How often do we blurt out the words in our hearts and immediately begin to regret what was said?
Or we fall asleep, full of painful thoughts. Or we complain: “I can not do this anymore, I urgently need rest.” Meditation instructors are very well sure: the reason for this is the lack of awareness, the inability to live here and now.
They share three simple practices and tells how to make them a part of everyday life.
Let’s say you decided to master the technique of meditation, chose the right clothes: comfortable, not constraining the movement.
Disconnected the phone, put a nice music, took the right pose – sat with a straight back.
You try your best, but nothing happens.
You keep thinking about not thinking. A restless mind does not give you a second of rest, and that’s fine.
Buddhists compare our consciousness with the monkey: it jumps from one subject (thoughts, themes) to another.
But it is also natural for us and awareness – reflection of experience, the ability inherent in everyone. It does not need to be created artificially, it must be developed – it only needs to be discovered in itself. All that is needed is not to be distracted.
Thanks to awareness, we stop reacting by habit – impulsively, emotionally, too sharply and painfully.
Consciousness frees the brain. When we are in this state, thoughts, and emotions may appear and disappear, but we do not follow these “restless monkeys”, do not get confused by experiences. When we realize thoughts, their flow does not take us away.
Due to this, we stop reacting by habit – impulsively, emotionally, excessively acute and painful. Moreover, we stop looking for happiness outside and find its source in itself.
Here are three practices that will help to understand everything that happens to you, fix thoughts, feelings, and emotions, accept them as they are.
Take the right position: sit down, straighten your back. Meditation lying novices is given with difficulty – great risk to fall asleep. However, in time you can learn to meditate in any position: sitting, lying, standing, and even doing it on the go.
Relax the muscles of the arms and legs. It seems to many that it is impossible to keep your back straight and relax at the same time.
To ease your task, with your mind’s eye pull your head up. Try to imagine that every your vertebra is located on the previous one, each of them has a support. The main thing is not to overdo it, not to create unnecessary tension.
In the process of practice, you will have a variety of thoughts, and this is normal
Breathe naturally. Meditation can be practiced with both open and closed eyes.
Direct attention to the body. Feel, realize it. Feel the weight of the body, listen to the sensations in it. Alternately direct attention to different parts of the body and relax the muscles.
Of course, in the process of practice, you will have a variety of thoughts, and this is normal. Do not try to block them, but do not follow them. Just mentally go back to the body.
Direct attention to the breath: inhale, exhale. Be aware that you are breathing. Every time, distracted by something, gently return yourself to the awareness of breathing. After each exhalation, allow the mind to remain in a state of complete rest for a while.
The most important thing in this practice is to be in your experience, knowledge.
Meditating after a long day, we can feel drowsy, sink into drowsiness, the mind can be listless. But even this state can be used as an object and a support for meditation – to realize your drowsy state.
When meditating, images may appear, physical sensations – so-called meditative experiences. It is important not to drive them away, but not to become attached to them.
Meditation on sound
The purpose of this practice is to realize the noises and sounds around us. Take the right position: the back is straight, the muscles are relaxed. Realize your body, its weight, the sensations in it.
Switch attention to breathing.
Pay attention to the sounds: the noise of cars on the street, the sound of water pouring from neighbors, the ticking of the clock, the creaking of the floorboards.
You do not need to focus too much. If there are strange thoughts, mark them and gently redirect your attention to the sounds.
Meditation on emotions
Having taken the right position, listen to your body, watch the breathing. Stay in the present moment, here and now.
Now shift your attention to the emotions that you are experiencing. If now you do not feel anything special, try to remember the case that caused you an emotion, positive or negative. Allow yourself to try it again. Watch how it will be reflected in your body.
Your task is first to learn how to work with Emotions in a calm environment, alone with yourself
Try to understand the thought that led to the emergence of this emotion.
Your task is first to learn how to work with emotions in a calm environment, alone with yourself. And then, when you come across them in real life, it will be easier for you to deal with them.
Of course, this does not mean that you will no longer feel, for example, anger. Simply at the moment when something or someone you are angry, you will be aware of this emotion and stop interacting with it as usual: splash out or suppress it.
THREE TIPS FOR NEWBIES
1. Many are sure: to start meditating, you must initially be calm, free your head of thoughts. This is not true. The main thing is a spirit for practice.
2. Get rid of ideas about what meditation is and what it should be, do not wait for the result. Treat practice as a kind of experiment – with interest and curiosity.
3. To lose and wonder is quite natural. Did you feel distracted? Do not blame and do not blame yourself for it, just go back. Do not set yourself the goal of not being distracted – this creates unnecessary stress. When we are aiming for a certain result, this is contrary to the very principle of awareness. Is there a whole swarm of thoughts in my head? Be glad that you have learned to notice them, and after that, once again direct your attention to the body.
Meditation for 20 minutes a day for 6 weeks gives tangible results, so first try to practice 10 minutes in the morning and 10 minutes in the evening.
Sitting in a meditation pose every day is already used in itself – it is at this point that we overcome the most violent resistance and lay the foundation for a new useful habit.
It is possible and necessary to meditate not only during formal sessions but also in everyday life: simply switching attention to one’s body, breathing, being “here and now”.
It is important to understand that meditation is not a remedy for all diseases, it does not help to unravel all nodules and solve all problems. But it gives a feeling of completeness of life, “presence” in it. It’s a way to relax, look inside yourself and get back to yourself, stop reacting out of habit, emotionally, accepting yourself.
And finally, start living a more conscious, and therefore full, life.