What is meditation and what is it for: a small overview of the practitioner. The Basics of Meditation - How and Why to Meditate

Hello friends!

Even before the total immersion in travel, I read a lot of literature of the so-called spiritual nature and crossed paths with people who, with their examples, showed me a simple and effective way to harmony: calming the mind.

Meditation is a kind of mental exercise (based on concentration, relaxation and awareness) used as part of a spiritual-religious or health practice, or a special mental state resulting from these exercises (or for other reasons).

As you can see from the definition, meditation is both a process and a state. There are many ways to implement them, and every day this set continues to grow. This is facilitated not only by natural interest, but also by the increased commercialization of the spheres of the so-called. "spiritual development", where the vein of dishonest bribe-takers inevitably begins to penetrate.

In Borovoe (on the photo - my friend)

Such a trend, however, has a twofold result: on the one hand, esotericists get another toy at their disposal, on the other hand, pure practices increase even more in their own value.

In general, in Runet, I noticed that very vague definitions inevitably keep pace with the concept of meditation, in the spirit of “opening the third eye”, “merging with divine potential” or “esoteric wisdom”. All of them, in a certain sense, somehow reflect the experiences of the meditator, but nothing more than a one-sided projection.

To all such fantasies, meditation has only an indirect relation. Moreover, simplicity and naturalness, on the contrary, makes it a very mundane and earthy technique, without loud words and troubles. Although meditation in the form known to us came to us from the East, it primarily works with your quite tangible psyche, and certainly not with divine energies and the radiance of angels.

Even the Buddha initially carefully tried to cleanse it of all superstition, religiosity and ritualism. And even then he did not escape the transformation of his own teaching into an organized religion.

Of course, all people are different and therefore working practices will be different for everyone. Therefore, coming to calm the mind through concentrations on the chakras or angelic light will be just as effective for someone as through ordinary breathing.

Why does a person need meditation?

The purpose of meditation is to calm the chatty monkey called "mind." You have probably noticed how the thought process can take you into distant jungles, fantasies or deep reflection. How many problems have been caused by this? When, starting with the harmless thought of a walk in the park, we suddenly find ourselves drowning in anger towards the offender, who, perhaps, has long been dead.

However, this does not mean at all that the thought process should be completely stopped. This is as much a widespread myth as it is a necessary esoteric component.

The calmness of mind achieved is a very natural state in which the mind, like a mirror, simply reflects things that come and go. Whether it is sensations in the body, thoughts or emotions that suddenly arise.

The nature of the mind is such that it is possible to stop its thought process only with the help of great tension, from which, on the contrary, we are trying to get rid of. There is a contradiction that any practitioner faces with a fairly diligent attitude to practice.

The results of meditation are different:

• someone feels a surge of calm and strength
• someone solves their deep psychological problems
• someone gets rid of chronic ailments caused by the same destructive attitudes of the mind (the so-called psychosomatic diseases)
• someone overcomes stress and turmoil
• someone draws inspiration for creativity
• someone gets rid of depression and neurosis
• and someone just expands consciousness

Me once meditation in general and the start of a completely new life.

However, such accompanying experiences should not be made goals. This will only add to the tension and make meditation a "mind" exercise that, instead of releasing, will lead to stress.

If you experience other emotions and impressions, it's okay - there are many variations; no less than the number of people living on earth.

In front of the Buddha in Thailand

As for the subjectively experienced experience, there is no point in describing it and even reading about it. All of these are personal projections and experiences of each individual practitioner. They can easily accommodate both bright and beautiful experiences, and quite frightening ones.

People often ask the question "what is the point of meditation" and confuse the cart with the horse. Meditation is a process, it is an immersion in the here and now.

How to learn it and where to start?

It is very easy to start meditating. Just 2 simple steps are enough:

1. sit with a straight back (stable body position)
2. start observing your natural breathing (without trying to control it)

Neither lotus postures, nor the sevenfold postures, nor mantras, nor even closed eyes are necessary conditions in order to start meditating. Posture stability and simple concentration with awareness is more than enough to get you started.

ALL! According to one of the modern masters, Mingyur Rinpoche, meditation can be easily woven into everyday life: while cooking, walking and even driving a car. The main condition for successful practice is awareness!

However, do not completely reject the rest. Lotus posture, mantras, eyes are the same tools as breathing and awareness. But if we can do without mantras, then there is no way without awareness.

Of course, it is better to learn meditation under the guidance of an experienced master. For this simple practice has a lot of side effects, which are not always easy to cope with.

How much time should one meditate per day?

The answer is predictable: the bigger, the better. However, few of our modern environment can afford to devote 4-6 hours a day to practice. And even the 2 hours recommended by Vipassana seem like a huge luxury.

And this is normal, because only monks can afford to devote so much time to practices. We are laymen, and the demand from us, adjusted for our daily bustle, will be completely different. The practice can be easily woven into our daily lives: while walking, before going to bed, or on the way to somewhere.

The so-called. "The Art of Small Steps" Mingyur Rinpoche repeatedly speaks about him in his wonderful book “The Buddha, the Brain and the Neurophysiology of Happiness”.

Its principles are as follows:

1. 20 minutes a day can be a lot
2. try to meditate for 2 minutes, but daily
3. It is better to meditate badly than not to meditate at all.

Gradually, in a natural way, 2 minutes will grow to 5-10-15, etc., plus stable states will begin to be woven into everyday life, making even routine tasks tools for practice.

As a result, the accumulated “drop by drop ocean” will become a very good help and will begin to bear its beneficial fruits at the level of the deep psyche.

In the misty Himalayas

How and when this will happen, no one knows. And don't focus on it. It is better to direct efforts of attention to practice.

And what metamorphoses will occur thanks to it depends on the meditator. The main thing is not to stop and treat the process of meditation with patience, wisdom and discipline.

That's all, friends! I don't know what else to say about the basic foundations of meditation. Therefore, if you can add something on your own, please write in the comments.

And, traditionally: if the article seemed interesting to you, please share it on your social networks. This is the best award for me as an author.

Peace of mind and deep awareness!

No related articles

What does meditation do?What is meditation for? modern man? If you want to start meditating, you need to knowwhat is meditation for and what does it do.

Answers to these questions are necessary for many people who have heard about meditation, and even would like to start meditating, but cannot, for unknown reasons. Not understanding, what does meditation do, the brain resists and finds excuses: I can’t visualize, I can’t stop the continuous running of thoughts, I don’t have time, I don’t have the opportunity to retire, my relatives won’t understand me, etc ...

Currently, millions of people of all ages and different faiths in many countries practice meditation daily, both in ashrams or special centers, at seminars in groups under the guidance of an instructor, and on their own at home or in cars, while fishing or washing dishes, waking up in the morning or rocking the baby. And those who have never practiced meditation, as a rule, treat with understanding and interest, and even want to try it one day too, in order to learn firsthand, but from their own experience what meditation is ...

What is meditation for??

The answer to this question has been given by great meditation masters such as Osho, Sri Aurobindo and others.

Meditation is an ancient spiritual practice, initially accessible only to initiates, it is one of the ways of spiritual development and has existed in the East for many centuries as the art of connecting with the Divine, realizing the Divine nature of one’s soul, one’s true “I”. In the West, the art of meditation began to gain popularity around the 60s of the XX century, as a practice of changing consciousness, allowing you to be happy here and now, regardless of life circumstances.

Nowadays, with the help of meditation, they get rid of stress, chronic fatigue syndrome, excess weight, financial or creative crisis, etc., achieve happiness, peace,.

Today, it is no longer necessary to prove that stress is the cause of many human diseases and premature aging, and meditation is one of the best healthy ways to relax, eliminate nervous tension, prevent the effects of stress, and increase stress resistance. Getting rid of tension and irritation, calming the mind with the help of meditation, we allow the body to direct the released vital energy to the treatment and restoration of physical, mental and mental reserves.

Meditation is needed to free the mind from unnecessary information, opening up opportunities for development and creativity. Many people, when practicing meditation, notice an increase in the ability to concentrate, an improvement in memory and speed of thinking, an improvement in mental balance, and even a decrease in sensitivity to pain (increased pain threshold).

What does meditation give?

This question can be answered by the results of scientific research.

Since the second half of the 20th century, when Eastern practices began to spread in the West, scientists began to study the effect of meditation on human health. As a result of these studies*, a positive effect of meditation in general on the general state of human health and in particular on the following functions of the body was revealed:

• metabolism,
• blood pressure,
• brain activity and memory,
• mental processes,
• cardiovascular activity,
• disease resistance.

For example, as a result of an experiment by American researchers led by Herbert Benson, Professor at the Faculty of Medicine at Harvard University, it was proved that during meditation, the brain of Tibetan monks plunges into a special "altered" state, which gives a feeling of complete peace and unity with the world and allows you to redistribute forces in a few minutes. and energy in such a way that they are enough for the whole day *.

In the course of research by other American scientists from the Medical College of Wisconsin (USA), it was found that transcendental meditation, namely meditation on the Om mantra or another mantra, helps to reduce the risk of death from cardiovascular diseases. In a group of cardiovascular patients who practiced transcendental meditation twice a day for 20 minutes, mortality from stroke, heart attack, or any other cause was 48% lower compared to participants in the control group who followed the traditional recommendations (healthy diet and exercise) . In the group of meditators, a decrease in the level of stress and irritability was noted, and a decrease in pressure was recorded. According to the head of the study, Robert Schneider, meditation turns on the hidden resources of the body, and it begins to heal itself. The researcher claims that the more a person meditates, the lower the risk of cardiovascular disease *.

It is also worth mentioning the studies that have made it possible to establish how meditation affects the health of older people. It turned out that meditation helps a person manage their stress and cope with loneliness - such a conclusion was made by American experts led by Dr. David Cresswell based on the results of a survey of men and women aged 55 to 85 years. After a medical examination, a group of elderly people began to learn meditation and yoga under the guidance of an instructor. After two months of regular meditative practice, the participants of the experiment were re-examined, the results of which were compared with the initial data. As it turned out, meditation had a beneficial effect on the health of the participants in the experiment. According to the results of the survey, the activity of substances that provoke inflammatory processes in the blood of meditating people decreased. In addition, the general well-being of older people improved, they did not feel calmer and coped more easily with feelings of loneliness*.

Thus, the data of scientific studies allow us to reasonably state that meditation gives a positive trend:

• mental balance,
• mental development at almost any age,
• physical health,youth and beauty, and consequently:
• financial well-being (just imagine how much you can save on medicines and treatment),
• quality and life expectancy.

Be persistent!

All beginners have difficulty concentrating, the tireless brain does not allow them to concentrate and stop the “inner chatter”. In this case, images (for example, a picture, photograph, flower, stone, candle flame or other object) help very well. But if you know why do you need meditation, difficulties will not prevent you from reaching your goal. If you know, what does meditation do Are you ready for change.

Currently, of course, it is ideal to start practicing meditation in a special center under the guidance of an experienced master, and then move on to independent practices. But if you are ready for self-knowledge and work on yourself, then the absence of such an opportunity will not be able to stop you. I myself started to practice meditation at the age of 17 after reading several books. Then in the city of my childhood there were no centers, and I did not have mentors. Then, of course, there were classes with an individual mentor and group trainings and meditations in the ashrams of India. But that very first experience of meditation left an indelible impression, because it was new and unusually vivid sensations, a different reality and a different awareness of oneself and one's life.

There are many types and techniques of meditation. Some you can master on your own, others need the help of a teacher to comprehend. It is better to start with meditation practices given by famous masters, for example, with Osho meditation.

For beginners to practice meditation, especially for those who have difficulty with visualization, it is very suitable. . And for those who find it difficult to retire fit and.

The main function of independent meditation is to perform some action that will lead to the implementation of a specific goal. In other words, strong meditation is a way. Powerful meditation has another purpose, namely, with its help, the practitioner builds his own internal flows so that he has the opportunity to approach the disclosure of his inner "I".

Self-Meditation - Where to start?

In this sense, meditation is a significant element in the evolution of personality. That's what meditation is for. Being in a meditative state, the practitioner opens his consciousness, and it is consciousness, merges with the unconscious, which, in turn, opens up broad prospects for the development of the individual.

What do you need to do for self-meditation? First of all, you need to have a goal. You can meditate for any purpose! You are always free to choose the goal you want to achieve! However, remember, while doing meditation, you should not get hung up on solving one problem. Such an approach weakens the effect of meditation, moreover, you yourself risk depriving yourself of the opportunity for further development.

Beautiful meditation helps us achieve many goals. The desire to solve the life problem is the main thing that is needed for meditation. But, remember that meditation without your efforts, labor, will to implement your plan will not bring the expected results until you begin to act. Being engaged in meditation practice, you will be drawn to the study and comprehension of the non-material world, its logic and patterns. Moreover, by constantly practicing meditation, you simply cannot help but study your own energy and the surrounding energies.

What is meditation for and what can be achieved with its help?

By practicing meditation, you can achieve literally anything! In a state of meditation, you will receive a hint, you will be given a direction, while meditating, you will receive understanding and strength. Meditation is a generator of ideas and energy. And all that is needed for meditation is the desire for positive changes, for knowing oneself, one's own resources. For example, by meditating on strengthening and improving your health, you will receive a supply of energy, you will be offered situations that you can use to treat and improve your health. By meditating on money, you will enter other situations, for example, you will get a real opportunity to earn money, win a large amount, or acquire something very profitable.

If you need energy, then by meditating you will gain it, but you will find yourself in a situation where you have to realize it. There are many meditations, with the help of which the adept replenishes his energy, increases its supply. These are the ones that give you what you ask for. If you want to increase your resource, then you have a goal and you want to realize it. This can mean only one thing - you are asking for help, i.e. that is exactly what meditation is meant to do.

Meditation is a spiritual practice that aims to heal the soul and body of a person. In the modern world, each of us performs a certain function or, more simply, a role. As a rule, life circumstances exhaust our physical and spiritual states. Meditation is designed to help a person, unload his brain and relax his body.

In order for you to achieve the desired result the first time, you first need to identify your needs. If you are a beginner, then your primary task will be to relax your soul and body. However, if you are an experienced practitioner, you can achieve different states of mind. The effects of meditation are striking in their diversity. For example, if you want to replenish your energy balance, you must first tune in to the process and carefully consider all the steps of your dive. The most important thing is to turn off the internal dialogue. This means that if you have a stream of thoughts in your head, chaotic or not, you should note them, but not join in thinking about this or that. In order to fully engage in the process, your thoughts must be pure.

What does meditation give a person? What effects to expect?

The effect of relaxation and release. This is the first of many dividends from meditation. For example, the well-known Madonna meditates in order to find inner freedom and happiness. She claims that the meditative practice gave her liberation from the accumulated negativity and the purification of consciousness. Renowned director David Lynch claims the secret to his success is in Transcendental Practice.

In this case, meditation gives internal motivation for success and strength to achieve the desired result.

Many well-known politicians who meditate regularly say that they have achieved certain heights again with the help of meditation. What's the secret? Meditation gives a sense of depth and wholeness, you feel an immediate surge of strength. Each of us needs recovery and rest. For example, Osho practiced various types of meditation. In his own words, meditation practices gave him a fresh perspective on his own life and helped him change his destiny and outlook.

What does meditation practice give to an ordinary person? The answer is obvious - the harmonization of consciousness, the lack of internal dialogue and the escape from reality to restore strength.

To get the maximum result from practice, you should tune in to work. As soon as you imagine the picture in your imagination, you will easily enter into a state of awareness in meditation. As a result, you get excellent health, a surge of energy and a cheerful state of mind. For better results, it is very important to remain calm in mind and body. According to celebrities, it is meditation that helps them cope with nervous overload at work and in life.

What gives practice? Cleansing your mind and body. It has long been known that your thoughts can and should be purified. Why not take advantage of this?

Meditations in the aspect of the fulfillment of desires

Meditation gives you the energy and strength to build the future of your dreams!

As a rule, many of the people want quick results from meditation. However, it takes more time for your wish to come true. Internal and external transformations are inextricably linked. According to experts, the process itself can and should bring pleasure. And the manifestation of results in reality is just a nice bonus from practices. Meditation in this case gives you the energy and strength to build the future of your dreams!

Reviews for certain types of meditation are completely different. We recommend trying each of the options found in order to weed out unnecessary practices that are not suitable for you.

What does meditation bring to a person? The main request of people at seminars and the Internet. However, do not forget about the primary needs of each person. Getting rid of stress is an important moment that is necessary for any person. Overload at work, spoiled relationships with relatives or problems in your personal life - meditation. This is an absolutely safe mixture for your health and mental state. The effects of practices, as a rule, are much larger than just unloading consciousness.

Coming to a new, more harmonious level of life, you become more indifferent to stress and nervous shocks!

Meditation for effect?

As a rule, meditative practice is necessary to build a harmonious and happy future person. However, it is not so much the result of meditations that is important here, but the process itself. For a more complex immersion in practice, you need to turn off all the mechanisms present inside your head, as if to penetrate the subconscious. In this case, meditation gives access to a new level of consciousness and subconsciousness.

This is an important stage in the self-development of each person. Entering a new, more harmonious level of life, you become more indifferent to stress, nervous shocks and thereby improve the quality of your life.

Of course, this does not happen immediately, but through long and hard training. You will notice improvements in all areas of your life: at work, in self-development, in your personal life, in relationships with friends and colleagues. Meditation will improve your appearance. One cannot but agree that all internal transformations to a large extent affect our reflection in the mirror. Changes can be seen with the naked eye in the expression of the eyes, body position or manner of speaking. Warmth and inner energy come from such a person. Such a person gives strength to accomplish feats to other people. No wonder there is such a thing as charisma and inner magnetism. These effects just develop through meditative practices.

With constant practice, a person receives a sufficient number of results for himself. Let's consider some of them:

1. Purification of the mind and body. Most meditators report lightness in their bodies;
2. A surge of strength. Meditation has the ability to fill the practitioner;
3. Restoration of harmony in the human mind;
4. Removal of anxiety and nervous tension;
5. Getting rid of stress caused by environmental factors;
6. Cheerfulness of spirit;
7. The state of internal fullness;
8. Replenishment of mental and physical strength;
9. Motivation for self-improvement and self-development;
10. Awareness in relation to oneself and to other people, as well as objects;
11. Infects other people with energy to improve the quality of their lives;
12. Development of creativity in various aspects;
13. Qualitative change in your life;
14. Adopt a more mindful lifestyle, such as quitting smoking or drinking alcohol. Transition to a new stage of development.

What gives practice and the effects of practice

The effects of practice are a rather vague thing. In order for the first results to appear, it is very important to practice regularly and efficiently. Do not think that by meditating a couple of times you will become an experienced practitioner. This takes time and you will get a quality result of meditation. What gives a person practice? The answer is obvious - good health, both mental and physical, good spirits, endurance and resistance to stress. Transition to a new stage in your life. Meeting like-minded people. Replenishment of knowledge. From now on, small problems will cease to exist for you.

We wish you high-quality and lasting results!

People who strive to improve spiritually, intellectually, physically, are interested in various practices that can realize these tasks. Meditation is the most well-known and widespread practice that can help a person achieve peace of mind, learn to step back from stress, improve emotional and physical health, and bring many other positive changes to their lives.

Why does a person need meditation?

Human life is rarely simple and carefree. Most often, people have to overcome various trials and difficulties. Overcoming them, a person often experiences such conditions as: stress, anxiety, anxiety, irritability. In this state, it is difficult to enjoy life, effectively cope with daily tasks, and achieve success in various aspects of life. The practice of meditation allows a person to reach a state of consciousness in which he becomes able to take full control of his thoughts and emotions, sensations. The ability at the right time to discard unnecessary emotions that prevent you from achieving your goal, to control yourself in any situation, to lead a normal life without stress and anxiety - this is an incomplete list of what meditation gives a person.

How to learn meditation?

There are several ways to learn meditation: with the help of books, a teacher, or on your own. The most important condition, following which you can learn this practice, is regularity.

Having decided to master the practice of meditation, you need to plan a time when you can be left to yourself, and no one and nothing will distract you. The ideal time for meditation is the time of sunrise and sunset. The temperature in the room should be comfortable as well as the clothes, during meditation you should not experience any inconvenience. Consider a position in which it will be convenient for you to meditate, it is good if you accustom yourself to meditate while sitting in a chair with a straight back or in. It is not entirely recommended to meditate lying down, as there is a risk of falling asleep during it. The optimal duration of meditation is 20 minutes.

The essence of any meditation is to bring your mind to a state of peace, but lead to this state in their own ways. We will look at two meditation techniques, concentration and mindfulness.

concentration meditation

The purpose of this meditation, as mentioned above, is to bring the mind to a state of calm. Your task during the execution of this technique is not to be distracted by the thoughts and sensations that arise. Thoughts cannot be turned off, they will appear, there is no need to resist it. Let them appear, let them go. There may also be images, sensations, the meaning of which you want to understand and appreciate. In simple terms: you need to learn to stop thinking during meditation, learn to achieve inner and outer “silence”. The main sign that you have succeeded in this practice will be the ability to turn off your active mind for even a few seconds. How to achieve such a state?

Choosing a subject to focus on

By concentrating your attention on something, it is easier to disconnect from thoughts. You can start meditation by focusing on your breath. Fix your attention on the sensations of inhalation/exhalation. Breathe deeply, evenly and calmly. Notice the sensation of air entering and exiting your lungs. As you focus on your physical sensations, you will begin to relax.

You can also select other objects to focus on, for example:

• Image, think about which image is right for you. It can be fire, candle flame, sea waves, etc.
• Point between the eyebrows. Close your eyes, imagine this point. Focus on her.
• Darkness, black screen.
• Breathing, you can continue to focus your attention on breathing throughout the meditation.

When, during meditation, thoughts or sensations come and distract you from the object of concentration, do not resist them, just let go. Of course, it will not be easy to achieve a state where you can turn off thoughts and still remain conscious even for a short time. But when you manage to do it, even for a few seconds or a minute, you can consider that you have succeeded. With each workout, this time will increase.

Conscious meditation - teaches you to perceive reality as it is, helps a person get rid of suffering, by realizing and understanding the reasons for their appearance. As a result of the practice of conscious meditation, a person’s sensitivity and intuition increase, the mind becomes calm and balanced, a person becomes able to make decisions correctly, act correctly, find harmony and happiness, this is a list of what meditation gives on a psychological level. At the physical level, conscious meditation has a beneficial effect on the psychosomatic state of a person: it relieves depression, sleep and appetite disorders; normalizes blood pressure; helps to get rid of alcohol and tobacco addiction; helps fight chronic pain.

Mechanism of mindful meditation

All these positive changes will occur due to the fact that the mind is cleared of the "dirt" that forms when we evaluate and react to external and internal stimuli in the form of events, thoughts, feelings, images, etc. For example, an event occurred that we do not like, then we have a reaction to this event, in the form of negative feelings (anger, fear, resentment, etc.). As a result, we suffer, we think about how to avoid it. Even positive reactions can cause suffering. For example, as a result of our inability to access our attachments. Attachments are something or someone to which we have a strong attraction.

There are many situations in life that evoke negative feelings in us (situations at work, problems in the family, etc.), as well as attachments (comfort, food, sex, alcohol, cigarettes, the person we love, etc.). d.). Our main attachment is our ego, the image of our "I" and God forbid, if someone encroaches on what belongs to our "I", we have a storm of emotions and feelings and cause the most severe suffering.

Often this all happens to us on an unconscious level. That is, a person may not realize why he feels bad, where these feelings come from. The reasons that caused these states remain at the subconscious level and poison our lives, affect our feelings, mind, and health. Therefore, it is very important to keep our mind in balance.

So conscious meditation allows you to learn how to get rid of this mental rubbish and prevent its reappearance. This is achieved through an impartial observation of one's feelings and the lack of reaction to the stimuli of the inner and outer world.

You need to start mastering conscious meditation by choosing a way to do it, there are only three of them:

The first way is awareness of the actions of the body, mind, heart. Awareness of the actions of the body means to focus your attention on its movements. When we make any movements, we are not aware of them, we make them purely mechanically. When doing your daily activities, fix the movements, what does this mean? For example, while moving your hand, try to become aware of this movement. When you take a shower or bath, feel and be aware of the contact of water with the body. Being aware of the operation of the mind means simply observing the thoughts that appear in our head. Pay attention to them unapologetically. Also with emotions, one should not judge what is good or bad, this is not part of the task of this practice. Just to be a witness to what is happening around, to accept the present moment as it is, that's the point. Dedicate 40-60 minutes daily to the awareness of the above actions. Over time, such training will bring tangible benefits in everyday life.

The second way is awareness of the breath. Watch the rise and fall of the abdomen as you inhale and exhale. Watch how the inhale raises the belly and the exhale lowers it. As you become aware of these movements, your mind and heart become calm and emotions disappear.

The third method is also based on breath awareness, but unlike the second, attention is fixed on the point of entry of air. Feel the air entering your nostrils, feel the coolness at the point of entry of the air.

Choose from these three methods the most suitable for you, i.e. the one that is easiest for you to do.

Mindfulness meditation can be done while sitting or walking.

Doing the practice sitting: take a comfortable position in which you can remain for 40-60 minutes without changing it. Keep your back straight, breathing should be even. The posture can only be changed if absolutely necessary. Watch how, at a point above the navel, inhaling and exhaling raises and lowers your belly. If during the practice there is any interference, in the form of a feeling, thought, irritant of the outside world, switch your attention to this interference, then switch back to breathing.

Walking: You will need to be aware of the movement of the legs that touch the ground. You can walk in a straight line or in a circle. Lower your eyes and look at the ground, a few steps ahead. Direct your attention to how each foot touches the ground in turn. If there is a hindrance, be aware of it, and then again switch your attention to the legs. Runtime 20-30 minutes.

The reasons that can prompt a person to start mastering the practice of meditation, as we see, are many. But each person has their own, albeit similar. Why he needs meditation, he will answer himself as a result of regular training.