I often compare the mind in meditation to a jar of muddy water: the more people ignore or disturb it, the more impurities precipitate to the bottom of the jar, and the natural and clear nature of water is revealed. So is the nature of the heart. Let nature take its course, and without change, it can find joy and clear truth. So, don't let your heart have any obstacles or burdens. When you meditate, don't deliberately control or force your mind to be quiet. Don't be too serious or feel that you are doing some special ceremony; Don't even think you're meditating. Keep your body natural. Also let you breathe naturally, imagine you as a void and accept the whole universe. Subtle balance meditation, like other arts, must maintain a delicate balance between relaxation and vigilance. Once upon a time, there was a monk named Yi 'er who studied meditation with one of the closest disciples of the Buddha. He can't understand what kind of mentality he should hold. He tried to concentrate, but he felt a headache. So he relaxed and fell asleep. Finally, he asked the Buddha for help. Knowing that he was a famous musician before becoming a monk, the Buddha asked him, "Aren't you good at playing the piano at home?" ! "Al nodded no .. Must be moderate, not too tight nor too loose. "That's right. Your heart should be neither too tight nor too loose. One of the great female teachers in Tibet is Maggie Ladu. She said: "Be alert, be alert; But relax, relax. This is an important "seeing" in meditation. "Stay alert, but relax at the same time. In fact, you are so relaxed that you don't even have the idea of relaxing. Thoughts and emotions: Waves and oceans are recorded in the ancient meditation teaching method. At the beginning of meditation, thoughts always appear one after another, never ending, just like a steep mountain waterfall. Gradually, meditation has made progress. Thought is like a stream that passes through a deep and narrow canyon, and then slowly winds its way to the sea like a big river. Finally, the heart becomes like a calm ocean, with occasional ripples or waves. Sometimes, people think that there must be no thoughts and emotions when meditating; When ideas and emotions appear, they become irritable and think they have failed. This is by no means the case. There is a Tibetan saying: "As long as meat is not bone, as long as tea is not tea, this requirement is not too much. "As long as there is a heart, there must be thoughts and emotions. Just like the sea has waves, the sun has light, and the light of the heart is its thoughts and emotions. The sea was disturbed by waves. Waves are the nature of the ocean. Waves will rise, but where will they go? Return to the sea. Where do the waves come from? Sea. Similarly, thoughts and emotions are the light and expression of the mind. They come from the heart, but where do they disappear? Back to the heart. Whatever comes to mind, don't treat it as a special problem. If you don't have a strong reaction, if you can bear it, it will return to its nature. If you have this understanding, then the thoughts in your heart will only strengthen your practice. If you don't understand that their essence is the light of the mind, then your thoughts will become the seeds of chaos. Therefore, please treat your thoughts and emotions with an open-minded and compassionate attitude, because your thoughts are your family and your inner family. In front of them, as Dunzhu Rinpoche often said, "Be like an old wise man and watch the children play. "We often want to know how to deal with negative mentality or some disturbing emotions. In the open-minded realm of meditation, you can look at your thoughts and emotions completely without prejudice. When your attitude changes, the whole atmosphere inside you will also change, even your thoughts and emotions. When your attitude changes, the whole atmosphere inside you will change, and even the nature of your thoughts and emotions will change. The more amiable you become, the more lovely they will become; If you think there is nothing wrong with them, they won't bother you. Soon, you will find that thoughts come and go like the wind. The secret is not to "think" thoughts, but to let them flow through your heart without leaving any traces in your heart. In the hearts of ordinary people, we see a steady stream of ideas; But this is not the case. You will find that there is a gap between every two thoughts. When the past thoughts have passed and the future thoughts have not yet arisen, you will find a gap, in which the original consciousness or "mind" is revealed. So meditation is to slow down your mind and make the gap more and more obvious. Yes, Pan said. That's right, to extend it: that is meditation. "