Meditation

While there are many ways to practice yoga, its three foundational components are the physical postures, controlled breathing and meditation. Yoga postures and flows strengthen the physical body while focused, controlled breath engages the mind. They are usually practiced together in a yoga class setting. Meditation quiets the mind. Although it is not typically included in a structured yoga class, meditation can be practiced anytime, anywhere.

Prayer is when we talk to God;

Meditation is when we listen to God.

Diana Robinson

Learn to Meditate…

There are infinite ways to meditate so look around and experiment until you find the one that resonates with you. Here are a couple to get you started:

Headspace Guide to Meditation

Headspace cofounder, Buddhist monk and bestselling author Andy Puddicombe leads the way with personal stories and tips. Season 1 now available on Netflix with 8 episodes (20 – 25 mins. each)

Gaiam Yoga

HOW TO MEDITATE: SIMPLE MEDITATION FOR BEGINNERS

This meditation exercise is an excellent introduction to meditation techniques.

1. Sit or lie comfortably. You may even want to invest in a meditation chair or cushion.
2. Close your eyes. We recommend using one of our Cooling Eye Masks or Restorative Eye Pillows if lying down. 
3. Make no effort to control the breath; simply breathe naturally.
4. Focus your attention on the breath and on how the body moves with each inhalation and exhalation. Notice the movement of your body as you breathe. Observe your chest, shoulders, rib cage, and belly. Simply focus your attention on your breath without controlling its pace or intensity. If your mind wanders, return your focus back to your breath.

Maintain this meditation practice for two to three minutes to start, and then try it for longer periods. 

New York Times

STEP 1

Find a comfortable place to sit, and a posture that is both alert and relaxed at the same time. See if you can make the spine erect, without being too rigid.

Step 2

Close your eyes (or leave them slightly open if you prefer), and take a few slow breaths. Take a few moments to loosen your body from your head to your toes, and take a few more deep breaths. 

STEP 3

Stop to notice the sensations throughout your body — the warmth, the coolness or any discomfort. Be aware of them, but try not to fidget too much.

STEP 4

Pick one sensation — such as the feeling of your breath going in and out — and devote your attention to it. Just focus on that.

STEP 5

When your mind wanders, bring your attention back to the breath. After a few moments, your mind may wander again. Once again, notice that and simply return your attention back to the present moment.

STEP 6

When you’re ready — after one minute, 10 minutes or 30 minutes — open your eyes. Though your formal meditation practice may have ended, your mindful awareness can continue throughout the day.