Mindfulness Meditation - Bringing your mind into a meditational state is really the essence of your yoga practice. Meditation improves breathing, cultivates a sense of positivity, self awareness, self acceptance, concentration and quality of sleep. We all experience stress on a day to day basis. Running for a bus or delivering a speech are all perfectly normal situations that may increase stress levels. However, it is how we process or react to the stress that has the greatest effect on our health and wellness. Mindfulness Meditation reduces the effects of stress on our nervous system and promotes an opportunity to find calm in the chaos and be so much more present in the experience of life.
Pranayama - Breathing is of course fundamental to life. However, we so often take shallow breaths that whilst keeping our heart beating, rarely extends beyond our chest. In this practice, we learn specific breath techniques to strengthen our diaphragm with the aim of reducing anxiety, establishing greater mental serenity, detoxification, increased physical and emotional health.
Diaphragmatic Breathing (Deep Breathing) - Sit or lie down comfortably. Place one hand on your chest and the other on your abdomen. Inhale deeply through your nose, allowing your abdomen to rise as you fill your lungs with air. Your chest should remain relatively still.
Exhale slowly through your nose, pushing out as much air as you can while allowing your abdominal muscles to gently contract. If it feels more comfortable, exhale through the mouth until you can comfortably exhale through the nose, with the mouth closed.
Repeat for several breaths, focusing on the sensation of deep breathing.
Box Breathing (Square Breathing) - Sit comfortably with your back straight. Inhale deeply through your nose for four counts.
Hold your breath for four counts.(Retention)
Exhale slowly through your nose for four counts.
Hold your breath again for four counts. (Suspension)
Repeat the cycle for several minutes, focusing on the rhythm of your breath and the pauses of retention and suspension of the breath.
You can gradually build into this breath as follows:
Inhale four counts; Hold two counts; Exhale four counts; Hold two counts
Inhale four counts; Hold three counts; Exhale four counts; Hold three counts
Inhale four counts; Hold four counts; Exhale four counts; Hold four counts
Loving kindness meditation
1. Find a quiet space and sit comfortably in a quiet place where you won't be disturbed.
2. Focus on your Breath. Close your eyes and take a few deep breaths to centre yourself.
3. Cultivate Loving-Kindness Towards Yourself: Repeat silently or aloud phrases like:
May I be happy.
May I be healthy.
May I be safe.
May I live with ease.
4. After a few minutes, visualise someone in front of you that you love deeply and repeat the same phrases for them.
5. Extend these wishes to others gradually, including friends, acquaintances, and even those you may have difficulties with.
6. Finally, extend these wishes to all beings: "May all beings be happy, healthy, safe, and live with ease."
7. Take a moment to appreciate this practice and the positive energy you've cultivated. Slowly open your eyes and return to the present moment, carrying the feelings of loving-kindness with you.
Practicing loving-kindness meditation exercises regularly helps to:
1. Increase positive emotions. It cultivates feelings of compassion, love, and kindness towards oneself and others, leading to greater overall happiness and well-being.
2. Reduces the effects of stress and anxiety. Regular practice can lower levels of stress and anxiety by promoting relaxation and inner peace.
3. Improves relationships. It enhances empathy and understanding, fostering better communication and healthier relationships with oneself and others.
4. Enhances self-compassion. It encourages self-love and acceptance, helping individuals become more forgiving and compassionate towards themselves.
5. Increases emotional resilience. By developing a mindset of kindness and positivity, people may become more resilient in the face of challenges and setbacks.
Overall, loving-kindness meditation can significantly improve mental and emotional health, leading to a more fulfilling and balanced life.