As the curious reader knows, almost all Eastern esoteric teachings include meditative techniques. Moreover, there is not a single monastery (from the legendary Shaolin to Buddhist pagodas or stupas) where meditation is not practiced. But why are these mental exercises so important?
There are many benefits to meditation, although there are four main reasons the practice has become so popular - these are emotional, mental, physical and spiritual development. The main benefits of meditation include:
- Reducing stress
- Boosting creativity
- Pain control
- Emotional healing
- Raising awareness
- An opportunity to get closer to God
- Increased energy
- Mental clarity
- Increased self-awareness
To begin with, it would be a good idea to define exactly why you want to meditate. Choosing a target for meditation increases the chances of a fulfilling and positive experience. Determine what results you want to get from your training.
When to start? Two main types of meditation
There are two main types of meditation techniques that provide the foundation to begin developing attention and discipline. They are based on developing the ability to concentrate and gaining awareness.
Meditation for Concentration
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It's very simple - you need to focus on one object. For these purposes, you can use any object, for example, visualize an image or repeat a word (you can start with the universal mantra "OM"). You can also focus on breathing, listen to special music, or focus on a subject. The goal is to use the object of focus as an anchor so that you can return your attention to meditation whenever the mind begins to wander.
Meditation is the key to higher awareness.
Mindfulness Meditation
This is a more advanced meditation technique and can be difficult for those who do it without first practicing concentration. In mindfulness meditation, the meditator passively observes the actions of the mind, any feelings or bodily sensations that arise.
As opposed to focusing on one point during concentration training, the meditator focuses on mental states, moods and feelings that arise spontaneously. At the same time, you need to maintain a carefree mood. The goal is to reach an objective level of consciousness where we can “let go of ourselves,” but still maintain the presence of consciousness and peace of mind.
Concentration Training - 5 Easy Steps
If you are new to the art of meditation, then you should start by following the guidelines below. Once you are comfortable with them, you can move on to more advanced techniques, such as hooponopono meditation to clear negativity.
1) Choose a focus for concentration
Focus is necessary to stay in a meditative state, it will help you keep your mind “anchored” and not be distracted by wandering thoughts. You can use a mantra or any word you choose. A personal mantra may refer to a religious or spiritual tradition you are practicing, or simply be associated with something positive. Experiment with different phrases, for example, use the word "peace" or "love" during meditation, or say a short prayer quietly.
2) Find a calm environment and a comfortable position
Find a quiet place where no one will disturb you. As you progress in your skills, you will acquire the ability to enter a meditative state anywhere - even on public transport. But at first, the place of meditation is very important, because you need to be physically comfortable.
You can lie down or be in a sitting position, although it is preferable to sit in a comfortable position. It is easy to fall asleep if you are meditating while lying on your bed. It is important that you are comfortable so that you do not have to be distracted and nervous. Make sure your body is relaxed and free from tension. Remove tight clothing and shoes.
3) Breathe Slowly and Naturally
Begin breathing slowly and naturally through your nose, focusing on your breathing. Gradually begin reciting your chosen focus word as you exhale, or repeat a lengthy mantra with each inhalation and exhalation.
The breath can also be used as an object for concentration apart from the mantra, although a mantra or word helps maintain concentration and avoid the unwanted state of a wandering mind. It also involves an emotional connection with the egregor of those people who use a similar mantra for meditation.
4) Don't Think About Success
This is one of the most important points to emphasize. Meditation can be a difficult practice because of the false perception that there is a "right" and "wrong" way to practice it. Your very intention to meditate is a very important aspect of the practice, and keeping the process original makes it more enjoyable and rewarding. You cannot make a mistake, even if you have a temporary feeling that meditation is not giving you anything.
Thinking that you are doing something wrong is part of mindfulness training. Such thoughts come and go, and you should continue to meditate without becoming mentally and emotionally attached or upset. Over time, when meditation becomes your natural need and part of your daily routine, you will realize that it brings you great benefits!
5) Start your practice with 10 - 20 minutes
In general, to reap the benefits of an activity, one should meditate for at least 10 minutes or so. However, it is better to do a little exercise than not meditate at all.
Keep in mind that it takes time for the body to adjust to improve health or relax. Although, do not push yourself or try to meditate for longer than you naturally do.
If you are faced with a lot of difficult problems and urgent matters, then you can always stop for a while and try again later. Forcing yourself to meditate, you will not achieve the desired effect, everything should happen easily and naturally.
After completing the session, sit still for a few minutes, recalling and reflecting on your meditation experience. Do you feel differently? What images or thoughts were passing through your head? It may be useful for you to have a journal or notebook in which you will write down your thoughts and feelings, mental states.