One possible definition of meditation is to systematically train the mind to focus its attention and place it under the control of our consciousness. For many beginners, meditation can be frustrating and difficult, leading to excessive stress rather than relaxation. Active in thinking, constantly seeking understanding, review and discussion. This becomes more apparent when we try to stay still for a while. There is a common misconception that we are meditating to silence our minds, but this is actually a by-product of meditation, not a goal. The use of force in the mind to use the mind to silence the mind is contradictory and often leads to depression and dissatisfaction. A more friendly way to approach meditation is to imagine our time on the mat as an exercise to observe the mind. With less ambition and more determination, we cultivate curiosity and consciousness rather than power.
If one wants to learn to ski, we won't start by going directly to the most difficult obstacle track, but focusing on our technology. We practice basic movements on the "Rabbit Slope" and then move on to more difficult paths. In meditation, people must develop basic work and exercises to progress and learn. Here are some simple meditation techniques to train your mind and let us relax and enjoy meditation. Try one or more of these techniques, and once you find an effective method, practice it again and again - the results will come.
Single object meditation: from
Start with simple but not excessive graphics, such as candles or pens. Start gently gazing at the object, thinking about objects, structures, shapes, colors, sizes, anything related to the object. When you do this, you feel physically and emotionally entangled with objects. After a comfortable period of gaze, close your eyes and see objects in your mind. Keep it as long as possible until it starts to blur or begin to fade. Once you've determined that it has faded, or has a noticeable change, you have to imagine or recall the object from memory, open your eyes and repeat the process. I found that very visual people can do this easily, and found this exercise to be fun, and it is difficult for non-visual people to keep the object for five seconds. If you are one of those very difficult people, please practice regularly and you will get significant improvement. This is a preliminary exercise that can be practiced in a few weeks before trying the other three techniques.
Train observersfrom
: Accept a small amount of your attention and assign this part of the task to observing everything that trembles in your mind - no judgment or criticism. Imagine this part is a camera that records everything, storing and analyzing it almost immediately after it happens. As you begin to develop this ability, you can notice thoughts, stories, narratives, emotions, reactions, and many other processes that are happening in your mind. This form of meditation, sometimes called mindfulness, can be practiced anytime, anywhere. It is vital that we do not criticize or condemn what we have seen, suggesting the depth and depth of observation and development. Through clear consciousness, insight, understanding and the power of change.
Mantra: from
A powerful and simple way to conquer internal conversations is to repeat a word or phrase over and over again. By focusing on these specific words, all other ideas are discarded. There are many sacred spells in the world, but the most important factor in choosing a spell is that we cultivate a deep awe of these words - as if they were sacred. In some traditions, spells whisper in the student's ear, and students should keep this mantra and don't say it out loud.
With time and practice, the mind will begin to calm down and only hear breathing and mantra. Once this state is reached, the spell is no longer needed, because all intrusive thoughts are discarded. Over time, the thoughts that only need some conscious breathing and spells should be enough to clear the mind. Clearing the mind is certainly not the ultimate goal of meditation, but the state that allows you to begin meditation; this is where deep self-exploration begins.
Respiratory consciousnessfrom
: Once you have established a comfortable and stable upright position, please pay attention to the abdomen. Notice how it rises and falls. At the beginning, one or two palms can be placed on the abdomen to increase awareness of the feelings there. When the mind comes in and out, concentrate the mind on the breath. Once the mind is distracted, without judgment or pain, it will bring it back to the abdomen and breathe. This is probably one of the simplest and most commonly used meditation techniques in the world. Respiratory awareness and mantra repetition can be combined to further train and focus thinking. An example is saying "In" while breathing and "Out" when calling out.
Orignal From: Meditation Guide - Simple Mindfulness Meditation Skills
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