Пт, 22 апр 2016 Автор: Юлия Улиткина
Fashionable today meditation is really a great way.
restore the body’s energy, control its life and find
solution to any problem.
From a practical point of view, meditation can relieve pain, relieve
from insomnia, depression, breakdown.
To master the technique of contemplation in perfection, adepts
practice meditation for years.
But we, ordinary people, need a few minutes a day.
The main thing is to know how to meditate.
Contents
How to meditate: the basic principles
If you do not go deep into the wilds of philosophy and the depth of Eastern teachings
About Zen or Chan, you can quickly learn the basic principles
meditation. The one who needs a deeper understanding of the essence
going further: find a teacher, study
literature.
Practical meditation can be understood and a novice. Main
principle – the state of mental balance, comfort, peace of mind. In
the time of immersion in yourself nothing should distract or deliver
the discomfort. There are other equally important principles:
• comfortable clothing, loose and “cool”, which should neither
hamper movements, neither rub nor crush;
• ongoing practice. You can’t meditate occasionally,
you need at least a daily dive-contemplation alone, and better
twice: in the morning and in the evening. Ideally, practice meditation is necessary
several times a day;
• правильный настрой и подготовка места для meditation.
To learn how to meditate correctly, you need to purposefully and
train hard the skill goes into a state of inner
contemplation. To get the first positive practical
the results, that is, to feel that inner insight is akin
ecstasy, it may take several months. When a person
immersed in a meditative trance, endorphins begin to be produced
– hormones of happiness. Hence the special state of weightlessness, joy,
the pleasures that practitioners experience.
How to meditate correctly: the position of the body and hands
There are many different techniques and techniques for entering
trance. You can do it lying, sitting, taking special poses.
The simplest and most common is the lotus pose. Sitting position
back straight, legs bent at the knees, crossed, right foot
resting on the left thigh, the left leg lying on the floor, its foot
pressed against the right thigh.
A simpler option is a half lotus pose, in which it is not necessary
achieve the perfect position of the foot on the thigh. In the legs, knees,
the ankles should not feel pain or discomfort.
Top of the head as if to reach up, with the chin
slightly omitted.
It is difficult for a beginner to keep his back exactly a long time. therefore
You can lean against a flat vertical surface. Otherwise
If the spinal column is in constant tension,
comfort fails, meditation fails.
It is not necessary to maintain a straight posture artificially: keep
shoulders unrolled, ideally pulled upwards. Back can even
slightly stoop, making it round.
The position of the body during meditation is called asana. At the same time
to meditate correctly, you need to perform mudra, that is
in a special way to fold the hands and fingers. The bottom line is that
fingertips are the points responsible for energy
individual body parts. The special position of the fingers and hands activates
these sites.
It is interesting that each finger also corresponds to some
human features:
• thumb – will, character;
• index – wisdom, confidence, thinking;
• medium – control over emotions, harmonious attitude,
patience, peace of mind;
• Nameless – health, vitality;
• little finger – creativity, the desire to
self-improvement.
Mudras – a great way to force the body’s energy
recover and activate. You can even do them without
meditation, independently, but in combination with asanas and pranayama
(special breathing technique) they give a person longevity and excellent
health.
For beginners, it’s enough to master the four basic mudras to
understand how to meditate properly.
1. Мудра знания: кисти развернуты ладонью
up, rest on your lap. Thumb and forefinger closed
in the ring, the other fingers are in the natural bit
rounded position. This position improves memory, stimulates
thought processes, relieves depression, relieves
anxiety and anxiety, increases the susceptibility of the brain to assimilation
new knowledge.
2. Мудра спокойствия: одна кисть покоится на
the other, the thumbs touch the tips, the arms are crossed under
stomach, palms are directed upwards. Surprisingly, often people
at all unaware of the existence of wise, found for the palms
just such a position, and it becomes habitual.
3. Мудра жизни: развернутые вверх ладонями
the hands rest on the knees, three fingers close: the thumb, the little finger, and
nameless. The two remaining fingers stretched out horizontally, but without
voltage. Mudra strengthens a surge of vitality, restores
energy, makes a person vigorous, resilient, efficient,
improves eyesight.
4. Мудра силы: положение развернутых вверх
palms on the knees, the ring is formed large, medium and nameless
with your fingers. Мизинец и указательный палец вытянуты, но без voltage.
This position relieves pain, cleanses the body of toxins.
How to meditate correctly: control breathing and thoughts
Beginners do not need to try to master some special techniques.
breathing. By the way, it can be very dangerous, for example
will end in cramps. How to meditate correctly to breathe
was under control? Дышать спокойно, естественно, без voltage.
No artificial acceleration or deceleration of the respiratory rate.
или пауз делать не need to.
As you deepen in yourself, the breath itself will become slower,
measured, deep. It is often called the bottom, or
diaphragmatic – just so, the “tummy”, breathe small children.
The technique of proper meditation can be represented in
few steps:
• adopt the desired posture, fold your fingers into a mudra (facial muscles,
the abdomen is completely relaxed);
• concentrate on breathing, mentally track inhale and
exhale, gradually get rid of extraneous thoughts, dive into
yourself;
• achieve the effect of contemplation, when there are no thoughts, but
feeling very clear, clear;
• exit from meditation with the help of special exercises.
Each stage requires clarification, but they are not complicated and quite
achievable. By learning how to reach a state of contemplation, you can
get a daily sip of health, happiness and harmony with the world. how
does this achieve?
how правильно медитировать: основные рекомендации
The main question that may arise from beginners is how
meditate properly and deepen concentration. Can
focus on the tip of the nose. Can представить себе любой
subject and concentrate on it. However, there is a simple and
visually understandable method of meditation, which is called
«огненной дорожкой». Inт что нужно сделать:
• feel two opposite points in your body: the top of your head
and tailbone;
• imagine a small ball of fire;
• on the inhale, imagine how the ball runs down, from the crown to
coccyx;
• exhale mentally with the ball to do the return trip,
down up;
• you can gradually abandon the idea of a ball of fire,
continuing to mentally observe the movement from bottom to top during
inhale and exhale.
The next important point is the control of thoughts. It’s hard to understand that
it is and how to get rid of disturbing thoughts. In fact
you don’t have to get rid of anything. If some thought is stubbornly not
wants to leave the mind, interferes with concentration, no need with it
to fight – still nothing will come of it. Take it and think it over
end, logically complete, make some decision. Spent
thought imperceptibly and completely naturally dissolves.
If a “girlfriend” appeared, do the same with her: think out and
conduct. Gradually, the company of wandering thoughts will disappear, and
The technique of the fire path requires a complete attention to itself:
there will be no time for extraneous thinking.
Main смысл правильной медитации — достижение состояния
contemplation. It is quite difficult to describe it, but to realize it at the moment.
achievements are very easy. This is a special feeling of absolute peace,
comfort, balance. It seems that a person is sleeping, so much he
immersed in himself, so slow his breath. However, in this
the moment you continue to be aware of yourself, to control the situation.
When it comes time to return to the real world, you need to perform
simple but necessary exercises. Experienced followers
meditative techniques recommend the following:
• shake hands, relaxing them;
• perform rotational movements with eyes closed, and then into
open state according to the scheme: 10 times one and the same to another
the side
• perform “dry washing”, rubbing the face with palms;
• comb your hair with your fingers from the forehead to the neck.
All this is allowed to come to after a deep dive.
Regular classes will soon become a pleasant habit,
will become a natural need of mind and body.
By the way, a few more words about the body. Can сопровождать медитацию
pleasant relaxing music. There are ready collections
meditative music, often combining melody and natural
natural sounds (the sound of the sea, the singing of birds, the murmur of a stream, etc.).
To sit comfortably, you need to adjust for meditation.
special mat, blanket, towel. Soft enough comfortable
the surface will allow you to quickly relax and not experience any
unpleasant sensations.
If possible, it is best to conduct sessions in the open
the air, under the pleasant rays of the sun or in the patterned shade of the trees.
The ideal time for this is the morning after waking and the evening
just before bedtime. Need to start with a little
five-minute meditative immersion, which can then
extend by 15 and even thirty minutes.
Mandatory condition – an empty stomach. After eating should
pass no less than two, and preferably four hours. Exactly so
morning fasting sessions make sense. You can eat in about 15 minutes
after leaving the meditative trance.
