Pick a time during the day that will support your practice whether it be early morning, evening or even during your lunch break. Also determine how long you would like to meditate- perhaps using a meditation disk or an app with a gentle alarm. Experiment with these choices to find what works best for you and your practice- they can help support the habit of meditating.
Be sure to choose an environment that fosters peace in your practice. Perhaps a spacious room, in your bed or even outside.
Consider using your yoga mat, a cushion or even a block. Try to accommodate your physical body as much as possible so it is easier to relax and focus on present moment-to-moment awareness.
Similar to prop choice, find a position comfortable enough to be in for an extended period of time. Traditionally this is seated, but lying down is okay too. This is a journey of finding what works best for you and your body so explore different options.
Types of Meditation
Experiment and investigate to find the type of meditation that resonates with you. Here are just a few to consider:
- Sound: focus on the sounds around you, moving from one sound to another bringing full awareness. Another idea is to use a nature sounds CD.
- Breath: this could be awareness of your inhale and exhale, extending or restricting breath, Dirgha, Nadi Shodhana, etc.
- Focus: using an object to bring us into the present moment. (i.e., staring at a the flame of a candle).
- Chanting: the melody and repetition of a chant is another way to meditate. Practice with a CD or online resource (youtube) until you are comfortable on your own. (i.e., OM or Lokah samastha sukhino bhavanthu)
- Mantra: repetition of a mantra within your mind can be extremely relaxing. You may choose a traditional mantra (i.e., OM or Om Namah Shivaya) or a personal affirmation (i.e., I love myself or I am free from anger).
- Sensations: Bring full awareness to a physical sensation in your body without moving to attend to it, then move full awareness to another physical sensation.
- Body scan: Bring awareness to each body part starting with your toes and slowly moving up the body to the crown of your head.
In 2007, Sam Kestle found home in her first yoga class. Since then, she has found grounding, awareness, patience and healing through her practice of yoga. She received her teaching certification in 2014 through Mind the Mat and is registered with Yoga Alliance (RYT 200). Sam is thoroughly committed to the healing process of trauma recovery. In 2014, she attended a Kripalu Trauma Sensitive Yoga Training led by David Emerson E-RYT, author of Healing Trauma Through Yoga, and Dr. Bessel van der Kolk, MD, the pre-eminent researcher in the field of trauma. She believes that yoga is for every body. Her flows are inspired by the mind-body connection. She holds a safe space for her students, honoring every individual’s process in rediscovering and/or accessing wholeness. Sam’s mission is to help others feel comfortable in their bodies, relax their minds and find peace in awareness.
Contributed By pranashama.org
by Dashama Konah