Guide
1
best time for meditation - early morning or late evening.At this time, the man is easier to relax and forget about everyday problems.Indian yogis prefer to meditate in a period from four to six in the morning on an empty stomach.Immediately after a meal can not be engaged.Depending on the density of the ingested food, wait 1 to 2 hours before you start to meditate.If you decide to practice regularly, plan your meditation for one and the same time.So you are accustomed to the discipline of body and
mind.Your practice will be successful.
2
For classes choose a quiet, roomy and warm place, where there are no drafts or excessive heat.Under his feet lay a soft carpet.Clothing for meditation should be free, preferably made of natural fabrics.
3
Take a comfortable position for meditation, helps to relax the body and thus to control the mind.Back and head, always keep straight, do not slouch.Convenient location for meditation - lying on his back in a pose "Savasana".Feet shoulder width apart, and your hands are around the torso, palms up.In this position, you can fall asleep involuntarily, so go to this position after the learn to meditate in a sitting position.Sitting posture: Vajrasana, Padmasana, Siddhasana, sukhasana, Ardha Padmasana.The Japanese prefer to meditate sitting on their heels, the Indians - in a pose of "lotus".You can simply cross-legged and putting hands on his knees.Find a position in which feel most comfortable with, to focus on the practice of meditation and not be distracted by the pain.
4
When you fully prepare for meditation, calm the mind and breath.Close your eyes.Slowly inhale, filling the stomach, and exhale slowly.The optimal mode of respiration: 4 seconds - inhale, 2 seconds - pause, 4 seconds - an exhalation, 2 seconds - pause.Breathe evenly over two or three minutes.Then pay attention to the thoughts that arise in your mind.Determine where they come from and where it goes.Watch the thoughts from the outside and try to slow their flow.Ideally, you reach a state of "emptiness" - the total absence of thoughts.Sit in a state of complete rest, focusing on the breath and the sensations of your body for 5-10 minutes.Come out of meditation smoothly, without sudden movements.After learning how to control your breathing and thought, you can proceed to the implementation of other, more complex meditation.