Meditations – basic techniques

Meditation-relaxation

The basis of meditation is relaxation. The practice of relaxation will help to learn this. First of all, emotional and mental tension is removed through the relaxation of the physical body. Relaxation is a kind of rebooting of the biological system and the possibility to harmonize quicker the unstable manifestations of the psyche.

In addition, when the body is relaxed, the mind of an individual disconnects from it thereby being released from the physical interests and the household needs. In this state, the individual is able to understand own essential interests and core values more deeply. 

Gradually mastering the skill of meditation, the meditator attains the status of an Observer in which he is able to look at own life as if from outside. In this state you assess yourself and things happening around not inside as an emotional participant in the events, but as if from the outside. This gives you the opportunity to more objectively understand the events and to find answers to many questions. Having mastered this practice, the individual can effectively cope with the negative reactions for a short time and find ways out of difficult situations.

During the relaxation, and uncontrolled transition into sleep is possible, especially at first. Despite the fact that the meditation didn’t work out in this situation, such a dream has a plus — after waking up, we feel more peaceful and harmonious. It can be 20-30 minutes of passing out, but, after deep relaxation, a feeling of vigor and vitality is left like after a long sleep.

Collective meditations at Ayfaar begin with the practice of relaxation or concentration. A simple relaxation is based on the sequential direction of attention on the participants to the body parts starting from the top of the head to the tips of the toes (or vice versa). The breathing practice is often used at the individual meditation.

In the classes on meditations, we give different techniques in order for the members of the group can feel them on themselves and find a comfortable way of relaxing for the individual practice. The following is an example of meditation-relaxation, which can be performed under the voice of the master or individually.

Meditation-concentration

The effectiveness of meditation depends on the ability to concentrate on anything. Concentration develops the ability to focus on one interest. Having learned this, the individual is able to filter his thoughts and control own interests.

With constant practice, the level of awareness increases (see the article “Mindfulness is our compass in the multiverse and the key to a harmonious life”), the skill of recognizing own subpersonalities and the skill of the focus of attention management develop. Estranged from the outside world in an altered state, the meditator learns to understand his more true nature. 

The ability to concentrate on one thought, idea or question allows not to be wasted on a lot of interests, but to direct attention in a desired direction related to the core values. It gives an individual a more fruitful analysis of the situation and find a fast solution to any problem. Also the practice of meditation-concentration helps to develop the state of Observer that allows to better navigate in life processes (see the article “the Status of ‘Observer’ or getting acquainted with yourself”). There are other advantages of meditation-concentration — the meditator gains perseverance and activates the volitional aspects.

Some practices of the concentration give an effect of relaxation. The following is an example of technology with a double concentration on a point and breath, which helps relax the body and concentrate attention.

Meditation-visualization

If you have not developed the skill of visualization, and you can’t easily form an image in your mind – that’s not a reason to put the meditation aside. Most people do not have the ability to see vivid images. Often we experience sensual or mental images when clear picture before the mind’s eye is absent, but we well understand what it is.

Meditation-visualization helps develop imagination. However, this is not its primary objective. This meditation is a good psychotraining, which gives the meditator the ground for self-examination: research and transformation of images occurring during the visualization, comparing them with own mental states. Associative images help the individual to find his suppressed problems, as well as core values.

Also the practice of visualization allows dreams and fantasies, which are currently impossible to implement in reality. For example, if in a cold winter working day, you want to bask under the sun on the sandy beach of the Mediterranean sea — relaxation with visualization will help sink into the desired and get pleasant feelings and good mood for the rest of the day. Don’t you believe? Check it out!

Typically, visualization is performed after relaxation. Visualization techniques themselves are very diverse and are customized to the intent and purpose of the meditator. For the development of imagination at the initial stage, you can try the following practice for enhancing the internal vision.

What can you do right now?

Keywords: meditation, concentration, visualization, meditation techniques.

Close Menu
Яндекс.Метрика