(1) When sitting still, your legs must be rolled up. First add the left calf to the right thigh, then pull the right calf up and add it to the left thigh. This sitting posture is commonly known as double cross legs, also known as double squat; Because of this posture, the outside of the knees can be close to the mattress, and the muscles of the whole body are like the extension of the bowstring. When sitting, they naturally stand up straight and will not lean forward and lean back. However, if it is difficult for beginners and the elderly to imitate this sitting posture, there is no need to force it. The following second method can be adopted.

(2) You can add the left calf to the right thigh according to your habits, or add the right calf to the left thigh. This sitting posture is commonly known as single cross-legged, also known as single cross-legged. Compared with cross-legged, it has some disadvantages, because if the left victory is added to the right thigh, the outer side of the left knee will fail, and it will not be able to lean on the mattress, and the body will easily lean to the right. If the right win is added to the left thigh, beginners can't double the board. It is best to cross the knees, but pay attention to the straight posture, so as to keep the body from leaning, and the effect is still the same.

(3) When you are a beginner, you will feel numb or sore, so you must be patient. Practice for a long time, and it will gradually become natural. When the numbness is unbearable, you can exchange your legs up and down. If you really can't stand it, just put it down for a while and put it on after the numbness disappears. If you can be very patient, listen to it extremely numb and gradually lose your feeling, then it can react and naturally return to its original state. After this stage, after a few more times, sitting on the plate will not be numb.

2. Chest, buttocks and abdomen during meditation

(1) The chest can lean forward slightly, which can lower the heart socket. The so-called heart socket reduction is to relax the transverse leakage membrane. There is a diaphragm between the lungs and the stomach in the chest, which is the concave place between the lateral flanks, called the heart socket. When we first started to meditate, we often felt that our chests and intestines were blocked, indicating that our hearts were not lost. At this time, the following methods can be used to adjust the heart, tie the umbilical cord or umbilical cord, so that the diaphragm is relaxed, and the heart socket is frivolous and unfocused. After a long time, you can put it down for transportation.

(2) Hips should protrude slightly backward to keep the spine straight. The shape of the spine, originally three-fold like a bow, bends slightly outward at the hips, so the hips should protrude slightly backward when sitting; But you don't have to stand out deliberately, you can follow the natural posture.

(3) The lower abdomen should be relaxed and calm. The purpose of calming the lower abdomen is to stabilize the center of gravity of the whole body.

3. Hands when sitting still

(1) Put your palms on your back, put your left palm on your right palm, and put your thumbs against each other under your navel.

(2) If the right calf is placed on the left thigh, the right palm should not be placed on the left palm. (3) Putting your hands like this is both natural and comfortable, which can best encourage concentration.

4. Others

(1) The head and neck are straight, but naturally they should not be straight on purpose.

(2) Both ears should be ignored.

(3) Close your eyes lightly. There are also those who advocate eyes slightly open. This is called hanging curtain, which is easy to fall asleep when sitting. Use this method.

(4) Shut your mouth and touch your tongue, which also means that your bones and muscles are integrated.

(5) Breathe through your nose, not your mouth.

(6) When sitting, the buttocks can also be raised by one or two inches, depending on the comfort of each person, and the renal capsule should not be oppressed.

(7) The body should be straight, the spine should not be bent, and you should sit naturally and steadily, because the body is upright, the qi is upright and the heart is upright.

(8) After sitting down, get up and let out the gas in the pores of the whole body first (otherwise you may be fidgety when sitting down later). Then set out gradually with Xu Xiasheng's arm, rub his hand, touch his face, then put his feet down, massage his feet with his hands, and get up slowly.

(3) Breathing during meditation-pranayama

1, Study on Breathing Methods

Breathing has a lot to do with our vital functions. Most people only know that diet can sustain life, and they will starve to death if they don't drink or eat. I really didn't know that breathing was more important than diet. But because diet is not available with money, it is valuable. Breathing is absorbed by oxygen in the atmosphere, which is inexhaustible, so it is worthless. However, you should know that fasting for seven days will not kill you. If you block your nose and mouth and don't breathe, you will die soon. It can be seen that breathing is more important than diet. It is an important effort for us to learn to sit still and adjust our breath, and it is also very necessary to study the methods of adjusting our breath first.

Our breathing is called breathing. Respiratory muscle has two parts, one is the muscle between ribs and the other is diaphragm. Respiratory movement is also controlled by the central nervous system. In the medulla oblongata below the brain, there are some nerve cells that control breathing, called respiratory center, and contact with respiratory muscles. The respiratory mechanism is that the nose is outside, the lungs are inside, and the lungs are located in both chests. When breathing, the expansion and contraction of the lungs have a natural law. Most of our usual breathing can't make the lungs expand and contract as much as possible, only the upper part of the lungs is used, while the lower part of the lungs is almost completely unused, so we can't do our best to spit carbon and absorb oxygen, resulting in unclean blood and countless diseases. This is all because breathing can't conform to the law.

There are two ways to breathe: natural breathing and active breathing.

The first kind of natural breathing is also called abdominal breathing, because when breathing, you must reach the lower abdomen in one breath. When inhaling, air enters the lungs and fills the whole area. The lung base is relaxed, the diaphragm is pressed down, and the air is lowered. At this time, the chest is empty and the abdomen is protruding. When exhaling, the abdomen contracts, the diaphragm pushes up, reaches the lungs, and makes the lung bottom turbid. It can be seen that although breathing is closely related to lung lobes, its expansion and contraction often depend on the movement of lower abdomen and diaphragm, which can conform to the laws of nature and make blood circulation smooth. We should not only use this method when sitting still, in fact, we should use this method at any time whether we are walking, living, sitting or lying down. The adjustment method of natural respiration is as follows:

(1) When breathing, the abdomen under the umbilicus contracts, the diaphragm is upward, the chest tightness is narrow, and the turbid air at the lung base can be squeezed out.

(2) When breathing, slowly inhale fresh air from the nose, filling the lungs, with the transverse intestinal membrane downward and the abdomen protruding.

(3) Breathe and breathe to make it natural and slim gradually, reaching the lower abdomen.

(4) Breathing gradually becomes quiet and thin, with little discrepancy. After repeated practice, I don't know how long it took, as if I didn't breathe.

(5) If there is no breathing, then there is no breathing and no breathing. Although there are respiratory organs, it seems unnecessary to use them, and the breath seems to come in and out from the pores of the whole body. At this point, it can be said that the pranayama has been achieved. However, beginners must not deliberately ask, and must let nature take its course.

Second, breathe. This method advocates that the breathing should be slender and should reach the abdomen to make the diaphragm move up and down, which is no different from the natural method. However, when breathing, the expansion and contraction of the abdomen are just the opposite. Because it is contrary to natural breathing, it is also called reverse breathing. The adjustment method of active breathing is as follows:

(1) Breathing should be slow and long, with full gas under the umbilicus, full abdomen, empty chest and loose diaphragm.

(2) Breathe deeply and long, the air fills the chest, the chest expands, and then the belly button contracts.

(3) The lungs are filled with gas and pressed downwards, while the abdomen contracts upwards. At this time, the diaphragm is pressed up and down, and the action is more sensitive.

(4) When sitting quietly, it is advisable to breathe and breathe very quietly, so that you can't smell the sound.

Some of the above two breathing methods advocate that breathing is longer than breathing, while others advocate that breathing is longer than breathing, but according to general experiments, it seems appropriate to have the same length. In addition, both natural breathing and active breathing are aimed at moving the diaphragm. Active breathing artificially makes the expansion and contraction of the abdomen go against nature, and at the same time strengthens the relaxation and contraction of the diaphragm, making it easier to exercise. However, because this method involves manpower, it is not suitable for everyone to learn, and it is better than natural breathing without any disadvantages.

2. Breathing exercises

In order to make breathing normal and skilled, we should practice, and because we can only breathe in about 350 cubic centimeters of air at a time, the exchange of gas is not always enough. If you can strengthen the depth of breathing, you can not inhale 1500 to 2000 cubic centimeters of air every time, so that the gas in the lungs can be fully exchanged. However, when sitting quietly, you must be carefree step by step. If you pay attention to breathing, your heart will not be quiet. When you sit quietly, don't take a deep breath. Therefore, breathing exercises should be carried out before and after meditation, regardless of natural breathing and active breathing. The similarities are as follows:

(1) Sitting cross-legged is the same as sitting still.

(2) Practice proficiency with short breath first, and gradually lengthen. Each breath can take about a minute at the longest, but it must not be forced and must be natural.

(3) Breathe slowly and carefully, quietly and long, and slowly inject into the lower abdomen.

(4) Use the nose instead of the mouth when breathing, because the nose is an organ dedicated to breathing, and there is hair inside, which can block dust. The mouth is not a respirator. If it is used for breathing, it is equivalent to usurping the function of the nose and may gradually block the nostrils. Moreover, the entrance of dust is prone to diseases, so you should control your mouth at all times, not just when you sit still.

(5) Choose a place with fresh air and practice for five to ten minutes every morning.

(6) As for quiet breathing, you can practice it anytime and anywhere every day.

3. pranayama during meditation.

As mentioned above, it is an important effort to coordinate breathing when learning to sit still. Because the breath is not harmonious, the heart cannot be stable. The so-called breath, * * * can be divided into four stages: one is the wind phase, which is the so-called wind phase; The second is breathing, although there is no sound coming in and out, it is called breathing; Third, the gas phase, although the entry and exit are silent and not stagnant, can not be called gas phase; (These three are discordant phases. Fourthly, the interest stage is silent, stagnant and rough. Although it is extremely quiet, I can't feel the breath coming in and out. If breath exists or dies, it is called an information phase, which is a harmonious phase.

Anyone who can usually practice quiet breathing, sit still for a long time and have a stable mind, once he sits down for a few minutes, his breath will be reconciled, and he doesn't feel that he is breathing, so he doesn't need to pay attention anymore, which will make his heart uneasy, because his mind is stable and his breath will naturally be reconciled. But novices are often upset and discordant, which cannot be reconciled in the following two ways:

(1) Counting breaths means silently counting breaths after sitting down. Call once in one breath, or count once when you earn money, and count twice when you earn money; Or when it is productive, count one, not counting income, and then count two. So count to ten and start counting again. When you get better, you can count to one hundred. If you don't count to 10 or 100, but you are distracted in the middle, then you don't start from the first one. If you count slowly and peacefully in this way, you can relax your mind and body for a long time, and you can eliminate two problems that are most likely to occur when beginners sit still.

(2) After learning the above method of calculating interest with interest, the interest is not only condensed, but also gradually refined. At this time, you can further give up the interest calculation, and the interest calculation method with interest is no longer counted. But with one heart and one mind, I'm here, and my heart won't leave. After mastering this method, I gradually realized that the breath seemed to pass through 84,000 pores and evaporate like a cloud. At this point, my body and mind may be empty and my illness may be eliminated.

When you are familiar with this interest, your mind will feel calm and you can give up this interest. Further, do the following centering kung fu.

The Thought of Meditation-Adjusting Mentality

The purpose of meditation is not only to promote the health of the body, but also to seek an open-minded adjustment. If you adjust with an open mind, your wisdom will be clear, and your health is still a disability.

Although counting interest and following interest mentioned above are ways to adjust interest, they are actually good ways to adjust mentality. Because when you concentrate on counting your breath, your heart depends on your breath and your thoughts can't be dispersed. Therefore, in Buddhism, you should teach scattered beings more and treat them with the concept of calculating interests. Here, for the convenience of writing, I have to explain body regulation, pranayama and pranayama respectively. Actually, they are inseparable at the same time. However, our thoughts are chaotic, confusing and the most difficult to control. Counting interest and following interest are still preliminary interest adjustment methods, which need further adjustment from coarse to fine. The centering method is as follows:

1, our consciousness is like a stage, and our thoughts, like actors, come and go and always appear on the stage without stopping immediately. Therefore, it is extremely difficult to have false thoughts. However, according to the general practice of psychology, the more obvious our mind is, the more hidden it is without other distractions. Therefore, we can pay attention to a certain point in meditation, and it will gradually disappear without delusion. One way to bind the heart is to put aside all distractions and concentrate on the navel or nose. In this way, because of the affinity of the heart, it will gradually master, so that it will not be paranoid, just like locking an ape in one place, it will not jump.

Learning to sit still is prone to two phenomena: first, it is not easy to take pictures when you sit for the first time; Second, sedentary, thinking less will make you feel groggy and sleepy. Pay attention to the method between umbilicus, which can not only cure the floating disorder, but also concentrate the blood in the place where our mind is focused according to physiological laws, so that the blood drops and has the effect of treating diseases and strengthening the body. As for the treatment of drowsiness, it is best to pay attention to the nose, which can refresh the spirit and help to adjust the breath. Generally speaking, when sitting at night, it is easy to feel sleepy because of fatigue during the day. If you sit in the morning, it won't happen.

In order to eradicate the evil thoughts of beginners, cure diseases and preserve health, Buddhism also borrowed the method of observing the abdomen. For example, "The Key to Meditation" says: "One inch below the navel is called Worry Tuona. If you can persist, you will recover for a long time. ..... Don't worry, the four major natural adjustments will eliminate all diseases. " However, it is only temporary convenience to treat the symptoms rather than the root cause, and it needs to be further deepened.

2. Reflection on the Introspective Method The above-mentioned centering method is nothing more than gathering countless delusions in one place so that they will not be scattered, or it is a simple method that stops at ups and downs. In fact, being obsessed with rock climbing is not really quiet. Moreover, our habits of greed, anger and other troubles are deeply rooted, so we should further practice observation kung fu. Therefore, after the treatment is effective, we must abandon it, and then go from shallow to deep, using introspection methods. This kind of Vipassana method can also be called Vipassana. That is, our eyes are usually fixed on foreign objects. Now, when we sit quietly, we can put aside all physical and psychological reasons, close our eyes and carefully review our thoughts. At that time, I must have felt that I wanted to come and go, and life and death kept going. For these delusions, we should neither climb up nor dismiss them. As long as you know that they are empty, you should observe them patiently and quietly. It will be empty when reading before, and it will be empty when reading later, and then we will be empty. This is really a way to adjust your mentality.

Beginners who learn to sit still often have a kind of "if you don't learn to sit still, you will have fewer delusions, but if you learn to sit still, you will have more delusions." We should have a correct understanding of this problem. We should know that our thoughts are born suddenly and die suddenly. There are many, but they are not easy to detect in the usual turmoil. Once we are quiet, we can see them clearly. For example, although there is flying dust in the room, if the doors and windows penetrate the sunlight, you will see the dust flying one after another, so it is a conscious first step to detect more delusions. As long as we abandon all distractions and diligently practice Guanyin Kung Fu with unswerving perseverance, after a certain period of time, our delusions will naturally disappear and our minds will become silent. This kind of meditation skill, if practiced skillfully in meditation, can gradually be unforgettable and awe-inspiring in daily use. Although it is not meditation, it can be as calm as meditation and more useful!

1. The time for meditation is to sit in the deepest place. Walk, live, sit and lie quietly, but when you learn for the first time, you must set a time. Sit-in time, morning, noon and evening, can be; But people who have jobs should sit once after getting up in the morning and once before going to bed at night. If you can only sit once a day, you'd better not sit still in the morning. Of course, the longer each time, the better, but there is no need to ask for a long time. If we can step by step according to our own situation, if we can gradually extend it from 30 minutes to 40 minutes or even an hour every day, it will not be effective. In short, you can sit in the morning and sit at night. To get up early, you should touch your upper and lower abdomen in bed, adjust your breathing according to the above-mentioned breathing practice, then urinate, rinse your mouth, and then sit still. But if you can't defecate in the morning, you can follow everyone's habits.

2. To match the diet, we have this body, and the nourishment of the diet is indispensable. Diet enters the stomach, becomes chyle after digestion, becomes milky white after entering the small intestine, and becomes blood to nourish the whole body after being absorbed by blood vessels, which shows the great relationship between diet and life. But if you eat too much, you can't digest as much as possible in your stomach. Instead, you have to excrete undigested things, which will increase the work of the gastrointestinal tract. As a result, you will be short of breath, bloated and unstable when sitting. Eating too little will lead to malnutrition and weakness, and it is not suitable for sedentary. Therefore, the diet must be evenly matched. We are generally used to eating more, so when eating, if we feel a little full, we should stop. It is reasonable for the ancients to advocate "eating less often". In addition, the food should not be too thick, and it is best to be vegetarian. It is most appropriate to sit quietly on an empty stomach in the morning, and you can sit down about an hour after dinner.

3. To harmonize sleep, you must rest and recover your strength after hard work during the day. Sleep is the longest rest. It is advisable to sleep for eight hours. Too much sleep can easily make you dizzy, which is extremely unfavorable for sitting still. If it is too little, it is not appropriate without physical recovery, and the mind will be empty and dreamy. So sleep should be timed and controlled, so that the air can be fresh. Generally speaking, it is advisable to sit at 9: 00 to 10: 00 every night, fall asleep after 10: 00 and sit again after 6: 00. It will be more helpful for meditation if you can often abstain from sex and be alone, because lust is not only easy to make your body tired and your mind confused, but also the root of life and death. Anyone who practices wisdom must pay attention to moderation. People who meditate more and more can sit up after waking up in the middle of the night. It is of course best to stop sleeping after sitting. If they feel inadequate, they may also take a nap. If the duration of sedentary is deepened and the sedentary time is prolonged, the time of not sleeping can be gradually reduced, so people who sit and don't sleep all the year round. But this is not a toddler. It is the most reasonable to reconcile sleep and make it too little.

4. Perseverance When you are a beginner, you often feel depressed inside. You must make up your mind and persevere, which is regarded as indispensable for dressing and eating. No matter how difficult it is, we must overcome it and not retreat; No matter how busy you are, you should continue to do it, and you can't catch cold at once. Only in this way can you get the great effect of meditation.

5. If you don't want to be quick-acting, you can't be quick-acting. We should master the principle of "nature" in everything. For example, meditation could have eliminated diseases and improved health, but this idea of eliminating diseases and improving health should also be abandoned during meditation, and everything should go with the flow, so don't rush for success; Because meditation must accumulate over time to achieve the effect of physical and mental changes, just like the nutrition of food, once overeating, it will hurt the stomach, persist in mind and hinder qi and blood. So be sure to travel long distances, be patient and slowly, and arrive one day.

6. Don't ignore it. If you sit still, you should drop everything and concentrate on your studies. Although your thoughts are flying all over the sky, you just ignore them and don't give up. As long as you do my pranayama or mental adjustment, your distractions will spin, spin, spin. After a long time, you can gradually calm down. When you sit still, your eyes are closed, so you can't see foreign objects, but the external sound stimulates your ears and makes you have an illusion, which is the most difficult to deal with. This is the time to listen to TV, don't ask, don't listen, as long as you study hard and practice for a long time, and cultivate the spirit of "Taishan collapses in front, and the color remains the same".

7. Those who want to change their habits and learn to sit still should always obey the rules and change their habits. When greed, resentment, ignorance, arrogance and slowness are aroused, we must fight against them and gradually overcome them. Only in this way can we make continuous progress in meditation. As for always relying on good knowledge, having the three cardinal principles and five precepts of Buddhism, correcting learning attitude, establishing a correct view of knowledge, and further cleaning up the desire are the necessary conditions for correcting meditation and developing true wisdom.

8. Possible phenomena After sitting for a long time, the body often feels trembling and fever, and the brain often has thunderous vibrations; Psychologically, sometimes there may be various illusions. These phenomena vary according to everyone's physique and mentality. They are all natural and cannot be forced, let alone suppressed. Some people sit still for many years and benefit physically and mentally, but these phenomena do not happen. At the same time, there is nothing mysterious about these phenomena, just because of the physiological and psychological changes and reactions after the static pole is determined. People who learn to sit should know that body and mind are empty, and all realms in meditation are illusory, so there is no reality. When they don't give up, they should be silent and don't be persistent, otherwise they will go astray and hinder the positive practice.

9. Pay attention to the difference between meditation and qigong. With the progress of the times, Qigong seems to be a hot topic at present. Some people regard meditation as advanced qigong. In fact, qigong's general breathing guidance and Buddhist meditation are two different things. Generally speaking, qigong and meditation, the former focuses on preserving health and longevity and mobilizing people's potential, while the latter focuses on understanding nature, confusing people and proving the truth. Because Buddhism believes that "four bitter emptiness, five yin without me", if I persist in the physical body, I will not only fail in the end, but also increase my understanding and persistence, and I will not be able to complete the practice of abstinence, stability and wisdom. Although there are some methods to regulate the body and breath in the practice of meditation at all levels of Buddhism and Tibetan Supreme Yoga, they not only have the functions of preventing Zen diseases and promoting longevity and health, but also have various special effects, but this is only the primary stage and by-product of practicing Zen and secret skills. The real purpose of learning Buddhism is to stop observing the movement, direct the practice, break away from the practice of one's own way, develop one's own intelligence, break away from the stream of life and death, and achieve no understanding.