The interest of the modern person in yoga and meditation grows every day that it is simple to notice on opening everything new and new schools to which pupils promise a spiritual enlightenment with use of various techniques. As far as they work and whether work in general — unambiguously difficult to answer as both positive, and negative reviews meet. But one is known precisely: in the absence of mental deviations the similar occupations will hardly be able to do much harm to you. Now we will tell about one of the most popular techniques — the vipassena, and to master technology of her performance of the house or not, you solve.
What is it?
Vipassana is the most ancient Indian way of meditation. There was a time when this knowledge was considered almost lost, but 2500 years ago Gotama Buddha revived again and expanded them. In translation from Old Indian the specified term means to see things such as they are, and the people practicing a vipassana claim that it also good process of self-cleaning by means of introspection.
At the initial stage of people watches the natural breath (it allows to concentrate mind), and then, already with the aggravated consciousness, it continues to watch the changeable nature of mind and a body, at the same time enduring the truth of inconstancy, lack of an ego and suffering.
Comprehension of the truth through the first-hand experience is also clarification — medicine for all problems.
Important! The described technique has nothing in common with religious exercises, and the people practicing it are not sectarians. It is available to everything, and at any convenient time and in any place.
There are several answers to the question What Is a Vipassana?, and for everyone it will be especially individual. First, it is the equipment eradicating sufferings, having comprehended secret meaning of life in the course of meditation, you become above it.
Secondly, it is a method of clarification of mind which allows it is balanced and quietly to solve all problems arising on a course of life. Thirdly, it just art of life thanks to which the person can effectively work, bringing benefit to society.
Such meditation pursues the highest spiritual aim: total release from problems and full enlightenment. That is you are faced by a task not just to cure a physical illness, and to banish all psychosomatic diseases.
Whether you know? During meditation the quantity of a serotin and melatonin — the hormones having the calming effect increases. At the same time, concentration in an organism of hormone of a stress of a kortozil, on the contrary, decreases.
Upon, the vipassana promotes elimination of three main reasons for all misfortunes of the person: disgust, ignorance and inclination.
By means of regular and continuous practice the meditation will exempt you from tension of everyday life and will help to untie the knots created by a habit inadequately to react to unpleasant and pleasant vital events. In spite of the fact that the modern vipassana was developed by Buddha, not only his followers as there is no need to change the belief can practice it. People of various religions worldwide already tested advantage of such meditation, and any conflicts with the internal belief it was revealed not.
Learn what happens to a brain during meditation.
How to carry out a vipassana?
There are three main ways of performance of meditation of a vipassana thanks to what each person can pick up to himself the most suitable equipment comfortable for the physical and psychological health.
Will — solve this understanding of the actions, breath or a breath and exhalation to you, but we recommend to try all three for a start.
Understanding of actions
Perhaps, at first sight, described further the equipment will seem to you extremely simple and rather banal, but the truth in what not all people realize that they do. Meditation for understanding of the actions allows to learn to listen to the body, mind and heart even in the course of elementary walk.
That is, raising a hand or moving legs, we often perform these operations automatically, without accepting them mind.
Therefore, it is so important to be vigilant to all movements of the body in the course of the most various activity: you take a shower — focus on a cool of the falling drops and on the pleasant feelings from it, you eat — pay attention to tastes of food, enjoying each piece.
It will be interesting to you to learn about medical advantage of meditation.
These recommendations concern also mind.
Whatever thought visited you — continue to remain the observer, whatever emotion arose in heart — continue to remain the witness, without estimating in any way and without identifying all events. Do not argue that is good and what is bad — it should not be a part of meditative process.
Breath understanding
Not less important component of comprehension of secret meaning of life is breath understanding.
At a breath our stomach rises up, and at an exhalation falls to a starting position therefore the second way of performance of a vipassana is focus on this part of a body.
Just experience as your stomach which is in close proximity to vital sources rises and falls (the child is connected to mother through a navel, and behind it there is a source of his life).
Carrying out meditation of a vipassana in such a way, you have to be fully aware of each breath and an exhalation, together with a stomach your vital energy rises or falls; in general, as well as the previous option, this simple art to live consciously. In process of understanding of the stomach, the mind absolutely will stop, emotions will disappear, and heart will calm down.
Important! Meditation positively affects hearing, sight and blood pressure that is especially noticeable at advanced age.
Understanding of a breath and exhalation
Very close by last way of a vipassana there is technology of understanding of a breath and an exhalation. That is your task at breath is accurate definition of the place where air puts on weight, and his full feeling in this point (feel how it gets into nostrils, cooling them, and after passing of a circle in a body comes to light).
You read also about a spiritual way of Richard Gere.
In principle, and in it there is nothing difficult, however it should be noted that such meditation is given to men more simply, than to women. Representatives of a fine half realize a stomach better while most of men are not able to breathe them. In many respects it is explained by aspiration to a sports constitution, if the thorax is highly raised, and there is practically no stomach — your body will have more beautiful outlines.
Almost around the world (except Japan) athletes and their trainers emphasize that breath has to expand a thorax, and the stomach needs to be pulled in. As an example for such people (gymnasts, athletes and all who works with a body) serves the lion answering to all specified parameters.
Whether you know? The difference between an ideal constitution, according to Japanese and Indians, is noticeable even in Gautama Buddha's statues. In the first case he is always represented with a pot-belly (breath happens them), and in the second — in more athletic form.
Of course, the Japanese Buddha can be not so attractive, however breath by a stomach is considered more natural as allows to relax better. During night sleep we breathe not a breast, but a stomach therefore only at this time we and manage to have a rest most well. In the morning most of people feel freshened up and looked younger just because all night long breathed naturally.
As a result it turns out that it is better for that who is afraid to break the form observations of a raising and lowering of a stomach to concentrate all attention on nostrils: we watch that as breath puts on weight and comes out it.
If desired you can combine in the practice several ways of a vipassana at once that will make meditation more intensively and will increase success probability though it is better to begin with the simplest for itself option.
Sitting and walking by a method
It is possible to be engaged vipassany in any position, convenient for you: sitting or standing, the main thing is to keep comfortably vigilance within 40–60 minutes. The head and a back at the same time have to be completely straightened, eyes — closed, and breath — rhythmical. Try not to move and change a pose only in urgent cases. When sitting it has to be very simple to you to watch a breath and an exhalation in a point slightly above a navel where they lift and lower a stomach.
Considering that it is impossible to call it the equipment of full concentration, it is no wonder that your attention will be distracted by various foreign things. However nothing can serve in this meditation as a hindrance therefore at emergence of any distracting factor just stop observation and to pay attention to it, and then you will be able to return to the occupation again.
Refer the judgment, thoughts, corporal feelings, feelings, impressions transferred from the outside world, etc. to such hindrances.
Observation is important, and what you observe not so important. You remember: do not identify yourself with all what comes to you, even in problems and questions it is possible to see sacraments which bring pleasure. Walking by a method of a vipassana provides slow movement of a body, understanding of the legs which concern the earth. You can go around, in a straight line (10–15 steps there and back), in or outside of the room.
At the same time eyes have to be lowered and look at the earth in several steps ahead of themselves. In the course of such walk direct attention to how legs (each of them) touch the earth, and at emergence of any hindrance just switch attention from legs to it and back. In general, similar walking should not take you less than 20-30 minutes.
As we already spoke, perhaps, the description the technician of a vipassana is far from understanding of ordinary people or even look ridiculously, but if you seriously want to see a real essence of the things surrounding you, then it is worth trying. Anyway, you will definitely lose nothing.