Meditation doesn't need to change your beliefs, so you can use it as a way to strengthen your mind. You can practice once if you have time, and make it a part of your life. You will find that meditation has so many benefits.
The visible benefits of meditation are: relieving stress, cultivating positive emotions, exercising sober consciousness, improving memory and attention, being able to control self-consciousness freely and keeping inner peace.
Meditation can also treat diseases, including visceral injury, wound healing, anxiety, obsessive-compulsive disorder, acrophobia, hypertension, skin diseases and so on. As for whether you have this ability, it all depends on your cultivation level. I checked the literature and found that people who meditate for a long time have increased gray matter in their brains, indicating that consciousness has changed matter.
Today, Taoist priests sum up their ten-year meditation experience and selflessly share it with people who have a destiny. Where it is inappropriate, please criticize and correct it in time so as to improve it.
Choose a quiet environment. Meditation should be carried out when the mood is calm. In order not to be disturbed by environmental stimuli, choose a relatively quiet place. I usually lie in bed before going to bed, turn off the lights and meditate, and fall asleep unconsciously. Therefore, meditation is also very useful for people with sleep disorders. When traveling, you can even meditate on the grass after lunch 10 minutes, which is both a relief and a relief, and then continue to play in the afternoon.
For beginners, the modulation of the mobile phone should be muted. Almost everyone can only insist on 1 or 2 minutes at first, which interferes with their own distractions too much. But don't give up, take your time, and you can reach 5 minutes a week. I can tell you clearly that if you insist on more than 2 1 day, it is not a problem to meditate for 20 minutes at a time.
Of course, meditation does not require complete silence, so you don't have to wear earplugs and eye patches. The roar of the lawn mower outside and the barking of the dog next door will not hinder effective meditation. In fact, it is an important part of successful meditation to be aware of these noises and learn to ignore them and concentrate on meditation.
2. Wear comfortable clothes. That is to say, wear loose clothes to meditate, and try to take off your shoes where you can. Keep warm in winter. Where it is inconvenient to undress, unbutton the shirt collar and loosen the belt.
3. When to meditate. There is no time limit for this. Choose an intermediate time in the morning, evening and after work. Once you start meditation, you should stick to it. Don't give up just because you feel useless. It takes a long time to practice meditation successfully. Whether you need to set an alarm clock to remind you to end meditation is not your concern, because you haven't practiced at that stage.
Step 4 stretch. Because meditation requires sitting in one place for a period of time, it is best to minimize the tension and fatigue of all parts of the body before sitting down. Taking a few minutes to do some stretching exercises will help you relax and prepare for your next meditation. This can also help you relax during meditation, instead of focusing on one or two sore joints and muscles.
For those who sit in front of the computer for a long time, remember to stretch your neck, shoulders and lower back. For lotus meditators, pay attention to relaxing the legs, especially the inner thighs.
5. Choose a comfortable sitting position. It is important to relax while meditating, and find the posture that suits you best. Traditional meditation is to put a mat on the ground and then sit on it in a lotus or semi-lotus posture. Unless your legs, hips and lower back are very soft, you need to try to keep the lotus's back straight when sitting. Choose a posture that will make your center of gravity move up and your back straight.
My experience is that meditation is just a form, and meditation is the foundation. My master once told me that meditation is to cultivate the mind. Modern people think too much and desire too much, which leads to brain fatigue, mental anxiety and depression. Meditation is a stunt of Zen Buddhism, which aims to make the mind stay in one place, which is hollow and enter a state of meditation.
For ordinary people, you can't just sit cross-legged, but it doesn't affect meditation.
Traditional meditation postures include putting hands on crossed legs, palms facing up and right hand above left hand. However, you can also put your hands on your knees or hang them naturally at your sides, as you like.
1, pranayama, that is, focus on your own breathing. This is the most basic and common content in all meditation. My pranayama method is to close my eyes and pay attention to breathing, feel and feel the gas slowly inhaled from the nostrils, to the chest, to the abdomen, to the abdomen, for 5 seconds, and then pay attention to the turbid gas slowly discharged from the body. You can also choose a point above the navel, concentrate and feel the dynamics of its decline as you breathe. Don't deliberately change the rhythm of your breathing, just breathe as usual.
You just need to know and "feel" this breath, and don't "think" or judge it (for example, this breath is shorter than the last one).
You can try to imagine some pictures to help you meditate. For example, imagine a lotus flower on your stomach, which opens its petals every time you breathe.
If you start to have too many distractions, don't be afraid-after all, you are just a beginner, and meditation, like anything else, needs practice to make perfect. All you have to do is pull your mind back again, concentrate on breathing and stop thinking about other things. Put aside those fragmentary thoughts and calm down.
2. Repeat a spell. Mandela meditation (Taoist will explain later 12 meditation method) is also a common meditation method, that is, repeating a spell (a word, a word or a phrase) over and over again during meditation until you converge and enter a state of deep meditation. My pet phrase is: keep calm and healthy. My master asked me to read the six-character mantra, and the effect was good.
But for ordinary meditation, you'd better recite a short and positive spell that you are familiar with.
Reciting incantations repeatedly helps meditation, so that the words or phrases you recite can penetrate into your mind. If you are absent-minded, don't worry, just divert your attention again and concentrate on chanting.
When you enter deep consciousness, you don't have to repeat the spell.
I'm wordy about spells. Anyone who studies psychology knows that consciousness can change the subconscious, but the subconscious can't change consciousness. Say a spell often, it will change your subconscious mind, even when you don't care. So the mantra exposed your life. With your mantra, I know your life direction.
3. focus on something. Just like a mantra, you can choose to look at something and focus on it, so that you enter a certain degree of deep consciousness. This is one of the ways to meditate with your eyes open. Many people find that if they find a place for their eyes, it will be easier for them to enter deep consciousness.
You can choose to look at anything, but many people think it is most comfortable to look at the sparks on the candles. You can also choose crystals, flowers, images of saints or statues-such as Buddha statues and so on.
Put that thing at your eye level so that you can look straight at it and relax your head and neck completely. Gaze at it intently until the field of vision beyond the focus gradually blurs, leaving only it in the field of vision.
If you concentrate on that kind of thing, you will feel that you have entered a deep peace without external interference.
A student asked me that when he meditated, he imagined a beautiful woman crawling on him wrapped in gauze, kissing her cheek and touching his body, which felt very comfortable. I told him it was evil thoughts, which not only upset him, but also distracted him.
4. Learn to imagine. Psychologically called image training, it is no stranger to sports. Imagination is also a common meditation method. Use this method to simulate a quiet scene in your mind and explore it step by step until you get complete peace. You can simulate this scene according to your own preferences, without imagining how realistic it is. You should adjust according to your own situation.
You can imagine a warm beach, a meadow full of flowers, a quiet forest or a comfortable living room with a fire. No matter what scene you imagine, turn it into a temple of your soul.
Once you enter the "temple", you can start exploring. You don't have to "create" your surroundings because they already exist. Let your mind go first.
Pay attention to the sights, sounds and smells in the "temple"-feel the breeze passing carefully and the flames warm your body. As long as you like, you can stay in the "temple" as long as you want, and let it naturally expand and become more real. If you want to leave the "Temple", take a few deep breaths first, and then open your eyes.
Remember, the next time you meditate, you can go back to the same place or imagine a new scene. Any scenes you imagine should be in line with your own situation, and they are also a reflection of your personal personality.
5, body scanning. This word is very new. In fact, body scanning is used for mindfulness training, and so is meditation. Body scanning refers to consciously focusing on a certain part of the body, scanning the whole body one by one and consciously relaxing them. This simple meditation method will relax your body and mind.
Close your eyes and choose to start from a certain body part. Generally speaking, you can choose to start with your toes. Focus on receiving feelings from your toes and consciously relax any tight muscles. After the toes are completely relaxed, turn your attention to the whole foot and repeat the relaxation steps.
According to this method, relax all parts from bottom to top, such as feet, calves, knees, thighs, thigh roots, hips, abdomen, chest, back, shoulders, arms, palms, fingers, neck, face, ears and top of the head. The length of time depends on your preference.
After you relax every part, focus on your whole body and enjoy complete peace and relaxation. Finally, follow the breath and rest for a few minutes, then end the meditation.
6. Try heart chakra meditation. The heart chakra is one of the seven chakras of the human body, that is, the seven energy centers. The heart chakra is located in the center of the chest and corresponds to love, sympathy, peace and tolerance. Heart chakra meditation can help you feel these emotions and convey them to the outside world.
First, close your eyes and rub your hands and palms until you generate heat and energy. Then put your right hand on the central heart chakra of your chest and your left hand on it.
Take a deep breath and whisper the word "Yum" when you exhale, which is the syllable corresponding to the heart chakra. Imagine a glowing green energy gushing from your chest and entering your palm.
This green energy is the love, life and other positive emotions you feel at this moment. When you are ready, move your hand away from your chest, release the energy in your palm and convey it to the people you cherish and the world.
Feel your body from the inside. Can you feel the energy field inside your body, especially your arms and legs? If you can't feel it, it doesn't matter. But please think about it: why can we drive different parts of the body? Because there is a flowing energy field in our body. Focusing on the energy field inside your body can not only help you keep your present state, but also make you feel your existence and vitality flowing in your body.
7. Try walking and meditating. Walking meditation is also a meditation method. Meditators feel the close connection between their bodies and the earth by experiencing the gait of walking. If you plan to meditate for a long time, it is a good idea to do some walking meditation alternately.
Choose a place suitable for walking and meditation, and the less interference, the better. This place doesn't have to be that wide, but you can at least go straight for seventy steps without turning. If possible, you'd better take off your shoes.
Hold your head high, look straight ahead, and put your hands in front of you. Take a slow and leisurely step with your right foot. Don't care about any feeling coming from your feet. Try to focus on the action of "walking". After taking the first step, slow down and take the second step. Under no circumstances should two feet move together.
After reaching the finish line, stop your steps and resume your stance. Then, first stretch out your right foot and turn around. Go back the way you came. Similarly, walk slowly and calmly as before.
In the process of walking meditation, try to focus on the movement of your feet rather than other things, just as you focus on breathing meditation. Sweep away distractions in your heart and feel the relationship between your feet and the earth under your feet.
1, practice meditation in daily life. Meditation is not limited to fixed forms. You can practice meditation at any time in your daily life.
For example, when you feel stressed, take a few seconds to focus on your breathing and get rid of negative thoughts or emotions.
You can also practice meditation while eating and feel the food in your mouth and the experience of eating.
No matter what you usually do, whether sitting in front of the computer or sweeping the floor, try to feel your body movements and your experiences at that time. This so-called meditation life.
2. Choose a healthy lifestyle. A healthy lifestyle can improve the quality and effect of meditation, so please try to eat healthily and exercise moderately to ensure adequate sleep. Watch as little TV as possible before meditation, and don't smoke or drink, because these behaviors will paralyze your brain and can't guarantee your sober consciousness for the success of meditation.
3. read philosophy books. As long as you have a certain culture, read as many philosophical books as possible, which will definitely help broaden your thinking and horizons.
4. Attend a teacher meditation course. If your understanding is too low, and you really don't know how to meditate, then take an experienced teacher's meditation course. Of course, our lectures are free, and we also provide free vegetarian meals.
5. Make meditation a part of your life. You will find that after regular meditation, you will be calmer, happier and more awake.
6. haste makes waste. Meditation can't make you a master of Tao overnight. Only pure meditation without utility can achieve the best effect.