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Медитируйте. Многие из нас знают, что мы бы лучше себя чувствовали, если бы занимались медитацией, но практически каждый из нас нещадно этому сопротивляется.

Потому что это сложно. Трудно найти время. И часто непонятно как это работает.

На протяжении многих лет я старался сделать медитацию регулярной привычкой. Но лишь изредка мне удавалось заниматься ею постоянно. Как только я собирался немного помедитировать, почти всегда находилась какая-либо причина — нехватка времени или внезапная усталость.

Конечно, когда мне удавалось заняться медитацией, она была великолепна!

Но для таких как я, которым сложно в целом удерживать внимание, так называемых "новичков медитации", стандартный подход будет недостаточным. Нам довольно сложно усидеть на месте и ничего не делать, не говоря уже о том, чтобы сосредоточить внимание на своем дыхании в течение 5 или, не приведи господь, 20 минут.

Это, пожалуй, более сложное дело, чем переезд с университетской скамьи на работу с полной занятостью. Сейчас мой разум настолько забит техническими деталями возможных неисправностей в информационных системах здравоохранения, что идея отключить мой ум даже на несколько минут кажется вряд ли возможной.

Я знаю, что я не одинок. Многие люди с этим борются, и задача эта нетривиальна. Я не страдаю бессонницей, но уже было много случаев, когда я достаточно долго не мог заснуть, просто потому, что я никак не мог утихомирить свой разум и отключиться.

Иногда я никак не могу выкинуть из головы то, что кто-то сказал мне сегодня на работе. Иногда мне не хватает кого-то из членов семьи или из друзей. Иногда я не даю себе пощады за то, что не пошел сегодня в спортзал. А иногда у меня в голове полный бардак мыслей и неразбериха, которые я не могу отследить и разгрести.

В связи с этим я отправился в супермаркет, чтобы найти медитативную технику, которая бы работала в любое время, в любом месте, и столько сколько мне нужно, без необходимости постоянно удерживать внимание на чем-либо. Я верю, что я только что нашел эту технику.

Перед тем как погрузится в технику, я должен признать тот факт, что способность удерживать внимание длительное время сама по себе бесценна, и безусловно, стоит того, чтобы к ней стремится. Техника о которой я буду говорить, призвана помочь вам взрастить в себе эту способность, а не полностью ее заменить.



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Впервые я наткнулся на этот подход на сайте "Крошечный Будда", который Лори описала как "замечательная игра".

Идея в том, чтобы расширить вашу осознанность, направляя внимание к вещам вокруг вас, и постараться заметить настолько много в вашем окружении насколько это возможно.

"Замечательная игра" чрезвычайно мне помогла как медитативная техника, но у нее есть свои ограничения.

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Пару недель назад я наткнулся на прекрасный метод расширения сознания в удивительной книге о Каббале, или еврейском мистицизме. Вы можете подумать об этом как о более общей или целостной версии замечательной игры.

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Когда мы чего-то не осознаем, мы отфильтровываем огромное количество сенсорных данных, не используемых для выполнения той или иной задачи. Это и есть та волшебная эволюционная стратегия, которая позволяет нам расширить свое сознание когда бы то ни было и где бы то ни было. Двойной улов!

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Расширение вашей визуальной осознанности подобно описанной выше, делает вас более бдительным и погружает в настоящий момент. Другими словами, такой прием делает большую часть того, что делает традиционная медитация, но без необходимости специально направлять свое внимание на что-либо.



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Вам не нужно концентрироваться на отдельных звуках; просто позвольте своему разуму сознательно отметить любые звуки и шумы, которые раздаются вокруг вас. Огромное количество разнообразных шумов прямо сейчас звучит вокруг вас, но большая их часть отфильтровывается вашим сознанием. Вы можете спокойно удалить эти фильтры на некоторое время, таким образом заметив гораздо больше звуков в вашей обстановке.

Далее, обратите внимание на ваше тело. Прямо сейчас, я достаточно четко осознаю некомфортное ощущение в центре моей поясницы. Но за момент до того как я начал обращать на это внимание, я не мог достаточно ясно почувствовать свою попу в кресле или подошвы ступней на полу.

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Эти чувства отфильтровывались, потому что они были обыденны и неинтересны с эволюционной точки зрения. Но они сразу же приобрели интерес как только я обратил на них внимание.

В этой технике нет ничего нового или революционного. Фактически одним из главных преимуществ этой техники является простота; для ее выполнения не требуется прилагать какие-либо замысловатые усилия.

Все мы обладаем гораздо большей потенциальной осознанностью, чем действительно используем в своей повседневной жизни. Вместо того чтобы пытаться заметить специфические вещи в своем окружении, вы можете позволить всему происходящему войти в ваше сознание и отпечататься в вашем разуме.

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