Everyone is capable of entering a meditative state, moreover, you have done this more than a dozen times, albeit unconsciously. Everyone will remember how in childhood he loved to watch the movement of clouds, looking for the contours of familiar animals. With what pleasure did you look at the embers of a fire or the rays of the setting sun that were reflected on the mirror-like surface of the water, with what attention you studied passers-by, standing at the window with a cup of hot coffee. It was at such moments that time seemed to stop, we stopped analyzing the future, grieving about the past, stewing in a mess of everyday worries. The sensations were maximally heightened, the body breathed with every cell, there was only "now", in which we dissolved. This state of bliss is timeless and is commonly called meditation.
You can meditate not only in the lotus position or crazy dance to the shaman's tambourine. Meditation is simply a state when a person is devoid of disturbing thoughts, when his body is relaxed and open to the world around him, and he himself feels inner satisfaction. How to learn to enter this state consciously? We will reveal 7 relaxation techniques, of which you can easily choose the most comfortable one for yourself. Go!
7 basic meditation techniques for beginners
1. Conscious breathing
The main task is to get rid of all problems from your head, concentrating your attention on the breathing process. Try to observe the sensations during inhalation and exhalation, how your lungs are filled with oxygen, how your chest expands, how all internal tension and anxiety leaves the body on exhalation. It is better to start the practice with 5 minutes, gradually increasing the time of conscious concentration. The purpose of the technique is to drown out the cries of the mind and trust in inner peace.
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2. Visualization
Sit back, put the noise out of your head, look at any object next to you, and then close your eyes and try to mentally repeat its contours. It can be a geometric figure, a plant, a painting, whatever. As soon as you learn to vividly imagine any object with closed eyes, you can proceed to visualizing mandalas for meditation, or even better - imagine yourself in a place that will give you comfort, coziness and silence. The purpose of this technique is to develop the gift of inner vision.
3. Reading / chanting mantras
Voice vibrations are able to remove various energy, bodily or emotional blocks from a person, strengthen his will, and protect against diseases. That is why, from ancient times to today, chanting of mantras in the form of repetition of various syllables or phrases has been so popular. By the way, in religion, for this case, they used the reading of prayers. "Om", "aum", "lam", "ram", "yam", "ham" - all these sounds help to open the seven main chakras. In addition to sounds, you can pronounce whole words - "love", "peace", "happiness" - which are important to synchronize with the breath.
4. Vipassana
This meditation is designed for 45 minutes, and its task is to turn a person into an observer, to turn the inner gaze on sensations, the experience of which can lead to illumination. Sit in a position that is comfortable for you, but remember to keep your back straight! Close your eyes, take a couple of deep breaths, and then direct your attention to the sensations in the body. Maybe you feel tension in your shoulder girdle, a tingling sensation in your left eye, or intense discomfort in the navel area? Move your attention to these zones, trying to relax your muscles as much as possible. If something from the outside interferes with your peace - do not be afraid to turn your attention to these sounds, smells and sensations, most importantly, observe from the side, without being emotionally involved in the process. If silly thoughts begin to swarm in your head, let them go their own way, watch the plot with a smile, without reacting or worrying. Be a spectator.
5. Meditation in motion
Well suited for people who find it difficult to sit still, who love movement and a sense of dynamics. It can be practiced while running, walking, yoga or tai chi. The main emphasis should be placed on synchronizing the respiratory rhythm with the beat of steps: on inhalation, the foot comes off the floor, on exhalation, it drops. This practice will help increase your focus and inner awareness.
6. Metta bhavana
From ancient Indian it is translated as the development of love and kindness, this practice was taught to his students by the Buddha himself. The main idea of meditation is to cultivate love for the whole world and living beings, starting with a small one - yourself. Synchronizing with your breathing, you need to open your heart chakra and repeat: "I am happy, calm and free from suffering." Then the inner love is redirected to the neighbors with the words: "May they be happy and free from suffering." Further, meditation is practiced on strangers, old offenders and enemies, and finally - on all living beings. The more love you find in yourself, the better!
7. Meditation on Vedanta
It is based on the observation of one's own mind, which will allow a person to understand himself, to feel himself part of something larger - the cosmos, the universe, the universe. How is the meditation going? Find a secluded spot, sit back, and start observing your thoughts. As soon as any idea comes to mind (“what am I doing here, I’m too busy!” thought, where is your real self? A little later, you might ask yourself who is this observer in your head? Where should you come to at the end? The goal of introspection is to free yourself from selfishness, perfectionism and fears, to find your real self, your true purpose and connection with the world.
What is meditation for?
It helps to restore inner harmony, get rid of mental chaos, stop breaking into closed doors. As soon as self-awareness comes, an understanding of the essence of what is happening - stress disappears by itself, you open an additional source of strength in yourself, begin to better understand the motives that are guided, overestimate your desires and aspirations. Everything inside you seems to be reborn, nullified, goes into dialogue with nature and the universe. You open up in yourself something more than yourself, you can look at life from the outside and change the rules. You get to know yourself anew, you see the paths of self-improvement - and it is worth trying meditation again.
Aridika Sharm