Meditation is similar to yoga, which is to clear up the confusion and thoughts through meditation, so as to achieve physical and mental peace. Meditation is usually continuous meditation 10 minutes to 2 or 3 hours. The first thing to pay attention to is the correct sitting posture. Beginners can sit on the edge of the mat about 8 cm high and concentrate on the place 3 feet away, or just pay attention to the movement of breathing and not think about anything. When you meditate, you should learn to breathe with your abdomen. The abdomen expands when inhaling and contracts when exhaling.

There are also exquisite clothes when you meditate. It's best to wear loose shirts and trousers, because any tight clothes will make you feel uncomfortable during meditation. When sitting quietly, relax yourself through self-suggestion. Every time I relax a part, I fantasize about throwing away my anxiety and uneasiness. After sitting 10 minutes, the body will no longer feel tight and stressed. If you can practice more, after a period of time, you can always keep your head cool, your thinking will be clearer and your analytical ability will be improved.

Regular meditation can reduce the stress of life, enhance the body's disease resistance and relieve mental stress, and has a good effect on respiratory tract, headache, stomachache, nervous system and other diseases.

Meditation is not difficult to learn. You don't have to read aloud, you don't have to stay in your stomach or sit in the lotus. In fact, if you have been praying or staring at something for a long time (such as a bonfire or the sea), you may already know the secret of meditation.

If you want to practice formally, the main points are simple:

1. Sit in a comfortable position. The traditional posture is sitting cross-legged on the floor with a small round pad under the hips. If you feel uncomfortable sitting like this, there are many other postures, such as lying on your back, sitting on your calf or sitting in a straight-backed chair.

2, straighten your back, you can imagine your head hanging by a rope tied to the ceiling.

3. Take a deep breath through your nose to fill your lungs with air, and your abdomen and whole chest will expand. Then exhale slowly through the nose or mouth, and when the breathing is near the end, contract the abdominal muscles and empty all the gas in the abdomen.

4. Choose something to see, such as candlelight, flowers or pictures. Or, (at this time, you can learn from what the yoga teacher taught you during the break, and slowly say "ou ... AI ... ou ..." When you inhale, gently say "ou ... AI ... ou ..." when you exhale) or count every time you exhale and inhale, so as to focus on your breathing, inhale slowly and count to five; Exhale slowly and count to five. If you find yourself absent-minded, slowly pull your attention back and refocus on breathing or the object you are looking at.

It's best to practice for ten minutes to an hour every day at first, but experts say it's good to practice even for a few minutes.

Scientists have found that when a person sits in the lotus posture, his brain waves will immediately change from beta waves to alpha waves even without meditation. This change shows that a person's mind has become more calm. When we sit down and sit still, we will find some impure ideas coming to our minds. A rough mind (conscious mind) is restless. It swims through five sensory organs (eyes, ears, nose, tongue and skin) and five motor organs (vocal cords, hands, feet, anus and genitals), just like ten wild horses. A great yogi once said, "The mind is like a drunken monkey stung by a scorpion. The endless mind of human beings blindly rushes from the enjoyment of one sense to the enjoyment of another, just like a drunken monkey with an addiction to alcohol. It is also like being stung by a jealous, greedy and conceited scorpion and being hit by hatred. Therefore, the greatest winners on earth are those who conquer their hearts.

How can one conquer this restless desire? How to get a peaceful mind? The only way is to sit still! Meditation is a spiritual science. People who teach meditation need to have a higher understanding of self-ontology, so only people with practice and experience can teach meditation.

According to modern medical experiments, when people who are good at Zen or yoga sit still, their brain waves are continuous alpha waves; When a person is thinking rationally, anxious or nervous, most of his brain waves are beta waves. Beta waves have irregular rhythms.

Alpha wave means a state without anxiety and tension. When a person sits quietly, his brain waves will change from beta waves to alpha waves. Most people only have theta waves when they sleep, but during deep meditation, most brain waves are theta waves and are related to the subconscious.

As meditation deepens, θ waves become δ waves. Through meditation training, the mind will be systematically rebuilt to a healthier and more coordinated state. Scientific experiments have proved that meditation can reduce depression, stress, apathy, headache, insomnia and absent-mindedness, and can increase attention and memory. The autonomic nervous system (part of the nerve that controls the internal functions of the human body) is connected with the hypothalamus of the human brain, which is controlled by the limbic system of the midbrain. Meditation can affect a person's midbrain and stabilize the hypothalamus and people's mood.

The structure of the human brain is similar to that of walnuts and can be divided into two parts. The left side controls the right side of the body, and the right side controls the left side of the body. People's left brain belongs to analysis, logic and rationality, so it tends to science and mathematics. The right brain belongs to intuition and creativity, so it tends to music and art. With the development of science and technology, we ignore the development of the right brain. Therefore, it is necessary to practice meditation in order to coordinate the development of intelligence and intuition. Due to the lack of integration of different parts of the brain, the body function is unstable. When different parts of the brain do not function harmoniously, there will be tension and illness. We can avoid these problems by sitting quietly. Meditation can improve our attention and reduce depression, pain and frustration. Meditators find that the inner world is the source of human happiness.

When people sit still, it will increase the cerebral blood flow by 35%. The amount of blood provided to the brain is closely related to our mental ability. And when the blood volume increases, the relative oxygen will also increase, so the function of the brain will also be improved. Meditation can also give our body more rest, because the oxygen level in the human body will be reduced by 20% during meditation, and people will feel completely relaxed.