"Yin Hand One Finger Zen Practice.

Yin Hand One-Finger Zen is one of the highest martial arts practice methods in the martial arts world. Because when it is mastered and used in combat, its power is extremely great. The force of a single finger can penetrate heavy walls and strike points in mid-air to subdue a person without leaving a trace. Therefore, those who master this technique have always kept it a secret from others. This practice has been continuously refined and improved by generations of inheritors, forming a systematic and complete set of techniques. Its practice involves both internal and external cultivation, the interplay of Yin and Yang, and the integration of practice and Zen. By practicing inner meditation exercises to cultivate and gather the powerful internal energy in the dantian, and through various forms of practice, it is made to flow through the fingertips. The energy, force and spirit are integrated, generating an intimidating power. When the practice is extremely profound, it can even reach a state where a soft and gentle force is emitted from the fingertips to strike people from afar. The practice technique of Golden Needle Finger: Keep the index finger straight, bend the middle finger, ring finger and little finger, and press the thumb against the nail of the middle finger. Golden spear finger: The index finger is straight, the first and second phalanges of the middle finger, ring finger and little finger are bent and brought together, and the thumb is turned inward. The breathing method is nasal inhalation, which is considered exhalation. At the beginning, natural breathing can be used. After getting used to it, switch to reverse abdominal breathing, that is, when inhaling, the lower abdomen contracts inward, and when exhaling (breathing out), the lower abdomen bulges (bulges) outward. I. Inner Strength 1. Posture of Hunyuan Yiqi: Sit cross-legged and naturally place your hands on your knees. Lower your eyes, press your tongue against the upper palate, relax your whole body, and calm your mind. When inhaling, visualize the essence of heaven and earth entering the Zhongfu point on the chest. Hold your breath for one or two seconds after inhaling. Then exhale and visualize the essence of heaven and earth descending to the dantian and filling it, while simultaneously focusing your mind on the dantian. Practice like this repeatedly for about half an hour or longer. Key points and effects: Highly concentrated consciousness, integrated with the breath. When the mind and breath reach a high degree of unity, a true qi will be produced in the dantian. With continuous cultivation, the internal qi will coalesce into a mass, full and powerful, and the energy will flow freely. 2. The posture of the Arhat sitting in meditation: Stand with your feet apart, wider than your shoulders, and sit down in a horse stance. With both hands forming golden needles and pointing in front of the body, raise the arms straight up to shoulder height, with the palms facing down and the tips of the index fingers pointing forward, and perform the following exercises. Practice: When inhaling, imagine the essence of heaven and earth entering the human body from five points: the Baihui point on the top of the head, the Yongquan point on the feet, and the tips of the index fingers on both hands, and merging into one at the dantian. Hold your breath for a moment. When exhaling, imagine the qi flowing directly from the dantian to the tip of the index finger, making the palm warm and the fingers swollen. Each inhalation and exhalation counts as one session. Practice repeatedly for about half an hour or longer. You can start by practicing for about 5 minutes. Try to keep it up and gradually increase it to more than half an hour. Key points and effects: Let the qi flow through the fingertips. Do not use brute force. Let the qi flow with your mind. Breathe naturally and avoid holding your breath. After standing in this position for about ten days, you may experience symptoms such as weak legs and general weakness. This is an inevitable "force change" phenomenon and there is no need to be alarmed. After passing this stage, the old force gradually fades away and the true force emerges. There is a feeling that all the strength in my body is inexhaustible. Ii. Internal and External Cultivation Exercises 1. The Preparatory Posture of Arhat Finger Movement: Sit cross-legged, with your eyes hanging down, and place the fingertips of both hands facing each other in front of your abdomen, with the palms facing upwards. Take a natural breath for a while, calm your mind and focus your spirit. Then open your eyes and look forward. Perform the following exercises. Practice: Inhale slowly through the nose, lift both hands to the chest to the Zhongfu point, and at the same time, use the mind to lift the qi to the Zhongfu point. Hold your breath for a moment. Then, rotate both hands inward to form golden needle fingers and slowly push them forward towards the body, with the palms facing forward and the tips of the index fingers pointing upwards. At the same time, exhale and guide the inner qi along the inner side of the arms to reach the palms and fingers. Then, slowly bring both hands back to the chest. Use internal strength, with the index fingers as if pulling a thousand-jin object. At the same time, inhale and draw the internal energy along the inner side of the arms back to the middle of the muzzle. Hold your breath for one or two seconds. Then, rotate both hands outward into palms, with the palms facing upwards, and press them down in front of the abdomen. At the same time, exhale and let the internal energy sink into the dantian, then return to the preparatory position. Practice in this way repeatedly, usually 36 times. The effect of breathing and force application should be coordinated. When inhaling, accumulate strength, and when exhaling, the strength should reach the fingertips. Long-term practice has greatly enhanced arm strength and finger strength. 2. The Preparatory Pose for the Two Dragons Emerging from the Sea: Stand with your feet about one foot wider than your shoulders, sit down in a horse stance, and place your palms with fingers facing each other on the dantian, with the palms facing upwards. Look straight ahead, naturally regulate your breath, and focus your mind and energy. Perform the following exercises. Exercise: Raise both palms towards the chest, inhale slowly at the same time, and use your mind to lift the internal energy to the Zhongfu point. Hold your breath for one or two seconds. Then, with both hands forming golden needle fingers, they rapidly thrust forward, reaching the tips of the fingers, while exhaling and releasing the internal energy to the tips of the fingers. The inner energy of the mind shoots forward from the tip of the index finger for an infinite distance. Then, slowly pull your arms back as if lifting a thousand-jin weight. At the same time, inhale, imagining the inner energy slowly drawn in from an infinite distance through the tips of your index fingers along the inner side of your arms to the Zhongfu point. Hold your breath for a moment. When exhaling, place your hands together in a palm position in front of your abdomen with the palms facing upwards. Return to the preparatory position and press down simultaneously, allowing the inner energy of your mind to sink to the dantian. Practice in this way repeatedly, usually 36 times. Key points and effects: The forward insertion and retraction of the two fingers should be in harmony with the breathing intention, achieving the unity of form, qi and spirit. This helps to transform into the skill of internal qi impacting external objects. Iii. External Practice (One-Finger Zen) : It is divided into three steps of practice: beginner, intermediate and advanced, progressing step by step. 1. For the basic practice method, lie prone with your body, hold your arms straight and support yourself on the ground with the tips of your ten fingers, keep your feet together and touch the ground with your toes, keep your body and lower limbs straight, and perform the exercise in coordination with your breathing and willpower. As one's skills improve, one can successively subtract the little finger, ring finger, middle finger and thumb from the fingers that touch the ground until only the index fingers of both hands support the whole body. At this point, the basic skills of "One-Finger Zen" have been established, and one can then proceed to practice the next form. Practice: When inhaling, use your mind to guide the qi to the dantian. Hold your breath for a moment. When exhaling, guide your breath to flow towards the fingers that touch the ground with your mind. At the same time, grasp the ground with both fingers, with your mind as firm as iron. Repeat this inhalation and exhalation practice until you feel exhausted. Key points and effects: Inhale deeply, continuously, evenly and for a long time. Exhale slightly faster and guide the qi with your mind, allowing the internal qi to be stored in the dantian and released from the fingertips. Through long-term practice, the goal of transforming qi into power can be achieved. 2. Intermediate exercise: Lie on your side. Use your right straight arm to touch the ground with your five fingers. Place your left hand on the side of your leg. Cross your feet and stack them, with your right foot at the bottom and your toes touching the ground. Suspend your body in the air, keep your trunk and lower limbs straight, and practice the exercises as prescribed. When one can support the entire body with just one index finger for more than five minutes through practice, it indicates that the intermediate level of "One-Finger Zen" has been established. Key points and effects of the practice: All are the same as the basic practice methods. When you can't hold on during the practice, you can get up and rest for a while, and then switch hands to practice. 3. For advanced practice, place one hand with all five fingers on the ground, stand upside down, and place both feet against a wall or a tree to practice as per the method. This pose also progresses step by step. When one can support a full-body handstand with the index finger of one hand, the "One-finger Zen" technique has reached a state of perfection. Key points and effects of the practice: The same as the previous two forms. Auxiliary exercise: Stand in front of a wall, with both hands straight against the wall and the index fingers touching it. Lean forward, with the body forming an Angle of about 20 to 30 degrees with the wall. The exercise and key points are the same as the previous ones, except that the object touched by the fingers is the wall. This pose should be performed several times a day, and the Angle of the body's tilt should also increase as the practice progresses. Iv. Hard Exercises 1. Preparatory Posture for Finger Poking Exercise: Stand in a horse stance in front of a VAT filled with mung beans. When you feel a slight electric shock with your right hand, insert the mung beans into the VAT as required by the exercise. If you feel exhausted, switch to your left hand and practice in the same way. As the practice progresses, you can successively subtract the little finger, ring finger and middle finger, and finally practice with the index finger in the shape of a golden needle. Small round stones and iron sand can also be gradually mixed into the VAT, and finally all the practice can be done with iron sand. Practice: Take a deep breath and use your mind to guide the internal energy from the dantian to the Zhongfu point. Hold your breath for a moment, then forcefully insert your hand towards the mung bean while exhaling. Use your mind to release the internal energy to the tips of your fingers, creating explosive power. When the hand is withdrawn, inhale and at the same time, draw the inner qi along the inner side of the arm back to the Zhongfu point. When exhaling, repeat the insertion as above. Absorb and exhale in this way repeatedly until your fingertips feel warm, swollen and slightly painful. Key points and effects: Eliminate distractions, focus your mind and concentrate your strength on your fingers, and do not use brute force. This exercise mainly exercises the hardness of the fingers, and the depth of practice can reach the effect of fingers drilling through bricks. 2. Preparatory posture for the point-hitting technique: Stand in horse stance facing a wall, tree or sandbag. It is required that the qi sink to the dantian, the mind be calm and the spirit be concentrated, and the thought return to the object being struck. Stand still for a while. When your right index finger forms a golden needle shape and you lift the force until you feel the qi clearly, you can start tapping. Practice: Take a deep breath and use your mind to lift the qi within the dantian to the Zhongfu point. Hold your breath for a moment, then use your index finger to tap on the object you are practicing, applying force through your fingertips. At the same time, exhale and use your mind to lift the qi within your dantian to the tips of your fingers. When exhaling again, withdraw your hand and at the same time draw the internal qi back to the Zhongfu point with your mind. Continue to tap as mentioned above while exhaling. Absorb the inhalation points in this way, practice repeatedly, and alternate between the left and right hands. Stop when the fingertips feel warm and slightly painful. Key points: The force of the tapping should gradually increase from light to heavy. Wash your hands with medicinal liquid before and after each practice session. Prescription 40 grams of Sichuan aconite, 40 grams of Aconite, 40 grams of Pinellia ternata, 40 grams of Araceae, 20 grams of elephant bark, 20 grams of Aurantii fructus, 50 grams of snake bed, 50 grams of Aconite, 50 grams of Sichuan pepper, 50 grams of Bone-bone grass, 50 grams of purple flower, 50 grams of earthworm, 50 grams of Veratrum, 50 grams of Aconite, 50 grams of Rehmannia, 50 grams of Rehmannia bark, 200 grams of Ken salt, 100 grams of Liu Jinu. Add water to the above herbs and boil to extract the juice for later use. Before practicing, heat the medicinal liquid first, then immerse your hand in it. When it gets extremely hot, remove it and let it dry before starting to practice. After the practice, wash and soak your hands as instructed. At the same time, repeatedly bend and move your finger joints and fingertips, and rub and press them. This formula can also be used to wash hands when practicing finger poking exercises and various external exercises, to achieve the effects of reducing swelling and detoxifying, promoting blood circulation and removing blood stasis, as well as strengthening muscles and bones. Note: Do not use this formula to wash your hands when there are wounds on your hands. V. Xuan Gong is the supreme internal power method of Yin Hand One-Finger Zen, mainly cultivating the power of emptiness and penetration. The practice method is divided into three steps: beginner, intermediate and advanced, progressing step by step. Once achieved, one can reach the state of remote acupoint pressing. 1. For the beginner practice method, hang a cotton ball as big as a fist in front of you. The distance should be such that when you stretch out your arm, it is extremely close, but your fingertips still do not touch it. The posture can be either horse stance or upright. Concentrate your mind and energy, and perform the exercises as prescribed. When first learning to play with a cotton ball, the ball must not move along with the fingers. After a long time of practice, the cotton ball can change from being stationary to slightly moving. Over time, there will be shaking and swaying. When the cotton ball can hit the finger and pop out, gradually step back. When the index finger is about 3 meters away and a point is made out of thin air, the cotton ball can still be pushed out by the corresponding finger. This step is successful. Move on to the next step. Practice: Take a deep breath and use your mind to lift the internal energy to the Zhongfu point. Hold your breath for a moment. Then, with the index finger, strike the cotton ball forcefully and exhale at the same time. The strong inner energy of the mind rushes out from the tip of the finger, striking the cotton ball. Then, slowly draw in your index finger, inhale at the same time, and let your mind release the inner energy. Slowly draw it into your body through your fingertips, and pull the cotton ball back at the same time. Strike in the same way as above when exhaling. Practice in this way repeatedly until you feel exhausted and stop. Alternate between your left and right hands. Key points: This step of exercise emphasizes the intention rather than the specific route. One should achieve a high degree of integration of essence, energy, spirit, intention, energy and force. Energy should come freely and force should be generated by energy. 2. For the intermediate practice method, hang a copper coin in front of you. At the beginning, it is also very close. As in the previous practice method, strike it with your index finger. If the copper coin can still be pushed out from a distance of 3 meters, then move on to the next step. The method and key points of this walking exercise are the same as those of the beginner practice. 3. Advanced practice method: Light a candle in front and strike it with your index finger as before. When there is a distance of more than three meters and the candle flame can still go out, practice in the same way with a white paper screen in between. If the candle flame can still be extinguished when pointed at at a distance of more than ten feet without the white paper being damaged, this step is considered accomplished. The methods and key points of performing the exercises are the same as before. From "Wulin Jueji Network"