YOGA CENTRICITY

Mindfulness Meditation Guide

Yoga Nidra MeditationThis is a form of meditation done in yoga. It is done either sitting cross legged or whilst laying on your back in shavasana (corpse pose). It is structured around setting an intention at the beginning of the practice (Sankulpa), developing active awareness and then making a resolution at the end of the practice. Try out the following 10 minute meditation script. Please read fully and memorise before beginning the practice to get the best results.

Start the practice seated and do 5 - 10 rounds of Nadi Shodhana breathing and then come to lay on your back or another comfortable position. Find your state of stillness once in shavasana and set your intention (Sankulpa). Draw your awarness to your body and down toward your left big toe. From here we begin a body scan yoga nidra practice

Move your awareness from your left big toe through to the left foot, left leg and into the hips. Return through the right leg and down to the right toe. At each major body part feel for temperature, pressure and pulse with your mental focus. Continue to breathe. Move your awareness through both legs up to the hips. Move up along the back from the hips and build awareness of your organs, belly, ribs, chest and finally up towards the neck. From the neck shift your awareness to your left thumb, left hand, arm and shoulder. Move across the back into the right arm down to the right thumb. Shift focus to your neck and move up to your head and focus at the centre of your forehead.

Conclude the practice with several full active breaths and make a resolution for the intention you established at the beginning of your practice. Then rest for one more minute before gently coming out of your meditation.

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IntroductionWhat is mindfulness meditation? In the context of yoga, it is the practice of settling the mind and becoming aware of those thoughts that cause our mind to wander and get lost in a never ending circle of self communication. It is a form withdrawing the senses (Pratyahara) so we can reveal our true self through the practice of focus (Dharana) and meditation (Dhyana). Contrary to popular belief, it is relatively easy to meditate. All we need are the right tools and environment and we are ready.

Nadi Shodhana BreathingYoga uses a range of different breathing exercises to gain a small level of control over the autonomic nervous system. This is where our survival instinct of fight or flight is based and has a role in managing stress. Nadi Shodhana is a form of breathing known as alternate nostril breathing and targets our stress response. Do the following exercise using the thumb and ring fingers of your right hand whilst sitting comfortably with your eyes closed. Follow these steps to practice:ॐ Find a comfortable seated positions

ॐ Close your left nostril and inhale through your right nostril for 3 - 5 seconds

ॐ Close your right nostril and exhale through your left nostril for 3 - 5 seconds

ॐ With the right nostril closed, inhale through your left nostril for 3 - 5 seconds

ॐ Close your left nostril and exhale through your right nostril for 3 - 5 seconds

ॐ Repeat the above steps for 5 to 15 rounds

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