What is meditation and the benefits of practicing it?
什么是冥想，练习冥想的好处是什么？
Meditation is a spiritual practice which helps to experience the state of consciousness by resting your mind which is completely different than your waking state.It is a silent inward journey which can help to clear your mind,make you feel relaxed,and help to acquaint with your eternal existence or consciousness.Your physical existence is not who you are rather you are a consciousness or soul which lies within you.This is the best spiritual practice to access your infinite intelligence,creativity,hidden greatness,soul energy and helps to minimize your ego,anger,stress,heart rate,blood pressure and so on.
冥想是一种精神实践，它通过让你的大脑休息来帮助你体验意识状态，这与你清醒时的状态完全不同。这是一个沉默的内在旅程，它可以帮助你清理你的头脑，使你感到放松，并帮助你熟悉你永恒的存在或意识。你的物质存在不是你是谁，而是你是你内在的一个意识或灵魂。这是获得你的无限智慧、创造力、隐藏的伟大、灵魂能量的最佳精神实践，并且有助于减少你的自我、愤怒、压力、心率、血压等等。
The entire Universe is within you and you can alter the quality of your life to a higher dimension once your mind,body,and soul are in a positive harmony.You can harmonize your mind,body,and soul in a positive manner once you practice this spiritual technique on a regular basis.Your life consists of personal,professional,relationship,health and spiritual life which can be balanced in a positive way through a spiritual practice called meditation.The regular practice of meditation can help to heal your emotional issues,traumatic issues,grief issues and lot more.
整个宇宙都在你的内心，一旦你的思想、身体和灵魂处于积极的和谐之中，你就可以将你的生活质量改变到一个更高的维度。一旦你经常练习这种灵性技巧，你就能以一种积极的方式协调你的思想、身体和灵魂。你的生活包括个人生活、职业生活、人际关系、健康和精神生活，这些都可以通过一种称为冥想的精神实践以积极的方式得到平衡。经常练习冥想可以帮助治愈你的情感问题、创伤问题、悲伤问题等等。
The source of all existence lies within you and you can access it wisely once you have a spiritual alignment with your eternal self or consciousness or soul which is your real existence.Actually,you don't need to be a meditation expert to practice meditation in your day to day life rather it is experientially learned.When you invest your 30 minutes to 1 hour every day on practicing meditation then you can experience a self fulfilled and divinely destined version of your life.You can practice it on a daily basis once you expand your awareness regarding its impact on your key areas of life.
所有存在的源头都在你的内心，一旦你与永恒的自我、意识或灵魂达成了精神上的一致，那就是你的真实存在，你就可以明智地接近它。事实上，你并不需要成为一个冥想专家在你的日常生活中练习冥想，而是通过经验来学习。当你每天花30分钟到1小时练习冥想时，你就能体验到自我满足和神圣的生活版本。一旦你意识到它对你生活中关键领域的影响，你可以每天练习。
Types of Meditation techniques?
There are various kinds of meditation techniques but it depends which works for you while practicing it.Everyone has their own preference regarding the meditation technique and the most popular types of meditation techniques are given below.
冥想技巧的类型？冥想有各种各样的技巧，但这取决于你在练习冥想时哪种方法对你有效。关于冥想技巧，每个人都有自己的偏好，下面给出了最流行的冥想技巧。
*Mindfulness meditation
*正念冥想
*Spiritual meditation
*灵性冥想
*Focused meditation
*专注冥想
*Movement meditation
*运动冥想
*Mantra meditation
*咒语冥想
*Transcendental meditation
*超验冥想
What is focused meditation?
什么是专注冥想？
I have been practicing and teaching"Focused meditation"to my coaching clients where the focus of attention is"breath".In focused meditation,you can focus or concentrate by using your 5 senses.You can focus something internal like your breath or you can use external influences to focus your attention like staring at a burning candle,counting mala beads or listening to a gong.Breathing technique is one of the easiest and the most effective technique I have been practicing and recommending to my clients.
我一直在为我的教练客户练习和教授"专注冥想"，他们的注意力集中在"呼吸"上。在专注的冥想中，你可以通过5种感官来集中注意力。你可以把注意力集中在内部，比如你的呼吸，或者你可以利用外部影响来集中注意力，比如盯着燃烧的蜡烛，数玛拉珠子或者听锣。呼吸技巧是我一直在练习和向我的客户推荐的最简单和最有效的技巧之一。
Most of the people have misunderstanding and misconception regarding the working mechanism of the meditation practice but once you understand its working mechanism then you can practice it easily.You might not feel comfortable to practice it in the beginning phase but once you keep practicing it persistently with the right level of awareness regarding its working mechanism then you can master it sooner or later.You are subconsciously conditioned to live your life in your own pattern of habits and when you are introduced to do something different than usual then it takes some time to get used to it.
大多数人对于冥想练习的工作机制有误解和误会，但是一旦你了解了它的工作机制，你就可以很容易地进行练习。在开始阶段你可能会觉得不舒服，但是一旦你坚持练习，并且对它的工作机制有正确的认识，那么你迟早会掌握它的。你下意识地习惯于按照自己的习惯模式生活，当你被介绍去做一些与平常不同的事情时，你需要一些时间来适应它。
How to practice a focused meditation where the focus of attention is your"breath"?
如何练习专注的冥想，而你的注意力集中在你的"呼吸"上？
You can practice meditation in a very quiet location either sitting on a chair or floor.It will be more comfortable and relaxed once you practice it by sitting on the floor being in comfortable clothing.Never practice meditation being in uncomfortable clothing and in loud music.Your meditative posture should make you feel relaxed.You just need to fold your legs,make your spine straight,head up and close your eyes without stressing on your forehead region.When you are in a complete meditative posture then focus your attention on your inhalation and exhalation of breath.
你可以坐在椅子上或地板上，在一个非常安静的地方练习冥想。一旦你穿着舒适的衣服坐在地板上练习，它会变得更加舒适和放松。不要穿着不舒服的衣服，在嘈杂的音乐中练习冥想。你的冥想姿势应该让你感到放松。你只需要收起双腿，挺直脊柱，抬起头，闭上眼睛，前额部位不要有压力。当你处于完全的冥想状态时，将注意力集中在吸气和呼气上。
While inhaling and exhaling your breath,you can use one mantra"So Ham"-(By DR Chopra Mantra)in your mind,not by your voice.The mantra is used to focus your attention on your breath without being judgmental.During the meditation period,your thought,emotions,body sensations and external environment may distract you a lot which can be minimized through focusing on your breath using a mantra.Your thought chattering is simply like a street dog and once you engage yourself with it being judgmental then it can engage you more.Suppose if you stare at a street dog then it will bark at you but if you ignore and keep walking on your own path then it will stop barking at you within few seconds.
当你吸气和呼气的时候，你可以在你的头脑中使用一个咒语"So Ham"(乔普拉咒语)，而不是通过你的声音。这个咒语是用来把你的注意力集中在你的呼吸上，而不是判断。在冥想期间，你的思想、情绪、身体感觉和外部环境可能会让你分心，这可以通过使用咒语专注于你的呼吸来减少。你喋喋不休的思想就像一只街头流浪狗，一旦你对它做出判断，它就会让你更加投入。假设如果你盯着一条街上的狗，它会对你吠叫，但是如果你忽视它，继续沿着自己的路走，它会在几秒钟内停止对你吠叫。
It's better to focus on your breath despite countless distraction then you can reach the state of thoughtlessness where your thoughts will have no power to distract you or rule over you.When you reach the point of thoughtless state then you can align with your eternal self or spiritual self spiritually which can help to make you a limitless being.You can be the best version of yourself and experience a life of self-fulfillment,inner joy,and inner peace once you practice meditation on a regular basis being disciplined.Finally,you can be an enlightened and awakened soul with a higher level of intelligence,creativity,and pure love once you practice meditation on a daily basis.
尽管有无数次的干扰，最好还是专注于你的呼吸，这样你就可以达到无思的状态，你的思想将没有能力分散你的注意力或者控制你。当你达到无思的状态时，你就可以与你永恒的自我或精神的自我保持一致，这可以帮助你成为一个无限的存在。你可以成为最好的自己，经历自我实现、内心喜悦和内心平静的生活，只要你经常练习冥想并遵守纪律。最后，一旦你每天练习冥想，你就可以成为一个开悟和觉醒的灵魂，拥有更高水平的智慧、创造力和纯洁的爱。
When and how often to practice it?
什么时候以及多久练习一次？
You have to practice it for at least 15 to 20 minutes twice a day being disciplined.The best time to practice it is before you sleep and once you wake up in the morning.You might not be able to practice for straight 20 minutes,in the beginning,so you can practice for 5 to 10 minutes for 4 days then increase up to 20 minutes at the end of that week.I would highly recommend you all to practice it for the lifetime since it is an essence of your life to harmonize your mind,body,and soul which are the solid foundations for harmonizing your key areas of life.
你必须每天两次，每次至少练习15到20分钟。最好的练习时间是睡觉前和早上醒来后。刚开始的时候，你可能不能连续练习20分钟，所以你可以连续练习4天，每天5到10分钟，然后在一周结束的时候增加到20分钟。我强烈建议你们所有人一生都要练习它，因为它是你们生命的精髓，能够协调你们的思想、身体和灵魂，这是协调你们生命的关键领域的坚实基础。
»Source
来源：https://eraoflight.com/2020/03/21/meditation-and-the-benefits-of-the-practice/
