As a beginner, I don't deliberately pursue methods, how to be comfortable, how to persist and how to do it, all of which need perseverance, but I am also looking for the method that suits me best. The ancients said that there are 84,000 ways to sit still. In fact, there are many ways to sit still.
In Dr. Yang's book "True Original Medicine", when it comes to meditation methods, the book briefly introduces several introductory methods, and introduces them to you here:
One; Calculate interest
First of all, the first method is "familiarity", that is, counting your breath.
Feel your breath easily, ignore it when inhaling, count from one to ten every time you exhale, then count from one to ten, and so on. When exhaling, pay special attention to the moment when exhalation is about to stop, and focus on it.
If you have any distractions, delusions or even forget where to start calculating the interest, don't mind, just go back and calculate the interest. Don't worry about the sounds and actions of the surrounding environment, and keep returning to the method. In the process of breathing, you should let go of everything, regardless of external interference or physical pain, and keep returning to counting your own breathing and exhalation, and count it one breath at a time.
Second; Watching interest
The second method is "observing breathing", that is, observing your breathing.
Think of your breath as a movie. Look at your breathing easily, see if your breathing is long or short, and observe the difference between each inhalation and exhalation.
Similarly, when exhaling, pay special attention to the moment of exhaling and inhaling. Pay attention to your abdomen and observe your own breathing from the abdomen. I have distractions, thoughts and troubles in my heart, ignore them and go back to the method. There is only one way here, and that is to watch me breathe easily.
This method is the "anapana" mentioned earlier, which is a big method. The ancients once said that as long as you use Anna's method, a person will be thoroughly remoulded and the whole body will undergo great changes.
Three: with interest
The third method is to follow the interest, which can also be called the law of impossibility, the law of corpse or the law of the dead.
In this method, imagine yourself as a corpse, ignore it, and all thoughts and concepts regard it as something that has nothing to do with you. Think about yourself as a corpse. What thoughts, ideas or methods would you pursue? As long as I learn to be a happy corpse, all logic, troubles and distractions have nothing to do with me.
Even the question is, what method is used to easily remind myself that I have left, what method can I talk about, and what method are you pursuing? Just meditate, just sit, don't care about anything, don't care about any methods, just sit easily, just sit! Everything has nothing to do with me. I know. I don't know the difference. I had nothing to do with that. It turns out that everything is empty, and even the idea of letting go is unnecessary and unnecessary. Where can I throw it when everything has nothing to do with me?
If a person practices these meditation methods, he will naturally change from calculating interest to observing interest and then to following interest. When a person stops breathing at the end, he will naturally enter observation. When he observes that in the end, everything has nothing to do with me, and he will naturally become interested. These are the three most practical methods. I am most afraid of not doing it. As long as I keep doing it, the change will be incredible, and all life values will be different.
At the end of each meditation, you can rub your hands slightly against each other to generate a little heat, and then massage your face, eyes, behind your ears, neck, hands, waist and other parts in turn. You can also pat or massage your legs with your hands to help your muscles relax. This can not only help you to re-adapt to the surrounding environment, but also help to adjust your pulse through massage, which is of great help to your health.
Four: holding interest.
The last method is called "keeping interest". Holding your breath is also called "bottle yoga". Different from other meditation methods, holding one's breath is a simple and effective method, which mainly helps the body relax by holding one's breath, and can also be regarded as a method of collecting work. The method is as follows:
1: Take King Kong's kneeling posture (buttocks sitting directly on the calf) or sit in a dish on the mat. If it is inconvenient to kneel or sit in a dish, you can also find a chair to sit with your feet on the ground.
2. Hold the middle finger and ring finger in a circle with your thumb. First, hold your thighs and groin with the back of one hand and try to keep your body straight. Raise your other hand and draw a circle outward, thinking about returning all the blessings to all beings, and then hold your nose with your index finger.
3. Start inhaling and imagine a light ball coming down from the top of the head along the front direction of the spine, going around the perineum and coming up from the back of the spine. After coming out of the head, draw an Arabic numeral 8 lying on the head.
4. Breathe in continuously while visualizing, hold your breath a little when you can't breathe in at the end, and spit it out once when you can't help it, just like the sound of a cork pulling out a bottle. The left and right are the same method, but the left and right noses are different (the right hand lifts the right nose and the left hand lifts the left nose).
This method of holding your breath can also be done at home, in bed, on the carpet, on the sofa, lying down before going to bed or getting up. When lying down, put your hands on your sides, palms up, and try to relax yourself.
Think of yourself as a ball of light. At the same time, think that the light ball will get bigger and bigger with your inhalation, even as big as the universe, and then spit it out at one breath when it is really unbearable.
Beginners should be careful not to exhale when doing it, so that they won't understand what it means to hold their breath, and keep breathing during this process, so as to block the exhalation.
Finally, what I want to share with you here is that from the superficial meaning of "sitting", it is of course sitting, but this is only the beginning or superficial realm. True meditation is actually a full understanding of everything in life, which can help us to calm down all the confusion and anxiety in our hearts and bring about a comprehensive release.