Written by Bipin Baloni
“Meditation means dissolving the invisible walls that unawareness has built.”
Our brain is a bustling hive of thoughts, where we hop from ideals to memories to emotions to feelings to worries, etc. for most of our waking hours. The approach of the holistic and mindful practice of meditation helps us in training the mind and quietens it. Meditation creates an environment of ‘thoughtful awareness’ in the mind, neutralizing stress, anxiety and panic.
Meditation helps to attain emotional positivity, clarity and concentration along with a true sense of calm that energizes the mind and keeps it peaceful. So here we have assimilated for you in the ten steps the majestic practice of meditation- and following so helps to acquire mastery.
Attain the mastery of meditation is to keep the practice regular, with the steps we’re mentioning below make the whole concept of how to meditate in yoga much easier for you. So let’s get started.
So before you get started with the practice you need to take care of certain possibilities that include where to sit, how to sit, how the practice goes on each day, how will you do and how can you remember, and more. To begin with, you need to commit to a regular and daily regime, and taking out 10-15 minutes each day is not a hard task. Create a space, quiet and calming one away from the distraction, and practice at the same spot daily. Ambrosial hours are best, but you can do it after your yoga session in the morning or even in the evening.
As mentioned, finding a space for yourself to meditate daily is required, and after finding it settle down. Sit comfortably in a relaxed position either on the chair, in a cross-legged pose or any other meditation position of your choice. Place the hands on the lap or knee, keep the back erect, keep the neck and body relaxed, chin tucked in slightly, and be easy.
Start gazing softly into the middle distance, and take five deep and audible breaths- inhale through the nose and exhale from the mouth. And with the last exhale slowly close your eyes.
Now take few moments to settle in the pose, observe your body, notice and feel every sensation, feel your atmosphere by acknowledging the senses.
Turn your mind inward slowly and begin scanning your body from head to toes, observe everything even tension or discomfort. Do not change the pose or any sensation; scan again and now when you notice each part, try to relax it at the same time. Take a few seconds for each scan, and gradually turn your awareness to your thoughts. Notice your thought – do they attempt to alter, notice the mood, and bring awareness.
Now take out a moment and consider your decision- why you want to do it? Recognize your intention, your desire or expectation you bring along to the meditation session, if any, let it go. Now consider the effect of being into the state of mindfulness, feel calmer to feel better, and this brings positivity to the mind.
Now you need to bring your attention and focus on breathing. Don’t change it – simply observe the inhalation and exhalation, and the sensation created by it in the body. Notice the places where all these sensations occur, and then notice the breathing quality whether it is shallow or deep, short or long, slow or fast. Count your breaths up till the count 10, and then start again. The procedures automatically vanish all the distractive thoughts, and whenever you feel wandered again, start practicing the exercise.
So just sit quietly for 20-30 seconds, and you find yourself amidst the plans, thoughts, ideas, worries, or find yourself inundated with the feeling of calmness. Enjoy the moment and allow your mind to be free.
As you prepare your body to start the meditation practice session, similarly you need to prepare it to finish the session. Now bring attention back and try to become aware of your body, surrounding, the place you’re sitting, the body contact- floor or chair, your arms, legs, feel the senses, etc.
Slowly open your eyes and bring back the attention to the body through small movements. Flex your calf muscles or smile or just lightly ball the wrists to finish off the yoga meditation process.
Just take a couple of a deep breath while starting and ending the session, and with the regular practice embark on a voyage of getting deeper within to know your true self.
Bipin Baloni is a passionate Yogi, Yoga Teacher and a Traveller in India. He provides Yoga Teacher Training Certification In India. He loves writing and reading books related to yoga, health, nature and the Himalayas.