To retreat is to disconnect from the everyday routine.Read More
By Jacquie Stephens, E-RYT200
Beginning a Meditation practice can be daunting, which is a commentary on our society … that slowing down and being in the present moment is something that we crave yet it makes us nervous to try!
The basic principles of meditation are relaxation and breathing. If you can find a few minutes each morning and evening to practice, you will begin to feel the benefits of meditation very quickly; a few minutes a day can make a difference. Personally, it took me 15ish years of practicing yoga to achieve a consistent meditation practice. Meditation has lowered my reactiveness, helps me deal with chronic pain, even can help me dissolve a headache or stomachache. When I meditate I find that I am healthier, calmer and happier.
Benefits of Meditation: The benefits of meditation are well documented. Some of the earliest records of meditation date back 1500 years BCE and many religions, including Buddhism and Judaism, have records of meditation practice going back nearly as far. For instance – and I’m oversimplifying - in the Torah, Isaac (the patriarch) is described as going “lasuach” in the field. “Lasuach” is a term understood as a meditative practice (Book of Genesis 24:63). Ancient texts teach us that there has always been a central meditative tradition in Judaism.
Other forms of meditation evolved as non-religious variations of yoga traditions, such as the system of Transcendental Meditation, which became popular in the 1960’s. Instead of focusing on spiritual growth, secular meditation emphasizes stress reduction, relaxation and self-improvement.
The effects of breathing your way into meditation are grounding. Learning to use your breath to naturally calm yourself centers you for meditation and relieves many symptoms of stress.
Stress reduction, better focus, better sleep, anxiety relief, enhanced self-awareness, assistance with age-related memory loss, promoting feelings of kindness, assistance with addiction recovery, pain control, blood pressure regulation are just some of the benefits of meditation.
Let’s briefly talk about some of the benefits and why meditation helps:
Stress reduction: Mental and physical stress can cause increased levels of cortisol, which is a stress hormone. Cortisol will cause many of the harmful effects of stress, including the release the inflammation-promoting chemicals called cytokines, causing disruption of sleep, depression and anxiety, raising blood pressure and causing your thinking to become slow and sludgy. Meditation may also improve symptoms of stress-related conditions such as irritable bowel and fibromyalgia.
Anxiety Reduction: Less stress often means less anxiety. A regular meditation practice will help maintain lower anxiety over the long term. Meditation can also positively affect job-related anxiety. Since social anxiety, phobias and OCD can be symptoms of stress and general anxiety, meditation may help relieve those symptoms too.
Increased Focus and Memory: Meditation is training for your attention span, increasing the strength and endurance of your attention, much as physical exercise does for your body. Meditation may help you stay focused longer and remember details better. It is even suggested that meditation may reverse patterns in the brain that contribute to monkey-mind, worrying and poor attention. Improvements in attention and clarity of thinking may help keep your mind young, as mantra meditation has been shown to improve memory, attention and mental fitness in older meditators.
Improves Sleep: Will it surprise you to know that nearly half of American adults struggle with insomnia at some time? Meditation helps you control or redirect monkey-mind that can lead to trouble falling asleep. Additionally, meditation can relax the body, release tension and place you in a peaceful state where you are more apt to fall asleep and stay asleep.
Pain Control: A consistent meditation practice is found to decrease complaints of chronic or intermittent pain. Your perception of pain is effected by your state of mind. The quieter your mind the more likely you are to be able to “control” your pain.
There are many reasons to try meditation. Slowing down and being present brings many benefits. Here are tips when starting or freshening up a meditation practice:
Keep track of your practice: when you meditate, how long, guided or on your own, whatever details are helpful. You can use an app or keep a journal.
Meditation Apps: My personal favorite is Insight Timer, and there are many others. The apps have timers and keep track of your practice, they have guided meditations of many varieties and lengths with different teachers. Some of the apps also have talks and classes.
Try to Meditate at about the same time every day. You can meditate pretty much anywhere you can sit still, so try different places from time to time.
Try to do breathing exercises before Meditation
Be comfortable, but not so comfortable you get sleepy. You can lie down, sit or be in a restorative pose.
There is so much information available about Meditation, it is easy to become overwhelmed. We are blessed at Simply Yoga to have teachers with remarkable meditation training and backgrounds. Mindy’s path to yoga came through Transcendental Meditation. Prema recently spent four months at an intensive Yoga, Meditation and Mysticism Training in Guatemala. Julie recently completed her 200-hour training in Yoga Nidra in India. Many of us share an interest in meditation and a passion for sharing it with the community. Simply Yoga has so many offerings that help you find or keep to your meditative path:
On a weekly basis, Julie Murphy teaches Stretch, Breathe, Yoga Nidra on Thursday afternoons from 4-5:15
Monthly, Julie Murphy offers a Yoga Nidra Guided Meditation
Prema teaches Yin & Meditation on Mondays at 9 a.m. and Tuesdays at 6 p.m. Prema is a frequent workshop presenter and collaborator, please check our schedule to stay updated.
Jerry Leeman teaches Meditation & Restorative Yoga on Wednesdays at 6 p.m. as well as Movement, Music & Meditation on Monday at 7:30 p.m.
Many of our classes include a meditative component, including our Yin, Restorative for Deep Peace and Restorative offerings.
Anya Castellano is offering her Crystal Singing Bowls & Meditation class the last Sunday of each month from 6 to 7:15 p.m.
I am presenting a workshop on Menopause & Yoga on December 1, 2018 from 1-4 p.m. Meditation is a very important tool for peri-menopause and post-menopause and will be included.
Julie and Prema are co-teaching Yoga Nidra, Crystals & Kirtan on December 2, 2018 from 3 to 5 p.m.
All classes and workshops are at Simply Yoga and you can pre-register at our website http://www.simplyyogadelray.com/workshops-events. Some workshops and special classes offer a discount for pre-registration.
Given our hectic lifestyles and the amount of stress many of us feel daily, a mediation practice only makes sense to keep your mind and body healthy. With so many offerings, Simply Yoga makes it easy to meditate.
Remember, the quieter you become, the more you will hear.
By Jacquie Stephens, E-RYT200
"The use of Positive Affirmations takes time, as you are creating new neural pathways in your brain. Come to this practice with gentle and loving energy."
At Simply Yoga we use Affirmations, Meditation & Practice to guide us each and everyday towards Peace, Lovingkindness & Compassion !
"1. I am a Channel of Peace and Well-being – my need for Peace is abundantly met.
2. I accept, appreciate and love myself. Unconditionally.
3. I feel Grateful for all of the Abundance that flows into my Life.
4. I experience a sense of Peace and Love with every Breath I take.
5. I radiate Peace and Love to others, helping them to be in a state of Peace and Love..
6. I am an Island of Calm, in a Sea of Uncertainty.
7. All is well. Right here. Right now.
8. I can release my past and live with Calm and Serenity.
9. I am aware of all the Beauty that is around Me.
10. I let go of Fear and Embrace Love.
11. I connect with the comforting Silence of my Soul."
In our Yoga practice, Mantras are often employed. Mantra is a Sanskrit word, generally defined as “divine speech”, or transformative sound. When we recite Mantra, not only do the words have power, but the very vibration and sound (which IS vibration) have power. Notice how your body often vibrates within as a word is sung or recited..or even breathed, like a whisper. According to Yoga teaching, the physical vibration in the body clears the Chakras, bringing another sense of peace and awareness. Chant mindfully and feel the difference….
Om…the universal sound vibration representing the world
Shanti….Sanskrit for Peace
When said or chanted, this is a simple prayer for peace within ourselves, and within all beings
OM MANI PADME HUM
Translation: The jewel in the lotus of the heart
Inspired by the lotus flower that takes root in the mud, yet blossoms beautifully toward the sun, this MANTRA is a reminder that transformation is possible under any circumstances. It is a much-used, often-heard Mantra among the Tibetan Buddhists.
OM NAMAH SHIVAYA
Translation: I bow to the goodness within myself
This MANTRA has roots in the Hindu tradition and it honors the god, Shiva.
It is a reminder that there is goodness within all things, and we honor that.
From Sheri Weiner:
In order to feel more at home in the present moment, it is important to try to stay aware, open, and receptive. Being in the present moment requires our full attention so that we are fully awake to experience it. When we are fully present, our minds do not wander. We are focused on what is going on right now, rather than thinking about what just happened or worrying about what is going to happen next. Being present lets us experience each moment in our lives in a way that cannot be fully lived through memory or fantasy.
How do you experience The Present Moment?
"When you nurture the inside, the outside will flourish".
Meditation is the art of getting still and being quiet in the mind. Making a daily commitment to yourself to Meditate will be the greatest gift to yourself that you can give. How do you sit still, how do you quiet the thoughts that appear? Pay attention to your Breath, it's always with you and will help keep you present and in the moment. How, why and when do you practice Meditation? Please share with us!
"At any Moment, you have a choice, that either leads you to your Spirit or further away from it" -Thich Nhat Hanh