Meditation technique. Meditation for beginners: a simple step-by-step instruction for those who are the first time or who have tried, but did not work out

If you're wondering which meditation technique is most effective for relaxation, you won't know the answer until you try it. There are many different ways, each of which deserves attention. We will look at three simple techniques that are equally suitable for beginners and "experienced users".

This method is equally suitable for beginners and those who have already succeeded in meditation. It is important to develop the correct breathing technique.

What do we have to do:

• Find a suitable place where no one will disturb you for 20 minutes
• Take a comfortable position for you. You can lie down, sit on a chair, take a lotus position or yoga asana. It is only important that the back remains completely straight.
• Close your eyes, put your hands on your kneecaps so that your palms look up
• You don’t need to do anything for a couple of minutes, the subconscious is being adjusted. You just need to concentrate on the process of breathing. Feel the air enter your lungs as you inhale and leave your body as you exhale.
• With each exhalation, try to relax your body. Feel the tension go away, muscle blocks and clamps are removed
• After you realize that you are completely relaxed, begin to concentrate on breathing in a certain way: at the count of “one”, hold your breath for four seconds, at the count of “two”, exhale
• Keep breathing like this for 10-15 minutes

This method of meditation is very simple and convenient. You can practice at any time convenient for you. Pleasant calm music will help you relax faster, choose the right melodies in advance.

Technique #2: Candle Meditation

This is more advanced meditation. You need an empty room and some candles. It is better to use church ones made of wax. But in extreme cases, any other will do.

It is better to do it in the evening, because the room should be twilight. What do we have to do:

• Turn off the lights. If you practice during the day, close the window openings with dark thick curtains. Sit comfortably and straighten your back
• Light candles and place them around you. Place one right in front of your eyes at arm's length.
• Start looking at the flame, trying not to blink, concentrate all your attention on the fire. Your eyes will tear up, no big deal.
• Imagine how the energy of fire fills your entire body, consciousness. Do not be distracted by extraneous thoughts. If it doesn't work and you start thinking about something, switch your attention back to the flame and concentrate on it.
• After a while, close your eyes, but imagine that you are still watching the fire. Try to see clearly how the flame dances and flares up brightly
• After the visualization succeeds, open your eyes and breathe. Take a few deep breaths, slow exhales

This practice teaches to free the mind from everything superfluous and trains the ability to concentrate on one thing. This is not such an easy task as it seems at first glance. By exercising regularly, you will learn to fully immerse yourself in one process, without being distracted by anything superfluous.

Technique #3: Body Awareness

We all live in our physical body. It is so familiar and self-evident that we have forgotten how to notice and feel the signals it sends us. The third method of meditation will help solve this problem.

What do we have to do:

• Get into a comfortable body position. Be sure to keep your back straight. Breathe deeply, feel the tension leave your body. You relax and free yourself from extraneous thoughts
• Then focus on your toes. Feel what sensations arise in them at this moment. Mentally direct your breath to this area, transferring heat and energy along with it.
• After complete relaxation, move up to the ankles and repeat the procedure. And so on until you get to the top

At the end of the meditation, you will feel a surge of energy and strength, notice how your body is filled with warmth. Remember this feeling of comfort and satisfaction. You should have a positive attitude that will accompany you for a long time.

Of the three meditation techniques listed, perhaps the most difficult is the one with candles. It is not easy to concentrate on a flame for a long time and still not fall asleep. It is very important at the first sign of drowsiness to stop the session and return to meditation at another time.

This is absolutely normal, over time you will learn to concentrate and not fall asleep in the process of meditation. The main thing is to practice regularly.

Watch video from general technique meditations for beginners:

The listed methods of meditation are equally good. But it is worth using some recommendations so that the effectiveness of the practice is high:

1. Practice regularly. Already one session of meditation helps to relax and free the mind from extraneous thoughts. But only constant training will bring a significant effect.
2. Try different ways and methods to find the one that works best for you. Each person is individual, so there is no universal technique, you have to choose it yourself
3. Find an experienced mentor who will advise and give an understanding of how to act correctly
4. Make a meditation music playlist. Include pleasant calm melodies in it that do not irritate the ear and are well suited for the background.
5. Try to eat right and make time exercise. Together with meditation, this will help to achieve harmony between the soul and body.

Try the techniques we have described and write in the comments what positive changes you have experienced.

Everyone is capable of entering a meditative state, moreover, you have done this more than a dozen times, albeit unconsciously. Everyone will remember how in childhood he loved to watch the movement of clouds, looking for the contours of familiar animals. With what pleasure you looked at the smoldering coals of a fire or the rays of the setting sun, which were reflected on the mirror surface of the water, with what attention you studied passers-by, standing at the window with a cup of hot coffee. It was at such moments that time seemed to stop, we ceased to analyze the future, to be sad about the past, to boil in the porridge of everyday worries. The sensations were maximally aggravated, the body breathed with every cell, there was only “now”, in which we dissolved. These are states of bliss outside of time and are called meditation.

You can meditate not only in the lotus position or a crazy dance to the shaman's tambourine. Meditation is simply a state when a person is deprived of disturbing thoughts, when his body is relaxed and open to the world around him, and he himself feels inner satisfaction. How to learn to enter this state consciously? We will open 7 relaxation techniques, of which you can easily choose the most convenient one for yourself. Go!

7 Basic Meditation Techniques for Beginners

1. Mindful breathing

The main task is to throw all problems out of your head, concentrating your attention on the process of breathing. Try to observe the sensations during inhalation and exhalation, how your lungs fill with oxygen, how they expand. rib cage as all internal tension and anxiety leave the body on exhalation. Practice is better to start with 5 minutes, gradually increasing the time of conscious concentration. The purpose of the technique is to drown out the cries of the mind and trust in inner peace.

2. Visualization

Sit comfortably, put the noise out of your head, look at any object standing next to you, and then close your eyes and try to mentally repeat its contours. It could be geometric figure, plant, painting, whatever. As soon as you learn to vividly imagine any subject with eyes closed, you can move on to visualizing mandalas for meditation, or even better, imagine yourself in a place that will give you comfort, coziness and silence. The purpose of this technique is to develop the gift of inner vision.

3. Reading / chanting mantras

Voice vibrations can remove various energy, bodily or emotional blocks from a person, strengthen his will, and protect him from diseases. That is why, from ancient times to the present day, the chanting of mantras in the form of repetition of various syllables or phrases has been so popular. By the way, in religion, prayers were used for this occasion. "Om", "aum", "lam", "ram", "yam", "ham" - all these sounds help to open the seven main chakras. In addition to sounds, you can pronounce whole words - "love", "peace", "happiness" - which are important to synchronize with breathing.

4. Vipassana

This meditation is designed for 45 minutes, and its task is to turn a person into an observer, to turn the inner eye on sensations, the experience of which can lead to insight. Sit in a comfortable position for you, but do not forget to keep your back straight! Close your eyes, take a couple of deep breaths, and then direct your attention to the sensations in your body. Maybe you feel tension in the shoulder girdle, tingling in the left eye, or a bright discomfort in the navel area? Move your attention to these areas, trying to relax your muscles as much as possible. If something from the outside interferes with your peace - do not be afraid to pay attention to these sounds, smells and sensations, most importantly, observe from the outside, without emotionally getting involved in the process. If stupid thoughts begin to swarm in your head, let them take their course, watch the plot with a smile, without reacting in any way or worrying. Be a spectator.

5. Meditation in motion

Well suited for people who find it difficult to sit still, who love movement and the feeling of dynamics. It can be practiced while running, walking, during yoga or tai chi. The main emphasis should be placed on the synchronization of the respiratory rhythm with the tact of steps: on inspiration, the foot comes off the floor, on exhalation it falls. This practice will help increase focus and increase inner awareness.

6. Metta bhavana

Translated from ancient Indian as the development of love and kindness, this practice was taught to his students by the Buddha himself. The main idea of ​​meditation is to cultivate in oneself love for the whole world and living beings, starting from a small one - oneself. Synchronizing with your breathing, you need to open the heart chakra and repeat: "I am happy, calm and free from suffering." Then the inner love is redirected to the neighbors with the words: "May they be happy and free from suffering." Further, meditation is practiced on strangers, old offenders and enemies, and in conclusion - on all living beings. The more love you find in yourself, the better!

7. Vedanta Meditation

It is based on the observation of one's own mind, which will allow a person to understand himself, to feel himself a part of something larger - the cosmos, the universe, the universe. How is meditation going? Find a secluded place, get comfortable, and start observing your thoughts. As soon as any idea comes to mind (“what am I doing here, it’s up to my throat!”, “what a bore, I look stupid”), ask yourself the question: what is this thought, why did it come to your mind, who in you perceives this thought, where is your real "I"? A little later, you may wonder who is this observer in your head? Where should you end up? The purpose of introspection is to get rid of selfishness, perfectionism and fears, to find your true self, your true purpose and connection with the world.

What is meditation for?

It helps to restore inner harmony, get rid of mental chaos, stop breaking through closed doors. As soon as self-awareness comes, understanding of the essence of what is happening - stress disappears by itself, you discover an additional source of strength in yourself, you begin to better understand the motives that guide you, overestimate your desires and aspirations. Everything inside you seems to be reborn, reset to zero, enters into a dialogue with nature and the universe. You discover in yourself something more than yourself, you can look at life from the outside and change the rules. You get to know yourself anew, see ways of self-improvement - and it's worth it to try meditation again.

All more people seek to learn ancient traditions and customs. Yoga belongs to the category of ancient practices that have not lost their relevance to this day. The process of meditation is very important in understanding the practice. Meditation allows a person to get rid of many everyday difficulties, energizes, cleanses energy and spiritual channels.

AT modern world a person faces many obstacles during his working day. Over time, problems and stress accumulate, negatively affecting health. Meditative techniques are used to learn how to relax, get away from problems, solve them in a timely manner, switch off and enjoy life.

What does meditation do

Every person faces some kind of problem every day. The accumulation of stress leads to a negative impact on mental and physical health. In order to learn how to disconnect from the daily routine in order to cleanse your spiritual channels, you need to learn how to meditate.

Meditation allows a person to get a good rest, not only for consciousness, but also for the subconscious. Meditation techniques qualitatively change not only a person's behavior, but also his perception of the world, relationships with people and worldview.

Sometimes a person cannot achieve any goal and does not understand why this happens, because he makes a lot of effort. In order to learn how to achieve goals and make desires come true, you need to learn how to meditate correctly.

Scientists say that in just 15 minutes of meditation, a person gets a good rest, equal to several hours of sleep. It is noted that during meditation, a person’s pulse slows down and the heart muscle strengthens. Through regular practice, immunity is strengthened and stress resistance appears.

In order to feel the connection of one's own self about the Universe, with the divine and cosmic principle, such an opportunity arises during meditation.

How much time per day to meditate

Many people involved in spiritual practices know their own amount of time they need to unload and dive into themselves. But beginners sometimes cannot decide how much time they need for meditation to be successful and effective.

The best time to do the meditation technique is in the morning. In the morning, when a person wakes up, his thoughts and feelings are still fresh and pure. At this time, you can get a boost of energy and vivacity for the rest of the day.

At these moments, a person most acutely feels one with nature, so if there is such an opportunity, then it is better to meditate in nature.

It is believed that full-fledged meditation is possible only in the case of complete immersion and turning off the mind. Just in the morning, it is easiest for a person to disconnect from their own problems and completely immerse themselves in meditation.

However, as popular as morning meditation is, evening meditation is also popular. It helps to relieve accumulated fatigue, relieves stress and irritability and helps to tune in to sleep.

Evening meditation should be recreated in a completely relaxed state, which is extremely difficult to do in the evening. Some people after meditation feel a surge of vivacity and energy, in this case it is necessary to resort to special techniques that allow not to tone the body, but rather to calm and pacify.

You can meditate for a different amount of time per day. It takes five minutes for one person to completely switch off and relax, for another it takes about 20 minutes for the mind not to interfere with the process. This is individual, so the exact time must be determined by the person himself.

In the process of performing the technique, at the very beginning, you can set a stopwatch and, at the end of the work, see how long it took for complete immersion and relaxation. So do it several times. After a certain time, a person will already know how much he needs on average for high-quality and deep meditation.

How to Learn Meditation 3 Simple Techniques for Beginners

There are various ways of meditation. Each of them affects a person in a certain way. Some techniques are capable of inducing a deep trance, however, they are not available to many. For beginners, there are own meditation methods that will be most easily performed even with minimal knowledge.

• Breath monitoring.
• Direction of attention to the region of the heart.
• Recitation of mantras or songs.

Each of these methods has its own distinctive features. But they are united by one thing - they are all capable of allowing a person to feel the effectiveness of meditation practice in a short amount of time. Moreover, they will be easy to perform even for those who perform it for the first time.

Breath monitoring

For the most effective implementation of the practice, it is necessary to take a comfortable position of the body. You can sit on a comfortable chair or sofa, or sit on the floor in the lotus position. Meditation involves a complete shutdown of the mind and relaxation of a person, so the position of the body must certainly be as comfortable as possible so that a person does not have to be distracted by physical sensations.

This technique involves visual contemplation of the entry and exit of air from the lungs and inside. It is necessary to mentally imagine how air enters the body, bringing with it a lot of positive, and leaving, taking with it all the negative.

At first it will be quite difficult to visualize, so you can simply imagine the air currents washing the human body as constant flows of energy and information. Gradually, the mind will turn off and the rhythmic movements of the lungs, as well as the slow heartbeat, will allow a person to plunge into himself and turn off his consciousness.

Directing attention to the area of ​​the spiritual heart

With the help of meditation, you can achieve a solution to many problems that are not achievable in ordinary life. In the process, a person must completely turn off his consciousness and surrender to the disposal of the Universe.

There are seven main chakras in humans. Each of them is responsible not only for energy channels, but also for certain organs. human body. So, for example, the chest chakra, which is located in the region of the heart, is responsible for the activity of the cardiovascular system.

Having tuned in to meditation using this technique, a person should direct all his attention to the middle of the chest, to the area where the heart is located. At the same time, one can visually imagine unity with the divine principle and with the cosmos.

In the heart, a flower is visually successfully presented, opening up and giving beauty and warmth to the whole body. This flower is fragrant and gives a person health. At the very beginning of the technique, it is good to imagine the sky and the rays of the sun, which enter the region of the heart and purify the heart chakra.

Chanting or reciting mantras

It is believed that the pronunciation of mantras allows you to cleanse the body, thoughts and feelings of negativity. When working with mantras, it is cleared astral body, the chakras open and the human mind becomes clearer and more harmonious.

The objects of meditation are different. Mantras, as one of them, allow you to achieve the best result during practice. Since the mantra is the pronunciation of certain sounds, often these sounds are so monotonous that it is easier for a person to discard his thoughts and immerse himself in the process.

There are a huge number of mantras. It is advisable to observe your reaction to the most basic ones in order to determine which particular mantra is the easiest to conduct classes with. You can also identify closed chakras for yourself, with which you need to work and use mantras aimed at opening these channels. Each chakra has its own mantra, as well as other objects.

If a person is completely unfamiliar with Buddhist culture and yoga in particular, you can try to pronounce a syllable or one letter during practice, singing it monotonously and deeply. This sound will help to quickly enter a trance state.

How to calm the mind during meditation

Not every person can easily drop their thoughts and completely immerse themselves in the process of practice. Some people are tormented and do not know how to get rid of the constant flow of information in their head. In fact, this is a very complex process, and more than one training is needed to learn how to relax and give yourself completely to meditation.

It is important not to process your thoughts in the process, you need to let them go. They will appear, but you can bypass them without clinging to each one. It is not necessary to wait until the head is fully liberated, this happens only with those who practice constantly. Beginners can only allow themselves to immerse themselves and not think specifically about any processes.

Concentration during meditation

There are special techniques that allow you to quickly immerse yourself in the meditative process and learn how to concentrate. Concentration should not be produced by consciousness, but come from the depths of the soul. All the energy on which a person concentrates will be purified and flow safely from channel to channel.

In order to concentrate faster and better, it is necessary to imagine a flower in the middle of your chest, which opens and fills the whole body with strength and energy. You can also imagine a ray of the sun entering the body through the top of the head, ennobling it, and exiting through the soles of the feet, taking the negative with it.

Visually, you can imagine yourself as a tiny piece of the Universe, one of the parts of a large cosmic object. By identifying yourself with the beautiful, you can quickly immerse yourself in the process.

Preparing for Meditation

For those who have recently begun to engage in spiritual practices, it is very important to choose the right tactics for performing meditation, since it is the right technique that will allow you to be most effective.

Meditation, like other practices, requires a certain kind of preparation.

• The room is warm, the air is humid.
• Comfortable, non-restricting clothing.
• Absence of extraneous noise.
• There are no people in the room, or they are also meditating.
• Do not exercise on a full stomach.
• Full immersion in the process.

At the very beginning of the path of mastering the technique, it is very important to follow all these basic rules so that meditation is easy and successful.

How to get into a state of meditation

There are many ways to enter the meditative state. Very important, but simple at first glance, is the posture of the body in which a person will practice. You need to sit in a comfortable position. You can sit on an armchair, chair or sofa, you can sit on the floor in the lotus position. The main thing is that the person is as comfortable as possible and does not have to think about physical inconveniences.

Second and very important rule- there should be no extraneous distracting noises. Since people often chant mantras during meditation, extraneous noises that are not too obvious will be muffled by these sounds, but too strong sounds will still be distracting.

During the beginning, you need to close your eyes, you can visualize. In this case, it is best to concentrate or start working with your body. You can mentally imagine how the arms become very heavy, they fall, then the legs and head become heavy. Gradually imagine your whole body, which is immersed in water, becoming heavier, filled with the energy of the cosmos.

In the process of immersion in a meditative state, the mood is very important. If a person is set to work and is ready to turn off his consciousness, then the meditative state will come easily and quickly.

Exist special tricks and techniques that allow you to tune in to the process. Each of them has its own characteristics, but they are united by one thing - to plunge into a state of meditation as soon as possible.

Time to enter into meditation

The best time for meditation is traditionally read in the morning. It is during the morning hours that a person is not yet burdened with heavy thoughts, he woke up cheerful and is able to quickly enter the desired state.

If possible, it is best to start your practices in the morning hours. This will take about 10 - 15 minutes of daily work. People who get up early and have to go to work can also afford this time. But it is very important not to rush. Do not rush to complete the process as soon as possible. Meditation does not like haste. If time is catastrophically short, then it is better to postpone the technique for another day.

Evening is also a good time for meditation. In the evening, a person comes home from work, he is tired and wants to rest. In order to throw off all the negativity, any technique is perfect.

Traditionally considered best time for meditation, the time is from 3 to 4 in the morning, but it is difficult for a modern person to get up so early and then go to bed again, so you can perform this action at 5-6 in the morning.

Place for meditation

The best place to practice is in a quiet, calm environment. It does not matter where the meditative technique is carried out, the mood of the person is important. You can do the ideal practice at home or outside, in a quiet and comfortable place.

When choosing a place for practice, you need to focus only on personal feelings. The perfect place the house can act, its most comfortable and quiet room. Many people just prefer to meditate at home, in a familiar environment and in the absence of extraneous sounds and noises.

It is great to practice in nature, if weather conditions allow. At the same time, it is very important that there are no strangers and distracting sounds around. Especially for beginners. Those people who have been practicing for a long time can quickly turn off their consciousness and not pay attention to strangers. But it will be difficult for beginners to immerse themselves in technology, so it is best to choose secluded places.

Get in the right position

Very important for correct execution technique to take a comfortable position of the body. To do this, you can sit on a comfortable sofa or chair, and it is best to do it on the floor in a lotus position or just cross-legged.

For meditation, comfortable, spacious clothing that does not hinder movement is considered the most successful. So that you can not be distracted by extraneous distracting objects.

A relaxed body is the key to successful meditation.

It is very important to learn how to control not only your mind, but also your body, so that meditation is as successful as possible. In a relaxed state, it is much easier to immerse yourself in the process, turn off your mind and forget about your problems.

Relaxed and calm breathing helps to relax the physical body. A good option would be to perform special breathing exercises called pranayamas. Their performance helps to quickly enter a meditative state and feel as relaxed as possible.

Signs of being in a meditative state

A person, being in a meditative state, often does not realize that he is already completely immersed in this state. Signs are usually a slow heartbeat, the absence of extraneous thoughts, as well as a complete relaxation of the body.

In the process of immersion in the technique, a person can feel as if he is hovering over his body, you can visually represent this process. Visualization will allow you to quickly dive and turn off your consciousness. Meditation techniques are different. There are those that involve deep immersion, and there are those that are superficial, which are performed every day. Each technique differs from others in its features, but when immersed in a meditative state, a person feels relaxation, peace and harmony with himself and the world around him.

So, you have learned that meditation brings many benefits, and that the popularity of meditation is growing rapidly all over the world. You search the Internet for information, browse the shelves of bookstores, and realize that there are many different ways and dozens of meditation techniques. You wonder what meditation technique is best for beginners. This article will help you navigate the sea of ​​different meditation practices.

This article is not trying to force a “best” meditation technique on you, there is no better technique, and I am not writing to cause controversy.

3 main types of meditation

Usually meditation is divided into two types according to the way of working with attention. Concentration on an object and conscious observation (streaming consciousness without focusing on one object). I would like to add another aspect: relaxed presence.

1. Meditation with focus

This meditation technique involves focusing on one object during the entire session. The object of concentration can be a breath, a mantra, a visual image, a part of the body, an external object, etc.

As skill develops, the practitioner's ability to continuously focus on one object increases and the influence of distractions decreases. The depth and stability of attention develops.

Examples of such meditation techniques include: Buddhist samata meditation, zazen, loving kindness meditation, chakra meditation, kundalini meditation, some forms of qigong, pranayama, and many others.

2. Mindful Observation Meditation

In this meditation technique, instead of keeping our attention on one object, we keep it open to all aspects of the current experience without judgment or attachment.

All perception, whether internal sensations such as thoughts, feelings, memories, or external sensations, tastes, smells, sounds, is recognized and accepted as it is.

This is the process of observing the current experience without clinging to individual objects, thoughts, and so on.

Examples of such meditation would be Vipassana, mindfulness meditation, or some type of Taoist meditation.

3. Relaxed presence

This is a state of consciousness when attention is not focused on anything, but simply resting - empty, calm and stable. Consciousness is self-directed and dwells in the feeling "I am". Most meditation quotes talk about this state.

In fact, this state of consciousness is the true goal of all types of meditation, and not the technique itself. All meditation techniques, both focused and flowing, are just a tool to train the mind to discover that silent presence. In the end, all objects of meditation and the process itself are left behind, and only the "I" of the practitioner remains, as a pure presence.

Some meditation techniques immediately take this state as a basis. Such as Maharishi's "I am" meditation, dzogchen, mahamudra, some Taoist practices and raja yoga exercises. These techniques require effective preliminary preparation and training of the mind.

So let's move on to the description of various meditation techniques.

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Buddhist meditation zen or zazen

Zazen means sitting zen or sitting meditation in Japanese. Zazen comes from the Chinese tradition of Zen Buddhism, which in turn goes back to the Indian monk Bodhidharma (6th century BC).

Zazen technique

Zazen is usually practiced while sitting on the floor, on a meditation mat or cushion, with crossed legs. You can sit in a lotus, half lotus, or just on a chair with a straight back.

The most important aspect is a straight back from the pelvis to the neck. Keep your mouth closed and look down at a point on the floor two meters away from you.

As for the training of the mind, here, as I wrote above, there are two options.

1) Concentration. Watch your breath. Focus all your attention on the movement of the breath through the nose. If you count the breath, it will be easier to concentrate. Count each exhalation starting at 10 reverse side: 9,8,7 etc. When you get to 1, start again at 10. If you get distracted and lose count, gently bring your attention back to your breath and start again at 10.

2) Shikantaza or Silent sitting. In this form of meditation, the practitioner does not use a specific meditation object. Just sit watching whatever is going through consciousness at the present moment. Be as vigilant and aware as possible.

Is zazen meditation right for you?

Zen is a very sober and rational style of meditation. A lot of people are involved in this practice, and finding a community of interest is easy enough. In addition, there is a lot of information on the Internet. Zen is closely related to Buddhism. You can find Zen meditation classes at Buddhist temples and centers. Be prepared that Zen meditation is often combined with other elements of Buddhism such as rites, mantra chanting, reading Buddhist texts. But there are also people like me who practice Zen without being tied to a religion. Someone believes that rites and texts greatly help in meditation, create the right mental attitude. It's a matter of taste.

Vipassana Meditation Technique

Vipassana is a very popular meditation technique all over the world lately. This is also a traditional Buddhist technique, and essentially combines the two previous practices.

How to practice

There is some conflicting information about how to practice Vipassana.

In general, most teachers divide the practice into two stages: concentration on the breath and mindful observation. Everything is the same as in zazen.

For the first few days, concentration on the breath is practiced to strengthen the mind and focus. Then the practice moves on to awareness of bodily sensations and mental phenomena in the current moment, without clinging to or dwelling on anything.

Here I will briefly describe the vipassana technique for beginners. For detailed study, contact experienced teachers live.

Ideally, you should sit on a cushion on the floor with your legs crossed and your back straight. Alternatively, you can sit on a chair, but do not lean back.

The first stage is the development of concentration of attention through the practice of samadhi. This is usually done through awareness of the breath.

Focus all your attention, moment by moment, on respiratory movements belly. Watch carefully as your belly rises and falls. It is also possible to observe the movement of air in the nostrils as an alternative.

When you focus on your breath, you will notice that other objects are also present in your mind: sounds, bodily sensations, emotions. Simply notice the presence of these objects in your mind and return your attention to your breath. Your breath is the center of focus for you, and everything else is present as “background noise”.

The object that is the center of the practice, such as abdominal movements, is called the "main object". And the "minor object" is anything that also enters your area of ​​perception through the five senses or through the mind.

If a minor object attracts your attention and pulls it away, you should focus your attention on it for a second or two, and designate it with one in simple words. For example, "thought", "sound", "desire", "memory", "planning". This practice is often referred to as "noting".

A mental note identifies an object as a whole, not in detail. For example, when you hear a sound, label it as "sound", not "motorcycle", "dog" or "dog barking". If pain occurs, label it as "pain" and not as "back pain." Then return your attention to the primary meditation object. When you smell a scent, label it as "smell", no need to identify it.

Thus, in Vipassana, the power of concentration is first developed, which is then used to observe thoughts and bodily sensations.

One observes objects of awareness without attachment, allowing thoughts and sensations to arise and disappear freely.

Mental marking (described above) is used as a way to prevent thoughts from being carried away.

As a result of such practice, an understanding develops that the observed phenomena are permeated with three "signs of existence": impermanence (annika), dissatisfaction (dukkha) and emptiness of the self (annata).

As a result, equanimity, peace and inner freedom develop.

Is vipassana right for you?

Vipassana is an excellent meditation that will help you become aware of yourself in the body and understand how your mind processes work. This is a very popular meditation technique. You can easily find teachers, like-minded people, books and training courses from 3 to 10 days. Vipassana courses are always free of charge. Vipassana does not provide for any sects, formalities and religious rites.

If you are new to meditation, vipassana is good way to start.

Metta Meditation (Loving Kindness Meditation)

Metta is a Pali word that means kindness, benevolence. The name of this practice can be translated into Russian as “compassionate meditation”.

How to practice

The practitioner sits in the meditation posture with closed eyes and evokes feelings of love, kindness and compassion in their mind and heart. Start by developing loving-kindness towards yourself. Then gradually move to close people, and then to all beings.

- practitioner himself

- close person

- "neutral" person

- a person with whom a difficult relationship

- all people

- the whole universe

The feeling to be developed is the desire for happiness and well-being for all. Imagine a person, his suffering and evoke in yourself an unlimited heartfelt feeling towards him. Send him love, wish him happiness and peace. Of course, your visualizations may not change anything in this person's life, but the more you practice this meditation, the more joy you will experience. This is the secret of happiness.

Is this meditation right for you?

Are you sometimes too strict and serious about yourself or the people around you? Or feel like you need to build relationships with people? Loving-kindness meditation will help with this. You can't feel love and depression at the same time.

Meditation on the mantra Om

A mantra is a combination of sounds without meaning that is repeated in the mind to train attention. This is not an affirmation for suggestion, but a beautiful meaningless word or phrase.

Some meditation teachers say that choosing the right mantra is very important because of the "vibration" of the sound. Like, you cannot take any mantra you like, but you need to get it from the Teacher. Others say that the mantra itself is just a tool for focusing the mind and the chosen word is completely irrelevant. I prefer a second opinion.

How to practice

Like most types of meditation, this technique is practiced while sitting with a straight back and with closed eyes.

The practitioner repeats the mantra in his mind, silently, again and again concentrating his consciousness on it.

Sometimes this practice is combined with breath awareness.

When you chant a mantra, it creates a mental vibration that allows the mind to experience more deep levels consciousness. As you meditate, the mantra becomes more and more abstract and fuzzy until you enter the field of pure consciousness from which the vibration originated.

Repetition of the mantra helps to disconnect from the internal dialogue that fills the mind, to slip into the silent gap between thoughts.

Here are some of the most famous mantras from Hindu and Buddhist traditions:

- om namah shivaya

- om mane padme hum

You can practice for a predetermined period of time, or do a set number of "reps" - traditionally 108 or 1008. In the latter case, a rosary is usually used for counting.

As the practice deepens, you may find that the mantra continues to spin "by itself" like background noise in the mind. Or the mantra may even disappear and you remain in a state of deep inner peace.

Is the Om Meditation Technique Right for You?

Many beginner meditators find it easier to focus on the mantra than on the breath. Because the mantra is a word, and thoughts are usually perceived as words. This is especially helpful when the mind is obsessed with many erratic thoughts, as mantra meditation requires constant attention.

Yoga Meditation Techniques

Many types of meditation are taught in the yoga tradition. Now I will talk about some of them.

The word yoga is translated as "connection" or "union". The tradition of yoga is very ancient, it is more than 5 thousand years old. The highest goal of yoga is spiritual enlightenment and self-knowledge.

Yoga Meditation Technique

The most common and universal meditation technique in yoga is considered to be “third eye meditation”. Other popular techniques are focusing on the chakras, chanting a mantra, visualizing light, or meditating.

meditation on the third eye- focusing attention on the Ajna chakra or third eye, which is located at the point between the eyebrows. Attention is constantly directed to this point in order to achieve silence of the mind. Over time, the moments of silence between thoughts become wider and deeper. Sometimes meditation is accompanied by a physical look with closed eyes at this point.

Meditation on the chakras- the practitioner focuses on one of the energy centers of the body, which in yoga are called chakras. In addition to concentration of attention, the repetition of a mantra and the visualization of a color or image of a chakra are used. Most often in yoga, meditation is practiced on the heart chakra, ajna chakra or sahasrara chakra.

Trataka or focus on a point. The technique of this meditation is to fix the gaze on one point. It can be a point specially drawn on a white sheet, the tip of a candle flame or a special meditative image - yantra. First you need to learn to concentrate on an external object with open eyes. A more difficult level is to concentrate on an imaginary object with your eyes closed.

Sound Meditation- Concentrate on sound. Beginning practitioners meditate on external sound. It could be the sound of a flute or a singing bowl. Over time, the practice develops into a focus on the inner sounds of the mind. And perfection is considered meditation on the sound of the Universe (paranada), which is a sound without vibration and manifests itself as “OM”.

Tantra- in the West is often mistakenly associated with sexual practices. In fact, tantra is a very deep spiritual teaching with a rich tradition and many contemplative practices in its arsenal. The text Vijnana Bhairava Tantra contains 108 meditation techniques, most of which are intended for advanced practitioners. Here are some examples of meditations from this text:

- When one object is perceived, the rest become empty. Focus on this emptiness

Focus on the space that exists between two thoughts

- Stay in the reality that exists between pain and pleasure

- Listen to the sound of Anahata (heart chakra)

- Listen to the sound of a musical instrument as it disappears

- Contemplate the Universe or your body as filled with bliss

- Focus on the idea that the universe does not exist

Focus on the idea that the same consciousness is present in all bodies

Is Yoga Meditation Right For You?

Among the wide variety of yogic contemplative practices, you are sure to find one that suits you. Probably the easiest way is "third eye meditation". it simple technique with fast results. For other methods, you will probably need additional instruction whether it's a teacher or a good book.

Conclusion

As you can see, there are a lot of meditation techniques. Some are suitable for beginners, others will come in handy when you gain experience. I recommend finding a teacher and mentor to teach meditation. It may have great importance on your spiritual journey.

Do not forget download my book

There I show you the fastest and safest way to learn how to meditate from scratch and bring mindfulness into your daily life.

See you later!

Yours Rinat Zinatullin

"Meditation for Beginners: 6 Steps"- it's simple step-by-step instruction, which will help you independently master one of the most useful everyday skills - meditation.

At first reading, the simplicity of these actions may even seem suspicious. But this matter can be sorted out only through practical actions, which is why this stable phrase is used: "practice of meditation".

MEDITATION FOR BEGINNERS STEP 1:

Before we start

Before you start, you need to take care of some practical aspects.

When, what time are you going to do it every day? Where can you sit quietly? And even how will you remember to do it?

The first step is to make a commitment to regular, daily practice. A period of time that you commit to doing the practice no matter what. For example, from March 14 to April 14, I will meditate daily for 10 minutes no matter what. Based on the results of this experience of interaction with myself, I will make a further decision. At a minimum, you will become proud of yourself - having completed your plan and put "+ 1 Level" in the "Meditation" skill.

Carving out 10 minutes a day doesn't have to be difficult, but it's easy to get caught up in the hustle and bustle of your daily routine. Try to make meditation an integral part of your schedule, a simple daily task from the general to-do list that must be completed.

Organize a space where you can be at the same time every day. "Same time" is a desirable condition, but not a requirement. And if you have such an opportunity, then it's just wonderful. Doing an action at the same time each day is very good at reinforcing the skill, turning it into a daily activity that does not require additional energy for reflection and self-organization.

Where you will practice meditation - it does not matter, though exactly as long as you are not interrupted :)

Stick to the practice for the entire time you have allotted for it, whether it be easy or difficult. 10 minutes should equal 10 minutes.

MEDITATION FOR BEGINNERS STEP 2:

Breathe deeply and tune in

Unfocus your vision. Take five deep, audible breaths, breathe in through your nose and out through your mouth. On the last breath, allow your eyes to close. Take a few moments to settle into your body.

Carefully explore your body posture, notice the sensations where your body is touching the chair and your feet are touching the floor. Feel the weight of your hands, how your hands rest on your feet. Become aware of your feelings: pay attention to everything that only you can smell, to sound or taste and to the sensation of heat, cold or wind.

MEDITATION FOR BEGINNERS STEP 3:

Careful examination of your body

Slowly bring your thoughts into your body. Carefully examine your body from head to toe, examining any tension or discomfort. Don't try to change what you found, just take note.

Study carefully again, but this time pay attention to which parts of your body have relaxed. Each study will take about 20 seconds.

Now move on to becoming aware of your thoughts. Pay attention to any thoughts that come up without trying to change them. Gently pay attention to your basic mood, only being aware of what it is, without making judgments. If there's nothing obvious, that's fine too.

MEDITATION FOR BEGINNERS STEP 4:

Consider "why"

Pause for about 30 seconds and think about why you are sitting here today. Acknowledge any expectations or desires you have brought with you and let them go. Before proceeding with the session, remind yourself that there are no "things" for you to do - your only job is to sit through the session, and other than that, there is nothing for you to do in the usual sense of it. the words. All you have to do is step back and let things take their own time and their own way.

MEDITATION FOR BEGINNERS Step 5:

Watch your breath and be free

Bring your attention to your breath. Don't make any effort to change it, just watch the up and down sensations it creates in your body. Notice where these sensations are occurring - it could be your stomach, chest, shoulders, or anywhere else. For a few moments, focus on the quality of each inhalation and exhalation, noting whether it is deep or shallow, long or short, fast or slow.

Start mentally counting your breaths: 1 when you inhale, 2 when you exhale, 3 on the next iteration, and so on up to 10. Then start again at 1. While you are doing this, it is perfectly normal for thoughts to bubble up. You don't have to "do" anything - just be guided to bring your attention back to the breath when you realize that your thoughts have wandered off course. If you can remember the number you've counted to, continue there, or just start over from 1. Continue while your timer sounds.

Spend 20-30 seconds just sitting. You may be overwhelmed with thoughts and plans, or you may feel calm and focused. Whatever happens is completely normal. Let your thoughts just exist and enjoy this rare opportunity.

MEDITATION FOR BEGINNERS STEP 6:

Prepare to finish and take it with you

Be aware of the physical sensations again: the chair below you, where your feet are in contact with the floor, your arms and your hands resting on your knees. Pay attention to everything you can hear, smell, taste or feel.

When you are ready, slowly open your eyes. Before you get up, have a clear idea of ​​what you're going to do next, like brushing your teeth, making a cup of tea, or picking up your keys to leave the house. It's very easy to jump out of your chair and lose the calm and spatial qualities you just created. Try to bring this awareness with you to your next activity.

Throughout the day, find small moments to remind yourself what it's like to have that clarity and focused attention. It could be when you just sit down at your desk at work, when you're drinking your morning coffee, or when you're on the subway. You don't have to do the whole exercise - just take a couple of deep breaths, notice how you feel, and watch for any areas of tension.

A bit about real life

You may encounter some everyday difficulties that may prevent you from realizing your plan - to practice meditation and make it a regular good habit. So let's go back to the very beginning: to the three practical aspects that were briefly mentioned at the beginning.

When, what time are you going to do it every day?

For those who have already learned how to consistently master and implement useful habits and skills in their lives, the essence of this proposal is obvious: in order for meditation to really appear in your life, it is advisable to put it in your diary or online service, which you use for self-organization, the goal in the wording that suits you, paint the goal, for example, according to SMART. Specifically plan time for each day, put it in daily tasks and affairs.

It’s just that the decision “I’ll definitely try this week” usually ends with sad regret, or self-deception that they say I changed my mind, I had important things to do, etc. Which each time lowers self-esteem drop by drop.

10 minutes a day? - can your daily activities really justify the fact that there was no 10 minutes of time to achieve what you wanted?

Where can you quietly meditate?

Almost every activity needs some kind of equipment or a certain place: a forest for a walk in the forest, a squash court, a good book for good reading, etc.

Meditation in this regard is the most "profitable" form. active rest. After all, meditation requires almost nothing but

(a) desire and will - although this is not so little

(b) places where you will not be called out on some business.

Everyone has their own living space. Therefore, it is difficult to give any recommendations here. It can be your room in the morning, a cozy bench in the backyard, a meeting room or a utility room in the office, on which you can hang a sign "do not disturb, busy until 15:30", and if you are without complexes, you can tell your colleagues right away, otherwise a crowd of curious people will gather and at 15:30 you will feel like a star, leaving this door. In any case, if you actually start thinking about where you can meditate, there will be a solution, and it can be completely non-standard.

In one of our previous articles, we made a selection of places in Kyiv where you can practice meditation under the guidance of a guru.

How will you remember that you need to do this?

Probably the majority already use online services - organizers. It is very comfortable. You can schedule important things that you cannot miss and receive reminders on your phone. Nowadays there is no such excuse "I forgot", there is only "I do not know how to organize my living space". Just add one more 10-minute task to your plan, and before it becomes a habit, set a reminder.

How to follow the steps according to the instructions?

You cannot meditate and read at the same time. Therefore, the text must first be "memorized". Before each next practice - reread until you realize that you have mastered each word.

MORE CLEAR MIND - MORE LIFE

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For the preparation of this article, the material from the Headspace website was used, which was processed, adapted and supplemented.