The following excerpts are taken from the introductory meditation method of the feast master for your reference.

Do simple warm-up exercises before meditation to make your bones and muscles soft before meditation.

Before each meditation, you need to do head exercises. Move slowly and gently, open your eyes and breathe naturally. The purpose of head movement is to reduce the blood in the head and reduce the motivation of thought fluctuation; Let your mind become fresh and quiet.

After the head movement, put the left and right palms on the abdomen (about three fingers below the umbilicus), touch the thumbs of both hands to form an inverted triangle, take a deep breath, then slowly exhale and bend over, press the palms on the lower abdomen to help exhale until the breath is completely exhaled, and take three deep breaths continuously. The purpose of deep breathing is to eliminate the polluted air in the body, exchange oxygen for fresh air, and make the blood circulation smooth.

Even if beginners don't know double sets, at least practice single sets.

1 Back vertical-after leg rolling, stand up, not stand up, head vertical, chin adduction, Adam's apple pressed down.

2 hand knot method defines the seal-two hands are tied into a circle, the right hand is down, the left hand is up, and the two thumbs are gently connected to form a circle, which is gently flat on the ankle and leg under the abdomen.

3 Relax your shoulders-relax the muscles of your shoulders and feel that you have no shoulders, no arms and no hands.

4 the tip of the tongue licks the upper jaw-the tip of the tongue licks on the salivary glands of the gums on the front teeth. Do not use force. If there is saliva, swallow it slowly.

Watch your mouth-snore whenever you want, and don't open your mouth to breathe unless you have a nasal disease.

6 eyes slightly open and close eight and split in two, looking at a point on the ground two or three feet ahead, not to see anything, just because the eyes are wide open and the heart is easy to disperse; It's easy to get dizzy when you close your eyes. If you feel tired after opening your eyes for a long time, you might as well close your eyes for a while.

The purpose of meditation is to seek inner peace, which is closely related to breathing. In other words, if you want to adjust your mentality, you must start with adjusting your interest rate. Whether it is Taoism in China, Yoga in India, Tantric Buddhism in Tibet or Tiantai Buddhism in China, when it comes to the second practice of meditation, we must pay attention to the adjustment of breathing and qi.

Relax body and mind

Generally, the round futon should not be full, but one-half or one-third according to personal circumstances, which is conducive to straightening the waist; You can put a square pad with moderate hardness under your legs. When you meditate, you should relax completely, and try not to wear necklaces, watches or glasses on your body. It's best to wear loose clothes and relax your belt, so that your body is completely stress-free.

After sitting down, I began to relax and told myself to relax my head, eyes, facial muscles, neck, shoulders, arms, lower back, lower abdomen and legs, focusing on my hips and sinking my breath into my abdomen. Any part of the body, even the skin, should be completely relaxed. As long as there is pressure, you will be nervous, which will affect the nervous system and even the digestive and secretory systems.

After the body is completely relaxed, open your eyes slightly for about two or three minutes. Don't exert yourself, don't think about anything, relax your facial muscles, smile slightly, and have a sense of joy in your heart. Tongue in upper and lower jaw, chin retracted, lumbar spine straight. Hands are tied under the umbilicus, and the left palm, right palm and hands are connected with two thumbs. After that, I stopped paying attention to my body, focused on my hips and cushions, and began to pay attention to my breathing. At this time, give your body to the futon and your heart to the method.

If you feel sleepy or groggy, keep your eyes open and wait until you feel better. Paying attention to breathing is a very boring thing, and it is easy to get dizzy or paranoid, and my mind is full of delusions. Pay attention to class when you are in class, eat when you are eating, sleep when you are sleeping, and concentrate on everything.

Count breathing

Pay attention to breathing for a long time, and you may feel bored. Now I'll teach you another way:

1 counting breath (counting breath method),

2 chanting Buddha. These methods are also aimed at achieving the purpose of uselessness and concentration.

Practice breathing first and pay attention to the difference between breathing. The average person has a long breathing time and a short income time. So when we count breaths, we only count breaths, regardless of income. Every time we exhale, we will count a number. When we inhale, we still stay at that number, and when we exhale in the next breath, we change the next number.

The average person breathes about fourteen to sixteen times a minute. You can't deliberately control your breathing, or your chest will feel uncomfortable.

When you have experience in meditation, your breathing will naturally slow down gradually to four or five times a minute, which is already a state of concentration. Generally, I breathe ten times a minute, and my heart is quite stable.

If you are short of breath, you must be bored, scared, impatient and excited. Breathing is closely related to pulse. If there is a problem with breathing, there will be a problem with pulse. If your pulse is fast, there must be something wrong with your breathing, so you should breathe in the usual way.

The way to calculate interest is to count a number every chance, from one to ten, and then back to counting dozens again and again, again and again. When counting interest, once you have delusions or distractions, you have to count it again in the middle, so you often can't count from one to ten smoothly, or you don't count to ten, or you count too much without realizing it. You may feel fresh at first, but you will get bored after a while, so practice keeping every number fresh with every breath.

Count the names of buddhas.

Some people don't breathe, they breathe normally. Once they count their breathing, their breathing becomes short and unnatural. If so, try the method of chanting Buddha, that is, chanting the name of Buddha Amitabha or Guanyin Bodhisattva.

Besides simply reciting Buddha's name, we can also recite Buddha's name and count it, that is, recite Buddha's name or Guanyin Bodhisattva's name and count it. How to count amitabha I and amitabha II ... also from one to ten, and so on. Its purpose is to concentrate people's thoughts.

The method of chanting and counting has nothing to do with breathing. It doesn't need to cooperate with breathing, neither too fast nor too slow. It is easy to count a number in one sentence, then clearly know the existence of this number, and then continue to read the second number in the second sentence, clearly focusing on the counted number, which is the same as counting every promise.

Adjusting the body, adjusting the air and adjusting the heart is the adjustment. The movements and postures during meditation are related to physical adjustment; Pranayama is related to inhalation and exhalation. Pay attention to inhale and exhale, and your heart will naturally calm down. Only when the heart is connected can the heart be calm, and all kinds of thoughts, psychological activities and impulses will naturally stabilize, so as to adjust the breath and heart.

Full body massage before sitting up

After meditation, before you sit up (decide), your heart should move first, tell yourself that you are going to sit up, then slowly shake your body, put your hands together, put your hands on your knees, shake your body greatly and shake every joint; Let go of your legs and do a full-body massage.

The order of massage is to rub the palm first, gently massage the eyes with the back of the thumb, and press the eyeball with the palm of the hot palm; Then massage the face, forehead, back neck, ears, shoulders, arms, back of hand, chest, abdomen, back, waist, especially axillary lymph nodes of both arms, lower back kidney and Ming gate. More massage is good for health. Next, the right thigh, knee and calf, the left thigh, knee and calf, gently turn the ankle.

For those who meditate, the back is very important, so we should massage more.