(1), the sitting time is very deep. Walk, live, sit and lie quietly, but set a time when you learn for the first time. Sit-in time, morning, noon and evening, can be; But people who have jobs should sit once after getting up in the morning and once before going to bed at night. If you can only sit once a day, you'd better sit still in the morning. Of course, the longer each time, the better, but there is no need to ask for a long time. When you do it step by step according to your own situation, if you can gradually extend it from 30 minutes to 40 minutes or even an hour every day, the effect will be great. In short, you can sit in the morning and sit at night. To get up early, you should touch your upper and lower abdomen in bed, adjust your breathing according to the above-mentioned breathing practice, then urinate, rinse your mouth, and then sit still. But if you can't defecate in the morning, you can follow everyone's habits. (2) To match the diet, we have this body, and the nourishment of the diet is indispensable. Diet enters the stomach, becomes chyle after digestion, becomes milky white after entering the small intestine, and becomes blood to nourish the whole body after being absorbed by blood vessels, which shows the great relationship between diet and life. But if you eat too much, you can't digest it in your stomach as much as possible. What you can't digest will be excreted instead, which will increase the work of your stomach. As a result, you will be short of breath and fidgety when sitting. Eating too little will lead to malnutrition and weakness, and it is not suitable for sedentary. Therefore, the diet must be evenly matched. We are generally used to eating more, so when eating, if we feel a little full, we should stop. It is reasonable for the ancients to advocate "eating less often". In addition, the food should not be too thick, and it is best to be vegetarian. It is most appropriate to sit quietly on an empty stomach in the morning, and you can sit down about an hour after dinner. (3) To coordinate sleep, you must rest and recover your strength after hard work during the day. Sleep is the longest rest. It is advisable to sleep for eight hours. Too much sleep can easily make you dizzy, which is extremely unfavorable for sitting still. If it is too little, then the physical strength will not be restored and the mind will be empty, which is also inappropriate. So sleep should be timed and controlled, so that the air can be fresh. Generally speaking, it is advisable to sit at 9: 00 to 10: 00 every night, fall asleep after 10: 00 and sit again after 6: 00. If you can often abstain from sleeping alone, it will be more helpful to meditation, because lust is not only easy to make your body tired, but also easy to cause mental confusion, and it is also the root of life and death. Anyone who is used to practicing wisdom must pay attention to abstinence. People who meditate more and more can sit up after waking up in the middle of the night. It is of course best to stop sleeping after sitting. If they feel inadequate, they may also take a nap. If the duration of sitting is deepened and the sitting time is prolonged, then the sleeping time can be gradually reduced, so there are also people who sit without sleeping all the year round, but this is not a forced toddler. It is the most reasonable to reconcile sleep and make it too little. (4) Perseverance When a novice sits still, he often feels depressed. They must make up their minds and persevere, which is considered indispensable for dressing and eating. No matter how difficult it is, we must overcome it and not retreat; No matter how busy you are, you should continue to do it, and you can't catch cold at once. Only in this way can you get the great effect of meditation. (5) if you don't want to be quick-acting, you can't be quick-acting. We should master the principle of "nature" in everything. For example, meditation could have eliminated diseases and improved health, but this idea of eliminating diseases and improving health should also be abandoned during meditation, and everything should go with the flow, so don't rush for success; Because meditation must accumulate over time to achieve the effect of physical and mental changes, just like the nutrition of food, once overeating, it will hurt the stomach, persist in mind and hinder qi and blood. So be sure to travel long distances, be patient and slowly, and arrive one day. (6) Don't pay attention to meditation, drop everything and concentrate on study. Although distractions are flying all over the sky, just ignore it and don't give it up. When you don't do my pranayama or self-adjustment, your distractions will spin away, spin away, spin away, and you will gradually calm down for a long time. When you sit still, you can't see foreign objects for two days, but when external sounds stimulate your ears, you will have delusions in your heart, which is the most difficult thing to deal with. At this time, we should listen back, don't ask, don't listen, as long as we study hard and practice for a long time, and cultivate the spirit of "Taishan collapses in front, and the color remains the same". (7) Those who want to change their habits and learn to sit still should always obey the rules and change their habits. When greedy? _ When anxiety, stupidity, arrogance, dullness and other troubles appear, we should fight against them and gradually overcome them. Only in this way can we make continuous progress in meditation. As for always relying on good knowledge, having the three cardinal principles and five precepts of Buddhism, correcting learning attitude, establishing a correct view of knowledge, and further cleaning up the desire are the necessary conditions for correcting meditation and developing true wisdom. (8) Possible phenomena: If you sit still for a long time, you will often feel trembling and fever on your body, and your brain will often experience lightning-like vibration: mentally, you may sometimes have various fantasies. Some phenomena, depending on everyone's physique and mood, are natural and cannot be forced, let alone suppressed. Some people sit still for many years, but they gain physical and mental benefits. These phenomena do not happen. At the same time, there is nothing mysterious about these phenomena, just because of the physiological and psychological changes and reactions after the static pole is determined. People who learn to sit should know that body and mind are empty, and all realms in meditation are illusory, so there is no reality. When they don't give up, they should be silent and don't be persistent, otherwise they will go astray and hinder the positive practice.