В последние несколько лет все больше людей начинают изучать сферу духовного развития и знакомиться с различными ритуалами. Один из самых известных — это медитации, которые стали настоящим трендом. По статистике, 500 миллионов человек ежедневно практикуют медитации. Разберемся, что же в них такого особенного?
Медитация — ментальная тренировка в рамках религиозной практики или с целью добиться спокойствия и расслабления
Религиозная подоплека
История медитаций тесно связана с религией, в которой эти практики используют. В каждой религии есть свои методы самопознания, но мы рассмотрим их с точки зрения законов буддизма и даосизма.
Буддисты считают, что жизнь полна страданий, а причина сих, в нашей привязанности к вещам, чувствам, собственному «я». Главная цель — избавиться от этих привязанностей, успокоить разум.
Буддистская медитация включает в себя множество медитационных техник, нацеленных на развитие внимательности, концентрации, умиротворения и прозрения. Буддисты используют медитацию как один из способов достижения просветления и нирваны.
Если вы достаточно тихи, вы услышите поток вселенной. Вы почувствуете его ритм. Иди с этим потоком. Счастье впереди. Медитация — это ключ. — Будда
Даосизм – это религия, в основе которой лежит учение о «дао» — пути достижения гармонии. Дао – это начало всего и основным его правилом является следование своей судьбе («потоку жизни») без сопротивления, а иногда и просто плывя по течению.
Даосская медитация направлена на обретение Срединного пути, равновесия Инь и Ян, для чего следует прежде всего найти равновесие в самом себе. Основная трансформация в процессе занятий даосской медитаций — духовная: «бессмертный» в полной мере ощущал и переживал даосскую картину мира, реализовывая идеал единства со всем сущим и с Дао как таинственной первоосновой мира.
Когда я освобождаюсь от того, кто я есть, я становлюсь тем, кем я могу быть. — Лао Цзы
А что наяву?
Популяризация медитаций началась примерно в 1970-90-х. Изначально их продвигали хиппи в западных странах, позже ими заинтересовались знаменитости, а потом уже и обычные люди.
В настоящее время медитации вошли в повседневную жизнь многих. Инфлюенсеры утверждают, что медитации помогают им сосредоточиться, разложить по полочкам свои мысли, приводят их к правильному выбору и гармонии.
Усиление эмоционального восприятия, ощущения энергии других людей, глубинное видение себя и своих желаний, силы на осуществление самых масштабных целей — все это пробуждается в вас с помощью практик.
Медитативные техники
- Дыхательная медитация
Здесь ваш фокус направлен на дыхание. Вы следите за естественным темпом дыхания, тем самым успокаиваясь.
- Сделаете вдох через нос на 4 счета
- Задержите дыхание на 16 счетов
- Сделаете выдох через рот на 8 счетов
Вы можете почувствовать легкое головокружение, это нормально, так как организм насыщается кислородом. Стоит просто вернуться к обычному темпу дыхания, и вы придете в норму.
- Медитация осознанности
Ощущение своего присутствия здесь и сейчас, фокусировка на субъекте — себе, а не объекте.
- Сядьте на стул, поставив ноги на пол, или скрестите ноги на полу.
- Прислушайтесь к внешним звукам.
- Сосредоточьтесь на темпе своего дыхания.
- Обратите внимание на возникающие мысли, но не прогоняйте их. Спокойно примите и позвольте им уйти.
- Переведите внимание на запахи, окружающих вас предметов, а затем вернитесь к дыханию.
- Положите руку на энергетический центр — внизу живота, почувствуйте как его энергия разливается по вашему телу.
Вам нужно сфокусироваться на ощущениях своего тела: температуре, дыхании, степени напряженности.
- Фокус медитации
В этой медитации вы направляете свое внимание на объект.
- Выберите любой статичный объект.
- Рассмотрите его оттенки, формы и детали.
- Представьте как вы прикасаетесь к нему сначала пальцем, а затем всей рукой.
- Почувствуйте звуки и запахи объекта, не приближаясь к нему.
- Закройте глаза и детально нарисуйте выбранный объект в вашем воображении. Мысленно прикоснитесь к нему, отследите как поменялось ваше отношение к предмету.
Техника позволяет не только расслабиться, но и развить навыки визуализации.
- Мантра-медитация
Вы повторяете текст мантры 108 раз. Необязательно знать его наизусть, достаточно произносить конкретные, важные для вас слова, например «спокойствие» или «любовь».
- Проговаривайте это слово
- Начните произносить его шепотом
- Почему вы выбрали именно это слово?
- Какие вибрации вы чувствуете в своем теле?
- Как изменилось ваше состояние?
Вслух задавайте себе эти вопросы, а по завершению медитации пробудьте в этом состоянии еще 10 минут.
Это наиболее известные и легкие медитации. Основное, за чем нужно следить, выполняя их, это: осанка (держите спину прямо), дыхание и правильная поза. Выберите для практик тихое и проветриваемое пространство, где вы будете чувствовать себя расслабленно и безопасно.
Личная подборка
Я собрала несколько видео-медитаций. Они дляться от 5 до 25 минут и помогают привести мысли в порядок, когда вы чувствуете себя тяжело.
Медитация на расслабление ума и тела
Медитация на избавление от негатива
Медитация на знакомство с теневой стороной
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