Yoga principles meditation
A review of the scientific literature on meditation reveals that its practice can provide numerous benefits. For example, meditation can reduce stress and anxiety, enhance motor reflexes, increase motor control, increase exercise tolerance, sharpen perceptions, increase awareness, improve concentration, maintain health, provide a generally more positive outlook on life, and foster the development of a sense of personal meaning in the world.
In general, meditation produces a reduction in multiple biological systems, resulting in a state of relaxation. These same scientific studies reveal that meditation produces a specific physiological response pattern that involves various biological systems. Precisely how these mechanisms are involved in producing the final pattern of responses is not yet clear. In Yoga, special postures like the lotus are used for meditation but you can begin to meditate long before you are ready to perform the asana!
Find a quiet, pleasant place and make sure you wont be disturbed
1. Sit comfortably on a chair, arm-chair, floor, mat or a blanket, straighten your back, put your hands on your lap or resting on your belly and close your eyes. Breath out, and in three or four times, making sure you focus only on your breath
2. Slowly direct your attention to all the major parts of your body, making sure they are relaxed and then imagine a warm breeze blowing out any tension and fatigue that remains, starting at your feet and ending at the crown of your head
3. Now allow all the sounds, thoughts, perceptions and emotions to enter your mind. Watch them as if they are on a cinema screen. See how often fears and hopes appear in your consciousness and how much you plan for the future, how much you worry and feel guilt. Continue to contemplate that is, to look at your thoughts without either judging them or lingering on them for fifteen minutes. Come back to the real world gently and try to remember this peace and calm throughout the day.
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