My Favorite Meditation Techniques
Meditation and yoga go hand in hand. In fact, one of the many benefits of yoga is the meditative state of mind you find during and after your yoga practice. Yogis practice the yoga postures for many reasons, but one of the biggest reasons to practice yoga asana is to calm your body and mind, prepping for meditation.
While there are differing schools of thought regarding the meditation practice, they all focus on clearing your mind and stepping into a state of observation. Essentially, creating the time and space for your body to just be and breathe can prove to be extremely beneficial. When to meditate and how to meditate is up to the individual practitioner. It is recommended to meditate first thing in the morning because your mind is still quiet from sleep, leaving little room for distractions.
How to meditate is up to you. There are so multiple ways to approach meditation, so explore your options and see what works best for you. My meditation practice is rooted in mindfulness, here are some of my favorite meditation techniques.
Meditation and Breath
One of the most accessible ways to dive into meditation is to simply watch your breath. Noticing your breath moving in and out through the tip of the nose, and acknowledging any sensations your breath brings to your body. It is important here to watch the breath without changing anything at first, release the need to control your experience and instead just observe.
After practicing observing your breath, you can play with how and where you’re breathing. Start by watching your breath travel in through the tip of your nose, filling up the space between your brows and traveling back out. when your breath has become smooth and steady, allow it to grow. Next, watch your breath travel in through the tip of your nose, fill up the space between your brows, moving to your neck and chest – then back out.
As you visualize the path of travel your breath is taking, allow yourself to feel the sensations of your breath filling up your body. Observing any thoughts, and bodily sensations that accompany it. Know that thoughts during meditation are not “bad” they are a natural part of existence. It is ok to acknowledge a thought that passes in your mind, as long as you do not attach yourself to it.
Meditation and Mantra
Mantra and meditation pair well together. A mantra is a repeated phrase or word that helps manifest a certain frame of mind and keeps focus. Traditionally, mantra is written in Sanskrit, the language of sound. Sanskrit words not only hold certain meanings, but the sound of the words reverberating through your vocal chords are intended to create certain states of being, manifesting those vibrations into your life.
However, a mantra does not have to be Sanskrit in order for it to be beneficial. Repeating a certain word or phrase over and over with your breath is a very powerful tool in rerouting toxic thoughts. Therefore, a mantra can be anything that resonates with you and your spirit on any level. There are hundreds of thousands of mantras out there that you can use, or you can create your own.
My favorite mantra is a Sanskrit mantra that follows your breath. Silently whisper so to yourself with your inhales, and hum to yourself with the exhales. This mantra recreates the natural sound of your breath as it passes through your body. Sohum translates to “I am that” referring to the universe and all that inhabit it. It is a reminder of your interconnectedness and innate power as a conscious being.
Meditating with Props
Some of my favorite meditation experiences have come from the use of essential oils, crystals, and incense to help set the mood and create a focal point for my mind. Much of meditation is learning to be mindful, to get in tune with your body and all its senses. Drawing your attention to the smell of the oil or smoke, and noticing any emotions or sensations that rise in your body provides space for exploration and observation.
Adding crystals and stones to your meditation also provides a focal point for your mind and keeps you grounded while you meditate. One of my favorite ways to meditate with crystals is to lie down and place a crystal between the brows right where our third eye space resides. Having a gentle weight there is extremely relaxing for your body and soothing for your central nervous system. You can also take it a step further and place a crystal at each major chakra point along your spine.
Additionally, candle gazing is a popular meditation practice . You can do so by placing a candle in front of you and staring at the candle while you breathe. Keep the candle in view, watch the fire dance and allowing everything around you to dim, as your focus is pinpoints towards the flame. It is easy to tune out and zone in with candle gazing, making it a highly effective form of practice.
If you are choosing to utilze props while you meditate, I recommend keeping them to a minimum with one or two. We don’t want to overstimulate the senses to a point where it’s hard to concentrate. Start off with one and when you feel comfortable maybe use a combination such as incense and stones, or candles and essential oils.
Meditation Resources
Meditation for the Love of it by Sally Kempton is a great read for beginners and seasoned practitioners learning how to meditate.
If you want more resources to learn about yoga and meditation, check out my post 7 Yoga Books Every Yogi Should Read where I list my favorite yoga books!
