站庄功的第一条口令 The 1st Instructions for the Standing Meditation

1。预备
两脚成小后八字，与肩等宽，双膝微曲；松肩，两手自然下垂，松静站立。舌抵上腭，似笑非笑，双目平视，心澄目洁，全身由上而下依次放松，将气沉入下丹田，开始意守。引丹田气经会阴穴沿督脉上升至大椎穴，经两肩两臂至两手劳工穴。
1. Preparation (Yu Bei)
Stand with your feet as wide apart as your shoulders, toes turned in a little, knees slightly bent. Let your shoulders relax. Allow your hands to fall at your sides naturally. Place the upper tip of your tongue on your upper palate, just behind your teeth. Keep your eyes level and open, thinking of nothing.
Use your mind to relax your whole body sequentially from top to bottom. Gather Qi into your lower dan tian. Concentrate your mind on your lower dan tian for al little while.Direct Qi from your lower dan tian to hui yin, then back up along du mai to da Zhui. At this point, split the Qi into two streams and direct it through the middle of the shoulders, down through the arms to lao gong.