When to Meditate. The role of meditation in human life

Meditation - this is an effective procedure that allows you to find harmony with yourself and the world around you, but because of its specificity, you will need the help of a trainer. True, if you know how to learn to meditate on your own, you can do without his presence, and I must say, thousands of people successfully master meditation and make it part of their Everyday life. Of course it won't be easy- collective classes are more “live”, allow you to find like-minded people and new friends, but the history and practice of this technique exalts and admires those who independently mastered the path of self-improvement.

The conclusion is simple, if you want to know how to learn to meditate,- you will be able to do it alone, setting yourself up for a difficult but interesting process, developing your best qualities along the way- determination, self-sacrifice, empathy.

The main tasks and goals of meditation

First you need to understand that you will not be able to plan and control the situation, expecting that what you have planned will come true from day to day. You should start the practice by choosing a direction and understanding what exactly you expect to get from meditation: peace of mind calming, the ability to look at problems from a different angle, etc.

A huge misconception is the widespread belief that meditation and the goal you set for yourself- they are two sides of the same coin. Trainings can include several goals, including the ability to:

• to penetrate into the essence of events;
• generate energy;
• heal spiritual wounds and the body;
• adequately perceive the situation;
• realize hidden potential, etc.

There are methods to survive difficult period in life, such as drug or alcohol addiction, domestic violence, death loved one, unemployment, in order to maintain mental balance, a sense of awareness of what is happening and insight into the essence of the event.

There are techniques that will explain how to learn meditation, the purpose of which is to develop the ability to love and compassion, gaining peace and spiritual insight. That's why you need to first understand what you are striving for:

• get relaxation;
• develop certain abilities (understanding, insight into the essence of a phenomenon or event);
• develop attention;
• gain self-confidence:
• find inner peace and harmony with yourself.

These goals will determine which technique to choose and what goals to strive for in the process of meditation.

Infobase Overview

Today on the Internet you can find a lot of very good articles on the theory and practice of meditation, and in any bookstore you can buy a lot of manuals and books, since this topic is very popular today. Reading such literature both before and during meditation classes will allow you to understand its purpose, realize the benefits of classes, and get acquainted with approaches for independent training. Read articles considering points of view different people so that you don't get the wrong impression about meditation based on someone else's opinion and so that you can understand how to learn meditation in one form or another. You may want to meditate in order to realize various purposes opening your mentality to new possibilities.

The advantage of reading is that you will have a personal concrete idea of ​​meditation and techniques that will be most suitable in a given situation. You will also learn tips and tricks that will help you in the process of self-meditation.

But reading brings with it a negative moment.- you will expect something from the process that it cannot give, or you will face a situation when the result predicted by someone turns out to be alien, incomprehensible to you, goes beyond the comfort zone. Therefore, you should clearly define the rule for yourself- don't set any expectations that the source says you will have to achieve after these sessions. Results of Meditation- are individual, so everyone finds in it exactly what he needs.

Finding time for classes

Set aside time for training for a working person or a housewife who sits with children,- very hard. The best time for meditation is dawn or night, when everyone around is still resting, and outside the window- peace and quiet, because in such an environment it is much easier to relax.

For housewives, the middle of the day is probably the most suitable, when the children have gone to kindergartens and schools, and the kids are resting after a day's walk. By the way, if there is an official lunch break at work, during which employees leave the office, you can also use it to your advantage.

But for the evening and morning time, which takes place in household chores, meditation cannot be prescribed, since it will be unrealistic to concentrate and relax.

The duration of the lessons varies widely. To begin with, it is enough to do no more than 10-15 minutes, since to concentrate on more a long period will be practically impossible.

This time must be constantly increased, reaching 45 minutes.- this is the standard period for one meditation. Believe me, there will be times when you don't want to meditate for such a long time or you feel like you don't have time for other, more important things. But it is still necessary to devote strength to meditation, even if it is not 45, but 10 minutes, since the result can be achieved only in the process of constant work on oneself. Yes, and one more important point- if you find it hard to concentrate for such a period, spend at least 15 minutes meditating, but let this process be productive than just sitting and counting the minutes.

Since it is more difficult to learn meditation without a coach, since the process requires a lot of self-control, it is better to schedule the first classes on the weekend or take a few days at your own expense in order to completely immerse yourself in this procedure without being distracted by anything else. Feeling "broken" or pain, meditate after a little stretching and warming up the muscles, and after the procedure, repeat the warm-up again.

Relaxation as a form of meditation

When many people are looking for an answer to the question of how to learn to meditate on their own, they do not even suspect that they are practicing the meditation technique all the time. So, if you can completely "disconnect" from reality over a cup of coffee or doing your favorite hobby, relaxing on the street, mindlessly watching the flight of clouds or soaring birds,- you are already meditating. Despite the fact that it takes a minimum of time, the positive result from such a pastime is huge, and you achieve your goals precisely because you do not “get hung up” on the process and do not try to do everything according to the textbook.

Developing your own "code"

Will need to expose certain rules within which meditation will be carried out, as well as the time before and after it. You will also need to determine what to do in case of force majeure, if something interferes with your concentration or causes mental discomfort.

If during meditation you focus on the breath, consciousness, or images, such as a butterfly or a flower, learn to concentrate only on this object. If you don't know how to structure this object, or don't know what to base it on, meditation can become a punishment and you'll soon give up.

Be sure to learn to meditate without external "helpers"- music, recordings of running water or the sound of the ocean. Thus, you can practice meditation in any environment, without the help of any devices and additional funds. And this is considered the highest form of relaxation.

Choosing a place for meditation

When looking for a place to meditate, look for a place where you can feel comfortable and completely safe, where external noises and other irritants do not penetrate. In a city apartment full of households, such a corner is difficult to find, just like in any other small-sized noisy space, so you should pay attention to nature.- a clearing, a lakeshore, a forest belt, a gazebo in a park where there are no idle tourists and mothers with children.

If funds allow, you can rent a room for this purpose, book a hotel room, a room in a private clinic or library, it can be an empty office in an office or school.

Choosing a comfortable position that is easy to control

Most of the illustrations depict people meditating in the "lotus position" with a detached face. But this is just another myth, designed for beginners. H in practice, only a few can sit down in this way without several years of intensive training. Most people can't even sit with a straight back for more than 5 minutes, so don't think you're the only one who can't.

Sit where you feel comfortable, and not necessarily on the mat- it can be a regular chair or an armchair where you will feel comfortable. You need to sit relaxed, open your chest and straighten your head.

You can also:

• lie on your side or on your back, just so as not to fall asleep;
• stand straight with relaxed knees, but not bent legs, straightening your back and posture;
• walk measuredly and calmly around the room in a circular direction or in a straight line, in the direction "there- back.

Getting rid of all distractions, relaxation and release from any thoughts and problems

All recommendations on how to learn to meditate require complete relaxation. To do this, you can try to relax and strain certain muscles, imagine some kind of ideal "picture", play music. Breathing exercises "body flex" help well. By the way, this practice will also be required for yoga, since breath control is an integral part of any meditation, helping to reduce the influence of a stress factor, learn to understand your feelings and feelings, and develop the ability to concentrate.

Sometimes you will notice that the training turns into a process of "liberation" from current problems and feelings. This is normal and indicates that your brain has not been able to completely relax and switch off. Perhaps meditation will be frustrating, spoil the mood and cause anxiety, because it will not bring the feeling of satisfaction and euphoria familiar from previous trainings. But there's no need to panic- just think that even such a session will help you discover something new, immerse yourself in thoughts and, perhaps, help you find a solution to a situation that previously seemed unsolvable. In the long run, this session will be more beneficial than the rest, by the way, so you can find out why you can not relax and what is needed in order to do this.

Target selection

Before each meditation, set yourself a specific goal that you need to try to achieve during the session.

Meditation can solve many problems. If you learn to understand what result you want to get from the training, try to find the maximum effective ways to achieve this specific goal. For example.

• If you need focus- concentrate on a specific object, which may even be nearby, -- a cup, a flower, a candle, a picture of something that can spiritualize you. You can slowly and measuredly count to 10 and back to keep your attention on a specific subject.
• To develop intuition, learn to develop observation, paying attention to little things. But it must be a meaningful action, otherwise you can get bogged down in sensations and thoughts, like in quicksand. Pay attention to what is happening in your life, analyzing every action and deed in order to catch any “movement” of the brain over time and understand what needs to be done in order to provide yourself with a good mood.
• To improve health and well-being, focus on positive feelings (goodwill, forgiveness, respect for others, pity, godliness, or gratitude). Imagine internal energy in the form of a bright beam of light, and use it to heal yourself by reducing pain and suffering.

Practice and more practice

Meditation helps, provided that the trainings are regular. This will help develop a sense of harmony with oneself, the ability to recognize sensations and emotions, and control one's life. You can even practice once a week or a month, but a system should be traced in the classes, since chaotic training will not be effective,

The ability to relax- the basis of productive meditation

When thoughts come in, like waves and quantity degrades quality, you should return to the very beginning and abstract from any distraction.

Session scoring

The productivity of meditations will be improved by careful monitoring of each session, even if it did not go too well. Based on negative experience, you can draw promising conclusions and avoid similar mistakes in the future. Patience and work- it is the foundation of any activity and training, and meditation is no exception.

Remember the advice of the ancient Buddhist monks: "Leave the bones to the dogs" (in another variation- "Don't chew on the bones." What does she mean? That there are no bones in the bones useful substances, and spending time on the process of eating them, you spend your reserves without getting anything in return. That is, if you spend time on misfortunes, they will multiply, so boldly go forward, basing future achievements on past failures.

• If thoughts come back to you and you cannot abstract, do not consider this a “minus”, everyone has to experience difficulties during meditation. So use them to better understand yourself.
• Do not reproach yourself for failures, on the contrary, cheer up and tune in to the positive.
• Stress factors should not be denied, but acknowledged in order to work on your improvement. The same goes for phobias.- get to know them, analyze and win.
• The brain will project different images, but if you see a Buddha or a Christ, don't consider it an "epiphany" -- they are "drawn" by consciousness.
• Learn to relax.
• If you have mastered one technique and no longer feel satisfied with the classes, move on to other techniques, perhaps you will find something more suitable for you.
• Keep a diary of your sessions, recording your thoughts and feelings, as well as the results.

A few important warnings:

To summarize, we note again that it will not be easy for you, since learning to meditate on your own- quite difficult. But you must understand that these activities will help you improve your life, achieve harmony with your own "I". This is a spiritual improvement, the results of which will allow you to start life with a “clean face”.

Editor's note: in modern society the expression “how right...” can reflect a wide range of views on reality, which are due to the different worldview of each individual person. This article shows only a small segment of “how to meditate correctly”, which, of course, does not reflect the completeness of the entire process of meditation, because it will not be enough to cover it and the format of the book. But we are sure that this material for someone it may be enough to start the practice. Put in the effort and the result will be appropriate.

Meditation... and now you have already closed your eyelids, directed your mental gaze to the third eye area and assumed the Padmasana posture. We hear this word, and before us appear pictures of Indian ashrams, Buddhist temples and a string of monks in saffron robes, who went out into the street early in the morning. These images capture the person of the Western tradition, he looks at it as something outlandish, some want to learn more about it and enroll in meditation courses for beginners to increase their awareness.

Mind and Silence of Being in the Practice of Meditation

In fact, the term "meditation" comes from the Latin "meditatio", which means "thinking." If we want to get deeper information about where the practice of meditation came from in Western society, then we need to turn to the traditions of Buddhism and yoga. In these currents, it is actively practiced as an integral part of these teachings and is one of the steps in the system of self-development, self-knowledge, the goal of which is ultimately to free consciousness from bodily, emotional and mental layers; disidentify "I" with the images created by the mind; and prove in practice that this very “I”, in fact, does not exist, and our idea of ​​ourselves is nothing more than a product of the very mind that we cling to, afraid to be face to face with the silence of being , with the realization that we are not our body, we are not our feelings and not even our thinking. The last point is especially interesting, because since the time of Descartes we have been accustomed to take as a basis his definition of the existence of a person - Cogito, ergo sum ("I think, therefore I exist"). That is, having ceased to think, we cease to exist, right?

Probably, from the point of view of a Western philosopher, this is the truth, and therefore thinking, especially logical thinking, all intellectual processes and activities associated with them, are highly valued in our society. Identification of a person primarily with his mind and his definition of himself through his position in society leaves an imprint on the entire value system, which is responsible for what we put in the first place, and in the field of goal setting indicates to us those goals that correspond to this system. values. All this, taken together, led to the formation of the so-called scientific orientation of our consciousness, where the construction of theories, their evidence and, in general, the construction of reality based on facts and systems put into practice by the scientific community is dominant.

We simply cannot even imagine that our logically thought-out scientific paradigm is not only not the Holy Grail, but is generally ineffective. For centuries they have been trying to convince us of the success of the system, and especially with great success in recent times, when the achievements of technocratic society have risen to the highest level and so simplified the physical existence of a person that you can really believe that this is happiness - take it and use it.

Practicing Pure Vision in Raja Yoga

However, there are cultures that live by other principles. The mind is by no means king. It is the Ego that clings tightly to such a definition and makes us think that if there were no mind, no thought process, then everything would end. In fact, everything is just the opposite: having passed through the stage of the Mind, identifying ourselves with mental processes, analysis, we leave the Mind behind, go to a new level, where knowledge becomes direct, we come to a pure understanding of things and the world order. This can be called a transcendental transition, when suddenly our understanding, accustomed to building chains of logical discourse, passes to pure vision, and we are revealed true essence of things.

This is what the practice of meditation and yoga training are aimed at. Since we are talking about the yogic tradition, it should be noted that within it practices have been formed to improve the perception of the world, aimed at disidentifying the mind with the body, sensations, feelings and mental structures.

Within the direction of Raja Yoga, 8 steps are distinguished, among which the first 4 belong to the flow, and the highest 4 include pratyahara, dharana, dhyana and samadhi.

After learning these 4 higher components, you can start practicing meditation on your own.

How to meditate at home

Before signing up for Vipassana meditation courses, participating in retreats or gathering in, you can try to meditate at home on your own.

The essence of the four steps of Raja Yoga is precisely this, to guide the student along the path of spiritual self-knowledge through the disidentification of consciousness with external factors and with the Mind.

We will briefly look at what each stage of this system is and how you can use the techniques described in it. Indeed, in order to approach samadhi - the highest stage of the process of meditation, where spiritual unity with the Absolute is achieved - one must begin with the practice of pratyahara.

Pratyahara or Preparation for How to Meditate Properly

A practice through which you can learn to control your feelings. Separating consciousness from external factors, having ceased to feel their impact on yourself by entering a special state of consciousness, in which the alpha rhythms of the brain become dominant, you will automatically disidentify from the objects and feelings around you. The main thing is to enter this state and keep it.

At this first stage of preparation for the higher stages of meditation, you are still identifying yourself with your body and mind, but already gaining the experience that your consciousness is not determined by environmental factors, although this is a very common point of view that exists in the collective unconscious and in many ways defining our outlook on life.

To better understand what state we are talking about, you can immediately start with the practice of yoga nidra, which is precisely designed to prepare the mind for the next, more difficult steps of practice.

How to Learn to Meditate on an Object Properly

Through the practice of dharana, the next stage of raja yoga, you will learn to concentrate the mind on a particular object. All unnecessary thoughts go away, and your attention is directed to only one image. Many systems are based on this technique, although they may be called differently, such as metta meditation, some forms of zazen and qigong meditation, but the point is the same - to keep the wandering mind in a focused state for a while so that it does not jump from one thought to another.

It should be noted that shamatha corresponds to the preparatory stage. The principles of concentrating on the image or object in it are identical with the practice of dharana, and the mind also learns to concentrate. Shamatha acts as a preparation directly for the practice of meditation itself, which is known as vipashyana.

An object, a sound, an image, a certain mantra can be taken as an object, but the point is not to be distracted from the chosen one and keep attention on it for as long as possible. This disciplines your mind and prepares it for the next stage of meditation, dhyana.

The practice of contemplation will help you learn how to start meditating the right way.

To practice the third stage of Raja Yoga - dhyana - you need to prepare the mind with constant concentration exercises on an object: you can start with a couple of minutes, and then gradually increase the period of concentration to longer time periods. When you successfully cope with this, the mind itself seems to begin to dissolve, to merge with the object of your meditation. At this stage, bodily sensations disappear, the body becomes weightless, you, in fact, cease to feel it. This process, in which gravity seems to cease to exist, begins at the stage of pratyahara, through the practice of yoga nidra. In dhyana, it intensifies: the practitioner is no longer here, the consciousness is completely disidentified with the surrounding sensory experience, it has gone beyond the boundaries of ordinary concentration. This stage corresponds to the vipashyana itself from the Vipassana course. We will return to it, but for now let's move on to the final stage of raja yoga - samadhi.

For many adepts of yogic meditation, achieving samadhi is almost the main event in life. This final 4th step in the Raja Yoga tradition occurs when the practitioner's consciousness has completely merged with everything that exists or, in other words, with the Absolute, and the very idea of ​​"I" has ceased to exist for the practitioner.

The term "state" is best suited to describe samadhi. Because, having reached it, one can finally reach the level after samadhi and achieve complete insight, which is the goal of the Vipassana system. Thus, we understand that the path leading to “divine vision” is the highest goal of Vipassana practice, and it is achieved gradually, over several stages, starting from the disidentification of consciousness with the idea of ​​the body, sensations, psychological states (“higher” and "ordinary mind" in the terminology of satipatthana) and spheres of perception.

Awareness of yourself and your thoughts will teach you how to meditate at home

In order to start meditating correctly, you need to come to an understanding of the following: any meditation or preparation for it is aimed primarily at the process of contemplation and awareness. Whether you are doing yoga nidra or the first part of the Vipassana course, shamatha, you are always aware of your sensations through the body or through emotions and thoughts. This is the most important factor in meditation. In fact, he is the basis of it. You must learn to be aware of your thoughts and emotions, to see this flow and let it pass, let it go.

If your thoughts return to the daily routine during meditation practice, look at it easier. Do not forbid yourself these thoughts, but use the same technique of non-judgmental contemplation. You have noticed “unnecessary” thoughts that distract you from the chosen subject of concentration, as, say, in the practice of dharana or shamatha, but it is the very fact of being aware that you are distracted that is positive, since it signals that you are beginning to be aware and control the mental process.

How to start meditating on your own, based on the practice of satipatthana

All practice of awareness through meditation in one way or another involves main principle on which the practice of satipatthana is based is contemplation. You watch yourself as you move from the grosser levels where you are aware physical body and sensations, to higher states. But these high states, movements of the mind, concepts will also be explored by you. Of course, we do not mean here "research" in the usual sense of the word. We are talking about the fact that all the details, images, states and ideas will be realized by you through the practice of directed attention. You are not a judge, but an observer, not an appraiser, but a contemplator. These words are the key to the practice of any meditation.

Starting the Process: How to Meditate Properly

In order to meditate properly, you just need to become aware of your actions, emotions and thoughts. From that moment the process of meditation is started. It is no coincidence that when one Buddhist monk was asked about the essence of meditation, he replied: "If you drink tea, then drink tea." What is meant here? The monk emphasizes the importance of being present and aware while performing any activity. You drink tea, and do not make plans for the next day during this. Your thoughts are directed and focused on the very process of tea drinking, you are tea drinking.

Realizing this principle, you can turn every ordinary action or activity into a process of meditation. You will begin to really become aware of yourself, while communicating with people you will stop acting reactively, but will behave as if it were not you at all that person who is involved in this situation.

Detachment and a look from the outside form the habit of meditating

Such a perception, a look at oneself from the outside, is also very valuable. practical use: in general, you will become calmer about everything that happens, contemplate more, evaluate less. Every moment of life will become fulfilled, no matter how paradoxical it may sound, given that one of the goals of the practice of meditation is detachment from external factors, their denial. But at the same time, the practice of awareness will bring meaning to every moment.

Stop chasing ghosts

You will stop chasing ghostly moments of pleasure, because the duality, or duality, of perception will gradually leave your life. After all, why does a person run through life in search of happiness, catching a brief moment of pleasure? All due to the fact that his life is divided into 2 parts: "the boredom of everyday life" and "a holiday of new sensations." There are 2 categories: the emptiness of life, and it is this that prevails in the average person (we will call it conditionally "boredom"), and that which gives meaning to this life (for each it is individual, but united by one thing - the search for and experience of new sensations). A person finds meaning for himself in special events, important events, gaining status in society, etc., but the rest of his life passes in anticipation of these moments of happiness, at best, in preparation for them, i.e., in fact , we are faced with the non-living of life itself. All that a person does is to move from one more or less significant point (event) to another.

There is another approach that prescribes to live on "rupture of the aorta", "Carpe diem" - this is how his followers proclaim. But let's think about why people choose this way of life? Is it because of a hidden fear of not being in time, of missing something, of not trying this or that, in the end, because of fear, literally interpreting the phrase “Seize the day”, that the next one may not come?

It may seem only at first glance that the second way differs from the first; it is probably more full external events, which stimulate the mind and heart, but he does not avoid inner emptiness either. Here we are not talking about the so-called emptiness of the mind, which is achieved in the process of meditation. We are talking about the fact that the meaninglessness of human existence is sometimes masked by bizarre forms, and the philosophy of "Carpe diem" is one of them.

Instead of a Conclusion: Practical Meaning from the Practice of Meditation

In order to get to the bottom of things, to really see what is what, mindfulness practices such as meditation, doing mindful breathing, using pranayama, solitude and silence will help you understand yourself better. Finding out hidden emotional problems, turning off those emotional attachments and blocks that have been holding you back from real self-development and self-realization for years - this is the benefit for practicing meditation.

Meditation renders beneficial effect not only on the mind, but also on the body. It, too, must be in the right state in order to get the full benefit of the process. Therefore, it is very important to determine the best time for a meditation session where you can take the correct posture, relax all the muscles of the body and concentrate on achieving spiritual balance.

At the moment when meditation sessions become an important part of your daily life, you will easily cope with various tasks while maintaining a conscious state, and also always remember about main goal and act accordingly inner plan. The matter remains small - you just need to choose your personal time for meditation.

Morning - meditate at sunrise

Traditionally, the best time to meditate is early in the morning, namely at sunrise.. We feel the need to start the day in the best possible way, recharge with positive energy and set the necessary internal pace. At this time of the day, being in silence, we are able to feel harmony with nature, let it pass through us. Greatest effect from meditation you will achieve being well rested after a full, healthy sleep.

It is easier to meditate in the morning than in the afternoon or evening.. The hurricane of thoughts has not yet taken possession of you, you practically do not think about anything serious. Another thing is the day when your mind is forced to think a lot and focus on solving many problems. It will be extremely difficult to calm this stream of thoughts in the midst of a working day.

Conscious and deep meditation is possible only with the complete calmness of the Mind.

Therefore, the time immediately after sleep is the most favorable time for meditation. Many people who are seriously engaged in spiritual self-development and strive to comprehend the Truth choose this time. For city dwellers, getting up early can seem overwhelming. But once you wake up with the sun and meditate at least once, you will appreciate the magic of this time of day.

Evening and night meditation

You can also meditate in the evening. After work, we especially want to relax, analyze our day, draw conclusions and restore peace of mind. An excellent time for this is 60 minutes before sunset or an hour after it. But this is not a strict law. If you want to meditate before bed, this is your choice. Just remember that you need to have the right attitude, for example, to relax and calm down. The process of meditation can invigorate you a little, so start at least a couple of hours before bedtime.

If you can't fall asleep for a long time, meditation before bed will be especially helpful.. You can make the immersion process longer and use special meditation music to best effect. You can also meditate at night if you are active at that time of day. Silence around will only contribute to relaxation. If you devote at least 10 to 15 minutes to this, then such a short meditation session at night will save you from having to take various insomnia medications and other aids.

Your sleep will be calm, sweet and without nightmares, your mind will be filled with divine, bright thoughts, and in the morning you will happily meet a new day.

Session duration and regularity

You need time to get into the right posture, think lightly, and focus on your inner state. Also, the quality and depth of the meditation may not be the same throughout the entire process, so everyone will have their own length of meditation. A truly deep meditative state can only be achieved through complete acceptance and forgiveness of all thoughts and anxieties that may interfere with the process. Only after liberation will the phase of true meditation begin and you will be able to enjoy what is happening.

5 minutes, 20, or meditation 24 hours a day - you will understand how much time you personally need. Important condition- regularity. Develop the habit of meditating every day, and even better - at the same time. Our mind is very flexible and resourceful, so accustom it to this state. Give meditation the same amount of time and do not lower the selected minimum bar. This way you will meditate consciously and achieve good concentration. It is better to have sessions a little daily than several times a week, but for a long time. Skipping sessions, you will not achieve the desired and quick results.

How long should you meditate

To begin, establish yourself in short meditations, from 5 to 15 minutes. Then add a few minutes each time. Model the duration of the session as long as you feel the opportunity, desire, and until you reach the maximum comfortable limit. Experiment with what time you want to relax. Start with once a day, and then increase to two or even three times. The main thing is not to overdo it with the pace.

Proceed carefully and gradually. Do not meditate in fits and starts, but fully and regularly. And during the session, listen to your body - it will tell you how long it takes to fully reunite with your inner self.

And do not strive to overcome the bar that is too much for you, do not overstrain. Let the development process be slow, but necessarily stable. Create a meditation schedule and stick to it. Soon you won't need much time and effort to find the right state. You can sit in a comfortable position, stop thinking intensively and completely immerse yourself in the process of meditation. And if you really want to achieve high results, you need to focus on the quality of the practice, and not on how much time you spend on it.

• During the day, it is very difficult to concentrate, as there are many distractions around. Choose a quieter time;
• Though urban environment and not saturated with beneficial spiritual vibrations, meditating in the early morning you will feel calm and peaceful;
• During the hot season, due to excessive sweating, it is difficult and tiring to meditate three times a day. But if you are used to such a regime - do not deny yourself the pleasure;
• Regardless of place and time, the meditative state should appear without any effort, by itself;
• Sunday is the best day for deep, prolonged meditation, as the mind rests and is not oversaturated with excessive worries as on weekdays;
• It is best to start practicing meditation in winter time year or early spring. This is a very auspicious time for the opening of the mind;
• During meditation, you can not be distracted and think about how much time has passed. You can use a timer or an alarm to remind you that it's time to return to reality. This will help you concentrate on the lesson;
• If you get into the habit of meditating at the same time every day, you won't be tempted to skip sessions.

If you have set yourself the goal of learning how to meditate correctly, getting benefit and pleasure from this process, you should listen to your inner voice and act according to your impulses. No need to think and plan for a long time, choosing the time. Just start practicing today. Try meditating in the morning, afternoon, evening, and even at night. Or maybe you enjoy this activity so much that you as soon as possible achieve mastery and become a meditation guru.

When you truly enjoy the process of diving into yourself and begin to accept and understand this state, choosing the right time will no longer be relevant. You will want to meditate always.

More and more in modern world people who seek to learn and study ancient knowledge and traditions, thereby resorting to energy practice. Many are looking for answers to questions such as: the meaning of meditation, why does a person need it and how to meditate?

The second plus: meditation allows you to interrupt the endless and at the same time meaningless stream of fuss and open your own inner world, get to know your soul and feel your connection with the divine.

If you ask me what is most important to achieve long-term results, I will answer without hesitation - internal control. It will not let emotions get the best of you, you will feel much more confident and will be able to move towards your goals by making regular efforts.

The most important tool for developing internal control is meditation. You may associate this word with esoteric practices, but this is far from being the case. Meditation is simply concentrating or concentrating on something. To master this tool, you need to know how to meditate.

I have been practicing meditation for more than two years, so I know firsthand what effect it can bring. This is really a great way to maintain inner balance and develop a sense of confidence. It helps to better understand one's own motives, and also significantly improves the ability to concentrate. All this leads to increased productivity and the ability to not stop on the way to goals.

7 steps to learn how to meditate for a beginner at home

When you start practicing, you may get the feeling that meditation is a very difficult process that only Shaolin monks can do. In fact, it seems to me that it is possible to achieve perfection in this exercise only after several decades of practice, however, incorrect execution also has many benefits.

Therefore, just understand how to meditate correctly and strive for this state. And I honestly admit that I am far from ideal However, I feel a huge positive effect. You yourself will notice it if you compare the state of the days when you meditated and when you missed classes.

Step 1 - make a decision

Human psychology is arranged in such a way that he will get the best result only in those cases when he is fully aware of his actions, that is, he understands what he is striving for and how exactly to do it. Therefore, staging is very important to achieve the result, it is not in vain that they pay so much attention.

As for meditation, there is no need to set any goals, you just have to decide that you will do it. You can say it out loud or just mentally imagine that this tool will allow you to solve many problems and become a better person. It is important to realize why you are doing this - only then will a really good result be obtained.

Stage 2 - choose a place and time

After you make an informed choice, you need to set criteria. Most articles about how to learn to meditate talk about quiet and peaceful rooms. I agree with this point of view, as it is really easier to concentrate in an environment where nothing distracts you.

However, not everyone has the opportunity to be in such a room. For example, if you are a mother on maternity leave, who is constantly distracted by a child or work a lot, so there is no free time to look into a deserted place. What to do in such cases? It's simple: meditate where it will be most convenient.

In the case of a mother, this may be a place near the baby's crib, after he is put to bed and you need to wait a bit. If this is a working person, then the place of meditation can serve as public transport or even shower room.

This significantly complicates the task, so I recommend trying the classic options with a separate room for the first week, where no one distracts you. This is necessary so that you can better understand the process and be able to focus in environments where there are many distractions.

As for time, here you can focus on:

• Free time;
• The time when you just woke up or went to bed;
• Time when you have nothing to do (public transport, unnecessary couples, etc.);
• Before starting the main work (greatly helps to concentrate);
• The time between pomodoros, etc.

That is, there are no specific recommendations, but if you follow classical rules, it is best to meditate in the morning and during the daytime. Before going to bed, many do not recommend doing this because of the surge of energy associated with concentration and mental clarity. However, I'm great at falling asleep in this case too. If you wanted to understand how to meditate at home, then start with this option, and then adjust the schedule.

Stage 3 - decide on the frequency of classes

Beginners often ask the question of how often to practice. You need to understand that meditation is not a sport and there is no supercompensation period to talk about some more or less accurate predictions. Again, in classic version It is recommended to meditate twice a day for 10-20 minutes. Is it necessary to follow this rule? Of course not.

I recommend that you start with 5-10 minutes once a day. Believe me, even this frequency is on initial stage enough for you to feel the result. Work out for at least a week and see for yourself. Then try to meditate twice a day, and also increase the time spent in a meditative state. You will be able to make a final decision only after practice.

Personally, I try to meditate every day, but I do it not on a schedule, but when I need to focus on something or make a decision. I also try to immerse myself in this state in the morning in order to set it up for the whole day. But, it is worth noting that even if I meditate during the day, there is not much difference. But the termination of classes says almost instantly: 1-3 days. Some kind of apathy immediately sets in, I don’t want to do anything, I put things off for later, etc. By the way, I noticed this only after 2 years of practice, so this experience is very important.

Also, many recommend exercising at the same time. Allegedly, the brain will tune in to the lesson in the selected time period. I would dispute this statement, but it makes sense from another point of view - you will develop a habit and it will be much easier for you to force yourself to meditate. If I were to write a book on how to meditate for beginners, I would also include this advice. Again, if you don't have self-discipline issues, you can ignore it.

Step 4 - Get Ready

Now let's take a closer look at the preparation process. It is important to understand how to meditate at home for beginners. You need to set a timer. It is recommended to do this in order to independently monitor the results and identify the optimal duration. During meditation, time flies differently, so after working out for half an hour, you may be surprised to find that only 10-15 minutes have passed (this was the case with me at the beginning).

Of course, you can do without a timer. However, I recommend doing this at least a month after the start of classes. When you can already understand for sure that you have achieved the effect you wanted. It is better to record and analyze the duration and results. This way you will be more motivated and you can really feel the effect.

By the way, soon there will be just an amazing article on how to do a lot of things and at the same time not feel lazy. If you don't want to miss it, subscribe to updates.

I recommend practicing in silence, but the right music can also help. What does "suitable music" mean - these are classical compositions, always without words and preferably with a calm motive. On the Internet you can find special tracks, and you can also just find traditional Asian motifs. Music is very important if you, for example, meditate while taking public transport to work or school.

I also recommend ventilating the room. The fact is that during meditation it is necessary to monitor the breath. If it is too stuffy, then the result can be negative. Fresh air will allow you to relax, cool down and breathe easier. Of course, this item is only suitable in cases where you need to understand how to meditate at home.

Stage 5 - take a pose or how to start meditating

Let's move on to practice. Take the most comfortable position. In the classic version, the lotus position is assumed (sitting on the sit bones, straighten your back, point your chin forward, and fold your legs so that your knees are on your hips). However, this is a difficult position, especially for an unprepared person, and not all places can afford such a sitting position, so I offer several alternatives:

• Sitting on the feet (bend under you and sit on your heels);
• Sitting on a chair with a straight back;
• Standing, straightening your shoulders and straightening the plane of the chin;
• Just a comfortable sitting position with a straight back;
• The most important thing in the posture as part of the article on how to meditate is a straight back and a stable position.

It is very important that the posture is conscious and even. That is, choosing a position, try to stick to it for the entire time. Do not bend your back, even if everything hurts and whines (you get used to it over time), do not relax your legs, and so on. This is also important and will even help you, although you may not immediately understand it.

Yoga itself is a meditation technique. Of course, its classic presentation, and not modern variations for the lazy and especially lazy. Unlike other techniques, here the main focus is on the body and postures. That is why the effect of yoga is compared with the effect of prolonged meditation. You can try this option if you have the opportunity and desire. Most likely, I will consider this topic in more detail. If you don't want to miss it, be sure to subscribe to updates.

Stage 6 - how to meditate correctly for beginners

Now let's talk more about the technique itself. There are a huge number of them and, if desired, they are all easily found on the Internet. Within the framework of this article, I will consider only the main ones and those that are suitable for beginners. Suppose, not everyone can imagine fire in their mind and fully visualize the effect of it, but there is such a technique.

So, in the classic version of how to meditate at home, you need to follow these steps:

1. Close eyes;
2. Take a deep breath;
3. Clear the mind of all thoughts;
4. Make a slow exhalation;
5. Continue the breathing process, concentrating on inhalations and exhalations;
6. Keep your mind clear;
7. If any thoughts arise, they must be fixed and removed from the mind;
8. At first, you can say “brea-o-oh” and “you-s-breathe” to yourself, but it is better to focus purely on the process;
9. Pay close attention to the sensations that you have;
10. Watch how the stomach and ribs rise, how the mind is cleared;
11. To better understand how to meditate for beginners, try first counting the number of breathing numbers - this will make it easier to clear the mind;
12. After the timer goes off, take a few more breaths in and out and open your eyes.

Ideally, after this, you should relax and completely clear your mind. Although this is not always the case. However, even if it seems to you that nothing has worked out for you, IT DOESN'T. Even the most unsuccessful meditations bring a huge effect compared to not meditating at all.

Stage 7 - constantly improve the result

Use the breath concentration technique for at least a week before moving on to other options - concentration on the mantra, on the body or on some thought. This will allow you to better understand and understand the process. You can also:

• Increase the time spent in meditation;
• Increase the number of repetitions during the day;
• Try to achieve the best effect;
• Try to change the place for meditation;
• Track results to identify the best option etc.

Remember that there is no end result that will allow you to say that you have fully mastered meditation. No, this is just a tool like the same “pomodoro”, with which you can achieve much more and become a calmer, more balanced and self-confident person.

findings

To understand how to meditate at home correctly, you need to make an informed choice, find a place and time to practice, decide on the frequency, prepare, take a pose, follow the process itself and analyze the results. In principle, nothing complicated, you just need to apply this technique in practice.

Remember that the absence of a visible result does not mean that it does not exist at all. Perhaps I am now speaking as some kind of esotericist, but there really is an effect. It will be especially noticed by those who cannot concentrate or pull themselves together in any way. Try, try and you will definitely succeed.

If you have any questions about how to learn to meditate at home, ask them in the comments. Perhaps I missed something and wrote incorrectly? Also tag it under this post. And don't forget to subscribe to blog updates. Till!