Need to relax? Its fun and easy with meditation! The following is a write up for beginning meditation, if you've never tried it and have 1 minute or 2...
Meditation is truly amazing for the entire body, mind, and spirit. To begin, do this exercise to get you in touch with your breath. Breath is most important, without it we don't live! Right?!
TO BEGIN:
Sit with a straight spine, either in a comfortable cross-legged position on the floor or in a
chair with both feet flat on the floor. Relax your hands in your lap, palms up, with the right hand rested on top of the left. Keep the shoulders relaxed and the upper chest lifted slightly to support the spine. The eyes are 9/10 closed, letting in a little light.
Bring your attention to the flow of breath, breathing only through the nose. First, just notice your breath, every part of the process of inhaling, and exhaling, all the little movements within your body. After a few minutes, begin to consciously slow your breath. Listen to the slight sound of the breath as it goes in and out. When beginning with meditation, many people struggle with the "chatter" that the mind creates when we try to be still. Using a mantra like "Sat Nam", where you mentally chant the word "Sat" on the inhale and "Nam" on the exhale, can help to provide a focus for the mind. Your mind, you will notice, will still try to wander, simply bring your attention back to the mantra and the breath when that happens. This simple process is how we train our mind and clear the subconscious. Sat nam means truth is my essence. The A sound in both sat and nam is long as though saying lawn, or pond.
Just let go of the thoughts, as you stay with the flow and sensations of your breath. Continue for another 3 minutes or whatever you have time for. If you only have a short time, count 26 full inhale and exhale breaths. To end, take a deep breath, exhale, and inhale deeply again as you stretch both arms up to the ceiling. Exhale and relax.
Congratulations -- You meditated!! Try it whenever you have a few minutes. Try to notice the subtlety of daily life as you practice meditation.
Much love, sat nam,
YogArt Girl
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