What should the art of meditation be done?

Meditation is generally lasting for 10 minutes to 2 or 3 hours. The first thing to pay attention to is to sit correctly and choose a meditation posture you like. Beginners can sit on the edge of a seat cushion about 8 centimeters high and focus their attention 3 feet away, or think about nothing but the exercise of breathing. When meditating, you should learn to breathe through your abdomen. When you inhale, your abdomen expands and when you exhale.

Dress during meditation is also very particular, and it is best to wear fluffy 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 I relax a part, I fantasize and throw away the uneasiness and anxiety in my heart. After sitting quietly for about 10 minutes, your body will no longer feel tension and pressure. If you can practice more, after a period of time, your mind will often be in a calm state, your thinking will be clearer, and your analytical ability will be improved.

Frequent meditation and meditation can reduce the stress of life, enhance the body's ability to resist diseases, relieve mental tension, and have a good improvement effect on respiratory tract, headache, stomach pain, nervous system and other diseases.

Meditation is not difficult to learn. You don't have to recite words, focus on your dantian or sit with lotus flowers. In fact, if you have prayed constantly, or stared at something for a long time (such as a candle light), you probably already know the trick to meditation.

If you want to practice formally, the essentials are simple:

1. Sit down in your favorite meditation position. You can also sit simply, sit cross-legged, and put a small round cushion under your hips. If you feel uncomfortable sitting like this, there are many other postures, such as lying on your back, sitting on your calves, or sitting straight in a chair.

2. Keep your back straight and imagine your head hanging from a rope tied to the ceiling.

3. Take a deep breath through your nose to fill your lungs with air, causing your abdomen and entire chest cavity to expand. Then slowly exhale through your nose or mouth, and contract your abdominal muscles until you are almost done, evacuating all air from your abdomen.

4. Choose something to look at, such as candlelight, flowers or pictures. (At this time, you can learn from what your teacher taught you in yoga rest: slowly say "0... M..." when you inhale and slowly say "O... M..." when you exhale.) Or count the number every time you breathe out and inhale to focus your attention on your breath, slowly inhale and count to five; slowly exhale and count to five, if you find yourself distracted, slowly pull your mind back and refocus on your breathing or the object you are looking at.

It's best to practice for ten minutes to an hour a day at first, but experts believe that even a few minutes of practice can be beneficial. (Internship Editor: Wu Jinyu)