|
|
[Martial Arts] Hundred Days of Foundation BuildingAuthor: Jeffi Chao Hui Wu Fecha: 2025-08-01 Viernes, 5:41 AM ········································ [Martial Arts] Hundred Days of Foundation Building
The four characters "Hundred Days of Foundation Building" may sound plain, yet they conceal a profound path of martial arts. In the Daoist cultivation system, qigong tradition, and internal martial arts, this stage is regarded as a threshold to higher realms, serving as both the foundation of the body and the foundation of the mind. If the foundation is not solid, it is like a tall building standing on sand; a gust of wind can scatter it, making the path of qigong impossible to discuss. I know its importance from personal experience; through daily standing post, sitting in meditation, adjusting breath, and guarding the elixir, I have realized what it means that "an unstable foundation renders all methods void." The term "hundred days" is not merely a number; it is a test of perseverance, a reconstruction of structure, and a challenging beginning of unifying body and mind. It is a prolonged tug-of-war with inertia, restlessness, and delusions, where each day must be tread upon like walking on thin ice, step by step with solid footing.
Traditional Daoism states: "Refine essence into qi, refine qi into spirit, refine spirit back to emptiness." Foundation building is the first step—refining essence and nurturing qi. If this step is not accomplished, all subsequent discussions are in vain. Although methods vary, the core revolves around three aspects:
First, standing post or sitting in meditation, using the body as a vessel;
Second, adjusting breath and inner observation, using breath as a bridge;
Third, concentrating and entering stillness, using intention as a sail.
Standing post is not a dead stand, but a living post; sitting in meditation is not a dull sit, but a return to the peaceful place of the universe within the body. During the hundred days, daily practice must not cease, with morning and evening sessions, to gradually see results. Especially with standing post as the key, in stillness, the whole body subtly vibrates, qi and blood surge, and meridians awaken. The first ten days are particularly difficult, with legs feeling like lead and knees and hips on the verge of breaking, relying solely on a breath to sustain. Yet it is this "bitter root" that nurtures the future "sweet fruit." By the thirtieth day, if the method is appropriate, one often feels a slight warmth and swelling in the dantian, as if a qi mass surrounds it, not controlled by intention yet responsive to call; that is "the qi mechanism has begun to move." Sitting in meditation is similar; the spine is straight as a pine, hands resting on the dantian, lips and tongue slightly closed, breath long and continuous, mind inwardly collected, not seeking to move or chase after distractions. Over time, one naturally enters a state of self-forgetfulness, as if immersed in a sea of clouds, with the heart like still water. If further aided by abdominal breathing and guarding the dantian, the qi mechanism can gradually stabilize, and the inner breath can return to unity.
Traditionally, there is a saying of "small success in a hundred days," which does not mean true mastery has been achieved, but rather indicates that the internal qi pathways have initially opened, meridians have begun to awaken, and intention and breath have begun to harmonize, clearing obstacles for deeper cultivation. If one hastily pursues power, qi, or transformation without experiencing this stage, it will only harm the body and mislead the path. The hundred days of foundation building is also a method for cultivating the heart; externally it may seem monotonous, but internally it is a practice of dialogue with oneself, with restlessness, and with desires.
During these hundred days, the most challenging aspect is not the posture, nor the sensation of qi, but "guarding." Whether one can maintain practice daily, regardless of wind, rain, sunshine, or busy trivialities, without interruption, is the true core of "foundation building." In my past hundred days of practice, I rose with the sun, stood post for thirty minutes in the morning breeze, and sat in meditation at night, enduring soreness, numbness, frustration, anxiety, and doubt... each stage is a threshold and a transformation. Just like the butcher who carves the ox, one must "follow the principles of heaven." The true secret of hundred days of foundation building lies not in how many forms one practices, but in whether one "follows nature," whether one hears the body's language, sees the fluctuations of the heart, and feels the surging of qi, ultimately returning bit by bit to the original state.
In traditional schools, it is often stated, "If the foundation is not stable after a hundred days, do not claim true mastery," indicating that this stage is not only a technical training but also a test of character, temperament, and understanding. In internal martial arts like Tai Chi and Xing Yi, the saying "practicing martial arts without practicing the foundation leads to emptiness in old age" emphasizes that without a foundation, one is like a tree without roots, showy yet insubstantial. Today, many practitioners are eager for quick results, seeking sensations of qi without having built a foundation, pursuing power without achieving stillness, ultimately falling into pathological practices, going astray, or even harming themselves, which is truly disheartening. Although the hundred days of foundation building lacks astonishing techniques or flashy forms, it is a purgatory that all true practitioners must undergo. It is the narrow gate to the great path, the first step from the mundane world to self-realization. Only by being grounded, with each day a post, each breath a thought, can one build the immovable mountain in the heart.
After a hundred days, you may still not be able to "walk on walls," but you will have quietly acquired a more stable body, a calmer heart, and a clearer path of cultivation, all beginning from your genuine reverence for the two characters "foundation building."
1. The Meaning of Hundred Days of Foundation Building
"Foundation building," as the name suggests, is about establishing a solid base. At the beginning of cultivation, adjusting the body, breath, and intention is particularly important. This stage of practice is seen as a key process for opening meridians, strengthening the body's foundation, and harmonizing qi and blood. Daoists believe that if the initial "foundation building" is not done well, subsequent higher-level cultivation will be hindered. Therefore, during these 100 days, practitioners need to establish a solid foundation for future power enhancement, smooth flow of internal qi, and physical health through specialized cultivation methods.
Hundred days of foundation building mainly focuses on three aspects: body nourishment, breath adjustment, and mental tranquility. Through daily practice, the goal is to achieve a state of unity between body and mind, ultimately preparing for deeper levels of cultivation.
2. Methods of Cultivation for Hundred Days of Foundation Building
Standing post or sitting in meditation: During the hundred days of foundation building, the most common practice methods are standing post or sitting in meditation. The core of these two methods is to allow the body to enter a relaxed and stable state, promoting the natural flow of qi and blood within. When standing post, practitioners should maintain the correct posture, relax the shoulders, and sink the qi to the dantian. When sitting in meditation, one should keep the spine straight, hands resting on the dantian, and relax the mind.
Adjusting breath: Breath is a key part of the hundred days of foundation building. Through deep, long, and even breathing, it helps the qi flow smoothly and cultivates internal qi. In the initial practice, breathing should be natural, without forcing the qi to sink to the dantian, but as cultivation deepens, one can gradually adopt abdominal breathing, feeling the movement of breath within the body, ultimately achieving the state of "qi sinking to the dantian."
Paying attention to the dantian: The dantian is considered the gathering place of internal qi. One of the goals of hundred days of foundation building is to cultivate the qi within the dantian. Through breath adjustment during standing post or sitting meditation, one can gradually feel sensations of qi or warmth in the dantian, indicating that internal qi is beginning to accumulate.
Inner observation and mental tranquility: During the hundred days of foundation building, the tranquility and concentration of the mind are particularly important. Practitioners need to let go of distractions and focus on the sensations of breath and internal qi. Through the guidance of intention, it helps the internal qi flow within, cultivating a state of unity between the inner and outer. This is also the so-called "guarding stillness" stage in cultivation, aiming to help practitioners achieve inner peace and stability.
3. Benefits of Hundred Days of Foundation Building
Opening meridians and promoting the flow of qi and blood: Through a hundred days of standing post, sitting meditation, and breath practice, one can gradually open the body's meridians, allowing qi and blood to flow unobstructed. Daoists believe that smooth meridians are key to maintaining physical health and internal balance, and the practice during the foundation building period helps eliminate internal blockages, enhancing overall health.
Enhancing the body's foundational strength: Through static practices like standing post, hundred days of foundation building helps strengthen core muscles in the legs and waist. As qi and blood flow smoothly, the body's tendons and bones gradually become stronger, improving balance and flexibility.
Accumulating internal strength and enhancing qi sensation: Hundred days of foundation building helps internal qi gradually accumulate through breath and dantian practice. Practitioners will feel an increasingly strong sensation of qi at the dantian, indicating the initial formation of internal strength. Internal strength is the core power in future cultivation, making the hundred days of foundation building an important stage for developing internal strength.
Mental tranquility and emotional regulation: The inner observation and mental tranquility practices in hundred days of foundation building can help practitioners regulate their emotions, alleviating anxiety and stress. By focusing inward, the mind can gradually become peaceful, achieving unity of body and mind, which helps improve emotional fluctuations and enhance concentration.
Boosting immunity and improving physical health: Qigong and Daoist cultivation often emphasize harmonizing the internal circulation of qi and blood. Through hundred days of foundation building, practitioners can significantly enhance their immune system, improve organ function, and strengthen their resistance to diseases.
4. Precautions for Hundred Days of Foundation Building
Progress gradually: Hundred days of foundation building emphasizes gradual progress. Practitioners should not pursue short-term results too eagerly and should gradually increase the duration and intensity of practice based on their physical condition.
Correct posture and breathing: During the foundation building period, correct posture and breathing methods are very important. Incorrect posture may lead to physical strain or disrupted qi and blood flow. Practitioners should ensure their bodies are relaxed and breathing is natural during practice.
Consistency in practice: Hundred days of foundation building requires sustained commitment. Daily practice should not be too short; it is best to maintain at least 30 minutes to 1 hour of practice time to see results.
Adjusting mindset: During practice, adjusting one's mindset is crucial. One should not be overly impatient or pursue the sensation of qi too eagerly. Practice should be conducted naturally and relaxed, allowing the body’s internal changes to be felt over time.
"Hundred Days of Foundation Building" is a critical stage of cultivation. Through systematic standing post, sitting meditation, and breath adjustment, it lays a solid foundation for further practices like qigong and Tai Chi. It not only aids in physical health, smooth qi and blood flow, and accumulation of internal strength but also plays a positive role in mental regulation, emotional balance, and spiritual enhancement. As long as one perseveres, hundred days of foundation building can establish a solid root for future deep cultivation, enhancing the overall level of physical and mental health. Source: http://www.australianwinner.com/AuWinner/viewtopic.php?t=697089 |
|