“The same rake again,” my wife told me when I was once again late from work. “The project is interesting, it needs to be completed,” “I’ll push myself now, then it will be easier,” is my typical set of responses to overwork. With remote work, it’s even easier to overload yourself - you don’t have to go anywhere, no one calls you for coffee, and the list of options for relaxing “outside” has been reduced.
Online there is only talk about how to work efficiently and maintain a balance with relaxation, but it’s much easier to turn on YouTube and eat something sweet. After an hour, I get even more tired: “What the hell, I wanted to watch a useful video, but I’m watching a UAZ wind up on a pole”?!
I work as a game designer at EPAM and often overwork: juggling multiple projects at once, doing a home project, and writing this article. It happens that the number of tasks makes your head spin, when listing things takes more time than solving them. To stay positive, YouTube with sugar is no longer enough, and you need something more powerful.
In this article I will tell you why meditation is the best remedy for stress and overload.
Why stress occurs
The main cause of stress is the illusion that you need to constantly do something and run somewhere.
Even a simple break can cause a feeling of guilt from supposed idleness when a lot of things are waiting to be resolved. In meditation you need to do nothing at all, not plan, not think, and this looks like a crime against time.
As a child, I had no problems with this - I could sit on a bench for several hours and “get stuck” on how the grass grows, it was interesting, and I was happy how much was happening around me, and did not suspect that this was akin to meditation .
But as you get older, it seems that the more you think, the more you work, the smarter, richer and more famous you will be. Then multitasking and a feeling of lack of time come, the desire to cram more and more things into a unit of time.
Can such sensations be called pleasant? It’s unlikely, which is why people are starting to look for a solution, creating a demand for a “meditation experience.”
In this case, there is a whole industry of meditation, which teaches how to drown out stress, fall asleep on time to the sounds of nature or fairy tales. A lot of money is pouring into this area.
But isn’t this something that everyone should be able to do at any time?!
Begin!
Now you are fully armed and can start practicing. It will be easier for beginners to do this with audio accompaniment from the instructor. The Meditations section with audio guides of meditations is always available to you.
Don’t put it off until tomorrow, try short meditations now that you can do anywhere and at any time.
Meditation Conscious breathing. Simple practice for beginners.
Meditation to reduce stress. SOS practice returns the mind to a calm, clear state, reduces tension in the body.
Find more meditation audio guides here.
Good luck with your practice and remember: whatever you practice gets stronger! Your awareness is no exception!
Learning to meditate is easier than you think
Let's try meditation right now.
Place your palm in front of you and find a point on your skin where you cannot take your eyes off for 60 seconds. Not looking away means stopping any, even the smallest eye movements! At this moment, think about how the body relaxes and becomes heavier. Keep your back straight and make sure your eyes don't move.
If you're stuck
- congratulations, you are close to meditation, your attention has stopped being distracted by other thoughts.
If you're distracted
and started thinking about plans for the evening - that’s even better.
Now you see how the mind is disobedient and does not obey you 100%. The most common answer
Most likely you didn’t even try because you don’t have time :). Continue to bring your attention back to your palm every time you become distracted.
If you draw a graph of attention, you will get a meditation chamomile
: in the center it has the object of meditation - the palm, and the petals are how far and for how long you were distracted. The petals of a meditation chamomile decrease over time because you begin to remember the object of meditation earlier and are less likely to be distracted.
The moment when attention does not switch is called meditation - this is the ease from childhood, when there is nothing to worry about. Allow yourself to rest in this state.
This doesn't mean things will evaporate. It’s just more pleasant to make them from a peaceful state. The more things become more enjoyable, the more enjoyable life in general becomes.
If a thought haunts you, switch your attention through meditation so that the problem ceases to be important, and then solve it with a calm head.
Why meditation reduces stress
There is an excellent article from Lifext that has a lot of evidence-based material about the benefits of meditation.
Let's also look for interesting things in attention research. So, in meditation, all attention is occupied by the object, and other thoughts weaken without support: stressful thoughts dissolve, and attention gradually collapses inside the object. Why does this happen, and is there a scientific basis?
The effect of reducing attention from monotonous actions is known to science. It's called the vigilance decrement
(Vigilance Decrement).
It was studied by the classics of psychology S.L. Rubinstein, G. Helmholtz, and their experiments confirm the appearance of the effect when performing monotonous tasks for a long time, for example, attention decreased when observing the clock hand for a long time, which sometimes made a double jump; the subjects often did not notice it.
One can notice a similarity between a decrease in the vigilance of attention and a decrease in the sensitivity of other senses under monotonous influences. For example, clothes cease to be felt after some time, and a piece of sugar loses its sweetness if it is not moved across the tongue. It turns out that the brain also loses sensitivity without new “food” in the form of thoughts and sensations.
The brain, as an object of the “organ” class, inherits the same properties as other sense organs. Its difference is that it not only “eats” thoughts, like language in the case of sugar, but also produces them itself, creating a semblance of recursion. Because of this, it can be difficult to fall asleep: the flow of thoughts will not subside, and then meditation with counting sheep comes to the rescue.
Meditation allows you to break the cycle of unpleasant thoughts, switch gears, and uses the scientifically proven effect of decrementing alertness.
Is it possible to prevent the very cause of stress?
Meditation is a great stress reliever.
But will you meditate every time something doesn't go as planned? So I don't. This could be the end of the story about meditation, but the effect of the decrement of vigilance has one more feature, noticed by D. Broadbent - it is not so much that attention decreases, but rather that its resistance to react increases
.
Meditation and the decrement of vigilance increase the resistance to react to new stress. For example, someone was rude to someone - a person trained in meditation is more likely to have a “window” with a choice: to be rude in response or to wish them health and longevity.
The point is not what exactly to choose, but that there is a choice, otherwise a person lights up like a match to any irritant.
Either you choose, or your boss or the salesperson at the checkout will make the choice.
The skill of noticing is called awareness
and is improved through meditation. In meditation, you notice that you are distracted and return to the object. It’s the same in life: if you notice that now you are being carried in the wrong direction, then half the battle is done. All that remains is to make the right choice.
See if you can notice and purposefully reverse your train of thought if something goes wrong. If you often regret acting in haste, then you should think about increasing your awareness through meditation.
Types of Meditation
Few people can enter meditation with a snap of their fingers.
Therefore, most meditations begin with auxiliary “crutches”. For example, counting the number of exhalations, scanning the body, staring at the palm of your hand is not meditation, but tuning into it. It is needed in order to reach a state of meditation where the mind is no longer distracted. Over time, you will be able to enter meditation without a lot of setup.
When the state of meditation is achieved (this is called Dhyana
in Sanskrit), it's time to decide what to do next.
Meditations come with different goals and objects of meditation.
If you want to restore your strength and develop awareness
- look towards simple objects that do not require attention to maintain themselves, such as breathing.
The original technique with an object on the breath is called Anapanasati, and this is the technique that Sidhartha Gautama Shakyamuni is said to have used before becoming the Buddha. This is Buddhist meditation with strict adherence to stages and techniques, which is characteristic of Buddhism as a whole.
Breathing is the most universal subject for meditation because it happens automatically. At the same time, there are difficulties with this technique for beginners: it is not so easy to catch its shades in different parts of the body and at the same time not influence its natural course.
Although Anapanasati's pure form of 16 stages is practiced mainly by monks, the first four are quite accessible to everyone and provide stable concentration.
My teacher briefly talks about the practice of Anapanasati.
If you want to experience pleasant emotions or ease fear
, look towards mantras - specially designed sequences of sounds.
This meditation is called Japa
. For example, the mantra AUM consists only of the basic sounds A, U and M, from which all others are obtained using the language in the same way that all colors can be obtained by mixing red, green and blue. The master puts logic into the sound and rhythm, so it is worth using the original sound without translation into Russian or English.
In Japa meditation, the object is the mantra, its sound and meaning. A meditative state is achieved by monotonous repetition, and the weakening of fear occurs by switching attention to the mantra and thinking about the meaning of the mantra, in comparison with which fear will seem like a mere trifle.
Note the difference between a musical mantra and the rhythmic chanting of the same mantra by a specially trained person. Music is aesthetics, Mantra is a “can opener” for opening the mind (from Sanskrit: Man
- mind,
Tra
- tool).
If you want to work with beliefs
— such meditations should end with visualization. They are especially loved by psychologists and coaches for eliminating “toxic” beliefs: “I can’t do this,” “I’m too old for this,” “you can’t catch a fish out of a pond without effort,” etc.
You can eliminate what is unnecessary, or you can instill what is necessary: the mind gets used to what is observed in visualization, and it begins to seem quite ordinary in real life, making it easier for what was observed to occur.
If you need to find a solution to a complex logical problem
— such meditations should end with careful observation of emerging solutions. Such meditations are suitable for those who think a lot logically and creatively: programmers, designers, architects and others.
Preparation
The stage includes the following steps:
- decide to start meditation. One should begin this kind of practice only after fully realizing the need for it. A person must answer questions about why he needs this. It is possible to meditate without much meaning, but the greatest positive effect can be achieved if some goal is set and the practice makes sense;
- determine the place and time. Gurus of proper meditation recommend choosing a quiet and peaceful place, so most prefer to perform this procedure at home - a separate room, bedroom, loggia. For proper meditation, nature is also suitable, where you can completely relax;
- this technique should be practiced at the same time, for example, early in the morning or before bed, and it should be convenient for the practitioner;
- how often to meditate? This question interests those who want to meditate on their own. The frequency of practice will directly depend on the person’s need for it. At the same time, those who have learned all the intricacies of meditation recommend devoting it to about 20 minutes twice a day to begin with;
- Before starting classes, it is recommended to choose pleasant slow music that will allow you to relax. You can also use a timer during your first practices, since at first time will flow slowly and then quickly. The room before meditation must be ventilated.
After preparing the place and consciousness, a person can begin meditation.
What is important to know about meditation:
- The main enemy of meditation is the feeling of guilt from wasting time “doing nothing.” Therefore, make time for it in advance. Decide for yourself that this time will be spent improving everything that happens during the day. The “important” thoughts about work and play can wait.
- It can seem incredibly difficult to focus on an object: stare at one point for an extended period of time or feel the breath on the tip of your nose. But that's the process. Simply bring your attention back to the object.
- Do not try too hard to achieve meditation, do not expect special sensations or “special effects”. The more you wait for something, the more difficult it is for it to come, because waiting is the thought that came in through the back door.
- It was easier for me to start with guided meditations - when a voice leads and tells me what to do.
- It is better to meditate for 5 minutes every day than for an hour once a week.
- One simple meditation that can be done at any time is better than 7 different meditations for different occasions.
- Start small: 3-5 minutes a day will be enough to get started.
- Meditation is not a dream or a trance - the mind is riveted to a monotonous object in order to refresh the “taste buds” and feel clarity. But if you fall asleep, it's okay.
- Because meditation brings a lightness that many have not experienced for years, tears may flow. This is normal, especially for brutal people who were told not to cry. Treat this as a psycho-emotional release.
- Meditation is not suitable for treating clinical illnesses such as depression, but it can prevent their onset because it reduces stress and promotes emotional release.
Two wings of practice
The practice of meditation has two wings - the so-called formal and informal practices.
Formal practice
Formal practice is meditation for which we set aside a special time and place in our lives. We devote this time to ourselves, while postponing all matters. In these moments we are engaged in “just being” here and now. Formal meditation deepens our practice.
Informal practice
The second wing is informal practice, which does not require a special place and time. It is about bringing mindfulness into our daily activities. Integrating meditation into everyday life expands our practice.
Both wings are equally important and interconnected. Without one of them, the practice will not be complete. Informal practice complements formal practice. Meditation helps us to be present in our daily activities, and focusing on the present moment in ordinary activities in turn helps meditation. This is why it is so important to integrate meditation into our daily activities.
Small moments of mindfulness throughout the day
Bringing mindfulness into an ordinary activity turns it into meditation. You can use any moment of the day to fully focus on what is happening. Try to do only one thing at a time. Direct all your attention at the current moment to one action, be it eating, walking, communicating, creativity, routine activities.
Try to fill simple moments with your attention. After a few days, you will see that these tiny moments of mindfulness will make a real difference to the quality of your day and the state of your mind.
Gradually, you will begin to see hundreds of opportunities throughout the day to bring mindfulness into ordinary moments of life. Being present will become your habit and mindfulness will become your lifestyle. .
How to meditate while standing in line?
Meditation while eating
Digital Mindfulness Practices
How to deal with esotericism
If you ask a person if he meditates, then there will probably be an awkward moment: they won’t think that I’m in a sect, performing rituals with candles, incense sticks and other esoteric items to “raise vibrations.”
Therefore, many meditation apps try to disown as much as possible anything that has even a hint of esotericism and “over-dry” meditation too much. Artistic descriptions of the effects of meditation are quite logical:
"In meditation you can feel levitation"
- sounds fantastic. But if you sit for 30-40 minutes, the body will really become numb, and you won’t feel anything below the neck. This is an unusual feeling - it is not surprising that it has received a colorful description.
"In meditation you can observe the aura"
— try looking at one point for a very long time without taking your eyes off. Gradually, the boundaries of bright and dark objects will be “imprinted” on the retina and create an aura effect.
“In meditation you can see special effects”
- if you hold the brain for a long time and confidently on an object with your eyes closed, then magically it will begin to draw circles and spots on its own, apparently out of despair.
Unfortunately, if you thoughtlessly cut out ALL esotericism, then Sanskrit mantras and mandalas will go under the knife, which could be replaced with mantras in Russian and a boring point for meditation. In this case, not only part of the essence will be lost, but also the charm of the process.
Esotericism in some cases protects hidden meaning, in others it advertises superpowers. In some places it is not there at all, in others it is “terry”. But it’s clear that a lot of time and effort has been spent on creating meditation tools. Therefore, treat esotericism calmly and judiciously: take what works for you personally.
If a tool works for you, then use it regardless of what others think about it.
Benefit
Regular daily entry into meditation has a number of positive qualities for the human condition, therefore, before learning to meditate, you should realize what it will give:
- meditation acts as a sedative for the mind, removing depression, fears, and aggression from it;
- helps to get out of stressful situations in a short period of time;
- the process allows you to move away from the bustle of life, focus on the inner world and feel involved in God;
- during and after practice, you feel a surge of vigor and joy, self-esteem and emotional state improve;
- the immune, nervous and cardiovascular systems are strengthened;
- helps fight bad habits, eliminating cravings for them;
- awareness of actions and deeds increases, and the attitude towards life becomes simpler;
- during practice, creative abilities develop;
- the process makes it possible to find one’s own “I”, as well as answers to many philosophical questions.
The sooner a person begins to master this process, the sooner he will feel an improvement in the body’s condition.
Correct meditation has a beneficial effect on both the psycho-emotional and physical state of the practicing person.
conclusions
- Meditation is like a lubricant: it makes it difficult for stress to stick to you. The more “slippery”, transparent and flexible a person is, the less situations catch him. Conversely, if he is conservative and inflexible, then the simplest aspects of life will be a huge problem.
- Meditation is simply doing nothing, but due to the fact that a person has forgotten how to be still, whole techniques and “crutches” are required for maintaining attention on an object. Understanding how the alertness decrement works will help you achieve a state of meditation, regardless of the technique.
- Meditation is not a cure for everything, but it can help you regain a pleasant state and maintain it without side effects.
In life, something always happens that doesn’t go according to plan, but there is no need to worry about anything. I want you to do things that are really important to you, not to waste your nerves on the little things in life, and for this you will need a meditation tool.
