Introduction: The Origin of Meditation and the “Taiyi Jin Hua Zhi Jing”‌
Meditation, as an ancient practice, aims to achieve harmony between body and mind through focus and introspection. In Daoist tradition, the “Taiyi Jin Hua Zhi Jing” offers a unique meditation system, emphasizing “Hui Guang Shou Zhong” as the core practice. This method originates from immortals like Lü Dongbin, integrating the essence of internal alchemy. By guiding attention inward, it facilitates the return of true energy and spiritual elevation. This article provides a concise guide for beginners based on the “Taiyi Jin Hua Zhi Jing,” helping you detach from daily busyness and enter a tranquil meditative state.

Method 1: Basic Steps of “Hui Guang Shou Zhong”‌

Step 1: Preparation and Posture‌

Environment Selection‌: Choose a quiet, undisturbed space with soft lighting. The “Taiyi Jin Hua Zhi Jing” emphasizes “Zhi Guan Zhi Fa,” meaning creating inner tranquility through the external environment.
Body Posture‌: Adopt a comfortable seated position (cross-legged or chair-sitting) with a straight but relaxed back. The text highlights “Zheng Shen An Zuo” (correct body and calm sitting) as crucial, avoiding leaning or excessive relaxation that leads to drowsiness.
Breath Adjustment‌: Begin with several deep breaths, inhaling and exhaling for 3-5 seconds each, to relax the body and mind. The text mentions “Xi Jing” (quiet breath), meaning natural, unforced breathing, preparing for focused attention.

Step 2: Drooping the Eyelids and Internalizing the Gaze‌

Drooping the Eyelids‌: Gently close the eyes, leaving a slight gap (like “drooping the eyelids”), avoiding complete closure. The text notes that the eyes are the primary channel for spiritual leakage; drooping them reduces energy loss and promotes the return of true energy.
Gaze Positioning‌: Focus attention on the tip of the nose or the level of the two eyes (not forcibly staring). The text calls this “Yuan Zhong” (the center of the path). This helps the gaze naturally retract inward, not fixating on a specific location but allowing the “light” (intrinsic energy) to naturally penetrate.

Step 3: Focusing and Alternating Between Observation and Stillness‌

Observing the Breath‌: Focus on the natural flow of the breath, observing its in and out without interference. The text’s “Guan” (observation) refers to being aware of the present moment, such as noticing the breath or bodily sensations. When distracting thoughts arise, do not forcibly eliminate them but gently return to the breath.
Stillness of the Breath‌: When thoughts cease (e.g., the breath becomes steady), enter the “Zhi” (stillness) state, i.e., focused tranquility. The text emphasizes “alternating observation and stillness,” like the observer then becoming still, avoiding excessive thinking or drowsiness.
Daily Integration‌: Practice for 5-10 minutes each time, gradually extending the duration. The text reminds that “Hui Guang requires quiet sitting,” but it can also be simplified during walking or rest, such as briefly observing the breath.

Step 4: Internalizing the Spirit and Natural Penetration‌

Intention Guidance‌: Shift attention from the external to the internal, called “Hui Guang” (returning the light) in the text. Imagine the gaze as internal sunlight, not forcibly concentrating on the head or dantian, but allowing energy to flow naturally.
Avoiding Attachment‌: The text warns against the extremes of “too much effort” or “no effort”: the former causes tension, the latter allows distractions. Maintain a “lively and natural” mindset, i.e., alert but relaxed, like “letting go naturally.”
Long-term Persistence‌: The text mentions “a hundred days of practice,” meaning that after sustained practice, the intrinsic light will gradually become clear. Beginners may only see a faint light, but persistence deepens awareness.

Method 2: Advanced Tips on Breath Regulation and Verification (Optional)‌

Deepening Breath Regulation‌:

After becoming proficient, combine “Hui Guang Tiao Xi” (returning the light and regulating the breath), i.e., while focusing on the breath, let the intrinsic light synchronize with the breath. The text emphasizes “Qi He Xin Shi” (breath harmonizes with the heart), guiding energy flow through breathing rhythm.

Observing Verification‌:

During practice, physical warmth or mental clarity may arise, called “Zheng Yan” (verification) in the text. These are natural phenomena, not to be pursued, only observed.

Avoiding Errors‌:

Beware of “Yun Jie” (interference from the five aggregates), such as excessive relaxation leading to drowsiness. The text suggests “Xing Xing Zi Ruo” (alert yet natural), i.e., maintaining vigilance without excessive control.

Conclusion: Meditation as Part of Life‌

The meditation of the “Taiyi Jin Hua Zhi Jing” is not just a technique but a way of life. Through “Hui Guang Shou Zhong,” beginners can gradually cultivate inner focus and reduce spiritual leakage. The core of the text is “Ni Fa” (reverse method), i.e., reversing daily scattering to return to the true self. It is recommended to practice daily, combining breath and introspection, making meditation a daily habit for enhancing physical and mental balance.