Deep meditation technique

I think that everyone has heard about meditation, and at the same time everyone is most likely different. You can meditate for only a few minutes a day, or you can go to specially designated places and enlighten yourself within a few weeks. And the last option is especially interesting, since it can be compared almost to a rebirth.

There is nothing complicated and magical

As my experience shows, meditation is considered to be 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 mental exercise, or rather, even discharge. Something like brushing your teeth.

Meditation is just training the ability to break out of the continuous stream of thoughts that people are usually immersed in. Teaches you to stop internal dialogue. Stop what people call "winding themselves up."

The sheer number of meditation techniques does not add clarity. Indeed, there are hundreds of ways to achieve "no thought", from very simple to very complex, and people do not always stumble upon simple methods. As a result, they do not succeed, and the belief that this can somehow work is lost.

My technique

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 cannot read it. Therefore, 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 continuously repeats. This allows you to displace other thoughts from consciousness, thereby suppressing the internal dialogue. It is with the use of the mantra that we will meditate.

Yogani suggests using the phrase "I AM" (ayem, translated as "I am"). Moreover, he offers to work with this combination, regardless of your native language, since it is not the meaning that is important, but simply the sounds. In fact, nothing is important at all, and you may well use any other mantra, be it "I am", "Motherland" or "Lord have mercy".

You will need 20 minutes, during which no one will distract you. Sit in a comfortable position in a comfortable position. On a chair or sofa. You don't have to sit on a yoga mat in padmasana. Moreover, I recommend that you do not do this, even if you know how. You just need to relax. However, you should not try to meditate while lying down. Very often this leads to falling asleep.

Set a timer or alarm to go off after 20 minutes. Choose the softest, quietest signal. Or you may not bet at all. Just make sure that the clock is visible from the place in which you are sitting, without unnecessary movements.

Close your eyes, relax. Peer into the darkness and color spots that flicker on your closed eyelids. Don't worry, you don't need to see anything there, these are just chaotic spots. Take a couple of calm breaths in and out. Say inwardly your mantra. Listen to the inner silence that comes after this.

Your brain will immediately return to thinking, which will take its course. This is fine. This is a common thing. As soon as you understand that there are thoughts in your head, say the mantra again. Calmly, not in a hurry. Listen to the silence. The brain will return to thinking again.

Do not try to completely clear your head of thoughts. It is unlikely that you will succeed. And most importantly, do not be discouraged and do not judge 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 say it, no matter when.

You will definitely have thoughts "I'm tired of sitting here", "maybe that's enough for today?"This is okay, just say the mantra to yourself one more time.

Do not associate the recitation of the mantra with inhalation or exhalation. Pay no attention to your breathing. And if you do, just say the mantra.

Perhaps someone will enter 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 meditate sometimes, but rather regularly. Changes will slowly begin to occur. The main thing is not to wait for them:)