What are the exercise methods of meditation? Each of us can practice meditation. It has no profound and mysterious principle. It is a habit that we can't quit from the beginning, which makes us have a better physical and mental state. Let's share the exercise method of meditation.
What are the exercise methods of meditation? 1 meditation.
More than two thousand years ago, Zen talked about meditation. Meditation refers to meditation or meditation. At the earliest, people carried out spiritual practice teaching for the purpose of health preservation, that is, to achieve the purpose of self-treatment, disease prevention and fitness, intelligence and longevity. According to the theory of the East, keeping in good health needs nourishing qi, and nourishing qi needs quietness. That is to say, in the face of all kinds of pressures in the world and chaos, we still need to be calm and quiet inside. Therefore, regardless of Indian yoga meditation, transcendental meditation (TM), intensive meditation, qigong and China meditation, practice is based on pranayama. Meditation has also risen from the initial health preservation to the cultivation of ideological realm. By observing your own spiritual world, you can further gallop your imagination with dignity in the vast world and reach the unified realm of "harmony between man and nature".
Meditation has become a way of thinking and a philosophy. The western Bible, the eastern Buddhist scriptures and the Tao Te Ching all record stories interpreted in the spirit of "meditation". Later, with the development and progress of society, meditation became more and more materialized: Jews regarded it as a scientific parenting method, and Einstein and Freud achieved lifelong achievements; Creative Americans interpret meditation as a mental training method to improve sports performance. Fast girl Griffith? A joiner; Japanese who are good at application are more active in learning and using. Enterprises, mines, companies and other units have popularized transcendental meditation to relax the mind, relieve work pressure and let employees work better. According to statistics, there are more than 40,000 people practicing meditation in Japan, and most of them are celebrities in the industrial and commercial circles.
Just relax.
In my mind, the Shaolin monks and Zen masters in Zhangwai are all children's hair, Hong Zhongyin, Taoist priests and immortals. Even the laity and Ni Qing are somewhat immortal, which is really enviable. In contrast, people in the world of mortals seem to be insane and worried. People always pay attention to the damage or abnormality of physiological body, but they don't know that physiological diseases are closely related to heart disease. The quality of spirit and emotion directly affects the secretion of hormones and has a great influence on the physical and mental state.
Sit quietly
Chinese medicine says "Qi and heart, Qi and blood". Meditation can not only strengthen the body, but also get rid of subjective delusion and gain peace and happiness. "The heart is blushing, the heart is worried and emaciated, the excitement and the appetite increase ..." These are the effects of mental state on the body, and the heart is enough to dominate the body. In fact, some athletes with strong bones and muscles can't resist once they get sick, and even become disabled; Many Zen masters and practitioners can often exercise their minds to drive away diseases. It shows that the psychological potential is incredible.
silent
Method:
Time: at the beginning of training, it is advisable to be quiet in the morning and evening; After mastering kung fu, you are free and easy, and you can live in a bustling city without being disturbed.
Preparation: the air is unobstructed, and a stool or bed is ready, which is mild.
Sitting posture: single person or double person (sitting) can be used. Put your left hand under your right hand, palm up, and rest on your calf. The head is naturally upright, with eyes closed and lips closed, the tongue is on the palate, the nose is facing the navel, the shoulders are relaxed and drooping, and the back is not against the wall.
Pranayama: Breathing must be thin and far, and deliberately introduced under the umbilicus to avoid shortness or vocalization.
Focus on the heart: sit still and pay attention to the navel. There is only one word "empty" in your mind, which makes your heart and interests interdependent, and gradually you don't realize that you have hands, bodies and me. From then on, you enter the realm of forgetting yourself and interest, which is meditation.
be careful/cautious
Dongpo has a poem: "When you can draw bamboo, you can't see people when you see bamboo." Only in this way can we concentrate on an image, painting can be deified and learning can go further. There is also an ancient saying: "If you have a heart, you can do anything"; He also said: "If you are sincere, the stone will open." . Therefore, the more concentrated the power, the more concentrated it will be, and the deeper it will be until it reaches its peak. As heroes think, so thought Bruce. Dr. Jia Huaxian, the founder of the decompression project at the University of Massachusetts Medical Center in the United States, also proposed this meditation method-be careful.
Theory: "Be careful and concentrate to a certain extent, but you can use anything that dominates your perception." You can pay attention to a person's talking, running or dancing. You can even eat, have sex, shake hands or drive with attention. In fact, your whole life can be the goal of meditation. "
Method:
Focus on everything you do. Such as eating grapes: feel the structure and taste of grapes, and even grow into a whole bunch of grapes. This method is particularly effective in losing weight-chew slowly and taste slowly when eating, and you will eat less as a result. This even introduces the method of "full body roaming"-first close your eyes, focus on your right foot, and then shift your mental focus to other parts of your body.
Western meditation masters warned people that life lies in breathing, and the long and complicated life course is only the continuation of this moment. Being careful with your breathing is the essence of "being careful". The eastern "sit-in" rule teaches us to be calm more implicitly-be humiliated without being surprised, stay or not.
What are the exercise methods of meditation? 2. Meditate yoga in the morning.
First, the basis of relaxation: meditation
If you meditate for ten minutes every day, your distractions, anxiety and uneasiness will disappear, which will make you happy physically and mentally. If you meditate for ten minutes in the morning, you will be in a good mood all day!
Action 1: Sit cross-legged on the floor, but don't fold your legs together. Both legs should be close to the floor. Put your hands on your knees.
Action 2: Put your palms up on your knees, eyes down, and look at the floor one meter away from you. Don't have any distractions in your mind, concentrate and take a deep breath. You can put a candle and some pure music where your eyes are looking, which will help you relax.
Second, breathe through one nose.
Action 1: You can sit cross-legged on the floor or sit up straight in a chair. Raise the thumb, forefinger and middle finger of the right hand.
Action 2: Breathe through the left nose.
Close your eyes gently, put your index finger between your eyebrows, and hold your right nose with your thumb. Inhale through your left nose, then take a deep breath, hold your left nose with your middle finger and hold your breath for 4 seconds.
Action 3: Breathe through your right nose.
Release your thumb from your right nose, take a breath with your right nose, then take a deep breath, then hold your right nose with your thumb and hold your breath for 4 seconds. In this way, the left and right noses breathe alternately for 5 minutes.
Third, expand your chest and take a deep breath.
Action 1: Sit up straight on the floor, don't shrug your shoulders, put your hands naturally on your thighs, sit your hips on your calves, and put your legs and knees together.
Action 2: put your hands on your chest, palms facing each other, palms together, and exhale all the gas in your chest after several natural breaths. You can exhale through your nose or mouth.
Action 3: While inhaling through the nose, straighten your hands upwards, just like holding your ears with your arms, and consciously stretch the muscles of your back upwards.
Action 4: While exhaling, keep your hands and arms straight back, raise your head, stretch your neck back, open your chest, look at the ceiling, keep this action and take ten breaths.
Action 5: While inhaling, restore the upper body to the posture of Action 3, and raise your hands straight above your head. Then, while exhaling, return to the posture of action 1, put your palms up on your thighs and take three breaths. Then repeat the above actions, * * * twice.
Wrong action demonstration
It's no use just straightening your arms. First of all, stand up the pelvis, straighten your waist, and then consciously open your chest greatly. Bending or shrugging is not acceptable.
Fourth, relieve the stiff collapse of the waist, back and shoulders.
Action 1: Sit up straight on the floor, don't shrug your shoulders, put your hands naturally on your thighs, sit your hips on your calves, and put your legs and knees together.
Action 2: Keep your hands and palms close to the floor, put them on both sides of your knees, straighten your waist, lean forward, look at the floor naturally and breathe naturally.
Action 3: While inhaling, slowly lift your back and waist, raise your head, tilt your neck back and look at the ceiling. Be careful not to tilt your hips, but stick to your heels.
Action 4: Take a breath first, then exhale. While the upper body leans forward, keep your hands as straight as possible, keep your palms close to the floor, and feel the stretching of your back, armpits, shoulders and neck. Finally, put your forehead on the floor, keep this position and take ten breaths.
Action 5: While inhaling, slowly straighten your upper body and return to the posture of action 1. After resting for three minutes, repeat the above actions again.
Wrong action demonstration
When the upper body leans forward, a stiff person may not be able to stick his forehead to the floor. Don't force yourself at this time, just don't stick your forehead on the floor. Be careful not to tilt your hips.