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Five-minute meditation


In the world there are many schools of meditation that offer hundreds of different methods. The method described below has very much helped me once, and I always recommend it to my patients. This exercise takes only 5 minutes.
It would seem that very little, but you need a lot of will to even so briefly sit still. The optimal time for its execution is the morning, immediately after awakening, until the locomotive of thoughts in your brain has gained full speed. But it is better to perform it at any time of the day than not to perform at all.
This exercise is extremely effective if performed sequentially. In a few days you will already notice a change in your mind. Maybe you will start pausing before you turn on your previous automatic reactions, including those that can get you into trouble or cause stress in your environment. This is another opportunity to abandon toxic thinking. You will become more aware of the present, and others will notice it.
Thanks to meditation, you will feel that time is slower and you will find that you can do more than in the same period before
Do five minutes of meditation in the morning, just after you wake up, until everyday problems have overwhelmed you. If the morning does not work, then do it when there is time

If you can not immediately turn off the consciousness and experience the bliss that Yogis and Zen Buddhists talk about, do not rush to the conclusion that meditation is not for you. As my teachers told me, this can be learned for years, sometimes even until the end of life. Nevertheless, a five-minute exercise of this exercise every morning for 21 days will develop your taste for transformation, which is possible if you consistently practice meditation. All this happens in different ways, and explaining this is just as difficult as conveying the taste of strawberries. You just need to try it yourself:
1. Sit on a chair, keeping your back straight. The feet should be under the knees.
2. Place your hands on your hips and relax your hands. Look straight ahead, but try not to focus your eyes on anything specific. Instead, notice everything in the room.
3. Take a deep breath and start to feel your feet. Feel how they touch the floor or soles of shoes. Feel the temperature, humidity, texture of socks. Clearly feel the feet from the inside. Do not think about them, but feel them, feel them.
4. After taking a few breaths and exhalations, shift attention to the calves and legs. Similarly, feel and feel them for several breaths and exhalations.
5. Then transfer the attention from one part of the body to the other, first to the hips, then to the buttocks, abdomen, lower back, chest, upper back, shoulders, forearms, hands, neck, face and finally head.

6. Now embrace the whole of your body as a whole and scan it, lingering a few breaths and exhalations on each part of it. This practice will strengthen your ability to direct attention to where you need to, and keep it there.

Notice that as soon as you sit down, different thoughts start to overtake you, trying to steal your attention from the body. Just tell yourself mentally: "Thank you for your participation," and turn your attention back to the body.
If you experience discomfort and a desire to stop, continue to sit still. Know: discomfort is not caused by exercise. This happens when you realize your hidden state, that subterranean alarm that you usually do not perceive, because your attention is completely diverted from your body by the outside world. Awareness of this latent state is the first step towards its destruction and gaining the energy that it is wasting.
Having discovered that you are absorbed in thoughts, and having managed, even for a second, to distract attention from them, ask yourself: "Who decides that these thoughts should appear? If I had a choice, would I let them into my consciousness? "If your answer is negative and you understand that these thoughts just jumped into consciousness, grabbing attention and distracting you from reality, tell them:" Thank you for participating! "- and direct attention somewhere to the present. For example, you can pay attention to this time on your feet, and again it means not to think about your feet, but to feel them. This little "shock" of awareness blurs the usual routes of attention, leading him away from the present to random thoughts. Follow this procedure as often as possible.
It can be used in any stressful situation, when you are not alone - during a business meeting or interview, when you are hiring. Nervousness comes from the unconscious thinking process of interpretation, judgment, evaluation and expectation. This process is distracting. By directing attention to your body or breathing, you reject this undesirable use of it and eliminate the results of this use. Perhaps in difficult situations it will be difficult for you to remember this method. Start applying it in simple situations, gradually moving to more complex ones. From personal experience, I know that for a split second I feel the presence of consciousness in order to remember the method and start applying it, how the energy situation immediately changes, usually for the better. When you begin to become more aware of reality, others present feel this. They may not realize why, but they are relieved. As a result, you are shown more trust and respect, and the business meeting gets additional chances to come to the end with success.
The results of many studies indicate that regular meditations have an extremely beneficial effect on physical health. For this, there are quantifiable causes: the content of stress hormones decreases, hormones of happiness are produced, the body gets a chance to rest and be healed. You invoke some of the attention or energy that is wasted, and send it to the body, where attention is often needed most.
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Five-minute meditation

  1. Meditation
    During meditation, a person attains an altered state of consciousness by performing certain rituals and exercises. Such exercises include the control and regulation of breathing, a sharp restriction of one's attention, elimination of external stimuli, the adoption of a yoga posture and the formation of a mental image of an event or symbol. The result is a pleasant, mildly altered subjective state, with
  2. Meditation
    Meditation is the oldest way of discovering new knowledge by a person through the achievement of a concentrated state in mental and mental activity. It can be said without exaggeration that all the achievements of human culture are the result of the immersion of the creator-man into a meditative state, bringing to everyone who uses it, with precious fruits. Translated from the Latin meditatio
  3. Introduction to Meditation
    Therapeutic moods or meditations are a proven and effective means of psychological self-help. Our conscious mind is accustomed to jump from one thought to another, like a monkey, keeping up with its herd. In meditation, the main thing is concentration, which brings order to thinking. Meditation is a temporary halt in the hectic routine ... it's an opportunity to look around ... ask
  4. Dynamic meditation (practice)
    It is necessary to know that with deep meditation you become supersensitive to the surrounding conditions, which strongly influence the process of your meditation. Colors, sounds, ambient temperature - all this is fixed in your mind and subconscious and affects your energy. During meditation, all sharp sounds should be kept to a minimum: turn off the phone, do not make an alarm. Remember:
  5. Dynamic meditation (theory)
    Meditation is one of the terms used to designate a way of switching attention from the outside world to the inner world. The essence of any meditation is a constant practice, nothing, absolutely nothing can replace practice. Any teacher can give you only techniques, but knowledge must be your own. And only when knowledge becomes your personal experience, it begins
  6. Meditation on the flame of a candle
    Technique of the exercise. To sit in a meditative posture that is convenient for you, it can be the posture of vajrasana or any meditative posture you are accustomed to. To perform meditation on a candle flame is allowed sitting in a chair or on a chair with the face in Fig. 7. Meditation on the flame of a candle as a mental defense. Five minutes look at the flame of a lighted candle, and a thin web of someone else's irritation, anger,
  7. Other ways of meditation in the Ultra Rapid program
    In addition to the basic technique of dynamic meditation on the mantra "SO - HUM", discussed in detail above, we recommend using additional techniques of meditative immersion depending on the conditions of your work and mood: 1. Meditation on the flame of a candle - is detailed in the second conversation. 2. Meditation on meditative verses. The audio program recorded on the tape of the Ultra Rapid program,
  8. The text of the meditation session
    I enter the state of meditation "Ultra Rapid." My body is free, relaxed, calm, peaceful. The sun shines on me. A good radiant sun helps me. I sit more conveniently. Silence and peace surround me. I feel warm and calm. I'm plunging into half-asleep. I'm half asleep. It's good for me. I easily fall into this state. Quietly quietly, I say the syllable "CO" on my breath, again "SO", more and more
  9. Meditation exercises
    Meditation is just an exercise for the mind, designed to learn to control one's own attention and choose what to focus on. For meditation, it is necessary to concentrate on something that repeats itself (for example, on repeating words to oneself) or on something permanent (for example, on a spot on a wall). There are different types of meditation. Some of them use external
  10. Training of special forces personnel in the use of meditative exercises
    Meditation is just an exercise for the mind, designed to learn to control one's own attention and choose what to focus on. For meditation, it is necessary to concentrate on something that repeats itself (for example, on repeating words to oneself) or on something permanent (for example, on a spot on a wall). There are different types of meditation. Some of them use external
  11. What will help in working with the unconscious
    Perhaps, it is not quite the usual task to read moods or meditations1. Let's take a closer look at this. Throughout the history of mankind, in virtually every culture and religion, there have been and are traditions of meditation and prayer. This is a proven means of psychological self-help, which is addressed, when there is dissatisfaction in what you have,
  12. Program Overview
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  13. Means of psychic self-regulation
    Starting with the first program "Dominant 2000", we offer you various means of mental self-regulation. In the "Ultra-Rapid" program, they are reinforced with even more effective, even more powerful means. What are they? The first is meditation on the mantra "SOUM". This is a wonderful mantra! It makes it possible to use sound vibrations, to control the internal state. Meditation on the Mantra
  14. SHORT TOGS
    Our health depends on everything that we feed our consciousness and our physical body. Two of these substances of our body are inseparably connected, as already well known to the ancient Greeks. The power of the Spirit can support even the most feeble body, and mighty athletes are broken if their spirit is not tempered. It has long been known that the wounds of the winners heal faster than those of the losers, and
  15. Training complex
    The proposed training complex of exercises is performed one month after summing up the results of training. The complex of exercises is designed for one week. Periodicity of classes - once a month for one year. It is useful to conduct training on this program after a long break, for example after illness or for other reasons. 1. Conduct meditation on the mantra "SO-HUM" 3 times in
  16. Learn to be careful
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  17. Zen Sports
    Most artists who are in a creative impasse, live, so to speak, the head. We constantly think about everything that we would like to do, but could not. At an early stage of the revival we again think - all about the same. In order for the revival to be real and irreversible, it is necessary to get out of the captivity of thoughts and get down to work. However, first of all you need to take up work on your body. This
  18. INTERPRETATION OF RHYTHMOGRAM
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  19. Annex 1
    Instructions for the game "Journey on the Planet" Instruction 1. "Imagine a certain solar system, which consists of three planets. Your ship has got into this system. It must be investigated. Your research team will have to land on one of the planets, study it and present a socio-psychological report on the work done (a five-minute report at a general conference).
  20. Consciousness
    Are you awake or asleep while reading these words? Hardly anyone is embarrassed by this question. Everyone knows the difference between the usual state of wakefulness and the sensation of sleep. We are familiar with other states of consciousness, including those caused by alcohol and marijuana. The content of consciousness in a person is easily susceptible to change. At the moment, your attention is focused on the book, and in a few minutes you
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