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Hatha Yoga & Meditation Techniques
& Resources
(continued) by
Marianne Woods Cirone, M.S., R.Y.T., Certified Yoga Teacher
(Click on
Types of Meditation to
view the first part of this article).
Meditation Resources
Stephen Bodian, former editor of Yoga Journal has written
Mediation for Dummies, (shown left) an overall guide to meditation which covers all the basics, dozens of
techniques and specific meditations. Athletes and those challenged by
illness will appreciate the chapter on Using Meditation for Healing
and Performance Enhancement. Along
the same lines is The Complete Idiot's Guide to Meditation
by Joan Budilovsky and Eve Adamson (shown below, left). Budilovsky and Adamson also provide a
wide array of information in a humorous and open-minded manner which is
especially appreciated by beginners. Not only do they believe that
meditation does not conflict with religious beliefs, they also give
suggestions on adapting mediations to suit your own spiritual
inclinations.
Present Moment Awareness
by Shannon Duncan (shown left) is a popular book on mindfulness
meditation by a man who became a multi-millionaire by the age of thirty
and then realized that money would not make him happy. He then
focused on living in the present moment and provides instructions on
techniques that readers often find life-changing.
Meditation: Path to the Deepest Self
by Michal Levin is an aesthetically
beautiful book by DK Publishing. The colorful photographs and
illustrations make reading this book a pleasure, and the poetic
descriptions of meditation and techniques seem an extra gift. Levin
was a broadcaster with the BBC when meditation helped her to discover her
gift for intuition and she describes her journey and suggested techniques
with this lovely book.
Simple
Techniques and Tips for Meditating
Stephen Bodian, author of
Mediation for Dummies, writes that you can learn the basics of
meditation in five minutes, but has written a 350-page book about it.
hile
the basics are simple, it is a fascinating subject and there is a great
depth to the teachings available on it.
While there are countless
variations to meditation, below I describe a commonly used series of
basic steps to meditation.
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I
have rarely heard anyone talk about meditation who hasn’t mentioned
consistency with time and location, so if you can try to develop
consistency. Creating a sacred place and using it consistently will
help you to get into the meditation more easily. If consistency
is virtually impossible for you, don't let it be an obstacle for-- do
what works for you.
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Sitting
upright is the preferred pose, because it is important to have your
head, neck and trunk in a straight line to enhance energy flow and
proper breathing. Laying
down can only work if you don’t fall asleep, which adds another
potential obstacle. If
you are sitting, it helps to have a small cushion under the sitting
bones as this will help to keep your posture erect.
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Bring
your attention away from external activities and bring your focus to
your breath. Breathe in
and out through your nostrils. When
thoughts come into your head, gently let them go by and draw your
attention back to your breath, which should be quiet and natural.
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A good meditation practice
is the Hong Sau meditation (Hong Sau represents the holy gander, that
returns home, as your spirit does as well). As you inhale, focus on
the sound of the word Hong, and exhale to the sound of Sau. Let
the breath slow and the space between the thoughts and the breaths
lengthen naturally.
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As
you begin a practice, the most important thing is to be sure that the
process is enjoyable so that you will want to return to it again and
again. Two to three
minutes in the beginning is plenty; anything over fifteen to twenty is
likely to be counterproductive, but be your own judge.
Meditation is about getting in touch with the wisdom within.
Meditation Music
Click on the items below
for soothing meditation music.
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Meditation Techniques
