Rules for meditation at home. Several internal meditation techniques

And he offered to download my meditation instructions; I receive many emails with questions about this. But there are also letters of gratitude and stories about successes in practice.

We are all different and different people you have to explain it in your own way. That’s why I decided to write again about how beginners can learn to meditate at home. I will try, as they say, to talk about the technique of meditation in a completely different language.

In addition, many are simply too lazy to even subscribe to my blog in order to receive full instructions. This article is for such people. But I still recommend, even insist, if you want to start practicing seriously and get all the benefits from meditation, after reading this article, subscribe to the site, get instructions and study it.

For those who are already familiar with it, this article will still be useful, because you will look at many things differently, rethink a lot, and what was not clear will finally be revealed to you. And, of course, repetition is the mother of learning.

So, let me begin.

Why do meditation

I think there is no point in talking a lot about the benefits of meditation here. I'll just refer you to my articles. Read the articles: and also. This was discussed in detail there.

For now I will just say that meditation makes you better in every way. You get rid of physical illnesses and mental problems, acquire excellent health and a healthy psyche. But most importantly, you become strong in spirit. Stress and life's difficulties will not seem so scary to you, you will overcome them with ease. In a word, fate will change in better side, and you will find happiness. How can one not practice meditation after this?

Find time to meditate

Set aside time to practice 20-30 minutes in the morning and the same amount in the evening. Less study time will bring very little benefit. But the wonderful effects of meditation will not come to you soon, and many simply will not come. “Where can I find so much time?” you ask. In fact, we simply do not know how to manage our time and often spend it on all sorts of nonsense that can easily be abandoned.

You understand the main thing: meditation is also great holiday, relaxation, recuperation. And how much time we spend taking a break from the hustle and bustle of work and the everyday madhouse. But we don’t know how to rest properly. We were simply not taught this. What does a person usually do to relax? Turns on the TV, goes to some party, or even worse, drinks alcohol.

But in fact, such methods simply distract from life difficulties, switches to another wave, but does not provide real rest for the psyche and body, during which the whole organism is restored and strength is gained. Real relaxation Only meditation through relaxation gives. Therefore, reconsider your time and instead of unreal rest, engage in meditation. You will spend this time with great benefit for yourself, and it will be fully justified in the future.

And in the morning, just get up early.

30 minutes of meditation replaces the same amount of sleep time and even more. To modern man there is not enough sleep to rest, because the mind continues to work incorrectly even in sleep, leading to restless dreams or even insomnia. During meditation, we rest better, so it is more beneficial to sleep less, get up earlier and practice. The most difficult thing is, of course, to overcome yourself and wake up. But it's only hard at the beginning. In the future, you will be happy to get up earlier and meditate.

Choose a place to study

Of course, it is better to practice in a quiet and peaceful place. Nothing should bother you. After all, attention needs to be directed inward, and if you are constantly distracted outside, your attention will begin to scan the external space instead of the internal. But if you don't have such a place, meditate where you can. Simply entering a meditative state will be very difficult, and for some, almost impossible. Look for a compromise.

Take the correct posture

So, let's start learning how to meditate correctly.

And first, but not least, you need to take the correct body position.

It is not necessary to sit in a complex lotus position or other exotic meditation position. It is enough to sit on a chair (preferably a low one, like in the picture), but observe an important detail. Be sure to keep your spine straight, do not lean on your back, or lean backwards or forwards. We maintain this position with a little effort, but without tension. You should feel easy and comfortable. We can say that the back takes a natural straight position without sagging or bending.

Of course, at first it will be difficult for you to keep your spine straight throughout the allotted time for meditation, but over time your back will get stronger and it will be easier for you to practice. Now, while you are a beginner, if you feel that your back is starting to hurt, just move it forward, backward a little, you can even change the angle of inclination a little and then continue the practice.

We cross our legs and place our hands on our hips, palms up. This is also important.

Bring your attention inward. Step away from everything

Meditation begins with the fact that we transfer our attention from the surrounding space inside ourselves. What happens outside should not worry us now. The world around us, during practice, seems to cease to exist for us. Even if something disturbs us, without getting irritated, without attaching any importance to it, we calmly ignore it.

We are on our own, the world around us is on its own.

But that's not all. We distance ourselves not only from the surrounding space, but also from our body, from our thoughts, from the entire psyche, and therefore from emotions and feelings. Meditation is an unusual state of consciousness, different from everything else you have done before.

What does consciousness usually do? We constantly think, replay past events, dream about the future, experience feelings and emotions, or in other words, turn on internal dialogue on full blast. This is called doing.

During meditation, on the contrary, we take a position of detached observation towards all the work of the psyche, our mind or internal dialogue.

We are separate, our psyche is separate.

Those. we should not think, not experience emotions, but rather observe thoughts, feelings and emotions. And this is already not doing.

Real meditation is a special state of consciousness called not doing oneself.

In words it seems easy. But beginners can’t seem to grasp the essence correct technique meditation and, as a result, are practiced incorrectly.

They begin to fight their thoughts, thinking that the main thing is to get rid of them at any cost. As a result, instead of not doing, they again come to the usual activity of the psyche, to doing.

Fighting is also the work of our mind. You should not fight your thoughts, but rather allow them to be. Yes, let them be. We simply easily move away from them and watch as a stormy stream floats past us, consisting of many thoughts, feelings, emotions, pictures from the events of the past day and other mental content. We do not react in any way to this seething element, but we also do not try to stop it. How can a river stop flowing? This is beyond us, it is natural. But we are not with her. We are like the center of a cyclone, where peace and quiet reside.

Instead of fighting and trying to stop the mental chatter, we let go of everything in ourselves, stop doing anything altogether, i.e. we're just relaxing.

Relax

That’s why, to achieve non-doing, you need to learn how to relax qualitatively.

At the very beginning of meditation practice, we relax those areas of the muscles that do not support the straight position of the spine. You should also relax everything internal organs, internal muscles, i.e. completely let go of everything in yourself.

If it is difficult for you to achieve relaxation, you do not understand what it means to relax your muscles, I suggest you first learn how to do it, in which relaxation is much easier, and you will understand how to do it. Read where I talked about the technique of performing shavasana and practice.

At the beginning, and periodically throughout the meditation, scan your body with your attention, identify areas of tension and relax them. Often it is enough to calmly look at the tense parts of the body from the outside, how little by little they begin to relax; if not, relax them with a small effort of will. Everything is the same as you did in shavasana.

Physical relaxation leads to mental relaxation.

But for 100% results it is useful to relax mentally. Special mental attitudes will help us with this. You say to yourself: “I am completely relaxed, I am not distracted by external stimuli, I am calm. Let thoughts and emotions pass by me, I do not fight, but I also do not identify with them.” But you shouldn’t constantly instill these attitudes in yourself; they are also the work of the mind. Having fulfilled their function of achieving relaxation, they are also discarded.

Over time, you will learn to relax physically and mentally in a matter of seconds.

Non-doing in its essence is relaxation. You need to understand the main thing.

To come to not doing, you need, in fact, to do the most simple thing in the world. Stop doing anything at all. You just need to relax and that's it. Do not strive for any kind of silence of the mind, do not fight thoughts, do not forcefully direct attention, for example, to breathing, do not worry, thinking that meditation is not working, do not analyze your state and do not imagine that you have stopped the internal dialogue. All this is the work of our mind, our psyche, and meditation, on the contrary, is the silence of the mind, complete non-doing. In relation to any content of the psyche, we adopt a position of detached observation rather than participation. Therefore, as soon as such thoughts begin to appear in us again, we need to catch ourselves thinking again and relax, looking at the thoughts from the outside.

By ceasing to do anything at all, by relaxing, we achieve non-doing, we come to silence of the mind, to true meditation. Usually relaxation is enough for us to separate from our psyche and move into a position of observing the inner psychic space.

Observe the inner space of the psyche

We just sit and watch what is happening inside us, without doing anything and without interfering with the unfolding of internal processes.

We do not interfere with thoughts and emotions, let them exist, but now we do not identify with them, do not react to them, but calmly look at them from the outside.

A person has three modes of interaction with his psyche.

Identification, repression, disidentification.

The first two are familiar to us. We almost always constantly think, experience feelings and emotions. This is identification, when we merge with our psyche and are not aware of our real Self. Repression is when we do not want to experience any feeling and try with all our might to hide from it. This is also what humans do all the time. We all fear something, worry about something, hate someone. And in most cases all these negative emotions hidden in the subconscious. If they were always on the surface and a person constantly experienced them, i.e. was identified with them, he would go crazy. That's why we ourselves, everyone accessible ways, we drive them inside ourselves. This includes washing down grief with a glass of wine, being distracted by other activities, and forcibly ignoring difficult feelings. But this psychological burden, although hidden deeply, does not sleep and destroys us little by little, leading to mental and physical illnesses.

Disidentification is fundamentally different from the first two modes. We do not merge with the content of the psyche, we look at it from the outside, but we also do not hide from negative experience, allowing it to unfold at full power. This is meditation. What happens? During the stop of the superficial part of the psyche, during the silence of the mind, when we do not interfere with anything, we do not make any efforts, i.e. We relax, the deep layers of the psyche begin to emerge to the surface. All the mental dirt, previously hidden deep inside, pours out on us. To the unprepared, this may seem terrifying at first.

That’s why meditation is not just relaxation, it’s serious work on yourself, where you need courage to meet yourself. And we must accept ourselves as we really are, with all the shortcomings, with the dirt that we had not noticed before. This is also one of the psychological attitudes. Accept everything that appears from the depths of the psyche, humble yourself, but do not identify. Look from the outside at all the emotions that appear in front of you, because you are doing meditation. You don't run away from negative experiences, but don't merge with them either.

And a miracle happens. All the dirt comes out and disappears, dissolves. Our soul becomes light and free. This is how mental and physical illnesses are cured. Of course, this does not happen immediately, but gradually. But it is meditation that is the most the best remedy burning all the negative mental distortion, all of our heartache, driven deep inside.

Also, beginners make one very common mistake. By force of will, they attach their attention to some point in the body or to some process, such as breathing. Usually you read instructions that the Internet is full of, that during the practice of meditation you need to attach attention to the thread of breathing and try to concentrate on it. Such practice, without understanding the right essence meditation, without not doing, instead of stopping, leads to a strengthening of the ego, which in the future will lead to certain problems.

Remember the main principle of the technique. You need to not tie your attention to something, but rather let it go to its own devices. Let it go wherever it wants, we are just watching this process. If it itself becomes attached to the breath, only then will we remain with it and nothing else.

So, we sit, do nothing, but just calmly observe. We observe and observe again.

If relaxation has not brought you to the observer position, just remember this, make a small effort, and you will find yourself in it.

Maintain a balance between effort and relaxation

If we relax too much in meditation, we may fall asleep or fall into a trance, which is not good.

During the entire practice there should be clarity and clarity of consciousness. By relaxing, we dissolve the mind, it floats away, but behind the mind is our true awareness, the real Self. It should be clear. To achieve clarity of awareness, you need to periodically repeat to yourself: “I am, I exist. I do not sleep, I do not fall into a trance. I am clearly aware of everything that appears before my eyes.” To do this you need to make a little effort. This is not even an effort, but a light reminder and a calm action of attention.

It is also a common thing when thoughts and emotions overwhelm us again, we float away with them, merge, lose our Self and begin to think. We just need to learn to catch ourselves when we are not aware, not to worry about it, but to calmly make a small effort to return to the position of the observer.

And this again is, as it were, not an effort, but a light reminder. Repeat to yourself: “I am aware, I am observing.”

And thus the technique can be described in just one sentence.

We sit in a pose, move away from the outside world, turn our attention inward, let go of everything within ourselves, relax, do nothing, but just observe the inner space of the psyche and our body.

This concludes the description of the meditation technique. In order to start practicing, it is quite enough. Further, in the process of practice, amazing things will happen to you. Health and strength will gradually begin to come to you. Of course, you will want to improve your technique, that's when you will need other, more advanced instructions.

And I also want to offer you my instructions once again. Don’t be lazy, subscribe to blog articles and download mine. Subscription form on the right side of the site.

Good luck with learning proper meditation instruction.

Meditate and find happiness and health. What could be more important?

Now listen to some beautiful meditation music:

Meditation for Beginners

Have you ever wondered how interesting you are in life? What makes you feel like you are alive? Large quantity people in modern world very often they experience a lack of strength, internal devastation, depressive states, dissatisfaction with oneself. We all want to find happiness, but very few find happiness. We can artificially induce a state of happiness with the help of external things, but they do not give us true happiness and freedom from hardships.

But there is a practical way to find happiness in the modern world without giving up external things, friends, property. We can learn to be aware of our thoughts and actions, develop the ability to look impartially at ourselves, the people and things around us, which allows us to rid our perceptions of illusions and expectations, bringing orderliness of feelings and thoughts, harmony and satisfaction into our lives.

Meditation is one of the ancient techniques that allows you to cleanse your mind and body of obscurations, attachments and instinctive habits.

By practicing meditation techniques, we calm and focus the mind. A calm mind sees things clearly inside and outside and allows you not to succumb to them, not to depend on them. We understand the world and other people better, we learn to be happy anytime and anywhere, even in difficult and unpleasant situations. The practice of meditation allows you to free yourself from states such as dissatisfaction, anger, anxiety and gradually realize the nature of things.

Origin of Meditation

The first mention of the emergence of meditation dates back to more than 2,500 years ago in distant India, the Aryan prince Sidhartha Gautama, in an endlessly long search, found the Path that leads living beings to a state of happiness. Under the Bodhi Tree in Bodh Gaya, he perfectly comprehended the true nature of reality, and the method to achieve this state was meditation. Since that time, the technique of performing meditation has been transmitted, both orally and in writing, along a long chain from the teacher to his students - and has come to us in an undistorted form.

There are a wide variety of meditation techniques and different paths to meditation. It is impossible to teach meditation, and the task of a beginning practitioner is to master the rules and methods of meditation that will lead to a state of harmony in the relationship between the inner and outer world.

Video about meditation for beginners with Andrey Verba

Meditation in a group

Not everyone can find the strength to practice meditation at home. By getting together with other people to practice meditation, we inspire participants with our efforts; regular meditation lessons allow you to be less distracted and concentrate better. By practicing meditation in a group, we can feel how strong it is and for most people, the support of a group of like-minded people helps them come to meditation again and again, and then concentrate in a still position.

This does not mean that everyone who wants to start meditating must practice it in a group or that it should only be practiced in a group. Everyone is different, and some may find that they focus better when they practice meditation techniques at home.

Meditation classes at home

Once you start, it becomes clear that self-study shortest path to self-knowledge.

Access to inner potential is the same for everyone - poor and rich, old and young, women and men, and does not depend on intellectual knowledge. The main condition for an effective meditation practice is dedication and regular practice.

Meditation techniques are very easy to learn and master. To master them, perhaps watch the basics of meditation for beginners in video format in this section. You can speed up your progress on the path of self-knowledge by following the rules of meditation for beginners

Where to start practicing meditation at home

Treat with special attention to the place where you are planning your meditation classes. Find a quiet place at home. Make it as comfortable and enjoyable as possible. Create a small altar on which you can place images that inspire you, wax candles, incense and books. Try to practice in the same place every day.

Time

It is advisable to meditate at the same time every day so that the practice becomes familiar to you. Of course, at first it will be difficult for you to come to the desired condition, but the practice of meditation, like any other exercise, requires persistent and persistent practice. You can cite good example with running in the morning, which is also not easy at first. But if running and most sports in general are exercises for physical body, then meditation is a practice for the mind and soul.

Practicing meditation in the morning will help you tune your mind, calm your thoughts for the day ahead, feel energized and focused.

Practicing meditation before bed will change negative negative states accumulated during the day will bring relaxation to the mind and give deep calm.

When starting to practice meditation, you need to choose a body position that is comfortable for you, which will allow you to most effectively develop the qualities necessary for meditation and will bring the body to a natural state, relieving tension and discomfort. Before starting meditation, we recommend performing a relaxing Hatha Yoga routine to relax your muscles and joints; this will allow you to fully concentrate on meditation for a while.

Meditation pose

The best pose for meditation for beginners is the cross-legged position - half lotus (ardhapadmasana), sidhasana or “Turkish”. Regardless of the chosen posture, the back should be straight and the body should be in a state of rest, and not cause discomfort during the meditation lesson. Using a meditation pillow will allow your spine to straighten, and your legs and feet will not become numb for a long time.

Types of Meditation

To begin mastering the art of meditation, there are simple and effective meditation practices for beginners that can be used daily.

Method of concentration on breathing.

Breathe calmly and evenly, try to focus your attention on your breathing so that you are not distracted by anything else. Listen to your feelings both physically and, if possible, subtle body, try to observe every inhalation and exhalation throughout its entire length. Then try not to shift your attention to other thoughts in your mind, or react with aversion, anxiety, agitation or attachment to any thought, image or feeling that arises in you. You can simply notice their existence, but constantly return your attention to your breathing. As a result, this will help you relax and put your condition in order. Thanks to breathing meditation, you will move to a different type of perception, simpler and at the same time deeper. The transition to a new level of consciousness will benefit your health, adjust your nervous system, improve sleep and emotional state.

Meditation on sound

Repeating a mantra is one of the techniques to focus your attention. You can choose the mantra that you like best, or you can come up with a simple phrase, which will set you up for a successful day and meditate with it in the morning. A certain phrase helps you not to get distracted by unnecessary thoughts and focus.

Best Meditation

The most common and best way meditations for beginners - visualization - trataka. By concentrating on the image of a candle flame, you will not think, but will help your mind relax and receive beneficial effects to restore and clear vision. You can imagine different abstract images or something that will calm you down. This meditation technique also promotes the development of imagination and the ability to think in images.

Completing the Meditation

It is very important that the transition from meditation practices to regular activities be smooth. Try not to get involved in the hustle and bustle of life, at least for a few minutes. Refresh your memory of the motivation or purpose for doing meditation and resolve throughout the day to remind yourself of the importance of sticking to your goals to change and improve your quality of life.

Obstacles to Meditation

The path of self-improvement is like climbing a mountain: on this Path you may encounter obstacles, and the practice of meditation can sometimes be difficult. The reason for the difficulties that beginners have in the process of meditation is most often that our consciousness at first resists purification and strives to turn back to the previous path to habitual thoughts. Gradually you will be able to realize that even such a simple practice will be an important step on the Path to spiritual development. As you master and progress in the practice of meditation, you will move step by step from one stage of purifying the mind to another

The efforts we make to achieve concentration and peace of mind have great value. We can get results by living an ordinary life in this practice. You need to get acquainted with the meditation technique for beginners and introduce it into your life. We can develop the desire to meditate through reflection, learning about the benefits of meditation, which develops attentiveness and awareness. Finding your middle path, you gradually try to stick to it, and your life begins to change for the better.

Hello dear readers.

The topic of today's article is how to meditate at home correctly for beginners or how to learn to meditate at home.

If, after reading the article, you realized that meditation will change your life for the better and decided to practice it, then you should know how to meditate correctly.

When I typed the phrase "How to learn to meditate correctly" and went through the articles that the search gave me, I was disappointed. Everywhere they give very simple, but incorrect instructions for meditation.

Of course, I don’t want to burden readers with complex equipment; this scares away beginners. And meditation, in fact, is a very simple activity and can be mastered quickly and easily. But it's not that simple. Meditation has many subtleties and pitfalls, and if you don't know them, it can turn into something else. But you will get little benefit, waste your time and even get yourself into trouble.

Usually everyone teaches this way.

Sit with your back straight. Close your eyes. Relax.Bring your attention to your breathing. Keep an eye on him. As soon as your attention wanders and you start thinking, calmly bring it back. This is how you begin to see the thoughts that distract you from the outside, and learn to manage your attention.

Everything seems to be correct, that’s how it’s always been taught. But this is only part of the truth. The most important thing is either kept silent or considered unimportant. Without this main thing, this is not an instruction on meditation, but only a simple technique for concentration and training our mind. It may be useful to you in some way, but this benefit cannot be compared with the enormous benefits of meditation. And over time it can even harm you.

What is the mistake and what distinguishes real meditation from its surrogate?

Correct Meditation

Real meditation occurs only when the psyche, mind, ego stops, the silence of the mind sets in, and we move on to detached observation of our inner space. We reveal our true awareness, our real Self, our soul.

And the ego will truly stop only when we do not doing oneself. What is not doing?

This phrase will be truly clear when you experience non-doing in meditation. And I will show you the way to this state.

Everything we do is the work of the ego and it is doing. Not doing this is the opposite state. When we direct our attention to breathing, for example, we are doing. When there is some kind of instruction in our head that we need to transfer our attention somewhere, this is doing. It's all the work of the mind.

To come to non-doing, we must, in fact, do the simplest thing in the world - do nothing at all. Relax, let go of everything in yourself, stop wanting something, striving for something. We just sit and do not perform any act of action. You need to let your attention go free, free it from the shackles of the mind.

Along with attention, the mind itself is released, because attention was fettered by the mind. Those. we do not control the mind, we do not fight it, but leave it. The ego-mind loses energy supply from us and slowly becomes silent. And now, free from the mind, we come to real conscious attention. This attention can focus on for a long time, see everything and observe with detachment.

We can also observe breathing. This is how we come to the well-known breathing tracking technique. But in the first case, when they were taught incorrectly, the same mind was watching the breathing. Now freed attention follows the breath, and this is the work of our true awareness, our real Self. The difference is colossal and you must understand this.

If you still do not understand my words, then meditate and you will understand everything.

In other words, we must relax well both mentally and physically. High-quality relaxation implies the cessation of any activity. This is the main thing in meditation, which is kept silent or not given importance. It seems to say that before you start observing your breathing, relax well. But it does not say that relaxation should be global, even to the point of cessation of any act of action. As a result, the student, through an effort of will, directs his attention to the thread of breathing, which, instead of stopping, leads to a strengthening of the ego.

But we also should not fall into a trance or fall asleep, which often happens during deep relaxation. So we come to one of the paradoxes of meditation.

Meditation is a balance between relaxation and tension.

In order not to fall into a trance, but to remain aware, we must remember ourselves, be alert during practice and periodically repeat: “I am, I remember, I am aware.” But these words are also the work of the mind. After speaking, we need to discard them and simply be aware, to be in the position of a detached observer of everything that appears before our gaze. This is a small effort to move into awareness. It is not even an effort, but simply an act of action.

Thus, the most correct brief instructions on meditation is as follows.

We sit down with a straight back, relax, let everything go, do nothing, but only observe our inner space or our body. We don’t direct our attention anywhere, but let it go and go with it. We don't do meditation. We are just creating the conditions for it to happen.

But this is a very brief instruction, incomprehensible for beginners. And other pitfalls await us as well. Therefore, you need to know the detailed correct instructions for meditation.

Correct and complete instructions for meditation

When I wrote the meditation instructions, I realized how valuable and useful the information was in it. And people really need it.

I feel sorry to see how many people try to meditate according to incorrect instructions, which are now the majority, both on the Internet and in offline yoga courses. Maybe they receive some positive bonuses from the practice, but this is a small thing compared to the enormous benefits of meditation. And meditation, because of such courses, degenerates and turns into something unknown. Magic meditation, a universal means of achieving health and happiness. And it hurts me to watch this.

However, despite the value of the correct instructions, I decided not to give it to everyone, but only to subscribers of my blog about healthy and happy life website.

I did this for the following reasons. Meditation is not only the easiest and most enjoyable activity in the world, but also responsible work on yourself, on your shortcomings. And it will be done by serious people who have decided to take charge of themselves and change themselves. Those who are tired of living in the everyday madhouse and want to find happiness. Who are tired of suffering from physical or mental illness. Who decided to quit drinking or smoking. I consider all of them to be serious people who deserve respect. And the more such people there are, the better life around us will be. If you are reading this post, then you feel the same way about them.

I invite you all to the pages of my blog and want you to become my regular readers and subscribe to new blog articles. And the more the number of subscribers grows, the more pleasant it will be in my soul that there are more and more such people, and they read my blog.

I will also be sure that I am not writing into the air, but for people. This will stimulate me to further work in writing new articles. And there will be a lot more interesting things. I need to see that my work is not in vain. After all, I write not for myself, but only for you, dear readers.

Therefore, subscribe to new blog articles and get the most correct and detailed instructions on meditation.

Subscription form in the sidebar (right column in the blog). Mobile version down.

If you are too lazy to subscribe and receive complete instructions, and also have no time to read it, I suggest you read the article about. You could say this is my meditation instruction, but in an abbreviated form.

See you soon on the blog pages.

Crazy rhythms modern life people are increasingly encouraged to turn to relaxation practices.

At first glance, it seems that the rules of meditation are accessible to all beginners in this field, but there are still certain nuances here.

The main task of beginning lovers of relaxation techniques is to help their spiritual potential unfold, as well as get rid of negative energy.

The benefits of proper meditation

If you know how to meditate correctly, you can achieve the desired effect much faster. Relaxation procedures restore the harmony of our inner world, and then return true spiritual strength. However, many techniques also have a connection with physical condition person.

If you take a serious approach to meditative practices, you can eventually achieve the following results:

changing life with one mental power;
improving health or getting rid of diseases;
freeing the mind from unnecessary worries;
relaxation of the nervous system;
getting rid of extra pounds;
the ability to attract love, happiness and even material values into the home.

How to do meditation correctly: main points

Turn on patience

Correct meditation does not tolerate fuss and haste. That is why during the preparation process, as well as during the relaxation stage, you need to be very patient.

This is especially true when it comes to expecting quick results. Some meditation techniques are never completed successfully the first time, so you need to approach any outcome of the procedure with a smile and calmness. Waiting during meditation is always rewarded.

We accept internal changes

Don't be afraid of unexpected changes in yourself and the world around you. Some people already feel strong energy flows in the first stages of meditation.

Such things are often accompanied by discomfort:

tingling in the limbs,
changes in body temperature,
dizziness.

Treat the manifestations of the disease with understanding, because these are only temporary sensations on the way to a good result.

Learning to be silent

Be sure to learn to remain silent before starting even the simplest meditation. Such procedures do not last too long, but they are regular, so it is necessary to create silence around yourself.

In this case, we are talking not only about literal silence, but also about the silence of thoughts. Plunging into own world consciousness, you can solve the most complex problems. Over time you will be able to call good thoughts and manage them in the same way as words.

Avoiding Negative Thoughts

Try to look at your surroundings only from a positive point of view. Discard negative thoughts and concentrate on positive impressions and emotions.

Try to set yourself up for luck and happiness by imagining what you want in the most precise detail.

Let's relax

Know how to completely relax both your body and mind. As part of almost every meditation, it is important to throw thoughts about the outside world aside and focus only on a specific object, subject, feeling. There is no need to fall asleep or lose vigilance.

When mastering relaxation techniques, you should be sure to catch images and individual sensations from the stream of the unconscious. When the meditation is over, all observed events should be analyzed in order to speed up a positive outcome.

Concentrating on sounds or objects

Proper meditation technique also requires the ability to concentrate. To keep your attention focused, it is better to practice in advance. The easiest way is to focus on individual objects or sounds.

A 10-minute observation of a candle flame or your own actions helps. In such an exercise, it is important not to look at everything from the outside, but to be aware of each process and its necessity.

Breathing technique

Most meditation practices are based on the correct breathing pattern, which allows you to relieve stress and distract from the outside world. If you really want to understand the basic rules of meditation, begin to gradually focus on your own inhalations and exhalations. This can be done in any comfortable lying or sitting position.

Over time, you need to learn to feel how your chest fills with air and your nostrils move. It is best to represent all these processes visually in small details.

You can also try breathing while filling your lungs fresh air. Inhalations and exhalations should be frequent. If you repeat the procedure in the morning, the feeling of vigor will not take long to appear.

But before going to bed, it is better to slow down your breathing and make leisurely transitions from inhalation to exhalation. It is also recommended to use essential flower oils to learn how to smell and think about different scents.

Background for meditation: choosing music

A soothing musical background for meditation is perhaps the main preparatory stage. If talking during the relaxation process is not appropriate, then melodic rhythms or non-intrusive sounds of nature will help influence emotions and physical well-being.

First, you should think about what songs you hum during the day and what kind of music you prefer to get ready for bed or get out of bed. Once you have established the most popular motives in your head, try to abandon them.

Also conduct a meditation lesson a couple of times aimed at developing your hearing. You need to turn on an instrumental composition, sit in a soft chair and relax. Close your eyes and imagine how the musician plays, what positive vibrations the music evokes in you.

In the first stages, beginner meditators try to use bird singing or sounds natural phenomena. Here you need to be careful about your own associations. The fact is that the same people can perceive the sound of a rainstorm, the rumble of thunder, the trills of a nightingale in completely different ways. Give preference to those sounds that are not associated with unpleasant memories.

Place (room) for meditation

If you are seriously studying relaxation techniques, it is better to set up a separate place for meditation. This can be either a whole room or a small corner. In principle, the size of the space does not matter if you are truly comfortable.

And to achieve comfort, you can add scented candles or sticks, and seat cushions.

It is also worth ventilating the room so that it is filled with fresh air. clean air. Next to you you can put a blindfold, earplugs, a mat, a blanket - anything that will help you tune in to the desired wave.

Humidity and temperature in the meditation room

Pay attention to optimal humidity and temperature. You should not be hot or cold during meditation, so you need to choose appropriate clothes, made from natural fabrics.

The outfit should also not hinder your movements.

Lighting

Don't forget to choose the optimal lighting for the room. Too bright a stream of light or multi-colored bulbs will interfere with concentration.

However, you should also not sit in the twilight, otherwise you may fall asleep.

Meditation background

Regardless of whether you prefer absolute silence or opt for unobtrusive music to relax, the meditation room will always be a place of solitude.

There should be no extraneous sharp noise or unnecessary distracting people. If you are nevertheless interrupted during meditation, it is better to switch to solve the problem, because the session can always be continued a little later.

Time and place for meditation

It is also necessary to take into account that best time for meditation almost always individually. Experts advise practicing at home in the evening, when nervous system is in a slightly tired state, and the dialogue with inner world is easier to build.

However, there is no need to meditate after strong physical or mental stress, because the desire to take a nap can overcome the desire to know oneself.

There is no need to sit at home with your eyelids closed. Many meditations are available to be done in the forest or just in nature. When you learn to quickly achieve the desired level of concentration or, conversely, dispersal, you can carry out the procedure even in the cabin of your car.

Many people like to relax in a temple, in a park. In any case, the presence of nature as natural environment helps you connect with your true self.

Working with the body: poses for meditation

Having decided on a comfortable place to stay, you need to choose a position suitable for relaxation. It should be borne in mind that during meditation a person should be almost motionless, which means that the position of his body should be natural and comfortable.

However, you should not use lying postures, as they make it easy to fall asleep. An exception exists only for relaxation techniques intended for good sleep. In this case, you can raise your legs on a chair or on a wall so that your limbs can also rest.

Sukhasana

When learning how to meditate, most beginners settle on the full or partial lotus pose.

You just need to sit on the floor and cross your lower limbs.
Ideally, the right ankle should be placed on the left thigh, and vice versa. A more accurate description of this pose has a name - sukhasana. This position is very popular among yogis and is considered the most natural and comfortable with a timely change of position at the feet.
In this case, you need to sit on a small elevation of 10 cm (a blanket or books) and bend your legs.
The feet are placed not on the opposite thigh, but under it. In this case, the back is in upright position, shoulders straightened.
You need to keep your head level, slightly tilting your chin towards your chest, and simply place your hands on your knees, palms up.
It is advisable to connect the index and thumb.
You can also turn your palms up at the base of the abdomen and touch the tips of your thumbs.

In this position, the whole body will be in optimal tone.

Tadasana

Another pose that is relevant for beginners is tadasana. This Mountain pose is based on the correct standing of a person when a connection between heaven and earth arises.

You should spread your legs slightly, place your feet parallel, and then pull yourself up.
Straighten your back, lower your shoulders and move them back.
Keep your head in line with the spine, arms hanging freely.
Remember to also relax your neck and face.

Virasana and Vajrasana

Equally popular are kneeling poses.

You need to put your feet together, sit on your knees and put your hands on them.

Sitting on a chair is also allowed, provided that your legs are very stable. In any case, it is necessary to straighten your back, since slouching has a negative impact on a person’s consciousness.

Try to keep your neck straight and your chin parallel to the floor.

Remember that proper weight distribution and a straight spine activate all our energy channels and reduce muscle tension.

Notice your tongue, resting its tip against your larynx behind your front teeth. This exercise will help prevent excess saliva and teach you to keep your words under control.

Maximum effectiveness from meditation can only be achieved with complete control of the body. Beginners, however, can change their position during the first sessions. And to cope with unpleasant joint pain, you just need to accept the discomfort. It won't be easy at first, but over time you will be able to control the pain with your mind.

The rules of meditation for beginners can be based on the personality and abilities of beginners, but at the same time differ in non-negotiable aspects that will help you achieve your goal faster.

Please note the following points.

Regularity

You should always remember to practice regularly. If you don’t invest a lot of time and effort into specific practices, you won’t be able to control your mind. The desired effect is possible only with maximum daily dedication.

As a last resort, you can conduct sessions three times a week. However, you must always be in the right mood for meditation, because it should not be done through force.

Choosing a meditation course

Take the choice of a particular meditation quite seriously. If you love the course you are about to take, success will be guaranteed.

To begin with, it is worth focusing on the simplest techniques, for example, breathing. Walking meditation is also helpful. Even a simple procedure will help you relax and free yourself from unnecessary thoughts.

Session time

Start with short sessions without long-term immersion spiritual world. It is quite normal to conduct a session for 3-5 minutes, and then gradually increase the time by 5-10 times.

On average, our mind calms down in 45-60 minutes, so we should even strive for two such meditations during the day.

What to avoid

Immediately before the start of the session, you should not watch TV or drink alcohol or coffee. It is better to meditate before eating, so limit yourself to a glass of water if necessary.

Exit from meditation

Don't forget the importance of exiting meditation correctly. There is no point in returning immediately to the world of chaos. Just spend a couple of minutes in a calm state, think about the results and thank your consciousness for the work.

Keep everything fluid and unhurried: don’t immediately open your eyes, don’t change your position too quickly. The rules of meditation suggest that for some time after the session the mind and soul are cleansed, so do not waste valuable minutes.

In order for all aspects of life to be in order, and achieving results to bring success, it is necessary to constantly monitor your peace of mind from the inside. In a great way This is what meditation is for. You can learn more about how to properly meditate at home for beginners and why it is necessary from this material.

Learning to meditate profitably

Many believe that this process is a kind of magical state, filled with a feeling of calm that comes on its own. In fact, everything is not like that: to achieve this bliss, you need to carefully prepare your body and mind and tune in.

To understand the essence of this action, first let’s answer the question: what is meditation? From a Hindu perspective, this is a state of complete contemplation and relaxation. On the other hand, it is a process of deep reflection on something. Today, most people prefer to meditate in order to put their thoughts in order, balance their temperament, and relax after a working day.

In order to meditate correctly and with understanding, it is important to know the purpose of this process - it is the acquisition of healthy thoughts, spirit, body, calmness, balance. At its core, this process is a set of certain body positions and concentrating thoughts on relaxation. Keeping your attention on one thing or situation is already the ability to meditate correctly, but in this form you will not achieve relaxation of all parts of the body.

Of course, each person has his own goal in this process, but most people begin to meditate in order to:

Get rid of depression.
Find inner peace.
Improve your health.
Find yourself in creativity.
Develop intuitive abilities.
Clear your thoughts.
Find bliss and delight.

Those who were nevertheless able to comprehend this sacrament speak of the ability to meditate correctly as a process of deep immersion into the unknown paths of the mind of the Universe. It is impossible to convey in words what a person feels when he begins to enter a state of relaxation; he must understand it himself.

Anyone can study the practice, but it is necessary to approach the matter responsibly. There is nothing magical or supernatural about this; first you just need to carry out the technique regularly. Gradually, the body and mind will begin to independently demand repeated sessions, realizing that the procedure is a necessary part of finding peace.

In addition to the goals that people pursue when they come to this practice, there are a number of positive aspects that a person receives when using the acquired procedure skills on a daily basis. Before you learn meditation, it is worth understanding what it gives:

restoration of brain cells.
brain rejuvenation.
reducing the risk of heart disease.
strengthening the immune system.
decreased anxiety.
compensation for lack of sleep.
increased tactile sensations.
improved breathing
relief from stress.
establishing connections with the inner world.

You can practice the technique at any age, both children and the elderly. The sooner you begin to comprehend the ability to meditate correctly, the faster you will feel an improvement in your body’s condition.

Tip: You can meditate both at home and in nature - this is where the environment is most conducive to calm.

Preparation stages

When practicing this technique, you may feel that this is a complex process. Over time, when thoughts begin to plunge into a meditative state, there will be no difficulties. Before you learn to meditate, you need to prepare properly. It includes the following stages:

Making a decision. This stage was partially realized when the person realized that he would practice meditation. The next thing to do is to understand why this is needed. Of course, you can meditate without a goal, it will still be correct, practice will give positive results, but it will be better if it makes sense. Human psychology is designed in such a way that the best reward for him is the achievement of the task. Think about it in your mind: What do I get when I meditate? This is what will motivate you to perform the procedure every day.
Choosing a place and time. Most yogis who have achieved the ability to meditate correctly claim that the most suitable option is a quiet and peaceful place. Therefore, many people choose to exercise at home. But home is not always a place where you can relax. If possible, you can carry out the technique in nature, or in the courtyard of a private house. The best option would be a separate room. The time at which the session will take place must be the same. For example, early in the morning and before bed. If a person is constantly at home, you can practice at any convenient time.
Determining the frequency of classes. The rules say that it is best to meditate twice a day for 10-20 minutes. Compliance with this statement is optional. Each person determines the frequency of classes himself, based on how much he needs meditation in at the moment. If now it is important to focus on something, then why not take up meditation: you can learn how to meditate correctly in the next section.
Final preparation. For elementary lessons, it is recommended to use a timer to help keep track of time. Often, on the first dives, time flies slowly, but on subsequent dives, time flies too quickly. Slow, pleasant music should help you relax and get into the right frame of mind. Don't forget to ventilate the room if classes are taking place at home.

When returning home from work, while on public transport, you can also do the practice. To do this, you only need a leisurely melody or traditional tunes in headphones. Sitting in the lotus position, as widely shown in the illustrations, is not at all necessary. It is enough to take a comfortable body position when all muscles are as relaxed as possible.

Important: Having a quiet, cozy place to practice the ability to meditate correctly is not necessary. The practice can be effective even if done in the middle of a noisy crowd.

Mastering the methodology: main principles

The main question that interests everyone who is on the path to studying meditation is how to meditate correctly? The first thing you need to learn to do is focus your attention on the subject. To make it more comfortable, we suggest focusing your attention on the tip of your nose. If this option does not suit you, just imagine any object and think about it.

A method that helps to master concentration faster is called the “fire path” and is performed as follows:

Focus on the crown and tailbone.
Imagine a small burning ball in your head.
Inhale and imagine this ball rolling down your spine.
As you exhale, imagine it rolling back up.
This must be done until your thoughts come into order.

Over time, this idea can be abandoned, because such meditation involves concentrating thoughts on an object.

The next stage of meditation, which is important to master, is learning to control your thoughts. It happens that an obsessive problem, task or just an idea constantly creeps into your head. There is no need to try to overcome it - anyway, it will not go away from your mind so easily. You can do the right thing only by thinking it through to the end.

No less important stage stability of breathing is considered in the process of learning the ability to meditate correctly. At first, it is unlikely that you will be able to develop a rhythm of breathing cycles, but over time it will get into the right direction. The practice has made many people calm through proper breathing. It is based on the following principles:

Evenness;
Cyclicality;
The passage of energy along with breathing throughout the body.

In addition, the stages of meditation imply lightness of the body, retention and implementation of the topic, as well as awareness and aftereffects. The lightness of the body is associated with the correct positioning of the back, crown and chin during the process. If all the organs are in the proper position, then it will be easier to achieve results.

Maintaining a topic is concentrating attention on one subject or thought. During practice, one cannot deviate from this postulate. The implementation of the topic refers to the experience that a person receives from the technique.

Awareness is the state of a person after leaving meditation. It is correct to ensure that the thoughts and body remain in the same state of mind as they were when the person meditated. Aftereffects involve a person’s feelings and actions after emerging from a state of immersion. People who have attended sessions and gone through all their stages cease to be self-centered.

Important: During the process of meditation, a person experiences 3 states: bliss, clarity and thoughtlessness.

Before you start meditating at home, you must go through all the preparation steps described above. When the body is relaxed and thoughts are concentrated, then you can move on to practice. To begin with, it is important to choose a comfortable position. This can be either the lotus position or the body position, sitting on a chair, lying down or any comfortable position. The main criteria for correct body position are as follows: Lotus pose with emphasis on the hand

The top of the head stretches upward;
The chin is slightly lowered;
Your back is straight; if you can’t do it yourself, you can sit near the wall;
Before you start meditating, roll your shoulders.

Masters who have learned to meditate correctly advise beginners to pay attention to the placement of their hands and fingers, which is called mudra. There are several options that are responsible for a certain aspect of life:

Knowledge. When positioned with the palm up, large and index fingers form a ring, while others are located freely.
Strength. The ring is formed from the large, medium and ring finger. The little finger and index finger are slightly extended forward.
Calm. The palms are directed upward and are on the stomach, with one hand resting on the other and the ends of the thumbs touching.
Life. The ring is formed from three fingers: the thumb, ring and little finger. The index and middle fingers are extended in a horizontal position.

Before you start meditating, you can experiment and choose the option that suits you. If none of them look good, simply place your hands on your knees, palms up.

Many people are interested in how to meditate on any condition. For example, a person complains that he suffers from insomnia and wants to try to learn how to meditate on sleep correctly. The procedure is performed in the evening, before going to bed:

Take a comfortable position, you can do this on the bed. Switch off from extraneous noise - for this you can listen to pleasant slow music.
Imagine a cozy place where you want to relax: sea, mountains, forest. To improve the effect, turn on the sounds of birdsong or the sound of the sea.
Close your eyes.
Breathe deeply and rhythmically.
Avoid emerging thoughts and do not focus your mind’s attention on them.
10 minutes after the dive, smoothly exit the session.

After the session, complete relaxation occurs and healthy sleep, in the morning a person feels cheerful and full of energy.

Beginners are wondering: how to learn to meditate effectively in order to get positive, stable results from it. The answer will be: it is necessary to carry out the practices regularly. Don’t quit classes, even if nothing works out at first, try to relax as much as possible and after the first week you can feel the effect.