Many new yoga teachers say:

I can't guide meditation. I usually search for meditation words online. I know them again and again, and I can guide them after I know them by heart.

What is meditation?

How to guide meditation?

Meditation posture mostly adopts cross-legged posture, such as simple left, perfect sitting, half lotus sitting, full lotus waiting. But respect your physical feelings. Don't be nervous and painful in your legs, and choose a conscious and comfortable sitting position.

At this time, the body's center of gravity is stable, the legs are relaxed, the spine is stretched upright, the chest is unfolded, the shoulders and arms are relaxed, the hands form dexterous handprints, and the head and neck are kept in an extended plane with the spine; Relax your cheeks, chin, teeth and tongue.

At this point, the whole body is like a triangular pyramid. Legs and hips, like the bottom of the tower; The upper body is like a tower; The head is like a ball on a steeple.

You should keep your spine fully stretched, your mind relaxed and stable, and keep your balance impartially. Only in this way can we get in touch with external information and environmental changes through our senses, and we can feel peace in sports!

When the body is stable, guide everyone to focus on the nasal cavity and observe their breathing. Breathing is a bridge connecting body and mind, and it is the presentation of body and mind. In the process of perceiving breathing, consciousness is gradually inhaled from the outside, and the heart calms down, so that you can watch the instantaneous change of breathing in one place, and see the change of heart between thoughts through clear observation and awareness of breathing.

Therefore, at this time, we should remind everyone to concentrate around the nasal cavity, take several deep and soft breaths, and be aware of the changes in breathing. Don't deliberately seek breath, let go of your persistent and quiet heart, follow breath and see breath.

The heart is the bright moon, observe the present. As a guide, with the heart of this bright moon, feel what the guided needs and give it calmly in the connection.

At that moment, soft light and warmth flowed from the guide's heart, so that the guided person could follow your light to see, feel and discover his heart and mind, body and breath.

We often instruct practitioners to observe breathing, so that practitioners can be aware of their present moment. Because breathing is continuous, and you can take it with you at will, it changes instantly with your mind.

Recommend a few exercises and try to experience them!

Breathing method: inhale slowly, and count the length of inhalation in your mind as you inhale, from one to five at a uniform speed, or longer; Exhale slowly and continue counting from one to five, or longer. Try to make the process of inhalation and exhalation as long as possible. The length of inhalation is subject to natural exhalation, and the length of exhalation is subject to natural inhalation. Whether inhaling or exhaling, don't overdo it, which will make you eager to exhale and inhale.

Sleep method: observe the feeling of breath passing through the nasal cavity, and how far away from the nasal cavity to start absorbing breath? Breathe through the nasal cavity? How thick and thin is the touch of breath rubbing against nostrils? What is the temperature change when breathing through the nostrils? Where does the breath reach the body and start waiting? When the breath is full, you begin to exhale slowly. Where does the breath start to exhale? Where does it pass through the nostrils? What is the feeling of thick and thin friction when touching this position? Is the temperature change cold or warm? When you exhale through the nasal cavity, how far is the apnea?

Two-point pause breathing method: after the breath is full and before the exhalation changes, pause breathing and pause a little; Breath is exhausted, and the breath pauses slightly before changing the inhalation. Go to bed at two o'clock and observe the respiratory saturation. How soft the breath is, how soft the heart is; Inner relaxation is not lasting, and breath is not short.

In addition to listening to the sound of breathing, or the sound coming from outside; Consciousness of the body; Phonetic recitation; Three pulses and seven rounds of meditation; Candlelight meditation and other methods!

In different environments and moods, the objects and methods of meditation will be different, so the conscious observation of the meditation state itself is meditation; In the process of meditation, the fluctuating response of the mind itself is also the object of observation!

Meditation itself has no specific boundaries and restrictions. When you need to recite meditation words to guide meditation, your own understanding of meditation is far from enough. In other words, when you recite meditation, you are not meditating at all!

Meditation requires personal experience.

If you want to guide meditation deeply and richly, there is no shortcut. The only effective way is to practice by yourself, constantly practice, understand through your own body, and make your heart appear like a mirror by observing the present.

The body is the expansion of the mind, the mind witnesses the changes of the body, the body experiences the changes of the outside world, and sees the present in the changes.

At that moment, at that moment, the miracle naturally appeared.

Language is the direct expression of the body, and you are just making the sound of experience through language. The relaxed and natural language is deeply rooted in people's hearts, and the real and undisguised voice is moving.

At this time, the voice of the tour guide should be round and full, the language should be simple and clear, and the speech speed should be even and moderate. There should be a proper pause after each sentence, so that the guided person can adjust himself; Grasp the rhythm of guidance and don't be impatient.

If the tour guide is full of enthusiasm, he often doesn't need too many languages, or he can instantly attract people to China with just one look.

The aura itself is the best guide, and the cultivation of aura needs its own cultivation and internal enrichment.

Meditation is to wait for bloom, become a butterfly, conform to nature, return to the present, and be one at that moment!

Wisdom is there, just waiting for you to see and discover for yourself!