Mindfulness Meditation for Beginners

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