Meditation can seem very intimidating to a newbie. The stereotypical meditator is seated in a lotus posture with 'gyan mudra,' looking so effortless that they could levitate without shock value. But meditating is much more accessible than you might think. All it requires is tuning into your breath. No quiet spaces, no trendy pillow to sit upon, no hand positioning necessary.
Samavritti - Equal Part Breath
Equal part breath is one of the simplest avenues to meditation. Simply focusing on controlling the breath’s patterns can lead the way to numerous benefits. You don’t even need to be sitting still for this one.
Benefits of Samavritti
Focus of the mind, anchoring itself into the present moment.
Increased flow of prana, the energy that is life, throughout the body.
Decreased stress levels and strengthens ability to react to stress in a more flexible manner.
Improved respiratory functionality.
1. Bring the attention to your posture, finding a comfortable seat, stance or reclined position.
2. Relax the eyes closed and take a few natural breaths in and out.
3. Seal your lips and sip in air through the nostrils to the count of four.
4.With the lips sealed, exhale through the nostrils to the count of four.
5. Continue like this, matching the length of the inhalations and exhalations.
6. Increase the length of the breath as you go, finding the entirety of your lung capacity.
7. Repeat for 10-20 rounds.
Nadi Shodhana - Alternate Nostril Breathing
In sanskrit, nadi means 'channel' or 'passage-way. Shodhana translates 'to clear'. This breathing technique is meant to purify both nostril channels to achieve a greater sense of balance and openness for prana, or energy, to flow equally through the body.
Benefits of Nadi Shodhana
Reduces stress and anxiety
How-To: Nadi Shodhana
Viloma - 3 Part ‘Interrupted' Breathing
This technique suspends the breath at 3 points to determine a true beginning, middle and end of the breath. Viloma, meaning against the natural flow, helps invite more structure to your meditative work.
Benefits of Viloma
Improves control over your breath.
Relaxes the nervous system.
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