Where to start meditating? Osho's practical meditation lessons for beginners. Different Types of Meditations and How to Do Them

In this article, I will talk about how to meditate properly, I will give an example of a specific meditation that you can start practicing even today and tell you about the correct posture in which your body should be during the session. Meditation is effective exercise for relaxation and concentration, which frees your mind from thoughts and worries, calms you and puts your thinking in order. Regular meditation improves your mood, teaches you to relax and not react to stress, helps in the fight against bad habits(and), strengthen your and character, improve your concentration, memory and. Most importantly, meditation develops in you a healthy critical ability, the ability to look at the things around you and also at yourself, soberly and impartially, freeing your perception from the veil of illusions!

Purpose of Meditation

There is no magic or magic in meditation. This is just a certain exercise, training, nothing more. The goal of meditation is not "opening the third eye" or "realizing the absolute." The goal of meditation is a healthy body and a healthy mind, calmness, harmony, balance and. Everything that is so lacking in our busy time.

Meditation is not as difficult as it seems. Moreover, I am sure that most of you have already practiced meditation, in some way, and you are even able to appreciate its effect! Surprised? Many of you, when you started counting sheep: one sheep, two sheep ... n sheep, until you fell asleep? At the same time, it was possible to imagine the curly-haired lambs themselves jumping over the fence, for example. It helped someone. Why do you think? Because you kept their attention on one thing thus stop thinking about something else. All worries and thoughts left your mind!

And the very monotony of this process calmed you and you fell asleep! You see, no tricks, everything is extremely simple. Meditation is based on a similar principle, although this is a very rough and simplistic comparison. You concentrate on the breath, on the image or on the mantra, thereby calming your mind. But there is no doubt that the effect of meditation is much wider and deeper than the effect that appears when counting sheep. This practice can give you incomparably more.

Many articles in the domestic segment of the Internet on this issue are overloaded with all sorts of esoteric terminology: "chakras", "energies", "vibrations".

I believe that such articles do not quite play into the hands of the spread of this, no doubt, useful and effective practice in our country, since all these terms can cause bewilderment and skepticism among ordinary person. All this smacks of some kind of sectarianism, behind which it is impossible to discern the very essence of meditation. Well, in fact, why do you need to “open the lower chakra”, when in fact you just want to learn how to control your emotions, not to succumb to momentary impulses and mood changes, or?

I look at meditation in a completely different way. For me, this is not a religion, not a secret teaching, but quite an applied, if I may say so, discipline that helped me a lot in life, an ordinary, earthly life, and not beyond-cosmic-spiritual. She helped me cope with the shortcomings of my character, addictions, weaknesses. She allowed me to more fully reveal my potential, put me on the path of self-development, and if not for her, this site would not exist. I'm sure she can help you too. Anyone can learn meditation. There is nothing difficult in this. And even if you fail, it will still bring its effect. So let's get started. If you want to start meditating, then to start:

Make time for meditation

I would recommend meditating twice a day. In the morning for 15-20 minutes and in the evening the same amount of time. In the morning, meditation will put your mind in order, give you a boost of energy, prepare you for the beginning of the day, and in the evening it will allow you to relieve tension and fatigue, relieve annoying thoughts and worries. Try not to miss a single session. Let meditation become a daily habit.

I am sure that everyone can allocate 30-40 minutes a day. Many people complain about the lack of time and this fact can be an excuse for why they do not engage in themselves, for example, do not spend time playing sports or not meditating. Understand that you are not meditating for someone else, but, first of all, for yourself. This is an action that aims to achieve personal happiness and harmony. And this harmony is not so expensive. Only 40 minutes of your precious time! Is it a big fee?

In the same way, sports are aimed at strengthening your health, which is more important than anything else, which everyone constantly forgets and chases for the implementation of momentary, short-term goals, and not global tasks, sacrificing strategy in favor of tactics. But it's in best case. More often than not, those 40 minutes, which could be put to great use, will be spent on some nonsense. That is why you cannot sacrifice it in favor of something else, less essential.

But you can start with 15 minutes a day if you are a beginner. It is not difficult. I recommend subscribing my free 5 day meditation course, with which you can learn a simple technique of meditation and avoid common mistakes.

The topic of this article is not sports. But, since I've already started talking about it, I'll allow myself the following comparison: if physical exercise is the health of your body, meditation is the health of your mind. Many underestimate, until they themselves begin to engage in it (it was the same for me, in general, I am a materialist and it was quite difficult for me to start doing something that I associated with religion and some kind of shamanism, but personal problems forced me to try, which I am very happy now).

If you have only urgent matters, then it is better to sleep less and meditate at the same time: since 20 minutes of meditation, according to my personal feelings, replace the same amount of sleep, or even much more, as you rest and relax. If only you have very, very little time and you, moreover, sleep little, or it’s very difficult for you to sit idle for 20 minutes from the beginning, then you can try. This is a special technique taught by one of the famous masters of this practice. But I would still recommend meditating for at least 15 minutes for an adult and 5-10 minutes for a child.

Choose a place

Of course, it is better to meditate at home and in a quiet environment. Nothing should distract you. Some do not recommend practicing in the room where you sleep. Since in this case there is a greater likelihood that you will fall asleep during the session due to the fact that your brain is used to the fact that you fall asleep in this room.

But if you do not have the opportunity to choose another room for practice, then there will be nothing wrong with meditating in the bedroom. It's not critical, believe me. If for some reason you cannot find a suitable environment for meditation, then this is not a reason to abandon the practice. When I first started meditating, I lived in the suburbs and had to take the train to work every day. I practiced on the road and, despite the many distractions, I managed to somehow relax.

Even meditation in the midst of a noisy crowd can have some effect, so do not neglect it, even if you do not have a quiet place where you can be alone with yourself. Such a place, of course, is desirable, but not so necessary.

Take the right posture

It is not necessary to sit in the lotus position. The main thing is to keep your back straight and comfortable. The back should not be tilted forward or backward. The spine should form a right angle with the surface on which you are sitting. In other words, it should fit perpendicularly into your pelvis. You can sit on any chair, it is advisable not to lean on its back. Keeping your back straight is important so that you can breathe easier and the air can move through your lungs better. It is also required to maintain awareness. After all, meditation is a balance on the verge of relaxation and inner tone. Meditation is not only a relaxation technique, as many people think. It is also a method of observing your mind, a way of developing awareness. And these things require the preservation of attention, concentration. A straight back helps. If you sit up straight, then the chances that you will fall asleep during meditation are reduced. (Therefore, I do not advise lying down to meditate)

What to do if the back is very tense?

During the straight back pose, muscles can be involved that are not normally used in life. Therefore, the back can tense up. It's a matter of training. I recommend that you first sit on a chair with a straight back and do not lean it on the back of the chair. Mild discomfort is best tolerated without focusing on it. As soon as it becomes difficult to endure, gently move back and lean your back against the back of the chair, without disturbing the straight position of the spine.

With each new session of practice, you will sit longer and longer with a straight back, without leaning it against anything, as your muscles will strengthen over time.

Relax your body

Close your eyes. Try to completely relax your body. Direct your attention to tense areas of the body. If that doesn't work for you, don't worry, leave it as it is.

Direct your attention to the breath or mantra

Close your eyes. Direct your attention to the breath or mantra. When you notice that you have begun to think about something, just calmly return your attention to the starting point(mantra, breath). Avoid attempts to interpret thoughts, emotions, sensations, desires that arise inside. Perceive these things without getting involved in them.

The paragraph above practically contains a comprehensive instruction on meditation for those who have just begun to practice it. In it, I tried to formulate as clearly as possible the essence of what I understand by meditation without any unnecessary things, so as not to complicate anything and to convey the meaning of meditation as much as possible to those who know nothing about it.

But, this instruction needs some explanation.

While you are watching your breath, you cannot think about anything at the same time (try it). Therefore, when you return your attention to the breath, thoughts will go away by themselves. But sometimes, having achieved a good concentration on the breath (mantra), you will be able to watch thoughts from the side, how they come and go, how they pass by you like clouds. And it will seem to you that you are not a participant in this process, that you remain on the sidelines.

But this doesn't happen right away. This is the next stage of concentration, which you can achieve when you achieve good concentration. In the beginning, you will most likely be constantly distracted by thoughts, and this is normal. Once you notice this, just bring your attention back to your breath. That's all that is required of you, develop concentration.

Getting rid of thoughts can be difficult, because the brain is used to constantly thinking. Getting rid of thoughts is not the goal of meditation, as many people think. Your task is simply to calmly observe your breath or concentrate on the mantra.

A modern person receives a lot of information every day: meetings, business, worries, the Internet, new experiences. And his brain does not always have time to process this information in conditions fast paced life. But during meditation, the brain is not busy with anything, so it begins to “digest” this information, and because of this, those thoughts and emotions come to you that you did not devote enough time to during the day. There is nothing wrong with these thoughts coming.

You don’t need to mentally scold yourself for not being able to relax or get rid of thoughts. You don't have to try too hard to influence how the meditation goes. You just calmly observe what is happening without interfering with it. Let everything go on as usual: good thoughts do not come, good thoughts come too.

Take the position of a detached observer: do not make any judgments about your thoughts. You should not compare your feelings with how you felt during another meditation or with how you think you should feel. Stay in the present moment! If your attention is distracted, then calmly, without any thought, transfer it back to the starting point.
In general, you don’t have to think: “I need to stop my thoughts”, “I need to relax”, “I can’t do it”.

If you follow these guidelines during your practice, then there will be no "right" or "wrong" experiences for you in the state of meditation. Everything that will happen to you will be “correct”, simply because it happens and nothing else can happen. Meditation is the existing order of things, the acceptance of one's own inner peace, just the way it is.

(Everyone can remember their fruitless attempts to sleep. If you try to force yourself to sleep and constantly think about it (“I need to sleep”, “I can’t sleep - how terrible”), then you will not succeed. But if you just relax and let go of the desire to fall asleep as soon as possible, then after a while you will fall asleep peacefully. The same thing happens during meditation. Let go of your desires to go deeper into meditation, get rid of thoughts, achieve some special state. Let everything happens the way it happens.)

Of course, one cannot completely compare meditation with sleep. During it, there is still a small particle of effort. This is the return of attention to the starting point. But this is effort without effort. That is, it is very light. But at the same time, it should have a soft persistence, constantly reminding you that your attention has gone to the side. You should not relax to the point where you leave absolutely everything to chance. A small part of you must be trying to maintain awareness and control of attention.

It is a very delicate balance between action and inaction, effort and lack of will, little control and no control. It's hard to explain in words. But if you try to meditate, you will understand what I am talking about.

Now, due to the large number of comments and questions, I would like to once again dwell on one thing. Even if you fail to stop the so-called “internal dialogue” and you think about something all the time during meditation, this does not mean at all that it is wasted! Anyway, the positive effect of meditation reflects on you, leave everything as it is, do not try to conform to any ideas about meditation. Can't clear your mind of thoughts? It's OK!

You can say that meditation has failed only if you have not meditated at all!

Your goal is to notice when attention begins to wander, not to get rid of thoughts.

Therefore, people who think about something all the time during practice benefit from it: they become more collected and better control their thoughts and desires, as they learn to keep attention on themselves. "I'm thinking again, nervous, angry, worried - it's time to stop." If earlier these feelings seemed to pass by you, then practice will help you to always be aware of them, and this is a very important skill. With practice, you will learn to be aware at any point in your life, not just during meditation. Your attention will stop constantly jumping from thought to thought, and your mind will become calmer. But not all at once! Don't worry if you can't concentrate!

What should you focus on while meditating?

• Concentrate on the breath: you either just follow your breath, direct your inner gaze to this natural aspect of your life, feel how the air passes through your lungs and how it comes out. No need to try to control the breath. Just watch him. It must be natural. During meditation, breathing can become very slow, and it will seem to you that you are hardly breathing. Let it not scare you. This is fine.
• Mentally read the mantra to yourself: you say to yourself the repeated words of the prayer in Sanskrit. I personally meditate this way (Updated 03/17/2014 - I now meditate by concentrating on the breath. I find this method better than concentrating on the mantra. Why, I will write below). For me personally, the mantra is not a sacred text, it's just a repeated phrase that helps me to keep my attention and relax. You can read about the link. It is not necessary to read the Indian mantra, you can use the prayer in any language.
• Visualization techniques: you imagine different images: both abstract, like multi-colored fire (), and quite specific, for example, you can place yourself in an imaginary environment (), inside which you will feel peace and tranquility.

If you don't know which of these practices to use, then read my article, or meditate on your breath, as I do. I think it doesn't really matter which meditation you choose, as each one is based on the same principle.

Although I believe that during meditation, there should be as little information in the head as possible in order to enable you to observe. The mantra and the picture you visualize are also information. Even though the words in Sanskrit help you concentrate, they distract you a little from watching and keep your mind busy with information.

That's why I prefer to concentrate on my breathing.

What does it mean to focus on the breath?

Due to the large number of questions, I want to clarify this point. Concentrating on breathing means focusing your attention on the sensations in the body associated with breathing: the opening and closing of the lungs, the movement of the diaphragm, the expansion and contraction of the abdomen, the movement of air around the nostrils. Focusing on your breath does NOT mean imagining how the air oxygenates your cells, visualizing how it is distributed through the channels, etc. Your task is to observe what is, your sensations in the body, without adding anything to it!

The next question is what exactly to focus on? On sensations in the stomach or in the nostrils? Or should sensations be observed throughout the duration of the movement of air from the nostrils to the abdomen? All of these methods are correct. Experiment with the technique and see which areas of your breath help you focus, relax, and achieve awareness and clarity (as opposed to sleepiness). General advice is: if your the main problem is the mind that is constantly distracted during practice, then concentrate on the abdomen. Watch how it rises and falls, what sensations are present between inhalation and exhalation. Some teachers believe that observing these sensations will "ground" your mind. But if your problem is rather sleepiness, lethargy during practice, then you better concentrate on the sensations in the nostrils. Watch how the air passes through the nostrils, what sensations are present between the upper lip and the nostrils, how the temperature of the air on inhalation and air on exhalation differs. Also, if the drowsiness does not go away, you can slightly open your eyes. But these kinds of concentration can work differently for different people, so check for yourself which suits you best.

And, of course, I remind you that you should not control your breathing. I know this is very difficult to do, because breathing is one thing that is very easy to control. But with practice it will start to work out. Just watch your breath, leave it as it is.

In conclusion, I would like to give a few important tips for those who want to start meditating.

• Don't expect instant results! The effect of meditation does not come immediately. It took me half a year to feel the tangible effect of the practice, but it may take less time for you. Nobody can become a guru in a few sessions. Effective meditation requires patience and habit. Do not start classes if something does not work out for you or you have not achieved the expected effect. Of course, it takes time to achieve something tangible. But, nevertheless, some aspects of the effect of meditation may become noticeable immediately. But this is from person to person: everyone is different. Don't be discouraged if you don't feel anything and keep meditating! Practice will not bring great result if you don't work on yourself. Meditation is in in a certain sense, a tool that helps you work on yourself. One should not look at practice only as a panacea. Do not think that the effect will come to you immediately if you meditate. Analyze yourself, apply the skills gained during the practice to life, maintain awareness, try to understand what meditation has taught you and then the result will not be long in coming.
• During the session, you should not strain and go out of your way to stop thinking. You should not constantly think about not thinking. Don't get hung up on what you can do. Take it easy. Let everything go by itself.
• It is better not to meditate before going to bed. Try to meditate at least a few hours before going to bed. Meditation gives a charge of vivacity and strength, after which it can be difficult to fall asleep.
• Notice how much better you feel on the days you meditate. Over time, you will notice that your mood becomes more upbeat after meditation, it is easier for you to concentrate, and in general you become more relaxed and confident. Compare this to days when you don't meditate. This will come with practice and will motivate you to keep practicing.
• It is better not to fall asleep during the session. To do this, you need to keep your back straight. But, even if you fall asleep, then there will be nothing to worry about. According to the Himalayan meditation teacher, even sleeping during the session will be beneficial for you in terms of the meditative effect.
• Do not eat heavily before and immediately after the session. This is because during and after meditation, the metabolism slows down, which prevents the digestion of food. Also, during practice, the processes of assimilation of food will prevent you from concentrating. And if you are hungry, then before you meditate, you can eat something light so that thoughts about food do not distract you.
• It might get worse at first. If you suffer from depression or other mental illnesses, such as panic attacks() and decide to use meditation as an exercise that will help you overcome these conditions, then know that this is really very efficient technique on getting out of depression, fighting nervousness (), etc.
  Thanks to meditation, I got rid of panic attacks, anxiety, sensitivity and bad mood. But it is known that these ailments can intensify for a while. I had it. But it's not scary. The deterioration was short lived. And after a while it all went away. Someone says that a bad state at first may be due to the fact that the negative comes out. Like it or not, I don’t know, but the fact remains on the face and don’t let it scare you. Forewarned is forearmed.
• Know about side effects practice! Read the article.

Now, perhaps, everything. Finally, I wish you success. I hope this article has helped you figure out how to meditate properly, and encouraged you to engage in this all-round beneficial practice. Don't delay and get started today.

Update 09/06/2013. Dear readers, from this day on, I stop responding to comments from the series: “I meditate for a month and I can’t concentrate, what am I doing wrong?” or “when will meditation work? Am I doing everything right?

The point of meditation is not to turn off thoughts. Thoughts will come and go - that's normal!

Meditation is not just a process during which, by some miracle, your body is restored and your mind calms down. This is also happening. But meditation is also a conscious work on oneself. You learn to control your thoughts and experiences, to observe them from the outside, without getting involved in them. And it is normal that another thought or emotion distracts you from the mantra or the observation of the breath. Your task at this time is to gently bring your attention back.

And the more often you are distracted by thoughts, the more often you notice it and the more often you divert attention from them, the better you can do it in real life. The less you identify with your emotions and the better you can stop them. Therefore, from a certain point of view, thoughts during meditation are even good.

During meditation, relax, you do not need to react in any way (with annoyance, or with the thought that it does not work out) to the appearance of thoughts. Just calmly and indifferently concentrate on the mantra or breath. Thoughts come - so be it.

Let's say you decide to master the technique of meditation, choose the right clothes: comfortable, not restricting movement. They turned off the phone, put on pleasant music, took the right posture - sat down with a straight back.

You try your best, but nothing works. You keep thinking about not thinking. A restless mind doesn't give you a second of peace, and that's okay. Buddhists compare our consciousness with a monkey: it jumps from one subject (thought, topic) to another.

But just as natural to us is awareness - a reflection of experience, an ability inherent in everyone. It does not need to be created artificially, developed - it needs only to be discovered in oneself. All it takes is not to be distracted.

Through mindfulness, we stop reacting out of habit - impulsively, emotionally, overly sharply and painfully.

Mindfulness frees the brain. When we are in this state, thoughts and emotions may come and go, but we do not follow these "restless monkeys", we do not get entangled in experiences. When we are aware of thoughts, their flow does not carry us away.

Thanks to this, we stop reacting out of habit - impulsively, emotionally, unnecessarily sharply and painfully. Moreover, we stop looking for happiness outside and find its source in ourselves.

Here are three practices that will help you be aware of everything that happens to you, fix thoughts, feelings and emotions, accept them as they are.

Body awareness meditation

Take the correct position: sit down, straighten your back. Lying meditation is difficult for beginners - there is a high risk of falling asleep. However, over time, you can learn to meditate in any position: sitting, lying, standing, and even do it on the go.

Relax the muscles in your arms and legs. It seems to many that it is impossible to keep your back straight and relax at the same time.

To make it easier for yourself, use your mind's eye to pull the top of your head up. Try to imagine that each of your vertebrae is located on the previous one, each of them has a support. The main thing is not to overdo it, not to create excessive tension.

In the process of practice, you will have a variety of thoughts, and this is normal.

Breathe naturally. Meditation can be practiced with both open and closed eyes.

Put your attention on the body. Feel it, be aware of it. Feel the weight of the body, listen to the sensations in it. Alternately direct attention to different parts of the body and relax the muscles.

Of course, in the process of practice, you will have a variety of thoughts, and this is normal. Don't try to block them, but don't follow them either. Just mentally return to the body.

Focus on your breath: inhale, exhale. Be aware that you are breathing. Each time you are distracted by something, gently bring yourself back to awareness of your breath. After each exhalation, allow the mind to be in a state of complete rest for a while.

The most important thing in this practice is to be in your experience, knowledge

The most important thing in this practice is to be in your experience, cognition.

When meditating after a long day, we may feel drowsy, drift into slumber, and the mind may be sluggish. But even this state can be used as an object and support for meditation - to be aware of your sleepy state.

When meditating, images, physical sensations can arise - the so-called meditative experiences. It is important not to drive them away, but also not to become attached to them.

Sound Meditation

The purpose of this practice is to be aware of noises and sounds around us. Take the correct position: the back is straight, the muscles are relaxed. Be aware of your body, its weight, the sensations in it.

Switch your attention to your breath. Breathe naturally. Pay attention to the sounds: the noise of cars on the street, the sound of water pouring from the neighbors, the ticking of the clock, the creaking of the floorboards. You don't need to focus too much. If extraneous thoughts arise, notice them and gently redirect your attention to the sounds.

Meditation on emotions

Having taken the correct position, listen to your body, watch your breathing. Stay in the present moment, here and now.

Now shift your attention to the emotions you are experiencing. If you don't feel anything out of the ordinary right now, try recalling an incident that made you feel an emotion, positive or negative. Let yourself experience it again. Watch how it reflects in your body.

Your task is to first learn how to work with emotions in calm environment, alone with myself

Try to become aware of the thought that gave rise to that emotion.

Your task is to first learn to work with emotions in a calm environment, alone with yourself. And then, when you encounter them in real life, it will be easier for you to deal with them.

Of course, this does not mean that you will no longer experience, for example, anger. It’s just that the moment something or someone makes you angry, you will become aware of that emotion and stop interacting with it the way you normally do: splashing it out or suppressing it.

1. Many people are sure that in order to start meditating, you must initially be calm, free your head from thoughts. This is wrong. The main thing is the attitude to practice.

2. Get rid of ideas about what meditation is and how it should be, do not wait for the result. Treat the practice as a kind of experiment - with interest and curiosity.

3. Getting lost and wandering is natural. Feeling distracted? Do not reproach and do not condemn yourself for this, just come back. Don't make it your goal not to be distracted - it creates unnecessary tension. When we aim for a certain result, it goes against the very principle of mindfulness. A swarm of thoughts in your head? Be glad that you have learned to notice them, and then again direct your attention to the body.

***

Meditating for 20 minutes a day for 6 weeks gives measurable results, so try to spend 10 minutes in the morning and 10 minutes in the evening to begin with.

Sitting in the meditation posture every day is already beneficial in itself - it is at this moment that we overcome the strongest resistance and lay the foundation for a new healthy habit.

It is possible and necessary to meditate not only during formal sessions, but also in everyday life: simply by switching attention to your body, breathing, being in the “here and now”.

It is important to understand that meditation is not a cure for all diseases, it will not help to unravel all knots and solve all problems. But it gives a feeling of fullness of life, "presence" in it. This is a way to relax, look inside yourself and return to yourself, stop reacting out of habit, emotionally, accept yourself.

And finally, start living a more conscious, and therefore, fulfilling life.

About the expert

Meshin Kelly– meditation instructor, student of meditation teacher Mingyur Rinpoche, mentor at the retreat center. She has been practicing meditation for over 40 years.

There is nothing mysterious in meditation, everyone is capable of it. Moreover, you have been in a meditative state more than once, even if you never aspired to this. Remember how many times, while on board the aircraft, you stared out the window, watching the movement of cirrus clouds.

Surely you will remember many similar situations when you did not look at yourself from the outside, did not think about serious problems, did not analyze your emotional state. They didn't think about anyone or anything. In those moments, there was no past or future for you - only "here" and "now" existed, and you completely dissolved in the current time. So this, in essence, is meditation.

We believe that any meditation is a kind of autism, withdrawal into oneself. And we're wrong.

Sometimes meditation can require attention to many things at once, like you're cooking a five-course meal. Its essence is not at all in detachment, on the contrary, we are so involved in what is happening that we merge with it. That is why meditation charges with optimism, because with all our being we feel unity with the world around us.

When you meditate, you are both completely relaxed and very focused - a dual, contradictory state, but only at first glance. As a result, problems that were previously considered insoluble are overcome easily and as if by themselves - or they turn out not to be yours at all, or not as fundamental as you thought.

Meditation gives you the opportunity, time and energy to try to understand yourself. Question: What do I want? seems to be very simple. But for many, it takes a lifetime to find the answer to it. And meditation helps with that.

Meditation rejuvenates, and often does it better and faster than any cosmetic procedures. Let's say that in the morning you, sitting on the floor, watched a clot of energy for a quarter of an hour - a ball located two fingers below the navel, at the most important energy point. Believe me, when you come to the office, you will be surprised by the number of compliments and kind words said to you.

And if you reveal your secret to your colleagues and to the question: “How do you do it?” - answer: “I meditate in the morning”, few of them will treat you with suspicion and twist a finger at your temple. Because those around you will certainly notice that you have become calmer and happier, but at the same time you have not turned into a “weird freak” at all.

Which meditation to choose

If you decide to learn meditation, try to start with the following basic techniques. As soon as you start practicing, you will immediately feel that it is simple, there is nothing supernatural about it.

Choose any of the techniques and practice for one to two weeks before moving on to the next one. Do not rush to conclusions, keep practicing, even if negative feelings arise and it seems that something does not work out and this option does not suit you. Then try a different technique. As a result, you will choose the most suitable method and will meditate with pleasure.

Conscious breathing

One of the main methods of limiting concentration. Just pay close attention to how the air enters and exits through the lungs. Observe the duration of each inhalation and exhalation. And don't be afraid if your attention suddenly jumps to something else - just bring it back.

Chanting mantras

Mantras can be one syllable, word or phrase. Christians often repeat the prayer: "Lord Jesus Christ, have mercy on me, a sinner." Praying Jews repeat: "Shema" ("Hear"). The most common mantras are Om Amen and Om Mani Padme Hum. If this option does not suit you, take the word “love” as a basis and see what happens. The mantra can be repeated both aloud and silently - synchronizing it with the breath.

Visualization

To begin, take a close look at a simple geometric shape, such as a circle or a triangle. Then close your eyes and try to visualize it in your mind. When you can easily do this, move on to other images that are of particular importance to you. Imagine, for example, a quiet, comfortable place where you would feel comfortable meditating.

mettabhavana

Meditation, which not only develops concentration, but also generates all-encompassing love to all living things. "Metta" translated from Old Indian language Pali means "love", and "bhavana" is translated as "development, education". taught by the Buddha.

Vipassana

Inner Illumination Meditation. She calls to pay attention to the sensations as such, and not to the thoughts and emotions caused by them. Find a comfortable place to sit for 45-60 minutes. To do this, it is important to keep your back straight. The eyes should be closed and the body as still as possible. Use what is comfortable for you: a low bench, pillows, a chair. No special breathing technique - just smooth, natural breathing. Observe your every inhalation and exhalation.

Vedanta Meditation

As soon as absolutely any thought arises in the head, for example, “I'm bored” or “I have a lot of urgent things to do,” you need to ask yourself the question: “Who perceives this thought? For whom does it arise? The answer seems obvious: "For me." And then you ask yourself the following question: “Who am I? Where and what are my origins? As a result of such a chain, you will come to liberation from your own ego and to communion with the world.

Meditation in motion

You can practice while doing Hatha yoga, tai chi, walking, etc. Suitable if you find it difficult or just do not like to sit still for a long time. While meditating while walking, you breathe in and out in time with your steps. As you inhale, you gradually lift one foot off the floor, starting from the heel and ending with the toes, and rearrange it forward. Then, as you exhale, lower your foot to the floor, transfer your weight to it, and prepare to lift the other foot on the next inhale.

If you meditate regularly, then you stop wasting time and energy, exchanging small things and overreacting to things that you cannot change. You no longer resent life, but instead begin to take what is happening for granted. You are approaching harmony with the world.

Photo: danielle_radulski/instgram.com taramichellebrose/instgram.com

Meditation Techniques for Beginners

Tags: Meditation. Where to start?, Meditative exercises and techniques, Psychotechnics and exercises

I already have articles on my blog detailing how to meditate for beginners. Usually I approach the matter thoroughly and dedicate an entire article to one meditative technique.

Today you will find material in a different format: in one place, I decided to collect a lot of the best techniques. Descriptions are not as detailed, but sufficient to understand the essence. If any of the techniques interests you, you can follow the link and see the article with its detailed description.

Before moving on to the techniques, let me briefly remind you what meditation is.

Meditation is a practice that helps you learn to better manage your own attention. Outwardly, it looks very simple, at first glance, even primitive. A person completely fixes his attention on something: on a candle right in front of him, on some sound, his own breathing, etc. With such a fixation, at some point, attention will inevitably begin to float away and dissipate. The practitioner calmly and patiently notices his every distraction and returns himself to the object of meditation.

Such a seemingly simple practice actually has infinite depth. Here are just some of the effects that can be achieved with regular meditation: deep calmness, relaxation, clearing the mind of an endless mental mixer (tiring thoughts), better understanding of oneself, developing the ability to manage one's emotions, increasing efficiency in daily activities, increasing composure, concentration, development the ability to achieve your goals quickly and easily. And this is not a complete list of the possibilities of meditation!
You are probably wondering how simple technique can have such a powerful impact? To get an answer, I recommend reading the following articles:

• Benefits of meditation. Three important abilities that develop as a result of meditation with concentration on the breath

I wrote that the suggested techniques are ideal for beginners, but they are actually great for long-term and regular practitioners as well.

This concludes my preliminary remarks. We turn to the description of meditation techniques.

1. Meditative technique with concentration on the breath

The essence of this meditation technique is that you focus on your breath. By observing your breathing, you will find that countless different sensations are associated with it: you can feel how your chest and stomach expand when you inhale, and decrease in size when you exhale. You can feel how cool air enters the nasal cavity on inhalation, and on exhalation it returns to the nasal cavity. environment warm and warm. You can focus on the rhythm of your breath. You can feel the movement of air in the bronchi.

The mass of our own sensations in ordinary life remains "behind the scenes": we are not aware of much of what is happening inside. During meditation practice foreground It's just something that we usually don't pay attention to. In the case of breathing meditation, the sensations associated with the breathing process come to the fore.

Read more about the meditation technique with concentration on the breath.
I also recommend here. It describes in detail how breathing is connected with emotions, and how simple breathing techniques can be used to relieve internal tension and relax. The techniques described in the article can be integrated into meditation practice.

2. Meditation technique with concentration on physical sensations

From the description of the previous meditative technique, you have already seen how many sensations pass by our consciousness. And these were only the sensations associated with breathing! Can you imagine what countless sensations lie inside our body?

Any bodily sensation is suitable as an object for meditation. You can choose a certain feeling. For example, concentrate your attention in the center of the chest or abdomen. If there are painful or simply unpleasant sensations in the body, you can make them an object for meditation (although this is not a technique for beginners. For a start, it is better to learn to fix your attention on pleasant or neutral sensations).

The object of meditation does not have to be any particular sensation. You can consistently fix your attention on different parts of the body, looking at and studying what is happening inside. This technique is called Body Scan. Detailed Instructions to this method of meditation are given.

It is worth saying that, observing bodily sensations, there is a great temptation to correct and change what you don’t like. For example, relax tension, replace unpleasant sensations with pleasant ones. Such inner impulses arise in almost every beginner to meditate. They need to be noticed and stopped in time. The point of meditation is not to use inner effort to replace unwanted sensations with desirable ones. The point is to just be present, to carefully observe what is, without trying to change it in any way.

The paradox is that the more you make internal efforts for the desired changes, the less results you get. And, conversely, the less you try to change, just by carefully observing what is, the more transformations occur.

For example, careful observation of pain can significantly alleviate suffering. Careful observation of tension can lead to relaxation. Read more about how and why this happens.

3. Meditative technique with concentration of attention on the subject

Everything is simple here. Choose any object in front of you and fix your attention on it. Often, a burning candle or flowers are chosen as an object for meditation. If you meditate somewhere in nature, you can make the landscape an object of meditation. But in fact, the subject is not of paramount importance. You can meditate on anything, even on an iron.

During meditation, it is important to separate what you see from what you feel or think about what you see. For example, a natural landscape can evoke emotions or suggest thoughts. In this case, attention will flow to emotions or thoughts. It is important to notice any distraction in time and return to a simple, non-judgmental contemplation of what is in front of you.

At first glance, during such practice, you fix your attention outside, on the surrounding reality. But in fact, this way of meditation, as well as other meditation techniques, helps to get to know yourself better and discover what is happening inside.

Let's break it down to specific example. Suppose you are meditating on an iron (I chose this object on purpose so that you do not have the illusion that you need to meditate only on something special). I will describe a typical process that can unfold within meditation.

You look at the object of meditation for ten or fifteen seconds, after which some thought comes to mind. At this point, you stop seeing the iron. Nominally you look at him, but in fact you are lost in thought. After a period of time, you will find that you are distracted and return yourself to the object of meditation (that is, to the iron).

Focusing on him, thoughts come to your mind: “What an old man he is already. It's about to break. I need to buy a new one." At first, these thoughts are not even noticed: they revolve around the iron, so the illusion arises that attention is fixed on the iron. Although it has already escaped into the assessment of what he saw, into thoughts.

After catching the runaway attention, you manage to contemplate the iron for a while, and then you suddenly find yourself thinking about something else for a couple of minutes. This causes disappointment and the thought appears: “Oh horror! How many thoughts are in my head!” Then comes the determination to eradicate all thoughts and, by all means, focus on the iron. Only the more efforts are applied to this goal, the more thoughts appear. And as the thoughts grow, tension grows.

After discovering such a pattern, you put up with distracting thoughts and begin to patiently return yourself to the contemplation of the iron. Gradually, there are fewer thoughts, and more inner silence. A new layer of inner experience begins to appear, which had previously been closed by thoughts, assessments, momentary emotions and other fuss.

I have described only one options what can happen during meditation with the concentration of attention on the subject. It was important for me to show that in the process of performing such a simple, at first glance, techniques, those internal processes which are usually not noticed in everyday life.

These internal processes significantly affect everyday life. And the less they are noticed and realized, the more influence they have.
It doesn't matter which method of meditation you choose. During the performance of any meditative technique, there is an awareness of what previously remained in the shadows. Awareness leads to inner transformation. Those changes that manifested themselves during meditation are inevitably transferred to everyday life.

I tried to describe the meaning of what happens during practice as clearly as possible. But in fact, it will become really clear only after you start meditating. So… what is right in front of you right now? Computer? Telephone? Don't put off your practice! Arrange meditation right now on an iPhone or something like that!

4. Meditation technique with concentration on sound

The essence of this meditation technique is very simple. Listen to the sounds around you. Around there may be distinct sounds and barely noticeable, loud and quiet. There is never complete silence. Some sounds are replaced by others.

Usually we turn on the internal filter without noticing most of the sounds that reach us. For the duration of meditation, turn into one big ears. Just notice, be aware of everything you hear.

5. Meditation technique with a focus on the emotional state

Another way to meditate is to fix your attention on your own emotions and feelings. For example, there are very good technique called Gratitude Meditation. It can be turned into a daily evening ritual. During meditation, think about those moments, events, situations for which you are grateful for the passing day. Listen to your feelings. Fix your attention on gratitude.

You can make the emotion of joy or the feeling of love the object of meditation. By fixing your attention on positive emotional states, you train your emotional system, and as a result, you begin to experience positive emotions more often in everyday life.

Does this mean that by fixing our attention on negative experiences, we can increase the amount of negative emotions in our lives? Not at all. Just the opposite. By focusing on our negative emotions, we have the opportunity to learn how to manage them. It is difficult to answer the question of how this happens in a few sentences. Therefore, if you are interested in the topic, detailed description techniques with fixing attention on negative emotions, see.

6. Meditative technique with concentration of attention on thoughts

Often people who begin to master meditation complain of an uncontrollable stream of distracting thoughts. It is difficult to concentrate on the object of meditation because of the mental mixer in the head.

In such situation the best way meditation will be focusing on your own thoughts. Instead of constantly switching yourself from thoughts to the object of meditation, just watch the thought flow. At the same time, do not get involved in a single thought, but observe as if from the side. Notice how one thought follows another. Some thoughts appear and disappear instantly, and some constantly scroll through the head. Sometimes the flow of thoughts is very dense, and sometimes thoughts completely disappear for a while, or there are very few of them.

From today's article, you probably already understood that during meditation you should not try to influence anything. This also applies to thoughts. You are not trying to influence them. You just watch them carefully, without getting involved, as if from the outside.
You will see how such an observation will make the flow of thoughts much more controlled.

7. Meditative technique "Awareness of one's own attention"

You can even make your own attention an object of meditation. This meditation technique is especially well suited in situations where attention is racing and it is difficult to concentrate on any one object.

Start observing exactly where in this moment is your attention. Maybe it is aimed at some thought. Or you are looking at something in front of you. Or you hear sounds, or switched to physical sensations. Whatever happens, just be aware of what is currently in the field of your attention.

You will discover how attention can jump from object to object: a thought flashed by, then another appeared, an emotion surfaced, the eye caught on something, and so on ad infinitum.

In Buddhism, attention is compared to a mad monkey that constantly rushes from side to side. Regular practice of being aware of one's attention makes it (attention) more manageable. The monkey becomes much calmer.

That's all for me. Share your questions and thoughts in the comments.

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

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

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

So, let's begin...

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

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

How to do it

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

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

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

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

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

• So boor
• Om namah shivaya
• Hari om

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

Will it suit me?

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

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

Transcendental Meditation

Origin and meaning

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

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

How to do it

Transcendental Meditation is not taught for free. The only way to get to know her is to hire one of the licensed instructors.

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

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

Will it suit me?

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

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

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

Yogic meditation

Origin and meaning

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

How to do it

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

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

Chakra meditation

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

Meditation Trataka

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

kundalini meditation

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

Kriya Yoga

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

Sound Meditation (Nada Yoga)

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

Tantra

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

The fusion of mind and feelings in the inner space, in the spiritual heart.

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

Meditate on the occasion of any great delight.

Meditate on the feeling of pain.

Stop at the reality that exists between pain and pleasure.

Pranayama

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

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

Will it suit me?

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

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

Self-exploration or "I"-meditation

Origin and meaning

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

How to do it

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

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

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

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

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

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

Will it suit me?

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

3) CHINESE MEDITATIONS

Taoist Meditations

Origin and meaning

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

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

How to do it

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

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

Here's a quick overview:

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

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

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

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

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

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

Will it suit me?

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

qigong

Origin and meaning

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

How to do it

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

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

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

Other well-known gymnastics: "Microcosmic circulation", Embryonic breathing.

Will it suit me?

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

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

4) CHRISTIAN MEDITATION

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

Here are the main varieties of Christian practice:

contemplative prayer

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

"Sit with God"

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

Jesus Prayer on the Rosary

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

5) GUIDED MEDITATIONS

Origin and meaning

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

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

We live in very different times now. Our lives are livelier. Willpower is a less common personality trait. Distractions are everywhere, and meditation is often resorted to as a means of developing better health, improve performance or improve yourself.

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

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

How to do it

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

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

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

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

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

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

Will it suit me?

If you feel that traditional meditations are too difficult for you or you do not know where to start, then such meditations are great for the initial stage. Or, if you are looking for ways - how to increase self-esteem, work on psychological trauma or just want to let go of some tension in your body, then among these methods you can find those that suit you.

In custody

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

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

Sincerely, Ruslan Tsvirkun.

See you soon.