From audio guide to vipassana: How to find your type of meditation
Every day a tremendous amount falls on us. information noise, and the Internet, social networks and new technologies do not contribute to calm and concentration. If we add to this the psychological overload to which the average urban resident is exposed, it becomes clear why according to WHO forecasts, by 2020 mental disorders will be among the top five major diseases of the world’s population. The issues of stress management worry many, but it is not very clear where to start.
Although mass meditation is still surrounded by a layer of something esoteric, some corporations (for example, Google) have introduced this method of relaxation into their schedule. Meditation is used by structures like the largest prison in India, and even within the closed monotheistic religions, the practice of awareness recognizes a good way to maintain mental health. Meditative techniques are used in conjunction with psychotherapy, including for the prevention of alcohol abuse or as a tool to combat burnout.
We have already talked about the benefits of meditation and how people use it in everyday life. Meditation techniques are many, and if some people need an instructor, a group or special courses, others can be learned independently. We have prepared a guide on different types of meditation, which will help you choose the best option and painlessly introduce the practice into your life.
Directional meditation
The first and simplest thing that beginners recommend is the numerous applications for the practice of meditation and awareness. Usually they are simple and understandable, and only discipline is needed from the user: you turn on and follow the instructions. There are programs designed for a specific period (for example, ten days or three weeks), after which you can measure progress and see how far you have come.
There is no need to go somewhere or to contact other people - you can do it at any convenient time, but the applications are inexpensive (or free of charge). All kinds of tutorials on youtube belong to this category - however, you will have to search thoughtfully, filtering out questionable options. We told about the most popular applications (ZENIFY and Aware should be added to them), and a good overview of the video channels in English can be found on the Mashable website.
To suit: those who want to start independently and gradually practice the meditation without complicating the schedule.
Who does not fit: those who are annoyed by any sounds, or those who find it easier to get instructions once, rather than listening to it daily (in this case, as an option, you can refer to books about meditation, awareness and principles of the brain and emotions).
Breathing practices
Breath, on the one hand, occurs unconsciously and is controlled by the autonomic nervous system; on the other hand, within certain limits a person is able to consciously regulate it, changing the frequency or depth of the process. A few minutes of deep and calm breathing help calm down and concentrate, and observing it helps to regain the ability to calmly reason and soberly assess the situation.
The breathing practices have different modifications: with the calculation, with concentration only on the inhale or exhalation, with tracking of how the breath is felt in different parts of the body. Another option, as in the case of anapan meditation, is simply to observe the breath without trying to change it. In this case, the observation itself is meditation, you do not change the breathing pattern, but only watch it impassively, without reacting in any way. This category also includes yoga breathing techniques, including various types of pranayama.
To suit: those who want silence, who are annoyed with voice instructions, and mantras and visualization are more distracting, rather than helping to focus.
Who does not fit: those who have chronic problems with the upper respiratory tract (such as sinusitis), which cause difficulty in breathing, and those whose focus is too superficial and quickly shifts from observing breaths and exhalations to an internal dialogue.
Body scan
An extremely simple "independent" technique that brings quick results is a body scan, during which you have to go through the focus of internal attention throughout the body and try to relax even the smallest stretches of tension and ease unpleasant, painful sensations. You can perform it at any time and in any place - for example, at bedtime or immediately after waking up. This exercise is included in the MBSR psychotherapeutic method (mindfulness-based stress reduction, that is, stress reduction based on awareness), which is now used in various chronic diseases to improve well-being.
To suit: Beginners and those who find it easier to keep their attention in constant movement through parts of the body, rather than on breathing or a point before their eyes.
Who does not fit: those who find it difficult to relax completely or relax any part of the body. In such cases, it may be useful to first work directly with the body — use massage or body-oriented methods to “anchor” the feeling of relaxation.
Mindfulness meditation (mindfulnes)
This technique is an adapted version of traditional Buddhist practices, especially Vipassana and Vietnamese Zen Buddhism. The essence of technology is in the total presence in the current moment, "here and now." Pose or entourage does not play a special role, the main task is to notice the phenomena and processes inside and around itself. Awareness and presence are to focus all attention on what is happening, without following the usual scenarios on the machine.
To begin with, it may be worthwhile to take a specific posture and focus on the breathing and movement of the diaphragm - but after some experience this meditation can be practiced almost everywhere and at any time. According to practitioners of mindfulnes, one can consciously do absolutely everything, from meditative walking to thoughtful meal, listening to sounds, smells, sensations.
To suit: first of all, those who relate to meditation exclusively utilitarian and not looking for spiritual aspects in it.
Who does not fit: those who have problems with discipline, because this technique requires effort and concentration. Here, as with the study of languages: some can do it themselves, others need a strict schedule, homework and checklists.
Zen meditation
For many, the first association with the word "meditation" is a Buddhist monk sitting in the lotus position. Meditation is indeed an integral part of Buddhism, and Zen meditation (or zazen) is a fundamental practice, the purpose of which is to calm the body and mind and to understand the phenomena of existence in their Buddhist interpretation.
As a rule, zazen is practiced sitting on the floor or pillow in the lotus or half lotus position, often facing the wall. Important requirements are absolutely straight back from the base of the spine to the neck, stiffness and proper breathing. In Zen meditation there are two tools for balancing the mind. The first is a focus on breathing (it is recommended to count the breath to oneself). The second option is to “just sit”, without focusing attention on any object, and observe what happens to the mind, inside and around itself. Start practicing zazen makes sense with a teacher who explains the nuances and talks about the basics.
To suit: those who are interested in Buddhist philosophy and are ready to add some religious aspect to their meditation - zazen centers are often practiced along with other elements of monastic service to Buddhism: singing, reading ancient texts, rituals, and so on.
Who does not fit: newcomers and those who want to avoid any references to philosophy and religion, as well as those who suffer physical discomfort and immobility.
Vipassana
This method also came from Buddhism, but the observance of the rules (except for the obvious ones, from the category of not doing harm to living beings and to oneself) requires minimally. True, most teachers are unanimous in recommending not to consume alcohol and any other intoxicating substances. The basis of the technique is again the observation of breathing, sensations in the body and own reactions to these sensations.
True, Vipassana has an obvious difficulty: it needs to take courses of ten days in special centers, which are in different countries and cities. As part of the course, students learn three different techniques: the first three days are devoted to the practice of Anapana, then you get the Vipassana technique, and on the tenth day, a short instruction on metta-meditation is given.
To suit: Vipassana implies silence and complete informational deprivation, which means it suits people with burnout and stress overload and those who want to “reboot” and change, for example, eating habits or start to get up early.
Who does not fit: those who cannot devote ten days to isolation from the whole world; those who cannot accept the rigid rules (rise at four in the morning, vegetarianism, vow of silence). With great caution you need to treat the course for those who are in the acute phase of depression or anxiety disorder.
Dynamic methods
Strictly speaking, with proper concentration, any occupation can be turned into meditation. Drawing, handicrafts, sports - whether it is a five-kilometer jogging or lifting weights; if during practice you are focused on the current moment and your stay in it - you definitely meditate. Qigong can be considered a particularly meditative type of sports. Qigong is a work with "vital energy of qi", which includes complexes of traditional respiratory and physical exercises.
Qigong is a plexus of Taoist philosophy and Buddhist psycho practitioner. There are thousands of different qigong practices within which more than eighty different types of breathing and techniques can be found. You can find recommendations to engage in qigong for the prevention and treatment of diseases, and in the Chinese martial arts communities, qigong is perceived as a tool of concentration and an important element of combat skills.
To suit: those who prefer to integrate the practice of meditation into active work with the body and cannot stand the idea of static and stillness.
Who does not fit: those who find it difficult to slow down (it is easier either not to move, or move quickly), and those who cannot be in a group without being distracted by strangers or the environment.
Mantras
If neither the breath, nor the observation of sensations, nor the dynamic techniques come to you, perhaps the mantras will work. The term itself is promising: “man” means “mind”, and “tra” means “free”. Singing mantras is supposed to help calm the mind, relieve nervous tension and improve concentration.
The mantra meditation technique is simple: take any comfortable posture, close your eyes and repeat the chosen mantra to yourself or out loud. Sometimes the practice is complemented by shuffling the rosaries. You can meditate a certain amount of time or until a certain number of repetitions (usually 108 or 1008).
To suit: those who are interested in the culture of India and extract for themselves an additional meaning from the very content of the mantras; For those to whom monotonous speaking helps to stifle the internal dialogue.
Who does not fit: those who see in the singing of mantras a contradiction of their own religious or philosophical convictions; group mantra meditation is not suitable for people who are shy and feel ridiculous looking while singing and cannot focus on meditation.
Meditation yoga
In the minds of most, yoga and meditation are closely related, and rightly so: in yoga, there are many meditative techniques and directions, including chakra meditations, trataka meditation, kundalini, kriya yoga, tantric practices, and so on. They should be practiced under the guidance of an experienced teacher, preferably within a reputable center. Describing in detail each practice is not necessary, but nidra deserves special mention.
Nidra, or "sleep yoga", is a technique by which even a person who is not at all prepared and not familiar with yoga can get tangible results after the first attempt. Nidra yoga trainers recommend this technique for deep relaxation, improving sleep quality, fighting insomnia and nervous exhaustion.
To suit: those who are very tired and can only "lie in the direction of productivity"; those who have a limited time and strength resource and need a quick result.
Who does not fit: those who are freezing all the time; those who cannot lie without moving.
Photo: svetlanakononov7 - stock.adobe.com
