Meditation — this is an effective exercise for relaxation and concentration, which frees your mind from thoughts and worries, soothes you and brings thinking up. Regular meditation improve your mood, teach you to relax and not to react to stress, help fight addictions (Smoking and Alcohol), strengthen your will and character, improve your concentration, memory and intelligence. Most importantly, meditation develops in you a healthy critical capacity, the ability to look at things and also at yourself, objectively and impartially, saves your perception of the veil of illusions!
Purpose of Meditation
In meditation there is no magic and magic. It’s just a certain exercise, exercise, nothing more. The purpose of meditation is not “opening the third eye” or “the attainment of the absolute.” The purpose of meditation is a healthy body and healthy mind, tranquility, harmony, balance and happiness. What is lacking in these tense times.
Meditation is not as difficult as it seems. what’s More, I’m sure most of you already engaged in meditation, in a way, you are able to evaluate its effect! Surprised? Many of you, when you couldn’t sleep, started counting sheep: one sheep, two sheep…n the sheep until they fall asleep? This can to present themselves curly sheep jumps over the fence, for example. Someone is helped. Why do you think? Because you kept your attention on one thing, thus stopped to think about something else. All the worries and thoughts left your mind!
And the monotony of this process soothed you and you fell asleep! See, no tricks, everything is very simple. Meditation based on a similar principle, although this is a very rough and simplistic comparison. You concentrate on breath, or mantra, thus soothe your mind. But, of course, that the action of meditation is much wider and deeper than the effect, which occurs when the expense of the sheep. This practice is able to give you incomparably more.
Many articles in the national segment of the Internet on this issue overwhelmed all the esoteric terminology: “The chakras”, “energy”, “vibration”.
How to Meditate
I believe that such article is not entirely playing into the hands of the spread of this, no doubt, useful and effective practices in our country, as all of these terms can cause confusion and skepticism by the average person. All this is giving some kind of sectarianism, which it is impossible to see the essence of meditation. Well, in fact why would you “open the bottom chakra, when really you just want to learn to master their emotions, not to succumb to the momentary impulses and changes of mood or to relieve depression?
I look at meditation differently. For me it is not a religion, not a secret teaching, and it is applied, if I may say so, discipline, which helped me a lot in my life, the lives of ordinary, terrestrial, not extra-terrestrial space-spiritual. She helped me to cope with his temper, addictions, weaknesses. It allowed me to more fully reveal its potential, set on a path of self-development and if not, it would not be on this website. I’m sure she also is able to help you. Meditation anyone can learn. There is nothing complicated. And even if you don’t have to work, still it will bring its effect. So, let’s start. If you want to start to meditate, to begin with:
Time for Meditation
I would recommend to meditate twice a day. In the morning for 15-20 minutes and in the evening the same time. The morning meditation will bring order to your mind, give a boost of energy, prepare for the beginning of the day and in the evening will relieve the tension and fatigue, get rid of the bothersome thoughts and worries. Try not to miss a single session. Let the meditation will become a daily habit.
I’m sure 30-40 minutes a day to allocate every. Many complain of shortage of time and this fact can find an excuse as to why they do not do themselves, for example, do not spend their time doing sports or meditating. Understand that you are meditating not for someone, but, first and foremost, for yourself. This is the action that aimed at achieving the personal happiness and harmony. And costs this harmony is not so expensive. Only 40 minutes of your precious time! Is this a big fee?
As well and exercise aimed at strengthening your health which is more important than anything else, as everyone always forget and pursue the implementation of immediate, short-term goals, not global goals, sacrifice strategy in favor of tactics. But this is the best. Most often, those 40 minutes that could be spent with a huge advantage, go for classes any nonsense. That is why we cannot sacrifice it in favor of something else less significant.
The theme of this article is not a sport. But, since I mention it, I will allow myself this thought: if physical exercise is health for your body, meditation is for the health of your mind. Many people underestimate the effect of meditation, until then, until we begin to deal with it (so was I, I, a materialist, and it was quite difficult to start doing something that I associated with religion and some shamanism, but personal problems forced me to try and I am very happy now).
If you have some urgent cases, it is better to sleep less and meditate: as 20 minutes of meditation, according to my personal feelings, substitute the same amount of time sleeping, and sometimes much more, as you rest and relax. Unless you have very, very little time and you, besides, not enough sleep, or you started very hard to sit around 20 minutes, you can try 5-minute meditation. This is a special technique that teaches one of the famous masters of this practice. But I would still recommend to meditate at least 15 minutes for adults and 5-10 minutes for children.
Choose a Place for Meditation
Of course, it is better to meditate at home and a quiet environment. Nothing should distract you. Some are not advised to practice in the room where you sleep. As in this case, there is a high probability that you will fall asleep during the session due to the fact that your brain used to the fact that in this room you fall asleep.
But if you have no opportunity to choose another room to practice, anything terrible will not be, that you meditate in the bedroom. It is not critical, believe me. If for some reason you can’t find the proper environment for meditation, it is not a reason to abandon the practice. When I first started to meditate, I lived in the suburbs and I had to go every day in the train to work. I practiced on the road and, despite the many distractions, I got to somehow relax.
Even meditation in the middle of a noisy crowd can give some effect, so do not neglect it even if you don’t have quiet places where you could be alone. This, of course, preferably, but not necessarily.
Posture (Poses or Asanas) for Meditation
Do not have to sit in the Lotus position. Importantly, the back was straight and you were comfortable. The back should not be tilted forward or backward. The spine should form a right angle with the surface on which you sit. In other words, it needs perpendicularly to log in to your pelvis. Can sit on any chair, it is advisable not to lean on his back. Flat back position need in order to make it easier to breathe better and the air passed through your lungs. It is also required to maintain awareness. After all, meditation is a balance on the brink of relaxation and inner tone. Meditation is not only the relaxation technique as many people think. This is also a method of observing your mind, a way of developing mindfulness. And these things require conservation attention, concentration. This helps the straight back. If you sit up straight, chances are that you will fall asleep during meditation decreases. (So I suggest not to meditate lying down)
What to do if your back gets tired?
During the posture with a straight spine can be involved are the muscles that are not normally used in life. Therefore, the back can strain. It is a question of training. I recommend to start to sit on a chair with a straight back and not to allocatively it on the back of a chair. Mild discomfort is better to be patient, not focusing attention on it. As soon as it will be difficult gently pushed back and bent back to the back of the chair, without disturbing the upright position of the spine.
With each new session you will practice longer and longer to sit with a straight back, not leaning it to anything, as your muscles will strengthen with time.
Relax the body before and during meditation
Close your eyes. Try to completely relax your body. Direct your attention to tense areas of the body. If you do not work, do not worry, leave it as is.
Benefits of Meditation
Physiological benefits of meditation:
- Stabilizing effect on blood pressure
- Decrease heart rate and breathing
- Reduce the amount of stress hormones in the body
- Improved mental activity
- Strengthening immune system
- Stabilize brain wave activity
- Energy and vitality
Psychological benefits of meditation:
- Reduction of stress anxiety and depression
- Reduction of fears, phobias, fear of death
- Improved mood, ability to enjoy life
- Increased confidence
- Improve awareness
- Improved ability to concentrate
- Increased strength of control emotions
- increasing the level of intelligence and organization of the mind
Benefits of meditation and the positive effect of meditation on psychological and physical health of people dedicated a lot of scientific studies in the West. It is rapidly gaining popularity in the Western world due to its positive influence on human health. According to the Wikipedia, the results of a study conducted by the US government in this country is engaged in meditation(or ever did) about 10% of the population. It is about 20 million people!
Direct your attention to the breath or a mantra
Close your eyes. Hold your attention on the breath or a mantra. When you notice that you have started something to think about, just calmly return your attention to the starting point (mantra, breathing). Avoid attempts at interpreting the thoughts, emotions, sensations, and desires that arise inside. Think of these things, not getting involved in them.
The paragraph above contains almost exhaustive manual on meditation for those who have just begun to deal with it. I tried it as clearly as possible articulate the essence of what I mean by meditation without any unnecessary things, I keep things simple and to convey the meaning of meditation for those who doesn’t know about it
While you’re watching the breath, you can’t in this case something to think at the same time (try it). Therefore, when you return your attention to the breath, thoughts will go by themselves. But sometimes, reaching good concentration on the breath (mantra), you will be able to observe thoughts from the outside, how they come and go as they float past you like clouds. And you will feel that you are not a participant in this process, remain on the sidelines.
But this happens not immediately. This is the next stage of concentration that you can achieve when you achieve a good concentration. In the beginning most likely you will be constantly distracted by thoughts, and that’s fine. As soon as notice it, simply return attention to the breath. This is all you need, develop concentration.
Get rid of thoughts is hard, because the brain used to think. Getting rid of thoughts is not the goal of meditation, as many people think. Your task is simply to quietly observe your breathing or to concentrate on the mantra.
Modern man is a lot of information each day: appointments, business, care, Internet, new experiences. And his brain do not always have time to process this information, given the rapid pace of life. But during meditation the brain is not doing anything, so he begins to “digest” this information and that you come to those thoughts and emotions that you did not spend enough time in the day. There’s nothing wrong with that these thoughts come.
No need to berate yourself mentally for the fact that you can’t relax or get rid of the thoughts. You should not try hard to affect, as is meditation. You just quietly observe what is happening without interfering in it. Give it time: don’t come thinking good thoughts is good too.
Take the position of detached observer: make no judgment about your thoughts. You should not compare your feelings to how you felt during another meditation or how you should feel. Stay in the present moment! If your attention wanders, calmly, without thought to translate it again to the starting point.
In General, do not think: “we need to stop the thoughts”, “need to relax”, “I can’t”.
If you follow these recommendations during your practice, then you will not have to be “right” or “wrong” experiences in meditation. All that you will be “right” simply because it occurs the other cannot occur. Meditation is the acceptance of the existing order of things, acceptance of their inner world the way it is.
(Everyone can recall their futile attempts to fall asleep. If you try to force yourself to sleep and constantly thinking about it (“I need to sleep” “I can’t sleep — how awful), then you have nothing. But if you just relax and let go off the desire as soon as possible to sleep, then after a while you quietly fall asleep. The same thing happens during meditation. Release your desire to meditate deeper, to get rid of thoughts, to attain some special state. Let everything happens as it happens.)
Of course, it is impossible to completely compare meditation with sleep. While it still has a slight bit of effort. This return of attention to the starting point. But it is effort without effort. That is, it is very easy. But it should have a soft insistence, constantly reminding you that your attention went to the side. You should not relax up to the point when you absolutely have to leave everything to chance. A small part of you must try to maintain awareness and control of attention.
It’s a fine balance between action and inaction, force and lack of will, little control and lack of control. It’s hard to explain in words. But if you try to meditate, you will understand what I’m talking about.
Now, due to the large number of comments and questions, I would like to reiterate on one thing. Even if you don’t manage to stop the so-called “internal dialog” and you are all the time thinking about something during meditation, it does not mean that it is wasted! Still you reflected the positive effects of meditation, leave it as is, do not try to conform to some ideas about meditation. You can’t clear your mind of all thoughts? Nothing to worry about!
We can say that meditation did not work, only if you never meditated!
Your goal is to notice when the attention starts to be distracted, not to get rid of the thoughts.
So people who all the time is something to think about during practice, get the benefit: they become more focused and better control of your thoughts and desires, so learn how to keep the attention on themselves. “I think nervous, angry, worried — it’s time to stop”. If these feelings seemed to have passed by you, the practice will help you to realize them, and this is a very important skill. With practice you will learn to be aware at any moment of your life, not just during meditation. Your attention will no longer need to jump from thought to thought and the mind will become more calm. But not all at once! Don’t worry, if the concentration will not have it!
What you need to concentrate during meditation?
- Focus on the breath: you either just follow the breath, direct your inner gaze at this natural aspect of your life, you feel as air passes through your lungs and as it goes back. Do not try to control your breathing. Just watch him. It should be natural. During meditation the breathing may be very slow, and you will feel that you are almost not breathing. Let it does not frighten you. This is normal.
- Read mentally to myself the mantra: you utter to myself, repeating words of a prayer in Sanskrit. I personally meditate in this way. For me, the mantra is not sacred text, it’s just repeating a phrase that helps me to keep focus and relax. Do not have to read the Indian mantra, can use the prayer in any language.
- Imaging Techniques: can you imagine different ways: as an abstract, like colored fire (fire Meditation), and quite specific, for example, you can put in an imaginary situation (Medical qigong), inside which you will feel peace and tranquility.
Although I think during the meditation in the head should be as little information as possible to give you the opportunity to observe. Mantra and the picture you visualize is the same information. Despite the fact that the words in Sanskrit, help to concentrate, they slightly distract you from observing and occupy your mind with information.
Therefore, it’s important to focus on the breath during meditation.
Breathing during meditation
Due to the large number of questions I want to clarify this point. Focus on the breath then focus your attention on the sensations in the body associated with breathing: opening and closing of the lungs, the movement of the diaphragm, increase and decrease of the abdomen, the movement of air around the nostrils. Concentrate on your breathing thento imagine how the air fills your cells with oxygen, to visualize how it is distributed among the channels, etc. Your job is to observe what is, feeling in your body, without adding anything to it!
The next question is where to focus? On the sensations in the abdomen or in the nostrils? Or should observe sensations throughout the duration of the movement of air from the nostrils to the stomach? All these methods are correct. Experiment with the technique and see the concentration on which part of the breath helps you focus better, relax and achieve awareness and clarity (as opposed to sleepiness). General advice is: if your main problem is a mind that is constantly distracted during practice, concentrate on the abdomen. Watch as it rises and falls, and what sensations are present between inhalation and exhalation. Some teachers believe that observation of these sensations, “grounded” your mind. But if your problem is more of drowsiness, lethargy during practice, then you better concentrate on the sensations in the nostrils. Watch as the air passes through the nostrils, what are the feelings between the upper lip and nostrils, as varies the temperature of the air inhalation and air exhalation. Also, if the drowsiness does not go away can open the eyes. But these kinds of concentration can work differently for different people, so check out for yourself what suits you best.
You should Not control your breathing Islands the burden of meditation is advice for beginners! Know this is very difficult, because the breath is the kind of thing that is very easy to control. But with practice this will start to happen. Just follow the breath, leave it the way it is.
How to Meditate – Meditation for Beginners
6 Tips for Meditation
Read on for top tips for people who want to practice meditation at home by yourself:
- Do Not expect instant results! the Effect of meditation does not come immediately. It took me six months to make a significant action from the practice, but for you it may take less time. Nobody can become guru over a few sessions. Effective meditation requires patience and habits. Do not start classes, if you have something does not work or you have achieved the desired effect. Of course, to achieve something tangible takes time. Nevertheless, some aspects of the action of meditation can become noticeable immediately. But it from person to person: all different. Do not worry if I feel nothing and continue to meditate! Practice will bring great result if you do not work on themselves. Meditation is, in a sense, a tool that helps you to work on yourself. You should not look at only practice as a panacea. Do not think that the effect will come to you immediately if you meditate. Analyze yourself, apply the skills obtained during practice to life, maintain mindfulness, try to understand what you have been taught meditation, and then the result will not keep itself waiting.
- During a session isn’t worth it to stop thinking. to Not be constantly thinking about not to think. Do not get hung up on the fact that you have something. Calm down. Let it flow.
- It is Better not to meditate before going to sleep. Try to practice meditation at least few hours before bedtime. Meditation gives a charge of vivacity and strength, after which it is difficult to sleep.
- Pay attention to how you feel better about those days when you are meditating. 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 the days when you don’t meditate. It will come with practice and will motivate you to exercise.
- Best not to fall asleep during a session. you need to keep the back straight. But even if you fall asleep, this wouldn’t be terrible. According to Swami Veda Bharati, Himalayan teacher of meditation, even sleep during the session will be useful for you in terms of meditative effect.
- Should Not be tight to eat before and immediately after the session. This is because during and after meditation metabolism slows down, which hinders the digestion of food. Also, during practice, the processes of assimilation of food will hinder you to concentrate. But if you are hungry before you meditate, you can eat something light, to thoughts about food you are not distracted.
- After the meditation can become worse. If you suffer from depression or other mental illnesses, like panic attacks and decided to use meditation as an exercise that will help you overcome this condition, you should know that this really is a very effective technique for overcoming the depression, anti-nervousness (how to stop being nervous), etc.
Through meditation I got rid of panic attacks, anxiety, sensitivity, and a bad mood. But we know that these diseases can temporarily increase. I was so. But it’s not terrible. The deterioration was short-lived. And, after some time, all completely gone. Someone says, the poor condition initially, can be associated with what is negative. Like it or not, I don’t know, but the fact remains on the face and let it does not frighten you. Forewarned is forearmed.
Hope this article helped you to understand, how to meditate, and contributed to the fact that you do this in all respects a useful practice. Don’t delay and get started today.