BASIC EXERCISES FOR THE FIRST 6 MONTHS

Bìa sách

Basic exercises for the first 6 months

It is crucial for practitioners to perform these basic exercises in the exact sequential order as outlined below:

  • 1. Spiritual Commitment
  • 2. Concentration of Spiritual Energy (Soi Hồn)
  • 3. Supine Abdominal Breathing Exercise (SABE)

Additionally, it is important to face the south direction throughout these exercises, except when doing the SABE.

These exercises should be practiced steadily, without rushing through them. They will help you restore your energy requency to its original pure state.

The Concentration of Spiritual Energy will help stabilize your mind and purify the neuro-endocrine system, energize your brain, and alleviate insomnia, chronic headaches, and psychological and mental health issues.

The Supine Abdominal Breathing Exercise (SABE) will help purify the energy of your five internal organs (heart, liver, spleen, lungs, kidneys) by promoting better oxygenation of the blood and rejuvenation of the cells.

It helps in preventing various diseases, developing a better temperament, and breaking habits such as smoking, rinking, and overeating. It is essential that these practices be done only on an empty stomach or two to three hours after a meal.

Sitting Posture

To start, turn off the lights in the room. You can use a meditation cushion or sit in a comfortable upright posture with a straight spine.

Those who cannot sit cross-legged may sit on a chair, keeping their feet together and flat on the floor with a barrier underneath their feet. Do not lean against the back of chair or wall.

Maintain the following positions from the beginning to the end of the exercises:

Curling the tongue: Keep the tip of your tongue curled up to touch the gum line of your front teeth. This acupoint on the upper gum, which is related to the kidneys, will be activated. This position will help facilitate blood circulation and energy purification.

Incisors against incisors: Upper front teeth gently and comfortably touching the lower teeth.

Eyes closed: Focus forward from the middle point between your eyebrows, which is called the frontal psychic center.

1. Spiritual Commitment (First 6 months)

Mentally recite these six vibratory frequencies three times by placing each word in the appropriate psychic center as stated below:

  • Nam: Its final resonance vibrates from the frontal psychic center.
  • Mô: Its final resonance vibrates from the cranial psychic center (the crown chakra).
  • A: Its final resonance vibrates from the renal psychic center.
  • Di (yi): Its final resonance vibrates from the cardiac psychic center located at the center of your chest.
  • Đà: Its final resonance of Đà will vibrate over all the pores of the epidermis.
  • Phật: Its final resonance reaches the navel psychic center.

Keep hands together in prayer position at chest level and gently bend at your wrists up and down three times. Bow only with your hands while keeping your head upright and spine straight.

2. Concentration of Spiritual Energy (Soi Hồn)

Assume the same sitting posture you chose earlier. Keep your mouth closed, with your upper teeth gently and comfortably touching the lower teeth, and the tip of your tongue curled up against the upper gum line. Keep eyes closed and mentally gaze your thought forward from the midpoint of your eyebrows.

Breathe normally and concentrate on the top of your head while silently repeating the mantra to yourself: "Unify the three energies: Sexual Essence Energy, Vital Breath Energy, and Spiritual Energy."

Gently insert the tips of your thumbs into your ear canals to plug them completely, without using force.

Maintain a straight back with your elbows pointed outward at shoulder level.

Rest the tips of your index fingers on your temples at the hairline and fold the remaining fingers inside your palms.

NOTE: To find the correct spot for your index finger, press on the temple area at the hairline and lightly bite your jaws together. You'll feel the temple muscle move at that point.

Place the tips of your middle fingers lightly on the bone at the outer ends of the eye sockets and slightly pull outward to close your eyelids completely.

Remember to mentally gaze your focus forward from the middle point between your eyebrows. Make sure to perform this exercise for at least five minutes but no more than fifteen minutes.

During practice, silently recite "Nam Mô A Di (yi) Đà Phật" by focusing on top of your head to eliminate agitation.

3. Post-Meditation Massage

To conclude the Concentration of Spiritual Energy Exercise, slowly place the palms of your hands on top of your head to channel the energy back into your body

Slowly slide your hands down, with your palms moving along the sides of your head and your humbs positioned behind your ears. Pull down on your ears while pressing your earlobes.

Repeat this process two more times before proceeding to the hand rubbing routine.

Next, rub your hands together with your fingers pointed upward until they feel very warm.

Then, place the palms of your hands on either side of your nose and slowly slide them up your face over your head, and down to your ears. Pull down on your ears while pressing your earlobes. Perform this facial massage three times.

Now, repeat the hand rubbing for the second time until your hands feel very warm, followed by the facial massage three times.

Complete the third set of hand rubbing until your hands are very warm, then perform the facial massage three more times.

Now proceed to the Supine Abdominal Breathing Exercise.

4. Supine Abdominal Breathing Exercise (SABE)

This exercise can be done right after the Concentration of Spiritual Energy or at any time during the day, either on an empty stomach or two to three hours after a meal. Lie down on a flat surface with a barrier between you and the floor. Keep your limbs completely relaxed, with your tongue curled upwards, incisors gently touching, and your mouth closed. Tell yourself to release all awareness of your limbs and body. Keep your eyes closed and mentally focus your gaze forward from the midpoint between your eyebrows and concentrate on your navel throughout the breathing exercise. Be sure not to hold your breath; breathe steadily and evenly.

Always inhale and exhale through your nose and not with your mouth. For correct breathing, avoid moving your chest while inhaling and exhaling; only engage your abdomen. Pause briefly at the end of each cycle and breathe normally. It is important to restart the count after each cycle and not to continue the count beyond 12 breaths with this exercise.

Once the steps above are followed, exhale through your nose and flatten your abdomen completely, or as much as possible, while keeping your chest still. Then, slowly and smoothly expand your abdomen fully as you inhale, and contract it as you exhale through your nose.

Each time you inhale and exhale using abdominal breathing, it counts as one breath. Mentally count 1 for the first breath (see figure 6 on page 29). Inhale and exhale, then mentally count 2, then 3, 4, 5, 6 and continue this abdominal breathing process until you reach breath number 12, which completes one full cycle. Pause briefly before restarting the count with breath #1, 2, 3, up to the 11th breath. Pause again and restart the count with breath #1, 2, 3, up to the 10th breath. Pause briefly again and repeat the count with breath #1, 2, 3, up to the 9th breath. Continue this pattern, counting down until you reach breath #1 as the final breath cycle.

"Nam MÔ A Di ĐÀ PhẬT" Vibratory Mantra