Teach you how to sit and meditate

Meditation is similar to yoga. It uses meditation to clear away distractions and sort out thoughts, so as to achieve physical and mental peace. Meditation usually lasts from 10 minutes to 2 or 3 hours. The first thing to pay attention to is correct sitting posture. Beginners can sit on the edge of a seat cushion about 8 centimeters high and focus on a place 3 feet away, or think about nothing and just focus on the movement of breathing. When meditating, learn to breathe from your belly. When you inhale, your abdomen expands and when you exhale, your abdomen contracts.

It is also important to dress appropriately when meditating. It is best to wear loose shirts and pants, because any tight clothing will make you feel uncomfortable during meditation. While sitting quietly, use self-suggestion to relax your whole body. Every time you relax a part, you can imagine letting go of the uneasiness and anxiety in your heart. After sitting quietly like this for about 10 minutes, your body will no longer feel tight and stressed. If you can practice more, after a period of time, your mind will always be in a calm state, your thinking will be clearer, and your analytical ability will be improved.

Regular meditation can reduce the stress of life, enhance the body's ability to resist diseases, relieve mental stress, and has a good effect on improving respiratory tract, headache, stomachache, nervous system and other diseases.

It is not difficult to learn to sit quietly and meditate. You do not need to recite words, focus on the Dantian or sit in the lotus position. In fact, if you have ever prayed or stared at something for a long time (such as a campfire or the ocean), you probably already know the secret of sitting still and meditating.

If you want to practice formally, the key points are very simple:

1. Sit in a comfortable posture. The traditional posture is to sit cross-legged on the floor and put a small round ball under your buttocks. Upholstered. If you feel uncomfortable sitting like this, there are many other positions, such as lying on your back, sitting on your legs or sitting on a chair with your back straight.

2. Straighten your back and imagine that your head is hanging from a rope tied to the ceiling.

3. Breathe deeply through your nose to fill your lungs with air and expand your abdomen and entire chest. Then slowly exhale through your nose or mouth. When you are almost done exhaling, contract your abdominal muscles to empty all the gas in your abdomen.

4. Choose something to stare at, such as candlelight, flowers or pictures. Or, (at this time, you can learn from what the teacher taught you in yoga rest. When you inhale, slowly and silently say "Ou... Ai... Ou..." When you exhale, you can say "Ou... Ai... Ou..." softly and slowly. ...") Or count every time you exhale and inhale, so as to focus on your breathing, inhale slowly and count to five; while exhaling slowly, count to five, if you find yourself When the distraction begins, slowly bring your mind back to your breath or the object you are looking at.

It's best to start practicing for ten minutes to an hour a day, but experts say practicing for just a few minutes can have benefits.

Scientists have discovered that when a person sits in the lotus posture, his brain waves will immediately change from beta waves to alpha waves, even if he does not meditate. This change means that a person's mind becomes calmer. When we sit down to meditate, we may find some impure thoughts floating around in our minds. A crude mind (conscious mind) is in constant turmoil. It swims around like ten wild horses through five sense organs (eyes, ears, nose, tongue, skin) and five action organs (vocal cords, hands, feet, anus, genitals). A great yogi once said: "The mind is like a drunken monkey stung by a scorpion." The endless human mind, blindly running from one sense pleasure to another, is like a drunken monkey. An addicted drunk monkey. It is also like being stung by the scorpions of jealousy, greed, and pride, and being struck by hatred. Therefore, the greatest conquerors on earth are those who conquer their own hearts.

How does one conquer this tumultuous desire? How to obtain a peaceful mind? Only through meditation can there be a solution! Meditation is a spiritual science. Those who teach meditation need to have a higher understanding of self-nature, so only people with experience in spiritual practice can teach meditation.

According to modern medical experiments: When people who are skilled in Zen or yoga meditation meditate, their brain waves are continuous alpha waves; when a person engages in rational thinking or worries or tension, his brain waves Most of them are beta waves. Beta waves have a more irregular rhythm.

Alpha waves represent a state of no anxiety and no tension. When a person sits quietly for a while, his brain waves will change from beta waves to alpha waves. Most people only produce theta waves when they are sleeping, but during deeper meditation, most of the brain waves are theta waves, which are related to the subconscious mind.

As the meditation becomes deeper, theta waves will turn into delta waves. Through the training of meditation, the mind will be systematically reshaped into a healthier and more coordinated state. Scientific experiments have proven that meditation can reduce depression, stress, apathy, headaches, insomnia and absentmindedness, and can increase concentration and memory. The autonomic nervous system (the part of the nerves that controls the body's internal functions) is connected to the hypothalamus of the human brain and is controlled by the limbic system of the midbrain. Meditation can affect a person's midbrain and stabilize the hypothalamus and a person's emotions.

The structure of the human brain is similar to that of a walnut and can be divided into two parts. The left half controls the right half of the body, and the right half controls the left half of the body. The human left brain is analytical, logical and rational, so it is inclined towards science and mathematics. The right brain is intuitive and creative, so it is inclined to music and art. With the development of science and technology, we have ignored the development of the right brain. Therefore, in order to harmonize the development of intelligence and intuition, it is necessary to practice meditation. Lack of integration of different parts of the brain leads to instability in body functions. Stress and disease can occur when different parts of the brain function out of harmony. And by meditating we can avoid these problems. Meditation can increase our concentration and reduce depression, pain and frustration. Meditators discover that the inner world is the source of human subtle happiness.

When people sit quietly, blood flow to the brain will increase by 35%. The amount of blood supplied to the brain is closely related to our psychic abilities. And when the blood volume increases, the relative amount of oxygen will increase, so the brain function will also be improved. Sitting quietly can also give our body more rest, because the oxygen level in the human body will be reduced by 20% during meditation, and people will feel completely relaxed.