There are many different types of meditation practices. It is important to choose one that works for you. One that you are attracted to and will commit to over a period of time. The important piece here is to show-up and sit. Even with as little as five minutes of day you can see benefits.
- Increase calmness, clarity, focus and energy
- Decreases anxiety
- Stabilizes emotions and lessens mood swings
- Increases creativity
- Increases energy
- Develops intuition
- Expands consciousness
- Lowers blood pressure
- Decreases tension related pain, insomnia, tension headaches, muscle and joint problems
- Improved immune function
- Increases serotonin production
1. Sit quietly with a neutral spine:
a. Sit cross legged on the ground with a cushion or blanket to allow the hip points to be higher than the knees.
b. Sit in a chair with both feet flat on the ground.
c. Sit in a chair with ankles crossed and back supported.
d. Hands can be in jnana mudra: palms up, thumb and index finger together.
It is important to make sure you are comfortable as this will support ease in meditation. Use props as necessary to allow greatest ease.
2. For the moment release thoughts, stories, or dramas that may be present and bring your awareness within.
3. Bring the attention to your breath. Just witness the natural breath without trying to change anything. Inhaling and exhaling – watch the breath.
4. Begin to listen for sounds of sooooooo on the inhale and huuuuummmm on the exhale.
5. Let the mantra and breath be the point of your focus. If the mind wanders, bring the focus back to the breath and the mantra.
Create a set practice time
Do daily cleansing and oil rituals first
Wear clean, comfortable clothing
Create an altar and/or dedicated practice space
Do asanas and pranayamas first
Be flexible – some days things just have to be different!