The method is to close your eyes gently, deliberately follow the tip of your nose, and gently "look inward" at the "Xiadantian" in your navel, and practice for half an hour to an hour at a time. I practice in an upright position. I just started to learn kung fu, and I have no obvious feeling of staying in my abdomen. But my feet often itch, and I don't itch after work; Sometimes the palm of your hand is heavy, sometimes the whole person seems to be heavy, and unconsciously it becomes a standing pile form; Sometimes my legs will tremble ... the way to get my work is to gently press the position of my abdomen with both hands and palms, and repeatedly say to myself: I'm going to get my work, I'm going to get my work ... until my spirit returns to normal, just gently move my joints.

If you continue to practice, there will be a phenomenon of "outward movement". At first, I felt my hands slowly spread out, and then I slowly made various movements and even slapped my whole body ... After a certain period of time, the "outward movement" gradually decreased, and then I stopped moving. Standing quietly every time you practice, there will always be a warm feeling. My limbs and some parts of my body often feel a weak sense of current. Usually, when you are quiet, you can feel tingling in your palms, fingertips and even soles of your feet, and sometimes you will get fever in your lower abdomen. ...

After the feeling of heat appeared in the abdomen, many questions were solved: where is the abdomen? The place with a fever is Tian Dan. How to raise it? Keeping the feeling of abdominal warmth is intentional defense. What should I do next after Tian Dan has a fever? Still in the abdomen. This kind of "intentional defense" is not concentrated defense, but "seemingly defensive non-defensive", that is, it is enough to know clearly that there is a warm feeling in the abdomen. It is to keep a warm feeling, not to keep it in the position of the abdomen. People who reach this level of alchemy can stay in the abdomen anytime and anywhere. It is convenient for me to say this. Actually, I don't have to be serious. It is a natural perception, which is called "observing without observing".