In the practice of yoga, meditation is very important
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It is generally divided into three steps
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The first step is to adjust the body, the second step is to adjust the breath, and the last step is to adjust the heart
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Now, let’s talk about the specific steps of meditation
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1、 Body adjustment is to sit well before practicing yoga, which can be scattered, single or double, with left foot at the bottom and right foot at the top, or left foot at the top and right foot at the bottom
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The two palms are also overlapped up and down, and the two thumbs gently touch each other
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Either hand can be on the top, so it’s better to be natural
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Then relax your shoulders, straighten your neck and relax
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Use the top of the head, that is, the middle of the line between the top of the two ears, to make the benchmark point for posture adjustment
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Imagine that there is a line pulling up at that point, and use that line to adjust the midline of the body
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Then use the point above the head, that is, the midpoint of the line between the top of the two ears, to hang a line pulling up
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The main idea is: use the head to support the neck And shoulders, not neck and shoulders to support the head
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The head is empty, the neck is empty, and the shoulders are loose
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Walking, standing, and sitting are all like this
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Use the midpoint of the connecting line above the ears as the reference point to adjust the body posture
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The head is hollow, the neck is hollow, the neck is relaxed, the shoulders are relaxed, the skeleton is used to meditate, and the muscle is not used to meditate
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The so-called “no muscle meditation” is that we try not to use muscle strength, try to let the body center of gravity form a triangle point
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Body adjustment can be summarized into two main points
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The first main idea is to use the skeleton to balance the posture of the body, and try not to use the muscles
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The skeleton is used for balance, not for support
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It feels like muscles don’t use force at all
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It’s the same with sitting, standing and walking
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The second is “use the head to support the neck and shoulders”, not the neck and spine
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We meditate on the blue sky above our head, which is called “standing upright” for short
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It’s not only like sitting, but also like standing
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2、 As soon as you take a seat, you can easily take a few deep breaths, and then relax
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Your mind will breathe with you
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When you exhale, you know how to exhale
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When you inhale, you know how to inhale
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The whole process of exhalation, the whole process of inspiration, the whole process of inspiration
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If the breath is a horse, then the thought is the rider
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When the thought is integrated with the breath, it is the man horse integration
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Let the thought follow the breath
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If breathing is a human body, thought is the shadow under the light and night light
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Let the thought follow the breath, like a shadow following the form and following the steps
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Let the thought follow the breath step by step, easy to follow, but do not leave, like a shadow, inseparable, exhale, the whole process of exhale know exhale; inhale, the whole process of inhale know inhale
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3、 This is the last stage of mind adjustment
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Thoughts other than breath are called miscellaneous thoughts
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We have no resistance to miscellaneous thoughts
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We have no want
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Any resistance or want to miscellaneous thoughts is called Grand miscellaneous thoughts
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Thoughts come, no matter it, just return to breath, return to breath
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Know to exhale when you exhale, and inhale when you inhale
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In the whole process of exhalation, thoughts only exhale; in the whole process of inspiration, thoughts only inhale
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No matter what kind of thoughts, whether it’s meaningful or not, let’s relax our body and mind, ignore it, don’t reject it, don’t want it, just simply come back and breathe
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This is called mind adjustment
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