《PRACTICE OF MEDITATION》 《静坐法提要》 If you want to practice "meditation" you should choose a place where the air has a good circulation.Yet you shouldn't let the wind blows directly on your body. Then, place your cushion at a suitable place and you can start your sitting. You must choose a suitable posture. "double-folded" "single-folded" or "ordinary sitting" will do. (Chap 7 can serve as a reference). If you choose double- folding, you must use a cushion. It should be made of rush or you'11 just use a blanket as a mat. But you should keep in mind that your buttocks should be heightened 3 inches. If you sit ordinarily, then your feet should reach vertically to the ground and this will be suitable height. No matter what kind of a posture you choose, your head and body should always keep straight. Your ears and shoulders should be paralled and your nose and navel be perpendicular. Your chest should neither stick too far out or concave, but should keep naturally straight. Relax your shoulders and let then drop naturally. The front of your tongue should touch your upper palate. Place your hands on your knees and be careful to keep all your postures right. Then, place a piece of paper 1 ft. in front of your navel. On the paper there should be a black circle about 1 inch in diameter. First open or half close your eyes and watch the circle. After 1 or 2 minutes, close your eyes and think concentrately of the circle. (Chap. 6 can be a reference）. With this, the sitting will begin. The new learners should at least sit for 20 minutes and then gradually increase time. After the sitting, when you want to leave, don't open your eyes immediately and stand up. You should first swallow slowly the water in your mouth into your belly. While doing this, think of your "pubic region". After swallowing the water, use your hands and rub your knees 12 times. Then rub your hands till they are warm and use the warm hands and rub your "chenn-ju" or your hind-waist. When you rub, use your middle finger to press and rub the "os saerum". Then your face 12 times with your hands and then the sides of your throat 12 times downward. Use your navel as a center, your left hand rightware, right hand leftward, and rub 12 times arc-shaped. Then, straighten your left leg, place your left palm on the outside of the leg and rub upward, at the same time put your right palm on the inside of the leg and rub downward 12 times. Then change to the right leg and rub the outside upward with your right palm, the inside downward with your left palm 12 times. Finally use your right hand and rub your left foot center 36 times, your left hand and rub your right foot center 36 times (first left then right). Then, knock lightly your teeth 36 times, press your hands on your ears, press the external ears in your plams, Use both your index fingers to rub the backs of your middle fingers, then slip from the backs and knock down at the headbones raising behind the ears (both hands together). Do this 24 times. After finishing the above actions, you can then gradually open your eyes and stand slowly up. Then walk slowly in your room for 128 steps. (Chap. 8 can be a reference). double-folded 双盘 pubic region 丹田 single-folded 单盘 chenn-ju 肾俞穴 ordinary sitting 平坐 os saerum 仙椎骨 -- 阿鬼，你还是说中文吧！ 有空再解释此篇。 ※ 编辑: ilanese 来自: 61.231.234.246 (04/30 22:47)