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Good afternoon! I recommend that you start meditating with simple meditations that have voice guidance, which will help you relax more quickly and achieve the desired concentration of attention on the inner focus.
During the first meditations, focus your attention on the breath, as well as on how your body gradually relaxes. There are currently quite a lot of meditations, for example, among my own, there are both free and paid meetings.
The main thing is not to set a specific goal in meditation, but simply to go with the flow of your own feelings and remember that its goal is to relax and restore the body.
Meditation is the practice of observing the events of the external or internal world without merging with these events. There are guidelines for “proper” meditation that describe how much, where, and in what position to practice it, but the practice of meditation is not tied to the form – you can meditate while sitting on the bus, walking, eating, washing dishes, and masturbating, sitting in the lotus position, lying down, standing on one leg, and so on. The criterion of meditation is the ability to give an account of what you are currently feeling, feeling, and what thoughts / images pop up in your mind. This indicates that you are focused on the experience of the here and now, and focusing on the present distinguishes meditative washing of dishes from the usual. Therefore, there is no need to read how to meditate to meditate (it can even be harmful, because it will bind you to the form, and in meditation the main thing is the function) – just take any situation and for a while (you can start with a convenient time for you, for example, 5 minutes, and gradually increase) return attention to the present moment, noticing what is happening around, your feelings, thoughts, sensations.
Sit up straight with your back straight. Close your eyes, take a deep breath in and out. On the next breath, say to yourself “ra-a-a-az”, on the exhalation – “two-a-a-a-a”. Keep the score to ten. After ten, count again from “ra-a-a-az”. Repeat until the timer sounds. All other thoughts, except counting, should not bother you, do not notice them, or try to shift your focus to counting your breaths when they occur. That's all, in short. Start with 5 minutes, see how cool it is, and do it every day, except for those moments when your nervous system is excited due to stress, excitement. In this case, you need to relax first.
To begin with, understand what meditation is and where it came from in general, what goals it pursues. This way you will understand where they speak correctly and where they don't. Here the wizard explains it well, just turn on subtitles if you don't know English – link. Then move on to the basic techniques: counting the breath, observing the breath, observing the thoughts.. It is important to learn how to work with the breath, as it is always with us and helps in concentration. I'd start with that.
I would recommend the Meditiopia app. I haven't been able to meditate before either, but I've somehow gotten used to Meditopia. I usually include some kind of meditation before going to bed. Previously, I tried to concentrate on the sensations in my body, but then I realized that it was straining me. So I just turn on my meditation and relax.
I advise you to try it
Find 10 minutes a day and try the free Take 10 courses fromHeadspace. You can do this directly from the browser or via the app.
The course is designed for 10 sessions (10 days) of 10 minutes each. The idea is that this is enough to tell you if you feel any positive effects from meditation or not. This is a very secular version of meditation without repeating mantras and complex practices that can frighten the beginner. It may be unusual for the guide to speak English, but the language is very simple and the pronunciation is good.
I suggest that you try meditating at the very beginning of the day, right after you wake up. Most likely, it will be difficult to fit a new habit into your schedule at first, and meditating immediately after waking up, you are guaranteed not to miss sessions.
To begin with, you can simply sit down in a quiet place, answer yourself mentally to the questions: “Where am I now?”, “What is my attention now directed to”, ” Am I now standing, sitting or lying down?” after that, for some time, even 1 minute is enough to start, watch your breaths in and out, trying to mentally answer the questions: “Is my breathing deep or shallow right now?””Is my breathing rarefied or rapid right now?”, “Am I now inhaling or exhaling?”, after which you can mentally repeat on each exhalation” I understand what I am now inhaling”,”I understand what I am now exhaling”. One of the key points is not to expect any vivid sensations, any unusual effects. Noticing that our thoughts are distracted, and instead of observing the breath, we jump to something else-without unnecessary emotions, without judgment and without dissatisfaction, we simply return our attention to the breath. Determine experimentally if you can keep your attention on your breath for 1-2 minutes. If it works out, train every day, gradually adding time and reaching 20-30 minutes.
It's like typing on a computer keyboard – at first it causes confusion and difficulties for everyone, but over time it becomes easy and simple. You just need to repeat it every day, and progress is inevitable.
Short accompanied audio meditations, explanatory videos are available on the site https://как-медитировать.rf / en, you can read the book “10 minutes a Day” by Andy Paddicombe or “How to turn on mindfulness” by Rohan Ganatileik.
First, the motivation and the answer to the question ” why?”, here I agree.�
Second, if you're a fan of that before the practice to understand its effectiveness is not just isolated examples, and real science experiments, we suggest to get acquainted with this list -�the 12 BEST BOOKS ABOUT MINDFULNESS�-�books written by neuroscientists and psychologists, some Sotho about meditation all the evidence that it is better to deal with than the opposite, some new methods of psychotherapy based on mindfulness on stress and pain, all of it. Check it out! There's moresuch literature, but the first list looks better – everything looks better when you are shown proofs of how it works.�
Therefore, choose a book from the first list, where the method is given (and there are almost all such) and go!