It is a practice that connects with one’s Self. It promotes concentration and teaches that the key lies in breathing.
Learn this Technique in Five Steps
- Sit with you back straight, shoulders and face relaxed and eyes closed. Hands in chin mudra (thumbs and index fingers touching and palms up). Cross your legs if that suits you.
- Once you are stable in your posture, take your attention to your breath. Inhale profoundly and be aware of the air coming in a going out until it becomes imperceptible.
- There are two options for calming the mind. One is thinking of one or several positive words such as “I am peace, I am light, I am love” while you breathe. The other option is to concentrate in the way the air enters the body from the nose to the lungs and in the opposite direction.
- Do not force the mind to calm down. Distractions will appear. Observe your thoughts as if they were a movie. Turn your attention once again to your breath, to the mantra or to the point of concentration. Be patient until you come by it.
- Coordinate the repetition of the mantra with your breath.
The importance of your breath
Breathing quiets the mind and regulates your emotional response. One technique is to inhale through the nose while you count to 4 mentally. Hold your breath for 7 seconds and then exhale to a count of 8.
They are high frequency vibrations that provide equilibrium and have incidence on the nervous system. They are a blend of vibration, rhythm and breath and are powerful in balancing the mind and body. If you do not have your own mantra use the universal “OM”.
4 Questions to demystify this practice
- Can any given person meditate? Yes. Meditation is a simple process that purifies the mind to face your every-day life in greater calm and balance.
- What is the best time to practice? At dawn or at sundown. It is better between 4:00 am and 7:00 am when the mind is calm after resting. The important thing is regularity in the time and place.
- How can I prepare? It is recommendable to be fresh and clean and also the clothes you wear. Some people opt for a comfortable specific outfit.
- What do I need? The only thing you require is good will to give yourself some minutes of concentration and peace preferably in a special place at home where nobody will interrupt you.
3 benefits from meditation
- Stimulates the sensation of well-being, inner peace, stability and calm
- Develops concentration, attention and conscience. Finally, the capacity to be present.
- It is an option to reduce levels of stress.
Source: Guide to the Course of Meditation provided by Atman Yoga
See also: Meditate for a healthy brain