Development of awareness. How to develop awareness. Mindfulness is a step towards a harmonious life

Exercise 1. Presence.
Observe yourself: are you really present where you are physically?
When you drink tea, do you really drink tea (feel its aroma, taste, warmth) or are you mentally in another place at that time? Surely yesterday is spinning in your head, or are your thoughts focused on tomorrow’s planning meeting? When you ride a trolleybus, are you really riding a trolleybus or are you already mentally on vacation and water skiing?

For at least a few days, observe how often you are absent from where you are physically located. You will likely find that most of the time you are far from your body. What to do? Come back!

Exercise 2. Return.
The next step in observing yourself is returning “to the moment,” to the “here and now.” To do this, just come up with a call and call out to yourself as soon as you discover that you are not there. For example: "Return to the moment"! Or any phrase that will be perceived by you as a command.

Here you are brushing your teeth in the morning, and in your mind you are already talking with the client you planned to call as soon as you arrive at the office. Instead of a toothbrush, you feel a telephone receiver in your hands, and instead of a mirror, you feel a monitor screen in front of you. Having discovered such a split, you command: “Get back to the moment”! You immediately feel the taste of toothpaste in your mouth, the comfort of a soft robe, and your washing from a mechanical action turns into a completely conscious morning ritual. Repeat this exercise several times a day for at least a week.

Exercise 3: Pure Mindful Observation.
Now you have had your first experience of observing yourself. You observed your absence and your presence. Now it's time to extend your observation to the thoughts and emotions you experience.

At every moment of time you experience some emotions, you think about something, you perform some actions or remain inactive, for example, lying down. Now you observe (realize) everything that happens to you, without judging what you see. You just look at it. Or look at it parallel to everything.

For example, you have an important meeting in an hour or public speaking. But already at this moment you see your interest in the upcoming event, you see how, due to the desire not to let you down, to present yourself in a favorable light, anxiety and fear arise in you that something unexpected might happen. That you might be late or forget to say something important. Your mind protects you by telling you in advance the right words; you are rehearsing an upcoming speech or dialogue. At this time, you notice that tension is transferred to the body, that it is pressing on the temples. At the same time, you do not give any assessments to what you observe in yourself. Observation expands: you see your experiences, you see your thoughts caused by these experiences, you see your body, tense from experiences, you observe your actions: how you fussily fold papers, how the timbre of your voice changes, you get to know yourself, you comprehend yourself. For the first time, they became aware of their anxiety. You accept it. And this is the most important thing.

If, during observation, you notice that you want to evaluate yourself, that an attitude towards that reality arises at this moment, then you are aware of this impulse and classify the assessment precisely as an assessment, thereby disidentifying with it.

It is important to remember that:

• observation is not analysis, but only seeing, witnessing what is;
• At each new moment, observation is carried out as if for the first time, the entire past experience must be put aside;
• What is important is the observation itself (obtaining the skill of observation), and not what you observe;
• Whatever you see in yourself, don’t self-sabotage (that is, don’t let the thought into your head that you don’t want to be like that, that you don’t like this or that experience), just explore. If there is a need to change something or plan changes, then it makes sense to set aside a certain time for this and, while doing this, continue introspection.

To explore is to non-judgmentally observe, every time a certain experience arises, everything that it evokes in you, allowing it to rise into the conscious part and pass before your eyes. The study itself will change that. It has the power to change. In the traditions of other schools, this is interpreted as bringing unconscious information to the level of consciousness and recapitulating it. Or the direction of energy flow into a “clogged” channel.

Mindfulness is the key to a happy and peaceful life in an era of stress and bustle. As one philosopher said, a miracle is not walking on water, a miracle is walking on earth, enjoying the moment and feeling alive. Unfortunately, almost no one does this these days, so you might find this simple guide useful.

Eternal vanity

Have you ever felt like your brain is constantly working, without a break, driving you crazy? This is a completely familiar feeling for most people who live in modern world. Now everyone has so much to do, so much to do, attend several meetings, work out a business plan and much, much more. The human brain is in permanent job, processing information that in most cases turns out to be completely useless. And yet people don’t have a minute to just stop, look around and enjoy what’s happening in the world. After all, there are so many beautiful things around that people forget about in their rush to do this, do that, do everything. So their brain does not find peace for a second. Therefore, you need to be able to enjoy what happens in life, give it a little space in the midst of everyday chores - then life will be much easier.

How to achieve awareness?

Awareness is manifested in a person’s attention to the current moment, the ability to enjoy it, penetrate it, and dissolve in it. You need to be able to be aware of yourself in this world, and not just move with the flow, without taking even the smallest break. Many people offer meditation as a way to achieve a similar state - you need to renounce everything around you, focus on one thing, be it a thought in your head or a point on the horizon. After this, let go of all your thoughts and give your mind peace. This is a very effective method, but it requires a lot of experience and quite large quantity time, because few people can calmly let go of absolutely all the thoughts that were previously swarming in their head. Therefore, you can try using the rules that will be described below to achieve more awareness. in a simple way. You just need to learn how to go about your daily routine not automatically, but consciously.

Mindfulness in everything

In most cases, people try to minimize the conscious activities they need to do during the day. Most of tasks are written off as routine and done automatically, according to a strictly routine order and without the participation of any creativity or variety. Accordingly, the goal of this method is to transform unconscious mechanical routine into conscious actions so that it allows you to find mutual language with the outside world.

Benefits of this method

There are several benefits of this method that can motivate you to practice mindfulness. Firstly, you already do all the things you'll be working on every day, so you won't have to find more time to practice. Also, you don’t have to take on something complicated right away - just start with banal minute actions, such as brushing your teeth. The noise around you won't bother you, you can do it at work, you can stop at any time, and so on. So, you should definitely consider this method as it will make you feel better without any special investment.

Practice in life

The essence of the method is that you consciously relate to all your feelings, even in the most banal situations. For example, you can take morning hygiene - when you wash your face, don’t think about all your problems, but concentrate on how you feel the soap on your hands, what movements you make, what you smell, and so on. As soon as your mind begins to deviate from this line, use your thoughts to return it to its original path. It is very important that for at least these couple of minutes you can concentrate all your attention on what you are doing and what you are experiencing. Whatever your routine activity, such a practice will allow you to feel “alive”, to become aware of yourself in this world - you will be able to fully immerse yourself in the action, as well as the moment in which it occurs. At first this can be difficult, since our minds are accustomed to hustle and bustle and want to be occupied with some thoughts every minute. But over time, you will become better and better able to step back from all the worries and concentrate on the specific moment and your feelings, which will give you freedom of mind. You will be able to switch to longer things, such as driving to work.

When to use this method?

Above were a couple of examples of how to use this method in Everyday life. However, there are a huge number of options, and each has its own routine. There are, of course, the most common ones, which are worth paying attention to first. If driving a car is quite a challenging process and you don't want to jump right into it after brushing your teeth, you can practice mindfulness while standing at a traffic light or in a traffic jam. You can also do this at work, where you are often most stressed. You can eat mindfully, shower mindfully, and do a million other little things that will make your world a better place. You can even try to consciously communicate with people in order to better concentrate on your interlocutor and the subject of the conversation, rather than doing a dozen other things at the same time.

What is Mindfulness? Why and why for many centuries people striving for self-development, explorers of the secrets of the world and conquerors of themselves, reaching new heights of consciousness, in search of deeper knowledge and wanting to radically change their lives for the better, gain true freedom and harmony, striving to comprehend the laws of the universe, choose the development of awareness as a tool for self-improvement?

Term awareness has a direct connection with the words: knowledge, cognition, know, consciousness, o-consciousness, and literally means the following: desire and aspiration, the experience of knowing objective reality; a three-dimensional multidimensional picture of vision, understanding, feeling, clairvoyance, and instantaneous living of the Truth; comprehension of the essence of what is happening; connection of internal and outer worlds; removing personal restrictions, erasing boundaries, exiting the matrix and liberation from suffering, the shackles of stereotyped, malignant thinking and self-destructive behavior.

Awareness is the introduction into the mental sphere of the individual of knowledge that already exists in the Soul. Awareness can occur delayed, and part of the awareness is not at all accessible to the understanding of the individual - being a knowledge-state or knowledge-ability for spiritual action, it manifests itself precisely in such an action.

In a developed state of awareness, a person lives “Here and Now”, is able to distinguish between illusions of perception, easily recognizes and eliminates false stereotypes of thinking, monitors and prevents “diversions” of attention away from the essence and therefore is always in a great mood and in a great mood, good health. A conscious person is calm, collected, moderately relaxed and observant, experiencing feelings of joy, harmony and all-encompassing love and peace.

Development of Awareness and Attention

The development of awareness helps to develop concentration, improves memory, clears the consciousness and subconscious of blocks, viruses and destructive programs/codes/energies, expands and deepens a person’s capabilities, and also has a positive effect on the development of his multidimensional range of perception: extrasensory and intrasensory interaction with subtle world energy, Sensitivity, Clairvoyance, Clairaudience, Claircognizance, Clairunderstanding, etc.

Awareness is achieved through regular practices and certain training of the mind, soul and body.

One of the fastest and most harmonious methods of developing awareness is in mastering knowledge coming from, the founders of many of the world's spiritual systems and religions drew it from this very source. Higher civilizations develop their culture on the basis of the spiritual energies of Knowledge and Love emanating from Spiritual assistance to brothers in mind and the fight against Cosmic Evil is the basis of their activities. This struggle is carried out not by means of energy war, but by clarifying the carriers of Evil through the forces

An important point in the development of awareness is the individual’s awareness of moral lessons. At the same time, it is more dense and strong energy personality is introduced into the soul (at moments of repentance, catharsis, insight, etc.) and this contributes to its restructuring. The higher the top of the open chakras, the less selfish a person is and the subtler, deeper he is

Cognition can manifest itself in the form of clairvoyance, clairaudience and clairvoyance - insight. It is given as a whole and arises outside the framework of the thought process. The very act of clear understanding gives knowledge, not contained in any certain forms, verbal, figurative or conceptual. This design is carried out by the mind; it is necessary only for fixing knowledge in the memory of an individual or transmitting it to others.

The form of cognition depends on the anatomy and the sphere in which knowledge is realized, transformed in the psyche into visual, sound, verbal or conceptual expression. The object of knowledge can be anything - from everyday issues to God.

Mindfulness, the process of developing awareness can be spontaneous or controlled, depending on the level of development of a person and his abilities.

The cognitive organ of the soul is

Development awareness allows you to see the past, present and future equally, because space for the “third eye” is one and distances do not matter, and time is integral.

The "third eye" can be aware of the world, one's own soul and spirit at different levels energetics, as a result one learns external shape objects and events, their content and mechanisms, causes and meaning.

Many lessons and practices of the School of Mastery Development “World of Reality” are aimed specifically at developing human awareness, but in order to deepen the understanding of this issue, we decided to conduct a new lesson, we invite you to Reality Broadcast No. 53, Topic: “Awareness. Development of Awareness".

Mindfulness. Development of Awareness.

The search for one’s stellar kin and activation of the ancestral canal, the connection of one’s earthly kin with stellar ancestors to fulfill the tasks of one’s destiny is one of the most important tasks of every person living on the planet, following the path of Soul evolution. You can activate the connection with your true star family, tune into the channel of the ancient wisdom of your ancestors to receive the energy and information you need for your evolution, in energy practice: Radomir’s Purpose. Search and activation of star names and genders: Ratibor:

What is mindfulness? Mindfulness is the continuous process of monitoring current experiences, i.e. everything that happens in the present moment, without being distracted by thoughts of the past or future. , a person becomes able not only to receive practical benefit from every moment he lives, but also to find connections between all the events that have happened and are ongoing, to understand his life purpose, make an informed choice in a given situation, make fewer mistakes, etc.

Mindfulness is a never-ending process, it lasts a lifetime and has no specific end point. And the development of awareness always refers to specific situation, in which a person is located, to the activity in which he is involved. And there is no one specific way to develop awareness, because... this process has its own directions and levels.

There is a basic level of awareness, the development of which is facilitated by any practical actions, by performing which you can learn to control your emotions, be in a state of presence, be able to relax and immerse yourself in a meditative state. If a person is able to be aware only of his immediate desires and needs, this is awareness low level. A higher level manifests itself when a person sees more than just the instincts of his “I”, takes into account the interests of others, controls his thoughts and feelings, tries to expand the boundaries of his perception, tune in to the same frequency with the world around him, etc.

As has already been said, awareness is a process that occurs throughout life, and new facets of it are learned only when a certain stage has been passed. But the interesting thing is that the more often a person tries to be aware and the more he strives to become aware, the more he comes to understand that real work awareness has yet to be worked on.

However, a conscious person is always different from an unconscious person. For example, outwardly this is expressed in greater concentration and attentive gaze, measured movements, composure, the ability to control emotions, thoughtful speech, non-mechanical reactions, availability and tasks, sympathetic communication with other people, control of one’s behavior. A conscious person seeks to find answers to the questions “Who am I?”, “What is my path?”, “Where am I going?”, “What am I doing?” The more aware a person is, the more clearly he is able to identify and see his behavioral patterns, his actions, the causes of problems and new opportunities. If you set a goal, you can cite dozens of advantages available to a conscious person. We decided to present the most significant of them in the form of theses.

Benefits of Mindful Living

So the person leading conscious life, is capable of:

• Break out of the circle of problems and problems that always lead to the same result and take up precious time;
• Realize your fears and causes of troubles, overcome obstacles and change beliefs that have a destructive impact on life;
• Become wiser, and;
• Move away from the duality of thinking and actions and become a more holistic person;
• Gain confidence in yourself and your abilities, increase willpower and faith in success in any endeavor;
• Learn to work with your subconscious;
• Come to an understanding of your true purpose and find your Path;
• Learn to live in harmony with yourself and the world around you.

It is obvious that the development of awareness in everyday life is extremely useful and, the beneficial effects of which are reflected not only in changes in the quality external life, but also on development and enrichment inner world. But what do you need to do to start leading a more conscious life? There are several effective strategies for this.

How to develop your awareness?

Any person who has come to the understanding that he needs to develop his awareness in life must first determine exactly where to start working on himself. You should not immediately try to comprehend all the basics of this process, because excessive load will most likely only discourage the desire to act. We need to approach this gradually. One can even compare the process of developing awareness with the process of developing physical qualities: there is a main direction - general physical training, but there are separate components - the development of special physical skills. The main focus here will be to increase awareness in general. And the following exercises contribute to this.

Mindfulness Practice

The first is breathing. Breathing is the basis of life and first you need to learn to track this process. Strive to constantly control your breathing: anywhere, at any time, with any people, while performing any action, pay attention to how you breathe.

Second is the feeling. Feelings accompany us every moment. Make it a rule to be aware of them throughout the day: pay attention to the state of each muscle group in your body, what makes your body feel comfortable and what makes you uncomfortable, how this is interconnected with the events occurring during the day. Over time, you will see that any situation, any mood, negative or positive emotions - all this is reflected on the body in the form of sensations. Ask yourself: “What are the sensations in my body right now and what is causing them?”

Third is emotions. Emotions, like sensations, are constant companions of our lives. Mindfulness is about controlling emotions, and control is about monitoring. Whenever a particular emotion arises in you, simply observe it. Do not give her any assessments, trying to look at her as if from the outside. The more impartial you are to your emotions, the more stable your state will be, and the faster you will learn to neutralize negativity if it appears. Ask yourself: “What emotions are dominant in me now and why?”

Fourth is thoughts. Thoughts are the most difficult to observe, but they are the most effective part of the practice. The fact is that our mind is constantly consumed internal dialogue which everyone conducts with himself. And even if you can track it for a few seconds, you will not notice how deeply you are already immersed in new thoughts. But the more often you remember your thoughts, the more they will be amenable to your observation and control. Ask yourself the question: “What am I thinking about right now?”

These four components are the basis for the development of awareness, its foundation. Initially, master this at least to a small extent, for example, practice for 1-2 months, and only then move on to more specific techniques. And keep in mind that observing your breathing, sensations, emotions and thoughts is a rather difficult process, because, most likely, at first you will be distracted and forget about it. But with practice, this skill will develop and it will become easier to act. If you are diligent, then observation of all your states and manifestations will eventually become part of your nature, which means you will be constantly aware.

Practice developing individual aspects of mindfulness

• Values ​​Awareness – Be clear about your ideals, values ​​and beliefs. And in your everyday life, be guided only by them.
• Awareness of reality - always and everywhere strive for a full perception and understanding of what is happening around and inside you.
• Awareness of speech - carefully monitor everything that others say and what you say yourself, think about your words and be an attentive listener.
• Awareness of movements - try to feel any of your movements, watch the sensations in your body, do not rush into actions. If you are used to doing something quickly or mechanically, do the opposite - slowly and being aware of any muscle contraction.
• Awareness of actions - before committing any action, consider its result from different points of view and take into account not only your desires and needs, but also those around you.
• Awareness of activity - strive for flawless execution of everything you undertake. Do it on top level even the smallest thing. Complex actions break it down into several components.
• Awareness of life - at the beginning of each day, think it over, in the process - check with it, keep your personal time under control, beware of people and unnecessary things that take up this time. At the end of each day, analyze it and draw appropriate conclusions.

And the last thing I want to say is that effective method development of awareness, which, in principle, includes everything that we said above. This method is constant self-monitoring. Your main task is to track yourself, all your stereotypes, habits, reactions, emotions, thoughts, feelings, desires, actions, speech and everything that is directly related to you. Develop and train your inner observer. If you forget, remember, create “triggers” for yourself to remember your practice (an unusual object in your pocket, a cross on your hand, a sticker on the monitor, etc.). Don’t let yourself “fall asleep”, wake up from your waking sleep everyone possible ways and you won’t notice how your life will transform, and you yourself will be able to say with complete confidence: “Yes, I live my life for real and I am always here and now.”

We wish you success on your path to a conscious life!

Mindfulness means living every minute of life so that in the evening the question does not arise, “What was the day spent on?” Most of us allow our minds to constantly wander to the past or worry about the future. However, as many spiritual teachers have said over the centuries, all we really have is the present moment.

One of the best ways our mind to stay in the present is an exercise. You can read a lot of books about meditation and mindfulness, but without putting into practice the recommendations from them, it will not work.

Here are some classic exercises and a few new ones.

Breath

The easiest way to bring your mind back to the present is to focus on your breathing. Every time you're about to start new activity, bring yourself fully into the present moment by doing the following:

• Pay attention to your breath.
• Feel the breath.
• Feel the exhale.

Try to maintain this state for as long as possible.

Signals

Choose something in your environment that you will use as a trigger to bring your mind back to the present. For example, every time the phone rings, stop the mental chatter that keeps you stuck in the past or filled with fears about the future and focus on the present.

Room in your head

Create a room in your thinking. Decorate it however you like. Your eyes are windows. Make sure there is a comfortable chair in the room. Whenever you feel your thoughts taking you out of the present moment and wandering, imagine yourself back in the room in your head and sitting in a chair.

Take one action consciously

Alice Boys, Ph.D., points out that you should choose one short action that you do every day and do that action consciously. For example, brush your teeth, drink coffee, look out the window.

Listen consciously

Stop for a moment every now and then and just listen. You can choose music that you like and try to be aware of it. Don't think about the music, just listen.

Alternatively, you can listen to noise environment. Once again, don't think about the noise you hear. Just allow yourself to easily absorb the experience.

Notice three things

You can use this strategy to give greater value your daily affairs. For example, if you walk from the subway station to your office every weekday, start regularly noticing three new things in your environment. This will allow you to focus on the walk instead of thinking about something that happened the day before or worrying about what will happen.

Pay attention to your inner state

Ask yourself from time to time: “How am I doing this?” Notice any emotions you feel and simply name them. For example:

• I'm a little upset.
• I'm stressed.
• I'm starting to get irritated.

Don't hold on to emotions. Just let them float through your awareness.

Break the mold

There are many things we do the same every day. These actions are great opportunity get distracted. After all, you don't have to think about what's going on on autopilot.

You can bring more mindfulness by breaking your patterns. Here are some examples:

• If you usually brush your teeth right hand, try cleaning them with your left hand.
• Choose new routes.
• If you drink coffee with sugar, try without sugar.

When you break your habitual patterns, the novelty of the situation forces your mind to focus. That is, turn it to the present.

Play the game "From A to Z"

Another way to return to the present moment is to play this game with yourself. The task is to name objects starting with all the letters of the alphabet. For example, when washing dishes after dinner, find the following words from among the utensils and everything that is in the kitchen:

A - orange

You can ask any topics if you feel it is too easy. For example: “Things I will take to Mars when I go there.”

Scan your body

Your thoughts may travel through time continuously, but your body is always firmly in the present. Use this to your advantage. When you need to come back to the present, take a psychic scan of your body. Start from the head and scan down:

• Are your eyes tired? Close them for a couple of minutes.
• Does your neck hurt? .
• Does your back hurt? Take a walk.

Stay on each body part for a few minutes and notice what you feel.

Inhale the aroma

Your feelings can help bring your attention back to the present moment. Keep a source of scent that you like nearby, and once every hour, pay attention to it and enjoy the aroma.

Candy Meditation

Take candy, chocolate or other sweets that you like. Place a piece in your mouth. Don't bite him. Just let it sit on your tongue for a minute, letting the flavors build. Focus all your attention on the taste.

We wish you good luck!