Students often ask for meditations to practice at home, so I thought I would make some articles about starting to incorporate a practice into daily life. Also, including a meditation to practice independently from the comfort of home.
There are many benefits of guided meditations, such as:
- Reducing stress and anxiety.
- Internalizing thoughts and emotions
- Decluttering the mind of thoughts
- Increasing mental wellbeing
- Lowering blood pressure
Just to name a few!
However it is important as we progress in practice to start learning meditation independently.
Mindfulness Meditation is a way of training the mind. It is a practice that teaches the mind to:
- Let go of negativity
- Slow down racing thoughts
- Calm the mind
- Invoke rest and relaxation within the body
- Promote healing, both mentally and physically
How does Mindfulness relate to Yoga?
Yoga Chitta Vrtti Nirodha – Yoga is the stilling of the fluctuations of the mind
Patanjali – Yoga Sutras, Sutra 1.2.
As this sutra states, Yoga is the stilling of the fluctuations the mind. Learning to still the mind is the primary aim of yoga. Everything else is just a wonderful side effect of practicing this Sutra.
Mindfulness Meditation – both on and off the mat
Meditation and mindfulness, both on and on the mat play a vital role in attaining a still mind. It must be practiced daily and be at the forefront of our practice. If we just practice asana, without this element, we lose the essence of what Yoga truly is.
It is really important to marry both movement and postural (asana practice) with meditation techniques, to have a whole, well rounded practice.
A Mindful Meditation to practice at home
This simple meditation can be practiced anywhere, for as long as you wish.
Part one – gentle breathwork
Inhale from the base of the spine to the throat, slowing the breath to an extended count of four.
Pause, retain the breath for a count of four.
Exhale from the throat to the base of the spine for a count of four.
Pause, retain the breath for a count of four.
Repeat as many times as you wish.
Remember, you can return to a normal breath then practice again if you wish. This is your practice and your time.
Part two – Mindfulness Meditation
Become aware of the breath – what happens to the belly, chest and ribcage as we inhale? What happens as we exhale?
Feel the sensations associated with air entering and exiting the body.
Pay attention to the rise and fall of the belly.
Bring a focus to each breath.
After a while, return to a normal breath.
Just be still. Listen.
Become aware and listen to sounds around you, without putting to much emphasis on them.
If thoughts come, don’t put too much emphasis on them, just return to the awareness of the breath then let the breath return to normal.
Stay in the practice for at least 10 minutes.
Yoga classes in Middlesbrough, Guisborough and Stockton
Aimee teaches an array of classes in Nunthorpe, Marton, Norton and Guisborough, and across Teesside. Mindfulness is always incorporated into classes.
Fridays in Nunthorpe / Middlesbrough
Yoga & Meditation -9:30- 11:00am St Mary’s Church Hall, Morton Carr Lane, Nunthorpe.
£6.00 for a drop in or a block of 4 lessons for £20 (£5.00 per class)
Email amala.teesside@gmail.com or contact us for information & bookings.
Do you use mindfulness meditations in your practice? Is it something you wish to incorporate? I would love to hear from you!
Warm regards, Aimee
About The author:

Aimee is a Yoga, Meditation and Chair Based Yoga and Exercise teacher in located in Middlesbrough, England, UK.
To find out more, visit www.amalateesside.com
I’ve been meditating for a couple of years and it really helps with anxiety and general happiness
I have been trying to meditate daily for the last month or so and feel so much better for doing this. I enjoyed reading this thank you 🙂
I have been wanting to start meditating for quite some time so will definitely be giving this a go this week.
Love this . I practice mindfulness everyday and have recently taken up yoga which I am loving
I have done a few meditations and have found it super helpful in clearing my mind as I’m not thinking about anything other than my breathing x
Great tips! I have tried doing meditation so many times, but failed to concentrate! I’ll definitely try your tips 🙂 Thanks for sharing!
Thanks for the tips. I love the ideas of meditation. THanks for sharing with us.
Oh no, I haven’t used mindfulness meditation before. I would love to give it a try!
I need to try this kind of meditation. I’m a constant stressball, and I’ve never been able to get it under control.
I have been wanting to try meditation for the longest time! I will have to free up some time to read more about it and start incorporating this in my day.
I have been meaning to restart my yoga practice but life keeps getting in the way. I have to do better. I will use this breathwork though.
So helpful! Meditation can be so overwhelming if you’ve never done it before.
I always try to act mindfully! Meditation is a big part of my life to help calm anxieties.
I have just started a mediation program each evening. It has really helped me sleep so much better.
i been doing mindfulness with my husband for a while now , and it took us a little bit of time to get used to it and we are both loving it – kind regards Pati Robins
Love this!! I would love to start meditation I really struggle to switch off!
This is so helpful for beginners like me. I will take this in my mind. I will share it also to my best friend as she loves yoga a lot!