What is the specific practice of meditation?

Tell me about the specific method of meditation practice. Choose a position that is comfortable and not so comfortable that you won't fall asleep. It can be sitting cross-legged, sitting in a chair, or lying down, as long as you can keep your brain awake.

Relax your whole body. Once you've adjusted your posture, it's time for the most critical part of getting started: body relaxation.

Slowed breathing. First of all, breathing must be abdominal breathing, simply put, the ups and downs of the lower abdomen are used as traction, pulling the diaphragm up and down, and then the stomach will expand, not the chest is expanding; Second, try (but not forcefully) extend each exhale and inhale for as long as possible, and gently and long, that is, let the breathing become slow. Emptying the mind, saying that emptying is not comprehensive, but it should be accurate to stop thinking, that is, to stop the thoughts (pictures or ideas) in the mind. ‍‍

It's meditation, it's very simple, but it's complicated to improve. When meditating, there is no need to keep the know-how, no luck, no need to stop thinking, no need to return to the light, no need to think about the dantian, no need to put the tongue on the bridge, no need to clasp the contract with the hand, no need to look at the nose, no need to look at the heart, no need for all other tricks. As long as the body is upright, unmoving, and unshakable, like a bodhisattva carved in clay and wood, it is legitimate.

The legs are crossed or hanging, the eyes are open or closed, those can be casual. As for the two hands, it is not a problem to put them in the middle or to the left and right. However, the clothes should not be too tight, the trouser belt should be loosened, and the cushion should be soft and thick and elastic, so as not to make the body uncomfortable.

Mosquitoes, bed bugs, fleas and other types should be removed. After sitting for a long time, it is best to forget your body. If there are too many distracting thoughts, you can also use the counting method.

Actually, distracting thoughts and meditation are two different things, and distracting thoughts do not hinder meditation. As long as the body is still and still, it is okay to listen to the distracting thoughts. ‍

I have been meditating for about eight years, and I have practiced many different meditation methods, but the following is the most basic method: find a quiet room and close the door. Sit down, cross-legged, or sit in a chair.

The important thing is to sit comfortably. If you don't have a good back, you can have a chair back to support it. Thin people can add cushion support.

Perceive what is happening in the moment, such as breathing, the sensation of a certain part of the body (comfortable or uncomfortable are feelings), the temperature, listen to the sounds that are happening, and be aware of the thoughts that arise in your head. If you're having this body for the first time, you're curious about all the sensations that are happening, right? Perceive with a curious attitude.

When meditating, let go of the goal, throw away the concept, and give up the effort. Embrace what's happening! ‍‍

One of the easiest ways to meditate is breathing meditation. The method of breathing meditation is simple. Start by finding a comfortable position to sit and breathe naturally.

Focus your attention all on the breath, on every detail of the breath, on the sensation in the nasal cavity, in the chest cavity, and then in the abdominal cavity. If you feel like you're starting to get cranky, try to refocus your attention on your breathing. In this process, it is important not to criticize your own thoughts, but to let these thoughts come and go, realize that your attention is distracted, and just shift it back.

At the beginning of the practice, it may be difficult to concentrate all the time, and your mind will wander often, and after a few minutes you will start to think crankily. But by practicing it repeatedly every day, you will gradually be able to insist on breathing and meditating for 20 minutes each time without wandering, and achieve the effect of improving your mood and concentration just mentioned. ‍‍

We recommend the "Xiaozhiguan" (or "Tongmengzhiguan", or "Meditation on Meditation" made by the Tiantai Patriarch Wisdom Master, which is a system for practicing meditation in the family. This handout deals with no single step: the first five are all steps to prepare for meditation

1. Possession (first of all, we must keep the precepts, have a suitable venue, cut off unnecessary mundane affairs, and get close to good knowledge, that is, there is a suitable person to guide you) 2. Desire (control the five desires of color, fragrance, sound, and taste) 3. Abandon cover (abandon greed, hatred, ignorance, remorse, and other troubles) 4. Harmony (food, sleep, body, breathing, mind) 5, convenience (the five methods are desire, diligence, ingenuity, wisdom, and one-mindedness). ‍

I have created an independent corner at home: the independent corner can be a room, or just a floor-to-ceiling window, close the curtains, this is your world, you can read quietly, think about life, relax, **some original pure**, put on headphones, in the city you can also imagine yourself under the sea or in the summer grassland, my personal favorite is the sound of the valley. The effect I feel myself is:

Clearer thinking, more stable emotions, sharper intuition, and better sleep quality. On weekends with friends, regular exercise, a light and healthy diet, and regular meditation can help you keep yourself in the best shape and face all kinds of problems in life.

My method is to first put your palms together, recite the Buddha's name, put your vision on the center of your eyebrows, let your mind settle completely, and then slowly think about nothing: don't think about the Buddha and don't think about evil...

Meditation As the name suggests, the Netherworld Death Any distractions and thoughts in the heart can also be called meditation.

There is no fixed law, only the Tao and the Buddha in the heart; The level of cultivation determines the level of personal realm!

There are so many specific practices of meditation that thousands of them have developed now, and I can't say enough for three days and three nights. In the end: two words are "vigilance", and one word is "view"!

Meditation? The best Chinese culture is called: Zen Buddhism!! It's just that the past dynasties didn't promote it. Ay. Pity!

Abdominal breathing in yoga.

Relax yourself, empty yourself, the main thing is one word, quiet.

I fell asleep thinking about it.

1.Find a quiet place: Find a quiet, comfortable place on the ridge, which can be your room, garden, park, etc.

2.Choose a meditation pose: it can be sitting, lying, kneeling, etc. Correction.

3.Focus on your breathing: Relax your body, focus on exhaling and inhaling, take a few deep breaths, and feel each breath.

4.Relax the body: Start at the top of your head and slowly relax the muscles of each part and feel the feeling of relaxation.

5.Look at your own thoughts: empty your mind, don't resist any ideas, accept them, but don't cling to them.

6.Focus on the present: Focus on the present and don't think about the past or the future. When your mind begins to wander, go back to your breath to regulate.

7.Duration: It can range from a few minutes to a few hours, and meditation requires a lot of adaptation and perseverance.

Note: The above are simple meditation steps, due to different personal experiences, it is recommended to add your own elements appropriately.

Meditation, simply put, is to fix the mind in one place, settle down, and the body and mind will slowly change at the same time. Loss.

In the early stage, there should be a sufficient theoretical foundation, a material environment foundation, or a good teacher, and it is necessary to calm the karmic obstacles before starting, and be prepared to take it right.

Just practice casually.

1. Relax your body, choose a quiet room, sit naturally upright or cross-legged, keep your spine straight, keep your head and neck upright and relaxed, put your hands on your knees, breathe naturally and easily, quietly, and slowly put down the distractions in your heart.

2. Breathing method, close your eyes slightly, gently count your breath, silently say "inhale" when you inhale, and "exhale" silently when you exhale.

3. In the process of breathing, you may be pulled away by the distracting thoughts in your heart, so you don't have to be impatient, just focus your attention again, and continue to pay attention to the way you breathe.

4. Observe the body, you can observe the process of breathing, observe the bulge and contraction of the lower abdomen, observe the distracting thoughts coming from **, follow the distracting thoughts, and see how the distracting thoughts dissipate.

Meditation is not about thinking about nothing, but about exercising willpower, the main thing is not to be distracted and to focus on the breath of the body. If you can't do it at first, don't worry about the hollow of the key segment, do it a few more times, and redraft it blindly to retract your attention to your breathing, which will definitely have an effect after a long time. Meditation training focuses on perseverance, and even if it is five minutes at the beginning of the fire, it can also have the effect of exercising willpower.

1. Put your feet flat on the ground, put your hands on your thighs, sit upright on the chair, and it is best not to lean on;

2. Sit cross-legged, straighten your upper body, and put your hands on the inner thighs;

3. Lie flat. Choose a position where you close your eyes and feel the various parts of your body, such as your hands, feet, and abdomen, while consciously relaxing them.

Benefits of Meditation:

Lowers blood pressure. Meditation can artificially create a mood to regulate the vagus nerve, reduce vascular tension, reduce vascular resistance, and then lower blood pressure.

Anti-loneliness. The concept of meditation includes the content of opening one's heart and empathizing with others, which can improve the social skills of the elderly. If several elderly people meditate together, it can also produce in-depth spiritual communication, which is conducive to reducing loneliness and gaining a sense of belonging.

Anti-sensitive. Studies have shown that completing 3 months of meditation can significantly reduce the mild cognitive impairment of the elderly and prevent the development of other dementias.

The above content reference: People's Daily Online - often practice meditation, the brain ages slowly.

Meditation can be done by following your breath, repeating a mantra, focusing on something, learning to imagine, scanning your body, etc.

1. Follow your breath.

This is the most basic and universal of all meditations, so breathing meditation is perfect for beginners. Choose a spot above your belly button, focus, and feel the dynamics of it fluctuating with your breath. Don't try to change the rhythm of your breathing, just breathe as you normally would.

2. Repeat a mantra.

Repeat the split mantra over and over again while meditating until you regain your mind and enter a deep meditation state. You can choose anything as a spell for as long as you remember.

3. Focus your attention on something.

As with chanting a mantra, you can choose to gaze at something and focus on it, so that you can enter a certain level of deep awareness. This is one of the methods of open-eye-open meditation, and many people find that if they find a landing point for their gaze, then it will be easier for them to enter the deep consciousness of divine annihilation.

4. Learn to imagine.

Simulate a peaceful scenario in your mind and explore it step by step until you attain complete serenity. You can simulate the scenario to your liking, you don't have to imagine how realistic it is, you should adjust it to your own situation.

5. Body scanning.

Consciously focus your attention on a certain body part, scan your whole body one by one, and consciously relax them. This simple meditation method will relax your brain as well as your body.

Choose a comfortable sitting position to sit on the mat. Stand with your back straight, your arms relaxed, your hands on your knees, and your eyes looking straight ahead. Flip your palm facing up, and touch your thumb and index finger to form a wisdom mudra. Close your eyes and relax your shoulders, arms, knees, feet and entire body.

2. Pranayama - cut off the interference of the outside world and adjust the consciousness inward through breathing.

Eliminate all distractions from the outside world, focus your consciousness on your breath, inhale deeply, and breathe in fresh air into your abdomen, which slowly bulges outward;

Then exhale slowly, expel the waste gas and turbidity of the body outward, and adduct the lower abdomen inward. Maintain this rhythm of breathing, and your mind will slowly become calm, leaving aside all worries and distractions, and relaxing your body and brain.

3. Awareness - entering a state of not thinking about anything.

Enter the practice of meditation. (5-8 minutes blank).

4. Awakening - Slowly waking up from deep breathing back to reality.

Focus on your breath again, inhale deeply, exhale slowly, gently move your fingers and toes, and after 4 or 5 breaths, slowly open your eyes and relax your legs.