Mon—Fri 11:00—17:00 Sat. 12:00—16:00
Description
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This program is based on listening as a central sensation, among other sensations simultaneously received, which we can begin to realize.
Usually, out of habit, we ignore one or more sensations in favor of other sensations - and do so for most of our waking life. However, by incorporating listening in our awareness and by centralizing our listening in practice, we are greatly benefited.
Of all the senses, hearing, it can be said, is more related to our emotions, which is probably why many users consider this meditation to be especially effective in relieving stress and establishing a “state of presence”.
Your opening awareness of all manifesting experiences is a process that unfolds over time, and it will develop and change throughout the current session and subsequent sessions.
Methodology
In these meditations, I, as in the previous ones, will ask questions: “Could you ...” The questions asked in this form help to circumvent current restrictions, making it possible for the subconscious to find the conditions under which the fulfillment of what has been said becomes possible (although not always the first time).
There will be 15 seconds between questions, and at this time it is necessary to keep soft friendly attention on the subject of the last question.
Important:
The training exercises are designed to increase the scope of attention and increase its flexibility. However, focusing on a goal that involves effort — that is, when a person struggles to do or imagine what they are asking for, will reduce the effectiveness of the practice. This practice will be most effective when you allow yourself to effortlessly respond to an answer and accept any response that you may have spontaneously. During the session, you should not take responsibility for the result of the practice.
Any effort will be counterproductive in the sense that this effort will be felt by a person more than the feeling of absence, which is characteristic of space - the sensory feeling of effort overshadows the feeling of absence.
Your task is to let your imagination do all the work very naturally, which, of course, does not require any effort. When your imagination acts completely freely, and you DO NOT force him to imagine something, but simply let it happen, then the imagination acts most creatively.
If you are having difficulty imagining an image or feeling, do not worry about it. Let your sensations evolve in a natural way, without extra effort: do not try to make sure that they correspond to the prejudices that you may have.
If nothing seems to happen to you, or your mind starts to wander, do not worry. This often happens in the early stages of learning and even in the later stages of various meditation practices.
In the event that you notice that your attention wanders and focuses on some thoughts, images or other feelings, you should neither resist nor strengthen this process. Just let your focus of attention expand to include the awareness and sensations arising from the current question, in addition to the direction your mind is now headed.
As in the case of other techniques that create favorable conditions for self-integration (healing - achieving integrity), practitioners of any presence meditation often notice the so-called “release phenomenon” (“autogenous discharges”) - unusual, or, in your opinion, inappropriate sensations in the body.
If you feel something unusual, then just include these feelings in the circle of your soft friendly attention.
In any case, between sessions and during subsequent sessions, integration will occur spontaneously. The less you resist sensations, the more you can expand your attention to include this sensation, space and other sensations - and the more pleasant, quick and complete the integration process will be.
These meditations can be done with both eyes closed and open. At the initial stage, closed eyes can help focus on the sensations, but as you gain meditative experience, it is recommended to engage with open eyes in order to transfer the experience of meditation into everyday life.
The second meditation is just a shorter option (for those who want to save time), where all the auxiliary instructions that you can learn by practicing the long version several times are removed.
These meditations are self-sufficient, but each subsequent meditation in this series of Meditations of Presence is a little more complicated than the previous ones. Therefore, it will still be better if you first complete the full course (21 days) of basic meditation. It may be useful for someone to complete the full course of all previous presence meditations, as each meditation in the Presence Meditations series will involve some unique aspect of your perception. So consecutive classes by everyone (preferably in the order in which they appeared on the site) give a systemic synergistic effect.
Once again, I would especially like to emphasize that meditation is not hard work, but a game. During meditation, keep your inner smile, breathe deeply (effortlessly) and evenly and play with your ideas, as if half asleep, or in dreams.
In order to transfer the effects of presence meditation in everyday situations, during meditation, it is recommended to sit with your back straight or to stand. A recumbent or inclined position, after a certain period of practice, will be ineffective, as this resembles the position in which you are sleeping. You can even perform simple, familiar physical work - cooking, washing dishes, cleaning an apartment, etc.
It is optimal to do it twice a day, (with a break between sets of at least three hours). It should be noted that “twice a day” is a recommendation, not a dogma. In meditation, regularity is very important (especially for beginners), not the amount of time spent.
Water plays an important role in conducting nerve impulses. With general dehydration, which is very common among urban residents, a headache may occur after listening. Therefore, I recommend that before meditation and immediately after drink a glass (well, at least half) of plain clean water.
After reading and remembering, you can do these meditations yourself (from memory - without sound), during the day - in public transport, in queues, at work breaks.
It is strictly forbidden to engage in meditation while driving, or when controlling any potentially dangerous mechanisms.
The first positive changes will be noticeable after three weeks of regular classes. The consolidation of positive changes will occur in three months.
Duration of meditation: MP7_Hearing - 36 minutes, MP7_Hearing_short - 32 minutes.
Using headphones is optional, but a stereo system is highly desirable.
Be Healthy and Happy!
Andrey Patrushev and Vladimir Nikonov
