Cross-legged is the most basic kung fu to practice meditation. Cross legs directly affect the depth of meditation, which is a very important exercise for beginners. Many beginners have no idea about this, which brings great difficulties to practicing meditation. In order to practice meditation better, the following explains how to practice cross-legged and practice methods:

(1) single disc: traditionally called king kong, or wishful sitting.

Beginners in meditation must start with a single set (Ruyi Sit, king kong sit). Meditation begins with pain, because the ligaments of the lower limbs of the practitioners are too tight, which affects the effect of meditation. In practice, we should follow the principle of step by step and exercise the joints of lower limbs step by step. Practitioners should stick to this stage of practice. The exercise method is as follows:

(1), press the knee.

In meditation, the flexibility of hip joint, also known as tightness, has the greatest influence on meditation. The best way to practice hip tightness is to press your knees. The specific operation is as follows:

Practitioners sit on the mat with their legs in front and their feet offset, as close as possible to the front of perineum; Then gently press the knee joint with both hands, and press rhythmically, from light to heavy, until the knee joint is attached to the mat. Then, lean forward, hold your toes with your hands, press your knees with your elbows, and press your whole body forward until your forehead is close to your toes.

(2) Bend over (Gui Ling style)

After the above exercises, the joints of lower limbs become more flexible. However, there are still some shortcomings in sitting on the board at this time, so we should practice more. The practitioner sits on the mat, with the left heel close to the perineum and the right heel close to the outside of the left calf. Then, he put his hands on his sides, palms backward, leaned forward and made a bow. It presses the pad forward based on the forehead. When doing this, keep your hands at your sides and palms up. (Note that your feet should exchange exercises with each other)

(3) Single-disc exercise

After the above exercises, the lower limb joints of the practitioners have initially possessed the foundation of single-disc meditation. However, if you want to practice solo meditation, you need to practice solo meditation. Meditation should also follow the principle of pushing left and right: when practicing, sit still for 30 minutes with your left leg and then sit still for 30 minutes with your other leg. We should also follow the principle of gradual progress: first walk for half an hour, then walk for 40 minutes, even an hour, or more. It's best to leave first and then right, or right and then left, because of people's custom.

(2), double disk

(1) transition exercise:

1, after a certain achievement has been achieved in single-set practice, it is necessary to practice in double sets. Double disk is the transition of single disk, and the following methods should be adopted during the transition:

The exerciser sits on the mat with his left leg down, his right leg up and his right leg on his left thigh. Pay attention to putting your feet on the seat of your knee joint as much as possible. At this time, the knee joint of the right leg may tilt. Practitioners can hold down the right knee joint with their right hand and gradually apply pressure until the right knee joint is attached to the left foot. Might as well practice left and right.

2. After reaching the above standards, practice the transition position. On the original basis, the foot is gradually moved out of the body, that is, from the original position where the foot is pressed on the knee joint to the ankle joint; Then press the knee joint with your hand to make it stick to your leg. The left and right exercises are the same, but in opposite directions.

After the above exercises, practitioners have initially acquired the ability to meditate. Therefore, when practicing meditation, we should first use single disc as the main practice method to prolong the meditation time as much as possible. When you meditate, you should pay attention to practicing your left and right legs at the same time, and you should not be biased. Otherwise, it's not good for practicing double sets.

(2) Double-disc exercise:

After the above exercises, the lower limb joints of the practitioners have initially possessed the foundation of double discs. But if you want to practice double meditation, you need to practice double meditation, and you should follow the principle of step by step when practicing. First half an hour, then 40 minutes, even an hour, or more. You should also follow the principle of moving left and right together when sitting. It is best to turn left and then right in each exercise, or turn right and then left, depending on other people's customs.

The above are the basic principles of practicing meditation, and I hope practitioners can understand them carefully during the practice.

(3) Precautions:

When you cook a double course, your feet should be as close to your groin as possible. If you can't work hard on your legs, it should not be more than 5 minutes to force double dishes, otherwise meditation will be more painful the next day. If it takes more than five minutes, you can change to a single dish or break up. You can also rotate your legs in a single disk and break them one by one. When you have both legs, there is no obstacle to double disc. Keep warm after sitting for a long time, and don't meditate shirtless even if it's not cold. If it is windy or a little cold, you should put on a blanket or quilt. Keep your knees warm at all times to avoid getting cold.

Second, train the skills of sitting cross-legged.

(a), veneer:

Beginners in meditation must start with a single set (Ruyi Sit, king kong sit). If there is no abdomen, meditation will only be painful. Therefore, if the meditation time can be extended, it is necessary to practice field sheet shaping. If Tian Dan's Qi is available, meditation can gradually get better. If dantian is a little angry, his feet are not easy to reach when he meditates, and his knees are not soft when he sits alone, and his other feet can't be closed. The most important thing at this time is that the true qi is not enough and the feet are not well adjusted. Readers can lie flat and tie three health belts (above the knee, below the knee and barefoot) on their legs. In an hour or two, the air on their feet will come up to help beriberi pass. Before passing, my feet will also hurt. We have a classmate who often feels cold all over. He has to wear a cotton-padded jacket to sleep in winter. After wearing a health belt, he doesn't have to wear so many clothes to sleep now, because the blood gas comes directly up.

(2), double disk:

After meditation, you should use double plates, because qi will pass from Dantian to Du meridian, and then back to Dantian through Ren meridian and then to the lower plate, which is very important for qi to pass to the lower plate. When you double-dish, your knees should be able to land in a stable and correct posture. If one knee does not touch the ground, it means the height of pelvic cavity and the length of left and right feet. The hip and femur need further adjustment.

(3), the adjustment of the double disk ratio method

If the knees can't land on the ground at the same time when you double-dish, you should adjust it with a health belt at this time. Now let me briefly introduce the health belt. The health belt is aimed at the problem of lateral bending or forward and backward bending of the light column. The spine is not directly related to the central nervous system, but the nervous system is related to the health of internal organs. Unhealthy internal organs affect the endocrine system, and the most important thing is that qi is blocked. Meditation is hard, but when in Rome, do as the Romans do, it is slow or there is no progress at all. Therefore, the most basic spine should be adjusted upright first, and the related visceral problems are therefore easy to correct. Therefore, not only women with short legs and long legs, but also women with problems, such as qi deficiency in confinement, blood gas blockage, cold hands and feet in winter, can be treated with health belts.

People who practice meditation and abdomen absorption wear health belts, and their anger is easily induced. It will come in ten minutes. Strangely, qi will eventually come up and go to the brain. Those who don't meditate will be tied for 2-3 months before they get angry. Therefore, old classmates, in addition to being infected with viral diseases, if they are visceral diseases, try not to rely on drugs, and it is best to treat them with health belts.

The reason why wearing a health belt can induce qi is because our feet are usually flared, so the angle of hip bone and femur is also flared. Hip and femur are trumpet-shaped, and the foot forms an outward figure of eight when walking, so the spine is not easy to straighten. Put on the health belt, put your feet together, the hip and femur are relatively adducted, so the pelvic angle returns, and the spine straightens, which will directly act on the central nervous system and internal organs to achieve the purpose of restoring health. Therefore, people who wear health belts are more likely to induce Qi movement than ordinary people in the early stage of learning meditation.

(4) Method of tying the health belt:

1. Ankle part: Tie the shortest third health belt on the upper part of the ankle. The tightness should be appropriate. If it is too loose, it will be swollen and painful. If you feel too tight when you lie down, you should relax a little, because after ten minutes, when you breathe, your feet will swell and your belt will tighten. If barefoot hurts, putting a towel between barefoot can also solve this problem.

2. Upper part of the knee: Tie the first healthy long belt above the knee 1~2 cm, and it doesn't matter if it is fastened here.

3. Below the knee: the second healthy long belt is tied at the position below the knee 1~2 cm. It should be a little loose here, not too tight, because it will affect the ankle, and it will feel too tight when lying down.

When lying flat, if it feels too tight, relax and readjust. After adjustment, gently put your hands on the upper and lower sides of the middle abdomen. When to tie it? It is best to tie three health belts all night when sleeping. In addition, as long as people lie down, they can prick. You can also tie it at work, especially when playing computer, reading books and watching TV. You can only wear the first health belt on your knee.

A month later, you will find that the feet that walk eight steps will become parallel to each other, and your knees can touch the ground when you double-dish, because at this time, your feet, spine and pelvic cavity have all begun to return to normal positions! Some people spend a lot of money and run a long way to correct their vertebrae, but they return to their original state the next day. We don't have to spend money, as long as we have the opportunity, we can wear a health belt every day to shape our muscles and bones, so we hope everyone can make good use of these three belts.

Three, the next seat when keeping in good health action

After meditation, you must do this exercise, or you will definitely have side effects after a long time.

1. If you can't stand the numbness when you sit down.

You can press your thumb and forefinger on the acupoint (Dadun point) on the inner side of your thumb nails. After about ten seconds, acid numbness can be alleviated by stimulating blood flow rate.

Step 2 wash your face:

Meditation is like sleeping, sitting down, just waking up and still confused. You should restore the decline of metabolism by massage. For those who meditate for a long time, Tian Chan will be easier to control, while for those beginners, Tian Chan's anger prevents them from coming up. Therefore, beginners should sit more, and the realm will gradually improve.

(1) When sitting down, warm your hands first, and then rub your face like washing your face, and repeat it two or three times. After meditation for a long time, the skin will become delicate and smooth, so the skin of people who meditate will look very smooth and beautiful.

(2) Reheat your hands and rub the back of the head and neck, and repeat for two or three times.

3. Eye protection

If you have myopia, after rubbing your hands, press your eyes with your palm and pour hot air into your eyes. When you press with your hand, you want to flatten the lens protruding from your eyes, about two or four times. If you have presbyopia, use your index finger to grind it from the upper eye edge and the lower curtain edge from the inside out for dozens of times.

Protect your nose.

During meditation, the breath enters the depths of the nose from the throat, and the nasal fluid will flow out between communication and non-communication. So, after you sit down, take a breath through your nose and then spit it out through your mouth. Between inhalation and exhalation, use the back of both thumbs at the same time, at the Xiang Ying point next to the nose, and push it in the direction of Jingming point, so that the upper and lower friction matches inhalation and exhalation. Be careful not to rub too hard to avoid rubbing your nose and skin! After doing this, make sure that there are no side effects on the nose during meditation.

5. Treatment of headache

(1) People who often have headaches should press the eyebrow tail with their right thumb and middle finger at the same time, and press the pain point several times at the spinal process between the eyebrow tail and the temple. Then press the crest of crow's feet with your thumb and middle finger at the same time to suppress its pain points several times.

(2) Then, with the thumb and middle finger of the right hand, press the middle depression of the highest point of the cheekbones on both sides of the face and press the tenderness point several times.

(3) Bite the upper and lower gums, and the muscles in the alveolar area protrude from the highest point with buccal holes. If you press down with your thumbs, there will be a place where you want to cough, because it stimulates the lungs and trachea, so massage here.

6. Hearing improvement

There is a Tinggong point in front of the ear bead. When you open your mouth, there will be a depression in front of the ear bead. You can press this point. Press this point with the index finger of both hands, and people with hearing problems can be improved.

7. Gynecological problems of girls

There is a Shenmen point at the upper edge of the ear 1 cartilage node, which hurts when touched. If a girl has a disease in her reproductive organs, she should press this point more. When you feel pain when you break your ear, it means that you are in poor health. So you have to keep pressing it until one day, no matter how you press it, it doesn't hurt, which means you are much healthier.

8. Massage all parts by hand

(1) Hold one hand's shoulder and arm in turn to relax it. Because the muscles are still there after meditation, blood gas should be circulated.

(2) People with poor gastrointestinal tract should massage their abdomen clockwise with their palms. Like gossip, people with poor gastrointestinal tract should spend more time doing this action.

(3) Before the thumb is placed and after the four fingers are placed, touch the kidney of the lower back, and rub and massage the kidney of the lower back left and right. People with backache often have weak kidneys.

(4) The edge of the medial malleolus is that the kidney meridian passes through the meridians, and Zhong Da, Shuiquan, Zhao Hai and other acupoints are pressed. Women with gynecological problems often press acupuncture points in these places.

(5) The edge of the ankle outside the ankle is the bladder meridian. Press the points of Kunlun, Shenmai, Shugu and Yin Zhi, and press along the points outside the foot. This is the meridian of bladder meridian, and bladder meridian and kidney are both exterior and interior. Kidney is not good's bladder meridian will not be very healthy, and girls will also have gynecological problems, so the diseases of reproductive organs are all related to kidney is not good and bladder meridian.

Fourth, the props needed for meditation

(1) seat (futon):

1. Seats:

If tatami is used as a futon, it will be divided into upper and lower seats. Generally, the feet are placed on the lower seat and the buttocks are seated on the upper seat. Its dimensions: the lower seat is 2*2 feet square, the upper seat 1*2 feet, and the upper seat height 1.5 inches. If only the meditation person's thighs are too fat or his feet are stiff, when the height of the seat is not enough, his feet can't be put down during meditation, and there will be a phenomenon of leaning back and forth, so people should raise the cushion to the most comfortable height. After a long effort, the meditator's feet have softened, and then the height of the seat is reduced to about 1.5 inch. When sitting on a tatami futon, you can only sit on one third of the surface, which makes it easier to straighten your spine.

2. Materials:

There is one thing in the world, the material of meditation futon. Some will accumulate gas, others will consume gas or recruit people. Materials that help people accumulate qi include straw, coconut fiber, tea, herbs, herbs and shaved wood. There are plastics, rubber, PVC, rattan, sponge, foam and so on that consume or absorb gas. These materials will absorb gas.

Try it if you don't believe me: find a practitioner, let him lift heavy objects horizontally with one hand, and then cover his head with a plastic sheet to isolate the passage of qi between his head and the void. At this time, the practitioner's hand is called again, and the heavy object is lifted by hand, but it seems that it can't be lifted to the level, or it can't be lifted for a long time.

(2) Foot towels, jackets (thick clothes) and towels

1. Foot towel:

If you meditate for a long time, if you don't use a foot towel, your joints will have problems. Therefore, you must cover your knees with a foot towel, even if you are used to meditation. When you watch TV or talk to people, you should also cover your knees with a foot towel. At the beginning of meditation, due to the increase of metabolism, the body temperature will rise, and the gap with room temperature will increase. Suppose the room temperature is 22.5 degrees Celsius and the body temperature is 36.5 degrees in winter. If the body temperature rises as high as 1 during meditation, the temperature difference will change from 14 to 15, so the body will feel a little cold. If the room temperature is 33 and the body temperature is 36.5 in summer, the body temperature will rise by 1 during meditation, and the temperature difference will increase from 3.5 to 4.5. So when you meditate, the surrounding temperature will drop, and you won't be bored with meditation because of the hot summer. It will be more comfortable to sit for a while, because the temperature difference will increase.

2. Jackets and thick clothes:

When you meditate in the Spring and Autumn Period, you should prepare a coat and put it next to your seat. Wash your face after meditation and put on your coat before sitting down to avoid catching a cold. Wear clothes to protect yourself according to room temperature in winter. If the cold current comes, you should wear thick clothes to meditate. One principle is that when you meditate, your back should not be cold. If this happens, put on more clothes and sit on it to avoid catching cold.

3. Towels:

Prepare a towel in summer and put it next to the meditation seat. Before doing exercises after meditation, wipe your sweat with a towel before doing exercises. Remember, don't wipe your sweat when you meditate. Meditation is training your concentration. You should let the sweat flow naturally and ignore it.

(3) clothing:

Wear long-sleeved clothes and pay attention to solemnity when meditating. Because during meditation, bodhisattvas and dharma protectors who are close to you may come to protect you, and it is more polite to dress neatly or show respect. Pants worn during meditation should be loose, preferably elastic. Too tight will make qi stagnate, so women should not wear tight pants when meditating.

(4) Meditation places

1. Choose a good place to meditate. Good places include (1) Buddhist temple (2) study (3) single bedroom, etc.

2. Don't blow the wind (thief wind) directly on your body when you meditate, or you will catch a cold easily.

Because of the earth's magnetic field, it is best to sleep in the east-west direction, not the north-south direction. But there is no obstacle to meditation. Just face the Buddha statue or face the Buddha statue sideways. In your own room, it is advisable to face the west or the door.

4. It is forbidden to meditate between husband and wife.

Verb (short for verb) It's time for meditation.

(1) When to meditate

Beginners should not meditate immediately after meals, but should meditate more than 1.5~2 hours after meals. After a full meal, blood gas is digested in the stomach, and food is gathered in the stomach. If you meditate at this time, your feet will be dish-shaped, your blood gas will be scattered on your feet, your fingerprints will be knotted, your shoulders will be filled with gas, and your blood gas will be concentrated on your hands. This will cause the stomach and digestive tract to fail to work normally, and the gastrointestinal contents can be emptied in 2 to 3 hours, and then emptied in 3 to 4 hours. Over time, it will hurt the stomach and cause indigestion or stomach trouble, so meditation on an empty stomach is the most hygienic. (Qi emanates from the abdomen, perineum and right kidney), and then the weather (the energy generated by eating food metabolism → the qi of nutrition and health).

But Lao Shen is not limited to this, because Lao Shen has a sense of qi all over his body. Be sure to calm down after a meal, the qi will run by itself, so it is not affected by the stomach after a meal. Old ginseng can help to promote qi circulation by using camp guards the day after tomorrow, and it is easier to get into the state by meditating after meals. The source of gas → the weather comes first.

Beginners choose to get up in the morning (1) and wash their hands, and (2) meditate before going to bed. At around 1 1, they won't worry about how long they have to meditate after eating.

(2) The length of meditation time

Beginners can start from 10 to 15 minutes and gradually extend the meditation time to about one and a half to two hours per incense. Meditate at least twice every morning and evening. If you feel angry, you can meditate for half an hour, which is worth sleeping for two hours. If you are used to meditation, you will become really angry. If you don't meditate for a day, you will be listless and full of blood. Because every time I meditate, the developed qi can open the meridians one by one. If one day you don't meditate, your whole body's meridians will be blocked, and people will feel uncomfortable. When the meditator is tired, he can close his eyes and rest. With meditation and pranayama, ten minutes will have a very good rest effect. 80 minutes. When you sit up, double the disc and then change the single disc. If you sit for 50 minutes with two discs, switch to a single disc, so that you can sit for another 30 minutes, and the total time is ***80 minutes. If the meditation time is too short, you have to get off as soon as you sit down, which is invalid for practice. To reach the realm of spiritual practice, we must lengthen the meditation time and sit for at least two hours. For example, if you practice meditation at the most critical moment, you have to sit for six hours at a time, three times a day and eighteen hours. Only by stepping up your study can you achieve something. Beginners can meditate, and it's best to play in their own seats.

(3) Can I meditate at noon?

Just meditate on the meridians, because practicing Buddhism requires liberation and freedom. If you have knowledge of Buddhism, you will not be bound by the environment, and you will not be hindered when you meditate. Noon refers to the night and noon of 1 1~ 1. During this period, due to the mutual attraction of the earth, the moon and the sun, the magnetic energy and gas in the atmosphere are the most vigorous. If it can be inhaled into the body, it can be converted into internal qi, which is helpful to the body's efforts. Therefore, people who have not been trained in Buddhism generally dare not have too much qi to enter the body, but they must have enough qi to be enlightened. Therefore, when practicing Buddhism and Zen, don't be afraid of not meditating in the meridian, but you must understand the truth of Buddhism.

(4) The commonly used wishful sitting and king kong sit may induce diseases of 130 degrees, and the left and right sides of the body increase, resulting in short legs and long legs, which may lead to different diseases.

(1) People can stand in front of a low wooden table, close their eyes, relax their hands, keep their fingers straight and droop, and bend forward. Observe that the hand touches the desktop first, indicating that the arm of the hand is longer, the contralateral hip bone is higher and the contralateral foot is longer. For example, the right hand touches the desktop earlier, indicating that the angle of the left hip and femur is larger and the left foot is longer. King kong sit should be used at this time, and the right foot should be placed on the floor. Put the long legs below and the short legs above. As time goes on, the angle of hip joint and femur will be corrected, and the spinal bone will become straight. So the left foot is long with a diamond seat and the right foot is long with a wishful seat. When using the seat, the knees must touch the ground. If you can't touch the ground, there is a problem of long feet and short feet, and the height of the hip disc has been formed.

(2) Another way to judge the foot length is that when standing, the long foot is in front and the short foot will bear a large weight in the upright position.

(3) When chewing, the person who chews with the left side has a longer left leg and a longer right foot.

(4) When crossing your legs, the long legs must be placed on the other leg. If your left foot is placed on your right foot, it means that your left foot is longer, otherwise, your right foot is longer.

If meditation is not full of qi, muscles and tendons will be inelastic when the body is out of balance and the body is unbalanced in nutrition. Long-term meditation can cause diseases, so we should know the truth and improve it. Our body color and physiology are controlled by the nervous system, including the digestive system, reproductive system, endocrine system, muscle system and skeletal system. Whether the nervous system is normal or not is related to the spine. If the angle affecting the buttocks and femur increases abnormally during meditation, meditation will be induced by meditation.

Should I meditate with Ruyi or king kong sit? Don't give priority to comfort, choose according to the length of the left and right hips and feet. The height of the left and right hip bones is not horizontal, and the angle between the hip and femur is too large, which will cause the spine to be straight and the qi will not be easily initiated. Generally speaking, people with long left feet should use diamond seats, and people with long right feet should use wishful seats.

(5), how to know what you are suitable for sitting, wishful sitting or king kong sit?

If there is no sense of breath in long-term meditation, and the angle of hip and femur is too large, diseases will occur. When the left foot grows, there will be problems in the lower body, such as indigestion, urinary kidney, reproductive organs, bladder and so on. The problem of right foot length mostly occurs in the upper body, such as cardiovascular, pulmonary, respiratory problems, nasal diseases and so on. Therefore, to restore health, we should reverse habitual actions, adjust and break habits. Some people look so thin that they can't even get up for meditation. That kind of person must have long feet and short feet, and his spine is not straight, so there are many problems, so his spine is very healthy.

Sixth, the correct posture and method of meditation

The ideal sitting posture is "sitting on seven legs". The so-called "seven branches" refers to the seven points required by the body:

1, biped:

Put your left foot on your right leg first, and then put your right foot on your left foot. This is called king kong sit (for men only). Put your right foot on your left leg first, and then put your left foot on your right foot. This is called wishful sitting (for ladies only). According to some traditions, both men and women adopt king kong sit. Walker, please do as your tutor teaches you. Double meditation has a stable center of gravity, which is conducive to physical relaxation and long-term meditation. Moreover, the crossing of the two feet greatly slows down the blood flow, slows down the physiological activities, increases the static pressure of the body cavity, and is conducive to minimizing the metabolic rate and being quiet. Beginners can't do it at the moment, so they can only put one foot on the other (one foot). As for whether your left foot is on the top or your right foot is on the top, please follow the inheritance of your guru. If you don't walk with your feet together, you can sit together

2, the spine is straight:

Every cone of the spine is as natural and straight as abacus beads stacked vertically. Due to the habit caused by natural physiological bending, the waist cone tends to protrude backwards when sitting, so attention should be paid to correcting it.

3. Shoulder strap:

Relax your shoulders, but don't hold your chest out.

2, 3 Specific practice: After sitting, the collar is on the top of your head, straighten the whole spine, slightly hold out your chest, open your shoulders, and then relax from top to bottom, and the upper body will be in a natural state of relaxation. This can be kept without tension or relaxation.

2, 3 items are done, you can achieve the effect of "relaxing the chest and strengthening the abdomen", which is convenient to achieve calm and calm.

4, hand knot set under the navel:

Place the right palm on the left palm (male) or the left palm on the right palm (female). Gently touch your two thumbs and naturally relax and put them on your legs. According to some traditions, both men and women adopt the first one. Walker, please do as your tutor teaches you. )

People who are easy to disperse can use another kind of handprint: the thumb touches the root of the ring finger, gently holds it into a fist, and puts it on the knee, so that the arm is naturally straight and the shoulders are balanced.

5, the head is:

The head is not tilted or skewed, and the chin is slightly adducted (not arched). This is not only beneficial to the integrity of the cervical cone, but also slightly oppresses the carotid artery, slows down physiological activities, reduces metabolism, and is conducive to quietness.

6, eyes slightly closed:

With your eyes half open, it is advisable to see clearly the distance of about three meters in front of your body. Keep your eyes on the still life an elbow in front of you. This still life should be 1 small, 2 monochrome and 3 simple in shape. Like a rosary. If it is easy to disperse, it can be closed, leaving only a ray of light. If you are prone to dizziness, you can open your eyes and look straight ahead.

7, tongue licking the upper jaw:

The first half of the tongue licks the palate lightly (not with the tip of the tongue). The specific trick is: expel the air at the back of the tongue, relax the throat, the back of the tongue will naturally contract, and there is no need to "reach out" hard. Lips lightly closed, oral muscles naturally relaxed, upper and lower teeth do not bite each other, leaving a gap.

Doing meditation according to the seven-sitting method can regulate and maintain internal qi, make life full of vitality and produce internal consciousness. 65438 items +0, 2, 4, 5-omnipotent qi can be introduced; The second item can introduce gas lift; Items 2 and 3 can introduce the same amount of gas; The seventh item can lead to upward qi; The above four kinds of air flow enter the qi of subsistence, and when the five qi are integrated, the walker can experience enlightenment.

Precautions:

(1) If you are full or hungry, don't meditate.

(2) Keep the air circulating when sitting indoors, but don't sit in a windy place.

(3) Keep warm when you meditate outdoors, and don't sit directly on the wetland.

(4) When the climate is cool, pay attention to the warmth of knees, neck and back of the head.

(5) Limb modeling requirements are very strict, but attention should be paid to relaxation and careful internal adjustment to find a state in which the body meets the requirements and is relaxed and comfortable.

(6) Relaxation of consciousness is very important. You can think about "how precious it is to practice rare Buddhism with a rare body" and "I am practicing supreme Buddhism to help all sentient beings" With compassion and joy, a smile emerged from my heart and was visible on my face. Especially relax the muscles of the eyebrows and chin.

(7) Regardless of squatting, squatting or sitting, the buttocks should be padded with two or three inches of cushions, based on the principle that you feel the center of gravity is stable and there is no feeling of leaning forward and leaning back. If you can't do it at first, do it alone. If you can't, sit down.

By training hard in the following ways, the average person can achieve double success in a few months.

A. Sit cross-legged while reading, watching TV and having a rest;

B Practice sitting astride the crane (kneeling on the ground with your hips on your feet). On the basis of sitting across the crane, do the following exercises: keep your hips pressed against your feet, and put your upper body back flat (at first, you can use the quilt as an inclined plane and gradually flatten it) to maintain the time as much as possible.

C. Keep your legs straight together, bend the spine one by one from cervical vertebra, thoracic vertebra to lumbar vertebra, touch the ground with both hands, then grasp the heel tendon with both hands and gradually stick it to the head and face. Repeat many times.

D. lunge forward and relax and sink. Keep your feet still, turn 180 degrees to change direction and then relax and sink. Repeated communication sinks several times, and the pace naturally becomes bigger. To the maximum, pull up the heel, touch the ground with your toes, then try your best to sink, and repeat several times to get power.

E keep your toes in a straight line (if the center of gravity is unstable, you can leave an angle slightly, if it is still unstable, you can support the tree, etc. ), cross the shoulder width, swing your knees outward as far as possible, slowly relax and sink, and practice many times. When the leg strength increases, the number of steps gradually increases.

F. Both feet and ankles protrude outward and exert force along the outside of the sole. At first, we should practice step by step, protect ourselves and avoid ligament strain. When the strength of the ankle joint is enhanced, you can practice walking. Do this exercise often, and the ankle joint is not easy to sprain.

After doing the above exercises for a period of time, the ligaments of the calf, calf, knee and ankle are stretched, and their elasticity is enhanced, and the range of motion of the ankle joint across the knee is increased, naturally forming a double ankle joint.