Meditation helps with fight against the stress and in search of answers to important questions. It contributes to the development of spirit and finding of harmony of soul and the body. Meditation received big distribution in the east, having entered daily practice of yogis and Buddhist monks. Not all types of meditations can be carried out independently. It is desirable to begin with simple meditations on the stoppage of the mental stream and concentration on breath. Before starting meditation, it is necessary to study the basic rules.
Instruction
1. The best time for meditation – early morning or late evening. At this time it is easier for person to relax and distract from daily problems. The Indian yogis prefer to meditate during the period from four till six in the morning, next the heart. Right after food it is impossible to be engaged. Depending on density of the eaten food, wait from 1 to 2 hours before beginning to meditate. If you made the decision to be engaged regularly, plan the meditations for the same time. So you accustom to discipline the body and thoughts. Your practice will take place more successfully.
2. For occupations choose the quiet, spacious and warm place where there are no drafts and the excessive heat. Under legs put the soft rug. The clothes for meditation have to be free, it is preferable from natural fabrics.
3. Receive the convenient pose for meditation allowing to relax the body and at the same time to keep mind under control. Always you hold the back and the head directly, don't stoop. The comfortable position for meditation – lying on the back in the pose of Shawasang. Legs shoulder width apart, and hands lie about the trunk palms up. In this situation it is possible to fall asleep involuntarily therefore you pass to this pose after learn to meditate in the sitting position. Sedentary poses: Vadzhrasan, Padmasan, Siddhasan, Sukhasan, Ardh Padmasan. Japanese prefer to meditate, sitting on heels, Indians – in the pose of "lotus". You can just cross legs in Turkish, and to put brushes on knees. Find the pose in which you feel most comfortably to focus on practice of meditation and not to be distracted by sensations of pain.
4. When you completely are prepared for meditation, calm mind and breath. Close eyes. Slowly inhale, filling the stomach, and slowly exhale. Optimum mode of breath: 4 seconds - the breath, 2 seconds – the pause, 4 seconds – the exhalation, 2 seconds – the pause. You breathe evenly within two-three minutes. Then pay attention to the thoughts arising in your head. Define from where they arise and where leave. Watch thoughts from outside and try to slow down their stream. Ideally you to reach the condition of "emptiness" - total absence of thoughts. Sit in the condition of absolute rest, having focused on breath and feelings of the body of 5-10 minutes. You leave meditation smoothly, without abrupt movements. After learn to control the breath and thoughts, you can pass to performance of other, more difficult meditations.