Meditation has become more and more popular in recent years. Many are interested in how to learn to meditate just because it has become fashionable, but, nevertheless, the majority still prefers to learn meditation to relieve all kinds of stress and tension. Meditation can also help you learn to maintain spiritual balance and remain calm in any situation.

As simple as this may seem, in fact, for those who want to learn how to learn to meditate, there may be some obstacles and difficulties. But this does not mean at all that only monks who worship the great Buddha can practice this art. Anyone who wants to is quite able to find out how to learn to meditate and master this knowledge.

In fact, meditation can not only help relieve stress after a hard day's work, but also bring great benefits to a person's physical health. For example, those who first start doing this can notice a significant improvement in their health after just a few sessions, which is facilitated by a decrease in pressure and the amount of such harmful cholesterol in the blood. Moreover, this art develops creativity, strengthens the immune system and relieves bouts of unreasonable anxiety. An interesting scientifically proven fact is that such activities stimulate the production of more antibodies to influenza in the human body.

Before you start meditating, it is enough to learn just one simple technique and use it daily. At the same time, one should not worry and be afraid to do something wrong, because there are no clearly defined actions. The most important rule is to listen to your inner voice, your feelings and, accordingly, adjust your actions, try to change something, look for new sensations.

When answering questions from beginners about how to learn to meditate, experts recommend, first of all, mastering the simplest positions. One of the authors advises to take a comfortable position on a chair, while keeping your back straight, relaxed, and not slouching. Beginners can lean against the back of a chair or against a wall to make it easier to keep their back relaxed and straight. For some, it can be quite difficult to relax in this position. In this case, you should put a pillow on the floor and sit on it. Another author advises beginners to lie on the floor with their feet on a chair.

As a rule, before the start of the session, in order to tune in, you should turn on relaxing music for a while. There are quite a few different melodies created specifically for such activities, but in fact, the most suitable music will be the one that a certain person likes, which helps him calm down. You need to know that the meditation session itself should take place in absolute silence, so any sounds should be excluded before it starts. To begin with, the session can last about five minutes, gradually becoming longer. The main thing here is not the number of minutes or hours spent in relaxation, but the desire to really feel how tension, negativity, stress leaves the body and calmness sets in. And the indicators do not depend on any norms, but on the individual capabilities of a particular person.

In the course of the lesson, it is necessary to breathe correctly, that is, do it with your nose, calmly, your mouth should be closed. One of the most common obstacles to relaxation for beginners is the presence of many different thoughts in the head. In this case, it is recommended to focus on breathing, count each inhalation and exhalation, or follow the movements of the abdomen. If thoughts begin to interfere again, you should return to breathing again. At first, mastering it can be quite difficult, but over time, with constant practice, you can easily learn to get rid of the negative state.

Meditating before bed doesn't just help you stay awake. They provide a good quality night's rest. And this is more than a dream. Since a person may seem to be sleeping, but his sleep, as they say, is unproductive - he does not provide a good rest for the soul, mind and body. Sleep, which came after a correctly performed meditation, guarantees such rest.

In this article, you will find 7 overnight meditation practices that any modern person can do, and not just those who practice yoga or other Eastern practices.

Preparing for meditation before bed

1. Temple massage with essential oils
   Meditating in the scents of soothing essential oils is always easier. However, when it comes to meditation at night, lighting candles and smoking something is not very convenient and even useful. The best solution is to apply a few drops of essential oil to the whiskey and pillowcase. Whiskey can be lightly massaged. The best oil for evening meditation is lavender oil. But if for some reason it does not suit you, you can replace it with ylang-ylang or chamomile oil.
2. Yawning stimulation
   Yawning calms, eliminates excessive tension in the head, helps to drive away hyperventilation. Of course, the yawn that comes by itself works best. However, scientists have noticed that even if you force yourself to yawn forcibly, you can achieve a positive effect in terms of relaxation. Once you've calmed down somewhat with yawning, move on to meditation itself.

7 types of sleep meditation

1. Soothing music
This is the most obvious and simplest type of meditation. Get into bed. Turn off the lights and turn on some soothing, as it is sometimes called "cooling" music. On this site you can find hundreds of the right melodies for meditation. Also, you might like this music. Try to focus only on the music and not think about anything else. In any case, do not think about problems and worries. The duration of the musical meditation is approximately half an hour.

While listening to music, you can perform many other meditation techniques.

The most correct thing is to listen to music not in headphones, but from an external, so to speak, source. But if this is not possible, you can also use a smartphone with headphones. The main thing is not to look at its screen so that it does not excite you with its blue radiation.

2. Guided imagination

This way of meditation before going to bed lies in the fact that a person imagines pictures that soothe him. There are no hard and fast guidelines for what to imagine.

Most meditators opt for clouds, mountains, and the ocean. However, if the quiet expanse of the ocean quickly turns into a storm for you, mountains into volcanoes, and clouds into thunderclouds, do not force yourself to contemplate these scenes. Choose what pleases you personally.

The main thing is to move in your imagination to the place where you feel completely safe. The brain weakly captures the difference between what is actually seen and what is presented, so if you vividly imagine something, your brain and body, along with it, actually move there.

3. Abdominal type of breathing

Get into bed. You can recline on high pillows. Put your hands on your stomach. Make sure that at the moment of inhalation and exhalation, your hands move, and not remain motionless. If they do not move, it means that you are breathing incorrectly - not from your stomach, but from your chest.

Once you've made sure you're breathing from your belly and not your chest, focus on your breathing—mainly moving your arms along with your belly. Just follow this. Try not to judge your breathing. Just follow him. And, of course, try to drive all thoughts out of your head. In general, everything.

It is unlikely that you will be able to achieve this the first time. But don't despair. Practice every evening. And also at every opportunity during the day. And soon you will be able to stop the heap of your thoughts and fall into a meditative healing state.

4. Descending breath

Get into bed. Turn off the lights. Breathe in with your belly. Hold the breath out a little, and then exhale, relaxing. Repeat 2-3 times. Then imagine that you are standing at the top of a hill or stairs. With each exhalation, you take a step down a hill or take one step down a ladder. Go down 10-20 steps in this way. Combine this type of meditation with the previous type of abdominal breathing.

5. Color breathing

Focus on your breath. Imagine that the air you breathe has a certain color. Inhale red air and exhale red. Then inhale blue and exhale blue. Continue on with other colors. You can choose any colors that your imagination gives rise to.

6. Speaking in a foreign language

Turn off the lights and sit in bed with your eyes closed. Next, start pronouncing some kind of monotonous sound, something like “la-um-la”, etc. You can make any sounds your brain generates. The main thing is that these sounds do not make any sense to you.

Increase the variety of spoken sounds. Speak to yourself in a "foreign" language for 15 minutes. The language may be similar to some you have heard in life, but not studied.

For example, in French, if you understand how French sounds, but do not know a single word in this language. But if you know French, then speaking it will not suit you, since the indispensable condition of this meditation for the night is that you should not understand what you are saying.

Only then will your consciousness turn off, and the unconscious will enter into the conversation. This way of meditation may seem somehow childish and even stupid. But it's not.

The technique of liberation of the unconscious is very ancient, its roots go back to the times of the Old Testament. So its effectiveness has been tested for thousands of years. For the first time, it may be difficult for you to give birth to the words of a “foreign” language, then on the second or third night things will go more fun And you will be able to calm your mind and free your subconscious. This will allow you to sleep more deeply and rest more effectively during the night.

7. Conscious meditation

This is the most difficult of the proposed, but at the same time the most effective method of meditation before bedtime.

1. Get into bed, turn off the lights.
2. Take five deep breaths. Inhale through your nose, exhale through your mouth. As you take these deep breaths, focus on how the air moves through your lungs and through your airways. Imagine how at the moment of exhalation, all daytime feelings and worries leave your brain, how tension leaves your body.
3. It is likely that five breaths will not be enough to achieve primary relaxation. Continue to breathe deeply for as long as necessary to relax. Don't push yourself and don't rush. If ideas and feelings that irritate you are born in your brain, do not block them from coming. Just try to exhale everything unpleasant, disturbing.
4. When you feel that you have exhaled all your worries, return again to fixing your attention on your bodily sensations. Be aware of your body lying on the bed. Feel its pressure on the surface.
5. If you hear any extraneous sounds that annoy you (music behind the wall, your spouse snoring), do not resist these sounds. On the contrary, focus on them, let them enter into you, as it were, and then return to fixing your attention on your body again.
6. Now try to clearly describe to yourself mentally how your body feels: is it heavy or light, is it restless or relaxed? Analyze the sensations in all parts of your body in this way, from the top of your head to the tips of your toes. Walk along your torso several times.
7. Bring your thoughts back to your breath. Track it for some time, but don't try to change it. That is, if you breathe with your chest, and it is pleasant for you, breathe like that. Don't try to switch to belly breathing.
8. Stay focused on your breathing for 2 minutes. At first, this can be difficult, as thoughts will bring you back from the inner world to the outer world. Don't get annoyed about this. Just gently return your focus to the movement of air through your body. Gradually, you will learn to “not emerge” ahead of time.
9. Now it is time to return thoughts to the past day and its worries. Try to remember the very beginning of the day. What did you feel when you woke up? Play your day further - event by event. Don't try to remember every little thing. Just replay your day's movie in memory at fast speed. Approximate viewing time is 3 minutes.
10. It's highly likely that at some point in your "watching the movie" your brain will over-focus on some event. Get him to move on rather than get bogged down in annoying thoughts about something in particular.
11. Now return your thoughts to your body again and let it "switch off" for the night. To do this, focus your attention on the little toe of your left foot and give it permission to “turn off”. Move gradually from toe to toe of the left foot, "turning off" them for the night. Then move on to the left ankle, knee, thigh, etc. "Turn off" the entire left half of the body, then the entire right.
12. That's all. Once you have completely "turned off" your body, enjoy freedom and relaxation. And now you can let your mind wander independently where it likes to.

Journaling as a Practice for Those Who Fail to Conscious Meditation As mentioned above, this meditation technique is very effective, but difficult. The main snag in its implementation for most people is that they constantly “emerge” from the meditative state, returning their thoughts to their worries and problems.

For many people, keeping a diary helps as a kind of training in conscious meditation. For 15 minutes before going to bed, you need to write down all those thoughts that roam in your head and do not allow you to relax. Then another 15 minutes to write a solution to the questions that these thoughts are devoted to.

Example: Thought: I have three more letters to write at work. Lord, I can't do anything!

Solution: Tomorrow, when I get to the office, I will write letter A, then I will have coffee and take up letter B. In fact, I still have a lot of time - a whole day at work!

Once you've written down the problem and its solution, get it out of your head. You will be surprised how much easier it will be now.

Relaxation meditation before bed

This healing meditation has a very beneficial effect on the mind, has a healing and calming effect. With this meditation, you can easily achieve a state of peace and tranquility. Meditation easily removes negativity, heals, defragments it, helping to gain integrity.

While listening to the healing meditation, I strongly recommend experiencing the harmony of the soul and body, positive emotions in relation to someone or something.

This meditation can be listened to an unlimited number of times during the day.
I wish you all healing

This meditation is suitable for beginners, as well as beautiful music for meditation, life is beautiful, meditation will help you find harmony, meditation is strong for the recovery of the body, this meditation is abundance, happiness and inspiration.
Very useful before going to bed, meditation raises the kundalini, meditation helps to gain strong health.

Attention!

For the technique to work, you need to write down thoughts only by hand on a piece of paper. No electronic devices, no sentences silently or out loud. Only a pen in a notebook by hand. Otherwise, there will be zero sense.

If you are a complete beginner, the article “How to Meditate at Home Properly” may help you. Instruction for beginners”

Dessert

What does meditation give? Meditation at home. Rules of meditation with the help of mantras and runes.

Today, Eastern practices have become very popular in our country. A large number of young people, as well as mature people, get acquainted with such teachings and, thanks to them, radically change their lives. Meditation is one such miracle practice. But what do we know about her? How to learn to meditate? Why is meditation considered so beneficial to mankind?

• Experts in Eastern practices call meditation a set of exercises, knowledge and skills that allow you to completely relax the body and mind.
• With the help of meditation, a person is able to let go of everything earthly, renounce social and financial problems and fully concentrate on his spiritual state.
• Meditation tempers the body, spirit and mind of a person.
• Only in moments of complete relaxation is a person able to relax as much as possible and draw new strength from himself, nature, and space.
• Just a few minutes of meditation can be equated to hours of sleep.
• At the same time, in moments of being in such a trance, the concentration of all vital forces is at the limit, which allows the brain to work at an unnatural level and solve even the most complex tasks that are beyond anyone's control.
• During meditation, a person learns to clear his mind, put aside all urgent worries and fully concentrate only on his spiritual component.

Meditation fans claim that their favorite ritual is capable of a lot:

• Discipline.
• Enlighten.
• Lead to full awareness of yourself and everything around you.
• Help to live according to your own rhythm, and not to chase the rhythm that society sets.
• Get rid of the hassle.
• Sharpen all the senses and teach to separate your own desires from the desires of others.
• Fill with energy and inspiration.
• To form an inner core in accordance with their own moral concepts, and not with the concepts of society.
• Reveal the creative data inherent in nature.
• Cleanse the mind and body of everything unnecessary, prepare the platform for something big.
• Take back yourself.

There are several types of meditation:

1. Concentration meditation or vipassana is a meditation practice based on the peaceful contemplation of everything around, as well as the perception of external sounds.
2. Breathing meditation is relaxation that occurs at the moment of absolute concentration of a person on his breath.
3. Walking meditation is a complex type of meditation designed for professionals, based on focusing all attention on the body and sensations of a walking person.
4. Devastation meditation is a relaxation practice in which a person is completely removed from his thoughts, experiences and feelings.
5. Transcendental Meditation is a technique in which a person pronounces special words and phrases in Sanskrit (mantras).

How to Meditate the Right Way: 5 Steps

Of course, teaching from professionals is considered an ideal option, especially since today there is a meditation school in almost every city in our country. True, teachers in such schools do not always have the proper level of knowledge and practice. But, nevertheless, even not quite experienced theorists will be able to teach the basics of meditation - the main thing is to start, and then you can already practice on your own. For beginners in this field, 5 steps have been specially developed to learn how to meditate correctly:

1. Choosing a Time for Meditation.
2. Choosing a place for the procedure. The best option for beginners is a quiet, comfortable place, without extraneous sounds. Over time, it will be possible to relax even in the noisiest and most crowded place. The sound of flowing water has a very good effect on the procedure for entering a trance - it can be a home fountain, an aquarium, or just a quiet stream of water from a tap. You can also use monotonous, smooth, quiet music. Experts do not recommend that beginners meditate in the bedroom, as in the process of relaxation, a person can fall asleep, feeling himself in the environment intended for sleep.
3. Choosing the right posture. Professionals often opt for the Lotus position. Beginners should not be the first to take a similar position, because their legs will numb out of habit, and instead of relaxation, only discomfort will result. The optimal postures for beginners are considered to be “half-lotus” (legs folded in Turkish style), sitting on a chair or lying on the floor with arms and legs outstretched. Whatever position is chosen, its main task is to completely relax the body. The back should be flat, but not tense - this position will allow you to breathe calmly, evenly and with full lungs.
4. Absolute relaxation of the body. To enter a trance, you must completely relax all the muscles. Correctly chosen, comfortable posture contributes to complete relaxation. Do not forget about the face - all its muscles should be at rest. Professionals most often use the “Buddha Smile” for meditation - a facial expression on which there is a barely noticeable half-smile, symbolizing happiness and repelling all negativity. It takes a long way to learn how to smile slightly in a relaxed state.
5. Focusing on the breath or reciting a mantra. The final stage of meditation is to close the eyes and concentrate all thoughts on the breath or mantras. In the process of meditation, the mind can be distracted by extraneous objects and reasoning - in such a situation, you simply need to return it to the point of concentration.

How long should you meditate and how many times a day?

Time and duration of meditation

• Teachers of Eastern practices recommend that beginners meditate twice a day - in the morning and in the evening.
• Morning meditation will allow you to recharge your batteries for the whole day, set the necessary goals, and also tune in to a positive mood.
• The best time to meditate in the morning is when the sun rises.
• Of course, such a time can scare many, especially in the summer, but once you have practiced, a person is unlikely to be able to refuse this.
• In the evening, meditation is extremely important in order to relax, relieve the stress of the day, analyze everything that has been done, and prepare for sleep.
• Beginners should start meditating with just a couple of minutes - gradually this interval is recommended to be increased.
• It is advisable to plunge into a trance for 2 minutes for the first week, and after a week to increase this time by another 2 minutes - and so every week add a few minutes.
• Do not despair if you do not immediately succeed in being in a state of complete relaxation for such a long time - professionalism comes with experience.
• Over time, it will be possible to learn to meditate for about half an hour anywhere, at any time of the day.

How to learn correctly and start meditating at home for beginners, a woman: tips

Here are a few rules and tips that can help in the early stages of learning the art of meditation:

• We begin to meditate with short sessions lasting from two to five minutes. Over time, the duration of meditations can be increased up to one hour or more - everything will depend on the needs of the brain and body.
• The best time for meditation in the morning is the first minutes after waking up. If immediately after sleep the mind is still asleep and it simply forgets about meditation, you can make yourself a memo that will remind you of the need to conduct a relaxing ritual.
• You should not get hung up on how to start meditating - everything will go by itself - you just have to start.
• During meditation, it is recommended to listen to your body - it will report how it feels and what is happening to it.
• In order to enter a trance, you need to concentrate all your attention on inhalations and exhalations - you can, as it were, trace the entire path that air passes from the mouth to the lungs and back.
• Don't worry about extraneous thoughts. The fact is that we are all people, and in any case we will be visited by certain thoughts. Let them be - you should not simply go in cycles in them.
• Catching yourself at the moment of thinking about something during meditation, it is advisable to return back to the breath.
• Don't get annoyed with thoughts. Thoughts are good. The presence of thoughts in our head indicates that our brain lives and functions normally. Therefore, distracted by any thought, you can simply smile at it and continue your path to purification.
• Sometimes it pays to be alone with your thoughts. If a thought has already surfaced in the subconscious, you should not immediately drive it away - you can watch it for a while, but not delve into it.
• During meditation, one should strive to know oneself and begin to love oneself infinitely. You should not criticize yourself for something, take offense at yourself, blame yourself for something - it is better to understand why this happened and forgive yourself.
• Physical knowledge of oneself is very important. Over time, you can mentally explore your entire body, part by part. In one session, it is desirable to carefully feel only one organ - in the next session, you can proceed to another organ.
• Meditation should be practiced regularly. Single sessions of relaxation will never give the proper result - you need to agree with yourself to do the exercises every day.
• You can meditate not only within the walls of your own home - over time, you can learn to relax even among a crowd of people or while moving (walking).
• Associates to help. It is much easier to learn oriental practices together with close people than on your own - mutual responsibility will be the key to the absence of missed classes.
• Help of professionals. If the first sessions did not give the desired result, or it is simply boring to meditate alone, you can contact one of the many communities that practice meditation.
• It is desirable to end the process of meditation with silence and a smile.

How to meditate while lying down?

• Meditation lying down is no different from meditation sitting in any of the relaxing postures.
• True, professionals do not advise starting to meditate in a lying position, as there are risks of falling asleep.
• In addition, it is undesirable to choose a bedroom and a bed for meditation lying down - then sleep will definitely be ensured.
• The lying meditation pose in Eastern practices is called Shavasana.
• In order to correctly take a lying position, it is necessary to place the legs shoulder-width apart, and the arms along the body, palms up.

How to meditate with mantras?

• Mantras are special words and expressions in Sanskrit.
• What is remarkable about mantras during meditation for our people is that we do not understand their meaning, and while reading them, no associations and plots arise in our brain.
• Mantras are spiritual and material.
• Material mantras must be chanted in order to achieve some material benefits.
• Spiritual mantras are most often uttered by people who are looking for themselves, or old people at sunset.
• In other words, spiritual mantras are recommended to be read only to those who are not interested in the material world.
• Most often, the following words in Sanskrit can be heard from meditating people: “Om”, “Soham”, “Krishna”, etc.
• The mantra "Om" is not suitable for family people, as it is a mantra for renunciation of all material things.
• The mantra "Soham" has a bewitching effect on meditating people. It means "I am" in Sanskrit. This statement applies to anyone. It allows you to know yourself and make friends with yourself.
• The mantra "Krishna" is naturally associated with the name of one of the Indian deities. It is believed that the pronunciation of such a mantra creates a kind of protective halo around a person.
• When reading mantras, the first syllable must be pronounced on the inhale, and the second on the exhale.
• If at the end of the session a person simply falls asleep, there is nothing wrong with that - sleep will be a continuation of the relaxation procedure.
• It is necessary to pronounce mantras a certain number of times or within a certain time period.
• While reading mantras, you can use a rosary - each bead will correspond to one pronunciation. Thus, you can not count how many words were said - one circle of the rosary is equal to 108 spoken words.
• For meditation under mantras, you can choose any of the known postures.
• In our country, the question of whether it is worth using mantras during meditation is quite acute, because in fact they can be considered Hindu prayers.
• Turning in prayers to other gods, Christians often experience discomfort and rejection. Although in fact, this procedure can hardly be called a kind of ritual or ceremony. Therefore, the choice is left to the people themselves.

How to meditate on the runes?

• Runes are a fairly complex magic item.
• Runes are special signs printed on stone or wood.
• In ancient times, magicians and sorcerers performed witchcraft with the help of runes.
• Many psychics still use these magical stones for their rites and rituals to this day.
• Runic meditation is a way to purify the human consciousness for the knowledge of the secrets of the runes.
• It is necessary to conduct meditation on the runes in a quiet, secluded place.
• The best posture for this type of meditation is sitting on a chair with a back.
• Most often, a lit candle is used in the process of runic meditation - fire, being the personification of one of the most powerful elements, will help you enter a trance faster.
• For one ceremony, it is desirable to use only one rune - it is worth starting with the knowledge of the Feu (Fehu) rune, the rune of good.
• Lastly, you need to familiarize yourself with the Dagas rune or the rune of Fate.
• In the process of meditation, you may also need a blank sheet of paper and a pen or pencil - with the help of them you can later write down all your thoughts and feelings.

How to meditate on runes?

Runic meditation algorithm:

• We light a candle.
• We concentrate all our attention on the flame of fire.
• We close our eyes and mentally find ourselves in a favorite place where you can be alone with your thoughts and relax.
• When the mind calms down, and the round dance of thoughts subsides in the head, we imagine the rune.
• If the rune appeared before our eyes, we pronounce its name and ask it to open up to us.
• We try not to mix our own feelings and emotions with the image of the rune - all sensations should come from it itself.
• We contemplate, listen and feel everything that the rune will reveal to us.
• Feeling that the rune has already demonstrated everything, we open our eyes and return to the world around us.
• We use a leaf and a pen to record everything that the rune showed - it can be words, sentences, events, sensations, sounds.

It is also worth noting that working with runes may not succeed immediately - you need to go to it for a long time and persistently. It is also worth warning that not all runes are only an identification of something bright and good - there are very dangerous runes that can harm a person, therefore, before taking on such a difficult matter, you need to prepare for it as much as possible.

Summing up the results of the article, I would like to note that meditation is a very useful and necessary process. However, ignorance of all the subtleties, as well as the desire to try something new, can lead to irreversible processes (wrong use of runes or mantras). That is why it is desirable to do everything under the guidance of knowledgeable, proven practitioners, and not charlatans.

What is Meditation: Video

How to Learn to Meditate: Video

Meditation for Beginners: Video

I will tell you how to meditate properly. I will reveal all the nuances of meditation: what time to choose, how to prepare for meditation, what posture to take, how to enter and exit meditation. You will start your first meditation practice today -. Meditation is a technique for relaxing the mind, freeing oneself from anxieties and stresses, unnecessary thoughts, and baptizing the “monkey mind”. Regular practice of meditation at home will teach you to control your mind, get rid of stress, improve your memory and help you gain awareness of existence! So, let's begin!

Before meditation, it does not hurt to warm up physically. It can be anything - yoga, qigong, jogging, gymnastics or even dancing. It is also good to take a shower and put on cozy clean clothes. Some get special clothes for meditation: like the constancy of place and time, this helps to tune in. Candles and incense help create an atmosphere. Someone likes to meditate in complete silence, someone helps quiet music for meditation - you can experiment with this. You can build a home altar on which there will be flowers, portraits of saints, objects from beautiful or holy places where you have been. The main thing here is not to be formal: everything that you put on the altar should calm and set you up.

Time

Different traditions recommend different times of the day - qigong speaks of the moment of balance of yin and yang at midnight and noon, yoga advises sunset and dawn. In general, it's not that important. The main thing is that at this time you can completely retire and no one distracts you.

Place

They say that a true master does not come out of meditation even in the center of the market square. But that is a master, and a beginner needs ideal conditions. It is believed that it is easier to meditate if you turn your face to the east - you can check this for yourself. The place, like the time, should be as calm as possible. It is better to always meditate in the same place and at about the same time. Then a persistent habit will form and it will be much easier for you to immerse yourself in the practice.

Corbis/Fotosa.ru

Pose

Traditionally, the best posture for meditation is "padmasana" (Read the material:), when both feet look up, but few people are comfortable sitting in this position. Both "half-lotus" and legs crossed in Turkish will do. The posture should be comfortable and stable.

But the most important thing is a straight but relaxed back. For this, beginners usually need a pillow of medium hardness (for example, stuffed with buckwheat). If you find it difficult to sit cross-legged, you can sit on a chair. When the body is stationary, circulation slows down and you may feel cold. So cover yourself with a blanket - you should be warm and cozy. Hands can be placed palms up or down on your knees, chin slightly lowered, eyes closed. There is a slight “Buddha smile” on the face, the tongue slightly touches the upper palate.

Picvario/Russianlook.ru

Duration

You can literally start with a five-minute meditation, increasing its length by several minutes every day, until you reach, for example, an hour. The most important thing here is to feel the taste of the right state, and if you catch it, then you yourself will want to increase the time. In order not to think about minutes, set an alarm clock.

Process

The whole point is in the calm, impartial and silent observation of the inner and outer world. It is necessary to find in oneself a state of clear, sensitive presence without thoughts, judgments and fantasies.

Of course, it is difficult even for a short time to be distracted from thoughts and what is happening around. As soon as silence arises, you will immediately begin to fall asleep. Consciousness is not yet accustomed to being empty and at the same time cheerful. But with each meditation it will become easier. Real deep meditation gives you more energy than regular sleep.

So, you completely relax and begin to contemplate your thoughts, feelings, sensations in the body, sounds and smells around. You should not react in any way to what you observe inside and outside. It is as if your consciousness is a clear sky with clouds running across it, or a stream carrying fallen leaves. Whatever you perceive comes and goes, and you go on observing. If a thought comes, you do not think about it, but let it go. Another one comes, you do the same. And so on.

Picvario/Russianlook.ru

Interference

It is better not to make any movements during the entire meditation, but if something is very itchy or ill, make the movement gently, trying not to lose contemplation. Also observe your movement and then return to meditation. If you suddenly notice that you have been thinking about something or fantasizing for some time, forgetting about meditation, just let go of thoughts and continue to meditate. There will be many such moments of “remembering-forgetting”, and through them the muscles of awareness and attention “pump up”.

Result

The main criterion for progress will be the duration of the moments of inner silence. Over time, very pleasant states will appear - peace, lightness and bliss. If you do everything right, then there will be more and more love, awareness and spontaneous creativity in your life every day. There are many techniques that help you learn to meditate faster. Soon .

Start mastering the practice of meditation with a simple daily meditation to relax the body and mind. Lie down in shavasana or sit in the lotus position. Relax. Then relax all parts of your body. Start with the foot of your right foot, mentally commanding your body, “I am relaxing the foot of my right foot. I relax my right calf. I relax my right knee." And rising higher (thigh, buttocks, abs, hand, forearm, shoulder, etc.) go around the whole body in a circle. You must finish with the foot of your left foot. Pay special attention to relaxing the muscles of the face and neck (relax the forehead, eyebrows, eyes, cheeks, cheekbones, back of the neck and chin in turn).

Now pay attention to your breath. Close the right nostril and inhale through the left. Then hold your breath, count to three, and exhale all the air from your lungs. Repeat this by closing the left nostril. Do this four times. Close your eyes and find any area of ​​your body where the tension is still there. Work on this part of the body.

Next, visualize a warm bright light. Feel the light of pure loving energy entering your body through the top of your head, feel the peace and warmth spreading to all areas of your body. You can visualize this healing white light removing toxins from your toes and all negative energy from your cells.

Silently repeat these affirmations to yourself: “This healing white light protects me. Breathing in this light, I connect with divine energy. I am worthy of this healing light. I feel my body being cleansed and healed by this light. I will hold this positive healing energy within me throughout the day. I feel happiness, health and peace."

The time for this meditation is before bed. Do the practice for three weeks.

What is meditation? Translated from Latin (meditatio) - reflection. Deep, reflective (when the gaze is directed inwards). This is an exercise in which concentration, concentration of attention, control of thoughts and emotions are trained. If you think that this is difficult, then be sure to read this article. I will tell you that meditation for beginners at home is easy.

This incredible but real story began when Yura was 27 years old. On the way home from the dacha, he was suddenly pierced by severe pain. He stopped shackled with his leg raised in step. It hurt not only to move, but even to breathe and blink. After a medical examination, it became known that chronic inflammation of the lungs, obtained in the hostilities in the Second Chechen War, had returned, kidney stones began to move, chronic pyelonephritis (inflammation of the kidneys) returned, intervertebral discs were inflamed to a minimum and there was a pinched disc in the lumbar zone.

The pain was held back only by the strongest painkiller that works at the DNA level. This medicine had to be taken every 2 hours, otherwise after 2.5 hours the pain returned. Doctors prescribed a massage of the lumbar zone, a corset and three detailed x-rays of the lungs. After that, Yura understood what the Chernobyl victims felt. The results baffled experts: the kidney treatment killed the spine, the spinal treatment hit the kidneys, and the lungs could not stand with any treatment. Therefore, the doctors abandoned the young man. But the worst thing was not in the refusal, but in their sentence - in three years paralysis would come, and in another two years - death from pain.

I had to turn to traditional medicine, but it could only alleviate the condition, but not cure. So six months passed. A few months later, familiar people advised Yura a course - meditation lessons for beginners at home. From these lessons he learned how to do meditation at home. The lessons were designed for 5 courses of six months, every day two meditations, in the first course one meditation lasted 7 minutes, in the fifth 21.

In the third course of meditations, with a characteristic crunch, the intervertebral discs entered their places. On the fourth - the back got stronger, and the pain completely disappeared. After such an amazing recovery, meditation at home has become an integral part of Yura's life. Now he is 43, he is healthy, full of energy and happy in family life.

Why should you meditate?

From the story described above, a conclusion suggests itself - meditation is needed to maintain health, it even helps to cure what traditional medicine cannot cope with. Very often, it is health problems that make people turn to meditation. But you need to understand that this is not a means, but only a way and additional help.

If you dream about something, strive for something, want to achieve some specific result, it doesn’t matter in your work, career, personal life, use meditation, but don’t rely on it.

Let it help, give strength, like sunlight for trees and flowers. To find out what abilities meditation develops, you need to start meditating. The technique is universal and suitable for any person, in any conditions. It all depends on your aspirations, desires and needs. Just start practicing.

As long as you only think about how to learn meditation on your own at home, but do nothing, nothing changes. You may doubt, but start doing and watch the change begin. Flowers grow slowly, but without sun, they stop or slow down their growth even more. The same happens in a person's life with and without meditation.

Preparing for Meditation

Have you decided? Now you are faced with the question - how to organize independent meditation training at home, where to start and whether it is possible to do the exercises at home, without supervision. I will tell you what are the basic rules for organizing meditation at home and what is the safety precautions. Try to determine which of these is closer to you, you like more. There are no hard and fast rules, there are only basic criteria that must be considered.

Choose a place

It is desirable that this be a room in which you can close the door. In the room, choose where you will sit - a chair, a hard sofa, a floor. Any stable structure with a flat hard surface will do. If the seat is without a back, then first choose a place near the wall. If the place is convenient, do not change it in the future. In this way, you will enter the meditative state easier and faster each time.

Set a time and plan

Choose free time when no one will distract you, turn off your phone for this time. Give yourself 5-10 minutes to get started. Try not to schedule classes for the late evening, otherwise the surge of energy will deprive you of the opportunity to go to bed on time.

Will you exercise 1, 2 or 3 times a day? If you haven’t decided yet, start with one time, feel your condition and needs, and after a week ask yourself again if it is worth adding the frequency of exercises.

• if you like to plan everything, choose one specific time in the morning or afternoon and stick to it every day;
• if you are a rational person, but do not know how to stick to a plan, then meditation will help you in self-organization. Plan for one time and try to stick to it. Soon you will notice that sticking to the plan for the day has become easier in all areas of life;
• if you do everything spontaneously and this is a comfortable way of life, then just start meditating, but do it every day to get used to the new state.

Choose comfortable clothes, decide on an accompaniment

You should be comfortable. Choose clothes so that it is warm in it and it does not interfere with you, does not crash anywhere, does not prick, does not bother you in any way. Decide whether you want to work in silence or with music. You can do it the way you like. If you don't know, then try both options.

• Choose a relaxing tune that you like. Let it last as long as you want to be in meditation, when it ends, you will understand that it is time to leave the meditative state.
• Choose a melody that will not distract you. Not everyone will like the sounds of nature, but for someone it will be the best option. You can choose a melody with singing, with mantras, or you can choose just an instrumental composition. Focus on your preferences.
• If music doesn't suit you, meditate in silence. But determine for yourself a way that will help you come back from meditation. You can ask someone to knock on the door after 5 - 10 minutes, you can put the TV on a timer. Or just set an alarm, but set it so that the sound is not harsh and loud. The return from meditation should be gentle and calm.

Pick a pose

Sitting or in the lotus position? Any one in which it is convenient and comfortable is suitable, it must be kept until the end of the exercise. It is important not to lie down, otherwise you may fall asleep due to too much relaxation.

• sitting on a chair or a hard sofa, put your feet on the floor with your entire foot, do not relax them too much, keep them exactly at the same level, keep your back straight, do not lean completely on the back or wall, but use them as a guide;
• in the lotus position, cross your legs as you feel comfortable, it is not necessary to take the classic difficult position with the heels on the hips, keep your back straight;
• put your hands on your knees with your palms up or down, as you like, you can make a “ring” from your thumb and forefinger, but not necessarily;
• close your eyes.

Safety

Meditation is an altered state of consciousness, a light trance, so you must remember that there are some limitations and conditions under which meditation will not harm your health and will only bring benefits:

• do not meditate when you feel hungry and when you overeat, hunger will distract, satiety will slow down the process;
• turn off water, gas, unnecessary electrical appliances for the duration of meditation;
• do not enter into meditation immediately after strong mental, emotional and physical overload, only in a calm, balanced state;
• do not tolerate discomfort in meditation, do not start until you eliminate all interference;
• ask someone to be around if you are afraid to start alone, do everything to make you feel calm;
• in severe illnesses, do not use complex techniques with deep immersion in trance.

What to do during meditation?

To understand how the meditation goes, just remember how you feel when you look at the fire. Light a candle and look at it for a couple of minutes. You simply move away from all the surrounding noise, being here and now, you feel how worries go away, thoughts evaporate, calmness appears in your soul, and lightness in your body. This is what meditation is. It's so simple, and most importantly - very pleasant.

But since this is an exercise, attention concentration training, there are various meditation techniques: breathing, body-oriented, visualization, mantra chanting, dynamic, with concentration on an object, sounds, thoughts, emotions, and others. I will describe the first three that suit most and are used even by experienced craftsmen. Meditative Techniques:

1. Conscious breathing. You have taken the chosen position, closed your eyes and now take two deep breaths and exhalations. Breathe evenly and watch your breath. Breathe in and out through your heart, through your belly, through your crown. Observe what is happening in the body. How the chest rises and falls. How the lungs fill with air. Take a couple more deep, smooth breaths and exhalations, filling with air not only the chest, but also the stomach. Breathe evenly again. Notice what has changed. Stay in this state of measured calm breathing. This technique develops concentration and relieves stress. I recommend starting with it. Practice for at least a week and only then try others, if there is such a desire.
2. Body sensation. Concentrate on your fingertips, feel the warmth in them. Mentally go to the sensations in the palms, fill them with warmth if the hands are cold. Move your attention to the hands, filling with warmth and relaxing the muscles. From arms to shoulders. Then observe the sensations in the body: chest, solar plexus, abdomen. Relax. Try to catch the impulses in the internal organs. Warm up and relax your legs: thighs, knees, calves, feet, toes. Run all the sensations from the feet to the head, in the opposite direction. Cover yourself with attention as a whole, the whole body at once, the whole organism inside and on the surface of the skin. Observe the sensations for a while. If there are painful foci in the body, fill them with warmth and light, feel the pain go away. This is a great technique for working through any problems in the body.
3. Visualization. If inner vision is developed, then it will be easy for you to imagine any figure. First, draw a circle, a square, a triangle in your mind's eye. Pay attention to the details: color, size, background, light, brightness, volume. Play around with these criteria, changing them in any order. Then you can move on to more complex figures that are meaningful to you, with the same attention and concentration on the little things. Or imagine beautiful places you've already been to. You can fantasize and transfer yourself to fantastic landscapes. Everything depends only on your imagination. This is my favorite technique, it gives me inspiration and emotional lift.

thought flow

Regardless of technique, thoughts will appear anyway. More often at first, then less and less. What to do with them? Watch too. Imagine that thoughts are like sand in a jar of water. Stir the water - it will become cloudy, the sand will fill the entire space. Let the water stand - the sand will settle to the bottom, the water will clear. Watch your thoughts like sand in a jar of water. Move away from them, let go as soon as you notice that they have appeared. Do not get involved in thoughts, but be aware of their presence.

What to do after meditation?

At the end of each exercise, open your eyes and do not make sudden movements. Return to your usual wakefulness smoothly, try to maintain a state of peace and bliss for some time. Be kind to those around you and carefully observe your thoughts and state of mind. Continue your self-development outside of meditation.

When you develop, you infect others with your example. Your successes, glowing eyes, blooming appearance inspire others and encourage development. Please accept my gratitude for this and keep investing in yourself. Read other articles on the topic of meditation and self-development on our website. Share your knowledge with family and friends.

Conclusion

In this article, you learned how to practice meditation at home. Where to start, how to prepare, what to do during meditation and after. You have learned that meditation will help with everything you dream about and even help you dream. But all the first steps need to be taken and there is no better time than now for this.

OSHO said: “When you are suffering, meditation can help you get rid of suffering - but this is not enough. When you feel good, when you are ready to dance, then it is time to meditate. When you are full of joy, that is the right time for meditation. Then you will be able to smoothly enter into meditation on the high waves of dance and music. Then on the wave of joy you will be able to sail to the higher worlds.”