Take a deep breath and focus on your lower abdomen

The correct abdominal breathing method is: when you start to inhale, the whole body exerts, at this time the lungs and abdomen will be filled with air and bulge, but you can't stop, you still have to say that you can continue to inhale as hard as you can, regardless of whether you inhale air or not, just inhale and inhale again. --How to do abdominal breathing:

1. The body can lie flat or sit or stand, and the hands can be gently placed on the top of the abdomen, so as to feel the feeling of the abdomen bulging or concave, and try to keep relaxed, the goal is to relax and relax. 2. The abdomen is bulging when inhaling (the waist should be forced at the same time when inhaling), and the abdomen is naturally concave when exhaling. 3. When breathing, relax your chest muscles, don't shake your shoulders up and down, and focus on feeling your breathing.

4. The appropriate number of breaths is four (referring to four inhalations and four exhalations) to six times per minute, a total of about 15 seconds to 10 seconds for a total of about 15 seconds to 10 seconds, inhale or exhale slowly and smoothly, not too hard, and the better situation is to exhale about twice the time of inhalation (exhalation is slower than inhalation speed). Effective breathing: that's 1:

4:2 means that for every unit of time you breathe, you have to hold your breath for four time units and exhale for two time units. Method:

Inhale through your nose for 5 seconds. Exhale for 10 seconds, count 35 seconds as one time, and do ten times a day in the morning, noon and evening, the method is very simple, and the effect will be great if you persevere.

It is to take a breath and then exhale it slowly, so that you can regulate your heart function.

For example, chest breathing is when the chest expands when you inhale and returns to normal when you exhale.

In this way, it is very simple and clear to see if abdominal breathing is very simple, abdominal breathing is much better than chest breathing, and seeing Lou Lou said that Qi Shen Dantian, in fact, it is to focus on the position of the lower dantian, if Lou Lou is interested in cultivating this aspect of things, you can search for the vortex spiritual power, it is very orthodox, and it is also very good for the body.

You understand the opposite!! Hehe.

The abdomen bulges when you inhale and the abdomen is sunken when you exhale.

The chest doesn't rise and fall.

It can be understood that abdominal breathing can better massage the internal organs, the abdomen is tightened when exhaling, exhaling is the key point of abdominal breathing, and mastering it well can play a role in exercising abdominal muscles.

Abdominal breathing is to make the diaphragm move up and down, which is not what Qi Shen Dantian means.

You understand the opposite!! Hehe.

The abdomen bulges when you inhale and the abdomen is sunken when you exhale.

The chest doesn't rise and fall.

To put it bluntly, the stomach bulges when you inhale, and the stomach deflats when you exhale.

Probably, but the main thing is to be quiet.

How do you get yourself to fall asleep fast at night?

If you don't sleep well, you may be emotionally unstable, and you can try taking some medications, such as sleeping pills or gamma oryzanol. Many people may think about some things before going to bed, which makes it difficult to fall asleep, so try not to think cranky before going to bed, and calm down your mind, which will make it easier to fall asleep. Easily impatient.

It may be due to the relationship between personality or too much pressure from work and study. Think as clearly as possible in advance, arrange a plan, complete it step by step, don't be too anxious when you encounter emergencies, try to take a deep breath, think clearly about how to deal with it, impatience can't handle things well, and slowly overcome the problem of being impatient. Unstable heart rate.

Try to exercise more, moderate exercise can stabilize your heart rate. Regular life, adequate sleep and moderate exercise all contribute to a stable heart rate. If it is a disease, it is necessary to seek the assistance of a medical professional.

Inability to concentrate. Perhaps it is the lack of moderate rest, physical and mental overload, resulting in inability to concentrate. At this time, you need to get enough sleep and moderate rest, and reasonable exercise can also help you concentrate.

Lack of self-confidence in oneself and poor interaction with others. It may be an inability to respond reasonably to other people's cues, resulting in poor social interaction. Lack of knowledge and wisdom leads to low self-confidence.

You can try reading some inspirational books, such as many books published by Liu Yong, "Affirm Yourself", "Create Yourself", "Speak to Your Heart", and "Be a Happy Reader". I think it will help you. Whether it's boosting your self-confidence or communicating with others.

If you really feel that your physical and mental condition is not very stable, there are many physical and mental outpatient clinics that can help you tide over the difficulties, communicate more with professional doctors, and take appropriate medications, I think you will be able to do it as soon as possible.

Meditation is a good way to empty yourself, which is conducive to concentration, but this method is difficult to adhere to, you can usually choose to find some suitable attention training methods on the Chinese attention training network, which can train your attention well.

Yes, definitely. The key to the primary level is to move from concentration to divergence.

Oh? Fellow believers

This one.. There may also be a need to explain:

This is an allusion to "grinding bricks into a mirror", and the following is a reference.

Zen Master Matsu went to Huairang Zen Master to learn the Tao, and sat in meditation every day, once Huairang Zen Master asked Matsu: "What are you sitting in meditation for?" Matsu said, "Of course, it's for Buddhahood!" ”

Huai Rang took a brick and grinded it, Matsu felt very strange and asked him what he was grinding bricks? Huai Rang said, "Grind him into a mirror." ”

Matsu said: "How can grinding bricks be ground into mirrors? ”

Huai Rang replied: "If grinding bricks does not become a mirror, how can you become a Buddha in zazen?" ”

Meditation cannot be considered the main practice of Buddhism, because different sects also have different ways of practice, and meditation is the basic practice of Zen Buddhism.

Before learning to meditate, you must first be clear about why you are meditating. Indeed, meditation cannot become a Buddha, meditation can only train the legs well! Shakyamuni was a practitioner who attained zazen meditation, and the practitioners before him were meditating.

But he is the only one who has become a Buddha. Therefore, whether you become a Buddha or not, whether you are enlightened or not, is not about sitting, but about the mind. It lies in whether the mind can be clear, free from attachment, and free from obstacles.

As for how you sit, whether your posture is right or not, and whether you sit for a long time, it doesn't matter.

Since ancient times, all sects and sects have not opposed zazen, and they have all affirmed its function of calming the mind.

If you understand this and you are ready to continue, let me explain the method.

Actually, I don't need to elaborate on this, there are some on the Internet.

The simplest is the concept of counting breaths, from the "Anpan Shouyi Sutra", to put it simply.

1.Focus on the tip of your nose and be aware of your body's presence.

2.Be aware of the breath in and out and observe the breath.

3.Start counting when you exhale, don't count when you inhale.

4.It can be divided into different number methods, such as: forward (1 10), reciprocal (10 1), interval (1, 3, 5...).

Important: Don't focus on numbers, just make sure you're counting! Don't try to control your breathing.

Don't just chase the method! This is very important, the purpose of zazen is to meditate the mind, and meditation is to settle down. The purpose of meditation is to communicate with the universe and to break through ignorance.

Of course, there are many more ways to do this, so I won't repeat them here.

The most important thing is the difficulties encountered in zazen, remember your initial intention, and the difficulties in the middle are the "fruits" of the previous obstacles, so don't be afraid.

Just remember your initial mind, which is a bodhichitta mind. Let go of the attachment to the method, don't be overly nervous, and don't be in a hurry. And don't care about the time you sit every time.

You can do it!

When practicing abdominal breathing, be sure to inhale slowly and exhale slowly, try to lengthen your breathing, inhale with your abdomen bulging outward, and exhale with your abdomen inward**. At the beginning of the practice, don't deliberately lengthen your breathing, do what you can, and as you practice, it will gradually deepen. When practicing, focus on the breathing, do not have distracting thoughts in your heart, and gradually feel the mystery of the breath.

Health, Wellness, Constipation, Exercise, Deep Breathing.

Let the chest breathing and abdominal breathing be combined, alternately!