Meditation

The third crucial strand to the practice of modern yoga is meditation. The aim of meditation is to produce the cessation of all thought in the mind through the use of breathing exercises and learning to focus the mind on a single thing. Meditation does, however, require considerable practice and patience before one is able to effectively clear the mind of all thoughts.

Regular meditation works wonders in reducing anxiety, stress, tension, frustration and practically any type of negative thought or feeling. People who regularly meditate also claim that it improves memory, concentration and general body well being.

The following are examples of different meditation techniques that can be used in yoga:

Yoga Meditation

Begin by sitting comfortably, cross-legged, with the spine straight and the shoulders relaxed and the chest open. Place the hands on the knees, palms facing upwards and lightly bring the thumb and index finger together so they are touching lightly.

One must also try to fully relax the face, jaw and belly. Rest the tongue so it is relaxed just behind the teeth on the roof of the mouth and lightly close the eyes. All movements that you do in meditation should be done lightly and with calm and tranquility.

Using the most basic stages of the breathing exercises described above, breathe slowly, steadily and deeply through the nose. The inhalation must start deep in the belly and gradually rise up to the throat, while the exhalation should be the opposite.

As your breathing deepens and the body begins to relax, start letting go of thoughts and try to focus your mind on the breathe. Feel the air as it moves in and out of the body and imagine that it is taking all negativities from your body and brings positive feelings. As thoughts pass through your mind, let go of them and move your focus back to the body and breathing.

Practice this meditation for around 20 minutes. To finish, gently let the eyes blink open, inhale the palms in front of the heart and bow as you exhale. Take a few moments before you move on to do something else.

Heart Chakra Meditation

Another quite different meditation technique, the underlying philosophy of which is to release sadness and fear and to bring compassion and love into your life.

Again, you begin from a comfortable seated position, cross-legged and with the spine straight, shoulders relaxed and chest open. Begin by inhaling and placing the palms together, then using the knuckles of the thumbs press lightly into the sternum at the level of your heart (you should find a point at which the knuckles seem to fit perfectly). As always, breathe slowly, steadily and deeply into the lower belly. Lightly close the eyes and try to let go of any thoughts or distractions. Focus the mind on feeling the air moving in and out of your body and the accompanying release of negativity.

When you feel that your mind has settled and your body is relaxed, focus your mind on the thumbs, pressing lightly against your chest and feeling the beating of the heart. Hold this focus for at least 5 minutes.

In the next stage of the meditation, you release the palms and rub them together until they feel very warm and energized. Now place the right palm in the middle of your chest and imagine it warm and full of energy. Feel this energy flowing into your arms and hands, through the rest of the body and back into the heart. Hold this for about 5 minutes.

Once you feel completely filled with the heart chakra energy, release the palms, turning them outwards but keeping the elbows bent. Visualize the energy flowing out of your palms and into the world. Finally, to end your meditation, move the arms up towards the ceiling while inhaling, then exhale and lower the palms towards the floor. Take a moment or two to recuperate before moving onto another activity.