Can you learn to meditate on your own? If so, how?

Can you learn to meditate on your own? If so, how?

How to Meditate 🙏🏼

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answers (5)

Answer 1
January, 2021

If you are a beginner, then it is best to consider the practice outside of a religious or esoteric context. If we discard all the tinsel and sacredness, then the usual training of the "attention" muscle will remain.

Begin with 10 minutes once a day with concentration on breathing for 4 beats (1 beat inhalation, 2 beat switch to exhale, 3 beat expiration, 4 beat switch to inhale). You can try with a mantra, it's like a prayer, only in Sanskrit. One of the simplest "baba nam kevalam", translated as - "everything is a manifestation of love or higher intelligence (consciousness)", try in the first stages with the mantra easier.

Sit down in Turkish, if you cannot, then on a chair, and if you are flexible then in the lotus position or half-lotus (only one leg is thrown on the thigh, the other is drawn under you) - always with a straight back, if it's hard to put a pillow under the butt. Gradually bring the practice up to 20 minutes a day. Then double it, do it in the morning, after waking up (but not immediately, first wash yourself with cold water, wipe your stomach at the navel with cold water, hands - this will wake you up or do some exercises, otherwise the practice will turn into a sitting dream). The main thing is regularity, practice every day the optimal time for you, if you feel that you are not incubating, you do not need to force yourself.

Breathe yogic breath during practice. This is breathing with full chest and belly.

Never scold yourself if you have failed to catch concentration during practice. Any practice is useful because improves you.

At first, thoughts will grab your attention and distance you from the object of concentration (breath). The chain will consist of 2-5 thoughts. Example: I want to eat --- what will I eat for dinner --- need to go to the store ---- buy cabbage --- oh, I have carrots in the fridge ---- oh, I'm meditating. Over time, you will not go further alone.

Good Practice

Answer 2
January, 2021

Let it not seem contradictory to you, but all people who say that they know the secret of meditation, or only they have sacred knowledge, then both will be right. Here everyone found their way. Therefore, as the first thing a person starts from is the very concept of what meditation is and why it is needed. You can talk a lot about the taste of watermelon, but it's better to try it. And you are on the right track when you decide to collect information and ask everyone about it. The truth is that your path will not be similar to any of the traversed. And the only true criterion of knowledge is practice. you will learn about dynamic meditation, about transcendental, classical, on an external object, on an internal one, etc. And the answer to your question is Yes. And only so. You will have many teachers, but only your heart will tell - I found it, this is mine. There are also many interpretations regarding the essence of meditation, and the answer lies within you in your deep self. There is a good comparison that meditation is like a bird sitting on a branch, which is approached by a person, it will break off and fly away for another half a step. This means being extremely alert and aware, in the absence of internal dialogue. That's all. Very simple and clear. There is only one thing left to do - to realize.

Answer 3
January, 2021

Oh ... I'm saddened by "the world's best meditators" with their advice, so I have to make a little sense in this thread.

  1. You can learn to meditate on your own. But it's difficult.
    At the same time, the most difficult thing is to sort out the heaps of inventions about meditations. However, meditation itself will not work in 5 minutes. And it won't work in 5 days. And even in 5 weeks. You have to be ready for this. And focus on a period of about a year (subject to at least 3 lessons per week).

  2. To learn to meditate, you need to learn not to meditate, but to stay awake and attentive + accept the idea that absolutely everything that happens in your head (except wakefulness and mindfulness) impairs your attentiveness. Well, remove all distractions as much as possible. It is not technically difficult, but it is difficult to concentrate without an object of concentration.
    To simplify your life, some schools started with the practice of mindfulness with a certain object (in books, a burning candle is often mentioned, but I would advise something less dynamic).
    But it is worth remembering that focusing on an object is not the ultimate meditation, but a preparatory exercise.

  3. Regarding the posture: the meaning of the meditation posture is not to distract you with unnecessary bodily sensations (somewhere something is combed, somewhere is numb, somewhere is sick, etc. .) At the same time, it is worth remembering that if you move from a dead center, then you will still have sensations of itching / numbing / getting sick, etc., you just need to go through it (from experience I can say that in about a month to overcome this stage is quite real).
    If the posture is unsuccessful, then you just provide yourself with more distractions. Therefore, it makes sense to either sit in a classic pose with a straight back (but in no case in yoga lotuses, etc.) and slightly bent knees, or you can try to start lying down (though in this case you may start to feel sleepy).

  4. All the same, it is better to do it under the supervision of a skilled person. If, of course, you manage to find such a person who will not go over your ears. It just seems to me that nowadays finding an intelligent meditation instructor is a more difficult task than learning how to meditate on your own. :(

Answer 4
January, 2021

You can learn how to cook scrambled eggs, and meditation is an art. And as a consequence, mastering meditation is an endless process. I have been meditating all my life, but I feel myself at the beginning of this path.

What can you advise? Don't waste your time on any "2-week international psychics courses". There you will only waste your fuse and energy. Find a practice in your environment. And read a lot of real masters. Not Internet theorists, but real masters. I advise you to ignore authors with European names or beautiful pseudonyms. For example, there is such an author named Yogi Sutarama (in the world of Sidorov). Into the oven ...

Study the masters from Southeast Asia. For example, Takuan, Daitaro Suzuki, Xui Ming Tang, Negen Senzaki, Zhang Zhen Tzu, Son Chol Sunim, Sekida Katsuki, Yan Jun Ming, Mantek Chia ...

Do not get carried away with Indian masters (Vivekananda, Prabhupada, Osho, Sai Baba and other "Swami and Ananda"). They are talkers, and strong in theory. Some of them are outright scammers. You can't figure it out right away ...

Iyengar may be an exception. This is a great yogi and two of his books ("A look at yoga" and "A look at pranayama") should become your reference books. The point is that posture is CRITICAL for effective meditation. If the posture is wrong, then all your attempts will be in vain. It will take many years to master the pose, and more and more facets will open in this search (meditation is an art, remember?) Iyengar is good for finding a pose.

Oriental masters also give advice on posture. But their advice will seem to you empty and sometimes openly contradictory. But you will understand their full depth by achieving success in the study of meditation. Then, after many years, you will reread their advice and make sure they are correct. And their advice will no longer seem contradictory.

It is just as important to read ancient texts. Well, here in my preferences, too, the roll is mainly in South V. Asia. But this is "too deep water". I don't want to load you ...

Answer 5
January, 2021

You can and should! There is one great free course - http://svobodauma.org/28-days/, after completing which you will master this ancient practice and, in addition, receive valuable knowledge.

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