English Reader - Class 2

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Example text

The upper and lower lips and teeth should slightly touch. The tongue sticks to the hard palate behind the top teeth. 7. The eyelids should hang like curtains. The vision extends from the bridge of the nose to the abdomen, but it is not necessary to concentrate. Our attitude should be one of gazing but not gazing, relaxed and natural. The eyes must not be completely shut in order to prevent falling asleep, and the light should not be too bright. 8. Abdominal breathing. Use deep breathing to allow air to completely fill the lungs, but do not expand the chest.

In summary, beginners must not use force to hold the breath in order to avoid a feeling of oppression or discomfort. In slightly extending the length of exhalation, it should not be forced, but perfectly comfortable. 9. Eliminate random thoughts. All random thoughts must be completely banished. In the beginning, the mind is uncontrollable, and it is very difficult to achieve stillness. Simply suspend cogitation and sink the mind to the abdomen. At the same time, one should use the technique of counting the breaths.

There should be no sound. In the beginning, one must not force the breath to be deep and long. If normally one cycle of inhalation and exhalation takes four seconds, then during meditation it should be increased slightly to six seconds. After several weeks, this could be increased to eight seconds. In summary, beginners must not use force to hold the breath in order to avoid a feeling of oppression or discomfort. In slightly extending the length of exhalation, it should not be forced, but perfectly comfortable.

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