1, sit-in requirement
Open-minded, content. Be an upright person, be content everywhere, be happy in everything, and get rid of distractions and selfish desires. Generally, all greed, suspicion, coquetry and jealousy are abnormal psychological phenomena, which are called heart diseases, so people who sit still need to cultivate their hearts first! Such people had better practice meditation. Of course, anyone can practice meditation.
2, sit-in instructions
(1) Don't lose your temper before and after sitting. If you get angry before sitting, it's hard to settle down while sitting. If you feel troubled after sitting quietly, because the breath is still running in the fine vein and has not yet reached the thick vein, it will cause blood to suddenly boil, which will make people restless, restless, useless to sit, and chaotic qi and blood.
(2) Sit-in must find a clean place away from the busy environment, and take some time out to sit-in twice a day.
If you sit for half an hour, after three months, you will see the effect. It is best to sit for the first time after defecation in the morning, because qi deficiency is strengthened after defecation, and sitting still can greatly replenish vitality. The second sitting method can make the blood flow smoothly after taking a bath in the afternoon, and sitting still can speed up the blood circulation. (According to personal circumstances, you can sit 1 time every day at first, and the time is self-determined, each time 10 minutes, and you can gradually extend it later. Forming a habit is the first step, and it will be easy in the future! )
(3) Many friends lead a collective life, such as schools and company dormitories. What should I do? That's good. But to take care of a place, you can't go with the flow. It is also important to note that in the face of noisy voices, you must not be disgusted, don't be afraid, and don't try to avoid it. (This is more difficult! Not what ordinary people can do. That's what Chairman Mao's family did. When he was young, he was reading in downtown with a book to train his concentration. You can learn from it. If you can't do it yourself, if there are no conditions, don't force yourself. )
Step 3 start sitting still
1) posture
The posture of meditation can be divided into chair, loose disc, single disc and double disc, which are created by various schools respectively. Taoism, Confucianism, Buddhism ... introduced many things. First, they looked confused. Second, they didn't know which one to choose, so I just ...
Tell me what you usually use.
Putting your legs crossed under your legs, also called cross sitting, is the simplest one (strictly speaking, Confucianism)
Hands: first straighten the left and right palms, put the back of your hand on the palm, cling to the lower abdomen, put it on your feet, and touch your thumb to make the left and right qi and blood communicate. (as shown in the figure below)
Please pay attention to the following points when sitting on the plate:
① The rear of the buttocks can be padded, and a cotton pad or thin pillow can be padded. Can naturally straighten up,
Avoid the disadvantage that the back bends slowly due to the fatigue of the lumbar muscles during meditation.
② The waist should be naturally straight. If the waist is not straight, the second pulse of Ren Du will not be smooth, which is easy to cause drowsiness.
③ The head is straight, the neck is straight and the jaw is miniature. Put your tongue against the palate.
2) Thinking and breathing
After sitting down, don't close your eyes in a hurry, calm down first, and then slowly close your eyes (gently close or leave a light) after you calm down and breathe evenly.
Focus on your breathing, silently count the number of breaths you take, the number of breaths that weak people take, that is, count when inhaling, and count when exhaling, without counting. So from one to five, start all over again, and then from the beginning, and so on. (This is controlled breathing. If you breathe evenly, you can omit this step. )
3) Precautions:
(1) When counting breaths, pay attention to breathing, count breaths in your mind and listen to them with your ears. Concentrate, concentrate. If there are distractions in the process of counting interest, take back your thoughts immediately and start counting from the first one.
② Pay attention to adjusting breathing to: deep, long, even, slow and soft. "Deep and long": don't breathe for a short time, but keep breathing.
Continuously and slowly extend the time used for inhalation and exhalation; Slowly, you will feel your breath go deep into your body and drive your whole body's qi; "Uniform" means not fast or slow, but even speed; "Slow", breathe slowly but not urgently, "soft", gentle, if intentionally or unintentionally, don't breathe hard.
(3) If counting interest can reach a level of concentration, no distraction or quietness, you can slowly forget counting interest.
(4) In the process of practice, we should pay attention to prevent the following three situations:
The first sleepy (the state of many students in class)
I feel groggy and doze off during meditation. Being groggy is easy to be regarded as not talkative, so pay special attention. When you are really quiet, your mind is very clear, your body and mind are light and refreshing, unlike being dizzy and confused, and your body and mind are turbid and ignorant.
Secondary scattering
I am absent-minded, always thinking about the east and the west, and I am absent-minded when practicing.
Third dyspnea
If you don't pay attention to breathing evenly, there will be shortness and unevenness, and it is easy to cause confusion.
Anyone who has distracting thoughts in practicing martial arts can be treated with "the feeling at the beginning". That is, whenever I have distractions, I quickly realize that I will return my thoughts to practice. Don't blame yourself and regret for your own distractions, which will produce more distractions.
4) Sit still with four initial words.
The so-called "relaxation, quietness, restraint and rest". 」
Relaxation is to relax the whole body, head, shoulders, eyebrows and squabbles, take off clothes and let go of the whole body;
"Quiet is a quiet thought, which does not make secular desires arise;
"The mind is in the abdomen (lower abdomen), which makes the heart focus;
"Harmonious breath. Gradually enter a thin and slow state.
The sit-in demonstration is over.
When you get up, you should first let out the gas in your pores and let it out several times. If you don't do this kind of endoscopy, you will feel restless when you sit next time, which can't be ignored. After the gas is released, you can shake your body and bend your arms. Rub your palms and your eyes, then put your feet down and stand up slowly. It is best to massage the legs, knees, waist, spine, chest, arms, back of the head, face and top of the head, and take a bath, just like washing your face, which can refresh your mind, lower blood pressure and reduce wrinkles. Otherwise, the breath is not adjusted and it is easy to cause disease.
5. The benefits of meditation
1, relax
Careful people will know that the baby's sitting posture is very similar to a scattered dish, that is, sitting cross-legged. You know, babies have a higher center of gravity than adults, and it's easy to lean forward and lean back. They are born sitting cross-legged, perhaps because sitting cross-legged is the easiest way to grasp balance. This is the instinct of life. Similarly, sitting on a plate is the easiest way to keep balance and relax in meditation. Stick to it, and you will find that meditation is really relaxing.
Step 2 accumulate energy
Sitting cross-legged during meditation can make the body gather energy quickly. We know that when we meditate, we need to sit cross-legged, and naturally relax our hands and put them on our legs. At this time, your whole body is in a closed state, and the energy consumption and loss of your body are in a very small state, which is excellent for your body to accumulate energy and recharge.
Step 3 get through the meridians
During meditation, the whole body is in a state of extreme relaxation, and most of the main meridians on the body will not be oppressed by external powerlessness. It is very beneficial to the circulation of qi and blood in the body, and it is also beneficial to get through the meridians blocked by blood stasis in the body, so as to better make the qi and blood of the body smooth.
4, spleen and stomach, heart and lung
We often put "qi sinking in the abdomen", and sitting cross-legged during meditation is most beneficial to "qi sinking in the abdomen". Blood gas is easy to gather in the waist and abdomen, which can play a good role in tonifying kidney. It can also accelerate the warming of body waste in the stomach. "Qi Shen Dan Tian" itself can also relieve the deficiency fire of heart, lung and spleen and stomach, and can guide the downward flow of blood gas well. It can be seen that meditation can not only nourish the kidney and brain, but also nourish the heart, lungs, spleen and stomach.
Step 5 eliminate depression
Why do many people feel impetuous and anxious? Because this era is too noisy and colorful. Meditation can help people keep a calm center of the earth, and all the distractions in the world can't disturb their hearts.
Everyone's energy is limited, and meditation has been one of the most professional ways for human beings to cultivate their self-cultivation and calm their nerves since ancient times.