How can we bring yoga and meditation together? What are some of the techniques that work best for beginners to both meditation and yoga? What key elements of meditation techniques can be used in yoga?

The first meditation technique that comes to mind is mindfulness; paying attention to the task at hand. Precisely the problem for the scattered mind. Is this an impossible situation? How can key elements of this meditation technique work in a yoga practice?  With other meditation techniques the power of concentration is essential.

Let’s find simple ways to make the mind less noisy and more quiet, i.e. to make the mind meditative, using mindfulness and concentration  in a yoga asana practice.

Helpful Perception

Beginners practicing a meditation technique that requires concentration, experience frustration as the mind wanders time and again in far away places. Yet this is exactly why you are here in practice. So yes there is the wandering; and “my mind is being trained” is a more helpful perception of what is happening.

Yoga Asana Practice

Bring this awareness that the mind is being trained into your yoga asana practice. That as well as  training the body, there is training for the mind. Training happens through concentration. In fact, in Yoga’s 8 limb program, called Ashtanga in Sanskrit, concentration (Dharana) comes before meditation (Dhyana).

What can we concentrate on and what can we be aware of when practicing poses?

1. The Breath

For example, you are practicing raising and lowering your legs from lying. Synchronize the movement with the breath. In fact go further than this. Let the breath surround the movement. Begin to inhale before you raise the leg and end the movement first, then the inhalation. Begin to exhale and then start lowering the leg. Let the leg come to rest on the floor and then end the exhalation. Keep the breath in your awareness.

2. Keeping Track by Counting

When do you end the leg raising and lowering? Is it based on the number of repetitions or on how you feel? Maybe it is both. In any event, count mentally when your legs come to rest, after you have completed the round. To increase concentration, practice in this way.

3. The Place of Stretch

We want to anchor our yoga practice in the body. Where is the mind? Is it  looking around or judging yourself? Judging is in opposition to meditation. Bring awareness to the place where you feel the stretch. Let the mind be a humble Witness.

These interesting meditation techniques that can be practiced within yoga asana are: (1) a helpful perception that yoga postures train both body and mind; (2)  to concentrate in a variety of ways; (3) to be a witness and avoid the role of the judge.

Heather Greaves helps yoga beginners and enthusiasts learn even more yoga even though their only teacher is a book. They say, To master something, teach it. Since 2005 Heather has been training yoga teachers in a certified program. For more yoga tips and information visit Body Therapies Yoga Training http://www.yogatogo.com

When I started my morning, I was feeling fine. By the end of my morning yoga practice, I felt enthusiasm touched by gratitude, was overflowing with optimism, and clarity filled my mind. There was a spring in my step, and I felt ready to greet the world. How come such a boost?

Today’s yoga practice started with a warm shower to freshen the body (I hope to get back to cold ones when the temperature rises). A reading on personality types inspired me and freshened up the mind. This was followed by a practice on the mat that began with a centering chant.

The warm-up was core strengthening. I kept awareness of my breath in order to synchronize it with the movement, and this increased mental focus. The rhythmic chant playing in the background was an encouragement for me to keep up… and I needed that towards the end.

I rested after the warm up to allow my heart beat and breathing to slow down a bit. And I remained aware of what was happening in my body and the thoughts in my mind. Some body parts pulled my attention.

This is day 2 of the Kundalini Yoga Sat Kriya workout – a series that helps digestion and elimination, and any sexual ailments. It is very strengthening and builds endurance. I enjoyed the kriya workout and the short rest periods during the series. Day 2 was easier than Day 1. The longer relaxation at the end was soothing for my body and soul. I floated away with the healing chant that also doubled as a 10-minute timer.

I had time to include the special 1000-day meditation chant at the morning practice today. The practice ended with me heartily singing the Kundalini closing prayer:

May the long time sun
Shine upon you
All love surround you
And the pure light
Within you
Guide your way on

Yes, courage came with a good workout and a song in the heart. Let’s keep the faith.

“People get ready, there’s a new age coming, you don’t need no baggage you just get on board.“

What 3 mistakes prevent you from dropping mental or emotional baggage? How can yoga exercise and daily meditation practice help you drop baggage and march to a new age?

What 3 mistakes prevent us from dropping baggage and moving forward to a new age easily and with courage? How can a daily practice of yoga exercise and meditation bring courage?

Mistake #1 – Pointing Fingers – Whenever you are uncomfortable, unhappy or upset you point fingers and blame other people.  Whenever you blame someone for your troubles, your troubles instantly become heavier than they actually are.

Solution: Take personal responsibility for your response to what is happening.  “I take full responsibility for my response to this situation.”
Yoga Exercise: Breathe deeply for as long as it takes to begin to accept this thought, or totally accept it. Assume correct posture to increase breathing capacity as well as gain a courageous feeling. Start a daily meditation practice of at least 3 minutes of breath awareness.

Mistake #2 – Constantly Making Comparisons – You keep comparing yourself to other people and feel you are less than others. You don’t know your own strengths, or you forget to recall them. Instead you keep focusing on your weaknesses. Or on the other hand, you feel you are better than others. You keep seeing others weaknesses, as you take pride in your strengths. You create so many extra thoughts. Baggage!

Solution: Consider that each individual has a special place in the universe, a unique part to play, and gifts and talents to play the part.
Yoga Exercise: Practice 3 fundamental principles of yoga (self discipline, self-study, and surrender to the divine) to see reality. Be firm about your daily meditation practice, and read an inspirational book daily.

Mistake #3 – Thinking Your Thoughts Are Okay – You think that because no-one can know your thoughts, it is okay to think whatever you want. You think your criticisms affect no-one, and therefore it is alright.

Solution: Put a full stop to your thoughts, and practicing calming the mind.
Yoga Exercise: A daily meditation practice that controls all senses.

And now I invite you to a free instant download of a special daily meditation practice for a courageous spirit. You can practice this meditation right into the new age.

Share with me your thoughts on these points; I’d really like to know.  Simply use the comments section below.

I’m excited about this special yoga exercise, a daily meditation practice for a courageous spirit. Here’s my first day experience and 7 reasons I’ve got excitement.

1.    The march rhythm of this meditation music gave me an instant boost. It put a smile on my face. I look forward to 999 more unique experiences of the march music.
2.    It’s amazing how the eyes can wonder off the words on the page. As I sat holding the sheet focusing on the words of the chant, I noticed that sometimes my eyes roamed away from the words. I look forward to fewer journeys via imagination.
3.    I instantly recognize the importance of focusing the eyes in order to stay in the present. I see how people with overactive minds would benefit from this daily meditation.
4.    The mental focus of being aware of the movement of the tongue and the sensation of the sound helped me to enunciate the chant better, and to stay in the present.
5.    After the 7 -minute mark, I pressed my hands on the heart hard and chanted the mantra 8 times. I could feel the sound vibrating in my chest, and I felt strong.
6.    For the next minute I whispered powerfully. Strange how I listened quite intensely with the whispering.
7.    Then the last 30 seconds I chanted the mantra twice without music, enjoying my own slightly varied version of the tune.

I invite you to join in on this 1000-day meditation practice at any time. This yoga exercise will march us courageously through these times to the Aquarian Age, November 11, 2011, and perhaps with excitement.  You can download the PDF file with your copy of the meditation instructions and the words of the chant itself.

meditation-1000-day-spiritual

You can also listen to the pronunciation of the chant and download the music free from www.kundaliniresearchinstitute.org