Practice method of sitting cross-legged-double dish
How to practice sitting cross-legged well
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 are puzzled 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:
Practice method of meditation cross-legged-double-elegant-elegant
(1) Single-plate: Those who are traditionally called King Kong, or those who are willing to sit
for beginners, must learn to meditate from a single plate. 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 both feet should exchange exercises with each other).
(3) Single-disc practice
After the above-mentioned exercises, the joints of the lower limbs of the practitioners have initially possessed 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. You should put on a blanket or quilt if it is windy or slightly cold. 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.
meditation cross-legged practice method-double dish-elegance-elegance
(3), the adjustment of 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.