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31-07-2013, 16:20 - Китайские практики


Итак, мудрость и медицина Китая предупреждают: неконтролируемые эмоции опасны для вашего здоровья. А справиться с порывами чувств можно, как уже говорилось выше, с помощью правильного дыхания и медитации. Вспомните об этом, начните правильно дышать, переместив все свое внимание на этот процесс, и ваш ум успокоится.

1. Техника «полного дыхания» 

На вдохе воздухом наполняется сначала нижняя часть легких (живот при этом слегка выдается вперед), затем снизу вверх поднимается грудная клетка. По телу проходит своеобразная «волна». Чтобы это проходило естественно, позвоночник следует держать прямо. На выдохе сначала спадает и чуть втягивается живот, затем – грудная клетка. Повторите это упражнение несколько раз, и вы сами заметите, как то, что волновало вас недавно, отступает и уходит.
Приведенный тип дыхания проверен тысячелетней практикой йоги и оказывает не только воздействие на психику, но и благотворно влияет на тело: легкие получают необходимое количество кислорода (поскольку увеличивается глубина дыхания, а количество поверхностных дыхательных движений уменьшается); в грудной клетке налаживается правильное кровоснабжение и иннервация, а органы брюшной полости получают легкий систематический массаж благодаря сильным и ритмичным движениям диафрагмы (что, например, полезно для слабой печени).

Обратите внимание! 
Первые 2–3 недели не следует чрезмерно увлекаться этой практикой. Сознательное выполнение «полного дыхания» как упражнения не должно превышать 7–8 раз за одно занятие (иначе возможно перевозбуждение нервной системы).

Если вы будете настойчивы и последовательны в овладении техникой, то очень скоро этот навык войдет в привычку и закрепится, а результаты не замедлят проявиться.

Китайские практики

 



2. Техника медитации

Приведение в должное состояние сознания. Ум нужно успокаивать, обращать внимание на его состояние, ибо он является одним из действенных инструментов человеческого существования.
По возможности занимайтесь в спокойном месте, где вы можете остаться наедине с собой. Помещение предварительно можно проветрить – во время занятий лучше закрыть окна во избежание резких движений извне. Выделите определенное время утром, при необходимости – вечером. Регулярность занятий в одно и то же выбранное вами время имеет большое значение. Одним из наиболее существенных результатов медитации является достижение «безмысленного» состояния.
Существует несколько положений тела, в которых принято заниматься медитацией. Считается также, что эти позы имеют и самостоятельные оздоровительные свойства. Так, сидение в позе лотоса способствует нормализации деятельности внутренних органов брюшной полости, укрепляет ноги и чувство равновесия (ведь основное назначение этих поз – устойчивое положение тела). Многие отмечают, что даже простое нахождение в несложной позе со скрещенными ногами приводит к душевной гармонии.

Помните, что выбранная поза должна быть удобной для вас. При нахождении в медитативной позе руки надо положить на колени, ладони тыльной стороной вверх («рука закрыта») или вниз («рука открыта»). Если ладонь открыта, то согнутые большой и указательный пальцы соединяют в кольцо. Считается, что такое положение замыкает некоторые энергетические каналы тела и способствует гармонизации и успокоению.

Закройте глаза. Дышите через нос. Дыхание должно быть ровным, плавным, мягким и спокойным. Следите только за прохождением и качеством дыхания и старайтесь достигать состояния отсутствия каких бы то ни было мыслей.
То спокойное, ясное и чистое состояние сознания, которое может длиться даже недолго во время медитации, поможет вам быть уравновешенными в течение дня и правильно воспринимать окружающую действительность.

Поза лотоса. Сядьте. Мужчины: сначала левую стопу положите на правое бедро, затем правую стопу – на левое бедро. Для женщин очередность обратная: сначала правую стопу положить на левое бедро, а затем левую стопу на правое бедро.

Китайские практики

 


 



Поза полулотоса. 
Одна нога остается на сиденье, другую надо положить на бедро.

Совершенная поза. Упрощенный вариант позы полулотоса: стопу надо положить не на бедро, а между бедром и голенью.

Китайские практики

 




Перекрестная поза. Сядьте по-турецки. Для мужчин: согнутая правая нога находится сверху левой, для женщин наоборот.

Китайские практики

 



Твердая поза. 
Встать на колени, после опустить таз – упор на пятки (колени и стопы соединены вместе, пятки немного расставлены).

 Поза лягушки. Как предыдущая поза, но колени при этом разведены в стороны.

Китайские практики

 









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