How to understand the different types of meditation. Which meditation technique to choose for yourself

Methods of Meditation selected individually for each person. One of the components right meditation is the abandonment of the thought process. However, it is not so easy to learn how to stop internal dialogue. If you already know how to start meditating, now you may be faced with the question of which ways of meditation exist. Below we will consider the main ones.

So, sit comfortably, relax. Neck, head and torso should be in one line. Close your eyes and start meditating.

Meditation using a mantra

Mantra- These are certain sound combinations that are repeatedly pronounced during meditation. In order to prevent the appearance of unnecessary thoughts, attention is concentrated on mantras.

Various schools attach different meaning the importance of choosing one or another mantra. However, numerous studies have confirmed that randomly selected words and sounds just as effective, as well as special mantras. Therefore, you can choose any word with favorable energy that attracts you: "peace", "harmony", "silence", "peace", etc. Or use special mantras. Typical oriental mantras include "Om" (option - "Aum") - "I am", "Sa-ham" - "I - she", "So-ham" - "I - he".

In the process of meditation in this way, you can pronounce the mantra both aloud and silently. However, remember that this should not cause you no tension so if you're doing this out loud, don't say the mantra too loudly or too vigorously. After 5-10 minutes, gradually move on to pronouncing the mantra in a whisper or even to yourself. The rhythm and pace of its pronunciation should also be comfortable - over time, you will develop the most optimal option for yourself. When thoughts arise, calmly switch your attention to the mantra.

Meditation with concentration on the breath

Close your eyes or look ahead of you at a distance of about 1 - 1.20 m. Breathe through your nose, as you normally do. Do not try to breathe in any special way, breathing should be calm and natural. As you exhale, say "one" to yourself each time. You can also say "inhale" while inhaling, and "exhale" while exhaling, or simply keep counting "1 ... 2 ... 3 ..." on each exhalation, etc. - to ten. If you get lost - it does not matter, just start over. The main thing is not the correctness of words or counting, but the removal of unnecessary thoughts. If thoughts come back, calmly but quickly push them away and continue the exercise. Can't be bothered about the success of meditation - anxiety in itself contradicts its main principle of a passive attitude, which allows relaxation to develop at a natural pace.

Meditation with concentration on a subject

The essence of this method of meditation is looking at an object without verbal reflection on it, without comments and evaluations.

Choose a small item that you like. It's better if he natural origin(stone, piece of wood), but this is not important - other objects, for example, a candle, a box of matches, will do. Avoid colors, since many people fail to concentrate on them due to the fact that many thoughts appear. You should also avoid such characters like the cross.

Take the object in your hands and begin to examine it, noticing all the smallest details. Look at it as if you are seeing it for the first time. Bring your hand closer to the eyes and move away from them, turn the object, touch it, trying to compose its representation with the help of not only sight, but also touch. Sometimes you will notice that your attention is scattered, or sensations strive to define words. This is inevitable, but every time you notice it, return your attention to the subject and again examine it impartially.

It is possible that the body will react with fatigue to this exercise, it may seem that it has become heavier or lighter. Suddenly, flashes of intuition may arise. It may seem that the object began to change in weight, size, shape. A lot can happen interesting phenomena, however, do not forget that the purpose of meditation is not in them, but in brain training, in the ability to concentrate on only one thing.

Meditation with concentration on your own feelings

This meditation differs from others in that there is no object of concentration of attention, your own feelings. You learn to observe your own feelings from the outside and not perceive what is happening outside as positive or negative.

As a rule, any event that happens around causes some kind of reaction in a person. If sounds, smells, situations are pleasant to us - they cause pleasant sensations, we begin to desire them, if they are unpleasant - unpleasant, sometimes even disgust appears. This exercise allows you to break out of the captivity of stereotyped reactions and take control of your own feelings. Thanks to him, you can learn simply observe their reactions instead of expressing them. By doing this, you will save yourself and your loved ones from unnecessary stress that causes negative feelings.

It is also important that you can meditate in this way not only by specially preparing, but also at any other time: in transport, at home, on the street, etc. It is understandable and possible for any person. It is for this reason that this method of meditation formed the basis of the article "A lot of problems? Not true!".

So, take a comfortable position, close your eyes and focus on the surrounding sounds. Try to notice each of them, pay equal attention to each. When thoughts come to mind, do not drive them away, but observe them as if from a distance, as well as sounds, without giving any assessment or comments, do not dwell on them, let them wander without interference. It is very important in this exercise to realize that your mind creates thoughts and that you can separate them from yourself, become their bystander. Pay attention to everything that comes into your mind: smells, moods, body sensations, sounds, memories, etc.

Choose whichever method you like best and start mastering this practice. In addition to the time you set aside specifically for meditation, do not forget to meditate in your daily life as well.

Achieving results will require patience. Satisfaction with meditation does not come immediately, it all depends on individual characteristics. For some, it appears after a few days, for others - after a few months or even years. But, one way or another, it will not go in vain and your patience will rewarded.

The Orthodox Church is categorically against meditation!

Yogis practice meditation all the time. It allows a person to relax and move to a higher level of self-development, to cure some diseases. But what is meditation, what types are there, and how to meditate correctly, we will analyze below in the article.

So what is meditation?

Do you know the feeling when problems, stresses are eating away from the inside, the feeling of constant fatigue and inner anxiety does not leave? Sometimes people come to a dead end and cannot find a way out of the situation, considering it hopeless. And often our problems are reflected in health - a person begins to lose his temper even for trifling reasons, seizes problems or begins to abuse alcohol.

Yogis, as people who are very wise and have reached a high level spiritual development, found a way to get rid of ailments that destroy a person. With the help of meditation, they learned to completely relax, to adjust the thin spiritual strings, to return the wisdom and peace that are natural for a person.

Meditation - this is a very effective practice that allows you to completely relax and achieve a state of harmony with yourself.

From the point of view of traditional medicine, meditation brings exceptional benefits to a person, because this practice is able to heal a person without drugs, restoring the normal functioning of all body systems. Even severe addictions - drug addiction or alcoholism - pass if this useful practice is connected to healing.

Meditation helps:

• Get rid of insomnia.
• Avoid chronic fatigue syndrome.
• Improve emotional and spiritual health.
• Normalize the work of the heart.
• Reduce pressure.

Even if it seems that the world has turned against you, a few sessions of meditation are enough to completely change your vision of the world and regain your vitality.

What types of meditation are there?

Throughout the world, meditation is divided into two principles.

• The first is when meditation takes place on the so-called emptiness. Its essence is to learn to completely go beyond your own "I", leaving a feeling of complete silence inside. This meditation is practiced by advanced yogis who know how to completely relax. At the initial stage, it is enough to learn to abstract from all thoughts and make the mind pleasantly empty.
• The second principle of meditation, on the contrary, is based on concentration inward. , on focusing on internal sensations or an extraneous object to study their deep essence.

Based on these two principles and work different kinds meditation.

Name	How to do it right	What Not to Do While Meditating	How much to do and who is suitable
Concentration	Buddhists call this type "vipassana". All attention should be paid to the surrounding space. Carefully look around, inspect all the details. Try to fix your gaze on things and objects that make you happy. The objects of contemplation can be a candle flame, a fire, water, clouds and even your own reflection, the main thing is to try to feel the image.	You don't need to go deep into the analysis, just observe.	From 10 minutes to 30. This type of great help to everyone who does not leave the state of fatigue, stress, and all thoughts are busy solving pressing problems.
Breath	Focus on your breath, as if from the outside look at how you inhale and exhale. Do everything smoothly, measuredly, calmly. Inhale through the nose, lowering the diaphragm, and exhale freely, but not quickly. Repeat the breath until extraneous thoughts and emotions leave you.	Breathing should be easy, free, without any tension.	15 to 30 minutes. This meditation is suitable for anyone who suffers from insomnia and obsessions.
Walking	As you walk, pay attention to how your feet touch the ground, how your arms and legs move, how your spine bounces, and how your body muscles tense slightly. Think only about the good, but the topic should be abstract.	You should not practice in noisy busy places, cafes or restaurants. For this type of meditation, it is better to choose a deserted place in nature, for example, a forest or a river bank.	From 30 minutes to 60. Suitable for everyone to remove accumulated negative energy.
Devastation	You need to imagine yourself as a vessel from which you drank or poured liquid. Pleasant emptiness, silence, which is accompanied by a complete abstraction from reality should be the goal of this type of meditation. Try to temporarily abandon any thoughts, sensations, emotions, including the most pleasant ones.	You can not meditate in noisy places, with bright music.	10 to 20 minutes. This view will help creative people to return inspiration, and to practitioners - the sharpness of thinking.
Attention	Such meditation will help you find the source of the problem and gradually get rid of it. Breathe in and think about what is bothering you, breathe out. On exhalation, you need to try to "breathe" the problem out of yourself, even if you are not fully aware of where it lies. Breathe in again. Try to understand: what is the nature of your problem, is it related to pain, irritation or anger. As you exhale, try to get rid of the problem. You need to finish the exercise with the thought that the problem inside no longer exists.	You can not do meditation in a noisy room with distractions. It is better to do it in complete silence alone with yourself.	From 5 minutes to 40. Suitable for anyone who is often irritated for no apparent reason.
Chanting mantras	For an advanced level of yoga, there is meditation, during which you need to sing special prayer songs using Sanskrit. For a beginner yoga, the so-called affirmations are suitable - positive words, statements that fill a person with a positive attitude.	You should not choose mantras for yourself if you have just started meditation. It is better if an experienced yogi gives you advice.	From 30 minutes and more. Ideal for people whose profession is related to working at a computer, with numbers and reports, allowing you to release the accumulated fatigue.

What to focus on when meditating?

The main question visiting beginner yogis is what is better to learn to focus on?

According to experienced craftsmen who have reached the highest degree relaxation, the best Focus points can be:

• your breath;
• fire or water;
• sounds: both internal and external, especially when you chant mantras. Ideally, you should hear the sound of internal energy, thin, clear and ringing;
• There is such a thing as focusing on the chakras. Each has its own sound, taste, color and smell. First, learn to focus on one. For example, visualize the taste of pure water in the process;
• you can make the air you breathe in, the beat of your heart, or the pulsation of your veins the object of your attention. The main thing is to gradually become "deaf" to the sounds of the surrounding world.

Rules for Meditation for Beginners

1. The best time to practice is twice a day, morning and evening. The morning session will energize you for the whole day, and the evening session will allow you to get rid of the accumulated negative energy. Give practice from 5 minutes a day, gradually increasing the time to half an hour, and - it will work.
2. The best environment for meditation is the one that is comfortable for you. Sitting, lying down, on a chair or in a lotus position - choose for yourself. The main thing is that you are completely relaxed, but do not fall asleep in the process.
3. Don't let extraneous thoughts get in the way of your meditation. Your task is to achieve complete relaxation.
4. Never meditate on an empty stomach : it is better to allow yourself a light snack before the start of the session: fruits, nuts, a piece of low-fat cheese, a glass of yogurt or kefir.
5. You can not meditate in noisy fitness centers. Find a secluded corner, especially at the initial stage of classes.
6. Try to ignore extraneous thoughts, images, obsessions, that is, everything that violates an even emotional background.

Useful meditation video for beginners

Remember that meditation, like any sport, requires constant practice. Doesn't work the first time? Be sure to get on the third, fifth, or tenth.

Remember that meditation is essentially an escape from reality, which will definitely pull you back. But it is in your interest to leave it for a while so that you can return refreshed, healthy and happy.

Good luck to you!

The purpose of meditation is to teach us skillful methods to free us from illusions. Shamar Rinpoche

Meditation is diverse, and there are so many types of meditation in the world that some of them have not yet been classified for the reason that some religious and spiritual schools have developed their own methods and techniques for performing meditation, which are available only to adherents of these schools and teachings. This closed knowledge is esoteric. We will talk about those types of meditation that are widely known and have earned a reputation as beneficial practices in terms of both physical, mental and spiritual development.

Types of meditation for beginners

For beginners, there are many types of meditation, such as

• - contemplative meditation candle flame,
• mindfulness meditation,
• metta meditation, or loving-kindness meditation,
• object meditation,
• meditation on the Ideal, deity,
• breath meditation,
• mantra meditation,
• transcendental meditation.

There are no types of meditation. It would seem that meditation for a person of the Western mindset is associated with such names as Zen meditation or Nada Yoga, but not at all with the Jesus Prayer or whirling dervishes. And yet, Christian teaching, as well as Islam, have their own traditions that are directly related to the meditation process, although officially few people call the continuous reading of prayers meditation.

The difference between meditation for beginners and those practiced by advanced practitioners lies in the degree of immersion in meditation, the depth of awareness and the duration of stay in this state. Another telling example of how meditation for beginners differs from meditation practiced by experienced people is the ease and speed with which experienced practitioners plunge into meditation. Sometimes it is enough just to tune in, take a couple of breaths and exhales, and the human mind is already working at other frequencies. It is known that in the process of meditation, the wave activity of the brain changes. Oscillation frequency inherent human activity in a state of full wakefulness, it is replaced by calmness, beta rhythms turn into alpha, and they, in turn, slow down and become theta rhythms. It is not necessary to go completely into the theta state, it will be enough to achieve alpha rhythms with some interspersed with theta waves. At this level of brain activity, meditation is most fruitful and its healing effect is at its best.

Types of meditation in Buddhism

Meditation is primarily a means for transforming the mind, way of thinking and the human psyche in general. Not surprisingly, Buddhism emphasizes the practice of meditation. Although it is believed that he laid the foundation for this tradition, but if we look even deeper in the direction from where Buddhism itself originates, we will understand that meditation and meditation techniques are the heritage of the Vedas, and the great founder of yoga, Patanjali, relied on them, creating his own system of the eightfold path, or the so-called ashtanga yoga.

By yoga, people often understand asanas, exercise, the purpose of which is to develop a person harmoniously in several directions at once, and although the physical aspect in the practice of asanas comes out on top, nevertheless, the psychological and spiritual components play a big role. If you ignore them and pay attention only to the physiological direction, then the effect of performing asanas, of course, will be, but approximately the same as if you were doing gymnastics or stretching, while yoga is primarily a spiritual practice, where psycho- physical exercises play a supporting role and prepare the student for the transition to the practices of higher stages, such as pranayama, pratyahara, dharana and meditation.

What types of meditation are: shamatha and vipashyana

It is worth noting that when we talk about meditation, it is not entirely correct to consider it as an independent stage or discipline. The stages of yoga are organically interconnected, so even if on early stages practice, it seems to you that you have not yet approached meditation or dharana (art), in fact, performing even the simplest asanas, you are already getting the first meditation experience. How does this happen? When you build up the asana, which is emphasized in Iyengar yoga, you already, even if not realizing it, begin to take the first steps in the practice of meditation.

Meditation begins with concentration. The development of the ability to focus on one thing - an image or an object - is the first stage of the meditation process, which is called dharana, or shamatha. The names are interchangeable and are used to refer to the same thing. To be more precise, let's pay attention to the term "shamatha", because in Buddhism, shamatha, in fact, is not something isolated. This is a process that certainly precedes the practice of meditation and flows smoothly into it. There are even definitions where the meditation process is divided into 2 stages - and vipassana (vipashyana).

Shamatha prepares for meditation by developing the ability to concentrate on anything from one's own breath to the images that appear in the imagination. Again, note that here meditation does not go alone, it is associated with pranayama (the art of controlling breathing), and pranayama itself is practiced already in the first stages during asanas, because breathing is one of the key factors affecting the correctness and effectiveness asana performance.

Let's return to shamatha, in order to then smoothly move on to describing one of classic options Buddhist meditation - . Shamatha, or, according to the classification of Ashtanga yoga, dharana, is preparatory stage before diving into what is called true total meditation. When a person is focused on something, his thoughts are occupied only with this object or idea, thus the rest of the flow of thoughts is cut off and the energy is turned in one direction, which is very important, as it allows the practitioner to keep internal forces, and this largely explains the refreshing and restorative effect that many people who constantly practice meditation note.

At the first stage, if you are not used to concentrating, you may encounter some difficulties due to the fact that it will be difficult for you to focus, in which case it is difficult to talk about the ease and restoration of strength that occurs during meditation, but it happens. until you learn to hold the image in your memory and not deviate mentally from it. When this stage is passed, then a fairly long concentration of attention on an object or idea will come easily to you.

Nevertheless, at the very initial stage of meditation, a person has not yet completely merged with the object of his meditation, which means that this is not one hundred percent meditation. It is only in a moment of deep meditation that the observer and the observed become one, leaving what is called pure awareness when the ego is dissolved and consciousness is aware of itself. In the future, even this process will be transformed, and nothing will remain, there will be a complete liberation - moksha, but for now we continue to talk about meditation and its second part - vipashyana.

Vipashyana, or vipassana, is the second part of Buddhist meditation following shamatha. The mind is prepared, it knows how to concentrate, now it is able to focus on the process of breathing - inhalation and exhalation. At first, you can simply observe the breath, and a little later, connect the principles of pranayama here, that is, start practicing breath control, which will allow you to maintain concentration and at the same time learn to be aware of yourself as a spiritual entity.

During vipassana, you can concentrate on something else, but, as practice shows, focusing on breathing allows you to quickly move to the stage when thoughts stop and the process of pure meditation begins.

The difference between conventional meditation and Buddhist meditation

The main difference between meditations in Buddhism and other types of meditations is that in Buddhism meditation is an integral part of the philosophical and spiritual teaching itself. Its goal is not purely to restore physical strength or overcoming and eliminating mental and psychic blocks, as happens in other types of meditation, especially in the well-known directed meditation.

The practice of meditation often acts as a tool for improving the psycho-physical state of a person, but in this case it acquires value as a therapeutic tool. In Buddhism, the instrumental factor of meditation does not disappear anywhere, but such an aspect as the inherent value of the meditation process comes to the fore. What positive effect the practice of meditation can have on a person’s health, his psychological state, contribute to spiritual growth is a natural result of regular practice, which is given an important place in Buddhism.

Meditation is a special psycho-physical state in which a person stays for a certain period of time. As the meditators themselves note, it is a stream of pure consciousness, without any content. In order to properly enter a trance state and meditate, you should stock up on patience, diligence, knowledge and a desire to learn.

History of Meditation

Some of the earliest sources on meditation date back to 1500 BC and go back to the ancient traditions of India. They consist of the religious scriptures of the Vedas and reflect ancient Indian ways of meditation. In the 6th century BC, the development of various meditative forms - ancient Greek, Buddhist, Taoist - was laid.

Among Christians, the first to practice meditation were hermits. who lived in the deserts of Egypt in the 4th century AD. Their ways resembled the already traditional Buddhist and Zen meditation practices. In the 11th and 12th centuries AD, Zen meditation gained incredible popularity in Japan. However, meditation found a special focus and specific development in Buddhism and Indian yoga, where it was used as one of the methods for achieving complete liberation of energy.

Today, meditation is included in the religious and national cultures majority Eastern countries and not only. For example, in the United States, meditation received the greatest impetus for introduction into society in the 60s/70s of the last century and was promoted by the hippie movement. They considered meditation practice one of the basic means of achieving complete harmony with the surrounding world. Despite the fact that the hippie movement ceased to exist, meditation still spread in the developed countries of the West.

In Russia, the craving for meditation arose during the perestroika period, reaching a peak in the early 1990s. Now meditation is being used in modern psychoanalysis (in the Jung school, for example), setting itself the goal of integrating and knowing the personality.

Types of Meditation

Basic meditation is divided into 2 main types, which include:

1. unidirectional meditation (contemplation, focusing on any one object - for example, on a visual image, one's own breath, consciousness in order to plunge into a meditative state to gain enlightenment);
2. meditation on emptiness (the practice of entering a state of self-awareness and self-awareness of oneself as a constituent unit of the world and environment; caused by enlightenment).

It is believed that all types of meditation contribute to internal harmonization, the establishment peace of mind, appeasement, release from stress, relaxation, purification of consciousness from experiences and extraneous thoughts. Most of them, especially those related to psychotherapeutic exercises, recommend diving into a meditative state with a burst of muscle relaxation (relaxation). As noted modern specialists, any kind of meditation can be mastered at an acceptable level during half an hour of daily classes for 6 months.

Fundamentals of Meditation

Meditation is based on passive and dynamic methods of exercise.. Passive meditation is associated with a kind of “disconnection” from real world and environment. It is like falling out of the material and entering into the mental. It will take a lot of practice, time and training to master it. It is also important to follow certain rules that will allow you to correctly comprehend this technique. At the moment of passive meditation, it is necessary to take a special posture. The most comfortable of them: half lotus, lotus or diamond, just lying on your back, sitting cross-legged "Turkish", reclining in a chair with a straight back.

Dynamic meditation is based on exercises that are related to what is really happening in this moment activity . It serves as a way to increase the stability of psychological processes and a means for developing extrasensory perception of the environment. best time for practicing this meditation - morning hours.

The basics of meditation also provide for a number of prohibitions on meditative exercises in certain situations: you can’t exercise against the background of mental and physical fatigue, extreme emotional outburst, after eating (it’s best to meditate on an empty stomach or walking 1 hour after eating). The time of meditation is also important: in the evening - from 19 to 20 hours or in the morning - from 4 to 8 hours. The optimal number of workouts is from 3 to 5 per week.

Meditation technique

To dive into a trance (a special state during meditation), a variety of techniques, also called meditative practices, are widely used. In general, meditation techniques fall into the following categories:

• didacticopropaedeutic;
• psychotherapeutic;
• philosophical and religious;
• cult.

There are hundreds of ways to enter a meditative state, but the most common of them is to completely focus on a monotonous and repetitive action. It is common to almost all meditation techniques. The basis can be a physical or mental action.

In the first case, it is sorting out the rosary, concentration on the rhythm of breathing, reading mantras, performing ritual dances, etc., in the second case, concentration on the pulsation astral body, on the chakra and so on. The basic condition for such a technique is avoiding mental stress. Special meditative postures are also common, contributing to the technique of deep immersion in a state of pure consciousness.

Properly used meditation technique introduces a person into a special state of "thoughtlessness", a trance., in which the awareness of one's own "I" disappears, there is a pleasant feeling of dissolution in environment, detachment from the mortal. All desires and thoughts go away, a state of absolute and complete peace is formed. All this eventually causes the illumination of the upper light. inner consciousness person and the mood of bliss inexpressible in words is established.

Types of Meditation Techniques

Based on the objects of concentration, there are several types of meditation techniques:

• Vipassana meditation (own consciousness);
• trataka meditation ( mirror reflection or candle)
• anapanasati (breathing) meditation;
• anahata nada, shabd, naam (inner sound);
• meditation is transcendental;
• mantra;
• chakra.

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Developed from many spiritual schools and philosophies, it is for this reason that there are a huge variety of types of meditation, which makes it possible for the practitioner to choose the one that suits him the most.

Here are examples of some types of meditation:

Concentration on - a type of meditation when a person consciously observes the movement of air in the lungs, how it enters through the nostrils and how it leaves the body. Other meditations are based on counting the inhalations or exhalations without being distracted by other stimuli.

Mind release () - a type of meditation that allows the mind to be cleared of thoughts, problems, desires, reliance on past experience and let him go. When thoughts arise, the meditator is not carried away by them, but dwells in this "silent center". Then the thoughts easily leave, the “mind waves” calm down, allowing the practice to expose the space of pure awareness.

Looking at an object or concentrating is a type of meditation that involves focusing your attention, but not your surface thoughts. It is as if a ray of consciousness should emanate from the meditator and adhere tightly to the object of concentration. Concentration must be total and its purpose is to unite the contemplator and the contemplated. You can focus on various forms, sounds, or the structure of an object, such as a tree, a candle flame, a yantra, a sacred image (murti).

Movement meditation is a type of meditation that uses various techniques such as asanas, qigong (Zhen Dao Qigong. Auxiliary Exercises. Level 1.), Tai Chi along with continuous attention to the body and its actions. The mind watches over the smooth and gentle movements of the body.

Verbal meditation is a type of meditation based on the repetition of sacred words many times in a row. Sacred words can be both prayers (as in Christianity and Islam) and mantras (as in Hinduism and Buddhism), sometimes the name of a great master, or one's Teacher, is used.

Meditation practice

No matter what technique the novice practitioner will use, he still needs to fulfill a number of conditions in order to achieve good results. Firstly, this is a quiet, comfortable place where no one would distract you for half an hour. You can ask your loved ones about this, explaining in advance what you plan to do. Secondly, a comfortable sitting position in which you can effortlessly spend some time.

Contrary to popular belief, it is not necessary to sit cross-legged in the lotus position to meditate, you can also meditate while sitting on a chair or in an armchair.
You can even meditate while lying down, but in this position there is a high probability that you will lose control and simply fall asleep, which is unacceptable during meditation. Throughout the practice, the mind should be clear and fresh, do not give in to the desire to take a nap. The main thing in the meditative posture is a straight back, since this position provides clarity of mind.

Meditating every day at the same time will help develop the ability to quickly and efficiently meditate. With each session, you will discover more and more new states of the inner space of awareness. Meditation can be easily learned on your own, but many people prefer to attend special classes and learn from instructors.

Excessive effort. Trying to meditate is very similar to trying to sleep. The more a person wants to fall asleep, the less he succeeds. If you want to achieve good results in meditation practice, you must think of the process of meditation as something very pleasant, as a chance to have a good time, get healthy, relax.

If you perceive it as a complex science that requires a serious approach, your mind will be focused on overcoming obstacles, and not on gaining benefits. If your attention is scattered and your mind is restless, don't worry too much about it, just bring your mind back to the meditation object and be aware of the present moment.

Attention! In case of serious mental disorder meditation should be done under the supervision of an experienced practitioner or physician.

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Question to the visiting yogi(s):

What posture do you assume and under what conditions do you meditate? How often?