The practice of Fitness Qigong can be divided into three stages: “scattered thoughts” (杂思), “focused thoughts” (专思), and “no thoughts” (无思). The “scattered thoughts” stage is further divided into early, middle, and late periods, while both the “focused thoughts” and “no thoughts” stages are divided into early and late periods. This article discusses the application of intention (意) and qi (气) during the resting states of different stages, focusing on the preparatory and concluding phases of the Six-Character Formula in Fitness Qigong.
1. The Three Stages of Fitness Qigong Practice
(1) Scattered Thoughts Stage
At the beginning of learning and practicing the techniques, due to being in a generalized phase, the movements are stiff and uncoordinated, leading to confusion and distraction, making it difficult for the brain to effectively command the limbs. Additionally, thoughts are chaotic, and distractions abound, preventing concentration on the practice, which characterizes the early stage of “scattered thoughts”. At this time, the focus should be on mastering the postural changes and movement pathways of the techniques, gradually concentrating scattered thoughts on the practice. In the middle stage of “scattered thoughts”, having learned the complete set of movements, one further masters the key points and details, making the movements more standardized and refined, gradually achieving proficiency. During practice, distractions should be promptly eliminated, allowing one thought (indicating that attention can be focused on the practice) to replace myriad thoughts. In the late stage of “scattered thoughts”, one has proficiently mastered the key points and details of the complete set of movements, further refining the actions. During practice, one is generally not entangled by distractions, and if the mind wanders, it can quickly return to focus on the practice, gradually transitioning to a state of concentrated practice, unity of spirit and form, and natural relaxation.
(2) Focused Thoughts Stage
As the refinement of movements increases, one reaches a level of ease and fluidity. During practice, all attention is concentrated on the execution of the techniques, but the focus is no longer solely on the movements; the intention emphasizes perceiving the variations in strength and understanding the different connotations of the techniques, entering various realms of intention. This intention is not deliberate and does not rely solely on the brain’s imagination; perception and understanding arise naturally from a tranquil and clear heart, where the mind is free of thoughts, yet the heart knows (the heart knowing refers to the concept of “spirit guarding within” from the Huangdi Neijing or “inner vision” as described in Daoism). In the early stage of “focused thoughts”, during practice, the heart is calm and the qi flows naturally, with a subtle force felt in the areas where the intention directs. In the late stage of “focused thoughts”, during practice, the heart is clear and free of worries, the heart and intention begin to communicate, and the intention and qi are basically in harmony; as the intention reaches a certain area, a stronger force is felt passing through.
(3) No Thoughts Stage
As the cultivation deepens, the practitioner’s skill increases significantly, and the execution of the techniques naturally reaches an automated state. During practice, the movements flow like clouds and water, seamlessly integrated, with the tangible body revealing the intangible qi, and the intangible qi reflecting the tangible body. The differences in understanding the connotations, realms, and variations in strength of different movements become increasingly subtle, and one unconsciously integrates various techniques. In the early stage of “no thoughts”, during practice, the heart gradually transitions from stillness to emptiness, from clarity to brightness, with the intention turning inward to perceive the intangible qi, harmonizing the internal and external; this intention, though without intention, begins to reveal true meaning. The heart and intention connect, the intention and qi harmonize; when the intention moves, the heart knows, and the qi follows, with strength also manifesting. In the late stage of “no thoughts”, the main meridians of the body are basically unblocked, and during practice, the meridians are open, allowing qi to flow smoothly. The heart is clear, bright, and aware, free of obstacles, with true meaning manifesting. The heart and intention naturally connect, the intention and qi harmonize, and as soon as the intention moves, the heart already knows. Just as the thought arises, true qi has already spread throughout the body, and strength gradually tends towards unity.
Since the manifestation of strength occurs in an instant, before the brain can react, the strength has already vanished into nothingness; thus, it must be perceived by the heart. A tranquil and harmonious heart perceives the variations in strength during the “focused thoughts” stage; a still and clear heart comprehends the momentary flow of qi in the early stage of “no thoughts”; and a broad and enlightened heart realizes the gradually unified strength in the late stage of “no thoughts”.
2. The Application of Intention and Qi in the Preparatory and Concluding Phases
(1) Preparatory Phase
1. Scattered Thoughts Stage
In the early stage of “scattered thoughts”, practitioners are distracted by myriad thoughts, with the heart moving more than being still, making it difficult to clear the essence and qi, leading to a buildup of turbid qi in the chest and abdomen, blocking the meridians and preventing normal circulation of qi and blood. Before practicing, one should try to dispel distractions and gradually calm the heart. During the preparatory phase, the body should be as relaxed as possible, continuously eliminating scattered thoughts without attachment; if they can be eliminated, do so, but if not, let them go immediately without forcing it, maintaining a calm heart. In the middle stage of “scattered thoughts”, during the preparatory phase, distractions arise and should be promptly dispelled, silently repeating “relax, relax, relax”, guiding the entire body to relax internally and externally, with the heart relatively quiet, allowing the turbid qi to begin to descend, followed by the clear and harmonious qi. In the late stage of “scattered thoughts”, there are few distractions during the preparatory phase, and the heart gradually calms down without needing intentional guidance; the body automatically relaxes internally and externally, with turbid qi diminishing and clear qi increasing.
2. Focused Thoughts Stage
In the early stage of “focused thoughts”, having eliminated external distractions and all thoughts unrelated to the practice, during the preparatory phase, the heart is relaxed, tranquil, and at ease, with the entire body naturally relaxed. The turbid qi descends and vanishes in the clear heart, while the clear qi gradually rises and flows throughout the body. In the late stage of “focused thoughts”, during the preparatory phase, the intention is refreshing and stable, the heart is clear and tranquil, and the entire body is relaxed and soft, with clear qi permeating throughout.
3. No Thoughts Stage
In the early stage of “no thoughts”, during the preparatory phase, the heart is empty, tranquil, and stable, free of worries, with the form and intention relaxed and natural, allowing clear qi to flow throughout the body. In the late stage of “no thoughts”, during the preparatory phase, the heart is empty and open, clear and aware, free of obstacles, with intention revealing true meaning, and the true essence of qi flowing and permeating the heart, surrounding the limbs.
(2) Concluding Phase
During the concluding phase, one should achieve a relaxed form and a tranquil intention, transitioning from cultivating qi to nourishing qi, which can lead to the return of qi to its source, allowing the practitioner to return from the practice state to a normal state. From the “scattered thoughts” stage, the intention guides the body to relax, leading to mental relaxation, with internal qi transitioning from turbid to clear; in the “focused thoughts” stage, with no distractions, the heart is naturally calm, the form is relaxed, and the qi is clear; then in the “no thoughts” stage, with no desires or attachments, the heart and intention connect, the form is relaxed, and the qi is peaceful, progressing layer by layer.
1. Scattered Thoughts Stage
In the early stage of “scattered thoughts”, during the concluding phase, one should try to eliminate distractions, adjusting the breath to be even, fine, and natural. Actively guide the body to relax with intention, silently repeating: relax, relax, relax, then stop guiding the intention and relax the brain. As the mind focuses on relaxing the body, distractions gradually decrease, and the heart becomes somewhat calmer, with the turbid qi in the chest decreasing, allowing the clear qi to rise, initially experiencing the ease and comfort brought by a peaceful heart. In the middle stage of “scattered thoughts”, during the concluding phase, distractions arise and should be promptly eliminated, with natural and smooth breathing, and each part of the body relaxing under the guidance of intention, temporarily forgetting worries, with a peaceful heart, reducing turbid qi and allowing clear qi to gently caress the heart and chest, experiencing an unprecedented sense of leisure and ease. In the late stage of “scattered thoughts”, during the concluding phase, one generally achieves a clear brain and calm heart, or sometimes the brain automatically relaxes without awareness, with the heart at ease, leading to complete relaxation of the body (this state gradually enters the realm of “focused thoughts”). Turbid qi gradually dissipates, and clear qi fills and harmonizes, gradually realizing the joy of being unburdened by material desires.
2. Focused Thoughts Stage
In the early stage of “focused thoughts”, during the concluding phase, the brain is clear and free of distractions, the heart is tranquil and free of fears, and the body relaxes automatically, with clear qi flowing throughout. In the late stage of “focused thoughts”, during the concluding phase, the heart is like a clear sky, cloudless for miles, calm and clear; sometimes, while relaxed, one may feel a subtle flow of qi passing through certain parts of the body, with intention seemingly communicating with the heart, true meaning appearing to be faintly present in the calm heart, suddenly disappearing (this state is perceived by the heart and should be allowed to arise naturally without deliberate pursuit), with clear qi flowing harmoniously throughout the body.
3. No Thoughts Stage
In the early stage of “no thoughts”, during the concluding phase, the brain is clear and free of thoughts, the heart is tranquil and free of attachments, with true meaning beginning to manifest unintentionally, allowing one to feel qi flowing through certain areas. Sometimes, in an instant, true meaning flashes in the enlightened heart, suddenly appearing. At the beginning of the concluding phase, clear qi surges throughout the body, wanting to connect the body’s surface with the qi of heaven and earth; during relaxation, the surging clear qi gradually calms and automatically closes, harmonizing throughout. In the late stage of “no thoughts”, during the concluding phase, the heart is empty, open, and clear, stable and free of desires, entering the true realm of “forgetting both self and objects” and merging with the Dao. True qi permeates the entire body, breaking through the surface to connect with the qi of heaven and earth; after a moment of stillness, true qi dissolves into the empty and clear heart, with the surface qi automatically closing, allowing clear qi to flow harmoniously throughout.
To achieve the skill and cultivation of “focused thoughts” and even “no thoughts”, one must simultaneously practice various forms of Fitness Qigong and engage in long-term, uninterrupted cultivation, while also integrating heart-nourishing and qi-cultivating methods into daily life.