ЖуркаМурка

«Медитация — это ключ»

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?

https://pin.it/66C5DgF

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.

https://arzamas.academy/mag/599-buddha

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.

https://m.ok.ru/imperatri/topic/62509679913786

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. 

https://pin.it/4cTlW4q

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

  1. 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. 

  1. 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.

  1. 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.

  1. 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.

https://pin.it/2Pi7Hy8

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.

Утренняя медитация

Медитация на расслабление ума и тела

Медитация на избавление от негатива

Медитация на знакомство с теневой стороной

Медитация на наполнение женской энергией

Медитация на возвращение энергии

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