first step

Method: Start with a single dish. At this time, the thighs will become higher. Then press the knee of this leg with both hands, and remember to press it down slowly until it sticks to the calf. This is the first step to achieve in meditation.

Second step

Methods: Move the lower foot forward, so that the knee of the upper leg is pressed on the mat, flush with the heel of the lower foot. The distance that the lower foot moves forward should not be too great. The standard is that the knee of the upper leg just sticks to the heel of the lower foot when pressing the mat.

Third step

Method: Use a yoga brick, or several books, and lift the foot pad forward below, and the height should basically exceed the width of the knee. When the thigh is pressed against the mat, the lower foot is actually a little higher than or close to the knee. If you can press the knee of your thigh on the mat when the mat is high, and then lift your feet inward, you can double the plate. But because the market won't last long at this time, there is no need for everyone to rush headlong into it, or it needs to be gradual.

What are the benefits of meditation?

In order to give full play to the benefits of meditation, we must first choose an environment conducive to peace. If you meditate indoors, the indoor light should be moderate, the air should be unobstructed and the temperature should be moderate. Choose a quiet place for outdoor meditation to avoid accidental scratches. What I'm talking about here is practicing primary meditation, which is not the same as "living in a downtown area without horses and chariots" advocated by Zen, so the necessary environmental conditions are still needed. Meditation has the advantages of three sounds, so what are the three sounds? Then read on.

First, adjust the mentality.

Egocentricity is the key to meditation. Put your mind in one place and don't casually mention it. Meditators can't be calm when they first start learning. Just be quiet at most. But it is impossible for a spirit to make mistakes, so the way to control mistakes with mistakes is to adjust the mentality. There are many methods, such as chanting Buddha, speaking, visualizing, counting and so on. Of course, these methods of persuading delusions are also delusions. The difference is that we control all our thoughts with one thought. In the end, we can't afford to be together.

Second, adjust yourself.

The posture of meditation must be correct and natural. Restrain the lower forehead, tuck in the chest and abdomen, and the shoulders are perpendicular to the hips. It is best to sit cross-legged.

Third, manage qi.

Be sure to keep breathing thin, even and deep when meditating. Thin but not thick, that is what we say, we can't hear the sound of breathing; Even but not rushing, breathing must be even, and you can't slow down and get anxious. Deep but not floating, although the inhaled air enters the lungs, it should enter the lower abdomen in your mind.