© Anton Alferyev, 2025
ISBN 978-5-0067-2774-8
Created with Ridero smart publishing system
How to preserve a woman’s beauty?
Author Alferyev Anton Anatolyevich
Anton Anatolyevich Alferyev is a Russian author and practitioner specializing in alternative methods of health improvement and self-improvement. His work combines traditional Eastern practices such as Qigong and Tai chi with modern scientific research in the field of psychosomatics and cell regeneration. Alferyev shares his knowledge, helping people find harmony between body and spirit, which contributes to improving the quality of life and health.
Abstract to the book «How to preserve women’s beauty»
In the book «How to preserve women’s beauty», Anton Anatolyevich Alferyev explores important aspects of maintaining women’s health and beauty in the modern world. The author emphasizes that stress and a fast pace of life require new approaches to recovery. The book offers an introduction to energy practices such as qigong and tai chi, which activate internal energy flows and restore harmony in the body. Readers will learn about the effects of positive emotions and meditation on slowing down the aging process and restoring cells.
Introduction
In today’s world, where stress and a fast pace of life are becoming part of everyday life, more and more people are turning to alternative methods of recovery and self-improvement. Energy practices such as Qigong and Tai chi are becoming not just fashionable trends, but important tools for activating internal energy flows and restoring harmony in the body. These methods not only help to improve the physical condition, but also help to activate the healing processes at the cellular level.
Current research suggests that positive emotions and meditation can have a significant impact on gene expression, which in turn can slow down the aging process. This finding highlights the importance of the link between mental health and physical health, as well as the need to integrate practices that promote cell repair and regeneration.
Restoration of skin cells, in particular, can be achieved through breathing practices and visualization, which opens up new horizons in the field of self-care. Harmony between the mind and body not only improves the appearance, but also affects the overall well-being, creating a synergy that promotes a full life.
Nutrition plays a key role in maintaining cell health and renewal. Choosing the right foods can significantly boost energy levels and improve skin health. In addition, mindfulness practices and attention exercises help reduce stress levels and improve overall health, making them an important part of a comprehensive approach to self-development and wellness.
In this study, we will explore these aspects in more detail, exploring how energy practices, DNA manipulation, cell repair, mind-body synergy, nutrition, and mindfulness practices can combine to create a harmonious and healthy life.
Chapter 1-Energy Practices
Energy practices – are a set of methods and techniques aimed at activating and harmonizing the internal energy flows of a person in order to improve overall health, increase vitality and improve the health of cells.
Basic methods:
1. Qigong
Qigong is an ancient Chinese practice that combines slow, smooth movements, breathing techniques, and concentration. It is aimed at improving the circulation of vital energy (qi) through energy channels (meridians), which helps restore balance in the body and improve cell health. Regular qigong exercises help to strengthen the immune system, increase endurance and improve the functioning of internal organs.
Qigongtraining цигунprograms for 12 months, which will help you gradually master the practice, improve energy circulation and improve your health:
Month 1—3: Qigong Basics
– Goal: To learn basic movements, breathing, and concentration.
– Practices:
– Learning and performing simple slow movements while standing (for example, «Standing like a Tree»).
– Conscious breathing: deep abdominal breathing.
– Meditation to focus attention on the body and breath.
– Recommended time: 15—20minutes a day, 3—4 times a week.
Month 4—6: Development of breathing techniques and smooth movements
– Goal: To deepen your breathing techniques and master more complex movements.
– Practices:
– Set of exercises» Eight priceless exercises» (Ba Duan Jing).
– Breathing with visualization of qi circulation along the meridians.
– Meditation for relaxation and concentration.
– Recommended time: 20—30minutes a day, 4—5 times a week.
Month 7—9: Harmonization of energy flows
– Goal: To increase the circulation of vital energy and strengthen the internal balance.
– Practices:
– Five Animals complex (tiger, deer, bear, monkey, crane).
– Practice «Microcosmic orbit» – energy circulation through the main energy channels.
– Meditations with concentration on energy centers (dantians).
– Recommended time: 30—40minutes a day, 5 times a week.
Month 10—12: Advanced practice and integration
– Goal: To improve your health, increase your stamina, and deepen your inner harmony.
– Practices:
– «Six sounds» complex – breathing exercises with vocalization for cleansing organs.
– Advanced meditation with energy visualization.
– Free practice of smooth movements with conscious breathing.
– Recommended time: 40—60minutes a day, 5—6 times a week.
General recommendations:
– Start with a warm-up and finish with relaxation.
– Focus on the sensations in your body and breath.
– Practice regularly, but don’t overexert yourself.
– If possible, practice under the guidance of an experienced instructor.
This program will help you gradually develop your Qigong skills, improve your energy balance, and improve your health throughout the year.
2. Taiji (tai chichuan)
Tai Chi is an internal martial art that is also considered a form of meditative gymnastics. Slow, smooth and controlled movements help to harmonize energy, improve coordination and balance, and relieve stress. Practicing Tai chi helps activate energy flows, improve blood circulation, and saturate cells with oxygen.
A12-month Tai Chi training program that will help you gradually master the practice, improve coordination, balance, and energy metabolism:
Month 1—3: Learn the basics of Tai Chi
– Goal: Learn basic stance, breathing, and simple movements.
– Practices:
– Mastering the correct posture – «tree stand» (Zhuan Zhan).
– Slow breathing exercises with deep abdominal breathing.
– Learning basic movements from the first part of the formal complex (for example, 24-forms).
– Time: 15—20minutes a day, 3—4 times a week.
Month 4—6: Developing smoothness and coordination of movements
– Goal: Improve smooth transitions between movements and coordination.
– Practices:
– Continue studying the formal complex (24-form or 42-form).
– Balance and stability exercises.
– Practice conscious breathing, synchronized with movements.
– Time: 25—35minutes a day, 4—5 times a week.
Month 7—9: Harmonizing energy and deepening practice
– Goal: Increase internal concentration and energy flow.
– Practices:
– Performing a full range of Tai chi forms with an emphasis on the inner sense of chi.
– Practice «Slow Rotation» and «Moving the center of Gravity» to improve your balance.
– Meditation in motion with concentration on the breath and energy channels.
– Time: 35—45minutes a day, 5 times a week.
Month 10—12: Advanced Practice and Integration
– Goal: To deepen the understanding of tai chi as a meditative practice and martial art.
– Practices:
– Study and practice partner exercises (tuishou) to develop sensitivity and reaction.
– Work with internal energy (neijin) – soft, controlled tension.
– Free practice of smooth movements with conscious breathing and visualization.
– Time: 45—60minutes a day, 5—6 times a week.
General recommendations:
– Start with a warm-up and finish with relaxation.
– Pay attention to your posture and natural movements.
– Practice regularly, avoiding overexertion.
– If possible, practice under the guidance of an experienced instructor.
This program will help you gradually master Tai Chi, improve your health, energy balance, and inner harmony.
3. Meditation
Meditation techniques focus on concentration and deep relaxation, which helps to relieve emotional and physical stress, improve energy metabolism and restore internal balance. Meditation promotes the activation of the parasympathetic nervous system, which enhances the processes of regeneration and healing at the cellular level.
Here are some meditation techniques to help you focus, relax, and restore your inner balance:
1. Breath Meditation
– Description: Sit in a comfortable position, close your eyes and focus on your breathing. Pay attention to your in-breaths and out-breaths, feeling the air fill your lungs and leave your body.
– Goal: Calm the mind and improve concentration.
– Time: 5—15minutes.
2. Meditation with visualization
– Description: Close your eyes and imagine a peaceful place (such as a beach, forest, or mountain). Focus on the details: the sounds, smells, and sensations that you experience in this place.
– Goal: To relieve stress and create a sense of peace.
– Time: 10—20minutes.
3. MindfulnessMeditation)
– Description: Practice mindfulness by observing your thoughts, emotions, and sensations without judgment. Just let them come and go without dwelling on them.
– Goal: To develop the ability to be in the present moment and reduce the level of anxiety.
– Time: 10—30minutes.
4. Mantra Meditation
– Description: Choose a word or phrase (mantra) that you will repeat to yourself or out loud. Focus on the sound of the mantra and let it lead you into a state of deep relaxation.
– Goal: To deepen your meditation and focus your mind.
– Time: 10—20minutes.
5. Meditation with movement (such as Tai Chi or yoga)
– Description: Practice meditative movements such as tai chi or yoga, which combine physical movements with breathing and attention. It helps to activate the body and mind.
– Goal: To improve your physical condition and harmonize your inner energy.
– Time: 20—30minutes.
6. Meditation on gratitude
– Description: Sit in a quiet place and think about the things you are grateful for. It can be something as simple as a warm sunny day or supporting your loved ones.
– Goal: To increase the level of happiness and improve the overall emotional state.
– Time: 5—15minutes.
General recommendations:
– Find a quiet and comfortable place to practice.
– Set a regular time for meditation to create a habit.
– Start with short sessions and gradually increase the time.
– Be patient with yourself and don’t judge your thoughts.
These meditation techniques will help you improve your emotional and physical health, activate regeneration processes, and restore your inner balance.
How Energy practices promote cell health:
– Improved energy and blood circulation -promotes better nutrition and saturation of cells with oxygen and essential substances.
– Reduced stress and emotional stress -reduces the production of stress hormones that negatively affect cells.
– Activation of regeneration processes – thanks to the harmonization of energy flows, the recovery of tissues and cells improves.
– Strengthening of the immune system -increases the body’s resistance to diseases.
A12-month program of meditation practices that will help you gradually develop concentration, deep relaxation, and restore your inner balance:
Month 1—3: Basics of Meditation and Relaxation
– Goal: To learn basic techniques of concentration and relaxation.
– Practices:
– Breath Meditation: Focusing on the natural in-and out-breath.
– Progressive muscle relaxation – alternating relaxation of muscle groups.
– Short sessions of 5—10 minutes.
– Recommended time: 5—10minutes a day, 3—4 times a week.
Month 4—6: Deepening concentration and Mindfulness
– Goal: To develop sustained attention and awareness.
– Practices:
– Mindfulness meditation-observation ofthoughts and feelings without evaluation.
– Meditation with visualization of a bright and calm space.
– Increase the duration of sessions to 15—20 minutes.
– Recommended time: 15—20minutes a day, 4—5 times a week.
Month 7—9: Meditation for energy balance
– Goal: Activation of energy processes and deep relaxation.
– Practices:
– Meditation on energy centers (chakras or dantians) with a focus on feelings of warmth and peace.
– Practice of breathing «round qi» – smooth, even breathing with visualization of energy circulation.
– Meditation with mantras or sounds to harmonize the nervous system.
– Recommended time: 20—30minutes a day, 5 times a week.
Month 10—12: In-depth Meditation and Integration
– Goal: Restoring internal balance and enhancing regeneration processes.
– Practices:
– Silence meditation-being in a state of calm observation without active concentration.
– Meditation with visualization of healing and cell renewal.
– Practice deep relaxation with an emphasis on activating the parasympathetic nervous system.
– Recommended time: 30—45minutes a day, 5—6 times a week.
General recommendations:
– Choose a quiet and comfortable place to meditate.
– Start with a comfortable pose, either sitting or lying down.
– Keep it regular, but don’t overexert yourself.
– If possible, get training from an experienced mentor.
This program will help you gradually develop your meditation skills, strengthen your health, and restore inner harmony.
Regular practice of Qigong, Tai Chi and meditation can not only improve physical health, but also achieve inner harmony and mental balance.