Meditation has only one purpose - to go beyond the mind and become a witness. There is a miracle hidden in your testimony, the whole mystery of life.

Bhagavan Rajneesh.

This article is rather unusual. In it you will not read about how important it is to practice meditation, because the author of the article is not trying to convince anyone of this. It is a well-known fact that meditation has a huge number of positive aspects. From the presented material, you will learn about where real meditation begins, what is its basis and when to start practicing it.

Meditation Basics for Beginners

The river, which begins in the mountains and flows into the sea, flows as a single stream. Once, having read this saying, it involuntarily occurred to me that this is nothing more than a metaphor for yoga classes, but complex classes, practicing all the stages of Ashtanga Yoga. We will not touch on the highest 8th step for now, since it would be at least strange to call it practice, because samadhi is not a technique or practice, but a state of mind that a practitioner comes to after many years of intensified practice of the previous steps. ashtanga yoga.

What are the basics of meditation for beginners? You could describe it the way you usually find on the pages of books or on the Internet, where instructions are provided, specific steps in order to help beginners reach a meditational state of consciousness, turn off thoughts and go beyond the mind.

But let's go beyond that and look at the topic of meditation not as a separate, independent element of the system, but as an integral component of Ashtanga yoga. Why do most schools and instructors present the practice of meditation as something completely independent and almost magical, either a practice, or a secret teaching that will allow you to ascend to heaven and open new worlds before you? Why not imagine the practice of meditation as it is, where it originates from and how it is connected with the entire yogic system. After all, few people know that meditation is, first of all, a part of yoga, its highest level, to which one must come, and other stages of the same Ashtanga yoga are being prepared for this:

• Dharana.

Here is a list of the steps that precede dhyana, or in the modern way, meditation. Without going through all six of the previous steps, there is no chance of fully preparing yourself to master meditation. When people sign up for meditation courses, ignoring such important components as yama and niyama, then the results should not be expected in a day. People suffer, drive their thoughts away, try to concentrate, to find a connection with the Highest. But how, please tell me, do these people want to instantly transform through the practice of meditation, without paying attention to other aspects of personality formation ?!

Indeed, despite the fact that meditation is considered to be something very sublime, in reality the attainment of the state of emptiness of the mind - "thoughtlessness" - is the result of the development of the personality itself. The higher the requirements for oneself, the more a person is spiritually developed, until the moment when he first uses certain techniques of meditation, such as meditation on a mantra or dynamic meditation, etc., the more chances that the process of meditation itself will be effective, and not just a struggle with oneself against a banal falling asleep or fleeing from an avalanche of thoughts, which, from nowhere, now in silence, rushed in an incessant stream.

Understand that beginners struggle with themselves and their thoughts due to the fact that the previous processes that are prescribed in the Ashtanga yoga system and recommended for practice by most beginners in meditation simply have not been passed by them. They do not even think about it, not considering it necessary to practice, for example, asanas and pranayama before moving on to the meditation itself.

Fundamentals of Meditation: Theory and Practice

In order to explain in more detail what has been said above, it is necessary to theoretically explain how yama, niyama, asanas, pranayama, pratyahara and dharana affect the success of the further meditation process, that very deep meditation, which is otherwise called dhyana.

So, let's imagine that you are already practicing Yama and Niyama, that is, you are leading a correct lifestyle, your moral values \u200b\u200bare at your best, probably you have already adjusted your diet and excluded meat products from it, which means you can approach the third steps of ashtanga yoga and its influence on preparation for deep meditation.

Through the practice of asanas, you already begin to master the initial stages of meditation. That is why it is good to start your acquaintance with real meditation through asana practice. An indispensable condition for performing yoga poses is to focus on one or another organ or part of the body. There is a general immersion in the inner world.

Another way, which can be simultaneously practiced with the previous concentration, is attention directed to the breathing process during asanas, which in turn leads to the preparation and practical mastering of pranayama - the next step of yoga, which is also called the "art of controlling and controlling breathing." ... At the same time, the process of concentration itself is nothing more than dharana - the stage immediately preceding dhyana, that is, meditation.

Concentration itself is very important in order to prepare yourself to immerse yourself in deep enough meditation. If you do not know how to concentrate, then you will still spend time on this, performing this or that meditation technique. But in the absence of experience and the ability to long-term concentration on something, say, on an object or awareness of yourself, your thought process, it is difficult to go beyond your own feelings and thoughts. To begin with, you must learn to stay focused on one thing. In this regard, concentration while performing asanas is an excellent starting point for the development of this ability.

If, in addition, you connect the practice of pranayama to the practice of asanas, the result will exceed your expectations, and instead of waiting for the moment when it will finally be possible to engage in "real" meditation, you will actually already be doing it, initially without giving yourself report. Many beginners do not even realize that by performing the asanas correctly, connecting the ujayi breathing, as is practiced in Vinyasa flow yoga, they are at the origins of meditation, which they go to through serious practice of concentration, which means that they are practicing dharana. It turns out that by doing asanas, you immediately develop several abilities in yourself, which in the future will allow you to move to higher meditation practices in the most natural way.

Basis of Meditation: Simple Meditation, Its Power and Impact

What is the basis of the practice of meditation? It is rather difficult to explain the practical aspect of the meditation process in words, one might even say that it is impossible. This is the same as trying to describe the state of samadhi in words, it is like trying to explain the inexplicable, inexpressible, state that is completely different from what you meet in ordinary life, therefore, it is incongruous with the practical side of being. Yes, of course, the practical benefits of doing meditation are undeniable, that is, practicing meditation is beneficial for the body and psyche. They are proven to be beneficial for people with weak hearts and those with diabetes. Also, the practice of meditation increases the intellectual abilities of a person, including improving memory. You can't list everything.

The results from the practice of meditation appear at the physical level, but the "action" itself occurs at higher frequencies. Changes in higher areas also lead to positive results on a gross, physical level. And yet this is a kind of side effect of doing meditation. The most important thing happens in your consciousness, it changes, and with it your inner world and personality itself change. The essence of meditation, the process of calming the mind and stopping the thought process is that at this moment there is a transformation and an exit of consciousness to higher levels. Often people are so involved in the practice of meditation that it becomes almost addictive.

Of course, this is not the kind of addiction that should be avoided and, if possible, prevented, but nevertheless the psychological need for more frequent meditation than is required can mean one important thing - a person is dissatisfied with the world around him, and meditation plays the role of a cozy a sanctuary to hide in if need be.

It should be remembered that the meaning of meditation is not to separate a person from the real world, but, on the contrary, to make him stronger, less vulnerable in the face of fate. Meditation is not your uninhabited island where you can hide and not leave from there for years, just because now you do not need the company of other people. You have become fully self-sufficient.

That is why they say that it is easier to become a monk, a Buddhist monk: eat, drink, perform the simple duties of the community, and spend the rest of the time in meditation. Remaining in society and practicing meditation, it is much more difficult to maintain the balance or state of bliss found in meditation, because reality is constantly trying to knock us out of this equilibrium. Therefore, while doing meditation, take it as an excellent method for immersion in yourself, studying your essence, approaching merging with the Absolute, but at the same time remember that the spiritual experience received through meditation must be manifested in physical reality, otherwise the person is endowed with physical characteristics. If the whole point was to be realized in the spiritual hypostasis, then the body itself would not have to exist. And yet it is, and we are in it. It means that you need to use its resources, and again, with the help of realization, at the physical level, make a contribution to the development of your energy and strengthen your spirit.

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Headings

Meditation for beginners

Meditation - a divine gift. Meditation simplifies our outer life and energizes our inner life. Meditation will give us a natural and free life, a life that becomes so natural and free that with every breath we are aware of our own divinity.

Which place is more suitable for meditation

For meditations at home you should have a corner in your room - absolutely clean, and consecrated, a sacred place that you only use for meditation. Gam you can remove the altar, where you will have a portrait of your spiritual Master or Christ, or some other beloved clergyman whom you consider to be your Master.

It is helpful if you take a shower or bath before starting your meditation. Purity of the body is very beneficial for purifying the mind. If you cannot take a bath or shower before sitting down to meditate, you should at least wash your face. In addition, it is recommended to wear clean and light colored clothing.

It will also help if you light incense sticks and place fresh flowers on your altar. When you breathe in the scent of incense sticks, you may receive only one iota of inspiration and purification, but this iota can be added to your inner treasure. There are people who say that it is not necessary to have flowers in front of you during meditation. They speak: " The flower is within, the thousand-petalled lotus is within us"But the living flower on the altar will remind you of your inner flower. Its color, its aroma and its pure consciousness will inspire you. From inspiration you will receive aspiration.

The same can be said about the use of candles during meditations... The flame of a candle by itself will not give you aspiration. But when you see the outer flame, immediately you will feel that the flame of aspiration in your inner being rises high, higher, still higher. For one who is on the eve of the realization of God, or for one who has already realized God, these external attributes will not matter. But if you know that the realization of God is still far ahead for you, then they will definitely strengthen your aspiration.

When you do daily individual meditation, try to meditate alone. This does not apply to spouses if they have the same spiritual Master. It is natural for them to meditate together. Otherwise it is not advisable to meditate with others during your daily individual meditations... Collective meditation is also important, but in daily individual meditation, it is best to meditate in solitude at your own altar.

What position to take when meditating

When meditations important to keep spine in a straight and upright position, and the body should be relaxed. If the body is tense, then the divine and fulfilling qualities that enter and flow through it during meditation will not be perceived. The pose should also not cause discomfort to the body. When you meditate, your inner being will spontaneously give you a comfortable position, and all you have to do is maintain it. The main advantage of the lotus position is that it helps to maintain spine straight and vertical. But this position is uncomfortable for most people. So the lotus position is not at all necessary for proper meditation. Many people meditate very well while sitting on a chair.

Some people do exercise and posture. These exercises, called Hatha Yoga, relax the body and calm the mind for a short period. If someone is physically very restless and cannot remain calm even for one second, then these exercises will definitely help. But Hatha Yoga is not required at all. There are many aspirants who can just sit down and calm their minds without doing anything. Hatha Yoga.

Under no circumstances is it advisable to meditate lying down, even for those who have been meditating for several years. Those who try to meditate while lying down will go into a world of sleep, either inner passivity or drowsiness. In addition, when you are lying down, your breathing is not as good as when you are sitting, as it is unconscious and uncontrollable. Correct breathing is very important in meditation.

Keep your eyes open or closed while meditating

I am often asked if I should meditate with my eyes closed. Ninety times out of a hundred, meditators with their eyes closed fall asleep during meditation. They meditate for five minutes and then spend fifteen minutes in the world of sleep. There is no dynamic energy in it, only apathy, complacency, something like a pleasant feeling of relaxation. By meditating with closed eyes and plunging into the world of sleep, you can enjoy any illusion. Your rich imagination can make you feel like you are entering the higher worlds.

Author's column

was born on August 27, 1931 in the small village of Shakpura in East Bengal, now Bangladesh. In the family, Sri Chinmoy was the youngest of seven children. At the age of 13, after the death of his father, and then his mother, Madal (childhood name of Sri Chinmoy according to Indian tradition) moved to the ashram of the famous yoga and the founder of Integral Yoga Sri Aurobindo in Pondicherry, where until 1964 Sri Chinmoy studied, worked and practiced spiritual discipline. From a young age, Sri Chinmoy showed remarkable ability in writing poetry, essays, music and songs, and also achieved significant success in various sports, especially in sprint and decathlon.

In 1964 he came to New York to offer the secrets of the inner world of aspiration to the modern Western world. Since then, he has delivered hundreds of lectures at universities around the world, including Oxford, Cambridge, Harvard, Moscow State University, Yale University and the Sorbonne. In his lectures, he reveals the deep meaning of many aspects of human existence. These lectures have been published and translated into over twenty languages.

A life Sri Chinmoy is an expression of limitless creativity. Over the years, his creative potential has manifested itself generously in the fields of music, poetry, painting, literature, sports and humanitarian work. Sri Chinmoy's contributions to each of these areas are amazing. Achievements Sri Chinmoy - this is a unique for the present view of the meaning of human existence.

considers the aspiration of a person to inner perfection, awareness and manifestation of divinity as a source from which great achievements are born in the field of art, culture, sports, science and personal development. Living in the heart and striving to surpass his own achievements, a person manifests the best in himself and finds a way to peace and harmony. In words Sri Chinmoy, "our goal is to move from brightest light to brighter light and brightest light, from high to higher and highest. And even in the highest there is no end to our progress".

He regularly traveled all over the world, giving concerts and lectures, meeting with leaders of the world and national level. At the same time, he discussed issues of world harmony with them. Concerts, lectures, painting exhibitions and sports competitions Sri Chinmoy were always held free of charge for everyone.

There are many ways in which you can convince yourself that you are doing great meditation. Therefore, it is best to meditate with your eyes half-open and half-closed. In this case, you are the root of the tree, and at the same time, you are the topmost branch. The part of you that corresponds to half-open eyes is the root symbolizing. The part corresponding to half-closed eyes is the uppermost branch, the world of visions, or, say, Heaven. Your consciousness is at the highest level, and at the same time it is here on earth, where it is trying to change the world.

When you meditate with your eyes half open and half closed, you are doing what is called "lion meditation." Even as you go deep within, you focus your conscious attention on both the physical plane and the subconscious plane. As the physical world with its noise and other disturbances, and the subconscious world, the dream world, both call you, but you cope with them. You say, "Look, I'm on the lookout. You can't get hold of me." Since your eyes are partially open, you will not fall asleep. This is how you challenge the subconscious world. At the same time, you maintain your dominance over the physical plane because you can see what is happening around you.

Is it necessary to meditate only at home, or can you try to meditate anywhere

If you are just a beginner, then you can best meditate only when you are alone in a room or in the presence of a spiritual Master. If you try to meditate while driving, walking, or sitting on the subway, you will not be able to go very deeply into meditation. And at the same time, it is not enough to sit in front of your altar. When you sit in front of the altar, you must feel the inner altar, the altar within your heart, otherwise you will not have a satisfying meditations... Wherever you meditate, you must enter your heart, where you can see and feel the living altar of the Supreme. At your inner altar, you are safe and secure. There you are under the auspices of divine powers. If you can meditate on the inner altar, you will surely make quick progress, because there you will not encounter opposition.

After a few years of diligent meditation, when the inner strength is developed, you can meditate anywhere. Even if you are standing in the subway or walking down the street, it will not hurt you. Ultimately, you must learn how to do the highest meditation and at the same time be aware of everything that happens in the outer world.

When meditating or praying, some people concentrate on certain objects, such as a photograph, or some other subject. Is it wise for them to get attached to these objects, or is it better for them to meditate on something formless and invisible?

When they meditate on something, they do not worship it as God. They only get inspiration from this subject. I glance at the candle and I see the flame, but I do not perceive the flame as God. I perceive the flame as a source of inspiration. This flame inspires me and increases my aspiration to rise upward with a blazing inner appeal. I can hold the flower in front of me when I meditate. The flower is not God, although there is God inside the flower. But the flower inspires me and gives me purity. I can light an incense stick. She herself is not God for me, but she gives me a sense of purity and helps me in my spiritual progress.

Anything that inspires me should be used to increase my aspiration, be it a photograph, a candle or a flower. For as my inspiration and aspiration increase, I feel that I have moved one step further towards the goal. But neither a candle, nor a photograph, nor a flower in themselves are objects of worship.

Is it good to meditate after eating, or is it advisable to meditate on an empty stomach

It is not good to meditate immediately after a hearty meal. The body has thousands of subtle spiritual nerves. They get heavy after eating a big meal and won't let you exercise. the highest level of meditation... The body will be heavy, the mind will be heavy, the nerves will be heavy and your meditation won't be good. When you meditate correctly, you feel that your whole being, like a bird, is flying high, higher, even higher. But if your consciousness is heavy, you cannot rise.

So it is always advisable to meditate on an empty stomach. At least two hours should elapse between eating and the moment you sit down to meditate. But still, if you are really hungry when you go to meditate, your meditation will not be satisfactory. Your hunger, like a monkey, will constantly distract you. In this case, it is good to drink a glass of milk or juice before meditation... It won't spoil her.

But abstaining from rich food before meditation is not the same as fasting. Fasting is not at all necessary for meditations... By fasting you cleanse yourself to some extent. Once a month, if you feel like it, you can fast for one day to cleanse your essence of external aggressiveness and greed. But by starving often, you will reach death before God. Fasting is not a solution to the problem of self-cleaning. Its resolution is constant, deep, spiritual meditation, unlimited love for God and unconditional humility to Him.

Is it necessary to be a vegetarian in order to follow the path of spiritual life

The vegetarian diet does make a difference in spiritual life. Cleanliness is of the utmost importance to students. We must create this purity in the body, in the senses and in the mind. When we eat meat, the aggressive animal consciousness enters us. Our nerves become agitated and restless, and this can negatively affect our meditation. If the seeker does not stop eating meat, he usually does not attain the subtle sensations and vision of the subtle worlds.

Once upon a time, animal consciousness was necessary to move forward. Animals are aggressive by nature, but at the same time in their nature there is a kind of dynamic impetus to development. If we did not take the qualities from animals, we would remain inert, like trees, or remain in the consciousness of a stone, in which there is no growth or movement. But, unfortunately, animal consciousness contains both dark and destructive qualities. And we have entered the spiritual life, so that animal consciousness is no longer necessary in our life. We have moved from animal consciousness to human consciousness, and now we are trying to enter divine consciousness.

Fruits and vegetables, being light food, help us to acquire qualities of kindness, tenderness, simplicity and purity both in our inner and in our outer life. Vegetarianism will help our inner being to strengthen its inner essence. In our souls - we pray and meditate, outside - the food we take from Mother Earth helps us too, giving us not only energy, but also aspiration.

Some people feel that meat gives them strength. But if they look deeper, they will discover that it is their own idea of \u200b\u200bmeat that gives them strength. You can change the idea and feel that it is not meat, but spiritual energy that permeates the body, gives it strength. This energy comes from meditation as well as from proper nutrition. The strength that can be obtained from aspiration and meditation is infinitely more powerful than the strength that can be obtained from meat.

Many spiritual seekers have come to the conclusion that vegetarianism promotes faster progress in spiritual life. But along with a vegetarian diet, you need to pray and meditate. If there is aspiration, then a vegetarian diet will help greatly; bodily purity will help the aspiration to become more intense and more spiritual. And yet, if someone is not a vegetarian, this does not mean that he is not destined to advance in spiritual life, or that he is not capable of realizing God.

Additional Meditation Resources:
• How to breathe correctly when meditating.
• Taming the thought process during meditation.
• What time of day is it better to meditate?
• Practical use of meditation.

Article title	Author
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Ayurveda and Yoga - determine your type of Yoga		8085
35 reasons to do yoga		5617
Classification of poses		5454
How to organize a yoga practice at home?	Marianna Goroshetchenko	5344
Structure, stages and types of pranayama	Victor Sergeevich Boyko	4185
Pranayama - breath energy		4028
Yoga Exercises - Mantras, Bandhas and Mudras		3709
Meditation for beginners		3641
Yoga Q&A Part III	Vadim Zaporozhtsev	3596
The best time to meditate		3585
Practice Modes in Hatha Yoga	Andrey Sidersky	3242
Yoga Q&A Part I	Vadim Zaporozhtsev	3229
An introduction to yoga for beginners	Marianna Goroshetchenko	3007
Practicing mudras in Yoga	Tatiana Gromakovskaya	2338
Achieving the state of meditation through Yoga	Swami Satyananda Saraswati	2157
Mantras - sacred music of Yoga		2133
What is Meditation?	Vasant Lad	1445
Yoga Q&A Part II	Vadim Zaporozhtsev	1209
Mantra as a means of self-realization	Elena Lusnikova	644

Yoga classes

Do not treat physical yoga as sports... Sport is the idea of \u200b\u200bachieving physiological results based on the maximum capabilities of your body, and Yoga does not require you to break personal records and, unlike the mind, to the body sports achievements are not needed... Your attitude to physical Yoga should be closer to the concept of active rest in motion, getting energy through the opening of the body's channels.

Yoga classes involve not only performing asanas with breath control, but also combining them with visualizations, mantras, meditation, etc.

In this article we will tell you why you need to do meditation and how to do it correctly. Our material will be useful for those who are just starting to meditate and have many questions about the methods and the most common mistakes of meditators.

Benefits of Yoga Meditation

The main goal of meditation is relaxation, release from tension. The modern rhythm of life has led to the fact that people live in constant stress, have little time to rest, and some have completely forgotten how to relax.

The nervous system, which is in constant stress, provokes the development of various health problems, leads to depression, chronic fatigue syndrome - diseases that have become just a scourge of modern society.

Meditation allows a person to unload the nervous system, learn to look at the world around them with optimism, get rid of fatigue, add strength and get enough energy.

During meditation, a person learns to control his breathing, makes it deeper, as a result, the heart rate slows down and blood pressure decreases.

In addition, after meditation practices, a person who before that had, in his opinion, an insoluble problem, stood at a dead end, begins to look at it differently, finds a way out or treats it more simply, not taking it to heart.

Another important advantage of meditation is the ability, with the help of this practice, to find answers to the questions: "What do I want?", "Where am I going?" Yoga meditation allows a person to better understand and get to know himself, to realize where he belongs in the world.

Undoubtedly, some time after a person has come to the necessity of meditation in his life and began to actively engage in it, he begins to feel better, he becomes younger in soul and body.
Meditation reconciles a person with himself, the world around him, other people and helps him to live daily life. Regular relaxation practices lead to the fact that a person gets rid of aggression, becomes kinder, more tolerant of others.

In turn, all the negativity that falls on a person every day will cease to hurt and unbalance him.

Such a state entails radical changes in a person's life and in his aspirations. Just 8 weeks of practice is enough to see the result.

Thus, meditation allows you to make the following changes in a person's life:

• to achieve a general improvement in health and get rid of many, including chronic, diseases by improving the functioning of the nervous system and getting rid of stress;
• learn to free the mind from unnecessary, "toxic" thoughts;
• learn to attract into your life the necessary conditions for your own happiness - love, wealth, luck, health, etc.

Video: about meditation

Fundamental rules

In order for meditations to work out and give results, you should adhere to a few simple rules:

1. Practice relaxation regularly. Optimally - every day. At first, a frequency of 3 times a week is allowed. Only with regular meditation can you achieve the desired effect and see changes in your life. Taking a long break can make it difficult to return to practice.
2. The optimal frequency of practices is 2 times a day: in the mornings and evenings. Morning meditation will keep you energized for the whole day. Evening - will help to eliminate negative emotions saturated throughout the day.
3. The practice should not be carried out after a heavy meal. It is unlikely that meditation in this state will be successful, since along with the stomach, the nerves and consciousness will also be heavy. It is advisable that the digestive tract is empty before relaxation. After eating and before taking a meditative pose, at least 2 hours should pass. But if the feeling of hunger brings you discomfort and does not allow you to meditate normally, then you are allowed to drink a glass of milk or juice.
4. Make sure that no outside interference occurs at the time of meditation. You should warn the people you live with not to disturb you. Sudden outside interference can lead to negative consequences. If the immersion is deep, then even the development of a mental disorder is possible.
5. Find the right relaxation music. It should be monotonous, simple, not distracting from the process.

Where and how to start

The practice of meditation should be started from 5 minutes, gradually increasing its duration to 10, 15, 30, 45 and 60 minutes. The most common meditation posture is sitting with a flat back: lotus or half-lotus.

In this position, a simultaneous combination of muscle tension and relaxation is achieved. It is not necessary to keep your back suspended; you can use various devices, for example, pillows, rollers, and also lean against a wall or other vertical surfaces.

But if a person who has come to the need to introduce meditation into his life finds such a posture uncomfortable for some reason, then you can choose a more comfortable one for yourself - on your knees, on a chair, in a chair.

Before going to bed, you can even meditate while lying down. The main thing is that discomfort and tension do not distract or interfere with relaxation.

If the pose is comfortable, but you are unable to keep the body in it for a long time without it beginning to resist and signaling this with pain in the muscles, then you will need to train by performing asanas. And after a while, the meditation posture will surely subdue you.
Most beginners keep their eyes closed during meditation. It helps focus. However, closed eyes when meditating is not a matter of principle. Some people manage to meditate successfully by keeping them open or half-closed.

A place for meditation must meet several criteria:

• to be quiet - the fewer extraneous sounds are heard and distract, the easier and faster it will be possible to achieve a state of relaxation;
• be well lit, with comfortable lighting that does not hurt the eyes;
• to be cozy - candles, aroma sticks, flowers, spaciousness, comfortable atmosphere, appropriate music will contribute to comfort and coziness.

Once you learn to dive into yourself, the place will no longer matter to you. You will be able to devote yourself to meditation anytime, anywhere.

There are practically no contraindications to the practice of meditation, any person can start them. The only category of people who should not be allowed to meditate are those who have severe mental illness.

Video: about meditation Learning to meditate is easy - there are many tips and video tutorials on teaching on the Internet, as well as in specialized literature.

In most cases, a teacher is not needed for this purpose. A mentor will be needed only for mastering deep techniques that have a serious impact on consciousness and physical well-being.

Techniques for beginners

There are many ways to achieve relaxation and at the same time combine it with maximum concentration. Below we provide descriptions of simple techniques that are available for beginners. You can choose for yourself the one that you like the most, practice it for a couple of weeks, and then start mastering the next one.

Conscious breathing

As the name suggests, this practice involves learning to track your breathing. A person concentrates on each inhalation and exhalation and the sensations that he experiences.
At first, such tracking is not easy, because extraneous thoughts still creep into your head. You need to discard them and return to breathing.

Technique:

1. Sit for 2-3 minutes in a relaxed position in a comfortable position.
2. Concentrate on how air enters and leaves the body. Exhale to accompany the account.
3. After the counted 4-5 minutes of exhalation, you should count to 10, ahead of the inhalation.
4. Stop counting and just focus on breathing.
5. Pay attention to the place where the air is most tangibly in contact with the body. Focus on sensations as it enters the body.

Chanting mantras

Chanting of mantras is common in many religions. This is melodic chanting of a word or phrase, during which the sounds merge into one stream. It is combined with concentration of attention and breath synchronization. Most often, phrases such as "Om, amen", "Om mani padme hum" are sung.

For beginners who do not quite understand the meaning of the words “treasure in the lotus” (this is how these phrases are translated), you can chant a simpler word, for example, “peace”. Mantras can be chanted out loud or recited to yourself.
To chant mantras correctly, you need to learn to send voice vibrations to various parts of the body:

1. Place one palm on the lower abdomen and trace the vibration in this place.
2. Move your palm below and feel the vibration.
3. Continue observing vibrations as you descend to the lower regions of the body.

During such training, a person is able to trace the vibrations in the feet over time. When chanting, one should focus on what the mantra is aimed at. It is necessary to learn to concentrate only on one thought and not to jump to others, otherwise the desired effect will not be achieved.

After carrying out this practice, a person is charged with liberating, cleansing and creative energy, acquires a sense of calmness and satisfaction.

Video: about chanting mantras

Visualization

Visualization implies "drawing" images in the head - yantras or mandalas: ornate geometric images.

Beginners are first invited to look at a simple geometric figure, for example, an oval, triangle, square, and then close their eyes and try to depict it in their imagination with concentration, with calm breathing.

Having learned to "draw" simple shapes, you can move on to intricate yantras and mandalas. Subsequently, this meditation practice can be used in order to visualize and realize your desires.

Mettabhavana

Mettabhavana is literally translated from the ancient Indian language as "metta" - "love", "bhavana" - "development, education". Thus, this practice means fostering love for all living things.
First, in the course of meditation, a person is invited to love himself, then his loved ones, then those around him, including enemies. The meditation ends with a feeling of love for all living beings on the planet.

All this is done while focusing on the breath and uttering phrases such as:

• “May I be happy”;
• “May I be calm”;
• "May I be free from suffering."

Having done such work on oneself and having achieved self-love, one should imagine a loved one, repeating in relation to him: "May you be happy", etc.

Having worked through relationships with loved ones, and then with strangers, you can take on people with whom relationships are difficult, with negative emotions. The meditation ends with a wish for good to all living things that exist in the world.

Video: about mettabhavan

Vipassana

Vipassana is the meditation of inner illumination. To complete it, you should allocate at least 45 minutes.

The execution technique is as follows:

1. Take a sitting position with a well-straightened back in a comfortable position that allows you not to be distracted by bodily sensations. Various accessories can be used - chair, bench, chair, pillow, etc.
2. Close eyes.
3. Breathe evenly, as usual, focusing on inhaling and exhaling.
4. Focus on attention-grabbing sensations in the body such as the ear, nose, etc.
5. Then move on to the sensations that the surrounding world delivers, for example, a smell, some kind of sound.
6. Thoughts that will come at the time of observing sensations should be discarded or epithets should be given to them: for example, frightening, interesting, stupid, etc.
7. The problems you have should be taken with a detachment, without becoming attached to them or rejecting them. Embed in yourself the mindset that this is your life, which is interesting to watch from the outside.

Meditation on Vedanta

This practice is aimed at learning to observe your consciousness, which is in the process of self-study. During it, a person manages to feel that he is part of the universe.

Practice assumes, when any thought arises, enter the following dialogue with you:

• For whom does this thought arise?
• For me.
• Who am I? Where is my beginning?

Building such a logical chain leads a person to release from his own ego and to join the world.

Meditation in motion

Various forms can be chosen for movement meditation. It can be some kind of yoga or just walking, running. It is suitable for those people who are uncomfortable sitting in one place for a long time.

Video: about meditation in motion For example, you can go for a walk in a deserted place and at the same time practice meditation:

1. Synchronize inhalation and exhalation with steps.
2. On inhalation, tear off the heel from the ground, smoothly moving to lifting the toes and moving the leg forward.
3. On exhalation, gently lower the foot in the same way, fixing this in consciousness.

Thus, it is possible to achieve concentration and self-awareness. By the way, meditation in motion can be done even when performing work duties or when rocking a baby.

Common mistakes in meditation

Of course, few people succeed in meditating correctly the first time, and you need to achieve the effect - relaxation and concentration.

The most common mistakes beginners make:

Video: mistakes in meditation

What to do if it doesn't work

We would like to note that many people have started and at this very moment are beginning to meditate, but not everyone is approaching the final goal. Most often, meditation does not work because of the many extraneous thoughts that come into the mind of the meditator and make it impossible to relax and concentrate.

Teachers advise, in this case, not to get upset, not to get angry and not to start a struggle with thoughts, not to try to stop them. You just need to fix it and make an effort to take yourself away from thoughts and return to practice.

During the practice, pains in the body can also occur - in the back, legs, muscles, joints. Naturally, they do not allow you to fully relax.

Did you know? Many famous people have changed their lives, achieved harmony and tranquility through meditation. Among them are actresses Jennifer Aniston, Emma Watson, Liv Tyler, Susan Sarandon, TV presenter Oprah Winfrey, singer Sherrill Crow.

In this case, as we have already mentioned, you need to change the position to a more comfortable one, do yoga and make the muscles more pliable, or if the pain is tolerable, just watch the sensations, which will lead to their soon disappearance.
Meditating for a long time with closed eyes, people often fall asleep and also do not achieve the desired result. Such persons are advised to observe the daily regimen: it is enough to get enough sleep or to set aside time for sleep before meditation.

Important! You can cope with drowsiness by rubbing the auricles or exhaling while throwing your head back.

Thus, yoga meditation allows you to radically change a person's life for the better, relieve him of stress, live every day calmly and calmly, confidently going towards your goal and not being distracted by unnecessary emotions and experiences.

Correctly selected practice leads to the fact that a person interacts more easily with the world around him and more easily relates to the difficulties that have arisen on his life path.

Meditation is becoming more and more popular every year. Many successful people have appreciated the effectiveness of this practice for inner growth and self-development. In this article, I'll give beginners advice on how to meditate properly at home.

In Western countries, there have been many scientific studies on the effects of meditation on the human body. The results were so serious that not only medical institutions, but also children's educational institutions began to introduce this practice.

What did the researchers find out? Here are some facts:

• Regular meditation increases gray matter levels in the areas of the brain responsible for learning and memory, as well as in areas responsible for introspection, self-awareness, and compassion.
• Practice helps to reduce the loss of gray matter in the brain as a result of aging, which means that you can maintain a clear mind and bright memory even in old age.
• Regular meditation can improve attention and process information faster by increasing the number of folds in the cerebral cortex. All this enables a person to make the right decisions.
• Meditation is effective in combating depression and stress, and helps reduce anxiety. Its effectiveness is comparable to the effectiveness of medications - antidepressants.
• Finally, there is another amazing effect of meditation. As a result of practice, a person becomes more creative and capable of creativity. Did you know that during meditation the most amazing and useful ideas for the development and creation of something new come.

Inspirational results, isn't it? And these effects are available to each of us. Below I will cover the basics of meditation for beginners, so that you can see for yourself its positive effects.

Step one. Choosing a place and time

First of all, you should find a suitable place for meditation, because the success of your practice will ultimately depend on it. There are three main criteria.

• The place should be away from sources of noise, be it other people's conversations, TV sounds or construction noise. However, I must say right away that you will not find a perfectly quiet place. Therefore, you have to compromise. You can meditate in a room or kitchen, bathroom, or even a hallway. If you live in your home, then consider practicing in your yard.
• You should not be distracted. If a child may come running to you at any second, it will be difficult for you to concentrate. Therefore, it is better to ask the household members in advance not to disturb you for half an hour.
• It is also important that the place is well ventilated. As you meditate, you will concentrate on inhaling and exhaling. If the air is not saturated with oxygen, then such breathing can harm the body.

In terms of timing, morning (especially early) and evening are best for beginners. In the midday hours, when the world is at its peak, it will be difficult for you to slow down and join the meditative rhythm. However, if only at noon you have the opportunity to retire, use this opportunity.

Now let's talk about clothes. It is especially important for beginners to practice meditation to choose light, loose clothing that does not hinder movement.

After all, if the clothes press or rub the body, you will not be able to concentrate. You shouldn't be cold or hot.

All of the above factors are important. However, even if you do not observe any of these points, you can still achieve success in meditation. The only question is your efforts. What is described above helps to simplify this path.

Step two. Meditation pose

When we talk about meditation, we often draw with the mind of a monk sitting in the lotus position. However, this is completely optional.

1. Sukhasana yoga pose or, as it is called, the pose in Turkish.

It is believed that a person can be in this position for a very long time. At the same time, the back remains in good shape, does not relax too much, at the same time there is no excessive tension in the body.

To make you more comfortable, you should place an elevation about 15 centimeters high under the buttocks. This can be a (non-soft) pillow or a folded blanket. In this case, the position must be stable.

Hands can be placed on the knees or on the thighs near the knees, palms facing up.

Another option for the position of the hands is a boat in the lower abdomen with palms turned up and thumbs connected.

1. Sitting position on the edge of a chair.

If the previous position is uncomfortable for you for some reason, then just sit on the edge of the chair. In this case, it is better to choose a chair with a solid seat.

Legs should be flat on the floor, do not cross your legs. The position of the hands is the same as described in the previous paragraph.

Step three. Meditation Technique for Beginners

There are different methods of meditation, ranging from traditional to exotic. Today we will look at one of the simplest and most effective techniques.

So where do you start meditation? Let's take a closer look at the steps.

• Prepare a place for meditation. Dim the lights. It is better if the room is semi-dark. Put your phone in airplane mode.
• Take your chosen pose. Your position must be comfortable, otherwise, instead of meditation, it will be torture. If in the process of meditation you feel intense tension or pain, then try to change the position a little. It often happens that the leg becomes numb or the nose suddenly starts to itch. No need to suffer and endure. Swap your legs or rub your nose in such cases.
• The most important thing is to keep your back straight. Bend your head forward slightly so that your neck does not strain. Relax your face and lips. Don't clench your teeth.
• Start a timer for 10 or 15 minutes.
• Close your eyes. They will remain closed throughout the meditation.
• Take 5 deep breaths and exhalations. We inhale the air through the nose, exhale through the mouth. As you inhale, feel the lungs fill with air and the chest expands. When you exhale, all worries and worries go away.
• Then breathe naturally and calmly - you do not need to specially control your breathing.
• Listen to the sounds around you. Let them be, they will not interfere with you during the meditation.
• Pay attention to the sensations in the body. Feel your weight.
• Next, try to experience sensations in individual parts of the body in turn. Determine if they are relaxed. If not, try to relax them.
• So what do you experience in: the crown of your head, face, back of your head, ears, neck, collarbones, shoulders and forearms, elbows, wrists and hands. Continue: chest, abdomen, back, lower back, buttocks, thighs, knees, shins, ankles, feet.
• Now feel the whole body at once. With each inhalation and exhalation, it relaxes even more.
• Let's return our attention to breathing. It is easiest to observe it by concentrating on the tip of the nose and nostrils. Feel the air coming in and out. Does it get warmer when you exhale?
• Now let's try to count the breath. Inhale - we say to ourselves "one", exhale - "two". And so on until 30. Take your time, breathe calmly. If at the same time you are distracted by extraneous thoughts, gently return yourself to counting the breath.
• After that, just keep concentrating on the breath without counting, let your mind relax completely. You don't need to control it, but watch - for feelings, thoughts and sensations. Be aware of them, but remain unmoved so that you can continue to be aware of each inhalation and exhalation.
• When the timer bell rings, feel your body again. Have the sensations changed? Try again to feel each part of the body. Have you relaxed, become more calm?
• Open your eyes slowly. Take your time to get up. Sit for 1-2 minutes.

This is a great meditation technique for beginners. It does not require much time, just 10-15 minutes a day is enough. However, it is very effective - see for yourself by evaluating the result after a week of practice.

7 common mistakes beginners make in meditation

Many beginners in meditation make the same mistakes. I propose to talk about them so that you do not make these mistakes.

1. Very often beginners take great pains in the meditation process. However, this is not a time to strain. On the contrary, you should drop any tension and just observe.
2. Trying to turn off thoughts completely is also a dead end. It is impossible to turn off thoughts, and when you try to do this, you will only create additional chaos in your head. But we can observe them from the perspective of an outside observer.
3. High expectations are another common mistake. You may have already read in the reviews that meditation brought harmony to life for some people, for others it was the first step to a new job, and so on. However, you shouldn't expect anything specific from the practice. It will bring something different to each of us, and it will not necessarily be an outstanding result. Just meditate, just enjoy the state of your mind as a result of training.
4. Sometimes there are days when meditation does not go on, thoughts overwhelm, and it turns out to be unexpectedly very difficult to sit in one position. Aborting the lesson will be an error. Each day is unique and the practice of each day is important to the individual. If you understand that today is not going well, challenge yourself. Let it be a meditation for extreme conditions, such an experience is very beneficial, even if the result is not satisfactory.
5. Having once achieved a feeling of bliss or euphoria, some try with all their might to repeat it. And when this feeling cannot be returned - not the next day, not after a week, beginners think that they have turned off the right path, something goes wrong. However, in meditation one cannot really attach to the results. You also remember that your task is observation and nothing more.
6. The next mistake some beginners make is lengthy meditation. If you cannot meditate regularly, you should not try to lengthen the practice time and do it once a week. Meditation for several hours is simply useless for beginners. Better to spend half an hour of practice, and spend the remaining time on other things.
7. And finally, having achieved the first successes, some people begin to feel special, advanced, and received special knowledge. Real experience and spiritual development do not need to be talked about or to be proud of. Meditation does not make a person the chosen one. True knowledge is the inner light that illuminates the path.

What if it doesn't work?

Perhaps you are not doing well - it is difficult to concentrate, it is difficult to maintain a pose? Or maybe you think that you are doing nonsense?

I can assure you that if you try to meditate and still remain in the pose for at least 10 minutes, then you will succeed.

Let it not be perfect and let it be without visible results. But it turns out. The ability to meditate is a skill. Similar to the skill of cycling. It can be trained over time. The main thing is not to give up and continue.

The Most Effective Way to Learn Meditation Is to trust the Teacher. Friends, I want to recommend you my mentor, with whom I once learned to meditate. This is Igor Budnikov, he himself studied meditation in monasteries in Thailand, Malaysia and Indonesia. Igor will teach you meditation with amazing simplicity and ease and will help to avoid common mistakes.
I suggest you take 5 short free lessons, during which you will meditate under the guidance of Igor. I'm sure you will like it, as I liked it.

The practice of yoga is a meditation in itself. Initially, yoga was precisely the practice of working with the mind, not with the body. In the very first text on yoga, Patanjali's Yoga Sutras, the definition of yoga is given: yogaś-citta-vr̥tti-nirodhaḥ, which can be translated as "yoga is the cessation of mental disturbances" or "yoga is the control of fluctuations of consciousness."

Asana (posture) as an element of yoga also has a meditative nature: sthira-sukham-āsanam, "Asana is a motionless and comfortable posture", prayatna-śaithilya-ananta-samāpatti-bhyām, "Through relaxation and concentration on endless asana is achieved."

Thus, asana is not just any pose, but only one where you are relaxed and focused on the infinite, that is, in fact, you are in meditation.

How can this be achieved in practice? There are 3 stages:

1. Meditation on a chosen sensation

This is the simplest, most basic skill that beginners should work on. When mastering meditative practice, it is important that the asanas themselves are not difficult for you, you can perform them for a long time and generally relaxed.

While doing each yoga asana, focus on one sensation in the body. This can be a sensation of movement of the abdomen and chest when breathing; or a feeling of air movement in your nostrils; or sensation of body contact with the floor at points of support; or the most pronounced feeling of tension or stretching in the body.

Pick one object and keep your attention on it throughout the pose. This sensation should be vivid and firm enough to keep attention easily. You don't have to try to meditate on faint subtle sensations.

At some point, you will feel that attention is slipping away, distracted by thoughts, emotions, other sensations, or external stimuli. Notice what you're distracted by, and gently bring your attention back to your chosen subject.

When you feel that attention has become stable, consciousness is relaxed, and sensations are well distinguishable, you can proceed to the second stage.

2. Meditation on feeling the body as a whole

This is the practice of deconcentration of attention. Attention is spread over all bodily sensations. Your task is to feel the body as a whole. How can I learn this?

Start by practicing shavasana. Concentrate on two opposite points on the body, such as the crown of the head and feet. Move your attention until you can feel these points at the same time. Then spread your attention to all the space between them, so that the body feels like one object. Be aware of all bodily sensations at the same time, without focusing on any one.

Another way. Also in shavasana, focus on feeling the movement of the abdomen and chest when breathing. Feel the expansion and contraction of the body. When you feel it clearly, imagine that air fills your entire body. Feel the body expand and fill as you inhale and contract and empty as you exhale. Try to spread this sensation to the farthest corners of your body. Then include in the scope of attention all other bodily sensations: body contact with the floor, warmth or coolness, pulsation, tension or relaxation of certain areas, and all other sensations that arise. Try to be aware of them at the same time.

When you achieve a steady deconcentration of attention in shavasana, transfer this skill first to the simplest yoga poses, and then to the entire practice: asanas, transitions and intervals between them.

3. Meditation in the inner space

This is a very difficult skill, only available to experienced practitioners. Make sure you are familiar with the previous stage before moving on to this one.

Become aware of all bodily sensations in general, as described in the previous paragraph. Then expand your attention to all the other processes that take place in your consciousness. Perhaps you are aware of some thoughts, or emotions, or external stimuli - sounds, smells, visual objects (if you work with your eyes open) or darkness behind closed eyelids. Try to be aware of all these objects at the same time, along with bodily sensations, not assessing what is happening in any way and not getting involved in thoughts and emotions, just observing them as if from the outside.

You will feel that objects lose their meaning: sounds stop forming into speech, vision will not snatch objects out of space, body sensations and thoughts will go somewhere far away, having ceased to be emotionally colored.

Classical yoga meditations

You can add these practices to your regular yoga sessions or do them separately. A short 5-minute meditation on breathing can be done at the beginning of the practice to calm down and tune in to the sensations, while a deeper and longer meditation is best done at the end of the session, before the final relaxation.

Breath meditation

Sit comfortably and still with your back straight. Relax as much as possible. Concentrate on your breathing. Become aware of all the sensations associated with breathing: the movement of the abdomen and chest, the movement of air in the nostrils, its temperature, the barely noticeable sound of breathing.

Pay attention to the breath and all the sensations associated with it. If you realize that you are distracted, notice what exactly you were distracted by, and gently return your attention to the breath.

Start with a 5 minute meditation and gradually work up to 20-30 minutes or more, as desired. You can set an alarm so as not to check how much time has passed since the beginning of the meditation.

Mantra meditation (ajapa japa)

This is one of the most common meditation techniques in yoga. Japa is the repetition of a mantra. Japa becomes ajapa when the mantra is repeated automatically, without conscious effort.

Traditionally, a mantra is used that a student receives from a teacher, but it may be a well-known mantra or a bija mantra that does not require transmission - for example, om, so-ham, or the gayatri mantra.

Execution technique. Sit or lie down in a comfortable position with your back straight. Focus on the sensation of breathing: the movement of air in the nostrils or the movement of the abdomen and chest when breathing. Become aware of all the sensations associated with breathing until the attention is steady.

Then concentrate on the sound as the air enters and exits the nostrils. Connect the sound and sensations of the breath in your mind. When you do this, mentally pronounce the syllable “so” with each breath, and “ham” with each exhalation. These sounds are similar to the natural sound of breathing.

Keep in mind simultaneously the sensation of the breath, its sound and the mental repetition of so-ham. Practice for 5 minutes or more.

You can also combine this technique with pranayama, for example.

Trataka (gaze)

Trataka uses concentration on visual sensations. This is usually a candle flame or (less commonly) a dot drawn on a piece of paper.

Execution technique. Sit comfortably with your back straight. Place the candle or leaf with the dot drawn directly along the line of sight, half a meter or a meter away.

Focus on the object, relax, try not to move your eyes or move. If you want to blink, blink, but don't look away.

Concentrate fully on the subject. If your attention is distracted, bring it back very gently. Perform continuous gaze concentration for at least 3 minutes, or until your eyes are tired, then close your eyes. You will see a residual trace on the retina - a bright dot. Concentrate on this point until it disappears.

Meditation in daily life

You can meditate not only on the rug. If you consciously and with full concentration on what is happening perform any action - for example, eating, walking, washing dishes, taking a shower - this is also meditation. Place some of your attention on sensations in the body. This practice will help you calm down and focus on the present moment, and at the same time does not require a lot of time and any special efforts.

Five mindful breaths

Immediately after waking up, do not rush to turn on the gadget or run to the shower, but take five conscious breaths in and out. This will help you establish contact with your body immediately. Be completely with yourself, take a few moments for yourself. Breathing reflects how we sleep, what we eat, what we think about. By paying attention to breathing, we can also learn a lot about ourselves. How do you feel after waking up? Excited after intense dreams or, conversely, relaxed? What shades of emotion are present in your body, mind?

This is a great practice that can be applied everywhere during the day: in the office, at the university, on the subway, in the store. Feeling excited or irritated? Or maybe fatigue and apathy? Take five mindful breaths and observe how you feel.

Meditative walking

Walking, like running, can also be meditation. While walking, listen to the sensations in the feet, knees, hips, palms. How do you like the new range of sensations? Need to go to the fifth floor and there is no elevator? Perfectly! Use this to practice mindfulness by observing the muscle tension in your legs.

Before bedtime

Bedtime meditation is especially beneficial because it sets us up to a different rhythm and promotes deeper and more restful sleep. How do you feel, how do you breathe? What are the sensations in the stomach? How was your day? Sit back comfortably and just let go of all the events that happened to you, all thoughts and emotions. Just watch them from the side. They are not you. Let them be.