How to Learn to Meditate: A Simple Path to Relaxation. Meditation for beginners at home

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 an effective relaxation and concentration exercise that frees your mind from thoughts and anxieties, calms you down and brings 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), strengthens your character, improves 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 spreading this, no doubt, useful and effective practice in our country, since all these terms can cause bewilderment and skepticism in an 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 this is at best. 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. This 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'm talking about this, I will allow myself this comparison: if physical exercise is the health of your body, then 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 a 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 inner world as 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). The general advice is: if your main problem is the mind, which 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 types of concentration may work differently for different people, so see for yourself which works best for you.

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 some important advice to 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 results if you do not work on yourself. Meditation is, in a 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 ailments like panic attacks () and decide to use meditation as an exercise to help you overcome these conditions, then know that this is indeed a very effective technique for getting out of depression, fighting nervousness (), etc. .d.
  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.
• Be aware of the side effects of the 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.

You have heard about meditation for a long time, or perhaps even read books on meditation, but so far the theoretical knowledge has not turned into practice. This article is for you, for those who want to enter a new path and calm their mind.

How to learn to meditate for beginners

For beginners, meditation may seem like something strange, little studied, but all this is only until you understand what the essence of meditation is, and it is to stop the thought process. Of course, this is the highest goal of meditation, achieved at more advanced levels of practice. Experienced meditators come to the point where they become one with all things; for them, their Ego ceases to exist, the concept of individuality fades into the background, and when performing the meditation itself, it is completely absent - after all, the meditator has dissolved in the object of his meditation, has become one with him.

All this is still quite difficult to imagine. We are talking here about mental, mental processes, and to some extent physical. In general, the techniques and methods of meditation are aimed at working with consciousness, expanding its boundaries without the use of any other means. Only consciousness, thought processes, will and desire to practice meditation are occupied in the work.

How to learn to meditate for beginners at home

It is not necessary to enroll in full-time meditation courses to learn meditation. You can start doing it yourself at home. It is very comfortable. You can perform meditation at any time of the day: even in the morning, immediately after you wake up, even in the evening, before going to bed, which will also have a beneficial effect on the rest itself.

As a technique at the initial stage, breathing exercises are well suited: concentration on the breath itself will help focus the mind, collect it at one point. This alone will allow you to free yourself from a large stream of thoughts and disconnect from daily problems.

If you have not yet fully decided where to start, which meditation to choose as a means to calm the mind, and would like to learn more about the various methods and approaches to meditation, then you can opt for the presented program for beginners, find out everything and do it first steps led by an instructor who has been practicing meditation for over 20 years.

What you need to know before meditating

Before starting any meditation at home, care should be taken to ensure that the following requirements are met.

• Choose a place where you can be alone.
• Pets should stay in another room so as not to distract you.
• Turn off all phones, devote this time only to yourself.
• The light can be natural, but not too bright to make it easier for you to relax and meditate.
• It is better to meditate while sitting in Siddhasana or. If while these postures cause discomfort, then you can choose any other stable posture, while maintaining a straight spine.
• You should not set an alarm or timer to exit the meditation, as this will simply "pull" you out of the process. Everything should go on as usual and calmly.

How to meditate without falling asleep

Sometimes beginners to meditate ask what to do when, in the process, the body has calmed down so much that the person has fallen asleep. If you sit well and nothing interferes with you, then, of course, you can fall asleep, but if you are sitting in Padmasana, and it is not yet completely comfortable for you, then any falling asleep is out of the question. That is why the importance of the position used by the meditator is so often emphasized.

It is possible to practice meditation in a horizontal position, but here for beginners there is a greater risk of falling into a state of sleep. With experience, it will no longer matter to you in what position to meditate. You will learn to stay in this state, and even if you do another practice in the Shavasana position, you will be able to remain receptive, meditate, but not fall asleep.

How to learn to meditate at home: various techniques

The most accessible meditation techniques to master are related to concentration on the breath. These are simple pranayamas. You can start by observing your breath and keep your thoughts from wandering during this process. It would seem, what is the importance here? Everyone knows the rhythm of breathing, but it is so important that it can change the way you think, calm the mind, redirect your thought process and improve the functioning of many systems in the physical body. This principle is also used for practitioners. It is universal, so it is very important to master it from the very beginning.

Meditation - watching the breath

In the initial stages, try to simply observe the inhalation and exhalation for a few minutes. Stay calm while doing this. Nothing if thoughts are distracted and switched; this is quite normal at the initial stage, although most people begin to worry about this, internally criticizing themselves. Criticism doesn't change much. Just bring your thoughts back to the object of meditation itself: in this case it is the breathing process. Each time you start to notice that you are less distracted, and this is a good indicator. Soon you will be able to meditate in this way with full concentration for 5 minutes. In the future, you can increase the time of practice, gradually bringing it up to 30 minutes.

Trataka

A good technique for beginners is trataka. All that is required here is to stare at the candle flame and not blink. At first, it will be difficult to hold your eyes for even one minute, but with practice you will develop a steady attention. If you get tired quickly, then you can take breaks for 20 seconds, closing your eyes.

The great value of this practice is that the thought process stops instantly. The movement of the eyeballs is stopped, and with it the running of thoughts. Therefore, at the initial stage, this meditation will suit very well just in order to understand what it is - to stop thinking.

How to learn to meditate at home by practicing pranayama

Using pranayama as one of the methods of meditation, one can achieve significant results in the concentration of the mind and its discipline, as well as in balancing the emotional sphere. Properly performed pranayama purifies both body and mind. Maintaining control over the breath, making it deeper, longer or performing kumbakha - holding the breath - one can achieve good therapeutic results. But everything needs a measure, and, as for kumbakhi, it is not recommended to perform it at the initial stages of mastering pranayama. Just watch your breath for a while, feel how the air enters and exits, passes through the organs, filling the lungs, and then slowly follow the process of exhalation.

Practicing "Apanasati Hinayana"

You can try to perform Apanasati Hinayana, the essence of which is that you gradually increase the length of inhalation and exhalation, but do not go into the discomfort zone. You should not be out of breath or feel much discomfort while practicing this pranayama. Better use the principle of gradualness and regularity of performance, and as you advance in the practice of pranayama, you will learn to take longer breaths and especially exhalations, and gradually you will be able to stretch your breath so that 30-second and even 45-second inhalation and exhalation will become natural for you.

How to learn to meditate at home for beginners. Understanding the Goals of Meditation

Depending on the meditation you will be doing, whether it is a Vipassana course or the use of pranayama, the goals and means may vary, but the main, general focus of all meditations can be expressed as follows:

1. Understanding yourself. After performing the meditation techniques, your understanding of yourself, the motives that guide you when making decisions in everyday life, will become much clearer. Thoughts will become more organized. Despite the fact that the ultimate goal of higher-level meditations is to completely get rid of the thought process, at the initial stages, thoughts need to be put in order, directed, and the ability to concentrate on one thing must be achieved. This, in turn, will make your thoughts more organized and your thought process clearer.
2. Finding peace. After you learn concentration by doing meditation techniques to do this, your mind will calm down. By focusing on one, he will stop wandering and learn to think in one direction, without jumping from one to the other, or, in other words, he will become disciplined. So, by bringing order to the work of the mind, you will be less distracted, as a result of which peace will come to your thoughts. When thoughts are calm and directed in the right direction, then life will be transformed: the long-awaited calmness and orderliness will come to it, and chaos will be finished. All actions are formed by thoughts. From there come impulses to further actions. The thought process is the command post for controlling the body, but it does not happen by itself, but is controlled by breathing. There are special yoga techniques that allow you to control the respiratory process - they are called pranayama.
3. Awareness. In the process of meditation, already at the initial stage, you will learn to be more aware of yourself, your mind, body, environmental conditions - everything that is in the world. This can be called the cornerstone of the process of meditation, when the practitioner, gradually gaining control over thoughts, learns to direct and follow them. You really become a researcher of yourself and your life, understanding and realizing your being every time more and more deeply.
4. Switching off thoughts. The process of liberation from thoughts occurs a little later: when you have already mastered the techniques of concentration and awareness, your attention has become even more directed, the general perception of life and all its components has become more clear. Then, doing one of the practices of concentrating on an object or image, you can “penetrate” the subject of your meditation so much that external stimuli will cease to exist for you and your consciousness will completely immerse and merge with what it was directed to. This will automatically mean that the flow of thoughts has stopped. It is also often called internal dialogue, and in many spiritual practices, stopping it is of great importance. This is really very important, but during meditation, during the very stop of the thought process, you will not be able to realize this, to understand that the mind is finally clear, because as long as there is awareness, therefore, the thought process is still present. It turns out that if you tell yourself that thoughts have stopped, they are still there. The realization that the thought process has been turned off for a period of time can only occur later, but not during the "silence of the mind" itself. That's what silence is for, that the mind stops analyzing, drawing conclusions. Only after coming out of meditation will you give yourself an account that something incredible has happened.
5. Enlightenment and liberation. Liberation, and with it enlightenment, comes at the highest stages of meditation practice. These are the steps at which the mind has not only obeyed you, but you have mastered it so well that you can stop it at will and go to the direct source of knowledge. We unknowingly often consider the mind to be the source, while the mind is only a servant in the process of acquiring knowledge. He is the means which we consider to be the only one; it makes information available.

However, this is not quite true. Through the mind, we perform a series of actions, analytical processes based on criticism, synthesis, value judgments, a certain kind of perception of processes. All of them are produced by the mind. And yet there are other ways, direct, when knowledge can be obtained without detours, without analysis and application of logic. This is what they talk about when it comes to enlightenment. This is not some abstract state available only to yogis and saints. A person who has been practicing meditation for a considerable amount of time may well achieve this if that is the purpose of his practice.

If enlightenment is put on a pedestal and one devotes one's whole life to it, then it turns from organic, connected steps of the process of meditation into an end in itself, and it is a product of the desires of the human "I" - the ego. Thus the original principle of meditation is undermined. It is not in strengthening the ego, but just the opposite - in reducing its strength. After all, why do we learn to stop the same internal dialogue - in order to weaken the power of the ego, which is primarily manifested through the thought process.

The coming to enlightenment should be a natural process, it should not be forced. Ideally, the practitioner should not even strive for it, and then it will be achieved through the practice itself, free from the inner desires of the “I”.

Conclusion

To successfully practice meditation, you must decide to practice it. Once the first step is taken, you will gradually get used to doing this practice daily, and progress will begin to appear on the outside of life as well. What was previously incomprehensible to you will become clear. Details that previously seemed insignificant will appear in a new light, acquire meaning, enriching your life. Good luck with your practice, dear meditators!

How to learn to meditate correctly? Mastering the technique of meditation for beginners is not at all difficult. This requires a little patience and desire, and the reward for this will be good health, good mood and mental balance, the ability to deal with stress and overcome difficulties.

Meditation is one of the ways to improve your life, make it more harmonious and happy, develop new abilities and talents, increase energy levels and heal from diseases. The goal of meditation is to achieve a mental state where the flow of thoughts stops and higher consciousness comes to the fore.

Recently, with an increased stress load on a person, meditation for beginners is becoming increasingly popular. After all, they contribute to relaxation and stress relief, relieve depression, calm and put thoughts in order.

The main tasks of meditation are to harmonize your inner world, to awaken the brightest and highest feelings in a person who is tired and embittered from constant stress: love, kindness, compassion. With the help of meditation practices, a person is healed physically and spiritually, receives a powerful boost of energy for a full life.

During meditation, the following changes occur in the human body:

• the work of the nervous system is normalized;
• the release of cortisol, the main hormone in the human body that provokes stress, slows down.
• muscle tension decreases;
• pressure returns to normal;
• increases the secretion of the hormone of happiness - serotonin;

Meditation for beginners is not a mystical teaching, the purpose of which is to discover superpowers in oneself or penetrate the secrets of the universe. This is a completely earthly practice that will help you overcome your shortcomings and weaknesses, improve concentration and mental abilities, teach you to see the world around you and yourself realistically and objectively.

How much time should be devoted to meditation?

Try to keep your meditation sessions regular. It is best to practice twice a day: in the morning and before bed. So you can recharge your vital energy before the start of the day, and in the evening - relax and get rid of the stresses received during the day.

Meditation practices should become your daily activity. After all, it is not at all difficult to find half an hour a day to meditate. But if you are very busy or cannot sit 30 minutes in one place, there is a special practice of five minutes of meditation for you.

It is believed that it is best to meditate with your eyes closed. With such meditation, there is a deep penetration into your inner being. But if you feel uncomfortable, open your eyes.

Where is the best place to meditate?

For meditation, you need to choose a place where no one and nothing will distract you. It is best to meditate in the same place - this way you will easily and quickly enter the meditative state.

It is also very good to meditate in nature - in the forest or in the park, on the beach or in the country. But, of course, it is desirable that this place is not too noisy and crowded.

What should be the posture for meditation?

The ideal posture for meditation is the lotus position, but it requires a high degree of flexibility. Not everyone will be comfortable sitting cross-legged and with a straight back. Usually, beginners are recommended simpler postures for meditation:

• Lying on your back. This position is more suitable for relaxation and for the treatment of insomnia, because it is very easy to fall asleep in it.
• Standing on the floor With this posture, a person has a strong connection with the earth. It is necessary to stand up straight, put your feet in parallel, draw in your stomach and take your shoulders back.
• Sitting on a chair. This is the easiest pose for beginners. Sit up straight, your back should create a right angle with the chair. Don't lean on the back of a chair or sit on the edge. Put your hands on your knees and relax your whole body. It is usually difficult for beginners to sit on a chair for a long time, keeping their back straight, because in this case the muscles tense up and get tired quickly. But with regular training, sitting straight becomes easier and easier each time.

How to learn to concentrate while meditating?

Concentrating and clearing your mind of running thoughts is the main difficulty for beginners. The following techniques will help you enter a meditative state:

• Concentration on breathing. Focus your mind on inhaling and exhaling as the air enters through the nostrils, enters the lungs, exits back. Just follow your feelings, you do not need to visualize. Don't be alarmed if your breathing slows down during meditation. This is normal.
• Reading mantras. To concentrate and relax, you can repeatedly pronounce special phrases - mantras. Mantras have special vibrations that direct energy to solve a specific problem and introduce you into an altered state of consciousness.
• Visualization. Often, in order to enter a meditative state, visualization of various images is used, for example, a multi-colored fire.

What sensations can arise during meditation?

While meditating, you can feel a cool breeze at the top of your head, the location of the Sahasrara chakra. Some people feel warmth or coolness in the center of the palms, trembling or vibration in the lower abdomen, various movements inside. These sensations are caused by the circulation of Qi energy in the body.

You can feel airy and completely weightless, hovering above the ground. There may be a feeling of complete disappearance of the physical body, its dissolution in the surrounding space. At the highest levels of meditation, a person can feel himself as one with the Universe.

Here are some tips to help you learn how to meditate:

• You should not count on a quick result, because meditation practices require a lot of patience and time. Remember to be persistent.
• It is usually difficult for beginners to stop the flow of thoughts that interfere with concentration. Do not worry about this, because over time you will learn everything.
• You should not take a large meal before meditation, because its digestion slows down the metabolism and interferes with concentration. But if you're really hungry, snack on a light meal so you don't just think about food.
• Sometimes at the initial stage of meditation, depression and other mental disorders can worsen. This is because the negative energy gradually begins to leave your body. Everything will be back to normal soon.

Meditation is a very ancient and very effective way of self-development, self-knowledge and knowledge of the world as a whole.

It teaches a person many things at the same time: complete relaxation, maximum concentration, liberation from thoughts and contemplation.

With the right practice of meditation, the body is healed and strengthened, awareness increases, memory develops, the “battery of attention” is charged, and the energy balance of the body is restored.

In my opinion, in our hectic modern life, meditation becomes an absolutely necessary tool. It allows you to escape from the "vanity of vanities" and devote a few minutes to yourself and your awareness, silence and contemplation. At the same time, a very effective prevention of stress occurs.

For an active person striving for self-knowledge and success in life, meditation can generally become the main key that opens these alluring doors.

With regular practice, meditation will definitely change you and your life, as well as your ideas about the important and the unimportant.

In a state of meditation, very difficult problems can be solved. At the same time, very strong answers “come”. True, you should not do this too often. Still, the main task of meditation is to come to silence in thoughts, to teach you physical, emotional and mental relaxation and contemplation.

Just about complex

Now there are many methods and techniques of meditation.

But in most cases, methods are described with a very large touch of mysticism and esotericism. Energy flows, chakras, mudras, karmas and other terms rain down on us from the pages of books and from the lips of various "Gurus".

All this often discourages people from dealing with the issue and doing meditation, because the process seems very complicated, confusing and even dangerous.

But in fact, meditation is easy, useful, simple and safe. It is only necessary to understand and accept the correct basic principles.

For me, meditation has been interesting since childhood. The first advice and lessons, I remember, were given to me by a hand-to-hand combat coach. And then I started classes, though wrong. This is how it looked almost 25 years ago, here I am 12 or 13 years old :)

Much later in my life I had two teachers who taught me meditation. Real. Those who have received knowledge by tradition and live as taught.

The first was a deep esotericist, and taught meditation from the concepts and positions of the complex terms and philosophy of Hinduism.

The second, on the contrary, told me about meditation in a very simple and clear language. And he explained many complex things in very simple words. He is a Buddhist, but I did not hear a single specific or incomprehensible term from his explanations.

However, they were talking about the same thing. And the methodology was very similar. But, at the same time, it is quite different in details from what is usually offered in books and other educational materials. See it for yourself!

I am also a supporter of simplicity. Therefore, I will try to convey to you the technology of correct meditation in the simplest possible way. Without forgetting all the important details.

So, I present to you the methodology and the answer to the question: "How to meditate correctly?".

When and how many times is it better to practice meditation?

Meditation is best practiced several times a day. In this case, frequency is more important than duration.

Classic scheme: in the morning, in the daytime and in the evening.

Initial time - from 5 minutes. Less makes no sense. It is better to start with 10 minutes (in my experience, this is the minimum time when I manage to reach the stage of contemplation).

Meditation should be practiced on an empty stomach. At least 2 hours after eating, and preferably after 4. Eating after meditation should be no earlier than 15 minutes.

It is clear that at first it is difficult to accustom yourself to enter a state of meditation several times a day. To get started, start practicing meditation at least once a day - in the morning.

Then, when you get involved, you will have an inner need to do this exercise, and you yourself will look for time to practice.

Where is the best place to practice meditation?

Of course, the ideal place to practice meditation is in nature. Away from car exhaust and other sources of pollution.

It is very good to practice near a pond. Especially near a flowing (river) or sea.

The only thing if you practice outdoors is to avoid exercising in windy and rainy conditions.

If you meditate at home, then you need to do this in a well-ventilated area.

Principles of Correct Meditation Practice

For the correct practice of meditation, it is extremely important to observe a few simple principles.

A permanent state of comfort

This is the most important principle in practice. During meditation, you should always experience a state of comfort. And complete! And vice versa: during meditation you should not experience a single discomfort.

This is the main measure of the correctness of the whole practice. Absolutely all aspects of meditation must be subordinated to this fundamental principle!

And it is precisely its non-compliance that is usually the most important mistake of those involved. Moreover, non-compliance with this principle often has a very destructive effect on the body.

That is, instead of benefit, on the contrary, you get a negative and destructive effect.

Clothing should also be loose and comfortable. Nothing anywhere should reap, tighten, crush and cause other uncomfortable sensations.

At the same time, you should dress in such a way that you are neither cold nor hot.

Everything should be natural and comfortable. Remember this!

Principle 5P

For the practice of meditation, more than for any other, it is important to observe
5P principle. It also directly depends on whether there will be a real benefit from your classes. If this principle is not followed, at best, you will simply be wasting your time. At worst, you can harm yourself.

Let me briefly recall its main rules.

You need to practice meditation:

1. Constantly (without days off and other breaks).


2. Gradually (carefully increase the time and add other techniques).


3. Consistently (master new techniques only after very good consolidation of existing baggage).


4. Long-term (you will notice the first significant and tangible effects after 3 months).


5. Correct (read this article carefully).

Postures for Meditation

In fact, you can practice meditation in a variety of postures. Sitting on a chair. Lying. Sitting in special positions.

But I recommend practicing in one of the 3 positions. To develop a kind of ritual. In the future, taking this position will automatically calm the mind, and set you up for meditation. This saves a lot of time.

1. Sitting "legs in Turkish."


2. Sitting in a half-lotus position.


3. Sitting in the lotus position.

It is important that the position is absolutely comfortable for you. Therefore, I usually practice the first two options. There should be no pain, discomfort, tension. The lotus position is not comfortable enough for me, although I can accept it.

Back and posture during meditation

The back should be straight. The top of the head is a little "suspended", as if you are being pulled by an invisible rope. In this case, the chin turns out to be slightly lowered. The tongue is pressed against the palate.

A straight back, or as they say in another way, "vertical spinal column" is a very important aspect. And here lies the big mistake many practitioners make.

I have repeatedly read in books the recommendation to try to keep your back straight without any support. Due to muscles and tension. And constantly monitor it. I even read such nonsense that, they say, it is hard, unpleasant, but you need to overcome yourself. Over time (someday) the back will strengthen enough and the discomfort will go away ...

In fact, this is all completely wrong. Since the main principle is violated - the principle of comfort. And keeping your back straight for a long time, without support, is completely uncomfortable. As a result, a person cannot fully relax. There is no sense in such practice - only harm.

Therefore, you need to sit down so that you have the opportunity to lean your back against a surface. But not cold. It can be a wooden wall, a door, a tree, a stable piece of furniture, etc. The support is even most needed not for the entire back, but for the lower back.

And for greater comfort, you need to move your pelvis and lower back as close to the surface as possible.

If the surface is cold (for example, a stone), you need to put something under your back.

If you are practicing outdoors, also look for places where you can lean on your back: a tree, a rock, a building wall, etc.

Here, for example, I found such a place on the rocks in Cyprus:

For greater convenience, I put flip flops between the towel and the stone.

You need to sit with your back to the surface, not stretching out specially upwards, but not slouching either.

At the same time, the shoulders do not need to be artificially straightened and deployed, sticking out the chest. This is also a common mistake. The shoulders in a natural and comfortable position even slightly forward, the chest is slightly retracted, the back is slightly rounded.

Hand position for meditation

When doing meditation, the hands are usually folded into one of the positions, which are called mudras. Mudras really work, but now we will not delve deeply into theory. A little later there will be a separate article on this topic.

This is the position of the hands under the stomach, palms up. One hand lies on the other (which hand to put on top - see how comfortable you are). The tips of the thumbs touch.

This is one of the most commonly used and comfortable mudras.

The hands lie on the knees of the same name, palm up. The index finger and thumb are connected at the tips. The remaining fingers are straightened, slightly rounded, not tense. It is performed simultaneously with two hands.

It is believed that this mudra relieves emotional stress, anxiety, restlessness, melancholy, melancholy and depression. Improves thinking, activates memory and concentration, increases the ability to absorb new knowledge.

The hands lie on the knees of the same name, palm up. Here the thumb is connected to the middle and ring fingers. The index and little fingers are extended, but not tense. It is performed simultaneously with two hands.

Performing mudra provides an analgesic effect and helps to cleanse the body (removal of various poisons and toxins from it).

The hands lie on the knees of the same name, palm up. Here the thumb is connected to the ring and little fingers. The index and middle fingers are extended, but not tense. It is performed simultaneously with two hands.

It is believed that this mudra equalizes the energy potential of the whole organism and enhances its vitality. Increases efficiency, gives vigor and endurance, improves overall health and visual acuity.

Breathing during meditation

Another mistake that practitioners often make is the desire to breathe using different "tricky" methods.

For example, something like this: “inhale for three counts, then hold your breath for two counts, and then exhale for 6 counts, and again hold for two counts.”

This is also unnatural and uncomfortable. Furthermore. Practicing various special breathing practices without the supervision of an experienced teacher is simply dangerous!

Do not try to artificially speed up or slow down breathing, as well as pauses between inhalation and exhalation.

It will naturally slow down as you move into the state of meditation.

Gradually, you will need to learn lower breathing. Moreover, this is also a natural and comfortable process. If you take the right position, the breath itself will become down. By the way, children, after birth and up to 4-5 years old, breathe that way.

Meditation technique

Generally speaking, the process of meditation consists of four successive stages.

1. Create a pose: maintaining balance with a straight back and maximum relaxation (especially the muscles of the abdomen and face).

2. Concentration: following with attention the inhaled-exhaled air with a gradual natural deepening of breathing and the elimination of wandering thoughts.

3. Contemplation: absence of thoughts (as in deep sleep) with a simultaneous feeling of "presence of oneself".

4. Exit Meditation: performance of special exercises-compensations.

We have already talked about the pose, so I will tell you more about the other stages.

concentration in meditation

The transition to the state of meditation occurs by itself with increasing concentration.

Everything is like in the Yin-Yang monad. Concentration (active phase, Yang) and meditation (passive phase, Yin) are opposite principles. We increase concentration, it reaches its peak, and you move into another state. In a state of meditation.

There are many ways to increase concentration.

I practice a simple and comfortable method, both teachers told me about it. It's called "Cleaning the Path".

The execution technique is very simple.

You have two points. Crown and coccyx. If you follow the Eastern terminology, these are the bai-hui and hui-yin points.

You need to learn how to do one simple thing. When inhaling and exhaling, pass your attention along the “inner line” from one point to another.

When inhaling, we trace the line from the top of the head to the tailbone. That is down. When exhaling, we trace the line in the opposite direction from the coccyx to the top of the head. Up.

At the same time, you can both visualize the process (for example, imagine that, say, a fireball is moving along this line), or simply track this path with your attention, without any tricks and visualizations.

Thought control

As you begin to build up concentration and enter a state of meditation, you are likely to run into a lot of "wandering" thoughts. They will come to your mind all the time and interfere with the process of meditation.

But this leads to the exact opposite effect. The thought stubbornly returns :) You can fight with it in this way for a long time ...

You need to do it differently. It is necessary to "think" the thought to a certain logical end. completions. Put some point. Come to some kind of, albeit preliminary, but internal solution regarding the situation or problem. Then she will “let you go” for a while.

So you need to do with each thought that comes, and gradually they will become less and less, and they will let you go faster and faster.

By itself, "clearing the path" will also help eliminate the appearance of thoughts. Because your attention is busy tracking the position on the track. Here you need to learn how to hold this very attention and not break it.

Contemplation

At some point, you will reach the goal - you will enter a state of contemplation. This is not a state that can be conveyed in words, but you will immediately feel it when you reach it. You will feel very good, pleasant and calm (in this state, endorphins are actively produced - a kind of internal drug). There will be a feeling that you can be in this state for a very long time. And in the end, some regret that you need to get out of it.

You have reached the goal - the state of meditation. In this state, your breathing has already slowed down as much as possible, you are practically asleep, but you are fully aware and in control of yourself.

How long to stay in this state - decide for yourself. In the future, I will tell you more how you can use this state for various interesting techniques.

At the end of meditation, if saliva has accumulated in your mouth, swallow it.

Exit from meditation and compensation after meditation

After meditation, you should do some exercises - compensation. The teachers said that these exercises eliminate any kind of possible negative consequences after meditation and make it easier to return to the world of vanity.

You can choose one of these exercises or combine them according to your choice. I personally do eyeball rotation and fingering.

1. Wave relaxed arms back and forth, both at the same time.


2. Rotate eyeballs. First, with eyes closed, 15 times in one direction and 15 in the other, then with open eyes, 10 times in each direction.


3. Rub your palms and wash your face (dry wash).


4. Knock your teeth 36 times.


5. Comb the hair with spread fingers, from the forehead to the back of the head.


6. Do a finger exercise

• During classes, if you feel comfortable, you can turn on the music. Calm meditative music will do. It is very good if the sounds of nature are superimposed on this music: the sound of waves, the sounds of the forest, the singing of birds, the cries of seagulls, etc.

• It is not comfortable to sit on a hard surface. It would be appropriate to get yourself a small mat or towel for meditation.

• When meditating in the morning sun, if it is warm enough, you can undress.

Watch the video for this article:

I sincerely hope that my article will help you plunge into the magical world of meditation. Believe me - it's really worth it! And it's really easy!

Wish you luck!

Any questions - write in the comments.

Sincerely,

Sergei Borodin, 2014

This is a chapter from the book "Phoenix Code - 2. From Small Achievements to Big Achievements".

This and other topics are covered in more detail in my books in the Phoenix Code. Life-Changing Technologies series.

Hello dear readers of my blog! Meditation how to meditate correctly is the main issue that I want to address in this article. Because absolutely anyone can start this type of self-development, of any level of physical fitness and ability to concentrate their attention. In the last article, we already considered.

Basic steps for beginners

1.Time

So, let's be clear, how many times a day should you practice? Professionals recommend starting with once a day, and gradually increase the amount up to several times. There is a classic scheme for those who want to achieve results as soon as possible or have already reached an advanced level. It consists of three times: in the morning, during the day at any time and in the evening. In the morning you will tune in to an active day and recharge your batteries. And in the evening, relax after stressful situations or tension.

Only, given that after meditation there is a lot of energy, you should not start doing it before going to bed, otherwise you will face insomnia. Only two hours before bedtime, not earlier. And it is important to adhere to the principle: the frequency of the technique is more effective than the duration.

2.Frequency

Regarding the duration - try to start with at least 10 minutes, this is the minimum time that takes, for example, the stage of contemplation or concentration. Over time, you will get so used to it that it will in itself become necessary to meditate as often as possible. And then you will no longer look for excuses, but time to devote it to your health and well-being.

Never practice on a full stomach. Only on an empty stomach, 2-4 hours after eating. After completion, you can eat no earlier than 15-20 minutes later.

3.Pose

The lotus position is not required at all, it is quite possible to relax while walking. So, you can sit anywhere and on anything, adhering to the basic rule: your back should be even. That is, the spine and neck are even, if you stoop - this can have a destructive effect on the body. It is quite possible even lying down, but it is risky, because in the absence of experience and self-control, you can fall asleep. The tip of the tongue, in order to avoid excessive salivation during relaxation, must be placed in the larynx behind the front teeth.

Close your eyes, sometimes it is allowed to open them slightly, when relaxation reaches its maximum effect, they open slightly on their own.

4.Place

It is best to perform any technique in nature, near water or in the forest. If the weather conditions are not possible or do not allow, a homely atmosphere is quite suitable. The main thing is that the room is ventilated. Preferably not in the bedroom, otherwise there is a risk of falling asleep, because subconsciously the body tunes in to sleep when you close your eyes and relax. But, if there is no other option, over time you will get used to concentrating and not falling asleep.

5.Comfort

Sitting with a straight back is very difficult at first, tension accumulates in the lower back, and thoughts are distracted due to discomfort, which will interfere with concentration. Sometimes there are tips that you need to be patient until you get used to it. But this is absolutely impossible. A person meditates in order to improve the condition of his body, and not to harm himself. Therefore, if you are engaged in nature, lean on a tree or a stone, a pillow placed under your lower back will save you at home if you lean against the wall.

Dress comfortably and comfortably so that you have freedom of movement. And also to not feel cold or hot.

Necessary rules for beginners

There are rules that consist of five letters P. If you follow them, success and benefit will be ensured, in extreme cases, as professionals warn, you will simply lose time. This art must be practiced:

1. Constantly. If you started, then every day, without being led by excuses, you need to keep fit.
2. Gradually. It is not safe to move on to complex exercises or immediately start with hourly practices.
3. Consistently. We learned, consolidated, and only then we move to another level.
4. Long. A noticeable effect can be achieved in three days, but to get significant results, you need to practice at least three months.
5. Correctly. I already wrote that the most important thing is not the quantity, but the frequency of the technique.

Items that make the exercise process easier

1. Mat. It will be uncomfortable to sit on a hard surface even for 10 minutes. Get a special yoga mat or towel.
2. Bench. There is a special bench with an inclination forward to relieve the load from the back. If you choose a position on your knees, then there is a risk of “sitting your legs”, and with the help of this device, the weight is removed from the legs, which allows you to stay in one position for a long time with normal blood circulation.
3. Timer. Since at first it will be difficult to keep track of time, due to the fact that the inner feeling from habit can fail, a timer or clock will help you. Then you won't be distracted. Just program a calm and pleasant melody, otherwise you may be frightened by surprise, which is highly undesirable.
4. Pillow. There are different types that also help relieve tension and stress from the back. In addition, it is not always safe to stay on a cool surface for a long time.
5. Mask. For beginners, to avoid the temptation to open your eyes and thereby distract yourself, it is quite possible to use a sleep mask.

Signs of a meditative state

How do you know if you are in a state of meditation? Signs of the correct execution of the technique:

• The body will relax to such an extent that at times it will seem that you will not be able to move.
• Gradually notice that the thought process will stop, which you will observe as if from the side.
• Breathing will be measured and deep.
• Feelings will also decrease in intensity over time.
• Cheerfulness will appear, you will feel a surge of strength.
• You will no longer ask this question.

• You should not scold and punish yourself if you can’t free your mind from thoughts or completely relax and concentrate. There is a time for everything, just allow yourself to be in that state, allowing the process to continue. In this case, gradually thoughts will slow down and in an instant will stop pestering you.
• Do not chase the result, but enjoy the process.
• For deeper relaxation, you can turn on light music, preferably with Chinese motifs, or the sounds of nature (sea, rain, wind ...).
• If relaxing outdoors, avoid wind, rain, or hot sun. Don't test your willpower.
• Before you start exercising, you should feel well-rested. With chronic lack of sleep, it is not recommended to meditate. The number of hours of sleep should reach at least 7 hours a day. Provided that you follow this rule, over time you will be able to reach the level where half an hour of relaxation replaces an hour of sleep.

To understand how to learn how to achieve relaxation, I suggest trying positions that are ideal for those who are just starting to practice. They are easy to use and comfortable. Listen to your feelings, notice how your body reacts, and understand which position will be useful for you:

1. "Turkish"

It stretches the back and strengthens the spine. You should cross your legs while sitting on the floor. Align your back. Raise the crown up, and the chin, on the contrary, down. If your knees are hard to keep on weight, pillows or a towel will come in handy. Place your hands on your knees, palms up, or cross in the lower abdomen.

2. “Diamond Pose”

With this position of the body, one can achieve peace and become as strong as a diamond.

It is necessary to kneel, bring the feet together and put them under the buttocks. By the way, this pose is one of the few that can be done after eating. Because it speeds up the digestion process.

3. "Asana of the sage"

Great for breath control, increasing concentration and awareness of your sensations. You should sit so that the sole of the left foot rests on the right thigh, and the right foot should lie on the left ankle. Place your hands, as in the Turkish position, palms up on your knees.

Breathing for beginners

Proper breathing technique should also be comfortable and natural, especially at the beginning of the practice. Because without the supervision of a specialist, you can harm your body. Just try to breathe naturally, as you relax, your breathing will slow down by itself. If you deliberately delay the pauses between inhalations and exhalations, you will not be able to concentrate and achieve relaxation.

The only thing you can try in the initial stages is to breathe with your stomach, and not with your chest.

Compensation

These are special exercises that help you return to reality without any negative consequences. The rhythm of everyday life is very different from the rhythm during the technique, so it is important to gradually prepare your body and mind to return to the fast pace of life. It is not necessary to make all the compensations, choose the most suitable for yourself:

• If saliva accumulates in your mouth, swallow it.
• Rub your palms and make movements similar to washing, only without water.
• Rotate the pupils 15 times in each direction with eyes closed, then open them and repeat.
• Tap your teeth a certain number of times, for example, 36.
• Comb your hair with your fingers, the movements must be from the forehead, temples and to the very back of the head.

You will learn about the methods of meditation in the article:.

Conclusion

That's all for today, dear readers of the blog! Learn to listen to yourself, notice your feelings, and as David Lynch said: “The most important thing in meditation is you get closer to your true essence.” Good luck, relaxation and enlightenment! Don't forget to subscribe to blog updates.