I think that everyone has heard about meditation, and at the same time, everyone, most likely, is different. You can meditate for only a few minutes a day, or you can go to specially designated places and be enlightened for several weeks. And the last option is particularly interesting, since it can be compared almost with rebirth.
As my experience shows, meditation is considered something magical, mystical. Something inaccessible to everyone. Something that people do in Indian ashrams or yoga halls. It's not like that at all. Meditation is more like a mental exercise, or rather even a discharge. Something like brushing your teeth.
Meditation just trains the ability to break out of the continuous stream of thoughts that people are usually immersed in. Teaches you to stop the internal dialogue. Stop what people call «winding themselves up ».
A huge number of meditation techniques does not add clarity. Indeed, there are hundreds of ways to achieve «mindlessness », from very simple to very complex, and not always people stumble upon simple methods. As a result, nothing works out for them, and the belief that it can somehow work disappears.
I want to share a really simple technique that I found in a book recommended by my friend "Deep Meditation", written by a certain Yogani. Unfortunately, the book is in English and most of my friends can't read it. That's why I want to talk about this technique here in Russian.
So, deep meditation technique.
Most likely you have already met the word "mantra". It means a word, a set of words, or just sounds that a person repeats continuously. This allows you to push other thoughts out of consciousness, thereby suppressing the internal dialogue. It is with the use of the mantra that we will meditate.
Yogani suggests using the phrases «I AM» (ayem, translated as «I am»). Moreover, he suggests working with this combination, regardless of your native language, since it is not the meaning that is important, but just the sounds. In fact, nothing is important at all and you can quite use any other mantra, be it "I am", "Homeland" or "Lord have mercy".
You will need 20 minutes, during which no one will distract you. Sit in a comfortable place in a comfortable position. On a chair or on a sofa. It is not necessary to sit on a yoga mat in padmasana. Moreover, I recommend you not to do this even if you know how. You will just need to relax. However, do not try to meditate lying down. Very often this leads to falling asleep.
Set the timer or alarm to go off in 20 minutes. Choose the softest, calmest signal. Or you can not put it at all. Just make sure that the clock is clearly visible from the place where you are sitting and without unnecessary movements.
Close your eyes, relax. Peer into the darkness and the colored spots that will flicker on the closed eyelids. Don't worry, you don't have to see anything there, it's just chaotic spots. Take a couple of calm breaths. Say to yourself your mantra. Listen to the inner silence that comes after that.
Your brain will immediately return to thinking, which will take its course. It is ok. This is a common thing. As soon as you realize that there are thoughts in your head, say the mantra again. Calmly, without hurrying. Listen to the silence. The brain will return to thinking again.
Do not strive to completely clear your head of thoughts. It is unlikely that you will succeed. And most importantly, do not get upset and do not condemn yourself if it seems to you that you have not noticed for too long that you have been distracted from the mantra. It's never too late. It is important to notice and pronounce it, no matter when.
You will definitely have thoughts "I'm tired of sitting here", "maybe that's enough for today?". This is normal, just say the mantra to yourself once again.
It is not necessary to associate the utterance of a mantra with inhaling or exhaling. Don't pay attention to the breathing. And if you have, just say the mantra.
Perhaps someone will come into the room, call on the phone and you will be forced to communicate. It's okay, just add the time spent on it to the meditation time.
There is no need to hope for any results, enlightenment, understanding. Just practice meditation sometimes, but it's better to do it regularly. Slowly, changes will begin to occur. The main thing is not to wait for them :)
