In meditation there is no magic. Meditation is not as difficult as it seems. Most of you have already been meditating, in a certain way. For example, when you could not fall asleep for a long time, the sheep started to count: once a sheep, two sheep ... n a sheep, until they sank into sleep. Someone helped. Why do you think? Because, you kept your attention on one thing, thereby stop thinking about something else. All cares and thoughts left your mind!
Meditation Rules
Make time for meditation
It is recommended to meditate in the morning and evening for 15-20 minutes. In the morning, meditation will put your mind in order, give a charge of energy, prepare for the beginning of the day, and in the evening will relieve tension and fatigue, relieve boring thoughts and worries. Try not to miss a single session. Let meditation become an everyday habit. Many complain about the lack of time and in this fact can find an excuse for why they are not engaged in themselves, for example, do not spend time for sports or do not meditate. Understand, you are not meditating for someone, but, first of all, for yourself. This is an action that is aimed at achieving personal happiness and harmony. And this harmony is not so expensive. Just 40 minutes of your precious time
Choose a place for meditation
Of course, it is better to meditate in a home and quiet environment. You should not be distracted by anything. Some do not recommend practicing in the room where you sleep. Since in this case there is a high probability that you will fall asleep during the session because your brain is used to the fact that in this room you fall asleep. But if you do not have the opportunity to choose another room for practice, then it's okay if you meditate in the bedroom. It's not critical, believe me. If for some reason you can not find a suitable environment for meditation, then this is no reason to give up practice.
Do the correct posse
It is not necessary to sit in the lotus position. The main thing is that your back is straight, and you feel comfortable. The back should not be tilted forward or backward. The spine should form a right angle with the surface on which you are sitting. In other words, he must perpendicularly enter your pelvis. You can sit on some chair, it is desirable not to lean on his back. A steady position of the back is necessary in order for you to breathe easier, and the air passes through your lungs better. It is also required in order to maintain awareness, balance on the verge of relaxation and inner tone, not to fall asleep and not fall into prostration.
During a posture with a straight back, such muscles can be used, which are usually not used in life. Therefore, the back can tense. It's a matter of training. I recommend sitting on a chair first with a straight back and not leaning it on the back of a chair. It is better to tolerate slight discomfort without focusing on it. As soon as it is difficult to endure, gently move back and lean back against the back of the chair, without violating the direct position of the spine.
Direct your attention to breathing or mantra
Relax and direct your attention inside yourself. Getting rid of thoughts is very difficult, because the brain is used to thinking constantly. Getting rid of thoughts is not the goal of meditation. Your task is simply to try to observe the thoughts and experiences from the outside, rather than drive them away from yourself.
If you keep concentration on the breath (mantra), you can not think about anything at the same time. But you can watch the thoughts from the side, the way they appear and disappear, as they swim past you, like clouds. But your mind will be constantly distracted by them and this is normal.
A modern person receives a lot of information every day: meetings, business, cares, the Internet, new impressions. And his brain does not always manage to process this information in a fast pace of life. But during the meditation the brain is not busy at all, so it starts to "digest" this information and because of this you come to those thoughts and emotions that you did not spend enough time during the day. There is nothing wrong with these thoughts coming, letting the brain process information, you do not need to suppress these thoughts and drive them deeper into yourself.
Of course, it can not be said that meditation is only a session of introspection or a time for reflection. Still, try to keep concentration on the breath / mantra. When you notice that you are beginning to think about something, just calmly return your attention to the mantra or breathing. You do not have to scold yourself for thinking that you can not relax or get rid of thoughts. You do not have to try to influence the way meditation is done by an effort of will. You just calmly watch what is happening, without interfering with it. Let everything go its course.
