In the Daoist tradition, cultivation involves both body and mind—what is called the “dual cultivation of essence and life.” Today, we begin from the body, starting with meditation.
We see the body as the inner realm, while everything we perceive outwardly is the outer realm. The outer world we experience is a direct reflection of our inner state. Most people, when facing challenges, try to constantly alter the external to achieve desired outcomes. But often, their efforts feel futile—this is because the outer world is an illusion. The true rules of the game—the hidden algorithm—are determined by the inner world.
You can think of the inner realm as a vast database of information, containing not only your memories, but also the very programs that run your life. And who wrote these programs? We did—our own subconscious mind. In other words, all the switches are within ourselves.
This inner database isn't linear; it connects to multidimensional time and space. Our heart (or mind) chooses the story we wish to experience. But once we forget this truth, we become led by karma—we become controlled by the external world rather than mastering it.
What does this have to do with meditation? Our minds are too scattered. We must first calm the mind. Though we can practice mindfulness throughout our daily activities, sitting meditation is the best starting point for beginners. When the body is still, we can turn inward. As the Buddha taught:
"From stillness arises wisdom."
Only when wisdom arises can we begin to see truth—and remember who we truly are.
In the early stages, many face two major obstacles:
Because the body's yin-yang balance is off, the mind may be hyperactive at first. Focusing on the breath may feel nearly impossible. Later, the body may swing to a yin state, becoming sluggish or drowsy. Additionally, blocked energy channels can cause pain in the legs, back, shoulders, and neck—making it hard to remain seated.
1. Focus on quality, not duration
Rather than sitting for long periods, break your meditation into short sessions—perhaps 15–20 minutes each, several times a day. If you're very drowsy, try taking a short nap before meditation. Feeling foggy is often a sign of blocked energy, not failure—be patient, as this will improve.
Let go of worldly concerns while meditating. If thoughts arise, don’t judge them—gently return to your breath. You can use common methods like breath counting or following the breath. If focusing on breath is too difficult, try observing qi or internal energy, provided you already have some energetic sensitivity.
2. Don’t obsess over posture
Full lotus is ideal for stability if you’re flexible, but half-lotus or even sitting on a chair is fine—just know that drowsiness may be more likely until energy channels clear. Can you meditate lying down? Yes—but it’s easier to fall asleep or experience out-of-body states (astral travel). If that happens, simply bring your awareness back—you’re always connected to your body by an energetic thread.
Ultimately, stillness is not bound by posture. You can find inner peace walking, standing, or lying down, but seated meditation tends to help beginners stay focused longer.
3. Combine stillness with movement
Alternate seated meditation with qigong standing practices. Light exercise can also support energy centers:
If you feel cold during meditation, it may be trapped internal cold—sunbathe your back to release it.
To open the upper chakras, use intention and awareness to gently rotate them during practice. You may also read The Diamond Sutra aloud daily. Don’t analyze it—just read it aloud and direct part of your awareness to the crown chakra as you listen to the vibration. This can awaken wisdom and crown energy—if you persist for at least a year, the effects are profound.
4. Diet and energy
Some people feel a natural urge to try intermittent fasting as their body begins to purify. If that feels right, go for it. If not, continue your normal diet—it’s okay to eat meat or be vegetarian.
If your health or karmic blocks are severe, consider adjusting your diet toward cleaner, lighter foods. But overall, let it evolve naturally. In time, your appetite, preferences, and even body shape will self-regulate as your energy stabilizes.
At this stage, don’t rush to form relationships—whether “good karma” or “bad karma.” Give yourself space. Some practitioners get overly caught up in doing rituals, making merit, or releasing animals to gain blessings. These acts are not bad, but if done with unconscious motives, they waste valuable inner time.
Also, don’t avoid hardship—face it with calm awareness. This is just a game. The most important task now is to calm your mind and trust your own inner completeness.
There are many paths, as the Buddha taught—84,000 Dharma doors. True practice doesn’t require renouncing the world. Awakening is possible in ordinary life.
Language cannot truly describe ultimate reality—it exists outside of the game. Even awakened teachers must use human words, which are just pointers. Don’t fall into the trap of chasing sensations as described by others. What works briefly may no longer serve you later—let go when it's time.
During meditation, you may see visions, hear sounds, or even experience astral projection. These are not signs of success or failure—they are just another layer of illusion. And if you experience nothing at all, that’s perfectly fine too.