(1) First, he vomited polluted air. The way to exhale is to exhale with your mouth open, not suddenly, so that the breath can be relieved. At the same time, visualize the impassable parts of the body, which are unobstructed with exhalation.
(2) Then close your mouth and inhale fresh air through your nose. Don't use force, breathe in fresh air gently and slowly.
(3) Exhale and inhale three to five times.
(4) Then close your mouth, put your tongue on the upper jaw and breathe through your nose. Some people say that the mouth is closed with upper and lower teeth, which is wrong. Note that during meditation, the tongue gently touches the upper jaw, the upper and lower teeth are not closed, and the lips are gently closed, which is natural.
When you meditate, if saliva comes out, swallow it naturally and don't spit it out. The saliva produced during meditation is not saliva, but golden jade liquid.
Breathe through the nose and abdomen. Breathe with your abdomen, not your chest. Generally, men are prone to abdominal breathing, while women like chest breathing, so they should practice abdominal breathing slowly.
After adjusting your body and breathing, you should adjust your heart.
The way to adjust the state of mind is to control a place, mindfulness and awareness. Concentrate all your spirit, thoughts and consciousness on one object.
The method of adjusting the heart can focus on observing the breathing, or use the method of protecting the heart or the six wonderful doors; You can also focus on listening to sounds, such as Zen in your ears, or the anti-smell self-nature in your ears; Or focus your thoughts on chanting Buddha and holding spells. These are all ways to adjust your mentality.
There are many ways to adjust mentality, and the key is to control mentality and mindfulness awareness. The sixteen-character formula of "Ding, Qing, Qing and Qing". Further simplification, it becomes seven words "centralized, clear, clear, clear!"
The essentials of mindfulness practice is about the essentials of self-adjustment: "You can't get three minds, so calm down and practice now." Three hearts are unattainable, that is, the past heart is unattainable, the present heart is unattainable, and the future heart is unattainable; Live in the present, practice in the present, that is, feel in the present and practice in the present.
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Preparation before meditation
(1) The light in the meditation room should not be too bright, otherwise the light will irritate the eyes and make people unable to be quiet. If you meditate during the day, you should close the curtains and dim the light.
(2) It is best to meditate in the morning and evening, and it is best to meditate on an empty stomach (but it is best not to feel hungry). If you can only meditate during the day, try to meditate for two hours after meals, because it is easy to feel sleepy with food in your stomach, and more importantly, the food in your stomach hinders the operation of energy in your body. In this case, there is no refreshing effect after meditation.
(3) In addition, a good toilet should be provided before meditation, so that the stomach and bladder are in a very clean and comfortable state, and clothes, cushions and surrounding environment should be comfortable. You can put a glass of water next to your seat to drink at any time, put a watch or alarm clock to see the time, and cover your knees with a towel or blanket, because your knees will feel cold when you meditate. If you don't keep warm, it's easy to get distracted and affect silence.
(4) Turn off the mobile phone and landline. If possible, lock the room from the inside. You can also put a "Do Not Disturb" note on the door, which can prevent your family from knocking loudly and shouting your name, or children and other family members from suddenly coming in to scare you.