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Meditation for Beginners

Meditation for Beginners

Have you ever wondered how interesting you are in life? What makes you feel like you are alive? A large number of people in the modern world very often experience a lack of strength, internal devastation, depression, and dissatisfaction with themselves. We all want to find happiness, but very few find happiness. We can artificially induce a state of happiness with the help of external things, but they do not give us true happiness and freedom from hardships.

But there is a practical way to find happiness in the modern world without giving up external things, friends, property. We can learn to be aware of our thoughts and actions, develop the ability to look impartially at ourselves, the people and things around us, which allows us to rid our perceptions of illusions and expectations, bringing orderliness of feelings and thoughts, harmony and satisfaction into our lives.

Meditation is one of the ancient techniques that allows you to cleanse your mind and body of obscurations, attachments and instinctive habits.

By practicing meditation techniques, we calm and focus the mind. A calm mind sees things clearly inside and outside and allows you not to succumb to them, not to depend on them. We understand the world and other people better, we learn to be happy anytime and anywhere, even in difficult and unpleasant situations. The practice of meditation allows you to free yourself from states such as dissatisfaction, anger, anxiety and gradually realize the nature of things.

Origin of Meditation

The first mention of the emergence of meditation dates back to more than 2,500 years ago in distant India, the Aryan prince Sidhartha Gautama, in an endlessly long search, found the Path that leads living beings to a state of happiness. Under the Bodhi Tree in Bodhgaya, he perfectly understood the true nature of reality, and the method to achieve this state was meditation. Since that time, the technique of performing meditation has been transmitted, both orally and in writing, along a long chain from the teacher to his students - and has come to us in an undistorted form.

There are a wide variety of meditation techniques and different paths to meditation. It is impossible to teach meditation, and the task of a beginning practitioner is to master the rules and methods of meditation that will lead to a state of harmony in the relationship between the inner and outer world.

Video about meditation for beginners with Andrey Verba

Meditation in a group

Not everyone can find the strength to practice meditation at home. By getting together with other people to practice meditation, we inspire participants with our efforts; regular meditation lessons allow you to be less distracted and concentrate better. By practicing meditation in a group, we can feel how strong it is and for most people, the support of a group of like-minded people helps them come to meditation again and again, and then concentrate in a still position.

This does not mean that everyone who wants to start meditating must practice it in a group or that it should only be practiced in a group. Everyone is different, and some may find that they focus better when they practice meditation techniques at home.

Meditation classes at home

Once you start, it becomes clear that independent study is the shortest path to self-knowledge.

Access to inner potential is the same for everyone - poor and rich, old and young, women and men, and does not depend on intellectual knowledge. The main condition for effective meditation practice is dedication and regular practice.

Meditation techniques are very easy to learn and master. To master them, perhaps watch the basics of meditation for beginners in video format in this section. You can speed up your progress on the path of self-knowledge by following the rules of meditation for beginners

Where to start practicing meditation at home

Pay special attention to the place where you plan to practice meditation. Find a quiet place at home. Make it as comfortable and enjoyable as possible. Create a small altar on which you can place images that inspire you, wax candles, incense and books. Try to practice in the same place every day.

Time

It is advisable to meditate at the same time every day so that the practice becomes familiar to you. Of course, at first it will be difficult for you to achieve the desired state, but the practice of meditation, like any other exercise, requires persistent and persistent practice. A good example is running in the morning, which is also not easy at first. But if running and most sports in general are exercises for the physical body, then meditation is a practice for the mind and soul.

Practicing meditation in the morning will help you tune your mind, calm your thoughts for the day ahead, feel full of energy and focus.

Practicing meditation before bed will change the negative negative states accumulated during the day, bring relaxation to the mind, and give deep calm.

When starting to practice meditation, you need to choose a body position that is comfortable for you, which will allow you to most effectively develop the qualities necessary for meditation and will bring the body to a natural state, relieving tension and discomfort. Before starting meditation, we recommend performing a relaxing Hatha Yoga routine to relax your muscles and joints; this will allow you to fully concentrate on meditation for a while.

Meditation pose

The best pose for meditation for beginners is the cross-legged position - half lotus (ardhapadmasana), sidhasana or “Turkish”. Regardless of the chosen posture, the back should be straight and the body should be in a state of rest, and not cause discomfort during the meditation lesson. Using a meditation pillow will allow your spine to straighten, and your legs and feet will not become numb for a long time.

Types of Meditation

To begin mastering the art of meditation, there are simple and effective meditation practices for beginners that can be used daily.

Method of concentration on breathing.

Breathe calmly and evenly, try to focus your attention on your breathing so that you are not distracted by anything else. Listen to your sensations both in the physical and, if possible, in the subtle body, try to observe every inhalation and exhalation throughout its entire length. Then try not to shift your attention to other thoughts in your mind, or react with aversion, anxiety, agitation or attachment to any thought, image or feeling that arises in you. You can simply notice their existence, but constantly return your attention to your breathing. As a result, this will help you relax and put your condition in order. Thanks to breathing meditation, you will move to a different type of perception, simpler and at the same time deeper. The transition to a new level of consciousness will benefit your health, adjust your nervous system, improve sleep and emotional state.

Meditation on sound

Repeating a mantra is one of the techniques to focus your attention. You can choose a mantra that you like best, or you can come up with a simple phrase that will set you up for a successful day and meditate with it in the morning. A certain phrase helps you not to get distracted by unnecessary thoughts and focus.

Best Meditation

The most common and best way of meditation for beginners is visualization - trataka. By concentrating on the image of a candle flame, you will not think, but will help your mind relax and receive beneficial effects in restoring and clearing your vision. You can imagine different abstract images or something that will calm you down. This meditation technique also promotes the development of imagination and the ability to think in images.

Completing the Meditation

It is very important that the transition from meditation practices to regular activities be smooth. Try not to get involved in the hustle and bustle of life, at least for a few minutes. Refresh your memory of the motivation or purpose for doing meditation and resolve throughout the day to remind yourself of the importance of sticking to your goals to change and improve your quality of life.

Obstacles to Meditation

The path of self-improvement is like climbing a mountain: on this Path you may encounter obstacles, and the practice of meditation can sometimes be difficult. The reason for the difficulties that beginners have in the process of meditation is most often that our consciousness at first resists purification and strives to turn back to the previous path to habitual thoughts. Gradually you will be able to realize that even such a simple practice will be an important step on the Path to spiritual development. As you master and progress in the practice of meditation, you will move step by step from one stage of purifying the mind to another

The efforts we make to achieve concentration and peace of mind are of great importance. We can get results by living an ordinary life in this practice. You need to get acquainted with the meditation technique for beginners and introduce it into your life. We can develop the desire to meditate through reflection, learning about the benefits of meditation, which develops attentiveness and awareness. Finding your middle path, you gradually try to stick to it, and your life begins to change for the better.

Lesson 1. Meditation and relaxation as the first steps on the path of spiritual development

Full human development, as we have already learned from the introductory lesson to our training, must necessarily include a spiritual aspect. It doesn’t matter whether you are going to devote your life to spiritual development or prefer to engage in it only from time to time, the practices that we will discuss below will be useful to you, because... are quite simple to use, but extremely effective. In fact, even these will be enough to start developing yourself in the chosen direction and achieve serious results (of course, with systematic training).

The term meditation is usually understood as a set of certain mental exercises that are used in conjunction with any spiritual, religious or health practices. Meditation also refers to a special state of consciousness that arises as a result of performing these exercises.

In addition, the concept of meditation comes from the Latin “meditari”, which means “to ponder” or “mentally contemplate”, which is why it can mean the process of thinking deeply about something, such as a subject, idea or truth, as well as a state of concentration or measures to achieve it. If we talk about meditation from the point of view of spiritual development, then it is a very ancient spiritual practice, the roots of which go back to China and Tibet - from ancient times to this day, monks have been practicing meditation for spiritual growth.

Meditation lessons

Relaxation, anti-fatigue techniques, therapy, remedies for ailments... This list goes on. But it has one thing in common - meditation. There is a statement that it cannot be done, it happens. And if it happened once, it will happen again, and each time it gets easier. For this to happen, you need to take meditation lessons and know its basics. Ordinary words can provide explanations for an event, and meditation can open up unique opportunities for spiritual development.

1. Regular practice.
2. Time: sunrise and twilight.
3. Place: calm, clean and cozy.
4. Direction: east or north.
5. Complete peace before meditation.
6. Regulating breathing to fill the brain with oxygen.
7. Even breathing.
8. Concentration on prana.
9. Choosing a focus on which the mind will calm down.
10. Focusing on a neutral or spiritual object.
11. Repetition as a purification of thoughts.
12. It is better to meditate before eating.

According to the canons of yoga, the goal of its practice is self-knowledge. There are techniques when you can repeat within yourself not only phrases, but also visual images or ethical principles.

There are two main meditation practices. The first is the so-called calming practice. Second, the practice of comprehension. They are difficult for beginners. First you need to understand the concept of emptiness, then cut off the obscurity of a person.

Meditation is based on mantras or special texts that are read out loud or spoken within oneself. You can come up with some kind of visual image for yourself, a special image. Beginners are usually asked to imagine simpler objects, such as a burning candle, a colored object, or just a small black dot.

When a mantra is pronounced, the names of the gods are necessarily mentioned, who have the highest purifying power and are able to purify the consciousness of any living being. Secondly, when meditating on sound, it itself is a source of great energy and frees the mind from all kinds of otherworldly thoughts.

Classical meditation is used in all schools when a group of people chants mantras together. As a rule, one person sings and the rest repeat after him. In group meditation, an unprepared person can feel for himself how suitable all this is for him.

During meditation, a person “remembers” his deep experience, immerses himself in his experienced inner self, or returns to unconscious processes. Many people wonder if there are other analogues of this human condition? Experts answer in the affirmative: yes. For example, a state of mild high when drinking a light alcoholic drink. It also limits the flow of external information and the psyche begins to interpret the available information in positive terms.

But! By meditating, a person manages to reorganize his internal experience and values, and when leaving the meditative state, a different perception of the external world remains, which allows him to return to this world more harmoniously.

When using alcohol or drugs, a person also gains easier access to his inner self, but there is no reorganization of his own experience.

The philosophy of supporters of the meditation technique is as follows: there is no time when there was no specific person and there is no time when this person will not exist. But everyone will be given a chance one day in some life. And they need to be used.

Should I stick to this philosophy or not? Everyone makes their own decisions.

Meditation lessons

Basic practices for developing our energy.

Body therapy and Reiki.

We develop sensitivity and heal tensions.

April 25 19.30 Club of Tibetan pulsations. Stomach Energy Aspect (Yellow Wave)

We are waiting for an intense session of Tibetan pulsations to relax the tension that has accumulated in this wonderful organ. And we guarantee that it will be really deep for each of you! Tested by more than one generation of “pulsators”!

Time: 19.30 — 21.30

MeterO:

in EcoHouse you will be able to relieve stress with the help of meditation practices, which our contemporary, the enlightened Master of the 20th century Osho, looked at in a completely new way, and join the relaxed space of meditation

Time: 10.30 — 22.00

MeterO: Ecohouse

May 2 19.30 Club of Tibetan pulsations. Tongue Energy Aspect (Yellow Wave)

Feeling dependent, first on parents, later on lovers, on husbands and wives, we become pathological liars to ensure our survival. Instead of developing, living life richly and fully, we are increasingly immersed in superficiality, falsehood and mediocrity.

By working with the charge in the electrical circuit of the tongue, we can speak the truth, regardless of the consequences, always with deep respect for the other person's truth.

During this work we will melt the tension in our organs and feel the love that flows through us through the beating of our pulse.

Time: 19.30 — 21.30

MeterO: m.Krasnopresnenskaya/Barrikadnaya

Meditation lessons

Start learning lessons systematically.

If you want to know everything about yoga, subscribe to the channel. Website: meditation lessons.rf

3. Why do people leave the spiritual path? Youtu.be/o-q3G__MALg

10. How to stay on the spiritual path? goo.gl/ZWhSqT

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40. Discipline or uniqueness Youtu.be/WvbMhot73As

42. Bliss, love, devotion Youtu.be/uoFeg9Sd_t8

43. Degradation cannot be progressed Youtu.be/M7eWl2wePuo

50. How to maintain a good stream Youtu.be/iZa2nk3Oh4w

61. Deep relaxation, relaxation Youtu.be/2ppQwJUg7cs

63. Why don’t I feel anything during meditation? Youtu.be/h_lgUdwsUyI

67. How to meditate when it’s noisy Youtu.be/ssjMpS3eQbI

69. Cool, not cool, different meditations Youtu.be/90VOAG6KccU

71. Why is there discomfort in meditation? Youtu.be/TOeLSaK5jsY

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85. Brahmacharya. See the Divine Youtu.be/A97tb5JOD14

88. Tapah. Overcoming difficulties Youtu.be/Nr_Uh5Hp-9w

90. Ishvara Pranidhana. Spiritual purpose Youtu.be/mICJPsUksWs

108. Religiosity and spirituality Youtu.be/cOZzy_3nyMA

109. Fundamental philosophy 1 Youtu.be/WjChXpLqDHE

110. Fundamental philosophy 2 Youtu.be/eUa8cg7eixw

127. Course Acquiring mental strength goo.gl/xVonzM

129. Prosperity and spirituality Part 2 Youtu.be/dv4KdDTStgI

131. Does wealth bring happiness? Youtu.be/raaWxpMKIRg

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159. Meditation in the process of life Youtu.be/9xWIqOyTIfA

160. Completion of the starter course Youtu.be/2QBH4f66kDA

Start receiving lessons systematically on the website LessonsMeditation.rf

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Sources:
Lesson 1
Lesson 1. Meditation and relaxation as the first steps on the path of spiritual development Full development of a person, as we have already learned from the introductory lesson to our training, is mandatory
http://4brain.ru/spirit/meditation.php
Meditation lessons
Meditation lessons in educational video. The best online lessons on obvi.ru.
http://obvi.ru/health/yoga/lessons-meditation-video-lesson/
Meditation lessons
Schedule of Osho meditations, practices and seminars - regular courses and groups for deprogramming the Western mind and releasing repressed emotions in Moscow and EcoDom
http://www.osho.ru/events/?sid=72supfja9cjdqubv55jgujlse3
Meditation lessons
Start learning lessons systematically. If you want to know everything about yoga, subscribe to the channel. Website: meditation lessons.rf 3. Why do they leave the spiritual path? Youtu.be/o-q3G__MALg 10. How
http://vk.com/meditation_lessons

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How to learn meditation techniques on your own? Meditation for beginners at home is not at all difficult. This requires desire and proper preparation for the process. Using the practice of meditation, you can suppress anxiety, improve your well-being, and get rid of stress and neuroses.

With regular exercise, health improves, self-esteem increases, depression goes away, and hidden talents are revealed. In some cases, the meditation technique allows you to reconsider your view of the world around you and re-evaluate your place in it.

Meditation practice is used to treat high blood pressure, nervous system, and headaches. This is a good prevention of cardiovascular diseases.

To begin meditation classes, you need to take several preparatory steps. And we will talk about these steps below.

To get the benefits of practicing, choose a regular time to meditate. It doesn’t really matter whether it’s day or evening, the main thing is that the rule of privacy is observed. Talk to your loved ones so that they do not distract you during this time, since sudden interference in the process causes unpleasant reactions and sometimes shock.

You should not practice meditation techniques immediately after lunch. Eating a lot of food will interfere with your concentration and will also make you sleepy.

Don't forget about the appropriate atmosphere. Candles, incense, and a calm background music will help you get into the right frame of mind. If music distracts you, it is best to practice in silence. You can design a home meditation corner. Let there be fresh flowers, beautiful paintings with landscapes of holy places, in general, everything that inspires and calms.

Physical warm-up will give you the right mood. Gymnastics and dancing will create an ideal start to meditation. A contrast shower and fresh clothes won't hurt.

The perfect pose for practice is considered to be “padmasana” (lotus), but it is quite difficult for beginners to sit in it correctly. For beginners, it will be more comfortable in the “sukhasana” pose, with the legs crossed in Turkish style. The back must be straight and relaxed.

To achieve the desired position, it is best to provide yourself with a pillow of normal hardness, stuffed with natural material. Palms on knees, eyes closed. Keep your head straight with your chin slightly tilted. In the adopted position, it is important not to experience discomfort or tension.

You can start practicing meditation from five minutes a day, gradually increasing the time period. When you catch the desired state, you no longer have to count time.

Meditation technique for beginners

The essence of the meditation process is to achieve pure consciousness without interfering thoughts and internal reflections. At the initial stage, difficulties will arise, since in a state without any hesitation, one begins to lose sleep.

Meditation for beginners at home, when performed regularly, frees the mind from unnecessary husks and outside irritants. Over time, the effect of practice will be like a good rest.

The first stage of meditation is relaxation. Focus on tense areas of the body, feel them. A body in tension blocks the movement of open energy. Let an avalanche of relaxation take over your body, from your feet to your chest. Don't forget about the facial muscles, they shouldn't be tight. You can relax your face by smiling broadly at yourself in your thoughts, this will remove the angry expression and muscle tension.

Second stage - concentration. For successful practice, mental activity should be minimized or stopped altogether. Thoughts come spontaneously; at first, don’t try to get rid of them abruptly. Silence of consciousness will come gradually and only with practice.

Third stage - meditation. There are many ways to meditate; for beginners, the breathing concentration technique is suitable. At first, thoughts flow away from the object, and it is quite difficult to concentrate. Continue to contemplate the breath, avoiding extraneous thoughts. For example, feel the air flowing through your lungs and out again.

Inhale pure oxygen and exhale dirty soot. With experience will come a feeling of endless peace. With each exhalation you will get rid of the problems and worries of the outside world. Inhale the love of the Universe, exhale the sadness and disappointment.

Do not control your breathing, but take the position of an outside observer. During the first lessons, thoughts will distract you from the process, don’t worry, but calmly continue to concentrate. Let go of thoughts that come, don’t develop them. Try holding your breath for a few moments, but if it does not cause any discomfort.

You should come out of the meditative state gradually, taking a deep breath and exhaling. There is no need to suddenly open your eyes or change your body position. Slowly lift your eyelids and stretch your shoulders.

Remember, at first the body will give signals of resistance. But if the meditation has been done correctly, a feeling of peace, bliss and satisfaction will arise. At the same time, you need to understand that it is possible to achieve a tangible effect from classes only with systematic practice.

Video: meditation for beginners

Only in my deep meditation do I discover who I really am
Sri Chinmoy

PRACTICAL MEDITATION FOR BEGINNERS: HOW TO LEARN TO MEDITATE

What is important for developing self-control is meditation. Therefore, many people wonder how to learn to meditate correctly. Where can I take meditation lessons for beginners or get acquainted with meditation techniques for beginners, what should a beginner start with? I hope this article will answer your questions in many ways. Meditation is at first just concentrating on something, then it expands and it becomes something more significant.

I have been practicing meditation for more than 25 years, so I can speak about the effect it can bring. This is a great way to maintain inner peace, harmony, and self-confidence. It helps to solve all our internal and automatically external problems, to understand ourselves better. This leads to increased dynamism, productivity, and the ability not to stop on the path to goals.

7 important points on how to learn to meditate at home

When you start practicing, it may seem that meditation is very difficult, that only Buddhist monks can do it. But with practice, we understand that real meditation is not performed by us, but by our inner “I,” our soul. And when such spontaneous meditation comes, it becomes easy. But on the journey to yourself there are ups and downs. If it doesn't work out, you just have to not give up and keep going. And then we will understand that the results were worth the effort. And these are not just some incomprehensible efforts, this is a struggle with our imperfections, and victories over ourselves are the most joyful victories.

So it's just important to just practice. Of course, I myself am far from ideal, but I feel a huge positive effect, progress is important. So that today we become better than we were yesterday. You will notice the difference if you compare the state on those days when you meditated well and when you skipped classes.

1st – make a decision

A person is designed in such a way that he gets the best results only when he is fully aware of his actions, when he understands what he is striving for. Therefore, setting goals is very important to achieve results.

When it comes to meditation, you don't have to think too much about your goals, you just have to decide that you're going to do it. You can imagine that this tool will allow you to solve many problems and become a better person. It is important to understand why you need this - only then will you get a really good result.

If you look at distant goals - they are truly grandiose - real happiness and fulfillment of the meaning of your life. Meditation will give this result precisely because meditation on the spiritual heart and soul leads us to unity with our higher Self. And our higher “I” is one with the Creator of everything, and He knows how to make us happy.

2nd – place and time

It is advisable to have a place where no one will distract you. If possible, choose a corner where you can make a permanent place for meditation. Make it cozy, clean and beautiful so that you enjoy coming here.

If you cannot have it permanently due to your environment, create it for meditation, then dismantle it. Although experience shows that over time, even those who do not understand you at first, then begin to accept, and then even respect. At first, someone may criticize you, make fun of you. But then the same people, seeing your perseverance and constancy, begin to believe in you, be inspired by your example, and even change something in their lives. When we do the right thing, it inspires others to do the right thing.

As for the time, the best is early in the morning, before 7 am, when nature is quiet and calm. It is better to start the day with meditation, rather than with analyzing dreams and thoughts about the coming day. It is better to choose a specific time and try to stick to it. This will help fight laziness and reluctance.

3rd – frequency of classes

Beginners often ask how often they should practice. It depends on the aspiration. You can start with 5-15 minutes early in the morning. If you have enough aspiration, meditate in the evening, after work or before bed (in this case, you need to meditate more at rest in order to fall asleep normally), you can also choose 5 minutes during your lunch break and again receive fresh strength and inspiration from your inner source.

Classically, it is better to come to a scheme - 30 minutes in the morning, 10-20 minutes in the evening, 5-7 minutes in the afternoon. Is it necessary to follow this rule? Of course not. It all depends on sensitivity. But sometimes you need to force yourself to do a certain minimum, even if you don’t feel like doing it. For example -15 minutes in the morning and 10 minutes in the evening. If we are sick, we don’t feel like eating, but we eat anyway so that the physical can live. On such days, you just need to come to your place and try to concentrate, just note the time.

I recommend that you start with 5-10 minutes once a day. Even this frequency at the initial stage is enough to feel the result. Practice for at least a week and you will see. Then try meditating twice a day and also increasing your meditation time. You can make a final decision only after practice. But the time of meditation must be increased very, very gradually. And of course, it is better to meditate with your soul for 10 minutes than to struggle with thoughts or think about something extraneous for an hour.

Sometimes you can meditate additionally if you need to make an important decision or calm down after some stressful situation. This does not have to be done at home. But you should do this in a public place in such a way as not to attract unnecessary attention.

Of course, there is no question that you need to try to study every day, without skipping, even on some days and without enthusiasm. The ignorance of our nature is very vigilant and agile, it is just waiting to throw some temptation at us and pull us back in our progress to the starting point.

4th – final preparation

Now let's take a closer look at the preparation. It is always important, especially in the morning, to be alert. Because a shower will help a lot. Or at least you need to wash your face. Then you should wear clean and light clothes, which are used only for meditation. The feeling of purity in the physical is very important and worth remembering.

It is not necessary to put a watch in front of you. When there is inspiration, time flies. But in order to work off your minimum and not be distracted by looking at your watch, you can use a timer. In the morning, when I sometimes feel sleepy, I set a timer for the meditation floor. The signal brings us to our senses if we suddenly fall into a drowsy state, and at least for the second part we will have a chance to meditate normally :).

5 - e - pose and beginning of meditation

Let's move on to practice. Find a comfortable position. In the classics, this is the lotus position. However, this is a difficult situation. Therefore, it is more practical to sit simply cross-legged on a cushion. You can also meditate perfectly while sitting on a chair. It is important to keep the body relaxed, without tension, but at the same time do not forget that the spine should be straight. Don't bend your back, even if everything hurts and aches. We can sometimes relax our back for a minute, but it is worth remembering that the best meditation occurs when we sit with our back straight and fully conscious.

6 - e - how to meditate correctly for beginners

Now let's talk in more detail about the practice of meditation for beginners. There are many ways to meditate for beginners. I will offer one of many here. I practice according to Sri Chinmoy's system, and he teaches me to meditate on the spiritual heart. Therefore, the exercises are somehow connected with concentration on the spiritual heart.

So, as a meditation technique for beginners, you can follow these steps:

1. You can use meditative music. But not necessarily. This is especially helpful at the initial stage. I can recommend flute music for meditation performed by Sri Chinmoy.
2. It is better to keep your eyes half open;
3. Before starting the practice, you can recite the mantra “Om” several times. This sound clears the space;
4. Take a deep breath;
5. Exhale slowly;
6. Continue the breathing process, concentrating on inhalation and exhalation;
7. Keep your mind clear;
8. Inhale peace and exhale anxiety;
9. We inhale energy and exhale sadness;
10. We inhale joy and exhale sadness;
11. Let's concentrate on the flame of a candle and imagine how it burns inside our spiritual heart.
12. Imagine that inside your heart a rose is blooming petal by petal and you become the beauty and purity of the rose.

• If you have a real enlightened Teacher, you can use his photograph for concentration and meditation. But this must be a real enlightened teacher in whom you have unlimited faith, and not some instructor who has meditated at least his entire life. The teacher does not have to be in the physical; his consciousness is present in this world forever, even if he left the earthly plane a very long time ago.

These are fairly simple meditations for beginners, and by doing such exercises at first, you can get your first experience.

7 - e - try to make progress. How do you know if meditation is working?

There is no end result that will allow you to say that you have already mastered meditation. Today's achievement is just a starting point for a new start. Try to progress. As your receptivity increases, you can increase the time of meditation. Although I have been meditating for 25 years, my current minimum is 30 minutes in the morning, 5 minutes in the afternoon and 10 minutes in the evening.

Although the total practice time is longer, especially in the morning, since I use singing spiritual songs, reading inspiring books, music, and sometimes videos. Although this is the minimum. If inspired, I can meditate for an hour in silence. But there is no point in artificially increasing the time for meditation in a significant way, although you can try, everything is learned experimentally.

How do you know if meditation is working? These do not necessarily have to be some unusual experiences (although this also happens sometimes). This is not the main thing. What's more important is how you feel after the practice (although you can feel it during the practice as well). Someone engages in meditation to develop occult, unusual abilities. But this is not what will bring us joy. If you feel peace, joy, inspiration, energy, you have the enthusiasm to do something, to become someone, a better person, then your meditation was correct. Although during practice it may seem to you that practically nothing is happening.