Licensed books on medicine
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Five Minute Meditation
There are many schools of meditation in the world that offer hundreds of different methods. The method described below helped me a lot, and I always recommend it to my patients. This exercise takes only 5 minutes.
It would seem very little, but it takes a lot of will to even so briefly sit still in place. The optimal time for its implementation is morning, immediately after waking up, until the locomotive of thoughts in your brain has gained full speed. But it is better to do it at any time of the day than not to do it 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 to pause before your previous automatic reactions turn on, including those that are able to cause you trouble or 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.
Through meditation, it will seem that time is slower and you find that you can do more than in the same period before.
Do the five-minute meditation in the morning, right after you wake up, until everyday problems have overwhelmed you. If it doesn't work out in the morning, then do it when you have time.
If you are unable to instantly turn off the mind and experience the bliss that yoga and Zen Buddhists speak of, do not rush to the conclusion that meditation is not for you. As my teachers told me, you can learn this for years, sometimes until the end of life. However, a five-minute exercise of this exercise every morning for 21 days will develop your taste for transformation, which is possible if you practice meditation consistently. It happens differently for everyone, and it’s as difficult to explain as conveying the taste of strawberries. You just need to try it yourself:
1. Sit on a chair, keeping your back straight. Feet should be under the knees.
2. Place your palms on your hips and relax your hands. Look straight ahead, but try not to focus your gaze on anything concrete. Instead, notice everything in the room.
3. Take a deep breath and start feeling your feet. Feel they touch the floor or the soles of your shoes. Feel the temperature, humidity, texture of socks. Sensibly feel the feet from the inside. Do not think about them, but feel them, feel them.
4. After taking a few breaths and exhale, shift your attention to your calves and legs. Feel the same way and feel them throughout several breaths and exhalations.
5. Then transfer attention from one part of the body to another, first to the hips, then to the buttocks, stomach, lower back, chest, upper back, shoulders, forearms, hands, neck, face, and finally the head.
6. Now grab your entire body with attention and scan it, lingering for several breaths and exhalations on each part of it. This practice will strengthen your ability to direct attention where you need and keep it there.
Notice that as soon as you sit down, you begin to overcome various thoughts, trying to steal your attention from the body. Just tell yourself mentally: “Thank you for participating,” and direct the attention back to the body.
If you experience discomfort and a desire to stop, continue to sit quietly. Be aware: discomfort is not caused by exercise. This happens when you are aware of your hidden state, that underlying anxiety, which you usually do not perceive, because your attention is completely distracted from your own body by the outside world. Awareness of this hidden state is the first step to its destruction and the acquisition of energy, which it wastes.
Having found that you are absorbed in thoughts, and having managed to distract attention from them for at least a second, ask yourself: “Who decides that these thoughts should appear? If I had a choice, would I allow them into my consciousness? ”If your answer is negative and you understand that these thoughts just jumped into the 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 direct attention this time to your feet, and again this means not to think about your feet, but to feel them. This little “shock” of awareness blurs the usual routes of attention that lead him from the present to erratic thoughts. Perform this procedure as often as possible.
It can be used in any stressful situation when you are not alone - during a business meeting or an interview, while applying for a job. Nervousness comes from the unconscious thought process of interpretation, judgment, evaluation, and expectation. This process is a distraction. Directing attention to your body or breath, you reject this unwanted use of it and eliminate the results of this use. It may be difficult to remember this method in difficult situations. Start using it in simple situations, gradually moving to more difficult ones. From personal experience, I know that it is worth being aware of the presence of consciousness for a fraction of a second in order to recall the method and begin to apply it, as the energy of the situation changes immediately, usually for the better. When you become more aware of reality, others present feel it. They may not be aware of why, but they are relieved. As a result, you show greater trust and respect, and a business meeting gets additional chances to succeed.
The results of many studies suggest that regular meditation is extremely beneficial for physical health. There are quantifiable causes for this: the content of stress hormones decreases, the hormones of happiness are produced, the body gets the opportunity to rest and heal. You invoke part of the attention or energy that is wasted, and send it to the body, where attention is often the most needed.
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Five Minute Meditation
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