There is quite a large number of meditation techniques that have been developed by practicing yogis for centuries. Among them, there are both very complex ones and those that anyone can do right in the office. To do this, you need to be left alone for at least 15 minutes. A bench in the shade of trees in a summer park is also suitable.

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Meditation allows us to calm our body and mind, look into ourselves and perhaps find hidden reserves. But in order for this to work, at first (at least 2 months) you need to practice every day, and then reduce classes to 2 times a week. You understand that if you do it from time to time, you are unlikely to get the desired effect.

Breath "one-four-two"

Deep breathing is one of the easiest and most efficient technician, which is available not only to those who have been practicing for a long time, but also to beginners.

Method:

1. Find a nice quiet place where no one will disturb you for 10-15 minutes.
2. Sit in a comfortable position, making sure to keep your back straight. This may be a Turkish leg position on the floor, or it may be a comfortable chair, but at the same time, the legs must be on the ground with a full foot.
3. Close your eyes and place your hands on your knees, palms up.
4. Just watch your breath for a few minutes. Be aware and feel the air passing through your nostrils and throat. Feel your body rise and fall as you breathe. rib cage. Notice how the tension gently leaves your body along with the exhaled air through your mouth.
5. When you feel your body relax, change the rhythm of your breathing. Take a deep breath for a count of one, then hold your breath for four seconds, and exhale slowly for a count of two.
6. Continue breathing in the one-four-two method, focusing your attention on the breath, for 10 minutes.

Alternatively, you can do this with special meditative music with bells at a certain interval of time. This way you can track your meditation time in a more relaxed and enjoyable way.

meditation with candles

You probably won't be able to do this in the office, so it's best to try this method at home. At the heart of any meditation is the ability to concentrate your attention on an object. Our body and mind are completely relaxed, but at the same time we are focused on a particular subject. This is quite difficult, given that in our time of multitasking, our consciousness only does what it switches in a short period of time between several tasks. Some manage to do them almost simultaneously. But as it has been noted more than once, the successful completion of a task consists in cutting off everything superfluous and concentrating on specific purpose. The practice of meditation with candles will help us with this.

Method:

1. Turn off all lights (if it's evening) or curtain your windows.
2. Sit in a comfortable position with your back straight.
3. Light a candle and place it at eye level at arm's length.
4. Focus your gaze on the tip of the candle flame, while trying to blink as little as possible. Your eyes may start to water while doing this technique, but this is good (one of the reasons this technique meditation helps improve vision).
5. Let the candle flame fill your consciousness. If distracting thoughts start to creep into your head, try to focus again on the candle flame.
6. After a few minutes, close your eyes and focus on the image of the flickering and dancing candle flame in your mind.
7. Open your eyes and take a few deep breaths.

Body awareness meditation

There are thousands of chemical processes going on in our body, but we do not notice them. Being aware of your body, feeling it from the top of your head to the tips of your toes, is another great method of relaxation and concentration. There is only one thing you should be aware of - if the position is very comfortable, you can just fall asleep :)

Method:

1. Sit or lie down in a position that is comfortable for you. If you are sitting, remember to keep your back straight!
2. Breathe deeply. Imagine tension leaving your body with each exhalation. If you are distracted by any discomfort in your body, try to find a position in which you can completely relax.
3. Bring your attention to the tips of your toes, focus on the slightest sensations that arise in that place. Imagine how you direct your breath to your fingers, filling them with a feeling of warmth and energy.
4. When this zone is completely relaxed, direct your attention up the body through the knees, arms, spine, face - straight to the top of the head (crown).
5. Feel the warmth, relaxation and calm that completely envelops your body. After that, you feel full of energy and ready to cope with any tasks and life situations.

For me personally, the most difficult exercise is with a candle, since it has always been difficult for me to completely turn off thought process. And the third technique is the most pleasant, because if you do it to meditative music, you can really fall asleep! So it’s better to do this at home and after finishing lie down in such a relaxed state for another 10 minutes.

If you're wondering which meditation technique is most effective for relaxation, you won't know the answer until you try it. There are many different ways, each of which deserves attention. We will look at three simple techniques that are equally suitable for beginners and "experienced users".

This method is equally suitable for beginners and those who have already succeeded in meditation. It is important to develop correct technique breathing.

What do we have to do:

• Find a suitable place where no one will disturb you for 20 minutes
• Take a comfortable position for you. You can lie down, sit on a chair, take a lotus position or yoga asana. It is only important that the back remains completely straight.
• Close your eyes, put your hands on your kneecaps so that your palms look up
• You don’t need to do anything for a couple of minutes, the subconscious is being adjusted. You just need to concentrate on the process of breathing. Feel the air enter your lungs as you inhale and leave your body as you exhale.
• With each exhalation, try to relax your body. Feel the tension go away, muscle blocks and clamps are removed
• After you realize that you are completely relaxed, begin to concentrate on breathing in a certain way: at the count of “one”, hold your breath for four seconds, at the count of “two”, exhale
• Keep breathing like this for 10-15 minutes

This method of meditation is very simple and convenient. You can practice at any time convenient for you. Pleasant calm music will help you relax faster, choose the right melodies in advance.

Technique #2: Candle Meditation

This is more advanced meditation. You need Empty room and some candles. It is better to use church ones made of wax. But in extreme cases, any other will do.

It is better to do it in the evening, because the room should be twilight. What do we have to do:

• Turn off the lights. If you practice during the day, close the window openings with dark thick curtains. Sit comfortably and straighten your back
• Light candles and place them around you. Place one right in front of your eyes at arm's length.
• Start looking at the flame, trying not to blink, concentrate all your attention on the fire. Your eyes will tear up, no big deal.
• Imagine how the energy of fire fills your entire body, consciousness. Do not be distracted by extraneous thoughts. If it doesn't work and you start thinking about something, switch your attention back to the flame and concentrate on it.
• After a while, close your eyes, but imagine that you are still watching the fire. Try to see clearly how the flame dances and flares up brightly
• After the visualization succeeds, open your eyes and breathe. Take a few deep breaths, slow exhales

This practice teaches to free the mind from everything superfluous and trains the ability to concentrate on one thing. It's not like that simple task as it seems at first glance. By exercising regularly, you will learn to fully immerse yourself in one process, without being distracted by anything superfluous.

Technique #3: Body Awareness

We all live in our physical body. It is so familiar and self-evident that we have forgotten how to notice and feel the signals it sends us. The third method of meditation will help solve this problem.

What do we have to do:

• Get into a comfortable body position. Be sure to keep your back straight. Breathe deeply, feel the tension leave your body. You relax and free yourself from extraneous thoughts
• Then focus on your toes. Feel what sensations arise in them at this moment. Mentally direct your breath to this area, transferring heat and energy along with it.
• After complete relaxation, move up to the ankles and repeat the procedure. And so on until you get to the top

At the end of the meditation, you will feel a surge of energy and strength, notice how your body is filled with warmth. Remember this feeling of comfort and satisfaction. You should have a positive attitude that will accompany you for a long time.

Of the three meditation techniques listed, perhaps the most difficult is the one with candles. It is not easy to concentrate on a flame for a long time and still not fall asleep. It is very important at the first sign of drowsiness to stop the session and return to meditation at another time.

This is absolutely normal, over time you will learn to concentrate and not fall asleep in the process of meditation. The main thing is to practice regularly.

Watch a video with a general meditation technique for beginners:

The listed methods of meditation are equally good. But it is worth using some recommendations so that the effectiveness of the practice is high:

1. Practice regularly. Already one session of meditation helps to relax and free the mind from extraneous thoughts. But only constant training will bring a significant effect.
2. Try different ways and methods to choose the most suitable for yourself. Each person is individual, so there is no universal technique, you have to choose it yourself
3. Find an experienced mentor who will advise and give an understanding of how to act correctly
4. Make a meditation music playlist. Include pleasant calm melodies in it that do not irritate the ear and are well suited for the background.
5. Try to eat right and make time exercise. Together with meditation, this will help to achieve harmony between the soul and body.

Try the techniques we have described and write in the comments what positive changes you have experienced.

Namaste, friends! This article has collected various methods, forms and types of meditation, most of these meditation techniques and methods are quite simple and accessible to everyone. Therefore, read the article to the end, and from this great review, choose what is right for you.

Friends, I want to introduce you to Giovanni Dainstmann, an English-language author of a blog about meditation. This review belongs to him. Link to the original text http://liveanddare.com/types-of-meditation.

With the permission of Giovanni, I am publishing this article for Russian-speaking readers. I have previously published one of his works about, and I hope you will also like this article and help you better understand existing techniques.

So, let's begin...

When meditating on the sounds of a mantra, it is very important to understand their meaning, then meditation gives a deeper experience and effect.

Mantras are used in the Vedic and Buddhist traditions (especially Tibetan), as well as in Jainism, Sikhism and Taoism (Taoism). Some people call mantra meditation - but this is only one of the mantras that can be used. The practice most associated with mantras is called, and consists of repeated sacred sounds (the names of the Lord).

How to do it

Like many other types of meditation, this practice is done while sitting with your eyes closed. The practitioner repeats the mantra in his mind, silently, over and over again throughout the session.

Sometimes this practice is combined with conscious breathing. In other exercises, mantras are said aloud.

“When you repeat a mantra, you create a mental vibration that allows you to move to deeper levels of consciousness.

The repetition of the mantra helps to disconnect from thoughts by filling your mind so that you can slip into the gap between thoughts. A mantra is a tool to support your meditation practice. Mantras can be seen as ancient words of power with subtle energy that help us connect to spirit, the source of everything in the universe.” (Deepak Chopra)

Here are some of the more famous mantras from the Hindu tradition:

• So boor
• Om namah shivaya
• Hari om

You can practice for a set period of time or for a set number of "reps" - usually 108 or 1008. In the latter case, to keep count.

Will it suit me?

People usually find it easier to focus with a mantra than with the breath. This is especially useful if you find it difficult to stop the flow of thought, since the mantra requires constant concentration on itself.

Mantra meditation will help bring meditation into your daily activities. In any place and situation, it is enough to repeat it to yourself to create inner peace.

Transcendental Meditation

Origin and meaning

Transcendental Meditation™ is a special form of Mantra meditation introduced to the world by Maharishi Mahesh in 1955. In the late 1960s and early 1970s, the Maharishi became famous as a teacher of the Beatles, the Beach Boys and other celebrities.

This form of meditation is practiced by many practitioners around the world, and there are many scientific studies demonstrating the benefits of the practice. There are more than 600 scientific papers, some of them I used in my research when writing my site. However, there are also criticisms of the Maharishi and his organization, and some accusation of cult behavior and questionable research practices.

How to do it

Transcendental Meditation is not taught for free. The only way to learn it, is to hire one of the licensed instructors.

In general, however, it is known that TM involves the use of mantras and is practiced for 15-20 minutes twice a day, sitting with closed eyes. There is no single unique mantra, the teacher selects them individually based on the gender and age of the student. They choose not “meaningless sounds” - most likely these are the Tantric names of Hindu deities. Although, this is probably not a matter of principle for most people. This is reported by the official website of the movement: the TM website.

There is another similar method called "natural stress relief" that was created in 2003 by a former TM teacher. It is much cheaper and has removed some of the mystical elements of TM practice, such as initiation (puja) and yogic flying (part of the TM Siddhi).

Will it suit me?

Personally, I do not feel comfortable in it and do not recommend it to others for practice.

My addition to the words of the author of the article, Jovani Dainstmann. I believe that transcendental meditation is essentially a business where they sell you a mantra for money. There is nothing hidden in this, but just commerce veiled by spirituality.

If you want to try something similar, but for free, then you better try Mantra Meditation.

Yogic meditation

Origin and meaning

Traditional yoga has many types of meditation. In classical Yoga, there are 7 steps:, physical postures (asanas), breathing exercises(pranayama) and meditation techniques (pratyahara, dharana, dhyana, samadhi).

How to do it

There are many types of meditation in yoga. The most common and universal is the “third eye”.

Mentally focus on the point between the eyebrows (also called the “third eye” or “ajna chakra”). Attention is constantly focused at this stage as a tool to silence the mind. The “silent gap” between thoughts gets longer over time. This is sometimes accompanied by a visual "view" of that point.

Chakra meditation

The practitioner focuses on one of the seven chakras of the body (“energy centers”), usually doing some visualization and repeating certain mantras for each chakra (lam, vam, ram, yam, ham, om). This is most often done on the heart chakra and the third eye.

Meditation Trataka

Fixing the gaze on an external object, usually a candle, or a black dot. First it is done with the eyes open, then with the eyes closed. With your eyes closed, you must still retain the image of the subject in your mind.

kundalini meditation

This is very a complex system practices. The goal is to awaken the “Kundalini energy” that lies dormant at the base of the spine, develop a number of psychic centers in the body, and finally, enlightenment. There are several dangers associated with this practice and it should not be done without the supervision of an experienced yogi.

Kriya Yoga

This is a system of breathing, meditative exercises to open the chakras. It is more suitable for those who are looking for the spiritual essence of meditation.

Sound Meditation (Nada Yoga)

Sound orientation. Starting with “outer sounds” meditation, for example, using soothing ambient, the student focuses all his attention on hearing, and with it he calms down and collects thoughts. Over time, the practice moves to the next level to hear the “inner sounds” of the body and mind. The ultimate goal is to hear the "sound of Nada", which manifests itself as the vibration of "om".

Tantra

Contrary to the Western view, most tantric techniques are not based on ritual sex. Tantra is a very rich tradition, which contains dozens of different contemplative practices. Here are some examples from the Vijnana-Bhairava Tantra text:

Merging mind and feelings inner space, in the spiritual heart.

When one object is perceived, all other objects become empty. Focus on this emptiness. Focus on the space that arises between two thoughts.

Meditate on the occasion of any great delight.

Meditate on the feeling of pain.

Stop at the reality that exists between pain and pleasure.

Pranayama

Breathing regulation. It's not exactly meditation, but it's a great practice to calm the mind and prepare it for meditation. There are several various types pranayama, but the simplest and most used is one: 4-4-4-4. This means while inhaling, count to 4, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Breathe through your nose, let your belly move, not your chest. Repeat several such cycles. This breath adjustment balances the mood and calms the body, and can be done anywhere.

Yoga is very rich in traditions, with different directions so there are many other methods. But the ones mentioned above are the most famous.

Will it suit me?

With all the different types of yoga meditation, you are likely to find one that suits you. If you are a musician, then maybe nada yoga is what you need. But remember that kundalini and chakra meditation should only be done with a teacher.

Probably the easiest way to try is “opening the third eye”, this method gives results pretty quickly. Other types may need more knowledge and instructions, or teachers and good books.

Self-exploration or "I"-meditation

Origin and meaning

The main task of this meditation is to “explore” our true nature, find the answer to the question, find out the innermost essence of our true being.

How to do it

This practice is very simple, but at the same time very subtle. This explanation, however, probably sounds abstract.

Your "I" (or "ego") is the center of your universe. It is there that your thoughts, emotions, memories and perceptions are formed. However, we do not know our true identity and confuse it with the body, mind, roles, etc. This is the most big secret in our life.

In self-enquiry, the question "Who am I?" set within itself. You must reject any verbal responses that may come up and use this question simply as a tool to lock the focus on the subjective sense of "I". Become one with it, go deep into it. This will then show your true Self as pure consciousness, beyond all limitations. This is not an intellectual search, the goal is to focus on the basic elements of your perception and experience of the inner Self. It's not your personality, it's a pure, subjective sense of being, with no images or concepts attached to it.

Whenever thoughts/feelings arise, ask yourself, "Who is feeling this?" Or “Who is experiencing _____ (anger, fear, pain, or something else)?” The answer to this question will be "It's me!". Then ask, "Who am I?" to bring the focus back to the subjective sense of self.

Another way to explain this practice is to focus your mind on your sense of being, the non-verbal "I" that shines within you. Keep it clear, without association with your personality.

In other types of "I"-meditations focus on some subject, internal or external, physical or mental. There is no specific posture to be taken here, although the traditional position is helpful for beginners.

Will it suit me?

This is a very powerful meditation to attract inner freedom and harmony; however, if you do not have any experience, it will be very difficult to perform. As an initial help to get ready, I would suggest watching some of Mooji's guided meditations on YouTube.

3) CHINESE MEDITATIONS

Taoist Meditations

Origin and meaning

Taoist meditations are part of Chinese philosophy and religion, dating back to Lao Tzu. Living in harmony with nature is the main goal of the Tao Te Ching, founded in the 6th century BC. e. Later, Taoism was influenced by the Buddhist meditation practice brought from India in the 8th century CE. e.

The main feature of this species is the generation, transformation and circulation of vital energy. The goal is to calm the body and mind, unite the body and spirit, find inner peace and live in harmony with the Tao. Some types of Taoist meditation are aimed at healing.

How to do it

There are several different types of Taoist meditation, but they are generally divided into three:

• "epiphany";
• "concentration";
• "visualization".

Here's a quick overview:

Contemplation of inner silence- you need to sit quietly and empty yourself of all mental images (thoughts, feelings, etc.), “forget about everything”, in order to feel the experience of inner silence and emptiness. In this state, the life force and the "spirit" are collected and filled. You simply allow all thoughts and sensations to arise and disappear on their own. If this proves too difficult, then you can try other types of meditation, such as visualization or Qigong.

Breathing meditation- focus on the breath, or "combine the mind and qi."

The instruction “concentrate on your breath, let it be in the highest degree light and calm." Sometimes just watching your breath is enough (like meditation in Buddhism); in other traditions, exhalations and inhalations alternate in a certain way, so that the “dynamism of heaven and earth” becomes known through ascending and descending breaths (similar to Qinun or Pranayama in yoga).

Internal Surveillance- look inside your body and mind, including the organs and the movement of qi (life force). This is the process of familiarizing yourself with the wisdom of nature in your body. There is certain rules to be followed in this practice, so it requires a good book or teacher.

These meditations are done while sitting in the lotus or half lotus position. The eyes are kept half closed and fixed on the point of the nose.

Master Liu Sichuan emphasizes that although it is not easy, the ideal is to practice the work of breathing and contemplation together. For those who find this too difficult, he recommends focusing on the lower abdomen (Dantian).

Will it suit me?

People who are well connected with the body and nature will definitely enjoy Taoist meditations, you will also enjoy reading their philosophy. Or you may be interested in martial arts or Tai Chi (Chinese health gymnastics). However, it is not easy to find Taoist centers and teachers, so this can be a problem.

qigong

Origin and meaning

Qigong is Chinese word, which means - work with the energy of life (qi). This is a set of exercises, special meditations and martial arts training. As a rule, it is about slow, smooth movement of the body, internal concentration and regulated breathing. It is traditionally practiced and taught in arcane Chinese, Taoist and Confucian traditions. In the 20th century, the Qigong movement was popularized by Taoist meditation, where “concentrating exercises mainly work, and it also promotes the circulation of energy in an internal alchemical regime”

How to do it

There are thousands of different Qigong exercises, which contains more than 80 various kinds breathing. Some of them are specific to the martial arts (to energize and strengthen the body); others for health (to nourish bodily functions or cure diseases); and others for meditation and spiritual development. Qigong can be practiced in a static position (sitting or standing) as well as with a dynamic set of movements.

In order to learn more about Qigong and figure out how to do it, I recommend getting a book or DVD from Dr. Yang Ming. Here is an introductory overview of sitting qigong meditation practice:

• Sit in a comfortable position;
• Make sure your body is balanced;
• Relax the whole body - muscles, nerves and internal organs;
• Regulate your breathing, making it deep, long and light;
• Quiet your mind;
• Place all your attention at the center of gravity of the body, which is two inches below the navel. This will help to activate the qi energy (life energy). So, focusing on this center, you accumulate energy in this natural reservoir.
• Feel the qi circulate freely throughout your body.

Other famous gymnastics: "Microcosmic circulation", Embryonic respiration.

Will it suit me?

Qigong meditation may be more attractive to people who want to practice energy work. If sitting meditation is too much for you and you prefer something a little more active, try some of the more dynamic forms of Qigong. Again, there are several styles of qigong and you can try different types to try and find the one that's right for you.

Some people prefer dynamic Qigong through the practice of Tai Chi.

4) CHRISTIAN MEDITATION

In Hinduism, Buddhism, Jainism, Taoism, meditation is commonly used to go beyond the mind and achieve enlightenment. In Christianity, the purpose of the practice is spiritual purification, awareness of the Bible and a closer connection with God.

Here are the main varieties of Christian practice:

contemplative prayer

It usually involves the silent repetition of sacred words or sentences, or simply "contemplation," which involves deep reflection on Biblical events.

"Sit with God"

Silent meditation usually precedes contemplation or reading, in which we focus all our heart and soul feelings on the presence of God.

Jesus Prayer on the Rosary

This type of practice is very similar to mantra meditation in the Vedic tradition. Because the prayer (Mantra) is repeated on the rosary, and the prayers being said are counted.

5) GUIDED MEDITATIONS

Origin and meaning

Guided meditations are a modern phenomenon. This is an easy way to get started, although they are based on the above traditions.

The practice of meditation requires determination and willpower. In the past, people who practiced meditation were more committed to it, and they also had strong ideals that fueled their motivation. Their life was simpler, with less effort.

We live in very different times now. Our lives are livelier. Willpower is a less common personality trait. Distractions are everywhere, and meditation is often used as a means of developing better health, increasing productivity, or improving oneself.

For these reasons, meditation like this can actually be a good way to introduce you to the practice. I would recommend that you try the audio meditation on your own.

Guided meditation is like ready recipe. it good way to start and you can eat the food you cook. But once you get the gist of it, you can make your own unique dish that is just for you and much more powerful. Then you won't want to use a recipe from someone else's kitchen anymore.

How to do it

Such meditations are usually done in the form of an audio recording, and sometimes video. .

Traditional Meditations- audio with the teacher's voice is just a “guide” for your attention to be in a meditative state.

Guided Imagination- allows you to use imagination and visualization, directing you to certain objects or landscapes. The goal is usually healing or rest.

Relaxation- will help you achieve complete psychological and physical relaxation. This is usually accompanied by soothing instrumental music or nature sounds. In yoga, this is called yoga nidra. The goal is peace and harmony.

affirmations- usually done in combination with relaxation and guided imagination. The purpose of these affirmations is to anchor a positive thought in your mind.

binaural beats- were originally discovered in 1839 by the physicist Heinrich Wilhelm Dofe. He found that when signals from two different frequencies are presented separately, one to each ear, your brain senses the phase change between the frequencies and tries to reconcile the difference. This is used to generate Alpha waves (10 Hz) that occur on entry levels meditation. There is Scientific research why and how binaural beats work.

Will it suit me?

If you feel that traditional meditations are too difficult for you or you do not know where to start, then such meditations are great for the initial stage. Or, if you're looking for ways to boost your self-esteem, work through trauma, or just want to let go of some of the tension in your body, there are a few of these methods that might work for you.

In custody

Of all these types and varieties, you are sure to find a practice that you enjoy. You can try all these methods for yourself. But also try to find a teacher that you can learn from, it can make a significant difference on the path of spiritual development. Finding the right practice is very important.

P.S. Friends, this was an overview of various techniques from my English-speaking colleague. Of course, I don't agree with all the statements. Especially when it comes to choosing the best technology. This is a rather delicate question, but for myself I have long decided which method is best, but you can try everything and make your own choice. I will be glad to your comments and wishes.

Sincerely, Ruslan Tsvirkun.

See you soon.

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 path. 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 what we fixate on: 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.

Everyone is capable of entering a meditative state, moreover, you have done this more than a dozen times, albeit unconsciously. Everyone will remember how in childhood he loved to watch the movement of clouds, looking for the contours of familiar animals. With what pleasure you looked at the smoldering coals of a fire or the rays of the setting sun, which were reflected on the mirror surface of the water, with what attention you studied passers-by, standing at the window with a cup of hot coffee. It was at such moments that time seemed to stop, we ceased to analyze the future, to be sad about the past, to boil in the porridge of everyday worries. The sensations were maximally aggravated, the body breathed with every cell, there was only “now”, in which we dissolved. These are states of bliss outside of time and are called meditation.

You can meditate not only in the lotus position or a crazy dance to the shaman's tambourine. Meditation is simply a state in which one is deprived anxious thoughts when his body is relaxed and open to the outside world, and he himself feels inner satisfaction. How to learn to enter this state consciously? We will open 7 relaxation techniques, of which you can easily choose the most convenient one for yourself. Go!

7 basic techniques meditation for beginners

1. Mindful breathing

The main task is to throw all problems out of your head, concentrating your attention on the process of breathing. Try to observe the sensations during inhalation and exhalation, how your lungs fill with oxygen, how your chest expands, how all internal tension and anxiety leave the body on exhalation. Practice is better to start with 5 minutes, gradually increasing the time of conscious concentration. The purpose of the technique is to drown out the cries of the mind and trust in inner peace.

2. Visualization

Sit comfortably, put the noise out of your head, look at any object standing next to you, and then close your eyes and try to mentally repeat its contours. It could be geometric figure, plant, painting, whatever. As soon as you learn to vividly imagine any object with your eyes closed, you can move on to visualizing mandalas for meditation, or even better, imagine yourself in a place that will give you comfort, coziness and silence. The purpose of this technique is to develop the gift of inner vision.

3. Reading / chanting mantras

Voice vibrations can remove various energy, bodily or emotional blocks from a person, strengthen his will, and protect him from diseases. That is why, from ancient times to the present day, the chanting of mantras in the form of repetition of various syllables or phrases has been so popular. By the way, in religion, prayers were used for this occasion. "Om", "aum", "lam", "ram", "yam", "ham" - all these sounds help to open the seven main chakras. In addition to sounds, you can pronounce whole words - "love", "peace", "happiness" - which are important to synchronize with breathing.

4. Vipassana

This meditation is designed for 45 minutes, and its task is to turn a person into an observer, to turn the inner eye on sensations, the experience of which can lead to insight. Sit in a comfortable position for you, but do not forget to keep your back straight! Close your eyes, take a couple of deep breaths, and then direct your attention to the sensations in your body. Maybe you feel tension in the shoulder girdle, tingling in the left eye, or a bright discomfort in the navel area? Move your attention to these areas, trying to relax the muscles as much as possible. If something from the outside interferes with your peace - do not be afraid to pay attention to these sounds, smells and sensations, most importantly, observe from the outside, without emotionally getting involved in the process. If stupid thoughts begin to swarm in your head, let them take their course, watch the plot with a smile, without reacting in any way or worrying. Be a spectator.

5. Meditation in motion

Well suited for people who find it difficult to sit still, who love movement and the feeling of dynamics. It can be practiced while running, walking, during yoga or tai chi. The main emphasis should be placed on the synchronization of the respiratory rhythm with the tact of steps: on inspiration, the foot comes off the floor, on exhalation it falls. This practice will help increase focus and increase inner awareness.

6. Metta bhavana

Translated from ancient Indian as the development of love and kindness, this practice was taught to his students by the Buddha himself. The main idea of ​​meditation is to cultivate in oneself love for the whole world and living beings, starting from a small one - oneself. Synchronizing with your breathing, you need to open the heart chakra and repeat: "I am happy, calm and free from suffering." Then the inner love is redirected to the neighbors with the words: "May they be happy and free from suffering." Further, meditation is practiced on strangers, old offenders and enemies, and in conclusion - on all living beings. The more love you find in yourself, the better!

7. Vedanta Meditation

It is based on the observation of one's own mind, which will allow a person to understand himself, to feel himself a part of something larger - the cosmos, the universe, the universe. How is meditation going? Find a secluded place, get comfortable, and start observing your thoughts. As soon as any idea comes to mind (“what am I doing here, it’s up to my throat!”, “what a bore, I look stupid”), ask yourself the question: what is this thought, why did it come to your mind, who in you perceives this thought, where is your real "I"? A little later, you may wonder who is this observer in your head? Where should you end up? The purpose of introspection is to get rid of selfishness, perfectionism and fears, to find your true self, your true purpose and connection with the world.

What is meditation for?

She helps restore inner harmony, get rid of mental chaos, stop breaking into closed doors. As soon as self-awareness comes, understanding of the essence of what is happening - stress disappears by itself, you discover an additional source of strength in yourself, you begin to better understand the motives that guide you, overestimate your desires and aspirations. Everything inside you seems to be reborn, reset to zero, enters into a dialogue with nature and the universe. You discover in yourself something more than yourself, you can look at life from the outside and change the rules. You get to know yourself anew, see ways of self-improvement - and it's worth it to try meditation again.