Matthew Thorpe, MD, Ph.D. said in one of his articles that meditation can reduce stress, controls anxiety and promotes emotional health. But there are some difficulties that we face when it comes to actually focus on meditating and many people ask how to meditate properly. Well, there could be a solution to our problems and that is yoga!
I am going to enumerate some of the things that you can do that will help your meditation regimen. But first, let me go down to the basics:
If you are barely starting or you want to give meditation a try, your surroundings can affect the quality of your meditation. Try to find a quiet place, where your mind can be at ease and you won’t be bothered as you meditate. Noise might make you want to cut your meditation short. Also, try to find a serene and peaceful place. Spacious perhaps; as long as you have enough room to stretch before meditation.
Your outfit must also be comfortable as well and you don’t feel constrained when doing certain positions. Just a disclaimer, I usually include stretching in meditation just so the body can wake up before you meditate.
You can skip the stretching part if you want. If you just woke up from a good sleep and decide to meditate as soon as possible then you should do it!
5 Stretches To Do Before Meditation
These stretches are very stress relieving. In a stressful day at work or school, these poses will make you feel much calmer.
Maybe you don’t want to stretch before meditating but just a piece of advice, you should.
Bhujangasana, or the Cobra Pose, starts with laying on your stomach and then lift your chest up with eyes looking forward. This pose of the Surya Namaskar relieves tension on your back, abdomen, and shoulders, that is why you can feel a really good stretch in that area.
This asana pose will give you a relieving stretch in the thighs and hips. Balasana is also a good resting pose and can take away your stress and anxiety. You can do this pose after the stretches I will enumerate.
Be as steady as a tree when you do Vrikshasana because if you do this right, it will give a tremendous improvement in your spine, and will also be a benefit in your posture and balance.
Let your feet be set wide apart and have one hand touch your foot, the other hand will be raised above your head, and your gaze will be to the sky. The Trikonasana pose or the Triangle Asana is a stretch that relieves the parts of the hips and below it. It also strengthens your legs.
5. Adho Mukha Vrksasana
This pose is also called the downward facing dog, it is good in calming your brain down especially if you went through a heavy amount of stress today. It not only stretches but it can also keep your blood circulating properly.
Yoga Poses for Meditation
After doing the stretches listed above, it’s time for you to meditate! There are at least four that you can interchange in your daily routine. I think the 4th pose in this list is everybody’s favorite position.
1. Quarter Lotus
Have your legs loosely crossed together and your eyes closed. This pose is advisable for beginners.
2. The Half Lotus
Be careful with this pose because there might be more demand for flexibility in this part. Beginners should be aware if it makes them feel uncomfortable when doing it.
3. Full Lotus
The most historic pose of them all is the Full Lotus. You need to exert much flexibility for this pose. Remember to focus on your breathing and feel calm while doing this yoga pose.
This corpse or dead body posture is the simplest meditation yoga posture of them all. Just make sure you don’t fall asleep while doing it. Savasana is also a cool down after a yoga exercise.
How consistent is your Meditation Routine?
An article from the Business Insider wrote that Arnold Schwarzenegger has advocated his life in transcendental meditation (TM). “I did 20 minutes in the morning and 20 minutes at night, and I would say within 14 days or three weeks, I got to the point where I could really disconnect my mind … and learn how to focus more and calm down,” he said.
The point is, meditation can be successful when you are persistent in your routine. Start small. You can begin meditating at least eight minutes per day. If you can achieve spending eight minutes for two weeks then increase two more minutes in the timer. From eight, ten, twelve… goes on and on until your meditation time is progressing.