Опять про медитацию
Mar. 29th, 2013 08:54 pm![[personal profile]](https://www.dreamwidth.org/img/silk/identity/user.png){kind=small}
forismaТренировка мозга - это всё-таки мощный инструмент. Я помню, как я в детстве могла без остановки читать книгу часами, не отвлекаясь на мысли, утонув в повествовании. Теперь же, как бы мне ни была интересна книга, я просто больше не могу сконцентрировать внимание более чем на 5 минут. Потом обязательно всплывёт ассоциация и уведёт меня в дальние дали. Часто приходится перечитывать параграф или страницу заново, потому что я ловлю себя на мысли, что я не знаю, что я сейчас прочитала. Это утомляет. Погуглила и наткнулась на статьи про концентрацию с толковыми упражнениями. Возможно, кому-то тоже будет интересно. Читала вслух, чтобы уж точно не отвлекаться :)) Когда громко звучит свой голос, не слышишь мысли...
(1) Lack of Concentration and Focus
People say about lack of concentration:
- I am battling to concentrate on one thing at a time.
- My thoughts often drift to the past or the future.
- I have a habit of starting something and not finishing it.
- I lack concentration. I am unable to focus my mind on one thing for more than a few seconds.
- I procrastinate.
- It is difficult for me to focus on my studies.
- It takes a great effort to read a book.
- I always change my mind, and I am unable to follow through with my decisions.
- I try to concentrate, but soon find myself thinking about something else.
(2) The Power of Concentration
(3) Concentration Exercises for Training the Mind
Concentration exercises
Exercise 1
Take a book and count the words in any one paragraph. Count them again to be sure that you have counted them correctly. Start with one paragraph and when it becomes easier, count the words in a whole page. Perform the counting mentally and only with your eyes, without pointing you finger at each word.
Exercise 2
Count backwards in your mind, from one hundred to one.
Exercise 3
Count in your mind from one hundred to one, skipping each three numbers, that is 100, 97, 94, etc.
Exercise 4
Choose an inspiring word, or just a simple sound, and repeat it silently in your mind for five minutes. When your mind can concentrate more easily, try to reach ten minutes of uninterrupted concentration.
Exercise 5
Take a fruit, an apple, orange, banana or any other fruit, and hold it in your hands.
Examine the fruit from all its sides, while keeping your whole attention focused on it. Do not let yourself be carried away by irrelevant thoughts thoughts that might arise, such as about the grocery, where you bought the fruit, about how and where it was grown, its nutritive value, etc. Stay calm, while trying to ignore or show no interest in these thoughts.
Just look at the fruit, focus your attention on it without thinking about anything else, and examine its shape, smell, taste and the sensation it gives you when you touch it.
Exercise 6
This is the same as exercise number 5, only that this time you visualize the fruit, instead of looking at it.
Start, by looking at the fruit and examining it for about 2 minutes, just as you did in exercise number 5. Then close your eyes, and try to see, smell, taste and touch the fruit in your imagination. Try to see a clear and well defined image. If the image becomes blurred, open your eyes, look at the fruit for a short while, and then close your eyes and continue the exercise.
You may imagine holding the fruit in your hands, as in the previous exercise, or imagine it standing on a table.
Exercise 7
Take a small simple object such as a spoon, a fork, or a glass. Concentrate on one of these objects. Watch the object from all sides without any verbalization, that is, with no words in your mind. Just watch the object without thinking with words about it.
Exercise 8
After becoming proficient with the above exercises, you may try this exercise.
Draw a small geometrical figure, about three inches in size, such as a triangle, a rectangular or a circle, paint it with any color you wish, and concentrate on it. Look only at the figure you have drawn, and at nothing else. Only the figure exists for you now, with no unrelated thoughts or any distractions.
Keep your attention on the figure in front of you, and avoid thinking about anything else. Also, try not to strain your eyes.
Exercise 9
The same as number 8, only this time visualize the figure with the eyes closed. As before, if you forget how the figure looks like, open your eyes for a few seconds and watch the figure and then close your eyes and continue with the exercise.
Exercise 10
The same as above in number 9 but the eyes open.
Exercise 11
Try for at least five minutes, to stay without thoughts. This exercise is to be attempted only after all the previous ones have been performed successfully. The previous exercises, if practiced correctly, will endow you with the ability to impose silence on your thoughts. In time it will become easier and easier.
Потом в другой совсем книжке "How to Survive Your Diet and Conquer Your Food Issues Forever" by Linda Moran прочитала о том, как контроль сознания необходим и в аспекте контроля веса.
Для всего нужно спокойное созерцательное сознание...
"У самых различных успешных людей есть нечто общее. Под "успешностью" я подразумеваю не финансы или контроль веса. Я имею ввиду людей, которые довольны своей жизнью и имеют позитивные перспективы, несмотря на обстоятельства. Это нечто, что такие люди делают, - они уделяют время "созерцанию". Молитва ли это, медитация или рефлекция, - они делают это в уединении. Вы можете скопировать успешность этих людей, сделав время созерцания вашим приоритетом начиная с сегодняшнего дня. Если вам интересно, что же вы будете делать в это время, попробуйте заполните его какой-то деятельностью или писательством. Вы можете использовать это время, чтобы выработать дисциплину опознавания иррациональных мыслей, которые ведут вас не по той дорожке. Затем замените их, на бумаге, более рациональными мыслями. Я могу сказать тебе из собственного опыта, что эта обладающая большой потенцией деятельность расчищает твои мысли на столько, что ты не потеряешь время, а выиграешь его, потому как ты будешь намного более эффективна в жизни, как результат."
(1) Lack of Concentration and Focus
People say about lack of concentration:
- I am battling to concentrate on one thing at a time.
- My thoughts often drift to the past or the future.
- I have a habit of starting something and not finishing it.
- I lack concentration. I am unable to focus my mind on one thing for more than a few seconds.
- I procrastinate.
- It is difficult for me to focus on my studies.
- It takes a great effort to read a book.
- I always change my mind, and I am unable to follow through with my decisions.
- I try to concentrate, but soon find myself thinking about something else.
(2) The Power of Concentration
(3) Concentration Exercises for Training the Mind
Concentration exercises
Exercise 1
Take a book and count the words in any one paragraph. Count them again to be sure that you have counted them correctly. Start with one paragraph and when it becomes easier, count the words in a whole page. Perform the counting mentally and only with your eyes, without pointing you finger at each word.
Exercise 2
Count backwards in your mind, from one hundred to one.
Exercise 3
Count in your mind from one hundred to one, skipping each three numbers, that is 100, 97, 94, etc.
Exercise 4
Choose an inspiring word, or just a simple sound, and repeat it silently in your mind for five minutes. When your mind can concentrate more easily, try to reach ten minutes of uninterrupted concentration.
Exercise 5
Take a fruit, an apple, orange, banana or any other fruit, and hold it in your hands.
Examine the fruit from all its sides, while keeping your whole attention focused on it. Do not let yourself be carried away by irrelevant thoughts thoughts that might arise, such as about the grocery, where you bought the fruit, about how and where it was grown, its nutritive value, etc. Stay calm, while trying to ignore or show no interest in these thoughts.
Just look at the fruit, focus your attention on it without thinking about anything else, and examine its shape, smell, taste and the sensation it gives you when you touch it.
Exercise 6
This is the same as exercise number 5, only that this time you visualize the fruit, instead of looking at it.
Start, by looking at the fruit and examining it for about 2 minutes, just as you did in exercise number 5. Then close your eyes, and try to see, smell, taste and touch the fruit in your imagination. Try to see a clear and well defined image. If the image becomes blurred, open your eyes, look at the fruit for a short while, and then close your eyes and continue the exercise.
You may imagine holding the fruit in your hands, as in the previous exercise, or imagine it standing on a table.
Exercise 7
Take a small simple object such as a spoon, a fork, or a glass. Concentrate on one of these objects. Watch the object from all sides without any verbalization, that is, with no words in your mind. Just watch the object without thinking with words about it.
Exercise 8
After becoming proficient with the above exercises, you may try this exercise.
Draw a small geometrical figure, about three inches in size, such as a triangle, a rectangular or a circle, paint it with any color you wish, and concentrate on it. Look only at the figure you have drawn, and at nothing else. Only the figure exists for you now, with no unrelated thoughts or any distractions.
Keep your attention on the figure in front of you, and avoid thinking about anything else. Also, try not to strain your eyes.
Exercise 9
The same as number 8, only this time visualize the figure with the eyes closed. As before, if you forget how the figure looks like, open your eyes for a few seconds and watch the figure and then close your eyes and continue with the exercise.
Exercise 10
The same as above in number 9 but the eyes open.
Exercise 11
Try for at least five minutes, to stay without thoughts. This exercise is to be attempted only after all the previous ones have been performed successfully. The previous exercises, if practiced correctly, will endow you with the ability to impose silence on your thoughts. In time it will become easier and easier.
Потом в другой совсем книжке "How to Survive Your Diet and Conquer Your Food Issues Forever" by Linda Moran прочитала о том, как контроль сознания необходим и в аспекте контроля веса.
Для всего нужно спокойное созерцательное сознание...
"У самых различных успешных людей есть нечто общее. Под "успешностью" я подразумеваю не финансы или контроль веса. Я имею ввиду людей, которые довольны своей жизнью и имеют позитивные перспективы, несмотря на обстоятельства. Это нечто, что такие люди делают, - они уделяют время "созерцанию". Молитва ли это, медитация или рефлекция, - они делают это в уединении. Вы можете скопировать успешность этих людей, сделав время созерцания вашим приоритетом начиная с сегодняшнего дня. Если вам интересно, что же вы будете делать в это время, попробуйте заполните его какой-то деятельностью или писательством. Вы можете использовать это время, чтобы выработать дисциплину опознавания иррациональных мыслей, которые ведут вас не по той дорожке. Затем замените их, на бумаге, более рациональными мыслями. Я могу сказать тебе из собственного опыта, что эта обладающая большой потенцией деятельность расчищает твои мысли на столько, что ты не потеряешь время, а выиграешь его, потому как ты будешь намного более эффективна в жизни, как результат."
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Date: 2013-03-29 08:11 pm (UTC)no subject
Date: 2013-03-29 09:43 pm (UTC)no subject
Date: 2013-03-30 04:57 am (UTC)no subject
Date: 2013-03-29 09:36 pm (UTC)no subject
Date: 2013-03-29 09:43 pm (UTC)no subject
Date: 2013-03-30 05:12 am (UTC)no subject
Date: 2013-04-01 12:51 pm (UTC)Не важно, какие упражнения делать, главное, чтобы они тебя заставляли оставаться в концентрации на том, что ты делаешь. Все твои варианты тоже отличные!
Книжка "Ильича" звучит интересно!
Ты про майнд машины ещё напишешь?
На люмосити я уже много лет зарегистрирована, но мне так и лень было в нём разобраться.. :)
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Date: 2013-04-06 02:49 pm (UTC)no subject
Date: 2013-03-30 04:52 pm (UTC)no subject
Date: 2013-04-01 12:47 pm (UTC)no subject
Date: 2013-04-01 12:36 pm (UTC)Na nedele uexala iz doma so vsemi kluchami naprimer, Dima i Sonia doma ostalis' bez kluchei. I vot takaya fignia postoyanno so mnoi...
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Date: 2013-04-01 12:47 pm (UTC)