What is meditation – knows, perhaps, every person. If you do not practice, then you have certainly heard about it from various sources of information.
The word “meditation” immediately presents the sages, the mountains of Tibet, the hermit’s way of life, but that’s not all. Let’s take a closer look at this practice and analyze its options.
The term “meditation” comes from the Latin word meditatio, which means “study”, “reflection”. This fully reflects the essence of the process. By meditating, we open a place in our minds for new thoughts, calm our feelings, and establish a connection with ourselves. All this leads us to new discoveries in ourselves and the world, allows us to gain strength or relax.
Meditation existed even before the appearance of the concept itself, in different cultures this process was called and took place in different ways. The dances of the shaman, the recitation of prayers, mantras, observation of nature – all this is a kind of meditation. Usually we imagine this practice sitting in the lotus position, with a perfectly straight back and without a single thought in our head. And it is only from this idea that any desire to begin is repulsed. But the main thing in the whole process is intention and connection with your breath, with yourself. So what types of meditation exist in the modern world and which ones are right for you?
First, let us immediately indicate that when thoughts arise in the head, you do not need to concentrate on them or scold yourself for them. Just notice them like clouds in the sky and keep breathing. Secondly, so that your back does not hurt and your legs do not numb, there are several basic postures: lotus, sitting on a chair or on a special “shoga” bench, and some meditations can be done even lying down – the main thing is not to fall asleep! And now about the views.
This is the simplest practice for which you do not need headphones or the Internet, it is done independently in silence, without audio accompaniment. Any time you feel the urge to return to the here and now, you can find a quiet place and do it alone and with great attention to everything that you live. To do this, you need to take a comfortable position with a straight back and pay attention to the breath or sensations in the body, let the emerging thoughts float by.
Voice guided meditation
If you find it difficult to concentrate on your own and need someone to direct your attention in the right direction, then this meditation is for you. Such practices are recorded by the spiritual teacher, and his voice helps to keep the focus better. Through words and meanings, chosen in a special way, meditation helps to enhance the effect of the practice, as well as delve into a particular area of life. The main thing to remember: there is no meditation on attracting money, relationships, health. Meditations with a voice are aimed at highlighting certain areas of your life for you, so that you can see your lessons and find a way out of some situation yourself. To perform, you need to find a quiet place, take a comfortable position, pay attention to the breath and voice of the leader.
Meditation in motion
A manifestation of meditation in motion are yoga, dancing or even jogging. The most important thing is to concentrate on breathing during movements, to keep attention on the body, on how it touches the floor, clothes, and oneself. Notice what happens to him: where is the stretch, where is the muscle contraction, how do you want to move on? Such work through the body helps to achieve harmony from the physiological level to the spiritual.
Meditation to music
This meditation is similar to Zen practice, with one exception: it is done with music. Compositions can be completely different: usually they are singing bowls, mantras, ambient or just instrumental music. Rock, pop, jazz and other areas of modern music are not suitable for such practice, as they have words and plots that will distract. The most popular option is music for sleep, relaxation, concentration.
Meditation with a cup
This name refers to any action that you perform consciously, concentrating on your sensations in the body, thoughts, feelings and the subject of interaction. It can be washing dishes, eating, cleaning, contemplating nature. Let’s take a cup as an example. You can drink tea just like that, without thinking about it. Or you can inhale its aroma, look at the steam, circles on the water when you put the cup on the table, realize how the hot drink passes through the throat and then warms your stomach, think about who and how grew this tea, how it ended up on the table. your kitchen shelf. To perform this meditation, you do not need to take a certain position, the main thing is to pay attention to the action, your feelings and thoughts. There are many other ways to meditate. Some meditations require a certain level of preparation, such as Zen practices, and for some, it is enough to stop and enjoy.the moment “here and now”.
Remember that meditation is a great waycome back to yourself, feel life. So don’t be afraid to practice and make mistakes. The main thing – to begin!