Introduction
In the context of information overload, modern individuals face numerous challenges to their mental health, often stemming from the fast-paced lifestyle and work environment. Unhealthy diets, lack of exercise, and insufficient sleep contribute to a rising incidence of depression, leaving many feeling helpless when confronted with life’s setbacks. Individuals frequently experience mental fatigue and anxiety, highlighting the urgent need for collective efforts from both society and individuals to address these complex mental health issues. The stigma surrounding mental illness discourages many from seeking help, leading to prolonged psychological problems and exacerbating their severity.
The Daoist philosophy, with its emphasis on "wu wei" (non-action) and "dao fa zi ran" (the way of nature), encourages practitioners to face life's challenges with a more open and accepting mindset, enhancing self-awareness and inner wisdom. These practices not only promote mental health but also provide Daoists with a positive attitude toward confronting reality, helping them maintain inner peace and harmony in the complexities of modern society. However, for many, achieving such tranquility and harmony can be quite challenging. This paper aims to comprehensively review the practice experiences of Chinese Daoists, hoping to contribute to the improvement of mental and physical health for modern individuals.
The Origin and Development of Chinese Daoism
The origins of Chinese Daoism can be traced back to the 4th century BCE with Daoist philosophy, particularly the ideas of natural harmony advocated in Laozi's Dao De Jing. The formation of Daoism as a religious form occurred during the Han Dynasty, gradually integrating folk beliefs, magical practices, and various religious elements. Through the evolution during the Wei, Jin, and Northern and Southern Dynasties, Daoism began to systematize, further developing its doctrines and rituals. In the Tang Dynasty, Daoism reached its peak, becoming one of the main religions of the state with a profound influence. Over time, especially during the Song and Yuan Dynasties, Daoism continuously absorbed Buddhist and Confucian ideas, resulting in a rich variety of sects and practices that still have a widespread foundation of belief and cultural influence both in China and abroad today.
Daoist Practices and Their Effects
The methods of Daoist practice in China have undergone a long and rich developmental process. In its early stages, Daoist practice was primarily based on the observation of nature and the exploration of life. Early practitioners sought harmony between body and mind through simple natural sitting meditation and breath regulation. Over time, Daoism began to form a more systematic practice framework, incorporating internal alchemy and external alchemy techniques, which emphasized enhancing vitality and prolonging life through specific herbal formulations and qi gong exercises. Overall, the methods of Daoist practice primarily include sitting meditation, qi gong, talismans and incantations, and external alchemy.
Sitting Meditation
Sitting meditation is an important component of Daoist practice. Rooted in Daoist philosophical thought, especially the concept of "dao fa zi ran" (the way of nature), this method aims to guide practitioners toward harmony with the universe by regulating their body and mind. Practitioners are required to choose a quiet and comfortable environment, adopting a cross-legged or seated position with an upright spine to ensure the smooth flow of qi. They then focus their attention on their breath or specific Daoist symbols, eliminating distracting thoughts. This process is referred to as "mind like still water." Research shows that sitting meditation effectively reduces stress, improves mental health, and promotes the body's self-repair abilities (Jiang, 2019), enhances coping skills in daily life (Wang, 2020), and fosters spiritual growth and awakening (Chen, 2014).
Qi Gong
Daoist qi gong is a practice that combines Daoist philosophy, cultivation, and physical exercise. In Daoism, qi gong is primarily based on the fundamental concepts of "dao" and "qi." Practitioners believe that "dao" represents a universal principle, while "qi" is the foundational element of all things. Through the regulation of breath, posture, and intention, practitioners can mobilize the qi within their bodies, promoting health and enhancing spirituality (Jiang, 2006). Qi gong practices are generally divided into static and dynamic forms. Static qi gong emphasizes perceiving internal qi flow through stillness to enhance inner tranquility, similar to sitting meditation, while dynamic qi gong promotes the flow of qi through slow, gentle movements. These exercises not only improve flexibility and strength but also enhance focus and self-awareness, as seen in practices like Tai Chi and Ba Duan Jin (Kailun, 2024).
Talismans and Incantations
In Daoist belief, talismans are regarded as a bridge between the human realm and the divine, capable of dispelling evil, ensuring safety, and seeking blessings. Talismans are symbolic characters or patterns used to convey specific divine intentions or request protection from deities, possessing mystical powers (Wen, 2020). During exorcism rituals, the practitioner selects different talismans based on the needs to enhance their effectiveness (Zhou, 2022). Additionally, incantations are another important aspect of Daoist practice, typically composed of specific words or phrases that are recited to invoke spiritual power. The language of these incantations often consists of ancient Chinese, encompassing profound Daoist philosophical meanings (Zhang & Wu, 2006). The functions of Daoist incantations are diverse, enabling practitioners to communicate with deities and enhance their own cultivation.
External Alchemy
In contrast to internal alchemy, which primarily relies on inner breath, mental focus, and bodily regulation, external alchemy emphasizes the preparation of chemical and natural substances to create potent elixirs. Practitioners believe these components can be transformed through specific refining processes into elixirs that promote longevity and enhance physical health. The process of external alchemy is complex and rigorous, generally consisting of four steps: selecting materials, purification, refining, and consumption. First, the alchemist selects appropriate medicinal materials and cleanses them; second, using specific tools and techniques, the materials are heated and processed until they form solid or liquid elixirs; finally, after a period of nurturing, practitioners begin consuming the elixirs in hopes of achieving physical and spiritual enhancement (Zhang, 2020). However, the use of heavy metals (such as lead and mercury) in the refining process poses risks; improper use may lead to poisoning or other health issues (Han, 2023)
Conclusion
Chinese Daoist practices have a significant impact on promoting mental health. Through integrated methods such as qi gong, meditation, and both internal and external alchemy practices, individuals can effectively alleviate psychological issues such as stress, anxiety, and depression. The Daoist concept of "harmony" not only manifests in the relationships between humans and nature, as well as between individuals and society, but also profoundly influences one's inner world, allowing practitioners to attain inner peace and self-awareness. It can be said that Chinese Daoist practices provide valuable wisdom and practical experience for improving the mental health of modern individuals. Future research could further explore the integration of Daoist practices with contemporary mental health practices, aiming to enhance overall well-being.
