The urban rhythm of life exposes a person to excessive stress. Chronic headaches, fatigue and irritability became his constant companions. A special relaxation technique, meditation, helps to resist the avalanche of negative information. Correct technique meditation allows you to enter a state of complete harmony, get rid of external influence and tune in to a positive outlook on life.

Why do people meditate

is a special method of self-soothing. It relieves fatigue, increases vitality, teaches to get rid of panic and fears, teaches self-control. A meditating person easily copes with obsessive thoughts that prevent you from leaving your comfort zone.

Meditation is the way spiritual development. It allows a person to get closer to God. Tibetan monks have achieved perfection in the art of relaxation. Their amazing abilities are known all over the world. Thanks to meditation, they are healed of diseases and increase endurance many times over. But this is not the most surprising - being in a trance, they are able to freeze the physical processes of the body and stay in this state for years.

Regular meditation normalizes sleep, develops creative imagination. People suffering from diseases of the musculoskeletal system note that their condition improves significantly. Memory is normalized, immunity is increased. Meditation is a way of self-knowledge. It helps to separate real desires and needs from imposed ones, to get rid of phobias and complexes. Meditation is one of the tools of psychotherapy.

How to learn to meditate on your own

To learn meditation on your own, you need:

• desire to master this art;
• repeated repetition of the same actions;
• ability to focus;
• confidence in their abilities;
• willingness to take a new look at your life.

The most difficult thing in individual learning is concentration. This will help a special exercise - grounding. It consists in directing attention to a certain object or action. You need to sit or lie down, close your eyes and focus on the sensations of the body. Start from the tips of the legs: feel how energy strives for them, how it fills every cell. Then, gradually rise up, special attention focusing on the heart - the main organ and source of life.

If it was not possible to complete the exercises with closed eyes, you can try a simple squeezing of the fingers. You need to take turns pressing the pad thumb to the rest, starting with the index. The maximum level of concentration is reached when it is possible to simultaneously squeeze the fingers on both palms.

Proper meditation directs the mind - it helps to focus on one's inner feelings, without being distracted by surrounding stimuli. Mindfulness makes life brighter and easier - a person learns to determine his true goal and find the shortest path to fulfill it.

Temporary norms: how many minutes a day to devote to meditation

To achieve a tangible result, you need to meditate regularly. Unsystematic studies will not give anything, so the first milestone preparation - scheduling. It is important to practice at the same time of the day. Best in the morning, right after waking up, or before bed. You can not meditate after eating and on an empty stomach - discomfort in the intestines will distract.

Approximate class schedule:

• the first 3-4 weeks - 15 minutes every day;
• the next 3-4 weeks - 25-30 minutes every other day;
• after 2 months - 40-50 minutes 2-3 times a week.

Classes should deliver only pleasant emotions and not be a burden. Buddhists are able to spend in a state of trance from several hours to several days in a row. They achieve such a level of mind control that they are able to mentally travel to other worlds and return to their past lives. But such skills are achieved thanks to the complete rejection of modern image life and constant practice. For the average urban dweller, such experiments on the body are harmful and dangerous.

Meditation Technique for the Pro

For professionals, conscious, purposeful meditation according to the OSHO technique is important, which is popular due to the combination of basic meditation techniques. It is aimed at liberation from imposed patterns, acquired doubts and fears. OSHO is performed in 5 stages:

1. Measured breathing. Within 10 minutes, you need to breathe deeply, concentrating only on inhalations and exhalations. Thanks to this, energy is replenished, the body is preparing for a “reboot”.
2. Release from emotions. Any physical manifestation of emotions is allowed: crying, screaming, imitation of blows. Do not restrain yourself and think about how it looks from the outside.
3. Rhythmic jumps. You need to stand straight, raise your hands up and bounce rhythmically, while exhaling, pronouncing the mantra “Hu” - a sharp jerky exhalation. When lowering to the floor, put your feet straight, they should completely touch the floor. Jumps should be performed until a feeling of complete physical exhaustion appears.
4. Getting rid of negativity. At this stage, you have to stand still for 15 minutes. During this time, all the accumulated negativity will leave the body, forming a void. It will be filled with new, positive energy.
5. Filling with energy. Now it's time to sing and dance to welcome the new day. OSHO energizes, and will be a good substitute for a morning workout.

It is advisable to perform the OSHO technique early in the morning or in the afternoon. In the evening, it is harmful - before going to bed you need meditation aimed at calming.

Preparing for Meditation

Before starting classes, you should make sure that you have everything you need at hand. For meditation you need:

• comfortable clothes made of natural fabric;
• recordings with a pleasant relaxing melody;
• candles;
• gymnastic rug;
• clean drinking water.

For meditation, you need a cozy environment, ideally a separate room in the house. If you don't have one, you can go outside or try meditating in the office. The main thing is that during the session nothing distracts from introspection. It is necessary to remove all annoying objects away. Be sure to turn off your mobile phone.

Most people can't concentrate and not think about anything, even for 5 seconds. This is normal, it takes time to develop the skill of completely clearing the mind. In the first lessons, special melodies can help: recording the sounds of nature or calm classical music.

So, before meditation, you need to sit on the rug and take a comfortable position. It is not necessary to immediately try to take the lotus position, it is enough to cross your legs and keep your back straight. After sitting down, you should listen to music or look at the fire for 2-3 minutes, breathe deeply and measuredly. Then close your eyes and tune in to the meditation exercises.

Simple Techniques for Beginners

1. Respiratory technique. Watching the breath is the first technique taught by gurus to beginners. A person should note every moment: how air enters the lungs, how they expand, what sensations appear in the body with a new portion of oxygen. Any distracting thoughts are not important, you should not pay attention to them. If, nevertheless, you had to be distracted, start the exercise again.
2. Chanting a mantra. The main, original, mantra is called "Om". It is pronounced on the exhale, long drawl sound a-u-m. It is not necessary to chant loudly, but try to pronounce the mantra as long as possible, especially the last sound m. While singing the mantra, internal organs slightly vibrate - this is a pleasant sensation, reminiscent of a light massage.
3. Awareness of your spiritual heart, which is next to the physical, but located closer to the center of the chest. One must imagine how a lotus flower slowly blossoms in the chest. The wider its petals open, the more energy of love and harmony fills the body. Concentration on the spiritual heart is a moment of unity with your soul.

Over time, you can try to combine techniques, making the transition from breathing exercises to singing, and then to dance meditation.

Meditation to Attract Love

Meditation to attract love requires the ability to visualize - to imagine the desired situation in great detail. You need to imagine a loved one. Consider his appearance, observe his behavior. For the first session of meditation, visualization of acquaintance will be enough. During the second - you can imagine a date. Proper visualization helps to attract love.

Love meditation enhances empathy. Its constant practice encourages a person to engage in charity. Helping other people, he receives reciprocal support from the Universe. His desires are fulfilled quickly and accurately, he gains confidence in his life plans.

Regular meditation normalizes all areas of life. Man acquires peace of mind, learns to notice positive moments and see new opportunities. He is open to the world, and the world responds to him in return.

Previously, there was a belief that meditation was necessarily associated with religion, with Divine unity and with the merger of the infinite Universe. Of course, meditation is one of the components of yoga, since after physical exercises, spiritual practice is carried out - meditation that combines the forces of nature and the Cosmos.

The role of meditation in human life

If you are serious about meditation, then you are on the right track. The state achieved during meditation practice is called the "alpha level" (sleep). Having learned to stay for some time in such a half-sleep, the human consciousness is capable of a lot:

• change life with the power of thought;
• improve health;
• recover from many diseases;
• free your mind from unnecessary thoughts;
• calm the nervous system;
• to achieve high results;
• lose weight;
• learn to attract happiness, wealth, and so on.

Having mastered the basics of meditation, you yourself will not notice how your life will change in better side: negative thoughts and fears will go away, bad emotions and depression will disappear forever. This is only the smallest part of what can be achieved at the alpha level.

Where to begin

You can learn the practice of meditation on your own by studying the necessary information on the Internet or special books and magazines.

The basics of meditation for beginners consist of several steps that must be observed and thoroughly studied. First of all, learn to be patient, as meditation practice does not accept people who are hurried and unable to wait. On the early stages, perhaps there will be a powerful release of energy, which will be accompanied by dizziness, tingling of the limbs, fever or chills. Do not worry, this is a temporary phenomenon on the way to high achievements.

Next, you should learn to be silent. Plunge into the world of your consciousness and analyze the current situation, find answers to numerous questions. As a rule, the truth is within us and only we bring into our lives what we think about and obsess over: if you are experiencing financial difficulties or problems in matters of the heart, then this is only your fault.

With silence, positive thoughts will come to you; over time, you will learn to manage them on your own, which means that your life will become controlled only by you.

Finally, you must learn to think positively, putting the negative aside. Program yourself for good luck, imagine your plans in detail, think about it constantly and you will certainly find what you want.

Basic Rules

Before you start practicing, try to thoroughly study the basic rules of meditation:

• regularity;
• equipment of a place for classes;
• choice of practical course;
• relaxation and alertness;
• short sessions.

Regularity

If you really want to learn how to control your mind and learn meditation, then you should regularly practice, give yourself to it without a trace, put all your energy into it. Only in this case you will feel the proper effect and result.

Do at least 3 times a week, and even better - every day. If you interrupt your teaching for a while, and then start practicing again, you will undoubtedly feel that the past achievements have been lost and it will become much harder to dive into the alpha level.

Equipment for the practice area

Set aside a room or a small corner for yourself in which you will meditate. Make it cozy: put candles, incense sticks, pillows, ventilate the room, put on light music. In general, dream up and equip the room so that you want to be there and relax.

Choice of practical course

One of the most important conditions successful practice is choosing the course you wish to pursue. The right meditation technique is the key to success.

The best place to start is with breathing meditation. It will help clear your mind of unnecessary thoughts and quickly.

Relaxation and alertness

During the session, you should completely relax not only the body, but also the mind. Focus only on the frequency of your breath, and put other thoughts aside. However, be vigilant and do not fall asleep. Try to catch the images and sensations that arise in your head, and when you exit the alpha level, analyze all the events that you observed.

Short sessions

Technique for beginners involves classes in short sessions. From the very beginning, you should not bother and force yourself to go to the spiritual world for a long time, since such efforts will not bring the proper results, but will only distance you from meditation. Start small, with 5 minutes, and if you are willing to devote more time to the session, then increase it as much as you see fit.

Types of Meditation

There are a wide variety of practices. You choose the ways of meditation for yourself. Among a large number can be distinguished:

• breathing meditation;
• walking meditation.

At breathing meditation you need to learn to catch the rhythms of breathing, observe the movements of the abdomen (when inhaling - the stomach comes forward, when exhaling - back). Feel your lungs filling up fresh air which brings pleasant and positive thoughts into your body. And with each exhalation, your body is cleared of spiritual "garbage" and you feel more cheerful and better.

Walking meditation is based on foot control while walking. You should concentrate on every movement of the leg: lifting, touching the floor, moving forward. It is important to do the exercises slowly without rushing.

When walking meditation, you need to look forward (not under your feet) or to the side; hands must be kept still. Such a session can be practiced in any situation: when walking in the park, on the way to work, and so on.

Postures for meditation

Another important point is the posture for meditation:

• (sit on the floor; cross your legs: right foot on the left thigh, left foot on the right);
• kneeling position (sit on your knees, put your feet together, keep your back straight, put your hands on your knees);
• posture on a chair (sit on a chair, feet should be stable on the floor, straighten your back, put your hands on your knees).

Meditation has no contraindications. It can be done by all people without exception. The sooner you start your meditation practice, the sooner you will be able to achieve everything that you have been dreaming of for so long: health, happiness, love, prosperity, wealth, success and much more. Improve yourself, learn the spiritual world, train and become lucky.

Meditation is an ancient teaching aimed at liberation from accumulated stress, internal tension. Yoga and simple meditation techniques for meditation aimed at concentration of attention, modeling of consciousness and control over emotions, available for beginners, will help to achieve a state of maximum relaxation. Before you start learning meditation, be sure to read our article.

The algorithm of performed poses and actions is selected individually. Each meditation technique can be changed by the practitioner, which allows you to fully experience your own "I", make the necessary changes to it and enjoy the result.

Regardless of the choice of a particular meditation technique, each of them brings tangible benefits to the body, and most importantly - to the mind.

1. Teaches to correct emotional condition get rid of the negative;
2. Opens new horizons, awakening the unknown possibilities of the human body;
3. Increases endurance to the effects of the external environment;
4. Helps to overcome prolonged depression;
5. Relieves fears;
6. Promotes the generation of new thoughts and ideas;
7. Stabilizes the work of all organs and systems;
8. Normalizes blood pressure;
9. Relieves from cardiovascular diseases.

Vipassana meditation

The vipassana technique is aimed at liberation from the severity of adversity and failures that haunt us in Everyday life. "Vipassana" is translated as the ability to see things from the inside. People who practice vipassana have the opportunity to find that invisible thread that connects the mind, body and heart, thanks to which they feel complete liberation, satisfaction and harmony.

Vipassana for beginners is about awareness. Performing the usual actions in everyday life, you should focus as much as possible on what is happening at this second with your body and soul. Concentration is essential during morning exercises eating, reading a book. Vipassana yoga teaches you to focus on every thought that comes to mind.

A more sophisticated Vipassana technique is to focus on the movement of the lungs during breathing. Air enters through the nostrils into the abdomen, lingers there, then exits, having more high temperature. Along with it, a huge vital energy moves through the body, filling the body with goodness, wisdom and vigor.

Theta meditation

Mastering this technique can be difficult for beginners. Theta is similar to a hypnotic or dream state. Yoga allows you to independently open the doors to the non-material world, therefore it requires certain skills. The human brain in the process of practice reproduces theta rhythm, introducing the brain into a state of complete relaxation. As a result of such an impact, the body is restored, intuition improves, anxieties and fears disappear.

Osho is a master who has known the inner nature of a person, studied the existing areas of psychology and developed more than 100 practices based on his knowledge. Numerous meditation techniques practiced by Osho are aimed at relieving tension through chaos. The most effective Osho concepts consist of several 15-minute stages, since it is difficult for a person to concentrate for longer.

One of Osho's most popular techniques (Hara) is accompanied by relaxing music. It begins with the adoption of the most comfortable posture, sitting on the floor. The body slowly rotates counterclockwise, the amplitude of oscillations gradually increases. The Hara energy source is located just below the navel. During the next stage, you need to lie on the floor, close your eyes and put pressure on the Hara point. Without taking your hands off the energy source, you should slowly get up, make several circles around the room. When the music ends, the body should also stop for a few seconds. To complete the meditation, you need to press the Hara center and dance. According to the teachings of Osho, the choice of movements, their amplitude, intensity should come exclusively from the heart.

Mandala is a circular ornament, diagram. You can cut out mandalas and glue, you can draw, weave from multi-colored threads. The effectiveness of the technique lies in centering, creating a kind of energy field. The mandala is a kind of writing in the language of the Universe, helping to direct energy flows into right direction. You create your own mandala and include in it a message for health, happiness, love..

Singing bowls are now an affordable healing tool, they can be purchased in esoteric and oriental stores, ordered online.

Powerful sound energy is able to restore the body and soul, to penetrate deep into the body. Yoga with the use of resonator bowls affects the rhythm of the brain, thus tuning the work of all organs and systems to pure, elevated frequencies. Each bowl is characterized by different-frequency wave indicators that are in resonance with the human body. The bowls, like tuning forks, help to plunge deep into your consciousness, restore harmony. Sessions of vibration-acoustic therapy help to achieve deep peace, harmony of the body with space, to feel the renewal of vital energy.

Yoga using the energy of the elements has a fairly strong effect on human body. It is necessary to concentrate in the center of the fire, the flame must be let in as deep as possible, into the very heart. The correct execution technique lies in the desired location of the candle. The look at it should fall from the side, and not from above. Fire can burn negative energy, cleanse the mind of accumulated grievances, experiences and fill the body with extraordinary cleansing power and harmony.

We have already talked about the technique of concentrating on a candle in the article “Indian Trataka Exercise or Your Vision Healer“.

Zazen is an ancient Buddhist practice of sitting quietly in the correct position and aimed at "calming the body." Yoga contributes to the blurring of the boundaries of time and space, designating them with abstract meanings. This technique should be accompanied by deep abdominal breathing (hara). The simplest traditional ZaZen positions are quite peculiar, and may be beyond the power of beginners:

• hankafudza (unopened lotus);
• kekkafudza (lotus);
• seiza (classical);
• agura (in Turkish).

The meditation practices that we met today are only a small part of the ancient teaching called Yoga. We have already told you about some methods of meditation, we will talk about some more in the future. We hope that everyone can find the right one for themselves!

In this article, we will discuss meditation techniques. There are many meditations in the world, not only rooted in antiquity, as we used to think, but also the creations of the 20th century. The latter did not arise out of nowhere and are based in one way or another on the achievements of the meditation techniques of the past.

Techniques and methods of meditation in different cultures

We want to emphasize that the choice of techniques is huge. Oriental meditation methods practiced in Tibet, India, Thailand, Vietnam, Japan, and China may be preferred. These include:

• zen meditation,
• mantra meditation,
• mindfulness meditation,
• breath meditation,
• meditation on a candle flame, or,
• sound meditation,
• qigong meditation,
• Taoist meditation.

This list goes on. In Buddhism alone, there are more than 40 techniques coming from the depths of time, not counting those that were added by the adherents of Buddhism at a later time.

The Western tradition also has its own methods of meditation. People who are not inclined to classify prayers as such, must recognize that they are nothing more than meditation on the word or meditation-contemplation. A typical example of calming the mind, bringing it into a meditative state, is with the help of the Jesus Prayer.

"Meditation for Beginners: 6 Steps"- it's simple step-by-step instruction, which will help you independently master one of the most useful everyday skills - meditation.

At first reading, the simplicity of these actions may even seem suspicious. But this matter can only be sorted out through practical actions, which is why this is used. set phrase: "practice of meditation".

MEDITATION FOR BEGINNERS STEP 1:

Before we start

Before you start, you need to take care of some practical aspects.

When, what time are you going to do it every day? Where can you sit quietly? And even how will you remember to do it?

The first step is to make a commitment to regular, daily practice. A period of time that you commit to doing the practice no matter what. For example, from March 14 to April 14, I will meditate daily for 10 minutes no matter what. Based on the results of this experience of interaction with myself, I will make a further decision. At a minimum, you will become proud of yourself - having completed your plan and put "+ 1 Level" in the "Meditation" skill.

Carving out 10 minutes a day doesn't have to be difficult, but it's easy to get caught up in the hustle and bustle of your daily routine. Try to make meditation an integral part of your schedule, a simple daily task from the general to-do list that must be completed.

Organize a space where you can be at the same time every day. "Same time" is a desirable condition, but not a requirement. And if you have such an opportunity, then it's just wonderful. Doing an action at the same time each day is very good at reinforcing the skill, turning it into a daily activity that does not require additional costs energy for reflection and self-organization.

Where you will practice meditation - it does not matter, though exactly as long as you are not interrupted :)

Stick to the practice for the entire time you have allotted for it, whether it be easy or difficult. 10 minutes should equal 10 minutes.

MEDITATION FOR BEGINNERS STEP 2:

Breathe deeply and tune in

Unfocus your vision. Take five deep, audible breaths, breathe in through your nose and out through your mouth. On the last breath, allow your eyes to close. Take a few moments to settle into your body.

Carefully explore your body posture, notice the sensations where your body is touching the chair and your feet are touching the floor. Feel the weight of your hands, how your hands rest on your feet. Become aware of your feelings: pay attention to everything that only you can smell, to sound or taste and to the sensation of heat, cold or wind.

MEDITATION FOR BEGINNERS STEP 3:

Careful examination of your body

Slowly bring your thoughts into your body. Carefully examine your body from head to toe, examining any tension or discomfort. Don't try to change what you found, just take note.

Study carefully again, but this time pay attention to which parts of your body have relaxed. Each study will take about 20 seconds.

Now move on to becoming aware of your thoughts. Pay attention to any thoughts that come up without trying to change them. Gently pay attention to your basic mood, only being aware of what it is, without making judgments. If there's nothing obvious, that's fine too.

MEDITATION FOR BEGINNERS STEP 4:

Consider "why"

Pause for about 30 seconds and think about why you are sitting here today. Acknowledge any expectations or desires you have brought with you and let them go. Before proceeding with the session, remind yourself that there are no "things" for you to do - your only job is to sit through the session, and other than that, there is nothing for you to do in the usual sense of it. the words. All you have to do is step back and let things take their own time and their own way.

MEDITATION FOR BEGINNERS Step 5:

Watch your breath and be free

Bring your attention to your breath. Don't make any effort to change it, just watch the up and down sensations it creates in your body. Notice where these sensations are occurring - it could be your stomach, chest, shoulders, or anywhere else. For a few moments, focus on the quality of each inhalation and exhalation, noting whether it is deep or shallow, long or short, fast or slow.

Start counting your breaths silently: 1 when you inhale, 2 when you exhale, 3 on the next iteration, and so on up to 10. Then start again at 1. While you're doing this, it's perfectly normal for thoughts to bubble up. You don't have to "do" anything - just be guided to bring your attention back to the breath when you realize that your thoughts have wandered off course. If you can remember the number you've counted to, continue there, or just start over from 1. Continue while your timer sounds.

Spend 20-30 seconds just sitting. You may be overwhelmed with thoughts and plans, or you may feel calm and focused. Whatever happens is completely normal. Let your thoughts just exist and enjoy this rare opportunity.

MEDITATION FOR BEGINNERS STEP 6:

Prepare to finish and take it with you

Be aware of the physical sensations again: the chair below you, where your feet are in contact with the floor, your arms and your hands resting on your knees. Pay attention to everything you can hear, smell, taste or feel.

When you are ready, slowly open your eyes. Before you get up, have a clear idea of ​​what you're going to do next, like brushing your teeth, making a cup of tea, or picking up your keys to leave the house. It's very easy to jump out of your chair and lose the calm and spatial qualities you just created. Try to bring this awareness with you to your next activity.

Throughout the day, find small moments to remind yourself what it's like to have that clarity and focused attention. It could be when you just sit down at your desk at work, when you're drinking your morning coffee, or when you're on the subway. You don't have to go through the whole exercise - just take a couple of deep breaths, notice how you feel and watch for any areas of tension.

A bit about real life

You may encounter some everyday difficulties that may prevent you from realizing your plan - to practice meditation and make it a regular good habit. So let's go back to the very beginning: to the three practical aspects that were briefly mentioned at the beginning.

When, what time are you going to do it every day?

For those who have already learned how to consistently master and implement in their lives good habits and skills, the essence of this proposal is obvious: in order for meditation to really appear in your life, it is advisable to put it in your diary or online service, which you use for self-organization, the goal in the wording that suits you, paint the goal, for example, according to SMART. Specifically plan time for each day, put it in daily tasks and affairs.

It’s just that the decision “I’ll definitely try this week” usually ends with sad regret, or self-deception that they say I changed my mind, I had important things to do, etc. Which each time lowers self-esteem drop by drop.

10 minutes a day? - can your daily activities really justify the fact that there was no 10 minutes of time to achieve what you wanted?

Where can you quietly meditate?

Almost any type of activity needs some kind of equipment or a certain place: a forest for a walk in the forest, a squash court, good book for good reading, etc.

Meditation in this regard is the most "profitable" form. active rest. After all, meditation requires almost nothing but

(a) desire and will - although this is not so little

(b) places where you will not be called out on some business.

Everyone has their own living space. Therefore, it is difficult to give any recommendations here. It can be your room in the morning, a cozy bench in the backyard, a meeting room or a utility room in the office, where you can hang a sign "do not disturb, busy until 15:30", and if you are without complexes, you can tell your colleagues right away, otherwise a crowd of curious people will gather and at 15:30 you will feel like a star, leaving this door. In any case, if you actually start thinking about where you can meditate, there will be a solution, and it can be completely non-standard.

In one of our previous articles, we made a selection of places in Kyiv where you can practice meditation under the guidance of a guru.

How will you remember that you need to do this?

Probably the majority already use online services - organizers. It is very comfortable. You can schedule important things that you cannot miss and receive reminders on your phone. Nowadays, there is no such excuse "I forgot", there is only "I do not know how to organize my living space." Just add one more 10-minute task to your plan, and before it becomes a habit, set a reminder.

How to follow the steps according to the instructions?

You cannot meditate and read at the same time. Therefore, the text must first be "memorized". Before each next practice - reread until you realize that you have mastered each word.

MORE CLEAR MIND - MORE LIFE

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For the preparation of this article, the material from the Headspace website was used, which was processed, adapted and supplemented.