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What Should a Yoga Teacher Know About Meditation?

Thursday, May 17th, 2012

yoga trainingBy Sanjeev Patel

Meditation is the process of calming and focusing the mind. It can effectively relieve anxiety, stress, or depression. Many people use it every day to calm and refresh the mind. There are many positions to take upon meditation, but we often think of the image of a person sitting with his or her legs crossed, hands resting on the knees, and eyes closed.

Modern Yoga and Meditation

Most basic Hatha yoga classes include some type of meditative aspect, but it usually is not the central focus of the class. New Yoga instructors don’t need to be experts on meditation, but they should know how to teach basic meditative practices and they should continue to study and practice in order to become the best possible guide.

In some Yoga training sessions, meditation is at the beginning and end of the session. In a typical Hatha Yoga class, meditation takes place at the end of the session. The instructor normally cools the students down with some floor poses, and then eases them into a meditative pose, such as corpse pose. As the students lie there feeling any new sensations in their bodies, the instructor leads them in a short meditation session.

Stage-by-stage Relaxation

Although, relaxation is not meditation, it is a valuable building block toward meditating and focusing. A relaxed mind is more willing to meditate than an over-stimulated mind. As a Yoga teacher, you want to direct your class by giving cues to relax each body part, from the toes to the tip of the head. The students are usually asked to breath deeply and focus their thoughts on their breath, while letting other thoughts flow through the mind without dwelling upon them. After about 10 minutes, the instructor gently eases students back into the world by asking them to wiggle their hands and feet, arms and legs, and then come to a sitting position.

Mudras

Yoga teachers, at the 200 hour level, should know a few basic hand gestures, or mudras. Mudras help focus energy to specific parts of the body, and can aid in healing. To perform the Guyan mudra, place the tips of the thumb and forefinger together, while leaving the other three fingers straight. Guyan mudra can relieve stress, insomnia, anger, laziness, and indecisiveness.

Another common mudra is Varun. Perform Varun by resting the thumb on top of the smallest finger, while the other three fingers remain idle. It can help cure skin problems, dehydration, blood disorders, wrinkles, and excessive body heat.

Hold the tips of the thumb and middle finger together to perform Aakash mudra. Aakash should not be performed while walking. It will help improve bone strength and result in improvements in overall body weakness.

Asanas

Basic meditation postures include easy pose, corpse pose, or half lotus. Most importantly, yoga instructors should teach students to sit in a posture that is comfortable for them. If an asana is not comfortable, the student will focus on his or her discomfort instead of meditating.  With that said, some your Yoga students may need to sit in a chair or on a cushion.

Breath Awareness Meditation

The basics of meditation begin by focusing within.  To ask our students to observe the breath seems easy for us, but try to remember how hard it was to suppress that little monkey that runs rampant within the mind.  Paulji may find monkeys comical, but I know, first hand, they are trouble.  Breath awareness may keep the monkey quiet for a while.

Mindfulness Meditation

This could be mindfulness of breath, an object, or a function like walking.  Mindfulness is similar to breath awareness because your students learn to observe and appreciate.  This is much different than controlling and judging.  Teaching yoga students to let go and relax through mindfulness is a challenge, but it has many rewards.

Many More Techniques

Mantra, Tratak, and Yantra meditation are worth the effort.  For Yoga teacher training interns, these techniques can be challenging.  One point to remember: Practice, study, and practice again.  When we become a certified yoga instructor, this is the first step of a life-long journey.  Every yoga instructor invests time in intensive studies and all aspects of the yogic way of life.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Yoga teacher training and continuing education courses, please visit the following link.

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Meditation for States of Inner Harmony

Monday, April 2nd, 2012

yoga teacher certificationBy Dr. Paul Jerard, E-RYT 500

What is inner harmony? Many spiritual seekers claim to be searching for this thing we call harmony, but how can they attain something if they do not truly know what it is?

Harmony is a vague word, but in truth, no word is completely understood because mental perceptions of language differ from person to person. Generally, harmony is viewed as a state without suffering and strife.  States of inner harmony happen when we feel happy or when life is good.  Is there a way to make inner harmony happen more frequently?

Inner harmony is the non-dualistic state that can only be reached through the dissolution of the ego. The ego is the single greatest obstacle to reaching this blessed state of happiness. Meditation and Yoga silence the ego and allow the practitioner to experience periods of harmony, or non-dualistic consciousness.

Why does a lack of ego lead to harmony? The reason is simple – once the ego is fully understood. The ego is the self a person comes to think they are; the ego’s self-image consists of labels and beliefs about one’s self. Status, beliefs, political affiliations, social and business roles, favorite colors and foods, musical and film preferences – these are all labels. They are all forms of attachment. Dislikes are also labels we apply to ourselves, since they are also attachments – attachment, in its negative form, which is as strong, if not stronger, than positive attachments.

These mental labels form rigid boxes around everything a person does, and this leads to opportunities for life to go against these preconceived ideas. Life starts to work against the individual, rather than for them, because they have fully identified with their mind. In their distorted perception, they are simply a collection of mental labels; and if those labels and ideas are not honored, their very existence is threatened. So, of course, one must get angry during a traffic jam or while waiting in line. If one has identified with the label of a ‘Person Whose Time Must Not Be Wasted,’ this is more than just an inconvenience – this is a deeply unsettling event.

These labels and preferences are by their very nature isolating and dividing; they automatically create an “us-and-them” mentality that leads to a sense of being alone in the world.

This mindset is chaos, pure and simple. The ego is unable to deal with all of its problems, real or imagined, because the ego is essentially powerless. The ego is not real; only the being behind the ego has any real power. The ego can only make distinctions; it can never see that, in the end, all that is in this world is one.

Inner harmony involves taking control from the ego and observing the world as it is without all those labels. Where there is no conflict, there is harmony automatically. What could be more self-destructive than refusing to accept what already exists in this present moment?  Struggle and strife, which come from non-acceptance, is the opposite of harmony.

Making Yoga or meditation a daily practice, allows a higher level of consciousness to come into the picture. It starts with small glimpses, but gains momentum until complete non-resistance becomes the normal state of consciousness.

Many people are resistant to happiness, when they fully understand how Yoga and meditation work. They view it as weakness and passivity to accept that which is. They feel like it is strong and morally right to fight against that which meets their disapproval in the world. Unfortunately, some people have misunderstood the very essence of acceptance. The first step in making a difference in this world is to accept that which is. Only then can a conscious decision to make a change, or find a rational solution, happen.

Action rooted in present moment awareness and acceptance of all that is has a harmonious quality to it. This inner sense of harmony cannot be threatened by any outside force. Life and people cannot help but work with you, even if they are consciously trying to oppose you.

In this sense, reaching states of inner harmony is a powerful tool for success. However, do not let this be the driving force of the practice. Once egotistic pursuits for power and control enter the picture, all true inner transformation is lost.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

 

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Yogic Breath Awareness Meditation

Monday, January 2nd, 2012

yoga teacher distance learningBy Faye Martins

It is well established that yogic breath awareness is extremely effective but until one experiences this meditation and practices it for themselves they have no idea just how enjoyable and fulfilling this breath awareness meditation can be. There are many different varieties and types of meditation but yogic breathing has no equal despite its relative simplicity.

To begin this practice, sit in whatever position appeals to you at the moment; a chair, mat or carpeted floor are all acceptable choices. If this is your first time practicing yogic breath awareness, try to get excited about what you’re about to do; this will not be necessary once yogic breathing has been performed since the practice speaks for itself. Try to channel a childlike curiosity as you sit, hands folded in front and placed directly over the core muscles of the stomach.

Take a few deep, cleansing breaths and then begin. First, with eyes closed draw the attention to the nose. Feel the air tickle the tip of the nose as it rushes past and feel it flare the nostrils. Focus on just this area for the first few inhalations or as long as desired.

From this nose itself, move the conscious attention to the windpipe. Can you feel the breath rushing through the windpipe? Notice what it feels like as it moves from the tip of the nose, through the nostrils and down through the windpipe.

Now from the windpipe, feel the breath as it enters the lungs themselves. First focus on the bottom of the lungs; can you feel the air expanding that area? If you have poor body awareness feeling the lungs in vibrant detail may take some time and this is okay; never let yourself be discouraged. Once the bottom of the lungs are clearly felt expanding, the expansion continues with the breath moving to the top and then all of the sides of the lungs.

Now take a moment to enjoy the feeling of the breath; few things bring such joy and happiness as a breath felt with the utmost attention. At this point your energy levels may begin to rise as fresh oxygen hits the bloodstream as well, further heightening the sense of well being.

Now, this is a place where one may stop or they may choose to go deeper into the practice; either choice is acceptable.

For going deeper into the yogic breath awareness meditation continue to draw deep breaths through the nose but this time instead of turning your attention to the direct physical path the air follows pay attention to the indirect areas of the body that are impacted by a pure, deep breath. The spine is a prime example of an area of the physical body that is impacted by the movement of the breath.

Feel the spine stretch and open up as it’s caressed by the inhalation and released by the exhalation. Feel the rib cage expand and contract. Pay attention to the feeling of the stomach rising and falling with the deep, peaceful breaths.

As a more advanced practice, let this observing extend to the arms, legs, head and pelvis, feeling the breath within them too.

This meditation is at once one of the most pleasurable and transformative meditation practices an individual may engage in. The sensual pleasure of feeling the breath and ultimately becoming the breath itself is so powerful that the ego can’t help but be silenced, even in the most egocentric of individuals.

Yogic breath awareness is a meditation that grows with the practitioner, leading them deeper and deeper into places of inner stillness and peace. If you haven’t tried this meditation before I encourage you to do so today; it will likely become a favorite part of your day.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Tips for a Successful Yoga Meditation Session

Saturday, December 24th, 2011

yoga teacher trainingBy Amruta Kulkarni, CYT 250

In Yoga practice, everyone wants to have the most successful meditation session possible, but sometimes it seems that the harder we try, the less relaxing and meaningful the meditation becomes. We want too much from our meditation, and we tend to want it now. In order to reap the benefits of meditation, it must be enjoyed for what it is and not what it can do for you. This shift in focus might sound difficult at first, but it’s actually more natural than achieving peace and tranquility through an iron fist. The following tips may serve to bring the joy back into meditation for those struggling with their practice.

For starters, a Yoga meditation session will become free, light and joyful when it’s taken one moment at a time. Yes, meditating tends to reduce stress levels and blood pressure along with cultivating deeper and higher levels of consciousness, but in the end those are all future destinations. Meditation is a journey happening right now, so take the time to enjoy the step you’re currently on. Focus on the act of meditating itself and give it your utmost consideration, appreciating it for what it is right now, not what benefits it could lead to later on down the road. If you attempt this and it seems impossible, something needs changing. Perhaps a different form of meditation is needed. Individuals don’t score bonus points for meditating using methods that are especially against their nature. The ego loves this type of thing because it takes something as simple as meditation and makes it into some act of super human discipline and restraint. This is compelling in fiction, but ultimately useless in real life. This is not to say that meditation should always be easy, and there will be days when individuals just don’t feel like doing it. If this happens more often than not, something has got to give. There are a variety of different meditation methods to choose from, and the ultimate goal of each one is to simply wake people up and bring them more deeply into life itself. If individuals feel bored and uninspired with their current meditation practice than by all means shake things up and try a different technique. It all leads to the same Source.

If individuals are pretty content with their meditation style but find the joy and passion for the practice ebbing, it may be time to examine what exactly they are expecting from their meditation time. Paulji often mentions that many people become frustrated and irritated with themselves for thinking during their meditation sessions, but that’s actually a pretty natural thing for the mind to do. The mind tends to think, and that’s okay. Ultimately, the goal of most meditation practitioners is to silence the mind and bring it to stillness but another gift meditation brings to the table is intense self reflection; those who meditate know their minds well because they are quiet enough to listen to themselves. So let the mind think if that’s what it really wants to do; there is no shame in this. Meditation is not a super human achievement and getting to know one’s self better is the gift that keeps on giving. It’s hard for the ego to be taken too seriously when it’s being watched; its antics often look silly when examined by the higher consciousness, which enters into the mind during meditation. This opportunity for deep reflection is often lost when striving for perfection in technical aspects of a Yoga meditation practice.

When one is happy with their meditation style but still somehow reluctant to meditate when the time comes perhaps discomfort is to blame. It’s good to develop the ability to meditate no matter what else is going on in the outside world, but it’s also wise to eliminate any outside distractions beforehand whenever possible. For example, if an individual has an important phone call to make, they should consider getting it done before meditating. Removing things to worry about can lead to better and more enjoyable meditation. Also, pay attention to how the physical body feels during meditating and be honest about the feedback the body is giving. If the physical body experiences discomfort, the mind will do whatever possible to avoid the situation that caused it, leading to unconscious resistance to the practice. If there is pain present, correct it. Better to sit in a chair than to put the body through prolonged periods of pain in order to sit in a more ‘enlightened’ position such as Lotus or even Half Lotus.

Finally, there are many people who simply carry a lot of unconscious guilt about taking the time to meditate and this translates to distraction, boredom and a depressed mood during the practice. For those individuals, the only solution is to work through the problem itself. Do they feel like they shouldn’t be spending so much time away from their family and obligations? If so, perhaps the meditation session could be made shorter (5 minutes), but if it’s only 20-30 minutes a day there is no logic or common sense in such a feeling. Observe the guilt and allow it to be and it will eventually pass.

In short, Yogic meditation is a gift that should be imbued with a sense of peace, joy and bliss. If those sensations aren’t present in your current meditation routine, it’s time to bring your bliss back by implementing some of the tips above.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Meditation to Rid Self-Criticism

Wednesday, September 14th, 2011

become a yoga teacherBy Dr. Paul Jerard, E-RYT 500

Yoga is a science of balanced, mental and physical living. Self-love and self-criticism are polar opposites, but most people are quick to punish themselves when they make mistakes. It seems that many of us are looking too deeply into our own flaws.

While it is true that none of us is perfect, it will not be helpful to one’s self-esteem to constantly be reminded of this fact. Looking at one’s self can invite merciless self-criticism. We may be able to tell a friend to stop criticizing us, but the mind can chatter while you sleep or at any time of the day. How can Yoga meditation help us train our minds to stop finding faults within us?

The Yogic Solution to Self- Criticism

Swami Kripalu, a 20th century spiritual teacher and well known Yoga Guru, once said, “The highest form of spiritual practice is self-observation without self-criticism.” Few disciplines encourage practitioners to examine themselves, inwardly and outwardly, like the ancient art of meditation. The eternal question of “Who am I?” leads to self-observation, but the process of truly accepting oneself is far more difficult.

Wise decisions require critical thinking skills, and awareness calls for objectivity and clarity. Unrealistic expectations and perfectionism, however, block creativity, destroy self-esteem, and result in anger and frustration. Trying to live up to other people’s standards, judging success by external rewards, and demanding flawless performance set the scene for destructive self-talk.

Yogic Prevention

While the goal of Yogic meditation is the creation of harmony between the internal and external mind, sometimes, a few practical solutions are able to stop the critical inner voice before it gets out of control. First, though, it is vital to recognize the process in its early stages. Warning signs may be a lump in the throat, tense muscles, clenched teeth, or other physical and emotional signals. Meditation is the tool that makes it possible to witness and alter these unhealthy patterns of thinking.

Six Ways to Stop Self-Criticism in Its Early Stages 

1. Listen to the automatic tapes playing in your head. If your mind is full of negative thoughts, stop and ask yourself if they are true. Awareness is the first step in making changes.

2. When you catch yourself listening to critical thoughts, replace the false statements with positive ones.

3. Do Yoga poses (asana) to release pent-up energy and clear your mind.

5. Practice controlled breathing techniques (pranayama).

6. Write about your feelings. Studies have shown that students, who have performance anxiety, do better on tests when they write about their anxiety beforehand.

A regular Yoga meditation practice increases sensitivity to emotional and physical sensations, making it easier to stop the cycle of self-criticism, before the body responds with symptoms like the release of adrenaline or an increase in blood pressure. The key to success is becoming familiar with the negative thoughts and realizing that they are just that – thoughts.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Yoga Meditation for Creating States of Happiness

Wednesday, September 7th, 2011

yoga teacher trainingBy Amruta Kulkarni 

Actually, I never thought about how much time I wasted being unhappy, until I received guidance from my Guru (Paulji). For most people, there is limited awareness of negative feelings. People carry baggage around for years and never notice it. Friends tire of hearing our pessimism and they stop calling or visiting. Happiness can fill your life completely. Below is one of my favorite happiness quotes.

“As human beings, we all want to be happy and free from misery… The greatest obstacles to inner peace are disturbing emotions, such as anger, attachment, fear and suspicion, while love and compassion and a sense of universal responsibility are the sources of peace and happiness.” – The Dalai Lama 

The question of how to be happy in a perilous world is an ancient one. In a 2010 speech at the Hindustan Times Leadership Summit, the Dalai Lama said that a “calm mind is the key to happiness.” Based on his teachings, there are two kinds of suffering in the world: physical pain and mental pain.

While the occurrence of mental pain has decreased with technology, modern life has actually produced more mental pain. Mental pain is caused by fear, anxiety, and anger; this is what creates unhappiness.

Dr. Richard Davidson, a neuroscientist at the University of Minnesota, has worked with the Dalai Lama for the past 10 years – seeking the answer to what creates feelings of happiness and compassion. In 2010, their efforts resulted in the Center for Investigating Healthy Minds. There, more than a dozen scientists continue their studies in the world’s only facility that houses a brain imaging laboratory on one side and a meditation center on the other.

In 2003, studies done at MIT (Massachusetts Institute of Technology), used MRIs to analyze during compassion meditation the brain of a monk with over 30 years of experience. The images showed extreme activity in the left prefrontal cortex of the monk’s mind. People who are anxious or depressed usually show more activity in the right prefrontal cortex.

In the “Heart and Science of Yoga,” the author says that we are citizens of two separate worlds: the spiritual and the physical. Sages of all religions have reminded us that earthly things will pass away; only pure consciousness remains. Meditation helps us to distinguish between the two, putting our love and compassion into those things that are eternal.

Yoga meditation is part of every class and it is the process that integrates the mind and the body. The meditative process results in calmness, heightened senses, and senses of understanding about who were are, and how we are connected to the universe. With that comes happiness.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Are There Any Risks In Chakra Meditation?

Tuesday, September 6th, 2011

yoga certificationBy Faye Martins 

Should one take precautions when practicing chakra meditation? This form of meditation is often taught in Yoga and Reiki sessions. Chakra meditation focuses on the seven major chakras, starting at the root and working up toward the crown. Similar to Kundalini Yoga, this type of meditation can produce powerful channels of energy that run up the spine, energizing chakras along the way. While meditating on the chakras can create feelings of bliss and awareness, there is some controversy over its safety in certain situations.

Contraindications for Chakra Meditation

When done gradually with proper guidance, chakra meditation is generally considered to be safe. However, anyone who has the following conditions should avoid this type of meditation, unless they are closely supervised by an experienced meditation teacher.

• epileptic seizures

• mental or emotional conditions

• heart disease and other serious physical illnesses

• conditions requiring medication

Possible Effects of Chakra Meditation 

Chakra meditation produces physiological and psychological changes in the mind, body, and spirit. When done incorrectly or without proper guidance from a competent meditation or yoga teacher, unexpected side effects, such as the following sensations, can possibly occur.

• shivers along the spine

• feelings of electricity running through the body

• spontaneous motor movements

• nausea or headaches

• changes in breathing patterns

• laughing or crying unexpectedly

• audio or visual hallucinations

• anxiety, disorientation, or depression

• reactions to suppressed memories

• out-of-body experiences

• altered sleep patterns

• increased psychic ability

In spite of possible discomfort in cases where techniques are used to force the chakras to open too quickly, the many benefits of chakra meditation are undisputed. Opening the chakras provides an opportunity to get in touch with the deep energy hidden within the body, often creating mystical experiences and feelings of oneness with the world.

Some meditation experts believe that bad meditation experiences are more likely to occur when the person doing the meditating is under a lot of stress, has long-term problems or suppressed memories from the past, or is undertaking the process without support and assistance from a well-trained guide. Fear of chakra meditation or negative expectations may also contribute to bad experiences. Anyone going through these symptoms should consult a knowledgeable therapist or health professional familiar with these issues.

When chakra meditation is correctly used to clear blockages in the body’s energy fields, it can help to prevent illness, improve mental and emotional stability, and open the soul to a higher level of consciousness.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Yoga Meditation for Chemical Addictions

Thursday, August 11th, 2011

yoga certificationBy Dr. Paul Jerard, E-RYT 500

Yoga has many facets for healing. At the top of the list is meditation.  Although Yoga postures help people cope with life’s daily problems, the body is being adjusted to bring about states of inner calm.  Yoga meditation preserves this feeling of calm by teaching the practitioner how to control the mind. Controlling one’s mind is a life saving skill.

A chemical addiction is a serious medical issue with a physical and a psychological component. The body may crave a specific “mind and mood altering substance,” but overcoming the physical addiction is just the first step. Ultimately, it is the mental addiction, and the difficulty in changing habits with coping mechanisms, that can lead addicts to relapse.

Accordingly, strengthening the mind is an extremely important step in chemical addiction recovery. Like a toddler learning to walk, the mind grasps for something to cling to. When drugs are removed as an option, the mind is left flailing and must be taught with other methods and new tools. Yoga, in conjunction with meditation, can be a very powerful ally to the mind, which is struggling for new footholds.

Meditation creates states of “mindful awareness.” Labeling thoughts that come into the mind as one meditates, and learning to observe them without judging, or becoming attached to them, teaches the meditation practitioner to separate these feelings or cravings from the self. Prayer and meditation are specifically mentioned in step 11 of Alcoholics Anonymous’ 12-step program.

Kevin Griffin, the author of “One Breath at a Time: Buddhism and the Twelve Steps,” points out that “in addiction, people turn to drugs to escape from uncomfortable feelings, but in meditation, you learn to do the opposite. You sit with yourself, your thoughts, and feelings, instead of running away.” Admittedly, the process can be difficult. Similar to insights in therapy, insights in meditation come at the cost of facing the feelings that addiction has been masking. Yet, only by facing these feelings can they lose their power.

Loving kindness meditation develops a systematic quality of loving acceptance towards others and the self, through regular practice. Addiction mistreats the body and the self, so increasing feelings of self-worth and self-acceptance, faults and all, can be extremely healing. Loving kindness towards those around us also makes us aware of the toll that addiction can take on our friends and loved ones.

Incorporating meditation into an existing Yoga practice can be as simple as setting aside time before or after regular mat time. Practice in a peaceful area, where disturbances are minimized. Remember that meditation alone may not be sufficient support for recovery .  Therefore, it is wise to seek other assistance, such as  professional counseling or therapy, as needed.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Yoga Meditation to Free the Mind

Monday, August 8th, 2011

yoga teacher certificationBy Dr. Paul Jerard, E-RYT 500

Yoga and meditation are two helpful practices that complement each other; and, when practiced together, deepen the practitioner’s experience. If you have been practicing Yoga without meditation, consider adding to your practice, by learning meditation techniques. Yoga as a physical exercise emphasizes the interconnectedness of the practitioner and the universe; meditation allows one to actually experience the connection.

The word Yoga means “union,” a state which occurs when the body and mind are in harmony. For this to happen, the mind must be still. Like a radio set to “seek,” the untrained mind scrolls from station to station, picking up bits and pieces and rolling with white noise. With training and practice, the radio can be turned off, while perfect silence and clarity enjoyed. Only with this skill, can the mind be “free.”

Often, people envision a monk in a cave, when they think about meditation. While isolation and quiet are useful in starting to meditate, there is no need to become a spelunker. You need to strike a balance between being comfortable and being alert. You also need a space that will not distract you. Try any comfortable room in your house. Start with a session of five minutes and work up to ten minutes or longer.  For those unused to stillness, meditation is hard work.

There are several kinds of meditation, but meditation (concentration), on a function, is a good place to start. Concentration can be thought of as the ability to put the mind on one thing and leave it there. The point of focus is the “function.”

To begin concentration meditation, watch the breath go in and out at one point in the body, and count to ten breaths. Many thoughts will come into your mind and disturb you, but if you can get to ten, you are doing well. If a thought is noticed, but you have not lost count, note briefly in your mind what the thought is. Label it, using a term like “planning,” “memory,” or “fantasy.” Labeling will remove the thought’s power to distract – so practice it often.

Counting keeps you in the current moment, by providing instant feedback of each moment.  In turn, you track thoughts which are not mindful, which occurs when you forget the number you are counting. It also keeps the practitioner focused on one “function” – the breath. Once you have mastered counting to ten, work backwards back down to one. This concentration practice, done several times a day, will help you learn to still the mind for further work.

© Copyright 2011 – Aura Wellness Center – Publications Division

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Five Yoga Meditation Benefits

Saturday, August 6th, 2011

yoga teacher trainingBy Faye Martins

There are many yoga meditation benefits.  Meditation has been practiced by yoga practitioners for thousands of years and its plethora of benefits is certainly no secret. It is an easy ticket to a healthier body, stronger mind, and better quality life overall. It would take an extremely long time to list the extensive amount of benefits meditation provides; here are five of the main benefits of this practice.

1. Reduces Stress

It is well-known that a low level of stress is the key to a happier mind and healthier body. Meditation and proper breathing can help lower stress by clearing the mind and calming the body. This leads to a healthy heart and blood pressure. Meditation allows you to take a break from the world around you and keep things in perspective. It also helps you become more resilient to negative emotions.

2. Improves Clarity and Strength of the Mind

Practicing meditation brings better focus to the user. It also leaves the mind open for embracing new experiences, leads to better self control and concentration, and helps the user become better in touch with their inner selves. It also brings the user an inner sense of peace in their everyday lives.

3. Leads to Better Sleep

When used before bed, meditation can help the user clear the mind and get a better night sleep without being bogged down by the worries of the previous day. Better sleep can vastly improve health and leave a person much better suited to handle the stresses of the day.

4. Improves Illnesses

Some research has shown meditation to reduce the severity of illnesses, especially those aggravated by stress, such as asthma, depression, fatigue, and anxiety disorders, among many others.

5. Improves Fertility

This may, or may not, be of interest, but it is widely known that stress is one of the factors that contribute to fertility problems, and since meditation reduces stress, by doing so it can increase fertility. The chance of getting pregnant is greatly increased when a woman meditates, as this practice makes her more relaxed and self-aware, leaving her open to the new experience, and also gets her better prepared for being a mother by teaching her coping strategies.

Meditation can be done in different ways—through guided meditation, either in a class or by following a tape, or just by following your own instructions. However you do it, you will soon be rewarded with its many benefits and are sure to see a vast improvement in many areas of your life.

© Copyright 2011 – Aura Wellness Center – Publications Division

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