Correct posture and method of meditation

The ideal sitting posture is "sitting on seven legs". The so-called "seven branches" refers to the seven points required by the body:

1, bipedal: first put your left foot on your right leg, and then put your right foot on your left foot. This is called king kong sit (for men). Put your right foot on your left leg first, and then put your left foot on your right foot. This is called wishful sitting (for ladies only). According to some traditions, both men and women adopt king kong sit. Walker, please do as your tutor teaches you. Double squats have a stable center of gravity, which is conducive to the relaxation of the body and long-term * * *. Moreover, the crossing of the two feet greatly slows down the blood flow, slows down the physiological activities, increases the static pressure of the body cavity, and is conducive to minimizing the metabolic rate and being quiet. Beginners can't do it at the moment, so they can only put one foot on the other (one foot). As for whether your left foot is on the top or your right foot is on the top, please follow the inheritance of your guru. If you don't walk with your feet together, you can sit together

2, the spine is straight: every cone of the spine is vertically stacked like an abacus bead, naturally upright. Due to the habit caused by natural physiological bending, the waist cone tends to protrude backwards when sitting, so attention should be paid to correcting it.

3, shoulder tension: two shoulders should be relaxed but not chest. 2, 3 Specific practice: After sitting, the collar is on the top of your head, straighten the whole spine, slightly hold out your chest, open your shoulders, and then relax from top to bottom, and the upper body will be in a natural state of relaxation. This can be kept without tension or relaxation. 2, 3 items are done, you can achieve the effect of "relaxing the chest and strengthening the abdomen", which is convenient to achieve calm and calm.

4, the hand knot is fixed under the umbilicus: the right palm is placed on the left palm (male), or the left palm is placed on the right palm (female), and the two thumbs touch gently and naturally relax on the leg. According to some traditions, both men and women adopt the first one. Walker, please do as your tutor teaches you. )

People who are easy to disperse can use another kind of handprint: the thumb touches the root of the ring finger, gently holds it into a fist, and puts it on the knee, so that the arm is naturally straight and the shoulders are balanced.

5, the center of the head: the head is not tilted, not skewed, and the chin is slightly adducted (not arched). This is not only beneficial to the integrity of the cervical cone, but also slightly oppresses the carotid artery, slows down physiological activities, reduces metabolism, and is conducive to quietness.

6, eyes slightly closed: eyes half closed, it is appropriate to see the distance of about three meters in front of the body. Keep your eyes on the still life an elbow in front of you. This still life should be 1 small, 2 monochrome and 3 simple in shape. Like a rosary. If it is easy to disperse, it can be closed, leaving only a trace of light. If you are prone to dizziness, you can open your eyes and look straight ahead.

7. Tongue licking the upper palate: the first half of the tongue gently licks the upper palate (not with the tip of the tongue). The specific trick is: expel the air at the back of the tongue, relax the throat, the back of the tongue will naturally contract, and there is no need to "reach out" hard. Lips lightly closed, oral muscles naturally relaxed, upper and lower teeth do not bite each other, leaving a gap.

Doing meditation according to the seven-sitting method can regulate and maintain internal qi, make life full of vitality and produce internal consciousness. 65438 items +0, 2, 4, 5-omnipotent qi can be introduced; The second item can introduce gas lift; Items 2 and 3 can introduce the same amount of gas; The seventh item can lead to upward qi; The above four kinds of air flow enter the qi of subsistence, and when the five qi are integrated, the walker can experience enlightenment.

Precautions:

(1) If you are full or hungry, don't meditate.

(2) Keep the air circulating indoors, but don't sit at the draught.

(3) Keep warm when you meditate outdoors, and don't sit directly on the wetland.

(4) When the climate is cool, pay attention to the warmth of knees, neck and back of the head.

(5) Limb modeling requirements are very strict, but attention should be paid to relaxation and careful internal adjustment to find a state in which the body meets the requirements and is relaxed and comfortable.

(6) Relaxation of consciousness is very important. You can think about "how precious it is to practice rare Buddhism with a rare body" and "I am practicing supreme Buddhism to help all sentient beings" With compassion and joy, a smile emerged from my heart and was visible on my face. Especially relax the muscles of the eyebrows and chin.

(7) Regardless of squatting, squatting or sitting, the buttocks should be padded with two or three inches of cushions, based on the principle that you feel the center of gravity is stable and there is no feeling of leaning forward and leaning back. If you can't do it at first, do it alone. If you can't, sit down.

By training hard in the following ways, the average person can achieve double success in a few months.

A. Sit cross-legged while reading, watching TV and having a rest;

B Practice sitting astride the crane (kneeling on the ground with your hips on your feet). On the basis of sitting across the crane, do the following exercises: keep your hips pressed against your feet, and put your upper body back flat (at first, you can use the quilt as an inclined plane and gradually flatten it) to maintain the time as much as possible.

C. Keep your legs straight together, bend the spine one by one from cervical vertebra, thoracic vertebra to lumbar vertebra, touch the ground with both hands, then grasp the heel tendon with both hands and gradually stick it to the head and face. Repeat many times.

D. lunge forward and relax and sink. Keep your feet still, turn 180 degrees to change direction and then relax and sink. Repeated communication sinks several times, and the pace naturally becomes bigger. To the maximum, pull up the heel, touch the ground with your toes, then try your best to sink, and repeat several times to get power.

E keep your toes in a straight line (if the center of gravity is unstable, you can leave an angle slightly, if it is still unstable, you can support the tree, etc. ), cross the shoulder width, swing your knees outward as far as possible, slowly relax and sink, and practice many times. When the leg strength increases, the number of steps gradually increases.

F. Both feet and ankles protrude outward and exert force along the outside of the sole. At first, we should practice step by step, protect ourselves and avoid ligament strain. When the strength of the ankle joint is enhanced, you can practice walking. Do this exercise often, and the ankle joint is not easy to sprain.

After doing the above exercises for a period of time, the ligaments of the calf, calf, knee and ankle are stretched, and their elasticity is enhanced, and the range of motion of the ankle joint across the knee is expanded, naturally forming a double ankle joint.

Meditation methods and pictures

Meditation method:

First, spiritual practice.

Second, remember not to follow.

Third, witness inaction.

Fourth, eliminate micro-streamer.

Meditation posture:

1, stumbling on both feet

2, the spine is straight

3. Shoulder strain

4. The hand knot is fixed under the navel.

5. The head is right

6. Eyes are slightly closed

7, the tongue licking the palate

Meditation posture

An ancient fitness method in China.

Sit cross-legged with your eyes closed, adjust your breathing, put your hands in a certain position and think nothing. Meditation is also called "sitting on a plate" and "sitting * * *".

A basic practice method in Taoism. In Buddhism, it is called "meditation" or "meditation", which is a compulsory course of Zen.

Sit in natural disk, double disk and single disk. Meditation can not only improve health and prolong life, but also increase wisdom.

You don't have to learn Buddhism to meditate, but ordinary people can do it. It is also beneficial to dredge the meridians and blood circulation of the legs.

The practice method of Wushu is to close your eyes and sit still, crossing your feet. This is also a method of practicing Buddhism and Taoism.

There are three basic contents of meditation: not being tempted, calculating interests and breaking the barrier between life and death. These are also the three basic conditions for learning authentic martial arts, otherwise no matter how good martial arts are, they can only be regarded as wild fox Zen.

A person's whole body is dominated by his heart. Your heart is like a king, and your hands and feet are ministers.

You have an obvious sense of arbitrariness, and your subjects can effectively command your wishes. This is what Confucianism means when Tianjun is calm and obedient.

Some people practice martial arts, and everything is unusually calm at ordinary times. Once you are in a hurry, you feel angry and anxious. Although martial arts are deep, it is difficult to do it overnight. This is the stage of heart-warming and qi-dispersing.

If you can live and die unmoved, martial arts will be deified. Calculating interest is the practice method of Taoism, and so is Buddhism.

Beginners of martial arts should first calm down the pulse, reach the sea of qi, give up all other thoughts, listen to the breathing coming and going, and recite the number from one to five to ten, but don't count too much to avoid confusion. What goes further than calculating interest is listening to interest.

When the palm comes out, it seems that there is breath coming from the shoulders and armpits, and it goes straight to the fingertips of the five fingers on the palm edge. Listening quietly, there seems to be expansion between the arms and fingers. If you practice counting and listening to the breath to a certain extent, you will jump anyway, and the breath will not be said, but it will be very light.

The key to life and death is the key to all beings. Martial arts classics are absolutely linked to defeating the enemy, which is essentially called "the art of killing."

Therefore, we must first break the concept of life and death. If we can find the difference between life and death early, we will be fearless when facing the enemy. Even if the enemy is stronger than ourselves, we can wait for it and use it, such as victory. The Buddhist meditation method is to hold the mantra with a diamond when sitting on the throne, that is, the lips are slightly moved and silent.

Because chanting curses loudly hurts qi, meditation hurts blood. First of all, we should pay attention to our health, so we should protect our health in meditation and practice.

However, when the seeds roll, you are fidgety, unable to sit still, or when you are asleep and dreaming, you must read a spell loudly to get rid of those confused delusions and sandmen before you can settle down. When this is not the case, I still use the method of holding the spell by King Kong.

The spell holding speed is from 10 to 12 times per minute. When reading, you should listen to your own mind, that is, you should read word by word from your heart, not inadvertently. You should listen to the mantra from your heart with your ears and hear it clearly, so as to keep your mind still and gradually settle down.

Our six-eyes, ears, nose, tongue, body and mind-are used to moving around like monkeys. It's hard for you to calm it down, but you can't be enlightened calmly, not without moving it. Therefore, when Bodhisattva teaches us to recite Buddha, we should "take all six, read one after another".

That is, when chanting Buddha, we should sincerely grasp the body, heart, nose and tongue in the holy name of "Amitabha" and tell it not to move, so as to settle down. Of these six roots, meaning and ear are hard to get.

Close your eyes and don't look at things to capture the root of your eyes; With a spell in your mouth, you can grasp the root of your tongue (tongue); The nose can catch the root of the nose, but can't smell the smell; The body can grasp the roots without touching the outside world. But people's ears are the most sensitive, and they can hear sounds far away, even across a mountain. The noise outside will upset you.

As for the meaning root, it is more difficult to capture. If you don't touch it, your thoughts will jump out of your heart involuntarily. Why? This is a habit with many troubles. It is used to moving, but it won't work without moving.

This is called "Zuo Yi" in Buddhist scriptures. It is also the five places that Fa Xiangzong said, meaning, touch, acceptance, thinking and thinking are the first. It exists in the eight senses, always ready to move, constantly flowing like running water, so it is called "flow birth and death", which is very subtle, but we usually can't see it.

Some people say, "We have no idea to meditate without practicing dharma, but we have an idea to practice dharma meditation. Is it illegal? Do you have an idea? " number

This is because you are usually confused and can't see your thoughts moving. When your heart calms down a little, you will see your mind moving. What should I do? How can I stop my fantasy? The only way is to absorb the Italian roots with the ear roots.

You need to speak your mind, listen and see clearly, so that you can practice it. Therefore, the essence of meditation is to "listen with your heart, listen with your heart", firmly grasp your delusion and calm down.

Otherwise, you can't sit here and recite the mantra or Buddha's name in your mouth and think in your head. Be sure to listen, be sure to listen, and be dead set on meditation.

However, the most important thing is to be empty. Practice is jumping out of the three realms, not the five elements, so everything must be put down before it can enter the Tao.

Getting married has one more obstacle than becoming a monk. There are many troubles when you have a home. Before the donkey left, the horse came again. There are many things. Therefore, we should always be vigilant and see through that these things are fake and can't be obtained. If we don't love them in our hearts, we can't stand being rude.

Then I thought hard, holding a spell, but I couldn't help but attack. This is a series of habits full of hardships. I'm used to it. I can't stop at once, but don't be afraid. This idea jumps out, you can see it, ignore it and let it be natural.

If you can't see the idea coming, then you run with it, so you can't settle down. When meditating, the most important thing is to let go of everything, be clear-headed, look at any idea, ignore it, dislike it, and suppress it.

Hate itself is a delusion. It's no good holding back. Stress can't kill you. For example, if you move a stone to press the grass, the grass will grow again after the stone is removed. This is not good.

Even if it is crushed to death, it will become civil stone and cannot be used. Therefore, we should use lively transformation method, not suppression method.

When an idea comes, just ignore it, break the spell, and delusion will naturally change. When you practice meditation so diligently, you can't get rid of the mantra without being distracted.

What is the reason? Because our cursed hearts are still false, yes.

What is the easiest posture for beginners to master in meditation?

Introduction to meditation Generally speaking, meditation pays little attention to sitting posture.

Many Zen masters and teachers only teach you to stand up straight. Others just need to be comfortable and meditate for a long time. No special requirements! In particular, the inheritance of teacher S.N. Goenka's Vipassana doesn't talk about how to sit at all, as long as you find the posture that suits you best. First of all, you should learn how to meditate and set an appropriate meditation posture. You need to keep the following two important principles in mind: 1. Posture must make you relax and feel comfortable.

This posture must keep you alert and awake. These two principles are very important.

If you feel uncomfortable, you can't practice meditation because you are uncomfortable. If you can't relax, you won't experience the pleasure of meditation. Equally important, you can't abandon the potential emotional conflicts that lead to physical stress.

After reading this, you may say, isn't it better to practice Zen while lying down? This is not a good idea! If you really lie down and practice meditation, your consciousness will become blurred and even fall asleep. If you have taken a yoga class, there is a Shavasana movement in the closing ceremony, and everyone lies on the floor to relax. You should notice that about one third of people snore within five minutes.

So, forget to lie down and meditate. The best combination of relaxation and feeling is sitting posture.

You don't have to sit on a plate, or even on the floor. Sitting up straight helps to open the chest and breathe freely, and at the same time helps to enter and maintain a relaxed and focused alert state.

We will introduce three effective postures: sitting in a chair; Sit on a seat cushion or stool; Sit down. The choice of posture depends on which posture you feel more comfortable.

Please remember: you may think that the double sitting posture is the coolest, but if you don't have the flexibility you need, it's simply suffering! Don't embarrass yourself, choose the posture that suits you. Second, the correct sitting posture elements There are many different sitting postures in meditation, including sitting in a chair, sitting on a mat, and sitting on a bench. There are all kinds of sitting postures, from simple distributed sitting posture to full squatting sitting posture.

What I want to emphasize is that you need to find a sitting position that suits you and obey your body. An uncomfortable sitting posture will distract you from practicing meditation and make your body unable to tell where the problem is (although you need to learn to tell-maybe you have been able to tell what is awkward stretching and what is hurt pain.

We will elaborate on this problem later). We will discuss the common bad sitting posture in the later part. However, in order to ensure your comfort and consciousness when posing, you need to keep in mind the following contents: (photo 1) 1. Your body should be straight, your spine should not be bent, and your sitting posture should be natural and stable.

2. Relax your back. 3. Relax your shoulders, slightly open your chest, and breathe naturally and smoothly.

4. Support with both hands, put them on the mat or legs, and relax your arms. 5. The head is straight, the front jaw is miniature, and the back of the neck should be relaxed.

6. Relax your face and put your tongue on the palate. (Not necessarily) Third, let's look at the most common sitting postures, and then look at the common problems in sitting postures and how to correct them.

Shoulder posture Figure 2 In order to create a good state of consciousness, you need to keep your chest out and make your chest full of width. You can fill your lungs with several deep breaths to achieve this broad feeling.

When inhaling, there will be a feeling of rising on the front of the body (see the arrow in the figure). Pay attention to the opening of the chest, relax the shoulders and let them droop and move backwards (as shown by the arrow behind the meditator).

If you find it difficult to stretch your shoulders during meditation, you can put your hands higher. In meditation, when you exhale and inhale, you may feel the ups and downs of your shoulders.

If the feeling of falling shoulders is consistent with the adjustment of exhalation, shoulders will be further relaxed. Head posture Figure 3 Head posture is very important.

The head should be balanced and seem to float on the spine completely easily. As you can imagine, the corolla on your head is being pulled up by a connecting balloon, your chin is slightly retracted, and your back neck is long and relaxed.

Therefore, with the recovery of the mandible, you should feel the muscles in the back of the neck relax and lengthen. If your jaw shrinks too tightly, your head will tilt outward, which will make you feel bored and sleepy, or fall into a repetitive, usually negative emotional circle.

If your head leans back too much, your chin will protrude outward, and you will find yourself more likely to fall into meditation and become extremely "anxious". Only when the chin is properly restored can we stay awake and not get caught up in thoughts and emotions.

Picture 1 Picture 2 Picture 3 Picture 4 Picture 5 Picture 6 Picture 7 Third, Wrong posture 1, Bow-back sitting posture Picture 4 Bow-back meditation posture makes people unable to keep alert and experience feelings, and also makes the nape of the neck and shoulders feel oppressive (as can be seen from this picture, the nape of the neck becomes short and compressed instead of long and open as it should be). There are three reasons for hunchback sitting posture: 1). Sitting too low 2). The seat angle is not enough 3). Habitual bending The meditator in Figure 4 sits too low.

Sitting too low will cause the pelvis to lean forward. In order to keep balance, the upper back must bend forward. This will lead to chest closure and reduce the ability to breathe freely.

If you meditate in this posture, you may feel bored or even doze off because of the pressure on your chest. The height of the chair is appropriate, but the chair is flat, or the angle is not enough, so there will be a bending posture.

Sometimes hunchback sitting is purely a habit. After discussing the sitting posture that leans forward too much, we will further analyze how to solve the hunchback sitting posture.

Keeping an upright posture with your mind is the most common solution. The result will be an ideal posture.

If you bend down and force yourself to sit up straight, your sitting posture will look good from the outside, but before long, the tight muscles will start to ache from the inside. 2. Too leaning forward. Picture 5 Reasons for sitting too leaning forward: 1). Sitting too high 2). The inclination of the chair is too great. Habitual leaning forward The meditator in Figure 5 sits too high (pay attention to the exaggerated height of the seat).

This sitting posture will make the meditator's pelvis lean forward. In order to prevent a frontal fall, the meditator must lean backwards, and the meditator's lower back is excessively depressed.

Under normal circumstances, there should be a slight depression in the waist (medically called lordosis curve), but excessive depression will cause pain in the lower back of meditation practitioners. It also happens when the angle of the chair is too steep (the center of gravity moves forward and the meditator must lean back, causing excessive depression).

The correct method of meditation

* * * Method * * * The best time is before dawn, followed by the dead of night. First, it does not hinder the labor production during the day, and second, beginners are restless and easily disturbed by external noise.

Therefore, it is more appropriate to be silent in the morning and evening, otherwise you can sit once and wake up and fall asleep. After you master kung fu, you will have great control over your will. Although I am in a lively theater, I can sit still and not be disturbed by the outside world. The posture of * * * is that the right foot is placed under the left leg and the left foot is placed above the right leg. This is called a single dish. If it is a double disc, put your right foot on your left leg from bottom to top. * * * Any dish is acceptable. ) Put your left hand on your right hand and your palm on your calf. Shake your body back and forth several times and spit out a few mouthfuls of polluted air. Air is inhaled through the nose and the head is covered.

Close your eyes, close your lips, put your tongue on the palate, put your nose on your navel, relax your drooping shoulders, and don't put your back against the wall or other things to avoid obstructing blood circulation. Hips should be padded one or two inches with pillows and the like, without pressing the kidney sac, and the buckles of belts and garters should be loose, so as to be wide and comfortable without falling off.

When the weather is cold, cover your knees with blankets and other things to keep out the wind. The revised method can be implemented in three steps: the first step is to calculate interest.

The breath in the nose is called breath, and the kung fu of * * * is pranayama. Breathing must be long, thin and far-reaching, with the intention of leading to the navel, and it is continuous. Don't use force or make a sound. After the interest rate adjustment is stable, you can start to calculate the interest rate.

"The View of Law" said: "At the beginning of Buddhism, that is, the concept of calculating interests was based on the greed of people in the world, and we should not forget our bodies and guard our hearts. Therefore, Buddhism is the beginning of Buddhism and teaches them to practice the concept of calculating interest. " "On the Road to Liberation" said: "Counting interest is a sigh of the Buddha.

"What it does is to count your breath when you sit for the first time, and count it one breath at a time, starting with" breath "or" breath ",counting from one to ten, and then counting from the beginning. Second, it is under the heart and navel.

After breathing for quite a while, my mind became quieter and quieter. At this time, you can give up breathing and focus on the lower abdomen. Although your eyes are closed, you must look inside your abdomen. The wise master of the Paramita Method of Buddhism and Zen said, "If the heart is under the navel, the navel is the sea of qi, and the heart is in the navel, it can eliminate many diseases.

"The reason is that paying attention to the deep and long breathing under the umbilicus not only has the effect of strengthening the lungs, but also has the effect of calming the nerves. The wise master also said: "with peace of mind (that is, the heart is tied under the navel), the gas is slightly natural, and the gas is not born, and its heart is easy to settle." "This is a heart-to-heart relationship, and its meaning is to listen to the difference of interest, not to smell it. As long as you can hear it, your interest is rough and floating. When you listen patiently and quietly to the vital interests, it will become quieter and quieter.

Third, concentrate. * * * Pay attention to the navel, so that the heart depends on each other. If you don't forget your heart and your interests, you can't settle down.

Heart and interest are interdependent, and after a period of time, the heart will unite. The wise master said, "but if you concentrate on your mind and stop thinking, that is, you will stop."

"The three-stage modification mentioned above is not arranged in mechanical order, if * * * is proficient in kung fu. You can tie the umbilical cord as soon as you sit down, and you can cancel the interest calculation stage.

When you sit down and get up, you should first let the gas out of your pores and let it out several times. If you don't do this kind of endoscopy, you will feel restless next time you sit down, which can't be ignored. After the gas is released, you can shake your body and bend your arms, then rub your palms with your hands folded, rub your eyes, then put down your feet and stand up slowly.

Extended data:

Meditation at six o'clock: 1. What's the use of letting go of everything in the world? Everything in this world is a combination of karma, without substance, just like passing clouds, empty and illusory, impossible to get and impossible to take away. Even your own body is fake, you can't keep it, you can't get it, and you can imagine what is outside.

2. Listen to your heart. This is the secret of cultivating your mind, which is very important for meditation and enlightenment, so I remind you again and again to follow it to the letter. People are used to illusions. If they don't concentrate on the spell, if they can't stop thinking, how can they be calm and enlightened Therefore, you must listen to your heart, read a heartfelt sentence, and listen to your ears clearly, so that you can stabilize your heart and gradually settle down.

When you think of an instant idea, you should be able to see it. Run with it if you can't see it. If you run with it, you will be confused and unable to settle down. Therefore, when you read it, you should be aware of it. You can neither drift with it nor suppress it. Just ignore it, mention mindfulness, hold the mantra wholeheartedly, think naturally and settle down safely.

4. Be seated on time. Be seated on time every day. It's easy to settle down when you get into the habit. Meditation is best in the morning and better in the early morning. Don't settle down while sitting. Sit down peacefully with a normal heart. There is no hurry or delay in holding the spell. No meditation, no enlightenment, no magical power.

Asking for meditation, enlightenment, magical powers, etc. are all illusions. Coupled with this heart, it is an obstacle since enlightenment, which not only hinders enlightenment, but also hinders meditation. 5. The meditation of the seat next door extends to daily use, and walking, living, sitting and lying are all cold for personal use; Look carefully, there is nothing to live in, neither let the realm run, nor wander with delusions.

6. A broad-minded monk should be generous and tolerant of everything. Even if others treat me badly, I will treat him better. There is no concept of love and evil, joy and disgust. Do all good things with fate, always feel at ease everywhere, without the heart of suffering and loss, without the idea of discrediting success or failure.

This is the greatest incarnation. Remember these six points, practice according to them, decide to open a book, and personally prove the nature of Buddha.