Zen Gong: Foundation

西天大乘禪功 · 基礎

The opening and closing of the Western Heaven Zen Gong — six movements (1-4, 13-14). Experience the form's quality without the martial intensity. The gateway to the full sequence.

Initial Seated Meditation · 坐禪入定

Full Lotus (Shuāng Pán). Spine held vertical through "Xuán Dǐng" — the imaginary thread suspending the Baihui crown point aligns the entire spine down to the Huiyin perineum without muscular effort. Shoulders drop 2cm into relaxation (Chén Jiān), armpits remain hollow. Palms flat on knees. Eyes lower to 20% open, gaze directed 45° downward — soft and unfocused, neither closed nor looking outward. The first breath: a deep Dantian inhalation expanding the lower abdomen outward by ~2 inches establishes the breathing register for everything that follows.

双盘全莲花坐。以“悬顶”立脊——想象一线悬于百会，令整条脊柱自然垂直对齐至会阴，不假肌力。沉肩两厘米，腋下留空。双掌平放膝上。双眼垂帘至两成开，目光斜下四十五度——柔和而不聚焦，不闭合亦不外视。第一息：丹田深吸，小腹外扩约五厘米，为其后一切奠定呼吸基调。

Breath · 呼吸 — Deep Dantian inhalation first. Then settle into slow, natural rhythm. Let the breath find you — do not reach for it.

Abdominal Energy Gathering · 丹田聚氣

From seated stillness, wrists internally rotate 10° inward before the hands leave the knees. Elbows flare slightly outward to initiate a smooth lift. As hands rise to chest level, palms rotate 180° — from facing down to facing up — while the sternum lifts slightly on a continuing inhalation. At the Dantian apex, the hands form the Lotus Palm (蓮花掌): fingers gently cupped, index and pinky taut, middle and ring fingers slightly curved, with the Laogong point (Pericardium-8) at each palm center. Hands hover exactly 15cm from the navel and 15cm apart — holding the energy sphere of the Lower Dantian. A final micro-compression moves the hands 2-3cm inward, sealing the gathered Qi.

自坐定中，手离膝前腕先内旋十度。两肘微微外张，引动平顺上提。双手升至胸前时，掌心翻转一百八十度——由朝下转为朝上——胸骨随持续吸气微微上提。至丹田聚气之顶点，双手结莲花掌：五指轻拢，食指小指绷直，中指无名指微曲，劳宫穴居于掌心。双手悬于脐前十五厘米、两掌相距十五厘米——捧住下丹田的气球。最后微微内收二至三厘米，封存所聚之气。

Breath · 呼吸 — Inhale as hands rise. At the Dantian gathering apex, hold the breath gently. Compress on the hold. Exhale softly as the hands pause.

Overhead Palm Union · 高舉合掌

From the Dantian position, wrists flatten and hands sweep symmetrically outward from the centerline at chest height — beginning a wide 180° orbital arc upward. As arms rise, elbows unlock from 90° and extend upward. Critical discipline: the trapezius muscles remain fully relaxed throughout the entire ascent despite the rising arms. At the apex, the Prayer Seal (合掌印): both palm centerlines meet precisely above the crown (not forward of it), fingers straight and pressed flush together, biceps positioned directly beside the ears. The hips press isometrically downward as counterbalance, "rooting" the pelvis to the floor at the moment of maximum vertical stretch.

自丹田位，手腕放平，双手自胸前中线对称向外分开——展开一百八十度的向上弧线。双臂上升时，肘由九十度渐渐伸展向上。关键要领：整个上举过程中，斜方肌须始终完全放松。至顶点结合掌印：两掌中线于头顶正上方（而非前方）严丝合缝，手指伸直并拢，大臂贴于两耳之侧。双胯等长下沉以为对抗，在脊柱极度拔伸的瞬间将骨盆“扎根”于地。

Breath · 呼吸 — Full inhalation throughout the arc. At the apex, the lungs are at maximum capacity. Hold for one count at the top before beginning the descent.

Heart Center Alignment · 心口對齊

From the overhead Prayer Seal, elbows initiate the descent by flaring outward parallel to the shoulders. The clasped hands follow the body's central axis downward. As they descend, thumbs graze the nose and then the chin — tracking the face's central energy channel. At the Heart Center apex, thumbs contact the sternum at Ren-17 (Shàn Zhōng / Heart Center). At this moment, the forearms form an exact unbroken 180° horizontal line beneath the joined hands — elbows at shoulder width, neither higher nor lower. This is the devotional centering of the form: the intersection of the vertical line (the spine) and the horizontal line (the forearms).

自头顶合掌印，两肘外张与肩平行，引导下落。合十之手沿身体中轴下行。下行途中，拇指轻掠鼻尖、再掠下颌——循面部中脉而行。至心口顶点，拇指抵于胸骨膻中穴。此刻两前臂于合掌之下构成一条完整的一百八十度水平线——两肘与肩同宽，不高不低。这是整套功法的虔敬归心之式：纵线（脊柱）与横线（前臂）在此相交。

Breath · 呼吸 — Exhale slowly and completely as the hands descend. By the time thumbs reach the sternum, the exhale is done. Then rest in the stillness between breaths.

Closing Integration · 收功歸一

The energetic seal of the entire practice — 8 seconds of precise intention. Arms rise outward in a wide arc (06:19.000), mirroring MV-03 in reverse emotional register: this is release, not gathering. Palms meet directly above the crown at 06:20.500 — identical overhead position to MV-03 apex. This is the conscious bookend. The joined hands remain above the crown for one full breath (06:21.500 apex): the intention is explicit — all energy that was expanded outward during the 6-minute form is now recalled and gathered at this single apex point. Central descent begins at 06:22.500 along the body's central axis (Zhong Mai / Conception Vessel). As hands descend, thumbs graze the nose, chin, then throat — they slow at each chakra point: Crown → Third Eye → Throat → Heart. At 06:25.500, hands come to rest at the Heart Center (Shan Zhong), final prayer position with thumbs at sternum. At 06:26.500, the final descent to the Lower Dantian: palms stack flat over the navel — right over left for men, left over right for women. This gender-specific palm stacking is traditional and intentional.

整场修习的能量封印——八秒钟的精准用意。双臂向外扬起宽阔弧线，与第三式互为镜像而情致相反：这是释放，不是采聚。两掌于头顶正上方相合——与第三式顶点完全相同的位置。这是有意识的首尾呼应。合十之手在颅顶上方停驻一整息：其意明确——将六分钟功法中外放的一切能量，此刻悉数召回、聚于这一点。随后沿身体中轴（任脉）开始中线下行。双手下行时，拇指依次轻掠鼻、颌、喉——在每个要点稍缓：顶轮、眉心、喉、心。双手落定于膻中，成最后的合十，拇指抵于胸骨。最后下行至下丹田：双掌平叠于脐上——男子右上左下，女子左上右下。此叠掌之别为传统所定，皆有其意。

Breath · 呼吸 — Wide inhale on the rising arc. Hold at crown apex for one full breath. Long exhale carrying the entire descent to the Dantian. This one exhale seals the practice.

Final Seated Stillness · 靜坐圓滿

The perfect mirror of MV-01 — externally identical, internally transformed. At 06:27.000, hands slide from the Dantian back down to rest on the knees, palms facing down — the exact position of MV-01. Spine resumes Xuán Dǐng (suspended crown) alignment. Shoulders drop into Chén Jiān (sinking shoulders) relaxation. Breath releases to natural, shallow rhythm. Gaze softens downward at 45° — the same as MV-01. Everything external is the same as the beginning. But the practitioner is not. The form has moved through 6 minutes and 30 seconds of ascending energy work and descended back to this same point. The question is not "what changed in the body?" but "what changed inside?" Post-practice protocol: after MV-14, hold this stillness for a minimum of 3 full breath cycles before moving. Rising too quickly disperses the accumulated Qi. This stillness period is not optional — it is the final movement.

与第一式完美互映——外形全同，内里已换。双手自丹田缓缓滑落，复归膝上，掌心向下——与第一式分毫不差。脊柱复归悬顶之正。双肩落入沉肩之松。呼吸释回自然浅缓之律。目光复垂四十五度——与第一式相同。外在的一切与开始时无异。而习者已非来时之人。功法历经六分三十秒的升发之功，又降回同一点。要问的不是“身体变了什么”，而是“内里变了什么”。收功之要：第十四式之后，至少静守三个完整呼吸循环再动。起身过急则散所聚之气。这段静止不是可有可无——它是最后一式。

Breath · 呼吸 — Release all effort. Return to natural breath. Hold stillness for 3 full breath cycles minimum before moving. This is part of the practice.