Yoga meditation is a centuries-old practice that can reduce stress, improve memory and awareness, and stimulate the immune system. It is a discipline that requires determination and patience, but the efforts are worth the rewards.
Instructions
Do Yoga Meditation
1. Choose an appropriate location. The place where you meditate should be neat, quiet and comfortable. It can be anyplace you like, as long as it's a place you feel comfortable and you're certain to not be bothered for a length of time.
2. Arrange your blanket and pillow where you're going to meditate. Fold the blanket into a square to serve as your base and to cushion your knees. Place the pillow on top of the blanket to lift your back and help you maintain proper posture.
3. Assume a meditative yoga posture. There are many, but they all have the same basic position: back straight, knees on the floor and hands in your lap. When starting out, assume a posture that's comfortable for you, while maintaining those three basic points. A good posture for beginners is the Burmese posture, with your knees spread outward and feet folded back towards your pelvis, without your legs being crossed.
4. Settle your breathing. Begin with several deep breaths from the abdomen, through the nose, while keeping your stomach relaxed. Don't try to consciously control your breathing. Allow your breaths to find their own natural rhythm.
5. Relax. Free your thoughts and let your mind wander. Count each breath up to 10, and then go back to one. Should you lose count or get distracted, start over. This will help you concentrate your mind and train yourself to focus your thoughts.
6. Practice. Meditate at least once a day for 10 to 20 minutes at a time. Practice counting your breaths and focusing your mind on being still. Eventually you will learn to settle your thoughts without the need to count, and meditation will become a natural exercise.
Tags: your mind, your thoughts, Yoga Meditation, your breathing, your breaths