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Meditation Technique: Tidy Up Your Head in 12 Steps

Техника медитации: наведи в голове порядок за 12 шагов

Meditation (from lat. Meditatio - thinking) - a kind of mental exercises used as part of a spiritual, religious or wellness practice, or a special mental state that occurs as a result of these exercises (or for other reasons). There are many meditation techniques. During meditation, the practitioner is usually required to take a certain pose. The object of concentration is usually sensations inside the body, internal images, less often emotions. Sometimes the object of concentration can be an external physical object. Meditation can be combined with breathing exercises.

One of the easiest and most effective ways to calm down and overcome inner chaos is meditation. One of the simplest techniques in this sense is so-called awareness. Take this page with you on vacation, take a good rest.

The technique of mindfulness became popular thanks to Andy Paddicomb , whom The New Times in 2014 called the “Jamie Oliver of Meditation.” At one time, Andy abandoned his studies at a gymnasium and became a Buddhist monk. Then he returned to secular life and began to teach people what he himself had learned - a new technique for putting his inner world in order (perhaps you even met his book “Meditation and Awareness”, it was published in Russian).

“Awareness means you are here and now and open to the world,” Andy says. “She doesn’t teach to pretend that there are no problems, she teaches not to rage because of them too much.”

Twelve conscious steps

  • 01. Find a quiet place and set a timer on your phone (with a quiet signal) for 10 minutes.
  • 02. Sit in a comfortable chair, do not cross your legs and arms. Feet stand flat on the floor, hands on his knees.
  • 03. Look somewhere a couple of meters away from you, without focusing your eyes on anything specific.
  • 04. Take five deep and noisy breaths. Inhale through the nose, exhale through the mouth. Close eyes.
  • 05. “Scan” yourself from the top of your head to your toes. Feel how you feel where the body touches the chair, where the legs touch the floor, feel the weight of the hands.
  • 06. Pay attention to all the smells, sounds and other details: how it smells of food from somewhere, the wind from the window, the roaring motorcycle roaming outside the window.
  • 07. Now turn to yourself again and once again scan the body from top to bottom.
  • 08. Think about why you are meditating. To curb emotions? Accept the fact that you feel the way you feel, and this can hardly be changed. It’s calmer, right?
  • 09. Now focus on the breath. Breathe on the bill: inhale - one, exhale - two, and so on until ten. How to finish - repeat.
  • 10. Your thoughts will begin to wander on their own - this is what we achieved. Focus again on the breath.
  • 11. When the timer beeps, do not jump out of the chair. Think for a while about what you are going to do next.
  • 12. And finally: try to keep this calm inside yourself for as long as possible. And then find a quiet place and ... see paragraph 01.