The hardest thing about meditation is the beginning. The mind will resist, everything will distract you, everything will interfere and irritate you. Therefore you need to master different ways enter meditation and choose the one that suits you best.

First of all, you need to choose a time for meditation that is most convenient for you. The main thing is that your meditation practice does not conflict with your normal lifestyle. If it is more convenient for you to meditate in the morning, do it in the morning, just so that the thought upcoming work and the possibility of being late did not bother you. If such thoughts interfere, meditate in the evening, when all the tasks of the past day have already been completed. You can smooth out the imperfections of the situation by imagining yourself in your imaginary sanctuary, where good spirits help you.

You need to sit on a comfortable chair with your feet on the floor. The spine should be straight. To help the spine stay in upright position, imagine that by the top of your head you are suspended on a thread - an infinitely long thread going far up into the space of the Universe. This will help you relax, straighten your spine and feel your unity with the Universe. But try to keep your thoughts on the ground, in your body, so that they do not rush into the depths of the Universe following your imaginary thread.

Your hands are relaxed and on your lap. You can sit in the lotus position or cross-legged in Turkish. The head is held straight, as is the spine - the neck forms one straight line with the back. Now focus on your body to induce relaxation. First relax the soles of your feet, then all your legs, and so on, until you reach your shoulders, neck, face, eyes, forehead.

Now mark a point on the ceiling or on the opposite wall, slightly above your eye level. Gaze at this imaginary point until your eyelids begin to feel heavy. When your eyelids feel heavy, simply allow your eyes to close. Mentally start counting down from fifty to one. You will enter a state where there are no thoughts or feelings and you feel as if you are floating freely.

Now imagine some well-known image before your eyes - for example, beautiful flower. Focus on it and try to see the volume, color, size of the flower, and feel its smell as clearly as possible. Imagine the flower in as much detail as possible, with all the details. Examine the flower carefully and in detail: the shape of the petals, the veins on the petals, the shape of the leaves, drops of dew on the leaf... If extraneous thoughts appear, simply drive them away and return again to the image you perceive. Gradually learn to enter into a wonderful state of motionless mind and deep peace.

If extraneous thoughts interfere very much, use this method: concentrating your thought on one thing, push all other thoughts aside and push them to the sides, as if you were clearing a path ahead of you, pushing mountains of garbage to the right and left and moving further along an even and smooth path. space.

Another way to get rid of extraneous thoughts is to closely monitor what thought enters your head unbidden and not to drive this thought away, but, on the contrary, to grab onto it and think it through until the thought exhausts itself and goes away. Then you will be able to say: “The pitcher of my thoughts shows the bottom.”

The state of meditation can be achieved in other ways. Instead of focusing on the visual image, you can concentrate on the sound, saying to yourself, for example, a mantra or prayer; You can also concentrate on your own breathing, carefully observing only the processes of inhalation and exhalation, without being distracted by anything else. After you manage to enter a state of meditation at least once, with each subsequent time it will become easier and easier. You will see how wonderful the state of meditation is, what a calming effect it produces, and how beneficial it is for your health. But this is not all the possibilities of meditation. With its help we can harmonize our feelings.

Now you are ready to quiet your mind and allow the true voice of the inner healer who lives within you to break through its unnecessary noise and chatter and is ready to bring you peace, tranquility, depth of perception of the world and healing. But first you need to learn how to properly exit meditation.

The technique of meditation is to move into a special altered state of consciousness, relaxed and calm. find out simple rules and you will always be able to get rid of anxiety, calm your thoughts and activate your brain activity.

What is a meditation technique?

A meditation technique¹ is a sequence of actions through which meditation is carried out! There is no single meditation technique; there are as many techniques as there are practitioners!

The ancient art of immersion into oneself, or into an altered state of consciousness, cures many diseases - both spiritual and physical.

There is a stereotype: the ability to meditate is the preserve of a select few. In fact, this is completely wrong. Meditation is available to everyone, you just need to try...

What's the best way to meditate?

If you are new to meditation, you probably imagine this process in books and films as follows: you sit in the lotus position, close your eyes and plunge into nirvana...

This is of course beautiful, but for modern man practically impossible. Even if you manage to fold your legs correctly, you will not be able to relax completely, as thoughts about work, tomorrow’s visit to the tax office, or a quarrel with a friend will enter your head.

The persistent desire to relax causes us even more stress. Therefore, you first need to learn to concentrate² and only then move directly to the meditation itself.

Gradually, you will be able to achieve a state where your mind and body are in harmony and you will find an island of serenity within yourself, where you can take a break from the hustle and bustle and recharge with optimism.

So, have you decided to try it?

Then close the door, turn off mobile phone and start meditating. The main thing is to enjoy the process!

• The best time for meditation is early in the morning (4-6 am) or evening (before bedtime);
• do not meditate on a full stomach, it will prevent you from concentrating;
• During meditation, the position of the body is not as important as the position of the spine and neck. They should be straight, but not tense;
• you should wear loose clothing so that it does not interfere with your concentration;
• Feeling good is also important.

Meditation technique

Now let's get started with meditation:

1. You need to inhale and exhale three times and begin to gradually relax.

2. It is better to start relaxing the body from the head. First the forehead, then the chin, neck, shoulders, arms, legs, hips, knees and feet.

3. If you cannot feel relaxation completely, then you need to imagine that the muscles have relaxed or say to yourself: “I am completely relaxed, my body is completely relaxed, I feel lightness throughout my body, I feel good and free.”

4. After this, you need to concentrate on breathing or on a specific object until lightness really appears throughout the whole body, until the feeling of your own body disappears, as if it were in weightlessness.

In this state, you can achieve a lot of things, as discussed above, or simply enter a trance.

If you have embarked on the path of self-development, then the ability to enter a trance will be useful for practicing many techniques that you have yet to master. Take meditation lightly, devote at least half an hour a day to it and the results will not keep you waiting. I wish you success!

Alma Akhmetova.

Notes and feature articles for deeper understanding of the material

¹ Meditation is a type of mental exercise used as part of spiritual, religious or health practices, or a special mental state that arises as a result of these exercises (

Meditation- this is the process of focusing on some object, completely immersing yourself in it. The object to which meditation is directed can be a living being, a thing, a phenomenon, a process, in principle, anything on which a person concentrates his attention. Meditation is penetration into the essence of the contemplated object. Such penetration is based on sensations. For example, chakra meditation occurs due to the fact that each chakra has corresponding sensation properties: sound, color, smell, taste. A person contemplating this chakra focuses on these sensations (smell, taste, sound). Since this happens at the sensory level, the mental activity in meditation is useless.

Extra thoughts can only harm the process of meditation. You should not think about why this happens, why this particular smell belongs to this or that chakra, why it is green or yellow, what its taste resembles, and so on. You just need to enter into these sensations, accept them and unite with them.

Evoking them in should not happen under strong tension, you just need to infiltrate them, incarnate. The necessary understanding of the chakra will come, but over time, and not at the conscious level, but at the level of perception. True perception cannot be expressed in words, it is simply felt.

Meditation exercises should take place over a long period of time, and the process itself should be gradual. This is necessary because for many years a person has cluttered the true “I” with unnecessary attitudes and false identity. Therefore, it is impossible to see and feel the results from one workout. What has been accumulated for years cannot simply disappear in one day. Therefore, meditation for beginners should be done with a reserve of patience and perseverance.

The mind, on which an activity transforming its structure is being carried out, will at first strongly protest and resist this. The mind of a person dependent on the material world will not allow a person to renounce the world around him, from all matters and worries. Of course, those who have less willpower and patience, or who do not fully understand what the essence of meditation is, may immediately abandon this matter under the pressure of such impulses.

Most people who start meditating do this. The worst thing is that they remain dependent on the outside world, they continue to spend their days acting mechanically, without realizing the purpose of such behavior. That is, a person completely surrenders himself to the influence of the external, changing world, so people are often disappointed in life if their expectations do not coincide with reality.

Relaxation and meditation help relieve physical and emotional stress and improve overall health. Only half an hour a day is enough to practice relaxation, but the effect is immediate. Thoughts and body form a single whole, this leads to harmonization of the general state.

Relaxation and meditation can be accompanied by pleasant music, which will help a person tune in to the necessary wave. Relaxation techniques use visualization techniques. So, for example, in order to feel weightlessness, a person can imagine that he is a bird, feel the feeling of flight, the breath of wind, the lightness of a soaring body, the image of the views below. Thanks to this technique, a person begins to feel a surge of strength and energy.

Yoga meditation is a special method, since during the practice a person brings his body and thoughts into harmony, using meditation techniques, relaxation and exercises (asanas). A person who practices yoga meditation gains strength, both physical and spiritual.

The essence of meditation

The main task of meditation is considered to be physical relaxation and bringing a person’s inner world into a harmonious state. In a state of meditation, a person's brain biorhythms change. Thus, relaxation and meditation helps a person to increase the body’s resistance to all sorts of unfavorable factors from the external environment. Regular exercise helps a person overcome the condition, weaken it, and reduce the tendency to various diseases. The focus of meditation is quite versatile. But its main essence is to secretly increase energy reserves and maintain a productive level of human development, which directly affects the basic meaning of human life.

Using meditation methods, a person can immerse himself in a state that scientists call “alpha.” In this state, the length of the electromagnetic wave reaches up to 14 hertz, in this position the person relaxes, and so do his muscles and brain. This makes him more susceptible to suggestion. A person experiences such a half-asleep trance state of consciousness every morning when he wakes up.

The essence of meditation is to deliberately induce such a state in yourself. Because, while staying in it, a person can be distracted from all unnecessary thoughts and focus his attention on a single thought or idea. At the same time, hold your attention for as long as possible, without allowing a number of other unnecessary thoughts to take over your consciousness. At first, this is very difficult to do. Various thoughts continually try to subjugate consciousness and dominate, showing their importance, which manifests itself in various reminders, worries, and suddenly arising anxieties. But the longer a person practices meditation, trying to comprehend its true meaning, the easier it becomes for him to do this every time.

Methods of Meditation

If a person enters the state of meditation for the first time, then he should concentrate on some object. Concentration is accomplished in several ways. A method called “raz” is applied through the technique of concentrating the breath and using mantras.

A mantra is a special tool (word, phrase) that helps ensure that the mind does not get lost in meditation and does not go too far in the space of its own fantasies. So, the key word - “one” is a mantra. It does not carry a cult meaning, it is very light, and as a countable word it has little meaning. Each time you exhale, you must say “one” to yourself. Say: “one”, “one”. Then quietly say: “one.” Say the word without moving your lips. Then say it even more quietly until it is completely inaudible, and so on until the time when it becomes a thought.

Another way of meditation involves the universal mantra "om", spelled as o-m. Every time you exhale you need to say: “om”, “om”, “om”. You need to breathe as usual, without deep inhalations and exhalations, completely calmly.

Then you need to stop concentrating on your breathing and repeat this mantra in your mind. Pronounce it mentally, slowly, calmly, without moving your lips, just think about the mantra; it should repeat itself in your mind without any effort. It is necessary to let it take its course, let it overflow. So she will gradually begin to lose her mind.

Your mind will become much calmer. This peace of mind can be disturbed from time to time by distracting thoughts, you just need to let them pass. Return to them and feel them later by returning to the mantra and letting these thoughts go, just as easily as they entered the mind. It is necessary to remember that a mantra is a means of helping to cleanse the mind if a person cannot do it himself.

All body movements during meditation should be kept to a minimum. But if meditation takes a very long time and it becomes difficult to sit in one position, then you can move around and change your position a little. If a feeling of anxiety appears that causes discomfort, then you should deal with it, because it greatly affects the ability to relax. If you feel hungry and your stomach is rumbling, then it is better to eat; if you need to go somewhere, then it is better not to start meditating, since the person will be fixated on his anxiety and anticipation and he will not achieve relaxation.

Method of meditation. Contemplation of things in the material world consists of observing some object, phenomenon, image, process or object in complete solitude and natural silence. The choice of such objects is very large, it can be anything: a fire in a fire, flowing water, a landscape, a painting, an animal, houses, an airplane flight, and so on. This method is quite accessible for beginning practitioners, since the choice of objects to which meditation is directed is simply limitless. This method of meditation is especially suitable for people whose visual perception is best developed.

A method involving dynamic meditation, is to concentrate on the movements. This method is very popular among those people who have developed auditory perception and who love dancing. These are free and individual movements to the music. There is no need to think about what movements to make, the body itself decides how to move. To achieve a stronger effect, you can dance with your eyes closed or in the dark.

Another way of meditation is to focus on solving a paradoxical task, that is, a koan. To make it more clear, we can give an example: all people know the sound of clapping from two palms, but has anyone thought about the sound of clapping from one palm? This method of meditation is well suited for those people who love to think, sit on crosswords and puzzles or intellectual tasks.

The most common modes and techniques of meditation are those based on visualization and concentration, which actively apply the power of focused attention.

This method is also known in the world as meditation by rich Chinese women. According to the data, this is a very popular way of meditation, which is that these women were looking for innocent young guys who were offered a large number of money. Then these guys were put in the water, where their necks were fixed so that they could keep their heads up all the time and see the bare genitals of the woman sitting above them.

Meditation by rich Chinese women is a rather perverted method, but these ladies could afford it because there were young guys who were in dire need of money.

Meditation, restoration of vital energy, is one of the areas that yoga meditation practices. A person can renew the strength of his body with the help of very simple exercise, which can be performed even at work or in any public place. To do this, you should completely relax your entire body, throw all unnecessary thoughts out of your head, leave behind everything that worries or pushes you.

Concentration should be on prana. Prana is a flow that fills all the cells of the body, which gives a feeling of freedom and lightness. Prana is regulated through breathing techniques. As you inhale, you need to imagine how prana fills the energy channels - nadis. Mentally, it can be directed to all the necessary places: the head, if a person has psychological fatigue, to the arms and legs, if it is physical.

Recovery meditation really works, because after the first session a person begins to feel a surge of strength and energy, his pain goes away, but this is achieved only with the correct execution of the technique.

If a person has a well-developed visualization ability, then he can imagine a strong stream of light entering the solar plexus and passing through the heart and brain. This stream of light fills the body with the energy of the sun.

As you exhale, you should imagine that the light turns into a wave that covers the body and spreads in streams to all corners. This wave of its powerful force pushes out fatigue, nervousness, anger. The main thing is to understand in time that only the negative goes away, and not all together, emptying a person, you need to tune in to the fact that positive emotions remain in place.

Meditation also stands out - cleansing negative programs. A person practicing such meditation feels power and strength, miracles in his life become commonplace.

Meditation for clearing negative programs is a universal technique. With its help, a person can remove negative attitudes and beliefs, overcome fears and complexes. More experienced practitioners are able to use it to solve any life problem that arises. In general, they believe that its possibilities are limitless. There are quite successful people who practice it and consider their success to be a product of this meditation. Despite all the diversity of its effectiveness, it is surprisingly simple and understandable. The main thing is to stick to the technical points.

Meditation, clearing negative programs, helps in achieving good luck and prosperity. During meditation, an individual receives from the Universe its positive and pure energy, which affects life and shapes a person’s worldview. This meditation, like most others, must take place with the least possible contact with the environment in a dimly lit room. It is better to take an open position, do not cross your arms and legs, but at the same time sit comfortably and naturally. It is very important that no one disturbs a person during meditation; there should be a suitable time and place for this.

Any equipment (mobile, tablet, laptop, TV, washing machine etc.) should be turned off or located at a distance so as not to be distracted by them again. For the first lesson, it is enough for the meditation to last ten minutes, then, as you gain experience, you can meditate for several hours. You should sit down so that it is comfortable; it is best to sit down and not lie down. Because there is a chance of falling asleep. Breathing, inhalation and exhalation should occur through the mouth. If you breathe only through your nose, your brain turns on; if you breathe through your mouth, your heart breathes. Even before you start meditating, you need to practice mouth breathing, take a couple of deep breaths and strong exhalations to prepare your lungs and body.

There is no need to be too meticulous in visualization; everything will come with time and practice.

When grounding is carried out, you need to imagine yourself in the center, the core of the Earth. Try to feel its energy. Become one with her. Absorb her positive energy and leave all the negativity.

It is very important to visualize the process of moving upward so that all levels are completed: golden light, dark and light layer, jelly-like area, lilac-pink mist, bright light that you need to enter through a door or window.

If a person cannot tune in to visualization, feels excitement, fear, anxiety, then he needs to repeat the breathing technique - inhale through the mouth, hold his breath for a moment and exhale forcefully. Do this several times.

Visualization also depends on the person’s mood. Sometimes it happens better, sometimes worse. The main thing is that you don’t need to get hung up on it, it will work out better next time.

At the moment of turning to the Creator, you need to understand that you should not ask for what you want, but speak as if it should happen in the order of things. It should also be said that this should happen in the best possible way, in the fastest way, and be sure to warmly immediately thank you for it. After words of gratitude, a picture of what happened and the desire fulfilled should immediately be created in the mind. After such meditation, a person should live as if this had already happened in his life, his life had changed. Thus, a person programs his new life and gets rid of old programs.

When a direct call occurs, it is performed as a prayer, in which the human soul bestows blissful energy. It can be held consciously. For a prayer to have an effect, it must be repeated each time in the same form. So, in order not to constantly waste time coming up with a prayer, you need to write it down in your notebook. People who believe in God can pray their usual prayer.

After this, say an invocation prayer. Such a call should include an appeal to a higher power, words of offering glory to this power, gratitude for one’s life, health, love and all the kindness bestowed. Next, you need to express your desire, discuss the time frame within which this should happen. It also needs to be said that all negative energy must go where it belongs, but without causing harm to anyone. At the end, thank and bless.

There are very important technical points in the meditation for clearing negative programs. All energy flows must be controlled, they must pass through the entire body, clearing the mind. You should clearly concentrate on the third eye, which is also called the Ajna chakra. Streams of energy penetrate directly into the soul through it. Along with proper concentration comes the energy of good luck. To concentrate well, you need to stop paying attention to other entities that appear during meditation. It is important not to allow this meditation to turn into another type of meditation; for this, the concentration must be very strong and it is best to direct it to the point located between the eyebrows.

To make concentration easier, you can help yourself using the mantra “aum il om.”

After finishing meditation, you should not get up suddenly and go back to normal life with everyday activities. You need to stop for a while and breathe deeply before starting other things. It is very good to write down all the sensations, thoughts and ideas that came during the meditation process. Such meditation expands consciousness and programs a person for a happy future.

Meditation technique

All meditation methods have general rules on compliance with execution technique. Any transition from a normal state of wakefulness to a relaxed, calm, special state has a meditation technique, so it is very important to always follow certain rules.

You can meditate only at a time when a person is not in a hurry, if he does not have any urgent matters. You should make sure that there are no distractions nearby and reduce their occurrence to a minimum. To do this, it is advisable to choose a secluded place where you can concentrate.

The place chosen for meditation should be quiet and calm, otherwise it will be difficult to concentrate on the process itself, especially in the first stages. Great importance has clothes, a person must dress in comfortable, loose clothing, such that it does not restrict movement, allows you to move and not think about discomfort. It is also important to be able to get into a comfortable and relaxed position where you can best concentrate.

Especially meditation for beginners should follow all the rules of the technique, so below we will describe in detail a meditation lesson with the “correct breathing” technique. This is a very popular way of meditation because it is simple and accessible, and you can quickly master meditation with it. A special technique of breathing and smell works here.

Initially, you need to take a comfortable position, sit or lie down. Meditation begins by focusing on your inhalations and exhalations. While breathing, you need to feel the movement of the nostrils, their expansion and narrowing, feel how the lungs are filled with air. Including your imagination, you should imagine all the processes occurring in the body: saturating the body with freshness and weightlessness, the penetration of oxygen into a person and saturating every cell of the human body with it.

This type of yoga meditation is used in various philosophical and religious directions. It is mainly used to calm the body and mind. To achieve perfect performance technique, it is advisable to practice every day for the first month. Once the technique is mastered, you can practice twice a week. If you do not observe this regularity, the desired effect will not materialize.

Vipassana meditation is similar in its breathing technique to regular meditation, but it is still customary to separate them. The very name of Vipassana meditation means “clear vision”. Its origins date back to the sixth century BC.

Vipassana meditation is a Buddhist practice, its origins lie in the Theravada tradition, and was later popularized by S. N. Goenka.

Regarding the practice of Vipassana itself, there are contradictory aspects regarding technique. But most Vipassana proponents agree that meditation should begin with conscious breathing to stabilize the consciousness and calm the mind. This is necessary in the early stages, when a person has just begun to practice meditation. At the second stage, attention switches to bodily and mental sensations. A person observes them all the time, but at the same time he should not cling to something specific, his thoughts should wander freely in the space of feelings.

The first meditation classes should be supervised by a teacher, who talks about individual aspects of the meditation technique and supervises the implementation.

Vipassana meditation begins with a person sitting on the floor in the lotus position with a straight back. If sitting on the floor is not too comfortable, you can use a chair.

The first aspect of the Vipassana technique is the development of concentration through conscious breathing. Inhalations and exhalations should be as conscious as possible; the movements of the abdomen should be felt, its rise as you inhale and its fall as you exhale. You can focus your attention on the passage of air through your nostrils.

When a person focuses on breathing, he begins to notice the manifestation of other perceptions: sounds, sensations, emotions. It is necessary to pay attention to the mental phenomena arising in consciousness, to their place in the field of consciousness, and later return to concentration on breathing. At this time, all attention is focused on the object of concentration, the breath, and other thoughts and sensations act as the background.

The object in the center of attention is called the “primary object”, and the “secondary object” is everything else that arises in the field of perception through the senses (smell, sound, sensations) or through the mind, through thoughts, emotions, memories.

If a person’s attention clings to some secondary object and is drawn to it, or the person begins to feel desire or aversion, then one can focus for a short moment on the secondary object and label this object as “memory”, “desire”, “thinking”. This technique is also called “noting.” The object is marked holistically, not in detail. For example, if you become aware of a sound, you need to mark it as “hearing”, and not name exactly where this particular sound comes from, from a machine, from other people, and so on. If the aroma is realized, then it should be noted as “smell”, and not think about where this smell comes from, from food or from the street. If an unpleasant sensation appears in the body, then you should also not identify which organ it comes from, what hurts or bothers you, you need to generalize it as a “sensation”.

Thus, observation of objects occurs without attachment; the person himself allows thoughts and sensations to arise, which later proceed independently without the inclusion of human attention. It is this technique of “noting” that is a way to prevent thoughts from taking a person further than necessary. This gives thoughts more objectivity.

As a result, a person can contemplate three signs of existence. The first is impermanence, its name is annika, the second is contentment, which is called dukkha, and the third sign is emptiness - annata. Along with this, spiritual balance, inner freedom and peace of mind develop.

Vipassana is an excellent meditation for beginners; its technique is quite simple and accessible. It helps a person to ground himself in his body, to feel previously unnoticeable processes in the body, and to understand the activities of the mind. Vipassana is a very popular way of meditation. You can find a lot of information about it on the Internet and in books, but it is best to first contact a teacher who will tell you about all the intricacies of the performance technique. There are no special rituals or formalities attached to the practice of Vapassana. In short, every beginner in meditation can certainly find something for himself good way to start practicing.

In the technique of meditation, an important place is occupied by the completion of the session itself. You should not immediately rush to get up and go about your business immediately after finishing the meditation. First you need to return to the deep breathing technique that was at the very beginning, then very slowly open your eyes one at a time, stretch your arms up and forward, wait a minute to completely return from the meditative world to ordinary life, and only then slowly get up.

This meditation technique is quite simple, but very effective; from the very first lessons you can feel the effectiveness of meditation. A person becomes more peaceful, calm, he is able to let go of troubling problems, fears and anxieties, and feel a surge of energy and strength for the whole day.

The meditation technique does not specifically imply what time of day it is necessary to conduct classes, in the morning or in the evening, this is not at all important; other aspects of the technique are more important.

Very effective technology Meditation is used to cleanse the body of negative feelings and thoughts.

Meditation to cleanse the soul of negativity helps rid a person’s body and soul of negative emotions and feelings and at the same time fills them with love and kindness. Purification meditation works in such a way that the human body is completely renewed, the soul is filled with good energy and love. The body gains power and strength. Purification meditation especially helps a person in difficult life situations, when only she is the only solution to save yourself, soul and body.

For this meditation procedure, you need to choose a dark but fresh, ventilated room. Take a comfortable position (you can sit or lie down), close your eyes and relax. Next you should take three candles and place them in a triangle in the room from each other at a distance of a step. Then sit in the center of this figure. Using visualization, imagine a ladder that you need to climb up. Climbing the steps of this staircase, a person counts the steps and plunges into his inner world.

Then you need to imagine a colorful landscape morning, afternoon or evening and the seashore against its backdrop. Walking along this shore, the sounds of the waves, the smell of water, the blow of the wind - all this relaxes the body and saturates the body with sea freshness. A person is immersed in illusion. He sees himself walking, so he approaches a rock in which there is a cave, and enters it. Inside this cave there is a huge hall, in its center there is a huge circle. The person is naked and enters the very center of this circle.

He relaxes and is filled with the energy of the earth, which rises from the bottom up, then spreads throughout the body, rises and leaves it, taking with it all the negativity. This negative flow of energy comes out of a person’s head, it pushes out all the bad things that have accumulated in the body over a long time. When this happens, you should thank higher power for the energy that was bestowed by them and for the perfect rite of purification.

After cleansing from all evil, spiritual harmony, lightness and tranquility sets in. But the ritual did not end there. A new flow of positive energy penetrates again through the head, filling a person with a feeling of satisfaction and purity. You should feel this wave of the body, feel it, bathe in positive energy, accept it and distribute it throughout the body, into every corner.

Then the person imagines that he is leaving the magic circle and finds himself near a stone vessel. The characteristics of this vessel (shape, color, size) are determined by the person himself, depending on his preferences. In the bathroom there is multi-colored glowing water that beckons. It contains passion, love, goodness. Immersing in this water, a person relaxes and dissolves in it, gaining warmth, love and positive emotions from the water. Every cell of the body is saturated and overflowing with strength and energy. A person understands from his feelings that he has never felt so good before.

Coming out of the bath, having received a dose of bliss and peace, a person leaves this cave, the seashore and gradually returns to reality. Having opened his eyes, a person sees reality, but now he is completely different than before, now he looks at this world with different eyes, his soul has been cleansed and filled with positivity.

You should not immediately take up everyday activities after finishing meditation. Meditation to cleanse the body of negativity really gives a person an unforgettable experience, a unique feeling of lightness.

Purpose of Meditation

Through meditation, a person can restore contact with the source of his internal energy.

Energy meditation helps clear the mind and makes people more receptive. This is how people discover in themselves Creative skills, they produce ideas that could not have even occurred to them before.

A person who practices energy meditation begins to trust his intuition, he finds inspiration in things that he had not previously focused on. He begins to understand many things that he had not previously guessed or understood. During meditation, a person comprehends the true meaning of his actions. For the sake of such insight, it is necessary to engage in meditation, it leads to the true path.

With the help of meditation, a person unites with everything that surrounds him, his energy and the energy of surrounding objects merge together.

Clearing the mind comes from rest. nervous system during meditation. Such rest is even deeper than sleep, although at that time the person remains in a state of wakefulness. During the process of meditation, he is freed from stress, anxiety, relaxes and calms down as much as possible. This is one of the purposes of meditation.

There are some other goals of meditation that can be identified. Comprehension of oneself as a soul occurs through getting rid of the sensation of one’s physical body. Refusal of attachments, desires and passions. Stopping internal dialogue, eliminating the destructive influence of the physical mind on the perception of the world. Achieving a state of pure mind, moving away from physical perception. Stopping the internal dialogue directs a person to the real perception of the world. After this, the soul no longer incarnates on the physical level. The main goal of energy meditation is considered to be to achieve a complete stop of internal dialogue.

Meditation is a very ancient and very effective method self-development, self-knowledge and knowledge of the world as a whole.

It teaches a person many things at the same time, in many ways it even seems to be the opposite: complete relaxation, maximum concentration, freedom from thoughts and contemplation.

With proper meditation practice, the entire body is healed and strengthened, awareness increases, memory develops, the “attention battery” is recharged, and the body’s energy balance is restored.

In my opinion, in our turbulent modern life, meditation becomes an absolutely necessary compensating tool. It allows you to escape from the “vanity of vanities” and devote a few minutes to yourself and your awareness, silence and contemplation. This is very effective in preventing stress.

For an active person striving for self-knowledge and success in life, meditation can become the main key that opens all these alluring doors.

With regular practice, meditation will definitely change you and your life, as well as your ideas about what is important and unimportant :)

In a state of meditation, you can solve very complex problems. At the same time, very strong answers “come.” True, you shouldn't do this too often. Still, the main task of meditation is to achieve silence in your thoughts, to teach you physical, emotional, mental relaxation and contemplation.

Just something complicated

Nowadays there are many methods of meditation.

But, in most cases, methods are described with a very large touch of mysticism and esotericism. Energy flows and bodies, chakras, mudras, karmas and other terms rain down on us from the pages of books and from the lips of various “Gurus”.

All this often discourages people from understanding the issue and practicing meditation, since the process seems very complicated, confusing and even dangerous.

But in fact, meditation is easy, beneficial, natural, simple, comfortable and safe. You just need to understand and accept the correct basic principles.

For me, meditation was interesting already in childhood. The first advice and lessons, I remember, were given to me by a hand-to-hand combat trainer. And I already started classes then, although not quite correctly :). This is what it looked like almost 25 years ago, here I am about 12 or 13 years old...

Much later in my life I had two Teachers who taught me meditation. Real ones. Those who have received knowledge from the Tradition and live as they teach.

The first was a fairly deep esotericist, and taught meditation from the concepts and positions of complex terms and philosophy of Hinduism.

The second one, on the contrary, told me about meditation in a very simple and clear language. And explained many complex things very in simple words. He is a Buddhist, but I did not hear a single specific or incomprehensible term from his explanations.

However, they were talking about the same thing. And the methodology passed on was very similar. But, at the same time, it is quite different in detail from what is usually described in books and other educational materials. Next you will see it for yourself!

I am also an adept and supporter of maximum simplicity in everything. Therefore, I will try to convey to you the technique of proper meditation as much as possible. in simple language. Without leaving out all the important details.

So, I present to you the method and answer to the question: “How to meditate correctly?”

When and how many times is it better to practice meditation?

Meditation is best practiced several times a day. In this case, it is the frequency that is more important, not the duration.

Classic scheme: in the morning, at daytime and in the evening.

Initial time – from 5 minutes. Anything less doesn't make sense. It’s better to start with 10 minutes (in my experience, this is still the minimum time when I can reach the stage of contemplation).

Meditation should be practiced on an empty stomach. At least 2 hours after eating, and preferably 4. You should eat food after meditation no earlier than 15 minutes later.

It is clear that at first it is difficult to accustom yourself to enter a state of meditation several times a day. First, start practicing meditation at least once a day - in the morning.

Then, when you get involved, you will have an internal need to do this exercise, and you yourself will look for time to practice.

Where is the best place to practice meditation?

Certainly, perfect place for meditation practice it is in nature. Away from factories, factories, car exhaust and other sources of pollution.

It is very good to practice near a pond. Especially near a flowing (river) or sea, ocean.

The only thing if you practice on the street is to avoid practicing when strong wind and during precipitation.

If you meditate at home, you should do it in a well-ventilated area.

It is recommended not to practice in the same room where you sleep. Because in this room you will be more drawn to sleep. And the fight against sleep is a frequent companion to meditation, especially if you don’t get enough sleep. If it is not possible to follow this recommendation, at least thoroughly ventilate the bedroom before class.

Principles of proper meditation practice

To practice meditation correctly, it is essential to follow a few simple principles.

A constant state of comfort

This is the most important principle in practice. During meditation you should always be in a state of comfort. And complete! And vice versa: during meditation you should not experience a single discomfort.

This is the main measure of the correctness of all practice. Absolutely all aspects of meditation must be subordinated to this fundamental principle!

And it is precisely its non-compliance that is usually the most important mistake of those involved. Moreover, failure to adhere to this principle often has a very destructive effect on the body.

That is, instead of benefit, you, on the contrary, receive a negative and destructive effect.

Clothing should also be loose and comfortable. Nothing should pinch, tighten, crush or cause other uncomfortable sensations anywhere.

At the same time, you should dress so that you are neither cold nor hot.

Everything should be natural and comfortable. Remember this!

5P principle

For the practice of meditation, more than any other, it is important to follow the 5P principle. This also directly determines whether there will be any real benefit from your classes. If this principle is not observed, best case scenario, – you’ll just be wasting your time. At worst, you can harm yourself.

Let me briefly recall its main rules.

You need to practice meditation:

1. Constantly (without weekends or other breaks).
2. Gradually (carefully increase time and add other techniques).
3. Consistently (master new techniques only after very well securing existing baggage).
4. Long-lasting (you will notice the first significant and noticeable effects after 3 months).
5. Correct (read this article carefully).

Meditation Positions

In fact, you can practice meditation in a variety of postures. Sitting on a chair. Sitting on the floor with your legs stretched forward. Lying down. Sitting in special positions.

But I recommend practicing in one of three classical positions. To develop a kind of ritual. In the future, taking this position will automatically calm the mind and set you up for meditation. This saves a lot of time.

1. Sitting cross-legged.
2. Sitting in the “half lotus” position.
3. Sitting in the lotus position.

It is important that the position is absolutely comfortable for you. That's why I usually practice the first two options. There should be no pain, discomfort, or tension. The lotus position is not comfortable enough for me, although I can accept it.

Back and posture during meditation

The back should be straight. The top of the head is a little “suspended”, as if you are being pulled by an invisible rope. At the same time, the chin turns out to be slightly lowered. The tongue is pressed to the upper palate.

A straight back, or as they say in other words, a “vertical spinal column,” is a very important aspect. And here lies the big mistake many practitioners make.

Often they even write such nonsense that, they say, it’s hard, unpleasant, but you need to overcome yourself. Over time (someday) the back will become sufficiently strong and the discomfort will go away...

In fact, this is all completely wrong. Because it is violated main principle– the principle of comfort. And keeping your back straight for a long time without support is completely uncomfortable. As a result, a person cannot fully relax. Half the time he is fixated on his back and lower back. There is no sense in such a practice - only harm.

Therefore, you need to sit so that you can lean your back against some surface or support. But not cold. This could be a wall, door, wood, stone, durable piece of furniture, etc. Support is needed most of all not for the entire back, but for the lower back.

Moreover, for greater comfort you need to move your pelvis and lower back as close to the surface as possible.

If the surface is cold (for example, a stone), you need to put something under your back.

If you practice outside, also look for places where you can lean your back: a tree, a rock, the wall of a building, etc.

For example, I found such a place in the stones in Cyprus:

For greater comfort, I placed flip flops between the towel and the stone.

You need to sit with your back to the surface, without specifically stretching upward, but also without slouching.

In this case, the shoulders do not need to be artificially straightened and turned around, sticking out the chest. This is also a common mistake. The shoulders are in a natural and comfortable position, even slightly leaning forward, the chest is slightly retracted, the back is slightly rounded.

Hand position during meditation

When practicing meditation, the hands are usually folded into one of the positions called mudras. Mudras really work, but now we will not delve deeply into the theory of mudras. A little later there will be a separate article on this topic.

This is the position of the hands under the stomach, palms up. One hand rests on the other (which hand to put on top - see what is more comfortable for you). The tips of the thumbs touch.

This is one of the most commonly used and comfortable mudras.

The hands lie on the knees of the same name, palms up. Index and thumb connected at the ends. The remaining fingers are straightened, slightly rounded, not tense. Performed simultaneously with both hands.

This mudra is believed to relieve emotional stress, anxiety, restlessness, melancholy, melancholy and depression. Improves thinking, activates memory and concentration, increases the ability to absorb new knowledge.

The hands lie on the knees of the same name, palms up. Here the thumb is connected to the middle and ring fingers. The index and little fingers are extended, but not tense. Performed simultaneously with both hands.

Performing mudra provides an anti-pain effect and helps cleanse the body (removing various poisons and toxins from it).

The hands lie on the knees of the same name, palms up. Here the thumb is connected to the ring and little fingers. The index and middle fingers are extended but not tense. Performed simultaneously with both hands.

It is believed that this mudra equalizes the energy potential of the entire body and helps strengthen its vitality. Increases performance, gives vigor and endurance, improves overall well-being and visual acuity.

Breathing during meditation

Another mistake that practitioners often make is the desire to breathe using various “tricky” techniques.

For example, something like this: “inhale for three counts, then hold your breath for two counts, and then exhale for 6 counts, and again hold for two counts.”

This is also unnatural and uncomfortable. Moreover. Practicing various special breathing practices without the supervision of an experienced teacher is simply dangerous!

Do not try to artificially speed up or slow down your breathing, or pause between inhalations and exhalations.

It will naturally slow down as you enter a state of meditation.

Gradually, you will need to learn lower belly breathing. Moreover, this is also a natural and comfortable process. If you take the position correctly, the breathing itself will become lower. By the way, children, after birth and up to 4-5 years old, breathe this way.

How to meditate, description of technique, stages

Generally speaking, the process of meditation consists of four successive stages.

1. Creating a pose: maintaining balance with a straight back and maximum relaxation (especially the abdominal and facial muscles).

2. Concentration: following with attention the inhaled and exhaled air with a gradual natural deepening of breathing and the elimination of wandering thoughts.

3. Contemplation: absence of thoughts (as in deep sleep) with a simultaneous feeling of “self-presence”.

4. Exit from meditation: performing special compensation exercises.

Meditation itself, as a state, is contemplation. But meditation as a process consists of these four stages.

We've already talked about the pose, so I'll tell you more about the other stages.

Concentration in Meditation

The transition to a state of meditation occurs automatically as concentration increases.

Everything is like in the Yin-Yang monad. Concentration (active phase, Yang) and meditation (passive phase, Yin) are opposite principles. We increase concentration, it reaches its peak, and you move into another state. Into a state of meditation.

There are many ways to increase concentration.

I practice a simple and comfortable method, both teachers told me about it. It's called "Clearing the Path."

The technique is very simple.

We have two points. Crown and tailbone. If you follow Eastern terminology, these are the bai-hui and hui-yin points.

You need to learn how to make one simple thing. As you inhale and exhale, move your attention along the “inner line” along the spine from one point to another.

As you inhale, trace the line from the crown to the tailbone. That is, down. As you exhale, trace the line in the opposite direction from the tailbone to the crown. Up.

In this case, you can either visualize the process (for example, imagine that, say, a ball of fire is moving along this line), or simply track this path with your attention, without any tricks or visualizations.

Thought control

As you begin to increase your concentration and enter a state of meditation, you will likely encounter a lot of wandering thoughts. They will come into your head all the time and interfere with the meditation process.

But this leads to exactly the opposite effect. The thought stubbornly returns :) You can fight with it this way for a long time...

We need to do it differently. It is necessary to “finish out” the thought to a certain logical end. Logical conclusion. Put some point, albeit an intermediate one. It is possible to come to some preliminary, but internal, decision or conclusion regarding a situation or problem. Then this thought will “let you go” for a while.

You need to do this with every thought that comes, and gradually they will become less and less, and they will let you go faster and faster.

Concentration itself using the “clearing the path” method will also help eliminate the appearance of thoughts. Because your attention is occupied with tracking your position on the track. Here you need to learn to hold this very attention and not break it.

Contemplation

At some point you will achieve your goal - you will enter a state of contemplation. This is a state that cannot be expressed in words, but you will immediately feel it when you achieve it. You will feel very good, pleasant, comfortable and calm (in this state, endorphins are actively produced - a kind of internal drug). It will feel like you can be in this state for a very long time. And in the end there will be some regret that you need to get out of it.

You have reached the goal - the state of contemplation in meditation. In this state, your breathing has already slowed down as much as possible, your neuroimpulses have slowed down, you are practically sleeping, but you are fully aware and in control of yourself. This is very interesting condition"inner emptiness" and "inner comfort".

Decide for yourself how long to remain in this state. Often you will completely lose track of time, because in this state it flows differently. You might even be surprised when you finish your meditation. You thought that 15 minutes had passed, but, for example, half an hour had already passed.

In the future, I will tell you more about how you can use the state of contemplation for various interesting and useful techniques.

Exit from the state and compensation after meditation

At the end of meditation, if saliva has accumulated in your mouth, swallow it.

After meditation, you should do special exercises - compensation. The teachers said that these exercises eliminate any kind of possible Negative consequences after meditation and make it easier to return to the “busy world”.

They explained this in different words, but in general the same way. One spoke from the perspective of energies, that energies flow differently in a normal state and in a state of meditation. And if you do not make compensation, you will end up with “swirls and distortions” of internal energy.

The Second Teacher explained from the standpoint of internal rhythms and impulses. During meditation, the rhythms slow down, but in the normal state they are much faster. A sharp change in rhythms is undesirable and sometimes even dangerous.

Therefore, compensation after meditation is really important.

You can choose one of these exercises or combine them as per your choice. I personally do eyeball rolling and fingering.

1. Swing your relaxed arms back and forth, both at the same time.
2. Rotate your eyeballs. First, with your eyes closed 15 times in one direction and 15 in the other, then with your eyes open 10 times in each direction.
3. Rub your palms and wash your face (dry wash).
4. Knock your teeth 36 times.
5. Comb your hair with spread fingers, from the forehead to the back of the head.
6. Do a fingering exercise

• During classes, if you feel comfortable, you can turn on music. Calm meditative music will do. It is very good if the sounds of nature are superimposed on this music: the sound of waves, sounds of the forest, birdsong, the cries of seagulls, etc.

• It is not comfortable to sit on a hard surface. It would be appropriate to get yourself a small mat or towel for meditation.

• When meditating in the morning sun, if it is warm enough, you can undress.

• To practice meditation, you need to structure your daily routine so that you get more or less sleep. I recommend at least 7 hours of sleep. Otherwise, your exhausted body will constantly pull you to sleep and reach necessary states it will be very difficult. At the same time, meditation itself can replace sleep in a ratio of approximately 1:2 (half an hour of meditation = an hour of sleep), but again, this only works when you practice with enough sleep.

Meditation and the Orthodox Church

Concluding the article about meditation, it would not be amiss to mention the attitude of the Orthodox Church towards meditation. Because there are many questions related to this.

Let me say right away that I have great respect for Orthodox religion and to any other great religions that have been tested by time.

Here is one of the typical questions that I was asked in the comments to this article:

Sergey, good afternoon! Please tell me how you feel about the fact that the church prohibits meditation. I really want to do it myself, I even tried several times, and the first time was successful, the other two not so much. I shared my thoughts with my loved ones and encountered a negative attitude towards meditation, this prevents me from continuing the practice. It is clear that their opinion is their opinion and it is up to me to decide for myself. But I would also like to hear the opinions of people who approve and use meditation. I would really like to hear your opinion on this issue (regarding the ban on the church). On my own behalf, I can add that I rarely attend church, only during the baptism of children, but I believe in God.

Affected important question, which, as I see, worries many people lately.

My answer and my vision here is this.

If you start to look into it, you may be surprised to find out that Orthodox Church, in addition to the ban on meditation, imposes many other prohibitions that are somewhat strange for a modern person, for example:

Sex before and outside of marriage (and church).

Women are not allowed to wear trousers (trousers) or short skirts.

Work on holidays.

Participate in lotteries.

And even... play chess.

There are many others too. But just from this list it is clear that most of us, one way or another, violate these prohibitions.

I think that to follow or not to follow these prohibitions is the choice of each person. After all, we now live in secular society, and no one will punish anyone. And times are already completely different, and the church is an extremely conservative and at the same time extremely bureaucratic structure.

But meditation does have some danger. More precisely, not in it itself, but in the substitution of concepts. Because there is confusion, and it is often customary to call meditation various other trance states, which can indeed be dangerous and destructive.

Including “induced trances”. Where a person really does not control anything, but he himself becomes as controlled as possible, a puppet for any suggestion.

There are “teachers” and “gurus” who deliberately substitute concepts in order to gain control over others. In this case, indeed, if you do it incorrectly, you can harm yourself. And physical, and mental, and spiritual. In essence, this is sectarianism, often in its most disgusting forms.

Perhaps this is precisely the aspect of meditation that is prohibited by the church.

Therefore, I myself am against all kinds of group meditations, mass trips “for enlightenment” to “ashrams”, etc. For me this is a very personal and intimate activity.

With proper meditation, self-control and awareness are maintained. You yourself can invest in yourself what you want to grow in yourself.

Overall, this is my opinion and belief at the moment.

In this world there is nothing absolutely right and good, just as there is nothing completely wrong and bad. Ultimately, everything depends on the bearer of this or that knowledge, teaching, practice. In the hands of a good, righteous person, even “false” knowledge or teaching becomes “true”; in the hands of a bad person, any “true” knowledge can become “false”.

And if I see that the practice of meditation brings me real results, makes me better, kinder, more tolerant, more positive, more aware, healthier - I do not see this as my own sin or any harm to this world.

And, at the same time, I am fully aware of who might actually not like this kind of human transformation :)

Therefore, my advice is simple. If you feel the need or desire to do meditation, try it and do it. Don't ask anyone. The only real Guru for you is yourself. Your inner Teacher (your inner mentor, in fact, you yourself) knows very well what you really need. Learn to simply hear his still weak voice and listen to it.

Watch the video for this article:

I sincerely hope that my article will help you to plunge into Magic world meditations. Believe me, it's really worth it! And it's really simple!

Wish you luck!

Any questions - write in the comments.

Sincerely,

Sergey Borodin, 2014

This and other topics are discussed in more detail in my books in the series "The Phoenix Code. Technologies for changing lives."

Calm contemplation is what saves when the body suffers and the spirit languishes.

Some tips on the book by Katsuzo Nishi.

To be in a state of calm contemplation means to be able to hear and understand yourself. Our body is wise. He knows everything about life, including the path to healing. Only we don’t want to listen to our body.

Recovery begins with finding the right state - a state of healing - within yourself.

Our mind is our friend and our enemy

To use your mind to your advantage, you must become the master of your mind. Try to control what your mind is doing - at least at the moment. You will see that he clings to everything, jumps from one thing to another and creates complete chaos in your head. Any thoughts fly into your head as soon as they want. You need to learn to discipline your mind.

If you close your eyes and master the art of meditation, empty thoughts will go away, and they will be replaced from the depths of your being by true advice to your questions, true solutions to your problems.

"Live consciously - the most important rule healthy person"

What is meditation?

What do we feel in this state and how do we experience the world? First, we relax and completely focus all our attention on one thing. For example, on the sensations of your body, on some object or mental image, on breathing, on prayer or mantra. Thus, the object of meditation can be anything.

Having chosen an object of concentration, we keep all our attention on it for a long time - this requires effort, the work of our entire being, since the mind will try to distract itself from the task at hand. As you develop mental discipline, this will become increasingly easier.

This is the most difficult moment in meditation. For example, when I myself was meditating, looking at the fire, my thoughts began to run wild: the fire reminded me of a fire, the fire brought back memories of the dacha where we burned a fire, when I remembered the dacha, I remembered the vegetable garden, then strawberries, then how they made jam, how I I will eat it in the winter, that I need to buy boots for the winter...

But if we manage to force our mind to fully concentrate on the object of meditation, we enter a calm and even state of contemplation, which no longer requires any effort. Our true nature is revealed - the mind steps aside, allowing our essence to open up and manifest itself. The voice of natural Reason comes into force, knowing the answers to all our questions. Next comes a higher stage of meditation - a feeling of unity with all that exists. The inner world merges with the outer world, and we feel like we are part of the Universe.

The next stage of meditation is enlightenment, or satori. In this state we gain access to true knowledge of all things - knowledge without words and thoughts. Satori is a feeling of supreme meaning and supreme happiness. Of course, once you start the practice of meditation, you will not immediately reach the state of satori.

Rules of meditation.

A quiet and calm environment is required.

The bustle and noise of people when you meditate can be unsafe.

The room should be warm, dry, and the air should be fresh.

Clothes should be comfortable and not restrict the body. And so that you feel warm and comfortable in it: during meditations that require the body to remain still, blood circulation slows down, and this can cause a feeling of chills.

Meditation should be done 2-4 hours before and 4-5 hours after meals. Best time- early morning (4-5 am) or 7-8 pm.

Bad habits - alcohol and smoking - must be forgotten: these are incompatible things.

How to enter meditation.

The hardest thing about meditation is the beginning. The mind will resist, everything will interfere and distract. Therefore, you need to try different ways of entering meditation and choose the one that suits you best. I'll introduce you to them, but first:

Preparing for meditation.

Sit on a comfortable chair with your feet flat on the floor. To sit up straight, imagine that you are suspended from the top of your head by a thread that goes far up.

The hands are relaxed and rest on the knees.

You can sit in the lotus position or cross-legged.

Focus on your body to induce relaxation.

First, relax your feet, then your lower leg, your thigh, and so on until you reach your shoulders, neck, face, eyes, forehead.

First way to enter

Mark a point on the ceiling or on the opposite wall, slightly above eye level. Gaze at this point until your eyelids begin to feel heavy. Then allow your eyes to close. Mentally start counting down from 50 to 1. You will enter a state where there are no thoughts or feelings.

Now imagine some well-known image - for example, a flower. Present in as much detail as possible, with all the details. Smell it. This way you will learn to enter a wonderful state of stillness of mind and deep peace.

If extraneous thoughts interfere:

1. Concentrate your thought on one thing, drive away all extraneous thoughts, as if you were expanding the path for yourself.

2. Keep a close eye on what thought constantly enters your head and don’t drive it away, but on the contrary, grab onto it and think it through until it exhausts itself. Then you will be able to say: “The pitcher of my thoughts shows the bottom.”

Other ways to enter meditation

Instead of focusing on the visual image, you can concentrate on the sound by saying a prayer or mantra to yourself (at the end of this chapter I will make a note on how to pronounce mantras correctly). You can concentrate on your own breathing, carefully observing only the processes of inhalation and exhalation and without being distracted by anything else.

After you manage to enter a state of meditation at least once, each subsequent time it will become easier and easier. You will see how wonderful this state is, what a calming effect it produces, and how beneficial it is for your health. But this is not all the possibilities of meditation.

Now you are ready to quiet your mind and listen to your true voice of the inner self that will bring you healing.

Note

Research has established that prayers must be read at least seven times. Read seven times the canonical (main) prayer of the religion to which you are committed or seven canonical prayers different religions, if you treat them with equal respect, understanding that God is one.

There are different prayers:

Prayers and appeals; prayers-requests; prayers-calls for forgiveness and well-being; funeral prayers;

Prayers of thanksgiving. About the prayer of thanksgiving, Omraam Mikael Aivankhov writes:

“The biggest mistake people make is their ingratitude. They only know how to object, demand, scream, and be indignant. But what did they do to have the right to demand? Nothing. That is why Heaven closes to them and leaves them entangled in difficulties. Do you know how many billions and billions of entities, elements, particles are involved just in keeping you alive? No! And you are always unhappy, indignant. Learn to be grateful! Right tomorrow morning, when you wake up, thank Heaven that you are in good health - after all, many will not wake up or will wake up but will no longer be able to move. Say: “Thank you, Lord! Because today You have given me life and health again, so that I can do Your will.” When Heaven notices such a rare phenomenon - the ability to give thanks, repeating: “Thank you, Lord!, Thank you, Lord!, Thank you, Lord!” - Heaven is amazed, delighted and sends you all the blessings.

It may not be safe for Orthodox Christians to read such mantras as “OM” and “AUM”. It is better to pronounce “BOM” instead of the mantra “OM” - reminiscent bell ringing. And instead of “AUM” - “AMEN”, which ends all Christian prayers.

How to come out of meditation

It may happen that you enter a state of complete dissolution of yourself in space. This is a wonderful, healing state - but we must remember that while we live on earth, we must return to the feeling of the separateness of our body. If, when you open your eyes after meditation, you feel lethargic, drowsy, unwilling to move, if you have a blank look, if you are poorly oriented in the surrounding space, then you need to learn how to exit meditation correctly.

1.Before starting meditation. Imagine that you are suspended by the top of your head on a thread, one end goes far up into the space of the Universe, and the other, passing through your spine, deep into the ground. Man is a dual being. Don’t forget to maintain your connection with space and earth at the same time. We plunge ourselves into troubles and ill health if we completely surrender ourselves only to earthly energies, or only to cosmic energies.

2. Having finished the meditation. Don't rush to get up suddenly. Clench and unclench your fists several times. Count from 1 to 50. Then inhale lightly, then deeply. Tense your whole body, clench your fists tighter, close your eyes tightly. Release the tension. Open your eyes - you are cheerful and full of strength. Take a deep breath.

3. Sit on the floor, pull your knees to your chest and place your feet very firmly on the floor. Imagine how invisible roots go deep into the earth from your spine. Maintaining the same position, cross your ankles with opposite palms and lower your head to your knees. Imagine how the healing powers of the earth rise into your body through invisible roots. Healing powers fill and saturate your entire body.

4. If you still feel lethargic and foggy in your head, jump, hitting the floor with your heels.

Meditation while lying down

You don't have to meditate in the middle of the day. When you go to bed, take a few minutes to meditate.

To do this, you need to lie on your side, straighten your body and bend one arm so that the palm serves as a support for the head. With your mind's eye, examine your body to see if there are tensions anywhere. From your attention, tensions will begin to go away. Focus on your breathing. Leave aside the memories associated with the past day and the expectations associated with the future day. Within a few minutes of achieving a state of clear, pure mind, you will be able to fall into a deep, restful sleep and be well rested.

Just sitting meditation

Choose a time when you don't need to rush anywhere. Don't rush yourself, don't set big goals right away. Start with a short time - 15 minutes.

Sit in a position so that your back is straight, but not tense. Place your hands on your knees, palms up, one on top of the other, crossed, so that the tips of your thumbs touch each other. Take your time - choose the pose as much as you need. If you feel inner stability and peace, then the pose is chosen correctly. Use any way to enter meditation - focus on a point, image, mantra, prayer or counting from 1 to 50.

Now concentrate, gather all your attention, and begin to mentally explore your body - moving from top to bottom and looking for tension. Do this gently and calmly. Notice all the sensations you will experience. You will feel how your body naturally relaxes with just a touch of attention. Allow your eyelids, which become heavy, to cover your eyes themselves.

Be aware of everything you feel. Any doubts? Tensions? Then relax your attention and let it go - let it wander freely. You will feel that the mind is already calming down - it is much calmer than it was at the beginning of the lesson. Remember: your soul is deep and calm, and thoughts, memories, doubts, fears are temporary, secondary. Feel a calm and deep space within yourself - feel that it is you. From this calm and deep space, look at your thoughts, feelings, doubts and expectations from the outside. Let them flow by, flow easily and freely - and leave. Don't fight them, don't follow them - just watch from the side as they pass by.

Start exploring your body again. Move from the crown down. Notice all the sensations that will occur in the body: warmth, pulsation in the blood, numbness, chills, moistening of the palms - everything, note everything, be aware of the life of your body, do not miss anything. Carefully trace every part of your body - even those areas where there are no sensations: focus on the earlobe, on the phalanx of each finger...

Notice that you can be aware of everything - both the presence and absence of sensations in your body. You are aware of your body, aware of its sensations - a conscious body DOES NOT SICK, because with your attention you are doing nothing more than making energy move. The body where energy moves is a healthy body. A body where energy stagnates is a sick body.

WITH JUST ATTENTION AND AWARENESS YOU ARE ALREADY HEALING YOURSELF.

The preliminary stage has been completed. You have already experienced what it means to enter a healing state. But even if you didn’t understand, your body did. Now let's give him one more task - monitoring his breathing.

Breath Control Meditation

Breathe as you normally breathe. The only difference is that now consciously trace the entire breathing process. Feel and realize: here I am drawing in air through my nostrils, here the air is moving through my nose and respiratory tract, here it is filling my chest and stomach. Watch all the sensations from the passage of air. Next, watch the exhalation: here I exhale, the air passes through respiratory tract and enters the nostrils, now it is warm air, it passes through the nostrils and comes out.

Now focus on just one point - your nostrils. Watch how the air moves in and out. Breathe calmly, easily, barely audibly, slowly. This kind of breathing is soothing. If the mind still wants to take a break from breathing and engage in its usual fussy mental activity, do not be angry with yourself, this is a common occurrence. Just calmly and patiently bring him back to observing the breath again and again. The mind is bound to be distracted - that is its nature. Just start over and that's it. In the process, awareness develops - you see the nature of your mind, which wanders as it wants, and consciously discipline it. If you are persistent enough, the mind will eventually calm down.

If anxiety and excitement prevent you from focusing on your breathing, just step back for a while, watch your mind: how it wanders, how it grabs at the bottom, then at another thought. Don't fight it, don't follow these thoughts - just watch them go and come. Accept your mind as it is, just watch it. Make peace with yourself. Once this happens, the excitement will subside and your mind will submit to you.

Now you can leave the state of meditation.

Meditation "Getting rid of pain"

People usually react to pain in the wrong way. When they get sick, they immediately take a pill, instead of thinking: do I eat, move, sleep, or do I have bad habits? After all, the pain will resume as soon as the effect of the pills ends. The pill is self-deception. But it is impossible to deceive the body, because pain is nothing more than the voice of our body. Only through pain can he tell us that something is wrong with him. And our task is to listen to him. The point of this meditation is not to overcome pain - the point is to let the pain go away without a fight.

Enter into meditation. If you are in pain, it is best to enter while concentrating on your breathing. Concentration on breathing itself partially relieves pain.

Concentrate on the place that hurts, where the tension is present. Usually you strain even harder to overcome the pain. Now, with the help of your attention, try to at least partially relax the sore spot. This can be done by mentally placing your inner gaze on the sore spot and examining it as if from the inside.

When entering meditation, do not expect immediate results. This is the key to recovery. Waiting for the pain to go away is still the same fight against pain. Therefore, you need to enter a state where you do not expect anything, when you are ready for any result: both that the pain will go away and what will remain.

Focus on the area of ​​pain, as if entering it from the inside. Study the area in every detail: where it is, boundaries, shapes, sizes. Or maybe it seems to you that it has color, density, softness...

Perhaps some images will pop up in your subconscious? They will help you understand the causes of the disease. A hint about remedies may pop up. But don't do it on purpose.

Continue to explore the area of ​​pain. You will feel that she is changing. Its size, color, density change...Dimensions can decrease or increase. Or they can take over the entire body - don’t be alarmed, after that it will decrease or disappear completely.

Continue to monitor the pain constantly. Do this until you feel it has changed or subsided.

You may come out of meditation with knowledge of the causes and cures for illness. It may not be conscious, but your body will connect to an internal source of healing and lead you along the path of health.

Return to this meditation whenever you have pain, and you will forget about pills forever.

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Used Books:

K. Nishi. "Cleansing the Soul: Lessons in Meditation."

M. Gogulan. “You don’t have to get sick.”

L.G. Puchko. "Multidimensional Medicine".