New Yoga Life

Five steps of Yoga Meditation

Click the blue word | pay attention to our meditation, also known as the first method of yoga meditation, which is very beneficial to physical and mental health.

Indian literature: “Meditation can reduce physical pain, mental disorder, paralysis and other diseases; meditation for a long time can reduce delusion, calm meditation, generate wisdom, and reduce worry or ignorance.

Yoga meditation or meditation need to undergo five steps of adjustment before: 01 adjust diet: the body and diet have very important related activities.

If the diet is not adjusted well, it is easy to affect the body’s peace of mind; when we eat, By chewing food, entering the stomach to reconcile digestion, and turning into nourishment for the body, all kinds of nutrients are used in the blood for the whole body.

Therefore, diet and the body of life are inseparable.

However, food can not be too much, that is, not to eat too much, the stomach is not suitable for digestion, which often increases the function and fatigue of gastrointestinal function, and is not easy to absorb the essence, but excreted in vitro.

Such people are called greedy, and can not be self-made by eating.

The delicious food makes the sensory cells excessively excited.

This is exactly the fatigue caused by increasing the double work of gastrointestinal tract.

The result of this fatigue is that the Qi machine is empty and full of the body, and the Qi is full of impetuosity and upward, resulting in great fire in the body and restlessness in meditation; However, too little diet and insufficient nutrition will lead to weakness and weakness, and it is difficult for meditation to be effective.

Therefore, we say that when adjusting the diet structure, moderate diet is the best.

02 regulating sleep: People’s life and work, physical and mental strength, can not be separated from rest time.

The purpose of sleep is to restore the body’s physical strength and spirit, so a good rest is also very important.

We all know that eight hours is the appropriate amount of sleep.

The ancients said, “lying for a long time hurts the mind, and lying less hurts the mind”.

Too much sleep is mental sleepiness and is not conducive to meditation; If you sleep too little, you can’t recover your physical strength, you are in a trance, and you shouldn’t sit still.

Therefore, sleep should be controlled and moderate.

When we are clear and energetic, we can sit still and have rich results.

03 body adjustment: before meditation, we should always maintain a quiet and serene state of mind in our four rituals of walking, sitting and lying, and always keep in mind the first article of the eight branches of Yoga: moral respect.

We must not have rough and uneasy actions.

Rough and uneasy actions are not conducive to ourselves, nor should they correspond to the environment.

It will be difficult for people to be determined if the environment is rough and the mind is frivolous.

When people sit still, they must take off their clothes and take off their belts.

(the cushion must be one or two inches high behind them).

They can sit with their legs, double plates or single plate, choose by themselves, and then place their hands.

Fold the back of the right palm on the left palm {men, women on the contrary}, close to the abdomen and gently put it on the root of their legs; Then shake your legs left and right four or five times to relax and reconcile, and then straighten your body.

Don’t straighten or bend your spine.

It’s light and natural, and your neck is upright and dignified; The nose is opposite to the navel wheel {abdomen} as a vertical line; Start breathing, exhale the gas accumulated in the abdomen three to seven times, put the tongue on the forehead, slowly absorb people’s Qi from the nose, gently close your eyes, sit for a long time or feel that the body is inclined and bent, and correct it at any time (the sitting time depends on your own ability).

04 breath regulation: the gas in and out of the nose is called breathing, and the completion of one breath is called breath regulation.

Meditation is the most important time for people to adjust their breath.

There are four kinds of breathing: 1.

Throat wheel breathing: Hou head breathing.

This breathing is the shallowest and shortest.

It only goes in and out of the throat and cannot do the force of lung lobe expansion and contraction.

Therefore, it can not achieve the function of oxygen and carbon dioxide, and the blood circulation can not be excellent.

Such breathing is an adverse effect, so it should be changed.


Chest breathing: This is slightly better than the throat wheel.

The gas can reach the chest and fill the lungs.

It is usually used to broadcast the breathing activities of gymnastics.

Women also often use this breathing.

If they can do this breathing, it is still not breath regulation.


Abdominal breathing: one breath and one breath, the gas can reach the abdomen {umbilical wheel}.

During the inhalation, the air person’s lungs are filled all over the body, the lung bottom is comfortably expanded, and the diaphragm is pressed down.

At this time, the chest is empty and the abdomen is convex; When exhaling, the abdomen is tightened, and the diaphragm is pushed up against the lungs, so that the turbid Qi in the lungs can be dispersed as far as possible.

This is the breath regulation of meditation, which can effectively adjust the relaxation of the body.

Practitioners should also pay attention to: the breath should not be deliberate or forced at all.

The nasal breath is light, thin, deep and long, and naturally reaches the abdomen.

Only when you don’t even hear the sound of breath in and out, can you regulate the breath phase; From coarse breathing to fine breathing, and finally to fine breathing.


Body breathing: this breathing can be achieved by those with deep static sitting skill.

The breathing is subtle and can’t be more detailed.

If there is no breathing, although it has organ function, it has no conscious use, and the breath seems to come in and out from the pores of the whole body.

So far, it is the extreme of breath regulation and can be deeply determined.

05 mind regulation: the heart has sincerity and delusion, sincerity is the noumenon of the heart, and delusion is the vain function of the heart.

Since we were born, we have been confused and sincere.

We have been using things in vain.

We keep thinking.

Our eyes, ears, nose, tongue, body and mind form a false mind.

It is just like a horse heart ape.

It is difficult to adjust and fall.

There are two kinds of mental images when we sit quietly: one is that our hearts are scattered and support is uncertain; Second, the heart is faint and easy to doze off.

To cure scattered diseases, you should put everything in your heart down, see through that the body is also a foreign object, ignore it, and concentrate on reading the buzzing sound wheel in your lower abdomen.

To cure dizziness, you should lift your heart and pay attention to the nose to cheer up; Or get up and walk and sit again; Or practice the concept of counting and breathing, from one to ten, counting to no chaos, heart and breathing depend on each other, continuous and dense, faint and scattered.

Generally speaking, the experience of the mind from dyeing to purification goes through five levels: first, scattered mind, flying with the external mind.

Second, the heart is drowsy, dull and hazy, and falls into a coma.

Third, being distracted, being scattered is more than being stable.

Fourth, with one heart, the heart can condense in one environment.

Fifth, centering, heart shape is clear and quiet.

The latter two are the phenomena obtained by practicing yoga.

After the above five situations are adjusted, settle down and quietly enter your single-minded meditation or meditation situation.

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