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The technique of meditation: put in mind the order in 12 steps

Техника медитации: наведи в голове порядок за 12 шагов

Meditation (from Latin meditatio - meditation) is a kind of mental exercises used as part of spiritual-religious or recreational practice, or a special mental state resulting from these exercises (or for other reasons). There are many techniques of meditation. During meditation, a practitioner usually needs to take a certain position. The object of concentration is usually sensations within the body, internal images, less often emotions. Sometimes an object of concentration can be an external physical object. Meditation can be combined with breathing exercises.

One of the simplest and most effective ways to calm down and overcome internal chaos is meditation. One of the simplest techniques in this sense is so-called awareness. Take this page with you on vacation, rest as it should.

The technique of awareness became popular thanks to Andy Paddikomb , whom The New Times in 2014 called "Jamie Oliver 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 had learned - a new technique of bringing the inner world in order (perhaps you even met his book Meditation and Mindfulness, it was published in Russian).

"Awareness means that you are here and now and are open to the world," Andy says. "She does not teach us to pretend that there are no problems, she teaches us not to get mad because of them too much."

Twelve conscious steps

  • 01. Find a quiet place and put the timer in the phone (with a calm signal) for 10 minutes.
  • 02. Sit on a comfortable chair, legs and arms do not cross. The feet stand on the floor, hands on their knees.
  • 03. Look somewhere a couple of meters away from yourself, not focusing your eyes on anything specific.
  • 04. Take five deep and noisy breaths. Breathe in through your nose, breathe out through your 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 feet touch the floor, feel the weight of your hands.
  • 06. Pay attention to all the smells, sounds and other details: the way it smells of food from somewhere, to the wind from the window, to the receding roaring motorcycle outside the window.
  • 07. Now go back to yourself and scan the body again from top to bottom.
  • 08. Think about why you meditate. To curb emotions? Accept the fact that you feel the way you feel, and this can hardly be changed. So it's calmer, is not it?
  • 09. And now focus on your breathing. Breathe into the account: inhale - one, exhale - two, and so to ten. When you finish, repeat.
  • 10. Your thoughts will begin to wander by themselves - this is what we have been trying to achieve. Focus once again on breathing.
  • 11. When the timer beeps, do not jump from the chair. Think for a while about what you're going to do next.
  • 12. And finally: try to keep this calm inside yourself as long as possible. And then find a quiet place and ... see point 01.