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Meditation technique: restore order in your head in 12 steps

Техника медитации: наведи в голове порядок за 12 шагов

Meditation (from the Latin. Meditatio - meditation) - a type of mental exercises used in the composition of spiritual-religious or recreational practice, or a special mental state arising from these exercises (or for other reasons). There are many meditation techniques. During meditation, the practitioner usually needs to take a certain posture. The object of concentration is usually the sensations inside the body, internal images, less often emotions. Sometimes the object of concentration may 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 the so-called awareness. Take this page with you on vacation, take a good rest.

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

“Awareness means that you are here and now and open to the world,” says Andy. “It does not teach you to pretend that there are no problems, it teaches you not to rave about them too much.”

Twelve Conscious Steps

  • 01. Find a quiet place and set the timer on the phone (with a calm signal) for 10 minutes.
  • 02. Sit on a comfortable chair, do not cross your arms or legs. Feet flat on the floor, hands on their knees.
  • 03. Look somewhere a few meters away from you, without focusing on anything specific.
  • 04. Take five deep and noisy breaths. Inhale through the nose, exhale through the mouth. Close your eyes.
  • 05. "Scan" yourself from top to toes. Feel how you feel where the body touches the chair, where the legs touch the floor, feel the weight of the arms.
  • 06. Pay attention to all smells, sounds and other details: the way it smells of food from somewhere, the wind from the vents, the retreating motorcycle outside the window.
  • 07. Now turn back to yourself 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 as you feel, and this can hardly be changed. So it's calmer, right?
  • 09. Now focus on breathing. Breathe into account: breath - one, exhale - two, and so on until ten. How to finish - repeat.
  • 10. Your thoughts will start to wander by themselves - this is what we wanted. Focus once more on your breathing.
  • 11. When the timer beeps, do not jump from the chair. Think for a while about what you are going to do next.
  • 12. And finally: try to maintain this calm within yourself as long as possible. And then find a quiet place and ... see paragraph 01.