It can also be called "conscious breathing meditation", which is a very basic and essential part of learning meditation, the basis for people to enter advanced meditation, and the first step for beginners to enter meditation learning. Breathing consciously every day can relieve mental and physical stress and establish a good physical state.

Practice method 1. Choose a comfortable posture to relax yourself, relax your whole body, make Vishnu handprints with your hands or naturally put them on your knees, relax your facial muscles, eyes, nose, lips and tongue, close your eyes, concentrate on breathing and breathe through your nose. You don't need to deliberately adjust your breathing, you just need to observe your breathing state-the rhythm, speed and depth of breathing or quietly experience the tension and relaxation when breathing. Observe your breathing.

2. Let the breathing state calm naturally. If you like this method of meditation, relax yourself as much as possible. After a few minutes, your breathing will gradually become calm, and you will become more and more calm. Continue to observe your breathing, and continue to experience the rhythm and state of breathing. Inhalation and exhalation will be quieter and smoother than before, and experience the peace between inhalation and exhalation. You can tell yourself with your heart: I am slowly inhaling, and I am slowly exhaling. When inhaling, imagine that you are feeling the energy given to your body by nature; When you exhale, you feel all the tension, and the turbid gas is excreted.

When your attention runs away from your breath, don't worry, just look at this "freedom" quietly, and then slowly bring your consciousness back to your breath. With the increase of practice time and times, with the familiarity and adaptation to this meditation method, you will become more and more comfortable and calm.

4. You can adjust the length of meditation time according to your own state. At first, the time can be shorter, about 5 minutes, and then gradually increase to 10 minutes, 15 minutes or even longer.

Simple phonetic concept

Mantra is a meditation method widely used in yoga system. It is a simple and effective meditation method to guide the purity of the mind. Speech is a special expression of human energy. It is found that yoga pronunciation has a very special power and function, which can relieve people's mental stress, treat mental illness and even help people reach the highest and purest state of consciousness. The pronunciation of yoga is called mantra, which is a phrase or simple sentence composed of Sanskrit syllables. It is spiritual and can make people find infinite strength and energy in this repetitive phrase and sentence. It is not something that modern people can create and arrange at will, nor can it be altered and cancelled at will.

Real yoga sound meditation should have the following characteristics:

1, the real yoga voice meditation was passed down by the yoga master who realized the highest state of self-awareness.

2. These voices have a certain rhythm and represent the spirit and strength of a specific personified god.

It has a special power, a basic voice and superhuman cosmic power. By repeating these sounds, people can enhance their concentration, relieve stress and tension, and let their thoughts slowly enter a pure state.

4. After a period of sincere practice, people will form a specific sound meditation mode in their minds. Voice meditation can make people enter a real meditation state.

Here, we recommend one of the oldest, most commonly used and most effective Niguna voice meditation: OM. This pronunciation is the oldest pronunciation and the basis of all phonetics. Indian yogis explained: This pronunciation is just like the sound of "home" with our mouths closed. People often recite this pronunciation in order to have a sense of belonging.

Practice method

Choose a free and relaxed sitting position, let your body relax slowly and adjust your breathing. Inhale deeply, exhale, recite or pronounce this sound at the same time, let the "O" naturally emanate from the bottom of my heart, and then slowly turn to the "M" sound, so that the sound can extend through the whole body and head, and the body and mind can be completely relaxed. You can do "OM" voice meditation for 5 minutes at first, and then increase it to 10 minutes, 20 minutes or more.

In the initial practice of sound meditation, you should sing or make this sound. With the improvement of concentration and attraction to the sound, you can meditate or sing the sound in your mind. Slowly, these sounds will often appear in your heart, even when you are working, studying and resting, you will definitely feel the magical power of this magical Sanskrit. It is not a religion or mysterious metaphysics, but it can really bring unexpected peace to your heart.

"OM" is a sacred Sanskrit syllable, sometimes written as AUM, which is the oldest Sanskrit sound, meaning "the process of the soul moving towards eternal peace".

Zhuguang creativity

Candlelight meditation before going to bed is a very good meditation method, which helps to relax, regulate sleep, improve sleep quality and treat insomnia. This meditation method can also improve and adjust vision, which is also closely watched by ophthalmologists. In fact, many people are using this candlelight meditation idea to treat various eye diseases.

Practice method

1, choose a comfortable sitting position and put a candle on the stool or small table in front of your body, so that the flame of the candle is at the same height as your eyes or slightly below the line of sight. Let your breath relax naturally, open your eyes, keep your eyes on the center of the candle flame for as long as possible, and try not to blink.

Close your eyes and try to keep this candlelight image in your mind for a long time. Once this image slowly disappears, don't be depressed, don't worry, try to concentrate, find this image again and keep breathing regularly.

3. When the candlelight image fades gradually until it disappears about 2 minutes later, open your eyes again and use the technique just now to gaze at the candlelight again, gradually lengthening the time. Close your eyes and watch the candlelight image for the same time, which can be 5 minutes, 10 minutes, or even longer.

Tip: Don't stop meditating immediately after practicing this method of gaze and visualization for 3 to 5 times. You can continue to close your eyes and experience what you just felt. If the idea of candlelight doesn't bring you discomfort, you can do this meditation exercise every day, and you will feel calmer and more energetic. For people with amblyopia, the first few exercises may make you feel tears or sore eyes, which is normal, but if you feel very uncomfortable and can't concentrate, you can give up and choose other meditation methods.

Remember: you can't force yourself.

Blueprints, dark thoughts

In a sense, this dark idea is a kind of exercise to exert imagination and make people's minds find peace and tranquility in beautiful things. This kind of imagination is a way to guide self-spirit. This is a simple idea that is more widely used. You can give full play to your imagination and organize your own blueprint according to your own needs and imagination. What is important is that it must be a positive and beautiful blueprint that will make you happy physically and mentally. It can help you find yourself in a difficult situation and find a sense of inner balance.

Practice method

1. Choose a comfortable sitting or lying position, close your eyes, relax your spine, relax your face and relax your breathing. You can imagine this picture with a smile and pleasure, and breathe slowly, steadily and regularly.

2. Relax your body from head to toe, and then imagine: you are lying or sitting by a beautiful lake, the breeze gently blows your face and body, your skin breathes this humid air, your body and mind are very relaxed, and you are absorbing the energy brought by nature here.

3. Continue to relax your body and mind and feel the lightness of the beautiful lake. When the wind blows gently, the lake is gently pushed away and gently rippled away; A beautiful bird flew over the lake, naughtily dropped a stone from its mouth, and the lake was moved away again, round and round, and then the lake slowly calmed down, and the calm lake water was crystal clear, imagining that its body and mind were as calm and peaceful as this lake.

Imagine that the warm sunshine shines on the lake, everything becomes warm, and your body becomes warm, so that your body and mind can feel this warmth and peace.

5. Slowly turn your attention to breathing and take a deep breath calmly. Every time you inhale, imagine that you are absorbing sunlight, warmth and the energy of nature; Every time you exhale, imagine that your body is getting heavier and heavier, all the tension and fatigue will disappear, and the whole body and mind will be as peaceful and peaceful as the surrounding environment.

6. Keep this state for 5 to 10 minutes or more.

When you are under all kinds of tension and pressure, you can also choose to lie on your back or sit comfortably and imagine your state after solving all kinds of problems or when you succeed.

Imagination is a successful psychological adjustment method for modern people. Many successful people have rich imagination, which plays a key role in their career and is also a sign of positive optimism and self-confidence. So, try this dark idea, and you will definitely feel different.