Preparation before meditation
(1), you'd better find another quiet room to meditate. If conditions do not allow, you can put it in the bedroom. You should open the doors and windows to make the air circulate, but you should not sit in a windy place. You'd better close the door to avoid being harassed by others.
(2) When sitting, sit on a stool or bed, but always sit on an equal footing. Bedding or cushions should be laid on the seat to make it soft and thick, so as to facilitate sedentary.
(3) Before sitting down, loosen your belt, so that your muscles will not be bound and your qi will not be blocked. But when it is cold in autumn and winter, your legs must be covered to prevent your knees from getting wind.
There are many postures of meditation, such as: scattered disc, single disc, double disc, sitting up. The realization of single and double dishes has a process, which has certain requirements for bones and muscles. Beginners don't have to compete with themselves. I won't say much here, but mainly introduce the most commonly used casual sitting.
First, dispersion
Body: Maintain a relaxed, natural and comfortable posture.
Head: it should be straight and the jaw should be slightly lower.
Mouth: naturally slightly closed.
Eyes: Close your eyes gently.
Ear: Just relax.
Spine: Straight, comfortable and natural. Head, cervical vertebra, spine, waist, buttocks, etc. It can be adjusted appropriately. Internally, it forms a straight line perpendicular to the ground, which has a loose, straight and comfortable feeling. The waist should be slightly straight, but not stiff. Beginners are often short of internal gas, so it is difficult to sit still in this position for a long time. If you feel tired, you can relax or lean on it.
Legs: refer to the posture in which the legs are naturally separated.
Hands: The hands are naturally crossed in the lower abdomen, the four fingers are slightly close together and overlap up and down (the left hand can hold the right hand, or the right hand can hold the left hand), and the fingertips of the thumb are relatively attached; Or your hands are crossed, your right thumb points to the palm of your left hand (or vice versa according to your own habits), and your hands are folded, just like playing Tai Chi, you have me and I have you. You can also stack them at will according to your own habits, as long as they are comfortable.
Loose posture reference (see the figure below):
Second, sit.
Height of stool: equivalent to the height from the sole of the foot to the knee of the practitioner.
Sitting posture: Sit on the chair with hips and thighs suspended, with upper body and thighs at about 90 degrees and thighs and calves at about 90 degrees.
Feet: two feet on the ground, natural figure eight.
Hands: naturally put your hands on your thighs.
Others: spine, head, mouth, eyes and ears are equal to the posture of scattered disk.
Tip: It is not easy for the body to exert force when sitting, so it is usually more useful to retreat or disperse.
Sitting posture reference (see the figure below):
How long does it take to sit still?
Sit quietly at least once or twice a day for any length of time, from a few minutes to an hour. Generally speaking, you can get up when you don't want to sit, and don't deliberately extend the sitting time. Theoretically, meditation is sometimes long and sometimes short, which is a physical property. As long as you sit still, you will gain something.
Practical narration
It is difficult to sit still.
It's hard to sit.
The difficulty lies in quietness.
If I surf the Internet, watch TV, watch movies and engage in these exciting activities for two hours at a time, I won't feel bored at all, and I won't feel the passage of time.
However, this kind of sitting is not meditation. Because in my daily sitting posture, I keep changing my posture, but I just can't feel it. My heart is completely occupied by complicated foreign objects. At this time, my heart no longer belongs to me, and I am immersed in online news, movie pictures or TV drama plots. If you think about it carefully, those activities only satisfy your own desires and increase your inner troubles, which is not helpful to improve your quality of life. Many times, after staying up late to play online games, I will sigh: Hey! Waste of life. But I will do the same activity the next day.
Sit quietly, while you are sitting, collect your thoughts, but you can't fall asleep. For me, 30 minutes is the limit. I just tried to sit for 47 minutes. In the last few minutes, I was sweating, wobbling, upset and complicated. But as soon as I opened my eyes, the world suddenly opened up and my heart immediately felt stable. This is because my heart is used to complicated daily life and complicated thoughts, and I have an instinctive resistance to purifying myself, softening myself and relaxing myself. Resist what, resist yourself to discover the inner nature!
Quiet can discover the essence of the heart. Silence is not a daze, not a sleep, but a kind of mindfulness, a pure awareness. What is mindfulness? It means knowing the hardships in life. Happiness is always fleeting, but suffering is doomed to remain the same. Because we are irresistible, we will die one day. Before our body dies, we will also experience the pain of being separated from our loved ones, putting down the pain of fame that we have worked hard all our lives, unable to continue to indulge in the pain of the body and enjoy the pain of the senses, the pain of not knowing where to go after death, and the pain of getting sick and getting old before death. This kind of pain is doomed to happen when we are born, and no one can avoid it. Before this disaster came, we had a good time every day, enjoying the performances of beautiful and handsome stars, eating, drinking and having fun, experiencing the excitement on the roller coaster, going to Disneyland to get together with cartoon characters, creating social wealth with our own efforts and accumulating honor and money for ourselves. These things look so happy and rich, but in fact, even if they can make us live for a hundred years, there is no trouble and pain, but these perfect happiness are like bubbles before we die. Inevitably, we come to the end of life and dissipate in infinite pain.
To this day, I still have a little luck in my heart: maybe I will go to heaven when I die, and death is not as terrible as I think now. Therefore, the heart still refuses to seek the truth and refuses to discover the meaning of death. In fact, the shadow of death is everywhere, and it is possible that in the next minute, you will have no time to think about these problems. But my heart will continue to deceive me and make me believe that happiness is real now, life is infinite and death is far away. What's the point of awakening?
This is the fundamental reason why I can't sit still. This is what I'm looking for in a sit-in. It is difficult to sit still, because it is to pick up a sword and fight with your heart. The enemy is extremely powerful, because if you kill this enemy, you will perish together. But once this war starts, it can't stop. Either you are willing to admit your failure, let your heart control yourself to indulge in pleasure, and then talk about it after this life. Still have to overcome this kind of heart and liberate yourself from a higher spiritual level and life level.
Sit still.
Stay alert.
I will win.