THREE sigh.
Right now focus its attention on the breath. Take three long, slow breath, inhaling slowly and deeply, and then, relaxing, and released when the air goes out. Feel better? I think so!
Adding a few simple words, similar to those offered Тих Nath Khan (see below), makes this experience even more enjoyable and relaxing. Try it right now to make a few sighs, thinking to himself with every one of them:
Inhaling, I smile
vydyhaya, I relax.
This is a wonderful moment.
Or, maybe you will like the option, when you accompany each inhalation and exhalation of one of the following:
Breathe, exhale,
slow, deep,
smile, release.
Of course, you can choose other words. The pleasure of these simple meditation partly due to the experimentation, to find that is best suited for you. Even after years of practice, I can not stop to wonder how useful can be somewhat conscious breath.
Regularly Breathing Meditation.
If you zaplaniruete few short breathing meditation during the day, it could completely transform it. They can be performed at regular intervals, or in conjunction to difficult or transitional points. Several thoughtful sighs before children return from school or to talk with the head can help you maintain mental balance. Similarly, a few sighs sedatives may be an excellent way to begin each new hour. Only one - two minutes, you can get rid of the stress accumulated during the past hour, and then enter the next with a clear and fresh mind. Personally, I find that even a couple of minutes in every hour of meditation allows me to take the whole day quite differently.
LONG-FOCUSING ON RESPIRATION.
With regard to internal factors,
I do not imagine
another, equally useful,
as the appropriate attention.
Buddha
The previous two exercises have been short meditation, which takes a few seconds - they are refreshing and help to cope with stress. However, to focus more beneficial long-term practice, and these exercises are well complemented by the following, which is one of the most common varieties of meditation. This is one of the three exercises I mentioned, in the performance of which usually require several weeks of practice to achieve measurable progress. However, any useful to try this meditation at least once.
To get started, find a quiet comfortable place where you for some time, nobody will. Useful to decide beforehand how long you are going to meditate. For the first time would be sufficient ten - twenty minutes.
Pay attention to your body and posture. We need to sit with his back straightened and raised his head. If you sit in a chair, perhaps you will be more convenient to put the bottom of the back cushion - this will reduce tension in the muscles of the body and allow you to keep straight. Raspryamiv back, take a look at the rest of the body. Just relax, how can.
Take a few slow, deep breaths to help the process of relaxation. In this note, that you are inhaling actively involve themselves in the air, however, to breathe out and release the air out you need to just relax. With every sigh you just be free of all tension and relax more.
Now turn our attention to the very experience of breathing. Note that the two most notable sensations you may experience in the nostrils, where air enters and leaves, and in the abdomen, where you can feel the lifting and lowering of the abdominal wall. Choose one of these areas, and fully give all their attention. Keep up on the sensations of breathing move and change when the air is moving inwards and outwards, and then stops during the brief pause before the next cycle.
Sooner or later, you suddenly ochnetes slightly zadohnuvshis by surprise when the idea of what's deep in thought or imagination, it is forgotten about breathing, or even that you have meditated. This is a natural phenomenon which is yet another reminder of how much our untrained mind deviates from reality. To fight this very simple. We need to just calmly and tenderly returned his attention to the sensations of breathing. You will fall in the imagination of hundreds of times - the challenge only to wake once more.
The essence of the exercises: mind wander unconsciously, and you return it consciously. Do not condemn yourself or mind for his propensity to walk. Better contact with him and with himself with the soft love and respect, and continue to return attention to breathing.
That is all you want. You do not have to struggle or fight with the mind, you should not worry about how well you get. Just relax, let the attention on the sensations of breathing, and when it starts to wander, returns it back. Meditation - is a process of establishing friendly relations with its own mind. According to Aurobindo, the whole secret is to:
Try again and again, patiently, persistently, and, most importantly, do not make mistakes, trying to fight in the mind with the mind.
At the end of the conversation quietly open my eyes and оглядитесь around. Perhaps you notice that you see everything a little clearer and the colors seem to you a little bit brighter. Try not to jump up from the chair, slowly return to normal business. Rise slowly, and, above all, think about, not whether you can bring a newfound clarity and calmness to their work and interaction with other people.
NLP, HYPNOSIS, PSYCHOLOGY
Posts
