Margaret Gamboa Yoga

Meditation

Posted on 02. Dec, 2009 by Margaret in Yoga

Through your practice of yoga, you’ve enhanced both your abilities to concentrate and to relax—the two most important requirements for a meditation practice. Now you can begin a meditation practice of your own.

What Is Meditation?

In the Yoga Sutra, Patanjali gives instruction on how to meditate and describes that yoga (or union) happens when the mind becomes quiet. This mental stillness is created by bringing the body, mind, and senses into balance, relaxing the nervous system.  Meditation begins when we discover that our never-ending quest to possess things and our continual craving for pleasure and security can never be satisfied. When we finally realize this, our external quest turns inward, and we have shifted into the realm of meditation.

By dictionary definition, “meditation” means to reflect upon, ponder, or contemplate.  In our culture, to meditate can be interpreted several ways. For instance, you might meditate on a career change that would entail a move across the country. In the yogic context, meditation, or dhyana, is defined more specifically as a state of pure consciousness.

In order to meditate, we must cultivate the ability to remain detached yet observant. Even though you need to be able to concentrate in order to meditate, meditation is more than concentration. It ultimately evolves into an expanded state of awareness.

Ways to Meditate

Just as there are may styles of hatha yoga, there are many ways to meditate.

• Concentrate on an object or a point of focus, with the eyes either opened or closed.
• Silently repeat a word or phrase
• Audibly recite a prayer or chant
• Visualize an image such as a natural object or deity
• Focus on an object such as a lighted candle in front of you
• Observe or counting your breaths
• Notice bodily sensations

Meditation Postures

Sitting

Sitting is the most commonly recommended posture. There are a number of classic seated poses, but Sukhasana (Easy Cross-Legged Pose) is the most basic. More flexible meditators prefer Padmasana (Lotus Pose).

Sitting in a chair also works. It’s no less effective and certainly no less spiritual, and it’s often the best choice for beginners. The most important things are that your spine remain upright and that you feel comfortable.  To maximize comfort on the floor, sit on a cushion or folded blanket. This helps support the natural lumbar curve of the lower back.

Relax your arms and place your hands on your lap, with the palms in a relaxed position facing up or down. Roll your shoulders back and down and gently lift the chest. Keep your neck long and the chin tilted slightly downward. Depending upon which technique you are following, the eyes may be opened or closed. Breathing is natural and free.

Walking

A moving meditation—highly recommended by many teachers—may be an enjoyable option for you. The challenge is to walk slowly and consciously.  Relax your arms at your sides and move freely, coordinating your breath with your steps. For instance, you might breathe in for 3 steps and breathe out for 3 steps. If that feels awkward or difficult, just breathe freely. Although you can practice walking meditation anywhere, choose a setting you love—the ocean, a favorite park, or a meadow. Remember, getting somewhere is not the issue. Rather, the complete involvement in the act of walking becomes your meditation.

Standing

Standing is another meditation practice that can be very powerful. It is often recommended for those practitioners who find that it builds physical, mental, and spiritual strength. Stand with your feet hip- to shoulder-distance apart. Knees are soft; arms rest comfortably at your sides. Check to see that the whole body is aligned in good posture: shoulders rolled back and down, chest open, neck long and chin parallel to the floor. Either keep your eyes opened or softly close them.

Lying Down

Even though lying down is associated with relaxation, the classic corpse posture, Savasana, is also used for meditation. Lie down on your back with your arms at your sides, palms facing upward. Touch your heels together and allow the feet to fall away from one another, completely relaxed. Although your eyes may be opened or closed, some people find it easier to stay awake with their eyes open. A supine meditation, although more physically restful than other positions, involves a greater degree of alertness to remain awake and focused. Therefore, beginners may find it more difficult to meditate in this position without falling asleep.

The Benefits of Meditation

Research has confirmed what the yogis of ancient times already knew: Profound physiological and psychological changes take place when we meditate, causing an actual shift in the brain and in the involuntary processes of the body.

Studies on meditators have shown decreased perspiration, a slower rate of respiration and a decrease of metabolic wastes in the bloodstream. Lower blood pressure and an enhanced immune system are additional benefits.

At the very least, meditation teaches you how to manage stress; reducing stress enhances your overall physical health and emotional well-being.  On a deeper level, it can add to the quality of your life by teaching you to be fully alert, aware, and alive.  Overall, meditation is a celebration of your self. You are not meditating to get anything, but rather to look at and let go of anything you do not need.

Starting Your Own Meditation Practice

I recommend a period of daily meditation. Add it to the end of your asana practice, or set aside another block of time. The important thing is that you find a time that works best for you. Don’t do too much too soon; you might get discouraged and stop altogether.

When and Where to Practice

To establish consistency, meditate at the same time and in the same place every day. Choose a place that is quiet, one that is pleasant, where you’ll be undisturbed.  Traditionally, the morning is considered the optimal time because you are less likely to be distracted by the demands of your day. Many people find that a morning meditation helps them enter the day with a greater degree of equanimity and poise. However, if a morning practice is a struggle, try an afternoon or early evening meditation.

If you are new to yoga and meditation, you may find adding five or 10 minutes of meditation at the end of your asana practice enough. When meditating outside of your yoga practice, a 15- to 20-minute time frame seems manageable for most beginners.

Tags: Health, Yoga