Meditation. What a novice practitioner should know

In the article “What is meditation and why everyone should do it” we talked about how over time, meditation will teach you to share and manage your emotions. Disable all unnecessary, and enable the necessary: ​​joy, confidence, calm

How to force yourself to turn off emotions and not think about anything? In practice, this is not entirely possible. If you concentrate on not thinking about mangoes - no matter how you try, mangoes will always appear in your head one way or another. You do not need to force yourself to not think about anything - you need to allow yourself to do this.

We are all used to the fact that you always need to hurry somewhere, you always need to do something: reply to a message, drink coffee, call someone. But time floats measuredly, and the habit of scurrying around is a deception of the mind, developed and brought up with us from childhood, which does not allow us to relax for even a minute, turn off the mind and allow ourselves to enjoy this luxury of complete emptiness.

Basic goals

The primary goal of a novice practitioner is the skill of separating the mind from the soul. If we assume that the soul is love itself, goodness itself and absolute happiness, then everything that is the source of our endless suffering comes from the mind. Do you know any other kind of suffering besides physical pain and fear of something or someone? I personally am not familiar with this.

Therefore, turning off the mind and reaching solitude with your soul - you can program a state of complete bliss. By practicing meditation daily, you will endure this happiness in everyday life.

After all, when you are happy - you do not notice any everyday irritants, they, in a natural way, disappear from your life. Any restrictions, experiences, seem just a joke. You accept yourself and the world as you are.

From my acquaintance numerologist, I once heard a terrific phrase: Life is a reflection of our thinking. Learning to allow yourself to think like a happy person and always be one is the main goal of meditation.

Where to begin?

As we have already found out, first of all, you need to turn off the mind. This process of entering into a meditative state is difficult to perform, however, rapidly progressing with regular practice.

Remember the feeling when you looked at one point and can’t take your eyes off. This is a pleasant feeling of indescribable warmth inside. You are aware of where and with whom you are. But at one point, it becomes unimportant to you that worried you literally a minute ago. You feel the very emptiness in question when we talk about turning off the mind. We will achieve this very feeling at the start of entering a trance.

Stage I:

So, at this stage, we will disconnect from the first component of the mind: the physical body. To begin, take a pose that is convenient for you. It is better that your body is turned to the north - so it will be easier for you to concentrate. The body should be completely relaxed, while the back remains flat. You should sit down so as not to feel any discomfort, not to be distracted by unpleasant sensations in the future and to simplify your entry into meditation as much as possible.

Ideally, this should be a lotus position, there are special exercises that will teach you to sit in this asana. For beginners, the floor lotus position is suitable. You can read more about meditation postures in this article.


You can also sit on a chair with a flat back and fully touch the feet of the floor. Hands, at the same time, freely lay on your knees, palms down.

You can even lie down, but beginners are not recommended this position, as the concentration decreases and there is a greater chance of falling asleep.

IStage I:

So, you have taken a comfortable position for you, relaxed. The next step is concentration. You close your eyes and begin to monitor your breathing as consciously as possible.

Take deep breaths and exhalations. While breathing in, pronounce it to yourself, feel the whole process, feel how you let oxygen into your lungs. Then, exhaling, also pronounce it to yourself. Try to observe the process as an outside observer. Devote about two minutes to this stage.

IIStage I:

Now you should concentrate on each part of your body individually. Start with a stop. If you feel tension in some place, then mentally give yourself a command to completely relax your feet. If necessary, repeat this command until you feel complete relaxation in this area.

Then, do the same procedure with the legs, then with the hips, with the stomach and chest, then with the chest, shoulders, neck and, finally, the head. Next, repeat the command “Relax my whole body” several times.

Stage IV (final):

Now that you are relaxed and absolutely calm, imagine that your body ceases to have a shape, that it seems to dissolve in space. Return your attention to breathing. And try to feel weightlessness, imagine that this physical body is as if not yours, as if it were someone else's.

Devote about two minutes to this step. Then, little by little, start moving your toes first, then your hands, and open your eyes.

Everyone can meditate!

This meditation is just an initial lesson; it may not work out the first time. But continuing to do the practice, you will feel everything very brightly, and, absolutely for sure, you will be pleasantly surprised how powerful this thing is. Someone earlier, someone later - but everyone will be able to meditate. All that is required of you is a little time and patience.

I, personally, am a pretty impressionable person, so maybe IT could play some role. But in my experience I experienced unusual sensations of complete ecstasy after the third or fourth meditation (!!!) A sharp surge of endorphins and an incredible boost of energy! It’s like a cocaine path, but without any negative consequences. Perhaps it will be the same with you - try it and write in the comments about your impressions.

You will get more from regular practice than you might expect.

The meditation presented here will not exceed 10-12 minutes in duration. The secret to success is regularity. You can do the practice twice a day, if it’s completely impossible, then you can do one. But always daily. And, the feelings I described in the paragraph above will come very soon.

Even if you approach this all with a degree of skepticism - do not rush to brush it off. Try to devote meditation 10-20 minutes a day for 1-2 weeks and draw your own conclusions. There is nothing to lose - but you can gain a lot.

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