Leung Jan's Pin Sun Wing Chun Boxing

Everyday, choose a time when the room air is fresh in the morning, with a comfortable temperature and a quite environment. Lie down in bed, put down your body and mind together, as if your whole body is melted, effortlessly, as if there were no body exist. Breathe naturally, don't exert your heart, not a single thought. However, if eventually you cannot give up all thoughts, just faintly think about the bottom center of your feet, don't make efforts, don't guide Qi downward, don't put your mind on Dan Tian. It is not necessary to close your eyes. It is as if I only have the bottom of my two feet, the rest is not mine, and don't mind the time neither. If you fall asleep, let it be. Once awake, repeat the exercise, and don't think about your illness. Think about I am making fresh new blood, and making up for the essential Qi (Yuan Qi) is the most important work, and allow the metabolism of my own body to take effects, however, don't interfere with it, don't mind it if your body is slightly hot or cold, only the bottom of my feet is mine. Initially the breath is heavy, and gradually lighter, and lighter and lighter, then put your mind away from it. Repeat this practice for seven times, be it longer or shorter, is considered a treatment. After practicing for three or four days, loosen up your attention on the bottom of your feet, don't exert any more effort. During initial practices, it is difficult to quite one's mind, so one may force it a bit at the beginning. Sometimes, the heart thumps, once focusing on the foot bottom, the heart quiets down. Practicing as such for 21 days, one must see significant improvements. 21 days is a small practice, 100 days is a big practice, thereafter practice once or twice per day. You can practice when you wake up, and that will prolong your life. As for how is the illness, it is up to how are your feelings and observations (of your body).

First, in a sitting meditation, you can sit in bed, with the mattress 5 inches thick, for those who are heavier, 7-8 inches, adjust according to the degree of comfort. Cross your legs, right on top of left, hands facing up, right on top of left. Straighten the back, but don't stretch too much. Don't move unless very very slowly. Eyes open or closed as wish, but don't look around. Tongue rests against the palate.

Second, breathe in and out, gently keep the mouth closed. Breathe through the nose, and listen to the breath in and out going from heavy to light, from light to faint, from faint to inperceivable. No haste and don't force the breath. In and out, long and short, all natural.

Third, there are three ways to control the mind. A, Control the mind during sitting meditation. If thoughts are crowded on mind, should listen to the breathing to engage the mind and to stop it from wandering off.

A, Control the mind during sitting meditation. If thoughts are crowded on mind, should listen to the breathing to engage the mind and to stop it from wandering off. Mind wandering outside leads to distractions; Mind focusing inside results in detainment and blockage. One should allow the mind to float with the breath, as if it is there, as if it is there not; One shouldn't allow the mind to rest on anything. However, after a while, one may feel drowsy. One should then lift up the spirit, listen to the breathing, without any random thoughts. But if desires and thoughts arise, simply ignore them, as such persist to the end of sitting meditation, then laying down meditation, initially for 45 minutes to 1 hour. When coming out of sitting mediation, don't rush. Should swing your body several times, separate the hands and legs one after another, and use your palm to massage the face and head, front and back for tens of times. Then walk around, or lay down for a while. A day a sitting meditation, and don't interrupt. Every time for 45 min to 1 hour.

B, Control the mind while sleeping. Every night, keep proper temperature while sleeping. Men lays on his right side; Women on her left side. But it is not a fixed rule, especially when pain doesn't allow laying on either side. Bent both legs slightly, breath as described above. Once smooth out the breathing, manage your body such that no part exerts any force, and that is the only condition. Once think, smell or feel something, it is exertion. Breathing slightly heavy is exertion as well. One should be like a dead body, no action anywhere. As if a grain of sugar dissolved in water, completely vanishes. Before long the breath naturally flattens out, as if it doesn't travel through mouth nor nose, but through the hundreds and thousands of pores all over your body, open and close. By then there is no self, no body, no breath, no mind. Naturally the heart returns to its home. The so-called 'drawing fire back to its origin', also called 'coordinating water and fire' , is the overall key to curing all illness, moreover, there is no side effects like taking medicine, nor after effects. This method is not limited to its duration, merely several minutes would have multiple benefits as well. Don't mind how long it takes to fall asleep, just follow naturally. If cannot fall asleep until the middle of the night, don't force it. It doesn't hurt trying the meditation for a few more times. If still couldn't sleep, one can get up, and try again after a while. Avoid by all means tossing around in bed, with random thoughts weighing on one's mind, or feeling hungry or thirsty, which results in insomnia and dizziness, etc.

C, Control the mind during the day time. One's life is most feared of disturbed mind. Externally, a disturbed mind could screw things up; internally, it could interfere with the Qi and blood, rendering it abnormal. Anger, fear, excitement, sadness, worry, suspicion, are all symptoms of disturbed mind, are roots of ailing and shortened lifespan. Not only one shouldn't disturb ones mind while restoring health, one should also avoid it during everyday life.

Special Thank You to Miss Ying Diao for translations of the Chinese Texts!