In ancient China, many literati practiced meditation for health preservation, and all of them received good fitness effects. Bai Juyi, a great poet in the Tang Dynasty, was ill all his life. While taking medicine to cure the disease, he insisted on sitting quietly for health preservation. As a result, "sitting in the middle of the night, women told their wives not to overdo it", thus getting rid of illness and prolonging life, and finally enjoying his old age. Su Dongpo, a great writer in the Northern Song Dynasty, once described his experience of practicing meditation, saying: "The method is simple, as long as it is not abandoned for a long time, it will be profound. After practicing for 20 days, his spirit will be different. He feels really hot under his navel, his waist and feet are light, and his face has light." Lu You, a patriotic poet in the Southern Song Dynasty, practiced Zen to cultivate students and achieved great results. He was still full of energy until his later years. He said in the poem "Looking at the Clock": "It is better to multiply and divide. You don't need help to climb a mountain at the age of 60." Nearly 90 years old, he happily wrote in the poem "Playing the Old": "I was forced to be healthier at the age of nine, and my eyes are still bright." The fitness effect of healthy sitting posture can be seen. So, which meditation method should be preferred? The method is as follows: first, pad the cushion and sit with your feet crossed, that is, your feet crossed. If a novice can't double-disk, a single disk is ok. Or put your left foot on your right leg, which is called wishful sitting; Or put your right foot on your left leg. This is called king kong sit. Secondly, the spine is straight, so that the joints of the spine are vertically stacked like an abacus, but not too hard. Then, put the left and right hands in front of the belly three inches below the umbilicus, palms up, the back of the right hand flat on the palm of the left hand, and the two thumbs gently touch together. This is the "handprint" mentioned by Zen meditation. This gesture is called "Samadhi Seal", which means "Fixed Seal", which makes it easier for people to enter a static state. At the same time, the left and right shoulders are slightly open to make them flat and moderate, and don't sink your shoulders and collapse your back; The head should be straight, the back of the head should be slightly retracted, the front jaw should be adducted, the eyes should be slightly open, and the line of sight should be randomly determined to be 3 ~ 4 meters in front of the seat, but it is also good to turn a blind eye or slightly close your eyes. Finally, gently lick the upper jaw with the tip of your tongue, like a baby sleeping, and then you can enter a state of meditation. (Before each meditation, rub your palms to make yourself feel feverish, then gently rub your face with your palms, comb your hair from front to back with your fingers, and then put your hands on top of each other, palms inward, hands outward, three inches below your navel. After 3 ~ 5 minutes, slowly open your eyes, leave your seat, and move your hands and feet. Beginners should also pay attention to the following aspects: ① It is best to sit quietly when the Wan Li is clear and the moon is full, not when the weather is bad, such as storms and thunderstorms. ② It is not advisable to sit for a long time before and after meals 1 hour, so as not to interfere with digestion or distract attention. Wash your face, wear loose clothes and take off your watch, glasses and accessories before sitting. , to benefit qi and blood. 4 Sit quietly in a clean and ventilated place, but don't let the wind blow directly on your body to prevent exogenous cold; The meditation place should be quiet, don't bring equipment, be afraid of interference, and the light should not be too dim. It is easy to faint if it is too dark, and it is easy to be nervous and distracted if it is too strong. When the room temperature is too cold, wrap your knees and back of your head warmly. Even if you sit still in hot weather, you should not show your knees. ⑤ Most beginners can't sit on two dishes, so it's better to sit on a single dish, which needs a cushion. The thickness of the cushion depends on the physical condition, always taking comfort as the principle, and the hardness of the cushion should be moderate. ⑥ You don't have to force yourself to sit for too long for the first time, just 10 minutes or 20 minutes each time, and then gradually extend it later. For beginners who are too distracted to calm down in a short time, it is undoubtedly a good choice to adopt the "external ear sound method" if they want to enter a relatively static state as soon as possible. This method is to listen to regular external sounds when sitting quietly, such as the sound of running water in streams, the sound of waterfalls in mountains, the sound of bells blown by the wind, the sound of Sanskrit singing in temples and so on. When you focus on the sound and can stay in this state easily, freely and leisurely, you will gradually feel that the sound becomes long, pleasant and slight. After several sit-ins, you will unconsciously fall into silence at a certain time on a certain day, so that you can't hear all the voices and even feel that your body doesn't exist. This is exactly what Confucianism calls "sitting and forgetting", and what Taoism calls "virtual silence" is a real sense of silence. Another method is "breathing", also called "normal heart". The method is to pay attention to the qi flowing in and out of the nose during meditation, so that the mind and breathing are integrated, that is, "heart and interest are dependent." At this time, pay attention to counting the breath, adjusting the breath and listening to the breath. Inhale long and thin, exhale short and urgent. While adjusting breath, listen to breath, pulse and heartbeat, and do it all the way until you breathe a hundred times and a thousand times. At the same time, the circulation of qi in the human body follows the meridians and has its own operating rules, which is extremely difficult to control with the mind. Moreover, when people sit still, the more you want to hold on to something, the more you can't hold it, which will only make you more nervous. This is contrary to the original intention of sitting still, but this is Lao Tzu's "inaction" and more in line with the true meaning of sitting still for health. Thank you, I hope it will be useful to the landlord ~ ~ ~