Rub your palms before each meditation to make yourself feel feverish, then gently rub your face with your palms, comb your hair with your fingers from front to back, then put your hands on top of each other, palms inward, hands outward, and put them 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 thick. 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. How to solve problems in meditation is something that every yogi should learn to deal with. Novice sedentary people are often nervous and stiff because they are not used to it, so they can't quickly enter a static state. You can drag out the sound by saying the word "loose" three times. At the same time, you should also imply that you are relaxed from head to toe, smiling and not cold or dull. 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. No matter how long this phenomenon lasts, it should be regarded as a good phenomenon to sit for health. With the strengthening of meditation concentration, the duration of this phenomenon will be gradually extended, from a few minutes, dozens of minutes, or even hours. 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 this time, the length, weight, cold and hot, and whether there is any income are clear in my mind. "It is obvious to all" gradually changes from coarse to fine, even with breathing, until it tends to be nothing, so delicate that I can't even feel breathing, that is, it turns to what Taoism calls "fetal interest" and enters a state of physical and mental peace, that is, it really enters a fixed state. At the beginning of meditation, different parts of the body usually have different degrees of cold, heat, acid, numbness, bloating, itching and pain, especially the legs and back. As a result, some people are worried and think that there is something wrong with their health. In fact, this is normal and should be regarded as a good phenomenon. First of all, the legs are not used to sitting on the sole of the foot, and the back is not used to being vertical, so the numbness will be more obvious, and it will gradually adapt with the increase of meditation times and the passage of time. At the same time, the meridians of the human body are all over the body, and where there is a latent disease, the meridians will stagnate. When people sit still, qi starts and runs along the meridians. When they encounter stagnation, they will be impacted, and people will have various feelings. As the saying goes, "the general principle does not hurt, but the pain is just too much", and these feelings will disappear until the gas is smooth. This is also a process of self-treatment of pain. As long as practitioners understand the truth and persevere, they will soon achieve the initial fitness effect. Beginners who practice meditation often feel sleepy in the process of practicing meditation, and usually adopt the following methods to deal with this phenomenon: or do moderate exercise; Or miss the nose, so that the heart inadvertently scattered in a thought; Or imagine that there is a red light spot on the navel rushing from bottom to top and spreading to the top of the head; Or shout "bah" with all your strength; Or hold two nostrils, hold your breath, and finally spray it out of your nostrils. The above methods can be chosen by sedentary people according to their own situation. The first time you learn to sit still, you should prevent the so-called "heaven" from misleading. Since the late Qing Dynasty, due to the popularity of Tai Ji Chuan, various martial arts novels and related film and television dramas, the so-called "Qi Shen Dan Tian" Tai Ji Chuan practice principle is almost a household name. Some beginners mistakenly transmit their breath to the abdomen when they can't sit still, hoping to "sink their breath into the abdomen" or "stay in the abdomen". This is actually a big misunderstanding. Breathing and breathing are two different things. 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.

Satisfied, please adopt.