The zazen method of zazen, the correct posture of zen sitting

The correct posture for meditation is as follows:

1) Bipedal Ga: If you can't use a double disc, use a single disc. When you start to practice sitting, when a single disc is not possible, you can also cross your legs and fall apart.

2) The spine is erect: make each bone joint of the back spine like an abacus stacked vertically. However, if the body is weak or sick, you should not be too rigid and upright at the beginning, let alone exert too much force.

3) The left and right hands are knotted under the dantian and placed flat on the hip bone. Place the back of your right hand flat on top of your left palm with your palms facing upwards and gently press your thumbs together.

4) The left and right shoulders are slightly spread so that they are flat and moderate, and the shoulders should not be heavy.

5) The head is straight, and the back of the head is slightly retracted backwards. The anterior jaw is adducted, and the movement of the two large arterial canals on the left and right sides of the neck can be slightly pressed.

6) The eyes are slightly open, as if they are closed and open, as if they are half-open and half-closed. The gaze is casually fixed in front of the seat.

Seven or eight feet orange early spring or one zhang.

First, the forest search two feet.

Precautions

1. When meditating, you should loosen all the objects that bind your body, such as trouser belts and ties, so that your body can relax and rest completely.

2. When the climate is cold, wrap your knees and the back of your neck warmly, otherwise, when you meditate, the wind cold invades your body and there is no medicine to cure it, which must be paid special attention to.

3. Those who practice meditation for the first time should pay attention to regulating the air and light, because if the light is too strong, it will be scattered, and if the light is too dark, it will be easy to get drowsy. Three feet in front of the seat, the air should be able to convection.

Fourth, people who are new to learning should not meditate when they are too full, and if they feel drowsy, they should not sit reluctantly, and they should sit again after sleeping enough, so that they can easily calm down.

5. Whether it is a beginner or a long practice, the sitting place must be so that the buttocks are raised.

Two or three inches, people who are new to meditation, their legs are stiff, and they can be raised.

Four or five inches, it can be gradually reduced over time.

6. When getting off the seat, rub your face and feet with both hands to make your qi and blood move, and then leave your seat, and you should do moderate exercise.

7. When sitting, the round finch should smile on his face, so that the nerves of the face are relaxed, the face is lovable, and the mood is naturally relaxed. Don't make your facial expressions stiff and dry, turn into cold, and your heart will become stiff and tense.

8. When you first meditate, you should take the method of having less time each time, but increasing the number of times. If you sit for a long time, you will get bored, so it is better to sit a few times a day for a short period of time.

The ideal sitting position is the "seven-branch sitting method". The so-called "seven branches" refer to the seven points of physical requirements:

1.Feet on the kneeling: first put the left foot on the right leg, and then put the right foot on the left foot, called King Kong sitting (for men). First, put the right foot on the left leg, and then put the left foot on the right foot, which is called Ruyi sitting (for ladies).

2.Straight spine: Each cone of the spine is like abacus beads stacked vertically, naturally upright and slow.

3.Shoulder tension: After sitting down, with the top of the head, the whole spine is straightened and the head is straightened, the chest is slightly straightened, the shoulders are opened, and then relaxed from the top to the bottom, and the upper body is in a natural and straight state.

4.The hand knot is imprinted under the umbilicus: the right palm is placed on the left palm (male), or the left palm is placed on the right palm (female), and the two thumbs are gently touched, and the legs are naturally relaxed.

5.Positive head: the head is not pitched, not skewed, and the chin is slightly adducted (not lowered).

6.Slightly closed eyes: The eyes are ajar, and the distance between the visible body is about three meters. The gaze can be fixed on a still life about a cubit in front of the body.

7.Tongue licking of the palate: exhaust the air at the back of the tongue, relax the throat, and the tongue will be retracted later, so you don't have to "resist" hard. The lips are slightly closed, the mouth muscles are naturally relaxed, and the upper and lower teeth do not bite each other, leaving a slight gap.

Meditation is a practice method, and regular practice of meditation can make the body and mind light, refreshed, and obtain inner peace and joy; With the deepening of meditation and meditation, you can open up the wisdom of your own mind and see your mind.

1.Sitting posture. The best sitting posture is the double kneeling, and the center of gravity of the whole body falls in the middle, which is the most stable and durable; It is not necessary to raise the hips, if one foot is too high, you can raise the hips to balance the posture.

2.Tune in. Relax the whole body, sit upright, do not lean forward, do not lean back, the head is straight, and the top of the head (Baihui) is lifted up by a breath, and the whole body is covered.

Lift it in one breath, close your jaw (to make your body energy smoother), and lean the back of your neck slightly against the collar.

3.Pranayama. Slowly inhale fresh air from the nostrils, exhale turbid air through the mouth, want the breath to enter and exit from the pores of the whole body, until three or seven times, and then close the mouth, lips and teeth together, tongue against the roof of the mouth, the function can make the two pulses of Ren Du communicate.

4.Alignment. Don't deliberately control your breathing, just observe and be aware of your breathing; If you find that you have distracting thoughts, you can suppress the thoughts and gently bring them back to your breath.

5.Sit down. Rub your hands together to warm each other, caressing your face and head, as well as shoulders, arms, waist, thighs, knees, calves, ankles, etc., so that the qi and blood can be activated and dredged.

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