This month, I want to talk a little about Meditation and Pranayama. These are not Yoga Poses, but the root of the practice. The juice and foundation. Meditation is a practice of stilling the constant chatter and pounding in the mind, and Pranayama are the breath control practices of yoga that help with the stilling of the mind.
Notice I say “practice”, as Meditation certainly doesn’t come to me or most of us naturally! A few years ago, a friend said, “Tonja, you got the poses down. Now, what you need to do is stop moving and sit your butt down and listen to your intuition.”
For me, sitting still for even 5 minutes is a wrestling match, but when I finally set my butt down and settle into stillness, it is truly an amazing practice of transforming my crazy busy mind into, clear, focused, sharpness.
Meditation for beginners. First start by doing 10 minutes yoga warm up or light stretches. Then prop your sit bones up on pillows or yoga blocks until you feel comfortable to sit for at least 10 minutes. Here’s the thing. Silence, no music, no waterfalls, just you and your wonderful breath. It’s hard…you can do this. Focus first on just the act of breathing, feel the richness of breath, the physicality of the miracle of the respiratory system. Sit tall, but not rigid, and drop your chin half way toward your chest. Once you begin to settle, start with a Mantra (repetitive words or sound, who’s purpose is to calm the mind) The mantra I work with right now is “YES” on the inhale, and “Thank you” on the exhale…over and over again repeating this simple gratitude practice. It doesn’t matter what you are “YESSING” and THANKING…. It is signaling the sub conscious mind in the Alpha state, to imprint Gratitude on your cellular level. A practice of daily Gratitude will change your life, guaranteed.
The Pranayama practice I love to begin with is Ujjaii Pranayama. In your “seat” press the tongue behind the front teeth, which drops and lengthens your palette and creates space around the nasal and throat passages. Slightly close the glottal muscles, back of throat, to sound like a soft snore. If you like to deepen this, count to 4-6 on the inhale, HOLD the breath in as you lift your belly up 2 counts, relax all muscle effort, and exhale slowly.
Pretty soon, a fidgety 5 minutes of Meditation/Pranayama has turned into 20 minutes that you don’t want to end.
There are many techniques for quieting the mind; I’m sharing some that work for me. All the Greats use Meditation to tap into their inspiration. Russel Simmons, of Def Jam Recordings and Rush Management, has just written “Supper Rich” where he explains how yoga and meditation has helped him become not only a tremendously successful business man, but more open and loving in his life. It’s an excellent book.
As always, ask your teacher about any yoga technique, and they can point you in a direction that they’ve gone. Try it, and with practice, you’ll go in the right direction and style that’s right for you.