| |
Getting
away without going away:
By Harriet Russell - yogasite.com
Yoga and stress management
A meditation exercice
I remember while working on Wall Street how much my meditation
practice helped me with the stressful lifestyle in New York City.
I would search at lunchtime for a quiet concrete bench outside
between the skyscrapers so that I could do my meditation practice.
Meditation is a great stress reliever. Just sitting still and
closing your eyes, will begin to calm the mind. Meditation is
Awareness of what is in the moment. Nothing more. Nothing less.
Just what is.
It is just being aware of what is already happening in the moment.
It is called “witness consciousness”. Just like watching
a movie go by. Thoughts will come and thoughts will go. Do not
try to capture a thought and create a story from it. Do not force
unpleasant thoughts to go away. Just let them come and go.
On a physical level, meditation lowers the blood pressure, and
expands the breath capacity. Meditation changes the chemicals
in the brain. On a mental level, the mind goes into a state of
calm but not to sleep. When the mind dips into the realms of calm,
we connect to a source greater than our individual self.
After meditation, there is a marked clarity and focus, and peacefulness.
With practice, intuitive abilities increase. The effects cumulate
and continue to affect us throughout the day.
For beginners, it is sometimes difficult to sit still. Try some
stretching beforehand so you will not be stiff and uncomfortable
while sitting. You can try a walking meditation, if you like,
before sitting down. Sit up straight so that you can breathe fully
and not fall asleep. You may sit in a chair without crossing your
legs or arms. Do not lean back and keep your feet flat on the
ground. Or you may sit on the floor with crossed legs or kneeling
sitting on your heels.
It can be difficult to just begin to meditate without focusing
the busy mind first. There are many focusing techniques:
• listening to the breath,
• noticing sensations like temperature changes, tingling,
and tension
• focusing on a candle or picture of a loved one or religious
figure that inspires you, with eyes half closed
• repeating or listening to a mantra phrase
• listening to relaxing music that does not have words or
a melody to follow
• visualizing a white healing light surrounding you or increasing
within you. This is good for pain management. Twenty minutes of
meditation or the deep relaxation is equivalent to two hours of
sleep….a real power nap!
In conclusion, consider what you eat, how you breathe, and how
you deal with stress. The ways you take care of your body and
mind are directly responsible for your overall health.
| 
