Mindfulness meditation is free. No health insurance premiums, drug costs, or expensive therapy. And it works! But first you must understand the authentic user, and then you have to practice diligently. If you do this, mental and physical problems will melt away. Try it! How can you lose?
To begin with, each of the 8 steps to take May Day, week, month, even a year before they were confident in their grasp that particular step. But before they become impatient, do not forget that building a good foundation for not rushing to step to step will pay off big time later. If the practice is only one step, in full, with confidence and awareness, it will lead to total liberation from stress and eventual "enlightenment ."
, but the rush to step to step, trying to speed up the process and get somewhere fast, results in nothing but restlessness and boredom. There will be no internal shift, without the AHA! moments, which are the experiences that can occur at any steps if step is practiced deep enough. It is these moments, split-second insight, and experience the "other worldliness' that are so important for the unwavering faith to develop the practice. Remember. This is not a belief system, it is unquestionably a personal experience
Whatever you do, do not think that stressful exercise. Relax in all aspects of it. If you're too tight, if you concentrate too hard trying to achieve this or that, stress will develop over peace. Let go, let go, let go.
Also, if you are too weak and simply drift through the practice by accident and by the way with only a weak attempt to concentrate and calm the mind, without penetrating wisdom will result. In the depths of your mind, concentration, clarity, calmness and a sense of randomly see "what is" at any time, are what determines the result of the quality of mind, insight and wisdom, which then leads directly to a stress-free life.
In other words, there will be no abandonment, no indifference, no impartiality or understanding of things, circumstances and people who are currently under stress. Without such a disappointment and denial, the deeper states of meditation is not possible.
will be a transition from the world dominated by the mind free, spiritual being, because the mind is just too entangled in the wrong ways with secular concerns. There May be experiencing spiritual progress, spiritual progress, but only to imagine. What you do and think about constantly all day and night are the real indicators of where you are and where you're headed.
So, how do we put it all together in a practice that leads to new understanding of life and reduce stress?
There are two basic techniques of meditation practiced today most of the meditators. One is called concentration meditation (jhanas), and the other is called wisdom or insight meditation (vipassana), which is now called "mindfulness meditation .'
The method described here combines, based on the actual Suttas Buddha, not the comments or ideas of those who follow the Buddha. Therefore, combining concentration and wisdom of the Buddha laid 2550 years ago in his Anapanasati Sutta, which means that the concentration and insight are inseparable.
This method does not advocate practicing separate methods - one method of exercise (concentration) for a while, and then trained others (mindfulness or insight meditation) for some time, as is now practiced by many Buddhists. The method described below and the practice of concentration and insight at the same time.
So, your practice is balanced at all times. This not only makes the practice of peaceful and non-stressful, but of course results in the eventual deep insights into the mind and body that can occur very quickly, provided that the right kind of effort and time dedicated to practice.
STEP 1 Thought Awareness
In order to establish a solid foundation in meditation, start practicing simple "thought awareness ."
Think about what you did yesterday, what will you do tomorrow or next year, as far as meditation session will last! What will you do after meditating, or about itching, or to swallow the whole time. All these thoughts can you wait.
When you feel that steal your attention, where they engage in them rather than to know that you're thinking, you lose consciousness. When this happens, be nice to think that stole your attention - but not too many types of
.Allow each thought to have their own space without angrily pushed him away, but at the same time, shift your focus from the content of thought, or what you are thinking about, the sense of thought. You will feel the tension in the brain when you're thinking, even thinking so happy thoughts. It is subtle, but the tension can be detected with some practice.
Thought is a conflict solver. So, when you thought you, of course, in the conflict. Thinking of how to balance your checkbook, or what you have to do tomorrow, or even think about how you can get people to like or respect - it's all conflicts. Fear of running out of money, it becomes unpopular, or disrespected, having something crave, but can not have it, or putting up with something you love and can not be solved - these are the objects of thought, where thinking is trying to resolve the situation of figuring it all out.
So, when we practiced, we no longer participate in any further thoughts as we realize that we are thinking. We stop trying to figure things out, or indulging in the contents of our minds, no matter how important it is to be resolved without regard to conflict of opinion is trying to solve, or plans that are trying to do.
When you continue to think, after they realized that it should be a meditation - it's not a good meditation. On the other hand, notice the thoughts, gently letting it be returned to your attention from thoughts of consciousness - it is a good meditation, even if you do it a million times
.noticed how the mind works
When you caught up in thought, and then successfully released the contents of thought, to take another step: Take a moment to realize the attachment you have for this thought (it seems very real and important to you ).then noted that this attachment can cause stress, and as importantly thought, it seems, the more stress it causes.
This observation and the realization comes to thinking more about thoughts and our attachment to it, but just experiencing feelings of stress or tension that provokes thought in our brains. Then we experience that tension release when you let a firm grasp of the mind at the thought.
This is how you begin to gain wisdom about how the mind works. You will also discover what your contributions and hostility are. In addition, May you find that "I" is produced by thought, and hence our "self" is nothing more than a mirage. Finally, after being trained in this way for some time, we let our own presumed importance, what is the cause of most of our stress.
This is how vipassana (insight) was developed in a quiet jhanas (concentration) practice, and how to develop mindfulness meditation.
So to recap: When mindfulness remember to think about something instead of simply conscious thinking mind, there is a tendency to quickly push the thoughts away, he hates you, considering that the fault of his meditation, and then quickly jumping to the your object of meditation, which is a simple idea of consciousness.
Instead of quickly pushing the thoughts away, however, take a moment and apply attention to grasping, feeling of tightness that has caused a thought of mind. I do not think about the content of the thoughts, just notice the feeling in mind that prouzročio.Misao makes it very important to note, because something or has to be resolved, or we try to think how to position yourself so that we are more loved, admired, respected, safe , happy, etc.
So, um, or trying to resolve the conflict, or trying to build the idea of "I" and "mine" - strengthening the "I" thought. But you do not have to think about all this, and do not try to understand. Simply notice the tension that creates thoughts.
then release the tension. Loosen understand that the mind has thoughts on that. You will feel your temples and eye muscles to relax when you physically do it.
then allow the mind to expand, releasing itself from the borders of the brain. Let it expand as it likes, and the unlimited space.
Now take a deep breath, and as you exhale, relax, let the arms fall from your shoulders, relax your face and stomach.
now happily notice your constant awareness of the mind, without thought, as long as you can.
Again, here is what to do when your mind is distracted in mind:
A. Use your mindfulness to understand, a feeling of tightness
B. Then release the tension.
C. Then allow the mind to expand
D. Now take a deep breath, and as you exhale, relax the body
an insight into how the mind works is not the result of the brain trying to understand all this. Insight comes like a flash, then a perfect understanding prevails. No need to keep reading more books or practice anything other than keeping your mindfulness and awareness as an anchor, watching the thoughts come and go. Now you're an observer, not a doer. Finally, if someone wants to go deeply into the jhanas and vipassana practice, controller, performer, must go.
All the wisdom of the universe is still within reason. All you need to do is calm the mind, then it directly to the waterways, except those that have traveled all my life to the innate wisdom has a chance to surface.
Practice this step 1 up your mind to slow down to such an extent that you can catch all of them and apply the 'A' to 'D' as follows:
A. Use your mindfulness to understand, a feeling of tightness
B. Then release the tension.
C. Then allow the mind to expand
D. Now take a deep breath, and as you exhale, relax the body and neck are standing on the beach.
then go to step 2, but in no hurry to step 1!
2 step. Gaps between thinking
As you practice, the mind calm and more rare. Then you notice the gaps between your thoughts. These are brief moments where the anticipation of what comes next, as if the mind is suddenly empty of thoughts and you are willing to wait for the next thought that comes your way.
Keep practicing this way to extend the period between thoughts. Do not go to step 3 until only a picture of empty mind, without thought, can be maintained for about five minutes.
STEP 3 Noticed the body breathing in the quiet gaps between thoughts.
At some point in these gaps between thoughts, and simply because nothing else happens, the mind will start noticing that the body breathes, you will notice the breath and out breath. It does not matter where you notice this breathing, just notice. You just know that the body breathes.
Stay with this awareness of breathing in and breathing out Stay with this notice as much as you can before you caught up in thoughts. Repeat this procedure until the breath of consciousness the mind can remain aware of the breath for about 20 minutes without interruption, with no or few thoughts, before moving to the 4th step.
4 step. Now we will begin after the Buddha's actual user attention on your breathing, or Anapanassati Sutta.
"is a case where a monk has gone into the wilderness, the shade of trees or buildings sit empty or folding legs crosswise keeps his body upright and placing attention primarily ."
Get the best grip you, the one that you will be able to maintain for the entire length of your meditation periods without moving. The best position is full lotus position where your right foot on top of your left thigh and left foot on top of his right thigh. This is only for very flexible people! Keep in mind that all positions must be meditating for a while to become comfortable in the meantime, there will be some pain.
Another good site is a half lotus, where the right foot is on the left thigh. Most of the statues and images of the Buddha show this position.
Burmese style is also very good, where your feet are not at the top of the thighs, but laid out in front of them. There are pictures of these positions, sitting under the "Basics of Buddhism" tab.
is sitting on a chair is fine as well, just sit with your back straight but relaxed, not sit back.
It is important to all of these postures in the end put the mindfulness of breathing before anything else. It means being able to sit comfortably upright and stable for long periods of time where you involved only in your breathing rather than getting caught in moving the body around and fidgeting.
Now, put in full mindfulness of the breath and go to step 5.
STEP 5 Detailed breath awareness
"Breathing in long, he distinguishes between 'I am breathing in long' or breathing for a long time, it is different: 'I am breathing out long. "Or breathing in short, it is different: 'I am breathing in short' or breathing out short, he distinguishes between 'I am breathing out a short ."
just know the detailed aspects of each in breath and out breath as you breathe - whether long or short, shallow or deep, fast or slow, or calm or stressful. You become aware of the length of breath how long it takes to inhale and exhale. One way is to see if it inhales and exhales are equal, or whether it is longer than the others. Another way is to see how calm and relaxed breathing can become. If you notice your breathing is tight and cramped, try to loosen or relax. Play with your breath and see how you can discover the subtleties.
Do it until you notice at the beginning, middle and end of each breath, and beginning, middle and end of each breath for about 20 minutes without the intervention of thought.
STEP 6 Awareness of the body
"He trains himself, 'I will breathe in sensitive to the whole body." He trains himself, 'I will breathe in sensitive to the whole body .'"
Here we will start two exercises that will open up and meet us with the energy centers in the body (and all the while remembering to keep all the breaths and breathe it in mind in the background). Breathe in and breathe out to become our anchor, our "go to" person when we find ourselves losing the consciousness of the Buddha said that mindfulness is the priority over everything else.
the first exercise harmonises the body and may protect against bolesti.Drugi harmonize body and mind and keeps the meditation practice is stable and balanced.
Begin with deep breathing and visualize the tailbone to move up your spine to the top of the head (in a seemingly counter intuitive way). Then let the exhale drop compared to the chest like a waterfall and around the pelvic area before you start another circle breathes the tailbone. Do this three times. Be sure to relax your body fully on the breath out - let your hands and face in the fall. Relax the belly, let it hang out! This is the first exercise, which lasts about 30 seconds.
After circling three breaths, the second exercise involves putting your attention on the body's energy centers or "chakras," It takes about one minute:
calm and breathe out twice from the forehead area just above and between eyebrows. Imagine this forehead area, and all the authorities in this field, opening and expanding.
Now the same thing in his throat - a hollow space below the Adam's apple - breathe out twice, and I imagine this area and all the organs in this area of the opening and expansion of
.Now do the same in the heart -. Center of the chest
The next solar plexus, or area of 2 "above the navel.
The following public spaces.
then tailbone area.
and eventually bring breath back to around about 2 "above the top of the head.
1 forehead
2nd throat
3rd heart
4th solar plexus
5th public spaces
6th tailbone
7th Top of the head
It is recommended that these two short excise duty is to practice meditation before each session.
Step 7 Tranquilizing body
"He trains himself, 'I will breathe in calming body fabrication (the breath)." He trains himself, 'I will breathe calming body fabrication (the breath )."
Now, just watch the breath and out breath. Make sure you know at the beginning, middle and end of the breath, beginning, middle and end of each breath. Do not focus too hard. Just sit completely relaxed and calm familiar with different parts of each breath. Try not to miss any part or breath. If you lose your attention, that's fine. Just go back and start again.
As you do, from time to time to think "easy, calm, relaxed," and the breath to calm all of them.
If meditation is done correctly with proper emphasis on the 'relaxed and consistent effort, your mind will rest until all the feeling of breath becomes very subtle and almost imperceptible. Many other things can happen, as well as the mind begins to explore the amazingly interesting region never knew existed.
Do this for as long as you can while away, or breath, or a bright light appeared in front of the (closed) eyes. It is good to consult a qualified teacher at this time, and characters and experiences can be misinterpreted.
Step 8 First jhanas
"He trains himself, 'I will breathe in sensitive to rapture." He trains himself, 'I will breathe in sensitive to rapture .'
Step 8 is really not a step, but the result of steps 1 through 7 Now your mind is the hunt for a deeper mental states, and it becomes engrossed! This is the beginning of profound changes in consciousness and understanding. This is the beginning jhanas.
there is nothing you can do directly to make these days. As a fact, trying to bring them to destroy them, because they are very subtle države.Um itself decides when it is ready for them. All you can do is practice over the hearts and see what happens, not expecting or anticipating anything. Then, when the mind starts to fall in jhanas, let him drive a car. Just sit back, relax and enjoy krajoliku.Um will find their way through all jhanas if you can learn to be led without your "I" for nothing.
When the mind is ready to go deeper into these countries, it will make itself, as indicated. You must let all the controls now. Do not do anything except be aware and conscious. Allow your mind space to follow your instincts. Trying to do anything except be aware of at this level will stop all napredak.Razmišljanja, intellectual mind is too gross to live in the same world as jhanas.
the first indication that the mind is going in the beginning stages jhanic are natural feelings "rapture." The initial feeling of elation usually physically, and may include, but are not limited to, goose bumps, hair standing on end, a remarkable sense of freedom or release, and much more.
Initially, the problem is that when one is not accustomed to the rapture, there is a tendency to think, "Wow! What was that?" Then, of course, that the grossness of mind right from the mind jhanas. Then you spend the next three months (or years) I think of ecstasy and trying to duplicate the experience, instead of going and doing indirect practice that had originally brought it on.
So it takes some experience before you can relax in the joy that thrills it provides.
After you can relax in the joy, still bearing in mind the breath in the background, the mind will want to go deeper than just a thrill phase, which begins to be seen as too rough for sensitive states to follow. This is the point where the mind will begin to slide into another jhanas.
Here is the stage in his practice, where a good teacher with experience in jhanas becomes invaluable, just because it is not easy to know which direction to go in practice. There could be hundreds of different ways for the mind to go with only one being put towards enlightenment. Vision, light, nimittas, effort, attention, look -. All these things and more to explore and understand the
So this is good for now. If you get this far, enlightenment is not so very far away. It is always up to you.
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