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V svetu, za katerega se zdi, da se z vsakim dnem vrti hitreje, je iskanje trenutkov tišine in miru vse pomembnejše za ohranjanje dobrega duševnega in telesnega počutja. Daoistično tiho sedenje je ena od praks, katerih cilj je gojiti notranji mir in harmonijo, ter ponuja pot do notranjega miru, jasnosti in duhovne moči. [Preberi več: Jin jang filozofija in duševno zdravje]
Izvor in filozofija daoističnega mirnega sedenja
Daoizem, ena najstarejših filozofskih tradicij, ki izvira iz Kitajske, poudarja življenje v harmoniji z naravnim redom vesolja, znanim kot Dao (Tao). Osrednji element daoistične filozofije je koncept Wu Wei 無為, ki se pogosto prevaja kot "delovanje brez napora" ali "nedelovanje". Wu Wei predlaga, da se uskladimo s tokom narave, namesto da se mu upiramo ali ga prilagajamo svoji volji, kar po nepotrebnem zahteva pretirano energijo, in tako dosežemo stanje harmonije brez napora.
Vadba daoističnega mirnega sedenja
Bistvo daoističnega tihega sedenja je kultiviranje stanja globokega notranjega miru in prisotnosti. V nasprotju z nekaterimi oblikami meditacije, ki vključujejo posebne tehnike ali vizualizacije, tiho sedenje spodbuja izvajalce, da so preprosto prisotni v trenutku in dovolijo, da se misli in občutki pojavijo in minejo brez predanosti ali obsojanja.
Vadbo običajno začnemo v udobnem sedečem položaju na blazini ali stolu, pri čemer je hrbtenica pokončna, telo pa sproščeno. Oči so lahko zaprte ali rahlo odprte, odvisno od posameznika. Dihanje služi kot sidro za pozornost, pri čemer se vaditelji nežno zavedajo naravnega ritma vdiha in izdiha.
Misli, čustva in občutki, ki se pojavljajo med tihim sedenjem, opazujte z distanco in jim dovolite, da pridejo in odidejo kot oblaki, ki gredo skozi nebo. Cilj ni zatreti ali nadzorovati teh duševnih pojavov, temveč razviti prostorno zavedanje, ki zajema celovitost izkušenj brez oklepanja ali odpora.
Sledite temu vodniku po korakih in bodite vztrajni pri vadbi:
Faza 1
Sedite v udoben položaj, noge naj bodo v širini ramen, kolena v kotu 90 stopinj, spodnji del hrbta pokončen.
Sprostite ramena, spustite komolce, roke položite na kolena ali v naročje.
Povesite veke. Oči so lahko rahlo odprte ali popolnoma zaprte.
Jezik naj se dotika neba.
Dovolite, da je vaše dihanje naravno, zrak naj potuje navzdol in globoko.
Začetniki boste morda morali najprej vaditi pravilen položaj sedenja. Ponovite zgornje korake, začutite svoje sklepe in položaj telesa ter jih prilagodite. S kamero ali videokamero se posnemite in preverite, ali je vaš položaj pokončen in sproščen.
Faza 2
Sedaj začnite z dejansko metodo tihega sedenja.
Ušesa poslušajo središče glave.
Pogled lahkotno usmerimo proti konici nosu.
Nato se pogled usmeri od konice nosu navzdol po sprednji sredini telesa in se ustavi na Dantianu (spodnjem polju eliksirja), v predelu popka (območje približno 2 prsta pod popkom).
Vstopite v tišino. Pustite, da se vse misli, čustva ali zunanje skrbi naravno razpršijo.
Sedite v tišini in ohranjajte zavedanje na področju popka 20-30 minut (začetniki vedno začnite s krajšim časom in raje gradite doslednost ter nato postopoma podaljšujte čas).
Po končani meditaciji počasi odprite oči in se vrnite k vključevanju čutil.
Preden vstanete, se raztegnite in si zmasirajte telo.
Koristi daoističnega mirnega sedenja
Koristi daoističnega mirnega sedenja presegajo področje duševnega in čustvenega dobrega počutja ter vključujejo tudi fizične, energijske in duhovne razsežnosti. Redna praksa tihega sedenja je povezana z:
zmanjševanjem stresa: Z razvijanjem stanja globoke sprostitve in notranjega miru lahko mirno sedenje pomaga zmanjšati stres in tesnobo ter spodbuja občutek miru in ravnovesja v vsakdanjem življenju.
Jasnostjo uma: S prakso nevmešavanja v naravni tok misli lahko tiho sedenje poveča jasnost uma in izboljša kognitivne funkcije, kar vodi k večjemu razumevanju in ustvarjalnosti.
Čustvenim ravnovesjem: Z nepristranskim opazovanjem misli in čustev vaditelji razvijejo večjo čustveno odpornost in stabilnost ter zmanjšajo odzivnost in impulzivnost v medosebnih odnosih.
Telesnim zdravjem: Raziskave so pokazale, da lahko redna praksa meditacije, vključno z mirnim sedenjem, pozitivno vpliva na telesno zdravje, vključno z zniževanjem krvnega tlaka, izboljšanjem delovanja imunskega sistema in zmanjšanjem vnetij.
Vključitev v vsakdanje življenje
Eden od edinstvenih vidikov daoističnega mirnega sedenja je poudarek na vključevanju v vsakdanje življenje. Daoisti ne omejujejo vadbe le na formalne meditacijske seanse, temveč si prizadevajo utelešati načela mirnosti in neukrepanja v vsakem trenutku, ne glede na to, ali sedijo v meditaciji, se sprehajajo v naravi ali opravljajo vsakodnevna opravila.
Praksa mirnega sedenja lahko služi kot temelj za razvijanje čuječnosti in prisotnosti pri vseh dejavnostih ter pomaga vaditeljem, da z eleganco in umirjenostjo premagujejo izzive in zapletenost sodobnega življenja. Z vrnitvijo v tiho središče v sebi lahko posamezniki izkoristijo vir notranje moči in modrosti, ki presega minljiva nihanja zunanjih okoliščin.
[Preberi več: Preproste vaje čuječnosti] [Preberi več: Izkazovanje hvaležnosti prinaša koristi za zdravje] [Preberi več: Koristi taj čija]
Sprejemanje poti mirovanja
V svetu, za katerega so značilni nenehni hrup, motnje in zasedenost, starodavna modrost daoističnega mirnega sedenja ponuja močan protistrup - vrnitev k viru notranjega miru in harmonije, ki je v vsakem od nas. S sprejetjem poti mirovanja lahko razvijemo globljo povezanost s seboj, z drugimi in z ogromno skrivnostjo samega obstoja. Laozi, legendarni modrec daoizma, pravi: "Tišina je vir velike moči." Naj s prakso mirnega sedenja odkrijemo preobrazbeno moč tišine in se prebudimo v brezmejnih globinah svoje resnične narave.
The Art of Daoist Quiet Sitting: A Path to Inner Harmony
In a world that seems to spin faster with each passing day, finding moments of stillness and tranquility becomes increasingly vital for maintaining mental and physical well-being. Among the various practices aimed at cultivating inner peace and harmony, Daoist Quiet Sitting offers a pathway to inner calm, clarity, and spiritual strength. [Read more: Yin Yang philosophy and mental health]
Origins and Philosophy of Daoist Quiet Sitting
Daoism, one of the oldest philosophical traditions originating in China, emphasizes living in harmony with the natural order of the universe, known as the Dao (Tao). Central to Daoist philosophy is the concept of Wu Wei 無為, often translated as "effortless action" or "non-action." Wu Wei suggests aligning oneself with the flow of nature rather than resisting it or bending it to our will which demands excessive energy unnecessarily, thereby achieving a state of effortless harmony.
The Practice of Daoist Quiet Sitting
At its core, Daoist Quiet Sitting is about cultivating a state of profound inner stillness and presence. Unlike some forms of meditation that involve specific techniques or visualizations, Quiet Sitting encourages practitioners to simply be present in the moment, allowing thoughts and sensations to arise and pass without attachment or judgment.
The practice typically begins with finding a comfortable seated position, either on a cushion or chair, with the spine upright and the body relaxed. The eyes can be closed or left slightly open, depending on personal preference. The breath serves as an anchor for attention, with practitioners gently bringing their awareness to the natural rhythm of inhalation and exhalation.
As thoughts, emotions, and sensations arise during Quiet Sitting, practitioners are encouraged to observe them with detachment, allowing them to come and go like clouds passing through the sky. The goal is not to suppress or control these mental phenomena but to develop a spacious awareness that embraces the totality of experience without grasping or aversion.
Follow this step by step guide and be persistent with practicing
Stage 1
Sit in a comfortable position with your feet placed at your shoulder’s width, knee at 90 degree angel, lower back upright
Relax your shoulder, drop the elbows, rest the hands on your knees or on your lap.
Hang the eyelids. Eyes either slightly open or completely closed.
Tongue touches the upper palate.
Allow your breathing to be natural, and let the air flow downward and deep.
For beginners, one might need to practice on the proper sitting position first. Repeat the above steps, feel your joints and body position and adjust them. Use a camera or video to record yourself and check if the position is upright and relaxed.
Stage 2
Now begin the actual method of quiet sitting.
The ears listen to the center of the head.
The eyes rest lightly on the tip of the nose.
Then the gaze extends from the tip of the nose, down the front centerline of the body, to rest in the Dantian (lower elixir field), the navel region (area about 2 fingers width below the belly button).
Enter stillness. Allow any thoughts, emotions or extraneous concerns to dissipate naturally.
Sit in silence, maintaining awareness on the navel region, for 20-30 minutes (for beginners, you should always start with a shorter time but rather build the consistency, and then gradually increase the time).
After completing your meditation session, gradually open your eyes and return to sensory engagement.
Stretch and massage the body before standing up.
Benefits of Daoist Quiet Sitting
The benefits of Daoist Quiet Sitting extend beyond the realm of mental and emotional well-being, encompassing physical, energetic, and spiritual dimensions as well. Regular practice of Quiet Sitting has been associated with:
Stress Reduction: By cultivating a state of deep relaxation and inner peace, Quiet Sitting can help alleviate stress and anxiety, promoting a sense of calm and equanimity in daily life.
Clarity of Mind: Through the practice of non-interference with the natural flow of thoughts, Quiet Sitting can sharpen mental clarity and enhance cognitive function, leading to greater insight and creativity.
Emotional Balance: By observing thoughts and emotions with detachment, practitioners develop greater emotional resilience and stability, reducing reactivity and impulsivity in interpersonal relationships.
Physical Health: Studies have shown that regular meditation practice, including Quiet Sitting, can have a positive impact on physical health, including lowering blood pressure, improving immune function, and reducing inflammation.
Integration into Daily Life
One of the unique aspects of Daoist Quiet Sitting is its emphasis on integration into daily life. Rather than confining the practice to formal meditation sessions, Daoist practitioners seek to embody the principles of stillness and non-action in every moment, whether sitting in meditation, walking in nature, or engaging in daily tasks.
The practice of Quiet Sitting can serve as a touchstone for cultivating mindfulness and presence in all activities, helping practitioners navigate the challenges and complexities of modern life with grace and equanimity. By returning to the silent center within, individuals can tap into a source of inner strength and wisdom that transcends the transient fluctuations of external circumstances.
[Read more: Simple mindfulness exercises] [Read more: Practicing gratitude brings health benefits] [Read more: The benefits of Tai Chi]
Embracing the Way of Stillness
In a world characterized by constant noise, distraction, and busyness, the ancient wisdom of Daoist Quiet Sitting offers a profound antidote—a return to the source of inner peace and harmony that resides within each of us. By embracing the Way of Stillness, we can cultivate a deeper connection to ourselves, to others, and to the vast mystery of existence itself. In the words of Laozi, the legendary sage of Daoism, "Silence is a source of great strength." Through the practice of Quiet Sitting, may we discover the transformative power of silence and awaken to the boundless depths of our true nature.
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