When the word “meditation” comes to mind, people often consider someone sitting in “criss-cross applesauce” on the floor somewhere alone. But this couldn’t be further from the ideal meditation practice.
Meditation can be considered the moment of being “in the zone” while practicing something, working out, etc. Notice how you concentrate while practicing your favorite hobby. This within itself is a meditative state. Here are several different practices to help you begin your meditation journey.
New Moon Sound Bath Meditation
Breathing Techniques
Breath is FOUNDATIONAL to meditation. This is why it I added it first in this meditation section.
It is important to take note of your breath during meditation, as it is the easiest and quickest way to begin and gauge your meditation process. Breathing is the only involuntary response in our bodies that we can control. Exhaling produces an involuntary state of relaxation (picture “breathe in breathe out” during childbirth). During a deep tissue massage I’ll frequently tell clients to take a deep breathe in and out to help encourage relaxation.
Most people only use a fraction of their potential lung capacity, leaving more than 80% of stale air and prana in the lungs. Hatha Yoga places an emphasis on breath and movement together for that very reason. With integrated breathing, benefits of a yoga practice are greatly enhanced by enhancing relaxation and awareness.
You’ll notice a considerable difference in your breathing at the end of this program. In doing so I hope you experience the state of mental clarity and mindfulness which really ignites my personal yoga journey daily.
CLAVICULAR BREATHING – the most shallow type of breathing. The shoulders and collarbone are raised while the abdominal is contracted during inhalation. Maximum effort is made, but minimal air is obtained within the lungs.
INTERCOSTAL BREATHING– this breathing style involves the contraction of the intercostal(rib) muscles expanding the rib cage.
DEEP ABDOMINAL BREATHING– this breathing style is best, as it fills the lungs entirely with fresh air and expels stale air that is stagnant in the lower lungs. This breathing style is slow, deep and properly uses the diaphragm.
FULL YOGIC BREATHING– full yogic breath is a combination of the above mentioned breathing techniques. Beginning with deep breath and a continual inhalation through the clavicle and intercostals, this breathing technique uses proper diaphragmatic breathing as well.
Breath Awareness is an amazing way to ground yourself before your practice and throughout the day. It only takes a few minutes to re-center yourself with this practice.
Click here to listen to a short guided meditation and ground yourself in minutes.
This exercise is perfect to begin your day. It only takes a few minutes and the benefits are PROFOUND. Great for sinus issues also.
Sound Healing & Guided Meditations
Enjoy this 12 minute meditation. Click Here to listen.
Short breath awareness meditation and sound bath.
Enjoy this short guided meditation for manifestation as it leads to a sound bath.
Enjoy this short guided meditation and 10 minute sound bath meditation.
Visualizations
This mindfulness exercise is designed to open our eyes-and all of our senses-to the pleasures of everyday life. We cannot be calm if we are always rushing from one thing to the next. Appreciating the small things can create tiny pauses in the day, which helps to engender an overall sense of calm and perspective.
- Make a list of the five senses-sight, smell, taste, touch, hearing. Leave a space between each heading.
- Take the list with you when you leave the house. Try to notice an interesting stimulus for each of the senses: The smell of a coffee shop that you walk by, the color of a front door, the texture or temperature of a handrail, the taste of your chewing them, the sound of a bird in the trees.
- Stay where until you have noted something under each heading, and can say that all your senses have been engaged. Try to keep the sense of engagement as you continue on your journey.
- You might like to make a point of writing down your observations in your journal. You may be surprised at how diverting the challenges, and at how fascinating it is to look through past entries.
Excerpt from Calm by Dr. Arlene K. Unger
Some of the most successful people in history have something in common, they all credit their achievement to their journals and Journaling. The power of written word is a great tool to use while getting and staying clear on your vision!
Some people may find it difficult to start out, so I’ve decided to post prompts to help give you ideas and inspiration. This journey of Self Discovery isn’t pretty, glamorous or easy, but it sure is worth it!!! Feel free to share in the comments!!
Most people see themselves as a combination of the two, which is true depending on a plethora of life experiences. But in reality, we all tend to linger on one end more than the other.
1. Describe the difference between an optimist and a pessimist in your opinion.
2. Give an example of how you exhibit both traits.
3. Explain which side you see yourself on most of the time, and why?
Finding balance can be thought of as an ongoing process in which your mind and your body converse and negotiate with each other and with the space around you. Your process of finding balance involves the surface on which you sit or stand, the surrounding objects that me supporter upset your balance, and your own ever-changing perception of space and stability. As you balance your body on your yoga mat, consider how you might create balance and other parts of your life by accepting that you were in a constant state of process.
- What areas in your life do you feel need the most balance?
- What does an ideal week of balance look like to you? A month? A year? The rest of your life?
- What little steps can you take today to begin the process?
Sometimes short-term solutions are necessary. A but of fancy footwork can get this month’s rent or tuition paid, or a school or work assignment turned in on time. But a lifetime of close calls is stressful and fatiguing. Time spent constantly scrambling to meet our deadlines can deplete us of energy better applied to pursuing our dreams and enjoying our lives.
What do we need to do to make our lives easier, more manageable? Let’s do some planning. The quick fix may serve to get us through a crisis, but crises recur when the underlying cause is not addressed.
- Write down one of your goals and devise a long-term strategy as to how to accomplish that goal.
Excerpt from Black Pearls by Eric V. Copage
All of us, being human, have times that are awfully difficult. We are challenged in all sorts of ways- poverty, failed love (both romantic and familial), addictions.
Some find spiritual sustenance in a song, in poetry, art, nature, or in their children. Others find it in church or through prayer. We should know what works for us, what brings us through our worst moments and renews our conviction that life is worth living, that things will improve.
- Take five minutes to reflect upon what gives my life meaning. I will remember to use this song, line of poetry, or comforting image to help renew my strength when I am in despair or when I need inspiration to go on fighting.
Excerpt from Black Pearls by Eric V. Copage
Here’s a little morning or evening ritual for you all to practice. It’s one of my favorites, hope you enjoy. 
Grab your favorite tea and tumbler stone(make sure they’re POLISHED crystals and you’ve researched that its okay to go in water) I’m using rose quartz and clear quartz.
As you set your water to boil, clean your stones and create an intention you’d like to focus on that day. Or if you’re making this in the evening, reflect on your day.
Pretend it’s the end of the day or the following day and you are reviewing all the amazing things that came to fruition.
Stay in that sense of gratitude as you place the stones in your mug and prepare your tea.
As you begin to drink, embody appreciation with each sip. Notice how your days will naturally follow accordingly.
Alternatively, notice how well you rest when you set intentions. My favorite evening affirmation is “I will wake up rejuvenated and refreshed”.
Try what works for you and affirm your intentions accordingly. I love you. 
