Sitting Meditation and "Refining the Spirit"

We know of the stages: "Refining essence into qi (vital energy), refining qi into spirit (shen), refining spirit into emptiness (xu)."

When Tai Chi Chuan is practiced to a certain level, the qi becomes quite full, and one feels very powerful. If we consider the body to be a water vat, then qi is equivalent to the water. We know the body's capacity is limited; it can only hold so much. Practicing Tai Chi a few times easily fills up the qi. However, the density of qi is limited, and it primarily surges within the fasciae (or membranes) and internal organs. At this stage, one can feel this mist-like, ethereal qi within the body.

But this mist-like qi is easily stirred up and is therefore not very stable. It is susceptible to being influenced by emotions and one's inherent nature (心性, xinxing). After all, this qi has not yet been further transformed. Therefore, after refining essence into qi to a certain degree, it becomes necessary to "refine the spirit" (练神), meaning to further transform this qi into another substance.

This is when one must practice the skill of sitting meditation (打坐, dǎzuò). Because sitting meditation is more restrained, more introverted, it allows for the further refinement and transformation of qi. This also reduces a person's desires and thoughts. One's nature will become more stable and mature, and the skill (功夫, gōngfu) can then progress more steadily.

Regarding the issue of "returning to the spirit" (还神, huán shén), I have some experience to share for your reference. First, during sitting meditation, the heart/mind must be calm, and thoughts must be able to stop—no random thinking east and west. Also, one should not hold concepts like "refining the spirit" or fantasize about something appearing. There's no need to think about merging with this or that. These approaches are prone to lead one astray. However, practicing too much sitting meditation can make one lazy. This is because of reduced movement and less qi, so one must also practice the martial form (Tai Chi). Then, the "qi" generated from practicing the form can be further transformed.

Many people actually get stuck at this step. From my observation, some practice the form quite well, but are rather lustful and end up leaking that essential substance (精, jīng, essence). Actually, they can't control it because there is an internal surge of qi that makes them think about indulging—whether in drinking, staying up late, or other bad habits. It just seems that their skill stops here, which is somewhat regrettable.

So, at this point, one should practice more sitting meditation after practicing the form, to further seal and store that mist-like qi inward. This is my personal viewpoint, offered for your reference.