Meditative practices. Meditation

One of the oldest practices of establishing contacts with the unconscious, which existed among many peoples in many cultural paradigms, is, of course, meditation practice. Today meditation techniques is associated primarily with Eastern culture, and this is not surprising - it was there that they reached their greatest flourishing and became most widespread as one of the means of religious liberation.

However, meditation techniques existed among different peoples living in various regions of the globe. Meditation was known in the ancient world in the “philosophical ecstasy” of the Platonists and Neoplatonists, in the Jewish Kabbalah and the “exercises” of the Jesuits, in Sufi and Christian practices.

In the “civilized world,” meditative techniques became widespread thanks to the hippie movement in the 60s, who considered meditation a way to achieve harmony with oneself and the world. And although the hippies themselves subsequently sank into oblivion, the fashion for meditation remained in wide circles of the population. And it was not just preserved, but reliably entered into psychotherapeutic practice as a means of combating stress and anxiety, a way of deep relaxation and achieving inner harmony.

The effectiveness of meditative techniques is explained by the phenomenology of meditative trance - a state in which there is no thinking, but awareness and presence here and now remain. Due to this, a state of peace, tranquility and unity with the outside world is achieved. From a medical point of view, the effect of a meditative trance is achieved in the brain through the interaction of the cerebellar amygdala and neocortex, as well as the activation of the temporal lobes of the brain and areas associated with attention. At the same time, the activity of the parietal zones decreases. This affects a slight increase in alpha and gamma waves, a weakening of the heartbeat, a decrease in blood pressure, a decrease in oxygen consumption, a slowdown in metabolism, an increase in the production of endorphin (the “pleasure hormone”) and muscle relaxation under its influence. With regular meditation practice, this leads to improved functioning of the nervous and cardiovascular systems, strengthened immunity, improved sleep and reduced stress levels.

Meditation practice

Traditionally, the main types of meditative techniques are distinguished: meditation on emptiness, the goal of which is enlightenment, and directed meditation with concentration on some object, color, image. Often the goal of guided meditations is to enter into meditation on emptiness and, which is not particularly original, again enlightenment. The simplest way to meditate is to focus on breathing. Breathing is easy and free, the body is relaxed (therefore the posture should be comfortable), the mind is empty, and only the breathing process remains in the field of attention. All extraneous thoughts (and in this case, all thoughts are extraneous) are gently and easily driven away. According to enlightened yogis or Buddhist practitioners, ideally a meditative state should be present at every moment of life, in any type of activity.

From this, in particular, comes the concept of dynamic meditations - for example, the Chinese practice of taijiquan, which combines meditative techniques, bodily practices and martial art. By focusing attention on movement and bodily sensations, a state of meditative trance is achieved, which leads, along with other effects of meditative practice, to a deeper assimilation of body control skills. Another example of dynamic meditation is the Chinese tea ceremony, which turns a socio-cultural event into a ritual that creates its own special space with special energy.

The next type of meditative technique practiced by Eastern mystics is meditation on the universe. This can be a meditation on a star, in which the meditator strives to tune in to the same wavelength with it, and then become one with it, or a meditation about the universe, in which the meditator strives to expand his consciousness, making it limitless, like the universe, to embrace everything worlds and the processes that take place in them, and identify with them.

Another type of meditation practice practiced in Eastern esoteric systems is energy meditation, the purpose of which is to control the movement of energy in the meridians and chakras.

It is also worth noting psychotherapeutic meditations, the task of which is to solve any psychological problem or task. In accordance with the current task, processes and images that represent the object of meditation are selected. Any type of meditation contributes to the development of that basic state, which is the basis for establishing contacts with the unconscious.

Alexey Nedozrelov

Excerpt from the book “Reserves of the Human Psyche: A Sign System of Communication with the Unconscious”

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Who is Vipassana meditation suitable for?

Vipassana meditation is one of the most common types of meditation in the world. It's great for beginners. You can take a 10-day training course completely free of charge, if you wish, leave a donation. Vipassana is not accompanied by rituals.

MINDFULNESS MEDITATION

Mindfulness meditation is an adaptation of traditional Buddhist practices, especially Vipassana. Its development was also greatly influenced by other practices (for example, Vietnamese Zen Buddhism). Mindfulness is the Western translation of the Buddhist term sati. “Mindfulness of breathing” is part of Buddhist practices such as Vipassana or Zazen.

Mindfulness meditation is carried out with closed eyes in the lotus, half-lotus position or sitting on a chair, always with a straight back. Attention is focused on breathing, inhalation and exhalation, and the movement of the chest and abdomen during breathing.

Next, practitioners of mindfulness meditation focus on the present moment, accepting and not judging any thoughts, emotions, or sensations. If the mind becomes distracted and begins to wander, the moment you realize this, you need to bring it back to the breath or observation of the present moment.

The practice of mindfulness does not only involve meditation while sitting or lying down; you can also meditate during everyday activities: while eating, walking, in transport or at work. Mindfulness meditation in everyday life is about paying attention to the present moment, being aware of what is happening right now, and not living in automatic mode.

If you speak, you need to pay attention to the words, how you say them, and listen with attention. If you are walking, pay attention to the sensations in your body, to the sounds, smells, and people around you. Daily mindfulness practice helps with sitting meditation, and vice versa.

Who is mindfulness meditation suitable for?

This type of meditation is suitable for the general public. It is recommended to start meditating with it. It is used in schools, hospitals and other institutions to help people reduce their stress levels, improve their physical and mental health, and improve their standard of living.

Mindfulness meditation does not involve aspects of Buddhist philosophy, rituals, etc. Therefore, it is suitable for people who want to receive only the benefits of meditation to improve their health. If you are interested in deeper spiritual development, then mindfulness meditation can be your first step towards this goal.

LOVING-KINDNESS MEDITATION (METTA MEDITATION)

Metta translated means kindness, benevolence, mercy. This practice also belongs to Buddhist techniques. With regular practice, loving-kindness meditation allows you to develop empathy, the ability to empathize with other people, promotes the emergence of positive emotions through compassion, helps you form a kinder attitude towards your personality, understand yourself and your path, and make your life more complete.

Metta meditation takes place with your eyes closed in any position convenient for you. You need to create feelings of love and goodwill in your heart and mind and direct them first to yourself, and then gradually to other people and living beings: relatives, friends, acquaintances, people who are unpleasant to you and frankly don’t like, to all people and living beings on the planet, throughout the entire Universe.

To wish them love, peace, goodness, fulfillment of desires, prosperity, harmony, health, mercy, all the brightest and best. The more you develop a sense of love and compassion for all living beings in the world, the more joy and happiness you are able to experience yourself.

For whom is Metta meditation suitable?

If you answered yes to at least one of the following statements, then loving-kindness meditation will help you.

• Sometimes I am strict and harsh (even cruel) with myself and others.
• I often get angry and offended by people.
• I feel like I have problems in relationships with people.

Metta meditation is especially necessary for selfish people; it helps to become happier, get rid of stress and depression, cope with insomnia, nightmares, anger and aggression.

2. INDIAN MEDITATIONS

"Man" means "mind" and "tra" means "to liberate." A mantra is something that frees the mind. Typically, a mantra is a syllable, word or sentence that is used in meditation to focus the mind and achieve a certain emotional state.

Some people think that a mantra is something like an affirmation and is pronounced in order to convince oneself of something or create an appropriate mood. This is not entirely true. Yes, each mantra has its own meaning, and the vibration of the sound when pronounced has a certain effect, depending on the meaning of the mantra. But a mantra is something more, it is a sacred verbal formula charged with a lot of energy and information. It can influence a person’s consciousness and help him in spiritual improvement.

The technique of performing mantra meditation is simple. You need to take any of the meditation poses, close your eyes and repeat the chosen mantra to yourself. Sometimes the practice is also supplemented by observing breathing or working with rosaries. You can meditate for a certain amount of time or repetitions (traditionally 108 or 1008).

Here are some of the most famous mantras:

OM(also pronounced as AUM) - for feeling oneness with the Lord, A means the Personality of Godhead, U means the Internal Energy of God, M means living beings (as the Energy of God), and AUM is the sound vibration of the Supreme Personality of Godhead, the unity of all that exists!

OM MANI PADME HUM is the mantra of the goddess Guan Yin, the goddess of mercy and compassion. The mantra is universal. This is a very powerful cleansing mantra. Plus, her practice bestows success in all areas. The mantra has a calming effect on the nervous system and helps eliminate nervous diseases.

OM NAMAH SHIVAYA- it is believed that the five syllables of this mantra contain the entire universe, consisting of five primary elements (“Na” is earth, “Ma” is water, “Shi” is fire, “Wa” is air, and “Ya” is ether) , which correlate with the chakras from muladhara to vishuddhi. Repeating a mantra purifies the elements, which promotes inner transformation. It is Shiva who, in certain cycles of the evolution of the Universe, destroys the old world and creates a new one.

Many people find that a mantra helps them focus better and free their minds than, for example, concentrating on their breathing. Mantra meditation can be done in everyday life by reciting the mantra to yourself. Also, some people are attracted by the additional sacred meaning of the mantra, which gives a certain effect when practicing meditation.

TRANSCENDENTAL MEDITATION

Transcendental Meditation (abbreviated as TM) is a meditation technique using mantras, founded by Maharishi Mahesh Yogi and distributed by the Maharishi Movement organizations. In the 1970s, the Maharishi became known as the guru of many stars, including the Beatles.

TM is widely practiced throughout the world and has over five million followers. There are numerous scientific studies funded by this organization that support the benefits of this type of meditation. Experiments confirm that TM relieves stress well and promotes personal development. However, the Maharishi Movement organization also has critics who accuse it of sectarianism and question the authenticity of the research.

TM is practiced in any position that is comfortable, the only condition is that the head should not touch anything, so as not to provoke falling asleep. The recommended duration of meditation in normal mode is 20 minutes in the morning and 20 in the evening.

Transcendental Meditation is not contemplation or concentration. Both the process of contemplation and the process of concentration keep the mind at the conscious level of thinking, while Transcendental Meditation systematically brings the mind to the source of thought, the pure field of creative intelligence.

The TM technique is described as a unique and effortless process of shifting attention to more and more subtle states of thought until the thought is transcended and the mind experiences pure consciousness.

Who is transcendental meditation suitable for?

The TM course is paid and consists of seven steps: an introductory lecture, a preparatory lecture, an individual interview, individual training and three days of practice. Suitable for those people who are willing to pay a certain amount of money to a licensed instructor and receive a ready-made tool - TM equipment in a short time.

3. YOGIC MEDITATION

There are many types of yogic meditations. Yoga means union. Union of body, soul and mind. Yogic traditions go back very far, to 1700 BC. and consider spiritual purification and self-knowledge to be their highest goal. Classical yoga consists of 8 components: norms and rules of behavior (Yama and Niyama), asanas (physical exercises), breathing exercises (pranayama) and contemplative meditation practices (pratyaharas, dharanas, dhyanas, samadhi).

Here are the most common types of yogic meditation:

• Meditation to open the third eye. During practice, attention is focused on the place between the eyebrows, called the “third eye” or “ajna chakra”. When attention is distracted, it must be mentally returned to that place again. The purpose of such meditation is to calm the mind.
• Meditation on chakras. During practice, you need to choose one of the 7 chakras (human energy centers) and focus your attention on it. See its color, shape, think about its meaning, how it manifests itself in your life. The purpose of this meditation is to restore the energy flow in the human body, which entails improving the quality of life in general.
• . This is fixation of gaze on an external object, such as a candle, image or symbol (yantra). First, meditation occurs with open eyes, and then with closed ones, to train both concentration and visualization skills. After closing your eyes, you need to reconstruct the image of the object in your mind’s eye as accurately as possible.
• Kundalini Meditation. This is a comprehensive meditative practice, the purpose of which is to awaken the kundalini energy, which lies dormant at the base of the spine. This type of meditation is recommended to be practiced only under the guidance of a qualified kundalini yoga teacher.
• Kriya Yoga. It is a set of physical, breathing and meditative exercises taught by Paramahamsa Yogananda. They are suitable for those people who are more interested in the spiritual aspects of meditation.
• Nada Yoga. This is a spiritual practice based on concentration on sounds. The word “Nada” simultaneously means sound and flowering. Beginning practitioners meditate on external sounds to calm the mind. Over time, they switch to internal sounds of the body and mind. The main purpose of such meditation is to hear the subtle vibrations of the unmanifested sound, similar to the sound of OM.
• Tantric meditation. Contrary to popular belief, most tantric practices have nothing to do with sexual rituals. Tantra has a rich tradition and has dozens of different meditative techniques, some of them quite advanced, requiring a certain degree of calming the mind and controlling consciousness.

Who is yoga meditation suitable for?

Given the huge variety of yogic meditation practices, everyone can find a meditation technique that is right for them.

4. CHINESE MEDITATIONS

TAOIST MEDITATIONS

Taoism is a Chinese traditional teaching about the “way of things”, including elements of philosophy and religion. The main feature of this type of meditation is working with internal energy: its generation, transformation and circulation.

The goal of Taoist meditation is to calm the mind and body, achieve emotional balance, improve the circulation of internal energy and unity with the Tao. Some styles of Taoist meditation are aimed at improving health and longevity.

There are twelve types of Taoist meditation currently practiced.

• The method of internal contemplation. Observing your thoughts, sensations, emotions in order to calm the mind and stop the endless stream of thoughts.
• Method of concentration on the center. First, attention is withdrawn from the outside world until the mind ceases to notice external sounds, visual images and events. When the mind is calm, they move on to centering - concentrating attention at the level of the navel or solar plexus to achieve balance - Tao.
• The method of "holding One". The essence of this meditation is to overcome the division between “I” and the external world, in order to achieve wholeness.
• A method of stopping thoughts and emptying the mind. The point of this meditation is to completely turn off the mind, without resorting to mantras, visualization, or even contemplation, to simply cut off all thoughts, images, and feelings.
• A method of returning to the true mind. The purpose of this meditation is to free yourself from analytical thinking, from idle internal chatter, and develop the mind of Tao, achieving a different kind of peace.
• Cavity concentration method. The essence of this meditation is to distract attention from the outside world and concentrate on some body cavity in order to calm emotions, stop the flow of incoherent thoughts, and minimize sensations. At advanced stages, it is practiced to direct internal energy to a specific area of ​​the body in order to clear the required area of ​​the energy channel and collect energy for the purpose of its further purification and transformation.
• Method of visualizing the spirit of Lozhbina. In this meditation, the practitioner imagines a certain image and then slowly merges with it.
• A method of emptying the mind and filling the belly. To empty the mind means to weaken the fire of desire, and to fill the belly means to fill the abdominal cavity with energy. This form of meditation is usually practiced in combination with other techniques under the guidance of an experienced teacher.
• A method of combining thought and breathing. The goal of this meditation technique is the transition from ordinary breathing to the breathing of Tao, when the practitioner breathes not only through the nose, but his whole body turns into a single breath, and the state of consciousness changes.
• A method of collecting and circulating spiritual light.
• A method of drawing light in.
• The method of returning to the Old Heaven.

The last three methods are practiced only at advanced levels of spiritual development.

Who is Taoist meditation techniques suitable for?

In the Western world it is not so easy to find good schools and teachers for this type of meditation. They are more suitable for those people who are interested in Taoism as a philosophy of life or who practice Chinese martial arts such as tai chi.

QI GONG

Qigong translated from Chinese means “working with Qi”, working with vital energy. These are sets of traditional breathing and physical exercises that arose on the basis of Taoist alchemy and Buddhist psychopractices.

There are thousands of different qigong practices, including more than 80 types of breathing. Medical qigong serves as a means of preventing and treating diseases, in Chinese martial arts communities, qigong is considered an important component of increasing the fighting capabilities of fighters, meditative practices are used in religion, and supporters of Confucianism practice qigong to improve moral qualities.

This system is actively promoted in the world by qigong master Xu Mingtang, whose grandfather was one of the patriarchs of the Shaolin Monastery.

Who is Qigong meditation suitable for?

Qigong meditative practices are suitable for those people who prefer to integrate active work on the body and energy into their meditation practice. If you find it unbearable to sit in a static position for a long time, try Qigong dynamic meditation techniques.

5. CHRISTIAN MEDITATIONS

In Eastern traditions, meditation is generally practiced with the goal of calming the mind and achieving enlightenment. In the Christian tradition, the goal of contemplative practice is rather moral purification, a deep understanding of the Bible and achieving greater intimacy with God.

Here are some forms of Christian contemplative practice:

• Contemplative prayer. Repeating prayers or sacred texts in a whisper or silently.
• Contemplative reading. Reading and deep understanding of the Bible.
• Be with God. Full awareness of the presence of God in mind, soul and body.

Who is Christian meditation suitable for?

For people who believe in God.

6. GUIDED MEDITATIONS

Guided meditation is a phenomenon in the modern world. This is the easiest way to start meditating. On the Internet you can find a huge number of video and audio meditations based on various meditation techniques and schools. But after you have mastered the proposed techniques, it is recommended that you still move on to independent meditation.

Guided meditation is like cooking a recipe. You do everything exactly as you are told, and at the end you get a ready-made, completely edible dish. But once you have mastered the basic principles of cooking, you can prepare your own dish. It will have a unique, individual taste.

The following types of guided meditations are distinguished:

• • Traditional meditations. This is an audio or video file with a voice-guided step-by-step guide that gradually introduces you to a meditative state.
  • Guided Visualization. Unlike traditional meditation, it involves imagining an object, scenery or journey for deeper reflection and contemplation with the goal of relaxation and healing.
  • Relaxation. This type of guided meditation helps achieve deep relaxation throughout the body. As a rule, it is accompanied by music or sounds of nature. The purpose of this technique is to relax and find peace.
  • Affirmations. This type of meditation is used to consolidate a thought in the mind, to tune oneself to a certain wave.

Who is guided meditation suitable for?

Guided meditations are suitable for people who find traditional types of meditation too difficult to do, who want to meditate but don't know where to start. They can also be useful for performing a specific task, for example, increasing self-esteem, relieving tension in the body, getting rid of pain or resentment.

As you can see, there are a huge number of types of meditation. Therefore, everyone can choose the technique that suits them. You can practice on your own or find a mentor, the choice is yours.

I wish you a wonderful practice, a calm mind and body, and harmony in life.

With sincere sympathy, Olesya.

The modern rhythm of life determines the appearance of nervous stress, tension and chronic fatigue. The constant dissonance between a person’s desires and his capabilities leads to low self-esteem and self-doubt. The rapid pace of life in megacities forces people to constantly rush, “keep up with the times,” causing insomnia, aggression and irritability. Financial difficulties and problems at work lead to internal disharmony.

The unfavorable environmental conditions of urbanized cities have a detrimental effect on people's health. The modern world is structured in such a way that it allows humanity to enjoy the benefits of civilization, enjoy food abundance, material goods, but does not allow a person to relax, hear true needs, and achieve a balance between the inner world of man and the outer world. In such a situation, the relevance of meditation increases, which allows you to solve all the problems of modern man.

Meditation is a type of physical and mental activity. Its origins go back to ancient times. Descriptions of the techniques can be found in scriptures dating back to before our era. Large-scale popularization of meditation began in the mid-60s of the last century, becoming actively widespread thanks to the hippie subculture. Young people tried to clear their consciousness and achieve harmony using all kinds of oriental techniques. The ideas and slogans of hippies are long gone, but the popularity of meditation has not faded to this day.

Russia became acquainted with techniques for purifying consciousness only after perestroika. The ever-growing interest in meditation is explained not only by the beneficial effects of the practices on the human psyche, allowing one to find inner harmony, calmness, and self-confidence, but also to solve problems with blood circulation and blood pressure, lose excess weight, improve brain activity, and increase concentration.

Physiological Benefits

The list of problems that Eastern techniques solve is numerous. The first scientific studies of meditation were carried out even before its large-scale popularization, in the 30-40s. Based on data obtained during experimental activities, scientists found that people who systematically practice Eastern practices have a number of physiological advantages over people who have never practiced meditation. Meditators were found to have:

• Normalization of blood pressure in both hypertensive and hypotensive patients;
• Increased synchronization of the cerebral hemispheres;
• Reduced sensitivity to pain;
• Deeper and slower breathing.

Research by neuroscientists, together with modern technologies for processing results, has made it possible to determine the degree of positive effect of Eastern practices on the brain. Meditation significantly reduces the activity of beta waves, which means that the time allocated for the session allows the brain to rest without experiencing the usual overload from a limitless flow of information.

Psychological Benefits

The scientists' research was not limited to studying the effects of meditation on the physiological processes occurring in the human body. Many specialists are interested in the psychological component of Eastern practice. After a series of experiments, scientists found that a person who has meditation in his life recovers from stressful situations faster, as the nervous system becomes more autonomous and stable. It has also been established that meditation allows you to overcome feelings of anxiety and increase the level of self-regulation.

Scientists have noted that Eastern techniques make it possible to establish a broken dialogue between the conscious and subconscious. The positive results were not limited to the above. Laboratory studies have shown that people who actively meditate have a significant increase in self-esteem, a decrease in the number of phobias, and a good mood. Numerous studies by Western scientists have proven that meditation has a positive effect on a person’s psychological health.

Accessibility for everyone

Many people often associate meditation with a very complex process that is beyond the control of ordinary people. Many people associate Eastern practices with escaping reality. This opinion is wrong.

In essence, practices for clearing consciousness and complete relaxation are available to everyone and are not particularly difficult, since the concept of “meditation” implies, first of all, focusing attention on some object, action, phrase or breathing.

During meditation, a person literally narrows his perception, relaxing the mind. The journey into the world of Eastern practices of purifying consciousness is amazing and exciting. Although the exciting path of learning theory and practice will not always be easy, the reward for your efforts will be wisdom, happiness and self-awareness. For a long time, meditation has been a proven tool that allows us to develop a protective barrier to external influences.

In order to move from theory to practice, get acquainted with the basics of meditation. Learning the basics of the technical side will teach you proper breathing, postures and attention.. It is this information that will be useful in the initial stages for a person who decides to practice. Useful information about the basics can be studied personally from various sources, a video course or in practical yoga classes. Learning the technique requires concentration and patience, but the difficult path of mastering will be fully compensated by the results. Before you begin meditation itself, you need to get acquainted with its unshakable rules, which we will discuss later.

Systematicity of classes

To achieve the positive effect of Eastern practice on the human body and its consciousness, it is necessary to observe the regularity of classes. Regardless of the technique chosen by a person, this postulate of meditation remains unchanged. Regularity of practice is the foundation of successful training. Daily sessions must be performed, investing all your energy into them, only then will a beneficial result be achieved. There are no exact recommendations for beginners how long to meditate.

Each person chooses the frequency of classes individually. Some people will meditate three times a week, while others feel comfortable using the technique of clearing their consciousness every day. Many experts in this field believe that meditation is like eating food, and therefore is necessary for the human body 3-4 times a day.

If classes are interrupted for a while, then a person will definitely feel that past achievements have been lost, which is why in order to constantly improve skills in modeling consciousness, it is necessary to practice systematically.

Appropriate place

Choosing the right and suitable location also has an important impact on the successful conduct of classes. You shouldn’t think that you need to go to the mountains or go to the ocean coast to meditate. You can meditate anywhere where you feel safe. You can carry out classes in your usual home environment. It is not necessary to turn your home into a temple, filling it with candles and incense; absolutely any room in your home will do to cleanse your consciousness.

The only thing you should pay attention to before preparing a place for meditation is noise. It is advisable to completely eliminate exposure to unnecessary sounds during exercise. Beginners are often advised to declare a specific place in their minds as their place to practice meditation. This advice is based on the fact that after identifying a specific place, it will be easier and more comfortable for a person to move on to practice.

If you want to create a certain atmosphere during classes, you can use relaxing music, videos, and also prepare a yoga mat and pillows.

Complete relaxation

When practicing meditation, you need to achieve complete relaxation of your body and mind. You should not strive in the initial stages to instantly be transported to the spiritual world; most likely, such efforts will not bring the desired result. During the session, you should close your eyes and concentrate on breathing, feel the movement of your chest as you inhale and exhale, and try to distract yourself from extraneous thoughts. To achieve complete relaxation, a person needs to completely abstract from the outside world and concentrate on his own sensations.

Pleasant slow music or sounds of nature will help relax the body and mind; often many people who practice meditation use candles and incense. All these auxiliary attributes will help a person tune in correctly and achieve the desired result. Complete relaxation of the body muscles and release of consciousness often lead to a person falling asleep during meditation. But it is recommended not to allow this, since sleeping during the session will completely cancel all its effects on the body and soul.

Relaxation techniques

Quite often, it is difficult for beginners to completely relax, and neither music, nor videos, nor incense, nor concentration on their breathing helps at all. In this case, you can turn to certain techniques that will solve the problem of relaxation:

• Relaxation shower. A person should imagine that he is taking a warm shower; imaginary streams of water will take away tension and discomfort;
• Honey on the head. It is necessary to imagine that on the top of the head there is fresh and warm honey, which begins to slowly melt and flow down the face, the back of the head, moving to the shoulders, wrapping the whole body;
• Quiet place. To relax, you can imagine yourself in a calm and quiet place. This could be the sea coast, a summer meadow, a forest, or any other place that evokes a feeling of peace. It is necessary to try to evoke such feelings that are characteristic of the person who is in this place;
• Scanning. You should mentally scan your entire body and determine in which part of it there is tension that prevents you from achieving complete relaxation. Having identified a point of tension, you must try to open and soften it.

Short sessions

This recommendation is mandatory for beginners. While learning the basics of meditation, don't spend countless hours perfecting the practice. Such actions will have a negative impact. It is advisable for beginners to begin their acquaintance with the techniques in short sessions lasting 5-10 minutes. Gradually, the time of practice can be increased until a comfortable duration of meditation is selected. The duration of classes is individual; it can vary depending on the time of day or the person’s feelings.

Selection of equipment

Over the centuries-old history of meditation, many different techniques have accumulated. Any of which is available to everyone, but the more comfortable one is selected individually. The variety of meditation options have virtually no differences in their beneficial effects on the human body, mind and soul. It is a mistake to believe that one technique can cure illnesses and another will eliminate anxiety. Any meditation eliminates problems, regardless of the technique chosen.

Focusing on breathing, on images, reciting a mantra - all these are ways that allow a person to look inside himself and achieve harmony. When choosing a technique, it is recommended to pay attention to the means by which complete relaxation will be achieved, and select a more convenient and easier method. There is no universal technique for everyone, so before starting classes it is advisable to explore all possible options, watch training videos and start practicing. The main rule for beginners is the complete absence of restrictions when choosing equipment.

In the following articles we will touch upon the topic of meditation more than once, including a detailed look at various techniques.

Preparing for Meditation

The stage preceding meditation requires special attention. It is necessary to create a certain mood suitable for practice. You should not try to achieve complete relaxation after vigorous activity, at the end of the working day, intense physical activity or after a heavy meal. In this case, for beginners it will be much more difficult to achieve the desired effect during the session.

A person’s mind must disconnect from habitual thoughts; only in this case is the correct course of practice possible. Before meditation, you must learn to abstract yourself from thoughts about unfinished work, financial difficulties and everyday problems. At the initial stages it is quite difficult to switch off from unnecessary thoughts and extraneous sounds, but with practice mastery will come. Careful preparation is the key to a successful session. The purpose of the preparatory stage is to create the most favorable conditions that will promote effective concentration and relaxation.

Warm up before practice

In order to prepare the body for practice, you need to devote some time to it. It will take approximately 5 minutes to relax and stretch the muscles.. Publicly available videos on the Internet will help you choose the appropriate warm-up option before the session, but you must take into account the fact that the preparatory load should not be overly intense, so it is recommended that you do simple exercises before starting meditation.

Example of muscle relaxation:

• Stretching the back muscles. The ideal option would be to bend forward and backward, as well as left and right. A person should perform this exercise without causing tension or pain in the muscles. You can imagine yourself as a rag doll to make it easier to make the correct bends;
• Relaxation of the neck muscles. Rotating your head clockwise and counterclockwise is ideal for achieving results. It is imperative to remember that all actions must be slow, smooth, without jerks;
• Relieving muscle tension. In a standing position, raise your arms up and reach for the Sun, then slowly lower your arms down. In this exercise, you must allow your spine to stretch to its full possible length.

Best time

The basics of meditation determine the best time to practice. A number of experts believe that morning hours are ideal for practice. Explaining your recommendations by saying that awakening the body and setting it up for a long and fruitful day will be easier and more effective.

Also suitable times for the session are noon, 18.00 and midnight. This choice for meditation is associated with the movement of the Sun.

But these recommendations are general in nature, since the movement of the Sun changes depending on the time of year, so you should focus only on sunrise and sunset. Practice during these hours will be more effective, and it will be easier for a person to achieve a state of mental peace. But these classical recommendations are not mandatory and do not require strict implementation, therefore, if a person’s routine does not coincide with the movement of the Sun, then do not be upset. The benefits of proper meditation, regardless of the time chosen, will be much more tangible than a forced session.

Principles of correct posture

Posture plays an important role in meditation. Many people who have practiced meditation for a long time identify correct body position as the key to a successful session. Such close attention to body position is not paid lightly. Posture determines a person’s state of mind, attention and concentration. During exercise, the body serves as a support for the mind. To choose a body position, you must be guided by a simple rule - comfort. The chosen position should not create pain or tension in the muscles. Any inconvenience will not allow you to achieve complete relaxation.

Ideally, a person should not feel his body at all during exercise. Therefore, it is advisable to try out the poses before starting meditation and choose the one that suits you. The best body position during a session, in which a person can remain for a long time without muscle tension and with the least expenditure of energy. But lying down meditation is not the best option, since the consciousness must remain “alive”, and in this position this condition may not be achieved. The best options for practice are sitting poses.

The main principle of correct posture is the vertical position of the skeleton. In meditation, the spine, neck and head are kept straight. A straight back promotes the flow of energy to the upper centers. There is an opinion that the word “posture” is directly related to the Sanskrit word “asana” (yoga pose).

During the session, it is necessary to be aware of the correctness of the posture, but this does not mean at all that you cannot change the position of the body; beginners may have to adjust it several times.

For correct posture, even distribution of weight is important. In a sitting position, with a correctly selected position, the entire load of the upper body should fall on the pelvis. In this case, the balance should not be disturbed. With correct posture, the entire weight of the upper part should be evenly distributed between the two ischial tuberosities. In this case, the load on the muscles of the back and neck will be uniform. Often, to achieve maximum comfort and relaxation, many people use pillows and meditation benches.

We will definitely return to this topic and consider in detail all possible options for meditation poses!

Breath

Everything matters during a session. Successful meditation has several components. An inseparable component of the harmonious course of classes is proper breathing, which also acts as a means to achieve complete concentration and relaxation. Breathing can lead a person to the “Thoughtless Kingdom.”

The breathing cycle is an ideal tool for meditation, since it is always available to a person and occurs regardless of his consciousness.

Learning to breathe correctly is not difficult. Beginners should not try to practice complex breathing practices without the presence of an experienced master; it will be enough to learn a few basic techniques. During meditation, you should try to slow down the processes of inhaling and exhaling air. Each inhalation should give a feeling of peace and harmony, as if oxygen saturation fills the life vessel with positive energy, and when exhaling, a person gets rid of anxiety and negative emotions, cleansing his mind and soul from destruction and fear.

Ending a session

Meditation is a process that cannot be rushed. Often, having studied the basics of meditation for beginners, people completely forget about the correct completion of the process, which is an inseparable component of the entire practice as a whole. Careful and leisurely preparation for the start of the session requires a similar completion of practice. After finishing classes, you should not open your eyes faster and begin active actions.

A person has the opportunity to enjoy the achieved result for some time: clarity of consciousness and tranquility. A few minutes after finishing the practice, a person’s consciousness will be filled with familiar thoughts, and soon the mind will become active. It is undesirable to make sudden movements. Change your body position slowly. After meditation, it makes sense not to watch action-packed videos or listen to loud music for a while. The correct end of the session will allow you to smoothly complete the practice and achieve the desired effect from meditation.

If you decide to take up meditation, you shouldn’t perceive it as just another newfangled hobby or daily obligation. Such an attitude will not allow you to achieve an effective result, and can only create a negative experience. Practicing Eastern practices should become a time for a person to relax from the inexhaustible problems of the modern world and the endless flow of unfiltered information. Meditation does not tolerate clearly developed schedules, so you should not focus your attention on secondary aspects of practice. When performing relaxation and cleansing activities, you need to enjoy the process and enjoy the results achieved.

If meditation takes place in a state of tension and discomfort, then after the end of the session these negative feelings will only increase. Meditation is often compared to tuning a stringed musical instrument, in which tension and excessive loosening of the strings is unacceptable, since both of these actions will not lead to a harmonious sound.

The basics of meditation are awareness of your own feelings, so before starting a session you should listen to your feelings.

When experiencing tension, you should prepare your body and mind before meditation with deep relaxation, and if you are drowsy, tuning by concentrating on a specific subject is suitable.

Contraindications

Despite the enormous positive impact of oriental techniques, they still have certain contraindications and limitations for beginners, which must be taken into account before starting classes. Excessive physical fatigue or emotional overload will not be the best help for a session. Most likely, these factors will adversely affect the course of meditation, preventing the person from completely relaxing and concentrating. It is not recommended to meditate near sources of strong electromagnetic fields or in polluted air.

Experienced meditators recommend avoiding practicing on a full stomach, since after eating, all the body’s energy should be directed to digesting food. During the session, you should turn off your phone and try to choose a time so that no one can interfere with your classes. Compliance with these simple restrictions will allow the beginner to get as close as possible to his goal.

If you're just looking to get started with meditation, this section is for you. But even if you have some experience, you will find a new source of inspiration here. It doesn't matter if you're a beginner or already meditate from time to time; This section contains a whole range of simple and effective meditation techniques that will enrich your daily life and expand your spiritual experience. All meditation practices are clearly explained with similar instructions.

What is meditation?

Perhaps you think that meditation is an exotic practice associated with Eastern religions, or you think that it can only be done in special poses, when your legs are tied almost in a knot, and your arms are folded in a certain way. Or maybe you think that you need to meditate to achieve “holiness”? Fortunately, none of these ideas are true.

Meditation is simply focusing your mind on something. In fact, even reading a book is a form of meditation, as is watching a movie. Pondering the arguments your spouse has made this morning or the work that awaits you in the office is also meditation. Listening to music is also meditation. Focusing on choosing the best bunch of bananas will also be a form of meditation.

The human mind and external reality are very fluid and mobile. Every second of your life you create something and build your own reality from thoughts and perceptions of the environment. Over time, you develop certain thinking habits and perceptual patterns. For example, you have a militant attitude and like to watch films and programs on TV on military or criminal topics. On the other hand, you may be prone to fantasy and enjoy reading romance novels. Since we meditate constantly, the question that comes to the fore is: “What do you choose as the topic of your meditation?”

Most spiritual traditions have always harnessed this tendency of human beings to constantly think about things, take in information, and accumulate experiences, all with the goal of creating a better life for themselves. After all, since a person is constantly thinking about something, why not consciously concentrate his mind on something positive and useful? Why not use meditation to become aware of your thoughts and emotions, and then develop positive habits for your mind, body and soul? In this way you will be able to develop the potential of body, mind and spirit - all that makes up a human being.

Improving life.

Meditation is a very powerful tool for healing the body, mind and soul

Meditation is not something mystical, otherworldly or unattainable. It is not at all intended only for the elite who have devoted themselves to the study of Eastern religions. Meditation is a practical activity that is available to everyone, regardless of religious affiliation. Although most meditations are inspired by ancient and modern spiritual traditions, there is no specific religious affiliation required. If you do not have spiritual experience and do not believe in God, then let the simple motivation that drives you is to improve your own life.

For such meditations, you should find a part of the day during which you can completely focus your attention on the positive aspects of life. After implementing some of the meditation techniques we have given, you will find one that suits you better, and from that starting point you can create your own meditation technique. If you want to learn more, find a practitioner who can help you deepen and strengthen your meditation. Typically a teacher leads a group of students following his meditation technique. In addition to clear practical instructions, in such a group you can find support and friendly participation.

This section contains many meditations suitable for starting independent practice. Try to consciously use each technique and carefully monitor its effect. You will feel that one practice suits you very well and another makes you uncomfortable, or you will prefer to constantly change the topics of meditation during practice.

How to choose a meditation goal.

Whatever your approach, do the first Breath Watching meditation first. It is the basis for most meditations, and the first meditation taught to beginners in almost all training centers. The Buddha taught this meditation practice 2,500 years ago, and it has the same power and effectiveness today as it did in those ancient times. Spend it for several days, if possible a week. Always take a few minutes to observe your breathing before moving on to any other meditation to prepare your mind. Then move on to the next meditations.

To choose your meditation topic, it makes sense to read the description of all the meditations and note for yourself what you liked. Thanks to this approach, you will be able to experience all the meditations, while at the same time receiving a lot of general information about how to use meditation practices and what they will help you with. In other words, you will get an overview of the whole picture of meditation practices before diving into the meditation itself.

What you will need.

This is not absolutely necessary, but there are some things to consider to make your meditation sessions more comfortable and productive. You will need a number of items and clothing that can be purchased in specialized stores. You can also go to Buddhist centers or other public institutions that teach meditation. It often sells items needed for meditation, both to its members and to the general public.

Pillow or chair?

Since it is recommended to meditate while sitting, it makes sense to buy a special meditation pillow. They produce pillows of various shapes, sizes and colors, filled with both foam balls and buckwheat husks. First, it is better to try several types to find the most comfortable pillow.

In addition to a large meditation pillow, you may need several smaller ones to support your knees and ankles if you have pain in your knees and ankles.

If you find it difficult to sit in a traditional meditative position on the floor, even on a cushion, you can meditate on any chair or armchair where you can sit with a straight back. Recently, a number of companies have begun to produce special meditation chairs, which are a cross between a regular chair and a pillow. They are very low and give good back support. You can even sit on them with your legs crossed.

No less popular is a special back support device that allows you to sit straight on the floor. Meditation equipment companies have developed many devices that provide good back support. If you have problems with your spine, but want to meditate while sitting in a traditional position, you can purchase one of these devices.

Mattresses.

After purchasing a meditation pillow, it makes sense to buy a large, flat mattress called a “zabuton.” Placed under a pillow, it allows you to sit slightly higher than the floor and gives support to your ankles. You can also use a light mattress or mat for relaxation.

Blankets and shawls.

If you plan to practice relaxation poses, you will need a light blanket to keep your body warm. It is quite possible that you will have to sit still for a long time or meditate early in the morning when it is still cool, in which case cover yourself with a light blanket or shawl.

Casual clothes.

For meditation, you need loose clothing without tight belts or cuffs, in other words, any parts that may restrict blood circulation or impede movement. The best clothes would be wide and loose trousers, perhaps from a tracksuit, as well as a wide, long skirt or a loose, light robe. Some companies make special clothing for meditation, and you can find them.

Beads.

Some of the meditations in this book use rosary beads. Rosaries have been used since ancient times in various spiritual traditions and many cultures around the world. They are needed to count how many times you have said a prayer or mantra. The rosary communicates between the body and the mind when you mentally repeat prayers or mantras out loud as part of meditation and move the beads with your hands. Buddhist rosaries are easy to find and are made from a variety of materials, most with 108 beads. If you don't like the traditional rosary, buy a bracelet rosary that you can wear on your wrist the rest of the time.

Bells, tingshas and singing bowls.

A ritual is always needed to get in the mood for meditation. Begin and end your meditation by ringing a bell or striking a thin cymbal called a tingshas. These sounds will help you concentrate or come out of a meditative state. Singing bowls are a special form of bells that are used in the practice of Tibetan Buddhism. They can be small, from a few centimeters in diameter, to very large. You can make them sound by running a pestle along the edge, this creates an amazing resonating sound. But a regular bell can also be used to mark the beginning and end of meditation.

Timers.

Some people find timers very distracting. But if you want to record the time of your meditation, you can put a clock on the floor in front of you. If you use timers from the very beginning of your classes, you will quickly determine what length of meditation sessions is comfortable for you, ten or twenty minutes.

Posto clarity and consistency.

To truly benefit from meditation, constant practice, if possible daily, is necessary. The daily ritual of taking a meditative pose at the same time and in the same place will help make meditation a part of your life, just like brushing your teeth or shaving in the morning.

First, try one meditation from each section. You will notice that we offer meditation while driving or performing other daily activities. At the learning stage, do not limit yourself to time limits and meditate at any convenient time. But still try to exercise at least once a day, regardless of the exact time and place. After learning the different forms of meditation, you will identify one or two that you will practice regularly. At this point, you will be able to pinpoint the time and place of your daily meditation.

The changes in personality, awareness and benefits of meditation will accumulate over time. There are no quick gains in concentration or permanent enlightenment in this practice. But this doesn't mean you won't feel anything right away. More significant positive changes will come over time and will remain forever. They will be so elusive that you will find it difficult to describe them.

At first, you will find it difficult to maintain daily discipline. You can do a few meditations and then get distracted by other things. You may really want to meditate, but your busy life will constantly distract you and lead you astray. However, nothing at work, worries in the family or at home are significant reasons to give up meditation.

It is to overcome distractions that a daily meditation regimen is needed. Your persistence will overcome any laziness, busyness or suffering and will accelerate your progress. Be consistent and your efforts will be rewarded a hundredfold. Once you realize how convenient and enjoyable constant practice is, nothing in the world can distract you from meditation.