Preparation before meditation
1, you'd better find another quiet room to meditate. If conditions do not allow, you can put it in the bedroom. You should open the doors and windows to let the air circulate, but it is not suitable to sit around when there is wind. You'd better close the door to avoid being harassed by others.
2. When sitting or sitting on a stool or bed, it is always advisable to lie flat. Bedding or cushions should be laid on the seat to make it soft and thick, so as to facilitate sedentary.
3, before sitting, should loosen the belt, so that the muscles are not constrained, gas will not block.
The correct method of meditation
First, posture
Do it in a sitting position (you'd better not sleep here, lest you fall asleep). Meditation posture can be divided into chair type, loose disc type, single disc type and double disc type. It is generally best to sit in a sitting position. When there is no condition for sitting, you can also sit in a chair (that is, sitting in a chair with your legs on the ground). When sitting on a plate, you can sit on a single plate or a double plate according to your own ability. You don't have to sit on the double deck. Taoism does not need double boards. (Of course, two sets are best. )
Pay attention to the following points when sitting on a plate.
1, the rear part of the hip needs to be padded, and a cotton pad or a thin pillow can be used. In this way, you can straighten your waist naturally and avoid the disadvantages of slow back bending caused by lumbar muscle fatigue during meditation.
2. The waist should be naturally straight. If the waist is not straight, the second pulse of Ren Du will not be smooth, which is easy to cause drowsiness.
3, the head is straight and the neck is straight, and the jaw is slightly retracted. Put your tongue against the palate. Because of daily habits, most people always like to tilt their heads to one side, or left or right, and often feel their heads straight when meditating. In fact, there is still a deviation. Generally, after sitting down, you can put a mirror in front of you to see if your head is in an upright state, find out the state of straight head and neck, and find out the correct feeling of straight head and neck. This can automatically correct the imbalance and qi pulse in the body.
Thoughts and breathing
After sitting down, don't close your eyes in a hurry. Calm down first, and then slowly close your eyes (gently close or leave a light) after you calm down and breathe evenly. Focus on your own breathing, silently count the number of times you breathe, and weak friends count inspirations, that is, one inhalation counts, and exhalation does not count, that is, one inhalation counts one call; People who are physically strong and usually angry and irritable will count their exhalations, remember a number when exhaling, and forget it when inhaling. So from one to five, start all over again, and then from the beginning, and so on.
Matters needing attention
When counting your breath, you should pay attention to your own breath, count your breath in your mind and listen to your breath with your ears. Concentrate, concentrate, like a hen hatching eggs. If you have distractions in the process of counting interest, take back your thoughts immediately and start counting from the first one.
Pay attention to adjust your breathing to: deep, long, even, slow and soft. "Deep and long": don't breathe for a short time, but continuously and slowly lengthen the time it takes to breathe in one breath; Slowly, you will feel your breath go deep into your body and drive your whole body's qi; "Uniform" means not fast or slow, but even speed; "Slow", breathe slowly but not urgently, "soft", gentle, if intentionally or unintentionally, don't breathe hard.
If the counting of interests can reach a level of concentration, no distraction and no meditation, we can change the counting from one to ten, and slowly transition from one to thirty. Basically, if you can count from one to thirty without distractions, then the first step of mental training has reached the standard and you can proceed to the second step.
In the process of training, we should pay attention to prevent the following three situations.
(1) Feel groggy and doze off during meditation. Being groggy is easy to be regarded as not talkative, so pay special attention. When you are really quiet, your mind is very clear, your body and mind are light and refreshing, unlike being dizzy and confused, and your body and mind are turbid and ignorant.
The main reasons for sleepiness are: irregular diet, eating too greasy things before meditation, or eating too full. Eat less greasy food and don't eat too much;
The posture is not adjusted, and some Taoist friends sit around and lose their shape. Slowly, their heads bowed and their backs bent. The posture of low head and low waist bow is the most likely to cause dizziness;
Without work and rest, I am too tired to work or do other things before meditation. Physical and mental exhaustion. At this point, it is best to sleep for half an hour before recovering from fatigue.
I am absent-minded, always thinking about the east and the west, and I am distracted when I breathe. The reasons for dissolution are as follows:
Irregular diet, eating spicy food, such as pepper, onion, garlic and other spicy food, is easy to cause (2) scattered. Eat less spicy food;
Psychosomatic disorder: I have participated in some emotional activities before. For example, watch thriller movies, read sensational novels and magazines, and have a heated debate or quarrel with people. ...
Irregular breathing. If you don't pay attention to breathing evenly, it will be uneven and easy to cause disorder.
(3) It is normal to have any phenomenon during meditation, such as light and images in front of your eyes or feeling sore, numb, swollen, painful, heavy, cold, ants walking, jumping, muscle shaking, etc. Let nature take its course, don't dwell on it.
If you need to pay more attention to professional knowledge and medical care,
You can pay attention to the official account of WeChat: Huang Xi Zongdao; Subscription number: Huang Xi Health Care