全方位運動，全方位修復
全方位運動在《自然禪森林療癒》一書已經提過。全方位運動通常由站立練功開始。經過放鬆的站立後，練功者馬上會有千變萬化的姿勢以及動作產生，做出所謂的「立禪」。站立可能轉變為旋轉。因為體內電位的不同，經絡阻塞的不同，旋轉的樣式也千變萬化，向右轉，向左轉都有可能。旋轉的速度也不完全一樣，有人會因為內在的需要而向前衝，或跑起步來。其速度是在正常的情況下常常是無法達成的。因為是潛能的發揮，常常視個人需要及身體情況而有不同的動作。有的人會快速往後退，退的時候有的是用腳跟退，有的是腳尖退，有人是腳尖邊旋轉邊退，像在跳芭蕾舞一樣，有的腳底是平板落地，有的腳的外緣踱步而走，有的用腳的內緣拐著腳走。其它還有繞圓圈、跪拜天地。有的人會開始自我旋轉。這種以主螺旋脈（頭頂百會至會陰）為主，四肢螺旋脈線為輔，而造成的旋轉，常常可以透過光子密碼（Photon Code）科技，來測得垂直能量，水平能量及螺琁能量的另外，流動狀況。另外練功者也有可能前俯後仰，手採者氣，腳踩者地、彎腰擺臀、揮手似做飛機飛行的樣子、合手聚氣、歪嘴斜眼、單雙腳彈跳、模仿動物五禽戲、練武術、撞樹、牆、扭身。扭身則有正扭、逆扭、交叉扭、撞丹田、淋浴練功、做八段錦、拉筋等等，不一而足。
Comprehensive exercise has been
mentioned in the book 'Natural Zen Forest Healing.' Comprehensive exercise
typically starts with standing practice. After relaxing in a standing posture,
practitioners immediately exhibit various postures and movements, forming what
is called 'Standing Zen.' Standing can transform into spinning. Due to
differences in internal electric potential and various meridian blockages, the
patterns of spinning vary greatly, with possibilities to spin right or left.
The speed of spinning also varies; some may move forward due to inner needs or
begin running. Achieving such speeds is often impossible under normal
circumstances. The expression of potential often varies according to individual
needs and bodily conditions. Some individuals may rapidly move backward, using
their heels or toes, or combining spinning while stepping backward, akin to
ballet dancing. Some may land with flat feet, while others walk on the outer
edge or inner edge of their feet. Other movements include circling, bowing to
the heavens and the earth. Some individuals might start self-rotation. This
type of rotation, primarily based on the main spiral pulse (from the Baihui
point on the crown to the Huiyin point), supplemented by the four-limb spiral
pulse, often enables the measurement of vertical energy, horizontal energy, and
spiral energy flow through Photon Code technology. Practitioners may also bend
forward or backward, gathering energy with their hands, rooting into the ground
with their feet, bending and swaying, making airplane-like gestures, gathering
energy with joined hands, making facial expressions, hopping on single or both
feet, imitating the Five Animals' Exercises, practicing martial arts, striking
trees or walls, twisting the body with variations like clockwise,
counterclockwise, crossing twists, hitting the Dantian, practicing under
showers, performing Eight Pieces of Brocade, stretching exercises, and much
more."
The text encompasses a wide array of
movements and exercises, some involving energy channels and holistic practices
for the body and its various energy patterns.
When standing, due to relaxation, one might engage in spontaneous movements, evolving into what is called "Dance Zen" or "Natural Dance." In a state of complete relaxation, the autonomic nervous system guides various movements at different speeds. Each person has their distinct movements, freely swaying, often accompanied by sound therapy, involving loud shouts to release internal toxins and emotional distress. Only through a relaxed state can one truly understand the impurities that need to be expelled, the extent to which they should be eliminated, and the methods to employ. All of this is directed by the internal autonomic nervous system, not consciously controlled. At times, the movements can resemble primal tribal dances when fast, while slowing down might resemble Tai Chi movements. Practitioners of Tai Chi are familiar with the emphasis on relaxation, starting from the head—relaxing the neck, lifting the chest, dropping the shoulders, relaxing the waist, sinking the energy to the Dantian, slightly bending the knees, reaching energy to the bubbling spring point, and relaxing the body's nine major joints. However, achieving that level of relaxation requires prolonged training, whereas in Natural Zen, Tai Chi's relaxation isn't limited to specific body parts; it's an all-encompassing relaxation experience.
根據儀器檢測，如果能夠練到全方位的放鬆，保健的效果相當棒。有時為了達到全方位的放鬆，有一些地方是需要伸展拉長的，甚至彎腰扭身，歪嘴斜眼，這點又和太極拳有不同的地方。太極拳需要記招式，一步一步往前進，但因為它需要局限於某些招式，雖然不用力，但卻用了意念，對鍊自然運動的人來講是某種程度上的壓抑，而自然禪的太極是不拘泥任何形式，只要能夠伸展身心，輕鬆自在，才能開發出你所需要的地方，達到全方位放鬆的效果。所以哪些地方塞住你就會想要伸展那個地方，也就是完全放下 讓自律神經系統主導，所以練完的效果常常是非常顯著的。
營養學博士宇多川久美子在《不依賴藥物的27個健康提案》一書中指出，「走路」容易在日常生活中實踐，而且全身有2／3的肌肉都集中在腳上，走路可以一次鍛鍊很多肌肉，是增加運動量非常有效率的方法。 自然禪的行禪是在放鬆的情況下身體自由搖擺往前走，。可能手會向上提向後提不斷的揮舞，不斷的繞圈，腳也可能也會像七爺八爺那樣的抬高走路，扭曲走路，用腳刀像跛子一樣的走路，一隻腳用力另外一隻腳放鬆的走路，像酒醉的人一樣全身鬆鬆軟的走路。最重要的還是要放鬆身體任何意念注意行走的安全的條件下意念減少到最低最少地走路。
According to instrument measurements,
achieving comprehensive relaxation yields excellent health benefits. At times,
to attain total relaxation, some areas require stretching and elongation, even
involving bending, twisting, making facial expressions, which differs from Tai
Chi. Tai Chi involves memorizing specific forms and progressing step by step.
Although it doesn't exert force, it engages the mind, which, for natural
movement practitioners, feels somewhat restrictive. In contrast, Natural Zen's
approach to Tai Chi is unconstrained by any form. As long as one can stretch
both the body and mind, feeling relaxed and comfortable, it facilitates the
development of areas needing attention, resulting in comprehensive relaxation.
Hence, wherever you feel blocked, the urge to stretch arises—complete surrender
allows the autonomic nervous system to take charge. Therefore, the effects of
the practice often prove significantly notable.
Dr. Kumiko Utagawa, a nutritionist, in the
book "27 Health Proposals Not Dependent on Medication," points out
that "walking" is easy to incorporate into daily life. Considering
that two-thirds of the body's muscles are concentrated in the legs, walking is
an extremely efficient way to exercise many muscles simultaneously. In Natural
Zen, walking meditation occurs when the body freely sways forward in a relaxed
state. Hands might continuously swing up and back, move in circular patterns,
and feet might adopt various styles, such as high-stepping, twisting, walking
like a lame person, walking with one foot exerting force while the other
relaxes, or moving with the entire body as loose as a drunken person. The
crucial aspect is to relax the body, reduce mental activity to the minimum, and
focus on walking safely under minimal thought or consciousness.
在立禪、舞禪、行禪後，大部分練功者在拍完濁氣後，動作開始會變得緩慢，有的人會漸漸地坐了下來。來這時候就變成了「坐禪」。坐禪的時候動作常常會持續著，開始做補氣的動作，甚至會靜止不動，就好像有為的打坐一樣。但這視個人動作的進展而定，不是刻意或壓抑自己的打坐。有的人會直接就躺了下來做「地板運動」，形成所謂的「臥禪」。臥禪的動作快慢姿勢也不是每個人都一樣的。有的人會繼續排濁，在地上翻滾，有的人會在地上繼續打太極，做出黃老師所謂的「整椎運動」。每個人都有自己的動作，都按自己身體狀態在進行。自然而然的就會有各種千變萬化的招式。
After Standing Zen, Dance Zen, and Walking
Zen, most practitioners, upon completing the expulsion of impurities, gradually
transition into slower movements, and some individuals may eventually sit down.
This moment transforms into "Sitting Zen." During Sitting Zen,
movements often persist, starting to perform energy replenishing actions or
even staying completely still, akin to purposeful meditation. However, these
actions depend on individual progress and aren't deliberately forced or restrained
meditative practices. Some individuals may directly lie down, engaging in
"Floor Exercises," leading to what is known as "Reclining
Zen." The speed and postures of movements during Reclining Zen vary among
practitioners. Some continue expelling impurities by rolling on the ground,
while others perform Tai Chi movements on the floor, demonstrating what is
known as "Zhen Zhui Exercise," according to Huang Lao. Each person
has their own set of movements, performed according to their individual bodily
conditions. Naturally, this results in a diverse array of techniques and forms.
打坐是一種很好的養生運動，閉目養神，盤腿而坐，調整呼吸，不想任何事情，也是一種非常放空的方法。它可以增強腦細胞的活力，調整負面的情緒，可以促進人體內內分泌系統免疫系統的發揮，讓身體內部的循環達到一種平衡的狀態作用，進而促進而身體的健康，而且可以淨化人心，自然禪與其不同之處在於自然禪的打坐是放鬆的隨意而坐，是動極生靜之後坐，不拘泥時間，地點，不壓抑情緒，所以他坐了之後又會動，動了之後又會坐，周而復始，生生不息，到最後常常會進入極靜的睡眠狀態。
人類工程學（ergonomics）專家們一致認為做辦公桌的人一定要每隔一段時間伸展一下體以促進血液循環。美國物理治療學會（Physical Therapy Association）也認為坐辦公桌的人每隔一段時間要take mini-breaks(做小小的休息來伸展)。練自然禪的學員也常利用身邊的椅子來做運動。對一些不便站立的或大病初癒的人，自然禪的椅子伸展功，剛好提供了一個很好的運動。只要坐在椅子上放輕鬆就可自然的擺盪、伸展了。我們姑且叫它「椅禪」。如果你夠自在的話，你也可能延伸到沙發上甚至到地板上，或靠牆伸展。坐在椅子、病床上同樣你也可能會抖動雙手，歪嘴斜眼，伸展等不一而足的整脊動坐。只要只要你做到無念的時候你的動作就會釋放出。身體動，手腳動，抖動，你的血氧就跑上來了。坐在椅子上的時候，你的腳也可能會去踩地、踏地以排濁。
作者在坐飛機的時候都可以放鬆的練起椅子禪來，只要告訴你旁邊的乘客，你要做某種特殊的運動，萬一有特別的臉部表情也不要覺得奇怪就好，當然不能給人造成心理壓力或因為伸展而去觸及到別人的身體，但是因為環境制約自然不會產生一些影響別人的動作這時候的動作可能非常的細膩，甚至是內動，內心及肌肉放鬆，並不會影響到別人。進行時，身體非常輕鬆愉快，絕對沒有因為長途坐飛機而感到困擾。在這樣狹小的空間下都可以練功，那在自己家裡，在野外更不會受到任何的拘束。
這就是黃老師開發的椅禪。有一些雙腳不便的師兄姐練習椅禪，甚至中風的師姐，躺在病床上或大病初癒的師兄姐，做起來效果也非常的好。椅禪常見動作有：伸展身軀、伸展手臂、手指、腿、身軀、打拳、椅子太極、頓足、腳板拍地、兩腳在空中踩踏、類似騎腳踏車、手臂繞圈、躺下身體靠著椅子、踢腳、滑下椅子、兩腿交叉、身體反弓、張腿、椅上抖動、椅上瑜珈、蹲在椅上、椅上平衡功、雙椅功、椅上八段錦等都有可能。在國外，非常盛行的一種老年人運動，叫
在練功的後面階段，大部分練功者會躺年了下來，形成所謂的「臥禪」。臥禪可能演變成翻滾，瑜珈，倒立、滾動等變化動作。而研究物理治療的黃君韡治療師認為肌肉的組成都是採成對方式，身體的毛病常常是因為不當的用力，姿勢造成某方面肌肉的緊繃，進而造成頸椎，胸椎或薦椎等脊椎的異位，因而讓一些肌肉則處於緊繃的狀態，除了造成頸背腰部的問題外，也造成身體的傳導系統受到嚴重的影響，在這時候放鬆運動就會起了修正的作用。這也是黃老師所宣導的自我整椎。
其實根據研究，每個人多多少少都有脊椎問題，也有很多的疾病是因為脊椎側彎造成的。自然放鬆運動除了自我整椎整治外，也達到預防勝於治療的效果。每天持續的作地板運動，有助於改善脊椎側彎的問題並矯正回原來的健康位置。而自然禪的自我整椎比手術、藥物風險來得低，不斷的整椎運動就能有效改善脊柱問題。無論在地上，墊子上，床上都可自我放鬆整椎。
在中醫的理論中，夜間是陰的時間，這個時候是你的自律神經在照顧你的身體，而不是你的上意識。適當的睡眠才能讓身體有修補及再生的機會。過的的擔心、憂慮、和沮喪都會影響睡眠的品質。自然禪的練功不管是動功、靜功、太極及打坐、腦海中並非空無一物，而是自然的思考，想想甚麼，就想甚麼，完全不加以壓制並透過練功來、透過反思、以愛及耐心來善解一切並排解你的憂慮、不安。因為氣功態中的腦波是最平順的，很多問題反而在練功的過程中得到解決。這種在練功後一方面由於身體的精疲力盡、一方面由於心裡的平和所造成的 睡眠稱為睡禪。
自然運動者在練功的過程中，也會隨著四周的環境互動起來，當樹、地、日、月、大氣、水、人等所發放出來的氣體刺激腦部，練功者會隨個人所需做出吸氣或排氣的動作，對海浪、瀑布、泥敷、森林、溫泉，樹木、花草和天然的礦物、寶石、水晶、甚至木炭、外太空與宇宙能當採取採氣的動作。但如上所述，這些都是自然而為，非刻意行之。自然調息、排氣、噴氣、排濁、放屁、打嗝、氣動、胎息、傳氣與導氣等動作。
練功過程中也會有黃老師所稱的「聲音療法」。練功者會喃喃自語、碎碎念、吼功、動物叫聲、呼叫、哭喊、唱歌、念經、打舌甚至發出六音訣。其它全方位的運動包括相互推拿、自我推拿(含腳底)、拍打身體、拍手、拍打經絡、相互按摩、自我按摩、與樹按摩、與石頭按摩、與地按摩、與水按摩（水中練功、溫泉練功）、腳底按摩（赤腳走路）。練功者也會自我搓身、搓臉、耳、鼻、胸、腎、手腳等不一而足。
指縫對擊。
Sitting meditation is an excellent health
exercise, allowing one to rest the mind, sitting cross-legged, adjusting the
breath, thinking of nothing, and providing a means of complete mental
relaxation. It can enhance the vitality of brain cells, regulate negative
emotions, and promote the function of the body's endocrine and immune systems,
achieving a balanced internal circulation and thus promoting overall health.
Additionally, it can purify the mind. The distinction between Natural Zen and
conventional practices lies in the relaxed and spontaneous nature of sitting in
Natural Zen. It's the act of sitting after extreme movement, unrestrained by
time, location, or emotional suppression. After sitting, practitioners may
resume movement, and after moving, they may sit again, cyclically moving back
and forth, perpetually continuing until often reaching an extremely tranquil
sleep state.
Human ergonomics experts unanimously agree
that individuals working at desks must periodically stretch to enhance blood
circulation. The American Physical Therapy Association suggests that desk
workers should take mini-breaks (short rests involving stretching).
Practitioners of Natural Zen often utilize nearby chairs for exercises. For
those who may find it inconvenient to stand or for individuals in early
recovery from a severe illness, the chair exercises of Natural Zen provide an
excellent form of movement. Simply sitting on the chair in a relaxed manner
facilitates natural swaying and stretching. Let's call this 'Chair Zen.' If
comfortable enough, you might extend these movements to the couch or the floor,
or use a wall for stretching. While seated on a chair, you might also tap your
feet on the ground to expel impurities.
Even on an airplane, one can practice chair
Zen in a relaxed manner. Just inform the nearby passenger of your intention to
perform a certain type of exercise. If your facial expressions become peculiar,
that's fine, as long as you don't cause mental pressure or infringe upon
someone else's space. Due to the environmental constraints, certain actions
might be incredibly delicate and internal, causing the body and mind to relax
without disturbing others. During these exercises, the body feels exceedingly relaxed
and content, far from the discomfort often associated with long flights. If
these practices can be performed in such a confined space, they are undoubtedly
less restrictive when practiced at home or in the outdoors.
This is the Chair Zen developed by Master
Huang. Some practitioners, especially those with limited mobility in their
legs, including stroke survivors lying in hospital beds or individuals in early
recovery from severe illnesses, have found this exercise to be highly
effective. Common Chair Zen movements include body stretching, arm, finger, leg
and body stretching, punching, Chair Tai Chi, stomping, tapping the soles on
the floor, mimicking pedaling, arm circles, lying against the chair, kicking,
sliding off the chair, crossing legs, arching the body backward, stretching,
jittering on the chair, Chair Yoga, squatting on the chair, balancing on the
chair, bilateral chair exercise, Chair Eight Brocades, and more.
Internationally, there is a popular
exercise among seniors called Zookinesis, which involves chair exercises for
seniors, also known as Age Reversal Exercise. This is an excellent form of
exercise, known to restore health to many individuals. However, their practice
involves purposeful movement, which differs somewhat from the free-form
self-expression in natural movement.
In the later stages of practice, most
practitioners might proceed to reclining, forming what is called 'Reclining
Zen.' Reclining Zen can evolve into rolling, yoga, inversions, or rolling
movements. Physical therapist Dr. Huan Junwei believes that muscle groups work
in pairs, and body problems often arise due to improper exertion, leading to
tension in certain muscle groups, resulting in dislocation of the cervical,
thoracic, or lumbar spine. Relaxation exercises at this point will have a
corrective effect. This is also part of Master Huang's self-spinal alignment
concept.
Studies suggest that nearly everyone has
some degree of spinal issues, and many diseases are caused by spinal
deviations. In addition to self-spinal alignment therapy, natural relaxation
exercises offer preventive benefits. Consistent floor exercises daily can help
improve spinal deviations and correct the spine's healthy position. Natural
Zen's self-spinal alignment approach has fewer risks compared to surgery or
medication, effectively ameliorating spinal issues. Self-relaxation and spinal
alignment can be done on the floor, a mat, or even a bed.
According to Traditional Chinese Medicine,
nighttime is the Yin phase, when the autonomic nervous system takes care of the
body, not the conscious mind. Adequate sleep allows the body to repair and
regenerate. Excessive worry, anxiety, and depression affect sleep quality. In
the practice of Natural Zen, be it dynamic or static, Tai Chi, sitting
meditation, the mind is not devoid of thoughts; rather, it involves natural
thinking—whatever comes to mind is allowed, not suppressed. Practicing with
love, reflection, and patience to resolve worries and anxieties. The brainwaves
in this state of Qi Gong are very smooth, leading to the resolution of many
problems during the practice. This kind of practice leads to a tranquil state
called 'Sleep Zen,' characterized by both physical fatigue and mental peace.
During the practice, natural movement
practitioners interact with their environment. When trees, earth, sun, moon,
air, water, people, and other elements release energy stimulating the brain,
practitioners respond according to their needs—inhaling or exhaling. Even
seemingly odd elements like waves, waterfalls, mud packs, forests, hot springs,
trees, flowers, natural minerals, gemstones, crystals, or even charcoal, outer
space, and the cosmos can be sources of inhaled or exhaled energy. However, as
mentioned, these actions are completely natural and not deliberate. Natural
rhythmic breathing, exhaling, breathing, impurities expulsion, farting,
burping, breathing techniques, prenatal breathing, and energy transmission are
among these actions.
The practice also involves what Master
Huang calls 'Sound Therapy.' Practitioners may mutter, ramble, roar, imitate
animal sounds, shout, cry, sing, chant, tongue flick, or release six sounds.
Other comprehensive exercises include mutual and self-massage (including foot
massage), body tapping, clapping, tapping meridians, mutual massages,
self-massages, massaging trees, stones, the ground, and water (training in
water, hot spring training), and barefoot massages (walking barefoot).
Practitioners might self-rub, rub their face, ears, nose, chest, kidneys,
hands, and feet, among other activities.
Finger hitting massage."
Please note that some of the terminologies
and concepts might be specific to the context of the original text and may have
been translated as closely as possible to convey the intended meaning.
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