Meditation Techniques
In such a busy world, how can we calm the mind? How can we find time to sit still and listen when there is so much to do! So much to see, so many never ending tasks! But, we OWE it to ourselves. We owe it to ourselves to let the mind have a rest. We constantly are moving, making plans, working. Our bodies and our minds deserve this time of rest, this time of connecting our bodies and our spiritual minds. Did you know that of the eight branches of yoga, only one is asana. The rest of the limbs are self practices that we can follow to achieve full enlightenment. By practicing meditation, we are in turn practicing yoga.
First thing first, we must dedicate our time to this practice. That is the most valuable thing you can do to build your meditation practice. Set up just a few minutes at first, then work your way up. Ten minutes of stillness in much better than zero. I do best meditating after movement, I make sure to set aside enough time after my daily asana (or yoga movement) practice for about thirty minutes of meditation. For some of us this may be the way to go, for others meditation first thing in the morning, or even right before bed may suit you best. Play around with times, but it is best to meditate at the same time daily.
Find your position! For me, most of the time my best meditative seat is sitting cross legged with a bolster below my hips. When I first began my longer meditation sessions it really helped me to sit in a chair with my feet plugged into the ground and my head high. This position enables us to have a very straight spine allowing the energy to flow more freely. Use lots of props when you are first starting out! No shame in being comfy! The more comfortable you have your body, the easier it will be to calm the monkey mind. My only tip is to have the heart straight above, and in line with, the hip bones.
Breath work! Something that always helps me get in the zone is preparing my body with breath work. At different times of the day, we may find different pranayama, or breathing techniques help us more. In the morning or afternoon, we search for a more energizing type of breath. A favorite of mine is Breath of Fire. This is a Kundalini pranayama where we have a passive inhale through the nose, followed by a short, forceful burst of an exhale out the nostrils. Alternate nostril breathing is a favorite of mine for nighttime meditation to calm the mind and ease any anxiety. We start by bringing the two peace fingers to the third eye and covering the right nostril with the thumb. Breathing in to the left side, covering the left nostril, holding the air in, and then opening the right side, releasing the air. We keep going breathing in the following breath on the right side and continuing until we feel ready. Always making sure to start and end this pranayama on the left side. If we want to get even deeper we can follow the ratio count of 1,4,2. Keeping that ratio, we may breathe in for 2 seconds, hold for 8 seconds, exhale for 4 seconds and so on!
Quieting the mind, the hardest part! I have learned several techniques to help still the body and mind. A few of my favorites that really help me focus are bringing the tip of the thumb to the first finger to bring in wisdom and knowledge. Each finger is linked to a different planetary influence and helps us achieve different states. Another is counting the breath. Square breathing is a good technique as we breath in, hold, exhale, hold for four seconds each! Another thing I love focusing all of my energy to the heart and breathing in and out of the heart center. I also just enjoy listening to the different sounds around me and letting them be the only thing I notice. The most important thing is finding something that calms you and lets your mind be at ease.
