WINTER YOGA SEMESTER | Week 3 - MEDITATION| The what, the why, the how

Published: Fri, 01/25/19

Hey ,

Today's follow up offers a slightly more in-depth look at meditation - the what's, the why's and the how's of the practice.

Here are Pain Care Yoga and Core Restore Lessons for this week

(they tie in nicely with the practice of meditation):

Pain Care Yoga | e-Lesson 2 | Explain Pain - A 5 Minute Video

Core Restore | e-Lesson 2 | Moving Forward Safely: Stress and Muscle Recruitment

Yoga Q of the Week:

Q: How come you don't teach guided meditations?

A: I've trained in the meditation tradition that views meditation as an introspective practice.

The logic of non-guided meditation approach: we spend the majority of our waking hours directing our attention outward and interacting with the world around us. Meditation practice recognizes that there is an equally vast and complex world inside of us, and it creates the time and the space for us to explore that internal world.

While guided practices are lovely - who doesn't like to imagine lying on a warm sand while listening to the sound of waves crushing on the shore... - they still draw our attention outward, to the voice of the instructor and to some imaginary place.

When we give our mind something to focus on - be it the breath or the mantra - and then remove external distractions, we give ourselves an opportunity to experience our mind's habits first-hand.

Do you get an overflow of thoughts? Notice that...

Feel irritable? Notice that...

Feel sad? Notice that...

Do you tense up trying to push a certain feeling or emotion away?

Notice that, too.

In class we've used different tools to help us direct our attention:

~ we've noticed and focused on sensations around the rim of the nostrils

~ this week we've added a SO-HUM mantra, repeated silently.

Experiment with these tools to find which one works better for you; and, of course, you do not have to participate in meditating practice if that's not a fit. Simply close your eyes and relax during Savasana (final relaxation pose).

Would you like to try meditating on your own?

Here are a few steps to make it easier:

Begin by finding a comfortable seated posture that feels sturdy enough to sit in for several minutes. Arrange your spine in erect, yet relaxed position – rigidity will limit your ability to breathe in a relaxed manner. If sitting on the floor is not an option for you, sitting in the chair is just fine. In fact, I've had some of my best meditations in the chair.
Lying down is also an option - that's what we do in class! Experiment with both sitting and lying down to find which position works better for you.
Set your timer. Start with 3 - 5 minutes; increase your meditation time gradually to avoid feeling overwhelmed and flustered. Also, finding 3 - 5 minutes in your day is much easier than finding an hour :)
Bring your attention to your foundation – feel the surface you are sitting on (mat, blanket, chair) and the weight of your sitting bones on that surface. Stay here for a few breaths; continue to notice sensations of your foundation.
Shift your focus to the breathing; take 5 - 6 breaths to notice the breath and let it fall into a familiar, relaxed pattern.
Now, to refine the focus, shift your attention to the sensations of breath as it enters and leaves your nostrils. Again, stay for several breaths. If breath awareness practice feels comfortable, you can stay with it for the duration of your preset time.
Alternatively, you can add the mantra: we usually use SO-HUM mantra for our group meditations. Remember to repeat the mantra silently to yourself in an easy and relaxed manner.
Continue to attend to your breath or the mantra till your timer goes off.
Once it does, reverse the above instructions: shift your attention to breath sensations at your nostrils; then observe breath flow throughout your entire body; from there notice your foundation for a few moments, and then, finally, open your eyes.

Most beginner meditators grapple with feeling overwhelmed by thoughts, fleeting attention, lack of focus, and many, many, many preconceived notions about what meditation practice should look like. Hosting Group Meditations once a month is my way of helping you to sort through these frustrations and move forward. Plus, group meditation energy feels AMAZING!

Next Group Meditation is on Feb 2, 4-5 PM. You can register here.

See you on the mat!

Julia + SATORI YOGA TEAM