放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★19

放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★19

冥想常用的姿勢有：
1、雙腳平放地面，雙手放在大腿上，直立上身坐在椅子上，最好不要倚靠。
2、盤腿坐，挺直上身，雙手放在大腿內側。
3、平躺，選擇一種姿勢，閉上眼睛感受身體各個部位，如手部、腳部和腹部等，同時有意識地放鬆這些部位。

冥想的注意事項：
1、呼吸。冥想時盡量採用腹式呼吸，可分為順呼吸和逆呼吸兩種：順呼吸即吸氣時輕輕擴張腹肌，盡量吸得越深越好，呼氣時再將肌肉收縮;逆呼吸與順呼吸順序相反。冥想時，吸氣時用鼻子，呼氣時用嘴巴，動作要慢且深長。
2、時長。最佳時長為10~20分鐘，大腦能得到很好休息。若在睡前冥想，則不必拘泥於時長，可自然入睡。

冥想的訓練
1、隨息法：意念呼吸自然出入，心息相依，意氣相隨，不加干涉，叫隨息。
2、數息法：默念呼吸次數，從一到十到百，實者數“呼”，虛者數“吸”。
3、聽息法：兩耳靜聽自己的呼吸聲，排除雜念。
4、觀息法：如觀者一樣，去觀察，體會自己的呼吸
5、止息法：通過以上任何一種方法的習練，久煉純熟，形成一種柔、緩、細、長的呼吸。呼吸細若游絲，若有若無。稱止息。也叫胎息。
6、禪語入定法：（默念數遍）體會聯想：“獨坐小溪任水流”的意境。
7、松靜入定法：吸氣時默念“靜”字，呼氣時默念“松”字。
8、觀心自靜法：用自己的心去觀看、體察、分析自己的思緒雜念，任雜念思緒流淌，不加干涉，久則自歸定靜。

Commonly used postures for meditation are:
1. Put your feet flat on the ground, put your hands on your thighs, and sit upright on a chair. It is best not to lean on it.
2. Sit cross-legged, straighten your upper body, and place your hands on the inner thighs.
3. Lie flat, choose a position, close your eyes and feel various parts of your body, such as hands, feet, and abdomen, while consciously relaxing these parts.

Notes on meditation:
1. Breathe. Use abdominal breathing as much as possible during meditation, which can be divided into two types: forward breathing and reverse breathing: forward breathing is to gently expand the abdominal muscles when inhaling, try to inhale as deeply as possible, and then contract the muscles when exhaling; Reverse the order of breathing. When meditating, use your nose to breathe in and your mouth to breathe out slowly and deeply.
2. Duration. The best time is 10~20 minutes, the brain can get a good rest. If you meditate before going to bed, you don’t need to be bound by the length of time, you can fall asleep naturally.

meditation training
1. Follow the breath method: The mind breathes in and out naturally, the heart and the breath depend on each other, the heart and the breath follow each other, and there is no interference. It is called the breath.
2. Counting breath method: silently recite the number of breaths, from 1 to 10 to 100. The real ones are counted as "breathing", and the imaginary ones are counted as "breathing".
3. Listening to Breathing Method: Listen to your own breathing with both ears and eliminate distracting thoughts.
4. Anapana: Just like the observer, observe and experience one's own breath
5. The method of resting: through the practice of any of the above methods, you will become proficient for a long time and form a soft, slow, thin and long breathing. Breathing is as thin as a hairspring, if there is or not. called cessation. Also called fetal breath.
6. Zen language into the fixed method: (recite silently several times) experience the association: the artistic conception of "sitting alone in the stream and letting the water flow".
7. The method of relaxation and tranquility: silently recite the word "quiet" when inhaling, and silently recite the word "pine" when exhaling.
8. Self-quieting method of observing the mind: Use your own heart to watch, observe, and analyze your own thoughts and thoughts, let the thoughts flow without interference, and you will become calm for a long time.