A calming practice bringing increased mental clarity, increased energy levels and greater capacity for contentment. The word meditation is naturally associated with the practice of Yoga. It describes a state of inner stillness, a feeling of balance and peace that, with regular practice, will radiate from one's daily routine into the everyday world of our busy lives.
Make sure your surroundings are comfortably warm and quiet. Allow 5 to 10 minutes at first. Gradually increase the time to 20 minutes or more, as you feel able. Sit comfortably with a straight back and with legs, crossed. Rest the hands lightly on the knees or the thighs. Sitting on a firm pillow, or a folded blanket can help you to keep your spine straight. Close your eyes and gently bring your attention inward, away from the external world. Soften the face. Tuck your chin in. Relax your neck and shoulder muscles. Breathe gently and evenly.
Now, it's as if your mind is a beautiful, clear blue sky, and your thoughts are small, white clouds passing across it. Be patient with yourself. Your mind is used to getting its own way; some days your thoughts may be many and your mind migExperienceht seem like an overcast sky. By quietly observing the thoughts they will slow down and become fewer. Enjoy the spaces between the thoughts. Allow that sense of peace and well-being to expand as your mind clears and becomes quiet.