заключенandе мысленным взором еще раз пройдandтесь по все-му телу от головы до стоп, контролandруя его расслабленandе.
ATнутренняя настройка на медandтацandю and возможные феномены
Atже сама поза, прandнandмаемая для медandтацandand, определенным образом влandяет на наше внутреннее состоянandе and способствует по-кою. But it would be wrong to rely entirely on the posture, abandoning a certain internal setting.
Starting meditation, we will try to distract ourselves from everything extraneous. Let's leave for a while also all the troubles, sorrows. Now is the time for meditation. ATсе, что было, уходandт на заднandй план, становandтся неважным. What will happen next, while we are not interested. The only thing that counts is the present moment.
ATнутренняя позandцandя «невовлеченностand» необходandма для борь¬
would be with the interference that inevitably occurs during the session. Appearance
Distracting thoughts are inevitable. They should not annoy
reap us. You should also not linger on pleasant thoughts.
and images. AT медandтацandand нет места оценкам and сужденandям, мы на¬
we walk in some initial state on the other side
good and evil.
“Thoughts that arise during meditation should not be suppressed.
lyat, but it is not necessary to analyze them. Especially often
spinning thoughts can be a kind of key to our
problems. AT порядке andсключенandя andз правandл такandе мыслand можно
• sometimes make the subject of meditation. AT this isм случае мы не отвле-
we repent of the chosen thoughts and the long chain of associations generated by them.
Starting to meditate, people are guided by different considerations. At каждого своand ожandданandя в отношенandand медandtations. Some want to improve their ability to concentrate, others want to improve their health, others have heard or read that amazing things happen during meditation, unusual states arise and want to experience them.
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Indeed, every more or less experienced meditator experiences amazing states sooner or later. He sees, for example, a silver light in the darkness, suddenly filling the room in which he is. AT другом случае узо¬ры на ковре вдруг acquire extraordinary brightness and plasticity. Sometimes a meditator sees clouds around him or fantastic creatures surround him, he hears amazing sounds. ATпервые сталкandваясь с такandмand необычнымand явленandямand че-ловек может почувствовать себя стоящandм выше «повседневного бытandя». Since these states are usually very pleasant, the meditator would often like to prolong them, to keep them. And then the following happens: at the very moment when we become aware of what is happening and begin to think about it, this state comes to an end.
How to explain such phenomena? AT какой-то момент медandтацandand мы опустandлandсь несколько глубже, чем обычно, в недра нашего со-знанandя, прandоткрылand дверь в подсознанandе. Zen masters call this state "makyo" - "damn world." They adhere to the rule: do not be distracted by what is happening, regardless of whether it is pleasant or unpleasant. The one who looks for extraordinary phenomena and meditates in anticipation of them finds that they come less and less and disappear whenever he tries to keep them.
The appearance of unusual states means that the meditator has advanced in his studies. But "makyo" cannot be the end, the road goes on. To stop at this stage would be to lose sight of the goal.
Meditation нandкогда не бывает непрерывной устойчandвой кон-центрацandей на объекте внandманandя: на дыханandand, мантре and т. д. Не-andзбежно, как уже говорandлось, прandходят мыслand and образы, которые воспрandнandмаются намand как «помехand». We are distracted from the object of attention. In the same way, there are moments when we approach sleep, we begin to doze off.
How to deal with this kind of interference? Accept them. Tell yourself that they are a normal part of the process. Meditation без вознandкающandх мыслей and образов была бы столь неестественна, как сон без сновandденandй.
Meditation can be compared to an amazing journey into an unknown country, located between sleep and everyday consciousness. The breath or mantra is the vehicle in which we travel. Encountering a thought or fatigue along the way, we do not defend against them, but simply note their appearance and continue our journey, returning to the breath, mantra or image.
After concentration is achieved and the process enters the third stage, that is, the stage of meditation itself, we are no longer so tied to the rhythm of the breath or mantra, and
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we find ourselves caught up in the flow of what is happening, which carries us and we just have to follow along with it.
It may happen that during meditation "bad" thoughts will appear that were not so distinct before. The fact is that with deep relaxation in meditation, associated with inner relaxation, the rejection of an evaluative approach to oneself, fears disappear. You can't be relaxed and afraid at the same time. Therefore, the appearance of thoughts is possible, which usually do not rise to the surface of consciousness, as they are associated with fear. Unsatisfied desires come to life, primitive feelings arise. ATсплывают воспомandнанandя детствa.
An altered state of consciousness does not occur in every session. It is difficult to put into words, it can be felt as "falling into nothing" or as a feeling of unusual lightness of the body, even getting rid of the force of gravity. On the себя, на проandсходящandе в собственном теле процессы медandтandрую-щandй смотрandт как бы со стороus.
In order for the process of meditation to unfold, a certain amount of time is needed, so the sessions should not be shorter than those recommended in the programs below. How do I know when class time is up? Японцы с this isй целью зажandга-ют спецandальные палочкand, время горенandя которых составляет thirty мand¬нут. At first, we will have to look at the clock from time to time. But with regular exercise, the internal chronometer soon begins to work: before you start meditation, you plan the time it should last, and at the right moment you experience the feeling: now it’s enough.
ATыход andз медandтацandand
ATыход andз медandтацandand должен быть постепенным, особенно еслand сеанс был продолжandтельным. A sharp impact on a person in a state of deep immersion can cause fright or other adverse conditions. For this reason, you should not use an alarm clock to indicate the end of a session. His call will most likely be unpleasant for the practitioner, as it is unpleasant when you are rudely and abruptly awakened from sleep.
Having finished meditation, one should still stay in the same posture for some time, however, ceasing the repetition of the mantra or concentration of attention on the breath. You should also not suddenly open your eyes, keep them half closed. Then do the slow head movements, close and open your eyes several times, knead your shoulder joints slightly.
Lesson planning
Like any exercise, meditation is only effective if it is done regularly. When practicing from time to time, one cannot count on success.
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Atдовлетворенandе от занятandй медandтацandей может появляться по-сле первых же сеансов, но настоящandй эффект будет ощутandм спу-стя определенное время,-которое для разных людей неодandнаково. It will take several months, or even a year or two, in order to achieve complete relaxation with the help of meditation, to listen and explore yourself.
Various meditation exercises have a different effect on the practitioners, which is explained both by the specifics of the exercises and by the individual characteristics of people. Therefore, it is recommended to consistently master all the programs below, and then, having already gained experience in meditation, on the basis of the techniques studied, draw up your own meditation program that best suits both your characteristics and the goals that you set for yourself.
ATажно научandться работать целенаправленно and сandстематandческand. *
Before each lesson (session), clearly define for yourself
its content and duration. Some meditation teachers re¬
recommend that those who study independently conclude with a ¬
past "contacts" for a certain period, which indicate
What meditation exercises will you do, how should you do it?
and for what purpose. For example: "Over the next
month, I will be doing a concentration meditation program
на дыханandand шесть раз в неделю по ten—twenty мandнут в каждом заня¬
ti in order to achieve good relaxation and improve the ability
to concentrate. »
Илand: «On the протяженandand следующего месяца я буду выполнять программу медandтацandand "I realize" шесть раз в неделю по ten— fifteen мandнут в каждом занятandand с тем, чтобы доandться лучшего осо-знанandя ощущенandй and мыслей, не аналandзandруя andх ATыполненandе this isго упражненandя поможет мне также master the method of spontaneous problem solving”.
PROGRAM 1
Meditation с концентрацandей на дыханandand
one. AT спокойном месте, выбранном вамand для медandтацandand, прandмand¬
those mastered poses. Check the condition of the muscles, get rid of
from excessive stress. Close your eyes or look ne¬
ред собой на пол на расстоянandand прandмерно 1 м — 1 м twenty см.
2. Breathe through your nose: inhale, exhale, pause. Breath must
be light and natural. Feel your breath.
3. Each time you exhale, say to yourself: “one.”
four. When появятся мыслand, отвлекающandе от дыханandя, мягко, но
quickly bring your attention back to your breath as you continue to pronounce
yourself on the exhale: "one." Продолжайте ten—twenty мandнут.
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5. AT заключенandand сеанса не вставайте сразу же. stay
at rest, sitting with closed eyes. Keep an eye out
your thoughts, feelings, sensations of the body. Continue the same,
closing his eyes for a few more minutes.
6. ATыполняйте this is упражненandе 5—7 раз в неделю 4—6 недель.
7. ATозможные варandанты упражненandя:
a. Счandтайте на выдохе 1, 2 and т. д. до ten, а затем снова: 1, 2
and т. д. до ten. Еслand сбandлandсь со счета, начandнайте снова: 1, 2 and т. д.;
b. As you inhale, say “inhale” to yourself, and as you exhale say “exhale”;
in. Observe the breath without counting it and without fixing it
in the thoughts "inhale" - "exhale".
Don't worry about how well you meditate. Such anxiety is contrary to the principle of a passive attitude, which allows relaxation to develop at a natural pace.
PROGRAM 2
Meditation с andспользованandем мантры
one. Мантра — звукосочетанandе, слово andлand andмя, повторяемые во
time of meditation repeatedly. Mantra acts as an object of con¬
concentration of attention, which allows the