Today we’ll talk about what mindfulness meditation is. Or, in other words, meditation of the witnessing consciousness, the observer.
To begin with, in a nutshell, I will say that Indian philosophical schools are divided into orthodox and heterodox.
Orthodox schools adhere to the philosophy of the Vedas. I think many people know about the “Vedas” or at least have heard something.
Unorthodox schools do not take as a basis "Veda". Such schools include, for example, Buddhism, which is based on Bhagavad Gita.
This article will talk about the practice of meditation of the orthodox school of Indian philosophy, namely - Vedanta. In Vedanta there are many intertwinings with Buddhism.
So, Vedanta is a path of self-knowledge, the goal of which is to disidentify from mental attachments and concepts that limit our awareness.
We are used to thinking that the mind and I are one and the same, one whole and indivisible, but this is not true. In this understanding of the mind, this Indian philosophy is similar to Buddhism and also, to a high degree, to scientific knowledge.
Our brain is a rather complex structure with a huge variety of neural networks and connections, with billions of cells interacting with each other and knowing how to act, where to send a signal to which area of the brain.
Don’t be lazy to take 5 minutes of your time to get acquainted. Perhaps these 5 minutes will change your whole life.If you liked my article, please share it on social networks. You can use the buttons below for this. Thank you!
Awareness meditation brings us back to being in the present, in the flow of life, without becoming attached to events and things.
Full awareness meditation consists of five steps. Carefully study the description of the meditation, then the recommendations. After which you can move on to studying the meditation technique and its implementation. You can supplement the 5 steps with the described walking meditation technique.
The world is a turbulent ocean in which waves of sadness and joy, violence and peace, love and hatred constantly rise and fall. Among these continuous changes, we have a choice - either to become a victim of the waves and face chaos, or to become a witness, an observer of these waves. As we become witnesses, we may feel chaos for a moment, but the waves will soon subside, leaving no traces on our body and brain. We have an innate ability to observe these waves of thoughts and emotions. If we decide to ride the waves like on a roller coaster, then life will turn into a constant struggle, and in the end one of these waves will cover us headlong and swallow us into its abyss.
And we can choose the second option, becoming an observer, so that we can feel and sense whatever is happening inside and outside, but continue to remain calm and aware. When we are not at war, we conserve the energy of our mind and body. A calm and energetic mind is able to focus on life's problems and solve them. If the mind is in a state of constant struggle, then it is tossed up and down by the waves of life, and there is no energy in such a mind. Such a mind carries with it all past failures. Burdened with past failures, they lack fresh energy to deal with any new problems that arise. After all, all his energy is spent fighting a thousand old problems. Love and hate, anger and calm, sadness and joy are integral parts of the mind and its root nature. We can close our eyes to this fact and live a life of chaos and suffering, or we can try to go beyond this limitation. Through observation or awareness we are able to transcend nature. When we look at life's events and problems in a witnessing mode, without making any judgments about them, then we are able to see the essence of them.
Only by realizing the problem in its entirety are we able to solve it. We are usually aware of only part of the problem due to our selective attention and mental filters that are associated with our conditioning and upbringing. An incomplete understanding of a problem will only provide a partial solution, and a partial solution to a problem will reproduce the problem over and over again. Another aspect of the mind is its habits. Most reactions are automatic patterns with very little awareness involved. We reproduce the reactions programmed into us by family, culture and society. Social and cultural conditioning divides us into all sorts of categories of nationalities, races, religions, political parties, poor and rich. We act like robots, reacting to these labels, imagining that we are these very labels. But if we carefully examine our own lives, we will discover that our behavior is the result of conditioning by external forces, agencies and institutions. It may even seem to us that the mind does not belong to us, but that someone else has moved into it.
But once we become aware of our mind's patterns by observing our reactions, our habit patterns begin to disappear.
Witnessing what is happening is perhaps the only natural action of the conditioned mind. The flame of witnessing melts crystallized and frozen patterns of the mind. The mind becomes fluid and in the process of meditation a lot of energy is released as the programming subsides or disappears completely, we begin to feel freshness and find a new center of wisdom within that does not belong to any institution or culture.
One way to maintain the state of witness is to observe the chaos of the waves from a distance, sitting on the shore and not plunging into the churning ocean. But this method does not allow us to enter life entirely, totally, to be filled with this life. This path will remove us from life. This may suit some people, but it is the path of renunciation and many of us would not like that path. Therefore, we do not consider it here. 
And there is another way, which is to dive deep into the ocean, reaching the starting point where boiling waves are born and be an observer, a witness of these waves. This is true contemplation and awareness. Such awareness gives insight that life never changes in its essence, and at the same time there is no constancy in any event, in any thing of physical existence. Such contemplation strengthens us in the present. From here we can influence our past and future in complete peace, fully accepting it, but without getting involved or worrying about any real or imagined reason.
Like all other methods, witnessing also involves a set of instructions. But as we become more immersed in meditation, we will have to give up the technique so that only meditation remains, in a spontaneous and effortless form.
At the beginning of this method, part of our mind becomes an observer and observes the rest of the mind, with all its contents consisting of emotions and thoughts. At a certain moment a breakthrough occurs and a wonderful state of calm awareness arises, spontaneous, which observes and witnesses the fullness of the mind and its contents. This witnessing or contemplation is an innate quality of the mind. Such spontaneous contemplation is also the beginning of transcendence, expansion of consciousness.
And this state of sensory distance allows you to be completely in the flow of life without being attached to events or completely getting lost among them. The mind becomes like the rubber sheet of a trampoline that takes a blow from a person or thing, but pushes it back without leaving any dents, changes or scars on its surface. Such a mind is free from wounds and bruises. In such a mind, anger, hatred, violence, jealousy, fear and sadness may come for a moment, but will soon naturally dissolve without leaving a trace. The brain quickly returns to a state of dynamic balance.
First step:
We gently concentrate our attention and sensations, without thinking or analysis, being aware of our lefts:
- toes;
- feet and ankles;
- shins and knees;
We gently concentrate our attention and sensations, without thinking or analysis, being aware of our right:
- toes;
- feet and ankles;
- shins and knees;
- thigh and hip joint area;
We gently concentrate our attention and sensations, realizing:
- groin area;
- stomach and its movements;
- chest and breathing;
We gently concentrate our attention and sensations, becoming aware of our lefts:
- fingers;
- wrists and forearms;
- elbow and shoulder;
- shoulders;
We gently concentrate our attention and sensations, realizing our right ones:
- fingers;
- wrists and forearms;
- elbow and shoulder;
- shoulders;
We gently concentrate our attention and sensations, realizing our:
- neck from all sides;
- upper back, middle back and lower back;
- chin, face, nose, cheeks, eyes, ears, forehead, both sides of the head, crown and back of the head.
Now gently feel your entire body as one whole, as one living entity.
Step two: 5 minutes
We gently concentrate our attention and sensations, becoming aware of the movements of the abdomen, how it moves up and down with each inhalation and exhalation. While you concentrate on the movements of your abdomen, be aware and pay attention to any thoughts and emotions. Allow these thoughts and emotions to go away and return to the abdominal movements.
Step three: 5 minutes
Gently concentrate your attention, being aware of your breathing, being aware of how the air enters through the nostrils into the pharynx, passes through the trachea into the lungs, and as you exhale, leaves the lungs, again passes through the trachea, pharynx and exits the nostrils. While you observe your breath, be aware of any emotions and thoughts, allow them to go away and return to your breath.
Step four: 5 minutes
With your eyes closed, gently focus and contemplate, becoming aware of the emotions and thoughts in your mind, looking at them like waves rising on the surface of the ocean, without judgment or evaluation. If your mind begins to wander into thoughts and emotions, gently bring it back to contemplating thoughts and emotions.
Contemplation in walking meditation
As you move slowly and consciously, become aware of the movements of your feet and all the sensations in your feet. Be aware of the sensations throughout your body, be aware of the sensations of the body in your mind, and be aware of the sensations of the body in your emotions. Let them go and return to feeling the movement of your feet and the sensations in your feet.
Hello everyone.
Now you see before you the third article in the series. This meditation is called Conscious Awareness in the Present Moment. The lecture I am translating is given by Djeda Mali. In it she talks about her spiritual path, about what is meditation for? and directly teaches the lesson of his meditation. I recommend that you read this review in full, because of all the lectures that I have already published, I liked this lesson the most, I believe that in it you can find a lot of useful and interesting thoughts that partly overlap with mine.
Jedha studied with meditation and yoga gurus in Asia. Based on the results of her practice with teachers, she developed a system of meditation, which, according to her, allows her to achieve extreme mental clarity. Jedah talks about awareness, she defines the totality of our beliefs, ideas, habits of mind and emotions as a kind of paradigm. And often people do not think about the reasons for the emergence of their paradigm, do not analyze what determines their thoughts or actions (“why do I think this way”, “why did I do something”). Meanwhile, the outside world with its laws continues to influence us and dictates certain requirements regarding our reaction to what is happening. If we are not able to change our paradigm in response to an external impulse, adapt it flexibly and adjust it to circumstances, then it becomes difficult for us to live and interact in this world.
According to Jedha Mali, meditation provides an opportunity to become aware of your paradigm and change it in response to changing environmental conditions. In order to live and understand life to the fullest, it is necessary to exist in harmony with the laws of existence, which require us to demonstrate our best qualities: courage, patience, love, strength of character, flexibility of mind, will. And if we don’t listen to life, don’t see what it demands from us, then we miss out on happiness and lose success. We do not reveal our potential, which, according to D. Mali, is inherent in every person.
Meditation allows you to understand your inner world, know yourself, realize the foundations of your beliefs and actions and make this world the way you want to see it: harmonious, self-sufficient and independent of the opinions and moods of others. Meditation breaks the veil of illusions in which you are shrouded. After long practice, you become unable to deceive yourself: the true essence of things is revealed to you. You no longer need to run away from yourself to meet phantoms and illusions that promise ephemeral, short-term happiness, as your inner beauty and radiance are revealed, immersing yourself in which you find balance and harmony with yourself.
After all, enlightenment, according to D. Mali, is not the acquisition of something and not a one-time spiritual achievement. Enlightenment is a one-time awareness: the ability to see the truth in all things, freedom of perception from the burden of illusions!
You will cease to be hostages of the present moment and you will be able to distance yourself from emotions and experiences that relate to the period of time “here and now.” You will get rid of old habits and qualities that poisoned your life without resistance, not without work, but without resistance...
You will learn to put your brain into (Note: Jedah talks less about energy and its blockers, unlike teachers in previous lessons, she mentions EEG frequencies of the brain as one of the sources of the effect of meditation) and calm the mind. You will have control over what is happening in your head: you will be able to weed out unsuitable thoughts and form your own paradigm. Improve your relationships with people and you will become an example for others. The power to take responsibility for your life will appear.
Jedah claims that all these things you will comprehend without reading books or lectures, and meditate with your eyes closed!
Jedha says we don't think about how our thoughts arise, we start identify with them and believe in them. It seems to us that we, our body, are separated from all existence; we imagine ourselves as some kind of separate and autonomous entity. But we don’t think about what makes us exist, what fills us with life and makes our thoughts and desires possible. The body changes and this is what fills us with life. There is permanent life, and there is also a medium. Changing life, the medium, is a film, that picture of life and what is happening around that is shown to us. Imagine that everything you see, all the pictures of life, is a film that is being broadcast on a movie screen.
The plot of a film is something that is constantly changing and exists in time, and the movie screen is something permanent and outside of time (that same constant life). The latter is our original and true existence, eternal and unchanging. But sometimes we become so carried away by the plot of a film, its characters, that we forget that we are just watching a movie. Then we do not see the source of existence and become dependent on the plot of the picture. Meanwhile our true existence is source of energy and source of life. This is being, indivisible and whole, nothing exists except it and nothing exists outside it.
This energy exists everywhere and everywhere, it allows you to take any form: you can go here, you can go here, you can become cheerful, you can become sad, you can become all these things. We can create all these things from energy, but this does not mean that these things are reality, even the state of happiness is just a form of this energy. When our inner gaze is aimed at the truth and the basis of all things, then we see this eternal, enduring part of life. And she is always with us, she will not go anywhere. This is what gives us the feeling of the presence of life. It has always been with us, we were born with it, but we are so used to it that we no longer notice it and take it for granted. There's nothing strange about that we missed the feeling of being alive.
Awareness is a look into the essence of things that never leaves us, we just lost this ability due to the fact that we were so carried away by what was happening in the film. When we focus on this pristine splendor of authentic life, we are filled with a sense of beauty and wonder. In this way we comprehend the truth and the nature of existence.
One meditation session should take 15-20 minutes of your time. Jedha Mali argues that the basis for the success of any endeavor, including meditation, rests on the following qualities: patience, persistence, williness, openness, trust and a little detachment and a sense of humor. You need to exercise regularly and don’t regret spending time on this, all your efforts will more than pay off after some time.
Breathing is an important part of any meditation. keep an eye on him. As for place and time, then It's better to meditate in the same place at the same time, thus the brain will get used to it and its ability to relax and concentrate will reach its maximum during this period of time in this place.
Jedha states that it is important to understand what you expect from meditation so as not to be disappointed in the results of practice.
You can calmly imagine and pronounce everything below to yourself, and most importantly, take your time. Balance your breathing, calm down and concentrate.
So, close your eyes and look within. Eliminate all thoughts about today, let them leave you. Concentrate on the present moment in time. Focus on your breathing. Feel yourself concentrating on your breathing. You are filled with a feeling of peace and serenity. Realize that you are now in a state of peace and serenity. Feel yourself in the present moment, your consciousness is ready to fill your inner world (explore within). Breathing calms you. And the more you follow him, the calmer and more peaceful you become.
Over time, as you monitor your breathing, you realize that you no longer need to make an effort to breathe. Breathing seems to happen on its own, independently of you, easily and naturally. Something itself controls breathing. As if you are not breathing but you are being breathed, you understand that something has taken control of your breathing always, throughout your entire life.
We didn't notice this. This sea of awareness (Note: what Djeda Mali calls permanent life), what directs the flow of breath, is the sea eternal and always available to us. If you were asked do you exist? You would answer yes, of course. But if they asked, how do you know this? You'd say it's obvious, I'm here. Our existence is obvious and for this reason very familiar, so much so that we take it for granted.
We have forgotten what makes our lives possible. It is the source of life that makes existence in all its forms possible. Is it possible not to exist? Let's try. We see that we cannot. Our entire experience is a registration by consciousness of what is happening. You are aware of your existence.
The sea of awareness exists even when you are not aware of it (for example, when you are sleeping). When does awareness appear? It manifests itself in the present moment. Focus on the present moment. Try to exist outside of this moment for at least a minute. We understand that this is impossible: awareness can only exist in the present moment. When we become aware of the present moment in time, we comprehend the essence of life captured in it.
Become aware of the constancy of the present moment, be aware of its stillness. It is a medium in relation to the sea of awareness. Only this moment ensures the existence of the sea of awareness. This is who we are, the eternal sea of awareness. We are those who exist eternally and at the same time are always in the present. Now notice that the present moment is not motionless, static, if it were, then we would see one thing all the time.
The static nature of the moment in the present tense makes change possible, feel it, be filled with the awareness of this knowledge, this is what gives birth to freedom within every moment. This allows our consciousness, which is in constant motion within the sea of awareness, to register and become aware of what is happening. Mindfulness is not dependent on age or experience; it is not acquired, it cannot be earned or earned. It's not what we get, it's what we are.
This is the existence available to us at every moment of time.
Now let the peace and serenity of your entire being expand to the boundaries of your physical body and reach a state of harmonious continuum, consisting of harmony between the inner and outer worlds.
Breathe deeply, eyes still closed, smile, feel the light that your smile generates. Let your smile send the light of your being through your body. Now the person who started meditation is gone, everything has changed in you. You have become harmony. Take this harmony into your life. And when you are ready, open your eyes...
So, I already wrote at the beginning that I really liked Djeda Mali’s lecture. Firstly, her reasoning about what is meditation for?, and secondly, by the fact that she spoke less than others about all sorts of “energies and astrals.” The information in her lecture is more tangible and understandable.
While we are in its power, it can be difficult to realize how absorbed we are in this mess and dependent on it, because it acts like intoxication: it clouds your vision, lulls your mind and it all seems natural to us, we don’t even think about it. Only then, if an “awakening” occurs, do we understand how much negativity was in us, what prevented us from living and poisoned the lives of those around us. But for this awakening to come, you need to meditate.
I will not criticize Jedha Mali’s meditation technique itself, but will simply express my opinion. If you like, then you can practice it, but I still think that it is better to meditate with and think less and reflect during sessions, but this meditation from the article calls for some kind of mental work, which, in my opinion, is everything -should be kept to a minimum.
But if you don’t think about anything during meditation, this does not mean that no understanding comes to you. It comes on its own, is deposited somewhere on an unconscious, non-verbal level, as a feeling of truth and order, in order to later be revealed in words, thoughts and actions.
That's all for today. Stay tuned for the next article in the Meditationfest series (). Just let me take a short break with articles from this series, since I would like to dilute them with others in order to compromise with those who are not interested in Meditationfest, who expect me simply articles about self-development, and those who follow the release of translations of Meditationfest lectures. So the next article will be devoted to bad habits and that, and after it I will return to the review of lectures by leading meditation masters.
Thank you for your attention!
Many people do not quite understand words such as mindfulness and meditation, and in this article we will try to explain what these terms are associated with. Mindfulness meditation is a very important point in self-development, and it determines how successful the work on yourself will be.
Meditation is the pursuit of non-existence. It's like an endless vacation. It's better than the deepest sleep in the world. It is a calming of the mind that sharpens everything, especially the perception of your surroundings. Meditation makes life fresh
Hugh Jackman
If you observe how a person behaves in the dark, you will notice that he tries to do everything by touch, touches various objects, stumbles and falls, moving awkwardly in an unknown space. After all, even if he is in his own room, which is familiar to him, his behavior in it without light will still be uncertain, and he may get injured.
In the same way, when a person lives unconsciously, he is confused in his goals and plans, does not know where to start his actions, has no idea how correctly and wisely he is acting. His movements are unaccountable, spontaneous, he can be distracted from business, start some kind of relationship, and suddenly abandon them, in general, he behaves as if in complete darkness surrounding him.
Awareness is usually called connecting consciousness to one’s actions. This means that they will all be thoughtful, meaningful, in other words, it is consciousness that will play the role of the light that will spill in his room and immediately correct the whole situation.
Everything conscious is something that a person can see and then talk about. This is the correct interpretation of the environment and one’s own relationship to it. And everything that happens to a person, regardless of his will, control and efforts, is called unconscious.
Mindfulness is associated with harmonious and coordinated work:
A person who lives consciously can be distinguished from those who lead an unaccountable lifestyle. After all, since childhood, he has the opportunity to develop awareness in the direction that he considers interesting and necessary. If a boy loves to ride a bicycle, he will diligently learn new riding techniques, delve into its design, while acting consciously. A girl who loves to dance will consciously learn new movements, moving confidently on stage.
In adulthood, a person can transfer these skills to all other areas of his activity. It is within his power not to do rash acts, to control his emotions, and to take justified actions. The process of developing awareness is endless; it resembles cognitive activity, which does not and cannot have any limit.
If a person learns to accompany with his consciousness all his actions, states, activities, this means that he develops awareness. You can distinguish between high and low levels of awareness. After all, everyone can realize their desires and needs at a certain moment, and no special preparation is needed for this. We usually call this state “living for today.”
But learning to plan your future, manage your thoughts, and be able to fill yourself with the necessary positive feelings requires special preparation and training of consciousness. This is what we call high level awareness. People who live consciously and unconsciously are very noticeably different from each other.
The former have attentive glances, composure, and the absence of ill-conceived chaotic movements. They can accurately answer a range of questions regarding their tasks, goals, internal concepts and views. Such people have lists of tasks, if not in a notebook, then in their heads; they have a clear understanding of problems and opportunities for solving them, motives and main guidelines.
Many people who are seriously thinking about developing awareness can go to extremes, trying to comprehend every little thing and the most insignificant event. There is no need for this, because awareness is needed in large-scale and important matters. This process has a certain similarity with the physical development of a person who has a basic level and special skills in a certain direction.
A person can jog and do gymnastic exercises, swim and squat. This will contribute to his overall physical development. But if he has a desire to achieve results in a certain sport, he will have to tune himself into a system of special training and develop exactly those abilities that are needed for this in the first place.
Working on developing your awareness involves several important directions.
Meditation is the door to immense power. Meditation is the door to superconsciousness
The first steps towards defining such a concept as awareness were taken by Descartes. Scientists associated it with introspection, that is, with the study and observation of one’s own mental processes. For beginners, you should first of all learn to distinguish these phenomena from physiological, or bodily, phenomena that occur on the basis of instincts, without the involvement of consciousness.
What do we call meditation? The word is of Latin origin and means “to reflect”, “to ponder”, “to determine ideas”. Mindfulness meditation is a type of certain mental exercises, spiritual practices aimed at relieving anxiety, improving mood, and counteracting stress.
Mindfulness meditation allows you to look at the world with completely different eyes, eliminates illusions, and develops a person’s critical abilities. There is no magic, nothing supernatural in it. You should not listen to incompetent people who tell fables about “comprehension of the absolute”, the “third eye”. Behind such myths there may be something frightening that suggests thoughts of witchcraft, the power of evil spirits, or manifestations of sectarianism.
You should also not listen to those who associate mindfulness meditation with “chakras”, “vibrations”, “nirvanas”, as this can only confuse a person and impose on him a false and deeply erroneous idea about it.
Control of emotions and relief from depression, resistance to mood swings and stress - this is what mindfulness meditation gives to those who understand the true meaning of this common and completely harmless phenomenon. This is a fight against negative habits, shortcomings and weaknesses of character, allowing you to discover and reveal your personal potential.
Mindfulness meditation is the first steps of self-development. The success of working on yourself and achieving your goals depends on them. Just like playing sports, which trains the body and body, mindfulness meditation develops thinking and consciousness.
Many people who have achieved good results recommend meditating twice a day, morning and evening. This activity will not take much time, just fifteen to twenty minutes a day. The peculiarity of morning classes is that they charge you with a positive mood and energy, and evening classes relieve daytime tension, relax and calm, banishing destructive thoughts from your head.
You should practice in a calm and comfortable environment, preferably at home. Some people do not advise conducting meditation classes in the room in which a person usually sleeps, but there is nothing categorical or unambiguous about this.
A person should have a straight back, but it is not at all necessary to take a lotus position. The spine and surface are at right angles, and it is quite possible to sit on a chair. Then it will become easy to breathe, and air will enter the lungs unhindered.
Meditation is designed to observe your mind, and therefore it is undesirable to take a lying position. Attention and concentration must be maintained, and in a lying position you can fall asleep. The main thing is not to strain your back.
You need to direct your attention to your breathing. You should think in advance which mantra to choose. You should not be afraid of this word, it is just a text, and any prayer that does not contradict your beliefs and views can be used as it.
By observing one's own breathing, a person no longer pays attention to thoughts, and they begin to wander to the sides. At first, he will still be distracted, because the ability to concentrate on a mantra or breathing will not come immediately. You need to understand that meditation is a rather ambiguous process, it is a state of a certain balance between action and complete calm, effort and relaxation, control and complete emancipation.
Those who begin classes will be able to understand and grasp this line. After all, it is impossible to explain to a person who has no idea how to ride a bicycle why he will not fall while moving, and why the bicycle will remain stable, only in words. He will be able to comprehend this only if he tries to do it in practice.
When conducting meditation classes, you should:
Mindfulness meditation has the primary goal of gaining awareness, but can bring many positive changes to many areas of physiology. As a result of the exercises, a person’s blood pressure normalizes, the heart rate decreases, and the amount of hormones that cause stress decreases. The body's immunity is strengthened, brain activity is stabilized and a boost of energy appears.
A person’s awareness improves, unmotivated attacks of fear and aggression disappear, emotional control and the ability to concentrate improve. All these psychological effects are proof of the positive impact of meditation on personality development and the effectiveness of self-realization.
We know very well what life is like on a well-trodden track, on “autopilot”. The usual morning routine, shower, coffee on the go, kiss your neighbors, going to work, checking email, liking on social networks, work... Almost always, with rare exceptions, the “autopilot” is on. More often than not, we are controlled by others.
This state is also called the “trance of everyday life”, a state in which our attention is narrowed to primitive “yes-no”, “can-not” and “good-bad”. Few of us consciously give our lives to the control of others; rather, this is how it turns out. Somehow it just happened, and it seems like we didn’t do anything about it.
That's it: we didn't do anything, we just lived unconsciously. Mindfulness is a state of consciousness that is the opposite of “autopilot”
When we direct attention to ourselves, we become aware of ourselves and can manage ourselves and our lives. Sounds tempting. Shall we try?
RESULT: AUTHENTIC PRESENCE
We often face complex tasks that cannot always be solved on autopilot. Negotiations and presentations, projects and innovations that can change our own lives and the lives of loved ones. Talking to a child is also a difficult task.
What is needed for full awareness:
We are able to control our perceptions, thinking and actions
The goal and result of mindfulness is true presence, a state of concentration and full inclusion, which in itself commands respect and attention. Next we need to act, and act actively. Mindfulness meditation makes it possible to get out of the trance of everyday life, turn off the “autopilot” and be an included participant or leader in the process.
KEY IDEAS OF MINDFULNESS PRACTICES
A few important ideas that describe the essence of mindfulness practices:
Mindfulness develops through gradual, daily, regular practice.
Basic tools for increasing awareness:
ATTITUDE WITH YOURSELF IN MINDFULNESS MEDITATION
In order to actually practice mindfulness, there are several important conditions. Mindfulness involves receiving real, truthful information about ourselves and the world. Therefore, how we treat ourselves and the experience we gain in meditation is extremely important. Here are the key principles of mindfulness:
Non-judgmental . Observe what you experience as it is, without classification as “good” or “bad,” “pleasant” or “unpleasant.”
Non-aspiration . Allow yourself to experience whatever happens instead of setting goals and trying to achieve them.
Adoption. Acceptance does not mean humility and submission; it is acceptance, not denial, of how you feel right now. Acceptance comes first and change will come later.
Patience. It takes time for changes to appear. It is necessary to try over and over again to do what is supposed to be done as flawlessly as possible, without paying attention to the disappointment and irritation that not everything turns out perfectly.
Changes take time and practice to manifest.
Confidence. Trust yourself as you practice, allow your inner self to guide you.
Beginner's mind. Develop a “beginner’s mind” as opposed to the usual “expert” filters. In the open “beginner’s mind,” as opposed to the “expert mind,” there is a huge number of possibilities.
Letting go. Let go, there is no need to hold on to anything. There is no need to cling to pleasant experiences and push away unpleasant ones.
Interest. Be curious about your experience: How am I feeling now? What are the thoughts in my head right now? What's going on in my body?
Kindness. Bring warmth and compassion into your moment-to-moment experience. Be aware of your experience - not only with your mind, but also with your heart.
Bring warmth and compassion into your moment-to-moment experience
Some points may seem strange (how is this non-judgmental, we always evaluate), but these are really important things in the process of meditation. These conditions are the essence of mindfulness practices. Whether to use it or not is up to you to decide, but try it first. The criterion here is the result, and everything else is a waste of time and words. Try to practice this way!
A FEW FACTS ABOUT MINDFULNESS MEDITATION
1. Mindfulness meditation develops the ability to manage attention, thinking and emotions.
2. Mindfulness meditation is clarity and full contact with reality, it is inclusion and genuine presence.
3. During meditation, you can simply sit on a pillow or on a chair; the recommended duration of meditation is from 2-3 to 20-30 minutes.
4. Mindfulness meditation has its roots in Buddhist contemplative practice (where it is called shamatha-vipassana), its essence is attention and self-awareness.
5. Mindfulness meditation is a scientifically based technique that has been successfully used in medicine, business, education and social work for more than 30 years.
THREE LEVELS OF MINDFULNESS MEDITATION PRACTICE
The skill of meditation develops gradually, over several months, with regular practice.
LEVEL 1. A combined meditation of “concentration of attention” and “awareness (clear mind).” We learn to connect with ourselves, develop clarity and sensitivity, train attention, achieve calmness and confidence.
LEVEL 2(after 1-2 months of practice). We explore our defense mechanisms. We understand how we close ourselves off from the world, how fears and behavioral strategies arise, and gradually we begin to manage them.
LEVEL 3(after 3-4 months of practice). We develop connections with the world and relationships with people. We learn empathy, understanding other people, open and clear communication with others.
CHOOSING A LOCATION FOR PRACTICE
You can practice mindfulness wherever you can breathe. Only at the very beginning, to master mindfulness meditation, you will need a quiet space. Therefore, it is better to start mindfulness meditation in specially equipped classes with an instructor, or at home, sitting on a cushion or chair in silence. After just a few weeks of practice, stability will appear and you will be able to continue practicing anywhere.
You can practice mindfulness wherever you can breathe.
Halls, passages, recreation areas and parks are good options for meditation. If you have no choice, start right where you are!
