Hong Qisong:

The connotation of this method is a very secret practice in Buddhism, but I have integrated it into a very simple, easy-to-use and quick-acting guidance method, and this method has no religious color, so it is easy for anyone to accept.

1999 During the September 21earthquake in Taiwan Province Province, the Ministry of National Defense also used this meditation method to help relief officers and soldiers relieve their stress. Those young soldiers have never seen so many bodies, besides digging and carrying, they have to find survivors, so many people have post-disaster stress syndrome. At that time, my students proposed to record 3,000 sets of Relaxation Meditation and Sleep Meditation, and presented them to the Ministry of National Defense and the Fire Department of the Ministry of the Interior to help them provide psychological counseling for disaster relief personnel after the disaster. There is another interesting episode: when they contacted the Ministry of National Defense, the Ministry of National Defense was very cautious and asked them to send several sets of samples for review first. I didn't expect to be very happy the next day, and I was anxious for them to send all the methods of relaxation meditation and sleep meditation quickly. It turns out that their senior officers have achieved very good results after trial, especially for insomnia. At first, it was for the army. Later, Lian Haijun also asked. In 2003, when the SARS storm swept the world, this way of relaxation also helped the first-line medical staff in Taiwan Province Province to relax and calm down.

And the wonderful work with relaxation as the core shows incredible power. I gave a speech at Harvard University and gave a live demonstration, which startled the audience. At that time, I wanted to show the power of relaxation, so I invited a young China audience to the stage. However, when he stood up, I found that he was as high as 195 cm and his arms were about three times as thick as mine. As soon as he stood next to me, the students in the audience later recalled, "I never thought the teacher was so short." 」

I put a finger around his neck to relax the effect of meditation and Miao Dinggong, and one action knocked him down and shocked the audience. An old foreign professor in the audience said to my students afterwards, "that child must be scared!" He probably never thought that he would be knocked down by a finger in his life. Later, I heard from the students that the young man was a member of the basketball team of Harvard University.

Why do I have this power? This is because the body and mind are completely relaxed. Miao Dinggong is an incredible achievement based on relaxation and combined with Buddha's physiology. Buddha's body is the most perfect model of human body and mind, and the best healthy form of human body and mind. The wonderful achievement is how to make our body distorted by pressure return to a perfect Buddha body.

This power is not a special phenomenon. As long as you master the essentials of relaxation and really relax your body and mind, you will have this power. Of course, this is just a demonstration. Relaxing Zen has too many benefits for body and mind! In addition to highly improving civilized diseases such as insomnia, depression and anxiety, it can also make our physical and mental cells produce a proactive force and make our physical and mental interests healthy, conscious and bright.

Three visual secrets of relaxation Let's talk about three visual secrets of relaxation. Whenever and wherever you think of these three concepts, you can use them:

A, such as in the water:

Now you can imagine your whole body is like soaking in a hot spring. You don't exert yourself at all, and your whole body naturally floats in the water. If the weather is hot, imagine your body in a cold spring. When we imagine this, due to our inner habits, we will immediately release the peak experience of relaxation and comfort in hot springs, and then show it physically, which is more relaxed than previously imagined.

Second, the body is like a willow: now we imagine our body is like a willow, growing on the ground, and our body and mind are as soft as a willow. The pressure is coming, just like a gust of wind blowing through the willows, leaving no trace.

You can press Tianzong point in the geometric center of the other scapula, which is very painful. After the pressure is released, the hot air will be released immediately, which means the pressure is released. This is the place where our physical and mental stress accumulates the deepest. To be like a willow, let the pressure blow like the wind, and don't accumulate and remain on your body. Whether the boss scolds you, the wife scolds you, or the husband scolds you, we all want to be like willows, and a gust of wind blows. Our branches sway in the wind, and the wind flows through the water without trace, leaving no trace on us.

It's not that I can't feel what others scold, but that I feel relaxed. Because if you feel nervous, you are more likely to make mistakes. Only when you relax physically and mentally can you hear the scolding clearly, make a correct judgment and not repeat the same mistakes. If the scolding is unreasonable, don't get angry and hurt yourself for such a thing. So, let your body be as soft as a willow, and let the pressure drift with the wind!

Third, the body is like a balloon:

Nowadays, many people often have backache and have no strength at all. The waist is like the bearing shaft of the body. If there is no strength in the waist, it is difficult to be healthy. So we imagine that starting from the coccyx at the end of the spine, the spine begins to become a balloon, full of gas and unobstructed, stringing together the central spine of our body. When we think like this, our bodies will naturally straighten up. Next, we imagine the bones of the whole body, and every joint is like a full balloon. Our internal organs and cells have become small balloons, so that the qi movement will be smooth, the internal organs will not be oppressed, and the body will be healthy.

Perhaps some people can't imagine the above three methods of introspection at once, and the physical and mental effects of relaxing Zen and Miao Dinggong can be achieved.

But with this concept, the mind is conscious and the body can change slowly. The body is our own. Although there are many physical limitations, the space it can transform is always larger than we think. The most thorough change is to completely loosen my grip and completely lose myself.

In fact, the connection between heart and body is always beyond everyone's imagination. Everyone should understand the power of their physical and mental connection and believe that they can really change their body and mind in the right way.

The visualization method of physical and mental relaxation is as follows:

Sit on seven legs first and relax after the second scan.

Then relax as a whole and finally feel at ease under the navel.

Essentials of Balu's seven-legged sitting

During practice-

1, the vertex is sitting, the buttocks are slightly backward, and the lower abdomen is slightly forward;

2, two arms naturally droop, two palms, upper left and lower right stacked together, palms facing up, thumbs touching, easily placed in front of the abdomen, above the calf;

3. The spine is naturally vertical;

4, the shoulders are slightly backward, and the chest is naturally flat;

5, the cervical spine is vertical, and the chin is slightly pressed down;

6, tongue contact, naturally attached to the upper part of the mouth (upper gum), lips lightly closed (slightly open);

7. The eyelids naturally close (slightly open).

Then, start to take a deep breath slowly. When inhaling, visualize the tranquility, joy and leisure of the external nature, and slowly absorb it with the fresh air; When you exhale, visualize all the tension, pressure and worries in your heart, and slowly release them with the dirty business spirit. You can also imagine slowly inhaling bright white gas and naturally exhaling dirty industrial gas (clear gas in your nose and foul gas in your mouth-three to seven times).

Smile when practicing, relax your limbs, empty your mind, and don't worry, otherwise the effect will be halved. ※. )

Relaxation of local surround scanning

Then continue to scan and visualize from the top of the head and from top to bottom:

1. First imagine that the skull above your head is loose like a sponge and say it silently.

Relax your forehead

3. The eyeball is also relaxed from the inside out;

4. The nose relaxes from the internal respiratory tract to the outside of the nasal cavity;

5. teeth, tongue and lips, naturally relax.

6. Relax your face and chin and smile naturally;

7. Relax your ears from the inside out.

8. The brain relaxes outward from the center of the brain marrow, releasing all the pressure in the brain;

9. The muscles of the neck and cervical vertebra relax one by one.

10. Shoulders and arms, palms and fingers naturally droop and relax;

1 1. The muscles and ribs in the chest are also released like springs, allowing the chest to stretch naturally;

12. Relax the muscles in the lower abdomen.

13. The muscles and spine of the back are relaxed from top to bottom.

14. The pelvis and ischium of the buttocks are relaxed;

15. The muscles and bones of both thighs are relaxed;

16. The feet, soles and toes naturally relax.

(For each of the above sixteen fixed points, stop for one minute ── 10 ~ 20 seconds ── you will concentrate on the "fixed point" and say the word "pine" three times ── with breathing. Be loose, be slow, and don't worry! )

Overall visualization and relaxation

Second, continue to imagine:

1, all the bones are loose. Breathe naturally, breathe freely and loosen.

2, the muscles and tendons of the whole body relax, breathe naturally and breathe freely;

3. The internal organs, organs and nervous system of the whole body are relaxed, breathing and breathing naturally. Inhale the viscera naturally when inhaling, and exhale from the viscera naturally when exhaling;

4. The skin, flesh, tendons, bones and cells of the whole body are completely relaxed from top to bottom and from inside to outside, naturally breathing and breathing, and naturally, peacefully, quietly and harmoniously coexist.

Then, continue to meditate gently in your heart-

5. "Relax all over"

6. "Slow breathing"

7. "Empty mind"

(Stop for one minute at each of the above seven fixed points-10 ~ 20 seconds-"spread your thoughts all over your body" on average, and meditate the word "pine" three times--you need to cooperate with breathing. Be loose, be slow, and don't worry! )

I finally feel at ease under my navel.

Finally, gently pay attention to the lower abdomen and naturally observe the ups and downs of the lower abdomen. You don't need to control or force your breathing in any way. You just naturally "feel" the inhalation and exhalation of the lower abdomen, ups and downs, and even ups and downs (not with your eyes).

When observing the ups and downs of the lower abdomen, fidgeting or being disturbed by delusion is a common problem for beginners. You don't have to lose heart, just pull your attention back to the original point repeatedly and gently-that is, live in the exhalation and inhalation of the lower abdomen and constantly observe the ups and downs of the lower abdomen. Calm down and observe in this way is to train "abdominal breathing", so that practitioners can stimulate potential endogenous energy, open blocked veins, naturally adjust the injured body and mind, and at the same time, it is also the initial cultivation of "awareness" and "mindfulness".

If you feel sleepy after observing the lower abdomen for a long time, you should repeat the "fixed-point scanning around" of "local" and "whole body" to relax your vision, so as to adjust your ignorance and make it awake again.

(※ Female, physiological period, don't focus on the lower abdomen. Instead, focus on the chest for "chest breathing", or focus on the nose and lips to observe the results and gains. )

As mentioned above, whenever you are nervous, stressed, or meditate regularly, if you patiently guide and practice, you can gradually relax your body and mind, and then you will become focused and calm, interested in Zen and enjoy it. If you persist in studying, you can achieve meditation in time.

Other related common sense

"Relaxing Zen" is the most fundamental and thorough method to cure tension and stress. It is also an introductory method to learn all methods, and you can't neglect it! In the initial exercise, the ideal time is 20 to 30 minutes (exercise more times, but not too long).

When we meditate and relax, we must focus on the word "loose" and meditate on the word "loose" with conscious meditation to guide the whole body to relax. When you say the word "song" silently, don't make any noise. The speed and weight of the silent voice are very important and appropriate, and you can't rush it. If you find that you don't feel relaxed or not obvious, don't worry! Just let nature take its course and look down one by one in order.

At the beginning of the exercise, the "abdominal breathing method" is generally adopted-that is, slowly, naturally, carefully and clearly inhaling the gas into the abdomen without any effort, and then slowly, naturally, carefully and clearly exhaling the gas from the abdomen. We should be able to let the wind in and out, naturally gentle-make the inhalation slight, the exhalation continuous, relaxed and comfortable. If we can grasp the essentials in this way, we can improve the practice effect.

"Relaxation exercise" is an active "purification study" and must not be misunderstood as laziness. Therefore, when doing sit-ups, don't bend or hunch (you must also straighten your spine when practicing in prone position).

If you exercise correctly, when the effect is produced, you will feel that all parts of your body spread loosely around like cotton, and your whole body is warm and straight through your hands and feet. Your body seems to be getting taller and bigger, and your whole body is relaxed and comfortable. There will also be flashes or images in front of the forehead. This is an illusion. Subtle breath (energy) runs along the blood vessels of your whole body and is produced with the help of your inner senses. Don't be surprised! If we can treat it with a normal heart (the heart of inaction and inaction), it is like law.

Before practicing relaxation, you must make some preparations:

1, choose a quiet and comfortable place;

2. Loosen all tight clothes, take off heavy ornaments and shoes;

3. Sit as comfortably as possible (if you can relax in a prone position, you can lie down);

4. Close your eyes, put your hands flat and palms up; Legs don't have to be knotted, just be comfortable.

There are several other matters: for example, don't practice when you want to sleep, and try to reduce the interference of the environment-noise and other people's interference, so as not to cause unnecessary fright and tension.

At the moment of practice, don't make your heart anxious, and don't look at your watch often. If you can't achieve the goal of relaxation, you don't have to keep practicing, so you won't make yourself more nervous. It is advisable to take a proper rest and practice after the mood has eased.

It takes a while to learn to relax physically and mentally, and then you can slowly master the essentials. If you master the essentials, you should further practice "every moment" in your life, keep smiling, relaxing, natural and focused (focusing on relaxation)-concentrate your thoughts on the present, cooperate with breathing, and continue to meditate on the word "relaxation"-relax, empty, and don't worry about anything-so that "relaxation meditation" can be completely integrated into the life of standing, sitting and lying down.

Because everyone's roots and efforts are different, there are naturally differences in grades. Therefore, patient and persistent practice is extremely important! The most taboo is contact with ten cold. If so, we will never see the effect of meditation. ?

Many people say, "I believe in Buddhism very much. But he just doesn't believe in himself. If he does not believe in himself, how can he believe what he believes? This is a contradiction. Believing in Buddhism without believing in yourself is not really believing in Buddhism, but believing in your own delusion. So have confidence in yourself and believe that you can change, just like the four noble truths preached by the Buddha-suffering, stability, extinction and Tao. It is necessary to observe the phenomenon of suffering (extinction), understand the causes of suffering (extinction), hope the realm of suffering (extinction), and make suffering (extinction) through correct methods. This is an impermanent view of progress-I firmly believe that I can change and actually improve myself through the right methods to achieve perfection.

During my stay in Boston, fellow practitioners of the Massachusetts Buddhist Association were puzzled because I got up almost every morning, opened my eyes and began to speak. Even at dinner, a table of people surrounded me to ask questions. I didn't rest until eleven or twelve in the morning, but my voice didn't change or break. Actually, my body is seriously injured. After a serious car accident in my youth, I still have such physical strength, all because of relaxation. Tell you these methods, please pick them up anytime and anywhere, which will be of great benefit both in practice and health.