The first step: relax meditation

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(2007-09-16 22:58:29) reprint print

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The basic steps of scientific practice meditation is: to adjust the body and mind to a comfortable state based on experience to "exit through the modified training" (the exit is empty) ability. This ability is strong "heart", and then to experience the "exit" extended "meditation". Therefore, scientific practice meditation is basically divided into three steps: the first step, three step, second relaxation; modified; step third (focused mind), feel empty meditation.

What are three tone relaxation?

"Three tone relaxation" is to make the body and mind in a state of stability, peace, so as to get rid of the body of a variety of tension factors on the "heart" of the interference and the smooth maintenance of training. Three tune relaxation by the choice of the environment, the three harmonic relaxation of the composition of the three parts.

Section 1: selection of environment

Environment: avoid noise, movement, light, telephone and other activities. As long as the environment feels warm and comfortable.

Simply put, a quiet environment is conducive to the focus of the mind, that is, repair. The mind is like a candle, with the wind, the flames continue pulling, without the slightest wind, pulling himself in flames. Sometimes the environment is static, the mind is more upset. So "quiet" is only relative.

For example, the United States built the world's most quiet cabin in the laboratory, people usually cover your ears hear the blood flow sound, in the cabin became "deafening" thunder, footsteps as a bomb from afar. Therefore, the quiet environment is just a feeling, only your inner peace is really quiet.

Below, I see how to meditate the environment when you understand the relative calm. My grandfather lived with a large room. The grandfather is the decades old accounting, so many relatives and family, but is not "between Ru, and all who". So the home is often noisy, People are hurrying to and fro., TV is almost "no sleep" always open. In the daytime I covered with a quilt, lying motionless on the bed like "dead".

So, every day in many people "see" I meditate. Because people often see my sick like this (young people every day, lying on the bed is not normal), so I was the notorious "disease, buns" eat every day in addition to outside, the day lying on the bed to meditate and study scientific theory. What do you suppose I do at night? Very simple, or lying on the Kang, but sleep. There is no way, my life has been very lonely and suffering!

The most important thing is, you have to know clearly, the heart can only "net" and not "static"! "Jing" is the "passive" feeling of the heart to the environment, and the "net" is the "active" control of the heart. "A difference". This seemingly small difference of two words, however, is the key of life and death. The poem "known as the body is a bodhi tree, the heart like a mirror, often wipe, not to make dust, dust is the" heart ", rather than" calm".

Of course, meditate to choose a good environment to "". But remember, don't ask for it. When you have the ability to "net", the downtown is also quietly".

The second section: how to adjust three

Three is to regulate the body, breath, heart order. Those who have come into contact with Qigong people know, since ancient times, the three methods about the relaxation of the innumerable, effect, form, view, and more mysterious. Many people are confused, or don't feel. Here, we eliminate xuanlan, see the real meaning of the "three" science.

1, adjust body

If there are conditions, to take a bath before meditation (wear loose clothes), emptying the bladder. Easy to make the heart difficult static stomach satiety, do not do so within 1 hours of practice after the meal, the other time can be. There is a health secret reference "if not old, belly full; if you want to die, no shit enteral".

The requirements for the body posture is meditation: the conscious control of the state in line. In these states to "sit cross legged" for the best. Sit cross legged, namely sitting cross legged (the Buddha disc sitting enlightenment).

Posture: legs are essentials to sit cross legged straight, bend the right knee and ankle heel near the perineum, as far as possible on the Zuo Datui root, with the knees. Then bend the left knee, ankle on the right thigh. Back straight, shoulders relaxed, jaw adductor; hands clasped, palms up, put on the navel; eyes look see in the empty space. Sit down, the order of the disk and the contrary, carefully slowly release.

Requirements: undress, informal, with comfortable natural outline.

The principle of the body: the body is not crooked, stable and comfortable. As for the final selection of what position, can Suiyi. Tell a story to explain why it is Suiyi.

A French prison used to punish a criminal for sleeping on a special "nail bed" every night. Ten years later, when the prisoner came back home to sleep in a soft bed, just like in the nail bed on the "ten years ago" can not sleep, he was completely insomnia. In desperation, he also created a nail bed, every night had to sleep on top.

I am due to avascular necrosis of the femoral head caused hip joint deformation, so not knot Jia fuzuo. Illness in the body is very weak (difficult to walk one kilometer is impossible, so I) started practicing meditation, is lying on the Kang of the practice. Then when the body returns to long-term sitting when I was sitting in the chair and meditate. In all meditation postures, sit cross legged as the best, second chair, lying is the last ditch.

From the above discussion, we can clearly see that the problem about how to hunker, to sit comfortably for the first orientation, does not necessarily have to double disc or single disc, not because of how easy to sit in meditation or what magical effect. Remember: Meditation is playing "heart" rather than "sit".

2, pranayama

The so-called "breathe", is their breathing frequency and depth adjustment to a gentle rules state, in order to eliminate irregular respiratory disturbance of the mind. Why does irregular breathing disturb your mind? In fact, the irregular breathing perception is a "nothing in this world, you".

Relax your back now. Put it down on the bed. To feel the heaviness of the back and the feeling of comfort. And then take a closer look at the heaviness and comfort of the back (5 seconds).

10, chest muscles: now take a deep breath, let the air fill your chest, hold this breath. To feel the tension in the muscles of the chest and abdomen. Take a closer look at the tension (3 seconds).

Now relax, exhale naturally, feel a sense of comfort in the chest and abdomen after relaxation. And then take a closer look at the feeling of relaxation and comfort (5 seconds).

11, abdominal muscles: now focus on the abdomen, tighten abdominal muscles. Go through the abdominal muscles. Take a closer look at the tension (3 seconds).

Now relax your belly. To experience the feeling of heaviness and comfort in the abdominal muscles after relaxation. Go and have a closer look at these feelings (5 seconds).

12, buttocks: now efforts to tighten the buttocks muscles, pressure on the bed. Take a closer look at the tension in your hips (3 seconds).

Now relax the muscles, and feel relaxed and comfortable. You will feel the buttocks heavier and heavier, more and more heavy pressure on the bed. And then carefully to experience the buttocks of the heavy, comfortable feeling (experience the end of 5 seconds).

13, right leg: lift your right leg up 30 degrees. To feel the tension in the thigh muscles. Take a closer look at the tension. More and more nervous (3 seconds).

Now relax right leg to bed. Carefully to experience the relaxation of the thigh after the heavy, comfortable feeling. Have a closer look at the heavy and comfortable feeling of the thigh muscles (5 seconds).

14, left leg: lift up your left leg up to 30 degrees. To feel the tension in the thigh muscles. Take a closer look at the tension. More and more nervous (3 seconds).

Now relax your left leg to the bed. Carefully to experience the relaxation of the thigh after the heavy, comfortable feeling. Have a closer look at the heavy and comfortable feeling of the thigh muscles (5 seconds).

15, right foot: now pay attention to your right leg and foot. The right foot will try to hook, make your calf muscles taut, as if a thread is pulled upward on your toes. Now take a closer look at your calf muscles and your feet. Go through the tension (3 seconds).

Now relax right foot and right leg. To feel relaxed and comfortable after relaxing. You will feel that your feet and legs are getting heavier and more comfortable to the bed. Go through the heavy, comfortable feeling (5 seconds).

16, left foot: now pay attention to your left leg and foot. The left foot tip try to hook, make your calf muscles taut, as if a thread is pulled upward on your toes. Now take a closer look at your calf muscles and your feet. Go through the tension (3 seconds).

Now relax left foot and left leg. To feel relaxed and comfortable after relaxing. You will feel that your feet and legs are getting heavier and more comfortable to the bed. Go through the heavy and comfortable feeling (5 seconds).

The above relaxation exercises every day for 30 minutes, each time for 30 minutes (from the beginning to the end of the foot to cycle to experience the tension and relaxation training). It takes 21 days to practice. In other words, the need to complete 21 minutes of 30. Quantitative cause qualitative change, when you practice the "quantity" is reached, you will have the active control of all parts of the body muscles to relax skills.

Section fourth: relax in mastering the skill, you can begin to meditate, then began to meditate, how to relax?

Method is:

First, sit cross legged (single, double disc can be); chest, abdomen, head, eyes straight ahead; "look see" in front of 1-2 meters in the void.

Second. Take a deep breath. Then begin to see from the void gathered a stream of water is generally clear bright, clean white cosmic energy, pouring into your head (Note: the universe does not exist in this energy flow, was going to imagine, because it is the best to relax the "hint" effect), then imagine this so-called "energy flow" to the forehead, ears, head to head around the flow along the top of the head. Continue down to the eyes and around the muscles, cheeks muscles, nose, lips, jaw and neck. "Energy flow" flowing all over the place, "tension factor" into the flow, those muscles are all relaxed and very comfortable, refreshing and nothingness.

Continue to imagine this clean "energy flow" with "tension head factor" to continue down to the neck, shoulders, and overflow arms, chest (including parts of the internal organs), back, waist, abdomen and hands. "Energy flow" over the place, all the "tension factor" into the flow, these parts of the muscles relax, become heavy, relaxed, relaxed, comfortable and nothingness.

Continue to imagine this clean and comfortable "energy flow" with "tension factor" to continue down to overflow the buttocks, perineum and coccyx, hip, thigh. And then a pair of thighs, calves and feet. "Energy flow" over the place, all of the "tension factor" into the flow, these parts of the muscles relax immediately become heavy, relaxed, relaxed, comfortable and nothingness.

Finally, imagine it has some "cloudy" "energy flow" with your body all the tension factor from the soles of the feet into the ground and gone for ever. Your whole body becomes very refreshing, clean, heavy, comfortable, warm, and more and more nothingness.

Imagine more comfortable clean "energy flow" cleaning the body "tension factor" of the process, one may need to start with three minutes of time, but after a week of practice, this time can be controlled in a minute. It's just like anyone can learn to ride a bicycle in a week, "relax" practice here, whether you feel like you have been in practice, the "Relaxation" exercise is a pass.

Verse fifth: what will you experience in the process of meditation after relaxation?

Your relaxed state will grow deeper and deeper with the practice. In a phase (1-3 months), when you're in a very deep "relaxed" state, you will feel like sitting in a heavy mud like "whole body" solidification "; and the soul from the body as the body of" detachment "out of your hand,, thigh, body, seems to have gone"". You will also experience a sense of heaviness, warmth, warmth, comfort, happiness, a sense of emptiness, and a feeling of floating body". Because of the deep state of relaxation, the mind is deep inside the body, like a shell, so the psychosomatic state named "spirit of cohesion". Scientific meditation "spiritual cohesion" and "self hypnosis" is essentially different. In the state of "spiritual cohesion", there is a very clear and clear consciousness, and it is necessary to go in a more clear and clear direction. The "self hypnosis" is a person in a "trance" state.

Section sixth: what are the benefits of achieving a state of spiritual cohesion?

First, the health care effect: it is the so-called "happy sunparl medicine", "spirit of cohesion" is the body completely relaxed after the experience of the spiritual emptiness, emptiness, freedom and the brain is awake can't sleep happy means the experience of the state of yue. The experience of the state and the ancients advocated "tranquil nothingness, infuriating the spirit within, an illness never influence the state of human health is the same. In this state, the life of the system will be the greatest degree of self coordination between the potential to stimulate, for the cure of disease, restore physical health has a very great health effect.

Second, the role of speeding up the recovery of physical strength: to achieve the spirit of cohesion is to achieve a state of deep relaxation. If a person can relax for 30 minutes, then he will recover as if he had slept all night. Especially for the scientific method to relax meditation, when after a period of practice to master, you can stick to the site (such as bus, office and TV), the depth of relaxation and rest to experience joy in the realm of the Yi yue.

Third, the state will enter into the spirit of cohesion in mind to maximize the disembodied feeling effect on "heart", and then to repair the road into meditation.

Note: "deep relaxation" is the relaxation of the "body muscle", not the "mind" of relaxation (let the "body" sleep rather than let the "heart" to sleep). If the mind is also relaxed, "the blind electric light, wasted wax". Of course, the relaxation of the body will lead to the relaxation of the mind to sleep; and one of the aspects of our training, is to peel off this induction

 

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