Blog by Asami
Although I’ve been practicing Yoga for 12 years, my meditation practice didn’t settled until 3 years ago. I felt the need to be quiet and settle my mind with the schedule I have. I’m constantly on the go, commuting to one studio to another. Often time I’m on the plane to another country! Making a commitment to meditate was the greatest decision I made for myself and others. I feel calmer and grounded.
We often think the goal of our meditation practice is to completely still our mind, emptying our thoughts and achieve enlightenment. If you decide to meditate 9 hours a day for the rest of your life, maybe it could be attainable. However, we are here to live and make a difference in the world. As we quiet down our mind and heart, our interactions with ourselves and others shifts. We become attuned with our bodily sensations and our thought process. We become kinder, compassionate and loving towards one another.
If you’ve never meditated before, why not start your meditation for 5 minutes a day? As you become comfortable with your duration, add 3 more minutes. Repeat the adding process until you settled with desired meditation time. It could be 10 minutes to 1 hour a day if your time allows! Have a journal next to your meditation seat, write down the insights you had during your practice. Get curious about what your thoughts are. Notice how your day goes by after meditation, is there any difference to when you meditate or not meditate?
Here are some simple starting tips for your meditation practice:
- Find a quiet space where you can sit for X amount of time.
- Set a timer.
- Sit comfortably. If you are sitting on the floor, make sure you are rising your hips for more comfort (place a cushion or block underneath) or sit on a chair, feet on the ground.
- Exhale through the mouth few times. Allow yourself to arrive to your meditation practice. Each exhale you take, imagine you are letting go of your day especially the past or the future plans.
- Scan your body from the top of your head all the way down to your feet. Notice any tension or discomfort you hold. Guide your exhale to the area of body, imagine letting go of any tension and focus on relaxation.
- Begin to bring your attention to your breath. Count your inhale and exhale with a count of 3 or 4. Allowing your breath to be even.
- When the breath is settled, let go of counting.
- Whenever you find yourself thinking or going with the flow of your thoughts, bring your attention back to your breath.
- Repeat 6, 7 and 8 again and again until time is up.
- Send gratitude to yourself for meditating today. Send love and compassion to the people around you, to the world. Set an intention for your day!