Because many people are not good at meditation now, they don't meditate. So how to meditate and what is the correct way to meditate?
Meditation environment: requirements
First of all, you should choose an environment conducive to meditation. If you meditate indoors, you should choose an environment with moderate light, good ventilation and moderate temperature.
If you meditate outdoors, choose a quiet place to avoid being disturbed by accidents.
Breathing requirements for meditation
Keep breathing evenly and at a certain depth, breathing thin but not thick, and it is better to hear no breathing sound;
Even frequency without breathing, like a trickle, can not slow down, can not be anxious; Every time you take a deep breath, breathe in the air from your lungs and think that it will enter the air sea of your lower abdomen.
Second, the correct method of double-disc meditation, the training method is as follows:
1, movable leg
Turn left and right: naturally sit cross-legged on the bed. Put your palm down on your knees, first turn your waist left and right for 265,438+0 times, then turn your waist left and right for 265,438+0 times. When you turn your waist, relax your upper body and do circular movements left and right.
2. Highlight Yongquan point: stand upright on the bed with your legs together, palms crossed, placed in front of your lower abdomen, with your forearms abduction and palms outward. The forearm drives the big arm to stretch forward, and the upper body bends forward until the hands touch the toes, release the palms, and pat the Yongquan point of both feet with the palms of both hands, and repeat it for 2/kloc-0 times.
2. Architecture
Extend your legs forward, put your heels on the bed, relax your toes, bend your legs naturally, and make an angle of 160 degrees downward.
Rub your hands again and pat Chengfu point in the middle of your calf 108 times respectively;
Rub your hands again and pat your legs on the six-inch Yinmen point with both hands 108 times;
Rub your hands again and pat the acupoints on the chest behind your knees with your hands 108 times;
Rub your hands again, and click a five-inch bearing point in the leg with both hands. 108 times.
Step 3 lift your legs
The left leg is implanted, the right calf is placed on the left calf, the right palm is placed on the right knee, and the left palm is placed on the right ankle. Press the right calf up and down 108 times;
Then put the right foot board on the groin of the left thigh, and press the right leg as above 108 times.
Extend the left leg forward again, and press the right leg as above 108 times, and make sure that the right leg touches the bedplate when pressing;
Change the foot again, change the right leg for implantation, put the left calf on the right calf, and press the left calf 108 times.
Then put the left foot board on the groin of the right thigh and press the left leg 108 times;
Then stretch your right leg forward and press your left leg 108 times.
Step 4 Rub your legs
The legs naturally open to the left and right, forming a diamond shape, the heels are close together, and the forefoot is separated into a figure of eight. Put your palms on your knees, put your thumb on the inside of your calf, and put the other four fingers on the outside of your calf and push them down to the soles of your feet. Massage the Yongquan point in the center of the foot with the thumb, and massage the footboard with the other four fingers once each, for 108 times.
Step 5 stay up late
After practicing the above preparations, you can try sit-ups. Before sitting up, like leg press mentioned above, leg press pressed his right calf several times. When the right calf can touch the bed board, you can lift your left foot with your right hand and put it on your right thigh to form a "magic sitting". If the right foot is pressed down and lifted on the left thigh, it becomes an "auspicious sitting". For example, when pressing the calf, the calf fails to touch the bed board, and a person can't sit on it. It takes several trainings to succeed.
Three, sit-in matters needing attention:
1, it is not easy to sit still when you are full or hungry.
2. Sit quietly indoors and keep the air circulating, but don't sit against the wind.
3. Sit quietly outdoors and keep warm. Don't sit on the wetland.
4. Keep your knees, neck and back warm when the climate is cool.
5, the body shape has been carefully adjusted to find a state that meets the requirements and is relaxed and comfortable.
6. Relax your mind, clear your mind, smile and relax your muscles.
Fourth, the way to exercise, the first thing is to adjust the body, rest and mentality:
Body adjustment: right foot, arch, instep, full squat or half squat; Put your hand on the palm of your left hand, and vice versa. If your fingers are together, it is called "the instrument is the same", indicating the will of the yogi; Honest, stable and upright, comfortable and peaceful, overcome tension; Correct the head and neck so that the nose and navel are opposite, impartial, neither high nor low; Keep your mouth and eyes straight, close your eyes and lick your tongue and palate. Do not use force.
Pranayama: It does not emphasize following the six wonderful methods of "counting, following, stopping, observing, returning and clearing" of Tiantai Sect of Buddhism, but requires light breathing, seemingly nothing and persistence. To live, there must be no wind, no suffocation and no heavy breathing. If one of these three gas phases is allowed to exist, that is, the breath is not adjusted, the body is relaxed, the breath is smooth, and the gas phase is continuous and unimpeded, then distractions will not arise and the mind will be easily settled.
Adjust the heart: adjust the heart, it will not arise at all, or focus on the nose or navel, so that the heart will not be scattered, dizzy, or mentioned, it will focus on the mind and sort out the distractions. Practice step by step
No.1 has gone through three stages, from primary to advanced, to achieve the effects of preventing diseases, strengthening the body and prolonging life.