Even 15 years ago, meditation was considered a kind of sacred knowledge, available exclusively to Buddhist monks and advanced yoga gurus. But with today's hectic pace of life, an abundance of stress and an overabundance of communication, more and more people are turning to meditation practices to calm the mind and relax the body. Let's try to figure out what meditation is and how accessible it is to the “layman”?
In the most general sense, meditation (lat. "Meditatio", from "meditor" - thinking, pondering) is a mental technique aimed at achieving a state of maximum concentration, in which there are almost no thoughts and feelings. Julia Hemenez, yoga teacher at NYM yoga studio, defines meditation as the contemplation of inner space, most often achieved by concentrating on the breath and bringing relaxation and tranquility of consciousness.
There are many different variations of meditation practices, some of which have nothing to do with yoga or Eastern philosophy. Simply, as Julia Hemenez says, if you are already doing yoga, it will prepare your body physically, and meditation will become a natural continuation of the practice. But in modern conditions, this does not prevent those who are not familiar with yoga from starting to meditate. According to Yulia, now there are special pillows and benches, comfortably sitting on which, you can relax and do a short meditation at the end and / or beginning of the working day.
For the average city dweller, the expert advises the most basic relaxation techniques or ready-made complexes of the so-called "guided meditation", which help both to start meditating and set specific tasks for the mind so that it does not wander during practice.
Our instruction will help you master the basics of meditation on your own and start meditating correctly.
Meditation rules
1. Sit with your back straight
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It is the sitting position that is considered the most comfortable. It is not necessary to try to sit in Turkish or take the lotus position if these positions give you unpleasant sensations. The main rule is convenience. For maximum comfort, place a pillow under your thighs. Imagine being pulled up by the crown of your head, and your spine is in one straight line. Remember to keep your back straight throughout the practice.
2. Try to relax
Close your eyes and mentally walk through your body, stopping briefly at each of its areas. Start with your feet - feel each toe relax. For simplicity, you can mentally say: "the little finger is relaxed, the ring finger is heavy and relaxed", and so on to the very top. Remember to relax your neck, eyes, face, chin, and tongue. Feel how your body becomes limp and heavy.
3. Don't move
After you have straightened your back and relaxed your body, try to fix this position and not move. Just sit and watch your condition. Feel your body relaxing more and more. Be aware of what is happening around you, but do not react to it in any way. Continue to just sit still.
4. Concentrate on your breathing
Shift all your attention to the breath. Inhales should be shorter than exhalations. Breathe deeply but soundlessly. Use a diaphragm while breathing to fill your lungs with oxygen. Try to feel how the air is felt in your nose, throat, chest, and stomach.
5. Use a mantra
A mantra is a sound, word or phrase that must be repeated many times during meditation. Its purpose is to focus your attention. As a mantra, a short prayer, the word "Om" used in yogic practice, or any sound, for example, "mmm", that vibrates your body is suitable. For beginners in yoga, for maditation, it is quite enough to simply repeat the words "inhale-exhale" simultaneously with breathing. You can say the mantra both silently and out loud.
6. Calm your mind
As you concentrate on the breath or mantra, your mind begins to calm down and focus on the present. This does not mean at all that you will stop thinking. Thoughts will come and go, and your goal is simply to observe them while continuing to keep your attention on the breath or mantra. Let your mind remain calm. On some days it will be easier for you to cope with the flow of thoughts, on some - more difficult, but this should not worry you.
7. Pick up music
Music has the same function as breath and mantra. It helps to calm the mind and focus on the present moment. Ideally, the composition should be monotonous, measured, and not overly complex so as not to distract you from your meditation. Such properties, for example, are possessed by the music of the performer Deva Premal, who is so loved by yoga instructors. For beginners in yoga and meditation, you can use ready-made selections "for meditation", and then choose "your" performer.
Yoga teacher Julia Hemenez advises to carefully monitor your feelings. In her experience, music can both help to tune in to the breath and distract, and this can only be understood by trial. Julia herself prefers to practice either in silence, or to the latest techno and house music from radio Ibiza, because the rhythm of 110-120 beats per minute calms her down.
8. Do not sit out
There is no universal duration of meditation. According to Julia, here again everything is very individual and depends not only on your feelings, but also on your lifestyle and schedule of the day. In any case, those who are thinking about how to start meditating correctly are recommended to start with short practices - from five to 10 minutes, which can be gradually lengthened. If it is important for you to be in this state for a fixed time, set yourself a timer. Better yet, limit your practice time to music. Also, one way is to decide in advance how many breaths you plan to take.
9. Exit Meditation Correctly
When you are ready to complete the practice, gradually return your attention to what is happening around you. Feel the changes in your body. Gently make circular motions with your fingers and toes. Move your arms and legs. Now open your eyes and get up slowly.
10. Meditate regularly
When mastering the skills of meditation, it is not the duration of the practice that is more important, but its regularity. Short "sessions" of five minutes each day will be many times more effective than two hours of meditation once a week.
Time and place for meditation
Anyone who is just mastering the technique of meditation almost always has questions about the time of day and place of practice.
The ideal time to practice depends on the goal you set for yourself when you are about to start meditating.
For example, morning meditation immediately after waking up is ideal for those who are determined to practice regularly. It is during these hours that our mind is most relaxed, in addition, a five-minute morning meditation will provide you with a positive attitude for the day. Meditation in the middle of the day is a good way to reboot. Daily practice not only helps to relieve accumulated stress, but also stimulates creativity and increases mindfulness and productivity. But the purpose of evening meditation is to draw a line between work and rest. It is ideal for people who want to leave work problems in the office rather than carry them home. In addition, you can do short meditation sessions throughout the day to calm your nerves or relieve stress when you feel you need it. But meditating just before bed is not recommended. Otherwise, after a busy day, there is a danger that your practice will go to sleep.
“Meditation early in the morning before dawn and in the evening after or during sunset is the standard,” says Julia Hemenez, noting that she herself does the practice throughout the day.
The perfect place to practice. For those who are just about to start meditating, it is easiest to relax at home in a familiar environment and alone with themselves. But gradually you will learn to meditate in other places as well. For example, you can get a great boost of vivacity by practicing in the fresh air accompanied by birdsong or the sound of water. A short meditation in the transport on the way home will help get rid of the stress accumulated during the day.
“Meditation is training for the mind, which we must train in the same way as we train the body,” says Julia Hemenez. - It is meditation practice that teaches us to be more concentrated and calm. But most importantly, it teaches us to observe ourselves through our reactions and the reactions of our mind. Meditation is a real practice of self-knowledge with our own responsibility, it is a real panacea for residents of a big city, as it teaches the silence, which we lack here."
Svetlana Pokrovskaya