One of the main principles of yoga is meditation. It represents the unique practice based on contemplation and observation of own mind. Skilled wise men claim that meditation cannot achieve by any methods as it opens only to that person who really is ready to it now, during the present period of his life. In what feature of meditation and as to carry out it, let's understand.
Meditation in yoga
Meditation in yoga is one of unique the practician which consists of several the technician, to promoting relaxation, depth and concentration of mind, detachment from external factors, to lack of any emotional manifestations.
Thanks to this equipment, the person is capable to estimate and accept completely himself real, to renew physical and spiritual powers, to gain confidence in the actions and acts.
We advise to esteem how to begin to practice house yoga.
Through meditation the clarity of mind, excellent concentration, tranquility in the person is reached, there comes the deep relaxation. The ability to redirect reason to more positive course, findings of tranquility, balance between physical and psychological I is considered the main objective of practice.
Video: about meditation
Types of meditation
Today the yoga practices dozens, and even hundreds of types of meditations which are aimed at the development of any given positive changes in a human body and in human life in general.
However the practician it is possible to distinguish several such which already acquired the status of classical from all:
- The method of a relaxation of a kundalina involves work with three centers: body, breath and, directly, meditation. The main lines which distinguish practice from other types obligatory pronunciation of mantras at the beginning and at the end of process, and existence of long fixings is considered. Kundalini is directed to awakening in the person of energy which it is possible not just to wake, but also to force to rise/fall on a backbone.
- Hatha yoga. Nearly 90% of all Europeans are engaged in this practice. It is based on physical performance of the certain asanas directed to work with the body during which the person plunges into a meditative uspokoyonnoye a state at the same time the body and mind submit to breath.
- The equipment means work with energy, but total absence of work with a body in respect of implementation of any concrete poses. In the course of meditation there is a feeling of space energy which gets into each cell of a body.
- The similar method of a relaxation is considered the most classical. Are its cornerstone: work with behavior of the person, performance of asanas, respiratory gymnastics, work with own mind. The enlightenment is considered the highest extent of meditation. At the same time such practice is available to the little, it is capable to completely change human life and to turn his consciousness.
Skilled masters yogis claim that meditation comes to the person herself and does not depend on any techniques.
It will be useful for you to esteem about that, to meditate properly at home.
However, to get to a condition of a relaxation people, learned to apply various methods:
- cyclic: is based on performance of the special exercises combined with respiratory gymnastics. At the same time all exercises are carried out on a certain cycle — a circle. Meditation gives the chance to pay attention to absolutely new feelings which arise in a body, thus, having concentrated on the feelings, the person gets to a condition of clean perception;
- dynamic: base of such practice are the smooth, rather weakened movements which are carried out synchronously. Tranquility, internal balance and the correct equal breath allow to leave from ordinary thoughts and to get into a condition of meditation;
- understanding: during practice of people concentrates on the breath: deep, quiet breath and exhalation. At the same time consciousness is completely subordinated to breath and observation of what occurs at the moment;
- with a support. Meditation with a support is considered the most optimal variant for beginners. Until at the person the reason is exempted from the mass of thoughts, it first of all needs to learn to focus on something one and for this purpose to choose a so-called point of support — breath, repetition of mantras, an idol or the deity. Gradually, having got used to reject all thoughts, except a support, the person gets rid also of it, bringing himself to detachment;
- without support. The most difficult technique which allows practicing to reject all thoughts, to watch their birth, but at the same time not to leave behind them.
Useful properties
Having mastered at least one of methods of east relaxation, people receives extremely big advantage for an organism.
Whether you know? The people practicing regularly meditation have various illnesses much easier and also practically are never exposed to stresses. Moreover, their biological age is more than ten years less than passport.
Meditation allows:
- to get rid of a stress and a depression. Practice gives the chance to the person to calm mind, to put in thought order, to control negative and positive emotions, to be ready to stressful situations and to resist to them;
- to increase quality of life, due to sincere calm, improvement of physical health, increase in working capacity;
- to improve brain activity. Meditation, due to impact on some departments of a brain, allows to improve memory, attention, coordination. Moreover, with its help it is possible to get rid of dependences easily;
- to get rid of many illnesses: diabetes, problems with functioning of a cardiovascular system, diseases of nervous system;
- to change negative installations to positive, thereby cardinally to change thinking.
The fact that the person has an opportunity to carry out it in any place is considered one more positive side of meditation: in house conditions, in public transport, at work.
Whether you know? Only 20 minutes of meditation are capable to replace fully six hours of night sleep and to give as much energy.
Basic rules
Before beginning to practice a relaxation, it is necessary to master thoroughly the basic rules which will help to benefit at most from meditation:
- classes are given in the lonely, quiet and peaceful place, in the distance from noise, foreign sounds and smells;
- the practician needs to carry out only next the heart. The interval between meal and exercises has to be not less than four hours;
- it is impossible to be engaged at once after alcohol intake or the smoked cigarette;
- practice to last no more than 10-15 minutes. Over time its duration is increased;
- in the first months 2–3 times a week are enough to be engaged, but it is surely regular;
- to begin occupations with the choice of a comfortable and convenient position: sitting or lying.
And the most important governed — it is impossible to turn meditation into trainings, all exercises should be made with pleasure and pleasure.
Important! At meditation the physical discomfort categorically is not allowed. It is necessary to choose that position which will be the most convenient for the specific person. The universal pose in this case does not exist.
Time and the place for meditation
Choosing the place for meditation, it is necessary to remember, the that competently picked up, quiet and peaceful corner will allow to master quicker practice and to benefit from it at most.
It is recommended to meditate in the same place, approximately at the same time. What is to choose to the person, proceeding from his physiological features, employment, season, a surrounding situation, etc.
In general, the place for a relaxation has to answer the following criteria:
- remoteness from city bustle;
- beautiful, almost virgin nature;
- absence of passersby and guests;
- conditions of tranquility and pacification.
Morning meditation as at this time the nature still sleeps is considered the most fruitful, not clarified consciousness of the person sleeps also tight.
If it is impossible to meditate in the morning, then it is better to postpone occupations to evening. The most difficult — physically and psychologically, because of dynamism of a surrounding situation, day practice is considered.
We recommend to esteem about what is asanas in yoga and what their role.
Set of exercises for beginners
Perhaps, the major factor which affects success of achievement of a meditative state is the choice of the equipment of a relaxation.
For beginners the experts recommend to choose the simplest complex which is directed to respiratory meditation, an opportunity to clean reason from thoughts and to quickly weaken the organism.
Pulling of a backbone
Pulling of a backbone is considered one of the best exercises of a relaxation:
- to accept a comfortable starting position, sitting on a chair or on a floor;
- to mentally present that heavenly force extends a backbone for the top;
- at an exhalation to relax a body and again to return to a position of compression.
Such exercise is recommended to be repeated several times, yet there will not come the feeling of slight exhaustion.
Learn what happens to a brain during meditation.
Consecutive relaxation
The consecutive relaxation represents a number of special exercises which are directed to periodic relaxation/tension of specific groups of muscles. At the same time all exercises are carried out on the following technology: to strain a muscle — to experience it — to weaken.
At the initial stage by means of the real movement some groups of muscles train, then the same muscles train mentally, by remembering of feelings.
Further the person, by means of introspection, finds out what groups of muscles do not give in to a training and strain at the negative thoughts. Using the abilities received at the initial stage, practicing trains muscles resistant to relaxation and thus tries to obtain a relaxation. So, the consecutive relaxation consists of three phases which include:
Phase No. 1 is Relaxation/tension:
- relaxation of the top half of a body — a face, a neck and shoulders. Serially it is necessary to strain at first strongly a certain part of a body, to record for several seconds, then to weaken. To repeat so three times, with a break for rest;
- relaxation of hands and forearms. It is necessary to strain in turn hands, fists, forearms, shoulders, to record exercise for 5–7 seconds, to relax;
- relaxation of legs. The same manipulations should be repeated with legs, hips, calves and feet;
- relaxation of a thorax and stomach. It is necessary to strain sharply a back, a breast, a stomach and a waist, to stop in such situation for several seconds, to relax muscles.
Phase No. 2 is Observation:
- by means of thoughts it is necessary to observe each muscle which was involved in exercises carefully;
- further it is recommended to analyze whether there are all muscles in the weakened state;
- it is necessary to try to relax to a maximum.
Phase No. 3 — An understanding relaxation:
- it is recommended to release completely from itself thoughts or to think of something positive and pleasant.
Certainly, for the first times for performance of exercises it will be necessary to make every effort, however over time they will pass on one breath. As a result of similar the practician significantly decreases uneasiness level, the resistance of an organism to stresses increases, the mood improves.
General relaxation
The general relaxation allows to relax completely all body, at the same time to turn off reactions of an organism to any factors of a surrounding situation.
The equipment consists in the following:
- it is necessary to reach a comfortable position;
- to be recorded in an initial position without any movements;
- to visually estimate a situation around, but to turn off all reactions;
- to try to weaken completely all parts of a body, at the same time not to change an initial position.
The condition of rest and tranquility in all body has to result from similar practice.
Respiratory relaxation
Deep correct breath is one of the most powerful methods of meditation which helps to get rid of uneasiness and a stress quickly. It is possible to apply only special breathing exercises to a relaxation or to combine practice with other types of relaxation, for example, music or an aromatherapy. The respiratory relaxation consists in performance simple the practician:
- it is necessary to be located most conveniently on a chair or a floor that the back was equal, to close eyes, to put the right hand on a breast, left — on a stomach;
- it is necessary to make a deep breath through a nose and to watch that the left hand rose on a stomach, and right moved extremely slowly;
- it is necessary to make an exhalation through a mouth and to look behind that the hand on a stomach fell, and the hand on a breast again moved very slowly;
- exercises are recommended to be repeated several times.
The respiratory gymnastics is available to everyone, its performance will require a lonely quiet place and a little bit free time.
Breath with use of a mantra
When meditation on breath is mastered, it is possible to start a little more difficult technique — respiratory relaxation with application of mantras.
Study features of pronunciation and value of mantras: ohm, har har har har har mugs and ohm attract Padme khoum.
Mantras represent a special set of syllables which are directed to harmonization of a physical, emotional and intellectual condition of the person. As a rule, mantras consist of three syllables. This practice is based on performance of the following exercises:
- it is necessary to accept the most convenient position, to close eyes, to level a back;
- follows accurately, vigorously, by means of an inner voice, to say without stopping a mantra;
- during pronunciation of syllables to carry out a deep slow breath through a nose and an exhalation through a mouth. At the same time it is not necessary to synchronize mantras with breath. The most important — during a relaxation to repeat mantra syllables in a steady rhythm, at the same time breath to take care of itself.
Important! Reading mantras is recommended to be limited, either on time of repetition or on number of times. Very often, not to be distracted by counting of mantras, use beads which consist of 108 beads. 108 repetitions are considered one circle. Some mantras need to be passed on several circles.
Consciousness cleaning
The human mind in a day carries by millions and billions of thoughts, and even at rest it remains the victim of alarms, doubts, fear, etc. To clean and disconnect consciousness, the esoterics offers the unique weakening meditation which includes three stages:
- Cleaning of the biopower field. This stage is considered preparatory. It gives the chance to get off the confused mind, experiences and disorders. For its performance it is necessary to try to relax and concentrate as much as possible attention on those parts of the body which are strained, to walk from the top to finger-tips standing. Due to concentration on certain sites there is an addition of energy in places where the most tired zones are located. Such power streams allow to level and clean an emotional state.
- Cleaning of reason. This stage assumes concentration on thinking: it is necessary to remove all thoughts, to make their course slow and quiet. During performance it is recommended to look at reason from within, to focus on the top part of the head and to experience as the power stream fills reason, very smoothly extends from consciousness to mind and brings it to a rest state.
- The final stage is based on that inside to create the heads small, cleaned from power streams, a ball to which to transfer the I. In such state to be recorded for 10 minutes. During this time all thoughts and feelings have to disappear and the mind clearness, tranquility and feeling of purity will appear from within.
For certain will interestingly read you how to meditate for recuperation.
Technology of relaxation is carried out blindly. After its termination it is necessary to open slowly eyes and at the same time to experience all parts of the body.
Breath to the sound of music
As a mantra the music can be used, at the same time the musical song should be selected so that its rhythm coincided with beating of the pulse of the person at rest. Also correctly picked up music is capable to perform function of a relaxation.
Breath to the sound of music should be carried out in full tranquility, concentrating on a music rhythm, but not on breath. It is possible to combine this practice with breath cleaning and respiratory meditation with use of mantras.
Development of temporary regulations
There are no concrete time frames of performance relaxing the practician. However, it is established that the minimum period for which it is possible to record certain skills and abilities of the person equals to 10 minutes.
It is important! To control time of the necessary regulations, it is recommended to install the timer.
At the same time that period at which consciousness manages to relax, pass completely into a condition of absolute rest is considered maximum and to concentrate on a uniform thought. For performance of some simple the practician of rather ten-minute threshold, and some, more difficult, demand not less than one hour.
Return
Return comes from a condition of rest gradually and very slowly. Time of return is defined by a call of the timer or internal feelings which are already developed in time the practician.
The stage of return consists of several steps:
- return to a body of tactile feelings which were blocked during exercise performance;
- consciousness liberation, its return to an ordinary situation.
Whether you know? According to all available data from scientists from the cities of Calgary, Canada, it is established that meditation helps to struggle with oncological diseases. Regular practicians at people, cancer patients, increase their resistance to stress and significantly increase chances of recovery.
Upon termination of it is necessary to open slowly eyes and to rise on legs. Meditation in yoga serves as a peculiar tool which allows the person to calm and put the inner self in order, to improve a physical state, to learn to control thoughts and acts.
In the course of a relaxation practicing is capable to get completely off a negative mind, to focus really on really important and significant things, thereby it is essential to increase quality of the life.