撰写为了练内观法，首先要把所有的心事暂时放一放，想方设法睡一会儿，用喝点酒或吃点安眠药来催眠也行，反正要达到睡熟。这样，待心情放松到一定程度以后，便可脸朝着天花板静静地躺到床上。眼睛要轻轻地合上（也可蒙蒙陇胧地睁着。在最早记载这一方法的白隐禅师所著的《夜船闲话》中，写的是：指在还未睡着，但临近眼睛要合上之前），两臂两腿适当分开，不要用力。然后还要使头部、肩、背、腰、手、脚都放松，口微张，肛门和性器官的肌肉也要放松。总之，身体各个部位都不得用力．
接着，两腿伸直，一齐往下用力，使力量由腰部往下转移。静静地、轻轻地呼吸，不要用力，待情绪多少平静下来以后，再进一步放慢呼吸，并加大呼吸的间隔。这种呼吸方法有个窍门，就是先慢慢地吸口气，然后稍稍屏气、接着要把这口气咽进下腹部里去，要慢慢地，细细地咽下去。这一来，下腹部会有胀满的感觉。要在把积蓄在下腹部的劲儿保持住的同时，由鼻子慢慢地、深深地吸气，并稍稍屏住气、而后再咽到下腹里去。
若是这样一边不断地向下腹部用力，一边继续进行呼吸的话，就会感到好象全身的力量都渐渐地聚集到了下腹部蔓元气充满了下半身。这在经典著作里叫做“运一身之元气，充满脐轮，气海，丹田、腰脚、足心之间”。就是说，这一方法的秘诀似乎在于使上半身空虚，而把能量集中到下半身。关于这一点，-这一方法的传授者白幽隐士说的几段话是很有趣的。现摘录于此：“养生犹如治国。明君总是专心于下情，并尽力给以恩惠。而昏君则置臣民于不顾，一意孤行。昏君当政，则王公大臣莫不夸权耀官，根本不管百姓疾苦。因此，百姓往往因营养不良而形容憔悴，或者在饥饿线上挣扎。而能人贤士则隐居在野，不肯出来辅佐朝政。这样下去，国家终将灭亡。与此相反，在体察下情的明君的治理下，王公大臣总是念念不忘百姓的劳苦。于是，不仅百姓物质丰富，精神轻松，生机勃勃，而且能人贤士纷至沓来，国家当然会日益繁荣。在这种国家里，不会有人违反法令，敌人也不敢来犯边境。誓人的身体也是如此。聪明人总是心绪沉静充实，如此则十情不会失常，四季之邪也就不能由外侵入。而一般人则恰恰相反，因为其心绪老是浮躁不安，所以，心脏、肺或其它器官就会萎缩，神经也会极度疲劳，甚至会导致人死亡。”
每天默诵一刻钟如上所述，待下半身能量充实之后，便可在心里默诵下面四句话，思想要集中到句子的意思上。 ①吾之气海丹田腰脚足心，好有一比，乃吾本来之颜面。颜面上当有鼻孔乎？②吾之气海丹田腰脚足心，好有一比，乃吾图报之家乡，家乡当有音信乎？③吾之气海丹田腰脚足心，好有一比，乃吾精神之极乐净土。极乐净土当何庄严乎？④吾之气海丹田腰脚足心，好有一比，乃吾自身之弥陀佛。弥陀佛当晓佛法乎？
这些词句，由于原是写给江户时代的人看的，所以，对现代人来说，不免有些费解。不懂也不要紧，可以把它当作经文来诵，也可理解为下面所说的意思：“这气海丹田才是产生真气的地方和生命的源泉。做到了意守丹田，丹田即可成为阿弥陀佛投宿的净土宝地。真气阿，寄宿在这里吧。”
这样念上10至20分钟左右，便可以就势而睡，或者也可以起来做点事情。作者当感到自己累了时，在睡觉前就做它10到20分钟，做过之后，下半身觉得暖烘烘地发热，不一会就能酣然入睡。这样经过两个星期，急躁和郁闷便会不知不觉地消失掉。即使得了象白隐禅师所患的那种严重神经衰弱症，只要按上述要领做一个月之后，人就好象脱胎换骨似地变了样。对各种噪音和纷扰不再象以前那样犯忌了，在对人关系上发生纠葛时也不再急躁和抱成见，而能以平静的心情实事求是地去处理了。对见到的，听到的，吃的，感觉到的都会产生兴趣和感到高兴。不用说，这时脑子也是清醒的，创造力，思考力也能充分地被调动起来。
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