How many steps does yoga meditation take?

Here are the five adjustment steps for yoga meditation:

1. Adjust your diet

There are very important related activities between the human body and diet. If the diet is not adjusted well, it will easily affect the tranquility of the body. When we eat, we chew the food, enter the stomach for reconciliation and digestion, and transfer it to nourish the body. Various nutrients are transformed into the blood for use by the whole body. Therefore, diet and the body of life have an inseparable relationship. However, you should not eat too much food, that is, don't eat too much. Slattered people make it difficult for the gastrointestinal function to digest, which often increases the functional fatigue of the gastrointestinal function. It is difficult to absorb the essence, but it is excreted in the body. Such people are called greedy and cannot be self-reliant when they see their diet. The delicious diet makes the sensory cells over-excited, and the body is often lazy and relaxed after a full meal; This is precisely the fatigue caused by increasing the work of the gastrointestinal tract. The result of this fatigue is that the body is filled with qi, and the qi is full and impetuous upward, causing the body to be very angry and making it impossible to sit quietly. However, if you eat too little and you don't have enough nutrition, you will cause weakness. Weakness and meditation is difficult to be effective. Therefore, when we say that when adjusting the diet structure, it is best to eat moderately.

2. Adjust sleep

People's life and work, physical and mental strength are inseparable from rest time. The purpose of sleep is to restore the physical and mental strength of the human body, so good rest is also crucial. We all know that eight hours of sleep is the appropriate time. The ancients said: "Lying for a long time hurts the mind, but sleeping less hurts the mind." Too much sleep will lead to mental confusion, which is not conducive to meditation; if you sleep too little, your physical strength will not be restored, and your spirit will be in a trance. It is not advisable to sit still. Therefore, we must maintain moderate sleep. When we are conscious and refreshed, we can settle down and sit still, which will have a fruitful effect.

3. Adjust your body

Before sitting quietly, in our four rules of walking, sitting, and lying, we must always maintain a calm and peaceful mentality, and always keep in mind the first rule of the eight branches of yoga: moral respect. Don't have rough and uneasy behavior. Rough and uneasy behavior is not good for yourself, but also does not correspond to the environment. The atmosphere is rough and the mind is frivolous, and it will be difficult to decide. When a person is sitting quietly, he must take off his clothes and take off his belt,(The cushion must be two inches higher at the rear) Sit calmly, with either legs or single plates. Choose, then place both hands, fold the back of the right palm on the left palm (for men, for women, the opposite), close to the abdomen, and gently place the legs on the base; then shake the legs left and right four times to relax and reconcile, then straighten your body shape, with the spine not straight or bent, light and natural, with the neck straight and dignified, not low or high; the nose and the umbilical wheel (abdomen) facing each other like a vertical line; Start breathing and breathing in the abdomen three to seven times, put your tongue against your forehead, slowly inhale clear air from your nose, gently close your eyes, sit for a long time or feel your body tilting or bending, correct it at any time (the time you sit depends on your own ability).

4. Adjust the adjustment

The entry and exit of gas in the nose is called breathing, and each breath is called breathing. The most important thing to do in meditation is to adjust your breathing.

There are four types of breathing:

① Laryngeal chakra breathing: That is, breathing after the head. This breathing is the sharpest and shortest. It only enters and exits the larynx. The force of lung expansion and contraction cannot be exhausted. Therefore, it cannot achieve the function of oxygen and carbon {carbon dioxide}, and the blood circulation cannot be excellent. In this way, breathing is Adverse effects, so it needs to be changed

② Chest breathing: This is slightly better than the throat chakra. Gas can reach the chest and fill the lungs. Usually, breathing activities of gymnastics are broadcast. Women also often use this breathing. Being able to do this breathing is still not considered as recuperation.

③ Abdominal breathing: With each breath, the gas can reach the abdomen {the umbilical chakra}. When inhaling in, the air fills the whole body, and the bottom of the lungs expands comfortably, pressing down the diaphragm. At this time, the chest is empty and the abdomen bulges out; When exhaling, the abdomen contracts, and the diaphragm is pushed up, tightly against the lungs, so that the turbid gas in the lungs is dispersed as much as possible. This is a meditation meditation, which can effectively adjust the relaxation of the body. Practitioners should also pay attention to: breathing must not be deliberate or forceful at all. The breathing must be light, thin and deep, and naturally reaches the abdomen. Even your ears cannot hear the sound of breathing in and out. This is the phase of breathing; the breathing experience goes from rough to fine, fine to suspended inhalation and final breathing into the body

④ Body breathing: This breathing can be achieved by those who have deep meditation. The subtle breathing cannot be more detailed. If you don't know how to enter and exit, it's like there is no breathing. Although it has an organ function, it has no sensory effect. The breath seems to enter and exit through the pores of the whole body. At this point, you can reach the extreme of breathing, and you can deeply calm down

5. Adjustment

Heart has sincerity and delusion. Sincerity is the essence of heart, and delusion is the illusory function of heart. Since our lives, we have been confused and confused, and we have been using our hearts and minds without stopping. Our eyes, ears, nose, tongue, body, and mind form our minds and minds, just like a horse and a monkey, which is difficult to adjust and suppress.

Two mental images of meditation

① The heart is scattered and support is uncertain

② The heart is confused and easy to fall asleep

To treat scattered diseases, we must put everything in our hearts, see that the body is also an external object, ignore it, concentrate on the buzzing sound of one thought in the lower abdomen, and people can be calm. To treat drowsiness, you should lift your heart and pay attention to the tip of your nose to cheer up your spirit; either get up and walk straight before sitting; or practice counting and breathing, counting from one to ten to no chaos. The heart and breathing are interdependent, continuous and dense, and the faint is dispersed.

Generally speaking, there are five levels of mental experience:

① The scattered mind flies with the thoughts of the outside world

② Disillusioned, dull and hazy, falling into a coma

③ Uncertainty, more chaos than stability

④ With one heart, the heart can concentrate in one state

③ Calm your heart and feel calm

The latter two are the phenomena obtained from practicing yoga.

After adjusting the above five situations, calmly enter your single-minded meditation or meditation situation. (Internship Editor: Zhang Xing)