抱朴守一：回家的方法
Baopuzi Shouyi: The Method of Coming Home
葛洪"抱朴守一法门"详解与HUM归一实践 A Detailed Guide to Ge Hong's Baopuzi Shouyi Method & HUM Return to One Practice
作者 Author · 东至龚金发（北斗星） 类别 Category · HUM道医 / 归一实践 / 科普 关键词 Keywords · 守一 · 抱朴子 · 葛洪 · 归一 · 丹田 · HUM
摘要 · Abstract
一千七百年前， 葛洪在山中独坐， 守着一个字——
"一"。
Seventeen hundred years ago, Ge Hong sat alone in the mountains, guarding a single word —
"One."
他说： 「得一者，无一之不得。 失一者，无一之不失。」
He wrote: "Those who attain the One attain everything. Those who lose the One lose everything."
这不是哲学。
这是一个古代医师 用一生验证的 最简单的疗愈方法。
This is not philosophy.
This is the simplest healing method verified by an ancient physician across an entire lifetime.
HUM把它带到今天， 带给每一个 在分裂与疲惫中 寻找出口的现代人。
HUM brings this wisdom to today — to every modern person searching for a way out of fragmentation and exhaustion.
一 · One
葛洪是谁，"一"是什么
Who Was Ge Hong, What Is "One"
葛洪（283-343）， 东晋道医， 号**"抱朴子"**—— 抱朴， 就是抱着那个最原始、最简单的东西。
Ge Hong (283–343), Daoist physician of the Eastern Jin dynasty, styled himself "Baopuzi" — "Keeper of Simplicity" — one who holds to what is most original and unadorned.
他一生不追名利， 炼丹，行医，著书， 做一件事：
寻找生命最深的根。
He spent his life without pursuing fame or wealth. He refined elixirs, practiced medicine, wrote books, doing one thing:
Searching for the deepest root of life.
他找到的答案， 只有一个字——
"一"
The answer he found was a single word —
"One."
这个"一"是什么？
What is this "One"?
不是数字"1"。
Not the number 1.
是：
万物分化之前的那个状态。
是：
道生一， 一生二， 二生三， 三生万物——
那个最初的"一"。
It is: The state before all things divided.
It is: The Dao generates One, One generates Two, Two generates Three, Three generates all things —
That primordial "One."
用HUM的语言说：
"一"就是D7超弦维度—— 万物的源头振动， 一切生命的共同根基。
In HUM's language:
"One" is the D7 Superstring Dimension — the originating vibration of all things, the shared foundation of all life.
二 · Two
为什么现代人需要"守一"
Why Modern People Need "Shouyi"
现代人的病， 表面是身体的病， 深处是分裂的病。
The illness of modern people appears on the surface as physical disease. Deeper down, it is the illness of fragmentation.
心里想着昨天， 脑子担着明天， 身体在今天， 灵魂不知在哪里。
The heart dwells in yesterday. The mind worries about tomorrow. The body exists in today. The soul — no one knows where it has gone.
这种分裂， 用HUM的语言，叫做：
场退相干。
This fragmentation, in HUM's language, is called:
Field decoherence.
七个维度不再同步， 生命系统失去协调， 疾病，是它最终的呼救。
The seven dimensions fall out of sync. The life system loses its coordination. Disease is its final cry for help.
守一， 就是把散开的自己， 一点一点， 收回来。
Shouyi — is the practice of gathering your scattered self, piece by piece, back together.
三 · Three
"抱朴守一"具体做法
The Specific Practice of Baopuzi Shouyi
葛洪的守一法门， 分三个层次， 七个步骤。
Ge Hong's Shouyi method has three levels and seven steps.
第一层：准备——让土地平整
Level One: Preparation — Leveling the Ground
步骤一：选择与姿态
Step One: Environment and Posture
选一个安静的地方。
可以坐，可以卧。 以端坐为最佳—— 头正，身直， 全身放松但不懈散。
双手叠放于下丹田（肚脐下方）， 或自然置于膝上。
Choose a quiet place.
You may sit or lie down. Sitting upright is best — head level, spine straight, body relaxed but not slack.
Place both hands folded over the lower dantian (below the navel), or rest them naturally on your knees.
葛洪建议： 面向东方或南方。
不需要特殊服装， 不需要任何工具。
只需要： 你，和这一刻。
Ge Hong suggested: Face east or south.
No special clothing is needed. No tools required.
Only: You, and this moment.
步骤二：身心调谐
Step Two: Harmonizing Body and Mind
开始之前， 先做三件事：
Before beginning, do three things:
① 轻轻叩齿三十六次 （齿音，唤醒身体的注意）
① Gently tap the upper and lower teeth together thirty-six times. (This sound awakens the body's attention.)
② 舌抵上腭， 微微闭唇
② Place the tongue against the roof of the mouth, lips gently closed.
③ 做三次深呼吸， 每次呼气， 让肩膀自然下沉
③ Take three deep breaths. With each exhale, let the shoulders naturally drop.
这三个动作， 不是仪式， 是把身体的信号， 从"外"切换到"内"。
These three actions are not ritual. They are a signal to the body: switching attention from "outside" to "inside."
第二层：入定——找到那个"一"
Level Two: Entering Stillness — Finding "One"
步骤三：收心入静
Step Three: Gathering the Heart into Stillness
闭上眼睛， 或者垂帘（眼睛微闭， 留一条细缝）。
Close your eyes, or lower your eyelids slightly, leaving the thinnest sliver of light.
先把目光收到鼻尖， 停留片刻；
再把目光收到眉心内侧 （印堂，眉毛之间，向内约两指深处）， 感受那里微微的温热。
First bring your gaze to the tip of the nose. Rest there a moment.
Then bring your inner gaze to the space just behind the point between the eyebrows — the yintang, about two fingers' depth inward. Feel a gentle warmth gathering there.
然后， 意念缓缓下沉， 像一片叶子 落入水中——
落到下丹田。
Then, let your awareness slowly descend, like a leaf falling into water —
settling into the lower dantian.
下丹田在哪里？
肚脐正下方约三横指， 身体内部约两横指深处。
那里， 是生命能量的大本营。
Where is the lower dantian?
Approximately three finger-widths below the navel, about two finger-widths inside the body.
It is the home base of life's vital energy.
步骤四：意守丹田（核心步骤）
Step Four: Holding Awareness at the Dantian (The Core)
心与目， 同时守着下丹田，
像一盏灯， 温柔地照着那个地方。
Let heart and inner gaze both rest on the lower dantian.
Like a lamp, gently illuminating that place.
葛洪的秘诀只有六个字：
「不即不离，勿忘勿助。」
Ge Hong's secret is six characters:
"Neither clinging nor abandoning. Neither forgetting nor forcing."
什么意思？
不要紧紧抓住丹田， 也不要让念头飘走；
不要忘记守着， 但也不要用力推。
只是， 知道它在那里。
What does this mean?
Do not grip the dantian tightly. But do not let awareness drift away.
Do not forget you are holding it. But do not force or strain.
Simply — know that it is there.
呼吸呢？
让它自然。
不要控制， 不要加速， 不要刻意放慢。
随着练习加深， 呼吸会自然变得 绵长、细柔、几乎感觉不到。
这，古人叫做"胎息"—— 像婴儿在母腹中那样呼吸。
And the breath?
Let it be natural.
Do not control it. Do not speed it up. Do not deliberately slow it down.
As the practice deepens, the breath will naturally become long, fine, almost imperceptible.
The ancients called this "embryonic breathing" — breathing as an infant breathes in the womb.
第三层：归一——触碰那个源头
Level Three: Return to One — Touching the Source
步骤五：感受温暖（能量层觉察）
Step Five: Feeling the Warmth (Energy Layer Awareness)
守着守着， 你会感觉到——
下丹田开始温热， 像一个小太阳， 慢慢升起。
As you hold, you will begin to feel —
the lower dantian becoming warm, like a small sun slowly rising.
这个温热， 不是想象出来的。
这是HUM的D2能量维度—— 气血在聚焦的意识下， 开始恢复流动和秩序。
This warmth is not imagined.
This is HUM's D2 Energy Dimension — qi and blood, under focused awareness, beginning to restore their flow and order.
如果感觉不到也没关系。
只是继续守， 温暖，自然会来。
If you do not feel it, that is fine.
Simply continue holding. The warmth will come naturally.
步骤六：与"一"相遇（意识层扩展）
Step Six: Meeting "One" (Consciousness Layer Expansion)
再深一点，
你会发现：
那个守着丹田的"你"， 和那个被守着的丹田， 之间的距离， 开始消失。
Going deeper,
you will discover:
The "you" holding the dantian, and the dantian being held — the distance between them begins to disappear.
没有观察者， 没有被观察的对象，
只有：
宁静。
No observer. No observed.
Only:
Stillness.
这一刻， 葛洪叫它——
"形神相守，混沌归一。"
HUM叫它——
D7超弦维度的临在。
This moment, Ge Hong called —
"Form and spirit holding each other, returning to primordial oneness."
HUM calls it —
The presence of the D7 Superstring Dimension.
两种语言， 同一件事。
Two languages. One thing.
步骤七：收功——把"一"带回生活
Step Seven: Closing — Bringing "One" Back into Life
练习结束时， 不要突然睁开眼睛。
When practice ends, do not open your eyes suddenly.
先：
① 轻轻揉搓双手， 直到手掌发热
② 用温热的手掌， 轻覆双眼，停留片刻
③ 缓缓睁开眼睛
④ 轻揉下丹田三十六圈 （顺时针）
⑤ 慢慢站起来
First:
① Gently rub your palms together until they become warm.
② Cup your warm palms over your closed eyes. Rest there a moment.
③ Slowly open your eyes.
④ Gently massage the lower dantian thirty-six times in a clockwise circle.
⑤ Rise slowly.
然后， 带着那份宁静， 走回你的一天。
Then, carry that stillness back into your day.
四 · Four
每日修习安排
Daily Practice Schedule
葛洪说， 守一不是在打坐时才做，
而是时时守，处处守。
Ge Hong said: Shouyi is not only practiced in sitting.
It is practiced at all times, in all places.
为现代人设计的简易版：
A simplified version designed for modern people:
| 时间 Time | 做法 Practice | 时长 Duration |
|---|---|---|
| 晨起 Morning | 静坐守丹田 Sitting Shouyi | 10-20分钟 mins |
| 饭后 After meals | 行走归一法 Walking Return to One | 15分钟 mins |
| 午间 Midday | 闭目守一 Eyes-closed Shouyi | 5分钟 mins |
| 睡前 Before sleep | 卧式守一 Lying Shouyi | 10分钟 mins |
老年人特别建议：
Special recommendation for elderly practitioners:
以温和为主， 不追求深度入定， 以"感觉舒适"为标准。
Keep it gentle. Do not pursue deep states. "Feeling comfortable" is the standard.
行走归一法， 是守一最自然的现代版：
走路时， 把注意力轻放在脚底， 感受每一步踩下去， 偶尔也感受一下下丹田的温热。
两者自然交替， 不需要刻意控制。
The Walking Return to One method is the most natural modern form of Shouyi:
While walking, lightly rest awareness on the soles of the feet. Feel each step. Occasionally sense the warmth of the lower dantian.
Let the two alternate naturally. No forced control is needed.
五 · Five
守一与HUM归一——同一件事
Shouyi and HUM's Return to One — The Same Thing
| 葛洪的语言 Ge Hong's Language | HUM的语言 HUM's Language |
|---|---|
| 守"一" Guarding "One" | 归一 Return to One |
| 形神相守 Form-Spirit unity | 七维度相干 Seven-dimensional coherence |
| 混沌归一 Returning to primordial state | D7超弦维度接入 D7 superstring connection |
| 意守丹田 Dantian awareness | D4意识维度激活 D4 consciousness activation |
| 气感温热 Qi warmth | D2能量维度恢复 D2 energy restoration |
| 久服轻身延年 Longevity through practice | 多维失衡修复 Multi-dimensional balance restored |
一千七百年， 两套语言，
说的是同一件事：
把散开的生命， 收回来， 变成一个完整的人。
Seventeen hundred years. Two languages.
Saying the same thing:
Gather the scattered life, bring it home, become a whole person again.
六 · Six
从"分裂"到"合一"——守一的更大意义
From Fragmentation to Unity — The Deeper Meaning of Shouyi
守一， 不只是一个人的修炼。
Shouyi is not only one person's practice.
当越来越多的人， 每天花十分钟， 回到内在的那个"一"——
当越来越多的人， 发现： 你我之间的分别， 没有我们以为的那么大——
When more and more people spend ten minutes each day returning to that inner "One" —
When more and more people discover: the distance between you and me is not as vast as we believed —
世界， 会慢慢不一样。
The world will slowly become different.
暴力，来自分裂感—— 「我和你，不是同类。」
Violence comes from a sense of separation — "You and I are not the same kind."
慈悲，来自合一感—— 「你的痛，也是我的痛； 你的喜，也是我的喜。」
Compassion comes from a sense of unity — "Your pain is also my pain. Your joy is also my joy."
葛洪守一， 守的不只是自己的健康，
守的是：
天人合一的文明种子。
Ge Hong's Shouyi was not only guarding his own health.
He was guarding:
The seed of a civilization where heaven and humanity are one.
HUM的目标， 也是这个：
不只帮一个人康复，
而是：
一个人归一了， 影响一个家庭； 一个家庭归一了， 影响一个社区； 一个社区归一了， 世界就不一样了。
This is also HUM's goal:
Not only to help one person heal,
but:
One person returning to One influences a family. One family returning to One influences a community. One community returning to One — the world becomes different.
结语 · Closing
葛洪在山中守一， 一守就是几十年。
不是因为他没有别的事做，
而是因为他知道：
这件事，值得用一生来做。
Ge Hong practiced Shouyi in the mountains for decades.
Not because he had nothing else to do,
but because he knew:
This is worth a lifetime.
你不需要几十年。
你只需要：
今天，坐下来， 十分钟， 守着那个"一"。
You do not need decades.
You only need:
Today, sit down. Ten minutes. Hold that "One."
那个"一"， 一直在那里。
它没有离开过你。
That "One" has always been there.
It has never left you.
停。
那里，是宁静。
Stop.
There, is stillness.
归一。🌀
Return to One.
免责声明 · Disclaimer
本文属于HUM道医文化科普， 不替代医疗诊断与治疗。 老年人练习守一， 以温和舒适为原则， 如有严重疾病，请配合专业医师。
This article is an educational introduction to HUM Daoist medicine culture. It does not replace medical diagnosis or treatment. Elderly practitioners should keep the practice gentle and comfortable. For serious health conditions, please work alongside a qualified physician.
作者 Author：东至龚金发（北斗星）Gong Jinfa (Beidouxing), Dongzhi HUM全维统合医学 Holodimensional Unified Medicine · 2026 Blogger: gongjinfa.blogspot.com · Substack: gongjinfa.substack.com
HUM_log： 2026-05-20 | 新建 | 《抱朴守一：回家的方法》 中英双文 · 完整版 归档：03_发表文章 / 核心资产 发布建议：Blogger · Substack
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