How to meditate so as not to notice time. Principles of proper meditation practice. Exit from the state and compensation after meditation

The purpose of meditation is to concentrate and calm your mind, and subsequently to achieve highest degree awareness and inner peace. This is an ancient practice, but scientists have not yet explored all its positive properties. Thus, neuroscientists have discovered that regular meditation actually changes the mind, helping to control emotions, increase concentration, reduce stress and even become closer to others. You may be surprised by this, but meditation can be done anywhere, at any time, allowing yourself to immerse yourself in a state of calm and tranquility, regardless of what is happening around you. There are many ways to meditate, so if one practice doesn't work for you, you can always try another.

Steps

Part 1

Preparing for Meditation

Choose a quiet place. Meditation requires a calming and peaceful environment. This will allow you to concentrate directly on meditation and protect your mind from external stimuli. Try to find a place where you will not be interrupted during your activity, no matter how long it takes - five minutes or half an hour. You don't need a lot of space - you can meditate even in the smallest room, in a closet or on a bench in the garden, if you can remain there in privacy.

• For beginners, it is especially important to avoid external irritants. Turn off the TV, phone and other noise sources. If you want to play music, choose a slow, easy, repetitive tune that won't interfere with your concentration. Alternatively, you can turn on a small water fountain - the sound of running water can be incredibly relaxing.
• Understand that your meditation space doesn't have to be completely silent, so you shouldn't use earplugs to block out all sound. The sound of a lawnmower or a dog barking through the window should not interfere with the effective process of meditation. In fact, an important part of successful meditation is to be aware of such sounds, but not to let them take over your thoughts.
• Many practitioners choose to meditate outdoors. This a good option, unless you choose a location near a busy road or other source of noise. Sit under a tree or on the lush grass in your favorite spot in the garden.

1. Wear comfortable clothes. One of the main goals of meditation is to calm the mind and block out external stimuli. This can be difficult if you experience physical discomfort due to tight or restrictive clothing. Try to wear loose clothing for meditation and remember to take off your shoes.

   • Wear a sweater or cardigan if you plan to meditate in a cool place. If you don't do this, then all your attention will be focused on the feeling of cold, and you will want to finish the activity as soon as possible.
   • If you are in a place where it is not possible to quickly change clothes, then do everything to make you as comfortable as possible. At least take off your shoes.

2. Decide how long you will meditate. Before you begin, you should decide how much time you can devote to meditation. Many practitioners advise doing this activity for 20 minutes twice a day, but beginners can start with 5 minutes of exercise once a day.

   • Try to also meditate at the same time every day - it doesn't matter if it's in the first 15 minutes after you wake up or 5 minutes during your lunch break. Whatever time you choose, try to incorporate meditation into your daily schedule on a regular basis.
   • Once you have chosen a time to meditate, try to stick to it every day. Don't quit if you feel like you can't do anything. Learning to meditate properly takes time and practice. The most important thing to start with is just not to quit.
   • Find a way to keep track of your meditation time without getting distracted. Set your alarm to a low volume or time your meditation time to coincide with some natural phenomenon - for example, until the sun shines specific place on the wall.

3. Do some stretching. When meditating, you have to sit in one place for a while, so it's important to minimize any tension in your muscles before you begin. Stretching for a few minutes will help you prepare your body and mind for meditation. This will also help you relax rather than focusing on the fact that you are sore or numb.

   • Don't forget to stretch your neck, shoulders and lower back, especially if you sit in front of the computer a lot. Stretching for the leg muscles, especially inner surface hips, it will be helpful if you meditate in the lotus position.
   • If you don't know the best way to stretch, try different techniques before you start meditating.

4. Sit in a comfortable position. It is very important to feel comfortable while meditating, so try to find the most comfortable position possible. Traditionally, meditation is practiced while sitting on the floor on a cushion in lotus or half-lotus position, but if your legs, hips and lower back are not flexible enough, you may find it uncomfortable. Choose a position in which you can easily maintain balance and are able to sit upright and straight.

   • You can simply sit on a cushion, chair, or bench to meditate, with or without crossing your legs.
   • When you sit, your pelvis should move forward so that your spine is in a central position relative to the two pelvic bones- the points on which you transfer your weight when sitting. To move your hips into the correct position, sit on the front of a thick cushion or place something 7-10 cm thick under the back legs of a chair.
   • You can use a meditation bench: they are usually already made with an inclined seat. If your bench has a regular seat, place something under it to tilt it 1 to 2.5 cm.
   • Once you are in the desired position, focus on your back. Starting from the bottom, imagine each vertebra balancing on the previous one to support the entire weight of your torso, neck and head. It takes practice to find a position where you can relax your torso and maintain balance with minimal effort. If you feel tension in any part of your body, relax it. If you can't relax without falling over, make sure your posture remains straight and try to shift the center of gravity of your torso so that all parts can relax.
   • Most importantly, you should feel comfortable and relaxed, and your torso should be stable and balanced so that your spine supports your body weight above your waist.
   • The traditional position of the hands is that the hands lie one on top of the other in front of you, palms up, with the right hand covering the left. However, you can also leave your hands in your lap or at your sides.

5. Close your eyes. Meditation can be practiced with open and eyes closed, but beginners are often advised to close their eyes so as not to be distracted by visual stimuli.

   Part 2

   Types of Meditation

   1. Concentrate on your breathing. The most basic and universal meditation technique of all, breathing meditation, is in a great way to start practice. Select a point above your navel and concentrate your mind on it. Notice how your chest rises and falls as you breathe. Don't make any conscious effort to change your breathing rate, just breathe freely.

      Clear your mind. During meditation, you should concentrate on one thing at a time. If you are a beginner, you may find it easier to focus on something like a mantra or visual object. If you have been meditating for a long time, you can try to free your mind from any thoughts at all.

      Repeat the mantra. Mantra meditation is another popular form of meditation that involves repeating a mantra (sound, word, or phrase) over and over again until you are able to calm your mind and enter a meditative state. The mantra can be anything you choose, but it should be easy to remember.

      Concentrate on a simple visual object. Like a mantra, you can use a simple visual object to fill your mind and achieve deeper awareness. This is a form of meditation with with open eyes, which many consider simpler.

      Practice visualization. Visualization is another popular meditation technique. It is about imagining a quiet place in your mind and exploring it until your mind is in a state of complete calm. It can be any place you like. However, it should not completely replicate a real place. Let it be unique and exist only for you.

      • The place you are visualizing may be warm sandy beach, a flower meadow, a quiet forest or even a cozy living room with a roaring fireplace. Whatever you choose, let this place be your refuge.
      • Once you have mentally entered your refuge, begin to explore it. You don't have to "create" the setting or environment, it's already there. Just relax and the details will appear before your mind's eye.
      • Pay attention to the lights, sounds and smells of your surroundings. Feel the fresh breeze on your face or the warmth of the fire warming your body. Enjoy the space for as long as you want, allowing it to organically expand and become more real. When you are ready to leave your seat, take a few deep breaths and then open your eyes.
      • Know that the next time you practice visual meditation, you can return to the same place or create a new one.

   2. Consistently focus on your body. This means concentrating on each part of the body in turn and conscious relaxation. This simple technique Meditation will allow you to relax your mind just as you relax your body.

      • Close your eyes and choose a point on your body, such as your toes. Concentrate on any sensations you feel in your toes and make a conscious effort to relax any tight muscles and release tension or pressure. Once your toes are completely relaxed, move to your feet and repeat the relaxation process.
      • Continue along your entire body, moving upward from your feet to your calves, knees, hips, buttocks, pelvis, abdomen, chest, back, shoulders, arms, hands, fingers, neck, face, ears and crown. Spend as much time as you want on each part.
      • When you have finished relaxing each part of the body individually, focus on the body as a whole and enjoy the feeling of calm and relaxation that you have achieved. Focus on your breathing for a few minutes before ending your meditation.

   3. Try meditation that focuses on your heart chakra. The heart chakra is one of seven chakras, or energy centers, located in the body. The heart chakra is located in the center of the chest and is associated with love, compassion, peace and acceptance. Meditation that focuses on the heart chakra involves immersing yourself in these feelings and sending them out from within into the world around you.

      • To begin, close your eyes and rub your palms together to create a feeling of warmth and energy. Then put right hand on the center of your chest over the heart chakra and cover it with your left hand.
      • Take a deep breath and as you exhale, say the word “yam,” the vibration of which is associated with the heart chakra. As you do this, imagine bright green energy emanating from your chest and your fingers.
      • This green energy symbolizes love, life, and all other positive emotions that you feel in this moment. When you are ready, remove your hands from your chest and allow the energy to flow freely, sending love to your loved ones and to the world around you.
      • Feel your body from the inside. Do you feel energy filling your body, especially your arms and legs? If you don't feel it, that's okay. But think about how we're able to move in different parts bodies? This happens with the help of the energy that fills our body. Focus on this energy, which will help you become aware of not only yourself in the present, but also to unite with your primal essence and the flow of life within you.

   4. Try meditation on the go. Walking meditation is an alternative form of meditation that involves observing the movements of your feet and becoming aware of your body's connection to the earth. If you are planning long sitting meditation sessions, it is a good idea to break them up with walking meditation sessions.

   Part 3

   Meditation in everyday life

   1. Try to meditate at the same time every day. If you practice meditation at the same time, it will quickly become a daily habit. By meditating every day, you will see positive results faster.

      • Early morning is a good time to meditate as your mind is still free from the stress and worries that it encounters during the day.
      • Not the most best idea is meditation immediately after eating. If your body is busy digesting, you may feel discomfort and be less able to concentrate.
      • You can also try various meditation apps. They will help you get started. In such applications, you can not only choose the time or music, but also receive meditation instructions.

   2. Go to a guided meditation session. If you need more guidance, it may be a good idea to take a meditation course with an experienced teacher. Look for such activities in your city via the Internet.

      • Meditation classes can be held in fitness clubs, spas, as well as schools or centers of relevant spiritual practices.
      • Meditation courses cover almost all types of this practice, but you can also try going to a meditation workshop where you will have the opportunity to try different types this practice and understand what suits you the best way.
      • If you need step-by-step directions but don't want to attend a class, you can download an app for your smartphone.
      • Instructional videos and guided meditation sessions can also be found on YouTube.
      • For more immersion Look for a spiritual practice center where you can devote several days or even weeks to intense meditation.

   3. Read spiritual books. This advice is not for everyone, but for some people, reading spiritual books and sacred texts helps them gain a deeper understanding of meditation and inspires them to seek inner peace and spiritual awareness.

      • Good books to start with are Deep Mind: Cultivating Wisdom in Everyday Life by the Dalai Lama, The Nature of Individual Reality by Jane Roberts, and One Minute Mindfulness by Donald Altman.
      • If you want, you can glean nuggets of wisdom from any spiritual or sacred texts and apply them during your meditation practice.
   4. At first it is difficult to concentrate. However, you will get used to it if you meditate regularly. You just need practice.
   5. If you practice meditation for a long time, it will bring excellent results, so it is worth continuing. Here are the benefits it will bring you: increased awareness and alertness, decreased stress, a calmer and more relaxed mood, improved memory and concentration, and increased gray matter (brain cells) in various areas of your brain.
   6. If you find it difficult to meditate for as long as you planned, try shortening your sessions for a while. Almost everyone is able to meditate for a minute or two without being distracted by intrusive thoughts. Then, as your mind calms down, gradually lengthen your sessions until you reach your desired time.
   7. It is very easy to lose track of time during meditation. However, worrying about time can distract you from meditating. Some people find a solution to setting a timer to keep track of how long it takes them to meditate. Choose a quiet timer. If it sounds harsh, you may be distracted by just waiting for the signal.
   8. Don't expect instant results. The goal of meditation is not to make you a Zen master overnight. Meditation works best when you focus on the meditation itself and not on its results.
   9. With correct posture, you will breathe easier as there will be more space in your lungs. You can notice how most of the muscles in your torso help you breathe, from your pelvis to your neck, slightly supporting the centrally located diaphragm, your breathing muscle. If you notice this, it is a sign of good posture. You will feel easy and comfortable with her; you will feel like you are practically floating.
   10. What you do with your liberated consciousness is up to you. Some people believe that this is a good time to introduce an intention or desired outcome into the subconscious. Others prefer to rest in those rare moments of silence that meditation provides. For religious people, meditation is often a way of communicating with god(s) and a channel for receiving visions.
   11. Here are some other benefits of meditation that are less obvious to most people: falling asleep easier, helping you fight addictions, and an elevated state of mind (which is most pronounced in people who have spent more than a thousand hours meditating, like Buddhist monks).
   12. Make an effort to be aware of your mood and thoughts when you are not meditating. You may notice that you are calmer, happier, and more mindful on the days you meditate, and also see a decrease in these qualities on the days you don't practice.
   13. Please do not expect immediate results. It may take you several weeks; Do not give up!
   14. If you want to meditate, but you feel too tired, exhausted, exhausted, or even just stressed that you try but cannot achieve the necessary state, then just do something relaxing. Go for a walk or jog, then take a shower or bath. This will relieve you of stress. Then try meditating again.

The content of the article

Absolutely anyone can practice meditation. The advantage of meditation is that regardless of body type or religion, it will provide beneficial influence on the body. You can meditate anywhere, but it is better to do it at home in a calm environment.

Best suited for women meditation which is performed in dance. You can choose any rhythm and perform different dance moves. Various body movements can be completely spontaneous; there is no need to memorize any special dance steps. You can choose any music that you like. It is recommended to meditate in silence, then the body more clearly reproduces the signals that the brain sends. As a result of daily meditation exercises, a more complete sense of your own body is revealed.

Meditation allows you to better understand yourself. When meditating, it is advisable to observe next rule- this is to try to keep your back and head on the same line. You can lie on the floor or on another flat surface and extend your arms along your body. You should try to keep your back straight. Wear loose clothing and try to completely relax. Having straightened your posture, you can meditate in the evening, comprehensively analyze the past day and get answers to your questions.

If you meditate late at night, you run the risk of simply falling asleep. When meditating, despite a completely relaxed body, the mind should be clear. Meditation done early in the morning will improve your communication skills. Communication with people around you is more productive and purposeful. Morning exercises They charge you with energy and allow you to spend the whole day assembled.

Meditation together with a partner significantly strengthens family relationships. Joint activities allow you to completely restore harmony in your relationship with your partner. Meditation is a bit like tantric exercises and allows you to understand yourself, common goals and indicates the vector of joint forward movement. In this way, affection and respect for each other are greatly enhanced.

What should you think about during meditation?

At first, thoughts may be confused, but the tangle of problems must be unraveled from the very beginning. A wide variety of feelings can come up - anger, disappointment and resentment. A person may even start crying during meditation. You should not restrain or block these manifestations of your spiritual impulses, because purification occurs along with tears.

The true roots of the problem are understood, and ways to solve it are also clarified. Meditation while eating: Be sure to lay a white tablecloth and place all tableware on it. Then place a plate of food right in front of you and meditate. Feel the taste of food by placing the first bite in your mouth and chewing the food slowly. You must realize that along with food, the body receives the necessary nutrients, vitamins and microelements. All thoughts should be aimed at feeling full from the very process of eating.

This way, you will get up from the table feeling completely full with significantly less food, and not with a feeling of fullness in your stomach. Meditation while washing dishes: You need to relax and focus on the feeling of cleanliness. First, place your hands under the stream of water and imagine how the water washes away all the dirt, and with it negative energy.

Feel the smoothness of cleanly washed dishes and fully concentrate on the washing process. Under no circumstances should you rush; wash and rinse all dishes thoroughly. After this, you can feel such an influx of strength, reminiscent of a morning charge of vigor. The sensations may resemble freshness and vigor - this is a manifestation of the correct process of meditation.

While Walking: Meditating while walking allows you to fully experience peace and reconnection with nature. It is necessary to concentrate on alternating inhalation and exhalation and a measured pace of movement. The process of meditation should bring joy and a feeling of fullness of life. It’s great if you go on a walk with dear person or your favorite pet.

Tags: About the subtleties of meditation

This is how people who begin to master meditation often describe their experience.

“I decided to try meditation. Chose for this convenient time, waited until no one was home and no one was interfering. I sat down, closed my eyes, expecting to feel universal bliss and... the thought came to my mind: “What would be better for me to cook for dinner: meat and potatoes or chicken with rice?” I quickly drove out this unnecessary thought and began to concentrate on breathing.

For about half a minute I succeeded, and I, rejoicing at my success, began to think: “What a great fellow I am! I wonder if universal bliss will soon overtake me?” Then I began to remember other people’s stories about very pleasant experiences of peace and tranquility during meditation and began to listen to myself: “Hey, where is the peace and tranquility? Have you arrived yet or not yet?” For about five minutes I was waiting for incredible sensations, until it dawned on me that all this time I was not feeling and was in contemplation, but was thinking and expecting. Thoughts crept up unnoticed, and I didn’t even notice how it happened.

I returned to observing my breathing. For a minute, silence reigned inside, against the background of which a vile voice whispered another thought: “Still, I have to make chicken and rice. And salad!”

In previous articles about meditation, we already talked about the fact that distracting thoughts may come to mind during practice. What to do in this case? About this in today's material.

Thoughts are normal

The first thing that is important to remember is that thoughts during meditation are completely natural and normal. If you are not a Buddhist monk who devotes many hours to the practice of meditation every day, then you can be sure that distracting thoughts will definitely appear in your mind. Therefore, you don’t need to think that since some nonsense pops into your head every now and then during practice, it means something is going wrong and you are unable to meditate. Consider thoughts as a natural part of your meditation.

No need to fight

Fighting with yourself is absolutely futile. If you try at all costs to drive away your own thoughts, you will get nothing but disappointment. So, under no circumstances try to change anything through force of will.

Make thoughts your ally

Let's remember that the main purpose of meditation is to develop awareness. Practice awareness of distracting thoughts.

IN ordinary life We rarely pay any special attention to our thoughts. Most of of them appears without any control on our part, automatically, and also disappears. The most interesting thing is that the lion's share We are not even aware of our own mental products. Therefore, people who begin to practice meditation are often very surprised at how many thoughts are constantly spinning in their heads.

Thus, awareness of one's own thoughts is good way development of awareness, which can be built into any form of meditation. Let's say you are doing a meditation focusing on breathing. You fix your attention on your breathing, and at some point you are distracted by some extraneous thought. You pay attention to this thought (become aware of the fact that it has arisen) and return to observing your breathing. It is possible that in 5-10 seconds the following thought will come to you. Be grateful to her. It helps you develop awareness of what is happening inside you. Pay attention to it and return to observing your breathing.

At first there can be a lot of such switchings. But as you practice, you will see how such simple awareness of your own thoughts and patient, regular return of your attention back to practice disciplines the flow of thought: there are an order of magnitude fewer thoughts, and a feeling of deep peace appears inside.

Don't strive for a state of thoughtlessness

I already talked about this at the beginning of the article. But, since this is very important, I will emphasize it again. You should expect a state of absolute thoughtlessness only if you have been meditating somewhere on a mountain in Tibet for ten years. Set realistic goals for yourself. Good result practice will reduce the number of thoughts that come into your head during meditation. For example, if at first thoughts visited you at a speed of 30 thoughts per minute, then it will be great if their number is reduced to 15 per minute.

When you manage to reduce the flow of thoughts even just a little, you will definitely feel a positive effect from this: chaos from thoughts takes a lot of strength and energy. When there are fewer thoughts, emotional level a feeling of deep calm arises, relaxation appears on the physical. In addition, a clearer and more precise vision and understanding of any currently relevant life issues may appear. Mental garbage distracts and prevents you from seeing something truly important. That is why often during meditation, when unnecessary thoughts go away, thoughts come to mind. interesting ideas, good solutions to pressing issues.

In the next article read about non-standard approach, helping to reduce the flow of thoughts during meditation!

P.S.: Get it e-book"How to start meditating? Step-by-step instruction" to your email or personal Facebook messages. In it you will find all the information necessary to master meditation: various techniques and exercises, ways to easily and effectively overcome difficulties that often occur on the path to mastering the practice, etc.

- this is surrender to freedom To a higher power. This is not thinking. It is a means that connects us to our true selves and to that which is greater than us. Meditation is what nourishes our Spirit. It is the fuel for our spiritual growth and the key to ascension. Simply put, it is our connection to Divinity.

2. Where did meditation originate?

Meditation originated in ancient times. Researchers believe that altered states of consciousness, including meditative states, have already been discovered primitive people while observing the flames in the fire. Descriptions of meditation techniques can be found in Indian scriptures, whose age is about five thousand years. Over the course of thousands of years, meditation has evolved into various structured practices and styles and spread throughout its continent of origin, Asia. It was only in the 1960s and 1970s that meditation became popular in the West. From this point on, various versions of meditation spread throughout the world.

3. What are the benefits of meditation in everyday life?

The benefits of meditation include a reasonable detachment from stressful situations in life and trust in the forces that create this life. Life can seem challenging, and it is important to have both ways and means to cope with its challenges. It's easy to become stressed and irritable, thinking about difficulties at work and in your family. It is very easy to stop noticing all the good things in our lives. Meditation helps us to be a witness: to see what is stressful and what is favorable for us. It helps you see things clearly, as if from a distance.

4. How is meditation different from relaxation, contemplation, concentration or hypnosis?

Ahaja meditation is truly different from relaxation, contemplation, concentration and hypnosis, not only because it relaxes, gives peace, joy and optimism, but also because it actually transforms a person, gradually and deeply, into a beautiful and happy person . This happens without serious effort, thought or concentration.

5. What time of day is best for meditation?

At sunrise, early in the morning - traditionally the most best time for meditation. At this time, a person is able to feel silence in complete harmony with nature. Morning meditation is especially effective if a person feels rested after a good, full sleep. Evening is also the time of day when we can easily immerse ourselves in meditation. In the morning we feel the need to start our day in the best possible way. In the evening we want to relax after a working day. The exact best time to meditate depends on our lifestyle, work, and the various tasks we need to do every day.

6. Which is better to meditate: with open or closed eyes?

It is more pleasant and beneficial to meditate with your eyes closed. In this case, the perception of your inner essence can become deeper. However, in cases where during meditation a person begins to experience something extraordinary (for example, he has the feeling that the body is “turning over” inside), or he sees colors, it is strongly recommended to open his eyes. This phenomenon means that you are either in the left or right energy channel, and not in the central one. Full meditation is possible only in the central channel.

7. How long should meditation last?

We must give ourselves the time necessary to focus and find that special silence within us. Therefore, it is usually better to meditate for at least fifteen minutes. The depth and quality of meditation is not the same throughout, especially if you have not tried meditation before, so fifteen minutes of quality meditation is our goal. In order to achieve a truly meditative state, it is highly recommended to accept and forgive all thoughts that may be hindering you. Then true meditation will come and you will be able to enjoy.

8. Where is the best place for me to meditate?

When you fill the space you're in with art and create a beautiful room, you feel joy when you walk into it. Also, when you use the same place for daily meditation, you create favorable atmosphere, which sets you up for meditation. Because no strict rules about the place of meditation, then meditate at home in a place specially chosen for this. In addition, attending group meditations at a Sahaja Yoga center will strengthen your state of thoughtlessness. As you grow in meditation, you will feel calm wherever you are.

9. Do I need to sit cross-legged?

Walking cross-legged on the floor during meditation is good, but it is not the only possible position. You don't have to sit cross-legged. You can sit on a chair. Remember that you must be comfortable in the position in which you are sitting, otherwise you will be distracted by physical discomfort and will not be able to enter a meditative state. But try to maintain your posture and sit with your back straight.

10. Can I do without a teacher?

In Sahaja Yoga you can become your own teacher. Meditation reveals the knowledge that lies within each of us. You will learn what is right and what is wrong. You will get a feel for which techniques to try and which to avoid. But at the same time, you will always benefit from other people's experiences. Thanks to meditation in a group and communication with people who practice Sahaja Yoga, your progress increases many times over! We grow through collectivity, humility, and surrender to a Higher Power.

11. Should I use music during meditation?

Nasha everyday life and thoughts about it distract us, so it is very difficult to achieve concentration. Music helps to achieve a state of meditation. Listening to calm music, we notice positive changes in our attention, which was previously occupied by various experiences and problems, and has now become more subtle and stable. In this way, meditation becomes spontaneous and effortless. Moreover, ragas and some melodies of Indian classical music were created precisely in order to awaken the subtle energy forces within a person. Even by listening to them, you will be able to feel an increase in the flow of vibrations, which will effortlessly lead you to a deeper spiritual state.

12. What are mantras, do they need to be chanted?

The word "mantra" comes from the root word "man", which means "to think" or "to meditate". A mantra is what is said during meditation. This is the transformation of vibrations into special sounds that have a direct impact on our internal state. By pronouncing a mantra, a realized (enlightened) soul directs spiritual energy to achieve a specific goal for which this mantra is intended. Mantras are most effective during meditation. For example, when a problem or blockage is found in any energy center, mantras can be used to clear it and achieve a state of thoughtless awareness in which the spiritual nature of a person begins to manifest itself spontaneously.

13. Can I learn to meditate from a book or DVD?

You can learn to meditate from a book or DVD, but remember that a book or DVD can only take you to the point. Attending collective classes in Sahaja Yoga will help you deepen your meditations. They provide the opportunity to receive practical advice from the instructor and direct answers to your personal questions.

14. What does it take to start meditating?

To start meditating, you need to find a quiet place. You will also need a table or shelf on which to place a lit candle and a photograph of Shri Mataji. These items are used to help our meditation. A candle gives fire, which frees us from the problems of our left energy channel. The portrait of Shri Mataji is an integral part of meditation. It emits vibrations to which Kundalini responds, making it easier to meditate. If you want to sit on the ground, you will need a mat. If you prefer to sit in a chair, make sure you are comfortable. The main thing is to try to create a relaxing atmosphere so that you can meditate in peace.

15. What will happen when I meditate?

The first thing that will happen to you is that you will feel a cool breeze on the top of your head (in the energy center called "Sahasrara") - or at least on your palms. You may also feel hot or cold. The most amazing thing about meditation is being in a thoughtless state, which means calmness without thoughts. In this state you enjoy the present. If you practice meditation every day, you will notice that your worries about the past and future will gradually disappear. You will become more active, alert and healthy as the three nadis (energy channels) and seven chakras (energy centers) are cleansed and enriched through daily meditation.

16. Do I need to clear my mind?

This is perhaps the greatest difficulty for the human mind: to stop thinking. To clear your mind, you must tell your thoughts to go away, take your mind off things. You just need to let go of all the disturbing thoughts and tell them, "We'll deal with it later." Achieving thoughtless awareness is the goal of meditation. To “turn off” thinking, you need to surrender to the will of your own Kundalini energy, allow it to correct your condition. Just say, "I'm not the one doing this."

17. Do I need to concentrate?

When meditating, you don't need to concentrate so much as you need to clear your attention. If you find it difficult to focus your attention on pure things, such as your connection with God, then you need to use other techniques to slow down your thoughts. The practice of forgiveness is one of the ways to purify attention. Another way is to raise attention last energy center on the crown of the head, which is called Sahasrara. If you notice that thoughts appear during meditation, simply return your attention to Sahasrara and say to yourself, in your heart: “I forgive everyone, I forgive myself.”

18. What difficulties arise during meditation?

The only known difficulty is the ability to enter a meditative state and get rid of annoying thoughts. To do this, you can use some techniques: for example, forgiving everyone and yourself, as well as detached observation of the flow of passing thoughts. Another good method that works is listening to meditative music (such as classical Indian ragas). But when you listen to music, try to do it not through your ears, but through the Sahasrara chakra. Self-discipline makes meditation easier. The routine of meditating twice a day in itself makes it easier to enter into meditation every day.

19. Can children meditate?

Yes, children can meditate. In fact, children are even better at meditation than adults because they have fewer conditioning and problems that can prevent them from relaxing. For this reason, children can enter a state of meditation faster.

20. Will I have to change my life?

No, to practice Sahaja Yoga you do not need to artificially change your lifestyle until the changes happen on their own, without effort. The lifestyle is adjusted according to the needs of the body and Spirit, which makes our life truly comfortable and easy. You will find that over time, unwanted, destructive things will disappear from your life.

21. How will I learn to meditate?

The best way to learn to meditate is to simply meditate. You could say this is “on-the-job training”—learning through practice. Learning to meditate is like learning to walk. Listening to others do it or watching them climb will not get you any closer to your goal. Meditation is something we are all familiar with. It is within us, like breathing, sleeping or walking. If you want to become peaceful and live in the present, then you can meditate. You will be in meditation before you even think about it. Your very desire is the key to meditation.

If the teaching is given to you without any difficulty, it will not be very effective for you. Without sacrificing anything, you will not receive the jewel.
We sacrifice a lot for stupid things. Because of attachment, we are ready to give our hand. Because of anger we lose our body.
So some difficulties are on your spiritual path- this is a very insignificant thing.
/Milarepa/

Meditation - how to start

I will talk about how to meditate correctly, give an example of a specific meditation that you can start doing right today, and tell you about the correct position in which your body should be during the session.

Meditation is effective exercise by relaxation and concentration, which frees your mind from thoughts and worries, calms you down and puts your thinking in order. Regular classes meditation improves your mood, teaches you to relax and not react to stress, helps in the fight against bad habits (smoking and alcohol), strengthens your will and character, improves your concentration, memory and intelligence.

Most importantly, meditation develops in you a healthy critical ability, the ability to look at things around you and also at yourself, soberly and impartially, and rids your perception of 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 “comprehending the absolute.” The purpose of meditation is healthy body and a healthy mind, calmness, harmony, balance and happiness. Everything that is so lacking in our busy times.

Meditation is not as difficult as it seems. Moreover, I am sure that most of you have already practiced meditation of some kind, and you are even able to appreciate its effects! Surprised? Many of you, when you could not fall asleep for a long time, began to count sheep: one sheep, two sheep, another sheep, until you fell asleep. At the same time, one could imagine the curly-haired sheep themselves jumping over the fence, for example. It helped someone. Why do you think? Because if you kept your attention on one thing, you stopped thinking about something else. All worries and thoughts left your mind!

And the very monotony of this process calmed you down and you fell asleep! You see, no tricks, everything is extremely simple. Meditation is based on a similar principle, although this is a very crude and simplified comparison. You concentrate on your breathing, on an image or on a mantra, thereby calming your mind. But there is no doubt that the effect of meditation is much broader 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 entirely play into the hands of the dissemination of this undoubtedly useful and effective practice in our country, since all these terms can cause bewilderment and skepticism among ordinary person. All this smacks of some kind of sectarianism, behind which it is impossible to discern the very essence of meditation. Well, really, why do you need to “open the lower chakra” when in fact you just want to learn to control your emotions, not give in to momentary impulses and mood swings, or get rid of depression?

I look at meditation completely differently. For me, this is not a religion, not a secret teaching, but a completely applied, so to speak, discipline that has helped me a lot in life, ordinary, earthly life, and not transcendental cosmic-spiritual life. She helped me cope with my character flaws, addictions, and weaknesses. She allowed me to more fully realize my potential, put me on the path of self-development, and if it weren’t for her, this site would not exist. I'm sure it can help you too. Anyone can learn meditation. There's nothing complicated about it. And even if you don’t succeed, it will still have its effect. So let's get started. If you want to start meditating, then first:

Time for Meditation

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

I'm sure everyone can set aside 30 minutes a day. Many people complain about lack of time and this fact can be used as an excuse for why they do not exercise or meditate. You are not doing this for anyone - first of all, for yourself. This is an action aimed at achieving personal happiness and harmony. And this harmony does not cost that much. Just 30 minutes of your precious time! Is this a big fee?

In the same way, playing sports is aimed at strengthening your health, which is more important than anything else, which everyone constantly forgets about and is chasing the implementation of immediate, short-term goals, rather than global goals, sacrificing strategy in favor of tactics. But this is in best case scenario. Most often, this half an hour, which could be spent with great benefit, will be spent on classes for less important things(even if everything is judged by your own criteria of importance). That is why you cannot sacrifice this in favor of something else, less significant.

The topic of this article is not sports. But, since I started 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 people underestimate the effect of meditation until they start doing it themselves.

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, replaces the same amount of sleep time, or even much more, as you rest and relax. If you have very, very little time and you also don’t sleep much, or it’s very difficult for you to sit idle for 20 minutes in the beginning, then you can try 5-minute meditations. This is a special technique taught by one of famous masters this practice. But I would still recommend meditating for at least 15 minutes for an adult and 5-10 minutes for a child.

Place for meditation

It is best to meditate in a quiet environment. Nothing should distract you. Some people do not recommend practicing in the room where you sleep - in this case, there is a high probability that you will fall asleep during the session due to the fact that your brain is accustomed 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. This is not critical, believe me. If for some reason you cannot find a suitable environment for meditation, then this is not a reason to give up the practice. When I first started meditating, I lived in the Moscow region and had to take the train to work every day. I practiced along the way and, despite many distractions, I managed to somehow relax.

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

Body and meditation

It is not necessary to sit in the lotus position. The main thing is that your back is straight and you feel 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 a chair, preferably not leaning on its back. A straight back position is necessary to make it easier for you to breathe and for air to pass through your lungs better. It is also required to maintain awareness. After all, meditation is a balance on the verge of relaxation and internal 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 maintaining attention and concentration. A straight back helps with this. If you sit up straight, you are less likely to fall asleep during meditation. (This is why I do not recommend meditating while lying down)

What to do if your back gets very tense?

During a pose with a straight back, muscles that are little used in life can be used and the back can become tense. It's a matter of training. I recommend that you first sit on a chair with your back straight and do not lean your back on the back of the chair. It is better to tolerate mild discomfort 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 straight position spine.

With each new practice session, you will sit longer and longer with your back straight, 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 you can't do this, it's okay, leave everything as it is. Bring your attention to your breath or mantra. When you notice that you have started to think about something, just calmly return your attention to the starting point (mantra, breathing). Avoid trying to interpret thoughts, emotions, sensations, desires that arise inside. Perceive these things without getting involved in them.

The paragraph above practically contains comprehensive instructions on meditation for those who have just begun to practice 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.

Explanations for the practice of meditation

While you are watching your breath, you cannot think about anything at the same time. Therefore, when you return your attention to your breathing, the thoughts will go away on their own. But sometimes, having achieved good concentration on the subject of meditation, that is, the image, breath or mantra, you will be able to observe thoughts from the outside, how they come and go, how they float past you like clouds. And it will seem to you that you are not a participant in this process, you remain on the sidelines.

But this does not 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. As soon as you notice this, simply return your attention to your breathing. That's all you need to do, develop concentration.

It can be difficult to get rid of thoughts 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 mind, trying to keep your attention on the mantra or breathing.

A modern person receives a lot of information every day: meetings, affairs, worries, the Internet, new impressions. 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.

There is no need to mentally scold yourself for not being able to relax or get rid of thoughts. There is no need to try to greatly influence how meditation goes. You simply calmly observe what is happening without interfering with it. Let everything take its course: good thoughts don’t come, but good thoughts come too.

Take the position of a detached observer: do not make any judgments about your thoughts. You should not compare how you feel to how you felt during another meditation or how you think you should feel. Stay in the present moment! If your attention is distracted, then calmly, without any thoughts, transfer it back to the starting point.

In general, there is no need to think: “I need to stop my thoughts,” “I need to relax,” “I can’t do it.”

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

(Everyone can remember their fruitless attempts to fall asleep. 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 some time you will fall asleep peacefully. The same thing happens during meditation. Let go of your desires to dive deeper into meditation, get rid of thoughts, achieve some special state. Let everything happens the way it happens.)

Of course, meditation cannot be completely compared to sleep. During it, there is still a small bit of effort. This is returning 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 gentle insistence, constantly reminding you that your attention has wandered to the side. You should not relax to the point where you leave absolutely everything to chance. A small part of you must try 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. This is difficult to explain in words. But if you try to meditate, you will understand what I am talking about.

Now, in connection with big amount comments and questions, I would like to dwell on one thing again. Even if you cannot stop the so-called “internal dialogue” and you constantly think about something during meditation, this does not mean that it is in vain! All the same, 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 only say that meditation has failed if you haven't meditated at all! Your goal is to notice when your attention begins to wander, not to get rid of thoughts.

Therefore, people who constantly think about something during practice also 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, I’m nervous, I’m angry, I’m worried - it’s time to stop.” If previously these feelings seemed to pass you by, 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 mindful at any moment 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 concentrate on during meditation?

• Concentrate on breathing: you either simply follow your breath, direct your mind's eye to this natural aspect of your life, feel how the air passes through your lungs and how it comes out back. There is no need to try to control your breathing. Just watch him. It should be natural. During meditation, your breathing may become very slow and you will feel as if you are barely breathing. Don't let this scare you. This is fine.
• Recite a mantra mentally to yourself: you say repeated words of prayer in Sanskrit to yourself.

• Visualization techniques: you imagine different images, both abstract ones, like multi-colored fire, and quite concrete ones. For example, you can put yourself in an imaginary place where you will feel peace and tranquility.

If you don't know which of these types of practices to use, then listen to yourself. Or just try all the options and determine the best one for yourself. I think it doesn't really matter which meditation you choose, as they all share the same principle.