The word is one of the most mysterious and controversial in our world. Many Western scientists called this action nothing more than self-hypnosis and violence against the mind, while Eastern monks, who have been practicing meditation for thousands of years, described it as the only and reliable path to complete self-knowledge and improvement of one’s mind and spirit. What is meditation? How to join this ancient art, connecting yourself with the cosmos and gaining complete calm and the ability to think soberly in any situation? How to meditate correctly? Houses? Pose of a meditating person? Now, we'll find out. First of all, it is worth noting that meditation is a truly unique phenomenon that requires from you only a comfortable place and the desire to follow the path of knowing yourself and the world around you.
What exactly is meditation based on? And it is based on one of the most ancient human principles, which, one way or another, affects every person on the planet. And this principle is constant reflection on everything that happens around us, as well as outside our field of vision. Reflection is concentration and concentration, but first of all it is dialogue. It doesn’t matter whether this dialogue is a conversation with another person, or a communication between your inner yin and yang, two opposing but eternally equal sides, each of which has a piece of the other. It is not surprising that such an action takes a lot of spiritual and mental energy from people, so meditation is designed to minimize the expenditure of this energy so that your thoughts become several thousand times more productive and meaningful.
How to meditate correctly for a beginner? To begin with, you need to learn to drown out these conversations taking place in your mind, since a disorganized mind, incapable of proper concentration, is not able to conduct and be aware of them correctly, which leads to destructive consequences. To master meditation, you first have to become familiar with concentration. To develop this skill, you need to learn to focus on one object, turning off all your feelings and emotions, experiences and thoughts. How to meditate correctly with maximum results? The best objects for developing concentration are stars, a candle flame, and slow running water. Only when you learn to turn off all your 4 senses, touch, smell, taste and hearing, and partially use your vision, will you be ready for real meditation. Remember that before you begin meditation, you must prepare the proper conditions at home. Create a separate corner that will always be clean and full of light, in which you will feel comfortable both psychologically and physically.
Meditation classes should be carried out alone, since, first of all, this is a discussion with oneself, and strangers can destroy the fragile balance of calm. Train yourself to meditate at the same time and period of the day, since the cosmos does not like sudden and drastic changes in the current flow of affairs. Now let's move on to the position in which you need to be for meditation. As you know, the most correct one is because as you achieve it, your physical body will acquire a form identical to the spiritual one. If it is difficult for you to sit in the lotus position, any other comfortable position will do that will not cause you discomfort from being immobile for a long time. Once you have decided on the pose, you need to choose what kind of meditation to practice, because, unlike the purposes for which a person turns to this art, there are different methods of meditation. The most common one these days is breathing meditation, which is essentially concentrating on the rhythm of your breathing, which will allow you to calm down and weed out unnecessary thoughts and find solutions to important matters. I hope our article answered your questions main question how to meditate correctly? We wish you good luck.
The ability to meditate at home is useful for any adult, because it has a lot of useful and healing practices. I will tell you how you can learn to meditate at home on your own easily and with pleasure.
Meditation primarily relaxes, helps relieve stress, gives peace and clears the head of unnecessary thoughts, helps to gain self-confidence and gain control over the mind and even the body.
Improves attention, memory, strengthens willpower and puts thinking in order.
What is meditation
It is impossible to learn to meditate at home on your own without knowledge of the matter. Just like anyone else.
Meditation involves mental exercises that are used in spiritual practices. Also, meditation can be called the state itself, which arises as a result of certain actions.
These actions are actually not particularly difficult, and anyone can master them if they wish. The most difficult thing in meditation is to throw away all extraneous thoughts and concentrate on your feelings.
There are many definitions and practices for meditation, but if you do not preach Hinduism, it is enough to simply relax and enjoy it.
Before you start meditating in the comfort of your home, choose a quiet place. For beginners, a maximum of 15 minutes will be enough time.Turn off the TV and phone. No extraneous noise should distract you. You can turn on special pleasant music, or you can listen to silence.
Where to start?
If you are interested in how to learn to meditate at home without difficulty and watching many video tutorials, start right now. Remember, your best teacher is yourself.
Meditation, simply put, is lucid dreaming. You also relax and are filled with energy. However, with the right actions, you can get even more benefits from meditation, and in a short time.
After all, in our sleep our brain continues to work. He reconsiders what happened during the day, analyzes our experiences and projects it all into dreams. During meditation, we give the brain maximum relaxation.
Simply put, we learn to stop the chatter in our heads and listen to our heart, sensations, breath and body. In order to learn to meditate at home, you just need to sit in a comfortable position and relax.It's not as difficult as it might seem. You've already done this, you just didn't understand. For example, when trying to sleep. Or it happened that somewhere along the way, for example, you managed to change your mind and your thoughts ended, you simply watched and admired the landscape outside the window, without thinking about anything.
Relaxation poses
The classic pose for meditation is the lotus pose. However, it is optional not only for beginners, but let’s say for professionals as well.
You can meditate on a mat, on a chair with a back or even an armchair.
To learn how to meditate at home, you don’t need to master yoga or read books. Just choose the position that is most comfortable for you.
If you don't feel comfortable folding your legs under you, you can simply place them on the floor if you prefer to meditate in a chair. If on a chair, it is best to cross them and place them under you.
Keep your back straight as much as possible, but if tension occurs, try to avoid it as much as possible. The pose should not present any difficulties, this is the most important thing!
Keep your hands open on your knees or crossed in mudra (index finger and thumb).
After several successful practices, you can meditate while lying on the floor with your arms and legs outstretched at 30 degrees. If you are sure that you will not fall asleep.
Meditate on your own at home while studying the most difficult poses yoga is extremely dangerous without physical training. In this case, you should study several video lessons or attend a couple of courses.
How to stop thinking
How can you learn to meditate at home on your own if you don’t know how to be alone or are constantly tormented by excitement and anxiety?
At first, you will not be able to completely stop your thoughts. After all, this is an ideal that can only be achieved over time. Learn to meditate at home easily and naturally so that it does not cause you stress.
There are many ways to stop thoughts, and there are easier and more enjoyable ways.
It is important that this is not an annoying ritual that you force yourself to do. If it doesn't bring you relief and joy, then why continue?
Take a comfortable position, focus on your inner self, forget everything that is happening around you. Listen to yourself. Listen to your thoughts. Let them flow freely, let them slide around, but don't get caught up in them.
After meditation, analyze: which of these thoughts are repeated? Which ones are extra? Which ones interfere or distract? All this is garbage that you will get rid of very soon if you want.
If it's too much, smile and let it go. As soon as you realize that you are thinking about something, you are caught in the network of your next problem - smile at it, thank it and let it go - exhale.Thoughts can be scary, funny, strange, sad or stupid. If you learn to select them in the same way as clothes, then your life will become easier, because your head will be cleaner, clearer and your attention will be occupied only by the good things that happen around you.
With the help of a simple meditation technique at home, you will learn to keep away bad, stupid thoughts and emotions that only take up time and complicate relationships with other people.
The right time and method
The best way to learn to meditate at home is twice a day – morning and evening. In the morning, our brain can especially easily enter a meditative state. The main thing is not to fall asleep again. It helps a lot if you focus on your breathing.
In the morning, meditation, no worse than a shower or exercise, helps you gain vigor and strength for all your plans and tasks. Give it 10 to 20 minutes if possible.
You can learn to meditate on your own in several ways.
You can stop your thoughts and let the energy into you. Only silence, external and internal, should fill you along with new breath and strength.
Another way is to listen to what your waking mind tells you. Don't interrupt him or think for him. Let every last thought leave your head.
Or you can concentrate on the images that you draw for yourself in your mind. Imagine yourself in the forest, on the beach or in the mountains. See clear water, sky, sun. Smile and fill yourself with that air, joy and new sensations.
Learn to meditate on your own in the evening as well. For beginners, 10-15 minutes will be enough. It is best to meditate an hour before bed. This way, you will clear your head of unnecessary thoughts, emotions and stress that have accumulated during the day, and you will easily fall asleep.
Selection of location and method
Meditate without leaving home -good option, but not the best. You can do this anywhere. Even at a concert. Choosing a place for meditation is not the most important thing in it.
Wherever you are, just turn off thoughts, assessment of events and analysis of what is happening. Just listen and watch.
Notice how the music enters your ears, fills your head, and leaves it. How does it affect you? What emotions does it leave, what kind of aftertaste?
Your eyes will tell you how to learn to meditate at home on your own.
Let them guide you. The pupils will be able to move easily without your control. Let them glide smoothly and easily through their surroundings without your intervention. Learn to smile with your eyes.
Feel them, is it pleasant for them to see everything that is in front of them. After all, they watch without your control; in ordinary life you do not control them. Through them you give an assessment. Now do without opinions and criticism.
Just watch and listen, then only the best of everything around will enter your head and consciousness.
Enjoy
Meditation is not a complicated science and at the same time not a magical way of self-improvement. This is a method of cleansing, stopping internal dialogue and restoring nervous system. Don't expect instant results and don't turn this process into a routine, otherwise you won't achieve anything good.
You must learn to be alone with yourself in harmony, integrity and grace. Only in this way will you understand what your psyche is capable of.
I told you how to learn to meditate at home on your own. personal experience, which took months to complete. Take your time and don't think of meditation as just a panacea.
Meditation is conscious work on oneself, which brings generous results. By learning to meditate on your own, you will be able to think consciously without getting caught up in unnecessary thoughts, have self-confidence, and manage your mood.
Remember that we are all individuals and some methods work for some people but not others. I wish you success and successful journeys into yourself!
Everyone is familiar with the word meditation. But what is it? In the literature (modern and classical, religious and secular) one can find different approaches to understanding meditation.
Meditation for Beginners
Meditation for beginners refers to a wide range of practices that include techniques designed to promote relaxation, cultivate internal energy and life force (qi, prana, etc.), develop compassion and love, patience, generosity and forgiveness.
And all of these benefits are indeed a pleasant “side” effect from the practice of meditation. There are dozens of specific styles of meditation practice and many different types of meditation, many of which can be described on our resource.
Meditation is:
a relaxed state of mindfulness;
a technique that involves the mind's exploration of its reasons for achieving certain goals;
a practice aimed at making the mind aware of its contents without identifying itself with the content being studied.
How to meditate correctly?
If you are wondering “how to meditate correctly”, but have not yet started practicing, then perhaps you are overcome by doubts: why do it, how long does it take, do you need special skills, where to start, how to meditate at home?
In this article we will try to collect and consider the most popular questions for beginners, as well as misconceptions that prevent them from starting to meditate.
What's the point?
For centuries, people have been meditating in search of peace, happiness, transformation or control of their own consciousness.
If a person really feels satisfied with what he has and who he is, then more often he does not think about the need for self-knowledge.
But in most cases, people come to yoga and meditation when they feel an inner hunger - a feeling that there is something bright inside, something vast and divine, but a person does not have access to it. This inner hunger comes from a spiritual need.
The purpose of meditation is to learn to control the most valuable tool of every person - the mind, attention. After all, the state of mind is the determining factor in the feeling of happiness and success in all areas of life.
A person can have all the blessings and still feel unhappy, or, on the contrary, he can have very little, but feel in harmony with himself and the world around him.
Look around, observe yourself and your loved ones, media figures in the field of sports, politics, show business - no amount of material wealth, physical skills and resources will help a person become happy and peaceful if the way of thinking is negative and unconstructive.
Meditation will not solve your problems at home, at work, or in society. But it will give you much more - the ability to cope with any events (good and negative) occurring in your life, it will give you strength and teach you to let go of unnecessary emotions, feelings, thoughts.
Meditation helps you master your own mind by influencing one of its key aspects: attention. After all, everything that we pay our attention to exists for us.
Having mastered the ability to fix your attention only on what you need, you will be able to filter and not miss negative aspects, as well as everything that is not useful for you.
Thus, meditation for beginners is a powerful tool for working with consciousness, which will ultimately give you the opportunity to create and receive what you want.
Relaxation or self-hypnosis?
In fact, relaxation is just one of the main effects of meditation. On the other hand, this is one of the conditions for successful meditation.
If you are focused on practice and not tense, this will help you achieve deep realizations and allow you to work with consciousness. Therefore, when we talk about “guided meditation” (yoga nidra, body scanning for the purpose of relaxation, etc.) - this is not meditation in the proper sense of the word.
Of course, such practices are good, because... relax and help relieve stress. But meditation is a deeper practice, working with consciousness first and foremost.
Meditation is also not hypnosis (or self-hypnosis), which involves verbal suggestion to see and feel certain things. To do this, the creative capabilities of the brain are used - imagination and visualization are used.
Meditation also generally does not involve imagination or the cultivation of emotions (except in some types of practices, such as Loving-Kindness meditation).
How to learn to meditate?
In modern sources you can find such a huge number of types of meditations and techniques, with descriptions of the process, effects and other things, that it is not at all necessary to look for a guru for this.
There are very serious techniques that have a great impact on the state of mind and even on physical well-being, so it is better to practice them in special centers or under the supervision of an experienced practitioner.
But most types of meditation are also suitable for beginners, which you can start practicing on your own - at home, in nature, even at work. To do this, you only need a little time and a convenient place.
You do not need to follow any strict rituals or wear special clothes to meditate. Some people prefer to prepare a place and space for meditation (using singing bowls, mantras and music, incense, images of deities and holy persons), because they see this as necessary and help in preparing the mind for meditation - but all these actions are not essential for practices.
Of course, meditation was originally practiced to achieve spiritual enlightenment and was used in Eastern religious rites, which have certain attributes and adherence to strict rules. But, like most techniques that came from East to West, meditation today may essentially have nothing religious under it. You can practice meditation as a simple exercise for the sake of your health and well-being.
By the way, believers of absolutely any religion can practice without any conflict with their faith. In addition, today there are many methods and types of meditation, many of which were developed not by religious apologists, but, for example, by scientists and philosophers (some of these types of meditation are discussed by us in separate articles).
“No time” to meditate?
Write down the time you spend each day. Now set aside 20% of this time for meditation. Now do you have time? And, probably, this is at least 10 minutes a day?
In the modern pace of life, watching TV and reading social media feeds are a way for the majority of the active population to escape from everyday problems. But just try changing the way you relax a little. We are confident in the result.
You will definitely feel better after meditation sessions - more relaxed, more focused, more rested. And it's free! All this is worth a few minutes of your time.
Many people find that once they start meditating, they have even more free time. And all because attention begins to focus only on what is really necessary!
Suddenly and absolutely organically, you will discover that you have been spending a lot of time on actions, experiences, events that are not useful to you at all.
How to start meditating at home
Meditation is a very ancient and very effective way self-development, self-knowledge and knowledge of the world as a whole.
It teaches a person many things at the same time: complete relaxation, maximum concentration, freedom from thoughts and contemplation.
At doing the right things Meditation heals and strengthens the body, awareness increases, memory develops, the “attention battery” is recharged, and the body’s energy balance is restored.
In my opinion, in our stormy modern life meditation becomes perfect necessary tool. It allows you to escape from the “vanity of vanities” and devote a few minutes to yourself and your awareness, silence and contemplation. This is very effective in preventing stress.
For an active person striving for self-knowledge and success in life, meditation can generally become the main key that opens these alluring doors.
With regular practice, meditation will definitely change you and your life, as well as your ideas about what is important and unimportant.
In a state of meditation, you can solve very complex problems. At the same time, very strong answers “come.” True, you shouldn't do this too often. Still, the main task of meditation is to achieve silence in your thoughts, to teach you physical, emotional and mental relaxation and contemplation.
Just something complicated
Nowadays there are many methods and techniques of meditation.
But in most cases, methods are described with a very large touch of mysticism and esotericism. Energy flows, chakras, mudras, karmas and other terms rain down on us from the pages of books and from the lips of various “Gurus”.
All this often discourages people from understanding the issue and doing meditation, since the process seems very complicated, confusing and even dangerous.
But in fact, meditation is easy, beneficial, simple and safe. You just need to understand and accept the correct basic principles.
For me, meditation was interesting already in childhood. The first tips and lessons, I remember, were given to me by a trainer hand-to-hand combat. And I already started classes then, although wrongly. This is what it looked like almost 25 years ago, here I am 12 or 13 years old :)
Much later in my life I had two teachers who taught me meditation. Real ones. Those who received knowledge according to tradition and live as they teach.
The first was a deep esotericist, and taught meditation from the concepts and positions of complex terms and philosophy of Hinduism.
The second one, on the contrary, told me about meditation in a very simple and clear language. And explained many complex things very in simple words. He is a Buddhist, but I did not hear a single specific or incomprehensible term from his explanations.
However, they were talking about the same thing. And the methodology passed on was very similar. But, at the same time, it is quite different in detail from what is usually offered in books and other educational materials. See it for yourself next!
I am also a supporter of simplicity. Therefore, I will try to transfer the technology to you proper meditation maximum in simple language. Without forgetting all the important details.
So, I present to you the method and answer to the question: “How to meditate correctly?”
When and how many times is it better to practice meditation?
Meditation is best practiced several times a day. In this case, it is the frequency that is more important, not the duration.
Classic scheme: morning, daytime and evening.
Initial time - from 5 minutes. Anything less doesn't make sense. It’s better to start with 10 minutes (in my experience, this is still the minimum time when I can reach the stage of contemplation).
Meditation should be practiced on an empty stomach. At least 2 hours after eating, and preferably 4. You should eat food after meditation no earlier than 15 minutes later.
It is clear that at first it is difficult to accustom yourself to enter a state of meditation several times a day. First, start practicing meditation at least once a day - in the morning.
Then, when you get involved, you will have an internal need to do this exercise, and you yourself will look for time to practice.
Where is the best place to practice meditation?
Of course, the ideal place to practice meditation is in nature. Away from car exhaust and other sources of pollution.
It is very good to practice near a pond. Especially near flowing (river) or sea.
The only thing, if you practice outside, is to avoid practicing in wind and precipitation.
If you meditate at home, you should do it in a well-ventilated area.
Principles of proper meditation practice
For good practice During meditation, it is extremely important to follow a few simple principles.
A constant state of comfort
This is the most the most important principle in practice. During meditation you should always be in a state of comfort. And complete! And vice versa: during meditation you should not experience a single discomfort.
This is the main measure of the correctness of all practice. Absolutely all aspects of meditation must be subordinated to this fundamental principle!
And it is precisely its non-compliance that is usually the most important mistake of those involved. Moreover, failure to comply with this principle often has a very destructive effect on the body.
That is, instead of benefit, you, on the contrary, receive a negative and destructive effect.
Clothing should also be loose and comfortable. Nothing should pinch, tighten, crush or cause other uncomfortable sensations anywhere.
At the same time, you should dress so that you are neither cold nor hot.
Everything should be natural and comfortable. Remember this!
5P principle
For the practice of meditation, more than for any other, it is important to observe
5P principle. This also directly determines whether there will be real benefit from your activities. If this principle is not followed, at best, you will simply be wasting your time. At worst, you can harm yourself.
Let me briefly recall its main rules.
You need to practice meditation:
- Constantly (without weekends or other breaks).
- Gradually (carefully increase time and add other techniques).
- Consistently (master new techniques only after very well securing existing baggage).
- Long-lasting (you will notice the first significant and noticeable effects after 3 months).
- Correct (read this article carefully).
Meditation Positions
In fact, you can practice meditation in a variety of postures. Sitting on a chair. Lying down. Sitting in special positions.
But I recommend practicing in one of 3 positions. To develop a kind of ritual. In the future, taking this position will automatically calm the mind and set you up for meditation. This saves a lot of time.
- Sitting cross-legged.
- Sitting in the “half lotus” position.
- Sitting in the lotus position.
It is important that the position is absolutely comfortable for you. That's why I usually practice the first two options. There shouldn't be any pain, discomfort, tension. The lotus position is not comfortable enough for me, although I can accept it.
Back and posture during meditation
The back should be straight. The top of the head is a little “suspended”, as if you are being pulled by an invisible rope. At the same time, the chin turns out to be slightly lowered. The tongue is pressed to the palate.
A straight back, or as they say “vertical spinal column”, is a very important aspect. And here lies the big mistake many practitioners make.
I have repeatedly read in books the recommendation to try to keep your back straight without any support. Due to muscles and tension. And constantly monitor it. I even read such nonsense that, they say, it’s hard, unpleasant, but you need to overcome yourself. Over time (someday) the back will become sufficiently strong and discomfort will leave...
In fact, this is all completely wrong. Because it is violated main principle- the principle of comfort. And keeping your back straight for a long time, without support, is completely uncomfortable. As a result, a person cannot fully relax. There is no sense in such a practice - only harm.
Therefore, you need to sit so that you can lean your back against some surface. But not cold. It could be a wooden wall, a door, a tree, a stable piece of furniture, etc. Support is most needed not for the entire back, but for the lower back.
Moreover, for greater comfort, you need to move your pelvis and lower back as close to the surface as possible.
If the surface is cold (for example, a stone), you need to put something under your back.
If you practice outside, also look for places where you can lean your back: a tree, a rock, the wall of a building, etc.
For example, I found this place on the rocks in Cyprus:
For greater comfort, I placed flip flops between the towel and the stone.
You need to sit with your back to the surface, without specifically stretching upward, but also without slouching.
In this case, the shoulders do not need to be artificially straightened and turned around, sticking out the chest. This too common mistake. The shoulders are in a natural and comfortable position, even slightly leaning forward, the chest is slightly retracted, the back is slightly rounded.
Hand position during meditation
When practicing meditation, the hands are usually folded into one of the positions called mudras. Mudras really work, but now we will not delve deeply into the theory. A little later there will be a separate article on this topic.
This is the position of the hands under the stomach, palms up. One hand rests on the other (which hand to put on top - see what is more comfortable for you). The tips of the thumbs touch.
This is one of the most commonly used and comfortable mudras.
The hands lie on the knees of the same name, palms up. Index and thumb connected at the ends. The remaining fingers are straightened, slightly rounded, not tense. Performed simultaneously with both hands.
This mudra is believed to relieve emotional stress, anxiety, restlessness, melancholy, melancholy and depression. Improves thinking, activates memory and concentration, increases the ability to absorb new knowledge.
The hands lie on the knees of the same name, palms up. Here the thumb is connected to the middle and ring fingers. The index and little fingers are extended, but not tense. Performed simultaneously with both hands.
Performing mudra provides an analgesic effect and helps cleanse the body (removing various poisons and toxins from it).
The hands lie on the knees of the same name, palms up. Here the thumb is connected to the ring and little fingers. The index and middle fingers are extended but not tense. Performed simultaneously with both hands.
It is believed that this mudra equalizes the energy potential of the entire body and helps strengthen its vitality. Increases performance, gives vigor and endurance, improves overall well-being and visual acuity.
Breathing during meditation
Another mistake that practitioners often make is the desire to breathe using various “tricky” techniques.
For example, something like this: “inhale for three counts, then hold your breath for two counts, and then exhale for 6 counts, and again hold for two counts.”
This is also unnatural and uncomfortable. Moreover. Practicing various special breathing practices without the supervision of an experienced teacher is simply dangerous!
Do not try to artificially speed up or slow down your breathing, or pause between inhalation and exhalation.
It will naturally slow down as you enter a state of meditation.
Gradually you will need to learn lower breathing. Moreover, this is also a natural and comfortable process. If you take the position correctly, the breathing itself will become lower. By the way, children, after birth and up to 4-5 years old, breathe this way.
Meditation technique
Generally speaking, the process of meditation consists of four successive stages.
1. Creating a pose: maintaining balance with a straight back and maximum relaxation (especially the abdominal and facial muscles).
2. Concentration: following with attention the inhaled and exhaled air with a gradual natural deepening of breathing and the elimination of wandering thoughts.
3. Contemplation: absence of thoughts (as in deep sleep) with a simultaneous feeling of “self-presence”.
4. Exit from meditation: performing special compensation exercises.
We've already talked about the pose, so I'll tell you more about the other stages.
Concentration in Meditation
The transition to a state of meditation occurs automatically as concentration increases.
Everything is like in the Yin-Yang monad. Concentration (active phase, Yang) and meditation (passive phase, Yin) are opposite principles. We increase concentration, it reaches its peak, and you move into another state. Into a state of meditation.
There are many ways to increase concentration.
I practice a simple and comfortable method, both teachers told me about it. It's called "Clearing the Path."
The technique is very simple.
You have two points. Crown and tailbone. If you follow Eastern terminology, these are the bai-hui and hui-yin points.
You need to learn to do one simple thing. When inhaling and exhaling, move your attention along the “inner line” from one point to another.
As you inhale, trace the line from the crown to the tailbone. That is, down. As you exhale, trace the line in the opposite direction from the tailbone to the crown. Up.
In this case, you can either visualize the process (for example, imagine that, say, a ball of fire is moving along this line), or simply track this path with your attention, without any tricks or visualizations.
Thought control
As you begin to increase your concentration and enter a state of meditation, you will likely encounter a lot of wandering thoughts. They will come into your head all the time and interfere with the meditation process.
But this leads to exactly the opposite effect. The thought stubbornly returns :) You can fight with it this way for a long time...
You need to do it differently. It is necessary to “finish out” the thought to a certain logical end. Completion. Put some point. Come to some kind of, albeit preliminary, internal decision regarding a situation or problem. Then she will “let you go” for a while.
You need to do this with every thought that comes, and gradually they will become less and less, and they will let you go faster and faster.
“Clearing the path” itself will also help eliminate the appearance of thoughts. Because your attention is occupied with tracking your position on the track. Here you need to learn to hold this very attention and not break it.
Contemplation
At some point you will achieve your goal - you will enter a state of contemplation. This is a state that cannot be expressed in words, but you will immediately feel it when you achieve it. You will feel very good, pleasant and calm (in this state, endorphins are actively produced - a kind of internal drug). It will feel like you can be in this state for a very long time. And at the end there is some regret that you need to get out of it.
You have reached the goal - the state of meditation. In this state, your breathing has already slowed down as much as possible, you are practically sleeping, but you are fully aware and in control of yourself.
How long to remain in this state is up to you to decide. In the future, I will tell you how you can use this state for various interesting techniques.
At the end of meditation, if saliva has accumulated in your mouth, swallow it.
Exit from meditation and compensation after meditation
After meditation, you should do some compensation exercises. Teachers said that these exercises eliminate any kind of possible negative consequences after meditation and make it easier to return to the world of bustle.
You can choose one of these exercises or combine them as per your choice. I personally do the spin eyeballs and fingering.
- Swing your relaxed arms back and forth, both at the same time.
- Rotate your eyeballs. First, with your eyes closed 15 times in one direction and 15 in the other, then with your eyes open 10 times in each direction.
- Rub your palms and wash your face (dry wash).
- Knock your teeth 36 times.
- Comb your hair with spread fingers, from the forehead to the back of the head.
- Do a fingering exercise
- During classes, if you feel comfortable, you can turn on music. Calm meditative music will do. It is very good if the sounds of nature are superimposed on this music: the sound of waves, sounds of the forest, birdsong, the cries of seagulls, etc.
- It is not comfortable to sit on a hard surface. It would be appropriate to get yourself a small mat or towel for meditation.
- When meditating in the morning sun, if it is warm enough, you can undress.
Watch the video for this article:
I sincerely hope that my article will help you plunge into the magical world of meditation. Believe me, it's really worth it! And it's really simple!
I wish you good luck!
Any questions - write in the comments.
Sincerely,
Sergey Borodin, 2014
This is a chapter from the book "The Phoenix Code - 2. From small achievements to big ones."
This and other topics are discussed in more detail in my books in the series "The Phoenix Code. Technologies for changing lives."
Watch your thoughts. One of the most common questions that most people face is what to do next? So you sit, inhale and exhale, relax and try to concentrate, but then what? Eventually, by practicing meditation regularly, you will soon notice how easily and calmly thoughts come and go from your mind. You can concentrate your mind on everyday problems, for example, deciding what to cook for lunch or thinking about what you need to do today. Instead of frantically searching for an answer to your question, wait a little. The necessary thoughts will come to you on their own. Imagine that your thoughts are small fish swimming in the water, and you need to wait for the “right” fish. Agree, for this activity you need to show maximum patience.
- This activity distances you from your ego and from your self, which makes all the decisions. Let thoughts flow through your mind. As you continue to focus on your breathing, think about each one and then release it, moving on to the next one.
Don't try to fight. Struggling will give you energy and anxiety that will make it difficult to concentrate. This is why meditation requires practice, which is essentially just sitting while controlling your breathing and thoughts. What do you think Zen monks and meditation masters do? That's right, they're just sitting there concentrating.
- Most likely, thoughts about your life and your surroundings will come to mind. You should not allow thoughts to enter your consciousness that can cause you to feel apathetic or angry. Once you start meditating, there is a high chance that such thoughts will come to you quite often.
Think of the old Monty Python movie where two men get lost in the desert. They crawl along the sand in search of water, and vultures are already beginning to circle above them. And then one of them looks straight into the camera and says: “Wait a little!” Immediately the camera pans back to show the viewer the entire crew and the dinner laid out for everyone. It shows a near future where the two are quietly eating their lunch while the rest of the crew wanders through the desert, until someone again looks at the camera and says, “Wait a little!”, and the whole process repeats.
- Our mind works the same way. As you think through and analyze your thoughts, you may suddenly ask yourself: “Wait a minute, who is watching my thoughts?” This is the whole struggle between you and your mind. Focus on your breathing and let it happen.
Mentally hug yourself. Allowing thoughts to leave your mind, feeling every cell of your body, feeling how the blood pulsates in the vessels, how thoughts hover in your head. Realize and accept yourself and your human nature. Be grateful for what you have. Try to “rise” in spirit, as it were, leaving your body. Find harmony and feel great love for yourself and life.
