麻胀感，身体变暖要出汗的感觉，呼吸平静，双手和脖子被气顶着有些微疼，身体就只剩下手和头的感觉。

Phase 1: After five or six breaths, saliva increased and my eyes grew moist. A buoyant energetic pressure pressed against the Laogong (palms) of both hands, giving my torso a distinct feeling of expanding laterally into a flattened silhouette. Phase 2: Both hands were braced outward to the sides, with a prickling, itchy sensation in the palms as vital circulation surged back and forth between them. A cool sensation touched my elbows. Gas gathered at my throat, releasing in two natural burps. Noticing subtle tension tightening in my glutes, I immediately let it soften and release. A weightless sensation arose as if my feet had lifted off the ground, my body rocking and swaying rhythmically from side to side. Phase 3: Gas gathered again at the throat; with a gentle internal push, a burp released. Vital circulation brought a tingling distension across both hands. My body warmed into a pre-sweat glow, while my breathing settled into serene stillness. Both hands and the nape of my neck experienced a mild ache under buoyant energetic pressure; my somatic awareness dissolved until only my hands and head seemed to exist in space.

第一阶段五六个呼吸后口水增多，双手感觉气在流动，有时胀疼的感觉。第二阶段吸气后不吸不呼了，感觉身体自动在吸气，身体像个大气球，气满后，才开始呼气，七八个呼吸都是这样的感觉，身体的容积变大，呼吸也变的深些，右脚感觉到热了，腹部也热了，身体微微出汗，晃动，双手劳宫穴感觉气血在动，最后打嗝了。第三阶段双手一抱气很大被撑开着，呼吸平静，感觉自己像个半个透明玻璃罩子，从空中看着下面，自然景色，一些场景，劳宫穴一动一动的收功后打了两个嗝，神清气爽，一场美好的大自然之旅结束的感觉。

Phase 1: After five or six breaths, saliva increased. I felt vital energy circulating through both hands, occasionally manifesting as a swollen, aching fullness. Phase 2: Following an inhalation, breathing spontaneously suspended—neither inhaling nor exhaling—as if the body itself were drawing in breath autonomously. My torso expanded like a massive sphere, exhaling only once completely saturated with vital air. This state persisted across seven or eight breath cycles; my internal capacity felt greatly expanded and my respiration deepened considerably. Warmth settled into my right foot and radiated through my abdomen, accompanied by light perspiration and gentle swaying. Vital circulation undulated noticeably through Laogong (palms), concluding with a deep diaphragmatic release. Phase 3: Embracing the posture, a tremendous energetic volume pushed my hands wide apart. Respiration settled into absolute calm. I felt as though I were enveloped in a semi-transparent glass dome, suspended aloft and gazing down upon natural landscapes and pastoral vistas below. Subtle pulses rhythmically animated the Laogong (palms). Upon closing, two clear burps released. My mind was pristine and refreshed, like returning from a wondrous, restorative journey through nature.

第一阶段口水增多，鼻子发酸，打喷嚏，打嗝现象都有，吸气后感觉身体里气体自动膨胀感，收功后有鼻涕流出。第二阶段身体发热，要出汗的感觉打了几个嗝，有排气感，吸气后有时不吸不呼了，感觉从头顶到胸前有个空柱子，手掌麻胀像是血液在里面一鼓一鼓的，手肘处有气在里面顶开的感觉，慢慢的感觉双手的距离越来越近，从两侧被拽回来的样子。第三阶段眼睛微微流泪，排气，劳宫穴发疼得感觉手指发胀，双手的距离变得越来越近，手指像虎爪一样抓着被气撑着劲越来越大，收功后左手指感觉在冒凉气。

Phase 1: Saliva increased, my nose prickled with sourness, and sneezing, burping, and internal releases occurred in succession. After each inhalation, the internal breath seemed to expand autonomously within my frame. Clear nasal fluid drained upon closing. Phase 2: My body warmed into a gentle pre-perspiration flush, releasing several burps and internal gas. Inhalations frequently settled into effortless breath retention. A hollow vertical channel seemed to open from my crown down through the center of my chest. My palms swelled with tingling distension as if vital circulation were pulsing rhythmically within, while an internal pressure pushed open the joints of my elbows. Gradually, both hands were drawn inward toward each other, as though gently reeled in from the flanks by an invisible force. Phase 3: Tears welled lightly in my eyes alongside internal gas releases. Laogong (palms) ached with pressure as my fingers grew profoundly distended. The distance between my hands narrowed progressively; my fingers curved into firm tiger-like claws, sustained by an escalating, buoyant energetic force. Upon closing, a noticeable chill released from the fingertips of my left hand.

第一阶段有打嗝，口水增多现象。第二阶段呼吸变深，双手撑着被顶的感觉，鼻子发酸，打了个喷嚏，微微流泪打嗝，慢慢的感觉出汗了，感觉心脏在劳宫穴处跳动。第三阶段双手被气顶的发疼，眼睛微微流泪，有打嗝现象左手指发胀，感觉血液在流，呼吸平静，有时感觉到停顿不吸了，收功后左手感觉有凉气。

Phase 1: Experienced diaphragmatic burping and increased salivation. Phase 2: Respiration deepened significantly; both hands were braced outward by a buoyant, supportive pressure. My nose tingled, triggering a sneeze, subtle tears, and gentle burping. Gradually, a warm sweat emerged, and my heartbeat seemed to pulsate directly within the Laogong (palms). Phase 3: The energetic pressure against both hands mounted to a taut ache. Subtle tears welled, accompanied by burping. The fingers of my left hand swelled as vital circulation surged through them. Breathing turned serene and occasionally paused in effortless suspension. Upon closing, cool air discharged distinctly from my left hand.

第一阶段口水增多，双手被气撑着，手臂有血液流动感。第二阶段呼吸由深变浅，想睡的感觉，打了一个嗝，鼻子发酸打了几个喷嚏，身体像个气球微微晃动，口水增多，眼睛微微湿润。第三阶段双手被气撑着，发胀，手形象虎爪，慢慢感觉双脚腕处有些暖意，呼吸平静身体发热要出汗的感觉，脚底也有热的感觉，身体微微晃动。

Phase 1: Saliva flowed abundantly; both hands were held outward by buoyant energetic pressure, with a tangible sensation of vital circulation coursing through my arms. Phase 2: Breathing transitioned from deep to gossamer-shallow, inducing a drowsy, meditative relaxation. Released a burp, followed by a sour tingling in my nose and several sneezes. My torso swayed gently like a buoyant balloon; saliva increased and my eyes moistened softly. Phase 3: Both hands were propped open and distended with qi, naturally curling into the strong posture of tiger claws. Comforting warmth gradually accumulated around both ankles. Respiration rested in deep calm as my body warmed toward perspiration, warmth spreading through the soles of my feet as my frame swayed rhythmically.

第一阶段鼻子发酸，打了一个喷嚏，打嗝全身变暖。第二阶段有排气现象，双手劳宫穴有跳动，手指发胀，身体像个气球有些晃动，呼吸慢慢平静，期间有呼吸停止的现象，口水增多，眼睛湿润，大腿血液流动的感觉，收功后打嗝，手发凉。第三阶段有排气现象，双手被气撑着吸气后感觉身体被气体慢慢撑起，呼吸平静慢慢听不到呼吸声，身体微微出汗，口水增多，眼睛湿润，身体晃动着，有飘浮感。

Phase 1: A sour sensation in my nose prompted a sneeze, followed by burping as comforting warmth suffused my entire body. Phase 2: Internal gas released. Distinct pulsing vibrated through the Laogong (palms) of both hands, and my fingers felt pleasantly swollen. My body swayed gently like an inflated balloon. Respiration settled into profound stillness, occasionally ceasing altogether in tranquil breath-retention. Saliva increased, eyes moistened, and vital circulation was clearly felt coursing through my thighs. Burped upon closing, with my hands feeling cool. Phase 3: Further internal gas released. With both hands braced by energetic pressure, each inhalation seemed to slowly inflate and lift my entire physical frame. Breathing grew so quiet as to become completely inaudible. Light perspiration broke out, saliva was plentiful, and my eyes softened with moisture. My body rocked gently, bathed in an effortless sensation of weightless floating.

第一阶段口水增多，打喷嚏，眼睛微微湿润。第二阶段四五个呼吸后双手麻胀感，劳宫穴处跳动一下，身体变暖慢慢的要出汗的感觉，呼吸变深，双手气血劳宫穴顶的胀疼，左手食指往外冒气，气有些潮湿感。第三阶段双手被气撑着向两侧，呼吸有时停顿，双手劳宫穴麻胀，气血一胀一胀的跳动，慢慢双手靠近中间距离很近，两手之间有热气流动，身体微微晃动轻盈的感觉，收功时感觉自己在阳光照射的树林里，把大自然的空气吸进了身体里，外面冷虽然在家练功也有这种身临其境的感觉。

Phase 1: Saliva increased, a sneeze released, and my eyes became lightly moistened. Phase 2: Four or five breaths in, a tingling distension filled both hands, and Laogong (palms) pulsed distinctly. Warmth gathered through my body into a gentle pre-perspiration glow. Breathing deepened as vital circulation pressed intensely against Laogong to the point of a swollen ache. An energetic, humid vapor seemed to vent outward from my left index finger. Phase 3: Both hands were propped outward to the flanks by internal pressure, respiration pausing at intervals. Tingling distension filled Laogong (palms) as vital circulation pulsed rhythmically. Gradually, both hands converged closely toward the center, with a distinct current of warm energy circulating between them. My body swayed with weightless buoyancy. Upon closing, I felt as though I were standing in a sun-dappled forest, breathing the pristine vitality of nature directly into my core—even though it was freezing outside and I was practicing indoors, the immersive presence was unmistakable.

第一阶段第九个呼气后开始打喷嚏，然后感觉浑身变暖，慢慢的有些出汗，收功后有鼻水流出。第二阶段第二个呼吸双手被气顶开，呼吸平静腹部和腰部有暖意，胃部也热了一下，劳宫穴变热，双手发胀麻，口水增多，慢慢的听不到呼吸声，身体轻盈微微晃动感觉抱着气球状浮在空中，收功时感觉双手被气顶着，用力才收回来。第三阶段呼吸平静慢慢变弱，打了一个嗝，身体晃动漂浮感。口水增多，眼睛微微湿润。收功后感觉双手是凉的。

Phase 1: Upon the ninth exhalation, sneezing began, followed by comprehensive bodily warmth and gentle perspiration. Clear nasal fluid drained upon closing. Phase 2: By the second breath, an energetic force parted both hands outward. Breathing became peaceful; soothing warmth spread across my abdomen and lower back, with a momentary heat in my stomach. Laogong (palms) warmed, and my hands swelled with tingling numbness. Saliva flowed freely. Eventually, breath became completely silent. Feeling weightless and swaying gently, I felt as if I were embracing an ethereal balloon, suspended mid-air. Upon closing, my hands met such strong energetic resistance that it took conscious effort to draw them back. Phase 3: Respiration grew quiet and gossamer-faint. A single burp released as my body swayed with an airy, floating buoyancy. Saliva was abundant and my eyes were lightly moist. After closing, my hands felt distinctly cool.

第一阶段打了两个嗝，手心跳了一下身体微微晃动。第二阶段第二个呼吸双手被气撑开感觉距离很远，腋下有凉意，慢慢的身体出汗了，两个胳膊肘感觉有股暖流，喉咙有气用劲打出来，手掌麻疼，气在两手之间来回涌动的感觉，渐渐的两手之间距离越来越近，气感微热左右移动。身体前后左右晃动，呼吸停顿了一会，像个气球一样浮在空中摇摆。第三阶段呼吸平静，双手气血流动感强，指尖扎疼，双手距离越来越近，身体像变窄小的气球轻飘飘的晃动，有气顶在喉咙处，用力打了出来。收功后打嗝

Phase 1: Released two burps. A subtle pulse throbbed in my palms, accompanied by gentle swaying of the body. Phase 2: On the second breath, my hands were forced wide apart by an expansive energetic charge until they felt immensely distant from each other. A cool draft touched my underarms. Gradually, perspiration emerged, and a warm current flowed through both elbows. A trapped pocket of air at the throat was expelled through a forceful burp. My palms experienced a numb, tingling ache as vital energy surged back and forth between them. Little by little, my hands drew closer together, carrying a warm energetic flow that shifted side to side. My body swayed in all four directions, breathing paused in effortless stillness, and I hovered like a buoyant sphere suspended in the air. Phase 3: Breathing settled into serenity. Vital circulation surged intensely through both hands, producing sharp prickling at the fingertips. My hands gradually converged closer together. My torso felt like a slender, weightless balloon rocking gently. Gas pressed up against my throat and cleared with a vigorous burp, followed by another natural release after closing.

第一阶段口水增多，打了两个嗝，快收功时感觉身体和手变暖。第二阶段呼吸变深，吸气后呼吸停止身体感觉气在里面慢慢扩充着，冲不动时才开始呼气，身体变暖到脚上，微微出汗，双手劳宫穴有气顶着，像是抱着一瓶水左右晃来晃去的，腋下有凉意，双手气很强，从手心顶到手指，打嗝，排气，眼睛微微湿润。收功后感觉身体发凉。第三阶段，第一个呼吸感觉气很长双手被撑开到两侧距离很远，口水增多，眼睛湿润，打嗝排气，慢慢呼吸平静，有时不呼不吸，身体晃动，漂浮感，感觉不到身体，只有头和手浮在空中。收功后练了几式易筋经，身体发热，手暖暖的。

Phase 1: Saliva increased and two burps released; near the close of the phase, deep warmth settled into my hands and body. Phase 2: Respiration deepened. Following each inhalation, breath suspended naturally while internal energy steadily expanded within my frame; only when this expansion reached its peak did exhalation begin. Warmth descended through my legs into my feet, accompanied by light perspiration. A buoyant pressure braced against Laogong (palms), feeling as though I were holding a vessel of water rocking gently from side to side. Underarms felt cool. Energetic flow in both hands was exceptionally potent, pressing from the palms out to the fingertips, accompanied by burping, internal gas release, and moist eyes. A pervasive coolness settled through the body after closing. Phase 3: The initial breath felt extraordinarily long; both hands were thrust far apart to the flanks. Saliva flowed, eyes moistened, and further burps and gas released. Respiration gradually settled into deep calm, occasionally pausing altogether without inhalation or exhalation. The body swayed in weightless suspension; somatic boundaries faded until only my head and hands seemed to drift in space. After closing, I practiced several postures of the Muscle-Tendon Changing Classic (Yijinjing), which restored vigorous bodily heat and left my hands delightfully warm.

第一阶段四五个呼吸后口水增多，第一个九呼吸后手臂和大腿感觉血液在流动，手和脚都有些暖意。第二阶段前两个呼吸感觉很深，慢慢的变浅三个九呼吸后感觉不到呼吸了，有时鼻子也能感觉有微弱的气出来，不知道身体哪里在呼吸，身体晃动着，腋下有凉意，双手有气感，劳宫穴一顶一顶的感觉，口水多，眼睛微微湿润。第三阶段身体晃动明显，口水增多，有排气现象，收功后身体还有晃得感觉，手指尖发凉，脚底微微出汗。

Phase 1: After four or five breaths, saliva increased. Following the first cycle of nine breaths, vital circulation was palpable coursing through my arms and thighs, bringing a comforting warmth to my hands and feet. Phase 2: The first two breaths felt remarkably deep, then gradually attenuated. After three cycles of nine breaths, respiratory awareness vanished entirely; only occasionally could I detect a faint wisp of air at the nostrils, leaving me unsure where the body was breathing from. The torso swayed softly with a chill under the arms. Qi sensation filled both hands, with Laogong (palms) pulsing with buoyant pressure. Saliva was abundant, and my eyes were lightly moist. Phase 3: Bodily swaying became more pronounced. Saliva flowed and internal gas released. Even after closing the practice, a lingering sense of gentle rocking remained; my fingertips felt cool, while light sweat emerged on the soles of my feet.

第一阶段第一个呼吸很深，胸腔感觉伸向两侧，三四个呼吸后变浅，口水增多，双手劳宫穴有气感，快收功时打了个喷嚏。第二阶段身体发热，头微微出汗，手指发胀，感觉气血一胀一胀的在两手之间晃动，双手像是虎爪一样，身体有些摇摆，比平时晃动幅度大，中间打了两个嗝，眼睛湿润，呼吸变浅，有停顿现象。第三阶段口水增多，呼吸平静，身体晃动较大，感觉漂浮在上面看着大地，收功后打了两个嗝，身体还在晃动。

Phase 1: The opening breath sank exceptionally deep, my ribcage expanding laterally; after three or four cycles, respiration softened and grew shallow. Saliva increased, qi sensation accumulated at Laogong (palms), and a sneeze released just before concluding the phase. Phase 2: Heat suffused my body, scalp breaking into light sweat. Fingers swelled with distension as vital circulation undulated rhythmically between my hands. My palms curled into powerful tiger-like claws. The body swayed in broader arcs than usual. Two burps released mid-practice, eyes grew moist, and breath turned subtle with occasional natural pauses. Phase 3: Abundant saliva, breath serene. Body rocked with substantial amplitude, evoking a vivid sensation of hovering aloft and gazing down across the terrestrial expanse. Two burps released upon closing, while the gentle oscillatory sensation persisted.

第一阶段口水增多，身体晃动，双手有气感。第二阶段第一个呼吸很长，双手被撑开较大向两侧，以后呼吸慢慢变短，身体还是晃动较大，口水多，身体变暖要出汗的感觉，呼吸平静，像是抱着大缸的感觉浮在空中，看着高山大地，肚脐周围变得越来越温暖，身体突然就不晃动了，快收功时感觉不到鼻子呼吸好像是腹部在呼吸，收功后脖子嘎嘎响。第三阶段还是口水多，有排气现象，双手劳宫穴有气顶着，麻胀感，感觉手指像鹰爪一样，强劲有力的抓着，胸口疼了一下，收功时感觉双手有些僵硬。

Phase 1: Saliva increased, body swayed softly, and energetic flow permeated both hands. Phase 2: The first inhalation was remarkably prolonged, forcing my hands far apart to the flanks; subsequent breaths grew progressively shorter. The body swayed noticeably. Saliva was copious and warmth mounted into a pre-sweat glow. Respiration settled into peace. I felt as though I were cradling a massive urn, hovering in mid-air and gazing down upon majestic peaks and valleys. Deep warmth blossomed around my navel. Abruptly, all bodily swaying ceased into total stillness. Near the close of the phase, nasal respiration seemed to vanish, replaced by breathing situated entirely in the abdomen. Upon closing, subtle cervical clicks of skeletal realignment sounded in my neck. Phase 3: Plentiful saliva and internal gas releases continued. A buoyant energetic pressure pressed into Laogong (palms) with a tingling distension; my fingers hooked like fierce eagle talons, gripping with tremendous organic force. A brief twinge flared in my chest. Upon closing, my hands felt slightly stiff from the intense energetic load.

第一阶段第二个呼吸打了两个喷嚏，感觉大腿冒凉气，有鼻水流出，双手有气感。第二阶段一个九呼吸后有气排出，胃部感觉热了一下，眼睛湿润手微微麻胀，呼吸变弱，三个九之后感觉不到吸气，有时有微弱气体从鼻孔出来一点，没法数呼吸了，感觉喉咙处有凉气，身体微微晃动过了一会感觉身体变暖要出汗了开始收功，收功时手臂脖子咔咔响。第三阶段双手被气撑着，手指发胀有僵硬感，喉咙处有凉气排出来，眼睛湿润口水增多，身体微微晃动呼吸平静，收功后打嗝，双手发胀手指发凉。练了几遍三字根本咒，身体和手还是凉的。应该是身体里的寒气还有很多。

Phase 1: On the second breath, two sneezes released. Cold air discharged noticeably from my thighs, clear fluid ran from my nose, and energetic flow circulated in both hands. Phase 2: After one cycle of nine breaths, internal gas released and a transient heat warmed my stomach. Eyes moistened, hands tingled with mild distension, and respiration softened. After three cycles of nine, all sensation of inhalation disappeared; only an occasional faint wisp drifted from the nostrils, making it impossible to keep count. A cool sensation hovered at my throat while my body swayed gently. Soon after, deep warmth arose toward perspiration, and I initiated the closing sequence, during which subtle cervical clicks of skeletal realignment sounded through my arms and neck. Phase 3: Hands were braced outward by qi; fingers felt swollen and taut. Chill air discharged from my throat, accompanied by moist eyes and increased saliva. Body swayed gently in tranquil breathing. Upon closing, a burp released, with hands swollen yet fingers feeling cold. Recited several repetitions of the Three-Syllable Root Mantra, yet my body and hands remained cool—an indication that deep chronic cold still remains to be dispelled from my system.

第一阶段口水增多，打了几个嗝，鼻子发酸，眼睛微微湿润，双手发胀，有温热感。第二阶段口水多，右手劳宫穴跳动几下，慢慢的感觉全身出汗，身体变暖，呼吸有深变浅，身体微微晃动，要睡觉的感觉，双手感觉很轻松，像不存在一样，感觉不到有手指但是有气在动。第三阶段鼻子发酸，眼睛微微流泪，口水多。

Phase 1: Saliva increased, several burps cleared, and my nose prickled with sourness. Eyes grew lightly moist; hands swelled with a comforting, warm fullness. Phase 2: Copious saliva. Distinct pulses throbbed several times in the Laogong (palms) of my right hand. Warmth diffused throughout, breaking into full-body perspiration. Respiration shifted from deep to whisper-light, and the body swayed gently into a state of drowsy tranquility. My hands felt completely weightless, virtually dissolving from awareness—fingers could no longer be somatically felt, yet the subtle flow of vital energy was unmistakable. Phase 3: Nose prickled with sourness, subtle tears flowed, and saliva remained abundant throughout.

第一阶段三四个呼吸后口水增多，左手臂内侧跳动感快收功时，感觉身体轻飘飘的。第二阶段第一二呼吸很深长，双手被撑开向两侧，口水增多，中间自动打了两个嗝，慢慢的头微微出汗，全身暖暖的，手麻胀感，身体晃动像是置身于大山中间。第三阶段还是口水多，身体微微晃动，呼吸慢慢平静，嗓子有些发胀，不吸不呼了一段时间，慢慢的感觉鼻子有微弱的气息呼出。收功后感觉手指尖是凉的。

Phase 1: After three or four breaths, saliva increased. A subtle throbbing pulsed along the inner aspect of my left arm; as I approached the close of the phase, my body felt weightless and buoyant. Phase 2: The opening breaths were profound and elongated, forcing my hands outward to the sides. Saliva flowed freely, and two burps released spontaneously mid-session. Gradually, light sweat formed on my scalp, whole-body warmth enveloped me, and my hands swelled with numb distension. My torso rocked gently, evoking the serene majesty of standing amidst boundless mountain peaks. Phase 3: Saliva remained plentiful while the body swayed subtly. Respiration settled into tranquil stillness; my throat felt slightly distended, and breathing paused entirely in effortless suspension for an extended interval before a faint exhalation was detected at the nostrils. Upon closing, my fingertips felt cool.

第一阶段一个九呼吸后双手变暖，身体微微有些晃动，打了个喷嚏。第二阶段双手被气撑开很大，慢慢的双手发热冒热气的感觉，身体从上到下开始变暖出汗，手臂内侧发热，左臂外侧和肘尖发凉，身体像个高大的气球一样微微晃动。第三阶段口水微微增多，感觉双手气血流动，气顶到脚腕麻胀的感觉，呼吸平静，左肘处发凉，身体微微晃动，嗓子有股凉气慢慢从鼻子出来，收功后练了几遍三字根本咒。

Phase 1: Following one cycle of nine breaths, both hands warmed, the body swayed lightly, and a sneeze released. Phase 2: Both hands were pushed wide apart by expansive qi. Gradually, intense warmth gathered in my hands as though radiating steam. Heat cascaded from crown to base into full perspiration; the inner aspects of my arms turned hot, while the outer left arm and elbow tip remained cool. My frame swayed gently like a tall, buoyant balloon. Phase 3: Saliva increased subtly. Vital circulation surged through my hands, while energetic pressure descended into my ankles with a tingling distension. Respiration was serene. A lingering chill remained at my left elbow as the body rocked gently; a cool draft rose from my throat and vented slowly out through the nose. After closing, I practiced several repetitions of the Three-Syllable Root Mantra.

第一阶段口水增多，呼吸深把身体充满气的感觉，双手发胀。第二阶段呼吸较深，双手麻胀感，有气顶到脖子后面，身体微微从头出汗到大腿，身体有些晃动突然就不动了也不吸不呼了，过会感觉鼻孔有微弱气息，静静的感觉右臂有血液在流动，双手有些扎疼感有股强大的气顶着，脚腕处也有气顶着，虽然是坐着练功此刻感觉到了功法的强大。第三阶段口水增多，眼睛微微流泪呼吸平静，身体微微晃动眼前有些画面浮现，双手发热。

Phase 1: Saliva increased. Deep inhalations felt as though they inflated my entire body with pure vitality; hands felt swollen with qi. Phase 2: Respiration sank deep; hands tingled with numb distension as an energetic pressure pushed up into the back of my neck. Gentle perspiration broke out from crown to thighs. The body swayed, then abruptly froze into absolute stillness, breath halting completely. After a pause, faint air trickled at the nostrils. Sitting in silence, I felt vital circulation coursing through my right arm, while a formidable energetic force pressed into my hands with a prickling ache and braced my ankles. Even while seated in practice, the profound power of this lineage transmission was palpable. Phase 3: Abundant saliva, eyes moist with gentle tears, respiration resting in peace. The body rocked softly as spontaneous inner visions drifted across my awareness; hands radiated deep warmth.

第一阶段第三个呼吸后打了两个喷嚏，然后打嗝，口水增多，眼睛微微湿润，有鼻水流出。第二阶段有打嗝现象，双手发胀被气撑着，左臂有时发凉的感觉三个九呼吸后感觉有不吸不呼了，过了一会感觉到轻微的呼吸，身体身体如随风微扬般自然晃动调适收功后打嗝。第三阶段口水增多，眼睛湿润鼻子有发酸的感觉，手和身体变暖要出汗的感觉呼吸变浅双手发胀像虎爪，身体轻盈像抱着大气球一样晃动着。

Phase 1: Following the third breath, two sneezes released, followed by burping, increased saliva, moist eyes, and clear nasal discharge. Phase 2: Burping occurred; hands swelled as they were braced outward by qi, with intermittent cool sensations along the left arm. After three cycles of nine breaths, respiration paused into effortless suspension, returning after a while as a delicate, whisper-light breath. The body swayed and self-adjusted naturally like willow boughs in a gentle breeze, concluding with a burp after closing. Phase 3: Saliva flowed abundantly, eyes were moist, and my nose prickled with sourness. Hands and body warmed into a pre-perspiration glow. Breathing softened into shallow stillness as my swollen fingers naturally assumed the shape of tiger claws. My frame felt weightless and buoyant, rocking softly as if embracing a massive energetic sphere.

第一阶段口水增多，双手被气撑着发胀的感觉，肚子里有气咕咕叫。第二阶段前两个呼吸比较深感觉气体慢慢把身体充满，两臂发凉，后背也感觉到凉意双手被气顶着发胀，慢慢的变得温热。呼吸变浅中间有不吸不呼现象，身体轻盈，口水多微微流泪。第三阶段口水多，两个胳膊肘处还是有凉气，慢慢的呼吸平静若有若无的感觉，身体漂浮感微微晃动，感觉两手劳宫穴处有温热的气团来回涌动。

Phase 1: Saliva increased; both hands were propped open and swollen with qi, accompanied by active visceral peristalsis and intestinal rumbling. Phase 2: The opening two breaths were deep, feeling as though vital air gradually saturated my entire vessel. Both arms felt cool, and a distinct chill was felt along my back. Hands were distended by buoyant pressure, gradually turning pleasantly warm. Respiration became shallow, punctuated by pauses of effortless suspension. Body felt airy and light, saliva flowed, and subtle tears welled. Phase 3: Abundant saliva, with residual cold air persisting around both elbows. Respiration settled into a peaceful, gossamer-faint state—present yet imperceptible. My body drifted in gentle, floating oscillation, sensing a ball of warm energy undulating back and forth between the Laogong (palms) of both hands.

今天有幸又开始跟着老师练功了，第一阶段口水增多，眼睛微微流泪，呼吸深长顺畅，受老师气场的影响最后也跟着老师打了一个嗝。第二阶段双手被气撑开，有打嗝现象，呼吸时双手有开合感觉，口水增多，眼睛微微流泪，右肋下扎疼了一下，左腿感觉凉气流过，身体变暖，头要出汗的感觉，呼吸平静双手微微麻胀气血在手上一鼓一鼓流动着，中间有时不呼不吸，感觉自己就是一个大屋子，透明的玻璃门窗可以看到远处风景，过会儿又感觉不到自己了，只有大自然葱绿的山川好美呀，跟练的感觉真好，不由得感恩老师流泪了！听到老师说收功还有意犹未尽的感觉，收功后打嗝。三字根本咒完后眼睛明亮了。第三阶段口水增多，眼睛微微湿润感觉到了老师给与强大的赋能，后腰处一股暖意，小腹热了，右臂内侧气血流过，左手腕处有股强大的气顶着，收功后眼睛亮亮的。练完功后听老师的话躺下休息，只觉得后背胸骨处气顶着疼，身体不停的打嗝，过了好一会才慢慢停下来，后背还是有气顶着疼，知道是自己胸椎的问题，此刻被老师老师强大的赋能感动着，感恩今生遇到了老师！

Today I had the fortunate privilege to resume guided practice under Master. Phase 1: Saliva increased, tears welled softly, and my breath flowed deep, long, and unhindered. Enveloped by Master’s energetic field, I synchronized with Master and released a deep burp at the conclusion of the phase. Phase 2: Hands were forced open by buoyant qi, accompanied by burping. With each breath, my hands experienced an organic opening-and-closing pulsation. Saliva was abundant and eyes moist. A prickling twinge flared beneath my right ribs, while a cold current streamed down my left leg. Warmth suffused my frame and scalp broke into a pre-sweat glow. Respiration settled into peace; hands tingled with numb distension as vital circulation pulsed rhythmically through them. Intermittent breath suspensions occurred. I felt as though I were a spacious glass pavilion with transparent windows overlooking distant vistas; moments later, somatic self-awareness dissolved entirely, leaving only the breathtaking majesty of verdant mountains and rivers. Practicing under Master's presence is truly sublime—tears of boundless gratitude flowed unbidden! When Master signaled the closing sequence, I longed to linger in the stillness; a burp released after closing. Chanting the Three-Syllable Root Mantra left my eyes clear and luminous. Phase 3: Saliva increased and eyes softened with moisture as I distinctly felt Master’s immense vital empowerment. Soothing warmth settled into my lower back and lower abdomen, vital circulation coursed through the inner right arm, and a formidable energetic pressure braced my left wrist. My eyes shone with clarity upon closing. Following Master’s instructions, I lay down to rest afterward. A concentrated energetic pressure pressed painfully against the sternum and thoracic spine behind my back, triggering continuous burping that subsided only after an extended rest. The aching pressure in my back persisted—a clear indication of my longstanding thoracic spinal blockages being addressed. I was deeply moved by Master’s profound vital empowerment. Deep gratitude to Master for entering my life in this incarnation!

第一阶段口水增多，眼睛微微湿润，中间咳嗽了一下，第三个九时身心非常平静。第二阶段身体发热，口水增多，锁骨处微微发疼，双手被气顶着胀麻的感觉，身体轻盈漂浮感，脖子跳动了一下，左手脚感觉有血液流过，胃口处发暖，眼睛微微流泪，收功后手指发凉。第三阶段双手慢慢变暖，口水多，气也变得强大，手指被气一点点充起还感受到咔咔的响声，手臂内侧有气血流动的感觉，身体像抱着气球，感觉到胳膊被架着一样定在空中，周身唯觉筋骨支撑而肉体空灵，收功时用意念良久才缓缓收回。

Phase 1: Saliva increased and eyes grew lightly moist; a cough surfaced mid-phase. By the third cycle of nine breaths, body and mind settled into profound tranquility. Phase 2: Bodily warmth gathered, saliva flowed, and a subtle ache touched my collarbone. Hands were braced by qi with a numb, swollen distension, evoking an airy sense of floating. A pulse throbbed in my neck, vital circulation flowed through my left hand and foot, and comforting warmth settled in my stomach. Subtle tears welled; fingertips turned cool after closing. Phase 3: Both hands warmed steadily, saliva was copious, and the energetic flow amplified immensely. Fingers were inflated segment by segment with internal qi, accompanied by subtle clicks of joint alignment. Vital circulation was palpable along the inner arms. My posture felt as though it were cradling an expansive balloon, arms propped weightlessly and suspended in space. Across my entire frame, I felt only the upright framework of tendon and bone while the physical flesh felt completely ethereal and hollow. Upon closing, it took an extended, deliberate focus of intention to slowly draw my awareness and hands back.

第一阶段跟着老师口水增多，眼睛微微流泪，呼吸慢慢变浅，感觉身体气血在身体左侧流动，一会在胳膊处，一会在腿上，脚也有感觉。双手微微发麻，身体轻盈晃动收功时打嗝，手还是凉的，过会儿身体慢慢变暖。第二阶段自己练习，双手被气撑着，有麻的感觉气血在两手之间左右来回逛动，身体轻飘飘的晃动口水多，流泪，鼻子发酸打了一个嗝，快收功时身体出汗了。第三阶段呼吸平静，慢慢的变得若有若无，感觉静静地在呼吸大自然空气，身体微微晃动。

Phase 1: Following Master, saliva increased, tears welled softly, and breathing softened into shallow ease. Vital circulation was distinctly felt migrating along the left side of my body—first in the arm, then shifting to the leg and foot. Hands tingled with mild numbness. Body swayed with airy lightness, releasing a burp upon closing; hands were still cool, though general warmth spread through my frame shortly afterward. Phase 2: Practicing independently. Hands were propped outward by qi, tingling with numbness as vital circulation strolled back and forth between them. My body rocked with buoyant lightness. Saliva was abundant, tears flowed, and a sour tingling in the nose brought forth a burp; as closing approached, full perspiration broke out. Phase 3: Breathing rested in quiet serenity, gradually becoming gossamer-faint and imperceptible. I felt as if I were silently drinking in the pure, pristine vitality of nature, my body swaying gently.

第一阶段双手一抱感觉身体轻轻晃动，四五个呼吸开始口水增多，身体渐渐的进入平静的状态，鼻子酸了一下流泪了，右肩微微疼，脖子后面有些胀，头左侧发热，收功后手尖是凉的。第二阶段身体变的高高长长的感觉，还是口水增多，双手有微微麻，肩胛处发胀，身体变热要出汗的感觉，呼吸若有若无的感觉，头顶上面有股力量牵领着百会，感觉到这是老师的赋能，气血从左臂流动，身体轻盈眼前一片大自然的景观，静静的浮现在眼前。第三阶段呼吸平静睡觉的感觉，喉咙处发胀有气体慢慢挤出来的感觉，鼻子发酸流泪。

Phase 1: Embracing the posture, my body rocked softly. Four or five breaths in, saliva increased and my entire state settled into deep calm. A sour sting in my nose prompted tears. A mild ache arose in my right shoulder, the back of my neck felt swollen with pressure, and warmth flushed the left side of my head. Fingertips were cool upon closing. Phase 2: My frame seemed to elongate upward into a towering presence. Saliva flowed, hands tingled lightly, and shoulder blades felt distended. Warmth accumulated toward perspiration. Breathing became gossamer-light and nearly imperceptible. An overhead force gently drew upward at Baihui (crown)—a direct somatic perception of Master's vital empowerment. Vital circulation coursed down my left arm. Weightless and buoyant, a panoramic landscape of pristine nature drifted serenely across my awareness. Phase 3: Respiration was completely serene, inducing a state of meditative slumber. The throat felt distended as internal gas seemed to squeeze out gradually, accompanied by a sour nose and flowing tears.

第一阶段双手一抱感觉两手之间气血在流动，口水增多，慢慢的两个肩胛骨处有热感，双手劳宫穴也变得温暖感，胳膊发凉，收功后身体变暖。第二阶段第二个呼吸双手自动被气往两侧撑开，口水增多，有气顶到胸口用力打了一个嗝。身体慢慢出汗的感觉，双手麻胀气顶的有些僵硬疼感，赶紧用意念慢慢放松手指，过会感觉身体在排寒，胳膊和大腿发凉，胳膊感觉向前撑着气顶着后背，感觉浮在水面一样，鼻子发酸流泪。第三阶段身体前后晃动，胳膊有向前拉扯感有气顶到后背胸骨处，双手微微麻胀有跳动感，气冲着全身腿脚向两侧微开，左脚发紧像抽筋的样子，眼前浮现出一尊身着僧袍的行者在庭院从容扫地的清净意境，心生感动流泪，周身排散阵阵凉气，这时听到老师说收功。

Phase 1: Embracing the posture, vital circulation was instantly felt undulating between my palms. Saliva increased. Warmth gathered between both shoulder blades, and Laogong (palms) warmed, even as my arms felt cool. General warmth enveloped my body after closing. Phase 2: By the second breath, an autonomous energetic force pushed my hands wide to the flanks. Saliva flowed, and gas pushed into my chest, releasing in a forceful burp. Perspiration emerged gradually. Hands felt numb and swollen, the energetic load creating a tense, aching stiffness; I quickly directed intention to soften and relax my fingers. Soon after, the body began expelling cold, with arms and thighs turning noticeably cool. My arms felt drawn forward while energetic pressure braced my back, creating a sensation of floating upon water, nose tingling with tears. Phase 3: Body swayed forward and backward. Arms felt tractioned forward as energetic pressure pressed against the thoracic spine and sternum. Hands tingled with mild numbness and rhythmic throbbing. Qi surged through my entire vessel, prompting my legs and feet to part slightly; my left foot tightened as if on the verge of cramping. Before my mind’s eye arose a pure, serene vision of a robed practitioner sweeping a temple courtyard with timeless poise. Deeply moved, tears flowed freely as waves of deep chill released from across my entire frame, just as Master announced the closing sequence.

第一阶段双手一抱就感觉手心气血流动，四五个呼吸口水增多，眼睛微微流泪，慢慢感觉到胃口处有些温暖，有气顶到喉咙处随着呼吸慢慢出来了，左腿外侧发凉身体微微晃动鼻子发酸微微流泪。第二阶段第二个呼吸气自动把身体撑开，臀部一股暖意，慢慢的后背，腰也暖了，脸慢慢变热然后头和全身变暖微微出汗，有气在喉咙处，用力打了一个嗝，身体晃动，双手微微发麻，感觉气血在两手之间流动着，眼前有些自然场景，突然身体就不晃了，双手胳膊都被定住像木头人一动不动的，身体有透明感，感觉不到下身的存在，也感觉不到呼吸在哪里，只听到音乐声，呆了好久也没体会到在哪里呼吸，一直到收功。第三阶段口水增多，身体变得高大有些膨胀的样子，有气顶到后背和肩胛骨处，微微疼了一下，左胳膊外侧有些凉，双手被气顶着像虎爪有些僵硬感，用意慢慢放松些，眼睛湿润，鼻尖微微发酸。

Phase 1: Embracing the posture, vital circulation activated in my palms immediately. After four or five breaths, saliva increased, tears welled lightly, and soothing warmth gathered at the stomach. Trapped gas rose to the throat and discharged gently with the breath. The outer aspect of my left leg felt cool as my body swayed softly, accompanied by a sour nose and gentle tears. Phase 2: On the second breath, internal qi autonomously expanded my frame outward. A flush of warmth entered the glutes, gradually spreading across my back and lumbar region. My face flushed warm, followed by head-to-toe warmth and light sweat. Gas at the throat cleared through a vigorous burp. The body swayed, hands tingled lightly, and vital energy circulated between my palms as serene natural scenes unfolded. Suddenly, all swaying ceased; my hands and arms were fixed immovably in space like a wooden figure. My physical vessel felt completely transparent—the lower body vanished from somatic awareness, and the physical location of respiration could no longer be found. Only the music resonated. I remained immersed in this breath-transcending stillness for an extended time until closing. Phase 3: Saliva was plentiful; my frame felt towering and expansively inflated. Energetic pressure pressed against my back and shoulder blades with a brief, subtle ache. The outer left arm felt cool. Hands were braced by qi into the curved posture of tiger claws with a slight rigidity; I gently applied intention to soften and relax them. Eyes were moist, with a delicate sour sting at the tip of the nose.

第一阶段第一个九期间双手是开合感，慢慢口水增多，眼睛微微流泪，气感增强双手被推向两侧，身体变暖微微出汗，呼吸平静感觉自己静静的置身于大自然自由的呼吸着空气。第二阶段前两个呼吸很长，气体慢慢把身体充起的感觉，右手心一跳一跳的，有时有麻胀感，口水增多，有气在喉咙处随着呼吸慢慢释放出来，鼻子发酸，肘尖处感觉有凉气，收功后感觉手胀。听三字根本咒第二个音时感觉胸口向两侧无限扩大，流泪，第三个音小腹有些抽搐感。第三阶段双手一抱气感很强，感觉到双臂向两侧无极之处蔓延，身体充满了气轻飘飘的感觉呼吸慢慢变弱，口水增多，身体微微晃，感觉自己置身于公园看着行走的人。收功后打嗝。

Phase 1: Throughout the first cycle of nine breaths, my hands experienced an organic opening-and-closing pulsation. Saliva increased, tears welled softly, and as the energetic flow intensified, both hands were pushed outward to the flanks. Body warmed into light sweat. Respiration was serene, evoking a tranquil feeling of resting in boundless nature, drinking in the pure air without restriction. Phase 2: The opening two breaths were remarkably long, the internal breath gradually inflating my physical vessel. The palm of my right hand pulsed rhythmically, interspersed with tingling distension. Saliva increased. Gas accumulated at the throat and discharged gently alongside the breath. Nose felt sour, and a cool sensation hovered at the elbow tips; hands felt swollen upon closing. Listening to the second syllable of the Three-Syllable Root Mantra, my chest seemed to expand infinitely toward both sides, prompting tears; upon the third syllable, subtle contractions fluttered in my lower abdomen. Phase 3: Embracing the posture, the energetic flow was exceptionally potent; my arms felt as though they extended endlessly into the boundless void. Fully saturated with qi, my body felt weightless and buoyant as breathing subsided into quiet subtlety. Saliva flowed, body swayed softly, evoking an impression of sitting peacefully in a public park, watching passersby stroll past. Concluded with a burp after closing.

今天看到老师的第一眼就有产生一种莫名的喜悦感，跟练的感觉真好！第一阶段几个呼吸后口水增多，眼睛微微流泪，左侧胳膊有些凉意，呼吸平静，看到了大自然的景象森林大地山川，腹部变暖，然后头部微微出汗，身体发热双手暖暖的。第二阶段第一二个呼吸身体自动充气吸满的感觉，然后呼吸变浅平静听不到呼吸声，双脚轻浮感，身体不动在空中看着银白色的云层，偶尔感觉鼻孔有微弱的气出来，腹部有呼吸的感觉静静的看着不同的场景，音乐有个古筝响声心里吓着了一下，挺奇怪，没有在意还是很平静，呼吸若有若无的样子。收功时感觉腹部里都是草原动物森林的场景。第三阶段一抱球大自然的美景就浮现在眼前，静静的观看着，慢慢感觉有气流过脚，身体变暖，呼吸微弱听不到声音，口水增多，眼睛湿润，左胳膊感觉有微微凉气出来。

The moment I saw Master today, an unprompted, profound joy welled up within me—practicing alongside Master is truly an exquisite blessing! Phase 1: After a few breaths, saliva increased and gentle tears formed. A light chill touched my left arm while respiration remained serene. Visions of untouched nature unfolded—vast forests, earth, and mountain ranges. My abdomen warmed, followed by light sweat on the scalp, bodily warmth, and pleasantly heated hands. Phase 2: During the first two breaths, my body seemed to inflate and saturate with breath autonomously. Respiration then settled into soundless, shallow stillness. A buoyant weightlessness lifted my feet as my motionless frame hovered in space, gazing upon silver-white cloud seas. Only rarely could a faint wisp be detected at the nostrils; respiration seemed situated entirely in the abdomen as I quietly observed shifting pastoral scenes. A sudden chord of the zither startled me slightly—a curious reaction, yet I did not cling to it and remained in deep peace, breath hovering on the verge of imperceptibility. Upon closing, my abdomen felt filled with living panoramas of grasslands, wildlife, and ancient forests. Phase 3: Embracing the energetic sphere, the sublime splendor of nature immediately reappeared before my mind’s eye. Watching in serene stillness, I gradually felt vital energy coursing down through my feet. Body warmed, breath was soundless and gossamer-faint, saliva flowed, eyes moistened, and a delicate stream of cool air released from my left arm.

第一阶段双手一抱一呼吸身体感觉就很平静，呼吸很浅，若有若无的，眼前一些画面时隐时现，鼻头发酸打嗝咳嗽。第二阶段双手一抱身体自动呼吸的感觉，呼吸微弱，气撑着胳膊往前，双手指尖充满着气，感觉微微麻胀，双手自然轻松感，呼吸平静左腿外侧跳动了一下，胳膊外侧有些凉意，鼻头酸有气从喉咙出慢慢出来，身体变得高了浮在空中静静的看着，头顶微微晃动了两下。第三阶段身体轻盈漂浮感，双手指气血顶着，呼吸平静，上臂外侧有微微凉气，感觉有气顶到脚上，鼻头发酸喉咙有气慢慢出来，口水增多，收功时感觉气顶到右脚腕。今天听老师说收功的方法才知道吸气时要放松，原来收功有时觉得不顺畅的原因在这里，现在明白了。

Phase 1: The moment my hands embraced the posture and breath harmonized, my body settled into profound stillness. Breathing became gossamer-shallow, subtle as if suspended between existence and non-existence. Fleeting imagery drifted in and out before my mind's eye; my nose prickled with sourness, accompanied by diaphragmatic air release and light coughing. Phase 2: Embracing the posture, the body seemed to breathe autonomously. Respiration became faint and weightless, with internal qi buoying my arms forward. My fingertips brimmed with energetic fullness, tingling with a subtle distension while my hands rested in effortless ease. Breathing was serene; a spontaneous twitch pulsed along the outer aspect of my left leg, and a delicate chill brushed the outer arms. My nose tingled as internal gas released slowly from the throat. My vessel felt elevated, hovering in the void as a tranquil observer, while the crown of my head swayed subtly twice. Phase 3: A buoyant, weightless floating sensation permeated my frame. Fingertips were braced by surging vital circulation, breathing remained peaceful, and a faint cool sensation released along the outer upper arms. An energetic current pressed down toward my feet, my nose tingled with sourness, wisps of air issued gently from my throat, and saliva increased abundantly. During the closing sequence, qi pressed distinctly into my right ankle. Hearing Master explain the closing technique today, I finally understood that one must remain thoroughly relaxed upon inhaling—that was precisely why closing had occasionally felt uncoordinated before. Now it is crystal clear.

第一阶段几个呼吸之后双手有暖意，鼻子发酸打了一个嗝，左腋下和肩感觉冒凉气，慢慢感觉身体轻盈浮在高空中看着江面，头发热，身体变暖，鼻子发酸流泪双手指微微麻，感觉身体气逐渐变强，胳膊外侧微凉。第二阶段双手抱球，身体自动充气的感觉，慢慢的感觉劳宫穴发胀指尖微麻感，气血在手上鼓动，胳膊血液流动感，鼻子发酸流泪，双手和身体变暖，肩膀和胳膊有些凉气，身体轻盈浮在空中，呼吸微弱睡觉的感觉。第三阶段双手一抱气撑着，感觉气的范围感觉越来越大，手指微微麻，有气顶着肩膀，肩胛骨处微疼感，呼吸平静最后若有若无的，眼睛微微湿润。

Phase 1: After a few breaths, comforting warmth gathered in both hands. A sour tingling in my nose released a burp, while deep chill was expelling from my left armpit and shoulder. Gradually, my physical form felt weightless and buoyant, suspended high above looking out across an expansive river. Heat radiated through my scalp, the body warmed, tears welled as my nose prickled, and my fingers tingled with faint numbness. I could sense the internal qi gradually building in strength, with a mild coolness lingering on the outer arms. Phase 2: Embracing the sphere, the body felt as though it were inflating autonomously. Slowly, Laogong (palms) expanded with energetic fullness, fingertips tingled, and vital circulation pulsed and undulated through my hands. Blood flow was palpable along my arms; my nose grew sour, tears flowed softly, and deep warmth suffused my hands and torso even as residual chill released from my shoulders and arms. Floating weightless in mid-air, breath turned silent and gossamer-faint, evoking a tranquil, semi-somnolent state. Phase 3: Embracing the posture, hands were braced by buoyant qi, the energetic field feeling increasingly vast. Fingers tingled delicately, qi pressed upward into my shoulders with a faint ache at the shoulder blades, and breathing subsided into effortless, gossamer-like stillness as my eyes grew gently moist.

第一阶段一两个呼吸后鼻子开始发酸打了两个喷嚏，两手微微麻，呼吸慢慢平静，有气血从左侧胳膊流过，双手微微胀，眼睛微微流泪。第二阶段第一二个呼吸很深，感觉抱着大大气球向外扩大，双手距离越来越远，身体轻飘感，手指麻胀，有血液从左侧内臂流动着，胳膊被强大的气撑着，肩胛处微疼，大椎处发顶的感觉，呼吸微弱感，鼻子发酸有气从喉咙和鼻子出来，臀部有凉气，身体不动静静的浮着，眼前黑茫茫的景象。听三字根本咒，身体发热后背有股暖流，出汗了。第三阶段左手劳宫穴和双手指跳动感，微微麻左手内侧血液在流动

，双脚腕内侧发痒的感觉，有气顶着后背肩胛处，身体微微冒凉气，呼吸若有若无的，眼睛湿润收功后打嗝。

Phase 1: After one or two breaths, my nose prickled with sourness, triggering two sneezes. Both hands tingled faintly as breathing gradually settled; vital circulation was felt coursing through my left arm, palms expanded with subtle distension, and tears welled softly in my eyes. Phase 2: The first two breaths sank very deep. Cradling what felt like an immense balloon expanding outward, the space between my hands widened continuously. A buoyant floating sensation enveloped my frame; fingers tingled and swelled, and vital blood flow was distinctly palpable along the inner aspect of my left arm. My arms were held aloft by an immense volume of qi, accompanied by a slight ache between the shoulder blades and a noticeable upward pressure at Dazhui (cervical spine). Breathing turned gossamer-faint; sourness tingled in my nose as internal air discharged through throat and nasal passages. Chill released from the buttocks while my body hovered motionless in tranquil suspension, facing a vast, shadowy expanse. Listening to the Three-Syllable Root Mantra, deep warmth suffused my vessel, a soothing current flowed down my spine, and perspiration broke out. Phase 3: Vibrations pulsed through the left Laogong (palms) and all fingertips; subtle tingling and vital blood flow coursed along the inner left arm,

accompanied by an itching sensation on the inner aspects of both ankles. Qi pressed firmly against my upper back and shoulder blades, subtle chill expelling from my body. Respiration faded into gossamer-like stillness, eyes grew gently moist, and closing concluded with a burp.

第一阶段第一两个呼吸感觉吸气很深身体慢慢的自动充气，双手向两侧自然伸展然后又慢慢回来，一开一合的幅度很大，鼻子发酸有气顶到嗓子，流泪，打嗝。左手劳宫穴跳动，双手麻胀感，右腿肚子跳动，眼前浮现出画面。第二阶段手感气息强大，有股强大的气顶着劳宫穴，手指微微跳动，口水增多，身体发热，脚跟微微麻扎疼感，脚趾跳动。呼吸平静有时感觉不到呼吸，鼻子发酸有气顶到嗓子，左胳膊有些发凉，静静的看着自然景象。第三阶段双手自动开合感，手微微麻，口水增多，慢慢的感觉有气顶到脚腕处，一股强大的力量使脚趾勾起，像要抽筋的感觉，胳膊处有些凉气，微微流泪，收功后手尖是凉的。

Phase 1: In the first couple of breaths, inhalation felt remarkably deep, my frame seeming to inflate autonomously. Both hands expanded naturally outward to the flanks and slowly converged again, executing an expansive opening and closing rhythm. My nose prickled with sourness as internal air pushed toward my throat, accompanied by tears and burping. Left Laogong (palms) vibrated with pulses, hands tingled with swollen fullness, my right calf twitched involuntarily, and vivid imagery drifted before my eyes. Phase 2: Energetic flow in the hands felt formidable; a potent volume of qi pressed directly into Laogong (palms). Fingers vibrated subtly, saliva flowed plentifully, the body warmed up, heels prickled with a sharp tingling ache, and toes twitched. Respiration was so serene that at times breath seemed suspended altogether. Sourness touched my nose as air pressed into the throat, left arm felt cool, and I serenely observed sweeping vistas of nature. Phase 3: Hands opened and closed with autonomous fluidity, palms tingling faintly and saliva increasing. Slowly, energetic pressure pressed down into the ankles, where an intense force drew my toes inward in a tight curl, akin to a pre-cramp sensation. A delicate chill released from the arms, tears welled softly, and upon closing, the fingertips were noticeably cool.

第一阶段一呼吸气很强，双手像两侧伸展，然后慢慢回来开合很大。口水增多，眼睛微微流泪，几个呼吸之后变得若有若无感觉，双手麻胀感，胳膊内侧和小拇指温热感。第二阶段双手还是感觉开合很大，口水多，鼻子发酸想打喷嚏打不出来，眼睛微微流泪。双手麻胀跳动感慢慢变热，后背和玉枕穴处发顶全身变热，脚腕处有血液流过的感觉，臀部冒凉气，不停的流鼻水。第三阶段双手之间气感强大，手被气冲顶着发热，腹部也热了，胳膊微微凉，左腿有些凉意，一股凉水流过脚腕的感觉，呼吸变浅，身体静静的浮在空中。

Phase 1: From the very first breath, the energetic flow was immensely potent. Both hands extended wide outward to the flanks and gently returned, moving through an expansive opening and closing rhythm. Saliva increased, tears welled softly, and after several cycles breathing became subtle as gossamer silk. Hands tingled with swollen fullness, while comforting warmth permeated the inner arms and little fingers. Phase 2: Hands maintained an expansive opening and closing movement; saliva was plentiful, nose prickled with a sneeze that hovered without breaking, and eyes softened with gentle tears. Tingling vibrations in both hands gradually intensified into radiant heat. A distinct upward energetic thrust engaged my upper back and Yuzhen (occipital point), warming the entire body. Vital circulation coursed palpably through my ankles, deep chill released from the buttocks, and nasal fluid drained steadily. Phase 3: The energetic flow between both hands was formidable; my palms heated up under the surging thrust of qi, and the abdomen warmed deeply. A light coolness brushed the arms and left leg, accompanied by a sensation like cool water coursing around the ankles. Breathing grew whisper-shallow, my body hovering in tranquil suspension aloft.

第一阶段口水增多，眼睛微微流泪，鼻子发酸，腰部和左胳膊有凉气，慢慢开始脚有股暖意，双手发热，微微出汗，开始意念错了，放在了胯部，还好及时发现改正过来。第二阶段双手向两侧打开很远的感觉，口水增多微微流泪腰部发凉，左腿膝盖和右胳膊内侧处跳动，身体空空的感觉浮在空中，只有两只手像虎爪一样抓着，脚发热。第三阶段还是口水多，眼睛湿润，感觉后背充满了气，有些凉，鼻子发酸打了个喷嚏脚底微麻像是震动的一样，呼吸平静身体感觉在山顶上浮着，大腿内侧跳动，收功后流鼻水。

Phase 1: Saliva increased, tears welled softly, and my nose prickled with sourness. Deep chill released from my lower back and left arm. Gradually, a soothing warmth arose from my feet, hands grew hot, and light perspiration broke out. At first, my intention had inadvertently drifted to the hips, but fortunately I noticed and gently corrected it in time. Phase 2: Hands felt pushed exceptionally far outward to the flanks; saliva flowed, tears welled gently, and the lumbar area felt cool. Subtle involuntary twitches pulsed in my left knee and the inner right arm. My physical frame felt completely hollowed out, suspended weightlessly in mid-air, with only my hands rooted firmly like tiger claws, while my feet radiated warmth. Phase 3: Saliva remained plentiful and eyes were moist. The back felt saturated with internal qi, carrying a trace of coolness. My nose prickled, triggering a sneeze, while the soles of my feet tingled as though vibrating. Respiration was serene; my body felt as though it were hovering over a mountain peak, subtle twitches pulsed along the inner thighs, and clear nasal discharge released upon closing.

第一阶段前两个呼吸很深，有股强大的气撑开双手，口水增多，眼睛微微流泪，慢慢感觉手跳动感，双手发热烫，手要出汗的感觉，有气顶到脚腕，脚也热了，腹部和后背变热出汗了，胳膊有微微凉意。第二阶段手和脚发胀一股强大的气顶在双手之间呼吸变浅若有若无的，身体平静，感觉全身充着气，从左侧往右侧流动的感觉，这时听到老师说收功真想多体验一下这气流动的感觉。第三阶段双手开合很大，双手麻慢慢变热，眉心发热然后是鼻子，身体变暖出汗了，臀部有跳动感，口水增多，肩部和腋下有微微凉意，身体一动不动的浮着。

请问老师为什么开始的两个呼吸总是感觉胳膊自动向外撑开，已经不吸气了还是在延伸的感觉？

Phase 1: The first two breaths were profoundly deep; an immense surge of qi pushed both hands wide apart. Saliva increased, tears welled softly, and pulsing vibrations gradually enlivened my hands. The palms grew intensely hot, almost sweating. Energetic pressure pressed down into the ankles, feet warmed up, and the abdomen and back heated into perspiration, while a slight coolness lingered on the arms. Phase 2: Hands and feet expanded with energetic distension; a potent volume of qi braced between my facing palms. Respiration thinned into gossamer-like subtlety, the body deeply tranquil. My entire vessel felt inflated with vital qi, flowing smoothly from the left side across to the right. When Master cued the closing sequence, I truly longed to immerse myself longer in that sublime energetic circulation. Phase 3: Hands moved through an expansive opening and closing amplitude, tingling and growing progressively hotter. Heat radiated through the brow center and down to the nose; the body warmed with perspiration, subtle twitches pulsed in the glutes, saliva was plentiful, and a delicate chill brushed the shoulders and underarms as my frame hovered motionless in space.

May I ask Master: why is it that during the first two breaths, my arms always feel as though they are expanding outward automatically, continuing to extend even after inhalation has ceased?

第一阶段口水增多，眼睛微微流泪，慢慢的双手和脚变暖，开始发热打嗝了，双手发麻有力有气顶着感觉气血在流动，脚腕处发胀，身体有些的地方微微冒凉气，大腿后侧有股凉水流过的样子，呼吸微弱眼前浮现这一片田野的画面，要睡觉的感觉。第二阶段感觉自己变得高大，双手和脚变热要出汗的感觉，口水增多，微微流泪双手麻，劳宫穴气血在涌动，身体有些凉气，胳膊有些牵着向前，手脚松软，只有胳膊拖着的感觉，呼吸若有若无，眼前看不清的画面，想睡觉的感觉。老师念三字根本咒时胸口有些胀，身体冒寒气，小腹有抖动感。第三阶段身体排气了，微微凉排寒的感觉，流泪，双手麻胀，臀部处有跳动，膝盖内测有股凉意流过收功时双手变热，手心出汗了。收功完后听老师的躺下来休息，感觉小腹一直扭着跳动，从下到上顶到胃口处微微疼然后到喉咙处，时不时的打嗝，有十分钟左右的感觉都是这样。一时心里喜悦激动，感恩老师的赋能！

Phase 1: Saliva increased, tears welled softly, and both hands and feet gradually warmed up, ushering in deep heat and burping. My hands tingled with robust vitality, held firmly by energetic pressure as vital circulation coursed; ankles expanded with distension. Pockets of the body released a subtle chill, while a sensation like cool water coursed along the back of the thighs. Respiration became whisper-faint; a vision of sweeping pastoral fields drifted before my gaze, inviting a restful, semi-somnolent state. Phase 2: My physical stature felt towering and vast. Hands and feet heated toward perspiration, saliva flowed plentifully, tears welled softly, and hands tingled as vital circulation surged through Laogong (palms). Subtle chill released from the body, and my arms felt gently guided forward. Hands and feet rested in profound softness, supported purely by the buoyant suspension of the arms. Respiration became gossamer-light, indistinct imagery flickered, and a drowsy tranquility settled in. When Master chanted the Three-Syllable Root Mantra, my chest felt full and distended, deep chill was expelling from my body, and my lower abdomen vibrated with fine tremors. Phase 3: Diaphragmatic air released alongside an internal chill of expelling cold, tears flowed, hands tingled with swelling fullness, and twitches pulsed in the glutes. A cool current brushed the inner knees. Upon closing, hands turned radiant and palms broke into sweat. Resting horizontally afterward as Master instructed, my lower abdomen continued undulating with rhythmic contractions, ascending upward into the stomach with a subtle ache and rising to the throat, punctuated by intermittent burping for about ten minutes. Joy and awe welled up within my heart. Deep gratitude to Master for this vital empowerment!

第一阶段双手麻胀痒跳的感觉，口水增多眼睛微微流泪，双手慢慢发热，小腿外侧有跳动感，呼吸平静眼前若有若无的浮现出一些画面。第二阶段双手的气很足，温热有些麻，古筝的声音震动到左手食指感觉是处在琴弦上震动一样，手和身体发热鼻子发酸流泪，脚腕处有胀的感觉，胃隐隐有些疼，身体感觉微微凉气，呼吸微弱一动不动定住的样子。三字根本咒鼻子发酸流泪感觉后背有气，腿有凉气，手胀热出汗了。第三阶段手麻脚胀，鼻子发酸，有种喜悦又好像被什么感动着，哭流泪，身体气冲着全身，微微有些凉气，呼吸若有若无看着眼前时隐时现的景色。

Phase 1: Both hands experienced a symphony of tingling, swelling, itching, and pulsing sensations. Saliva increased, eyes moistened softly, and hands gradually radiated warmth. Involuntary twitches pulsed along the outer calves. Respiration was peaceful, while ethereal scenery drifted in and out before my inner vision. Phase 2: Energetic volume in the hands was exceptionally rich, glowing with tingling warmth. The resonance of the guzheng strings vibrated directly into my left index finger, feeling as though it were resting upon the vibrating instrument itself. Hands and body heated up, nose prickled with tears, ankles felt swollen, and a subtle dull ache touched the stomach. A gentle chill brushed the skin as breathing faded into whisper-light stillness, my vessel anchored in motionless composure. During the Three-Syllable Root Mantra, my nose tingled, tears flowed, qi filled the back, cold released from the legs, and hands swelled with radiant heat and perspiration. Phase 3: Hands tingled and feet distended. My nose grew sour, and a wave of pure joy—as though deeply touched by the sacred—overwhelmed me with flowing tears. Energetic flow surged through my entire vessel alongside subtle expelling chill. Respiration lingered in gossamer stillness as I serenely beheld fleeting landscapes shifting before my eyes.

第一阶段手麻，口水增多，流泪，打嗝，指尖扎疼感，身体发热，微微出汗，感觉有气顶着大椎，肩膀微微胀疼。第二阶段双手一抱感觉手热，要出汗的感觉，左胳膊胀疼，手麻涨感，右脚面扎疼，口水增多，流泪打嗝，有气顶到玉枕穴处，左肩疼痛，身体里面出现自然景观，展现在腹部被身体围着，脑子里想到人们常说的自己就是个小宇宙，好奇妙，心里安宁从容的。感受老师的三字根本咒鼻子发酸，手麻疼感，身体有凉气，后背经络深处产生微微蚁行温热之感。第三阶段双手发热感觉要出汗，眉心和脸部发热全身出汗手发胀，打了一个嗝。眼前浮现着白云。收功后手心疼痒发热的感觉。

Phase 1: Hands tingled, saliva increased, tears flowed, and burps released alongside sharp prickling sensations at the fingertips. The body heated up into light perspiration; qi pressed firmly into Dazhui (cervical spine), accompanied by a subtle aching distension across the shoulders. Phase 2: Embracing the posture, hands turned hot, bordering on sweat. The left arm ached with distension, hands swelled with tingling fullness, and a sharp prickling ache struck the instep of my right foot. Saliva flowed, tears streamed, and burps released. Qi surged upward into Yuzhen (occipital point) as my left shoulder ached. Miraculously, an internal natural landscape unfolded within my abdomen, embraced by the contours of my body. The realization struck me: the ancient saying that the human body is a microcosm of the cosmos is truly real—how utterly wondrous! My mind was anchored in profound serenity and ease. Immersed in Master's Three-Syllable Root Mantra, my nose tingled with sourness, hands ached with sharp tingling, and cold chill expelled from the body, while deep within the spinal meridians, a gentle formication of creeping warmth emerged. Phase 3: Hands radiated heat toward perspiration; brow center and face flushed warm, whole-body sweat broke out, and hands expanded with qi. A burp released, and white clouds drifted before my inner vision. Upon closing, my palms carried a throbbing sensation of soreness, itching, and radiant heat.

第一阶段手麻，口水增多，左胳膊和肩处疼痛，身体轻盈，一吸一呼之间像抱着一个充起的大气球漂浮着。第二阶段随着深长调息，感觉喉咙处发顶时不时打嗝，身体变得越来越越高大，像抱着大气球一样，全身变热。听老师

老师的三字根本咒眉间微微震动感，胸口发热身体后背发凉的感觉。第三阶段呼吸时感觉身体自动往里收，中间从小腹到头顶上像夹成一道缝一样冲过头顶，一股奇妙的想法，心想是不是可以冲到宇宙高空中，接受宇宙信息呢肩胛骨处胀疼，胸口微微发顶，打嗝。感恩老师的赋能！中午趁着今天太阳出来抽出几分钟时间在阳台练了三字根本咒，虽然自己的声音弱但是打嗝，流泪，打哈欠都有，感觉震动时双手发麻，左胳膊震动时肌肉疼胀拉扯痛的感觉，身体发热。这两天感觉老师赋予能量足时，包括平时出行骑行运动时左胳膊都是这种感觉，前些年胳膊疼过知道这是在疏通经络。感恩遇到了老师，体会到了三字根本咒的威力，心喜的是今天练三字根本咒第一个音时捕捉到几声极其微细的蜂鸣共振之音，这是练对了。

Phase 1: Hands tingled, saliva increased, and soreness registered in my left arm and shoulder. A sensation of weightless buoyancy arose; between inhalations and exhalations, it felt as though I were hovering while cradling an inflated, buoyant sphere. Phase 2: Along with deep and lengthened breath regulation, an upward pressure touched my throat, punctuated by intermittent burping. My frame expanded taller and vaster, embracing the massive sphere as whole-body warmth spread. Listening to Master—

During Master's Three-Syllable Root Mantra, subtle vibrations resonated between my eyebrows, my chest grew warm, and deep chill released along my back. Phase 3: Upon breathing, the body felt drawn inward autonomously; a central pathway from the lower abdomen to the crown narrowed like a cleft, surging straight through the vertex. A wondrous thought arose: could this ascend directly into the cosmic heights to receive universal wisdom? Shoulder blades ached with distension, a subtle upward thrust engaged the chest, and burping occurred. Deep gratitude for Master's vital empowerment! At noon, basking in the sun on the balcony, I took a few minutes to practice the Three-Syllable Root Mantra. Though my voice was gentle, burping, tears, and yawning all emerged. Vibrations set both hands tingling, while the muscles of my left arm ached with stretching traction soreness as the body warmed. Over these past two days, with Master's vital empowerment so abundant, my left arm has felt this way even during routine travel and cycling. Having suffered arm pain years ago, I knew this was the deep clearing of meridians. Boundless gratitude for meeting Master and realizing the potent efficacy of the Three-Syllable Root Mantra. To my delight, while chanting the first syllable today, I captured several exquisitely fine, humming resonant harmonic frequencies—confirmation that the practice was aligned.

练功第一段双手发热，打嗝，口水增多，慢慢的全身发热，流泪身体漂浮感眼前呈现不同的景象。收功时双手温热向上抬起像是在吸收宇宙之气。第二阶段一呼一吸像老师说的拉风箱一样的感觉，口水增多，眼睛微微湿润，感觉站在大地和天空之中，吸收着天地之气，打嗝，眉心跳动，脚跟发热，腋下有凉气，呼吸渐弱静静的看着大地和天空中一朵朵乌云。听老师的三字根本咒，手脚发麻，心口暖后背和腿也开始震动，出汗了。第三阶段双手发胀，胳膊脚腕处也是胀的，打嗝，流泪，口水多眼前不同的场景，双手有劲像虎爪一样。

Phase 1: Hands radiated warmth, accompanied by burping, increased salivation, and a gradual wave of whole-body heat. Tears welled softly as a buoyant floating sensation enveloped me, and diverse scenery drifted across my vision. During closing, warm hands elevated upward as if absorbing the vital energy of the cosmos. Phase 2: Inhalation and exhalation felt like the bellows Master described; saliva increased, eyes grew softly moist. I felt as though rooted between the earth and the open sky, drinking in the vital qi of heaven and earth. Burps released, the brow center pulsed, heels grew warm, and cool air released from the underarms. Breathing subsided into whisper-like quietude as I serenely gazed upon the landscape and dark clouds drifting across the sky. Listening to Master's Three-Syllable Root Mantra, hands and feet tingled, chest warmed, and harmonic vibrations coursed down my spine and legs as perspiration broke out. Phase 3: Both hands expanded with energetic distension, matched by fullness in the arms and ankles. Burping, tears, and plentiful saliva arose amid shifting scenes before my eyes, hands infused with grounded vigor like tiger claws.

第一阶段两三个呼吸后打嗝，双手发热，小拇指发胀右腿有麻感，左肩胛骨处和胸骨处胀疼，眼睛湿润，脑后玉枕穴发顶的感觉。第二阶段身体轻松漂浮感，后背肩胛处微微疼，打嗝后背发热，微微出汗，两个肩胛向里，挤着后背，有时不吸不呼。收功后眼睛明亮。老师念三字根本咒时，左侧嘴角不停的跳动，腿微微发麻，左肩膀麻跳感，身体发热。第三阶段双手发热，后背发顶肩胛骨处微微疼，胳膊感觉有些凉意，两个肩往里挤着后背，时不时感觉不吸不呼了。收功后眼睛更加明亮。感恩老师！深深体会到了老师用自己强大功力的引领。

Phase 1: After two or three breaths, a burp released; hands turned warm, little fingers expanded, a tingling numbness ran through my right leg, and an aching distension touched the left shoulder blade and sternum. Eyes moistened, while an upward energetic pressure pressed into Yuzhen (occipital point) at the back of the head. Phase 2: A light, weightless floating sensation permeated my vessel; shoulder blades ached subtly. Burping occurred, the upper back warmed, and light perspiration emerged. Both shoulder blades drew inward, compressing the thoracic spine, at times entering spontaneous breath suspension. Upon closing, my eyes were brilliant with clarity. When Master chanted the Three-Syllable Root Mantra, the left corner of my mouth twitched incessantly, legs tingled faintly, left shoulder pulsed with tingling tremors, and the body warmed. Phase 3: Hands heated up, upward pressure engaged the back with a slight ache at the shoulder blades, and arms carried a delicate coolness. Shoulders squeezed inward against the back, periodically slipping into effortless breath suspension. Upon closing, my eyesight was even more luminous. Deep gratitude to Master! I felt with profound reverence how Master's formidable energetic mastery guided my practice throughout.

第一阶段吸气时感觉从脚底到头顶上像一条直线，呼气时气灌满全身，像是在吸收大地之气。身体向里挤着，双手和肩发胀，胳膊微微疼有些发凉的感觉，眼前出现一些画面。第二阶段呼吸很深，口水增多，微微流泪，双手发胀左肩发凉身体微微晃，漂浮感，要定住的感觉这时老师说收功，感觉脚腕处是胀的。老师的三字根本咒感觉肩膀胀痛，胸口向两侧震动到后背，从脚底到腿发麻。第三阶段双手热胀，肩膀胀疼，微微出汗，有气冲到胳膊，后背发顶身体微微晃，不吸不呼的感觉，漂浮在空中眼前浮现大自然的画面。

Phase 1: Upon inhaling, an energetic vertical line aligned straight from the soles of my feet to the crown; upon exhaling, qi suffused my entire vessel, as though absorbing the grounding energy of the earth. The body felt compressed inward; hands and shoulders swelled with distension, arms ached faintly with a touch of coolness, and fleeting visions appeared. Phase 2: Respiration sank deeply; saliva increased, tears welled softly, hands expanded with fullness, left shoulder felt cool, and the body swayed gently. A buoyant floating sensation deepened toward meditative stillness just as Master called for closing; my ankles felt distinctly swollen with qi. Master's Three-Syllable Root Mantra triggered an aching distension in the shoulders, lateral vibrations across the chest through to the back, and tingling numbness rising from the soles into the legs. Phase 3: Hands radiated tingling heat, shoulders ached with fullness, light perspiration emerged, and qi surged into the arms. An upward energetic thrust engaged the spine as my frame swayed gently, lingering in spontaneous breath suspension, hovering aloft as majestic scenes of nature unfolded before my inner gaze.

第一阶段，鼻子微微发酸，流泪口水增多，双手发胀后背发热，不吸不呼，身体漂浮感收功后出汗了。第二阶段身体漂浮感，双手发胀像虎爪一样抓着，脚腕处顶胀感，呼吸很深，气很足后背有撑的感觉。三字根本咒感觉胸口出向两边撑，鼻子发酸，身体发麻，脚心热，胳膊和左肩疼。第三阶段双手发热，出汗身体浮在空中，身体是空的，不吸不呼，眼前呈现一些画面。

Phase 1: My nose prickled with mild sourness, tears welled, and saliva increased. Hands swelled with energetic distension, the back warmed, and breath settled into spontaneous suspension. A buoyant floating sensation enveloped me, and perspiration broke out upon closing. Phase 2: Weightless floating persisted; hands expanded, rooting naturally into the curved posture of tiger claws. An upward swelling fullness anchored at the ankles; respiration was profound, energetic volume abundant, and the upper back felt braced by internal pressure. During the Three-Syllable Root Mantra, the chest felt pushed outward laterally, nose prickled, the body tingled with numbness, soles heated up, and soreness registered in the arms and left shoulder. Phase 3: Hands grew hot, perspiration emerged, and the body floated suspended in mid-air, feeling entirely hollow within. Breath rested in effortless suspension as imagery drifted gently across my vision.

第一阶段口水增多，眼睛微微湿润，双手发胀，小腿处有跳动感，感觉到胯部开合感，连着肩膀胳膊，嘴角到眉心身体有一开一合，身体轻盈漂浮感，呼吸微弱。第二阶段感觉身体高大，身体漂浮感，手脚发胀，呼吸时会阴到头顶感觉感觉像一条线，脚腕处发胀，出汗微眼睛微微湿润，不吸不呼的样子。第三阶段身体感觉漂浮着有微微晃动，一些画面时隐时现，脚变得温暖，打嗝。吸气时从下到上顶着百会穴微微发疼。身体是空的都是大自然的景色。这段时间跟练感觉身体不在摇晃了，偶尔有些微微晃动，练功时手指的僵硬感也觉不到了，听老师的胳膊向两侧延伸的伸拉感也感觉不到了，鼻子发酸的感觉变少，手指感觉不到凉了，身体变得柔软，左胳膊和肩膀还是疼。

Phase 1: Saliva increased, eyes moistened gently, hands swelled with energetic distension, and involuntary twitches pulsed in the calves. I sensed an opening and closing rhythm at the hips, linked continuously through the shoulders and arms, with a subtle harmonic pulsation echoing from the corners of the mouth up to the brow center. A light floating sensation took over, respiration fading to a whisper. Phase 2: My physical stature felt towering, hovering weightless; hands and feet expanded with fullness. Breathing aligned along a continuous vertical axis from Huiyin (perineum) straight to the crown. Ankles distended, perspiration emerged, eyes softened with moisture, and breath settled into spontaneous suspension. Phase 3: Hovering with gentle micro-swaying, imagery drifted in and out, feet grew warm, and a burp released. Upon inhalation, an upward energetic thrust rose from below to press against Baihui (crown) with a mild ache; my body felt completely hollow, saturated entirely with natural landscapes. Reflecting on this period of practice, my body no longer sways erratically, showing only subtle micro-movements. The former stiffness in my fingers has dissolved, the strained muscular stretching when extending arms outward is gone, sourness in the nose has dwindled, fingers no longer feel cold, and my entire frame has become remarkably supple, though some soreness still remains in the left arm and shoulder.

感恩老师每天的心灵指导，喜欢老师讲这些，时时都在生活中提醒着自己，对人对事不执着了，改变自己的同时也影响着家人，无形之中感受到了孩子，以及家中九十岁高龄的父母双亲，言行心境都在潜移默化发生着变化，思想境界的不同看问题角度不一样，感受也是不一样的，修行就是在提升自己的境界，是来到人间一辈子的功课，宇宙万物都是充满爱的，善良是我们的本性，老师的引领有了正确的方向人生都是光明美好的。自己的知识贫乏也是我后半生需要努力的。有幸能得到老师的指点跟着老师学习成长。第一阶段口水增多眼睛微微湿润，脚有跳动感，身体漂浮的样子，呼吸时感觉身体充满了气。第二阶段感觉还是身体漂浮着，眼前出现自然景色，脚趾向里抽动感，感觉到老师赋能的强大力量，胳膊被架住的感觉，外侧微微冒凉气，收功后感觉有气顶着脚腕。三字根本咒身体微微晃，腰部发热，胳膊发麻，第三阶段感觉胸前有个很粗的光柱，金黄色的光圈一个一个从下往上旋转上升。

Deep gratitude to Master for your daily spiritual guidance; I treasure these teachings deeply, as they serve as continuous reminders in my everyday life. I find myself no longer clinging to people or outcomes; transforming myself has subtly transformed my family as well. Imperceptibly, I have noticed shifts in my child and my ninety-year-old parents—their speech, actions, and inner dispositions are undergoing a quiet metamorphosis. An elevated perspective brings an entirely different way of seeing and feeling; internal cultivation is truly the lifelong homework of human incarnation. All things in the cosmos are imbued with benevolence, and innate goodness is our true nature; with Master's guidance providing the true direction, life is luminous and fulfilling. Acknowledging the limitations of my own knowledge, this is where my dedication must focus for the second half of life. I am deeply blessed to learn and evolve under Master's guidance. Phase 1: Saliva increased, eyes moistened gently, pulses twitched in the feet, and a floating sensation arose as my body felt saturated with vital qi during breathing. Phase 2: Floating weightlessly, natural scenery unfolded before my vision, while toes curled inward with pulsing contractions. I distinctly felt the formidable strength of Master's vital empowerment—arms felt securely braced by an invisible frame as delicate chill released along the outer arms; upon closing, energetic pressure pressed firmly into my ankles. During the Three-Syllable Root Mantra, the body swayed gently, lumbar area warmed, and arms tingled. Phase 3: Before my chest appeared a massive pillar of luminous radiance, with golden rings of light rotating and ascending upward one by one from below.

第一阶段呼吸之间感觉全身在充气，手指和脚趾感觉跳动，吸气时脚趾向里隆起的感觉，有时胯和肩一起开合感，身体漂浮，有时不呼不吸，感觉胳膊内侧血液在流动，第二阶段，手脚发热，身体往里挤，感觉要贴到后背，胳膊撑着，手发胀，身体自动开合感，眼睛微微流泪，口水增多，身体置身于空中，眼前一层白云，吸气时后背气从下往上冲到肩夹处微微疼，走到喉咙处顶住了，不吸不呼，过了一会儿感觉有憋气感，又慢慢呼气，出现两次这样的感觉，收功时感觉就是一个爽。三字根本咒，第一个音感觉不到震动，但是有个黑影领着从鼻子和眉心向上走，第二个音也是感觉不到震动

胸腔向两侧伸展，第二遍时是向下的方向。第三个音小腹发热。第三阶段呼吸较深感觉后背气从下往上到头，肩胛处堵的地方感觉要被冲过去，胳膊架着的，气慢慢的顶到胳膊外侧。

Phase 1: Between breaths, the entire vessel felt as though it were being inflated with vital air; fingers and toes pulsed with subtle twitches. Upon inhalation, the toes arched inward, with the hips and shoulders occasionally opening and closing in unison. The body hovered weightless, periodically pausing in spontaneous breath suspension, while vital blood flow was distinctly felt coursing along the inner arms. Phase 2: Hands and feet radiated warmth; the torso felt compressed inward as though flattening toward the spine. Arms were held aloft, hands swelled with qi, and the body exhibited autonomous opening and closing. Tears welled softly, saliva flowed, and my form rested suspended in mid-air before a veil of pristine white clouds. Upon inhaling, qi surged from below up the spine to the shoulder blades with a subtle ache, rising to the throat where it arrested in effortless breath suspension; after a moment of contained pressure, breath exhaled slowly, an experience repeating twice. The closing sequence brought pure, invigorating relief. During the Three-Syllable Root Mantra, the first syllable produced no overt vibration, though an indistinct shadow seemed to lead an upward current through my nose and brow; with the second syllable, physical vibration was likewise subtle,

yet the ribcage expanded laterally to both flanks, shifting in a downward direction during the second repetition. The third syllable brought deep warmth to the lower abdomen. Phase 3: Respiration was relatively deep; qi surged from below along the spine toward the head, feeling as though it were about to surge through the stagnant blockage between the shoulder blades. Arms remained braced by invisible support as qi gradually pressed into the outer arms.

第一阶段，口水增多，有两个呼吸感觉吸气到最后强大的气撑着不吸不呼，过了一会才呼出去，肩部和喉咙处顶着感觉有些憋气，气从后背走到头部，头和后背出汗，快收功时要入静的感觉。第二阶段身体漂浮感微微晃，眼前出现一片云海，还有看到了火车道边等车的人们呈现在眼前。喉咙处微微胀，双手臂血液流动感，收功后打嗝。三字根本咒，感觉眉心处微微震动，胸口处有跳动感，后背和腰也有震动，手腕发热。第三阶段身体微微晃动，一呼一吸之间肩夹处也有开合感，右手小鱼际处跳动，后背的气从下往上顶到头顶要出去的感觉，赶紧把意识拉回来守到劳宫穴，发热出汗，有股力量架着，知道是老师的赋能，不吸不呼了一会，快要入定的感觉听到老师说收功。

Phase 1: Saliva increased abundantly; across two breath cycles, inhalation culminated in a formidable volume of qi that held me in spontaneous breath suspension, releasing exhalation only after a tranquil pause. Pressure engaged the shoulders and throat with a sense of contained breath; qi coursed from the back up into the head, drawing sweat from the scalp and spine, verging on deep meditative stillness near closing. Phase 2: A weightless floating sensation was accompanied by gentle swaying; before me opened a vast sea of clouds, followed by a vivid vision of people waiting alongside railway tracks. The throat felt slightly distended, vital circulation was palpable along both arms, and closing concluded with a burp. During the Three-Syllable Root Mantra, fine vibrations resonated at the brow center, pulses twitched in the chest, the back and lumbar region vibrated harmonically, and the wrists radiated warmth. Phase 3: The body swayed subtly; an opening and closing rhythm engaged the shoulder blades with each breath, while the hypothenar of my right palm twitched. Qi surged up the spine toward the crown as if poised to escape above; I immediately re-anchored awareness at Laogong (palms). Warmth and perspiration broke out, supported by an invisible scaffolding that I recognized as Master's vital empowerment. Resting in spontaneous breath suspension, on the verge of entering deep samadhi, I heard Master cue the closing sequence.

忘记和老师说了春节以来这是第一天出来逛公园，爬山虽然是几分钟的路但是感觉如走平步一般，原来腿沉气喘的，今天什么感觉都没有，有幸遇到了老师！感恩之心升起，心底油然生起无尽的充盈与喜悦。

I had forgotten to tell Master that today was my first outing to stroll through the park since the Spring Festival. Ascending the hill—though only a short walk—felt as effortless as treading on level ground. In the past, my legs would feel heavy and I would be left gasping for breath; today, there was no fatigue whatsoever. What profound fortune to have met Master! A deep surge of gratitude arose, and from the depths of my heart welled an inexhaustible sense of abundance and joy.

第一阶段感觉气从下一直吸到头顶，两个胳膊撑着，口水多，眼睛微微流泪，右脚有麻感，双手劳宫穴微胀气血流动的感觉，左肩和右脚腕发顶，快收功时不呼不吸的状态。第二阶段出汗，打嗝，吸气时从下直到头顶，感觉气充满全身，胳膊向外撑一开一合感，吸气时胯部也有开合感，身体微微晃动，胳膊两侧有凉气冒出，感觉到老师的赋能，口水多，眼睛微微流泪，收功后打嗝。三字根本咒，眉心和左侧后脑勺震动，后背发热，胳膊内侧跳动，胸口出往两侧撑，小腹有震动。第三阶段身体漂浮晃动，双手发热，出汗，脊椎微微发热，肩胛骨处发疼。口水增多，眼睛湿润，神清气爽的感觉。

Phase 1: Inhalation felt as though drawing qi in an unbroken line from below straight to the crown; arms were buoyed aloft, saliva was abundant, tears welled softly, and my right foot tingled. Laogong (palms) expanded with a subtle fullness of coursing vital circulation; upward pressure engaged the left shoulder and right ankle, entering spontaneous breath suspension as closing approached. Phase 2: Perspiration broke out, accompanied by burping; inhalations surged straight from below to the crown, saturating the entire vessel with qi. Arms were pushed outward with an opening and closing rhythm, mirrored by the hips on each inhalation. The body swayed gently as deep chill was expelling from both flanks of the arms, distinctly sensing Master's vital empowerment. Saliva flowed, tears welled, and closing concluded with a burp. During the Three-Syllable Root Mantra, the brow center and left occiput vibrated, the back warmed, inner arms twitched, chest pushed outward laterally, and the lower abdomen vibrated with resonance. Phase 3: The body hovered with gentle micro-swaying; hands grew warm, perspiration emerged, the spine radiated subtle warmth, and shoulder blades ached. Saliva increased and eyes grew moist, leaving my mind pristine and spirit entirely revitalized.

第一阶段身体漂浮感，眼前浮现一片白云，呼吸时从下往上到头顶仿佛到了高空云层，深深体会到了老师说的意守劳宫穴的重要性，有气顶到喉咙用力打了个嗝，静静的不呼不吸感觉要睡的样子，后背大椎微微顶的感觉。第二阶段身体飘浮着眼前出现了云海仿佛仙境，双手的气很足，双手和胯部有开合感，双手被气牵着自动向里，脚趾向里紧勾着，指尖胀，气血在两手之间流动肩胛处微微胀疼，收功后出汗。三字根本咒眉心和鼻子上部微微震动感，胸口又胀的感觉，手，臀部和腿震动感，胃部跳动。第三阶段第一个呼吸感觉自己站在高高的山崖树丛中练功，呼吸着宇宙的能量，几个场景都是在站着练功呼吸着大自然的新鲜空气，非常享受的感觉。脚趾发热到全身，脖子微微发麻，肩胛骨胀疼，手也是涨的，口水增多。

Phase 1: A buoyant floating sensation arose as a expanse of white clouds drifted before my eyes; breathing ascended from below to the crown as if soaring into the high cloud strata. I realized with profound depth the critical importance of Master's teaching to anchor awareness at Laogong (palms). Qi pressed firmly into the throat, releasing a forceful burp, and I rested in tranquil breath suspension bordering on sleep, with subtle upward pressure engaging Dazhui (cervical spine). Phase 2: Floating weightlessly, a sea of clouds unfolded like an ethereal sanctuary. Qi in both hands was remarkably abundant; an opening and closing rhythm engaged the hands and hips in unison. Hands were drawn inward autonomously by energetic currents; toes curled tightly inward, fingertips swelled, and vital circulation surged between the palms with a mild ache at the shoulder blades, followed by perspiration upon closing. During the Three-Syllable Root Mantra, subtle vibrations enlivened the brow and upper bridge of the nose, the chest felt swollen, vibrations coursed through hands, glutes, and legs, and the stomach twitched. Phase 3: On the very first breath, I felt as though standing upon a towering cliff amidst mountain groves practicing, breathing in the vital energy of the cosmos; across multiple visions, I stood cultivating while drinking in the pristine vitality of nature—an experience of sublime bliss. Warmth spread from the toes throughout my entire frame, neck tingled faintly, shoulder blades ached with distension, hands expanded with qi, and saliva flowed abundantly.

第一阶段一两个呼吸就感觉到双手之间被个大气球向两侧撑开，呼吸时胳膊和手有开合感，身体漂浮着，胳膊被架着的感觉，胳膊发胀腋下有凉气，喉咙发胀打嗝，虎口边扎疼，鼻子发酸，流泪，口水多脚腕处发胀。第二阶段呼吸较深，身体漂浮感，胳膊被架着微微发凉，打嗝，口水多，双手和胳膊发胀，脖子左侧扎疼了一下，肩部疼，呼吸若有若无，慢慢的手和胳膊感觉不到存在，眼睛微微流泪，脚腕发胀，身体晃动出汗。三字根本咒眉心微微震动，胸口处感觉向两侧延伸，胳膊肘尖一直到手心都有震动感，腹部发紧，后腰下侧微微麻。第三阶段呼吸很深，双手臂自动像两侧延伸的一开一合的感觉，眼前浮现出云雾缭绕的画面，喉咙处微微发胀，脚心微热感，口水多，呼吸微弱，脚腕处胀感，快收功时不吸不呼定住的感觉。感恩老师每天的教导和提醒，努力使自己活成一道光，才能照亮周围的人，找到自己人生的方向和使命，使人生变得有意义，而不是白来人间一趟。

Phase 1: Within just one or two breaths, an immense balloon seemed to push both hands wide apart; arms and hands opened and closed harmoniously with respiration. The body floated, arms supported by an invisible scaffolding; arms swelled with qi while trapped chill released from the underarms. My throat distended, releasing burps; a sharp prickling struck the tiger's mouth, nose grew sour, tears streamed, saliva was abundant, and ankles expanded with fullness. Phase 2: Breathing deepened, floating sensation persisted, and suspended arms felt a mild coolness, accompanied by burping, copious saliva, and distended hands and arms. A sharp prickling twinge struck the left side of the neck, shoulders ached, and breathing turned gossamer-faint; gradually, somatic awareness of hands and arms dissolved completely. Tears welled, ankles distended, and the body swayed into perspiration. During the Three-Syllable Root Mantra, the brow center vibrated, chest expanded laterally, vibrations coursed from elbow tips into the palms, the abdomen tightened, and the lower lumbar tingled. Phase 3: Respiration was profoundly deep; arms extended laterally with autonomous opening and closing as mist-shrouded vistas drifted before me. The throat felt slightly swollen, soles radiated mild warmth, saliva was plentiful, breathing turned imperceptible, ankles distended, and near closing I settled into motionless breath suspension and settled samadhi. Boundless gratitude to Master for your daily guidance and reminders: only by striving to become a beacon of light oneself can one illuminate those around us, uncovering our true life's calling and mission, ensuring that this human incarnation is endowed with profound meaning rather than lived in vain.

第一阶段几个呼吸之后，身体漂浮，双手发热，呼吸若有若无的感觉，后背开始发热全身出汗，感觉脖子和头的左侧有气通过，口水增多，左脚心麻跳，双手感觉血液在流动，想睡的感觉。第二阶段，双手和脚有跳动，脚腕处和胯部也有跳动，进入不呼不吸的状态，手指和脚趾时不时跳动感，感觉肘尖处微微凉气出来，气从后背顶到脖子上，口水增多。三字根本咒感觉眉心处微微震感，双手振跳的感觉，从胸口震动到后背，胳膊向两侧扩展振动，腹部跳动。第三阶段双手一开一合向两侧无限延伸的感觉，胯部也有开合感，几个呼吸之后，呼吸若有若无，入定的感觉，双手劳宫穴气在鼓动着，胳膊麻胀，感觉气从左侧胳膊到右侧胳膊，然后到手，手指和脚趾，一个个的跳动感，左侧后脑勺和耳朵发胀，胃部发顶的感觉。

Phase 1: After a few breaths, the body floated weightlessly, hands turned warm, and respiration became gossamer-faint. The back warmed into whole-body perspiration; I sensed qi coursing through the neck and left side of the head. Saliva increased, the left sole tingled and pulsed, vital blood flow was palpable in the hands, and a tranquil drowsiness enveloped me. Phase 2: Hands and feet pulsed with involuntary twitches, matched by subtle pulsations at the ankles and hips. I entered spontaneous breath suspension; fingers and toes twitched periodically, delicate chill was expelling from the elbow tips, qi surged up the spine into the neck, and saliva increased. During the Three-Syllable Root Mantra, fine vibrations resonated at the brow center, hands vibrated with pulsing tremors, chest resonance traveled through to the back, arms expanded laterally with vibrations, and the abdomen twitched. Phase 3: Hands opened and closed, feeling as though extending infinitely outward to both sides, mirrored by an opening and closing rhythm at the hips. After a few cycles, breathing became whisper-subtle, merging into deep samadhi. Qi pulsed and undulated within Laogong (palms), arms tingled with swelling fullness, and energetic flow traversed from the left arm across to the right, descending into hands where fingers and toes twitched one by one. The left occiput and ear expanded with distension, while upward pressure engaged the stomach.

第一阶段前两个呼吸感觉双手开合感，四五个呼吸身体漂浮感，口水增多，鼻子微微发酸，手麻，脚热，出汗，脖子脖子左侧扎疼，呼吸若有若无，身体晃动漂浮在空中，隐隐约约的画面，脚腕发胀。第二阶段双手自动向两侧延伸感，四五个呼吸感觉到不吸不呼了，口水增多，喉咙处有气顶着，用力打了几个嗝，鼻子微微发酸，双手发胀，感觉有股强大的劲顶着，肩部夹着发胀，脚腕麻跳，身体晃动，不吸不呼了一段时间。第三阶段身体晃动打嗝。后背有些凉左胳膊有凉气，不呼不吸感，脚趾发紧向里，气从右脚到左脚上，手指跳动，手心和后背有气顶着。

Phase 1: The first two breaths brought a rhythmic opening and closing between the hands; by the fourth or fifth breath, a buoyant floating sensation took over. Saliva increased, nose prickled with sourness, hands tingled, feet warmed, perspiration emerged, and a sharp prickling ache twinged on the left side of the neck. Respiration was gossamer-faint; my frame hovered swaying in mid-air before hazy, drifting imagery, ankles expanding with distension. Phase 2: Hands extended autonomously outward to the flanks; after four or five breaths, I entered spontaneous breath suspension. Saliva flowed, qi pressed against the throat, releasing several forceful burps. My nose tingled, hands swelled with qi under a formidable sustaining force, shoulders drew inward with distension, ankles tingled with twitches, and my frame swayed gently, lingering in effortless breath suspension for a sustained period. Phase 3: The body swayed as burps released. The upper back carried a coolness, cold chill released from the left arm, and breath rested in spontaneous suspension. Toes curled tightly inward, qi traversed from the right foot across to the left, fingers twitched, and energetic pressure pressed firmly against both palms and back.

第一阶段双手抱球一开一合，身体往里挤的感觉，口水增多，手麻跳胀感，腹部有温热感，呼吸若有若无，左肩发胀，脚松松的，感觉不到抓地。喉咙处感觉有气，用力打了个嗝，收功后脚腕胀的感觉。第二阶段随着呼吸感觉变得越来越高，从脚心到脚趾麻跳感，喉咙处发顶，用力打了个嗝，流泪，双手气很足。发胀，感觉气血在双手顶着，一鼓一鼓的，脚趾向里紧勾着，左侧后背肩胛处，肩颈和腋下有气顶着，胀疼感，收功后脚腕是涨的。三字根本咒眉心处和鼻子上部有震感，有些微微晕的感觉，胸口震动顶向后背，大腿处有跳动感。第三阶段几个呼吸之后，呼吸若有若无的感觉。手和小腹麻跳扎，右手腕处一股强大的气顶着，然后感觉一股血液流过，双手和肩被气拖着的，后背有些顶，左肩发胀感觉被什么东西向上揪着，喉咙处微微胀，小腹和胃部咕咕叫。感恩老师的赋能，每天听到老师的教导有种心灵的洗涤感，老师新发的常清净经第一眼看到字里行间，感觉像是电视，电影里打太极那种行云流水的感觉，但是这两天看就感觉不到了！

Phase 1: Embracing the sphere, hands opened and closed while the torso felt drawn inward. Saliva increased, hands tingled, pulsed, and swelled; comforting warmth radiated through the abdomen, breathing grew gossamer-faint, left shoulder distended, and feet rested in total softness without feeling floor contact. Air gathered at the throat, releasing a forceful burp; upon closing, ankles felt distended. Phase 2: With each breath, my stature felt progressively elevated; tingling twitches ran from the soles to the toes. Upward pressure engaged the throat, releasing a deep burp; tears flowed, and hands brimmed with abundant qi. Fullness expanded as vital circulation pulsed against the palms in undulating surges; toes curled tightly inward. Energetic pressure pressed into the left shoulder blade, neck, and underarm with an aching distension, leaving ankles swollen upon closing. During the Three-Syllable Root Mantra, the brow center and upper nose vibrated with a faint, fleeting lightheadedness, chest resonance pressed through to the back, and thighs pulsed with twitches. Phase 3: After a few cycles, breathing thinned into gossamer stillness. Hands and lower abdomen tingled, twitched, and prickled with fine sensations. A potent volume of qi braced my right wrist, followed by a warm current of circulating blood; hands and shoulders were buoyed aloft by energetic support. Upward pressure engaged the back, the left shoulder swelled as though gently drawn upward, the throat felt slightly full, and visceral peristalsis rumbled actively through the stomach and lower abdomen. Deep gratitude for Master's vital empowerment; hearing Master's guidance each day washes over my spirit with profound renewal. When I first read the newly shared Scripture of Constant Clarity and Stillness (Chang Qingjing Jing), the lines between the words seemed to evoke the seamless, flowing grace of Tai Chi shown in films, yet over these past two days that outward sensation has dissolved into quieter subtlety!

第一阶段手麻，打嗝很多，胸部向两侧撑开感，后背顶，肩胛处微微疼身体晃动，出汗，眼睛微微流泪。第二阶段呼吸之间有自动开合感，打嗝还是很多，身体高大有托浮感手心发热，脚心有血流动感，眼睛微微流泪。老师的三字根本咒全身麻跳，身体发凉，胃部蠕动感，脚腕处发胀。第三阶段前两个呼吸身体开合很大，有气托着的感觉身体轻盈，脚后跟麻跳感，出汗，后背有股强大的气冲的感觉，打嗝，流泪，双臂感觉向外撑得很大，左手臂气冲的发胀有些僵，知道是老师的赋能，用意放松，身体浮在空中，不呼不吸的感觉，眼前隐隐约约有些画面。感恩老师！

Phase 1: Hands tingled, burping was frequent, the chest felt braced outward laterally, and an upward thrust engaged the back, with a mild ache at the shoulder blades. The body swayed, perspiration emerged, and tears welled softly. Phase 2: An autonomous opening and closing rhythm unfolded between breaths; burping remained abundant, my stature felt towering with buoyant suspension, palms heated up, vital circulation coursed palpably in the soles, and tears welled. Master's Three-Syllable Root Mantra triggered whole-body tingling twitches, bodily coolness, visceral peristalsis in the stomach, and distended ankles. Phase 3: The first two breaths exhibited an expansive opening and closing amplitude; my vessel felt buoyed aloft in weightless ease, heels tingled with pulsing twitches, and perspiration broke out. A powerful surge of qi rushed up the spine, accompanied by burping and flowing tears; both arms felt braced outward to immense proportions. The left arm swelled so intensely with surging qi that it grew slightly rigid; recognizing this as Master's vital empowerment, I consciously guided intention to soften and relax. The body hovered weightless in space, resting in spontaneous breath suspension as indistinct imagery drifted before my eyes. Deep gratitude to Master!

第一阶段几个呼吸后鼻子微微发酸，打嗝，全身出汗，微微流泪，脚腕处跳动，腋下有麻感，右侧胳膊气一直流到手的感觉，双手气血在劳宫穴处鼓动着，头顶上部有气，呼吸微弱睡觉的感觉。第二阶段呼吸深，打嗝，感觉胯开的很大，身体晃动，抱着一个大大的球，口水增多，后背有气顶着，偶尔感觉到胯部开合感，气在手上流动，收功后出汗。三字根本咒身体麻，头上部微微凉，胸口处向两侧有撑感，脚心到脚趾麻跳。第三阶段第一个呼吸感觉顶到了大椎，身体空空的像抱着透明的大球，里面有些场景，气冲到后背，肩胛，胳膊下有些凉气。收功后身体有些通透感。

Phase 1: After several breaths, my nose prickled with mild sourness, burps released, whole-body perspiration emerged, and tears welled softly. Ankles twitched, underarms tingled, and qi flowed continuously down the right arm into the hand. Vital circulation surged and undulated powerfully within Laogong (palms), energetic presence concentrated at the crown, and breathing faded to a whisper, inviting restful drowsiness. Phase 2: Respiration sank deeply, accompanied by burping; the hips felt opened exceptionally wide as the body swayed, cradling a massive sphere. Saliva increased, qi pressed upward into the back, with an occasional opening and closing rhythm felt at the hips; qi circulated through the hands, and sweat emerged upon closing. During the Three-Syllable Root Mantra, the body tingled, the crown vertex felt subtly cool, the chest felt braced outward laterally, and tingling twitches ran from the soles to the toes. Phase 3: The very first breath felt as though pressing into Dazhui (cervical spine); the body felt hollowed out, like embracing a vast transparent sphere within which scenic vistas shifted. Qi surged into the back and shoulder blades, while cool air released beneath the arms. Upon closing, my entire vessel carried a profound sense of luminous transparency.

第一阶段几个呼吸之后，鼻子发酸，打了个嗝，腹股沟处发紧的感觉，身体微微热感，心情平静不呼不吸，手有气感，感觉不是很明显。第二阶段感鼻子酸，打嗝，后背有热感，手腕处和腋下微微凉，肩和胯部有开合感，眼睛微微湿润，身体像抱着大球，很空。三字根本咒鼻子和眉心处，手心微微震动。胸部向两侧延伸段震动到胳膊，手心跳动，小腹发紧的感觉。第三阶段身体越撑越大的感觉，打嗝，身体发热，膝盖是开的向两侧，双脚外侧着地。

Phase 1: After several breaths, my nose prickled with sourness, releasing a burp; the inguinal groin area felt subtly contracted, and gentle warmth spread through the body. My mind rested in deep serenity, lingering in spontaneous breath suspension, with subtle, understated energetic sensations present in the hands. Phase 2: Nose tingled, burping occurred, warmth radiated through the back, while the wrists and underarms carried a delicate coolness. An opening and closing rhythm engaged the shoulders and hips; eyes grew softly moist, and the body felt as though embracing an immense sphere, completely hollow within. During the Three-Syllable Root Mantra, fine vibrations animated the nose, brow center, and palms. Vibrations from the chest extended laterally through to the arms, palms pulsed with twitches, and the lower abdomen tightened with firm engagement. Phase 3: The physical frame felt expanding progressively vaster; burping occurred, the body radiated heat, knees opened wide to both sides, and the outer edges of the feet grounded into the floor.

第一阶段几个呼吸之后身体漂浮感，打嗝，呼吸不呼的感觉，眼前有些模糊的画面，肩膀胀脚心感觉有凉气，眼睛微微湿润 。第二阶段呼吸很深，身体的开合感也大，呼吸若有若无，头的右侧，胳膊和肩发胀，后背有些顶，眼睛湿润。第三阶段鼻子发酸，打喷嚏打嗝，慢慢的感觉有股强大的气注入到胳膊和双手，身体感觉没有一样，眼前隐隐约约有些景色，一条望不到边的长长布在浮动，胳膊气足，双手发胀，感觉强大的劲撑着，知道是老师的赋能，不呼不吸的感觉，听到老师说收功，想收怎么也收不回来，原来使劲用意念可以，今天不管用了，听到老师带练收功时赶紧睁开眼睛，看到双手还是抱球的姿势，就是收不回来，闭上眼顺其自然吧，静静的过了好一会，感觉到呼吸了，慢慢调整才收回功来。然后静静地躺下来，感觉这那股强大的支撑胳膊的劲，还有那个长长漂浮着不知是红还是黑色的布，心里一种感动的情绪，眼泪不住的往下流，想到老师又是泪流满面，感恩老师！

Phase 1: After a few breaths, a sensation of weightless floating arose in my body, accompanied by diaphragmatic air release and a state where breathing seemed to suspend entirely. Hazy imagery drifted before my vision; my shoulders swelled with qi, cool chill was expelling from the soles of my feet, and my eyes grew gently moist. Phase 2: Breathing sank very deep, accompanied by a pronounced opening and contracting rhythm throughout the body. Respiration became gossamer-light and subtle. The right side of my head, along with my arms and shoulders, swelled with energetic fullness, while my upper back felt an upward structural thrust. Tears welled softly in my eyes. Phase 3: A sour tingle rose in my nose, followed by sneezing and burping. Gradually, I felt a surging volume of powerful qi pouring into my arms and hands; my physical body felt as if it had dissolved into nothingness. Indistinct scenery drifted before my mind's eye—an endless bolt of fabric floating in the void. My arms brimmed with vital qi, hands swelling with energetic fullness, firmly braced and sustained by an immense force that I recognized as Master's vital empowerment. Breath settled into effortless suspension. When I heard Master cue the closing sequence, I tried to gather the energy back, but no matter how I tried, the qi refused to retract. In the past, applying conscious mental focus would suffice, but today that deliberate effort had no effect. Hearing Master guide the closing movements, I hurried to open my eyes, only to find my hands still frozen in the posture of embracing the sphere—I simply could not bring them down. I closed my eyes again and surrendered to whatever unfolded naturally. After resting quietly for a good while, breath gently returned; only then, by softly adjusting my state, was I finally able to complete the closing sequence. Afterward, I lay down in silence, feeling that potent force that had braced my arms, along with the image of that endless floating cloth—uncertain whether red or black. A profound surge of emotion welled within my heart; tears streamed down my cheeks uncontrollably. At the mere thought of Master, my face was bathed in tears once more. Deep gratitude to Master!

第一阶段一两个呼吸后慢慢变得高大感，呼吸之间有微微的开合感，出汗，打嗝，慢慢的呼吸若有若无，肩和脖子有微微麻的感觉。第二阶段口水增多，打嗝。双手和胳膊麻胀被架着的感觉，左腿有跳动感，双手之间有股什么东西快要连在一起要流通的感觉。三字根本咒时明显感觉到了老师头部发音的不同位置，嘴唇和鼻头发麻，感觉双手对接有个螺旋的圈向下走，胳膊酸疼全身震动。第三阶段开始出汗，身体浮在空中，慢慢的感觉头部在高高的宇宙中，虽然脑海里想着意守劳宫穴，但是感觉不到胳膊和双手的存在，过了一会感觉到了双手麻胀，胳膊也有胀感，呼吸若有若无感觉到了气血自动在全身流动，老师说收功时还是没能收回来，收功后等到气慢慢往下沉时才把功完全收回来。感恩老师的赋能！

Phase 1: After just one or two breaths, a gradual sensation of expanding stature and tallness arose. Between breaths, there was a subtle opening and contracting rhythm, accompanied by perspiration and diaphragmatic air release. Breathing became gossamer-light and imperceptible, while my shoulders and neck felt a delicate tingling sensation. Phase 2: Saliva increased abundantly, accompanied by burping. My hands and arms tingled and swelled with qi, feeling as though supported by invisible scaffolding; subtle involuntary twitches pulsed through my left leg, and an energetic current between my palms felt poised to fuse and circulate smoothly. During the Three-Syllable Root Mantra, I distinctly perceived the varied cranial resonance points in Master's voice. My lips and the tip of my nose tingled with numbness; between my facing palms, a spiraling vortex seemed to descend downward, accompanied by soreness in my arms and rhythmic vibrations throughout my whole body. Phase 3: Perspiration began to flow as my body hovered suspended in space. Gradually, my head felt elevated high into the cosmic expanse. Although my intention was to anchor awareness at Laogong (palms), I could no longer perceive the physical existence of my arms or hands. After a while, a tingling fullness returned to my hands and arms; breathing grew gossamer-light, and I sensed vital qi and blood circulating autonomously throughout my entire vessel. When Master called for the closing sequence, I still could not retract the energy immediately; only after the closing guidance, when the qi gradually sank downward, was the energy fully gathered back. Deep gratitude for Master's vital empowerment!

第一阶段口水增多，打嗝，脚心跳动，出汗，呼吸之间感觉身体自动往里挤，眼睛微微湿润。第二阶段感觉身体漂浮在空中，口水多，眼前隐隐约约出现一些画面，意守劳宫穴，喉咙处有股清凉感。三字根本咒，鼻腔处震动，双手和胳膊发麻，排气，脚趾麻跳感，左侧小腿外面发凉。第三阶段第一个呼吸感觉胸腔开的很大，出汗，不呼不吸的感觉，口水增多，感觉像座山在空中看着一些画面，劳宫穴气感不是很强，小腿左侧有凉气，收功时按着老师教的方法很容易收回来。

Phase 1: Saliva increased abundantly, accompanied by burping, pulsing vibrations in the soles of my feet, and perspiration. Between breaths, the body felt as though it were being drawn inward automatically, while my eyes grew gently moist. Phase 2: A sensation of weightless floating in space arose; saliva remained abundant. Fleeting visions flickered before my inner gaze. Anchoring awareness at Laogong (palms), a soothing coolness swept across my throat. During the Three-Syllable Root Mantra, my nasal cavity vibrated, both hands and arms tingled, internal gas released, toes twitched with tingling sensations, and deep chill was expelling along the outer edge of my left calf. Phase 3: With the very first breath, my thoracic cavity felt vastly expanded. Perspiration broke out, and breath settled into effortless suspension. Saliva flowed plentifully. I felt rooted like a mountain suspended in mid-air, serenely observing flickering imagery before me. Energetic flow at Laogong (palms) was moderate, while cool air continued expelling from my left calf. Following Master's closing technique, the energy gathered back effortlessly.

第一阶段前两个呼吸感觉较深，胸腔向两侧顶到肩部，鼻子微微酸打了一个嗝，手心发麻，呼吸微弱，肩膀有麻感。第二阶段感觉很少，打嗝，出汗，呼吸平静，手和胳膊微微发胀。三字根本咒打嗝，手脚麻，感觉胸口向两侧无限延伸，腹部咕咕叫第三阶段可能是三字根本咒的威力，手心感觉一股很大的力量，出汗，口水增多，手心之间感觉有个无形的东西被双手挤成像彩虹形状的门或是桥的感觉，鼻子和头部有股气向上，胸口微微顶的感觉。感恩老师老师的引领和爱护，身体每天都有变化，感觉越来越通透，修行融入到生活里，幸福感强，心境也在慢慢转化提升。

Phase 1: The first two breaths felt exceptionally deep, the ribcage expanding laterally toward the shoulders. A slight sour tingle touched my nose, followed by a burp. My palms tingled, respiration grew faint, and a mild numbness settled into my shoulders. Phase 2: Sensations were subtle: occasional diaphragmatic air release, perspiration, tranquil breathing, and a slight swelling fullness in my hands and arms. During the Three-Syllable Root Mantra, burping occurred, hands and feet tingled, the chest felt as though it expanded infinitely outward to both sides, and visceral peristalsis rumbled through my abdomen. Phase 3: Likely catalyzed by the potent resonance of the Three-Syllable Root Mantra, an immense energetic force surged into the palms of my hands. Perspiration emerged, and saliva flowed abundantly. Between my palms, an invisible energetic substance seemed compressed into an arching rainbow-like gateway or bridge. A current of qi ascended toward my nose and head, while a subtle upward pressure engaged my chest. Deep gratitude to Master for your steadfast guidance and compassionate care. Each day brings tangible bodily transformations; my vessel feels increasingly transparent. As cultivation seamlessly integrates into daily living, a profound sense of well-being arises, and my inner state continues to elevate and transform.

第一阶段呼吸较深，有轻微的气自动从喉咙处出来，口水增多，眼睛微微流泪，身体漂浮后腰处温热感，左腿有凉气。第二阶段呼吸很深，胯部有开合感，身体浮在空中，小腹发热，出汗，双手发胀整个手掌被气顶着变直的感觉，知道是老师的赋能。有时感觉呼气时双手发顶，腹部感觉紧，有些气没有完全呼出来。三字根本咒嘴唇和鼻子有震动感，身体微微晃动，打了一个嗝，腹部发热，胸口和胳膊震动，微微发麻。第三阶段腰腹部热感，手胀，右手腕处微疼，臀部微凉，口水多，呼吸慢慢变微弱。

Phase 1: Respiration sank deep; subtle puffs of air released spontaneously from the throat. Saliva increased, tears welled softly, and a floating sensation enveloped the body. Gentle warmth permeated my lower back, while cool air released from my left leg. Phase 2: Breathing became very deep; an expansive opening and contracting rhythm engaged the hips. My body hovered suspended in mid-air, lower abdomen warming deeply with perspiration. Both hands swelled with qi, the palms braced so firmly by energetic pressure that the fingers straightened out involuntarily—a clear sign of Master's vital empowerment. At moments upon exhalation, an upward pressure rose in my hands, the abdomen tightened, and some air felt not fully expelled. During the Three-Syllable Root Mantra, fine vibrations resonated in my lips and nose, my body swayed subtly, a burp released, the abdomen warmed, and my chest and arms vibrated with a delicate numbness. Phase 3: Warmth enveloped the waist and abdomen; hands were swollen with qi, with slight aching at the right wrist and coolness at the buttocks. Saliva remained plentiful as breathing gradually faded into subtle stillness.

第一阶段呼吸较深，有气从后背升到头顶，吸气时肩膀向上撑，顶的感觉，右肩膀有血液流过，微微凉的感觉，收功后出汗了。第二阶段开始的两个呼吸很深，身体向里挤和向外开的幅度大，慢慢的呼吸平静不吸不呼了一会，身体漂浮感肩膀上顶，头部有凉气感。三字根本咒鼻子和头顶有震动感，打嗝，出汗。第三阶段呼吸较深，身体有开合感，口水增多，身体像个大气球的形状，从高空包到脚下微微晃。收功时腰部可能晃动的劲力不够或不是整劲两次才收回来，收功后打嗝。

Phase 1: Respiration sank deep; an energetic current ascended along my back to the crown vertex. On inhalation, the shoulders braced upward with a sensation of supportive vertical pressure. Warm circulation coursed through my right shoulder accompanied by a faint cool sensation; light perspiration broke out after closing. Phase 2: The opening two breaths were profoundly deep, the physical frame rhythmically compressing inward and expanding outward with wide amplitude. Gradually, breath settled into serenity, pausing in natural breathless stillness. A floating sensation arose with shoulders braced upward, while cool qi refreshed the head. During the Three-Syllable Root Mantra, fine vibrations resonated through my nose and crown; diaphragmatic air released, accompanied by perspiration. Phase 3: Breath remained deep with an expansive opening and closing rhythm; saliva flowed plentifully. My body felt like a vast, inflated balloon suspended from high above down to my feet, gently oscillating. During the closing sequence, perhaps because the kinetic engagement through the waist lacked unified whole-body power, it took two attempts to fully gather the energy; burping occurred naturally after closing.

第一阶段呼吸较深，呼吸时尽量保持和身体自动开合的时间长短一致，不过感觉呼吸的气息还是有些跟不上身体的开合度，口水增多，腿部有凉的感觉。第二阶段呼吸深，身体微微晃，口水增多，手胀，后背和头大椎处微微顶的感觉，腿和胳膊有凉意。第三阶段呼吸深，呼吸尽量随着身体的开合度保持一致，身体像托着一个大球，头部和大椎处微微顶，感觉这两天练功身体的感觉越来越少，也不明显了，可能是身体越来越通畅了。感恩老师！

Phase 1: Respiration sank deep. I made conscious effort to synchronize the duration of breathing with the autonomous opening and contracting rhythm of the body, though the breath still felt slightly behind the expansive amplitude of the vessel. Saliva increased, and a cool sensation passed through my legs. Phase 2: Breath was deep and the body swayed gently; saliva remained plentiful, hands swelled with qi, and an upward bracing sensation arose at my back and Dazhui (cervical spine). Legs and arms felt cool chills releasing. Phase 3: Breathing was deep, synchronized as closely as possible with the body's opening and contracting cadence. The vessel felt as though it cradled a colossal sphere, with subtle upward alignment engaging the head and Dazhui (cervical spine). Over the past two days, overt somatic reactions during practice have grown fewer and less conspicuous—likely reflecting that the internal pathways are becoming progressively clear and unobstructed. Deep gratitude to Master!

第一阶段口水增多，眼睛微微湿润，呼吸和身体开合一致，胯部也有开合感，左肘处感觉有气血流过，不吸不呼了一会收功后出汗。第二阶段开始打嗝，很快进入不呼不吸的状态，气自动在身体运行，腰，腿，脚趾胳膊一些地方有跳动，身体漂浮在空中，想睡的感觉，脊椎从下到上和头有些凉，腰和臀部也感觉微微凉。三字根本咒感觉眉心处颤动，像是有个小蜜蜂，胸口向两侧延伸心很放松的感觉，小腹微微动有暖意。老师咒语念完看花时微微感觉到一点，不是发散的感觉。第三阶段双手一抱就感觉身体向上的漂浮感，体会到了这是老师三字根本咒的威力，老师说开始时一吸一呼有如进入仙境般的感觉，打嗝，肩部上托感，两只胳膊吊着，两臂自然上托高悬，被气机虚虚引带过顶，高过了头，真想睁开眼看看是什么样的状态，怎么会这么高呢？左胳膊微微麻，收功还是很自如的。感恩老师的赋能！

Phase 1: Saliva increased and eyes grew gently moist. Respiration synchronized naturally with the body's opening and contracting cadence, which extended through the hips. Warm circulation coursed through my left elbow; breath paused in tranquil suspension for a time, followed by perspiration after closing. Phase 2: Diaphragmatic air released early on, quickly transitioning into a state of breathless stillness where vital qi circulated autonomously through the vessel. Subtle muscular twitches fluttered through my waist, legs, toes, and arms. My body floated weightlessly in mid-air with a drowsy ease; a cool sensation ascended along the spine to the head, with the waist and buttocks also feeling slightly cool. During the Three-Syllable Root Mantra, a fine fluttering tremor resonated at the brow point like a buzzing bee. The chest expanded outward laterally into profound relaxation, and gentle movement with soothing warmth stirred in the lower abdomen. When Master completed the chant and cued the floral visualization, I felt a faint, contained focus rather than scattered dispersion. Phase 3: The moment my hands embraced the posture, an upward buoyant floating sensation seized my body—experiencing firsthand the potent catalyst of Master's Three-Syllable Root Mantra. As Master cued the initial breath cycle, an ethereal serenity like stepping into a celestial realm enveloped me. Diaphragmatic air released, shoulders felt lifted upward, and both arms felt suspended as if hung by invisible cords—effortlessly hoisted aloft, subtly guided by the energetic dynamism until they rose well above my head. I had a curious urge to open my eyes to witness this posture—how could they have floated so high? My left arm tingled faintly. The closing sequence was executed with complete ease. Deep gratitude for Master's vital empowerment!

第一阶段打嗝，口水增多，肩部和胯部有开合感，出汗，腰部和脊椎发热。第二阶段一两个呼吸后感觉浮在空中，慢慢的像是一朵云，静静地不呼不吸的感觉，出汗。三字根本咒感觉百会穴上部有震动，胸口到后背微微震动感，小腹微热。第三阶段腰部发热，胳膊和肩微微凉，慢慢的后背发热，双手心感觉有气在转动，出汗，感觉浮在高空中，微微晕的感觉。今天在长辈宅中练功，家中来客走动环境有些嘈杂，意念偶受干扰不够凝神。

Phase 1: Diaphragmatic air release, abundant saliva, and an expansive opening and contracting rhythm through the shoulders and hips. Perspiration broke out as warmth radiated through my waist and spine. Phase 2: After just one or two breaths, I felt suspended in mid-air, gradually drifting like a solitary cloud in serene, breathless stillness, accompanied by light perspiration. During the Three-Syllable Root Mantra, fine vibrations buzzed above Baihui (crown), a subtle tremor reverberated from chest to back, and the lower abdomen warmed gently. Phase 3: Warmth gathered in the lower back, while the arms and shoulders felt cool chills releasing. Gradually, the entire back warmed, and a swirling current of qi stirred in the centers of both palms. Perspiration flowed; hovering high in the void brought a faint lightness of head. Today I practiced at an elder's residence; with guests walking about and a somewhat bustling environment, my meditative focus was occasionally perturbed and not entirely gathered into deep stillness.

第一阶段两个呼吸后鼻子发酸，打嗝，打喷嚏，身体发热，出汗，呼吸较深，身体漂浮感觉抱着很大的球，微微晃，口水增多，眼睛微微湿润，双手之间气感强，肩部发胀收功后打嗝。第二阶段呼吸很深像抱球一样浮在空中，会阴处微微麻，百会和会阴感觉有条弧形线和双手之间的一条圆弧线交叉撑起一个大球，进入不呼不吸的感觉，出汗，身体发热，脚也是热的。第三阶段双手抱球呼吸深，眼前频道出现一些画面，体会到了意守劳宫穴的重要性，仿佛意念很容易被这些东西带进去的感觉，也觉得正是磨炼自己的时候，意守劳宫穴不能被它们带走，感觉劳宫处气一动一动的，胳膊有些微凉。收功后脖子咔咔响。

Phase 1: Two breaths in, a sour tingle struck my nose, accompanied by burping, sneezing, internal heat, and perspiration. Breathing sank deep; hovering weightlessly, I felt as though I cradled an immense energetic sphere, swaying gently. Saliva flowed plentifully, eyes grew softly moist, qi sensation was potent between my palms, and my shoulders swelled with qi; a burp released upon closing. Phase 2: Breathing was profound as I drifted suspended in mid-air embracing the sphere. Huiyin (perineum) tingled faintly; an energetic arc connecting Baihui (crown) and Huiyin (perineum) seemed to intersect with an arc between my palms, together bracing open a vast spherical field. Breath settled into effortless suspension; perspiration flowed as warmth suffused the body and feet. Phase 3: Embracing the sphere with deep breathing, visionary scenes flickered repeatedly before my inner eye. I deeply realized the paramount importance of anchoring awareness at Laogong (palms), as the mind could easily be drawn into these illusory displays. I recognized this as the very crucible of self-mastery: anchoring awareness firmly at Laogong (palms) so as not to be carried away by external impressions. At Laogong, the qi pulsed with rhythmic undulating beats, while my arms felt slightly cool. Subtle cervical clicks of skeletal realignment sounded after closing.

第一阶段几个呼吸之后，出汗，头部发热，呼吸较深，手脚有跳感。第二阶段呼吸很深，出汗，肩和胯有开合感，胸部向外撑大，胯部有向外撑，腹股沟处有些顶的感觉，手指发胀血液流动感，出汗身体发热，感觉全身的汗毛孔都开了。第三阶段呼吸深，肩胯部有开合感，身体里面感觉充满了气，气撑到后背，呼吸微弱，脚后跟跳胀感。感恩老师！

Phase 1: After a few breaths, perspiration emerged, heat radiated through the head, respiration deepened, and subtle twitches fluttered in the hands and feet. Phase 2: Breathing sank very deep amid continuous perspiration; an expansive opening and contracting rhythm engaged the shoulders and hips. The chest expanded outward, the hips braced outward with gentle pressure at the inguinal folds, and fingers swelled with perceptible arterial pulse. As heat radiated throughout the body and perspiration poured, every single pore felt wide open to the universe. Phase 3: Breathing was deep with opening and contracting movements across the shoulders and hips. The internal vessel felt filled to capacity with vital qi, bracing all the way through the back. Respiration faded to faint subtlety, while the heels pulsed with swollen, throbbing qi. Deep gratitude to Master!

第一阶段一两个呼吸后打了一个大喷嚏，流鼻水，身体感觉高大，胯和肩开合感和呼吸一致，胸口很撑，感觉气总是没有吸满，手胀，感觉到了全身毛孔都在出汗。第二阶段呼吸很深，身体肩胯有开合感，右侧身体有热感，像个大大的球，胸口向两侧撑，吸气时身体像飞机的感觉，还是吸不满的感觉，右侧手掌微麻，膝盖向外撑开的感觉。三字根本咒打嗝，胸口微麻，胳膊两侧震动。第三阶段呼吸很深，身体像个空空的球，胸口处撑胀，手腕处顶胀感，全身毛孔出汗，眉心处湿漉漉的感觉。快收功时呼吸若有若无的状态。今天总感觉胸口处顶，没有完全吸满的感觉，老师是不是呼吸深，用力了呢？

Phase 1: One or two breaths in, a forceful sneeze cleared nasal discharge. A sensation of heightened, expansive stature arose; the opening and contracting rhythm of hips and shoulders synchronized with my breath. The chest felt taut and braced, as though the breath could never be completely filled. Hands swelled, and perspiration seeped from every pore across my body. Phase 2: Breathing was exceptionally deep; shoulders and hips engaged in opening and contracting rhythm, with warmth enveloping the right flank like an expansive sphere. The chest expanded laterally; on inhalation, my frame felt like an airplane taking wing, yet the sensation of incompletely filled breath persisted. My right palm tingled faintly, and knees braced outward. During the Three-Syllable Root Mantra, burping occurred, the chest tingled faintly, and vibrations resonated along both arms. Phase 3: Respiration was profoundly deep; my body felt like a hollow sphere, chest expanded with pressure, and wrists braced with swollen tension. Perspiration vented from all pores, leaving a moist, damp sensation at the brow point. Nearing the closing sequence, breathing became gossamer-light and imperceptible. Throughout today's practice, there was a persistent feeling of fullness against the chest as if the breath never quite filled to capacity—Master, might this be because I breathed too deeply and applied too much deliberate effort?

第一阶段呼吸深，慢慢的感觉自己像个透明的球，头微微晕，感觉后脑勺有气，出汗，左腿和臀部微微麻。第二阶段呼吸很深且均匀，整个身体在充着气，胳膊被架着的感觉，大腿的腹股沟处有充气的感觉，眼睛微微湿润，收功后打嗝。第三阶段打嗝呼吸深，双臂向外拉伸很长感，向内回收时感觉五脏被挤的很紧，肩膀和手臂像雄鹰的翅膀高过头顶，有种飞翔感，后背右侧发热，出汗，鼻梁和眉心处一种湿凉感。这段时间不知什么时候胳膊不疼了，双手虎口处的扎疼感也消失了。力气又增长了，从早晨五点起来到一点半没休息居然没觉得累。感恩老师！

Phase 1: Breathing sank deep; gradually I felt myself transform into a luminous, transparent sphere. A subtle dizziness arose, qi gathered at the back of the head, perspiration surfaced, and my left leg and buttocks felt a mild tingling numbness. Phase 2: Respiration was deeply even and serene; my entire vessel felt suffused with qi, arms supported by invisible scaffolding, and the inguinal folds of the thighs feeling inflated with energetic fullness. Eyes grew softly moist; diaphragmatic air released after closing. Phase 3: Accompanied by burping, breath deepened profoundly. Both arms felt stretched endlessly outward; upon retracting inward, the internal organs felt compactly compressed. My shoulders and arms soared above my head like the wings of an eagle, evoking a soaring sensation of flight. Heat radiated from the right side of my back amid perspiration, while a moist, refreshing coolness touched the bridge of my nose and brow point. Without realizing it, the chronic ache in my arms has dissolved, and the stabbing prickles at the tiger's mouth (Hukou) of both hands have completely vanished. Physical stamina has surged again—having risen at five in the morning and worked continuously until one-thirty in the afternoon without a single break, I felt not the slightest trace of fatigue. Deep gratitude to Master!

第一阶段呼吸深，口水增多，胳膊被撑向两侧使劲伸展，肩膀被撑开然后又下落，感觉有气到头顶，右脚后跟麻到脚趾，左臂微凉，收功后出汗。第二阶段打喷嚏，打嗝，流鼻涕，手胀，肩膀被撑开下沉然后向上有气顶到头，大椎穴有顶的感觉。第三阶段一两个呼吸后想睡的感觉，不吸不呼了一会，气在身体自行运转从背到肩，脑后都有气感流动，双手发胀。得知今天是老师的生日，祝老师生日快乐，心想事成，永远年轻！

Phase 1: Breathing was deep; saliva flowed abundantly. Arms were braced outward to both sides in vigorous expansion; shoulders opened wide and then settled down. Qi ascended to the crown vertex; numbness coursed from my right heel to the toes, while my left arm felt cool chills releasing. Perspiration broke out after closing. Phase 2: Sneezing, burping, and nasal discharge cleared blockages. Hands swelled with qi; shoulders opened, sank, and then an ascending current of qi braced upward into the head, engaging Dazhui (cervical spine) with upward structural pressure. Phase 3: One or two breaths in, a gentle drowsy calmness arose, settling into a period of breathless stillness. Vital qi circulated autonomously through the vessel—flowing from the back to the shoulders and behind the skull—while both hands swelled with qi sensation. Learning that today is Master's birthday, I wish Master a very happy birthday, boundless fulfillment in all endeavors, and everlasting vitality and youth!

第一阶段呼吸深，吸气时胳膊向两侧延伸感觉气到胸口处顶开双肩，有夹脊感，气充到两侧的胳膊肌肉顶胀感，呼气感觉肩下落，双手之间有气顶着，手发胀，眼睛湿润。第二阶段也是感觉双肩和胳膊连带肌肉一起被撑开的感觉，左侧肩膀和膝盖微微凉，出汗，身体发热。三字根本咒感觉头顶有气，胸口上部向两侧放松，一种非常舒心的感觉，丹田处微微麻。第三阶段还是感觉胳膊和肩向两侧撑，肩胛骨挤胀感，后背有气向上顶着头，收功后打嗝，脖子和玉枕穴微微胀。感恩老师的赋能！

Phase 1: Breathing was deep. On inhalation, the arms stretched laterally as qi surged into the chest, opening both shoulders wide with a gentle engagement of the interscapular region (Jiaji). Qi suffused the musculature of both arms with expansive pressure; on exhalation, the shoulders settled downward, an energetic cushion braced between my palms, hands swelled with qi, and eyes moistened. Phase 2: Similarly, both shoulders and arms—along with their underlying musculature—felt stretched wide open by internal qi. A faint coolness touched my left shoulder and knee; perspiration emerged as whole-body warmth gathered. During the Three-Syllable Root Mantra, qi was palpable at the crown, the upper chest relaxed outward to both sides into an exceptionally soothing, serene ease, and Dantian (abdominal core) tingled faintly. Phase 3: Arms and shoulders continued bracing outward laterally, shoulder blades compressed with expansive fullness, and qi ascended along the back to brace the head. A burp released after closing, with subtle fullness at the neck and Yuzhen (occipital point). Deep gratitude for Master's vital empowerment!

第一阶段感觉肩膀向两侧撑开，开合感很大，脖子的拉扯也很强，气从胳膊到手，发胀收功后打嗝。第二阶段还是双肩向两侧被撑开，脖子的拉扯感强，眼前浮现一些画面，不吸不呼了一会，眼睛微微流泪，收功后打嗝。第三阶段感觉肩膀和胸口处都被撑开，脖子拉伸，呼吸深，眼前有些画面，收功后脚底都是湿的。今天练功的全程是肩颈从里向外自动调理按摩的感觉，而且是深层次的。

Phase 1: Shoulders braced outward to both sides with wide opening and contracting amplitude; a strong traction stretched the neck. Qi flowed from the arms into the hands, swelling with fullness; burping occurred after closing. Phase 2: Both shoulders were again braced outward laterally with pronounced traction through the neck. Fleeting visions surfaced before my inner sight; breath paused in natural stillness for a time, tears welled softly, and a burp cleared upon closing. Phase 3: Both shoulders and chest felt braced wide open with continuous cervical elongation. Breathing was deep; mental imagery flickered, and upon closing, the soles of my feet were damp with perspiration. Throughout today's practice, it felt as though the entire neck and shoulder girdle underwent an autonomous, profound realignment and deep-tissue therapeutic unwinding from the inside out.

第一阶段打嗝较多，双肩向两侧被撑开，有些发胀，眼睛微微流泪，脖子发顶微微有拉扯感，意守劳宫穴呼吸深，肚子咕咕叫有排气感。第二阶段，出汗，发热，感觉后背到头顶有个很宽的通道，胸部往上有股轻松感，眼前透明的天空有淡淡的云雾缭绕。三字根本咒头左侧微微胀，胳膊震动感，胸口部向两侧延伸的感觉，小腹微微动。第三阶段呼吸深且平静，双肩和胸口撑开，有气充到胳膊，左下臂发胀微微疼，眼前出现一座高山，天空有一种通透感，也有一层薄薄的白云，收功后后背发热，脚底出汗。中午躺下闭眼休息时，看到丹田小腹处有一个白色玉石的观音，闭眼静坐着，我就一直看着她慢慢的自己眼泪不住的流了出来，一种神奇的体验。

Phase 1: Frequent diaphragmatic air releases; shoulders braced laterally with swollen fullness. Tears welled softly, the neck engaged upward with subtle traction, and breathing sank deep as I anchored awareness at Laogong (palms). Visceral peristalsis rumbled in my belly, accompanied by internal gas release. Phase 2: Perspiration and heat radiated as a broad energetic conduit seemed to open from my back straight to the crown vertex; an airy lightness arose above the chest, and before my inner vision stretched a crystal-clear sky veiled in delicate drifting mists. During the Three-Syllable Root Mantra, the left side of my head swelled slightly, fine tremors vibrated down the arms, the chest expanded outward laterally, and subtle movements stirred in the lower abdomen. Phase 3: Breathing was deep and tranquil; shoulders and chest opened wide as qi surged into my arms, the left forearm swelling with a slight ache. Before my inner gaze stood a majestic mountain beneath an infinitely transparent sky touched by wisps of white cloud. After closing, my back radiated deep heat, and the soles of my feet were damp with perspiration. Resting with eyes closed at noon, a vision appeared at my lower Dantian: an immaculate white jade Guanyin sitting in serene, closed-eye meditation. As I quietly observed her, tears began streaming down my cheeks uncontrollably—a truly wondrous, sacred experience.

第一阶段双肩向两侧撑开，脖子上提感，打了几个嗝，出汗。左侧耳朵和脑后发热，脖子出微微凉感。第二阶段呼吸深，双肩和头有向上托感，仿佛置身于大自然之中空中浮云慢过，一种仙境般的清净平和的状态，之间打了一个嗝，也不影响享受的这种感觉。三字根本咒鼻子上部和眉心麻感，胸口微微发顶，向两侧拉伸，胳膊和腿部震动。第三阶段一两个呼吸感觉身体漂浮，身体里还是呈现天空，浮云，山川大自然景观，那种清净，正是自己向往已久的，不出家门也是深处其中，真不想收功，每天沉浸在这种感觉里真好，也看到了不好的场景怕受影响紧守劳宫穴。感恩老师的赋能和陪伴！真希望每天都能听到老师的教诲。追随老师认真练功，让自已变得强大起来。

Phase 1: Shoulders braced outward to both sides with the neck gently suspended upward; several burps released amid perspiration. Heat radiated through my left ear and the back of the head, while a subtle cool breeze whispered across the neck. Phase 2: Breathing sank deep; shoulders and head were supported by an upward buoyant force, as though immersed in the pristine heart of nature with clouds drifting lazily across the sky—an ethereal state of untainted tranquility and peace. An intermittent burp surfaced without disturbing this sublime enjoyment. During the Three-Syllable Root Mantra, the upper bridge of the nose and brow point tingled, the chest felt subtle upward pressure while stretching laterally, and vibrations coursed through arms and legs. Phase 3: One or two breaths in, weightless floating ensued. Internally, the panorama of vast skies, floating clouds, mountains, and pristine natural vistas unfolded once more. That pure serenity was precisely what my soul had yearned for across decades; without stepping outside my door, I was immersed within its depths. I truly did not want to close the practice—how wonderful it is to immerse in this state each day. When disturbing visions briefly appeared, to prevent being swayed, I anchored awareness tightly at Laogong (palms). Deep gratitude for Master's vital empowerment and steadfast companionship! How I wish I could hear Master's teachings every single day. I will follow Master and cultivate diligently, forging true inner strength within myself.

第一阶段，打嗝鼻子微微酸，身体发热，眼睛湿润。第二阶段几个呼吸后出汗，头部微微凉，吸气时胯和肩肘同时撑起的感觉，脖子和肩上提被吊起的感觉，脖子发胀微微响了两下，不吸不呼了一会，一种平静感。第三阶段出汗，肩，胯和劳宫穴感觉同时吸气撑开身体，脖子发顶，挤，微微响了一下，不吸不呼了一会，有气托着，打了一个嗝，收功后脚底出汗。

Phase 1: Diaphragmatic air release, a mild sour tingle in the nose, body warming deeply, and eyes softly moist. Phase 2: After a few breaths, perspiration emerged while the head felt a refreshing coolness. On inhalation, hips, shoulders, and elbows braced simultaneously; the neck and shoulders felt lifted as though suspended from above. The neck swelled with qi and gave two subtle clicks of skeletal realignment. Breath paused in effortless stillness, bathed in deep tranquility. Phase 3: Amid perspiration, the shoulders, hips, and Laogong (palms) felt as if they inhaled simultaneously, expanding the entire vessel. The neck engaged upward with compressing pressure, emitting a subtle click of realignment. Respiration paused in breathless suspension, cradled by supportive qi; a burp cleared, and the soles of my feet perspired upon closing.

第一阶段呼吸较深，身体空空的感觉，吸气时像个充气的气球一样，呼气脖子发胀顶着脑后，脚底发热。第二阶段一呼一吸身体深层如风箱充鼓一般，脖子发胀，气推到脑后，头被气顶的发抖动感，出汗，双手心麻，气血在手心鼓动，不呼不吸了一会，打嗝，收功后脖子咔咔响了两下。第三阶段脖子发胀，两侧的脖筋紧绷感，左侧涨的微疼，双手腕咔咔响，手心胀，收功后眼睛明亮，脖子后面玉枕处感觉很不舒服，左侧有些累的感觉。

Phase 1: Breathing was deep; the vessel felt hollow and spacious. On inhalation, the body felt like an inflating balloon; on exhalation, the neck swelled with qi, pressing firmly against the back of the head as warmth spread through the soles. Phase 2: With each breath, the body's deep interior billowed like an expansive bellows. The neck swelled with qi, driving energy to the back of the skull until the head vibrated with energetic tremors. Perspiration broke out, centers of both palms tingled as vital qi and blood surged through them, and breath settled into natural suspension. A burp cleared, and subtle cervical clicks of skeletal realignment sounded twice after closing. Phase 3: The neck swelled with qi, the lateral cervical tendons taut with tension, the left side aching slightly with fullness. Both wrists popped with subtle clicks of skeletal realignment, and palms expanded with qi. After closing, my eyes were brilliant and clear, though the Yuzhen (occipital point) area at the back of the neck felt quite uncomfortable, accompanied by a sense of fatigue along the left side.

第一阶段口水增多，眼睛微微湿润，脖子发胀有轻微响，打嗝，手胀，身体发热，平静的看着浮云，不呼不吸了一会，收功脖子咔咔响。第二阶段呼吸很深，出汗，打嗝，脖子左侧胀疼感，呼气时感觉脖子被顶的有些向下低的感觉，鼻子酸，打喷嚏流鼻涕，脖子有响声，排气，手胀像虎爪一样。第三阶段出汗，肩膀被撑开，脖子左侧微微胀疼，头被顶的感觉有些低，不呼不吸了一会感觉气在肩部流动到头上，脖子轻微响，有股气到胸部有些憋感，轻轻的呼了出来，收功后眼睛明亮。

Phase 1: Saliva increased and eyes grew softly moist; the neck swelled with qi, emitting subtle clicks. Burping occurred, hands swelled with energetic fullness, and warmth suffused the body. Serenely watching drifting clouds, breath settled into breathless suspension for a time; subtle cervical clicks of skeletal realignment sounded upon closing. Phase 2: Breathing sank very deep amid perspiration and diaphragmatic air release; the left side of the neck ached with swelling tension. Upon exhalation, the neck felt pressed such that the chin inclined gently downward. Sourness touched the nose, followed by sneezing and nasal discharge, subtle clicks in the neck, internal gas release, and hands swelling firmly like tiger claws. Phase 3: Perspiration continued; shoulders braced wide open, the left side of the neck ached mildly with fullness, and the head felt inclined slightly downward under upward pressure. During a period of breathless stillness, qi circulated through the shoulders and ascended into the head with faint cervical clicks; an energetic knot in the chest felt momentarily tight before being softly exhaled out. After closing, my eyes shone with clarity.

第一阶段呼吸深，脖子顶胀上提挺直感强，被气顶的有抖动感，下巴很低，脖子咔咔响声，口水多，眼睛微微湿润身体发热，手胀。第二阶段吸气时双肩向两侧自动打开，呼气时肩胛处挤胀，胸椎处顶，脖子，双手发胀，打嗝眼睛微微流泪，不呼不吸，若有若无的感觉都有，臀部和脚腕胀感。第三阶段呼吸深，一开一合比较大，呼吸声音粗，出汗，眼睛微微湿润感觉气自动冲向胸椎，肩膀和脖子僵硬的地方，脖子被领起向上，下颌向里紧收着，头部有气，收功时脖子和下巴还是这种姿势，眼睛明亮。

Phase 1: Breathing was deep; the neck braced upward with intense vertical elongation and alignment, vibrating under the force of ascending qi. The chin tucked low, subtle cervical clicks of skeletal realignment clicked repeatedly, saliva flowed plentifully, eyes moistened, body warmed, and hands swelled with qi. Phase 2: On inhalation, both shoulders opened automatically to the sides; on exhalation, the shoulder blades compressed with expansive fullness, the thoracic spine braced upward, and the neck and hands swelled with qi. Burping occurred as gentle tears welled; states of breathless stillness alternated with gossamer-light breathing, alongside swollen fullness in the buttocks and ankles. Phase 3: Respiration was deep with wide opening and contracting amplitude, the sound of the breath noticeably robust. Perspiration flowed and eyes moistened as vital qi surged autonomously into the thoracic spine, shoulders, and rigid areas of the neck. The neck was suspended upward, chin tucked firmly inward (suspended crown and aligned neck), with qi filling the head. Upon closing, the neck and chin maintained this structural alignment effortlessly, leaving my eyes radiant and clear.

第一阶段，肩膀向两侧延伸撑开，脖子胀咔咔响声，感觉有气顶到百会穴，身体发热，鼻头酸打了两个喷嚏，出汗收功后脖子和手腕咔咔响。第二阶段口水增多，眼睛微微流泪，脖子和肩胀，眉心处感觉也在吸气，脖子响，头顶凉感，不呼不吸时感觉有气在胸口转，然后到喉咙，最后从鼻子出来，收功后打嗝。第三阶段肩和脖子顶胀感，右肩微微疼，手腕咔咔响，快收功时不呼不吸的状态，感觉气从胸部到头，然后到眉心，鼻子，喉咙再到胸部。

Phase 1: Shoulders stretched and braced laterally; the neck swelled with qi and gave subtle clicks of skeletal realignment. Qi pressed straight up to Baihui (crown), the body warmed, the tip of the nose turned sour with two sneezes, and perspiration flowed. Subtle clicks of skeletal realignment popped in my neck and wrists after closing. Phase 2: Saliva increased, tears welled softly, and neck and shoulders swelled with qi. The brow point felt as though it too were breathing in; the neck clicked, and a refreshing coolness settled over the crown. During breathless stillness, qi swirled through the chest, ascended to the throat, and released through the nose; a burp cleared after closing. Phase 3: Shoulders and neck experienced strong upward bracing fullness, with a slight ache in the right shoulder and wrists popping with subtle clicks of skeletal realignment. Nearing closing, in a state of breathless stillness, qi circulated in a cycle from the chest to the head, descending to the brow point, nose, and throat, before returning to the chest.

第一阶段口水增多，眼睛微微湿润，脖子两侧胀，拉扯感，呼气时胃部紧缩顶到胸口，眉心处有动感。第二阶段打嗝，出汗，眼睛微微流泪脖子两侧顶，拉伸感眉心微微动，漂浮感，呼吸若有若无感觉有气在左肩处，眉心和脚腕一鼓一胀，收功脖子响。第三阶段脖子两侧微胀，眉心微微麻动感，耳后胀，口水增多，有气在眉间动，呼吸若有若无，眼前出现一圈一圈的光在眉心处闪动，收功后眼睛亮，头两侧和后脑胀感。

Phase 1: Saliva increased, eyes grew softly moist, and both sides of the neck swelled with perceptible traction. On exhalation, the stomach contracted upward toward the chest, and subtle energetic movement stirred at the brow point. Phase 2: Diaphragmatic air released amid perspiration and gentle tears; both sides of the neck braced upward with lengthening traction. The brow point fluttered subtly, a floating sensation arose, and respiration became gossamer-light. Qi gathered at the left shoulder, while the brow point and ankles pulsed with rhythmic swelling fullness; the neck clicked upon closing. Phase 3: Mild swelling fullness lingered on both sides of the neck, with fine tingling vibrations at the brow point, fullness behind the ears, and abundant saliva. Qi stirred between the brows while breathing remained gossamer-light; concentric rings of light shimmered before my vision at the brow point. After closing, my eyes shone brightly, with lingering fullness along both sides of the head and the back of the skull.

第一阶段口水增多，脖子顶胀有些抖动感，右肩有些胀疼，身体发热。第二阶段脖子向上拉伸感强，下颌被顶挤的向里贴到脖子上，眉心处微微有感觉，手胀，口水多，双脚轻浮离开地面的感觉呼吸若有若无，出汗，右眼前一黑一亮的感觉。第三阶段双手和脖子左侧胀，口水增多头向上领着，下颌被挤得贴着脖子，眉心微微麻的感觉，收功后头感觉胀疼。

Phase 1: Saliva increased, the neck swelled with upward bracing pressure and subtle trembling tremors, the right shoulder ached with fullness, and warmth enveloped the body. Phase 2: Upward elongation through the neck intensified; the chin was drawn inward toward the throat by structural pressure. Subtle sensations stirred at the brow point, hands swelled with qi, saliva flowed copiously, and the feet felt weightlessly buoyant as if hovering off the floor. Breathing became gossamer-light amid perspiration, with the right eye perceiving alternating flashes of darkness and luminosity. Phase 3: Both hands and the left side of the neck swelled with qi; saliva was abundant as the head was suspended upward, chin tucked tightly inward toward the throat. The brow point tingled with faint numbness; after closing, a sensation of swelling headache lingered briefly.

第一阶段肩膀被撑开，脖子挤胀感，有响声，头向上领着，口水增多，出汗，眉心处好像有气。第二阶段脖子咔咔响胀，后背顶的感觉，口水多，出汗打嗝，肩部被气撑着，不呼不吸时感觉气在手心，眉心，鼻子上流动，收功时肩膀和脖子累的感觉。第三阶段口水多，开合时脖子和肩咔咔响声脖子左侧胀，呼吸若有若无时气在肩膀，头，后背胳膊，和眉心处游走感，意念紧守劳宫穴，避免被感觉带着走，收功后手腕响。

Phase 1: Shoulders were braced wide open, the neck compressed with swelling fullness and subtle clicks, the head suspended upward, saliva flowed copiously, perspiration broke out, and qi seemed palpable at the brow point. Phase 2: The neck clicked repeatedly and swelled with qi, the back braced upward, saliva remained abundant, and burping accompanied perspiration. Shoulders were propped by internal qi; during breathless stillness, qi circulated through the palms, brow point, and nose. Upon closing, the shoulders and neck felt fatigued from the deep unwinding. Phase 3: Saliva was abundant; during opening and contracting cycles, the neck and shoulders clicked repeatedly, with the left side of the neck swelling with qi. In gossamer-light breathing, qi meandered through the shoulders, head, back, arms, and brow point. I anchored awareness tightly at Laogong (palms) to avoid being swept along by sensory phenomena. Wrists popped with subtle clicks of skeletal realignment after closing.

第一阶段口水增多，肩向两侧撑开，脖子发胀，发热，打嗝感觉有气托着，后背顶，头和眉心有气感。第二阶段口水多，肩和脖子撑开感强，打嗝，出汗，眉心处感觉有气，不呼不吸时气在腋下，肩和头流动。第三阶段脖子左侧胀，身体漂浮感微微晃，平静的感觉，呼吸若有若无，肩被托的感觉，气在手，胳膊眉心处流动，收功后肩部有种轻松的感觉。

Phase 1: Saliva increased, shoulders braced outward to both sides, the neck swelled with qi, and heat radiated. Burping occurred with a sense of supportive energetic lifting; the back braced upward, and qi sensation was palpable at the head and brow point. Phase 2: Saliva remained abundant; shoulders and neck felt intensely braced open, accompanied by burping and perspiration. Qi was distinct at the brow point; during breathless stillness, qi circulated through the underarms, shoulders, and head. Phase 3: The left side of the neck swelled with qi; the body floated weightlessly, swaying gently in serene composure. Breathing grew gossamer-light, shoulders felt cradled by buoyant force, and qi flowed through hands, arms, and the brow point. A profound lightness and relief settled into the shoulders after closing.

第一阶段口水增多，眼睛湿润，打嗝，吸气时肩膀向两侧撑开，脖子拉伸感，感觉气从头到眉心处，微微麻，动的感觉。第二阶段口水多，出汗，打嗝，身体浮动感，后背顶，头部咔咔响，脖子发胀，气到眉心和鼻子上有麻感，不呼不吸期间打了两个很深的嗝。第三阶段，口水增多，脖子咔咔响，左肩处微微胀疼，不呼不吸时，感觉左侧头上部有气在转动。收功后脖子发胀感。

Phase 1: Saliva increased, eyes grew moist, and diaphragmatic air released. On inhalation, shoulders braced outward to both sides with cervical elongation traction; qi descended from the head to the brow point, tingling with fine movement. Phase 2: Saliva flowed abundantly amid perspiration, burping, and a floating buoyancy. The back braced upward, subtle clicks sounded in the head, the neck swelled with qi, and numbness tingled at the brow point and nose. During breathless stillness, two profound diaphragmatic burps released. Phase 3: Saliva was plentiful; the neck clicked repeatedly, and the left shoulder ached mildly with swelling fullness. In breathless stillness, a swirling current of qi stirred at the upper left quadrant of the head. A sensation of swollen fullness lingered in the neck after closing.

第一阶段，脖子微微发胀，后背顶的感觉，口水增多，出汗了。第二阶段脖子和肩胛骨处胀，口水增多，眼前一圈一圈的亮光，呼吸若有若无时出汗打嗝，眉心和鼻梁出汗多的感觉，左侧脖子发胀，肚子咕咕叫，右手腕有凉气，劳宫穴处气一鼓一胀感，收功后眼睛明亮。第三阶段脖子和肩膀撑胀感强，有咔咔响，眉心处有感觉，收功后打嗝，脚底出汗。

Phase 1: The neck swelled slightly with qi, the back engaged with upward structural pressure, saliva increased, and perspiration broke out. Phase 2: Fullness expanded through the neck and shoulder blades; saliva flowed plentifully as concentric rings of luminous light shimmered before my vision. In gossamer-light breathing, perspiration and diaphragmatic air released, with notable sweat beading at the brow point and bridge of the nose. The left side of the neck swelled with qi, visceral peristalsis rumbled in the abdomen, cool chill released from the right wrist, and Laogong (palms) pulsed with undulating waves of expansive qi. After closing, my eyes were bright and clear. Phase 3: The neck and shoulders experienced intense bracing fullness accompanied by subtle cervical clicks of skeletal realignment; sensation was distinct at the brow point. Diaphragmatic air released after closing, with perspiration dampening the soles of my feet.

第一阶段脖子左侧微微拉胀感，后背肩胛顶胀，吸气时感觉气到鼻梁处，出汗，打嗝。第二阶段感觉肩和脖子开合和拉伸感比第一阶段轻松，吸气时感觉气到眉头，肩部发胀，胃部挤压感强，微微疼了一下，肩部微微凉，呼吸若有若无双手意守劳宫，静静地感觉着气血在两手之间流动。收功时胳膊架着感觉有些费劲，晃动了一下身体收回来。第三阶段脖子左侧拉伸感强，肩膀撑胀感，左脚心扎痒感，手心胀，大椎处咔咔响声，呼吸若有若无享受着那种平静感觉。

Phase 1: A subtle pulling distension along the left side of my neck, accompanied by upward expansive pressure between my shoulder blades. As I inhaled, I felt the energetic flow rise to the bridge of my nose; perspiration broke out, followed by diaphragmatic air release. Phase 2: The opening, closing, and stretching across my shoulders and neck felt noticeably lighter and more effortless than in Phase 1. Upon inhalation, the qi sensation reached my brow; my shoulders expanded with fullness, and a pronounced compressive sensation pressed into my stomach with a fleeting twinge of pain, followed by a faint chill across my shoulders. Breathing became subtle as gossamer silk as my awareness gently anchored at Laogong (palms), quietly observing the vital circulation flowing between both hands. During the closing sequence, holding my arms aloft felt slightly strenuous, so I gently swayed my body before drawing myself back to stillness. Phase 3: A strong stretching sensation along the left side of my neck, expansive distension across my shoulders, and a prickling itch at the center of my left sole. My palms felt full and distended, while Dazhui (cervical spine) produced subtle cervical clicks of skeletal realignment. With breath subtle as gossamer silk, I rested deeply in that pure, enjoyable serenity.

第一阶段脖子和右肩膀顶胀感强，手微微胀，身体发热，出汗眼睛湿润，第二阶段脖子左侧拉伸感强，后脑和脖子顶，有咔咔响声，眼睛微微流泪，右手心像是有筋崩开的感觉，扎疼，痒，脚心发热，收功后出汗。第三阶段还是脖子拉胀感，头部发顶的感觉，双手发热，虎口扎疼，右臂有些胀，收功后感觉头部向上拉伸感，玉枕处胀。

Phase 1: Strong upward pressure and distension in my neck and right shoulder. My hands felt slightly swollen with qi, my body warmed up, perspiration broke out, and my eyes became moist with clarity. Phase 2: A pronounced stretching sensation on the left side of my neck, with upward pressure connecting the back of my head and neck, producing subtle cervical clicks of skeletal realignment. Gentle tears welled. In the center of my right palm, there was a sensation like a tight sinew springing open, accompanied by a sharp prickling sting and itching; the soles of my feet radiated heat. Upon closing, perspiration broke out freely. Phase 3: The pulling distension in my neck persisted alongside an upward pressing sensation through the head. Both hands grew hot, the tiger's mouth pricked sharply, and my right arm felt distended. After closing, I felt my head gently drawn upward in an elongating stretch, with full distension at the Yuzhen (occipital) point.

第一阶段几个呼吸之后一种清净感，脖子左侧顶胀，眉头微微麻，脖子咔咔响声，口水增多，手微微胀感，左手小拇指发麻。第二阶段身体发热，出汗，眉心处气感，手麻胀，小拇指像是过电感，口水增多，打嗝后背有些顶胀，小腹有些暖的感觉，双手像是虎爪，脚腕胀，脖子咔咔响，胃部有顶挤的感觉，眼睛微微流泪。第三阶段脖子和后背发胀，平静的感觉，胳膊有上托感身体微微晃，手胀出汗，呼吸若有若无，手心热，感觉胳膊的气流到手上在两手心之间流动，脚心发热，右脚心感觉有气在动。

Phase 1: After just a few breaths, an overarching sense of purity and stillness enveloped me. The left side of my neck pressed upward with distension, my brow tingled faintly, and my neck emitted subtle cervical clicks of skeletal realignment. Saliva increased abundantly, hands felt slightly swollen with qi, and my left little finger went numb with tingling. Phase 2: My body warmed deeply and broke into sweat; an energetic flow gathered at the brow center. Hands tingled and swelled, my little finger vibrating as if touched by a mild electric current. Saliva flowed freely. Following diaphragmatic air releases, my upper back felt an upward distension, while a gentle warmth suffused my lower abdomen. Hands naturally shaped like rooted tiger claws, ankles felt full, my neck clicked softly, and a compressive upward pressure pressed into my stomach while gentle tears surfaced. Phase 3: My neck and upper back expanded with fullness in deep tranquility. Arms felt effortlessly buoyed upward, body swaying subtly. My hands swelled and perspired, breathing became subtle as gossamer silk, and palms grew hot. I distinctly felt the energetic currents descend from my arms into my hands, undulating between both palms. My soles radiated warmth, with qi actively stirring at the center of my right foot.

第一阶段感觉脖子左侧和后背发胀，口水增多，胃部紧，挤压感微疼，眉心处有麻胀感，出汗。第二阶段肩膀撑，脖子咔咔响声，后背脊椎顶胀感，胃部紧的感觉，手麻胀，眉心处微微胀，口水增多，眼睛微微流泪，脚腕处气血流动的感觉，胳膊上托着，一种平静感，不吸不呼了一会，收功后打嗝。第三阶段脖子左侧拉伸顶胀感，眉心微微胀，右手微微麻，手腕处顶的感觉，脖子咔咔响声，下颌紧贴到了脖子，收功后脖子左侧发胀，眼睛明亮。

Phase 1: Distension registered along the left side of my neck and across my back. Saliva increased abundantly; my stomach tightened with a compressive, mild ache, while a tingling distension gathered at the brow center, accompanied by perspiration. Phase 2: Shoulders braced wide, my neck gave subtle cervical clicks of skeletal realignment, and upward distension mounted along the spine. The sensation of stomach tightness remained. Hands tingled and swelled with qi, the brow center distended faintly, saliva flowed freely, and gentle tears surfaced. I could feel vital circulation actively pulsing through my ankles, while my arms were effortlessly buoyed upward in profound calm. My breath entered spontaneous suspension for a time. Upon closing practice, diaphragmatic air released. Phase 3: A strong stretching, upward distension on the left side of my neck, mild fullness at the brow, slight numbness in the right hand, and an upward pressure at the wrists. My neck clicked softly as my chin tucked inward against the throat. Upon closing, distension lingered on the left side of the neck, and my eyes shone with crystalline brightness.

第一阶段，脖子和眉心处微微胀，口水增多，眼睛微微湿润，肩胛骨处撑的感觉。第二阶段脖子微微响，眉心处麻感，肩和脖子感觉轻松很多，胳膊上托着，像是被球罩着的感觉，呼吸平静，出汗，眼睛微微流泪，口水增多，胸口处微微疼。第三阶段，脖子左侧微胀，有咔咔响声，肩胛骨和眉心胀感，肚子咕咕叫，眼睛微微流泪，胸口上部微微疼，左侧胳膊气血流动的感觉，收功后眼睛亮。

Phase 1: Faint distension at the neck and brow center, saliva increasing abundantly, eyes gently moistening, and an expansive bracing sensation between the shoulder blades. Phase 2: The neck clicked softly, the brow center tingled, and my shoulders and neck felt immensely lighter. Arms were supported upward as if enveloped within a subtle energetic sphere. Breath was serene, perspiration broke out, tears welled softly, saliva flowed freely, and a faint ache appeared in my chest. Phase 3: Slight distension on the left side of my neck with subtle cervical clicks of skeletal realignment; expansive fullness settled across the shoulder blades and brow. Intestines rumbled with visceral peristalsis, gentle tears released, and the upper chest felt a subtle ache. I could distinctly feel vital circulation flowing through my left arm. Upon closing, my eyes shone with radiant clarity.

第一阶段口水增多，眼睛湿润，脖子左侧胀有咔咔响声，胸口处有撑的感觉，肚子咕咕叫。第二阶段脖子和眉心处微胀，胸口处微微撑，眼睛微微流泪，胳膊上托感，右手大拇指扎疼感，气在指缝处流动，肚子咕咕叫，右肩膀发胀，脖子有咔咔响声，微微出汗。第三阶段感觉不明显，左侧脖子微胀，眼睛湿润，右手和右肩夹处顶胀，快收功时不呼不吸了一会。

Phase 1: Saliva increased abundantly, eyes moist with clarity, the left side of my neck distended with subtle cervical clicks, chest expanding outward, and intestines rumbling with visceral peristalsis. Phase 2: Mild distension at the neck and brow center, slight expansion across the chest, and gentle tears welling. Arms felt buoyed upward, while the right thumb experienced a sharp, prickling sting as qi coursed between my fingers. Intestinal rumbling continued, the right shoulder swelled with fullness, the neck clicked softly in realignment, and light perspiration broke out. Phase 3: Sensations were subtle: a faint distension on the left side of the neck, moist eyes, and upward pressing fullness in the right hand and right shoulder blade. Approaching the close of practice, breath rested in spontaneous suspension for a time.

第一阶段眼睛流泪，身体发热，出汗，呼吸顺畅感，身体漂浮感，微微晃。第二阶段呼吸顺畅，感觉气充满上身，胳膊也有充气的感觉，左手中指有气流动的感觉，眉心和后背胸椎胀感，呼吸平静出汗，微微流泪，身体有轻轻的上托感，收功后打嗝，左侧头部微胀。第三阶段三两个呼吸后胳膊上托感强，百会处胀感，身体上面仿佛是很粗的气柱，有阳光照到头顶上，静静的感受着，不呼不吸感觉气在眉心和喉咙之间上下动，想呼气又呼不出来，慢慢的感觉气到胳膊，两边的肌肉发胀，双脚腕也有些胀，静静的呆了一会，收功后打嗝，眼睛亮。

Phase 1: Tears flowed freely, body warmed up deeply, and perspiration broke out. Respiration was effortless and smooth, accompanied by a weightless, floating sensation as my body swayed ever so subtly. Phase 2: Breathing remained unobstructed, with vital energy suffusing the entire upper body; even my arms felt gently inflated with qi. I felt an energetic flow coursing through my left middle finger, alongside distension at the brow center and the thoracic spine. Breathing was serene, perspiration continuous, gentle tears welling, and the entire frame felt lightly buoyed upward. After closing, diaphragmatic air released with burping, leaving a faint distension on the left side of my head. Phase 3: Within two or three breaths, a powerful upward lift carried my arms, and Baihui (crown) expanded with fullness. It felt as though a massive, radiant pillar of energy stood above me, with warm sunlight illuminating the crown of my head. Resting quietly in this perception, breath entered spontaneous suspension; I felt qi moving rhythmically up and down between my brow center and throat, wanting to exhale yet naturally held in still suspension. Slowly, the energy expanded into my arms, the musculature on both sides swelling with fullness, while both ankles felt full and distended. After remaining in quiet stillness for a time, closing practice brought a deep burp, and my eyes shone with luminous brightness.

第一阶段胸口处撑感，胳膊和脖子自动撑开，感觉更自如了，打嗝，微微流泪，手心麻痒，脚腕发胀。第二阶段还是胸口处发撑的感觉，脖子和肩开合感强，微微流泪打嗝，呼吸顺畅，若有若无的感觉，眉心处微微胀，出汗。第三阶段胸口被撑开，心口处变得松些，没有之前那么紧的感觉，呼吸顺畅，后背发顶，眼睛微微流泪。

Phase 1: An expansive opening across my chest; my arms and neck braced open spontaneously, moving with greater ease and freedom. Diaphragmatic air released, gentle tears welled, palms tingled with prickling warmth, and ankles swelled with fullness. Phase 2: The expansive tension lingered in the chest, accompanied by a pronounced sense of opening and closing across the neck and shoulders. Gentle tears and burping surfaced, breath flowing smoothly and subtle as gossamer silk, with faint distension at the brow center and perspiration breaking out. Phase 3: The chest expanded fully, allowing the heart center to loosen significantly, completely free of its former tight constriction. Respiration was unobstructed, upward pressure straightened along the upper back, and gentle tears welled softly.

第一阶段胸口出微微撑，双脚小指发热，出汗，后背发顶，身体有上托感，双手发热，脚腕发胀。第二阶段左脚小指热感，脖子和手微微胀感，肩胛骨和后背发顶的感觉，眉心处微微胀感，右眼流泪较多，呼吸顺畅，口水增多，收功后打嗝。第三阶段脖子和后背还有眉心微微发胀，肚子空感，身体浮在空中，眼睛湿润，手腕胀，收功后打嗝，后脑发胀感。

Phase 1: A subtle expansive opening across the chest, little toes on both feet radiating warmth, perspiration breaking out, upward pressure aligning through the back, and the body feeling buoyed upward. Both hands grew hot, and ankles swelled with fullness. Phase 2: Distinct warmth in the left little toe, mild distension in the neck and hands, with an upward pressing force through the shoulder blades and spine. A subtle fullness gathered at the brow center, my right eye wept copiously, breathing flowed effortlessly, saliva increased abundantly, and diaphragmatic air released upon closing. Phase 3: Mild distension lingered across the neck, back, and brow center. My abdomen felt spacious and empty, my body floating weightlessly in the void. Eyes were moist, wrists swollen with qi; closing brought burping and a feeling of expansive fullness at the back of the head.

第一阶段后背和肩有撑感，眉心处微微胀，出汗，呼吸平静。第二阶段后背和脖子顶胀感，肚子憋的感觉，胳膊上托感，好像吊起的感觉，气在两手之间流动，手心微麻，脚腕胀，不吸不呼了一会，眼睛微微流泪。第三阶段开始的两个呼吸肩的开合感大，后背和肩胛处顶胀，肩和脖子咔咔响声，腹部暖暖的感觉，脖子左侧和手麻胀感，身体发热，出汗，收功后眼睛明亮。

Phase 1: An expansive bracing sensation through the upper back and shoulders, mild distension at the brow center, perspiration releasing, and respiration serene. Phase 2: Upward pressing distension along the back and neck, with a feeling of contained fullness in the abdomen. Arms felt buoyed upward, as though gently suspended from above. Energetic flow circulated between both hands, palm centers faintly tingling, ankles distended with qi. Breath paused in spontaneous suspension for a time, and gentle tears surfaced. Phase 3: The initial two breaths brought a vast opening and closing across the shoulders, followed by upward distension through the back and shoulder blades, with the neck and shoulders producing subtle cervical clicks of skeletal realignment. A comforting warmth suffused the abdomen, while the left neck and hands tingled and expanded with qi. The entire body radiated heat, breaking into sweat; upon closing, my eyes shone with radiant clarity.

第一阶段后背顶，脖子左侧胀，手热麻感，眉心处胀，脖子咔咔响声，眼睛微微湿润。二阶段呼吸时感觉肩和胸撑开较大，头两侧咔咔响，右侧脖子胀，肚子憋，后背顶，手胀有麻热感。第三阶段后背发顶，脖子两侧撑开咔咔响，脚趾发热，出汗，口水增多，眼睛湿润，双手和脚腕发胀，打嗝，快收功时进入不呼不吸状态，左手食指发疼，收功后连打了几个嗝，脚底有汗。

Phase 1: Upward pressure along the back, distension on the left side of the neck, hands radiating tingling heat, fullness at the brow center, neck emitting subtle cervical clicks of skeletal realignment, and eyes gently moist. Phase 2: With each breath, the shoulders and chest expanded broadly; subtle skeletal clicks resonated on both sides of the head. The right neck distended, the abdomen felt tightly contained, the back pressed upward, and hands swelled with tingling heat. Phase 3: Upward pressure aligned through the spine, while both sides of the neck braced open with subtle cervical clicks of skeletal realignment. Toes radiated warmth, perspiration flowed, saliva increased abundantly, eyes grew moist, and both hands and ankles felt swollen with qi. Following diaphragmatic air releases, breath settled into spontaneous suspension near the close. The left index finger ached sharply. After closing, several consecutive burps cleared my diaphragm, and perspiration broke out across the soles of my feet.

第一阶段呼吸均匀，脖子和手发胀，右手小臂有气顶胀，眉心处胀感，排气，收功后发热出汗。第二阶段脖子和手发胀，肩撑开感大，脖子和头部咔咔响声，手指扎痒感，排气，腹部有暖意，脚心发热，口水增多，眼睛微微流泪，不呼不吸时感觉气在两手之间鼓动，收功后打嗝。第三阶段口水增多，后背顶，脖子发胀，手指胀，左手指尖扎疼，感觉气在顶，漂浮感胳膊充气，右手腕发胀，手要炸开的感觉收功后脖子两侧胀。

Phase 1: Breathing was smooth and even. The neck and hands expanded with fullness, while an energetic flow pressed upward through my right forearm; distension gathered at the brow center, followed by internal gas release. After closing, whole-body warmth and perspiration broke out. Phase 2: Neck and hands swelled with qi, shoulders opening wide with expansive power. Neck and head produced subtle cervical clicks of skeletal realignment, fingers prickling with an itchy warmth. Internal gas released, soothing warmth gathered in the abdomen, soles grew hot, saliva flowed abundantly, and gentle tears welled. During spontaneous breath suspension, I felt qi pulsing and undulating between both hands. Diaphragmatic air released upon closing. Phase 3: Saliva remained abundant, back pressing upward, neck swelling, and fingers expanding with qi. Left fingertips pricked sharply as the energetic flow surged against blockages. A buoyant floating sensation took over as my arms felt inflated with vital energy; the right wrist distended so intensely that my hand felt primed to burst open. Upon closing, expansive fullness lingered on both sides of my neck.

第一阶段呼吸顺畅，胸口撑感，后背顶，感觉置身于大自然之中那种清净，身体发热，小腹和脚暖暖的。第二阶段开始两个呼吸开合较大，眉心胀动感，打了两个喷嚏，感觉腰和臀部有凉气，手麻胀，清净感，眼前从上往下像是棵亮柱，感觉气在胳膊之间转动，头顶上部感觉有东西飞动，微微痒的感觉，打嗝。第三阶段双手一抱眼前一片红红的，有些像火苗扩散到周围一圈，手麻涨扎感，身体在空中，抱树的感觉，快收功时不呼不吸一会，气在手和脖子处流动。老师节日快乐！端午安康！

Phase 1: Respiration was effortless and smooth, the chest expanded, and the back aligned upward, evoking the pristine serenity of being immersed in pure nature. The body warmed deeply, with comforting warmth suffusing the lower abdomen and feet. Phase 2: The first two breaths brought expansive opening and closing, the brow center pulsating with distension. I sneezed twice as deep-seated cold air expelled from my lower back and hips. Hands tingled and swelled with qi amidst profound stillness. Before my inner gaze descended a luminous vertical pillar of light, while qi rotated through my arms. Above the crown of my head, a subtle fluttering sensation stirred a gentle tickle, followed by diaphragmatic air release. Phase 3: The moment both hands embraced the posture, a vibrant crimson radiance filled my vision, spreading outward like warm flames. Hands tingled, expanded, and pricked with energy; my body felt suspended in mid-air, rooted as though embracing an ancient tree. Approaching the close, breath entered spontaneous suspension for a while, qi circulating freely through my hands and neck. Wishing Master a joyful festival and a peaceful Dragon Boat holiday!

第一阶段，胸口处撑感，手涨热，脚发热，打喷嚏，流鼻涕，感觉头顶有气，后脑头发动痒感。第二阶段感觉手麻胀，打喷嚏，小腹温热，出汗，口水增多，眼睛湿润，头上部和后脑处凉的感觉，收功后打嗝，流鼻水。第三阶段因为太吵了没有练。

Phase 1: An expansive opening at the chest, hands swollen with tingling heat, feet radiating warmth, accompanied by sneezing and a runny nose as respiratory chill released. I felt qi gathering at the crown, while the hairs at the back of my head stirred with a prickling itch. Phase 2: Hands tingled and swelled with qi, sneezing recurred, and the lower abdomen radiated gentle warmth. Perspiration broke out, saliva increased abundantly, and eyes grew moist, while a cool sensation released from the upper crown and occipital region. Upon closing, diaphragmatic air released, accompanied by nasal discharge. Phase 3: Practice was omitted due to excessive external noise.

第一阶段感觉胸口处撑大，脖子和头咔咔响声，打嗝，手胀，肚子咕咕叫，脚有暖意，右侧手臂肌肉跳动。第二阶段双手麻胀，眉心处胀感，出汗，口水增多，头顶和耳朵发热，打喷嚏，右侧大腿内侧肌肉不停的跳动，胳膊上托感，不呼不吸时非常平静，瞬间心脏也停止跳动的感觉。第三阶段口水增多，平静感，手和头两侧发胀，右腿内侧肌肉跳动，胳膊上托着，感觉像个球被罩着一样，收功后轻松的感觉。

Phase 1: The chest expanded expansively, with the neck and head emitting subtle cervical clicks of skeletal realignment. Diaphragmatic air released, hands swelled with qi, intestines rumbled with visceral peristalsis, feet grew warm, and muscles in the right arm twitched with energetic release. Phase 2: Both hands tingled and expanded, the brow center distended, perspiration broke out, and saliva flowed abundantly. The crown and ears radiated heat, accompanied by sneezing. Musculature along the inner right thigh twitched continuously. Arms felt buoyed upward; in the state of spontaneous breath suspension, an immense tranquility settled in—for an instant, it felt as though even my heartbeat had gracefully paused. Phase 3: Saliva remained abundant amidst serene stillness; hands and both sides of the head expanded with fullness, the inner right thigh muscles continuing their rhythmic twitches. Arms were suspended aloft as though enclosed within a protective energetic sphere. Upon closing practice, a profound sense of light ease washed over me.

第一阶段手热胀，脖子和头咔咔响声，眉心处麻，脚腕胀，口水增多，头顶凉感，收功后打嗝。第二阶段手热胀有些冒火的感觉，出汗，左腿内侧热感，打喷嚏流鼻水，双臂被撑得很大，呼吸微弱，平静的感觉。第三阶段打嗝，口水增多，手麻涨发热，一种平静感，快收功时不呼不吸的状态，收功后出汗。

Phase 1: Hands grew hot and swollen with qi, while the neck and head produced subtle cervical clicks of skeletal realignment. The brow center tingled, ankles felt full, saliva increased abundantly, and a cool sensation released from the crown. Diaphragmatic air cleared upon closing. Phase 2: Hands swelled with intense heat, feeling almost ablaze with vital energy; perspiration flowed, warmth spread along the inner left leg, and sneezing with nasal release cleared trapped respiratory chill. Both arms were braced open widely by internal pressure, breath becoming silent and weightless in deep tranquility. Phase 3: Visceral air released with burping, saliva flowed freely, and hands tingled, expanded, and radiated heat in serene stillness. Approaching the close, breath rested in spontaneous suspension; upon completing practice, perspiration broke out across the body.

第一阶段感觉不是很明显，手胀，眉心处有感觉，后脑和脚腕微微胀，眼前呈现的天空非常清亮。第二阶段虎口胀热，脚心处发热，脚腕胀，头部咔咔响声，心口处顶的感觉，肩胛处微微顶，一呼一吸身体向拉风箱一样感觉很自如，收功后眼亮。第三阶段虎口发胀，出汗，口水增多，头里面咔咔响声，心口处顶的感觉，不呼不吸时感觉气在后背转动，收功后打了几个嗝。

Phase 1: Bodily sensations were subtle: hands swollen with qi, faint activation at the brow center, and slight distension at the occiput and ankles. Before my inner vision, the sky appeared extraordinarily luminous and pristine. Phase 2: The tiger's mouth radiated swollen heat, the soles of my feet grew warm, ankles distended, and subtle clicks sounded within the skull. An upward pressure pressed into the heart center, while the shoulder blades were gently lifted; with each inhalation and exhalation, my body expanded and contracted effortlessly like an ancient bellows. Upon closing, my eyes shone with clarity. Phase 3: The tiger's mouth expanded further, perspiration broke out, saliva increased abundantly, and internal skeletal clicks echoed in the head alongside upward pressure at the heart. In the stillness of suspended breath, I felt qi actively circulating and revolving across my upper back. Closing practice brought several consecutive burps that cleared my diaphragm.

第一阶段口水增多，呼吸顺畅，全程没有撑胀感，进入想睡的清净状态。第二阶段口水增多，微微出汗，胳膊和手微微胀，撑开时脖子和头有响声，脚腕发胀收功后眼睛明亮。第三阶段口水多，脖子发胀，手微微麻胀感，不呼不吸了一会，收功后眼睛亮，感觉双眼向眉心处靠拢。

Phase 1: Saliva increased abundantly and breathing flowed effortlessly, completely free of any harsh tension or distension throughout, easing into a drowsy, pure stillness. Phase 2: Saliva remained plentiful, light perspiration broke out, and my arms and hands felt slightly swollen with qi. As the posture expanded, the neck and head produced subtle cervical clicks of skeletal realignment, and ankles distended. Upon closing, my eyes shone with bright clarity. Phase 3: Abundant saliva, neck distended with fullness, hands tingling faintly with qi. Breath rested in spontaneous suspension for a while. Upon closing, my eyes were luminous, feeling as though both eyes were drawn gently inward toward the brow center.

第一阶段口水增多，呼吸顺畅，双手微微胀热感，后脑撑感，脚发热。第二阶段口水增多，出汗，鼻子发酸打了两个喷嚏，手胀热，臀部跳感，身体像个气球被罩着，感觉后脑像敞开了门，清亮的感觉。收功后感觉后脑微微麻。第三阶段手发胀，鼻子微微酸感，后背胀，后脑有咔咔声，出汗，呼吸若有若无，气在腋下流动，收功后眼睛向眉心处内收的感觉。

Phase 1: Saliva increased abundantly, breathing was effortless, both hands radiated a subtle swollen warmth, an expansive bracing sensation formed at the occiput, and feet grew warm. Phase 2: Saliva flowed freely, perspiration broke out, and a tingling sourness in my nose prompted two sneezes. Hands were hot and swollen with qi, and my glutes twitched with muscular release. The body felt sheltered like a buoyant balloon; the back of my head felt as though a grand door had swung wide open, flooded with immaculate clarity. Upon closing, a subtle tingling numbness lingered at the occiput. Phase 3: Hands distended, faint sourness in the nose, back full, and subtle cervical clicks echoed in the back of the head. Perspiration emerged, breathing became subtle as gossamer silk, and qi circulated freely beneath the underarms. Upon closing, I felt my vision naturally gathering inward toward the brow center.

第一阶段打了几个喷嚏，流鼻涕，头和脖子有咔咔响声，眉心到鼻头发麻，清净的感觉收功后打嗝。第二阶段排气，出汗，手热胀，眉心处微麻，头被顶的微微抖，下颌向里，胳膊上托感，左手大拇指微疼，右手拇指胀，收功后眼睛明亮。第三阶段手胀热，口水增多，有排气感，后背充气的感觉，双手之间被气撑着不能动，感觉气在胳膊，手指上流动，发热。呼吸若有若无，气在右侧脸部动，颌骨处微微疼的感觉，收功后出汗。

Phase 1: Several sneezes accompanied by a runny nose as trapped chill expelled; head and neck produced subtle cervical clicks of skeletal realignment. Tingling numbness extended from the brow center down to the tip of my nose amidst deep tranquility. Diaphragmatic air released upon closing. Phase 2: Internal gas released, perspiration flowed, hands expanded with tingling heat, and the brow center tingled faintly. An upward pressing force at the crown induced gentle micro-tremors; the chin tucked inward naturally, and arms were buoyed aloft. The left thumb felt a slight ache while the right thumb distended with qi. Upon closing, my eyes shone with brilliant clarity. Phase 3: Hands radiated swollen heat, saliva flowed, an impulse for internal gas release arose, and my back felt inflated with vital qi. An energetic cushion braced between both hands, holding them effortlessly motionless; I felt qi coursing through my arms and fingers, generating deep heat. Breath was subtle as gossamer silk; energetic flow stirred along the right side of my face, accompanied by a subtle ache at the jawbone. After closing, perspiration broke out across the body.

第一阶段，没有太多感觉，口水增多，头和后背微胀，左手麻感。第二阶段出汗，手胀热，后背肩胛处顶的感觉，眉心微微胀，左脸颌骨上部微微痛，不呼不吸时身体自动充气的感觉，到了胸口处有些顶憋的感觉，呼出了一口气收功后眼睛亮。第三阶段发热，出汗脚热，感觉有气到脚面，手胀热，烧感，头左侧微疼了一下到眼部，右手大拇指被压向里向下，跳动了两下，像虎爪一样发僵。收功后眼睛明亮。

Phase 1: Sensations were understated: saliva increased, head and back felt slightly distended, and the left hand tingled with numbness. Phase 2: Perspiration broke out, hands swelled with warmth, and an upward pressing sensation aligned between the shoulder blades. The brow center distended faintly, and a mild ache surfaced above the left jawbone. During spontaneous breath suspension, the body felt spontaneously inflated with vital qi; as it reached the chest, a contained fullness gathered until I released a long exhalation. Upon closing, my eyes shone with bright clarity. Phase 3: Deep warmth suffused the body, perspiration flowed, feet grew hot, and I felt the energetic flow reach the tops of my feet. Hands expanded with burning heat; a fleeting pain touched the left side of my head and extended toward the eye. The right thumb was pressed inward and downward by internal force, twitching twice and holding firm like a rooted tiger claw. Upon closing, my eyes shone with crystalline brightness.

第一阶段手麻涨，小拇指和无名指发热，额头到鼻尖有汗，心口处感觉有气微微顶，从嗓子处慢慢出来的感觉。第二阶段手麻胀，热感，打嗝，眼睛微微流泪，出汗，感觉气在胃部转动，胳膊累，气在手上转，眼前是亮的，有个圆圆的亮点时隐时现。第三阶段身体变得高大，胳膊上托到头顶累的感觉，双手之间好像托着灰白色的云柱子从上往下，收功后打嗝，微微流泪。

Phase 1: Hands tingled and swelled with qi, the little and ring fingers radiating warmth. Perspiration beaded from my forehead to the tip of my nose. At the heart center, an energetic flow pressed gently upward, releasing slowly through the throat. Phase 2: Hands tingled and swelled with heat, burping occurred, gentle tears surfaced, and perspiration broke out. I felt qi revolving in the stomach area; my arms felt weary as qi circled actively through my hands. Before my eyes shone a clear brightness, with a luminous circular orb flickering into view and softly dissolving. Phase 3: The body felt vast and towering; holding the arms aloft overhead felt tiring. Between my hands, it felt as though I was cradling a column of grey-white cloud descending from above. Upon closing, diaphragmatic air released, accompanied by soft tears.

第一阶段，感觉肩和胸开合很大，口水增多，胳膊内侧热感，额头出汗，右脚腕发胀。第二阶段出汗，口水增多，胸部撑感手胀，眼前亮，右眼处一圈圈发亮，闻到了一阵香味，好似爽身粉的香味，肩胛和后背顶的感觉。呼吸后半部分感觉不对劲，吸气时身体向里挤的感觉，呼气放松，身体的感觉和原来正好相反。

第三阶段呼吸正常，口水增多，百会穴上面痒动感，好似又闻到了淡淡香味。收功后眼睛明亮。

请问老师第二阶段我是不是哪里出了问题？

Phase 1: The opening and closing across my shoulders and chest was expansive, saliva increased abundantly, the inner arms radiated warmth, forehead broke into sweat, and the right ankle swelled with qi. Phase 2: Perspiration flowed, saliva was plentiful, the chest expanded outward, and hands distended with qi. My visual field was bright, with luminous concentric rings glowing near my right eye. I caught the scent of an unexpected fragrance, reminiscent of clean baby powder, accompanied by upward pressure through the shoulder blades and back. In the latter half, my breathing rhythm felt unusual: inhaling produced an inward squeezing sensation through the body, while exhaling brought relaxation—the bodily perception was the exact inverse of what I normally experience.

Phase 3: Breathing returned to its natural rhythm, saliva increased abundantly, an itchy stirring sensation hovered above Baihui (crown), and I seemed to catch that faint, delicate fragrance once again. Upon closing, my eyes shone with luminous clarity.

May I ask Master, did something go astray during Phase 2?

第一阶段，双手麻热感强，脚趾发暖，感觉头部玉枕穴处向两侧撑开。双肩向两侧伸展，呼吸变得长了，老师说收功时第三个九的呼吸还有几个没做完。第二阶段体验到了会阴自动收缩，胯部微微外撑感。上身和头部发热，下肢有凉气，右脚麻。收功后脚热，眼睛湿润。第三阶段手麻，热像抱着球，头顶上部痒的感觉，仿佛像是有个气球。身体像是在粗大的缸里，四周被围着，静静地呼吸微弱。收功后感觉身体向上漂浮，左臂内侧发热，口水增多，手尖发凉。老师的三字根本咒，头部左侧内部变大，鼻子麻，胸腔向两侧扩展，身体下肢有凉气。眼睛发亮，带练后小腹热，脚麻的感觉。

Phase 1: Intense tingling heat in both hands, toes warming, and a distinct sensation of Yuzhen (occipital point) bracing expansively outward to both sides. Both shoulders stretched wide, and breath lengthened noticeably; Master called the closing sequence while I still had several breaths remaining in the third cycle of nine. Phase 2: I experienced spontaneous contractions of Huiyin (perineum), accompanied by a subtle outward bracing across the hips. The upper body and head radiated heat while deep chill released from the lower limbs; the right foot tingled with numbness. Upon closing, my feet grew hot and eyes were moist with clarity. Phase 3: Hands tingled with heat as though cradling an energetic orb; a tickling sensation played above the crown, as if a buoyant balloon hovered overhead. The body felt nestled within a massive vat, sheltered on all sides, resting in silence as breath grew faint and weightless. After closing, my body felt buoyed upward in floating suspension, the inner left arm radiating warmth, saliva abundant, and fingertips cool. As Master chanted the Three-Syllable Root Mantra, the internal space on the left side of my head expanded, my nose tingled, the ribcage expanded broadly outward, and cold chill expelled from my lower limbs. My eyes shone with luminous brightness; after the guided practice, my lower abdomen remained deeply warm, with pleasant tingling in my feet.

第一阶段，吸气时脖子自动领起向内回收，双臂向前伸展，手麻，热。眼睛微微湿润，口水增多，进入平静状态，小腹自动呼吸，肠鸣蠕动，脑后左侧麻扎的感觉，收功后打嗝。三字根本后，身体发热，出汗。第二阶段手麻热，脚趾热，气在两手之间来回运转着，进入清净状态时，腰椎处微微麻。老师的第二次根本咒，心胸开阔，手麻，身体漂漂浮的感觉。第三阶段身体感觉上下是空的，仿佛自己在一片密林之中，吸收天地之光的感觉肠鸣蠕动，小腹鼓荡。感恩老师，这两早起读清净经时身体自动晃动仿佛进入练功状态，感受到了强大的能量。

Phase 1: Upon inhalation, the neck naturally lifted and tucked inward in spontaneous crown alignment, arms stretching forward, hands tingling and hot. Eyes grew gently moist, saliva increased abundantly, easing into deep serenity; the lower abdomen breathed spontaneously, intestines active with visceral peristalsis, while the left occiput pricked with tingling numbness. Diaphragmatic air released upon closing. Following the Three-Syllable Root Mantra, the body warmed deeply and broke into sweat. Phase 2: Hands radiated tingling heat, toes warmed, and qi circulated back and forth between both hands. Upon entering immaculate stillness, the lumbar vertebrae tingled faintly. During Master's second recitation of the Root Mantra, my chest opened into vast spaciousness, hands tingled, and the body drifted in weightless suspension. Phase 3: The body felt completely hollow from crown to base, as though standing amidst a secluded ancient forest, drinking in the luminous vitality of heaven and earth; visceral peristalsis hummed actively, the lower abdomen undulating like waves. Deep gratitude to Master! These past two mornings, when reciting the Scripture of Clarity, my body swayed spontaneously into practice alignment, resonating with an immense field of restorative energy.

感悟：自从跟随老师练习道玄功法后，身体变得越来越好，八月份开始练习太极拳。体悟到了太极拳是由内而发的感觉，有了内劲之后外面的一切自然而然的就都有了。今天脑子里一下子就联想到，同理修炼提升自己让自己变得越来越好，也是要从内心开始，心彻底变好了，一切在外事物也会自然而然变好。

Reflection: Ever since following Master in the Dao Xuan practice, my physical health has continually flourished. In August, I began practicing Tai Chi. Through it, I directly experienced how Tai Chi emanates entirely from within: once internal power is forged within, every external expression unfolds effortlessly on its own. Today, an insight struck me with profound clarity: by the exact same principle, authentic cultivation and self-elevation must begin from within the heart-mind. When the internal state is thoroughly transformed and settled into goodness, all external affairs and circumstances will naturally align and flourish.

第一阶段，眼睛湿润，胳膊被撑起，感觉从两侧向前抱着有些晃动，手热身体向上拔很高，两跨被撑着，腿被撑得往两侧越开越大，有些站不住，以为自己站的宽了，实则是老师的赋能，心里清净祥和的感觉。三字根本咒额头出汗，脚发热。第二阶段打嗝，身体向上被托起感，变得越来越高大，双脚还是向两侧撑开，两脚在气机外推下外撑幅度极大，调整双脚距离，双手向前和胸对撑着，眉心处出汗。老师的功力太强大了还是自己接不住呀，第三阶段是坐着练的，感觉自己是在天空中随意的飘着很舒服，慢慢有些激动流泪，好想哭的感觉，出汗，感觉头顶上面有一缕缕光照着头顶，身体有些冒凉气然后变暖。老师的第三遍根本咒，感觉从上往下全身灌通感，从脚往上身体发热，头顶微微凉气，左侧锁骨处微微疼。感恩老师的赋能，今天体会到老师功力的强大，太厉害了。真希望自己也能变得那样强大，去影响周围的人，让周围的人和事变得美好。

Phase 1: Eyes moist with clarity, arms braced aloft and swaying gently as they embraced forward; hands grew hot and the body elongated upward to great height. Both hips were braced open, legs pushed wider and wider to both sides by energetic force until standing stably became difficult. I initially thought I had merely placed my feet too wide, but realized it was the direct manifestation of Master’s vital empowerment, bringing pristine peace and serenity to my heart. During the Three-Syllable Root Mantra, perspiration beaded across my forehead and feet grew hot. Phase 2: Diaphragmatic air released with burping, the body feeling buoyed aloft, growing vast and towering. Feet continued to be pushed outward to an extreme width under the externalizing force of qi; I readjusted my stance, hands pressing forward in dynamic opposition to the chest, perspiration breaking out at the brow center. Master’s energetic mastery is so immense that my vessel could barely contain it! Phase 3 was practiced seated: I felt myself drifting weightlessly across the open sky in consummate comfort. Gradually, deep emotion stirred and tears welled up with an overwhelming urge to weep; perspiration broke out, and filaments of radiant light seemed to illuminate the crown of my head. The body expelled cold chill before warming through. During Master’s third recitation of the Root Mantra, a pervasive current cascaded from crown to base, infusing my entire vessel; warmth surged upward from the feet, a faint coolness touched the crown, and my left clavicle ached softly. Deep gratitude to Master for this vital empowerment! Today I truly experienced the awe-inspiring depth of Master’s mastery. I sincerely aspire to cultivate such strength myself—to uplift those around me, and to allow everyone and everything in my sphere to flourish in beauty.

第一段，身体高大直通天空，俯视人间感觉，白云漂浮清净的场景，眼睛湿润，打嗝。呼吸时气到脚底的感觉。三字根本咒鼻子发酸，脚底热发热，微微出汗。第二阶段体会到一点肩部夹脊，胯撑开到头，气沉的感觉收功后口水增多，眼睛湿润。三字根本咒后脑，脊柱发胀。第三阶段左腿后侧发热，右腿微凉，清静的感觉，脑海呈现出一些画面收功后手心出汗，身体发热。躺下来不停的打嗝，胸椎胀疼感，下肢时不时跳动了几下。

Phase 1: The body felt vast and towering, connecting directly into the heavens, gazing down upon the mortal realm amidst serene, drifting white clouds. Eyes moist with clarity, diaphragmatic air released. With each breath, I felt the energetic flow descend to the soles of my feet. During the Three-Syllable Root Mantra, my nose tingled with sourness, soles radiated heat, and light perspiration broke out. Phase 2: I caught a subtle somatic realization of Jiaji engaging between the shoulder blades, hips braced open to their fullest extent, and qi sinking deeply. Upon closing, saliva increased abundantly and eyes grew moist. Following the Three-Syllable Root Mantra, the occiput and spinal column expanded with distension. Phase 3: The back of my left leg radiated warmth while the right leg remained faintly cool amidst pristine stillness; serene images drifted across my awareness. Upon closing, palms perspired and the body warmed deeply. Lying down afterward, burps cleared my diaphragm continuously, the thoracic spine experienced a distending ache, and my lower limbs twitched intermittently with neuromuscular release.

老师好！前段时间自己身体不适，找人看了，才得知自身机缘与敏感体质，建议我自己好好修持。我对这方面并不了解，不知如何深入。也不知道和谁说，请老师给我指点一下吧。

Greetings, Master! A short while ago, experiencing physical discomfort, I consulted someone knowledgeable and only then learned of my spiritual affinity and highly sensitive energetic constitution; they advised me to dedicate myself wholeheartedly to internal cultivation. Having little background in these matters, I am uncertain how to progress deeper, nor do I have anyone in my circle with whom I can speak. I respectfully request Master's guidance and illumination.

第一阶段，几个呼吸后感觉身体高大，眼睛湿润，口水增多，手麻胀，打嗝，鼻子发酸，凉。不吸不呼，静静的。第二阶段口水增多，脊椎有些胀痛，身体高大站在风景之中，与自然融为一体的感觉，白云在自己双臂之间漂浮。第三阶段手脚微麻，进入不呼不吸状态，胸椎和腰椎处发胀，浑身充满了气，眼睛微微流泪。三字根本咒，第一遍时感觉头右侧振动，心口向两侧放松，打嗝。第二遍身体发热，麻，鼻腔处上下通的感觉。

Phase 1: After several breaths, my frame felt towering and expansive; eyes moistened, saliva increased, and my hands tingled with swollen fullness. Diaphragmatic air released through burping, while my nose tingled with a cool, tart sensation. Breathing naturally paused into stillness—profound and tranquil. Phase 2: Saliva increased further, with mild distending soreness along the spine. Standing tall amid a grand landscape, I felt seamlessly merged with nature, white clouds drifting between my outstretched arms. Phase 3: A subtle numbness tingled in my hands and feet as I entered breath suspension; my thoracic and lumbar vertebrae expanded with fullness, my entire body saturated with vital qi, and gentle tears welled in my eyes. During the Three-Syllable Root Mantra: on the first repetition, the right side of my head vibrated, the center of my chest released and opened outward to both sides, accompanied by burping. On the second repetition, deep warmth spread throughout my body alongside tingling numbness, opening a clear, unimpeded vertical passage through the nasal cavity.

第一阶段，口水增多，身体高大顶天立地的样子，胳膊向前撑自动开合，清净感，胯根处向两侧拉扯。第二阶段口水微微增多，身体高大像是抱着天地一开一合的呼吸，胯部撑开，脚和腿冒凉气。体会到了老师说的整个宇宙那种拉风箱的感觉。第三阶段腿冒凉气，胯根深拉，臀部撑开，双脚也向两侧撑大，鼻头凉，脚也有气感，身体自动一开一合的，双手心发热，收功后眼睛微微湿润。

三字根本咒第一遍出汗，身体由热变凉。第二遍鼻头微微发凉，胳膊向两侧撑开，身体上下通畅感。第三遍鼻腔被通开感觉，头微微疼，胸腔向两侧撑开，打嗝，全身热出汗。

Phase 1: Saliva increased, and my physical stature felt towering, standing upright between heaven and earth. My arms braced forward, opening and closing spontaneously, bringing an overarching sense of purity as the roots of my hips stretched outward to both sides. Phase 2: Saliva gently increased. Towering tall as though embracing the cosmos, my breathing expanded and contracted in unison with heaven and earth; my pelvis widened, and deep chill released from my feet and legs. I truly experienced what Master described as the entire universe breathing like a giant bellows. Phase 3: Trapped cold continued releasing from my legs; the hip joints stretched deeply, the buttocks broadened, and both feet felt as if they were expanding outward. The tip of my nose felt cool, with distinct qi sensations in my feet. My body expanded and contracted automatically, palm centers radiating warmth. Upon closing practice, my eyes were gently moist.

During the Three-Syllable Root Mantra: on the first repetition, perspiration broke out, and my body transitioned from warm to cool. On the second repetition, the tip of my nose felt subtly cool, my arms opened wide to both sides, and a profound sense of vertical openness surged through my body. On the third repetition, the nasal passage felt completely cleared and unblocked; my head had a slight dull ache, the ribcage expanded laterally, burping occurred, and my whole body radiated heat with perspiration.

第一阶段一呼一吸之间带动双手前后开合，额头微胀，头部咔咔响声，下肢寒凉感，手微微发热，脚部温暖，气从上到下丹田往下坠的感觉，收功后打嗝，眼睛微微流泪。第二阶段头部和胯都有开合感，头有响声，臀部和会阴处收缩感脚温暖，身体冒凉气，鼻子酸凉，流泪，眉心处微胀感。第三阶段感觉深处清净之地，身体一开一合呼吸与大自然环抱着，胯部松动臀部自然收缩感。三字根本咒鼻腔微微发胀，身体高大向上，手脚腿麻感，腿冒凉气，打喷嚏。感恩老师每天赋能，不知几世的缘分，今生遇到了老师，不断引领着自己，使我远离苦海，身体和心灵不断提升。自己的改变也在慢慢带动着家人越来越好，爱的感觉无处不在。感恩老师！

Phase 1: With each inhalation and exhalation, my hands were driven to open and close front to back; my forehead felt slightly distended, with subtle clicks of skeletal realignment in my head. A cool sensation lingered in my lower limbs while my hands gently warmed and feet felt toasty. Energetic flow descended from above down to the Dantian (abdominal core) with a grounded, sinking quality. Upon closing practice, diaphragmatic burping occurred and gentle tears welled in my eyes. Phase 2: Both my head and hips exhibited sensations of rhythmic opening and closing, accompanied by subtle cracking sounds in the skull; the glutes and Huiyin contracted naturally while my feet remained warm. Trapped chill released from my body, my nose tingled with a cold tartness, tears flowed, and the center between my eyebrows distended slightly. Phase 3: I felt immersed in a sanctuary of utter purity; my body expanded and contracted with the breath, cradling and cradled by nature itself, with loosening in the hips and a natural contraction in the buttocks. During the Three-Syllable Root Mantra: the nasal passages swelled slightly, my posture stretched toweringly upward, tingling numbness pervaded hands, feet, and legs, chill expelled from my legs, followed by sneezing. Deep gratitude to Master for the daily vital empowerment! Words cannot measure what karmic affinities from past lives led me to encounter Master in this lifetime, continuously guiding me away from the sea of suffering and elevating my body and spirit. My own transformation is also gradually uplifting my family, filling our lives with an omnipresent warmth of love. Deep gratitude to Master!

第一阶段口水增多，身体开合感。气从头鼻子通到下腹和会阴穴的感觉，脚掌发热，身体出汗，慢慢变得清净呼吸微弱，脚感觉变得更柔软。第二阶段身体上下开合感强，气冲全身，手微麻，头，会阴和脚都在呼吸的感觉，头顶上部感觉有东西在动，腿和左臂微微发凉感。第三阶段感觉手和脚同时开合的一呼一吸，身体不断的充气感，眉心处微麻出汗，有凉气，不呼不吸了一会。三字根本咒第一遍头顶到脚麻，身体上托感变得高大。第二遍打嗝，鼻头凉，流泪。第三遍身体上下通畅感。感恩老师的传道受业解惑，清除修行道路的障碍，领悟高深的功法，每天都是收获满满，感恩老师！

Phase 1: Saliva increased, with an expansive sense of rhythmic opening and closing throughout the body. Energetic flow felt unobstructed from the head and nose straight down into the lower abdomen and Huiyin point. The soles of my feet turned warm, light perspiration broke out, and a profound purity settled in as breath became gossamer-light; my feet felt remarkably softer. Phase 2: The vertical opening and closing throughout my body intensified, with vital energy surging through every channel. Hands tingled mildly; it felt as though my head, Huiyin, and feet were all breathing simultaneously. A palpable movement stirred atop my crown, while my legs and left arm felt a delicate cool sensation. Phase 3: My hands and feet seemed to synchronize in simultaneous opening and closing with every breath, my entire frame continuously inflating with vital qi. The space between my eyebrows tingled and broke into a light sweat with releasing chill, settling into a period of spontaneous breath suspension. During the Three-Syllable Root Mantra: on the first repetition, tingling numbness cascaded from crown to feet, an uplifting force elevating my frame into towering height. On the second repetition, burping occurred, the tip of my nose felt cold, and tears flowed. On the third repetition, a seamless, unimpeded openness connected my entire body from top to bottom. Deep gratitude to Master for imparting the sacred path, resolving perplexities, clearing obstacles along this path of cultivation, and enabling me to fathom such profound arts. Every single day brings bountiful realizations. Deep gratitude to Master!

晨起时念了三遍三字根本咒，一股凉气从鼻孔出来这是原来没有的感觉，三字根本咒的威力好强大。

跟练第一段身体上下有开合感，随着老师的赋能，胯的开合度增大，慢慢的上升到肩，身体充满气抱球感。不断打嗝，流泪，脚热腿有凉气，左侧夹脊穴微疼不通感，收功后发热出汗。第二阶段胯和肩的开合度增大，身体像抱着气球，手胀，劳宫穴微微热感，左臂和右腿微微发凉。第三阶段膻中穴的骨头突然被撑了一下，知道是老师的赋能，心口处宽松感，胸和肩向里向两侧撑开很深的感觉，流鼻水，胳膊有凉气。听老师的三字根本咒手胀，身体和脊柱微微麻感，打嗝。体会到了老师针对性的，循序渐进的赋能引领带练功法。练功后躺下体会着心口被撑松动的一瞬间，感动流泪。感恩老师的大爱每天带练，收获多多。 还有最近一段时间嗅觉也发生变化，有些气味和原来闻到的不一样了，不知道是不是练功的原因？

Upon waking this morning, I recited the Three-Syllable Root Mantra three times. A stream of cold air expelled from my nostrils—a somatic sensation I had never experienced before. The potency of the Three-Syllable Root Mantra is truly formidable.

Phase 1 of guided practice: My body exhibited a vertical opening and closing sensation. With Master's vital empowerment, the range of lateral opening at the hips expanded, gradually ascending toward the shoulders; my frame filled with vital qi, naturally embracing an energetic sphere. Diaphragmatic burping continued, tears flowed, feet were warm while chill released from the legs, and a slight ache of blockage lingered at the left Jiaji point. Upon closing practice, warmth flushed through me with perspiration. Phase 2: The expansive opening of hips and shoulders broadened further; my body felt as though holding a large buoyant sphere, hands swelled with qi sensation, Laogong (palms) radiated gentle warmth, while my left arm and right leg felt slightly cool. Phase 3: The bone at the Danzhong point was suddenly braced open—I knew this was Master's vital empowerment. An expansive spaciousness settled into the center of my chest; my ribcage and shoulders expanded deeply inward and laterally outward, with nasal discharge and cool air expelling from my arms. Listening to Master chant the Three-Syllable Root Mantra, my hands swelled, a gentle tingling numbness ran through my body and spine, accompanied by burping. I deeply sensed Master's targeted, progressive transmission through vital empowerment. Lying down after practice, reflecting on that sudden release and opening in the chest, tears of gratitude flowed unbidden. Immense gratitude for Master's great compassion in leading our daily practice, bringing abundant growth. In addition, my sense of smell has shifted noticeably lately—certain scents register quite differently from before. I wonder if this recalibration stems from our internal cultivation?

第一阶段双手热感，右脚心和臀部瞬间麻，打嗝，眼睛微微湿润，身体开合感，不呼不吸了一会。第二阶段手心发热到指尖，脚也发热出汗了，知道是老师赋能，鼻子不呼不吸了，感觉到了小腹呼吸明显，还有肠鸣，感觉有气在里面。第三阶段头和双手指尖发胀感，身体和双臂开合大。三字根本咒，头部有微微空的感觉，胸腔向两侧扩展，手心发热，脚微微麻。每天能听当老师得教导，心里总是幸福满满，老师是我修行的领路人，做事心存善念，多做利他之事，知行合一，保持清净之心，不被外界事物干扰。现在感觉遇事不急躁也不慌乱了，有时也升起一些分别心，但是立刻可以体悟到，找自身原因。原来身体常年虚耗透支，总担心哪天倒下会成为整个家族的沉重负担，跟着练功身体越来越好，自身受益，家人也随之受益，心境亦是安宁从容

Phase 1: Both hands radiated warmth, while my right sole and glutes instantly tingled with numbness; burping occurred, eyes gently moistened, and my body engaged in rhythmic opening and closing before pausing in breath suspension for a while. Phase 2: Heat surged from my palms to the fingertips, and my feet also warmed and perspired—I recognized Master's vital empowerment. Breathing through the nose ceased entirely; I could distinctly feel the lower abdomen breathing on its own, accompanied by visceral peristalsis and internal gas rumbling inside. Phase 3: A sensation of full distension arose in my head and fingertips; the expansive opening and closing of my body and arms widened significantly. During the Three-Syllable Root Mantra: a subtle emptiness expanded within my head, the chest expanded laterally, palms warmed, and feet tingled softly. Receiving Master's teachings every day fills my heart with profound happiness. Master is the guiding light of my spiritual journey, teaching me to act with benevolence, practice altruism, unify knowledge and action, and preserve a pristine mind undisturbed by external noise. Nowadays, I face challenges without impatience or panic. Whenever discriminating thoughts arise, I catch them immediately and examine my own mind. In the past, my body was severely depleted from chronic overwork, and I constantly lived in dread that collapsing one day would turn me into a crushing burden on the entire family. Through this practice, my physical health flourishes day by day; benefiting myself has naturally blessed my family, and my internal state has settled into abiding peace and sovereign composure.

今天采用坐姿，第一段咳嗽，鼻子凉，流泪头部玉枕穴有响动，渐渐呼吸微弱若有若无感，清净，脑海里浮现高山，河流，浮云感觉右臂脉搏的跳动与大自然融合，从头慢慢向下发热，出汗手麻，收功后打嗝。第二阶段右手腕发胀，两臂开合大，眉心处有黄点晃动几下，麻胀感，呼吸微弱。感觉身体随着云雾漂浮。第三阶段，两个呼吸进入不呼不吸状态，双手之间气在流动，麻扎的感觉，用力晃动一下才收回功，手指微凉。三字根本咒，打嗝，胳膊和肩部有些凉，前额和后脑有震感，胸口向前展，从下往上发热。感恩老师的赋能！

Practiced in a seated posture today. Phase 1: Coughing, a cold sensation in the nose, tears flowing, and subtle cracking sounds at the Yuzhen (occipital) point. Gradually, breathing became whisper-light, as subtle as gossamer silk, giving way to profound serenity. In my mind's eye arose towering mountains, flowing rivers, and floating clouds; the arterial pulsing in my right arm seemed to synchronize and merge with nature itself. Warmth descended slowly from head downward, bringing perspiration and tingling hands; upon closing practice, burping occurred. Phase 2: My right wrist swelled with qi sensation, both arms opened wide, and a tiny yellow dot flickered several times between my eyebrows amid tingling fullness; breath turned silent and weightless. I felt my physical form drifting effortlessly alongside shifting mists and clouds. Phase 3: Within two breaths, I entered natural breath suspension; qi flowed between both palms with an intense tingling, prickly sensation. I had to shake my body firmly to gather myself and close the practice; fingertips were slightly cool. During the Three-Syllable Root Mantra: burping occurred, coolness touched my arms and shoulders, while my forehead and occiput vibrated; the chest opened forward, and restorative heat surged from below upward. Deep gratitude for Master's vital empowerment!

还是坐姿练功，第一阶段口水增多，眼睛湿润，渐渐呼吸微弱，手麻，一种寂静寂的感觉而不是清净了，只感觉到手和胳膊的脉搏跳，体会着身处在大自然的那种寂静，听到老师收功还是有些留恋感，真想再沉浸一会。第二阶段双臂感觉开合大，然后不呼不吸，额头有凉风，眉心处气感在动，感觉头脑里变得开阔，有灯光明亮的屋子隐约一闪，山崖丛林，七彩亮光，出汗，微微流泪。第三阶段双臂开合很大，像是两只煽动的翅膀，然后高大抱着大自然，额头有清风，眉心处晃动，眼前有银白色金属粗的框架落到地面，又不像是屋子。眼睛流泪，感动，想哭，努力让自己释放，微微哭了两声，身体抽噎着，听到老师说收功，一直向里抽噎没法收功，下半身有凉气冒出，感觉还是自己身体的灰尘太重了。感恩老师每天的赋能，每天都有收获！

Continued seated practice today. Phase 1: Saliva increased, eyes moistened, breath gradually faded into weightless subtlety, and hands tingled. This went beyond mere peaceful clarity into an absolute, primordial stillness—I felt only the steady pulse in my hands and arms, tasting the unfathomable silence of nature. Hearing Master signal the close of the phase, I felt a lingering reluctance, yearning to remain immersed in that sanctuary a while longer. Phase 2: My arms opened and closed expansively before breath suspended spontaneously; a cool breeze touched my forehead, and energetic currents stirred between my eyebrows. My inner consciousness expanded into vast spaciousness: a brightly lit room flashed faintly into view, followed by mountain cliffs, dense forests, and iridescent radiance; light perspiration broke out as gentle tears welled. Phase 3: My arms opened wide like soaring wings, then my posture towered tall, embracing the natural cosmos. A pristine breeze brushed my forehead, sensations vibrated between the eyebrows, and before my eyes a stout, silver-white metallic structure settled onto the ground, though not quite like an ordinary building. Tears streamed; overcome by immense emotion, I allowed myself to release, weeping softly as my frame shook with gentle sobs. When Master gave the closing cue, my inward sobbing continued, making it difficult to close immediately; deep chill expelled from my lower body. I realized how much accumulated energetic dust still weighed upon my vessel. Deep gratitude to Master for the daily vital empowerment—every single day yields profound breakthroughs!

第一阶段坐着，身体开合大，手胀，呼吸微弱，享受着与自然在一起的清净感，左肩和胳膊胀疼。第二阶段随着呼吸身体的开合，脚趾松软有些开合感，手麻涨，身体发热，后腰温热感，静静看着山川浮云，小腹鼓动，肠鸣，呼吸微弱，气从胳膊冲到双手有力，身体有凉气冒出，收功时气充全身，不好收功的感觉，脚底出汗。第三阶段，感觉气在腹部和臀部，胀感，肠蠕动，有凉气，头部里的筋骨好似撑开感。昨天晚上，额头的皮肤从眉心向两侧撑开，眼睛睁得好大，嘴角上扬呆了好一会，也不知怎么原因。今天祝老师冬安福至，事事顺遂！

Phase 1: Seated. My body expanded and contracted expansively, hands swelled with qi, breath became whisper-light, and I relished the serene oneness of abiding with nature; distending ache was felt in my left shoulder and arm. Phase 2: In rhythm with breath and bodily expansion, my toes softened with an opening and closing sensation, hands tingled and swelled, body warmed, and soothing heat suffused my lower back. Silently observing mountains and drifting clouds, my lower abdomen undulated with visceral peristalsis and rumbling; breath was gossamer-light, and vital qi surged through my arms into my palms with potent force while chill released from the body. During the closing sequence, qi permeated every fiber so thoroughly that closing felt reluctant; the soles of my feet perspired. Phase 3: Qi concentrated in my abdomen and glutes with a distending fullness, accompanied by active intestinal motility and releasing cold air; the tendons and bones within my skull felt as though gently braced open. Last night, the skin on my forehead seemed to stretch outward from between my eyebrows to both sides; my eyes widened, and the corners of my mouth curled upward into a motionless smile for a prolonged period, though I know not the cause. Wishing Master winter peace, boundless blessings, and smooth fulfillment in all endeavors!

第一阶段口水增多，手，脚，肩的开合感环抱着大自然，左手指麻，静静的感觉手臂脉搏的跳动。第二阶段，口水多，眼睛微微湿润五六个呼吸后不呼不吸的感觉，身体发热，手胀，劳宫穴处随着身体也一呼一吸的感觉，气在双手之间运转，后背撑的感觉，鼻尖发凉，打嗝。第三阶段手脚麻胀，头顶上微麻，呼吸微弱，小腹一收一缩的呼吸，鼻子通气感，感觉后背有些紧慢慢放松，身体微微发凉收功后变暖。

Phase 1: Saliva increased; the coordinated opening and closing of hands, feet, and shoulders felt as though cradling the natural universe. My left fingers tingled with numbness as I silently observed the steady pulse in my arms. Phase 2: Abundant saliva; eyes moistened gently. After five or six breaths, spontaneous breath suspension took over. Body warmed, hands swelled, and Laogong (palms) seemed to breathe in tandem with my whole body; vital qi circulated dynamically between both hands, my upper back felt supported and braced open, the tip of my nose turned cold, and burping occurred. Phase 3: Hands and feet tingled with distension, crown tingled lightly, breath grew whisper-light, and my lower abdomen contracted and expanded in rhythmic breathing. Nasal passages felt clear and unimpeded; tightness in my back gradually dissolved into deep relaxation. A gentle cool sensation passed through my body, which shifted to soothing warmth upon closing practice.

第一阶段身体开合感大，手胳膊微微胀，像抱着大大球，后背有撑感。第二阶段感觉到了气充脚趾，感觉到左胯内侧有些紧，慢慢放松，身体浮在空中看着云海，静止了一会，打嗝，后背向两侧撑开感。第三阶段五六个呼吸后，不呼不吸感，手脚麻胀，打嗝头右上方一处微疼，肩胛处撑胀感，整个宇宙天空一片静静的，没有一点生机感。收功后联想到清净经里的：寂无所寂，欲岂能生。

Phase 1: Broad opening and closing throughout my body; hands and arms swelled slightly with qi, as though embracing an enormous orb, with an expansive bracing sensation across my back. Phase 2: I felt vital qi saturating my toes; tightness inside the left hip gradually released into softness. My body seemed to float in midair gazing upon an ocean of clouds, suspended in absolute stillness for a time; burping occurred, and my back expanded outward laterally. Phase 3: After five or six breaths, I entered spontaneous breath suspension. Hands and feet tingled and swelled, burping occurred, a mild ache surfaced in the upper right side of my head, and my shoulder blades felt braced and distended. The entire cosmos and sky settled into absolute silence, devoid of any stirred animation. Upon closing practice, the line from the Scripture of Clarity arose in my heart: 'When stillness itself dissolves into nothingness, how could desire ever arise?'

第一阶段感觉身体开合很大。第二阶段呼吸变得微弱，静静的体会双手发胀，后背和脊柱撑的感觉，两肋撑胀感，慢慢的后背顶胀，身体发热，出汗。今天只练了两个阶段。

Phase 1: A profound and expansive sense of bodily opening and closing. Phase 2: Breathing became gossamer-light. In quiet absorption, I observed the swelling fullness in both hands, an expansive bracing along my back and spine, and lateral distension along both flanks. Gradually, an upward, distending pressure supported my back; whole-body warmth ignited, followed by perspiration. Practiced only two phases today.

第一阶段双手自动开合大，鼻子微凉。眼睛湿润，气感强，气从下向上到肩膀和手，意守劳宫收功后流鼻水。第二阶段两三个呼吸后变得微弱，像抱着着大自然，身体变热，出汗，好像是汗毛孔打开了，皮肤从上到下麻扎的感觉一直到手指，气在两手之间转动收功后打嗝。第三阶段几个呼吸之后，双手自动相吸到一起，很近，呼吸微弱，感觉到气在手脚膨胀，胳膊和左肩处有凉气。

Phase 1: Both hands opened and closed spontaneously with wide amplitude; nose felt slightly cool. Eyes moistened, and qi sensations were potent—energy ascended from below into my shoulders and hands. Anchoring awareness at Laogong (palms), nasal discharge cleared upon closing practice. Phase 2: After two or three breaths, respiration became whisper-light, as if cradling the natural universe. Body warmed, perspiration broke out, and my pores seemed to open completely; a tingling, prickling sensation cascaded down my skin from top to bottom into the fingers. Qi rotated between my hands, followed by burping upon closing practice. Phase 3: A few breaths in, both hands were drawn together by an automatic magnetic attraction, coming very close; breathing was silent and weightless. I felt vital qi expanding within my hands and feet, while deep chill released from my arms and left shoulder.

第一阶段，手臂撑开较大，打嗝流泪，下肢微凉，收功后指尖是凉的。第二阶段几个呼吸后身体变热，出汗，手脚胀，劳宫穴一吸一呼的感觉，呼吸若有若无，静静体会，身体上麻，扎，跳动的感觉。第三阶段感觉呼吸若有若无时，身体静止了一会，肌肉跳动，胀，麻感。

Phase 1: Arms opened wide with expansive support; diaphragmatic air released through burping, tears flowed, lower limbs felt slightly cool, and fingertips remained cold upon closing practice. Phase 2: Within several breaths, deep heat flushed through my body with perspiration; hands and feet swelled with qi fullness, and Laogong (palms) seemed to breathe in tandem with inhalation and exhalation. Respiration became as subtle as gossamer silk. In serene stillness, I observed somatic sensations of tingling numbness, prickling needles, and pulsing throughout the body. Phase 3: As breathing dissolved into near-imperceptibility, my body settled into absolute motionlessness for a time, accompanied by muscle twitches, distending fullness, and tingling numbness.

第一阶段双手开合大，像抱着一个大大的球，慢慢身体向上挺拔高大感，呼吸变得微弱，胳膊和手撑感，麻，跳，右手腕感觉发僵，慢慢放松，收功后感觉眼睛湿润。第二阶段不吸不呼停止了一会，打嗝。然后呼吸变得微弱，鼻梁和眉心处胀感，眼前呈现一些说不清的画面，收功后手指发凉。第三阶段身体发热肩膀自动向上拔，呼吸微弱，只感觉到胳膊和双手的存在，手扎感，眼前浮现一些画面。

Phase 1: Both hands opened and closed expansively, as though embracing a colossal sphere; gradually, my frame lengthened upward into towering majesty. Breathing grew whisper-light; arms and hands felt braced, tingling, and pulsating. Stiffness in my right wrist gradually softened into relaxation; upon closing practice, my eyes felt gently moist. Phase 2: Spontaneous breath suspension paused respiration for a while, accompanied by burping. Breath then became gossamer-light; distending pressure gathered at the bridge of the nose and between the eyebrows, while indescribable imagery drifted across my inner vision. Fingertips felt cool upon closing practice. Phase 3: Body warmed as shoulders lifted automatically upward; breath was faint and weightless, and somatic awareness was reduced purely to the presence of my arms and hands, prickling with needle-like sensations while fleeting visions surfaced before my inner sight.

第一阶段打嗝，眼睛微微湿润，肩膀撑大的感觉，鼻子凉打喷嚏。收功后身体发热，流鼻水。第二阶段肩膀自动向上和两侧撑，呼吸变得微弱，感觉身体从上往下像个柱子一样，打嗝，手心和脚心跳动，收功后打嗝。第三阶段眉心处有些痒，左肋到肩膀涨感，发凉。双手之间感觉气来回动，脚心发热，头顶微疼，打嗝。

Phase 1: Burping occurred, eyes gently moistened, shoulders felt broadened and braced open, and my nose turned cold followed by sneezing. Upon closing practice, my body flushed with heat and nasal fluid cleared. Phase 2: Shoulders automatically braced upward and outward laterally; breathing became whisper-light, and my entire frame felt like an aligned pillar from top to bottom. Burping arose, palms and soles pulsated, with another burp upon closing practice. Phase 3: An itch surfaced between my eyebrows, with distending tightness and a cool sensation stretching from my left ribcage to shoulder. Vital qi oscillated dynamically between my palms, soles radiated warmth, a subtle ache touched my crown, and diaphragmatic air released through burping.

今天练功感觉太多了，第一阶段双脚温暖，打嗝，腋下和腰部麻扎感强，胯，腋下和肩胛处感觉气在流动，感觉双臂，手和肩膀通了，收功后肩部轻松。第二阶段双肩和下肢冒凉气打嗝，全身排寒。第三阶段感觉手心和脚心同时在吸气呼气，不吸不呼时感觉气在肩和胳膊流动，头顶和眉心有气发痒，眼前有光晃动着，静静的体会身体凉，胀，痛扎的感觉。身体轻松，心里安宁从容的感觉。感恩老师！

An extraordinary abundance of somatic sensations during practice today. Phase 1: Both feet were warm, burping occurred, and intense tingling prickles swept through my armpits and waist; energetic flow circulated actively through my hips, armpits, and scapulae. Arms, hands, and shoulders felt completely unobstructed, leaving my shoulders remarkably light and relaxed upon closing practice. Phase 2: Deep chill released from both shoulders and lower limbs alongside burping, expelling cold from the entire body. Phase 3: Palm centers and soles seemed to inhale and exhale simultaneously. During breath suspension, qi coursed through shoulders and arms, while vital energy at the crown and between the eyebrows produced a prickling itch; shimmering light flickered before my inner sight. In silent stillness, I observed somatic shifts of cold, distension, aching, and needle-like prickles. The body felt weightlessly relaxed, the mind resting in profound serenity and sovereign composure. Deep gratitude to Master!

今天跟练体感变强了，老师刚开口说话脚底麻感，跟着老师说的站姿要领，身体好似能听懂，每个部位都有感觉，姿势一摆也随着老师打嗝，很神奇。第一阶段打嗝，头顶脖子领直感，身体里游动感，出汗，鼻梁处微胀，额头处有凉气。第二阶段身体微凉，臀部也有凉气，不吸不呼时，肚脐带着身体一鼓一鼓的呼吸，有时感觉不到身体上的肉，像个细条一开一合摆动。第三阶段感觉身体像个气球封闭在一起，身体微微冒凉气。听老师的三字根本咒，今天特意把身体放的很松，第一个音从头到脚都有感觉。第二个胃部震动咕咕叫。第三次时脊柱有热感，头顶微麻。感恩老师的引领和大爱！

Somatic sensitivity heightened significantly during today's guided session. The moment Master spoke, a tingling numbness surged through the soles of my feet. Adopting the posture essentials Master described, my physical body seemed to comprehend intuitively—every part responded with vivid sensation. Once aligned in posture, burping surfaced in immediate resonance with Master, which felt truly marvelous. Phase 1: Burping, suspended crown and aligned neck, accompanied by sensations of fluid circulation within; perspiration broke out, the bridge of my nose swelled slightly, and cool air released from my forehead. Phase 2: Body felt slightly cool, with chill expelling from the glutes. During spontaneous breath suspension, the navel guided the entire body in rhythmic, undulating respiration; at times, somatic awareness of fleshy mass dissolved entirely, feeling like a slender ribbon swaying in rhythmic opening and closing. Phase 3: My body felt sealed like an energetic balloon, with delicate chill expelling outward. Listening to Master chant the Three-Syllable Root Mantra, I consciously released all bodily tension: the first syllable resonated from head to toe; the second vibrated the stomach with audible intestinal rumbling; by the third repetition, warmth surged along the spine, and my crown tingled with subtle numbness. Boundless gratitude for Master's compassionate guidance and boundless love!

身体自动跟着老师说的要领摆好姿势，第一阶段身体变高变粗，打嗝，头顶和眉心处有气感，微凉，感觉小腿有寒气排出。第二阶段几个呼吸后感觉双手劳宫穴之间自动闭合，清净感，腹部蠕动，手之间有气感，眼睛湿润，静静体会气在身体里游走的感觉。快收功时感觉有气从脊椎往下走。第三阶段前几个呼吸感觉开合大，然后双手之间气自动闭合感，身体发热，肚子蠕动咕咕叫，气走到喉咙时，深深的打了两个嗝，脊柱微微热感。三字根本咒感觉头部和胸腔里的空间变大，鼻梁和眉心胀有凉气，胸口处向四周扩展，第三字时身体从下往上像花一样慢慢开放。感恩老师赋能！今天跟练之前练习三字根本咒，打嗝排寒肚子咕咕叫，脚麻，深深感受到了他的威力，感恩老师！

My body aligned automatically into posture following Master's verbal cues. Phase 1: My frame felt towering and broadened, burping occurred, with distinct qi sensations at the crown and between the eyebrows—delicately cool—while deep chill expelled from my calves. Phase 2: After several breaths, the energetic space between the Laogong (palms) points of both hands closed automatically into unity, bringing profound stillness; visceral peristalsis stirred the abdomen, qi sensation pulsed between the hands, and eyes gently moistened as I quietly observed vital energy coursing through my vessel. Near the close of the phase, qi cascaded downward along the spine. Phase 3: The initial breaths brought wide opening and closing, followed by an automatic closing of the energetic field between both hands; body heated up, visceral peristalsis rumbled audibly, and as qi reached the throat, two deep burps released, leaving a gentle warmth along the spine. During the Three-Syllable Root Mantra: internal space within my head and thoracic cavity expanded, the bridge of the nose and brow point swelled with releasing chill, the chest broadened in all directions, and by the third syllable, my body blossomed slowly from bottom to top like an unfolding flower. Deep gratitude for Master's vital empowerment! Practicing the Three-Syllable Root Mantra on my own before our session today prompted burping, expelling cold, visceral rumbling, and tingling feet—I profoundly experienced its tremendous potency. Deep gratitude to Master!

第一阶段感觉两手之间气机回旋流转如轮，左侧肚子蠕动咕咕的一直叫，身体由冷变热，变得高大挺拔。第二阶段不呼不吸了一会，肚子叫，凉，热，麻，扎的感觉，像个柱子现在宇宙空间。第三阶段静止的感觉，胳膊和手麻，左侧微凉，气在身体游走感，站在高山自然宇宙之中，只感觉到胳膊的存在，一种飘然想飞的感觉。老师的三字根本咒威力大，身体上拔，两只胳膊被举的过了头顶。感恩老师！

Phase 1: The vital energy between my hands swirled and rotated like an energetic wheel; continuous visceral peristalsis and rumbling stirred the left side of my abdomen. My body shifted from cold to warmth, growing towering, upright, and majestic. Phase 2: Spontaneous breath suspension paused respiration for a while; my abdomen rumbled amid shifting somatic sensations of chill, heat, tingling numbness, and needle-like prickles, standing like a solid pillar planted in cosmic space. Phase 3: A profound sensation of stillness; arms and hands tingled with numbness, left side felt slightly cool, and vital qi circulated throughout the vessel. Standing amidst majestic peaks and the natural cosmos, awareness focused purely on the presence of my arms, filled with an ethereal buoyancy as if ready to take flight. Master's Three-Syllable Root Mantra carries immense power: my frame lengthened upward, and both arms were effortlessly elevated above my head by the energetic surge. Deep gratitude to Master!

第一阶段，随着呼吸，肚子一直咕咕叫，身体微微冒凉气。第二阶段感觉身体定住了，肚子微叫，双手又沉的感觉鼻子发凉，感觉自己就是天空浩瀚无际静止的云层一样。第三阶段打嗝，流泪，口水增多，眼睛明亮，不吸不呼时，感觉自己从云层往上升起到另外一个空间的云层上面，眼前一团金光，模糊感觉金光闪烁的大佛照耀着下面，白云过后好似菩萨观音飘过也许是自己想像，美好的感觉。感恩老师！

Phase 1: In rhythm with breathing, visceral peristalsis rumbled continuously in my abdomen while subtle chill released from my body. Phase 2: My physical form felt anchored in absolute immobility; gentle rumbling stirred the belly, hands felt weighted with gravity, the nose turned cold, and I felt as though I had become a vast, motionless cloud layer suspended in the boundless sky. Phase 3: Diaphragmatic air released through burping, tears flowed, saliva increased, and vision clarified with brilliance. During breath suspension, I felt myself ascending from the cloud layer into a realm above another layer of clouds; a cluster of golden light appeared before my eyes, with a shimmering, golden Buddha radiating illumination below, followed by white clouds drifting past like the ethereal presence of Guanyin Bodhisattva—perhaps born of inner imagination, yet an utterly sublime sensation. Deep gratitude to Master!

第一阶段肚子一直叫个不停，双脚变暖，感觉身体平静的站立在自然之中。第二阶段双手开合感大，前后也在撑，眼前光圈闪动，身体高达感觉自己在高空云层向下放射着光，当时心想我就是那道光。身体发热，眉心和鼻子出汗，肚子微叫，眼睛湿润。第三阶段胯和臀部被撑开，有种空的感觉。不呼不吸时仿佛自己在白云之上感觉不到了自己身体的存在。三字根本咒，眉心和鼻子微微涨感身体上拔，胳膊自动向两侧伸展，像站在绽放的荷花从中间慢慢升起，好神奇！深深体会到了三字根本咒的力量。感恩老师赋能！

Phase 1: Intestines rumbled incessantly with active peristalsis, both feet grew warm, and my body stood in serene tranquility amidst nature. Phase 2: Both hands engaged in expansive opening and closing, bracing outward front and back; halos of light flickered before my eyes, and my physical stature felt towering, as though standing high above the clouds radiating light downward—in that instant, the thought arose: 'I am that light.' Warmth flushed through the body, perspiration broke out across the brow point and nose, belly rumbled gently, and eyes moistened. Phase 3: The hips and glutes were braced open, evoking a profound sense of inner void. During spontaneous breath suspension, I seemed suspended above white clouds, no longer sensing the physical boundaries of my body. During the Three-Syllable Root Mantra: the space between the eyebrows and nose swelled slightly as my frame lengthened upward, arms extending outward to both sides automatically like standing atop a blossoming lotus rising slowly from the center—utterly miraculous! I experienced the immense power of the Three-Syllable Root Mantra to its core. Deep gratitude for Master's vital empowerment!

第一阶段肚子咕咕叫，打嗝，鼻头微微发凉最后感觉身体被气冲满向四周撑开，变得高大。第二阶段几个呼吸感觉肩膀，脖子被撑开向四周，感觉到老师赋能，身体发热，眼前有黄色光点时时晃动，额头出汗，眼前发亮，额头上部感觉是一片光照着额头。第三阶段听着老师说的姿势引领瞬间感觉自己中间空像个大道，头顶上方高高的绳子吊着感觉明显，不呼不吸抱着宇宙感，打嗝排气。今天中午休息体会到了躺着呼吸感觉，眉心鼻子，小腹，手指头，脚一起自动呼吸，眉心处有个太阳然后从头到脚热了。还有昨天和今天道玄功起身站立摆好姿势时感觉有一股下沉感，身体沉坠感，请问老师是什么原因？

Phase 1: Visceral peristalsis rumbled in my abdomen, burping occurred, the tip of my nose felt cool, and eventually my entire body was saturated with vital qi, expanding outward in all directions into towering stature. Phase 2: Within several breaths, my shoulders and neck felt braced and opened outward in all directions as I sensed Master's vital empowerment. Body warmed, tiny yellow points of light flickered continuously before my eyes, forehead perspired, visual field illuminated, and the upper forehead felt bathed in a radiant sheet of light. Phase 3: Listening to Master's verbal posture guidance, I instantly felt completely hollowed out along the central axis like a grand thoroughfare; the sensation of suspended crown and aligned neck—as if suspended by a cord from high above—was vivid and pronounced. Embracing the cosmos in breath suspension, diaphragmatic burping and internal gas release occurred. Resting at noon today, I observed the sensations of supine breathing: the brow point, nose, lower abdomen, fingertips, and feet all seemed to breathe spontaneously in unison; a sun manifested at the center between my eyebrows, cascading restorative heat from head to toe. Additionally, both yesterday and today when rising to assume the standing posture for Dao Xuan Gong, I felt a distinct downward sinking, heavy groundedness—could Master kindly illuminate the cause of this?

第一阶段，呼吸变得深长，特别是呼气时明显变长，肚子咕咕叫，腿微微凉，置身于一种平静祥和感觉中。第二阶段呼吸深长，打嗝，胳膊和腿排寒气，口水增多，眼睛微微流泪。第三阶段身体发空的感觉，呼吸时感觉气从胯部到肩膀和胳膊，眼前光圈晃动，和宇宙融为一体的感觉，收功后身体发热。三字根本咒，打嗝，百会穴上方微麻，身体向上拔，胸部向周围扩展。感恩老师赋能！

Phase 1: Breathing lengthened into deep tranquility, particularly the exhalation, which extended noticeably; visceral peristalsis rumbled, legs felt slightly cool, and I was immersed in a profound, peaceful stillness. Phase 2: Breath was deep and prolonged, accompanied by burping; arms and legs expelled trapped chill, saliva increased, and gentle tears welled in my eyes. Phase 3: A sensation of inner emptiness pervaded the body; as I breathed, vital qi coursed from the pelvis up into the shoulders and arms. Rings of light undulated before my vision, merging into a unified oneness with the cosmos; whole-body warmth ignited upon closing practice. During the Three-Syllable Root Mantra: burping occurred, subtle tingling numbness hovered above Baihui (crown), my frame lifted upward, and the chest expanded in all directions. Deep gratitude for Master's vital empowerment!

第一阶段打嗝，流泪，肚子和胃部咕咕叫，脖子咔咔的响声腰椎处有凉气，鼻子闻到和昨天一样的香味。第二阶段撑感明显，双手微麻，手心热感，胃部温热，打嗝流泪，鼻子酸，又闻到了香味。三字根本咒后特意闻闻手指，以为是手上的味道，因为鼻子原来一直有老不适，总是容易干涩结痂，还认为是自己的鼻子灵敏了，听到老师说是荷花香，才知道是老师的赋能。第三阶段身体高大挺拔向上，打嗝，像环抱着整个天空。三字根本咒身体向上托，胳膊和手麻，打嗝。感恩老师每天的赋能，身体每天都有变化，心情愉悦轻松，感恩老师！

Phase 1: Diaphragmatic burping, tears flowing, visceral peristalsis and intestinal rumbling in the abdomen and stomach; subtle cervical clicks of skeletal realignment sounded in the neck, while cool air released at the lumbar vertebrae, and my nose caught the same fragrant aroma as yesterday. Phase 2: Expansive bracing sensations were pronounced; hands tingled lightly, palm centers radiated warmth, the stomach felt comfortably warm, burping and tears continued, the nose felt tart, and the exquisite fragrance returned once more. After the Three-Syllable Root Mantra, I deliberately smelled my fingers, wondering if the scent came from my hands; for years, my nasal passages had suffered from chronic discomfort with dryness and crusting, so I initially assumed my sense of smell had simply sharpened—only when Master mentioned it was the fragrance of lotuses did I realize it was Master's vital empowerment. Phase 3: My body lengthened tall, upright, and majestic, accompanied by burping, as though cradling the entire expanse of heaven. During the Three-Syllable Root Mantra: an upward buoyant force elevated my frame, arms and hands tingled with numbness, and burping occurred. Deep gratitude to Master for the daily vital empowerment—my body undergoes renewal every day, and my heart feels delightfully light and joyful. Deep gratitude to Master!

第一阶段，身体像很大的球，呼吸很深但总感觉充不满，口水微微增多，打嗝流泪。第二阶段不呼不吸时脊柱从上到下有一段细微的水流感，双手麻涨，脚跟跳动，涌泉穴处麻，鼻子和眉心处仿佛有东西贴着，左侧胳膊涨感有凉气，流泪口水增多。第三阶段身体粗高大挺拔向上，还是呼吸时，身体充不满气的感觉，出汗，感觉胳膊都在呼吸，身体麻扎感，肚子咕咕叫。感恩老师赋能！

Phase 1: My frame felt like an immense sphere; breathing reached extraordinary depth yet seemed as though it could never be fully filled; saliva gently increased, accompanied by burping and tears. Phase 2: During spontaneous breath suspension, a delicate current reminiscent of flowing water cascaded down the spine from top to bottom; hands tingled with swelling fullness, heels pulsated, and Yongquan (soles) tingled with numbness. A subtle pressure felt adhered across my nose and brow point, while distending fullness and cool air released from my left arm; tears and saliva flowed abundantly. Phase 3: My physical stature felt grounded, broadened, and towering upright; during breathing, the sense of an insatiable capacity for vital qi persisted; perspiration broke out, my arms seemed to breathe on their own, tingling prickles swept the body, and visceral peristalsis rumbled in the abdomen. Deep gratitude for Master's vital empowerment!

第一阶段，打嗝口水增多，打喷嚏，慢慢的进入清净的状态。第二阶段呼吸深长，打嗝排气，手涨胃部后缩感强，脚温热。第三阶段身体像个大大球，双脚，胯部，和肩随着呼吸一开一合感。手和胳膊涨，额头和眉心处有凉风。听老师讲观世音和地藏王菩萨时排凉气，身体抖动，眼睛微微湿润，老师的语音能量好强大。感恩老师每天陪练和赋能，接下来的日子里按照老师指点勤加练习不断提升自己。感恩老师！

Phase 1: Burping occurred, saliva increased, followed by sneezing, gradually transitioning into a state of serene purity. Phase 2: Breathing lengthened deeply; diaphragmatic air released and internal gas expelled; hands swelled with qi, a distinct inward retraction engaged at the stomach, and feet turned warmly comfortable. Phase 3: Body expanded like a colossal sphere; both feet, hips, and shoulders engaged in rhythmic opening and closing synchronized with the breath. Hands and arms swelled with fullness, while a cool breeze brushed across my forehead and between the eyebrows. Listening to Master speak of Avalokiteshvara and Ksitigarbha Bodhisattva, trapped chill expelled from deep within; subtle tremors passed through my body, and my eyes gently moistened. The energetic resonance in Master's voice is profoundly powerful. Deep gratitude to Master for guiding practice and granting vital empowerment each day; in the days ahead, I will diligently cultivate according to Master's instructions, continually elevating myself. Deep gratitude to Master!