Meditation: three techniques used by psychologists

For Buddhists, meditation - the basis of religious practice. But it is also an effective way to overcome the psychological tension, stress, strong emotions mitigation. Psychologists have adopted meditation techniques. Here are three of them.

"She looks like an endless vacation. It is better than the deep sleep. This quieting of the mind, which exacerbates all, especially the perception of your surroundings. Meditation makes life fresh "- describes his meditation twenty years of experience Hugh Jackman. Actor surprisingly accurately grasped the essence of the process, which the Dalai Lama calls "by bliss."

Meditation in Buddhism is the basis of spiritual practices. Many psychologists have adopted meditation techniques, but not everyone knows what a variety of results is possible to achieve with their help.

"In the West, meditation is seen solely as a way to put himself in a state of rest. But its possible wider. Moreover, if too much engaged in peace meditation, can, on the contrary, become too nervous - says the philosopher, orientalist Andrey Paribok. - In the practice of meditation, we achieve the ability to control the spontaneous flow of consciousness, to direct attention to a particular object. As a result, if there is an emotional or mental confusion, whoever owns the meditative techniques, has the ability to break it, not allowing the mind spontaneously over a mock ".

Shamatha - a concentration

Shamatha - one of the main types of meditation. According to psychologist Daniel Goleman, it focuses on the mind back to the highest point of concentration, which he calls the focus.

Daniel Goleman notes that in the course of meditation "pumped" the frontal lobes of the brain responsible for self-control and the will. In a world where information flows poured from the smartphone screens, TV screens, billboards, in newspapers, it is imperative to learn to stop, to prioritize and move towards the goal.

Meditation becomes a tool that helps us to calm the storm and focus on the main

Due to the scattering of attention we can be too late to notice that our life has turned into chaos. We are like a boat in the middle of the storm and barely able to bring the situation under control.

Meditation becomes a tool that helps us to calm the storm and focus on what matters most, rising to the position of the observer. Experienced practitioners have warned that the effect is not achieved immediately, and as a result of regular exercise: it should be carried out every day, at about the same time, gradually increasing the intensity of exercise.

EXERCISE mental concentration

Take the time, find a place where you will not be disturbed, sit comfortably with your back straight, close your eyes and focus on your breathing. Inhaling and exhaling, and then inhaling and exhaling. Our consciousness rhythmically, the breathing cycle is pleasing to him. Make sure that the air goes in and out through the nose, filling the lungs and diaphragm. Feeling that distracted, gently go back.

Most likely, thoughts and memories will distract you. It is natural. Simply return to the track himself breathing. At the end of practice slowly open your eyes, sit a little more, thank yourself for practice.

WORKING WITH EMOTIONS

Buddhist teachings given to work with great attention to emotions. It comes from the fact that anger and envy cloud the mind, and the love and the joy of his ennobling. Compassion for others - required for Buddhist quality. Practice generosity and caring for others is impossible for someone who is immersed in a state of depression or anger.

Meditation helps to expand the emotional range, enhance the experience of joy, happiness, unconditional love and acceptance in relation to the world and people. Compassion, sympathetic joy and equanimity Buddhist teachers recommend to practice together as one feel more supported.

Metta Meditation, meditation or loving kindness

This practice is especially valuable if you want to have relationships with others have changed, so that they become more warmth and understanding.

Find a quiet place, sit up straight, close your eyes. The first couple of minutes, concentrate on your breathing, watching as the mind calms down. When other thoughts cease to fill the mind, wish themselves joy, health and happiness. Say to yourself, "I wish myself to be happy", "I wish myself health." It is better to say these words to the beat of breathing. If you have any negative feelings begin to appear, dissolve them in the experience of the love of self.

Then imagine a better friend or loved one. Give him love, wish happiness and health. If you feel tension in your body, watch out for him, slowly dissolving it in a state of joy and love. Imagine a friend: colleague, the seller of a neighboring store, a neighbor - the person to whom you are neutrally set, and wish him happiness and goodness, freedom and joy. It is difficult to feel the love of the unfamiliar person, but gradually, in the course of practice, it will make everything easier.

The most difficult thing - to wish happiness to someone you disliked. But that and the most important in the development of loving-kindness. Actor Richard Gere, for many years fascinated by Buddhism, mentally wish happiness to each person, and this, according to him, brings joy especially to him.

Sincere wishes for good health and to those who did bad to you - it is a real breakthrough in the mastery of emotions. And this is the penultimate stage of the Metta meditation, after which you may wish happiness to all living beings. Stay in this state, observe the changes that have occurred to you. Thank yourself for practice.

ANALYTICAL MEDITATION

Having mastered the ability to concentrate on your breathing, you can go to the next level of meditation. It refers to the practice of Vipassana, aimed at awareness and wisdom development. The essence of analytical meditation - a concentration on the object, internal or external, in order to develop certain qualities, such as compassion.

"Analytical meditation in the East - that is meditation - says Andrey Paribok - but one who thinks, tends to take a position on the situation. For example, in meditation, a thought comes to him, "Ivan - a bad man." But he does not dwell on it, do not "hang", and notes that such a thought came to him, but that's just an estimate. He looks at this estimate by gradually disconnected from it. The challenge is not to cling to the idea of ??the object, and let them go. "

To think you can about different things - about life and death, happiness and his own family, about the importance of care in the world. It is important to choose a specific theme, focus on it and to focus on the breathing cycle, which will help keep the focus of attention.

Meditation on the development of empathy

Sit up straight. Start with the implementation of the practice of concentration on breathing and calm the stream of consciousness. When you feel ready, you focus on a particular thought. For example, think of a situation where you have suffered, and someone took care of you. What feelings do you have? What felt like this man? How is it changed?

Recall a time when you have to take care of someone. What was the reaction? What do you feel at this? Think about how many sentient beings suffer every day. Wish them out of suffering, mentally stretch a helping hand. You are in a state of meditation as much as it is needed.

Take a few breaths, gently return. Thank yourself for practice. In the future, the quality mark, which appeared in your meditation, and develop it.

Meditation - is not a static exercise that each time the same way. As a practitioner of spiritual growth technique is complicated. Its ultimate goal is the constant use of this way of thinking, to experience life in all colors.

Take a few breaths, gently return. Thank yourself for practice. In the future, the quality mark, which appeared in your meditation, and develop it.

Meditation - is not a static exercise that each time the same way. As a practitioner of spiritual growth technique is complicated. Its ultimate goal is the constant use of this way of thinking, to experience life in all colors.