Meditation is usually continuous meditation 10 minutes to 2 or 3 hours. The first thing to pay attention to is the correct sitting posture. Beginners can sit on the edge of the mat about 8 cm high and concentrate on the place 3 feet away, or just pay attention to the movement of breathing and not think about anything. When you meditate, you should learn to breathe with your abdomen. The abdomen expands when inhaling and contracts when exhaling.
There are also exquisite clothes when you meditate. It's best to wear loose shirts and trousers, because any tight clothes will make you feel uncomfortable during meditation. When sitting quietly, relax yourself through self-suggestion. Every time I relax, I fantasize about throwing away my anxiety and uneasiness. After sitting 10 minutes, the body will no longer feel tight and stressed. If you can practice more, after a period of time, you can always keep your head cool, your thinking will be clearer and your analytical ability will be improved.
Regular meditation can reduce the stress of life, enhance the body's disease resistance and relieve mental stress, and has a good effect on respiratory tract, headache, stomachache, nervous system and other diseases.
Meditation is not difficult to learn. You don't have to read aloud, you don't have to stay in your stomach or sit in the lotus. In fact, if you have been praying or staring at something for a long time (such as a bonfire or the sea), you may already know the secret of meditation.
If you want to practice formally, the main points are simple:
1. Sit in a comfortable position. The traditional posture is sitting cross-legged on the floor with a small round pad under the hips. If you feel uncomfortable sitting like this, there are many other postures, such as lying on your back, sitting on your calf or sitting in a straight-backed chair.
2, straighten your back, you can imagine your head hanging by a rope tied to the ceiling.
3. Take a deep breath through your nose to fill your lungs with air, and your abdomen and whole chest will expand. Then exhale slowly through the nose or mouth, and when the breathing is near the end, contract the abdominal muscles and empty all the gas in the abdomen.
4. Choose something to see, such as candlelight, flowers or pictures. Or, (at this time, you can learn from what the yoga teacher taught you during the break, and slowly say "ou ... AI ... ou ..." When you inhale, gently say "ou ... AI ... ou ..." when you exhale) or count every time you exhale and inhale, so as to focus on your breathing, inhale slowly and count to five; Exhale slowly and count to five. If you find yourself absent-minded, slowly pull your attention back and refocus on breathing or the object you are looking at.
It's best to practice for ten minutes to an hour every day at first, but experts say it's good to practice even for a few minutes.
The benefits of meditation and how to start meditation.
We have mentioned meditation many times before. Meditation can bring many benefits to your brain:
1, pay more attention.
2. avoid being distracted by trivial matters.
3. healthier.
4. Let you know yourself.
How to start meditation
First, find an undisturbed place and time.
Sit up straight Don't lie down, you may fall asleep.
You need to fast before meditation.
You don't have to sit cross-legged, you can sit in a chair.
Taking a bath before is helpful for meditation.
You don't need incense or candles, but you can create some atmosphere.
Meditation is best in the morning.
When you first sit down, your mind may be confused. However, the mind can be tamed and then concentrated on one point. A useful method is to focus on the flame of the candle. Narrow your horizons and eliminate distractions. If you are distracted, move the candle immediately. You can also use other things, such as a dot or a flower. The key is that you should concentrate on one thing for a period of time. Repeating a sentence like a mantra also helps to concentrate.
When you learn to concentrate, you can move on to the next step: think nothing and have no distractions. It's hard to do this. One way is: Whenever an idea comes into your mind, you should consciously throw it out. After a while, you can learn how to get rid of other ideas. You are no longer controlled by ideas, and you begin to find your true self.
How to meditate in yoga
With the increasing popularity of ancient yoga, meditation in yoga has attracted more and more people's curiosity and attention. Many friends regard it as a fear of the road and think meditation is mysterious and difficult to master. Or think that meditation is a single meditation. Actually, meditation is not mysterious. Meditation is formed when our eyes, ears, nose, tongue and any part of our body are focused on being attracted, that is, when our consciousness keeps flowing in one direction. Meditation can calm your consciousness, make you return to reality, return to the present, and let you abandon all distractions about the past, present and future. Meditation is more than just emptying the brain. Because most of us can't sit in the lotus and recite yoga sounds, thus achieving a peaceful nothingness. There are always countless ideas flashing in our minds. It is basically impossible to calm down and think nothing. So how can we experience meditation? Let's learn about the types of meditation first.
One kind of meditation is mobile meditation. Yoga asana and Tai Ji Chuan all belong to mobile meditation. You can relax yourself by immersing yourself in posture. Focus your attention entirely on how this posture makes you feel. Friends who are new to meditation and active friends are more suitable for mobile meditation. Spell meditation, we can meditate on the sounds of yoga and think about them in our minds. Or listen to tapes. Or you can sing loudly. It doesn't matter if you are always distracted at first. As long as you let yourself listen to the sound. Breathing meditation, we can imagine seeing the exhalation and inhalation of gas in the nose and nostrils, or the rise and contraction of the abdomen when breathing. Focus on your breathing. Meditation, we can imagine ourselves coming to the seaside. Every time you inhale, the waves roll, bringing new white energy. Every time you exhale, the tide recedes and takes away the exhausted energy. Or set other environments. Prayer is another kind of meditation, a meditation that longs for holiness. When you pray, you are completely immersed in the desire for God, and your prayer is a meditation on the journey to God. This kind of meditation has a strong religious color. Meditation or concentration is also a kind of meditation. Don't just look at the surface of things, look at the inside of things. You will meditate on what you see, and when you meditate, you will be spiritually integrated with these things. So we should see something beautiful, positive and even sacred. Even if you see candles. Biofeedback meditation is a physical form of meditation, which is related to the detection of brain waves. In yoga practice class, we often use some beautiful and open scenes. Describe these pictures in words to form a situational meditation, so that everyone's body and mind can be cultivated. Here, I would like to remind you that if you have Ma Jin Jian's temper on weekdays, you can imagine watching the small bridge flowing water and the lilacs in the rainy lane. If you are sentimental on weekdays, imagine the sea, mountains and snowy grasslands.
Meditation has many benefits, the most obvious of which are as follows:
First of all, make you aware of yourself, your reactions and thoughts, and you can see your thinking mode. You can change the way you do things. If you can grasp the thread of your mind, you can grasp yourself.
Secondly, reducing stress can enhance our immunity. Let our body and mind relax. Reflect on the mistakes in our lives and see what is bothering us. Think about what's going on in our heads.
Third, strengthen energy, concentrate, and let us do more work.
4. Meditation can make us know ourselves better. I don't know if you realize this, but most of us actually find it difficult to really get along with ourselves. When we meditate, we can really learn to enjoy the happiness of being alone.
Matters needing attention in meditation and others
Sit comfortably in a chair or hard pillow, relax completely, and have no tension in forehead, face, shoulder joint, arms, back and legs. Keep your back straight, take a deep breath, slowly and calmly. Think of the word So when inhaling, and the word Ham when exhaling slowly. Do not pause. Inhale slowly at the end of breathing, exhale slowly at the end of breathing, put other thoughts aside and let your thoughts follow your breathing. This is an effective spell for this body, breathing and thinking, making you aware of your own universe.
During meditation, the brain will release mysterious brain waves, which can heal the body, control the autonomic nervous system and regulate the heart rate. Studies have shown that people who meditate regularly can delay aging, improve immune system function, have more normal blood pressure and produce more growth hormones.