Meditation technique, which was really useful

In this article I will talk about meditation techniques, which finally proved to be useful and of which I feel the results.

For a long time meditation was for me something magical. And then, finally, I decided to try to master the magic. I tried and failed. Generally. I tried different techniques, and quite long (from a few weeks to a month), and felt nothing.

Below I want to tell you about a technique which has proved really useful and benefit from that I really feel so far.

To say that the technique of my own, it would be foolish. I took it from the app Headspace, A review of which was already on Layfhakere, and slightly altered by itself. Headspace - it's a great American service, which is engaged in the popularization of meditation. And it can be used is free change your life for the better.

About a month I was doing with the app, and then felt that I could deal with their own, and began to do it. Several months of continuous (almost) meditation yielded results. I learned how to perform the exercises, relax and get rid of unnecessary thoughts. I also noticed that it became much easier to control myself, but maybe it is self-hypnosis.

So, by the very technique:

1. Sit in a comfortable position and take a few breaths. They need to make loud. Imagine that person sitting next to. So, he needs to hear them. After a few breaths, you try to concentrate on those parts of the body, which at the moment with something touching. Most likely, it will be back and legs.
2. Now take away the attention from the parts of the body and focus on the sounds around you. Try to listen to each of them separately. If you are around there is a strong smell or taste, you can focus on them.
3. After that, mentally scan your body, starting from the head and ending with the feet. Move your attention on each part of the body and understand, whether it is relaxed. If so - well, if not - try to relax her.
4. After mental scanning start loud breathing, as in the first paragraph. Pay attention to how the rise and fall of the chest on the inhale and exhale. With each breath count to 10. Breath - one breath - two. When he reached 10, start over again.
5. My favorite part. Try about anything to not think. I am understanding that the Council is akin to "do not think of a green elephant ', but you should try to gradually move away from all the thoughts in my head. If you notice that you still think about something, do not turn this idea. Smart enough to it to the end and let it float away on.
6. Now, again, focus your attention on the surrounding sounds, and then - on the parts of the body (points 1 and 2).
7. Slowly open your eyes.

For each item, except for the fifth, must leave for 1-2 minutes. Long about anything not to think at first it will be difficult, so I advise you to allocate the fifth point is not more than 15 seconds and gradually increase the time. According to this technique, I have been doing for several months. The idea is that you can already move on to more difficult exercises, but I do not see the point. I hope that the technique will help both you and wait for your impressions in the comments!