The way to be quiet and indifferent is meditation. Monks knock on wooden fish, recite scriptures and meditate, Taoists meditate, practice Dan and play Tai Chi. Even Rusong has to meditate and study for a long time before he can enter this leisurely and unfocused ethereal realm. When Li Xiaolai and the classical teacher got the column, they repeatedly mentioned "sit back and enjoy it" and "forget it". According to the present statement, it is meditation, that is, they enter the subconscious communication, but it is called meditation in Taoism and visualization in Buddhism. "Tao Te Ching" Chapter 2 1 "Tao is a thing, but it is only a trance. It's embarrassing, and elephants. I was in a daze, and there was something inside. It's subtle, it's essential, its essence is real, and it has faith. "Through meditation, I entered this trance-like and hazy state, suggesting that I was" very relaxed, comfortable and happy "by releasing my troubles and worries. Indian yoga, China's Qigong, Tai Chi (the movements must be gentle and slow, otherwise it will become aerobics), that is, running a marathon and focusing on work, can all enter a state of mental relaxation, emotional pleasure and ecstasy, similar to meditation.
The west pays attention to empirical science. Since the 20th century, especially after World War II, related research has attracted much attention, and brain science research has made rapid progress in recent years. Western psychologists and neurobiologists have done a lot of research on tantric and yoga practitioners, and the biggest discovery is that the brain wave changes brought by practice, which in turn changes the physical and mental state, and then changes the mental quality, and then changes the quality of life. For example, it is easier to get satisfaction and happiness, better at adjusting emotions, better able to cope with pressure, more helpful, more deeply understand the ultimate meaning of life, better at getting happiness, healthier and longer life, and so on. Although the brain is not the center of the spirit, it has a considerable decisive role in people's physical and mental state. This decisive effect can be observed from brain waves ("brain waves" for short). From the standpoint of the brain, being in different physical and mental states is actually controlled by different brain waves. There are four kinds of brain waves recognized by the scientific community, which are divided into four categories according to the frequency of brain waves: β wave, α wave, θ wave and δ wave. The second discovery is that θ wave is a watershed, from which we can enter a completely different physical and mental state from our daily life, while θ wave and β wave are completely incompatible, which is probably the watershed between delusion and mindfulness. The farther away from reality, the lower the frequency of brain waves, and vice versa. The higher the frequency of brain waves, the more trivial and meaningless the corresponding reality is, and vice versa.
Looking at meditation from the perspective of brain science, then meditation is a method of actively changing brain waves, effectively reducing the frequency of brain waves, and entering the focused alpha waves, the frequency continues to decline. By changing brain waves, we can maintain physical and mental health, enhance our cognitive ability and improve our quality of life. How to meditate? There are three magic weapons to share:
One is breathing.
Choose a comfortable posture to relax yourself, relax your whole body, put your hands on your knees naturally, relax your facial muscles, eyes, nose, lips and tongue, close your eyes, concentrate on breathing and breathe through your nose. You don't need to deliberately adjust your breathing, you just need to observe your breathing state-the rhythm, speed and depth of breathing or quietly experience the tension and relaxation when breathing. Observe your breathing. Let the breathing state calm naturally. If you like this method of meditation, relax yourself as much as possible. After a few minutes, your breathing will gradually become calm, and you will become more and more calm. Continue to observe your breathing, and continue to experience the rhythm and state of breathing. Inhalation and exhalation will be quieter and smoother than before, and experience the peace between inhalation and exhalation. You can tell yourself with your heart: I am slowly inhaling, and I am slowly exhaling. When inhaling, imagine that you are feeling the energy given to your body by nature; When you exhale, you feel all the tension, and the turbid gas is excreted. When your attention runs away from your breath, don't worry, just watch this "drift" quietly, and then slowly bring your consciousness back to your breath. With the increase of practice time and times, with the familiarity and adaptation to this meditation method, you will become more and more comfortable and calm. You can adjust the length of meditation time according to your own state. At first, the time can be shorter, about 5 minutes, and then gradually increase to 10 minutes, 15 minutes or even longer. The key to breathing is to take chest breathing, deep inhalation, slow exhalation, deep inhalation, flat inhalation and endless inhalation.
The second is to sit still.
By absorbing Buddhist theory, Confucianism in Song Dynasty strongly advocated practicing meditation, seeking knowledge, understanding and applying what they have learned. Zhu said, "When you start studying, you must sit still. The sit-in was originally fixed. Although it is inevitable that things will be returned to their original owners, there is a place to stay. " "Reading and sitting quietly, teaching him to be calm and gradually seeing the truth, but this is always the case." Zhu advocates that his students "meditate for half a day and study for half a day", which shows how much the old gentleman attaches to meditation. The traditional sitting posture exercise is an exercise characterized by sitting posture. The main sitting posture and sitting posture are two techniques. Sitting exercises include natural sitting exercises, single sitting exercises, double sitting exercises and flat sitting exercises.
The advanced version is standing work. You can meditate standing, such as round piles and returning piles.
The third is meditation music.
Of all the meditation systems, none is as direct, tested or widely used as music meditation. Music meditation, the most widely used in yoga, is called yoga voice meditation, also called mantra meditation. The Sanskrit word "mantra" can be divided into two parts, namely "human" and "tra". "Man" is "heart". "Tera" means "pull away". Therefore, "mantras" refer to a group of special sounds, which can guide people's minds from secular thoughts, troubles, desires, mental burdens and so on. As long as a person focuses on his own yoga pronunciation, he can gradually surpass the quality of ignorance and passion and climb to the height of good quality. From this step, yoga meditation further developed, gradually evolved into a perfect meditation, and finally entered a state of meditation.
Trying to focus on an object is contrary to the ability of the mind. It is difficult and futile to do so. This actually violates the principle of yoga meditation. In yoga meditation, one should gently try to focus his attention on an object. If his mind wants to leave this object, he will try to catch it and bring it back. But this is done very gently. Yoga voice meditation practice is extremely simple. There are no hard and strict rules. Sometimes the heart and mouth repeat at the same time, and sometimes it's just meditation. When reciting aloud, sometimes it is repeated in a low voice, sometimes with the loudness of ordinary voice, and sometimes with rhythmic singing. Sometimes chanting is synchronized with breathing, sometimes not necessarily. Sometimes sitting, sometimes standing, sometimes walking, and so on. The eyes of the yogi are sometimes closed, sometimes half closed, and sometimes completely open.
There are many meditation music in Himalaya, which can be searched directly, such as magical alpha wave, subconscious music therapy, alpha wave potential music, meditation, prayer and so on.
Warm reminder biological clock:
1.00: 00-0 1: 00 shallow sleep period-dreamy and sensitive, people who are unwell are likely to wake up at this time.
2.0 1: 00-02: 00 Detoxification period-At this time, the liver is actively eliminating toxins, so it is necessary to put the body to sleep before the liver can complete the function of metabolizing waste.
3.03: 00-04: 00 Hibernation period-the most vulnerable moment for critically ill patients, and patients often die at this time. It is best not to stay up late beyond this time.
4.09: 00- 1 1: 00 essence period-this is the best time for attention and memory, and also the best time for work and study.
5. 12: 00- 13: 00 lunch break-it is best to sit still or close your eyes before eating. Don't drink at noon, it's easy to get drunk and hurt your liver!
6. The peak period 14:00- 15:00- is the time when analytical power and creativity can be brought into full play!
7. 16: 00- 17: 00 low tide-the stage of weak physical consumption, it is best to supplement fruits to relieve hunger and avoid overeating leading to obesity.
8. 17: 00- 18: 00 relaxation period-at this time, blood sugar rises slightly, and the sense of smell and taste is the most sensitive. Dinner should be prepared to boost your spirits.
9. 19:00-20:00- It is best to take a walk or take a bath 30 minutes after meals to relax and relieve the fatigue of the day.
10.20: 00-22: 00-this is the peak time of evening activities, so I suggest you make good use of this time to discuss, study and other activities that need careful consideration.
1 1.23: 00-24: 00 Night sleep period-after a busy day in the city, you should relax and fall asleep at this time, and don't overload your body, which is not worth the loss.