Cross-legged meditation is the most basic kung fu for practicing meditation. The quality of cross-legs directly affects the depth of meditation, which is a very important exercise for beginners. Many beginners have no idea about this, which brings great difficulties to practicing meditation. In order to practice meditation better, this paper expounds how to practice cross-legged and exercise methods as follows:
(1) Single disc: Those who are traditionally called King Kong or Ruyi Sitting
beginners must start practicing meditation from single disc (Ruyi Sitting, king kong sit). Meditation begins with pain, because the ligaments of the joints of the lower limbs of the practitioners are too tight, which affects the effect of meditation. In practice, we should follow the principle of step by step, and gradually exercise the joints of lower limbs. At this stage of practice, practitioners should stick to it. The exercise methods are as follows:
(1) Knee pressing
In meditation, the flexibility of the hip joint, which is usually called tightness, is the biggest influence on sitting, and the best way to practice hip joint tightness is to press the knee. The specific operation is as follows:
Practitioners are sitting on the mat with their legs in front of them, and their feet are against each other, so as to be as close as possible to the front of perineum; Then press the knee joint slightly with both palms, and press it rhythmically, from light to heavy, until the knee joint parts are attached to the mat. Then, lean forward, hold the toes with both hands, press the knees with elbows, and press the whole body forward until the forehead is close to the toes.
(2) Bend over (turtle style)
After the above exercises, the joints of the lower limbs have become more flexible. However, there are still some shortcomings in sitting on a plate at this time, so we should practice it one step further. The practitioner is sitting on the mat with his left heel close to the perineum and his right heel close to the outside of the left calf. Then, he puts his hands on both sides of his body, palms backward, and leans forward to make a bow. It is based on the forehead pressing the pad forward. When doing this, keep your hands on your sides and palms up. (Note that the feet should exchange exercises with each other)
(3) Single-disc exercises
After the above exercises, the lower limb joints of the practitioners have initially acquired the foundation of single-disc meditation. However, if you want to practice single-plate meditation well, you need to practice single-plate. In meditation, you should also follow the principle of advancing left and right: when practicing, sit quietly for 3 minutes with your left leg first, and then sit on the other leg for 3 minutes. We should also follow the principle of gradual progress: take half an hour first, then 4 minutes, even an hour, or more. It is best to leave first and then right in each exercise, or right first and then left, because of people's customs.
(2) Double-disc
(1) Transition exercise:
1. After the single-disc exercise has made certain achievements, it is necessary to practice with double discs. Double plate is the transition from single plate, and the following methods should be adopted in the transition:
The practitioner is sitting on the mat with his left leg down first and his right leg up again, and puts his right leg on his left thigh. Pay attention to put your feet on the seat of the knee joint as much as possible. At this time, the knee joint of the right leg may be tilted. Practitioners can hold down the knee joint of the right leg with their right hand and gradually apply pressure until the knee joint of the right leg is attached to the left foot. It is better to practice left and right.
2. After the above standards are met, then practice the transition position. On the original basis, gradually move the foot out of the body, that is, from the original position where the foot presses on the knee joint to the ankle joint; Then press the knee joint with your hand to make it stick to your leg. The left and right exercises are the same, but in opposite directions.
After the above exercises, practitioners have initially acquired the ability to meditate. Therefore, when practicing meditation, we should first take a single dish as the main practice method, and try to prolong the time of meditation as much as possible. In meditation, we should pay attention to the left and right legs and practice at the same time, and we should not be biased. Otherwise, it is not good for practicing double discs.
(2) Double-disc exercise:
After the above-mentioned exercise, the joints of the lower limbs of the exercisers have initially acquired the foundation of double-disc. However, if you want to practice double-disk meditation well, you need to practice double-disk, and you should follow the principle of step by step when practicing. Start with half an hour, then 4 minutes, even an hour, or more. When sitting, you should also follow the principle of moving left and right together. It's best to turn left and then right in each exercise, or turn right and then left, depending on people's customs.
The above are the basic principles for practicing meditation. I hope that practitioners will seriously understand them during the practice.
(3) Precautions:
When you double-dish, your feet should be as close as possible to the groin. If you can't work hard on your legs, it should not be more than 5 minutes to force double dishes, otherwise it will be more painful to meditate the next day. If it takes more than five minutes, you can change to a single dish or break it up. You can also rotate your legs in a single dish and break them one by one. When you have both legs, there will be no obstacles in the double dish. If you sit for a long time, you should keep warm, even if it is not cold, you should not meditate shirtless. If it is windy or slightly cold, you should put on a blanket or quilt. At all times, you should pay attention to keeping your knees warm, so as not to get old and cold legs.
second, train the skills of sitting cross-legged
(1) Single plate:
Beginners of meditation must start from single plate (Ruyi Sitting, king kong sit). If the abdomen is not formed, meditation will only be painful. Therefore, if the meditation time can be prolonged, it is necessary to practice dantian shaping. If dantian qi machine is available, meditation can gradually get better. If Dantian is a little angry, it is not easy for him to reach his feet during meditation, and his knees are not soft when he sits alone, so he can't close with the other foot. At this time, the most important thing is that the qi is not enough, and the feet can't be adjusted well. Scholars can lie down flat and tie three healthy belts (above the knee, below the knee and bare feet) on their legs for an hour or two, and the qi in the feet will come up and help the beriberi pass. Before passing, the feet will also be painful. We have a classmate who often feels cold all over. He has to wear a cotton-padded jacket when sleeping in winter. After wearing a health belt, he doesn't have to wear so many clothes to sleep now, because blood gas comes directly up.
(2) Double dish:
After meditation, it is necessary to use double dish, because the qi will spread from Dantian to Du meridian, and then return to Dantian through Ren meridian and then spread to the lower plate, which is very important for the qi to spread to the lower plate. When double-dish, the posture that both knees should be able to touch the ground is stable and correct. If one knee does not touch the ground, it means that the pelvic cavity is high and low, and the left and right feet are long and short. It is necessary to further adjust the hip and femur.
(3), the adjustment of the double dish is not as good as the method
If both feet and knees can't touch the ground at the same time, the health belt should be used for adjustment at this time. Now I will briefly introduce the health belt. The health belt is aimed at the problem of lateral bending or forward and backward bending of barren columns. The spine is not directly involved in the central nervous system, but the nervous system is related to the health of the internal organs. The unhealthy internal organs affect the endocrine system, and most importantly, the true qi is blocked. Meditation works hard, but the entry into the country is slow or there is no progress at all. Therefore, the most basic spinal column should be adjusted upright first, and the associated visceral problems are therefore easy to correct. Therefore, not only the long and short legs, but also women who have problems, qi failure in confinement, blood gas obstruction, cold hands and feet in winter, and viscera and organs can be treated with health belts.
Some people who practice meditation and abdomen wear health belts, so it is easy to induce qi, and it will come in ten minutes. It is strange that qi will come up to the end and go to the brain. Those who don't meditate will be tied up for 2-3 months before they get angry. Therefore, old classmates, in addition to being infected with viral diseases, if they are visceral diseases, try not to rely on drugs and use health belt to treat the best.
The reason why wearing a health belt can induce qi is that our feet are usually flared, so the angles of the hip and femur are also flared. When the hip and femur are flared, when the feet walk, they form an outward splayed posture, and the spine is not easy to straighten. Tie the health belt, put your feet together, and the hip and femur are adducted relatively, so the angle of the pelvis is returned, and the spine is straightened, which will directly affect the central nervous system and internal organs, and achieve the purpose of restoring health. Therefore, people who wear health belts will be more likely to induce qi activity in the early stage of learning meditation than ordinary people.
(4) How to tie the health belt:
1. Ankle part: Tie the shortest third health belt on the upper part of the ankle, and the tightness should be appropriate. If it is too loose, it will swell greatly and hurt. If you feel too tight when you lie down, you should relax a little more, because after ten minutes, when you breathe, your feet will swell and the belt will be pulled tighter. If bare feet hurt, putting a towel between bare feet can also solve this problem.
2. Above the knee: Tie the first healthy long belt 1~2 cm above the knee. It doesn't matter if you tie it a little tighter here.
3. Below the knee: Tie a second healthy long belt 1~2 cm below the knee, which should be slightly loose here, but not too tight, because it will affect the ankle, and you will feel too tight when you lie down.
If you feel too tight when lying down, you should relax and adjust again. After adjustment, put your hands gently on the upper and lower sides of your midriff. When to tie it, it is best to tie three health belts all night when sleeping. In addition, as long as people lie down, they can tie them. You can also tie it at work, especially when playing computer, reading books and watching TV. You can only tie the first health belt on your knee.
after one month, you will find that the feet that walk in eight steps will become parallel to each other, and your knees can also touch the ground when you double-dish, because at this time, the foot shape, spine and pelvic cavity have all begun to return to a more normal position! Some people spend a lot of money and run a long distance to correct their vertebrae, but they return to their original state the next day. We don't have to spend money, as long as we have the opportunity, we can tie a health belt every day to shape our muscles and bones, so we hope everyone can make good use of these three belts.
Third, the health-keeping exercise when sitting down
After meditation, you must do this health-keeping exercise, otherwise for a long time, your body will definitely have side effects.
1. If the foot numbness can't be tolerated when sitting down
You can press the thumb and forefinger of both feet on the acupuncture points (Dadun point) on the inner side of the thumb nails respectively, and after about ten seconds, the acid numbness can be relieved by stimulating the blood flow rate.
2. Wash your face:
When you meditate, you are like sleeping. When you sit down, if you just wake up, you are still confused. You should restore the phenomenon of metabolic decline by massage. For those who meditate for a long time, dantian will be easier to control, while for those who are beginners, dantian's anger has kept them from coming up. Therefore, beginners should sit more, and the realm will gradually improve.
(1) When sitting down, warm your hands, then rub your face like washing your face, and repeat for two or three times. After meditation for a long time, the skin will be fine and smooth, so the skin of people who meditate will look very smooth and beautiful.
(2) Reheat your hands and rub the back of your head and neck, and repeat it for two or three times.
3. Eye protection
If you have myopia, after rubbing your hands, press the eyeball with your palms and pour hot air into the eyeball. When pressing your hands, you want to flatten the protruding lens of the eyeball for about two to four times. If you have presbyopia, use your index finger to grind it from the upper eye edge and the lower curtain edge from the inside to the outside for dozens of times.
4. Nose protection
During meditation, the breath enters the deep part of the nose from the throat, and the nasal fluid will flow out between communication and non-communication. Therefore, after sitting down, take a breath with your nose and then spit it out with your mouth. Between inhaling and exhaling, at the same time, use the back of both thumbs, at Yingxiang point next to the nose, to push in the direction of Jingming point, so as to rub up and down to cooperate with inhaling and exhaling. Be careful not to rub too hard, so as not to rub the nose skin! After doing this, make sure that there will be no side effects on the nose during meditation.
5. Treatment of headache
(1) People who often have headaches should press the end of eyebrows with their right thumb and middle finger at the same time, and suppress their pain points several times at the ridge bone process between the end of eyebrows and temples. Then use your thumb and middle finger to press the ridge of crow's feet at the same time, and suppress its pain points several times.
(2) Press the middle depression of the highest point of the cheekbones on both sides of the face with the thumb and middle finger of the right hand to suppress the pain points several times.
(3) When the upper and lower gums bite, the muscles in the alveolar area protrude from the highest point, and there is a cheek-car hole. If you press it with the thumb of both hands, you will feel like coughing, because it stimulates the lung trachea, so massage it here.
6. Hearing improvement
There is a Tinggong point in front of the ear bead. When you open your mouth, there will be a concave place in front of the ear bead. You can press this point. Press this point with the index finger of both hands, and those with hearing problems can be improved.
7. Gynecological problems of girls
There is a Shenmen point at the upper end of the first cartilaginous knot on the upper edge of the ear, where it hurts when touched. If girls have diseases in their reproductive organs, they should press this point more. When you feel pain when you fold your ear, it means you are in poor health. Therefore, you should always press it until one day, no matter how you press it, it will not hurt, indicating that you are much healthier.
8. Massage all parts with your hands
(1) Grasp and pinch the shoulders and arms of one hand in turn to relax them. Because the muscles are still after meditation, it is necessary to make the blood gas circulate.
(2) People with poor gastrointestinal function should massage their abdomen with the palms of their hands in a clockwise direction, like gossip. People with poor gastrointestinal function should spend more time doing this action.
(3) Before putting the thumb, after putting the four fingers, touch the back kidney, and rub and massage the lower back kidney left and right. People with backache often have weak kidneys.
(4) The edge of the ankle is where the kidney meridian passes through the meridians, and the acupoints such as Da Zhong, Shui Quan and Zhao Hai are pressed. Women who have gynecological problems often press acupuncture points in these places.
(5) The edge of the lateral ankle of the ankle is the bladder meridian. Press the acupoints of Kunlun, Shenmai, Shugu and Zhiyin, and massage along the acupoints on both sides of the foot. This is the channel of the bladder meridian, and the bladder and the kidney are both exterior and interior. kidney is not good and the bladder meridian will not be very healthy, and gynecological problems will also occur in girls, so the diseases of the reproductive organs are all related to the bad kidneys and bladders.
iv. Props for meditation
(1) Seating (futon):
1. Seating:
If tatami is used as futon, it should be composed of two parts, namely, upper and lower seats, with feet on the lower seat and buttocks on the upper seat. Its scale: the lower seat is 2*2 feet square, the upper seat is 1*2 feet, and the height of the upper seat is 1.5 inches. If only those who meditate have too fat thighs or stiff feet, when the height of the seat is not enough, their feet can't be put down when they meditate, and there will be a phenomenon of leaning back and forth, so people should raise the mat to the most comfortable height. After the meditator has worked hard for a long time, his feet have softened, and then the height of the seat is lowered to about 1.5 inches. When sitting on the tatami futon, you can only sit on one-third of the surface, so the spine is easier to straighten.
2. Material:
There is one thing in the world, and so is the material of the meditation futon. Some will accumulate gas, while others will consume gas or attract people. The materials that help people accumulate qi are straw, coconut fiber, tea, herbs, herbs and planed wood. Those who consume or absorb gas are plastics, rubber, PVC, rattan, sponge, foam, etc. These materials will absorb gas.
If you don't believe me, try it: find a practitioner and let him lift a heavy object horizontally with one hand, and then cover his head with a piece of plastic cloth to isolate the passage of qi between his head and the void. At this time, call the practitioner's hand again and lift the heavy object with his hand, but it seems that he can't lift it to the level again, or it can't be lifted for a long time.
(2) Foot towels, jackets (thick clothes) and towels
1. Foot towels:
If you meditate for a long time, your joints will have problems, so you must cover your knees with foot towels, even if you are used to meditation, watch TV or talk to people.