1. The health care function of sitting cross-legged has many health care functions, which are analyzed as follows:
1. The role of strengthening the brain and improving intelligence During sitting cross-legged, a series of effective changes will take place in the hypothalamus-pituitary-adrenal axis system of the human body. Hypothalamus is the advanced center of autonomic nervous system, and its activities directly affect the sympathetic nervous system and parasympathetic nervous system to which autonomic nervous system belongs. In the process of sitting cross-legged, the activity of parasympathetic nervous system tends to increase physiologically, which has an enhancing effect on strengthening brain and improving intelligence.
2. Acquisition of endogenous opioid peptides During meditation, the higher nerve centers of the brain secrete "happy substances"-enkephalins, also known as endogenous opioid peptides. It is measured that the secretion of 5- hydroxytryptamine increases during meditation. Pharmacological research shows that the structure of many drugs is similar to that of serotonin, but the effect of serotonin caused by taking drugs is false, which will lead to the actual reduction of serotonin secreted by higher brain nerves, and lead to side effects such as physical discomfort and general weakness. In the process of meditation, the increase of 5- hydroxytryptamine is physiological. This endogenous opioid peptide has a wide range of health care functions, which can create a good mood, enhance memory, activate brain cells, adjust visceral functions, improve the immune function of the body, and play a unique role in eliminating diseases, resisting aging and prolonging life.
3. Eliminating mental stress When sitting in meditation, you should eliminate distractions, reduce desires, and maintain a relaxed and happy attitude, which has a certain effect on eliminating mental stress and troubles and giving the central nervous system a chance to adjust the body.
4. Enhance the vitality of the immune system In the process of meditation, the function of the endocrine system is enhanced physiologically, thus enhancing the vitality of the immune system. Health scientists at the University of Wisconsin conducted an experiment on 50 volunteers, among whom 25 volunteers did sit-in exercises five times a week, each time about 1 hour. The remaining 25 people do other fitness exercises such as dancing. Eight weeks later, participants underwent an electronic scan of frontal brain activity. The results showed that the cells on the left side of the brain in the meditation group were particularly active, and the antibody level in the body was higher, while the control group was not as obvious as the meditation group.
5. Mobilize your potential life and have a certain self-healing function. Under normal circumstances, people's rehabilitation ability is influenced by many factors and cannot be brought into full play. In this sense, sitting cross-legged can give full play to the potential of life and play a role in health care and disease elimination.
6. The overall adjustment effect Cross-legged meditation is not aimed at local patients, but has a comprehensive two-way adjustment effect on the physical and mental state of the whole body. For example, people with high blood pressure can lower blood pressure, and people with low blood pressure can raise blood pressure.
7. The role of opening Yin Hui point Taoist and tantric health theory holds that Yin Hui point is an "iron gate" that the human body cannot easily open. In the posture of sitting cross-legged, Yin Hui point is in a relaxed state and easy to open. The opening of Yin Hui point has a unique effect on the opening of the midvein and the opening of the top of the head into Yin Hui point. The midvein is connected, the veins are connected, the points are opened, and all diseases are not born. Therefore, Yin Hui point is called "the key to life and death". According to the theory of traditional Chinese medicine, perineal space is closely related to gonad and renal function, and it is also the hub of Ren and Du meridians. The opening of Yin Hui acupoint can promote its own energy conversion, which has great influence on health care and disease elimination.
2. Sitting cross-legged can be divided into the following types:
1. Sit naturally with relaxed belt, straight head, slightly retracted jaw, eyes slightly closed, mouth gently closed, tongue licking the upper jaw, smiling, chest disturbing the back, and naturally straight waist. Cross your legs and roll up. You can press left or right or left. Both feet are pressed on the seat, which can be pressed under the opposite knees respectively. Arms droop naturally. Hands can be naturally placed on thighs, palms down and palms up, and you can gently hold each other or make handprints on your abdomen.
2. Single-plate sitting Single-plate sitting requires the same placement requirements for the head, upper body and arms as natural plate sitting, except that one leg is placed on the other leg, and the cross-legged foot is lifted and placed on the thigh of the crushed leg. You can press left or right to press left, but the plate should be rotated. In this sitting position, only one foot touches the seat.
3. The posture of the double board sitting on the head, body and arms is the same as that of the natural board. The flat method of legs is to put the left foot or right foot on the opposite thigh first, and then move the opposite foot on the other thigh, with both feet suspended. In this way, the feet of the double-disc sitting do not touch the seat, but are placed on the opposite thigh.
It should also be noted that a cushion should be prepared for sitting cross-legged, and the back of the cushion should be one or two inches higher than the front.
3. Physical training before sitting cross-legged. In order to sit quietly and comfortably, you need to do the following exercises before sitting.
1. Kick and sit on the bed, stretch your legs forward, put your heels on the bed, then hold or open your hands empty, and hit the thigh to the upper, lower, left and right parts of the calf with your empty fist or palm until it is comfortable and slightly hot.
2. Pat Yongquan point and sit on the bed, with your legs stretched forward, your heels on the bed, your upper body leaning forward, your arms stretched forward, pat Yongquan point on your feet with your palm, then sit up straight once and repeat for 36 times. If you can't reach Yongquan point, you can't force it. Try to bend your waist forward.
3. Sit on the bed naturally, put your hands on your knees, and then shake your upper body. First, rotate the waist clockwise 36 times, and then counterclockwise 36 times. When rotating the waist, the upper body must relax and do circular motion.
4. leg press sits on the bed, straightens his left leg, then bends his right leg, puts his right foot on his left thigh, holds his right knee with his right hand, holds his right foot with his left hand, and then presses his left knee with his right hand to make it touch the bed surface as much as possible, then lifts it up and restores it to its original state, one at a time, repeatedly until the right thigh root is flexible. If yes, change the left leg pressure until the root of the right leg is flexible.
5. Sit on the bed with one leg straight and one leg bent, put the bent leg on the knee of the straight leg, hold the ankle of the bent leg with one hand and the toe of the bent leg with the other hand, and gently rotate the ankle of the held foot for 36 times. As in the method, change the other foot to do ankle operation.
6. After you are proficient in the above-mentioned preparatory movements, you can try to sit on the double board while the joints of the lower limbs are moving. If you don't get used to it, don't force it. You need to continue training. As far as fitness is concerned, learning and practicing the first few movements is unique in preventing the aging of legs and feet.
7. After you sit down, don't rush off the field. You can straighten your legs first, massage your thighs, calves and knees, then do the rotation of your ankles, then do the waist voluntary movement, and then slowly walk off the field.
The idea of sitting still belongs to the category of psychology, that is, people often say "thinking". The purpose of adjusting one's state of mind during meditation is to be quiet and make the disordered cranial nerves orderly. Because meditation is to adjust and strengthen the information of life, the process of meditation is a process of generating energy and tapping potential energy. A concrete benign idea is one's advanced and potential life energy. Over time, this energy will be obvious. And bad and vicious thoughts not only fail to achieve the purpose of getting rid of illness and strengthening the body, but also lead to meditation deviation.
The research of Harvard University in the United States shows that good thoughts can enhance the function of the immune system and increase two important immune cells, one is the increase of salivary immunoglobulin A cells, and the other is the increase of T lymphocytes. Some foreign scholars said: "The main reason why diseases can parasitize our bodies and endanger our health is that our consciousness has deviated."
The meaning in meditation also belongs to the category of psychology, which is often called "attention". The intention in meditation is to focus on a specific part of the body or the beautiful scenery outside the body, that is, the high concentration of conscious thinking in the brain, in order to receive thoughts that inhibit disorder. Intention should pay attention to stability, that is, continuity and perseverance in time, not staying here today and staying there tomorrow. We should also pay attention to moderation, prevent hypocrisy from being too strong and be indifferent to the object of intentional defense. In the process of intentional defense, we can also cooperate with benign ideas, so that intentional defense and ideas complement each other in the process of meditation and play a good health care role.
There are many places to observe in meditation, and everyone can choose according to their physical condition. Here are a few examples:
1. Yishou Tang Yin Tang Yin in the brow, has the function of rising yang and improving intelligence. Suitable for people with low blood pressure and people who want to develop intelligence, and disabled for people with high blood pressure.
2. I plan to keep my lower abdomen. The lower abdomen is located at the three horizontal fingers below the umbilicus. The intentional defense of Xiadantian has the strongest and safest health care function, and ancient and modern health meditation advocates the intentional defense of Xiadantian. According to the theory of traditional Chinese medicine, Xiadantian is the starting point of Ren Duchong's meridian qi and blood movement, the hub of vitality rise and fall in the body, and the place where men store sperm and female cells. Taoist health theory holds that Xiadantian is the ancestor of life, the source of vitality and the place where vitality gathers. Modern medicine believes that Xiadantian is located at the junction of abdominal cavity and pelvic cavity, and it is the main nerve plexus and ganglion of abdominal autonomic nerve. It dominates all organs, blood vessels and endocrine system in this area and has great influence on the whole body. All these show the importance of observing the abdomen in meditation.
3. Yishou Yongquan Yongquan is located in the center of the forefoot. Traditional Chinese medicine believes that it is the root of kidney qi and has the function of nourishing yin and suppressing yang. It is easy for those with yin deficiency and excessive fire, those with excess in the upper body and deficiency in the lower body, and patients with hypertension to keep this point. However, patients with qi stagnation and low blood pressure should not keep this point.
4. In vitro observation can choose your favorite, familiar and simple external environment for observation, such as the sun, moon and stars, mountains and rivers, lakes, gardens and grasslands. It is characterized by easy relaxation and is most suitable for neurasthenia and beginners to sit still.
6. The principle of meditation Although meditation is beneficial to health, the following principles must be followed in order to achieve the effect of health care and disease removal.
1. Sitting seriously means being quiet. Only calm is the purpose of sitting. If the mind is not calm, meditation is just a normal rest. Therefore, meditation is the essence and necessity of meditation.
2. Persisting in meditation must be persistent, regular and life-oriented, so as to form conditioned reflex and give full play to the health care function of meditation.
3. The particularity of meditation originates from religion, but there are essential differences between religious meditation and health care meditation. Religious meditation has a specific religious way of thinking. In meditation, not only deep silence is needed, but also people need to make decisions on the basis of meditation and pursue the realm of Excellence. Therefore, religious meditation requires a long period of meditation. Health meditation needs to get rid of distractions to get peace, but the purpose of peace is to make all substances in the body play a good physiological effect, and play a role in health care and eliminating diseases. Therefore, health meditation should be just right for everyone.
7. Precautions for Sit-in ① The principle of gradual progress must vary from person to person. It's best to do it under the guidance of a teacher who has experience in sitting quietly, and don't fiddle around.
② Quiet environment, fresh air and appropriate temperature. Sit quietly, don't be afraid, and pay attention to prevent colds.
You shouldn't practice meditation when you are upset, overburdened and exhausted. Don't practice meditation until your mood is relatively calm and your body has a rest.
(4) In the process of sitting, some people will have auditory hallucinations and hallucinations, which should be ignored and never taken seriously. The ancients said: if you don't move, the illusion will retreat.
⑤ Sit-in must be organically combined with the usual cultivation of mind and the adjustment of diet and daily life, so as to give full play to the health care effect.
6. Patients with mental disorders and mental illness should not learn to practice meditation, so as to avoid deviation in meditation and unnecessary physical and mental harm.
⑦ For those who have difficulty in entering silence, you can also meditate on words or listen to beautiful music to eliminate distractions and help them enter silence.