調心調身調息 歌 THE "QIGONG THREE REGULATIONS" SONG (based on TCM principles)

調心調身調息 歌
中醫簡易自行保健怯病法   
-- 羨魚 (二次創作)

THE "QIGONG 3 REGULATIONS" SONG:
Simple Self-help Health-care Techniques 
(based on Traditional Chinese Medicine principles)  
-- by Frank C Yue

前 言                Prologue
無意無念          No thoughts -- shut out monkey                                                            chatters quietly;
無懼無求          Be not afraid -- have no desire, no care.
腹式呼吸          Into the abdomen breathe naturally;
息靈輕柔          The breath should be soft, light,                                                     deep, slow and fair.
相互為用          The "Three Regulations" are inter-link'd
三調環扣          One runs into the others, like a chain.

(1)  調心 (神)    (1)  REGULATING THE MIND  
                              (Consciousness/Mental State)

    心安神清      When the heart is truly at ease
    大腦入靜      Then your mind will follow in peace.
   良性意念       Fill you mind with good intentions;
   知足欣然       You'll enjoy joyful satisfaction.
   神寧息柔       With a calm meditative mind
   氣行連悠       Qi flows continuous and easy.
   愉悅自然       You'll naturally find
   性命相修       You're thankful and happy.

(2)  調身 (形)    (2)  REGULATING THE POSTURE

身體放鬆          Relax muscles, joints and the whole                                                       body;
輕柔舒容          You'll feel lightness, comfort and easy.
鬆而不怠          The body is relaxed but not sloppy; 
挺而不僵          The skeletal frame's firm but not rigid. 
形正氣順          With correct posture, qi flows smoothly --
氣順神揚          The spirit's bright; qi flow isn't choppy.  
心平氣從          With a mind serene, you're completely at                                             rest;
血行脉暢         With blood and qi flowing free, you are                                blest.

(3)  調息    (3)  REGULATING THE BREATH

息勻若絲         Breathe deep, evenly, slowly and softly; 
調節呼吸         To make adjustments to your breathing. 
 
柔長慢細         Lengthening your soft breath makes                                                      you free
至踵無聲        Of stress and gives you back a                                                                 "care-free me"!
深息怡神        Breathing long and slow, you feel leisurely;
和氣平心        Smooth breath snuffs monkey chatters 
                                   quietly.
息靜神和        With soft deep breath, Harmony is won;
天人一合        Nature and Man are united as One.


'三調'：                                                         兼修

1.  調 心 (神、意)    ：「意念關」             意

2.  調 身 (形、勢子)：「鬆靜關」             身

3.  調 息 (呼吸) ：        「調 息 關」          氣
       [ 用腹式呼吸: 柔細慢勻長  悠圓深靜遠 ]

The Three Regulations:    `Gate` of         Simultaneously                                                                               Training

1. Regulating The Mind      Intentions             The Mind

2. Regulating The Posture  Relaxation            The Body

3. Regulating The Breath    Breath                 Your Vital                                                                                   Energy

Caution:

Qigong is NOT for everyone to train, especially if one wants to do it on his own, without the guidance and supervision by an experienced instructor/teacher.

A beginner simply doesn't know which style/method is best for her conditions and what are the DO's and DON'Ts, the basic requirements, the beginning and ending procedures, and  potential pitfalls, etc. If you have ADHD and are often emotional and mentally unstable, or your family has a history of mental illness, for example, you should not practise (since at some stage you might experience hallucinations, vivid daydreams, or "uncontrollable" involuntary vigorous body movements, etc.)
In short, if you don't feel comfortable about it, just don't do it.

(At the highest levels after a number of years of consistent practice, those weak in willpower and with less than pure thoughts might be led unconsciously towards the supernatural and the occult.
You have been warned.)