People often think of yoga only as a form of exercise. While yoga has countless benefits for your body, it also has benefits to balance your mind and your emotions. One of the earliest texts on yoga, Patanjali's "Yoga Sutras," outlined eight components of yoga. Yoga poses, the physical exercise of yoga, are just one of these eight aspects. Breath control, concentration, personal cleanliness, and meditation are among the other aspects. Because yoga is so multifaceted, it is difficult to cover all eight components in a yoga class, but many teachers incorporate the movements of yoga with the practice of meditation.
What is Meditation?
Meditation is any practice that clears your mind and brings you into the present moment with a sense of clarity and awareness. Meditation allows you to momentarily free your mind from anxieties. By taking time to pause your thoughts with meditation, you can gain more focus in your daily routine and develop better ways to cope with stressful situations.
Meditation in Yoga Classes
There are many kinds of yoga classes, but many are structured to include some meditation at the beginning and end of class, before and after the physical yoga practice. Many yoga instructors will begin class with an inspiring quote or story or they will lead the students through a simple meditation exercise. After leading students through physical exercises, many teachers will end class with a resting meditation in "savasana," or corpse pose. Savasana is a reclining yoga posture that allows your body and mind to fully relax as you reflect on your yoga practice.
Basic Meditation Posture
In order to keep your body relaxed as you attempt to clear your mind, it is important to begin your meditation practice from a comfortable position. A well aligned, cross-legged sitting position on the floor is an easy pose from which to start. For optimal alignment of the spine, fold a blanket over a few times until it is about two inches thick. Place the blanket on the floor and sit with your tailbone on the edge of the folds and your legs off of the blanket so that your pelvis tilts slightly forward. Cross your legs. Draw your spine straight and tall by reaching your head towards the ceiling. Relax your shoulders and arms by gently resting your hands on your knees. Close your eyes. Relax your abdomen and allow your stomach to move in and out as you breathe deeply.
Simple Meditation Exercise
An easy way to begin meditating is to make yourself fully aware of the present moment using all of your senses. Begin from a basic, cross-legged sitting posture. Close your eyes and deepen your breath. Spend a few moments just focusing on your breathing, making it slower and deeper. Begin to mentally evaluate the feeling of your body. Scan each group of muscles from head-to-toe and become aware of places where you are holding tension. Relax into the support of the floor below you. Feel the air on your skin. Relax your jaw and your tongue inside your mouth. Become aware of how your mouth tastes. Become aware of the smell of the room. Listen for any sounds around you. Even though your eyes are closed, keep them active and pay attention to images that arise in your mind's eye. If thoughts or worries come into your mind, honor them but allow them to pass quickly. Sit still for as long as you can then return to consciousness slowly.
References
- "Journey into Power"; Baron Baptiste; 2002
- "Anusara Yoga Teacher Training Manual"; John Friend; 2008
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