How to learn to meditate for beginners

Beginners can get started by mastering the following skills:

1. Principles of meditation postures

Keep the whole body upright and internally relaxed to prevent stiffness and looseness . Specific meditation postures can be divided into three types, namely sitting cross-legged naturally, single lotus and double lotus. However, it is better to meditate in double lotus position, and it is required to be able to meditate continuously for at least three or four hours. Because one can enter Zen only by sitting for a long time, and it is impossible for a person to enter a deep state of tranquility and concentration by meditating for a short period of time. Of course, meeting this requirement cannot be achieved overnight. Meditation training should start with sitting in the natural lotus position, gradually transition to single lotus position, and finally achieve long-term double lotus position.

2. Requirements for meditating postures

The meditating postures must be standard as required, otherwise it will easily cause harm to the body. The standard posture should be: the trunk is upright, the lower jaw is slightly retracted, the chest is held and the back is straight, and the lower abdomen is slightly retracted; the eyes are slightly closed or a ray of light is exposed; the mouth is slightly closed, the tip of the tongue is lightly pressed against the gums, the upper limbs are naturally drooped, the shoulders are lowered and the elbows are lowered, and the hands are tied. The seal, usually the Samadhi seal, is placed on the legs and in front of the lower abdomen, with a smile on the face.

3. Meditation environment requirements

It is best to choose a quiet room for meditation. The indoor requirements are dry and ventilated, with plenty of sunlight, fresh air, quiet and clean. Meditation can be done on a hard bed covered with cotton mattresses or on a futon on the ground. Before meditating, you should make the following preparations:

(1) Change the indoor air,

(2) Seal doors and windows. Prevent the invasion of wind,

(3), hang curtains to dim the indoor light,

(4), empty the toilet,

(5 ), wear comfortably, take off your clothes and take off your belt,

(6), protect against wind and cold. It is best to cover your shoulders, back and knees with a towel.

(7) Lock the door to prevent people and beasts from suddenly intruding and causing alarm.