Meditation skills

1, mobile meditation

Practicing asana is the most common way for yoga to enter mobile meditation. Master this method to make the joints and stretching parts of the body reach the limit. Why is the waist bone so soft when practicing yoga? The softness of yoga is different from acrobatics. Yoga expands and stretches the body shape by reaching the state of meditation, and acrobatics controls the body to a certain extent. The origin of asana practice is to exercise the controllable parts of the body to the limit, cut off thinking and enter the realm of meditation, so it is called moving meditation.

2, candlelight tricks

Meditate by candlelight or slightly, and the light should not be too bright. Look at candlelight with your eyes, because the eyes are the most fragile part of a person's body, and it is difficult to open them for a long time. Keep it up. The purpose of persistence is not to keep your eyes fixed on candlelight for a long time, but to let you experience cutting off your thinking and enter a state of perception when you are tired without blinking, so as to meditate.

3. Hum and tricks

Candlelight meditation uses the eyes, while humming meditation uses the ears. In the past, there was a big clock in a temple or church. When the time comes, the bell will ring. You are told to stop thinking when the bell rings. At this time, you will enter meditation. When you notice that the bell rings until it disappears, the sound of listening changes from sound to silence, and your mind enters a state of Zen. Use controllable parts of the body. When you meditate, you pronounce an OM sound, expanding the M sound to three times that of the O sound. At this time, when you listen to the process from sound to silence with your ears, your mind is cut off and you enter the state of Zen.

4. Pay attention to your breathing and thinking.

After sitting quietly with the lotus, listen to your breathing and inhalation with your ears, and listen to the sound of breathing. Because this breath is very subtle, you should listen very attentively and quietly. When listening to the sound of breathing, your mind is cut off and you enter a state of meditation and meditation.

5. Other meditation methods

In addition to practicing the above methods in class, you can also practice at ordinary times, practice meditation anytime and anywhere, and enter the Zen realm.

(1) Call yourself.

When thinking is very annoying, thinking a lot or feeling confused and forgetful, use the method of calling your own name: when calling your own name, call you as another friend "XXX, where are you?" You also answer "I am" like a friend's phone. At the moment you answer, your mind is cut off and you enter a state of Zen.

(2) Look in the mirror

Take a mirror and look at yourself in it. Don't look at it with the usual thinking of "I look in the mirror". But to change roles. You are the man in the mirror. Look at yourself. You will have a strange feeling when your familiar face looks at you in the mirror. When you look at your familiar face, you will have a very special sense of understanding. The feeling of understanding is that Zen cannot be said. This is the feeling of comprehension, which can be experienced.

(3) become speechless and stupid

When I was very anxious, I said to myself, I'm going to become speechless for a while, spread my lips, relax my chin and become speechless. At this moment, my mind was cut off instantly, and I entered a state of Zen.

(4) do manual work

It is easy to appear this state without thinking when doing manual work (shoe repair and embroidery). When you concentrate on doing manual work, your mouth is humming a tune, and your mind is not thinking at this time, resulting in a pleasant state.

Happiness can be found through meditation. The happiness of meditation is beyond the sensory pleasure, beyond the sensory pleasure between men and women, which is understandable and difficult to describe. I enjoyed this pleasure in the process of meditation and felt no pain, although it was difficult to meditate at first.

How to do yoga meditation?

The "Twelve Principles" of Yoga Meditation Choosing a special place to practice can help you find a sense of tranquility and easily enter the state of yoga meditation.

Choose a fixed time-morning and evening are ideal.

Use the same time and place to relax and calm down faster.

After sitting down, keep your back, neck and head in a straight line, facing north or east.

In the process of meditation, keep your body warm (you can put a blanket on your body in cold weather) and guide your mind to keep calm.

Keep your breathing regular-take a deep breath for 5 minutes first, and then let your breathing calm down.

Establish a rhythmic breathing structure-inhale three times and exhale for three seconds.

When your consciousness begins to wander, don't care too much and don't force yourself to settle down.

After calming down, let the consciousness stay at a fixed goal, which can be the position of the eyebrows or the position of the heart.

Use the meditation technique of your choice to enter the meditation state.

Don't force it, let the free state continue to exist naturally until the very pure meditation state comes.

After a period of practice, the free state of mind will gradually get the news, and finally enter pure samadhi (the perceptual state of the highest consciousness).

Before entering the formal meditation stage, you should also pay attention to the following points:

Choose a place where you feel comfortable and relaxed to practice, and if possible, use the lotus sitting position; But if you can't do this posture, you can choose a simple sitting posture to practice. Correct and stable sitting posture is the key to the success of meditation, because unstable sitting posture will make thoughts and consciousness unstable.

Try not to eat before meditation, because it will affect your concentration.

Try to meditate once a day at first, and then increase it to twice a day. Slowly increase the meditation time from 5 minutes to more than 20 minutes, but don't force yourself to meditate for a long time.

If you feel uncomfortable after practicing a meditation method several times, you can give up this method and choose another method that suits you better.

Don't rush for success, don't expect to achieve the expected results in a short time. [Edit this paragraph] The purpose of yoga meditation is to obtain inner peace and tranquility. Real yoga meditation postures are all meditation postures. Meditation can be divided into seven types: simple sitting, semi-lotus sitting, lotus sitting, perfect sitting, auspicious sitting, Sidas Walup sitting and lightning sitting.

Through these sitting postures of yoga, you can also benefit your body, strengthen the strength of your hips, knees and ankles, nourish and strengthen your nervous system, and relieve and eliminate rheumatism and arthritis.

Simple sitting posture

Simple sitting posture is a comfortable sitting posture. You can adjust your sitting posture according to your own needs, such as sitting cross-legged on a mat. If you have a knee disease, you can straighten one or both legs forward.

Sit on the ground with your legs straight forward.

Bend the right calf and put the right leg on the heel of the left thigh.

Bend the left calf and put the left leg under the right thigh.

You can put a handprint on your hand and put it on your knee. It's best to cross your hands and put your thumb on your leg.

Sitting in this position can be 10 minutes in increments of 20 minutes.

Single lotus

Sit on the ground, keep steady with a small cushion and straighten your legs forward.

Bend your right calf and place your right foot on the inside of your left thigh.

Bend the left calf and put the left leg on the right thigh.

Shoulder and back stand upright, jaw adduction, hands folded, thumb on leg.

Sitting in this position can be 10 minutes in increments of 20 minutes.

People with sciatica and sacral diseases are not suitable for this sport.

Double love flower seat

Sit on the ground, keep steady with a small cushion and straighten your legs forward.

Bend your right calf, put your right foot on your left thigh, and the sole of your foot is facing up.

Bend the left calf and put the left leg above the right thigh. Your feet are facing up.

Shoulder and back stand upright, jaw adduction, hands folded, thumb on leg.

Sitting in this position can be 10 minutes in increments of 20 minutes.

After each meditation, knees, thighs, ankles and calves.

Benefits: (65,438+0) The legs are coiled to reduce and slow down the blood circulation of the lower body, thus strengthening the blood circulation of the upper body, especially in the chest and brain areas; (2) it is beneficial to sit up straight, so that the respiratory system is not hindered, which is extremely beneficial to cause smooth breathing; (3) It is beneficial to patients with asthma and bronchitis; (4) make the nervous system ......

How to practice yoga meditation

The most difficult problem in meditation is how to stabilize one's mind. When meditating, people's mood is often bound by the confusion and irritability of reality. There is no doubt that the human mind is very good at whimsy and irritability, which is particularly obvious in the benefits of meditation. As long as this is clear, meditation will become a simple and natural enjoyment.

Another way to control emotions is voice meditation. You should devote yourself to sound meditation.

Yoga practitioners' own experience can bring you confidence in reorganization, and it will tell you that voice meditation is the most effective meditation method. There are many ways of meditation, and its purpose is only one, that is, concentration. When we concentrate all our thoughts, we should free ourselves from obstacles and release ourselves to a situation without any desire. This is the highest state of meditation.

How to enter the meditation state of yoga?

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 teacher taught you during the yoga 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 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.

How to practice yoga breathing meditation?

Yoga breathing is an important part of yoga practice, and it is also the key to whether yoga practice can receive benefits. Breathing is the connection and bond between physiology and spirit. Correct yoga practice must start with breathing practice, not * * * method. At present, many people tend to ignore the internal training, which is manifested on the surface, so the practice of * * * method is prosperous and does not pay attention to breathing method, which is a serious direction mistake. ; ; ; When breathing, consciousness must be focused on breathing, just like every move of a mother who cares for her child with love. ; ; ; In the process of inhaling, the practitioner turns the brain into an organ that receives and distributes energy flow. When inhaling, don't inhale too much to avoid dizziness, bloating and pain. {This is why the veins of the body are not open. In addition, don't bulge your abdomen, or your lungs will not fully expand. Inhalation and exhalation should not be carried out reluctantly or too quickly, otherwise it will increase the burden on the heart and cause brain disorder. ; ; ; The so-called exhalation is to expel impure air (carbon dioxide) from the body. When exhaling, consciously lift the upper chest and discharge the gas slowly and rhythmically. Pay close attention to the rhythm of breathing. Some people inhale for a long time, while others exhale for a long time. Just like difficulties and challenges, everyone's blood pressure and blood flow are different. The purpose of yoga breathing is to eliminate the imbalance and obstacles of breathing and blood pressure, eliminate irritability, stop your unique thoughts and hobbies, and liberate yourself from persistence. ; ; ; Pay attention when practicing breathing, and don't deliberately breathe. Breathing runs through the whole movement. When a bottle of perfume is placed in front of you, you will inhale and exhale normally, but when you are reminded of the smell of perfume, your breathing will subconsciously accelerate. Practicing yoga will also encounter the same problem. When it comes to breathing, people's brains are subconsciously nervous and it is difficult to breathe freely. Adjustment method: practice more. Breathing can be practiced. Control your mind slowly, and don't imply that you are breathing on purpose. Slowly restore the subconscious breathing to a free and natural state, coordinate breathing with many movements of the body, and drive the movements to swim out of every form. 1. voice meditation (1) mantra meditation: yoga voice meditation is also called mantra meditation. Sanskrit word mantras can be divided into two parts: Mann means mind and Tera means pulling away. Mantras refer to all special languages that can guide people's minds away from secular thoughts, troubles, desires, mental burdens and so on. Meditation is the combination of ideas and artistic conception. Meditation can help practitioners to enter a high level of mental state and contribute to the coordination of body and mind. When one concentrates on one's own yoga pronunciation while meditating, one can gradually transcend the bad factors such as ignorance and climb to the height of good quality. (2) Om meditation: Sit comfortably, do yoga breathing, pay high attention to breathing, breathe consciously every time you inhale and exhale; After five complete breaths, continue to breathe completely, but every time you exhale, you should only feel comfortable. Make an oom sound with the deepest audible sound, which should be as long as the exhalation process: oom-, then concentrate on the sound and recite it for about 10 times; Then read it aloud to yourself in your mind when you exhale and inhale. At the same time, I feel that every pore of my body has inhaled billions of syllables. Imagine that these billions of syllables enter the deepest part of the whole body and mind, bringing peace, tranquility and fearlessness. Every time I inhale, I feel that every cell of my body is full of this peace, tranquility and strength. Every time you exhale, you feel that countless oh syllables spread this peace to the whole environment-the whole universe-and even all living things. Do this exercise at least 50 times. The result of this meditation is meditation. (3) Omhariom meditation: sit comfortably, close your eyes 90%, take a deep breath and pay attention to every breath; Every time you exhale, recite Om Harry Om with an audible voice, listen to the voice with your heart, and recite the yoga voice Om Harry Om to yourself every time you inhale. Continue to do this exercise for at least 50 times. If your mind wanders and you don't pay attention to pronunciation, bring it back gently. Don't force your attention, and don't let your thoughts wander around uncontrollably. (4) Haripol Tiny-Illmer thought: In Sanskrit, Harry means magnificent and charming; Bohr means to meditate on pronunciation, speech and mantra; Tiny means eternity: one is golden, brilliant, clean or pure. First, sit down in a yoga posture with two eyes. ......

What do you think of yoga meditation?

Yoga practitioners know that there are two basic yoga exercises, one is meditation and the other is * * *. At first glance, they seem to be the same concept, but they are not. As a basic action in yoga practice, * * * and meditation have similarities and differences. There are several directions to think about: thinking about colors, thinking about pictures, thinking about sounds ... These themes in meditation must not be closely related to real life. Please don't think about work, family, children, finance and other things that bother you every day in meditation. On the contrary, what you want is a theme that can make you concentrate and relax, but you won't fall asleep in the process. What do you think of the color? Just use one color a week, and it is better to meditate with the color of chakras. For example, the submarine chakra is red, the reproductive chakra is clear, the umbilical chakra is yellow, the heart chakra is green, the throat chakra is blue, the brow chakra is indigo, and the top chakra is purple (or white). In meditation, on the one hand, you think about color, on the other hand, you can imagine its corresponding position. Or you can imagine a beautiful scenery in your mind, such as blue sky and blue sea … and put yourself in this beautiful scenery, meditate comfortably, and observe the changes of your breathing and body. Or by staring at a picture first, after watching it intently, slowly close your eyes and think quietly about the previous pattern. As for * * *, it will be more difficult than meditation to put down the theme of meditation and enter a state you don't want. It is normal to have distractions at any time. We can't help them, but all we can do is not to think. That is, when distractions appear, don't follow them all the time, but let them leave gently. Just as we look up at the white clouds in the sky, they come and go, leaving no trace in our minds. However, this alone is not easy to do. You can try to focus on a certain part of your body. Can be eyebrows, forehead, nose tip, someone put it on the navel. When you put your thoughts in that position, focus on the changes in that part and gradually reduce the perceptions and thoughts of other senses.

How to meditate and relax in ball yoga

Yoga usually needs to be quiet, not too noisy!

What is meditation? Does it have anything to do with yoga?

The practice of meditation is to keep your mind at a point and keep still to observe yourself. By clearing away our distractions, we can gradually understand our true selves and find our own wisdom and peace. Yoga tries to teach how to control our brains, enjoy the happiness and happiness we already have, and how to guide our desires to pursue inner pleasure instead of relying on the temporary external world to achieve a more peaceful life.

In the Yoga Sutra, meditation has been defined as follows: "Concentration is the concentration of thoughts in the spiritual consciousness center of the body, or in some sacred form; Meditation is a continuous stream of consciousness flowing to the object of concentration; Samadhi (Samadhi) means that in meditation, the true nature of the object shines and is no longer distorted by the mind of the perceiver. This is samadhi. " True yoga meditation refers to three stages: concentration, concentration and samadhi.

Many people who have just started practicing meditation can't do it, so they can meditate. Therefore, yoga posture can help us enter a state of meditation. Yoga practice can help us purify our minds and return complex thoughts to quiet moments.

Wish you a happy life!

How to say an introduction to yoga meditation?

1. Relax your shoulders, arms, knees and feet. Put your consciousness on abdominal breathing, inhale deeply through your nostrils, and let the fresh breath fill your abdominal cavity. The lower abdomen bulges slightly, exhales slowly, gathers inward, and finds your own feelings according to your own breathing.

2. Breathing is the soul of yoga. The requirement of yoga breathing is deep, even and thin, and try to cooperate with abdominal breathing in the whole process.

3. Abdominal breathing of yoga has two major functions: it can deliver fresh blood to the head, absorb the breath of life and control consciousness. Through yoga breathing practice, we can clean the respiratory system and eliminate toxins in the body, thus achieving a state of pure mind. From the top of the head to the soles of the feet, from the skin to the bones, from the nervous system to the digestive system, the whole body can benefit from yoga.

4. Inhale deeply and exhale slowly, as if we were in a lavender field, smelling the faint fragrance of flowers, and some butterflies were flying briskly in the distance.

5. Now let's slowly regain consciousness, put our hands together on our chest, rub hard, put our warm hands on our cheeks, gently relax our eyes, then put our hands on our chest and slowly put them on our abdomen to relax our abdominal muscles and nourish our stomach.

How to get started and act in yoga voice meditation?

Hello, thank you for your affirmation. As long as I can lead others to find their own self-confidence and essence, I am willing to do my best to support them. But besides the expression of the narrator, the absorption of the narrator is the main factor that affects the overall effect, so try not to enter my answer just by thinking and understanding, and you will get the greatest gain by exploring it yourself.

You can see a lot of things in my heart between the lines. From what you said, I feel that I am with a modest and serious child, and you have done quite a lot of consulting work for the investigation. You are already using the "correct" movement method, but you just don't know it yet. On the other hand, you are focusing on alpha wave at present, and the goal is obvious, because alpha wave can develop or improve many functions different from ordinary people, such as right brain and learning. I think I saw these.

But I don't intend to give you an answer limited to alpha wave, because I think that only discussing the training of alpha wave, although it should be valued and applied by modern education circles, is always a frequency closest to consciousness, and it is not the core engine energy of meditation. On the contrary, if you can understand the four brain waves from waking to sleep and their characteristics, then this energy will give you the motivation to meditate constantly, which will not only change your ability, but also change your consciousness, concept, outlook on life and world view until you are so active and efficient about everything.

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Meditation can be divided into meditation and inaction meditation. Originally, meditation was inaction meditation, but with the development of society, people still prefer meditation with specific content and purpose, thus forming a series of promising meditation.

The alpha wave meditation training you mentioned is a kind of active meditation. The position of its state is closely related to the frequency of brain waves when you are awake, nervous and alert, which keeps the senses, but eliminates the tension. As long as you pay attention to natural breathing and continue for about 10 minutes, you have arrived. It is mainly used for concentration and relaxation adjustment before learning, so as to carry out learning tasks more effectively. In other words, doing 10 minutes of natural attention breathing, and then "awake" to learn, the effect will be very good.

This has nothing to do with the sound of yoga. Anything that can make you feel relaxed (not exciting), such as the sound of the sea, the sound of the forest, the sound of rain, all kinds of insects in the clear sky of the stars and the moon, and the sound of the wind blowing leaves, is no worse than the quality of language meditation that induces language interpretation. To some extent, yoga voice meditation belongs to hypnosis-guided meditation, not active meditation.

But please believe in yourself. If you can concentrate on your meditation, your initiative of 1 will be more effective than the voice guidance of 100. Here are some suggestions I gave you in Alpha Wave. You just have to do it. The sound and language of the whole world are lost, and it can't stop you from gaining evolution and understanding from meditation.

At least you haven't paid much attention to it at present, and there are also theta brainwaves, delta brainwaves and other fields. What else is inaction meditation? What are their different functions? Are they different in practice? You should know about it together, which is very helpful for you to correctly interpret and enhance the intention of alpha wave, and you can surpass what alpha wave can give you in a shorter time.

Whether there is action meditation or not, the requirements for the body are similar, just a comfortable posture (as long as it does not affect the nature of breathing and does not over-squeeze muscles), and the most important thing is mental method rather than physical method.

Youwei needs a lot of auxiliary references for meditation, and may also hide a lot of real-life purposes. Therefore, meditation is inseparable from discrimination, so you can't thoroughly understand the content and essence of the world of discrimination. This is the difference in the nature of the saints. Meditation without doing anything is to clarify the distinction by letting go (it is good to do this only during meditation), and then these understandings will turn you into anyone you want to be, including of course the Alpha application field you yearn for temporarily, but you will enter through different doors.

Nothing is simpler than inaction meditation. As long as the two basic elements of life-breathing and observation-continue to go on naturally, the rest are obtained from observation. This is the mentality of inaction meditation.

but ......