Zazen

Basic Meditation Techniques

Meditation is a popular method of relaxation, recovery of internal strength and distraction from stress. She does not solve issues by herself, but helps to maintain self-control, to think rationally and rationally..

Many successful people meditate to keep their mind in good shape:

• Ray Dalio – businessman, investor, founder of the world’s largest hedge fund Bridgewater Associates.
• Timothy Ferris – writer, investor, business angel.
• Oprah Winfrey – media mogul, the first ever black woman billionaire.

You do not need to have special knowledge or skills to begin to meditate regularly. Enough to strive for harmony and listen to yourself. Here are a few practices that beginners should consider..

1. Zazen

The main goal of this technique is to calm the body and mind. From Japanese, zazen is translated as “sitting meditation” – during it you need to sit on a pillow or rug with crossed legs (lotus position) and half-open eyes. The European Community often practices this technique while sitting on a chair..

The main thing is the straight spine, aligning the ears and shoulders in one line. The chin is retracted, the diaphragm is lowered. The left palm is on top of the right, the pads of the thumbs are touching. Hands form an oval. The abdominal type of breathing is used. Zazen applied by masters of art in Japan to calm down before creativity.
This species has a large community in the world, so it’s easy to find a group to visit if you live in a large city. True, this is not necessary – individual execution is more effective..

2. Vipassana

This word translates as “clear vision” or “insight.” A rational way to cleanse the mind, which helps to see things as they are. Vipassana is a famous practice from Buddhism, where much attention is paid to concentration.

Sit comfortably and breathe normally. Then focus on the movement of the abdomen while breathing – that’s all, what is in attention. Nothing else should happen. Thoughts are focused only on the stomach. If the mind is distracted, name the object of distraction – “sound”, “memory”, “plans”.

Technically, Vipassans are compatible with other activities – morning exercises, reading a book, breakfast. It is important to focus on what is happening with the soul and body, the exact separation and understanding of the sensations. No negative or positive coloration. Cleaning is just cleaning, not an annoying household chore. The essence of technology is in full awareness of the current moment and what you are doing.

3. Transcendental meditation

This technique is one of the Mantra meditations (a set of pronounced sounds). She appeared around the middle of the 20th century and gained great popularity in the 1960s and 70s because her founder, Maharishi Mahesh, was the spiritual teacher of many celebrities..

Transcendental practice is carried out twice a day for 15-20 minutes. For her, it is necessary to hire one of the licensed instructors, so that he individually selects the desired mantra. Initially, you can use the universal mantra “OM”.

Take a comfortable pose and breathe calmly. Start reciting a mantra that ends with a full exhalation. Hold your breath for 2 seconds and concentrate on the solar plexus. After, shift your attention to the lungs, throat and crown. Take a breath and repeat the mantra.

Despite the large amount of criticism due to the focus on the commercial component, TM has many fans around the world.

In the 2000s, the “natural stress reliever” method appeared. This is a simplified TM, from which some mystical components are excluded, for example, yoga flights and puja initiation.

4. Yogic meditations

The culture of yoga has many meditative practices that are performed both separately and jointly:

• Asanas (adoption of poses).
• Pranayama (breathing exercises).
• Pratyahara (separation of the senses from the objects to which they are attached).
• Dharana (concentration on the subject).
• Dhyana (contemplation).
• Samadha (inner assembly).

Consistent execution of techniques is called samyama. An important component of practice is also ethical standards: non-harm, refusal to lie, non-coercion of others, self-control and lack of greed.

The simplest poses in yoga:

• Pose of the child (Balasana).
• Pose of a cat (Bidalasana).
• Pose of a cow (Bitilasana).
• Dog poses face down (Adho Mukha Svanasana).
• Pose of traction (Uttanasana).
• Pose of the triangle (Trikonasana).

5. Taoist meditations

The roots of Taoism go back to the teachings of Tao Te Ching, are part of the Chinese religion and philosophy. One of the goals of meditation in Taoism is the creation, transformation, and circulation of vital energy. This helps to unite the mind, will and body, bring them into a stable effective state, find peace.

The basis of the sessions is the practice of contemplating inner silence, respiratory concentration and inner observation. Taoist meditations perfectly help to cope with stress, and, most importantly, to prevent it, to come to informed decisions. This is a reasonable choice for people who pay great attention to the harmony of the body and consciousness with nature..

One of the most popular techniques based on Taoist alchemy is qigong. It includes not only meditation, but also exercise. The foundation of the technique is focused breathing, inner composure and smooth body movements.

Qigong exercises are many. Separate sets of actions are used for healing, restoring harmony, strengthening the body, and spiritual development. Qigong is a useful complex suitable for those who can’t cope with motionless sitting meditation, but also want to learn how to control energy.

6. Guided Meditation

The techniques included in this group are the result of simplifying spiritual and mental practices to the philistine level. They are based on Buddhist, Taoist, Confucian traditions, but have a more utilitarian character, adapted to the modern dynamic lifestyle.

Guided meditations are usually done in video or audio format:

• Traditional practice audio guides.
• Sessions of controlled imagination.
• Affirmations.
• Binaural beats.

These techniques are suitable for those who do not understand how to approach the classical meditative techniques or are not ready to become attached to their religious component. They help to get rid of overstrain, work out psychological trauma, increase self-esteem, disperse the mind for creative thinking..

Conclusion

There are no right or most effective approaches to how to work with the inner world. Respect your own personality and do not turn the process into a test if a specific technique “does not go”. Among the many practices you will surely find your own, which will calm, motivate and unlock the potential.

Applications:

• Headspace: Guided Meditation (For IOS and for Android).
• Meditation and Sounds by Verv (For IOS and for Android).

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