3 meditative Techniques to use anywhere

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. 

Conscious, meditative breathing is a powerful practice. When you focus on controlling the way you breathe, your body exits the 'fight or flight' mode of the nervous system, triggered in stressful situations, and enters the 'rest and digest' mode of the parasympathetic nervous system, allowing your being to relax.

These practices can be done anywhere, whether you are in the comfort of your home, at your desk or on your daily commute. Here are some meditative breathing techniques to try when you are feeling overwhelmed by the 'fight or flight.' 

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.

How-To: Samavritti
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. ​

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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

• Lowers the heart-rate
• Harmonizes the two hemispheres of the brain, resulting in equanimity of ease within the mind, body and emotional self.
• Improves attention, productivity and fine-motor skills.

How-To: Nadi Shodhana

1. Find a comfortable seated position, lengthening through the crown of your head to lift your spine.
2. With your right hand, create a peace sign with your index and middle finger. Place the two fingers in the space between your eyebrows. Allow your left hand rest comfortably in your lap.
3. Take a cleansing breath in and out through both nostrils.
4. Seal off the right nostril with your right thumb. Inhale through your left nostril.
5. Release the right thumb. Close off the left nostril with your right ring and pinky finger and exhale through your right nostril.
6. Inhale through your right nostril.
7. Seal the right nostril with your thumb and release your left. Exhale through your left nostril.
8. Repeat like this 7-10 times.
9. Finish with a cleansing breath in and out through both nostrils.
10. Ease out of it by slowly releasing your hand positioning and blinking your eyes open. 

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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.
Relieves anxiety.
Relaxes the nervous system.​​
​​How-To: Viloma

1. Find a comfortable position in the body with a long spine, either sitting or laying down.
2. Begin to lengthen your inhales and exhales, finding an equal-part breath.
3. Inhale 1/3 of the way to fill your belly. Pause and retain the breath.
4. Inhale 2/3 of the way to fill your ribs. Pause and retain the breath.
5. Inhale fully to fill up to your collarbones. Pause and retain the breath.
6. Exhale completely.
7. Take a cleansing equal-part breath.
8. Repeat 5-10 times.

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