Although the spiritual practices of yoga and meditation overlap, today’s world of certifications and training and insurance require more of those who want to teach either of those practices.

For those who want to become a meditation teacher, it must be more than tapping into a fad. Just like any teacher, it must begin with a passion for serving others.

How to Become a Meditation Teacher

To become a meditation teacher, you must first have a regular meditation practice yourself.

Many people decide that they want to teach meditation because they themselves have experienced the benefits of meditation and want to share them with others.

Traditionally, meditation involved sadhana, or a disciplined spiritual practice that you practice no matter what. Sadhana becomes so much part of who you are that when you do not practice it everyday, you feel like part of you is missing.

Connected to sadhana is the idea of service or seva. Through selfless service as a spiritual practice, your mind loses its selfishness and begins to embrace the divinity in all things.

The first step to becoming a meditation teacher is to inquire within yourself. Ask yourself very honestly what your reasons for wanting to be a meditation teacher are.

Yoga and meditation teachers will be the first to say that this is not a way to get rich quick. Even though yoga is the most popular rising fitness activity, and meditation is becoming popular even in secular settings, it is simply not a lucrative career path.

Many places will also require a certification or training qualifications to lead group meditation. There are numerous places to find meditation teacher training but not all of them are of high quality and they can be pretty pricey.

Before you invest your time, money, and energy into a meditation certification, you should also look into the rules and regulations of the country, state, and even city where you plan to hold space for group or one-on-one meditation sessions.

Some places may require you to operate with a business license. Some may require some professional registration which ordinary online certification courses will probably not be up to standard for. And some places may require you to have personal and professional liability insurance where you teach and work.

When you take all of these technical and practical details into consideration, it’s clear why teaching meditation is a calling for those who really have a passion to serve from the heart.

Important Questions to Ask

If you’re ready to take the step towards becoming a fully certified meditation teacher, there are a few precautions and questions to ask to ensure the program you join will give you the tools to be the best teacher you can be.

1. What is the lineage of the meditation program?

Some meditation practices are part of traditional spiritual paths that can be traced back to ancient orders and scriptures. But even modern, secular meditations have their roots with teachers who studied traditional meditation and adapted them for the modern world.

2. What is the experience of the meditation teacher?

The answer to this should link back to your own reasons for wanting to become a meditation teacher. While it’s not wrong to gain financially from teaching meditation, it should not be the only reason why you want to teach.

Ideally, the person you learn meditation from is someone who has a steadfast meditation practice in whatever style of meditation that works for them. They should also be open minded about the meditation style that you would like to explore for yourself whether it be traditional or modern.

If you choose to go with a teacher from a traditional lineage, ensure that they are actually initiated and trained in that lineage.

3. How does the team handle the negative sides of meditation that may come up?

Many meditation teacher trainings are conducted in the context of a multi-day retreat. Most reputable meditation training programs will acknowledge the fact that negative meditation experiences occur. These usually show up after around three to four days of intense meditation practice.

Inquire how the teacher or their team view and support meditators when these negative experiences arise.

Reasons NOT To Become a Meditation Teacher

Meditation is not the path for you if you are seeking fame and fortune. Take a good look at your personal motivations for becoming a teacher for meditation. And if you fall into any of these traps, you may want to continue practicing for yourself first before you start teaching others.

Showing off – Even if you’ve read a hundred books on meditation, or yoga, or the Dzogchen Buddist lineage, it does not make you an enlightened master. Many traditional yoga teachers will even say that they are not fans of scholars because too much study only feeds the intellect which feeds the ego. And ego is exactly what you are trying to tame with your meditation practice.

Spiritual Bypassing – Meditation is not a way to feel relaxed and blissed out all the time. In fact, it is a way to take a good hard and truthful look at your inner self. Many reports of negative experiences that arise during meditation are often because of conditioning in the body that is being released, or old traumas that resurface and cause emotional distress.

The practice of yoga can help you relax and for many traditions leads to enlightenment. But that does not mean you should teach this practice to make people look away from challenges that they have to deal with in the present moment.

Top Ten Reasons for Becoming a Meditation Teacher

Meditation has many benefits. In general, it makes you healthier and have a better quality of life. It’s no wonder that so many who have experienced these benefits want to go on to teach meditation and share this gift with others too.

Here are other reasons why becoming a meditation teacher could be one of the best decisions you could make for yourself, and for others.

1. Service

The top reason for becoming a meditation teacher should be about service. This is the concept of seva in yogic philosophy. This selfless service is done from the heart with no attachment to reward or the outcome. Tradition teaches that service is a way to dissolve the ego.

2. You become a better meditator by teaching meditation

Teaching others how to meditate can help you become a better meditator yourself. This is true for anyone who teaches a subject or skill they are passionate about.

3. It’s a natural progression to your yoga or meditation practice

For some, it is enough to practice yoga or meditation for themselves. And for others, it is a natural next step to take on their spiritual and self-care or self-healing journey.

4. Help make the world a better place

With so much negativity and so much going wrong in the world today, to teach meditation seems to be one of the few small but actionable things you can do to make the world a better place.

5. Help people help themselves

Meditation has been proven to help people with chronic pain or depression symptoms which regular talk therapy or medication has not been able to help. Meditation is a gift you can give them that does not make them dependent on you or any external band-aid to their issues. Meditation is a practice that allows people to gain their own power back to help themselves.

6. In-demand job that can be done from anywhere (but don’t just do it for the money)

Even though you should not decide to become a meditation teacher to make money, it’s no secret that meditation teachers are in-demand now. Corporate offices are building meditation rooms and even booking meditation teachers to guide employees in programs that will help them destress.

During the global pandemic in 2020, many workplaces had to shut down due to strick lock downs and social distancing regulations. But with a stable internet connection, leading online guided meditations was a job that could still continue even when people had to work from home.

7. Fulfills a higher purpose

In yogic and spiritual traditions, the ultimate goal is to become enlightened. But within those traditions, yogis and bodhisattvas are saints who achieved that goal, yet chose to remain in this physical world in order to help others. These masters are highly respected teachers, spiritual leaders, and meditation masters who transmit their wisdom and compassion to others.

8. Your guru puts you on the path to teach

In some sanghas, or spiritual communities, the guru, leader, or enlightened master, will task their disciples to leave the monastery or community and teach others in the path. This is part of the tradition of shaktipat, or the descent of Shiva’s grace.

Lord Shiva, is also known as the Adi Yogi, or the first yogi. When his first seven disciples proved themselves worthy by years of devoted service, he blessed them with the transmission of wisdom of yoga. With this, those original seven rishis, or holy men, spread yoga throughout the world in a tradition that began 150,000 years ago in the Himalayas.

9. Inspire others to be their best

Teachers can have a big impact on people’s lives. If you feel a true call and passion to become a meditation teacher, you will enable others to empower themselves. This is one of the most rewarding aspects of becoming a teacher. To watch others grow and benefit from meditation.

10. Deepen your own practice

When you teach others to meditate, it deepens your own practice because it opens up a whole nother level of commitment for your sadhana. Your practice is no longer something personal that you practice in solitude. This motivation to help and inspire others will boost your own intentions to continue your regular meditation practice.

Conclusion

Becoming a meditation teacher can be a rewarding and fulfilling service you can give to humanity. As long as your intentions and heart are in the right place, you can help others through meditation and empower them to receive the benefits of meditation that you yourself experienced.

Take a good look at the meditation programs that are out there and do your due diligence. Ensure you join a retreat or certification training that will get you started on your path to be a meditation teacher with the right set of tools.

And most importantly, continue your own mediation practice even as you teach others how to meditate. You will find your own spiritual journey will deepen and you will become a better meditator when you teach others how to start their meditation practice.

The post Meditation Certification: 10 Reasons to Become a Meditation Teacher appeared first on YOGA PRACTICE.

Chakras govern our body’s well-being. This is the wellbeing of the mind, body and spirit. In total, there are seven chakras throughout our body that are responsible for various areas. Although, separate chakras, they interact with one another to establish a sturdy foundation and sense of peace.

What Are Chakras?

For us to better understand how to open our spiritual chakras we must identify what each chakra is. This will help us know how to better serve ourselves to the corresponding needs of the chakra.

Muladhara – Root Chakra

It makes sense that our root chakra is the very first, at the base of our spine, as it is responsible for our foundation. This is because the root chakra intertwined with our need of survival and security. Participating in activities for the physical body serve to balance this chakra.

Svadhisthana – Sacral Chakra

The sacral chakra relates most to our desire for pleasure. It rests within our lower abdomen. To best serve this chakra we must reflect on what best serves us. Ask yourself questions about your dreams? Claim them and make them a reality. This chakra is best served when being authentic to ourselves and fulfilling what we’re passionate about.

Manipura – Solar Plexus Chakra

The solar plexus chakra is similar to the sacral chakra as it is what gives us the power to fulfill our passions and pursue our dreams. With a healthy solar plexus chakra, we feel in control of our destiny and feel that we’re capable of accomplishing our dreams. When out of balance we may feel compelled to take control compulsively, or become anxious.

Anahata – Heart Chakra

Most people are aware of this chakra as it resides close to our heart. And, it’s no surprise what it’s known for. The heart chakra’s association is with our capacity for love and compassion. To bring balance to this chakra, cultivate relationships with friends and family and practice acceptance.

Vishuddha – Throat Chakra

The throat chakra relates to our inner truth. We benefit this chakra when practicing speaking our truth and communicating this truth to the world. We can practice this by breathing exercises, singing or chanting to enhance the power of this chakra.

Ajna – Third Eye Chakra

Insight, and intuition are the primary properties of this chakra. Situated on our foreheads, in-between our eyebrows, we have the reminder to turn inwardly for guidance. The answers we seek are already within ourselves. We can benefit this chakra by seeking awareness through meditation exercises and being self-reflective.

Sahasrara – Crown Chakra

Sahasrara represents our spiritual connection. This is a chakra that is often tapped into by practitioners  as it is the chakra that represents our union with all that is around us. It’s about reminding us that we are one with our surroundings and those we interact with. This chakra benefits from us recognizing this trust and being at peace with its frequency.

How To Expand Chakra Energy In Ten Steps

As the chakras are powerful with their energy, it’s important to always keep them in a balance. When out of balance we must recognize what in yourself has changed in our behavior or mannerisms and which change must happen by opening up what corresponding chakra. To open and expand chakra energy consider the following ten steps:

1. Appreciate Your Relationships

The heart chakra helps us to identify the importance of healthy relationships. This chakra’s benefit is to help remind us to be compassionate and open to loving relationships. If underactive, you may feel cold towards others and be less kind, whereas if this is an overactive chakra you may experience ‘suffocating’ some of those close to you. This can become an issue as some may see this behavior as selfish. When in balance, the heart chakra encourages long lasting relationships and helps us to demonstrate acts of kindness to others.

To open the heart chakra, sit with legs crossed as if you were to do the lotus pose. Let the tips of  your thumb and middle finger touch. This makes the Shuni mudra that helps to encourage patience and compassion. Let your left hand remain in the mudra and rest on the left knee while the right hand comes up in front of the heart chakra. Concentrate on what this chakra represents and the important people in your life. Consider the circumstances and opportunities you have and express gratitude.

2. Start At The Roots

As the root chakra is about being physically aware this is a natural start. If you feel content and stable within your day-to-day and feel present then this chakra is most likely open. If not, then there’s potential that this chakra may be underactive. If this is the case, you may experience anxiety or become nervous easily. if overactive, you may be experiencing materialism or uneasy change.

First take note of how you’re feeling by practicing exercises that help us become in-tune with our physical being. Try taking a brief walk or doing some yoga poses as this will give us enough time alone with ourselves to recognize some of the deeper meanings to our thoughts. Try to ground yourself to the earth. For instance, stand up straight with feet slightly apart. Bend knees. Moving your pelvis slightly forward, distribute your weight evenly into your feet. Lean the body forward for several breathes.

3. Express Yourself

When balancing the throat chakra you feel that letting your true self shine comes easily. You have no trouble communicating your values to others. If overactive you may have a tendency to speak or share too much or you may have difficulty listening to those around you. If underactive, you may have a tendency of being shy or insecure.

To open the throat chakra, you sit on your knees as before and cross your fingers so they’re in the inside of your hands (towards the palms). Allow for the thumbs to be at the top. Concentrate on what this chakra represents and what you value. Relax the body and focus on these truths.

5. Gain Awareness

The third eye is all about gaining awareness of ourselves. When this chakra is open, you may have a tendency to dream a lot. If under active, you may idolize others or care deeply of how they view you. If it’s overactive, you may frequently daydream. The third eye helps encourage us to be authentic and not rely on the perspectives of others to define who we are.

To open the third eye chakra, we must sit cross legged like in lotus pose. Bring your hands together in front of the chest, touching the middle fingers and pointing them straight before you. Keep the other fingers bending towards you with thumbs pointed towards the body. Concentrate on the third eye and think of what it represents to you by self-reflecting on how you view yourself and how you feel.

6.  Chakra Meditation

Another way to try and expand your energy is sitting down for a meditation that’s dedicated to your chakras. Channeling this energy can help you to focus on your breath and turn inwardly to identify what is open, what isn’t, and how to become balanced.

1. To start a chakra meditation, sit in a comfortable position with your spine straight. Focus on your body and the energies of the corresponding chakras.
2. Focus on breathing and let your breathing come to you naturally. Try not to focus too deeply on what specific aspect but instead, continue to focus on the air simply coming into your lungs and exiting your nose or mouth. Become aware of your body and just focus on breathing.
3. Next focus on the sound of your heart. Visualize the beating heart and listen to it’s rhythm. Become aware of the life force that channels through your body.
4. Next imagine an energy that surrounds your body. Think of this energy as your aura. Imagine your aura growing stronger. Focus on the brightness of it’s light.
5. Next imagine that energy as you breathe in and out. Imagine it as if it were entering and exiting along with your breaths. Imagine this forming before you and focus on it.
6. From here, we are going to move up from each chakra. Use this energy to start at the root chakra and move upwards. Don’t worry about spending more time in one than the other, just focus on that energy crawling upwards towards teaching chakra. Try to keep that focus one-by-one and and try to not skip from one to the other.
7. Lastly, visualize all the chakras being illuminated at once. Breathe in and out, watching your aura become stronger and clearer from the chakra’s life energy and force.  Try to focus this mediation for up to thirty minutes.

7. Recognize Your Emotions

The sacral chakra deals about our feelings with sexuality and emotions. When open this chakra demonstrates confidence, and passion. If overactive, you may experience sensitivity to your emotions or you may be very sexual. For chakras that feel underactive, you may tend to be passive and unemotional in your relationships.

To open this chakra, sit on your knees with palms facing the sky, one on top of the other. Keep the left hand underneath the right, let the thumbs touch gently. Relax and focus on the meaning of the sacral chakra.

8. Connect Spiritually

The seventh chakra, our crown chakra, is about connecting with the universe. This is when we remove our personal desires and realize we’re part of something bigger. If this chakra is underactive, you may not feel spiritually connected to anything. If overactive, you may overthink things.

To open the crown chakra, sit with legs crossed. Place your hands on your stomach and let your pinky fingers face downward while interlacing the fingers. Concentrate on your spirituality, think of the world around you and how you’re connected and part of something bigger. Breathe through the emotions that arise and sit for up to ten minutes with your thoughts.

9. Be Confident

Tapping into the navel chakra is about channeling your confidence. When you’re confident about yourself you have a good feeling about the world around you. When overactive, you may be more aggressive and alternatively, when underactive you may feel more indecisive.

To open this chakra, sit on your knees with a straight back and place your hands before your abdomen. Join the hands together and cross the thumbs while keeping your fingers straight. Concentrate on this chakra’s meaning and continue for several breaths until you feel relaxed.

10. Introduce Crystals

Crystals can help us feel more in-tune with our body’s energy. If you have crystals consider using them during your meditation or to assist you when opening your chakras. For each chakra there are different crystals that will help encourage the corresponding energies.

• Root Chakra tends to be black, brown and red stones. Consider Smoky Quartz, Red Jasper and Black Obsidian.
• Sacral Chakra tend to be orange, peach and brown stones. Consider Copper, Amber, and Fire Opal.
• Solar Plexus Chakra stones tend to be yellow and gold. Consider crystals like Tiger’s Eye, Topaz and Citrine.
• Heart Chakra crystals are usually of green or pink color. Consider Emerald, Malachite or Rose Quartz.
• Throat chakra crystals are usually colors of light blue or teal. Consider Celestite, Aquamarine or Blue Topaz.
• Third Eye Chakra crystals are generally indigo or violet. Consider Lapis Lazuli, Tanzanite, or Blue Tourmaline.
• Crown Chakra crystals are generally of violet, gold, or clear stones variety. Consider crystals like Amethyst, Clear Quartz, or Selenite.

As chakras represent our life force they hold a delicate responsibility in our lives. We must be cognizant of its role to help encourage it’s beneficial energy.

The post How to Open Your Chakras: A 10 Step Guide to Expanding Your Energy appeared first on YOGA PRACTICE.

Meditation Time Commitment

When it comes to meditation, it is important to understand that it doesn’t have to be a huge time commitment. Often we hear about gurus or monks who meditate for hours a day. While in theory that sounds great, most of us don’t have hours a day to devote to a meditation practice.

Start Out Small

The key to starting a consistent meditation practice is to start out small. This could mean sitting still for 3 minutes. Getting in the habit of taking time to sit still will help cultivate a meditation practice. As time goes on, work on sitting for a bit longer. Build up to 20 minutes per day or 20 minutes twice per day.

Where Does Meditation Come From?

Meditation is an ancient practice. A study by Davanger in 2008 shows that the Neanderthals potentially demonstrated meditative capabilities. It is unknown when the actual practice of meditation started. According to Positive Psychology, the oldest written records of “training the mind” come from 1500 BCE in India. It is also stated that there are images depicting meditation in India dating all the way back to 5,000 to 3,500 BCE. Meditation was also referenced in China between the 3rd and 6th centuries BCE.

The practice of meditation was first introduced to western cultures in the 1700s. This is when texts from India like the Upanishads and Bhagavad Gita got translated into European languages

Since ancient times meditation has spread across many different cultures. The great part about meditation is that it can look different for everyone! For example, Christians often say they are “meditating on the word of God”. Yogis like to sit in quiet meditation after periods of movement. Some religions like to chant while they meditate. It is amazing that this practice has stuck around for thousands of years.

Benefits of Meditation

One of the reasons meditation is still practiced today is due to the endless benefits it has on our health. In ancient times, people didn’t have scientific research telling them that meditation was good for their health. They could feel the positive effects. Today, we have a plethora of research and studies done on meditation. This research gives us physical evidence that meditation is good for our wellbeing.

Physical Benefits

Mayo Clinic mentions a variety of conditions where meditation can help ease symptoms. While meditation is not a replacement for traditional treatments, it can help. Meditation can help reduce symptoms from anxiety, asthma, cancer, chronic pain, depression, heart disease, high blood pressure, irritable bowel syndrome, sleep problems, and tension headaches.

Emotional Wellbeing Benefits

Mayo Clinic also stresses the emotional benefits that come from meditation. These include things like gaining new perspectives and focusing on the present.

The Science Behind Meditation

In 2012, a researcher from Harvard named Gaëlle Desbordes, performed MRIs to see how people were affected by meditation. First, she showed participants images of emotional content and looked at the activation of the amygdala. The amygdala is the brain’s center for processing emotions and fear. Participants then went through 8 weeks of practicing mindful attention meditation. After the 8 weeks, the participants received a second MRI. The second MRI was done while participants were not meditating but performing everyday tasks. The second MRIs showed that the amygdala was less activated than it was in the original scan. This study showed that changes in the brain occur from a meditation practice even when not meditating.

Another fascinating meditation study came out of Harvard by Sara Lazar in 2012. She used fMRIs to show that participants had thickening of their brains after an 8-week meditation course.

A study in 2012 showed meditation’s effect on inflammation. After completing an 8-week Mindfulness-Based Stress Reduction program, there was a reduction in the inflammatory response people experience from stressors.

A study done in 2015 shows how meditation can help our brains to remap activity. The study showed that mindfulness reduces activity in the amygdala. It also increases connections from the amygdala to the prefrontal cortex. This helps people be less reactive to stress. It also allows them to recover more easily after experiencing a stressful event.

Scientific studies on meditation can be difficult because there are so many different types of meditation. Despite the wide variety of options, many medical professionals see the science behind meditation and recommend it to patients with a wide range of ailments.

Types of Meditation

As mentioned above, it can be difficult for beginners to sit down and meditate. The best practice is to start out short and grow from there. Instead of setting a goal to meditate 20 minutes each day, at first, aim for 5. As your practice grows, you will find yourself meditating for longer amounts of time. It also depends on the type of meditation you are practicing. For example, transcendental meditation recommends practitioners to meditate twice a day. Each session is 20 minutes long. Other forms of meditation like walking meditation are much more free-flowing and don’t have set time commitments.

Transcendental Meditation ®

This practice of meditation is best when it is taught by a teacher to a student. First, the teacher will give the student a mantra. This is a word or vibration that the student will say in their head as they mediate. The idea is the meditate twice a day for 20 minutes each. Try to practice before breakfast and before dinner. During the practice, the student will repeat the mantra in their head.

Mindfulness Meditation

Mindfulness meditation is the practice of sitting and noticing thoughts without judgment. When a thought comes in during meditation, recognize and acknowledge it without placing layers of labels and judgment on it. Start out short and work your way up to meditating for 20 minutes.

Guided Meditation

Guided meditation is great for practitioners who have no idea where to start. A teacher through an app or other recording will guide you along a meditation journey. Two popular guided meditation apps are Calm and Headspace. The apps have meditations with different time parameters such as 5. 10, 15, and 20 minutes. This allows practitioners to pick a time limit they are comfortable with. When they are ready, they can build up to longer sessions.

Movement Meditation

Have you ever felt a great sense of calm while out on a walk or doing yoga? If the answer is yes, then you experienced the benefits of movement meditation. This type of meditation requires the practitioner to be mindful during their movement. The goal is to pay attention to the information coming in through the senses. For example, as you are out on a walk, notice the sounds you hear such as the leaves crunching underneath your feet. If you like to practice yoga, be mindful of your breath and how it integrates with the movements. Movement meditation can be performed during many activities. These include walking, running, yoga, Tai Chi, gardening, qigong, and more!

Loving Kindness Meditation

This is a meditation for practicing kindness and empathy to yourself and others. The meditation starts out by sending and receiving loving-kindness from loved ones. Next, practitioners send loving-kindness to neutral people in their life. At the end, practitioners send loving-kindness to all living beings around the world. This meditation takes about 15 minutes once a day. At first, it can be a lot to remember all the steps to take to send and receive loving-kindness. The Greater Good Science Center provides a guided recording of the meditation.

Body Scan Meditation

This type of meditation should take anywhere from 20-45 minutes. The Greater Good Center notes that people who practice the body scan for longer amounts of time can get more benefits. This meditation is a practice of scanning the entire body from your feet up to your head. The idea is to notice sensations when they arise. Sensations include tingling, warmth, heaviness, lightness, and more. This type of meditation is often practiced with a guided recording but can be practiced on your own as well.

Which Type and Length of Meditation Are Right For Me?

Listed above are a few types of meditation out of the many styles available. To find out which type of meditation and which length of meditation is best for you, it is important to try out a variety of different styles. For example, try a 10-minute mindfulness meditation session one day and a 20-minute body scan the next. Take notes on how you feel after each one to determine which works best for your mind and body. Remember, when it comes to meditation there is no right and wrong answer. The idea is working to find a practice that helps you cultivate a sense of calm and peace within your body.

I’m Bad at Meditation, Now What?

Often beginners state that they are bad at meditation and can’t shut their minds off. This is discouraging and can cause new practitioners to give up the practice. It is so important to understand that this is normal! Meditation does not mean you sit for 20 minutes with no thoughts at all. Thoughts are always flowing. We can’t stop them. Notice these thoughts without judgment and return to the meditation practice. This means returning to your mantra, your breath, your body scan, or your senses. Don’t think that you are doing something wrong because you have a lot of thoughts! Remember, meditation is for everyone! You don’t have to be a monk or a yogi to take part in this peaceful practice.

What You Will Need to Meditate

• Quiet space
• Cushion or bolster
• Blanket
• Back support
• Comfy clothes
• Headphones if doing a guided meditation
• Candles
• Essential oils
• Journal and pen

Step-by-Step Instructions to Meditating

1. Find a quiet spot. Light candles or diffuse essential oils if you want.
2. Get comfortable. You should not feel any aches and pains while meditating as that will be distracting. Make sure you have back support if needed as it can be difficult to sit up straight for long periods of time.
3. If you are meditating without a recording, set the stopwatch on your phone. When you come out of your meditative state, check the time. This is much better than setting a timer that will ring once the time is complete. An alarm will often bring you out of your meditative state early and can be jarring.
4. Close your eyes or gaze at an object in front of you. Put in your headphones if you are doing a guided meditation.
5. Once the meditation is complete, journal about your experience.
6. Experiment with different types of meditation and different amounts of time. See what works best for you.
7. Make it your goal to work up to 20 minutes per day. People often see the greatest benefits of meditating for this length of time.

Meditation doesn’t have to be a long, drawn-out practice. In fact, you can start to see benefits after sitting quietly for a few minutes each day. Start small and work your way up to 20 minutes per day. The key is to be kind and gentle with yourself. Don’t judge yourself for only meditating for 5 minutes one day instead of 20. Also, don’t judge yourself for skipping a day. Remember, we are human! Taking time to be still and go within each day can be beneficial to your mental and physical health. Pick a time and a place and start your meditation practice today!

The post How Long Should You Meditate? A Step-by-Step Guide for Beginners appeared first on YOGA PRACTICE.

The practice of meditation has been around for thousands of years. The exact date of when humans began to meditate is unknown but wall art from the Indus Valley Civilization – around 5000 B.C.E. – shows archeological evidence of meditation.

According to yogic philosophy, meditation is a state of transforming the mind. There are many practices to achieve this. All meditation techniques help you understand your own mind better in order to control it just as you would control your limbs to help you walk or do other daily activities.

How to Prepare a Yourself for Meditation

Once you decide to give this ancient practice a try, it’s best to remind yourself that above all, meditation is a practice. Just like any skill, it takes time, dedication, and allowing yourself a regular time to practice it everyday.

For many in the modern world, the mental preparation for meditation is the hardest part. Modern life is fast-paced, demanding, and busy. It’s hard to imagine that sitting down for a few minutes in silence can have so many benefits.

But there is a reason why this practice has been around for thousands of years and has been adopted by spiritual and secular traditions all over the world. Even modern technologies are finding ways to facilitate meditation practices.

So the first way to prepare yourself for meditation is to dedicate a specific time everyday for your practice. Ideally, also set aside a comfortable place to meditate where you can be undisturbed.

How to Set-Up a Meditation Space

Your personal meditation space can be as simple or elaborate as you need or want it to be. And it can always change. Some people simply have a special chair to sit on, pillow on the floor, or yoga mat set up in a special corner of their home to meditate.

Others may have their own “healing room” with statues or paintings on the walls of different deities or teachers who are important in their particular spiritual path.

One thing that all meditation spaces have in common is the intention put into it. The space is a place to put aside worldly desires and turn towards the inner work that is needed to turn off and transform the clutter of the mind.

Top 10 Questions About Meditation

One of the best things about meditation is you don’t necessarily need to undergo extensive training to start your personal practice. But there are still some practical aspects to think about as a beginner.

These are ten of the most frequently asked questions about meditation and how you can apply it in your daily life.

1. Why Should I Start Meditating?

One of the main reasons people these days start meditating is to deal with stress. Numerous studies show that meditation is indeed effective as a stress reliever. As a result, the practice also reduces other ailments that are often aggravated by stress. These are some of the known benefits of mediation:

• Reduces stress, depression, and anxiety
• Lowers blood pressure and improves cardiac health
• Helps you sleep better
• Regenerates cells faster
• Promotes faster healing
• Reduced chronic pain
• Increases creativity and productivity
• Helps you work better with others
• Lets you live longer and healthier
• Gives you feelings of bliss and lightness

2. How Long Should I Meditate?

Some traditions encourage you to set aside at least 15-20 minutes once or twice daily for meditation. This can be challenging for beginners. The good news is, you can already reap the benefits of meditation even if you start with just three minutes a day.

When you are at the beginning of your practice, the right intention you put into your meditation is more important than the amount of time you put into it. Once you’re able to sit still for three minutes, you can extend your meditation time to five minutes, 15 minutes, 45 minutes, or even two hours or more dedicated to meditation.

3. Will Meditation Make Me Too Spaced Out?

While the benefits of meditation are numerous, there are also recorded negative effects of meditation which cannot be ignored. One of these is the idea that meditation may make you too spaced out for other activities.

But some of these perceived negative effects are the result of misunderstanding what meditation and yoga in general is.

The practice of meditation has the ability to bring to the surface what is already bubbling inside you. It helps you take a good, long, and sometimes hard look at your true self. This is why many traditional lineages stress the importance of learning meditation from a guru who can guide you gracefully through what may arise.

Most traditional lineages of meditation will have exercises to help ground you so that you can integrate your meditation experience back into your everyday life. Some of these practices include:

• Giving yourself a simple self-massage after meditation
• Saying your name out loud after meditation
• Walk barefoot or hug a tree after you meditate
• Eat a warm, grounding food after meditation (i.e. potatoes, avocados)
• Write in your journal before and/or after you meditate
• Practice something you like doing, like music, art, or cooking, right after meditation

In some Buddhist traditions, this feeling of being “spaced out” is associated with a state called lung. The only cure for it is to stop meditation and yoga and drink a glass of wine.

4. Is Meditation Religious?

While traditional meditation lineages have their origins in the vedas of India or in the spiritual beliefs of Buddhism, the practice of meditation itself is not inherently religious. Many spiritual traditions have adopted meditation and there are even meditation practices today which are completely secular. Meditation practices that do not require initiation or belief in a specific religion include:

• Mindfulness Meditation
• Japa Meditation
• Guided Meditation
• Transcendental Meditation

5. Can I Meditate on a Chair Instead of On the Floor?

If you are unable to sit comfortably on the floor then you most definitely can meditate while sitting in a chair instead.

It’s important for you to be as comfortable as possible without falling asleep. Here are some tips to achieve this balance:

• Keep your knees below the level of your hips whether you are sitting on the ground or in a chair
• Maintain a long spine and wide chest
• If needed, use a backrest but not a head rest
• Sit on a cushion that is firm, not too soft
• Keep a shawl or blanket within reach so you can place it on yourself without having to open your eyes or get up

6. Can I Meditate with My Eyes Open?

Most meditation practices instruct you to close your eyes. But some people, for various reasons, are unable to keep their eyes closed for extended periods of time. In these cases, it is perfectly acceptable to practice open eye meditation.

Some open eye meditation techniques will have you gaze softly on a drishti. This is a focus point where you can concentrate on, similar to how you would look at a certain spot while practicing yoga asana.

These are some examples of open eye meditation practices:

• Meditate looking up in-between your brows at your Ajna Chakra or third eye
• Meditate while looking at a candle flame
• Meditate while looking at the image of a guru, yogi, or deity
• Meditate with your eyes cast downwards at your own body
• Meditate while looking at your reflection
• Meditate while eye-gazing with another mediator
• Meditate while reading and reciting mantras, scriptures. or inspirational words
• Practice walking meditation

With practice and time, the obstacle that is keeping you from closing your eyes for meditation may reveal itself and eventually fall away. When you are ready, you will be able to relax and close your eyes for meditation.

7. What If I Fall Asleep?

Meditation is supposed to help you reach a deep state of relaxation. Your body may not be used to this and it won’t be surprising if you fall asleep when you try to meditate for the first few times. Don’t worry about this. It is a natural reflection of your state of mind.

Perhaps you are tired and stressed in your normal life so meditation is allowing you the time to sleep. If you are simply too exhausted to stay awake while meditating, give your body the rest it needs and then try to meditate again.

In time, your body and brain will learn that it will get the rest it needs during meditation. But if you would like to try a few techniques to stay awake while you practice meditation, here are some you can try:

• Practice a more active meditation like walking, shaking, or open eye meditation
• Meditate with a group
• Meditate with the lights on
• Meditate outdoors
• Don’t meditate on a full stomach
• Take a tepid or cool (not freezing!) shower right before you meditate
• Set a gentle bell sound to ring every 2 or 3 minutes while you meditate

8. What if My Mind is Too Active?

Your mind is never too active to meditate. In fact, the reason why people meditate is to learn to not be affected by the ever-present thousands of thoughts running through their minds every single second.

It may be frustrating at first to try to focus on meditation and then suddenly catch yourself going through your grocery list, or thinking about that TV show you just watched, or something random like a papaya. This is perfectly normal and it’s part of the process of learning how to meditate.

Contrary to what many people think, meditation is not a practice to push away these thoughts, ignore them, or even stop them.

In Patanjali’s Yoga Sutras, the sage wrote this second verse:

1.2 yoga citta vritti nirodha

Yoga is to quiet the fluctuations of the mind.

The mind is always thinking – that is simply what it does. You cannot stop thoughts because that is like telling your heart to stop beating. What you can do is to quiet the thoughts enough so that you are not caught up in them. That is the purpose and practice of meditation and yoga.

9. How Do I Meditate with Kids or Roommates?

People think that they can’t possibly meditate with a house full of kids or roommates. But meditation does not have to be a practice of isolation. You can include anyone who lives with you in your practice. But if you prefer to meditate alone, there are ways to set your boundaries to have your private time and space for meditation.

In the case of either kids or roommates, here are some suggested actions you can take:

• Hang a sign on the door to the room where you intend to meditate and let them know that this sign means you are not to be disturbed unless there is an emergency
• Talk to your kids and roommates. Let them know that this practice is important to you and you would appreciate their support
• Schedule your meditation when you know those you live with are also doing something else or out of the house

When you feel comfortable enough to meditate with others, don’t hesitate to invite your roommates or kids to meditate with you. In the case of kids, they love imitating what their parents do and you may be surprised how long they will sit still with you.

Studies show that meditation is beneficial for children. Many schools are even replacing detention with meditation with positive results on children’s behaviour and performances.

If you want to get your kids involved in meditation, remember that they do not have to practice seated meditation with you. Meditation and mindfulness can be incorporated into other areas of life such as when taking walks together, while eating, or even while doing household chores.

10. What’s The “Right” Way to Meditate?

The practice of meditation has been around for thousands of years. It’s no surprise that there are so many different ways to approach the practice. The simple answer is, there is no single right way to meditate. Many schools have their own approach and philosophies on how to meditate. But how the practice applies to you is completely your own.

Be wary of anyone who says that theirs is the “correct” way to meditate. Asking questions and practicing discernment is a quality that meditation will enhance to help you make the right decisions for yourself.

The post How Long Should I Meditate? Top 10 Meditation Questions Answered appeared first on YOGA PRACTICE.

But as with any exercise, (real talk: meditation is exercise for your brain!), it takes practice, time and commitment.

So let’s talk about exactly what meditation is. Spoiler: it’s not as scary as it seems! There are 7 types of meditation (each explained), what meditation does to different parts of your brain and it’s vast benefits.

We will cover what factors to consider when choosing a pose, 5 poses to choose from and a 7 point checklist once selected.

Let’s get to work!

What is Meditation?

Meditation isn’t about sitting on the ground chanting Om. It’s about learning a set of techniques to encourage a heightened state of awareness and focus your attention. It has numerous benefits for your psychological well-being.

Headspace is a popular phone app whose goal is to make meditation accessible to everyone. They define meditation as “It’s about training in awareness and getting a healthy sense of perspective. You’re not trying to turn off your thoughts or feelings. You’re learning to observe them without judgment. And eventually, you may start to better understand them as well”.

Note that Headspace focuses on mindfulness meditation, defined below.

Types of Meditation

Most types of meditation that you find can fit into one (or more!) of these 7 categories.

Loving-Kindness or Metta Meditation

The goal of Loving-Kindness or Metta Meditation is basically exactly as it sounds. You cultivate an attitude of loving and of kindness towards everything and everyone. Even your enemies! You also identify your stressors and send these good vibes too.

Body Scan/Progressive Relaxation

Body Scan or Progressive Relaxation encourages you to scan your body to identify areas of tension. Once found, the goal is to focus and allow it to release from your body. Ultimately, you’ll end up free of tension and relaxed.

Mindfulness

Mindfulness Meditation teaches you to be present in the current moment and remain aware of what’s going on in your body. You are not to dwell on the past but also, to not dread the future. Stay in the present moment, the right now. This meditation also encourages an awareness of your surroundings. You will do all of this with a lack of judgment.

Breath Awareness

Breath Awareness Meditation is also basically exactly what it sounds like! You’ll turn all of your attention to your breath, inhaling and exhaling slowly. You have the option to count your breaths, typically done on your exhales. The goal is to only focus on your breathing. Any other thoughts that enter your mind are ignored.

Kundalini Yoga

Kundalini Yoga is a movement-based meditation with a focus on deep breaths and mantras. The purpose of this type is to improve your physical strength, reduce pain, anxiety, and depression.

Zen or Zazen

Zen or Zazen Meditation is similar to mindfulness meditation in that you find a comfortable seat, focus on your breathing, and observe your thoughts. Again, with no judgment. The difference is that this type involves specific steps and postures and can be part of a Buddhist practice.

Transcendental

Transcendental Meditation is very spiritual. You’ll remain seated while breathing slowly. The purpose or goal is to rise above your current state of being, to transcend if you will.

The Science of Meditation

Meditation has been proven to literally change your brain!

Scientists used an fMRI scan to see how exactly meditation can affect different parts of your brain. They learned that meditation creates a decrease in beta waves which means your brain stops processing information as actively as it normally does.

In layman’s terms, turning it off and turning it back on. A bit dramatic. But jokes aside, your brain is constantly moving throughout the day. Giving it a break only seems natural.

In your Frontal Lobe, the part of your brain that reasons, plans, emotes and is self-consciously aware, goes offline. In your Parietal Lobe, the part of your brain that processes sensory information about your surroundings, slows down. Your Thalamus, the part of your brain that focuses your attention, slows the incoming information to a trickle. Lastly, your Reticular Formation, which receives incoming stimuli, dials back the arousal signal during meditation.

As you can see, meditation actually slows everything down in your brain.

So what are the benefits of giving your brain a “break”?

Benefits of Meditation

The benefits of meditating are innumerable.

You gain a new perspective in stressful situations. You build skills to manage your stress. You become more self-aware and focus on the present. You reduce negative emotions. You can increase your imagination, creativity, patience and tolerance.

The Mayo Clinic takes it even further and claims meditation can help you manage symptoms of anxiety, asthma, cancer, chronic pain, depression, heart disease, high blood pressure, irritable bowel syndrome, sleep problems, and tension headaches.

But it doesn’t stop there! Meditation promotes emotional health, lengthens your attention span and could possibly reduce age-related memory less. It can generate kindness, not just to others but to yourself. It may help fight addictions and is accessible virtually anywhere!

So how do you decide your best pose?

Factors for Pose Selection

When choosing which pose is best for you, remember these 4 factors.

1. Comfort. You want to feel comfortable in the pose you choose. Physical pain can be a distraction. You want to focus inward, not outward.
2. Stillness. You need to feel stable and balanced. You can test this by gently rocking your body front to back and side to side. Do this until you’ve found the perfect spot.
3. Relaxation. Meditation is supposed to release tension. Scan your body for any part that isn’t relaxed and adjust accordingly.
4. Alignment. Check your spine. It should be stacked, shoulders over hips, not leaning in any direction.

5 Meditation Poses

Sukhasana — Easy Seat Pose

Start seated on your mat with your sit bones firmly on the ground. Cross one shin over the other coming into a cross-legged position. Both feet are underneath the opposite knees. If you favor one leg on top, occasionally switch so you’re spending an even amount of time on both.

Anatomical Checkpoints

• Your shoulders are stacked directly over your hips.
• Move your shoulders away from your ears by sliding your scapula, your shoulder blades, down your back.
• The top of your head rises toward the ceiling.

Props

If your feet have a tendency to fall asleep (or you just want to sit more comfortably!) you can add props underneath your seat. You’ll want to get your hips higher than your feet. This can be a blanket, bolster, meditation pillow or block(s).

Padmasana — Lotus Pose

There are 3 levels of Lotus Pose, each one progressively more difficult than the last. Master each variation before moving onto the next.

Also, be sure to prep your hips prior to practice with hip-openers.

Quarter Lotus: Quarter Lotus is very similar to Sukhasana – Easy Seat. The difference is that instead of tucking both feet under you, one foot will rest on the opposite calf.

Start in a seated position and cross your legs. Your left foot stays on the floor beneath your right thigh. Cross your right foot over to rest on top of your left calf.

Conversely, your right foot stays on the floor beneath your left thigh as you cross your left foot to rest on the top of your right calf.

Half Lotus: Start seated on the mat with your legs in front of you. Bend your right knee and hug it into your chest. Then, take the right ankle to the crease of your left hip with the sole of your right foot facing towards the sky. The top of your foot should be resting in your left hip crease. Bend your left knee, crossing your left ankle under your right knee.

When practicing on the opposite side, bend your left knee, hugging it into your chest. Take your left ankle to the crease of your right hip, the sole of our left foot facing the ceiling. Bend the right knee, crossing your right ankle under your left knee.

Full Lotus: Sit on your mat with both legs extended in front of you. Bend your right knee, hugging it into your chest. Like the half lotus, bring the right ankle to the crease of your left hip, sole facing the ceiling. Then, bending at the left knee, cross your left ankle over the right shin and into the hip crease. The sole of this foot should be facing the ceiling as well. Draw your knees close together as you sit up straight.

If you prefer the opposite setup, again start on the mat with your legs extended. Bend your left knee, hugging it into your chest. Take a half lotus, bringing the left ankle into the crease of the right hip. Bend the right knee, crossing your right ankle over your left shin and into the hip crease. The soles of both feet should be facing the sky. Draw your knees toward each other as you sit up straight.

Anatomical Checkpoints:

• Stack your shoulders over your hips, hands resting comfortably.
• The top shin is externally rotated.
• Soles of the feet are facing the sky.

Work your way up to full lotus, first mastering the quarter and half.

Props:

Like Sukasana, you can raise your hips above your feet by sitting on a prop of your choice. You can also place a folded blanket under your knees if they do not reach the floor for additional support.

Virasana — Hero Pose

You can take your meditation in a kneeling pose, called Virasana or Hero Pose. This is a great pose if you want to give your hips a break or stretch through your quad muscles!

Start by kneeling your mat. Keep your knees together, bend at 90 degree angles. Separate your feet wider than your hips. Lean forward as you slightly bend at the knees, reaching your hands back to your calf muscles. Roll these muscles out to the side as you sink your seat to the floor between your calves. Rest your hands on your quads.

Anatomical Checkpoints:

• Keep your toes pointed and spread keeping the tops of your feet firmly on the mat.
• Your calves should be touching your outer thighs.
• Spine stays straight.

Props

If this pose is painful on your knees or tops of your feet, use a blanket underneath. You also have the option of placing a yoga block on its lowest height between your ankle bones to bring your hips over your feet and release possible tension in the knees.

Tadasana — Mountain Pose

To take your meditation off the ground, try standing in Tadasana – Mountain Pose. To get the most out of this pose, pay close attention to the anatomical checkpoints.

Start standing with your big toe mounds touching. Pick up all of your toes and spread them wide before placing them back down. Pull your quads upward, making your kneecaps rise. Internally rotate both thighs. Draw your belly in and widen through your shoulder blades. Shrug your shoulders up and let them roll back as you release. Arms hang naturally by your sides with your palms facing forward.

Anatomical Checkpoints:

• If your ankles touching is uncomfortable, slightly separate your heels.
• Root your calves and feet into the floor.
• Maintain the natural curve of your spine.
• Make sure your shoulders are stacked over your hips.
• Keep your neck long and chin neutral.

Props – N/A

Savasana — Corpse Pose

You’re probably familiar with Savasana already, it’s the pose you take at the end of most yoga classes. Corpse Pose is a great resting pose for meditation or yoga nidra.

Start by laying on your back. Separate your legs to approximately hips-width distance and let your feet fall to either side. Keep your arms along your sides. Palms face toward the ceiling, let your fingers curl.

Anatomical Checkpoints:

• Make sure your arms are separated from your torso.
• Let you head rest on the mat, releasing any tension from the neck.
• Your shoulders and seat rest firmly on the mat.

Props

You have many options for props in this pose depending on what your body is craving. You can roll a blanket and place it under your neck for cervical spine support. You can also take a block or bolster under your knees to release any tension in your lower back. Place a blanket or pillow under your head.

If you’re going to be here for a while and/or have a tendency to get chilly, place a blanket over your body for warmth.

7 Point Check

Once you’ve chosen your position, move through this 7 point check for an optimal experience!

1. Find your comfortable position, either seated, standing or laying.
2. Sit upright, if applicable. Your spine should be straight but not overextended. Don’t slouch.
3. Place your hands on your knees, by your sides or even in your lap. Try not to move them throughout your practice.
4. Relax your shoulders.
5. Slightly tuck your chin about 20 degrees to allow your next to stay relaxed.
6. Release your jaw. If you’re unsure, move it around a bit to find and release tension.
7. Choose your gaze. You can either close your eyes or keep a soft gaze 3 to 5 feet in front of you.

Get to it!

Meditation is a technique that encourages awareness and slows down the parts of your brain, giving it a “break”. The benefits of this practice are numerous and very important.

There are 7 types of meditation for you to explore, try each one and see what fits best for you! Also try each of the 5 poses listed to figure out which one you prefer. While not covered above, note that you can also meditate while sitting in a chair, follow the 7 point checklist just the same.

Once you’ve selected the proper pose for you, mentally run through the 7 points.

Happy meditating!

The post The 5 Best Meditation Poses for Your Practice appeared first on YOGA PRACTICE.

This can be strange territory, especially for beginner meditators. Many market meditation as a cure-all for all of the stresses of modern life. But to truly practice meditation, you have to be prepared for what you may or may not experience when you sit down to close your eyes and meditate.

Many will not feel relaxed instantly. It may be a difficult practice for some. Some may even have to go through difficult emotions and sensations before they reach a breakthrough in their practice.

These are all normal experiences during meditation. By knowing more about what to expect when you start a meditation practice, you will set yourself up for success as a regular meditator.

The Benefits of Meditation

Stress relief is one of the biggest draws of meditation. Especially for those who work nine to five in big cities. Secular meditation practices particularly hail the relaxation benefits of meditation and how long-term, regular meditation can increase productivity, creativity, and cooperation.

Here are other observed benefits of meditation:

• Reduces stress and ailments aggravated by stress
• Helps manage depression and anxiety
• Improves heart health and lowers blood pressure
• Helps you get better sleep
• Promotes faster healing and cell regeneration
• Reduces chronic pain
• Increases productivity and creativity
• Helps you work better in a team
• Lets you live longer and age gracefully
• Gives you feelings of lightness and bliss

How to Start Meditating

You can start a secular meditation practice completely on your own. Many apps and YouTube videos can help with guided meditations that can be as short as three minutes to begin with.

At its simplest, a meditation practice is just sitting comfortably in a place where you will be undisturbed and closing your eyes for a few minutes.

Some meditation techniques will have you focus on a mantra, positive affirmation, or intention. Others may guide you through relaxing visualization, or even have you look at a pleasant photo or video. Some may have you listen to sounds of nature or pleasant music you can relax to.

Some meditation practices are more active such as mindful eating, forest bathing, or light gazing.

There are many relaxing meditation techniques to try. But one guideline that links them all is to keep practicing. Meditation is a skill and you cannot master it in just one sitting. Even many masters and teachers of meditation will say it may take hundreds of lifetimes before you can meditate.

The proper mindset to have when you start meditating is to take it one moment at a time. Even just one second of peace is already a successful meditation practice.

Common and Unexpected Experiences While Meditating

If you begin meditating without the guidance of a traditional teacher, you may be surprised by some experiences that might arise when you practice for the first few times. Do not expect to fall immediately into a state of calm and relaxation.

Other bodily and mental sensations may happen when you meditate, here are some common experiences that may happen to you.

The Monkey Mind

The Monkey Mind is a Buddhist teaching which means that your mind is constantly unsettled and full of activity and thoughts. These are distractions which practices like yoga and meditation aim to quiet.

This part of your mind is the most connected to your ego so the more you try to push it away, the more it demands to be heard. It can be very frustrating for beginning meditators. And it may be the reason why you want to practice meditation in the first place.

It’s important to remember that meditation is not meant to completely silence your thoughts. This would be as fruitless as training your stomach to stop producing digestive enzymes. But what meditation can do is train your mind to not be distracted or taken in by these thousands of thoughts.

Swirling Lights and/or Synesthesia

Some people report seeing swirling lights when they meditate with their eyes closed. Some even say that they begin to experience synesthesia – when you perceive sounds, numbers, or words as colors.

According to studies, people who are put in sensory deprivation environments also experience these mild hallucinations. One hypothesis is that when the mind is quiet, it is not used to it. So it makes its own auditory and visual experiences and other odd sensations.

These, like the thoughts in your monkey mind will eventually quiet down so you can settle into the silence of meditation.

Tingling Sensations or Pressure on Your Body

When you first begin to practice meditating, you may also feel tingling sensations in different parts of your body, or you may feel like someone is poking you or pressing parts of your body when there is nobody there.

These are also thought to be mild hallucinations that your brain creates to make up for the lack of sensory input that it is used to. It can also be your system releasing conditioning, stress, and trauma that is stuck in your physical body.

Cold Hands and Feet

A slight drop in body temperature is expected after sitting still for an extended period of time. This may be more pronounced in your extremities and your hands and feet.

According to some meditation teachers, this is also a sign of Kundalini rising.

Kundalini is represented as a coiled snake at the base of your spine when it is dormant. Some activities like meditation, mantra sounds, or transmissions from an enlightened master, can awaken the Kundalini and make it rise up the central channel of your body and flow through each of the seven higher human chakras.

It’s a good idea to keep a blanket close to you when you meditate to help keep you comfortable with these changes in body temperature.

Spontaneous Movements or Vocalizations

Most meditations are a still practice. But sometimes, spontaneous movements can happen while you’re meditating. Sometimes, you may even be surprised if vocalizations come out of your mouth during meditation.

These are actually normal and more common than you might think. Meditation teachers explain this as more conditioning and traumas being released from your body because you are allowing yourself to expand and let go through the practice of meditation.

Even though it might be alarming, it’s important to not be attached to these spontaneous movements when they happen. As long as they do not cause you injury, the best practice is to simply allow them to happen and continue with your meditation practice.

Disorientation and Waves of Energy

Meditation allows you to be more in touch with your subtle body. This is your energetic anatomy which cannot normally be experienced because it is masked by your physical body which can be observed by the senses.

When you are able to tap into this energetic body for the first time, it can be interpreted by your brain as disorientation or waves of energy that make you feel like you are expanding.

Sometimes, these sensations may also manifest as heat, nausea, or a headache. This is all part of your body’s process of releasing and surrendering to the process of meditation. It may take a few days or even weeks for your system to clear but with a regular meditation practice, it will get sorted out.

Some “Negative” Side-Effects of Meditation

Unfortunately, there are some people who have reported negative effects of meditation. These experiences can be true for many, especially when not given proper support or guidance at retreats or other platforms where they are made to look deep into their inner selves.

Some meditation programs are able to give learners fair warning about the side effects that may arise. Usually they will start to appear after four or five days of intense meditaion, especially when at a retreat.

Some of these negative experiences are:

• Irritability
• Loss of motivation
• Anti-social behaviour
• Resurfacing of traumas

The rise in these reported negative experiences may be connected to the rise in popularity of secular meditation practices which do not require the guidance of a trained meditation master.

Meditation is a spiritual practice that has been around for thousands of years. Traditional yoga masters believe that only those who have recieved proper instruction and blessings from a guru should be able to teach yoga and meditation.

This is because there are many aspects of meditation that can arise which do not match the expectation of what bliss and inner peace look like. A meditation teacher from a traditional lineage has spent years studying with their teachers of a group of masters who are able to handle any “negative side effects” of meditaion that may happen.

Buddhist meditation traditions describe the experiences that arise during meditation as nimittas. These are “hints” that your body is going deeper into meditation. But in order to do so, it needs to create space to allow you to drop into that space. That is why these experiences, even the percieved negative ones, may happen when you start to meditate.

Unfortunately, free guided meditations and apps will not have this human element to guide you when these unexpected yet common experiences happen when you start meditating.

Tips For Beginner Meditators

These unexpected experiences during meditation may seem a bit scary if you want to try meditation for the first time, but in general, these sensations are gentle and arise as you are ready to address them.

In general, you can follow these tips when you meditate to minimize any negative sensations that might happen which could prevent you from continuing your meditation practice:

• Get a physical check-up – this will help rule out any other causes for effects like dizzyness or headaches that might happen when you meditate.
• Discern what is distraction and what needs your attention – When you first start meditating, your brain will make all sorts of exuses to make you get up and move. It’s your job to differentiate between what is your monkey mind trying to distract you and what needs to be addressed immediately so you can continue medidating.
• Practice self-care – sometimes, issues arise during meditation in order to bring your awareness to other areas of your life that need addressing. Try relaxing with a cup of tea before you meditate or get a massage to help your body relax.
• Practice yoga asanas before you meditate – Traditionally, yoga asanas were developed to help prepare your mody for the stillness of meditation. It’s a good practice to move your body to shake off any excess energy in your system so you can sit in silence for meditation afterwards.
• Trust your insticts – Meditation helps you get in touch with your inner self and your inner truth. That is something that no teacher will be able to tell you. If you feel that you need to stop a certain mantra or breathing technique while meditating for your own well-being or safety, trust your intuition. It is your best guide and meditation teacher.
• Maintain a neutral attitude – No matter what arises during meditation, it’s important to acknowledge what happens with no attachment or expectation. If you give too much importance to any experience that happens, whether it be positive or negative, you run the risk of prolonging it beyond it’s natural course, which is against the purpose of meditation.
• Keep meditating regularly – As with any skill, practice makes perfect. And that is what meditation essentially is. A practice. In order to reap the most benefits of meditation, you must practice regularly. Even if you start out with just three to five minutes a day, in time you will be able to increase it to 20 or even 45 minutes a day.

Conclusion

Meditation is, without a doubt, one of the best self-care practices you can do for yourself. It has numerous proven benefits for your health and well-being. But you should also know that meditation also comes with experiences that you may or may not want to have.

These unexpected sensations are normal and are known to happen when you meditate. Usually, with the proper guidance of a teacher, you will be able to handle these issues that arise so you can continue your meditation practice.

The post Common Meditation Experiences: What to Expect When Starting a Practice appeared first on YOGA PRACTICE.

If you’re still on the fence if meditation is for you, here are all the benefits you can get from it. Some benefits you’ll feel immediately while others only get better the longer and more regularly you practice meditation.

Research shows that the feel-good effects of meditation aren’t just psychological either. Meditation can rewire your brain and create new neural pathways that open up a whole new way of thinking for you.

What is Meditation

Meditation happens when you reach a state of deep inner peace. You can practice meditation through different techniques, but according to the traditional yogic philosophy, you won’t actually be meditating until you are meditating.

As recorded in the Yoga Sutras compiled by the mythical sage, Patanjali, meditation cannot be achieved through concentration or reliance on an external force. Meditation happens from within when one has surrendered to Atman, or to your true Self which is one with the universal consciousness.

Swami Krishnananda explained that Patanjali summarized what meditation is in one verse:

3.44 bahiḥ akalpitā vṛttiḥ mahāvidehā tataḥ prakāśa āvaraṇakṣayaḥ

When the formless thought patterns of the mind are projected outside of the body, it is called maha-videha, a great disincarnate one. By samyama on that outward projection, the veil over the spiritual light is removed.

Samyama is the simultaneous practice of Dharana (concentration), Dhyana (meditation), and Samadhi (union).

The Difference Between Mindfulness and Meditation

Mindfulness meditation is being marketed as a secular and even non-spiritual meditation practice. It stemmed from meditation practices of India and Buddhism and today, there is much overlap between those who practice mindfulness and modern postural yoga.

Jon Kabat-Zinn is one of the figures who helped promote mindfulness in the west. He studied with several Buddhist teachers, including Thich Nhat Hanh. From this, he developed his free online program called Mindfulness-Based Stress Reduction.

In addition to Kabat-Zinn’s contributions, the Insight Meditation Society (IMS) founded in 1975 also helped mindfulness gain acceptance popularity for western, linear-thinking minds.

Mindfulness has also made an impact on the world of Positive Psychology. However, in the strictest sense of the word, mindfulness is a technique that anyone can practice anywhere. Whereas meditation is a state that can be achieved only after dedicated sadhana (spiritual practice).

Popular Schools/Styles of Meditation

Many schools and traditions have developed to aid people reach the state of meditation.

Transcendental Meditation (TM)

This tradition was founded by Maharishi Mahesh Yogi, who also became known as “The Beatles Guru” since the Fab Four followed him to India to live and learn from him.

The TM technique is taught by certified teachers around the world. It consists of closed eyes, seated meditation on a secret bija, or seed syllable mantra, which you repeat silently twice a day for 20 minutes.

Popular Transcendental Meditators in the west include Russel Brand, David Lynch, Jennifer Aniston, Kristen Bell, and Hugh Jackman.

Vipassana Meditation

Vipassana Meditation is also called “Insight Meditation.” It follows the Buddhist teaching that suffering can be eliminated once you know yourself. The technique follows the tradition of Sayagyi U Ba Khin, who was the teacher of S.N. Goenka.

Vipassana is taught at 10-day courses or retreats at centers all over the world. During this time, a Code of Discipline is expected from participants. Most people know Vipassana for the practice Noble Silence where all forms of communication, including speaking, writing, or gestures, are avoided except with retreat facilitators in emergencies.

Reading, playing music, exercising, socializing, and other forms of distraction from being completely with yourself are also discouraged.

Japa Mala Meditation

Japa Mala Meditation is becoming popular with the re-emergence of mala beads as fashion accessories for yoga practitioners.

Traditional Japa Malas are made from Rudraksha seeds as beads. These seeds are believed to be the tears of Shiva, the god who personifies Pure Consciousness.

To meditate with a mala, you hold it in one hand and focus on one bead at a time. Say a mantra, usually a Sanskrit word or phrase – but it can be any positive intention for yourself. Once you have said the mantra, either mentally or out loud, you move on to the next bead.

Most malas are made of 108 beads, which is an auspicious number to Hindus and Buddhists, as well as other eastern traditions. But other groupings are also accepted for Japa Mala Meditation.

Guided Meditation

Guided Meditation is a practice that helps you relax by concentrating on another person’s voice. It has gained popularity due to technologies like streaming videos and smartphone apps. Even celebrities are lending their voices for guided meditation.

There are two types of guided meditations. The first helps you to relax by replacing unpleasant thoughts and sensations with soothing imagery and even nature sounds and meditation music as backing tracks. Some will also include imagery to help the illusion.

Other types of guided meditations follow the technique of mindfulness. The instructions given are meant to help you stay anchored in the present moment. It does not aim to replace your “monkey mind” with other, more pleasant thoughts, but allows you to stay with yourself as you are. And this naturally leads to relaxation and peacefulness.

The Benefits of Meditation

Numerous studies have been conducted which prove how meditation rewires your brain to make you more productive, focused, stress-free, creative, and happy.

This is because of neuroplasticity. When you go about your life with certain routines, it strengthens neural pathways to make those habits stick even without you thinking about them.

But with a regular meditation practice, other areas of your brain will light up. New neural pathways will form and, once you’re able to stay more present, old pathways to habits that you want to break will weaken.

Here are 20 more reasons you should start meditating for your mental health and general well-being:

20 Reasons to Start Meditating

1. Stress Relief

Stress is one of the top reasons why people take up a meditation practice. Many corporate offices are starting to offer meditation classes or meditation rooms for their employees to deal with stress.

Studies show that meditation can also help alleviate the symptoms of other conditions that are heightened by stress.

2. Reduces Anxiety

Research conducted at Harvard shows that meditation helps you forget bad incidents from the past and give you a freshness for the present.

3. Better Sleep

Different types of meditation may help with insomnia. It is especially well-received for those who cannot afford or cannot access other types of therapy or medication.

One of the reasons why meditation works for better sleep is because it sparks the body’s relaxation response which is exactly the opposite of the stress response.

4. Pain Reduction

Researchers have found that mindfulness meditation is effective for treating chronic pain without engaging the opioid receptors in the brain. This means that you can effectively treat pain without reliance on chemical drugs and medication.

5. Lowers High Blood Pressure

The American Heart Association issued a statement supporting numerous studies that showed that meditation can modestly lower blood pressure. Most of the studies involved the techniques of Transcendental Meditation and Mindfulness Meditation.

6. Increases Focus and Attention Span

It is estimated that people are lost in thought 47 percent of the time. Dwelling on the past causes sadness and worrying about the future causes stress and anxiety. But meditation can help you concentrate by being in the present through different techniques.

7. Promotes Creative and Out-of-the-Box Thinking

Meditation has been shown to reduce the reactivity of the reptilian brain to increase resilience, and increase activity in the neocortex. This is the part of the brain concerned with problem-solving, creative thinking, visioning, and hypothesizing.

8. Relief from Depression Symptoms

A Canadian study published in 2019 showed that certain types of meditation reduced the need for clinical depression patients for pharmaceuticals and even helped them go into remission.

9. Increased Memory Retention

Researchers from the University of California found that undergraduates who were tasked to incorporate 45 minutes of mindfulness meditation for two weeks scored significantly better at Graduate Record Examinations after the practice.

10. Personality and Self-Development

Meditation is sometimes described as a nutritional supplement for the mind. Many people start meditation because of its positive affirmations or to discover their life’s purpose.

11. Boosts Confidence and Diminishes Victim Mentality

Meditation can boost mental toughness. Studies show that it helps train you to be present and in the moment without getting caught up in emotions.

12. Fosters Feelings of Bliss and Lightness

Meditating helps you manage difficult emotions by being present with them. This may sound counter-intuitive but when you make friends with all your emotions, you understand them and yourself better.

13. Helps in Decision-Making / More Conscious Choices

Taking short breaks to meditate can help you make better decisions precisely because it helps you stay in the present rather than worry about the past which cannot be changed and the uncertainties of the future.

14. Improves Exercise

Because meditation can improve heart health by reducing blood pressure, it also helps the way you exercise. In addition, it helps put you in the right mental state which your body needs to maximize physical stamina for exercise.

15. Generates Compassion and Helpfulness

Compassion Meditation, also called Karuna Meditation, is a technique rooted in Buddhist tradition. It flexes your compassion muscle. It helps dissolve self-centeredness and sympathize with others.

16. Promotes Cellular Regeneration and Healing

The yogic tradition believes that mantra meditation alters the molecular structure of your DNA. Modern studies support this by showing that regular, long-term meditation can shift gene expression and boost mood. This helps boost immunity and healing and lead to healthier aging.

17. No Need for Fancy Equipment – You Can Meditate Anywhere

Nothing can be simpler than starting a meditation practice. All extra tools like malas, cushions, or imagery are optional. All you really need to practice meditation is yourself.

18. Enhances Collaboration and Cooperation

Collaboration skills are needed for every job and industry. Because meditation enhances compassion, it naturally leads to being able to work with others better in a team environment.

19. Increases Patience

Meditation requires patience to practice. But it also increases patience the more often you do it.

20. Improves Digestion

Meditation supports gut health. Many don’t realize how unresolved stress influences your digestion. This is because when the body is under stress, it is constantly in fight-flight-flee mode. This leaves less energy for proper digestion. Meditation breaks you out of that mode and into rest and digest.

Tools to help meditation

To help you get started with your meditation practice, here are some tools you can use to keep you focused and dedicated to keep meditation part of your daily routine.

Mala

Malas are useful, portable, meditation aids that have been used since ancient times. They do not require any special training, electricity, or equipment to use. They are strings of beads, usually 108 in total, which help you to focus on a chosen, or given, mantra, one bead at a time.

Many spiritual traditions have adopted the use of prayer or meditation beads which show their universal appeal, influence, and convenience.

Phone Apps

Not many people have time to go to a guided meditation class with a teacher, but almost everyone has a smartphone. There are numerous meditation apps available for Android and Apple devices.

The most popular meditation apps are Calm, Headspace, and Insight Timer. Some meditation apps are specialized for people of color, like Liberate Meditation. Other apps, like Breathe, Think, Do with Sesame are designed to get children started with a meditation habit.

These apps feature free guided meditations and will allow you to upgrade to access meditation subscriptions and other features.

What makes smartphone meditation apps so simple to use is you can listen to a guided meditation during a break during your day, during your commute to or from work, or any time you have a few moments to yourself. You just need headphones and your phone.

YouTube Videos

YouTube Yoga hit an all-time high during the global pandemic. Many turned to the free video streaming service to find activities to stay active and healthy even while under lockdown.

Yoga asana classes weren’t the only videos being viewed. Guided meditations also received  hits.

Conclusion

Meditation has many scientifically proven benefits. And many tools are now available for you to easily jump into starting a meditation practice. While there are many traditions and lineages of meditation that you can learn from, it can also begin by simply sitting somewhere quiet for a few minutes everyday to focus on yourself.

The post Why Meditate? 20 Reasons to Begin a Meditation Practice Today appeared first on YOGA PRACTICE.

Why Meditation?

Meditation sounds great in theory but for many, it brings about doubt and skepticism. Many people believe that their mind is too active to take up a meditation practice. Believe it or not, the meditation practice is perfect for people who have minds that can’t shut off.

Meditation is a huge stress reliever and it also comes with a plethora of health benefits. Many things we do to stay healthy are expensive. Think how much you spend each year on memberships to a gym or fitness studio. Think about the cost of all the healthy foods you like to eat. The best part about meditation? It is free and can be done anytime, anywhere.

History of Meditation

Meditation has an extensive history that goes back to ancient times. According to PositivePsychology, the oldest written records about meditation are from 1500 BCE in India. These written records found in the Vedas teach the practice of dhyana, a way to train the mind. Dhyana is also one of the 8-limbs of yoga created by Patanjali.PositivePsychology also notes that early forms of meditation were found in Buddhist India and Taoist China.

Meditation started to move west in the 1700s. This is when ancient texts were translated into English and other European languages. In 1893, a Hindu monk named Swami Vivekananda spoke at the Parliament of Religions in Chicago. His speech and insight had a lasting effect on western culture. He helped shed light on eastern ideas and philosophies like meditation and yoga.

While meditation originated in the world of eastern religion, today it is practiced all around the world across many cultures. Some use it as a spiritual practice while others use it to relax and de-stress. The practice of meditation is recommended by many professionals such as therapists and doctors. It can help relieve many physical and mental ailments.

Health Benefits of Meditation

In today’s world, meditation is not just reserved for yoga class. Doctors frequently recommend meditation to their patients. Many scientific studies show that meditation can help patients manage a wide range of symptoms.

Mayo Clinic notes that meditation can help with conditions such as cancer, chronic pain, heart disease, irritable bowel, anxiety, depression, and more! Mayo Clinic states that “meditation isn’t a replacement for traditional medical treatment. But it may be a useful addition to your other treatment”.

If you have health issues and are interested in trying meditation, talk to a doctor or a psychologist about the best ways to implement meditation into your treatment plan.

Meditation and the Brain

Gaelle Desbordes, a researcher at Harvard, performs MRIs on subjects when they are meditating and when they are not meditating. She found that during meditation, subjects had less activation in the amygdala part of the brain. This is the area of the brain that is in charge of emotional responses including fear and anxiety.

In her studies, Desbordes found that subjects not only had the physical brain changes during meditation but that these changes held steady even when they were not meditating. This means that meditation can have a positive influence on your emotional state far beyond those moments where you are sitting with your eyes closed.

Another interesting study out of Harvard further describes how meditation can change the brain. Forbes describes research done by Sara Lazar. Sara and her team studied subjects during and after 8 weeks of Mindfulness-Based Stress Reduction. They found the following structural changes in the brain:

• Increased cortical thickness in the hippocampus. This is the area of the brain that controls learning and memory.
• Increased cortical thickness in areas of the brain that help control emotion regulation and self-referential processing.
• Decrease in brain cell volume of the amygdala. This is the area of the brain that controls fear, anxiety, and stress responses.

These brain changes corresponded to the reports of psychological well-being from the subjects.

As seen by these studies, meditation is far from an esoteric practice. It is a practice that alters the structure of the brain. It can lead to reductions in anxiety, depression, and improvements in a variety of health conditions.

Meditation and Relaxation

According to Headspace, when we are stressed, our body releases hormones. The hormones trigger a “fight or flight” response. The response causes the body to increase the heart rate, tense the muscles, decrease digestion, and quicken breathing. These processes prepare our body to respond to danger.

These physiological responses were helpful thousands of years ago when threats included things like being chased and killed by wild animals. Today, we typically don’t experience such dire circumstances.

The problem is, our body still reacts the same way. Nervous about a test? Dreading a family reunion? Anxious about flying on an airplane? None of these situations pose a direct threat to your life. Unfortunately, in many people, they cause a “fight or flight” reaction. In today’s world, many people feel as if they are in a constant state of “fight or flight” even though no real dangers exist.

Living in this state of “fight or flight” can cause issues like chronic stress and anxiety. Fortunately, there are things we can do to reduce the surge of hormones and find a state of relaxation.

Meditation is one practice that can help you reach that feeling of relaxation. By slowing down your breath and focusing your concentration, you can start to bring your body out of that “fight or flight” response. You can cultivate a space of peace and relaxation.

One great thing about meditation is that it doesn’t take long to start feeling the effects. In 2018, Headspace (a guided meditation app) performed a study on people using their app. The results of their study showed that after just 10 days of using the app, people reported an 11% decrease in stress. After 30 days of using the app, they reported a 32% decrease in stress.

How to Meditate

There are many different forms of meditation. The best way to find one that resonates with you is to try a variety of methods until you find one that feels right. Check out some different meditation techniques:

• Guided Meditation: The practitioner is guided through meditation by the voice of a teacher or an app. This is a great method for beginners. Apps like Headspace and Calm are easy to use and a great way to get started.
• Transcendental Meditation®: Sit quietly twice a day for 20 minutes each. During this time, repeat a mantra in your head.
• Walking Meditation: Take a mindful walk where you get in tune with your senses. Notice what you hear, see, smell, and feel. Leave your phone behind to eliminate distractions.
• Body Scan: Mentally observe each part of your body, head to toe. Notice and identify sensations without judgment.
• Mindfulness Meditation: Sit quietly with your eyes closed. Observe the present moment. Let your thoughts come and go without judgment or labeling

Now that you have learned the benefits of meditation, it is time to learn how to create a meditation space in your home.

What You Will Need to Create Your Own Meditation Space

1. Quiet spot
2. Pillow or bolster
3. Blanket
4. Candles
5. Essential oils or Palo Santo
6. Headphones (if using a guided meditation app)
7. Journal
8. Comfy clothes
9. Timer

Step-by-Step Instructions to Creating Your Own Meditation Space:

Seek out a quiet spot in your home.

Try to find a spot that you can dedicate to your meditation practice. This will make it a lot easier to avoid multitasking when trying to meditate.

Collect Your Props

• Pillow or bolster

Sitting up on a pillow or bolster will make you comfortable for the meditation practice. It is important to be comfortable during meditation. Pain and discomfort are distracting to the practice. Place the pillow or bolster against a wall so that you have back support. You can even invest in an adjustable meditation chair for back support.

• Blanket

During meditation, you will want to stay warm. Drape a blanket over your body before beginning meditation to get nice and cozy!

• Candles

Lighting candles is a great way to ignite the senses and create a sense of relaxation.

• Essential Oils

If you are someone who enjoys using essential oils, rub them on your wrists before meditating. You can also put oils in a diffuser. Lavender is a great oil to promote relaxation.

• Palo Santo

Get a real yoga studio vibe by burning some Palo Santo before beginning your practice.

• Headphones

If you plan to use a meditation app, make sure you have headphones available in your meditation space.

• Journal 

Reflection is an important part of the meditation practice. Post-meditation, have a journal nearby to write down any thoughts or breakthroughs.

• Comfy Clothes

It is critical that you are comfortable during meditation. Have comfy clothes available in your space. This can include sweatshirts, scarves, and fuzzy socks.

• Timer

If you are someone who likes to meditate for a specific amount of time each day, have a timer close by so that you know when your practice is over.

Now That Your Space is Ready…. Sit Quietly and Meditate!

Try to develop a consistent practice where you come to your space each day to meditate. It can be helpful to have a set time of day where you meditate as that can help you become more consistent. Some enjoy meditating first thing in the morning, while others enjoy stillness at other points during the day.

Keep Your Space Clean

Meditation is a way to declutter our minds. It is important to make sure that your meditation space stays clean and decluttered as a messy space can be a big distraction. Take time every week to clean your space and keep it organized.

Journal

If journaling is an activity that resonates with you, try to do some writing after each meditation session. Note any thoughts or feelings that came up (positive or negative). Try to avoid being judgmental or labeling these thoughts, the idea is just to get them down on paper. As you continue on your meditation journey, it can be very helpful to look back on your daily reflections.

Tips for Creating a Meditation Space When You Live in a Small Home

If you live in a small apartment there are still ways to create meditation spaces even if it can’t be a fully dedicated room. See if there is a corner somewhere in your home that can become a meditation space. Get a box to store all your props in so that they are compact and organized.

If you live with others in a small space, it can be hard to find a quiet time to meditate. Try setting your alarm 30 minutes before the rest of your family or roommates get up and use that silent time for your meditation practice. Remember, meditation can be done anytime, anywhere. You don’t need a big house with a dedicated meditation room to create a home practice.

Meditate from Home Today!

Meditation is a wonderful practice that has many health benefits and helps to reduce stress. Creating a space at home for meditation is a great way to begin a daily practice. This space should be quiet, relaxing, and a spot where you can truly escape into a space of ease and comfort. It doesn’t have to be big and it doesn’t have to be fancy. The goal is to create an area where you can fall into a meditative state of relaxation. What are you waiting for? Grab some props, find a space, and get started today!

The post A Step-by-Step Guide to Creating Your Own Meditation Space appeared first on YOGA PRACTICE.

We are unable to pick and choose what our subconscious focuses on. Because of this, we must balance our emotions and body to have a greater understanding of what troubles us. Things like meditation can help us achieve this as we’re allowing these thoughts to move forward and confronting them. By confrontation, we’re allowing ourselves the opportunity to heal and accept what we are unable to change.

Sa Ta Na Ma Meditation is a classic kundalini meditation that works to clear the mind and bring balance. Its goal is to rid the subconscious mind of negativity and remove excess emotions. First taught by Yogi Bhajan, who says that if you were to choose one type of meditation that Sa Ta Na Ma should be the one.

What Does Sa Ta Na Ma Represent?

The origin behind the meditation is not known. In Sanskrit, kundalini translates to “coiled snake”. Ancient beliefs think this reference is to illustrate the divine energy that resides at the base of our spine and through this meditation were able to awaken and release this powerful current.

Kundalini meditation received popularity in the west when Yogi Bhajan first introduced the practice in the later 1960s. Since then, it’s been a way for individuals to achieve greater self-awareness, and practice mindfulness

Sa Ta Na Ma meditation finds its roots in the mantra Sat Nam, which translates to “truth is our identity” or “my true essence“. In each sound, there are various interpretations. Pronounce the ‘a’ in each syllable like ‘ah’.  Some of the common  translations are:

1. Sa – birth, the beginning, cosmos, what is or what will ever be.
2. Ta – Life, existence
3. Na – Transformation of consciousness, death
4. Ma – regeneration, resurrection

The way that you speak the mantra also holds significance. If you are to sing ‘Sa Ta Na Ma,’ this suggests action. With a quiet voice, like whispering, you’re chanting to your internal self. When repeating to yourself in complete silence, this is channeling your spiritual self.

Sa Ta Na Ma Meditation In Practice

To experience all the benefits of Sa Ta Na Ma meditation, it’s essential to note the various components. Each component, sometimes simultaneously, holds significance. So, it’s essential to not skip a step to receive the optimal benefit. Focus and diligence are very important characteristics for mantras specifically.

Mantras carry vibrations of sacred energy. These sorts of vibrations, or chants, are to bring balance to the centers of the body also known as our ‘chakras‘.

Next, how we place and use our hands in meditation matters. This is because our hand movements hold energetic power that influences the body and mind. Mudras are the name of using our hands in a specific way during meditation. In Sa Ta Na Ma, the hand positions channel pressure points in the body. The fingers alternate per sound;

Sa – index finger and thumb – this represents wisdom.

Ta – middle finger and thumb – this represents patience.

Na – ring finger and thumb – this represents energy.

Ma – pinkie finger and thumb – this represents communication.

As mentioned before, the tone is important depending on your goal for your meditation. During whichever type of voice, you choose, visualizing is a vital tool. This is in fact, a crucial component when wanting to rid our subconscious mind of its collective negativity.

This is because Kundalini yoga’s mental focus and power is a pathway that connects our pineal and pituitary glands. This connection’s called the Golden Cord. While chanting, imagine this cord running through your blood vessels all over the body. Visualize its movement and energy to improve focus and help you get into a more profound meditation.

To Begin Sa Ta Na Ma Meditation

Like any meditation practice, it’s important to find a comfortable seating position. Once settled, comfortable cross the legs and keep the spine straight. Rest hands on knees and palms facing the sky.

Begin mantra in whichever way you wish to channel. Outloud to signify action, quietly to speak to yourself, or internally to channel the spirit. Repeat the mantra for up to three minutes. Then repeat the mantra in the opposite that you’ve started. For instance, if you began the mantra internally, try speaking out loud. Repeat for up to three minutes.

Make sure the fingers alternate with each syllable to its corresponding mudra and visualize the Golden Cord. Imagine the cord and its energy flowing through you during the entire meditation. Remember to take deep breaths between each cycle of a chant.

After completing the meditation as a whole, take a deep breath and raise the arms toward the sky. Begin shaking the hands, then the arms, then the entire body. This is to remove all the negative energy we’ve just brought up to the surface. Shake the whole body and use this time to release whatever emotions came up for you during meditation.

Next, bring your body still by lying down on your back. According to Yogi Bhajan, this meditation is daily for up to 40 days to feel the full benefits of clearing the subconscious.

The Ten Benefits of Sa Ta Na Ma Meditation

The Ten Benefits of Sa Ta Na Ma MeditationAside from clearing our minds from impurities, Sa Ta Na Ma meditation has several other benefits. Here are the top ten benefits of this sacred meditation:

1. Breaking Automatic Routines: This meditation is all about turning inward. It asks us to reflect on some of the deeper rooted issues that hideaway in our subconscious mind. By breaking these constraints, we were able to see things with clarity and identify problems. By doing this, we can free ourselves and bring our minds back into balance and be consciously aware of our routines and what we may need to change. Because of the mental determination that meditation requires of us, we develop the tools to break dependencies.

Meditation can also be a tool to help us with addiction or make triggers more noticeable of what causes our desire for a particular habit or impulse. For instance, in a study of sixty participants who received treatment for alcohol dependency, they found lower levels of psychological distress when practicing meditation. The participants’ alcohol cravings lessened over three months of practicing meditation and noted a cause in helping them realize their addiction.

2. Awareness To The Body: Sa Ta Na Ma uses mudras to reconnect with our physical self. Our hand’s energetic power helps us channel that internal energy throughout the entire body. By applying this energy through each of our fingers to the corresponding representation, we’re conducting this energy that’s so powerful it influences the pituitary and pineal glands. Every ounce of our body has healing energy running through it. This healing power helps us align with our internal self and our physical external being.
3. Calms Anxiety: Sometimes, we’re unaware of the amount of power our minds hold, and that’s true for most of our subconscious. Our mind can retain negative emotions or trauma that we’ve repressed. We may be under the assumption that we’ve overcome an event because we’ve deflected the thought every time our minds bring it into focus. Yet, have we ever really tried to accept that outcome and be at peace with it?

Yet, our subconscious may hold onto these memories, continually reminding us, causing random spurts of anxiety. By performing this meditation, we’re opening up the opportunity to confront some of these thoughts that stay in hiding. By illuminating these hurtful and sometimes difficult memories, we’re helping to heal our minds and, ultimately, freeing ourselves of these toxic occurrences.

4. Contributes To Better Sleep: When sleeping, our subconscious mind is in control. Fabricating dreams that may, or may not, seem to have meaning. Yet, we are still subject to these thoughts and what they’re telling us. If we can remove the impurities of this toxic energy we can rest more peacefully and with more ease. In fact, meditation is prescribed for individuals who suffer from insomnia and has proven to be effective in helping individuals get to sleep without the aid of prescription drugs.
5. Improves Memory: University of Pennsylvania and UCLA have found that Sa Na Ta Ma meditation is a powerful tool to prevent Alzheimer’s. This is due to the amount of focus and retention during this meditation. Daily practice slows and even prevents symptoms because of the amount of mental discipline that is required. Strengthening these pathways help our minds stay sharp, especially over repetitive practice.
6. Slows The Aging Process: Telomeres are the caps at the end of our chromosomes. When telomeres shorten, this starts the decline of cells and this is how signs of aging in our bodies start to occur. When these telomeres shorten in our bodies, signs of aging begin to occur. Meditation is able to reduce cognitive stress. By practicing mindfulness, we are able to slow this process even on a cellular level.
7. Reminds Us The Importance Of Being Present: We are living in a fast-paced world. Sometimes we forget to enjoy what’s in front of us and to be grateful for our surroundings. Connecting to our body and being mindful of the present will help us lead a more fulfilling life and get more enjoyment out of the day.
8. Improves Connection To Spirituality: Taking time in our day to reconnect with ourselves also enables us to feel closer to the divinity within. Being mindful and aware helps us to appreciate the world around us and feel more grounded. Encouraging this balance helps us understand the energy we’re all capable of igniting from ourselves. This harmony allows us to listen clearly to the internal truth of what we value and wish to share and cultivate with the world. By listening to this from within, we tap into our spirituality to feel connected and at peace.
9. Improves Physiological Responses: There are several physiological responses during meditation. Most notably, controlling our breathing helps us to lower our stress and increase our alertness. By practicing meditation for long periods of time, we’re giving a boost to our immune system and promoting our overall vitality.
10. Improves Psychological Responses: There is a link to bettering emotional health through meditation. Especially when it comes to an individual’s perspective and overall outlook on life. Individuals who practice meditation regularly appear to express more kindness and gratitude and have a more positive demeanor.

Ultimately, Sa Ta Na Ma meditation helps put our time and self in perspective. By helping us identify critical issues that may trigger us were learning to accept these changes and move on. Sometimes this negativity can weigh us down without us being consciously aware of its presence.

Consider incorporating this meditation into your day-to-day as continual practice will give you the most benefit and release from impurities in the mind and body. By practicing meditation like Sa Ta Na Ma, you’re allowing yourself to break free from these negative energy chains. This freedom will help you to blossom into your most genuine and most authentic self.

The post Sa Ta Na Ma Meditation: 10 Ways That This Kundalini Meditation Can Clear Your Mind appeared first on YOGA PRACTICE.

Focusing on primal energy, this meditation practice acts as a way of channeling one’s sacred energy.

Kundalini yoga and meditation use breathing exercises, physical postures, chanting, and meditation. These specific sequences help to awaken, release, and harness this divine energy.

The process of releasing this energy creates a communication system between the mind and body. It also accesses all seven chakra systems. Through practice, Kundalini meditation can cleanse the mind and rejuvenate the body while balancing your chakras.

Benefits of Kundalini Meditation

It Develops Your Inner Guidance

Kundalini meditation strengthens your connection to your intuition. It teaches us that every seeker has an inner guidance already available to them. If you choose to listen to it, you can live with its guiding support. Over time, your subconscious mind will develop more through your practice.

You will learn to feel through your meditation more organically.

When your thoughts and feelings align with your soul, you can sense the guidance of your intuition. You can then apply this intuition when you are faced with decisions, questions, and choices.

It Increases Your Vitality and Well-Being

Sacred chant music is at the core of Kundalini meditation. This music is also called Nada Yoga. Based on these sound vibrations, you can transform your mind, body, and spirit.

This chant music uses harmonic flows to increase the serotonin and dopamine levels in your brain. By regulating these tones through mantras, breath, and rhythm, we can produce profound effects on our vitality and wellbeing.

You Will Feel A Deep Connection

Kundalini practice has traditionally been passed down from master to teacher. By participating in this practice, you are tying yourself to an ancestral lineage.

Each session begins with the chant “Ong Namo Guru Dev Namo.”

This chant is believed to link you to the lineage of spiritual masters who have practiced before you.

In this way, you are calling upon this lineage to strengthen your bonds. Over time, you will enhance this unbroken guidance, protection, and wisdom.

You will Live Mindfully

Practicing Kundalini meditation takes you out of the cycle of karma. Positive intentions and kriya practices also help you burn off accumulated karma and allow you to start anew.

The more you practice, the more present, conscious, and intuitive you will become.

We all walk the path of “dharma,” or mindful living. But Kundalini meditation will give you the tools to become open to infinite possibilities. Rather than living in response to your karma, try breaking out of the cycle through this practice.

It Increases Positive Energy

Kundalini practice grows and expands our vibrational energetic fields or auras. It alerts you to positive and negative influences within your environment.

A weak aura can let these negative energies in, sometimes even attracting them. But a large, vibrant, and radiant aura can protect you from negativity.

This will keep you centered on the path to living your true identity.

You Can Control Your Thoughts and Emotions

Kundalini meditation enhances the nervous system and balances hormonal glands. It is also said to purify the blood through increased oxygen levels. This can help “clean out” the subconscious mind that has been conditioned with behavioral patterns.

Over time, your practice can give you greater awareness.

In this way, you can choose how to respond to thoughts and emotions as they arise.

Kundalini is not about repressing your emotions. It is about developing a deeper awareness of them. This is a process where you can make conscious choices about your responses. This also produces a neutral mind. Soon, your subconscious will become a place where positive and negative thoughts are evaluated in an instant.

Kundalini will also guide you into a state of non-attachment, compassion, and neutrality.

You Can Control and Reduce Stress

Through your Kundalini practice, you will strengthen and balance your nervous system. If the nervous system is weak, then you are more likely to respond to unhealthy reactions of stress.

But during Kundalini, all nerve endings in the body will be given an energetic boost.

Kundalini practice can be deeply rejuvenating. You will experience a state of total relaxation where healing can take place. Additionally, daily practices will give you extra stamina and resilience. This will help you handle stress better.

It Is Perfect for the Modern-Day Person

Our modern-day lives demand so much of us.

But Kundalini can act quickly and effectively within our busy schedules.

Kundalini includes a wide range of lifestyle benefits. These can help you better handle and optimize your busy life. You can attend a weekly yoga class or incorporate yogic teachings within your personal life. This can include hygiene, a vegetarian diet, meditation styles, and selfless service.

It Increases Your Spiritual Connection

Kundalini meditation lets you experience who you are when “ego” is transcended. Once you gain this insight, you will no longer have the desire to look for security outside of you.

Well-being comes from knowing who you are.

Having a more intimate connection with the Universe will only foster this sense of self.

Guidelines for Kundalini Meditation Practice

Now that we’ve gone over the benefits, let’s dive into some guidelines for your practice.

Be sure to wear comfortable and loose clothing. This will allow you to awaken, flow, and distribute any Kundalini energy with ease.

Kundalini is best practiced barefoot. This will allow you a greater connection to the earth as you flow through your practice.

Try not to eat immediately before your practice. Kriyas are designed to force your organs, tissues, nerves, and vessels to expel buried toxins. They will deliver these toxins into the elimination systems of the body.

Drink lots of water after your practice. This will help to cleanse the body of the toxins you have released during your practice.

Clear your nasal passageways beforehand. Kundalini sessions focus on pranayama or breathing exercises. Most exercises rely on breathing through the nose. Be sure to clear the passageways to maximize the benefits of your practice.

Warm-up your body. Make sure to warm up before attempting the more challenging Kriyas. Don’t jump right into difficult postures.

Don’t overdo it. Always make sure to listen to your body. Take modifications when you need to. You are cultivating a dialogue with your body that requires you to listen.

And lastly, trust the Universe. Be committed to your practice. Allow the Universe to guide, nourish, and deliver you through these postures.

Once you have gone through the guidelines above, below are ten kriyas for you to try out in your Kundalini practice.

#1 Kriya for Becoming Crystal Clear

Bring your arms straight out to your sides. Keep them parallel to the ground with palms facing forward. Begin alternately bringing your palms into your chest but do not touch your chest. Your Breath of Fire will automatically develop from this motion.

Imagine pulling this pranic energy in with each hand motion. Repeat this sequence for 6 minutes.

Bring your hands forcefully in as if you are clapping in front of your face. But do not touch your hands together. Maintain this force and control for 2 minutes.

Move both of your hands up and down at the same time as if you are bouncing a ball. Bounce this energy against the ground for 30 seconds.

Lie down flat on your back. Put both hands against your navel point and press down hard. Raise your heels 6 inches and hold. Think of yourself as divine while keeping your heels six inches above the ground. Hold this posture for 6 minutes.

Lie down and go to sleep. Imagine your body filling up with light. Focus on your navel point and listen to Naad, Blessing by Sangeet Kaur. After 8 minutes, begin to sing along using the power of your navel. Continue singing for 7 minutes.

#2 Kriya to Conquer Weakness

Sit up straight in a cross-legged position with your eyes closed. Stretch your left arm straight out to the side from your shoulder with your palm facing down. Raise your right hand so your elbow comes away from your body. Sweep your lower arm in a circular motion.

On a deep inhale through pursed lips, bring energy in as you move your hand toward your mouth. Exhale through your nose as you complete this circular motion. Your palm should be slightly cupped. Your chest should be open. Maintain this power for 11 minutes.

Place your hands on your heart and do long deep breathing through the nose. This will calm and relax you for 3 minutes.

To end, inhale deeply and hold for 10 seconds. Expand your chest while pressing your heart as hard as you can while lengthening your spine. Take that energy up and Cannon Fire Exhale.

Repeat twice more and relax.

#3 Kriya for Balancing the Aura

Sit in Easy Pose. Bend your elbows out to your sides at shoulder level. Slightly cross your hands in front of your open eyes. Spread your fingers wide.

Move your upper arms from your elbow, bringing your hands slightly out to the side and back again. Your upper arm should be parallel to the floor. Continue this movement rapidly and forcefully for 3 minutes.

Stand and move into Archer Pose. Bend your right leg forward. Your left leg should be straight back with your foot flat on the ground at a 45-degree angle. Raise your right arm straight in front of you. Keep it parallel to the ground and make a fist. Keep your thumb pointing up as if you are grasping a bow.

Pull your left arm back as if you are pulling a bowstring back to your shoulder. Face forward with your eyes fixed on the horizon above your fist. Begin bending your right knee so your body drops down and up again. Continue this powerfully and rhythmically for 2 minutes.

Switch sides and continue for another 2 minutes.

Switch again and repeat on each side for 30 seconds.

Come into Cobra Pose then raise into Downward Facing Dog. Alternative these poses quickly for 5 minutes.

Sit in Easy Pose with a straight spine. Play a recording of Wahe Guru Jio meditation. This meditation moves energy from the third chakra out into your aura. It then returns to the third chakra, energizing each chakra system.

#4 Kriya for Removing Fear of the Future

Sit in Easy Pose and rest the back of your left hand in the palm of your right hand. Your right thumb should be nestled into the palm of your thumb hand. Let your left thumb cross over it.

The fingers of your right hand should curve around the outside of your left hand. Hold it gently. Put this mudra at your heart center with palm-side resting against your chest.

Meditate to your favorite version of Dhan, Dhan, Ram Das Gur. Practice this for 11 minutes and gradually work up to 31 minutes.

To end, inhale deeply and relax. This kriya will force you to deal with your heart center. It will take away your fear of the future that has been created by the subconscious memories of the past.

#5 Kriya for Boundless Strength

Lie on your back and bring your arms and legs up at a 90-degree angle. Your arms and legs should be shoulder-width apart. Face the palms of your hands in towards one another. Listen to Nirinjan Kaur’s Say Saraswati. You may chant along with the music.

Maintain this posture for 31 minutes. This will help to renew your spine.

#6 Kriya for Being Human: Balancing Heaven and Earth

Sit in Easy Pose with a straight spine. Set up your mudra by placing your right arm up with your right elbow and forearm on the same plane as your shoulder. Your right arm should make a perfect 90-degree angle. Face your palms down towards the Earth.

Your left hand should be parallel to your right. Turn this palm facing up towards the sky. Keep your fingers together and very stiff throughout. Take in a Long Deep Breath and breathe mechanically for 9 minutes.

Begin squeezing your entire body as you breathe. Continue breathing very mechanically and rhythmically for 1 minute. This will stimulate your psyche.

Engage in Lion’s Breath. Stick out your tongue and breathe through your mouth. Continue holding this mudra and squeezing the entire body for 2 minutes.

Put your hands in your lap and sit straight. Breathe calmly. Meditate deeply. Go into thoughtlessness.

Har Singh Nar Singh by Nirinjan Kaur should be played for 6 and a half minutes. Next, play Sat Nam Wahe Guru. Pump your navel with the mantra, breathing voluntarily and mechanically. Do not allow your posture to change.

Pump your navel fairly quickly with the beat. Exhale with each pump of the navel. Let your navel dance for 4 minutes.

To end, inhale deeply and Cannon Fire Exhale 3 times. On the third repetition, squeeze your body and hold your breath a little longer. Then Cannon Fire Exhale out.

Be seated for a while and don’t try to get up.

#7 Kriya for Healing the Self

Sit in Easy Pose with your arms crossed, holding opposite shoulders. Your left arm should be over your right. Let your shoulders carry weight.

With your eyes closed, listen to Nirinjan Kaur’s Ang Sang Wahe Guru.

Sing with the tip of your tongue for 31 minutes.

#8 Kriya for Guidance

Sit in Easy Pose with a straight spine and eyes closed. Meditate to the music of Rakhay Rakhanahaar. Bring your arms up and hold your opposite forearms near your elbows.

Inhale in 8 parts. Gently swing your arms from side to side in rhythm with your breath and the music. Swing like you are rocking a baby.

Exhale and lower your arms into Gyan Mudra on your knees. Continue inhaling and exhaling to the music at your own pace for 31 minutes.

#9 Self-Care Breath Kriya

Sit comfortably in a meditation posture. Open your mouth and form a circle that is tight and precise. Place your hands over your Heart Center with right over left. Close your eyes and sense your aura under your palms. Breathe a steady, powerful Cannon Breath through the mouth.

Let your mind focus on the ring of your mouth. Shape your breath into this ring for 5 minutes.

To end, inhale and hold your breath, relaxing your mouth.

Mentally repeat to yourself: “I am beautiful, I am innocent, I am innocent, I am beautiful.”

Exhale through your nose and do this for a total of 5 times. Then relax. This kriya will increase your inner energy and strength. It will also boost your immune system and cleanse the body.

#10 Kriya to Solve Communication Problems

Sit in Easy Pose with a straight spine. Touch your thumb and pinkie finger together on each hand. Bend your ring fingers towards your palms but do not let them touch palms. Leave your index and middle fingers pointing straight up. Do not let them touch.

Meditatively listen to Beloved God, the first song on Singh Kaur’s Peace Lagoon.

Start this practice with 11 minutes and work up to 31 minutes. This kriya will activate the Mercury power of communication.

The post How to Practice Kundalini Meditation: 10 Kriyas to Try and Their Benefits appeared first on YOGA PRACTICE.

After sound therapy, emotions are calmer and the mind is clearer. 

Sound vibrations affect the body even after the singing bowls have been played. This acts as a testament to the powerful effects of their vibrations.

To understand how sound can improve your health, you must first see yourself as a spirit or energy. We all have a Divine design and specific vibration within us.

Start to view your body as an instrument. Each energy center or chakra in the body represents a note or vibration on the musical scale. As the vibration from the singing bowl runs through the body, it calibrates the chakras.

This helps the chakras to run at their most optimal tone. 

If you’ve heard an instrument be tuned before, you’ve heard its resonance. The energy centers in our bodies are like musical instruments. They can get out of tune easily. But singing bowls help the human body to reharmonize and recalibrate.

What Is a Singing Bowl?

A singing bowl is typically crafted from bronze alloy. It is made up of seven different metals.

Each precious metal is connected to the planets of the galaxy. 

• Lead (Saturn)
• Tin (Jupiter)
• Iron (Mars)
• Cooper (Venus)
• Mercury (Mercury)
• Silver (Moon)
• Gold (Sun)

Traditional singing bowls were hammered by hand. Each was tuned to play a note that corresponded to a different chakra.

Singing bowls can vary in size as well. Two-inch bowls have a very high chime that is clearing and uplifting. And thirty-inch bowls create a deep grounding vibration. This way, you can customize your sound experience depending on what you need.

All Tibetan singing bowls transmit a grounding and clearing energy. 

“Strikers” are the most commonly used accessory with singing bowls. They are used to strike the bowl or rotate around the rim of the bowl. Strikers are often made of wooden mallets.

The sound of a singing bowl can cut through dense energy. This can allow for move energetic blockages to be removed from the body.

Singing bowls are often called “Tibetan” and are thought to be native to the Himalayas. But the true origin and original function of the bowls are still a mystery. They may date back as far as 560-480 B.C. and have been used in Tibet for centuries.

More recently, sound baths have become popular in Western cultures.

This is a great way to practice zen and meditation.

What Is a Sound Bath?

A sound bath is a session in which practitioners will create healing sound vibrations with singing bowls. Other instruments are also used to create this environment.

When you are bathed in sound, you are bathed in the energy of these healing vibrations. 

Sound waves can help calm the mind. They can help you relax and enter a meditative state. There is some science behind what takes place in these healing frequencies. But researchers do not fully understand how singing bowls impact the brain.

But some research shows that Tibetan singing bowls can lower blood pressure.

They can also promote positive mental health outcomes. Another study found that bowl meditation had positive effects on one’s moods. Their anxiety, pain, and spiritual wellbeing felt nourished.

To better understand how singing bowls heal you, let’s dive into an example.

If your throat chakra is “out of balance,” it can manifest in the physical body. Some examples include a sore throat, laryngitis, thyroid issues, mouth disease, tonsillitis, or throat cancer. Holistic medicine uses singing bowls to recalibrate the chakras and balance these imbalances.

We all have a divine blueprint or design. The sound of the singing bowl aligns us with that blueprint. 

Our blueprints infuse into our physiology. This way, when chakras are aligned, they assist the body in returning to its original perfection.

This is about the quantum level of our being.

Singing bowls can help raise our consciousness and provide substantial healing. 

Sound’s Effects on the Body

Sound is undoubtedly one of the most powerful media. 

It can take the human spirit into different states of consciousness. Tibetan singing bowls have also been used for deep relaxation. They can also aid in muscle regeneration, relieve pain in the joints, muscles, and shoulders, ease pain related to sciatica, and improve digestion functions.

If you suffer from headaches, migraines, or spine injuries, sound therapy can also help. It improves circulation and releases tensions or blockages. It also opens up your energy flow and eliminates toxins from the body.

When you relax with the sounds of a Tibetan singing bowl, your concentration improves. 

Your emotional tensions and blockages are eased. Sound and its vibrations can ease mental or emotional pain. It can also help with low self-esteem, worry, fear, anger, anxiety, depression, and insomnia.

Singing bowls and unique tones have also been used to stabilize blood pressure. They can ease asthma-related issues and renew the functioning of the adrenal gland. Additionally, singing bowls can open and stabilize meridians and improve synaptic responses in the brain.

Sound has also helped children with hyperactive disorders.

Overall, sound can aid in various ways. Check the lists below to see the specific benefits that sound can provide.

The Physical Effects of Vibration on the Body

• Deep relaxation and muscle regeneration
• Provides pain relief for joints, muscles, sciatica, headaches, migraines, digestive system, spine injuries, shoulders, and improved blood circulation
• Better digestion
• Atoms, molecules, cells, tissues, and organs function in a more synchronized way
• Better energy flow
• Elimination of toxins from the body
• Better immune system

Mental and Emotional Effects

• Relaxed mind
• Mental and emotional tensions and blockages eased
• Better concentration
• Inner feelings activated and released
• More energy and strength in everyday life
• Alleviated mental or emotional pain
• Improved self-confidence
• Boosted creativity and productive potential

Spiritual Effects

• Positive feeling of self
• Better balance and harmony in life
• Experiences of bliss
• Cleansing of chakras and Nadi-astral channels
• Higher frequencies reach innermost essence, boosting energy and vibrational levels
• Opens up higher and more intense vibration of love

There are numerous beneficial effects of sound therapy. But Tibetan singing bowls should not replace classic healing methods altogether. Instead, they should act as a tool to ignite one’s spiritual intelligence.

Sound frequencies can be an incredibly effective tool to uplift the body’s energy. 

This can help to clear out any negativity or blockages. Singing bowls help release what no longer serves you.

They can also assist you in manifesting your intentions. 

When your energy field is aligned and in balance, this will be reflected in what you manifest. Singing bowls can help you with this.

The whole universe will open up as you delve into sound. You may be preparing your mind for meditation. Or you may be looking to expand your practice as a whole. Either way, sound therapy, and singing bowls will help you along your journey.

How To Use a Singing Bowl

Learning to use a Tibetan singing bowl can be simple and fun. You don’t need to save your singing bowl experiences for formal sound baths or yoga classes.

Instead, you can invest in a singing bowl. 

This way, you can use it anytime you like and customize your experience to your individual needs.

#1 Find a Quiet, Sacred Space

Put your phone on airplane mode. Decide on a set amount of time for your sound meditation. You can do this for 5, 10, 15, or 20 minutes. Make sure that you can relax in this space without being disturbed. You want to dedicate yourself to this sound bath experience.

#2 Take Deep Breaths In Through Your Nose and Out Through Your Mouth

Make sure these breaths are slow and deep. Set an intention for your sound bath as you do this. Your intention may center around feeling grounded or releasing anxiety. It might be about cultivating forgiveness, compassion, or relaxation.

#3 Hold the Bowl In The Palm of One Hand and The Mallet In the Other

Begin by chiming the bowl with the mallet. You can tap the mallet on the edge of the bowl so the sound rings out. This will create a beautiful ringing sound that will clear the energy of the space. This sound will help to amplify your intention.

#4 Option to Swirl Your Mallet Around the Rim

Swirling the mallet around the rim of the bowl will create a singing sound. If you do this, keep contact between the mallet and bowl. It may take a few times around for the sound to slowly build. Be sure to allow the sound to ring freely. Take moments in between chiming and swirling to breathe deeply. Listen to the sounds as well as your breath.

#5 Scan the Body and Notice Any Sensations

As you listen and breathe, take note of any sensations that arise. If thoughts or emotions come up, acknowledge them, and allow them to pass. Bring your attention back to the sound of the bowl. Tune into your breath to stay in the present moment.

#6 At the End of Your Practice, Express Gratitude

Take a moment to express gratitude for what you just experienced. Take note of any shifts you may have felt mentally or physically. Ask yourself if you feel calmer, lighter, or uplifted. To end your practice, bow to yourself. This way, you are acknowledging the self-love and self-care you have just practiced.

Final Thoughts on Meditation Bowls

Sound therapy is one of the quickest and most effective ways to restore harmony. It can help you relax as you take a moment to tune into yourself.

Any kind of music can be therapeutic. But singing bowls have powerful energy. 

Millenia sound has been used as a tool to awaken deep states of consciousness. By engaging in the sounds of the singing bowls, you can expand your consciousness.

You can also correct energetic imbalances that may be harming you.

The sound of the singing bowl will vibrate with the energetic lines of the body. This will help to balance out those lines and allow them to function properly. Kundalini energy is also released during this process. It rises along the central energetic channel along the spine. It can feel like a subtle tingling in the muscles when this energy is activated.

Sometimes, Kundalini energy can feel slightly uncomfortable. If there are blockages along your energetic lines, this energy is working itself out. But do not be afraid of this discomfort. Allow your body to work through the tension. It will eventually find its way towards relaxation.

Exercise patience and kindness towards your body. 

Sound therapy has also been beneficial for deaf and hearing disabled practitioners. Even though they cannot hear the sound, they can feel the vibrations. This acts as a testament to the singing bowls and their powerful properties.

Singing bowls are a great way for you to explore your meditation and yoga practice. Sometimes you can find yourself disconnected from your practice. But singing bowls can help reignite that fire within you.

Allow yourself to be open to what singing bowls have to offer. To receive its benefits, you must view yourself as sacred energy. In this way, you are cultivating a sound experience that is specifically designed for you.

In this way, sound therapy is customizable and deeply personal. 

So root yourself in the grounding vibrations. Let your body be informed by these frequencies.

Give yourself over to different forms of yoga while exploring the different senses. Opening yourself up to sound therapy will only expand your practice.

The post How to Use a Meditation Bowl to Shift Your Consciousness appeared first on YOGA PRACTICE.

With so many styles of malas, it can get a bit confusing how to begin a mala meditation practice. This guide will tell you everything you need to know about malas, how to choose your own mala and take care of it, and how to get started meditating with a japa mala.

What is a Mala

Mala in Sanskrit is translated as “garland.” A japa mala are garlands of beads used for meditation.

They are made of strings with 108 beads plus one larger bead at the end. A tassel is usually attached to the end too.

Malas can be made with Rudraksha seeds as beads. In India, especially those who follow Shaivism, they believe that these Rudrakasha are the tears of Shiva.

Other materials that mala beads can be made of are different kinds of wood, precious stones, and metals..

Interestingly, the English word “bead” evolved from the Middle English word which means prayer. The shift in the meaning of the word came about with the development of the Catholic rosary where each bead on the string is used to count a particular prayer.

Even though many now wear malas as a fashion accessory, this is not a modern phenomenon. As far back as the Ming Dynasty, malas were already used by the Chinese court as an accessory.

Prayer Beads Around the World

Most yogis wear malas which have 108 beads. This is an auspicious number in many Eastern traditions. There are numerous theories why this is so, including simple to complex mathematical equations.

Suffice it to say that 108 is so important, that many spiritual practices including Hinduism, Buddhism, and Jainism consider this a sacred number.

A Japa Mala has 108 beads plus one bigger bead called a guru bead to help you meditate 108 times. But other religions and cultures have strings of beads used to help count prayers or meditation.

Roman Catholics count prayers on a string of beads called a Rosary. This consists of 5 sets of 10 prayers for the Blessed Virgin Mary, mother of Jesus Christ. Between each set of 10 are separator beads which signify where to pray The Lord’s Prayer and a Glory Be prayer.

A set is called a decade. And on each day of the week, the rosary is used to remember a different part of Jesus’ life.

The end of the rosary has four beads and a cross depicting the crucifixion.

Protestant Christians also have their own version of the Rosary which consists of four sets of seven beads.

Seven is a significant number for the Christian and Jewish faiths. They believe that God created the world in seven days and the Church calendar has seven seasons.

Each set is called a week and are separated by cruciform beads. At the end of the string is one invatatori bead and a Christian cross.

Islamic prayer beads are called tisbah or misbaha in Arabic. Indian Muslims call their prayer beads subha. These strings contain 99 beads which signify the 99 names of Allah as revealed in the Quran.

According to Abu Huraira, who was one of the companions of the prophet Muhammad, if you memorize all 99 names, you are sure to enter heaven.

Parts of A Japa Mala

Even a japa mala can be made with different styles. Some have overhand knots between each bead, others may have adjustable knots so that the beads slide while counting, and others may or may not have a string tassel at the end. These are the most common elements found in japa malas:

Guru Bead

The guru or meru bead at the end of a mala is the biggest bead on the string. It can also be made of a different color and material than the other beads.

It is not counted towards the 108 beads for meditation. When you are using your mala during closed-eye meditation, having a bigger guru bead will help you feel when you reach the end of your meditation.

108 Beads

As previously mentioned, 108 is an auspicious number. Some malas can be made with multiples of 9 for a shorter version.

Usually, these beads are used to help count 108 prayers or mantras while meditating.

Other Common Mala features

Overhand Knots

Most malas are made with a continuous string with a knot between each bead. These knots make the mala more secure so that the beads won’t all slide off if the mala ever breaks. They also help preserve the beads since they won’t rub against each other constantly.

Some malas will have spacer beads in between each bead instead of knots.

The malas used in many Buddhist sects don’t have knots between each bead. Instead, their malas are adjustable in length so that the beads easily slide a few centimeters to the other side. The sound made by the beads when they hit each other is also an important part of meditation in some sects.

Counter Beads

Some malas will have extra little beads after 27 beads (or at other intervals). This has a dual purpose. Some say that the difference in the shape of the bead helps keep you alert and aware while meditating.

Others also say that this is a useful place to stop meditating and remember to resume your meditation at a later time.

Tassel

A tassel made of silk or cotton may be attached to the end of a mala. This is a talisman that represents your connection to your highest truth.

A tassel can also resemble the roots of a lotus which is often referenced in yoga practices. Without mud, no lotus.

But some malas may also simply end with a guru bead, a knot, three decorative beads, or a charm of a symbol that is meaningful to you.

Choosing Your Mala for Meditation

Many people say that a mala must be blessed and given by a guru. But there is nothing wrong with also purchasing or making a mala that will have special significance to you.

With so many styles of japa malas available, here are a few factors you could take into consideration when choosing a mala.

Semi-precious stones and crystals have healing properties which lend well to a mala meditation. Clear Quartz for example can help you cultivate clarity and connection to the divine.

Jasper, especially red jasper mala beads, have a grounding effect and can help connect you to your root chakra.

Amethyst is another popular stone that can energize your crown chakra.

Beads made of wood and other organic material also have special significance. Many traditional japa malas from India are made from Rudraksha seeds which are important to devotees of Shiva.

Devotees of Lord Krishna may have japa malas made of Tulsi, also known as Holy Basil.

You can look up the qualities of various stones and wood to see how they can help you.

The best way to choose a mala is to follow your natural intuition. Use your personal aesthetic and preference for colors, texture, and materials used to make a mala.

Sometimes, you may even be surprised to see yourself drawn to a mala with colors you don’t normally like. Trust this intuition and you may find that when you research the stones afterwards, they are exactly what you need.

How to Wear a Mala

Many people wear their japa malas like a necklace or a bracelet. But you may hear from more strict and traditional meditators that malas should not be worn like jewelry. Instead, they should be kept in your pocket or on a special place on your altar or sacred place.

But there isn’t really anything wrong with wearing your mala around your neck or on your wrist. You will find many Buddhist monks or Indian Sadhus (holy men) wearing their malas this way.

In some Buddhist sects, malas are always worn on the left wrist. And in other sects, a monk would only wear a mala visibly on their neck if they have mastered how to teach meditation.

Your spiritual and meditation practice is your own, and so is you mala. So it is up to you to be as strict with the teachings of your chosen path, or you may also follow your own personal path.

How to Meditate with a Mala

A japa mala is primarily a tool for meditation. The most common way to use it is to sit with your mala and place your index or middle finger and thumb on the first bead after the guru bead. Recite your mantra, and move on to the next bead.

Your eyes may either be open or closed.

While this type of meditation requires you to set aside a few minutes daily, others also use their mantras to count their mantras as they go about their daily business.

You will often see Tibetans walking the streets of Dharamsala in Northern India reciting their mantras with their prayer beads in hand at all times of the day.

Suggested Mantras to Use with your Japa Mala

A mantra is usually a Sanskrit verse or phrase. But it can also be a phrase or word in any language that has special significance to you.

These are some of the most common mantras that are used for japa mala meditation.

Om Mani Padme Hum

This mantra is very popular among Tibetan Buddhists. The literal translation of each word is simply: OM (a sacred sound); Jewel; Lotus; Enlightenment.

The standard translation means: The Jewel is in the Lotus.

This is one of the most important and well-known of all mantras and saying it regularly will help make you compassionate and reach Buddha-hood.

Om Nama Shivaya

This popular mantra is called a Panchakshari Mantra. It has five syllables: na-ma-shi-va-ya, preceded by the sacred sound, OM.

It is a special mantra to all who use it for meditation, and in particular for Shaivites, because it gives salutations to the Lord Shiva.

But because Shiva is a personification of Pure Consciousness, the meaning of this mantra is really, “I honor the divinity within myself.”

OM

Your mantra or affirmation for your meditation practice can also be as simple as saying the sacred syllable, OM.

This sound vibrates at the frequency of the universe and begins many mantras and vedas. It represents Brahman, the omnipotent, omnipresent source of existence. The sound OM helps you to conceptualize the unknowable.

The syllable is made up of three sounds: A-U-M. To make this sound, you open your mouth wide to sound out “Aaa.” Then slowly start to bring your lips together to form the sound “Ooo.” Finally, the syllable is sealed with the sound “Mmm.”

An important part of this syllable is the silence that comes after the sound when it is completed.

Conclusion

Meditating with a japa mala can be an important part of your daily spiritual practice. Even just wearing it or keeping it with you can help remind you of what is important to you.

Many religious and spiritual traditions all over the world have their version of these strings of beads. And just like malas come in many styles, the mala you choose can also be as unique as your own spiritual practice and needs.

The post Everything You Need to Know about Mala Beads and Japa Meditation appeared first on YOGA PRACTICE.