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초급자의 단전호흡과정과 방법
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단전호흡은 숨쉬기
호흡을 우리말로 “숨쉰다”라고 하며, 한자의 표기도 息(식)이라 하여 호흡을 쉬는 것이라 표현하고 있습니다.
호흡은 어떤 경우에도 쉬는 것처럼 자연스럽고 편안해야 합니다. 단전호흡도 쉬는 듯이 자연스럽고 편안한 자연호흡의 방법이어야 합니다.
1. 숨을 길게 하려고 하지 마세요.
숨이란 긴장이 풀어지면 호흡도 깊어지고, 그러면 자연스럽게 숨도 길어집니다.
2. 배를 많이 나오게 하려고 힘으로 밀지 마세요.
배를 억지로 힘으로 내밀면, 몸이 긴장하고, 내장과 횡격막이 경직됩니다. 그러면 더 답답해지면서 몸이 더욱 긴장됩니다.
3. 숨을 멈추려고 하지 마세요.
숨을 억지로 멈추지 않아도, 긴장이 풀리면서 숨이 깊어지면 저절로 멈추어집니다. 호흡은 노동이나 고행이 아니라 숨 쉬는 것입니다.
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단전호흡하는 방법
1. 초보자는 눈을 지그시 감습니다.
들고 나는 숨을 바라보고 느끼면서, 단전의 앞뒤를 또렷하게 내관(內觀)하며 집중력을 기릅니다. 초보자는 의식을 집중하기 어렵기 때문에 눈을 지그시 감고 들고나는 기운을 바라보고 느껴가며 호흡합니다.
집중력이 생기고 내관을 하게 되면 숨의 느낌과 몸의 감각으로 시작하여 기운의 흐름까지 느낄 수 있게 되며, 이때 뇌가 안정되며, 창의력이 높아지고 집중력이 증대되며 눈의 피로도 풀려 시력도 좋아집니다. 또한 기력이 증진되며 스트레스는 물론 자율신경의 피로도 해소됩니다.
2. 호흡은 부드럽게 하여야 합니다.
심리적 불안증이 있는 분은 호흡이 고르지 못하고 미세한 떨림이 있게 되지만, 부드럽고 깊은 호흡을 하면서 심리적 불안증세가 사라집니다.
현대의학에서는 심근경색이나 부정맥을 해결하기 어렵다고 합니다. 그러나 부드럽고 깊은 심호흡은 가슴의 압박을 풀어내고 심리적 안정을 되찾으면서 심근경색이나 부정맥도 좋아집니다.
얼굴의 뾰루지는 대개 가슴 답답증으로 생기게 되는데, 이것도 부드러운 날숨을 통하여 아랫배 밑까지 기운이 가라앉으면 열기가 가라앉으면서, 맑아지고 고와집니다.
3. 호흡은 자연스럽게 저절로 되는 것입니다.
인위적인 힘을 가하거나, 잘하려는 마음이 있게 되면 조급하게 되고 횡격막이 경직되면서 기운이 위로 뜨게 됩니다. 욕심으로 무리하게 호흡하게 되면 근육과 장부가 위축됩니다. 기운이 뜨게 되면 눈이 충혈되며 갈증과 두통이 생기고, 근골과 장부가 위축되고 호흡근육이 경직되면, 호흡이 부자연스럽게 됩니다.
호흡은 숨쉬기라는 사실을 잊지 말고, 편안하고 자연스럽게 호흡하여 활력이 솟고 기력이 충만할 수 있도록 합니다.
4. 한 호흡, 한 호흡 정성을 다합니다.
정성을 다해 진심으로 호흡에 몰입하면 정신통일이 되고 하늘이 감응하면서 하나가 됩니다.
고요하게만 앉아서 집중하기만 하면 기운이 생기지 않는 명상에 그치게 되고, 호흡에만 집중하고 고요하지 못하면 내관이 되지 않습니다.
수행은 들고나는 호흡에 의식을 집중하여 고요하고 고요한 가운데 맑고 밝게 깨어있어야 성명쌍수(性命雙修)의 수행이 됩니다. 성품과 생명, 즉 지혜와 건강을 동시에 이루어 나갈 수 있어야 단전호흡이 되고 명상이 되어야 비로소 호흡명상이 됩니다.
5. 호흡은 단순하게 하되 기운을 느끼면서 합니다.
정성을 다해 진심으로 하되 단순하게 해야 기운을 느끼면서 호흡할 수 있습니다.
이 말은 선골 중앙부근과 단전, 그리고 관원을 연결하는 직선으로 단순한 선을 긋는다는 느낌으로 기운이 선골로 들어와 단전을 통해 관원까지 들고난다고 가정하고 아래 그림처럼 기운을 느끼면서 호흡하면 됩니다. 초보자의 단전호흡은 이 정도로 하면서 점차 발전해 갈 수 있습니다.
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