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The main difficulties during meditation for the beginner. The pain in legs

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"All that is the shackles of reason is the way, leading to liberation"
Ninth Gyalwang Karmapa

"Nothing lasts forever"
Patrul Rinpoche

Beginners in yoga practice meet a lot of physical discomfort everywhere most often when practice asanas most often when practice asanas but especially when try sit with straight back and cross-legged to perform practices of pranayama, concentration or meditation. But often physical pain in legs and back becomes a serious challenge and even the cause of the end of the practice. It's one thing if you do practice from time to time, and quite another - long intensive retreats, where you have to sit for long hours, and where pain becomes an enemy who "always with you".

Masters of Meditation compared body with glass and the mind - with water in it. While glass is motionless mind is also calm, as a mountain lake.

If glass to put on uneven surface, twist or pull the water can not "calm down": so mind is similar a mountain river. Connection of mind and body is obvious to those who have practice. Also modern scientists confirm: body condition is projected on mind and condition of mind - is imprinted in body. Success in concentration or meditation depends on position of body during the practice: when it is stable and "Rooted "in a meditative pose your practice is more effective. Due to discomfort in the body you have a desire to change frequently pose, scratch, whirl and otherwise distracted. Remember that discomfort experience during meditation is normal at first. All practitioners faced with it. The pain and distraction is not indication of unsuccessful practice. Here is some words about first steps in practice of meditation from Buddhist teacher Mingyur Rinpoche: I tried to calm my mind, but my mind did not want to.

In fact, during those first years of formal training I found that I distract more than before. Everything irritated me: physical discomfort, the sounds in the background conflicts with other people. Years later l understand, that in fact it was not a regress; I just started recognize continuous stream of thoughts and feelings which did not notice before. When he saw, how other people feel the processes I understand that this experience is typical for those, who only explores his mind by meditation. "

Possible reasons of pain

Excess tension in your body because of wrong posture and lifestyle in general.

The first cause of pain - incorrect posture during practice, which is the result of overstress the muscles. When you need to strain a muscle your brain sends a signal to it and muscle contracts, when signal stops the muscle returns to its original relaxed state automatically. If pressure is prolonged, or even chronic it does not occur complete relaxation and stress will continue to spend body's resources and involved muscles will ache at the limit of its capacity. It's like step on the gas in the parking lot: there is no effect, but consumption of resources available.

If you select incorrectly meditation posture then muscles overstrained subconsciously that eventually pour out in pain.

The same principle appears chronic pain in daily life: for example, from the wrong seating or slouching habits, stress or repeated negative emotions until the illiterate restoration after injury, during which there is muscle amnesia of correct and symmetrical load balancing. Alternative Medicine’s Doctors who work with psychosomatic factors of diseases, believe that the psycho-emotional sphere of life is shown in the muscular system in the form of stress. For example, a person who gets angry, subconsciously clenches his teeth, clenches his fists becomes stressful. This is natural instincts embedded to protect from outside aggression. If such situation is often repeated, the muscular clamps get into the habit. And chronic tension generates pain and illness. Even modern scientists admit interconnection between mind and body: the character expressed as muscle rigidity in body, i.e excessive tension certain muscles.

How to overcome?

1. If you remove enough any muscle stiffness and while can’t sit in recommended meditative asana, especially if your knees until higher the hips in a pose with crossed legs, it is important to spend more time on Hatha Yoga practice for remove joints stiffness, especially the dynamic systems, joint exercises, Tibetan greeting, practices of relaxation (post-isometric relaxation - relaxation after static stiffness), for example, Shavasana.

2. While the body does not allow to sit long time, find your optimal asana such a provision, when you have no body stiffness especially in the lumbar and legs. To do this, use pillow under the pelvic area, benches, pillow under the hips, even sitting on a chair, if it is approved by the mentor.

3. Moreover, it is desirable to regulate your lifestyle to remove the causes of enslavement at the mental level.

4. It is important to note that pain in one or another part of the body does not show the problem exactly in that place it can be sent by fascial meridians throughout the body, therefore it is better comprehensively practice of Hatha Yoga and harmonization of lifestyle (moral principles, daily routine, diet, harmonization of relations, etc.).

There is also an opinion that immobility of the hip joints connected with disease state abdominal organs: practitioners with have implicit or latent problems in pelvic organs or gastrointestinal tract, tension of the peritoneum is transferred to hip joints. In this case it is recommended manipulation with the stomach from yoga arsenal but with absence of contraindications. There are Agnisara Dhauti Kriya ("hanging out" anterior abdominal side), Nauli ("wave" of the muscles of the abdomen) and Uddiyana Bandha Kriya (middle lock or vacuum abdomen retraction).

Unfortunately the problem of bad hips moving much more common in Western civilization, where people prefer to sit comfortably on a chair, down legs, but not benefit from sitting cross-legged. In retreats in Asia can be seen as even older people easily stand many hours in meditation session with contrast of young of the Western countries.

2. Strong downward energy of Apana Vayu.

Besides, strong Apana Vayu can interfere with of habit to sit cross-legged. We are not limited to brute matter of the physical body. There are more subtle shells one of which is called Prana-Maya-Kosha-the illusory body of the energy.

Energy divided into 5 main according to the functions. One of the major Pranas (or Vayu, which means "wind" in Sanskrit, and metaphorically reflects the properties of energy to move quickly) - is Apana Vayu, flowing down energy and responsible for the removal of impurities from the body, - defecation and urination, as well as birth, month of purification for women and ejaculation in men. Its projection covers the lower part of the body from the navel to the feet.

This energy is necessary and important, but excess of it prevents spiritual development: Apana powerful stream may move the center of consciousness in the lower chakras, awakening base passions and aspirations. Strong Apana Vayu enslaves legs and does not allow sit in meditation asana for a long time.

How to overcome?

1. Hatha Yoga Cleaning practices - Shatkarmas (6 techniques of cleansing body).

2. To accumulate moral qualities of character according to the regulations Yama and Niyama in Yoga (striving for 10 good deeds and rejection 10 negative actions in the Buddhist tradition, practice of 10 precepts in Christianity or to follow convictions that are accepted in your religion or culture).

3. Regular to practice inverted asanas, especially before going to sleep.

4. Control over the waste of energy of the lower chakras and refusal of destructive habits (Work with negative emotions - anger, irritation, anger, envy, and TP, control of sexual energy, the rejection of gluttony, passion for gambling or computer games, sweet, criticism of others, and so forth.). There are examples, when after the rejection of some habits we had progress Lotos position.

5. The most effective to sit in a cross-legged postures as much as possible! Choose a chair without arms. Cross your legs constantly whatever you do, at work and at home. When you eat cross your legs. This habit can bring many benefits.

Teachers to instruct, that work with the Apana Vayu is not easy in the early stages of practice, but incredibly important. Its unpleasant come face to face with weaknesses but necessary. Inspiration comes from the lives of saints, yogis and teachers on the difficult path of struggle with his own weaknesses and support - from like-minded people. Do not give up, no matter how difficulties meet. Any obstacles are finite.

According to the sage Patanjali, the author of the Yoga Sutras, Yogin way goes along the trail “Yama-Niyama-Asana-Pranayama-Pratyahara-Dharana-Dhyana-Samadhi” In the first place - moral precepts and restrictions, without which is dangerous further progress.

Buddha said the same. For example, in Upali-Sutra:

"Venerable Upali went to the Blessed One, bowed to him, sat down and said," Teacher, I would like to go on a lone abodes in forests and groves. "

Imagine, Upali, a large lake, and huge elephant in size seven or eight cubits would pass it. He would thought "What if I go in the lake and, while playing, will wash ears and neck. I'll wash, drink, go out and leave wherever I want." And then, he would have entered into lake and, while playing, have washed ears and neck. Then he would be washed, drank, got out and went where wished. And why [he could do in such way]? His great body finds support in the depths [of the lake].

And then would ran hare or a cat near it. He would thought "What am I worse than elephant? I'll go in the lake and, while playing, will wash ears and neck. I'll wash, drink, go out and leave wherever I want.” And then, not ponder, he would hurriedly went into a deep lake. And it can be expected that he will either drowned or will blow over. Why? It’s because his small body does not find support in the depths.

Also, it can be expected in the case of someone who says "I do not reach the concentration, but still the gate in secluded abodes in the woods and groves", that it is either drowned or it will blow.

Come on, Upali, be in the Sangha. As you stay in the Sangha, you will feel calm. "

Morality make support on the Path.

It should start spiritual development from morality. It will not work to jump into meditation immediately. It may take decades, or even a lot of lives to improve moral character, on the other hand. In Kali-Yuga interest in spirituality, in general, and in meditation, in particular, can only occur in those who are not the first life working on their defilements.

3. Accumulated negative karma.

A third reason for enslaving legs is the accumulated karma from past incarnations and deeds of this life. According to teachings of sages, negative karma is displayed in the physical body like disease, enslavement, pain. Karma which accumulated in the legs-is murder karma, cruel treatment with other living beings, anger, fears, lust, craving sensual pleasures, etc. Enslavement of feet - is karma, which leads to rebirth in the Hell, knees - in the world of Pretas (hungry ghosts), hips - to the world of animals. Gradual experience of discomfort in those areas, practice of legs relaxation helps mitigate the fate, until complete exhaustion of karma.

In all senses blame one thing. We often blame other people or circumstances which beyond our control in our misfortunes. But suffering - is the result of our own ignorance, attachment and aversion. If we understand this, we get cure for suffering. We can try to find other explanations, but in fact the main source of our pain - is the Ego, taking care of itself. Ring Tulku Rinpoche.

Karma "recorded" in the subtle body in the form of seed-Samskaras or tendencies / habits / traits of character. Imprints words, thoughts and actions of past lives and of this incarnation is recorded in the inner world. Condition of muscle and energy flows is directly connected: chronic tension blocks the flow, causing one or another emotion / reaction to an external irritant / habit / aspiration. Matured karma is manifested through the body, affecting the mind at first. It is just as recorded a new karma - in mind through the body.

When one layer worked through it becomes bare next, it means that new karmic seeds ripen, sown in the past.

"I have heard that on one occasion the Blessed One was staying near Savatthi in Jeta's Grove, Anathapindika's monastery. At that time, a monk was sitting not far from the Blessed

in a cross-legged posture, with his back straightened, and suffered a sharp, piercing, agonizing pain, which was the result of his old karma, and he kept the concentration, attention, without experiencing distress. The Blessed One saw him sitting cross-legged with his back straightened, and suffers a sharp, piercing, agonizing pain, which was the result of his old karma, and how he remains focused attention without experiencing distress.

And then, realizing the significance of this, the Blessed One said on this occasion:

For a monk who has overcome his karma,

to brush off the dust of the past,

balanced, not thirsty -

for have reached - there are no questions,

the answers to which must be sought from others. "

Kammavipaka Sutra

It helps me an example of Milarepa who at the beginning of practice had heavy load of karma killing of 35 members of his family. Nevertheless, he in one life was able to overcome this layer of karma and has reached liberation in the same incarnation. Unlikely, one of us has such a burden of karma. And that could make one person is available to all others.

How to overcome?

Worthy and courageous endure, living every situation without forming new negative knots.

How to work with the pain?

Even in preparation for retreat in advance. Most likely, It will not succeed to avoid meeting with discomfort during practices. Get ready to survive meeting with the pain with courage and dignity.

1. Resistance is intensifies the pain.

The experience of pain resembles an iceberg - physical discomfort only its tip, 9/10 of pain generated by the mind.

Practitioners confirm that eventually the physical pain goes away and does not cause so much inconvenience. And its remnants do not cause pain of soul (no effect on calmness of mind).

In Nakulapita Sutra Buddha taught an elderly man, who complained about his weakness and pain in the body:

"The body gets sick, weakened and brings a lot of trouble. In the cares of the body, who can say that at this moment is absolutely healthy? Only because of the absolute ignorance it can be argued so. Therefore, you have to convince yourself: Even let my body is suffering, my mind will not suffer. That's how you have to adjust itself. "

Shariputra, one of the closest disciples of the Buddha, explained this doctrine of the Buddha as follows: suffering from physical ailments also suffers body, and mind due to ignorant identification with the body, body sensations, conceptions, experiences and consciousness. Suffering from bodily afflictions, but not suffering from the mind does not consider that "I am the body" does not identify himself with their feelings, conceptions, experiences and consciousness.

How to decrease soul pain?

It is possible only with disidentification itself with the physical body and termination of the struggle for ephemeral happiness of body and personality. Because image of the "I am" formed by experiences and impressions that are "written" in the minds of the usual neural connections: "I am - is person who loves the apricot ice cream, not tolerate anyone who picks his nose and loudly blows his nose, who always comes for help friends and does not miss a concert of favorite pop group, etc."

We see that, person, when he was happy, bought an apricot ice cream and after all his life believes that he loved it, because there is an association in his mind: an ice cream - means happiness. That is, striving for happiness replaced by cheaper substitutes, which, like all artificial - false and harmful. But nervous system already gripped a death grip in this experience. Now, every time unconsciously striving for happiness, a person chooses apricot ice cream in the search for repeat experience. Naturally, it’s unconsciously.

So we have "cemented" image of some person which is used to show themselves in a certain way and to associate with the physical frail body, even realizing that it is just a set of behavioral patterns, deeply ingrained in our nervous system. It means that the pain sensations, fear, uncertainty, all baggage of automatic emotional reactions, limitations of our personality may be overcome by training of neural connections. It is essentially the person - is a temporary phenomenon in a series of incarnations of the Soul. But we perfectly still gripped in it, defending the last effort fact that it quickly cease to exist and have though any value. These words may seem only a philosophy, does not help cope with pain during long sitting, nevertheless, the wise words of the Buddha indicated direction, in which is worth to develop to know the real nature of the mind, pelted with rubbish experience, clinging, rejection, and other habits. It looks like taking 50 kg bag but only as 5 kg each time.

How to use this knowledge in practice?

In Buddhism, there is a principle inconstancy of all that has a composite nature - Sancre. anitya (Pali anicca). All phenomena, which can be decomposed into components, are subject to change. Observing the different components of what we consider the whole we can get to it nature. Such an approach may be applied to the person. And it is possible - to the specific feeling of pain and discomfort.

Once you learn the pain, possible to discover a lot of shades of sensations: sharp, dull, tingling, fever, itching, distributed in some area or spot, etc. Everyone knows that toothache and stomachache are different intensity, brightness, saturation and other factors.

It looks like taking 50 kg bag but only as 5 kg each time. If it is possible to divide a bag, to lift it without effort. Disassemble pain as Lego: folded in a certain order bricks are meaningful and produce in us emotions, but simply pile of bricks have no significance ceases. We are unable to destroy bag or bricks, but we may remove too great importance of a phenomenon in our perception. Same goes for of emotions, feelings, our personality, experience and so on. The alternative therapists often use meditation to work with the pain when any analgesics can’t soothe and doctors are powerless. In such situations, meditation on pain helps not suffer from pain in the mind.

Masters say that suffering - Is a pain multiplied by intellectual resistance. If a person steps on a thorn, but inwardly is not indignant, so he feels the pain only from this spine. If he will resist of the situation, asking for what is the misfortune happened to him, so the pain of a single prickles increased tenfold from the prism of his perception and resistance to reality. And if he will talk about the incident to all and sundry then the pain will be experienced over and over again. Thus the pain from a single prickle can be replicated many times in the mind, enhancing experiences.

What advised meditation teachers in such a seemingly hopeless cases? American teacher of meditation Shinzo Young, who specializes in meditation, recommends: "If you feel any pain, be attentive to it, do not do anything. Attention is the great sword - it cuts everything. Just pay attention to the pain. "Impersonal, observation non-involvement in the pain termination of interior monologue help to see the naked pain without conjectures, and it may turn out to be not so terrible. Indicate the pain, characterize its shape, properties and behavior t. e. disassemble its quality.

These are temporary methods for working with pain, because without the destruction of the causes of suffering unwholesome behavior, predilections and destructive emotions-poisons -Karma will not dwindle and will continue to pursue. Nevertheless, at some point this method helps to accumulate experience in the concentration and find confidence.

Regular exercise helps to retrain the nervous system and change habitual reaction to pain. All sensations of the body, pain threshold - is a neural behavioral responses which were brought up from childhood or were programmed of the past incarnations. It takes time to reprogram it. The pain does not necessarily go away, but the attitude to it can be changed. This will be follow the advice of the Buddha, does not identify with the body. The body tries to subjugate, creates intrigues during meditation, trying to show "who is the boss." Get out of this game "I am the body" and look at the pain by side, seeing a colorful and vivid game of actors and a great director's idea - that the way to success. Use the opportunity that gives pain.

"The peacocks eat poison, transforming it into a beauty of their feathers." Free yourselves from any clinging to his experience. Ninth Gyalwang Karmapa

2. To endure

If you have enough willpower, try to endure the pain. It is important not to overdo it - excessive attempts can "throw" of meditation for a long time, perhaps forever. Balance of asceticism (voluntary choice of discomfort for the sake of good purpose) and ahimsa (nonviolence) is always subtle, and each has its own frontier. Reasonable patience must be present in the self-development, because the way of inner perfectibility is never sweet. But reasonable patience should not be a part of military operations with the body: the body - is a precious opportunity to develop and improve, but only if it is put in subjection. Struggle means uneasiness of mind that is inconsistent with meditation. Any desperate efforts above yourself are not necessary to do: muscles, nervous system and thought process should be relaxed during internal practices, but only in that case if they are not part of the practice.

Beginners often have question about the dangers of long sitting cross-legged. If it possible to lead to problems with blood system, or may be a long meditation is dangerous with tissue necrosis and the like. It should not be afraid. The numbness of legs may be felt due to the compression of nerves, but not because of plugs in the blood supply.

I remember very well the first few hours of sitting cross-legged. It was in the beginning of yoga teaching. I conducted an hour-long mantra. The last thing I wanted to lose face in front of quite advanced students, so I was sitting and sang Om and endured great pain. Time stopped, the second was an hour, I did not believe that everything in this world is ending. The pain intensified, and all reached its apogee, I felt extreme nausea and cold wave enveloped me in front (probably the energy ascended to Ida - that mean lunar, cold channel). It was one of the first significant experience of moving energy. There was a feeling, that energy struggled to break above the channels and it found barriers what caused a lot of pressure and pain. After that it became much easier to sit cross-legged.

A similar story from his retreat experience described and Shinzo Young, who studied in Japan: "The first practice in a sitting position was excellent, the second - was wonderful condition, third - began discomfort. By the fourth session, I understand I was in trouble. / ... / I was getting worse and worse. The latter practice in a sitting position in the last day my mind was so distorted by constant pain that I have lost touch with reality and imagined that monks deliberately play for time, they do not close the session, to torment me - a foreigner. Pain drove me crazy in the truest sense. In the last period of meditation in a sitting position my whole body began to shake, and I realized that I'm really on the edge. In my thoughts, I began to cry out to myself "You are not a child, don't cry! You're not a child, don't cry!” And suddenly everything just dissolved. The pain turned to energy waves.

My inner dialogue was gone in the deep silence, and mental images disappeared in a bright white light. The body was completely relaxed: the pain was just energy. At that moment I felt such peace of mind. This experience lasted ten or fifteen minutes, then bell has rung, and sesshin ended. But those few minutes changed me forever."

I want cite here an example from the life of the great yogi Milarepa, whom the envious person tried to poison. Milarepa humbly took poison, but villain could not believe that the strongest poison has no effect on Milarepa, and persuaded him to transfer his feelings to him. Milarepa let his suffering go to another person, who could not endure any minute a huge torment. The very same Yogi endured it without any outward signs.

3. If possible, increase concentration.

If practitioner focuses more on practice (focusing on breathing or on the image or visualization), he notice less physical discomfort. Teacher of meditation, describes another experience of the 100-day retreat: "Three times a day I had to go to the wooden barrel with water, penetrate the ice, fill the wooden tub and wash with ice water. This ritual had to be repeated before every period of meditation.

In the first three days, I noticed that every time my mind wandered, the pain feeling intensified, and when I started the concentration - it was reduced. It was clear that I have three choices: either I spend the next ninety-seven days in agony, or give up and go back to America or spend these ninety-seven days in a concentration twenty-four hours a day. The fourth version simply did not exist. I do not want to give up and certainly do not want to spend ninety-seven days in suffering, and therefore I swore to make every effort to stay in a constant concentration. "

Most likely, you know that is deep concentration in life. For example, keen on reading or deep thought, which were interesting to such an extent that you missed meal, did not sleep at night or ignored words of other people. In moments of deepest concentration mind is indifferent to other objects, including, and in pain. And this is quite easily achieved by hard training.

One of the practices of development the concentration which is available to beginners and easy in doing - is trataka, a fixed gaze on the candle. Try it, perhaps during preparations for the retreat trataka become your ally in the work with the mind and allow distract from discomfort in the body.

The meditative posture

Use the correct posture to relieve the pain. You should avoid unnecessary suffering that not to disturb monkey mind. Although it is necessary not to stay in the illusion that meditation - is the bliss and pleasant pastime. The great teacher Kalu Rinpoche claimed that pain is part of meditation.

So role of the body is to serve as a support to the mind in meditation. Therefore, the main requirement to posture is a long, sustainable (that in deep meditation, when control of the muscles is lost, the person does not fall), relaxed and fixed position, like a rock (for calming the mind), in which no stress, which blocks the Apana Vayu, and does not interfere with energy lifting upwards ( back straight, energy coming up the sushumna - central channel,which helps in spiritual practice). Body Energy consumption must be minimized, breathing is free, mind is cheerful.

The classic seven-term meditative posture of Vairochana:

Padmasana or lotus position is ideal base for a balanced sustainable position of the body as the foundation for a pacified mind. Body support is not muscle but skeleton. When the body is in balance we need any efforts to hold it. The center of gravity is pelvis. The head should be directly over the hips, back straight – then it does not require any effort to hold postures.

But, Hatha Yoga Pradipika teaches: "Ordinary people does not achieve this position, just a few wise on this earth can," implying that only some master can do it, who deal with their desires and habits and wisely turned his gaze to the self-knowledge.

What do those who turned his gaze to the Highest in a difficult time of Kali Yuga and not understand the negative impact of Apana Vayu? Choose a lightweight version of the asanas at initial stages and continue to develop this position.

Lightweight versions: the crossed-legged or "comfortable position" (sukhasana), a semi-lotus (Ardha-padmasana), student pose (sitting on his heels), (siddhasana) or other which approved by teacher of meditation.

Legs become numb less if mat not rigid. The scriptures is mentioned that the sages used the mats from the herb. In modern conditions it is possible to put a blanket on mat for meditation.

You can use a pillow or roll under your buttocks if knees located above the hip joints in sitting positions. Even 2-3 cm has a significant role. It is better to put a pillow the very edge of buttocks for supporting and sit on the ischial tuberosity.

You can also put a small roll or pillow under your knees, if they do not touch the floor. In addition, if such a position is difficult, you can use the bench for meditation, but recourse this variant as a temporary.

This point is very important, therefore there exists a variety of positions. Mind does not calms down without stable pose.

- Hands folded in front of you hand on hand, connecting the tips of the thumbs. Or just put hands on your knees, palms down. As an alternative - hands in Gyan Mudra (the tips of the thumbs touching the forefinger), and loosely lie on your knees.

- Leave openings between arms and body that provide free breath because does not clamp thorax. If it causes tension, just relax your hands and naturally allow them to rest on your feet.

- Make sure that the spine is straight. Distortions from side to side may cause drowsiness or excessive mental activity, while hunched back impedes the passage of energy upwards. Make sure with neck and loin. There should not be severe deflections.

- The chin is tilted downward as to straighten the the neck.

- The mouth should be kept relaxed, do not strain your lower jaw and lips. Place tip of the tongue behind the upper teeth, language and the whole mouth stay relaxed. Make sure that the jaw is not clenched, trying to keep namo-mudra.

- The classical approach recommends keep your eyes half-closed. But for beginners better to close them, in order not to distract. Half-closed eyes help maintain fresh when comes sleepiness.

These are general recommendations. Everyone needs to find the position, which is effective for him. In any case, from the 7 recommendations, two are the most important - it's back straight and relaxed body.

When you feel that it is time to change the pose, do it, please gently as possible so as not to arouse mind and not break the practice. Often it is enough to move leg for one centimeter to get out of the discomfort zone. Make experiments.

Remember that the wrong posture during practice is the cause of pain and aggravation of negative tendencies relevant position of a body.


"When to my interview comes yogi and says,oh, how good meditator, it's nice, no noise - I just keep quiet, knowing that the man did not even start to meditate. So I'm waiting and I love when people say the truth. What is the truth? However, when yogi says: I can not anymore. I want to go home. My mind is unbearable, he always runs away. I can not even focus on the ten seconds. Legs ache. Then I come. Telling the truth! "Pemasiri Thera

Poorly prepared body and incorrect pose put obstacles in practice. Liberate body with prostrations, Shatkarmas and practice of Hatha-Yoga, strengthen back muscles and disclose the hip joints. At the same time gain experience in internal practices and long sitting. Necessarily work on morality, increased compassion for others, get rid of the destructive emotions. But remember that the changes do not come quickly. Do not rush things, do not overexert in an effort to know yourself, go through middle.

No matter how difficult to sit long.This does not mean that internal practice is not for you. Each time become unbearable, remember the words of Swami Vishnudevananda Giri: "It is better to drift bad than good drown; better recover badly, than good disease."

From my point of view the most important is motivation. The right motivation directs human action to help others - whether it close and relatives, countrymen, or even all sentient beings.

I remember a review of one of the participants of the retreat "Dive into the silence," in which he shared his joy: After 10 days of practice at retreat his mother and sister decided to give up meat. If good karma allowed a person to see the connection between his own condition and the condition of those who are associated with him then put efforts becomes something natural and self-evident. And with this understanding come colossal forces to endure the pain or any other deprivation with a smile on face.

"Do everything as best as possible, be prepared for the worst and do not hold any hope," Ring Tulku Rinpoche

To know yourself, change your energy for the benefit of others, and all sentient beings!

We are looking forward to seeing you at the retreats "Dive into silence!"

Let all of us reach the goals for the sake of whom were born! A low bow to all Teachers! Om!

article author teacher of Club OUM.RU Marina Lysyak