Simple Meditation Techniques. Meditation: Three Techniques Psychologists Use
The hardest step in meditation is to go from theory to practice and do the daily techniques.
Every beginner needs motivation, clarity, and clear understanding.
Let's try to figure it out together.
"To go inside - this is the whole secret of the alchemical transformation of being. To run away is simply to waste incredibly valuable time and life, which could have been a great song of great creativity, the brightest festival lights. The further you are from yourself, the darker your life becomes, the more unhappy, the more anxious, the more wounds, condemnation and remorse yourself.
Meditation is such a simple method that even Small child can enter this wonderful land
."
Osho
Meditation lessons for beginners
How to do meditation? Where to start meditating? Which meditation technique should you choose?
Every beginner on the path of meditation is faced with these questions.
| We live in a world of action where ego, rivalry, and self-affirmation have become for us the only way survival. All our energy is spent on achievement, this is the only thing that we have learned. Is it possible to learn to meditate? Meditation is allowing, letting go, staying in what surrounds you without resistance or any effort. Therefore, meditation can sooner be unlearned. Step by step on the path to meditation, we destroy our patterns that prevent us from seeing reality. And to the question - "How to learn meditation?" there is only one answer - to make techniques! Meditation techniques for beginners are the same as for experienced practitioners. Be total and curious, plunge into self-exploration and practice will capture every cell of your being. |
An invitation to yourself. The magical world of feeling that meditation opens inside. Swami Kayum |
Lesson 1. Feeling the physical body is the basis of meditation
Practical Meditation for Beginners - Involvement in the feeling of the physical body.
We were born into a world of action. If we want to grow beyond the outside world
and know your true inner being if we want to advance
into the world of presence and meditation - the world of action
- a necessary part on the path of development.
|
How to fill the body with energy and let it move? |
Energizing the Body with Attention In meditation techniques, we cultivate awareness and attention so that energy can flow freely through our body. We release tension that interferes with the free flow of energy in our body and limits the level of sensitivity. Step by step, we learn to observe first the physical sensations, then the very flow of energy in the body, thoughts and emotions. |
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Why do we start with the physical body? To be involved, we first need to feel. |
Why is observation possible only after active stages? The main secret of Osho meditation. Swami Kayum |
To feel the lost contact with the body and restore
free flow of energy, become open, receptive
and fulfilled, we do practices every day.
Osho and created
and after which
it is impossible to stay the same.
Lesson 2. The first part of the meditation techniques. Physical activity
Osho Meditation Basics is the active part. When we are active, it is much easier for us to notice how involved we are in what is happening to us now, whether it be dancing, gibberish - the pronunciation of incoherent sounds (gibberish), or even laughter. In physical activity, everything is much simpler and clearer for us - run and dream about what will happen tomorrow? Just increase the pace of running by two, or even three times - and you will immediately feel that you do not have enough strength for anything else, all your energy, your whole being is running. You are total, you are here and now!
Any active part supports us in the world of observation, develops our sensitivity and attentiveness. We observe how artificially we dance, how much we let go of ourselves. How much our body enjoys in this action that supports our involvement, supports our intention to be here and now in what we do. During any active stage, we manage to accumulate the ability to be total in this natural environment of actions.
The active stages are different - dancing, gibberish, laughing, crying, shaking, or even running with high knees, breathing or sounding. They all work with different layers of our tension in the body, mind and emotions. And the more we are involved and active in the first part, the more sensations and energy we will have at the stage of silence. It is much easier and more understandable for our mind to get involved in physical activity, although it will not be a little resistant to it. During the active stage, we release the restlessness of the mind and repressed emotions that will interfere with our path to meditation.
And the more often we go to the hall for "meditation lessons for beginners", the sooner enough energy and experience will accumulate in us to observe more subtle things. And then you can just sit down, close your eyes and feel.
What active technique meditation to choose?
Osho has created several different techniques meditation and groups that can deal with physical and emotional barriers.
Meditation techniques for beginners are no different from the basic ones, we do the same techniques that work at all levels! It's just that beginners have a way of exploring themselves - and the path of meditation always has a little more questions and doubts, but am I doing it right, and what now needs to be done?
Osho's meditation techniques are divided into 12 main meditation techniques and four main meditation groups.
The basic morning technique, which is the most essential meditation for grounding, relaxing the body and exploding our
energy, and most importantly for deprogramming the mind - Osho Dynamic Meditation. It must be done every morning (active stages - chaotic breathing, catharsis, jumping with the sound of hu, dance, passive - we observe).
It is best to learn how to do Dynamic Meditation and enter the state of meditation in practice - come to the hall and start doing the techniques.
Obligatory daily evening meditation to relax everything that happened to us during the day - Osho Kundalini meditation.
Among all meditation therapies from the Osho World, there are four main
Osho advised taking them at least once a year:
Mystical Rose- 21 days meditation therapy
The experience of the “Mystical Rose” on the spiritual path can be compared without exaggeration only with love in your life.
7 days of laughter - to explode energy and release it from our belly, to relax all the anger accumulated in it, to feel our natural strength, 7 days of crying - to touch the softness of our heart, 7 days of observation - we go inside to our being.
You are going through a powerful emotional cleansing. Laughter will shake your stomach and release suppressed energy from the hara - our life center, in a week of tears you will cry your resentments and sorrows, and you will be surprised to find that there are much fewer reasons for suffering.
And something will happen to your heart and mind.
In a week of observation, you begin to physically feel a new space that you have not touched before ... and even if it is only a few seconds, it will bring you satisfaction and hope.
Beyond the Mind - No Mind - 7 Days Gibberish and Meditation
"Don't trust your mind - it brought you to where you are." Osho
Gibberish - uttering incoherent sounds and chaotic body movements is absolutely not a logical thing for our minds. With the help of gibberish, we pull ourselves out of words, judgments, clearing the inside of the path for the free flow of energy.
"The more we use the mind, the more tension builds up in it. And if you try to relax it by doing something logical, the mind will simply create another projection onto reality, leaving us no chance for free perception." Swami Kayum
Beyond Emotions - Catharsis and Meditation
This is an incredibly juicy group, you don't have to pretend and look good here: here you can be yourself.
You can freely express everything that rises in you from within, provoking it with body movements and sounds. You will feel extraordinary freedom, your physical body will become softer, your emotions will be smoother, your mind will be less restless.
And then an hour of observation provides an opportunity to transform the rising powerful hot energy, to allow it to flush our blocks in the body. On the wave of this energy, we can slip into the space of meditation without making any effort ... it just comes ...
“... Catharsis is simply necessary, since your heart is crushed by your mind. Your mind has taken over most of your being and dominates you. There is no place for the heart, so all the aspirations of the heart are suppressed .. The mind always systematizes everything, calculates and suppresses the heart ... " Osho
Born Again- we discover the freshness and innocence of childhood.
In a group, we go back to the moment in our life when we stopped being natural.
In these seven days, I want to take you back to the point where you started being “good” instead of being natural. Play to bring your childhood back. It is not easy because you have to drop your masks, your disguises; you have to drop your personality.
Remember this: your essence can only manifest when your personality does not exist, for your personality has become a prison. Throw her away!
It will be painful, but worth it, because this is your second birth. And without pain there is no birth. If you really decide to be born again - take the risk. " Osho
Lesson 3.Second part of meditation. Observation in silence.
The basis of any meditation is observation. When we have awakened the energy in the body and become more receptive, we can proceed to observation in silence without movement. We observe either standing or sitting. The energy that we awakened in the body in the first part will support us in observation.
Our body is a great support, a great anchor, this is one of the motives - why we are born here. It is very difficult for us to keep our attention here and now. It flies, it is too light, we need an anchor to gradually learn to hold on, learn to be. And then there is no problem - then and without the body we are here and now. The body is simply necessary for us for development, in order to be dear to observation at a more subtle level of our thoughts and emotions. For beginners to meditate feeling physical body- necessary practice. When you sit down to meditate - your legs are firmly on the floor, your knees are relaxed, your butt is slightly laid back, your back is straight, your neck continues, you can watch your body - and the body will support you.
Lesson 4. The meditation posture is standing or sitting. And no lotus, even if you really want to
We are used to flying away, in fact, we are not used to it - this is our natural state, we have not grown to the level where we could simply freely and easily be present. But we want this. We strive for this. We are trying to approach this. And the body is an excellent tool for this.
The body has very good quality... It is always here and now. It is very difficult for the body to be there and then, it is always here and now. Be with your body and then there will be hope that you are also with your body - here and now.
When we stand at the third stage, our whole body supports us as soon as we fly away somewhere, dream about something, be not here and now, not in what is happening to you at the moment, but at this minute you stand and watch ... The body does not stand without us, it needs to be monitored, and we do this all the time, unfortunately, not out of sensations. We have learned to constantly scan space with our eyes and keep our verticality out of our head. We close our eyes, bend our knees, seek this balance, and then we observe, observe our body, observe what is happening around, you are simply in the presence. The body supports you. As soon as you fly away, you immediately feel it, you lose your balance and you return yourself again, your body supports you all the time.
When we sit on the floor, our back is almost immediately round, but even if we sit with a straight back, then gradually we still round.
And sitting in the lotus position itself cuts off our bottom from us, all the energy of our roots and our sexual center.
Not to mention the fact that after 0 - 5 minutes we start to struggle with our back, we round it, we strain it - we are doing the wrong thing, we are not involved in our presence, we are struggling with our body, somehow it is not us supports, and as soon as our back is round, our spine is not even, not straight, what happens in our whole body is not united, we are divided into separate parts.
All our energy is generated in our genitals - in our sexual center, and we, oddly enough, are cut off from it, all our attention is only in the head, so we are not in contact with our most natural source of energy, there is simply no connection with it ...
Such a simple device as a chair allows us to easily and naturally keep our back straight, absolutely simple, without effort, not only are the legs in contact with the ground, but also the back is straight
And whatever energy is generated in our sexual center - through the straight back it is available to our entire organism. And you can watch it. You flew away - you bent either to one side or to the other, you can begin to notice in yourself, you pay attention to your body, and if you notice your body in such a light, straight and relaxed state, very great hope on what is present.
Even if you sit on a chair in the lotus position, your back will not remain straight, and even if it is straight with the help of your endeavors, it will not be relaxed, you will keep your back, and you will spend all your efforts on this.
As soon as you lean on your back, it will become a thousand times more difficult for you to observe.
Once your body is in a recumbent or other completely exfoliated position, you will be deprived of a very important instrument for observing your mind.
Lesson 5.Observation. thoughts and internal dialogue - how to turn it off?
Our mind is the same organ as everyone else, its function is to think. This is his main task.
Just as the kidneys cleanse the blood and the lungs supply oxygen to the blood, the mind is needed to solve the vital tasks that we set for ourselves. And if we turn it off, there will be no one to solve this problem.
The mind is a rather intelligent mechanism, we reason, think, make plans, at least we can figure out how to get to the metro.
The question is not to turn it off. How would we live if we had the right to shut off organs in our body?
Do we have something other than our thoughts, something else that we can feel when they are not? The question is why are we so attached to our mind ...
A whole chemical laboratory is going on in the body, no less complex than the processes in our mind,
In our mind, just layers and layers of thinking, our own thinking, we are used to the fact that the wheels are round or the rails are rigid
As in the film Kind-zadada - only a fool thinks on a plunge - at this superficial level, only a fool thinks, what we consider thinking, what we consciously think is only a surface, there is also a level of our attitude to something, we know that the wheels are round that the rails are iron, we are used to that it is like this ... Here only on Friday, and my mother did not allow it, we are used to thinking like that - these are our postorutny thoughts
We create the world from our thoughts, from our expectations, aspirations, fears, someone is constantly thinking there (internal dialogue).
How do we observe our thoughts without turning off the mind?
If we have enough attention and energy, we can notice our thoughts just like cars passing by - we do not spin them, we do not get involved. All the time, having caught ourselves in thought, we return to the physical sensations of the body.
Thus, we explore our patterns of thought and behavior, discard what is not us. Gradually we move to a clearer and purer state of our mind and our consciousness, without trying to turn it off, we are not against the mind, the mind is a pretty beautiful thing, the clearer the clearer it is, the better.
Just imagine - you are already 30 or 40 - and all this time your mind is constantly working, never resting, even at night we have dreams, which are also nothing more than our fantasies ... (link to meditation before bedtime)
just a few minutes of meditation a day and this apparatus begins to rest, the mind becomes clearer, clearer, more intelligent.
The task of observation is to create a distance between us and what is happening.
So that we stop perceiving ourselves only through our thoughts. It seems to us that they are ourselves, because when you have a stomach ache, you do not think that this pain is you yourself - you can observe it from the outside.
The question is precisely in this distance, in starting to notice the processes of our mind and how we create and wind them up, without denial and condemnation. If we deny the pain in the stomach, it will not stop hurting.
All that remains is to continue to feel it. So it is with thoughts. We notice them, feel how they are reflected in our emotions and our body, and gradually begin to notice the very process of their creation.
The mind works for everyone, the question is whether YOU exist separately from it? Who are you that sees what you think.
Lesson 6. Meditation course for beginners - how many days do you need to do the technique?
As Osho said, 21 days is the minimum course of meditation for which something can happen to you, for which you will save up enough energy to take a step in your development, to grow out of your pants and begin to notice the reality of your being.
Essential Meditation Courses for Beginners - 21 Days Mystic Rose -
All groups and meditations can be done by any beginner, it is easier for someone to start the practice with a group, for someone it is easier to come to the morning dynamics or evening kundalini.
The Center conducts Osho meditations for all beginners and experienced practitioners, and we maintain a single meditation space, which Osho called Buddhafield. It is this space - in which everyone tries to be honest, total and involved - that sustains and deepens our joint practices. That is why all Osho techniques and meditations are group.
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 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 tree-shaded bench in a summer park is also fine.
© photo
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.
Breathing "one-four-two"
Deep breathing is one of the simplest and most effective techniques that is available not only to those who have been practicing for a long time, but also to beginners.
Method:
1.
Find a pleasant, quiet place where no one will bother you for 10-15 minutes.
2.
Sit in a comfortable position, making sure to keep your back straight. It can be a Turkish-style leg position on the floor, or it can be a comfortable chair, but at the same time, the legs must always be on the ground with full feet.
3.
Close your eyes and place your hands on your knees, palms up.
4.
Just watch your breath for a few minutes. Become aware and feel the air flowing through your nostrils and throat. Feel your chest rise and fall as you breathe. Notice how the tension gently leaves your body along with the exhaled air through your mouth.
5.
When you feel that your body has relaxed, change the rhythm of your breathing. Inhale deeply for one count, then hold your breath for four seconds and exhale slowly for two counts.
6.
Continue breathing in the one-four-two method, focusing your attention on the breath, for 10 minutes.
Alternatively, you can do it with special meditative music with bells at a certain interval of time. This way you can keep track of your meditation time in a calmer and more enjoyable way.
Candle meditation
This is unlikely to be done in the office, so try it out at home. At the heart of any meditation is the ability to focus your attention on an object. Our body and mind are completely relaxed, but at the same time we are focused on a certain subject. This is quite difficult when you consider that in our time of multitasking, our consciousness only does what it switches in a short period of time between several tasks. Some people manage to do them almost simultaneously. But as it has been noticed more than once that the successful completion of the task consists in cutting off all that is superfluous and concentrating on a specific goal. This is where the practice of meditation with candles will help us.
Method:
1.
Turn off all light sources (if it's evening) or use curtains around the 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 blinking as little as possible. While doing this technique, your eyes may start to water, but this is good (one of the reasons this meditation technique helps to improve vision).
5.
Let the candle flame fill your mind. If distracting thoughts begin to creep into your head, try to focus on the candle flame again.
6.
After a few minutes, close your eyes and focus on the image of the candle flame flickering and dancing 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 the tension leaving your body with each exhalation. If you are distracted by any unpleasant sensations in your body, try to find a position in which you can completely relax.
3.
Transfer your attention to the tips of your toes, focus on the slightest sensations that arise in that place. Imagine directing your breath to your fingers, filling them with a sensation 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 calmness that completely envelops your body. After that, you feel full of energy and ready to cope with any tasks and situations in life.
For me personally, the most difficult exercise is the candlestick exercise, since it was always difficult for me to completely turn off the thought process. And the third technique is the most enjoyable, because if you do it with meditative music, you can really fall asleep! So it's better to do this at home and after the end, lie down in such a relaxed state for another 10 minutes.
Previously, there was a belief that meditation was necessarily associated with religion, with Divine unity and with the fusion of the infinite universe. Of course, meditation is one of the components of yoga, since after physical exercises, spiritual practice is carried out - meditation, which combines the forces of nature and the Cosmos.
The role of meditation in human life
If you decide to get serious about meditation, then you are on the right track. The state achieved during meditation practice is called the "alpha level" (half-sleep). Having learned to stay in such half-sleep for some time, a person's consciousness is capable of a lot:
- the power of thought to change life;
- improve health status;
- recover from many diseases;
- free your mind from unnecessary thoughts;
- calm the nervous system;
- achieve high results;
- lose weight;
- learn to attract happiness, wealth, and more.
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 just 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 followed and thoroughly studied. First of all, learn to be patient, since meditation practice does not accept people who are in a hurry and cannot wait. On initial stages a powerful burst of energy may occur, which will be accompanied by dizziness, tingling of the extremities, fever or chills. Don't worry, this is temporary on the road to high achievement.
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 inside us and only we bring into our life 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 only be under your control.
Finally, it is imperative that you learn to think positively, throwing the negative aside. Program yourself for luck, imagine your plans in detail, think about it constantly and you will certainly find what you want.
Fundamental rules
Before starting the practical exercises, try to thoroughly study the basic rules of meditation:
- regularity;
- equipment of the place for classes;
- selection of a practical course;
- relaxation and alertness;
- short sessions.
Regularity
If you really want to learn how to control your mind and cognize meditation, then you should regularly do the practice, surrender to it without a trace, put all your energy into it. Only in this case you will feel the proper effect and result.
Exercise at least 3 times a week, or even better, every day. If you interrupt your study for a while, and then start practicing again, you will undoubtedly feel that the old lessons are lost and it will become much more difficult to dive to the alpha level.
Equipment of the place for training
Set aside a room or small corner for yourself to meditate in. Make it cozy: put candles, incense sticks, pillows, ventilate the room, put on light music. In general, fantasize and equip the room so that you would like to be there and relax.
Choosing a practical course
One of the most important conditions for successful practice is choosing the course in which you wish to study. A correctly chosen meditation technique is the key to success.
The best place to start is to choose breathing meditation. It will help clear your mind of unnecessary thoughts and quickly.
Relaxation and vigilance
During the session, you should completely relax not only the body, but also the mind. Concentrate only on the frequency of your breathing, and throw other thoughts aside. However, be vigilant and don't fall asleep. Try to catch the images and sensations that arise in your head, and when you leave the alpha level, analyze all the events that you observed.
Short sessions
Technique for beginners involves practicing in short sessions. From the very beginning, you should not bother and force yourself to go to spiritual world, since such efforts will not bear proper fruit, but will only alienate you from meditation. Start small, with 5 minutes, and if you are ready to devote more time to the session, then increase it as much as you see fit.
Types of meditation
There are a huge variety of practices. You choose the methods of meditation for yourself. Among the large variety, one can distinguish:
- breathing meditation;
- walking meditation.
When breathing meditation, you need to learn to catch the rhythms of breathing, observe the movements of the abdomen (when you inhale, the stomach goes forward, when you exhale, it goes back). Feel your lungs fill 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 controlling the foot 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 and slowly.
When walking meditation, you need to look forward (not under your feet) or to the side; hands should be stationary. This session can be practiced in any situation: when walking in the park, on the way to work, etc.
Poses for meditation
Another important point is the meditation posture:
- (sit on the floor; cross your legs: right foot on the left thigh, left on the right);
- kneeling position (sit on your knees, put your feet together, keep your back straight, put your hands on your knees);
- pose on a chair (sit on a chair, feet should stand firmly on the floor, straighten your back, put your hands on your knees).
There are no contraindications to meditation. It can be done by all people without exception. The sooner you start meditative practice, the faster you can find everything that you have dreamed of for so long: health, happiness, love, prosperity, wealth, success, and much more. Cultivate yourself, get to know the spiritual world, exercise and become lucky.
Meditation is becoming more and more popular from year to year. Many successful people appreciated the effectiveness of this practice for internal growth and self-development. In this article, I will give beginners advice on how to meditate properly at home.
In Western countries, there have been many scientific research about the influence of meditation on the human body. The results were so serious that this practice began to be introduced not only medical institutions but also children's educational.
What did the researchers find out? Here are some facts:
- Regular meditation increases gray matter levels in the areas of the brain responsible for learning and memory, as well as in areas responsible for introspection, self-awareness, and compassion.
- Practice helps to reduce the loss of gray matter in the brain as a result of aging, which means, to maintain a clear mind and bright memory even in old age.
- Regular meditation can improve attention and process information faster by increasing the number of folds in the cerebral cortex. All this enables a person to make the right decisions.
- Meditation is effective in combating depression and stress and helps to reduce anxiety levels. Its effectiveness is comparable to the effectiveness of medications - antidepressants.
- Finally, there is another amazing effect of meditation. As a result of practice, a person becomes more creative and capable of creativity. Did you know that during meditation, the most amazing and useful ideas for the development and creation of a new one.
Inspirational results, isn't it? And these effects are available to each of us. Below I will cover the basics of meditation for beginners, so that you can see for yourself its positive effects.
Step one. Choosing a place and time
First of all, you should find a suitable place for meditation, because the success of your practice will ultimately depend on it. There are three main criteria.
- The place should be away from sources of noise, be it other people's conversations, TV sounds or construction noise. However, I must say right away that you will not find a perfectly quiet place. Therefore, a compromise will have to be made. You can meditate in a room or kitchen, bathroom, or even a hallway. If you live in your home, then consider practicing in your yard.
- You should not be distracted. If a child may come running to you at any second, it will be difficult for you to concentrate. Therefore, it is better to ask the household members in advance not to disturb you for half an hour.
- It is also important that the place is well ventilated. As you meditate, you will concentrate on inhaling and exhaling. If the air is not saturated with oxygen, then such breathing can harm the body.
When it comes to timing, morning (especially early) and evening are best for beginners. In the midday hours, when the world is at its peak, it will be difficult for you to slow down and join the meditative rhythm. However, if only at noon you have the opportunity to retire, use this opportunity.
Now let's talk about clothes. It is especially important for beginners to practice meditation to choose light, loose clothing that does not hinder movement.
After all, if the clothes press or rub the body, you will not be able to concentrate. You shouldn't be cold or hot.
All of the above factors are important. However, even if you do not observe any of these points, you can still achieve success in meditation. The only question is your efforts. What is described above helps to simplify this path.
Step two. Meditation pose
When we talk about meditation, we often draw with the mind of a monk sitting in the lotus position. However, this is completely optional.
- Sukhasana yoga pose or, as it is called, the pose in Turkish.
It is believed that in this position a person can be very long time... At the same time, the back remains in good shape, does not relax too much, at the same time there is no excessive tension in the body.
To make you more comfortable, you should place an elevation about 15 centimeters high under the buttocks. This can be a (non-soft) pillow or a folded blanket. In this case, the position must be stable.
Hands can be placed on your knees or near your knees on your hips, palms facing up.
Another option for the position of the hands is with a boat in the lower abdomen with palms turned up and thumbs connected.
- Sitting position on the edge of a chair.
If the previous position is for some reason uncomfortable for you, then just sit on the edge of the chair. In this case, it is better to choose a chair with a solid seat.
Feet should be flat on the floor, do not cross your legs. The position of the hands is the same as described in the previous paragraph.
Step three. Meditation Technique for Beginners
Exists different methods meditations ranging from traditional to exotic. Today we will look at one of the simplest and most effective techniques.
So where to start meditation? Let's take a closer look at the steps.
- Prepare a place for meditation. Dim the lights. It is better if the room is semi-dark. Put your phone in airplane mode.
- Take your chosen pose. Your position must be comfortable, otherwise, instead of meditation, you will end up torturing. If in the process of meditation you feel intense tension or pain, then try to change the position a little. It often happens that the leg becomes numb or the nose suddenly starts to itch. No need to suffer and endure. Swap your legs or rub your nose in such cases.
- The most important thing is to keep your back straight. Bend your head forward slightly so that your neck does not strain. Relax your face and lips. Don't clench your teeth.
- Start a timer for 10 or 15 minutes.
- Close your eyes. They will remain closed throughout the meditation.
- Take 5 deep breaths and exhalations. We inhale the air through the nose, exhale through the mouth. As you inhale, feel the lungs fill with air and the chest expands. When you exhale, all worries and worries go away.
- Then breathe naturally and calmly - you do not need to specially control your breathing.
- Listen to the sounds around you. Let them be, they will not interfere with you during the meditation.
- Pay attention to the sensations in the body. Feel your weight.
- Next, try to experience sensations in individual parts of the body in turn. Determine if they are relaxed. If not, try to relax them.
- So what do you experience in: the crown of your head, face, back of your head, ears, neck, collarbones, shoulders and forearms, elbows, wrists and hands. Continue: chest, abdomen, back, lower back, buttocks, thighs, knees, shins, ankles, feet.
- Now feel the whole body at once. With each inhalation and exhalation, it relaxes even more.
- Let's return our attention to breathing. It is easiest to observe it by concentrating on the tip of the nose and nostrils. Feel the air coming in and out. Does it get warmer when you exhale?
- Now let's try to count the breath. Inhale - we say to ourselves "one", exhale - "two". And so on until 30. Take your time, breathe calmly. If at the same time you are distracted by extraneous thoughts, gently return yourself to counting the breath.
- After that, just keep concentrating on the breath without counting, let your mind relax completely. You don't need to control it, but watch - for feelings, thoughts and sensations. Be aware of them, but remain unmoved so that you can continue to be aware of each inhalation and exhalation.
- When the timer bell rings, feel your body again. Has the feeling changed? Try again to feel every part of the body. Have you relaxed, become more calm?
- Open your eyes slowly. Take your time to get up. Sit for 1-2 minutes.
This is a great meditation technique for beginners. It does not require much time, just 10-15 minutes a day is enough. However, it is very effective at the same time - see for yourself by evaluating the result after a week of practice.
7 common mistakes beginners make in meditation
Many beginners in meditation make the same mistakes. I propose to talk about them so that you do not make these mistakes.
- Very often beginners take great pains in the process of meditation. However, this is not a time to strain. On the contrary, you should drop any tension and just observe.
- Trying to turn off thoughts completely is also a dead end. It is impossible to turn off thoughts, and when you try to do this, you will only create additional chaos in your head. But we can observe them from the perspective of an outside observer.
- Great expectations - another common mistake... Perhaps you have already read in reviews that meditation brought harmony to life for some people, for others it was the first step towards new job etc. However, you should not expect anything specific from the practice. It will bring something of our own to each of us, and it will not necessarily be an outstanding result. Just meditate, just enjoy the state of your mind as a result of training.
- Sometimes there are days when meditation does not go, thoughts overwhelm, and it turns out to be unexpectedly very difficult to sit in one position. Aborting the lesson will be an error. Each day is unique and the practice of each day is important to the individual. If you understand that today is "not glued", challenge yourself. Let it be a meditation for extreme conditions, such an experience is very useful, even if the result is not satisfactory.
- Having once achieved a feeling of bliss or euphoria, some try with all their might to repeat it. And when this feeling cannot be returned - neither the next day, nor a week later, beginners think that they have turned off the right path, something is going wrong. However, in meditation, one cannot really attach to the results. You also remember that your task is observation and nothing more.
- The next mistake some beginners make is lengthy meditation. If you cannot meditate regularly, you should not try to lengthen the practice time and do it once a week. Meditation for several hours is simply useless for beginners. Better to spend half an hour of practice, and spend the rest of the time on other things.
- And finally, having achieved the first successes, some people begin to feel special, advanced, and received special knowledge. Real experience and spiritual development do not need to be talked about or to be proud of. Meditation does not make a person the chosen one. True knowledge Is the inner light that illuminates the path.
What if it doesn't work?
Maybe you are not doing it - it is difficult to concentrate, it is difficult to maintain a posture? Or maybe you think that you are doing nonsense?
I can assure you that if you try to meditate and still remain in the pose for at least 10 minutes, then you will succeed.
Let it not be perfect and let it be without any visible result. But it turns out. The ability to meditate is a skill. Similar to the skill of cycling. It can be trained over time. The main thing is not to give up and continue.
The most effective method learn to meditate Is to trust the Teacher. Friends, I want to recommend you my mentor, with whom I once learned to meditate. This is Igor Budnikov, he himself studied meditation in monasteries in Thailand, Malaysia and Indonesia. Igor will teach you meditation with amazing simplicity and ease and will help to avoid common mistakes.
I suggest you go 5 short free lessons during which you will meditate under the guidance of Igor. I'm sure you will like it, how much I liked it.
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 did you look at the embers of a fire or the rays of the setting sun that were reflected on the mirror-like 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 stopped analyzing the future, grieving about the past, stewing in a mess of everyday worries. The sensations were maximally aggravated, the body breathed with every cell, there was only "now", in which we dissolved. This state of bliss is timeless and is commonly called meditation.
You can meditate not only in the lotus position or crazy dance to the shaman's tambourine. Meditation is simply a state when a person is devoid of disturbing thoughts, when his body is relaxed and open to the world around him, and he himself feels inner satisfaction. How to learn to enter this state consciously? We will reveal 7 relaxation techniques, of which you can easily choose the most comfortable one for yourself. Go!
7 basic meditation techniques for beginners
1. Conscious breathing
The main task is to get rid of all problems from your head, concentrating your attention on the breathing process. 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 leaves the body on exhalation. It is better to start the practice 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 back, put the noise out of your head, look at any object next to you, and then close your eyes and try to mentally repeat its contours. It could be geometric figure, plant, painting, whatever. Once you learn to vividly represent any object with closed eyes, you can move on to visualizing mandalas for meditations, 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 against diseases. That is why, from ancient times to today, chanting of mantras in the form of repetition of various syllables or phrases has been so popular. By the way, in religion, for this case, they used the reading of prayers. 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 the breath.
4. Vipassana
This meditation is designed for 45 minutes, and its task is to turn a person into an observer, to turn the inner gaze on sensations, the experience of which can lead to illumination. Sit in a position that is comfortable for you, but remember to keep your back straight! Close your eyes, take a couple of deep breaths, and then direct your attention to the sensations in the body. Maybe you feel tension in your shoulder girdle, a tingling sensation in your left eye, or intense discomfort in the navel area? Move your attention to these zones, trying to relax your muscles as much as possible. If something from the outside interferes with your peace - do not be afraid to turn your attention to these sounds, smells and sensations, most importantly, observe from the side, without being emotionally involved in the process. If stupid thoughts begin to swarm in your head, let them go their own way, watch the plot with a smile, without reacting or worrying. Be a spectator.
5. Meditation in motion
Well suited for people who find it difficult to sit still, who love movement and a sense of dynamics. It can be practiced while running, walking, yoga or tai chi. The main emphasis should be placed on the synchronization of the respiratory rhythm with the beat of steps: on inhalation, the foot comes off the floor, on exhalation, it drops. This practice will help increase your focus and inner awareness.
6. Metta bhavana
From ancient Indian it is translated as the development of love and kindness, this practice was taught to his disciples by the Buddha himself. main idea meditation - to cultivate love for the whole world and living beings, starting with a small one - yourself. 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. Meditation on Vedanta
It is based on the observation of his own mind, which will allow a person to understand himself, to feel himself part of something larger - the cosmos, the universe, the universe. How is the meditation going? Find a secluded spot, sit back, and start observing your thoughts. As soon as any idea comes to mind (“what am I doing here, I’m too busy!” thought, where is your real self? A little later, you might wonder who is this observer in your head? Where should you come to at the end? The goal of introspection is to free yourself from selfishness, perfectionism and fears, to find your real self, your true purpose and connection with the world.
What is meditation for?
It helps to restore inner harmony, get rid of mental chaos, stop bursting into closed doors... As soon as awareness of yourself comes, understanding of the essence of what is happening - stress disappears by itself, you open in yourself additional source strength, you begin to better understand the motives that are guided by, overestimate your desires and aspirations. Everything inside you seems to be reborn, nullified, goes into dialogue with nature and the universe. You open up in yourself something more than yourself, you can look at life from the outside and change the rules. You get to know yourself anew, you see the paths of self-improvement - and it is worth trying meditation again.
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