放鬆的心靈音樂｜Relaxing Music • Sleep Music,Relaxing Music, Meditation Music★41

十五個冥想的技巧
這對初學者很重要，即使對於那些有經驗的冥想者也能找到很多藉鑑之處：固定的時間，地點，和規律的練習是最重要的。規律可以幫助安定思緒。要把思維固定住很難，當你坐下來準備練習專注力之初，它總是會想跳開。這時對外界的變化很敏感，像條件反射一樣，所以頭腦想要更快的安靜下來就需要藉助固定的時間和地點的幫助。最有效的時間是黎明和黃昏。那個時間點被特殊的精神力量統治。這個時間點梵文叫BRAHMAMUHURTA,晨起4-6點。在這段時間裡，頭腦是清晰的，還沒有被白天的事物擾亂，沒有被世俗打擾，更容易達到專注的狀態。如果這個時間段你不行的話，那麼找出一個時間，當你不被日常事務纏身時，思緒較容易靜下時。規律性是最重要的考量。盡量有一個獨立的冥想專用房間。如果沒可能，那就隔開房間的一部分，不要讓其他人進入。那個區域僅用於冥想，保持不被他人的波動干擾。早晚間都在這燃支香。房間的中心點放上一尊聖像或者是聖者的圖像，坐墊就擺在它面前。隨著冥想次數的增多，有能量的波動頻率就會在個房間裡形成。在六個月的時間裡空氣中就會形成讓人平和和純淨的氣息，這間屋子裡會形成一個奇妙的氛圍。在你感到壓力時坐在那裡，念誦半小時的咒語，內心就會平復。當坐下時，面朝北或東（印度在喜馬拉雅山的南部，喜馬拉雅山是修行聖地，所以打坐朝向喜馬拉雅山的方向），這樣的朝向易於接受到聖者的能量波動。坐姿要舒適穩定，後脊柱和脖子要直而不僵。這將有助於穩定思緒，增加專注力，氣脈也不會受阻（從脊柱底部向頭頂流動的過程中）。坐姿不一定非要跏趺坐（傳統的蓮花式，雙盤）。任何舒適的盤腿姿勢只要能給身體提供穩定的基底都可以。這是為給流動的能量提供一個三角的通道，能量的流動必須加以控制，而不是讓它到處亂竄。新陳代謝，大腦的波動，和呼吸隨著專注力的加深都會變慢。在開始前，下一個指令，說在一個具體的時間長度裡，我的思緒平靜下來。忘記過去，現在和未來。呼吸在剛開始的時候是有意識的，規律的呼吸。開始的五分鐘，做深的腹式呼吸，這樣可以把氧氣帶到大腦。然後使大腦活動慢到一個很細微的程度。保持這個呼吸節奏，吸氣三秒呼氣三秒。在規律呼吸的同時也規律了能量的流動，最重要的是能量流動。如果念咒，咒語要與呼吸協調一致。起初要允許思緒漫遊。它會跳躍一會，但最終會專注下來。不要強迫思維靜止下來。這反而又給大腦的波動增加又一念。如果思緒繼續遊走，只要不跟它走，觀察它，客觀的，好像你在看電影一樣。它將逐漸的慢下來。選一個點，思維關注在這一點上。認為自己是理智型的人，可以把冥想點選擇兩眉之間的中間點上。那些更感情化的人，把冥想點在心輪點，並且不再更換。專注在一個中立或者正能量的物體或符號上，並把這個形象帶到冥想點的位置。如果你也念咒，在意念裡重複它，並且配合上呼吸。如果你沒有個人的專屬咒語，可以使用宇宙的通用咒語OM。儘管意念的念誦咒語（金剛持誦的方法）更強有力，但如果你困倦的話就大聲的重複。不要改變專屬咒語（一生念誦下去）。念咒可以淨化思想，因為聲音的波動與念頭的波動融合，聲音的重複通過精神上的重複轉換成心靈感應的語言，從這裡淨化思想。隨著練習，主客體的意識消失，達到三昧的狀態-超意識狀態，不要失去耐心，因為這個過程需要很長時間。在三昧狀態中，人處在極樂的狀態，在這裡知者，知識和被知成為一體，這就是超意識狀態。冥想練習可以從堅持20分鐘開始，然後升到1小時。如果身體有舞動和震顫，控制住把能量鎖在身體裡面。

Fifteen meditation techniques
This is important for beginners, and even experienced meditators can find a lot to learn from: a fixed time, place, and regular practice are paramount. Routines can help calm the mind. It's hard to hold your mind, and when you sit down to practice mindfulness, it will always want to jump away. At this time, it is very sensitive to changes in the outside world, like a conditioned reflex, so the mind needs to use the help of a fixed time and place to calm down faster. The most effective times are dawn and dusk. That point in time is ruled by special spiritual powers. This time is called BRAHMAMUHURTA in Sanskrit, and it is 4-6 in the morning. During this time, the mind is clear, not yet disturbed by the things of the day, not disturbed by the mundane, and it is easier to reach a state of concentration. If you can't do it during this time, find a time when it's easier to quiet your mind when you're not getting caught up in your day-to-day affairs. Regularity is the most important consideration. Try to have a separate room dedicated to meditation. If that's not possible, block off part of the room and keep no one else in. That area is for meditation only, keeping it undisturbed by the waves of others. Burning incense here in the morning and evening. An icon or image of a saint is placed in the center of the room, and the cushion is placed in front of it. As the number of meditations increases, energetic wave frequencies will form in a room. In six months, the air will be calm and pure, and this room will have a wonderful atmosphere. Sit there when you're stressed, recite the mantra for half an hour, and you'll calm down. When sitting down, face north or east (India is in the south of the Himalayas, the Himalayas are holy places for spiritual practice, so meditating towards the direction of the Himalayas), this orientation is easy to receive the energy fluctuations of the sage. Sit in a comfortable and stable position, with the back spine and neck straight but not stiff. This will help stabilize the mind, increase concentration, and keep the chi (flowing from the base of the spine to the top of the head) unobstructed. The sitting position does not necessarily have to be a cross-legged sitting (traditional lotus pose, double-disc). Any comfortable cross-legged position will do as long as it provides a stable base for the body. This is to provide a triangular channel for the flow of energy, the flow of which must be controlled, not let it run wild. Metabolism, brain fluctuations, and breathing all slow down with increased concentration. Before starting, the next command, said to calm down my mind for a specific length of time. Forget the past, present and future. Breathing is conscious, regular breathing in the beginning. For the first five minutes, do deep abdominal breathing, which brings oxygen to the brain. The brain activity is then slowed down to a very subtle level. Maintain this breathing rhythm, inhale for three seconds and exhale for three seconds. While breathing regularly, it also regulates the flow of energy, the most important thing is the flow of energy. If chanting the mantra, the mantra should be in harmony with the breath. Allow your mind to wander at first. It jumps for a while, but eventually settles down. Don't force your mind to stop. This in turn adds another thought to the fluctuations in the brain. If the mind keeps wandering, just don't follow it, observe it, objectively, as if you were watching a movie.