Meditation
The Role of Meditation
In the mindful practice of yoga, meditation is used to quiet the mind, focus our awareness, and/or bring us to the present moment.
Types of Meditation
- Concentration – Mentally (eyes closed) focusing on the breath, counting the breaths (I recommend counting just to 10 and restarting so you don't drift away), or a specific chakra. Visually (eyes open) focusing on a lighted candle or other peaceful object while clearing away all thoughts except those related to the intended focus.
- Visualization (Guided Imagery Meditation) – A teacher or a recorded script guides students through a relaxing, focused visual journey or mental vacation, in which students are encouraged to push aside all thoughts and participate mentally in the visualization.
- Mantra -a sound, word or phrase is spoken aloud or silently (mentally).
- Stream of Consciousness – Observe ones own thoughts stream past in our minds as if on a movie screen. Acknowledging each thought without mental reaction, judgment or comment, then releases it with gentleness, and waits for the next thought.
Guided Imagery
Try using a meditation app to help you get started. Kaiser has some wonderful free guided imagery meditations Links to an external site. by the pioneer of guided imagery, Belleruth Naparstek. Also, if you have Kaiser you have access to the Calm app Links to an external site. for free. Besides the Calm app, I also like Insight Timer Links to an external site..
Mindfulness
Maintaining a moment-by-moment awareness of our thoughts, feelings, bodily sensations, and surrounding environment, through a non-judgmental and gentle view.
Mindfulness involves acceptance, when we pay attention to our thoughts and feelings we have a sense of curiosity versus judging them to be "right" or "wrong". When we practice mindfulness, our thoughts tune into what we’re sensing in the present moment rather than rehashing the past or imagining the future.
Mindfulness has roots in Buddhist meditation, however it has grown in popularity in the secular world by the work of Jon Kabat-Zinn and his Mindfulness-Based Stress Reduction (MBSR) program This program was started , at the University of Massachusetts Medical School in 1979.
Many studies have documented the physical and mental health benefits of mindfulness in general and MBSR in particular, inspiring programs to adopt the MBSR model for schools, prisons, hospitals, veterans centers, and beyond.
Kirtan Kriya -12-Minute Yoga Meditation Exercise
Kirtan Kriya (pronounced KEER-tun KREE-a) is a type of meditation from the Kundalini yoga tradition, it has been practiced for thousands of years. It involves singing the sounds, Saa Taa Naa Maa along with repetitive finger movements, or mudras. The melody of this is to the tune of "Mary Had a Little Lamb".
Research has shown this exercise has reduced stress levels and incrased activity in the areas of the brain that are central to memory. It's been shown to be effective for Alzheimers patients.
Read the instructions then use the youtube video to play the meditation while you complete the practice yourself.
Kirtan Kriya Insructions Links to an external site.
Kirtan Kriya (12 Minute Version)
Links to an external site.
Simple Mantras
Om Mani Padme Hum
Pronunciation: OHM-MAH-NEE-PAHD-MAY-HUM. Six-syllable mantra that is the essence of all Dharma and an ancient Buddhist mantra. In English, translates to “Praise to the Jewel in the Lotus.”
- Om = the vibration or sound of the universe; represents divine energy and generosity and purifies the ego
- Ma = represents ethics and purifies jealousy
- Ni = represents patience and purifies want or desire
- Pad = represents diligence and purifies ignorance and judgment
- Me = represents concentration and purifies attachment
- Hum = the unity of all; represents wisdom and purifies hatred