Yoga for Beginners Intro – Part 20 of 20

Meditation
Sanskrit Name: Dhyana

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Yoga for Beginners Intro – Part 20: Meditation

Sanskrit Name: Dhyana

Benefits:

  • Increases self-awareness and the ability to be present
  • Calms the mind
  • Develops mental strength, concentration and the ability to focus
  • Helps in discovering truth
  • Has a steadying, purifying and harmonizing influence
  • Brings a sense of inner spaciousness
  • Develops clarity, peace of mind and intuition
  • Creates a more loving relationship with your-self
  • Establishes an inner guidance system; a line of communication between the you that you think you are (small mind / super ego / personality) and your higher mind, the you that you really are (the infinite field of consciousness / big mind)
  • Improves mental and physical health
  • Reduces stress, tension and lowers the heart rate
  • Improves the quality life as well as our ability to perform everyday tasks and activities

Points:

  • Make yourself comfortable with the spine erect. You can sit or lie down (most teachers recommend sitting so that you don’t fall asleep)
  • Get grounded through the hips and lengthen the spine upwards
  • Keep that central line of energy through the spine strong and then let everything else relax and soften
  • Scan your body piece by piece and let go of all tension to the best of your ability
  • Become aware of the breath; feel the breath as it comes in and as it moves out
  • Be present; if the mind wanders just gently bring it back without harshness or judgment to the sensation in the body or the breath
  • Be still; listen; pay attention; notice

Modification:

  • If you are not comfortable sitting on the ground you can sit on the edge of a chair with the feet on the floor
  • You can also sit on the floor with your back to a wall for support
  • If you are sitting on the floor, with the legs crossed, lift your hips up high enough (on a yoga block, folded blankets or a meditation cushion) so that the knees are the same height as the hip bones or lower
  • You can also wrap a blanket around the shins and tuck it up under the knees so that the legs are supported and the hips can relax

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