Basics of Meditation: quiet your mind your heart will follow

Meditation (Dhyana = State of meditation) is the seventh limb or part of the 8 limbs of yoga and allows a purification of the mind and spirit, besides the seven other limbs: Yamas, Niyamas, Asana, Pranayama, Pratyahara, Dharana, Samadhi (see also in Sri Swami Satchidananda's book: "Yoga Sutras of Patanjali"). 
I love this quote by Rumi: "The quieter you become the more you are able to hear." ...

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It's proven that meditation helps you to find your inner balance, be aware in the moment and mindful, therefore it helps you to focus and increase brain power, allows you to be open and receptive to the positive energies that nourish us. 

Make the most out of your Meditation practice

Photo: Koh Tao, Thailand

I invite you to embark on a journey of inspiration. Meditate for 21 days anytime that works for you. You can meditate after you wake up for 15 minutes or if you find that 10 minutes before 4pm helps you avoid coffee or sugar cravings, then choose that time of the day. Simply calm your mind whenever it serves you. It helps to make it a daily routine and meditate around the same time every day. You can read more about the principles and basics of meditation online here: SF Insight, the San Francisco Insight Meditation Community.

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There are so many ways to meditate, you can choose a walking meditation, seated meditation, guided meditation or give yourself the gift of silence by repeat a mantra silently such as "om" or "so hum" (I am). An active relaxation session can be created by listening to relaxing meditation music and maybe light a candle, or an incent, or placing an object such as a buddha picture or statue in front of you as a visual. All these things are essentially helping you to center and focus your mind.You can find a guided meditation practice online. I recommend Deepak Chopra, and his 21 day meditation challenge, that he is offering for free every once in a while. There are so many great sources for inspirational meditation teachers out there. I hope you find the one that resonates with you. 

"Discontentment is the illusion that there can be something else in the moment. There isn't and there can't be. The moment is complete." Deborah Adele: The Yamas & Niyamas - Exploring Yoga's Ethical Practice

How should I meditate?

1. Sit in a comfortable position that works for you (cross-legged, buttocks supported on a cushion, or you can sit in hero pose (Virasana), by using props underneath your sitting bones. Tip: latter pose is a balm for tired legs at the end of a day. These are alternatives for lotus pose, which one per cent of the population can sit in comfortably.)
2. Allow your sit bones to root down and your spine to be straight, but openthe crown of the head reaches up.
3. Breath in and out through your nose, deep inhalations and exhalations.
4. Focus on your breath, notice how your body feels, as it expands and relaxes.
5. Broad chest, arms relaxed hands resting in your lap or on your knees palms facing up or down.
6. Let all your thoughts and feelings go...but don't worry, if you can't, nor can we. If you're alive, you are thinking.
7. Mainly: feel comfortable, yet alert.

Observe your breath, take a moment for you!

Meditation isn't about reaching some enlightened state of nirvana. Instead it's about learning to observe and sit with your thoughts and focus on the present moment. Studies show that even people who think that they're not meditating very well are getting the mind-clarifying and calming benefits.

Ultimately freeing your mind helps you to understand your feelings and thoughts.