1. Simple sitting meditation skill: sit on the mat, stick the left foot on the inner side of the right thigh, stick the right foot on the inner side of the left leg in the opposite direction, adjust the center of gravity of the body, spread the legs on the floor as far as possible, erect the back of the waist, slightly retract the jaw, and stretch the neck as far as possible; connect the thumb of both hands with the index finger (Lotus finger), palm up, close the eyes, and take a deep breath with the nose.
2. Half lotus sitting meditation sit on the mat, put the left foot on the thigh of the right leg, and the right leg is still flat on the floor. Other actions are the same as the above requirements. After placing the left leg on the thigh of the right leg, slowly press down on the knee joint to relieve the tension of the knee.
3. Lotus sitting meditation sit on the mat, place the left foot on the thigh of the right leg, and the right foot on the thigh of the left leg. The left and right legs cross in X-shape. Other requirements are the same as the first action. Because of the difficulty, it is better for beginners not to practice this method.
4. Supine meditation: the body lies on the mat, the legs are differential, the arms are naturally extended on both sides of the body, the palms are upward, and the eyes are closed. Keep your concentration and don’t let yourself fall asleep.
As a beginner, when practicing yoga meditation, it is difficult to enter the meditation state in a short period of time. Therefore, coach Wang suggested that the beginner try the following methods: sit well in the above posture, close your eyes, focus on your breathing, take a deep breath, make a sound of “O” first, then close your lips, and make a sound of “m” until you breathe Exhale thoroughly, then repeat. Pay attention to make your ears hear when making a voice, focus on the voice, and experience its echo in the brain. Such as the above four practices, I believe that in the hot summer, you can still have a calm, peaceful life and work.