Today's fashionable meditation is actually a great way to restore the body’s energy, control your life and find a solution to any problem.
From a practical point of view, meditation can relieve pain, relieve insomnia, depression, and breakdown.
In order to master the technique of contemplation to perfection, adherents have been practicing meditation for years.
But for us ordinary people, a few minutes a day is enough.
The main thing is to know how to meditate.
How to meditate: basic principles
If you do not delve into the jungle of philosophy and the depth of the eastern teachings of Zen or Chan, you can quickly learn the basic principles of meditation. Anyone who needs a deeper understanding of what is happening will go further: find a teacher, study literature.
Practical meditation can also be understood by a beginner. The basic principle is the state of peace of mind, comfort, peace of mind. During immersion in yourself, nothing should distract or cause discomfort. There are other equally important principles:
• comfortable clothes, loose and “not hot”, which should neither restrict movements, nor rub, or crush;
• ongoing practice. You can not meditate from case to case, you need at least a daily dive-contemplation once, but preferably twice: morning and evening. Ideally, one should practice meditation several times a day;
• The right attitude and preparation of the place for meditation.
To learn how to meditate properly, you need to purposefully and persistently train the skill enters into a state of inner contemplation. It may take several months to get the first positive practical results, that is, to feel that very inner illumination akin to ecstasy. When a person plunges into a meditative trance, endorphins, hormones of happiness, begin to be produced. Hence the special state of weightlessness, joy, pleasure experienced by practitioners.
How to meditate: body and arm position
There are many different techniques and techniques for entering a trance. You can do this while lying, sitting, taking special poses. The simplest and most common is the lotus position. Sitting position, back straight, legs bent at the knees, crossed, right foot resting on the left thigh, left foot lying on the floor, her foot pressed against the right thigh.
A simpler option is the half-nose pose, in which you do not need to achieve the ideal position of the foot on the thigh. No pain or discomfort should be felt in the legs, knees, ankles.
The top of the head must be pulled up, while the chin is slightly lowered.
It is difficult for a beginner to keep his back for exactly a long time. Therefore, you can lean against a flat vertical surface. Otherwise, the spinal column will be in constant tension, it will not be possible to achieve comfort, meditation will not work.
It is not necessary to artificially maintain a direct posture: keep your shoulders deployed, stretch yourself upward perfectly. The back can even stoop slightly, making it rounded.
The position of the body during meditation is called asana. At the same time, in order to meditate properly, one must perform the mudra, that is, fold the hands and fingers in a special way. The bottom line is that there are points on the fingertips that are responsible for the energy of individual parts of the body. The special position of the fingers and hands activates these areas.
Interestingly, each finger also corresponds to some features of a person:
• thumb - will, character;
• index - wisdom, confidence, thinking;
• medium - control over emotions, harmonious attitude, patience, emotional balance;
• nameless - health, vitality;
• little finger - creative abilities, the desire for self-improvement.
Mudras are a great way to make the body’s energy recover and activate. You can do them even without meditation, on your own, but in combination with asanas and pranayama (a special breathing technique) they give a person longevity and excellent health.
It is enough for beginners to master the four basic mudras in order to understand how to meditate properly.
1. Mudra of knowledge: hands are turned palm up, resting on their knees. The thumb and forefinger are closed in a ring, the remaining fingers are in a natural slightly rounded position. This position improves memory, stimulates thought processes, relieves depressive states, relieves anxiety and anxiety, and increases the brain's susceptibility to learning new knowledge.
2. Mudra of calm: one hand rests on the other, the thumbs touch with the tips, arms crossed under the stomach, palms pointing up. Surprisingly, often people who are not at all aware of the existence of the wise find such a situation for the palms, and it becomes familiar.
3. The mudra of life: the palms turned upside down with their palms resting on their knees, three fingers close together: thumb, little finger and ring finger. The two remaining fingers are extended horizontally, but without tension. Mudra enhances the surge of vitality, restores energy, makes a person vigorous, hardy, efficient, improves eyesight.
4. Mudra of power: the position of the palms turned upside down on the knees, the ring is formed by the thumb, middle and ring fingers. The little finger and index finger are extended, but without tension. This position relieves pain, cleanses the body of toxins.
How to meditate: controlling breathing and thoughts
Beginners do not need to try to master any special breathing techniques. By the way, it can be very dangerous, for example, it will end in convulsions. How to meditate so that breathing is under control? Breathe calmly, naturally, without stress. No artificial acceleration or deceleration of the respiratory rate or pauses is necessary.
As you deepen in yourself, breathing itself will become slower, measured, deep. It is often called the inferior, or diaphragmatic - just like that, the “tummy,” breathe young children.
The technique of proper meditation can be presented in a few steps:
• take the right pose, put your fingers together in a mudra (the muscles of the face and abdomen are absolutely relaxed);
• concentrate on breathing, mentally monitor the inhalation and exhalation, gradually get rid of extraneous thoughts, plunge into yourself;
• achieve the effect of contemplation when there are no thoughts, but the feeling of oneself is very clear, clear;
• exit from meditation through special exercises.
Each stage requires explanation, but they are not complicated and quite achievable. Learning to achieve a state of contemplation, you can get a sip of health, happiness and harmony with the world every day. How to achieve this?
How to meditate: basic recommendations
The main question that may arise for beginners is how to meditate and deepen concentration. You can focus on the tip of the nose. You can imagine any subject and concentrate on it. However, there is a simple and visually understandable method of meditation called fire path. Here's what you need to do:
• feel in your body two opposite points: the crown and tailbone;
• imagine a small ball of fire;
• on inspiration, imagine how the ball runs down from the crown to the tailbone;
• on exhalation, mentally, along with the ball, make the return journey, from the bottom up;
• gradually you can abandon the idea of a ball of fire, continuing to mentally observe the movement from bottom to top during inhalation and exhalation.
The next important point is the control of thoughts. It is difficult to understand what it is and how to get rid of disturbing thoughts. In fact, you don’t have to get rid of anything. If a thought stubbornly does not want to leave consciousness, prevents it from concentrating, there is no need to fight it, nothing will come out anyway. Accept it and think through to the end, logically complete, make some decision. The worked out thought will imperceptibly and completely naturally dissolve.
If a “girlfriend” has appeared, do the same with her: think over and carry out. Gradually, the company of wandering thoughts will disappear, and the fiery path technique does require complete attention to yourself: there will simply not be time for outside thoughts.
The main point of proper meditation is to achieve a state of contemplation. It is rather difficult to describe it, but it is very easy to realize it at the moment of achievement. This is a special feeling of absolute peace, comfort, balance. It seems that a person is sleeping, so immersed in himself, so slowly his breath. However, at this moment you continue to be aware of yourself, to control the situation.
When the time comes to return to the real world, you need to perform simple, but mandatory exercises. Experienced followers of meditative techniques recommend the following:
• shake hands, relaxing them;
• perform rotational movements of the eyes in the closed, and then in the open state according to the scheme: 10 times in one and the same amount in the other direction
• perform a “dry wash” by rubbing the face with palms;
• comb the hair with your fingers from the forehead to the neck.
All this will allow you to recover after a deep dive. Regular classes will soon turn into a pleasant habit, will become a natural need of the soul and body.
By the way, a few more words about the body. You can accompany meditation with pleasant relaxing music. There are ready-made collections of meditative music, often combining melody and natural sounds (the sound of the sea, birds singing, the murmur of a stream, etc.).
To sit comfortably, you need to adapt a special rug, plaid, towel for meditation. A sufficiently soft comfortable surface will allow you to quickly relax and not experience any unpleasant sensations.
If possible, it is best to conduct sessions in the open air, under the pleasant rays of the sun or in the patterned shade of trees. The ideal time for this is morning after waking up and evening, shortly before going to bed. You need to start with a small five-minute meditative immersion, which can then be extended by 15 or even thirty minutes.
A prerequisite is an empty stomach. After eating, at least two, and preferably four hours, should pass. That is why morning sessions on an empty stomach make sense. You can eat about 15 minutes after leaving a meditative trance.
