еве неколку примери за медитации. Извинете за англискиот, ама стварно ме мрзи да пишувам или да преведувам.
Beginner Meditation
First, find a place where you can be quiet and securely alone for a period of time. It will be very hard to meditate at first if people will be passing by or asking you questions. You may be tempted to see how much time has passed, so take off your watch, and cover or turn away from any clocks you can see. Turn off alarms, disconnect the phone, turn off your cell and pager, etc. It is important that you not be disturbed with demands upon your attention. To this end, it may be a good idea to meditate before you go to bed, or especially after others have gone to sleep.
Next, find a comfortable position you can stay in for a period of time. Don't think you have to sit in a Yoga "lotus" position to be able to meditate: that is absolutely untrue, and will probably make meditating virtually impossible unless you are unusually flexible. Sit in a comfortable chair, or cross-legged on a bed, or sit with your back to a wall and your legs outstretched, or simply lie down. Wear comfortable clothes, and take care of all your personal needs before you begin.
Take a moment to relax. You are not going on some wild journey to the netherworld; you are simply going to meditate. Try not to expect too much; you're not going to wake up elsewhere or have catastrophic visions of the future. You are simply going to relax for a while.
Now, close your eyes, and breathe slowly, evenly. Concentrate on your breathing. Don't breathe so slow you deprive yourself of oxygen, simply slow your breathing a little and concentrate. Breathe in... 3 or 4 heartbeats... hold 2 or 3 heartbeats... breathe out 3 or 4 heartbeats... concentrate on nothing but your breathing. Feel the air flow into your lungs... the breath of life.. and flow out again to rejoin the world. Feel the beating of your heart, concentrate on it... feel your lifeblood pulsing through your body. Breathe in.. breathe out... If a thought or a worry surfaces in your mind, just push it away for now, and concentrate on the feeling of breath entering and leaving your body. Breathe low in your abdomen, feel your belly expanding, drawing air, then contracting, pushing air out, over and over.
Do this until you feel "done", then take a deep breath or two and open your eyes. Give yourself a moment for things to come back into focus. Congratulations, you've just meditated for the first time.
This is the basis for meditation: the ability to concentrate on a single action, idea, feeling, or concept. This is a learned skill that improves with practice, and can also help you improve other skills in your life. Studying, controlling temper, concentrating on a task, and many other skills are also improved by practicing the skill of meditation.
Object Meditation
Okay, so you've mastered the art of meditating on breathing. What now? Well, let's start by meditating on an object. Choose an object, perhaps something physical like an apple, or a picture in your mind, like a candle. Begin by doing the breathing meditation above; it will help get you into the right quiet space (I begin all my meditations with the breathing meditation). Now, picture your object, whether in your eyes, or in your mind. What is it's shape, what is it made of? Imagine you are touching it. Is it hard or soft, is it smooth or rough? What is it's temperature? In your mind, run your finger down the side. What does it feel like? Feel the texture on your finger. In your mind, hold it in your hands. Is it heavy or light? Does it shine, is it dark or light? Now look a little deeper, below the surface. What does it look like inside? What does it feel like? Feel the texture of it on your skin. Do you see colour? Now, expand a little.. what is its nature? What is its purpose? Is it happy? Does it like being what it is? Does it like doing what it does? Try to imagine you are the object. What do you feel? Do you think anything? Do you have emotion? Do you have knowledge? What do you know? Pull back now, and take a few deep breaths. Come back to yourself, and then open your eyes. Give yourself a moment.
This is more in-depth meditation in which you can learn about yourself and your surroundings, while also improving your meditation skills. In this exercise, you learned about an object, about your environment, and about your own interpretations. You incorporated both the sense of touch and the sense of sight into your meditation. You now have a new tool at your disposal which you can use to learn more about the world around you. Try this meditation with objects around you, and then try it with objects you may not have immediate access to. When you feel you are ready, start incorporating other senses into your meditations. Start with the sense of smell, then move to taste. Finally, try to incorporate sound into your meditations.
