In order to feel the benefits of meditation, you must practice regularly. Here, as in any other activity, you can not succeed until we have a meditation not give all their energy, without residue. Try to meditate every day or even several times a week. If you spend a few months without meditation, a loose form and with a new effort to find that it's hard for you to dive into meditation. In your practice will inevitably be a period when you will want to engage in less meditation, but still meditating, even if only a few minutes. Such sessions often work best.
Place for meditation.
The best way to allocate a special session of meditation room or a corner. Place the pillow on the floor and sit on it on the bed, the sofa or chair with a straight back. Put a table or low bench. They will be based on these or other books for your meditation.
Make it a place as can be more convenient and enjoyable. In the meditation room should be quiet and clean, you are happy to come here, and ideally in a place you will not be easily inferred from themselves.
If you prefer, you can arrange around the altar, which will stand, for example, encouraging your images, or candles, incense and other gifts. The thing is that you should surround yourself things that would help the meditation so beneficial that you were anxious to return.
The choice of practice.
Good to start with a breathing meditation. They are ideal in order to calm the mind and begin to develop an understanding of their own thoughts and feelings. Peace and understanding are key elements for successful meditation of any kind.
Once you are familiar with meditation, you should choose the practices that are best aligned with your temperament and inclinations. And remember that each technology is an antidote to certain difficulties. For example, if you are inclined to be angry, you should meditate on patience, kindness and love. If you are confused by a strong desire and affection, then you can meditate on the fragility, death or suffering. If you have a suppressed, then you can meditate on the value and immense opportunities of their life.
However, if your mind bezmyatezhen, then you can practice through the development of concentration, for example, visualization techniques, which will send you love, or to deepen their understanding of the nature of reality, meditating on emptiness.
If you feel a clear devotion to the practice, you can join in their practice earth bows and prayers.
All this is designed to give you only a general instruction. With practice you will know that when you do. However, the importance of mentoring, an experienced man, practicing meditation, can not be overemphasized.
Short session.
Initially, most with brief periods of meditation, ten, thirty minutes, and ends a session when you have a mind, body and still feel comfortable and energy. If you are forced to meditate for too long and will rise with the pillows from nagging body and mind embarrassed, then the next time you will not be interesting to sit down to meditate. Meditation should be your pleasure and pleasant experiences, rather than a burden.
You must first decide what period of time you give to meditation, and strictly abide by it, even if you are making progress in meditation. As your skill, you can gradually increase the duration of the session.
Be relaxed but alert.
The mind and body should feel relaxed and comfortable during the whole session. You can relax the mind, firmly resolved to leave behind all the difficulties, anxieties and concerns of the outside world and immerse themselves in the silence of his inner world. You help yourself, if you remember the past experiences of peace and satisfaction, and then transfer the same feeling in his place of meditation.
Meditation on the breath may also yield some results. If you observe for a soft, natural rhythm of breath, and avoid distractions you thought, then the state of your mind gradually becomes calm and clear. But do not fall asleep! Stay vigilant. Notice all the thoughts, images, feelings and sensations that arise in your mind, not engaging in them. The focus of your attention should not be deleted from the respiratory system or from another object of meditation you have chosen.
Physical relaxation can contribute to the practice of disciplines such as Hatha yoga, Tai Ji, Kum ne or other methods of eliminating stress. Almost all major cities of people available literature on these techniques and related courses. Any use by you means the withdrawal of physical stress and improving their ability to sit in meditation will be a valuable addition to your practice.
Do not wait.
All we want to find happiness and peace of mind that we avoided the difficulty by the party so as naturally to want to get good experience during meditation. But such expectations are not always implemented, they will hinder your development. Um this is a complex and constantly changing phenomenon. Today you can get a peaceful and joyful meditation, meditation but tomorrow you will be spoiled domestic bustle and scattering. Such things quite well, and they should not cause anxiety in you knowingly or expectation of failure. Be prepared to everything and do not hesitate, no matter what happened. The most unpleasant and painful experiences may become the most valuable in the growth of your wisdom.
The pleasure that you are hard to meditation and transformation of his mind, that in fact already is meditation. Is worth to you to try, and you will see how you were mistaken in the belief that can not meditate. Over time, the results are updated. Do not panic if a couple of weeks later, you still did not manage to achieve good concentration. It would be better if you type in patience for years. Habits stored with us throughout life, are not removed immediately, and as a result of raising new habits. So, the release itself. Understand their abilities and limitations and develop their meditation according to them.
The need for teachers.
Best study of any subject is under the supervision of someone who has already succeeded in this area, and meditation in this sense, is no exception. The mind can be likened to a musical instrument: in order to perform beautiful music, we need to learn under the guidance of the master who knows the instrument inside and out. In order to build a clean, cheerful and loving mind, we should be mentoring someone who clearly understands how the mind works and how it can transform.
However, it is not so easy to find a good teacher. Are you looking for in it the qualities of compassion, knowledge and vision, high moral spirit, openness and ability to explain. You must believe in their teachers, and no difficulty in communicating with him or her. Thus, the search for teachers could stretch for years. But just do not think that you should rush to the feverish search for a guru! Do not worry so. When it's time for you to meet a person who can successfully guide you.
Think about the length of time
Usually we are so absorbed by the current daily events that lose sight of the greater picture. The great religions constantly urge us to look at our lives and the challenges that we face, from a broader perspective. This prospect can be daunting indeed. Traditions advise us when making important decisions to keep in mind all of our life and imminent death. Buddhism and Hinduism say about the countless incarnations, and Christianity calls us to examine the life sub specie aeternitatas (from the standpoint of eternity). The next exercise provides an opportunity to try the taste of that perception.
Find a quiet, comfortable place where you will not disturb. Usevshis there, relax, follow the instructions in the next section.
To begin with, podyshite slowly and deeply for several minutes. Allow ourselves to become more and more to relax with each breath. Note the interesting feature of breath - for the breath is not required no effort. You do inhale, and then just give things to go its own course. In doing so, the air itself goes outside, and muscle chest and shoulders relax automatically.
Let this feeling of relaxation with every sigh is becoming deeper and spreads throughout the body. Allow it to flow upward in the neck, the outside of the forearm, and down through the abdomen to the feet. If you notice any areas of muscular tension, try, if you can not relax them. Throughout the exercise, continue to breathe slowly and deeply. This ability to relax - a very valuable skill to overcome any stress and tension. It will expand many of the exercises and meditations offered in this book. When you are completely calm, carefully read the remainder of the exercises in order to know what to do next, and then close your eyes.
To get started, think about a long time, say, a period covering many years. Then think about a long time, and then on an even more prolonged. When you're ready, double reporting period, and then double it again. Now think about eternity.
With this all-encompassing, eternal prospects look at your life and consider the following questions. You do not need to analyze or attempt to calculate the answers. Instead, just let them float in your minds under the influence of your intuitive wisdom.
* What is your life really matter?
* What really has value for you?
* What would you do a lot better?
* What would you do better than smaller ones?
Then take a look, whether you like about this eternal perspective of any vital information?
When you feel finished, open your eyes and return attention to the environment. As with many other exercises, it is useful to immediately write down their guesses in the magazine and spend a few minutes in their thinking. When you reflect on your life, think about the Council of Jewish sage XVIII Century Rabby Nachman, who was famous for his wisdom and his instructive stories: "Look at what you do and think about whether to devote his life to this."
From the point of view of eternity and the cause of many things in our life seem very small. Although initially this finding may be quite difficult, it can also be very relieving. It allows us to stop wasting time on nothing, for entertainment and worthless assets, and focus in life that really matters.
Men and women who have chosen a spiritual path, take in your life very simple solutions. They happily choose such friends, such activities and equipment that help them to develop spiritual qualities - love, generosity, joy, and wisdom. At the same time, they abandon all that suppresses these qualities, and distracts them from the chosen target. Due to this, their lives are gradually becoming less random and impulsive, more simple and calm.
HYPNOSIS
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