- The definition of meditation is variable. A classic definition of meditation is the deliberate self-regulation of attention through which the stream of consciousness is temporarily suspended. A common goal is to attain a state of "thoughtless awareness" of sensations and mental activities occurring at the present moment. However, meditation is often popularly perceived as any activity through which a person's attention is focused on a repetitious thought or word. Meditation generally does not involve suggestion, autosuggestion, or trance. Techniques that make use of constant repetition of syllables, visualizations, or other thought forms, but do not achieve thoughtless awareness are sometimes described as being "quasi-meditative". There are many forms and sub-types of meditation or "quasi meditation", and several techniques are described below.
- Mindfulness is an approach in which attention is focused on a physical sensation (such as the breath). When thoughts intrude, the individual returns to the focus. Attention is placed on the present moment, rather than on the future or past. This technique may involve a "body scan", in which one focuses on the body from head to feet, concentrating on areas of pain or illness. This is usually performed while lying down. Regular practice is suggested to enhance self-awareness.
- Analytical meditation differs from other forms in that the practitioner does not repeat a word over and over, but rather strives to comprehend the deeper meaning of the object of focus. Guided meditation or guided imagery is a technique that directs the imagination towards a conscious goal. Yoga nidra or yogic "sleep" is considered to be a form of guided meditation.
- Breath meditation (Lamaze breathing) involves focusing on the process of inhaling and exhaling. Deep breathing exercises taught in childbirth classes are a variation of this form. Counting while breathing may provide a meditative focus.
- Visualization involves focusing on a specific place or situation. Walking meditation or kinhin is a Zen Buddhist form of movement meditation in which attention is focused on the feeling of the earth beneath the feet. Sitting meditation is similarly practiced. "Naming" consists of giving a name to physical sensations associated with particular emotions in order to become more self-aware. Numerous other variations and subtypes of meditation exist. Meditation is traditionally distinguished from relaxation based on the state of thoughtless awareness that is said to occur during meditation.
- Meditation is generally practiced in a quiet environment and in a comfortable position. Sessions vary in length and in number of times practiced daily.
Every Tune-Up session is usually finished with an analytical meditation.
I recommend you to start with the âvisualizationâ type first. To start, find a picture that appeals you the most. On this picture find a subject you are more interested in and keep your eyes on it for 1 min, then close your eyes and reproduce the picture in your mind for 15 sec. Repeat this process 4 times. You can change the picture each time and gradually increase the length of your meditation. This process should be enjoyable. As you become more successful at this process, you will gradually gain control of your mind.
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Meditation 7 â In Russian for men.
Meditation 8 â In Russian for women.