Meditation techniques in psychology. The dpdg technique: working through trauma and stress

Meditation is at its core a very simple and intuitive process for everyone. Simply put, meditation is just relaxation. However, there are too many complexities and theories wrapped around this process.

Anyone who has never meditated in their life is already familiar with this state. When a person falls asleep, for a few minutes he finds himself somewhere between sleep and wakefulness, when there are no thoughts, but sleep has not yet come. It is this state that various yogis and other esotericists are trying to achieve. However, this is not some kind of peak of spirituality, but simply what is available to everyone.

Why is meditation needed?

Meditation is needed in order to restore our psyche. What do we do when our body is tired? We try to sit or lie down somewhere to take a breath.

However, not only our body gets tired, but also our mind, which also needs rest.

Unfortunately, many of us simply do not know how to relax our minds and cannot stop the endless stream of thoughts. Because of this, people are constantly in a state of psychological fatigue, which is why they cannot solve a number of tasks, lose efficiency and feel unhappy.

Meditation is just relaxation. In order to meditate, it is not necessary to take some fancy postures, master special techniques, and so on. It is enough just to close our eyes and stop thinking about the tasks that we face for a while.

In general, it is not at all necessary to practice meditation, because there is a process that is much more beneficial for the body, which is called sleep. However, not in all situations when we need rest, we can sleep. For this, meditation is needed, when we try not to think about anything for 20-30 minutes in order to restore our mental strength.

How to meditate?

It is a common cliché that in order to meditate it is necessary to take a lotus position, fold your hands in a special way, and so on. It is desirable that it was still at sunset and at the top of the mountain. Generally, as in this picture.

In fact, meditation needs about the same conditions as sleep. It is necessary that a person is simply comfortable and good, nothing distracts him. That's all. The lotus position became widespread because the fashion for meditation went on in the 60s, when a lot of Western boys and girls went to India to “enlighten themselves”, but in fact for soft drugs.

There they saw a lot of Indians who were resting in this position. For the Hindu, the half-lotus position is quite familiar and comfortable (at least at that time). Accordingly, the Indians preferred to rest in it. These same boys and girls decided that it was all about posture. That's where the fashion came from.

We are interested in the practical side of meditation, and not to make it look cool from the outside. Therefore, the most important condition is convenience. You can meditate lying down, lounging in a chair, or at least standing up if it suits you. After all, meditation is a rest for the mind, not for the body.

You just need to close your eyes and try to get rid of thoughts. You don't have to work too hard to do this. Our task is simply to spend as little psychic energy as possible, so we should not fight with ourselves. If thoughts get into your head, then you don’t need to drive them away, let them enter your mind, just don’t pay special attention to them and then they will go away.

Most main secret meditation is to make no effort. In order to get into this state, try to imagine that you are very tired and you have half an hour to take a nap. This is a great way to get into the right state.

If you have a choice between sleep and meditation, don't hesitate to choose sleep. It restores our strength much better. Meditation is just a forced substitute for sleep. For this reason, it is very strange when people get up early in the morning to meditate. Better sleep.

If you can't stop thinking, don't worry about it. Think for your health. The main thing is not to stress.

When should you meditate?

Imagine that you are annoyed by some difficult mental work. What do people usually do in this case? They are trying to switch to something less energy-intensive. For example, they begin to watch movies and series, climb social networks and otherwise procrastinate. Many are starting to run out.

In fact, such irritability indicates. By straining the brain with less energy-intensive activities, we still do not give it a full rest. The reserves of psychic energy can be exactly replenished by meditation.

Meditation Techniques

Meditation techniques are just as much rubbish as sleep techniques. We are all professionals in this. All a person needs is to stop loading the brain. Everyone feels what he needs for this. In my opinion, it is best to lie down or sit for 20-30 minutes with your eyes closed in a quiet place.

If this is not enough for a person, then he rather needs sleep. By the way, if a person allows himself to rest during the day (meditates), then he will get better sleep.

You can come up with your own way to enter into a state of meditation. Just listen to yourself. Find the conditions in which you fall asleep easily. And try to recreate these conditions when you meditate.

The most best meditation It's an afternoon nap. It is to this state that all yogis aspire. This is nirvana, when you don’t want anything, there are no desires, but you just want to lie down and enjoy. You don't seem to sleep, but you don't seem to be awake.

You don't have to sit in the Himalayas for ten years to do this. It is available to everyone at any convenient time. If you want to feel enlightened, then you have a great opportunity right now.

Meditation Mistakes

The main mistake of meditation is tension. When a person strains with all his might to get rid of thoughts, then these very thoughts climb into the head. Why is this happening? It's a matter of physiology. When a person tries to fight his thoughts, the areas of the brain that are supposed to fight them are activated. To do this, more blood and nutrients enter the brain, the brain receives additional nutrition and its other areas also begin to actively behave. The more you fight, the more thoughts you have to fight.

It's like sleep. It is most difficult to fall asleep when you “should” sleep. The exact same mechanism. The person begins to worry that he is not sleeping and begins to make an effort to fall asleep. From this, the dream disappears instantly.

Another mistake is to use different meditation techniques. What kind of relaxation can we talk about when a person tries to follow instructions? Remember that meditation is relaxation.

What does meditation give?

Meditation gives us the opportunity to replenish the reserves of the psyche. This, in turn, allows us to more effectively solve our daily tasks, makes us less irritable, makes bad habits unnecessary. Laziness and apathy are gone.

A person who knows how to relax during the day has more vital energy, thanks to which he lives more consciously.

Good luck!

My name is Andrew. If you liked the article, then the best way to say thank you is to link to my site somewhere) If you didn’t like the article, then I really appreciate your opinion, but it’s better not to write anything to me about this) If you want to chat for money, then I’m always for ! For all questions, write to the mail [email protected] I will answer sometime. May be.

Namaste, friends! This article contains various methods, forms and types of meditation, most of these meditation techniques and methods are quite simple and accessible to everyone. Therefore, read the article to the end, and from this great review, choose what is right for you.

Friends, I want to introduce you to Giovanni Dainstmann, an English-language author of a blog about meditation. This review belongs to him. Link to the original text http://liveanddare.com/types-of-meditation.

With the permission of Giovanni, I am publishing this article for Russian-speaking readers. I have previously published one of his works about, and I hope you will also like this article and help you better understand existing techniques.

So, let's begin...

When meditating on the sounds of a mantra, it is very important to understand their meaning, then meditation gives a deeper experience and effect.

Mantras are used in the Vedic and Buddhist traditions (especially Tibetan), as well as in Jainism, Sikhism and Taoism (Taoism). Some people call mantra meditation - but this is only one of the mantras that can be used. The practice most associated with mantras is called, and consists of repeated sacred sounds (the names of the Lord).

How to do it

Like many other types of meditation, this practice is done while sitting with your eyes closed. The practitioner repeats the mantra in his mind, silently, over and over again throughout the session.

Sometimes this practice is combined with conscious breathing. In other exercises, mantras are said aloud.

“When you repeat a mantra, you create a mental vibration that allows you to move to deeper levels of consciousness.

The repetition of the mantra helps to disconnect from thoughts by filling your mind so that you can slip into the gap between thoughts. A mantra is a tool to support your meditation practice. Mantras can be seen as ancient words of power with subtle energy that help us connect to spirit, the source of everything in the universe.” (Deepak Chopra)

Here are some of the more famous mantras from the Hindu tradition:

• So boor
• Om namah shivaya
• Hari om

You can practice for a set period of time or for a set number of "reps" - usually 108 or 1008. In the latter case, to keep count.

Will it suit me?

People usually find it easier to focus with a mantra than with the breath. This is especially useful if you find it difficult to stop the flow of thought, since the mantra requires constant concentration on itself.

Mantra meditation will help bring meditation into your daily activities. In any place and situation, it is enough to repeat it to yourself to create inner peace.

Transcendental Meditation

Origin and meaning

Transcendental Meditation™ is a special form of Mantra meditation introduced to the world by Maharishi Mahesh in 1955. In the late 1960s and early 1970s, the Maharishi became famous as a teacher of the Beatles, the Beach Boys and other celebrities.

This form of meditation is practiced by many practitioners around the world, and there are many scientific studies demonstrating the benefits of the practice. There are more than 600 scientific papers, some of them I used in my research when writing my site. However, there are also criticisms of the Maharishi and his organization, and some accusation of cult behavior and questionable research practices.

How to do it

Transcendental Meditation is not taught for free. The only way to get to know her is to hire one of the licensed instructors.

In general, however, it is known that TM involves the use of mantras and is practiced for 15-20 minutes twice a day, sitting with closed eyes. There is no single unique mantra, the teacher selects them individually based on the gender and age of the student. They choose not “meaningless sounds” - most likely these are the Tantric names of Hindu deities. Although, this is probably not a matter of principle for most people. This is reported by the official website of the movement: the TM website.

There is another similar method called “natural stress relief” that was created in 2003. former teacher TM. It is much cheaper and has removed some of the mystical elements of TM practice, such as initiation (puja) and yogic flying (part of the TM Siddhi).

Will it suit me?

Personally, I do not feel comfortable in it and do not recommend it to others for practice.

My addition to the words of the author of the article, Jovani Dainstmann. I believe that transcendental meditation is essentially a business where they sell you a mantra for money. There is nothing hidden in this, but just commerce veiled by spirituality.

If you want to try something similar, but for free, then you better try Mantra Meditation.

Yogic meditation

Origin and meaning

Traditional yoga has many types of meditation. In classical Yoga, there are 7 steps:, physical postures (asanas), breathing exercises(pranayama) and meditation techniques (pratyahara, dharana, dhyana, samadhi).

How to do it

There are many types of meditation in yoga. The most common and universal is the “third eye”.

Mentally focus on the point between the eyebrows (also called the “third eye” or “ajna chakra”). Attention is constantly focused at this stage as a tool to silence the mind. The “silent gap” between thoughts gets longer over time. This is sometimes accompanied by a visual "view" of that point.

Chakra meditation

The practitioner focuses on one of the seven chakras of the body (“energy centers”), usually doing some visualization and repeating certain mantras for each chakra (lam, vam, ram, yam, ham, om). This is most often done on the heart chakra and the third eye.

Meditation Trataka

Fixing the gaze on an external object, usually a candle, or a black dot. First it is done with the eyes open, then with the eyes closed. With your eyes closed, you must still retain the image of the subject in your mind.

kundalini meditation

This is a very complex system of practice. The goal is to awaken the “Kundalini energy” that lies dormant at the base of the spine, develop a number of psychic centers in the body, and finally, enlightenment. There are several dangers associated with this practice and it should not be done without the supervision of an experienced yogi.

Kriya Yoga

This is a system of breathing, meditative exercises to open the chakras. It is more suitable for those who are looking for the spiritual essence of meditation.

Sound Meditation (Nada Yoga)

Sound orientation. Starting with “outer sounds” meditation, for example, using soothing ambient, the student focuses all his attention on hearing, and with it he calms down and collects thoughts. Over time, the practice moves to the next level to hear the “inner sounds” of the body and mind. The ultimate goal is to hear the "sound of Nada", which manifests itself as the vibration of "om".

Tantra

Contrary to the Western view, most tantric techniques are not based on ritual sex. Tantra is a very rich tradition, which contains dozens of different contemplative practices. Here are some examples from the Vijnana-Bhairava Tantra text:

The fusion of mind and feelings in the inner space, in the spiritual heart.

When one object is perceived, all other objects become empty. Focus on this emptiness. Focus on the space that arises between two thoughts.

Meditate on the occasion of any great delight.

Meditate on the feeling of pain.

Stop at the reality that exists between pain and pleasure.

Pranayama

Breathing regulation. It's not exactly meditation, but it's a great practice to calm the mind and prepare it for meditation. There are several different types of pranayama, but the simplest and most used is one: 4-4-4-4. This means while inhaling, count to 4, hold for 4 seconds, exhale for 4 seconds, hold for 4 seconds. Breathe through your nose, let your belly move, not your chest. Repeat several such cycles. This breath adjustment balances the mood and calms the body, and can be done anywhere.

Yoga is very rich in traditions, with different directions, so there are many other methods. But the ones mentioned above are the most famous.

Will it suit me?

With all the different types of yoga meditation, you are likely to find one that suits you. If you are a musician, then maybe nada yoga is what you need. But remember that kundalini and chakra meditation should only be done with a teacher.

Probably the easiest way to try is “opening the third eye”, this method gives results pretty quickly. Other types may need more knowledge and instructions, or teachers and good books.

Self-exploration or "I"-meditation

Origin and meaning

The main task of this meditation is to “explore” our true nature, find the answer to the question, find out the innermost essence of our true being.

How to do it

This practice is very simple, but at the same time very subtle. This explanation, however, probably sounds abstract.

Your "I" (or "ego") is the center of your universe. It is there that your thoughts, emotions, memories and perceptions are formed. However, we do not know our true identity and confuse it with the body, mind, roles, etc. This is the biggest secret in our life.

In self-enquiry, the question "Who am I?" set within itself. You must reject any verbal responses that may come up and use this question simply as a tool to lock the focus on the subjective sense of "I". Become one with it, go deep into it. This will then show your true Self as pure consciousness, beyond all limitations. This is not an intellectual search, the goal is to focus on the basic elements of your perception and experience of the inner Self. It's not your personality, it's a pure, subjective sense of being, with no images or concepts attached to it.

Whenever thoughts/feelings arise, ask yourself, "Who is feeling this?" Or “Who is experiencing _____ (anger, fear, pain, or something else)?” The answer to this question will be "It's me!". Then ask, "Who am I?" to bring the focus back to the subjective sense of self.

Another way to explain this practice is to focus your mind on your sense of being, the non-verbal "I" that shines within you. Keep it clear, without association with your personality.

In other types of "I"-meditations focus on some subject, internal or external, physical or mental. There is no specific posture to be taken here, although the traditional position is helpful for beginners.

Will it suit me?

This is a very powerful meditation to attract inner freedom and harmony; however, if you do not have any experience, it will be very difficult to perform. As an initial help to get ready, I would suggest watching some of Mooji's guided meditations on YouTube.

3) CHINESE MEDITATIONS

Taoist Meditations

Origin and meaning

Taoist meditations are part of Chinese philosophy and religion, dating back to Lao Tzu. Living in harmony with nature is the main goal of the Tao Te Ching, founded in the 6th century BC. e. Later, Taoism was influenced by the Buddhist meditation practice brought from India in the 8th century CE. e.

The main feature of this species is the generation, transformation and circulation of vital energy. The goal is to calm the body and mind, unite the body and spirit, find inner peace and live in harmony with the Tao. Some types of Taoist meditation are aimed at healing.

How to do it

There are several different types of Taoist meditation, but they are generally divided into three:

• "epiphany";
• "concentration";
• "visualization".

Here's a quick overview:

Contemplation of inner silence- you need to sit quietly and empty yourself of all mental images (thoughts, feelings, etc.), “forget about everything”, in order to feel the experience of inner silence and emptiness. In this state, the life force and the "spirit" are collected and filled. You simply allow all thoughts and sensations to arise and disappear on their own. If this proves too difficult, then you can try other types of meditation, such as visualization or Qigong.

Breathing meditation- focus on the breath, or "combine the mind and qi."

The instruction "concentrate on your breathing, let it be supremely light and calm." Sometimes just watching your breath is enough (like meditation in Buddhism); in other traditions, exhalations and inhalations alternate in a certain way, so that the “dynamism of heaven and earth” becomes known through ascending and descending breaths (similar to Qinun or Pranayama in yoga).

Internal Surveillance- look inside your body and mind, including the organs and the movement of qi (life force). This is the process of familiarizing yourself with the wisdom of nature in your body. There are certain rules to be followed in this practice, so it requires a good book or teacher.

These meditations are done while sitting in the lotus or half lotus position. The eyes are kept half closed and fixed on the point of the nose.

Master Liu Sichuan emphasizes that although it is not easy, the ideal is to practice the work of breathing and contemplation together. For those who find this too difficult, he recommends focusing on the lower abdomen (Dantian).

Will it suit me?

People who are well connected with the body and nature will definitely enjoy Taoist meditations, you will also enjoy reading their philosophy. Or you may be interested in martial arts or Tai Chi (Chinese health gymnastics). However, it is not easy to find Taoist centers and teachers, so this can be a problem.

qigong

Origin and meaning

Qigong is a Chinese word that means working with life energy (qi). This is a set of exercises, special meditations and martial arts training. As a rule, it is about slow, smooth movement of the body, internal concentration and regulated breathing. It is traditionally practiced and taught in arcane Chinese, Taoist and Confucian traditions. In the 20th century, the Qigong movement was popularized by Taoist meditation, where “concentrating exercises mainly work, and it also promotes the circulation of energy in an internal alchemical regime”

How to do it

There are thousands of different Qigong exercises, which contains more than 80 different types of breathing. Some of them are specific to the martial arts (to energize and strengthen the body); others for health (to nourish bodily functions or cure diseases); and others for meditation and spiritual development. Qigong can be practiced in a static position (sitting or standing) as well as with a dynamic set of movements.

In order to learn more about Qigong and figure out how to do it, I recommend getting a book or DVD from Dr. Yang Ming. Here is an introductory overview of sitting qigong meditation practice:

• Sit in a comfortable position;
• Make sure your body is balanced;
• Relax the whole body - muscles, nerves and internal organs;
• Regulate your breathing, making it deep, long and light;
• Quiet your mind;
• Place all your attention at the center of gravity of the body, which is two inches below the navel. This will help activate the chi energy ( vital energy). So, focusing on this center, you accumulate energy in this natural reservoir.
• Feel the qi circulate freely throughout your body.

Other well-known gymnastics: "Microcosmic circulation", Embryonic breathing.

Will it suit me?

Qigong meditation may be more attractive to people who want to practice energy work. If sitting meditation is too much for you and you prefer something a little more active, try some of the more dynamic forms of Qigong. Again, there are several styles of qigong and you can try different types to try and find the one that's right for you.

Some people prefer dynamic Qigong through the practice of Tai Chi.

4) CHRISTIAN MEDITATION

In Hinduism, Buddhism, Jainism, Taoism, meditation is commonly used to go beyond the mind and achieve enlightenment. In Christianity, the purpose of the practice is spiritual purification, awareness of the Bible and a closer connection with God.

Here are the main varieties of Christian practice:

contemplative prayer

It usually involves the silent repetition of sacred words or sentences, or simply "contemplation," which involves deep reflection on Biblical events.

"Sit with God"

Silent meditation usually precedes contemplation or reading, in which we focus all our heart and soul feelings on the presence of God.

Jesus Prayer on the Rosary

This type of practice is very similar to mantra meditation in the Vedic tradition. Because the prayer (Mantra) is repeated on the rosary, and the prayers being said are counted.

5) GUIDED MEDITATIONS

Origin and meaning

Guided meditations are a modern phenomenon. This is an easy way to get started, although they are based on the above traditions.

The practice of meditation requires determination and willpower. In the past, people who practiced meditation were more committed to it, and they also had strong ideals that fueled their motivation. Their life was simpler, with less effort.

We live in very different times now. Our lives are livelier. Willpower is a less common personality trait. Distractions are everywhere, and meditation is often used as a means of developing better health, increasing productivity, or improving oneself.

For these reasons, meditation like this can actually be a good way to introduce you to the practice. I would recommend that you try the audio meditation on your own.

Guided meditation is like a recipe. This good way to start and you can eat the food you cook. But once you get the gist of it, you can make your own unique dish that is just for you and much more powerful. Then you won't want to use a recipe from someone else's kitchen anymore.

How to do it

Such meditations are usually done in the form of an audio recording, and sometimes video. .

Traditional Meditations- audio with the teacher's voice is just a “guide” for your attention to be in a meditative state.

Guided Imagination- allows you to use imagination and visualization, directing you to certain objects or landscapes. The goal is usually healing or rest.

Relaxation- will help you achieve complete psychological and physical relaxation. This is usually accompanied by soothing instrumental music or nature sounds. In yoga, this is called yoga nidra. The goal is peace and harmony.

affirmations- usually done in combination with relaxation and guided imagination. The purpose of these affirmations is to anchor a positive thought in your mind.

binaural beats- were originally discovered in 1839 by the physicist Heinrich Wilhelm Dofe. He found that when signals from two different frequencies are presented separately, one to each ear, your brain senses the phase change between the frequencies and tries to reconcile the difference. This is used to generate the Alpha waves (10 Hz) that occur in the beginning levels of meditation. There are scientific studies on why and how binaural beats work.

Will it suit me?

If you feel that traditional meditations are too difficult for you or you do not know where to start, then such meditations are great for the initial stage. Or, if you're looking for ways to boost your self-esteem, work through trauma, or just want to let go of some of the tension in your body, there are a few of these methods that might work for you.

In custody

Of all these types and varieties, you are sure to find a practice that you enjoy. You can try all these methods for yourself. But also try to find a teacher that you can learn from, it can make a significant difference on the path of spiritual development. Finding the right practice is very important.

P.S. Friends, this was an overview of various techniques from my English-speaking colleague. Of course, I don't agree with all the statements. Especially when it comes to choosing the best technology. This is a rather delicate question, but for myself I have long decided which method is best, but you can try everything and make your own choice. I will be glad to your comments and wishes.

Sincerely, Ruslan Tsvirkun.

See you soon.

Psychological dictionary. A.V. Petrovsky M.G. Yaroshevsky

Meditation (from lat. meditatio - reflection)- intense, penetrating reflection, immersion of the mind in an object, idea, etc., which is achieved by focusing on one object and eliminating all factors that scatter attention, both external (sound, light) and internal (physical, emotional and other voltage).

Meditation is a mental training technique that takes various forms depending on the cultural and historical environment. Largest number evidence of the techniques of Meditation has been preserved in the East - in India, China and related cultures. In the twentieth century M.'s methods were developed in some schools of psychoanalysis, in particular in analytical psychology, as well as systems of psychophysical training, designed for a therapeutic effect and not associated with any religious and mystical ideas (G. Schulz's autogenic training, the "biofeedback" system and etc.).

Dictionary practical psychologist. S.Yu. Golovin

Meditation- intense, penetrating reflection, immersion of the mind in an object, idea, etc., achieved by focusing on one object and eliminating all factors that disperse attention, both external (sound, light) and internal (physical, emotional and other stress). Reception of mental training, which takes various forms depending on the cultural and historical environment. The Eastern type of meditation, shown by all forms of yoga in India, Taoism in China, involves the religious-mystical dissolution of individual consciousness in an impersonal, ocean-like absolute - a situation realized by the images of a moth burning in a candle flame, or a salt doll, which dissolves in the water of the sea.

Another religious and mystical direction of meditation, cultivated by Christianity, interpreted it as a fusion of two personalities - human and divine. In the XX century. Meditation techniques were developed in some schools of psychoanalysis, in particular in analytical psychology, as well as systems of psychophysical training designed for a therapeutic effect and not related to religious and mystical ideas - autogenous training, a "biological feedback" system, etc.

Neurology. Full Dictionary. Nikiforov A.S.

there is no meaning and interpretation of the word

Oxford Dictionary of Psychology

Meditation- a state of prolonged reflection or reflection. The term, and the characterization of the mental state itself, is often misused, mainly by those who make unsubstantiated claims about its therapeutic value. But some aspects of the meditative state have been recorded: EEG usually shows alpha waves, oxygen consumption is reduced, energy expenditure is reduced, and subject reports are consistent in describing sensations of relaxation and grace.

subject area of ​​the term

TRANSCENDENT MEDITATION- a form of meditation and a technique for its implementation, developed and most effectively implemented by the yogi Maharishi Mahesh. See mystic transcendental therapy and meditation

TRANSCENDENTAL MEDITATION(transcendental meditation) - different types of meditation have been practiced for more than 2500 thousand years. In many in Eastern cultures, meditation options are important integral part their religious and spiritual enrichment (for example, Zen Buddhism, yoga). Relatively recently, in the West, interest has awakened in the practice of T. m. as presented by Maharishi Mahesh Yogi. It is promoted as a means of increasing mental health. energy, stress relief and providing a positive effect on mental health. and physical health. The practitioner of T. m. sits upright, with his eyes closed, repeating the mantra to himself at each occurrence of thoughts.

Meditation is effortless, pleasurable and accompanied by muscle relaxation. Meditation is recommended for 20 minutes in the morning (before breakfast) and 20 minutes in the evening. Numerous research results have been published. effects of T. m. on the physiologist. and psychol. processes. Mn. of these papers have been criticized for methodological shortcomings or for the lack of control variables (eg, accounting for dropouts from the program). Therefore, the data presented below require careful attitude. In 1970 Wallace published the results of research., indicating that during T. m., the frequency of respiration, heartbeat, oxygen consumption and skin conductivity are significantly reduced. Wallace's data has been confirmed by several other investigators. West also noted that several authors demonstrated significant changes in some EEG parameters under the influence of T. m.

Among the effects of T. m. lead to an increase in self-control, happiness, self-actualization, self-esteem and a decrease in such manifestations of psychopathology as anxiety and depression. West notes that in some studies. it is indicated that using T. m. stop or sharply reduce the consumption of medicines not prescribed by a doctor. T. m is also used as an auxiliary method in psychotherapy. Meditation procedures similar to T. m. have also been used in the treatment of obesity and claustrophobia. Over half of all those who start doing T. m. quit after a year of practice. There are several possible explanations for this high dropout rate. Otis noticed that T. m. attracted a high percentage of neurotics. They seem to have high expectations and are looking for a quick fix for difficult psychos. problems. When T. m. does not give them "answers", they stop doing it. A high percentage of dropouts may be associated with some of the dangers associated with T. m. For example, T. m. is known to cause severe depression, suicidal attempts and exacerbations of schizophrenic psychoses. Negative result of T. the m is most often observed at individuals, to-rye abuse it, prolonging sessions till three o'clock and more. Individuals who do not abuse meditation may also find that these activities are accompanied by excessive stress. When meditating in

Meditation in Latin means reflection. This is a mental action, the purpose of which is to bring the human psyche into a state of deepness and concentration. Accompanied by bodily relaxation, lack of emotional manifestations, detachment from external objects. The methods of meditation are varied.

Meditative practice in the East exists in almost all religions: the Japanese name for meditation is Zen, the Chinese name is Chan. She plays an important role in Indian philosophy and yoga. The relevant literature devoted to it should be seriously studied. For example, a book Y. Lesnyak "Meditation", written in an accessible way, is intended primarily for young people.

Meditation - a special state of consciousness, changed at the request of a person. All its types pursue one goal - to focus attention in order to limit the field of one's consciousness to such an extent that the brain will rhythmically respond to the stimulus on which the person has focused. There are several ways to achieve this: you can concentrate on thoughts or physical sensations, or on mastering bodily postures and breathing, as in yoga. There is also a variation of transcendental meditation, which is based on the use of a mantra.

The mantra, usually chosen by the "teacher" for the student, consists of sounds such as O, M, N, U, which easily resonate with the electrical activity of the brain. A person sitting or lying comfortably in a quiet place, closing his eyes and breathing deeply through his nose, with each breath, utters the mantra, first aloud, then more and more quietly, thinking only about the word that breaks from his lips, and about nothing else. If you want to get even closer to the oriental technique, choose the mantra that matches your age group: from 16 to 18 years old - EMA; from 18 to 20 years old - ING, from 20 to 27 years old - OM. The mantra is pronounced to oneself until the person reaches a state of complete relaxation and “pure consciousness”, from which all events and perceptions of the outside world are excluded and which, according to the adherents of this technique, borders on a sense of eternity. This state is called samadhi, or insight, enlightenment, which gives a person a new understanding of the entire universe, his connection with it. Regular meditation classes allow a person to know himself, understand the meaning of his life, get rid of everyday problems and negative emotions, develop hidden abilities human, such as clairvoyance, telepathy, the ability to heal people.

Consider one of the methods of entering the meditative state. Take a comfortable position, you can even lie down.

1st stage: you focus on the feeling of I, you can start by repeating your own name.

Stage 2: you begin to regulate your breathing, and it becomes slow, like in a dream.

Stage 3: after setting the breath, you begin to relieve internal tension by relaxing the body, slowly move on to observing your mental flow. By slowing down the flow of thought, you make thoughts and sensations viscous.

Stage 4: again focus on the body, relax the face (first the root of the tongue, then the lips, jaw, eyebrows), neck, shoulders, arms and finally the whole body.

Stage 5: a feeling of heaviness and warmth arises in a relaxed body, you bring this feeling to the maximum level.

Stage 6: blur the feeling of heaviness and warmth and bring it to the feeling of complete disappearance of the body. (The active attention of a person moves from the physical level of existence to the astral one - energy fields, the energy-information world of feelings, desires, with a complete disconnection in the end from the physical level.)

Stage 7: Focus on emotional imagery, fixating on a feeling, such as joy, happiness, peace, etc. Stage 8: Maximize that feeling. Step 9: Soothe your ecstatic feelings and blur them. Feelings of viscosity of emotions may appear. (Here the work on the astral level ends, and you pass to the mental level, where all objects exist in the form of mental images.)

Stage 10: you begin to focus only on the sound of AUM, i.e. consciousness and thoughts are translated into this sound. According to Indian tradition, this is the primary cosmic vibration, or the sacred name of the Absolute, God. Stage 11: amplify the sound of AUM, feel how this cosmic vibration permeates and fills your entire inner world. All your sensations, which are still left, are immersed in this vibration. (Here the work on the mental level ends, and you begin to move to the level of the idea world, in which all things exist in the form of ideas, this world is also called the world of causes.)

Stage 12: So far, the sound of AUM and all previous states have been caused by some kind of force. Here you need to remove it. Suppress desires, achieve complete detachment. Stage 13: Try to feel the state of "I am" and go as deep as possible into it. (Performing the 13th stage, you are already entering the information level - this is the totality of all previous worlds; it is constant and indestructible, it stores all the information that was and is in the Universe.)

14th stage: do nothing, do not desire, do not want, do not even cause the state of "I am". Here there is a feeling of absolute cosmic emptiness, you ass The division occurs between people whose energy radiations of thoughts have similar or compatible amplitude-frequency characteristics. As a rule, these are relatives, parents and children, spouses, close friends. Thus, each person unconsciously to a greater or lesser extent reflects the subconsciousness of another, as a result, an unconscious energy-informational interaction occurs.

It is possible to transfer information and states from the unconscious sphere of one individual to the unconscious of another (child, spouse, friend, colleague) and even animals. Animals reflect the mental state of their owners. The objects surrounding a person, his house retain the waves of their owner, and their frequency can oppress or stimulate their new owner.

Thus, both conscious and unconscious desires, beliefs, experiences, thoughts, in addition to the subjective internal state, always receive an objective expression.

It takes on different forms:

♦ energy radiation (wave);

♦ human actions;

♦ a person can express conscious thoughts, desires outwardly and in words;

♦ thoughts can be expressed externally and through objects (for example, a designer's thought is eventually embodied, objectified in a specific object, product, invention).

Another person, let's call him conditionally"receiver", able to accept not only the words and actions of the interlocutor:

at the unconscious level, there is a reception of energy mental radiation. It is the "energy wave of the interlocutor's unconscious desires and attitudes" that is most strongly perceived, although this information is not realized by the "receiver" person, even if it can have one or another effect on his state, behavior. In rare cases, when the intensity of the energy radiation of the thought was great and compatible, the information received can reach the level of consciousness (for example, you will feel that something dangerous has happened to your close relative in another city).

Toych notes that this natural mechanism of unconscious energy-informational interaction between people in some cases leads to "infection" with unconscious problems of another. The researcher points out that - three ways of responding can be distinguished:

1. "Intrahuman".A person is faced with some kind of insoluble and painful problem for him, which he seeks to “drive out of consciousness”, because it is unpleasant or forbidden, then this “repressed” problem turns into an unconscious complex, which can gradually manifest itself as malaise, anger, overeating, drunkenness , diseases, death and other forms that are genetically predictable.

2. " Interhuman". Human problem-repressor “driven” into the unconscious part of his psyche. However, this complex manifests itself in the form of an energy wave andtransmitted to the unconscious of another person-expressor (this can be a child, spouse, friend). And then the second one can feel the consciously and outwardly express (through one's anger, illness, drunkenness, etc.) someone else's stress, recorded in the subconscious of the repressor, who seems calm, healthy and untroubled. Thus, the expressor turns out to be an unwitting victim of other people's problems, sometimes paying for them with health and life, while the repressor - the primary source and culprit of problems - remains healthy and calm. No wonder Teutsch's concept is called the concept of victimology (from the word "victim").

3. "Genetic".If a significant problem is not overcome by a person and is suppressed into the "unconscious", then it is possible to transfer it through the genetic mechanism at the unconscious level to descendants. And this transmission process will continue until an accidental modification occurs (sometime after the seventh generation) or until one or more descendants can solve this problem, make a conscious attempt to understand everything and overcome the obsessive pattern of problems and behavior. The more serious the problem, the more “sinful” it is, the faster it passes to descendants. Unresolved ancestor stress will evolve as it is passed down from generation to generation and reinforced by new situations. This unconscious process can be overcome only through inner knowledge and conscious actions of a person. Thus, in a number of cases, a person unconsciously repeats the problems and fate of his ancestors, paying with his health and fate for their mistakes, becoming an unwitting victim with a specific ASD.

The "radiation" of the ALS attracts complementary people. The victim cannot exist without the Persecutor, whose image is taken by people, illness, accident or death. Unspoken commands, unconscious expectations, hidden hostility, guilt, fear or death wish turn on potential partners. It is useless to resolve a specific conflict: it will play out over and over again in the biography of the Victim and her descendants, defining the history of the family as long as the Victim's RID remains the same. The unwillingness of a person to repeat the unlucky fate of his parents, the fear that the same troubles and conflicts will repeat in his own fate, does not save him, but, on the contrary, causes, provokes the appearance of exactly what he fears. More 3. Freud wrote that fear is a repressed desire. So, for example, a wife’s fear that her husband will become an alcoholic, as her father once was an alcoholic in childhood, or her fear that her husband will not be the person she dreamed of, is combined with a desire to catch her husband in an unseemly act, to convict him in the abuse of alcohol, which in the end will provoke frequent drinking of her husband.

Thus, conflicts can be “hereditary”, pass from the parental genetic family to one's own, from generation to generation. The reality of this is recognized by a growing number of psychologists and medical professionals.

The genetic approach of Ch.K. Toych allows us to identify and understand such inherited conflicts and problems, analyzing the real biographical facts of both the person himself (from his early childhood) and the features of his upbringing, as well as the facts of the biography of his parents, grandparents, uncles and aunts, revealing stable, inherited, repeatable patterns of behavior, recurring family problems and conflicts, a kind of "genetic family code". Dr. Teutsch argues that man is in many ways a victim of the genetic code and the problems that his ancestors had; he involuntarily repeats them, and if these difficulties are not solved by this person in his life, they will inevitably be passed on to his children, grandchildren, and further until they are eliminated by one of the descendants.

Awareness of the genetic code, undesirable family patterns of behavior (for example, alcoholism from generation to generation, when grandfather, father, son, grandson are prone to drunkenness; or all women in the family married for convenience and were unhappy in marriage) along with the development and implementation of a clear a plan of practical actions aimed at overcoming these patterns, allows a person to change his life for the better.

Teutsch has proved in his therapeutic practice for 30 years that the WHD, and therefore the fate of a person, can be changed through understanding and consciously directed systematic activity related to the implementation of the Improvement Program. This is an exact step-by-step plan for overcoming unwanted family, genetic code, increasing the productivity of life, work, and improving health. Teutsch has developed a comprehensive program of de-victimization and achievement of life goals for his clients. Modified with IDEAL- The WHS method allows a person, his relatives and friends to live more successfully and happily. Consequently, it turns out to be possible to avoid the fate of the "victim of the code", - however, in the case when a person realizes, reveals it and "rebuilds" it with the power of his thought and a purposeful system of thoughtful practical actions (although this is very difficult).

Teutsch noted that certain personality traits and behaviors are dominant in one generation and recede into the background in another. Therefore, sometimes children resemble their grandparents more than their parents, and repeat the unresolved problems of the former.

The main task of all human activity is the purification of DNA through individual or collective efforts - conscious or unconscious. The need of children to take on the psychological problems of their elders is connected with this process. And the Bible says that a person's sins are paid for by his children, descendants up to the seventh generation. The faster a person is able to realize this "sin" of their ancestors and is able to solve or overcome it, the happier he himself and his children, descendants.

To overcome an unwanted genetic code, both general recommendations developed by C. Teutsch in his book “The Second Birth, or the Art of Knowing and Changing Yourself” are useful, as well as specific recommendations developed in each case depending on the specifics of the family code. These are improvement programs with the help of a psychologist who owns IDEAL method Ch. Toycha. In the said book by this author it is emphasized:

Your personal, family, professional and social status are consequences that cannot be changed without changing your self-consciousness.

To get the best results in the shortest time, we recommend that you adhere to the following principles:

1) consider yourself lucky;

2) neither jokingly nor seriously do not speak or think badly about yourself, do not predict troubles and “nasty things” for yourself (every word and thought, like a grain, falls into the unconscious and “gives its shoots”, being realized in real events, - therefore it is so important to have positive thinking so that positive optimistic thoughts can be realized in positive events; otherwise, negative thoughts about yourself are realized after a certain interval of time in real negative events);

3) do not shy away from making decisions;

4) love yourself (or at least try to please yourself) and love other people (or at least try to please you) - the worse you think and treat people, the worse these people will actually behave towards to you - they unconsciously reflect your negative thought-radiation and involuntarily realize them in negative actions towards you);

5) consider everything achievable;

6) consider all events as favorable;

7) bring the work you have started to the end;

8) live widely, allow yourself excesses;

9) do not allow yourself to compromise with yourself, do not be content with little, consider that you have the right to the best. If your subconscious teaches you not to be content with little, it will give you the best, provide you with the position you want at work, in social life, in the family;

10) do not share your secrets with anyone;

11) do not make excuses (when a person makes excuses for his actions, he usually tries to show that he is not to blame, that he was a victim of some circumstances, but the more often you say that you were a victim of circumstances, the more you are real life become more helpless and more often really become a victim of external circumstances);

12) stand up for your rights;

13) control what you hear - beware of unnecessary information; if you're striving for success, tune out and don't listen when someone starts predicting bad things. Whatever you think and say about others will ultimately have to do with you;

14) be patient. Every time we feel impatience towards someone, we prepare ourselves to be the target of impatience from someone else. It is important to be patient with yourself as well. Although you have planted new seeds of self-improvement in yourself, for some time you will continue to reap the fruits of your previous beliefs and actions.

When acquiring a new consciousness, you should remember that what you have learned before is deeply deposited in your brain. Therefore, you will retain the old knowledge, habits of behavior until the successful completion of your attempt to change. Believe in yourself, do not be discouraged; try to develop self-confidence. Inspire yourself with pleasant thoughts in relation to yourself and others. Increase your sense of satisfaction every minute, hour and day. If you are not satisfied today, tomorrow you will be even more unsatisfied. This is one of the rules of the subconscious. Learn to be happy. Start right now learning to be satisfied with yourself and your views, your family, parents, wife, children and even your dog, your abilities, your boss, your colleagues. Improve whatever you can or want. The rest is accepted as it is.

In the 21st century, meditation is becoming more and more popular and many people practice it. Some people mean by it a pleasant relaxation after a hard day's work. Others, however, delve into its features, combine it with other practices and associate it with religion. In addition, meditation is now successfully used in psychotherapy. In this article, meditation will be considered, first of all, as a psychological phenomenon and the main methods of meditation that any person can practice on their own will be described.

I am alone. I can hear my pulse beating.
I see myself rocking silently from his blows.
I hear the breath of a purple bell.
I love him. He is connected to me.
And through my love to the flower
I am connected with the whole great world.
M.M. Prishvin

A bit of history

Classical meditation has its origins in Eastern philosophy. Scientists note that this phenomenon originated in the period of antiquity, and Pythagoras became the discoverer. This famous ancient Greek philosopher discovered music therapy, it has a positive effect on the mental state of the patient and is used in psychotherapy to this day. Modern meditation also goes well with pleasant and relaxing music.

It is believed that the ancient shamanic practices were also related to meditative techniques. The shamans intentionally put themselves into a state of "ecstasy", this happened in the following way: they circled, jumped, screamed and rolled on the floor. They believed that in this way they could defeat evil spirits. Indeed, in our time, meditation involves the achievement inner harmony Buddhists call this state "nirvana". Thus, some similarities can be traced between these phenomena.

There is an opinion that any religious canons, prescriptions, prayers, commandments, fasting are, in a way, meditative practices, since they all lead to spiritual purification. The main goal of meditation practices is the transformation of a person through the general healing of the body and the harmonization of the inner world, which leads to the awakening of energy and the emergence of new forces.

Scientific understanding of the term

When considering the term "meditation", several of its scientific interpretations can be noted. So, for example, Yuri Leonardovich Kapten, candidate of biological sciences, author of many books and scientific works, dedicated to Eastern health systems, has the following point of view: in the broad sense, he calls meditation a long reflection on an object, phenomenon, process occurring in a state of deep concentration, in which the meditator is absolutely abstracted from everything that surrounds him. The scientist means that the meditative state is a complete disconnection of a person from the outside world, absolute immersion in oneself, awareness of some kind of internal dialogue that a person conducts with himself in order to approach the “Super-I”. Defining this term in a narrow sense, Yu. L. Kapten talks about special exercises that are designed to develop the mental and psychic abilities of a person.

There is also a point of view, which is based on the understanding of a special mental state achieved as a result of meditation - ASC, that is, an altered state of consciousness. According to researcher Edward Maupin, such a meditative state is characterized by deep passivity, which is combined with awareness of what is happening. Similar features are also noted by Lev Semenovich Kaganov, the author of books on meditation, calling such relaxation the “fourth state”, that is, the borderline state between sleep and wakefulness. He defines meditation itself, first of all, as a specific method pursuing such goals as improving overall well-being, as well as the holistic development of the personality.

Summing up, it should be noted that in scientific sources, meditation is always a way to achieve special mental sensations that lead to positive changes in human health, and in some cases to healing. Neo-Hindu preacher and social activist Sri Chinmoy presents the meditative state as "self-awakening". The practitioner believes that performing special exercises aimed at knowing one's own "I" can become a universal way to rid a person of a state of apathy, depression, stress and other mental disorders.

Meditation Techniques

Next, the main techniques of meditation will be considered. Among them are concentration and reception. Many programs aimed at harmonizing the inner world of a person are based on these methods. It is important to note that these are opposite phenomena. Concentration involves focusing on a specific object or thought, and reception is the observation of what surrounds, an attempt to perceive everything that covers attention. There are a large number of techniques that can be used at home, in order to relax, rest, and relieve stress. You need to take any comfortable sitting position, your back should be straight, relax as much as possible and perform several breathing cycles. As you know, deep breathing helps a person to calm down in stressful situations. In order to enter a meditative state, you need to let go of all the accumulated tension and try to breathe with every cell of your body. As a background, you can use music or mantras (peculiar verses in Sanskrit to the music), and focus on simple sound combinations. Further, if the meditator closes his eyes, he begins to plunge into his inner world, he can concentrate on the sensations that arise in the body in the body, visualize or watch his breath. L. S. Kaganov in his book “Meditation: the path to yourself” offers about a dozen different programs that everyone can do.

Meditation is a method of psychotherapy

However, to achieve a deeper effect, it is recommended to meditate under the guidance of an experienced mentor. There are specialized centers where meditative techniques are practiced together with a teacher. In psychiatric clinics, meditation is one of the most effective ways to help patients. Meditations have a beneficial effect on the human nervous system, and in combination with classical treatment, they contribute to a faster recovery.

American psychiatrists conducted experiments on the effect of meditation practices on human health and found that after two to three months of regular meditation, patients experienced a significant improvement in well-being. So, those suffering from insomnia noted that the problem began to torment them much less often, people with phobias and panic attacks admitted that the feeling of fear and anxiety gradually decreased, and even patients with schizophrenia felt positive changes in their condition. Thus, it should be concluded that meditation does indeed have a unique healing effect, especially if practiced regularly and under experienced guidance. However, this method should be used with caution in psychotherapy. After all, if you exaggerate the dose of medicine for a mentally ill patient, it is very likely that his condition will worsen. Even though meditation has nothing to do with medication, it can also harm a person in large quantities. In addition, there are situations when patients react aggressively to the disappearance of the symptoms of their diseases as a result of meditation, so it is so important to have an individual approach to each patient.

In a psychiatric environment, meditation is also known as one of the stages of autogenic training, which is aimed at restoring a person's mental balance. In Russia, this method began to be used in the 50s, while it was first proposed by the German physician Johann Heinrich Schulz already in 1932. Such classes are most often held in groups, they consist of several standard exercises that contribute to complete relaxation and concentration. Classes also include conversations about the features of the functioning of the human nervous system. It should be noted that in addition to regular classes with a doctor, patients need to perform some exercises on their own. To obtain visible results, meditation requires a rather serious approach, so it is best to study under the guidance of experienced Eastern teachers who can talk about all the subtleties and reveal all the secrets of the practice.

Probably, in the future, when the effect of the meditative method in psychotherapy is sufficiently studied, specialists will be able to unlock the maximum potential and its application in practice will be even more successful. In any case, it is safe to assume that the benefits of meditation are undoubtedly great. Indeed, most mental abnormalities arise due to the rejection of one's "I", and meditative exercises are aimed at normalizing self-esteem, they help a person accept himself as he is. This psychotherapeutic method is a special key to a person's self-knowledge, which can help him in his struggle with insecurity, fears, anxieties, prolonged depression and other psychological problems. Meditation is aimed not only at working with the human psyche, but also affects physiology, it activates the energy and vitality necessary for a prosperous existence.

Meditation in daily life

Meditation has a place to be in Everyday life. For example, when a person walking down the street stops, fascinated by the beautiful scenery or feels the warmth of the palm loved one, or suddenly experiences something similar to insight - all these sensations can be compared with a special meditative state. So, a person in everyday life enjoys life and approaches a state of harmony. "Self-immersion" allows you to realize your essence, to feel love for yourself and for the whole world, and also to understand that a person himself is a source of light, happiness and goodness.

Bibliography

1. Kaganov L.S. Meditation: the path to yourself. M.: Kokon, 1990. - 56 p.
2. Kapten Yu. L. Fundamentals of meditation: an introductory practical course. St. Petersburg: Andreev and sons, 1991.
3. Psychology of states: Tutorial/ ed. A. O. Prokhorova. - M .: Publishing House "Cogito-Center", 2011. - 624 p.
4. Tart C. Altered states of consciousness / transl. from English. E. Filina, G. Zakaryan. – M.: Eksmo, 2003. – 288 p.
5. Chinmoy Sri. Meditation. Food for the soul / trans. S. Tsybenko. - IP Vasiliev A.V., 2008. - 304 p.

Editor: Anna Bibikova