Requirements of meditation environment

First of all, you should choose an environment conducive to meditation. If you meditate indoors, you should choose an environment with moderate light, good ventilation and moderate temperature. If you meditate outdoors, choose a quiet place to avoid being disturbed by accidents.

Breathing requirements for meditation

Keep breathing evenly and at a certain depth, breathing thin but not thick, and it is better to hear no breathing sound; Even frequency without breathing, like a trickle, can not slow down, can not be anxious; Every time you take a deep breath, breathe in the air from your lungs and think that it will enter the air sea of your lower abdomen.

The correct method of double-disc meditation, the training method is as follows:

First, live legs

1, turn your waist left and right: naturally cross your legs and sit on the bed with your palms down on your knees. First turn your waist from left to right for 2/kloc-0 times, and then turn your waist from right for 2/kloc-0 times. When rotating the waist, relax the upper body and make a circular motion from left to right.

2. Highlight Yongquan point: stand upright on the bed with your legs together, palms crossed, placed in front of your lower abdomen, with your forearms abduction and palms outward. The forearm drives the big arm to stretch forward, and the upper body bends forward until the hands touch the toes, release the palms, and pat the Yongquan point of both feet with the palms of both hands, and repeat it for 2/kloc-0 times.

Second, architecture.

Stretch your legs forward, put your heels on the bed, relax your toes, bend your legs naturally, and make an angle of 160 degrees downward. Rub your hands again and pat Chengfu point in the middle of your calf 108 times respectively; Rub your hands again and pat your legs on the six-inch Yinmen point with both hands 108 times; Rub your hands again and pat the acupoints on the chest behind your knees with your hands 108 times; Rub your hands again, and click a five-inch bearing point in the leg with both hands. 108 times.

Third, leg press.

The left leg is implanted, the right calf is placed on the left calf, the right palm is placed on the right knee, and the left palm is placed on the right ankle. Press the right calf up and down 108 times; Then put the right foot board on the groin of the left thigh, and press the right leg as above 108 times.

Extend the left leg forward again, and press the right leg as above 108 times, and make sure that the right leg touches the bedplate when pressing; Replace the foot, replace the right leg and implant it. The left calf is placed on the right calf, and the pressure of the left calf is 108 times. Then the left foot plate is placed on the groin of the right thigh, and the pressure of the left leg is 108 times. Then stretch your right leg forward and press your left leg 108 times.

Fourth, rub your legs.

The legs naturally open to the left and right, forming a diamond shape, the heels are close together, and the forefoot is separated into a figure of eight. Put your palms on your knees, put your thumb on the inside of your calf, and put the other four fingers on the outside of your calf and push them down to the soles of your feet. Massage the Yongquan point in the center of the foot with the thumb, and massage the footboard with the other four fingers once each, for 108 times.

Fifth, sit up straight

After practicing the above preparations, you can try sit-ups. Before sitting up, like leg press mentioned above, leg press pressed his right calf several times. When the right calf can touch the bed board, you can lift your left foot with your right hand and put it on your right thigh to form a "magic sitting". If the right foot is pressed down and lifted on the left thigh, it becomes an "auspicious sitting". For example, when pressing the calf, the calf fails to touch the bed board, and a person can't sit on it. It takes several trainings to succeed.