Meditation at home watch. How to meditate before bed. Rules for meditation. Should I stop the flow of thoughts?

Previously, there was a belief that meditation was necessarily associated with religion, with Divine unity and with the merging of the infinite Universe. Of course, meditation is one of the components of yoga, since after physical exercises, spiritual practice is carried out - meditation, which combines the forces of nature and the Cosmos.

The role of meditation in human life

If you have decided to take up meditation seriously, then you are on the right path. The state achieved during meditation practice is called “alpha level” (half-sleep). Having learned to remain in such half-sleep for some time, the human consciousness is capable of a lot:

change your life with the power of thought;
improve health;
recover from many diseases;
free your mind from unnecessary thoughts;
calm the nervous system;
achieve high results;
lose weight;
learn to attract happiness, wealth, etc.

Having mastered the basics of meditation, you won’t even notice how your life will change for the better: negative thoughts and fears will go away, bad emotions and depression will disappear forever. This is only a small part of what can be achieved at the alpha level.

Where to begin

You can learn the practice of meditation on your own by studying the necessary information on the Internet or special books and magazines.

The basics of meditation for beginners consist of several steps that must be followed and studied thoroughly. First of all, learn to be patient, since meditation practice does not accept people who are in a hurry and do not know how to wait. In the initial stages, there may be a powerful surge of energy, which will be accompanied by dizziness, tingling of the limbs, fever or chills. Don't worry, this is a temporary phenomenon on the path to great achievements.

Next, you should learn to remain silent. Plunge into the world of your consciousness and analyze the current situation, find answers to numerous questions. As a rule, the truth is within us and only we bring into our lives what we think about and fixate on: if you are experiencing financial difficulties or problems in matters of the heart, then this is entirely your fault.

With silence, positive thoughts will come to you; Over time, you will learn to manage them yourself, which means that your life will become controlled only by you.

Finally, you definitely need to learn to think positively, throwing negativity aside. Program yourself for luck, imagine what you have planned in detail, think about it constantly and you will certainly find what you want.

Basic Rules

Before you begin practical exercises, try to thoroughly study the basic rules of meditation:

regularity;
equipment for training areas;
choice of practical course;
relaxation and alertness;
short sessions.

Regularity

If you really want to learn how to control your mind and learn meditation, then you should do the practice regularly, devote yourself to it without reserve, and put all your energy into it. Only in this case will you feel the desired effect and result.

Exercise at least 3 times a week, or even better, every day. If you interrupt your teaching for a while and then start practicing again, you will undoubtedly feel that your former achievements have been lost and it will become much more difficult to dive into the alpha level.

Equipment for study space

Designate a room or small corner for yourself in which you will meditate. Make it cozy: put candles, incense sticks, pillows, ventilate the room, put on light music. In general, get creative and equip the room so that you want to be there and relax.

Choosing a practical course

One of the most important conditions for successful practice is the choice of the course in which you want to study. The right meditation technique is the key to success.

A good place to start is breathing meditation. It will help clear your mind of unnecessary thoughts and quickly.

Relaxation and alertness

During the session, you should completely relax not only your body, but also your mind. Focus only on the frequency of your breathing, and throw other thoughts aside. However, be vigilant and do not fall asleep. Try to catch the images and sensations that arise in your head, and when you leave the alpha level, analyze all the events that you observed.

Short sessions

The technique for beginners involves practicing in short sessions. From the very beginning, you should not bother and force yourself to go into the spiritual world for a long time, since this kind of effort will not bring the desired results, but will only distance you from meditation. Start small, with 5 minutes, and if you are ready to devote more time to the session, then increase it as much as you see fit.

Types of Meditation

There is a huge variety of practices. You choose your own methods of meditation. Among the large variety we can highlight:

breathing meditation;
walking meditation.

When doing breathing meditation, you need to learn to catch the rhythms of breathing, observe the movements of the abdomen (when inhaling, the stomach moves forward, when exhaling, it moves backward). Feel how your lungs are filled with fresh air, which brings pleasant and positive thoughts into your body. And with each exhalation, your body is cleansed of spiritual “garbage” and you feel more energetic and better.

Walking meditation is based on controlling the feet while walking. You should concentrate on every movement of the leg: lifting, touching the floor, moving forward. It is important to perform the exercises slowly and without rushing.

When walking meditation, you need to look forward (you cannot look at your feet) or to the side; hands should remain motionless. This session can be practiced in any situation: while walking in the park, on the way to work, etc.

Poses for meditation

Another important point is the meditation posture:

(sit on the floor; cross your legs: right foot on the left thigh, left foot on the right);
kneeling pose (sit on your knees, put your feet together, keep your back straight, put your hands on your knees);
pose on a chair (sit on a chair, feet should be firmly on the floor, straighten your back, place your hands on your knees).

Meditation does not have any contraindications. All people without exception can do it. The sooner you start meditative practice, the faster you can find everything you have dreamed of for so long: health, happiness, love, prosperity, wealth, success and much more. Improve yourself, explore the spiritual world, train and become lucky.

Once in my youth I first heard the word “meditation”. It was something vaguely mysterious, associated with a special circle of people with an open third eye and the ability to foresee the future. Nowadays you won’t surprise anyone with meditation. Meanwhile, not all practitioners have a third eye that bats its eyelashes and urges them to soar to distant heights.

What is meditation and how can you use it to your advantage?

“Ummm... What is meditation?”

For me, meditation is observing your inner state over a period of time. As a result, we learn to concentrate on something and calm down, thereby putting our thoughts and emotions in order.

If you practice regularly, you can:

adjust your mood to the desired wave,
develop immunity to stress,
manage emotions and thoughts,
improve concentration and memory,
dream so that dreams become reality.

You can also form any internal state necessary for certain tasks and increase your energy potential.

Can meditation “turn off your brain”?

I often hear from women who come to the Academy: “I want to turn off my brain, I want to stop the flow of thoughts, I want to stop thinking.”

It is important to understand that we definitely won’t turn off our brains, and we will never stop thinking. Another thing is that in the course of meditative practices we gain the ability to see our stream of thoughts, give it the right to exist, calm and accept it, thereby gaining inner harmony.

After all, it is not thoughts that torment us, but the vanity of the mind, the inability to see what exactly we are constantly thinking about. When we find peace, we can become aware of valuable thoughts, separating them from illusions and create the necessary directions for them. After all, the brain tries so hard to think about important things for us, but we do not always separate the wheat from the chaff. This is where meditation comes to the rescue.

Oh, these racing thoughts, racing in squadrons in our heads, buzzing like hives, drilling like drills, painful, heavy, taking away a huge amount of vitality. To calm them down, we use different forms of immersion in meditation, from dynamic to peaceful.

Everything helps: breathing, vibration, screaming, music, dancing, spinning, drawing, mantras, nature...

Meditation for women - a way to fill with energy

At the Academy we use, which are accompanied by the words of the presenter, immersing the participants in the desired state. This allows women to see, feel, and experience a whole range of sensations within a short period of time, while being at peace and relaxed.

Meditations for women help you slow down and find a source of energy within yourself, giving it the opportunity to flow and intensify. This is one of the ways to fill feminine energy, get to know it, and live it in the body.

Dynamic Meditation: What is it?

During a certain period of time, we prepare ourselves for a few minutes of peace and quiet.

Due to the endless noise around us, it is difficult for us to close our eyes, breathe in and out and relax. That’s why we use it so actively and with great love. They connect processes in the body with our thoughts and feelings, making us whole inside, and, therefore, harmonious in life.

There are many dynamic meditations, and each of them has its own goal and its own means. In this variety, you can choose what is closer to your soul, body, heart and inner voice. And practice regularly.

- it's like an energy shower, internal massage, cleansing of the whole body and soul. They bring a feeling of freshness, wash away everything obsolete and unnecessary, and allow you to feel the desired state of peace and inner happiness.

How do dynamic meditations work?

Each of them has its own meaning, rules and plan. They consist of several parts. The first parts are bright, powerful, filled with movements, sound, and active actions. They prepare the body and soul for the final part - immersion in silence, when we have the opportunity to hear ourselves, our inner sound.

It is during the final part that answers to questions come and the very desired peace and tranquility that we so strive for is achieved.

At the Academy we are regularly in a group, which allows women to gain the necessary energy for processes that are currently important. The group enhances the energy of each participant, and a sensitive specialist nearby helps to work through difficult blocks and situations in a safe environment.

For a woman, inner silence and relaxation is the path to the soul, to intuition. During meditation, we observe our sensations, so our brain gradually lets go of thoughts, stops clinging to them, and we can hear the voice of our heart, come into contact with our higher self.

The restlessness of the mind gradually melts away, giving way to confidence and the feeling that everything is going as it should, everything has its time and place.

This is where acceptance begins. All the answers are already within us, we need to find them and find out.

Meditation is the key to the subconscious

At the moment of meditation, the right hemisphere of the brain is activated, which is responsible for imagination and creativity, for a state of happiness and pleasure. It is the right hemisphere of the brain that holds the keys to our subconscious - the basement, the contents of which we do not see, but it is it that controls our reactions, actions, judgments, decisions, and indeed our entire life.

Meditations help to gently change the “settings” of the inner world, freeing you from old patterns, healing wounds and opening access to new powerful resources necessary for the desired changes and building new events.

At the moment of meditation, awareness awakens - the ability, as if from the outside, to observe oneself, one’s feelings and states, to see things as they are without illusions and hot emotions. This quality of life is very useful and necessary, no matter what you do.

How to meditate correctly?

Now we will talk about how, but first I would like to draw your attention to the fact that the ability to enjoy every moment, from yourself, from what is happening is also a kind of meditation.

After all, we concentrate our attention on something, experience our state, thereby realizing it and being filled with energy and strength. You are eating delicious food or walking in the park, listening to the birds singing, admiring the beauty of the sunset or swimming in the sea waves, washing your body or dancing... If you are in the “here and now”, savoring your sensations, enjoying the moment, then you are in meditation .

How to meditate correctly: instructions for beginners

“One lamb, two lambs, three lambs,” I hear the voices of the “babies” from my two-year-old niece’s favorite cartoon coming from the computer. This is where the basics of meditation are laid!

“Why did the little kids count the lambs?” - I ask the baby. “To put the hedgehog down! The hedgehog could not sleep, and he had to imagine the lambs: one lamb in the clearing, two lambs in the clearing, three lambs in the clearing. So the hedgehog calmed down, finally stopped running, closed his eyes and fell asleep.” Here is an example of the simplest meditation that we periodically use.

Some people count lambs, some count daisies, some count elephants. But the meaning is the same: to concentrate attention on objects in order to calm a restless mind and fall asleep.

When is the best time to meditate?

Ideally, it is better to meditate twice a day: morning and evening. Morning is the best time to gain energy and set yourself up for a successful and happy day. Evening is a time for summing up, relieving fatigue and getting rid of annoying thoughts.

We are driven by motivation. Find it for yourself. For example, I am inspired by the fact that even five minutes of meditation a day rejuvenates the body and prolongs life.

As for dynamic meditations, they definitely replace hours of training in the gym and allow you to keep your body fit and alert through movements and the release of huge amounts of stagnant energy.

Music for meditation: is it necessary?

It is better to meditate in a quiet environment, in complete silence. Music often carries a certain impression, mood, and sets the tone. The strings of our soul react very subtly to everything and can play a different melody.

One day I listened to a speech by a psychologist unknown to me on Spanish radio. He talked about how the music of the human soul is like the singing of the ocean. Apparently, this is why the sound of waves has such a calming effect on us, putting us into a state of trance easily and effortlessly.

At home, it is better to meditate in silence, allowing the voice of your heart to sound at full capacity.

Body position during meditation

For meditation, the body position with a straight back is important. It doesn't have to be the lotus position. You can sit with your back straight on a chair if this is physiologically more comfortable for you. (I know for sure that many people cannot tie their body in a knot due to the shape of their legs and health conditions). But a straight back is required.

This position makes it possible to breathe freely, passing air through the entire spine, through the entire body. This makes it easier for air to flow into the lungs, filling and emptying them completely. Plus, with a straight back, your chances of falling asleep are sharply reduced, and your ability to concentrate increases.

And, of course, the spine is an internal core that needs to be strengthened and maintained in a healthy state. Energy flows through it, giving us the strength to live and achieve the desired results.

Do you need to close your eyes to meditate?

It is important to close your eyes, immersing yourself in the world of your experiences, and concentrate on your breathing or some kind of mantra. Of course, thoughts will flow as usual, creating fuss and confusion. It is important not to drive them away, but to observe their thrashing, gradually calming them with breathing.

How to calm your mind during meditation?

If you fight thoughts, sweep them out of your head, they will increase their activity and you will not be able to relax and get to know them better. Only by accepting what happens can we change it. Without resistance and battles. Just watch them, allowing them to float by calmly, like clouds.

This is not the easiest thing to do. Thoughts, of course, will interfere with your silence, annoying you like annoying flies. It is important to set the task correctly: not to get rid of thoughts, but... As soon as you feel that thoughts are overwhelming, just remember this and strengthen your observation of your breathing, spreading the bliss of relaxation throughout your body with each exit. Where there is attention, there is a result.

Gradually, day after day, mental chaos will find its order, calming down and falling into place. Then you will begin to manage your condition and give clear directions to your thoughts, creating an image of yourself, pictures of the desired future, calmly filling them with free energy.

It all starts with breathing.

Meditation helps you catch the right wave and buzz from the happy events of life. I wish you success on this wonderful and exciting path, dear women.

P.S. At the Academy several times a week, where you can fill yourself with the energies of states in meditation or work out your request.

To achieve results in self-development, internal self-control is necessary. He does not allow emotions to take over the mind. Gives you self-confidence and pushes you towards your goals. The most effective way to do this is meditation. This is a psychological exercise used in health or spiritual and religious practice. To learn how to meditate correctly, you need an inner attitude and desire.

Meditation for Beginners

The right brain hemisphere of a person is responsible for emotions, wisdom and feelings. It is when immersed in a trance state that this ability is triggered. Due to this, the left side of the brain, which is responsible for self-control and logic, helps to relax and look at the situation and life in general from a different perspective.

A person is born with a huge supply of neurons in his head, which he does not fully use and simply die off during his life. Only meditation can stop this process. There are no exact instructions on how to meditate correctly; everyone chooses one path or another for themselves. But there are no people for whom this practice could be contraindicated. On the contrary, it is very useful. Thanks to her:

The emotional state improves.
Various psychological traumas are more easily tolerated.
The person becomes wiser.
Memory improves.
Internal peace and balance are maintained.
A sense of self-confidence develops.
Concentration improves.

Every person has the ability to enter a state of meditation independently. The main thing is not to include logical thinking during this process, but simply immerse yourself in your inner world. When meditating for beginners at home, the main thing is to learn to listen, imagine and observe. To do this, you can turn on a special audiobook or soothing music.

It is useful to do this before going to bed, since it is during sleep that psychological processes are worked out. It is believed that reading bedtime stories is also a kind of trance, which has a beneficial effect on the psyche and health in general.

Stages in practice

Of course, it is unlikely that you will be able to meditate like the Shaolin monks the first time. This requires decades of practice. But whoever does not try does not achieve any results. After all, even doing exercises incorrectly brings positive results for the body. Before beginners learn to meditate at home, it is necessary to take into account all the stages in the practice.

Setting a goal

Man is designed in such a way that only when he is fully aware of his actions and understandings does desire come to him. Regarding meditation, there is no need to set a goal, you just need to make a decision. You can mentally imagine or say out loud that this action will allow you to become better and solve a number of problems.

Venue selection

To do this, you need a quiet, calm room where no one can interfere. But it is not always possible to find such a “secluded corner”. This may be suitable for:

Lunch break at work, when you can sit quietly with your eyes closed.
Or public transport on the way home.
Maybe at home, when everyone has fallen asleep, and there is free time before bed.

But in the first week of practice, it is advisable to conduct meditation in complete silence, without strangers or sounds.

Frequency of classes

At the initial stage, it is usually recommended to practice once or twice a day for 5 to 20 minutes, gradually increasing the frequency and time of immersion in trance. But even by practicing for a minimal amount of time, you can feel an improvement in your internal state. If you have problems with self-discipline, it is better to conduct classes at the same time to develop a habit.

Final preparation

An equally important aspect of how to properly meditate at home for beginners should be

Preparation. To learn how to accurately determine how much time has passed during a trance, you need to set a timer. After all, during exercise, time flies twice as slow. It may seem like half an hour has passed, but in fact 10-15 minutes.

You can practice in complete silence or with suitable music on headphones; it can muffle extraneous sounds, for example, when meditation is carried out on public transport. The meditation room must be regularly ventilated. Because during classes you need to focus on breathing. It's easier to breathe and relax in the fresh air.

Beginning Meditation and Postures

To start practicing, you need to take a comfortable position. The most suitable position is the lotus position. But for unprepared people, doing this turns out to be quite difficult. There are several alternatives to solve the problem:

Sitting on your heels tucked under you.
You can simply sit on a chair with your back straight, or take any other sitting position.
Standing, straightening your posture.

The most important thing is that the pose should be smooth and conscious. Having chosen a comfortable position, you need to maintain it throughout the entire lesson. You should not bend your back even if there is discomfort and pain. Over time, a habit will develop and everything will pass.

Rules and technique

There are many techniques and rules on how to meditate correctly at home. The most popular is the classic version. For this it is necessary

For beginners, in order to learn how to meditate correctly, you can mentally count your inhalations and exhalations, this helps to better cleanse the mind. At the end or when the timer rings, you need to take a few breaths and exhale, then open your eyes. At first, it may seem that meditation is not bringing the expected results.

But this is not true at all! Even unsuccessful attempts at exercise bring a colossal effect, compared to when nothing is done at all.

Consolidate the result

A week after the breathing technique has been mastered, you can move on to other options. For example, to concentrate on music or mantra, thoughts or on your own body. Thanks to this, understanding and awareness of the process will come. You can also:

Strive to improve results.
Change your meditation location.
Monitor the results. You can even write them down in a diary specially created for these purposes.

It must be remembered that there is no such result at which we can say that meditation has been completely mastered.

This requires many years of practice. But, undoubtedly, meditation is a tool that helps you become a more confident, calm and balanced person.

Every year the number of people wishing to learn spiritual practices and yoga increases. There is now plenty of information on the theory and practice of meditation for beginners in various sources, however, not everywhere you can find the answer to the question: how to start meditating at home. Practice for beginners as a mind control system has been known for quite some time However, given the current level of information load on the body, it has become especially popular.

Meditation for beginners is a type of practice with which you can relax, put your thoughts in order, or just relax after a hard day at work. With the help of meditation at home, you can achieve the effect of being in a state of here and now, and with deep meditation you can enter a state of complete relaxation of the entire body and mind.

A simple practice for beginners will suit everyone and will be useful. Once you start lessons, you will soon stop worrying about little things and find harmony and happiness.

Effects of meditation at home for beginners

With proper practice, a beginner can achieve great heights and all enlightened people know about this. With the help of this technique it is possible to recover from many diseases and increase immunity, but that’s not all. By restoring the energy of the body, your memory and many other mental abilities, such as speech, logic or creativity, will improve. Many people pay very little attention to themselves; they are busy with constant problems and affairs, worry about the future, and are upset about the past.

Lessons at home will bring you back to the present moment of life, and even help you adjust the future. Your life will completely change in the process of regular lessons. The most complex and neglected problems can be easily solved by using the power of your inner self; your subconscious mind itself will help you. Many people do not realize that they have an inner self, an ancient mechanism of self-regulation in the body.

How to meditate at home without a guru?

There is nothing easier than sitting and doing nothing! However, it is not. The brain, which constantly dictates to us to do something, pays attention to everything, leads us to a state of sadness or happiness. Many sources provide an esoteric approach, which immediately discourages doing something, since the process seems very long and difficult. In fact, getting very tangible results is quite simple.

You will need a comfortable place where no one will disturb you, you may need earplugs, in the first stages, it is required that there are no distractions, it is best to start sitting in a Turkish position so as not to fall asleep during the session. Before you start, say the sound “OM” three times, it will relieve tension.

During classes for beginners, do not get hung up and do not think about the result, try to relax so that energy flows through your body without tension. Close your eyes and feel your body. Then take three deep breaths in and out, and continue breathing at your normal rhythm. If you can't stop thinking about your business, then start concentrating on your breathing. Inhale cool, exhale warm.

Meditation for beginners is a way to simply be yourself here and now. If you succeed, then you are on the right track. It will get better and better every time, don't rush.

Pose for meditation at home

The best position for practicing is the lotus pose; it originated in ancient times. The lotus pose is a difficult pose for beginners, with the foot resting on the opposite thigh. It is unique in that it helps to conserve energy and accumulate it inside. But not many will be able to sit for more than 5 minutes in this position; the body quickly makes itself felt and it will be impossible to concentrate.

Try spending 5 minutes twice a day and soon you will be able to sit in it for a long time. There is a safety precaution: you cannot tolerate it when your joints start to hurt, as this can lead to damage to the cartilage.

Determine which yoga is right for you?

Choose your goal

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What is your physical shape?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

What pace of classes do you like?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"1")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have musculoskeletal diseases?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Where do you like to work out?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you like to meditate?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"2"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"1"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"0"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

Continue >>

Do you have experience doing yoga?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Do you have any health problems?

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"0"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"2")]

[("title":"\u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043a\u043b\u0430\u0441\u0441\u0438\u0447\u0435\ u0441\u043a\ u0438\u0435 \u043d\u0430\u043f\u0440\u0430\u0432\u043b\u0435\u043d\u0438\u044f \u0439\u043e\u0433\u0438","points":"2"),("title":" \u0412\u0430\u043c \u043f\u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u0442\u0435\u0445\u043d\u0438\u043a\u0438 \u0434\u043b \u044f\u043e\u043f\u044b\u0442 \u043d\u044b\u0445 \u043f\u0440\u0430\u043a\u0442\u0438\u043a\u043e\u0432","points":"1"),("title":"\u0412\u0430\u043c \u043f\ u043e\u0434\u043e\u0439\u0434\u0443\u0442 \u043f\u0440\u043e\u0433\u0440\u0435\u0441\u0441\u0438\u0432\u043d\u044b\u0435 \u0 43d\u0430\u043f\u0440\u0430\ u0432\u043b\u0435\u043d\u0438\u044f","points":"0")]

Continue >>

Classic yoga styles will suit you

Hatha yoga

Will help you:

Suitable for you:

Ashtanga yoga

Yoga Iyengar

Try also:

Kundalini yoga
Will help you:
Suitable for you:

Yoga Nidra
Will help you:

Bikram yoga

Aeroyoga

Facebook Twitter Google+ VK

Determine which yoga is right for you?

Techniques for experienced practitioners will suit you

Kundalini yoga- a direction of yoga with an emphasis on breathing exercises and meditation. The lessons involve both static and dynamic work with the body, medium intensity physical activity and a lot of meditative practices. Prepare for hard work and regular practice: most kriyas and meditations need to be performed for 40 days daily. Such classes will be of interest to those who have already taken their first steps in yoga and love to meditate.

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Yoga Nidra- practice of deep relaxation, yogic sleep. It is a long meditation in the corpse pose under the guidance of an instructor. It has no medical contraindications and is suitable even for beginners.
Will help you: relax, relieve stress, discover yoga.

Bikram yoga is a set of 28 exercises that are performed by students in a room heated to 38 degrees. By constantly maintaining a high temperature, sweating increases, toxins are removed from the body faster, and the muscles become more flexible. This style of yoga focuses only on the fitness component and leaves aside spiritual practices.

Try also:

Aeroyoga- Aerial yoga, or, as it is also called, “yoga on hammocks,” is one of the most modern types of yoga, which allows you to perform asanas in the air. Aerial yoga is performed in a specially equipped room in which small hammocks are suspended from the ceiling. It is in them that asanas are performed. This type of yoga makes it possible to quickly master some complex asanas, and also promises good physical activity, develops flexibility and strength.

Hatha yoga- one of the most common types of practice; many original styles of yoga are based on it. Suitable for both beginners and experienced practitioners. Hatha yoga lessons help you master basic asanas and simple meditations. Typically, classes are conducted at a leisurely pace and involve predominantly static load.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Ashtanga yoga- Ashtanga, which literally means “the eight-step path to the final goal,” is one of the complex styles of yoga. This direction combines different practices and represents an endless flow in which one exercise smoothly transitions into another. Each asana should be held for several breathing cycles. Ashtanga yoga will require strength and endurance from its adherents.

Yoga Iyengar- This direction of yoga is named after its founder, who created an entire health complex designed for students of any age and level of training. It was Iyengar yoga that first allowed the use of auxiliary devices (rollers, belts) in classes, which made it easier for beginners to perform many asanas. The purpose of this style of yoga is to promote health. Much attention is paid to the correct performance of asanas, which are considered the basis for mental and physical recovery.

Facebook Twitter Google+ VK

Determine which yoga is right for you?

Progressive directions will suit you

Will help you: relax, relieve stress, discover yoga.

Try also:

Will help you: strengthen body muscles, relax, cheer up, relieve stress, lose weight.

Suitable for you: kundalini yoga video lessons with Alexey Merkulov, kundalini yoga classes with Alexey Vladovsky.

Will help you: get acquainted with yoga, lose weight, strengthen muscles, relieve stress, cheer up.

Suitable for you: hatha yoga video lessons, couples yoga classes.

Facebook Twitter Google+ VK

PLAY AGAIN!

There is also a lighter version of the lotus pose called half lotus. In it, the bent leg should rest against the crotch, the other leg lies on top in the same position. In both poses, energy will accumulate inside you and rush most quickly to the upper chakras.

Don't forget about safety precautions. There is no need to overdo it, do everything slowly and in moderation. If your body bends poorly and you find it difficult to do this pose, you can take any comfortable position.

An important aspect of meditation at home is stillness and relaxation. If none of the poses that we have reviewed suit you, then choose the position that is most comfortable for you and ensure maximum comfort for your body. Lying down during meditation is not recommended, as you may fall asleep and there will be no effect from the lessons. Do not worry when you experience sensations such as itching, heaviness and pain in some parts of the body where muscle tension occurs.

What time should beginners meditate?

It is best to devote time to this process in the morning and evening. Twenty minutes in the morning and the same amount of time in the evening. The morning is the ideal time to practice, as there is an opportunity to free the mind in order to live the day in peace and harmony. In the evening, after a day of work, people come home tired and aggressive, all because energy was wasted in huge quantities. Meditation will help relieve stress and relieve you of worries.

Meditation is a daily practice, don't forget to do it every day. If you start doing it for 21 days, it will become a habit, like brushing your teeth. Forty minutes of time is not much, and everyone can set aside it for practice. Many people complain that they don't have enough time and they make excuses for everything and it's all laziness.

The brain is so lazy that you will come up with a bunch of reasons not to do it. Understand one thing, you are doing this for yourself, for your health. Mostly people are so immersed in the material world that they forget about the mental component of life.

If you really have a lot to do, then get up an hour earlier, since the time spent on meditation at home will replace the whole night, you will feel cheerful and harmonious.

Many people simply don't realize all the benefits that can be gained, so break through your mental barriers and try to discover meditation at home.

And finally, I would like to wish you good luck; I hope the article will help you understand and begin to take steps towards your spiritual development. Don't put it off until tomorrow, start right now.

16.03.2018

Learning to meditate at home is not at all difficult, just watch this video, set aside 20-30 minutes daily and follow the following recommendations and in a short time you can easily master meditation at home.

Meditation pose

Everyone knows that the generally accepted pose for meditation is the Lotus pose. This doesn't mean that you have to sit cross-legged to meditate successfully. Yoga teachers remind us that this pose was not created to create difficulties for us, but rather to make meditation easier. By devoting a portion of our lives to learning this pose, we may be wasting our time. It must be remembered that the most flexible part of our being is consciousness, and it is to this that you will have to turn your attention in meditation.

If you sit cross-legged, you can cross them as much as you can.

And here it is very important to choose what to sit on during meditation. It is better if there is some kind of pad under the butt, quite hard, but not too hard. Then you can sit so that your crossed legs are slightly lower, which will allow you to sit with your legs crossed for a long time.
If sitting cross-legged is uncomfortable at all, sit in whatever position you can. For example, you can simply sit on a chair, sofa or armchair. But what is important here is to pay attention to the back. If you sit in a chair and lean your elbows on the back, this is bad; if you lean forward, this is also bad.

The back should be straight, this is very important.

Particular attention should be paid to the straight position of the back at the very beginning of studying meditation. When the back is tilted, meditation turns out to be too soft and all sorts of distractions appear. This error will be more difficult to correct later. At the same time, you shouldn’t strain yourself either. The shoulders should be relaxed throughout the meditation.

You need to sit not too tense, but not too relaxed.

Place your right palm on top of your left and lower it to your feet. There are no particular difficulties here. It is important not to strain your arms or press them too tightly against your body. The hands just lie relaxed. Now the head, our recommendation is this: it is important not to lift your head high, it should be positioned naturally so as not to create tension in the spine. Breathe through your nose and let your tongue lightly touch your palate and front teeth. The eyes are directed to the tip of the nose. This is not about looking at the nose, but about the line of sight passing through the tip of the nose. Usually, if you sit on the floor during meditation, your gaze passes through the tip of your nose and is fixed at the floor level.

Eyes during meditation

There are also many interpretations regarding how to keep your eyes open or closed during meditation. Some traditions recommend closing your eyes, others keeping them half open. Here, again, we recommend doing what is most convenient for you.

In continuation, watch the video that will help you learn how to meditate correctly, choose the best time and place for meditation, breathe correctly, monitor your consciousness during meditation, etc. Enjoy watching!