Law cultivates sentiment.
Sitting in a comfortable position, hands naturally hang down at the hem (Figure 1). First, touch Zhen Ji with your right hand. This section will be closed in the exercise.
It is normal that the smoother the air enters and exits one nostril, the more dominant this nostril is than the other nostril.
A healthy person should alternate left and right holes, with an average of 2 hours 1 time.
Sitting in a comfortable position, hands naturally hang down at the hem (Figure 1). First, touch Zhen Ji with your right hand. This section will be closed in the exercise.
The index finger and middle finger of the right hand point to the palm and bend (Figure 2). Press the right alar with your right thumb, close the right nostril, inhale gently through the left nostril, then press the left alar with your right ring finger, close the left nostril, release your thumb, and exhale through the right nostril.
Don't press your nose hard, just press it gently.
Still close the left nostril, inhale through the right nostril, then close the thumb and exhale through the left nostril. It always starts with inhalation through the left nostril and ends with exhalation through the left nostril, and the breathing rhythm is left, right and left, thus forming a complete circle. When practicing, the elbows should be raised, the shoulders should be soft and relaxed, and not tight.
Practice 12 rounds, then close your eyes, relax and return to normal breathing rhythm. Alternate nostril breathing is the most calm method, which can balance the left and right hemispheres of the brain and make people feel peaceful.
Alternate nostril breathing is often performed together with breathing, but it is not suitable for practice.
Four tips to make you "meditate"
1, simply meditate and sit on the mat, with the center of your left foot attached to the inside of your right thigh and the center of your right foot attached to the inside of your left calf in the opposite direction. Adjust the center of gravity, put your legs flat on the floor as far as possible, keep your back straight, your chin slightly retracted, and your neck as long as possible; Touch your thumb with your forefinger (lotus finger), palm up, close your eyes and take a deep breath through your nose.
2, half lotus sitting meditation sitting on the mat, left foot on the thigh of the right leg, the right leg is still flat on the floor. Other actions are the same as the above requirements. Note that after the left leg is placed on the thigh of the right leg, slowly press the knee joint downward to relieve the tension of the knee.
3. Lotus sits and meditates on the mat, putting the left foot on the thigh of the right leg, the right foot on the thigh of the left leg, and the left and right calves cross into an X-shape. Other requirements are the same as the first action. Because of the difficulty, beginners had better not practice this method.
4, supine meditation, the body is lying flat on the mat, the legs are divided, the arms are naturally stretched at the sides of the body, the palms are up, and the eyes are closed. Pay attention to stay focused and don't let yourself fall asleep.
As a beginner, it is difficult to enter the meditation state in a short time when meditating. Therefore, coach Wang suggests that beginners can try this method: sit in the above position, close your eyes, concentrate on your breathing, take a deep breath, make an "O" sound when you exhale, then close your lips and make an "M" sound until this breath is completely exhaled, and then repeat.
Pay attention to your ears when you speak, pay attention to the sound and experience its echo in your brain. If you do the above four exercises, I believe you can still have a quiet and peaceful life and work in the hot summer.
Meditation gives your heart a break.
Chapter 6, section 29 of the Bhagavad-gita says that only through yoga can the impulsive heart be subdued. Chapter 6, section 18, says that if a yogi can control his inner activities, get rid of all material desires and achieve detachment, then he is the highest realm of yoga.
Yoga meditation also has a very positive impact on people's health. Yoga meditators will feel less nervous, angry and so on, because they are more calm inside. This in turn means that he is unlikely to suffer from many diseases caused by tension and depression.
In a sense, yoga meditation is the most powerful preventive medicine, because people's mentality is closely related to people's mentality.
Yoga meditation practitioners can also give up those bad habits that are harmful to health, such as drinking, smoking and taking drugs. Illegitimacy and so on. Yoga meditation is the key method to ensure work and mental health.
Meditation postures and methods:
Sit in the position of the golden lotus (left foot on the thigh, right foot on the left thigh at the same time). If you can't make lotus peanuts, you can kneel down and cross your thumbs, and then sit on your feet with your hips.
Or sit on the ground with your legs folded naturally. The body is straight, and the cervical spine, spine, lumbar spine and coccyx are kept in a straight line. Put your index finger and the tip of your thumb together and relax the other three fingers, but don't bend. You can put your palm up or down on your knees and focus on the pit between your eyebrows.
At the beginning, sit quietly in a comfortable yoga posture, with the limit slightly closed. Take a deep breath. Pay close attention to every inhalation and exhalation. Every time you exhale, recite "Call Muharim" in an audible voice.
Listen to the voice very attentively. Every time I inhale, I silently say to myself that the voice of yoga is "called Mhari and Mmu". Continue to do this exercise for at least fifty times. If your mind wanders and you don't pay attention to pronunciation, bring it back gently. Don't force your attention, and don't let your thoughts wander around uncontrollably.
Summary: The benefits of yoga are immeasurable, and spiritual yoga is a shock to your mind. Then, I will teach you to learn mind yoga.
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