Basic Sitting Method
Sit up straight on the edge (about four inches) of a bench with its height equal to that of your knees. Rest your hands on your knees with your feet flat on the ground and shoulder width apart. Relax your shoulders while bending your elbows naturally. Draw in your chin and relax your chest. The tip of your nose is in line with your navel. Slightly close your eyes or look forward gently. Close your mouth and clench your teeth lightly. Rest the tip of your tongue on your palate like pronouncing ‘luh’.
Breathe deeply and slowly; deeply, but do not hold your breath; slowly, but just to the extent that you feel uncomfortable. Calm down mentally and relax physically through this breathing pattern. Clear your mind while inhaling and relax your muscles while exhaling. Practice for five to fifteen minutes each time.
Swaying Head in the Chi
Sit in the posture of the basic sitting method described above. Turn your head, but keep the trunk still. Look at the shoulder when you lean your head to the side. Look at your stomach when your head is inclined forward. Look upward when your head is inclined backward. Turn your head in each direction twelve times. Exhale while bending your head down and inhale while lifting it.