Beginners in meditation must start with a single set (Ruyi Sit, king kong sit). Meditation begins with pain, because the ligaments of the lower limbs of the practitioners are too tight, which affects the effect of meditation. In practice, we should follow the principle of step by step and exercise the joints of lower limbs step by step. Practitioners should stick to this stage of practice. The exercise method is as follows:
(1), press your knees. In meditation, the flexibility of hip joint, also known as tightness, has the greatest influence on meditation. The best way to practice hip tightness is to press your knees. The specific operation is as follows: the practitioner sits cross-legged on the mat, with his feet offset and as far as possible in front of the perineum; Then gently press the knee joint with both hands, and press rhythmically, from light to heavy, until the knee joint is attached to the mat. Then, lean forward, hold your toes with your hands, press your knees with your elbows, and press your whole body forward until your forehead is close to your toes.
(2) bend over (turtle style). After the above exercises, the joints of lower limbs become more flexible. However, there are still some shortcomings in sitting on the board at this time, so we should practice more. The practitioner sits on the mat, with the left heel close to the perineum and the right heel close to the outside of the left calf. Then, he put his hands on his sides, palms backward, leaned forward and made a bow. It presses the pad forward based on the forehead. When doing this, keep your hands at your sides and palms up. (Note that your feet should exchange exercises with each other)
(3) single-disc practice. After the above exercises, the lower limb joints of the practitioners have initially possessed the foundation of single-disc meditation. However, if you want to practice solo meditation, you need to practice solo meditation. When meditating, we should also follow the principle of moving left and right together: when practicing, sit quietly on the floor with your left leg for 30 minutes, and then sit on the floor with your other leg for 30 minutes. We should also follow the principle of gradual progress: first walk for half an hour, then walk for 40 minutes, even an hour, or more. It's best to leave first and then right, or right and then left, because of people's custom.
Second, double disk
(1) transition exercise:
1, after a certain achievement has been achieved in single-set practice, it is necessary to practice in double sets. Double board is the transition of single board. During the transition, the following methods should be adopted: the practitioner sits on the mat, with his left leg down first, his right leg up again, and his right leg on his left thigh. Pay attention to putting your feet on the seat of your knee joint as much as possible. At this time, the knee joint of the right leg may tilt. Practitioners can hold down the right knee joint with their right hand and gradually apply pressure until the right knee joint is attached to the left foot. Might as well practice left and right.
2. After reaching the above standards, practice the transition seat. On the original basis, the foot is gradually moved out of the body, that is, from the original position where the foot is pressed on the knee joint to the ankle joint. Then press the knee joint with your hand to make it stick to your leg. The left and right exercises are the same, but in opposite directions.
After the above exercises, practitioners have initially acquired the ability to meditate. Therefore, when practicing meditation, first of all, we should take a single dish as the main practice method to prolong the time of meditation as much as possible. When sitting quietly, you should pay attention to practicing your left and right legs at the same time, and you should not be biased. Otherwise, it's not good for practicing double sets.
(2) Double-disc exercise:
After the above exercises, the lower limb joints of the practitioners have initially possessed the foundation of double discs. But if you want to practice double meditation, you need to practice double meditation, and you should follow the principle of step by step when practicing. First half an hour, then 40 minutes, even an hour, or more. You should also follow the principle of moving left and right together when sitting.
It is best to turn left and then right in each exercise, or turn right and then left, depending on other people's customs. ? Action description of "starting from cross-legged meditation": use single board or double board, or scattered board. Beginners can raise their hips slightly and keep their heads straight. Baihui point above the head and Yin Hui point below should be kept in a straight line. The back of the neck should be pulled up slightly, and the back of the chest should be pulled out slightly, and the body should remain still.
The tongue reaches the maxilla, the teeth are relaxed, and the anus is slightly raised, connecting the two veins of Ren and Du. Ren pulse is yin pulse, and female ren pulse is unobstructed, so all diseases are not born. Men, on the other hand, focus on protecting the governor's blood. The seal of Tian Dan can promote the circulation of qi and blood in the body. Women's right hand is on the top, left hand is on the bottom, men's left hand is on the top, right hand is on the bottom, thumb and fingertip are opposite, and there should be a little gap in the overlapping part of hands, which can be seen by outsiders, but they can feel it, which is helpful to communicate Yin and Yang. As you breathe, your palms will rise and the air will roll in.