First! What is meditation?
In a mindfulness meditation, we’re learning how to pay attention to the breath as it goes in and out, and notice when the mind wanders from this task. This practice of returning to the breath rewires our brain so we can bring more awareness to our life and to our Yoga practice. Although you don't need to formally meditate in order to practice hatha yoga—nor is the practice of hatha yoga mandatory in order to meditate—the two practices support each another.
When we pay attention to our breath, we are learning how to return to, and remain in, the present moment. We use the breath to anchor ourselves in the here and now on purpose, without judgement.
Meditation can be challenging initially, but remember that it is a Practice, meaning it is a skill that is repeated regularly to improve or maintain one's proficiency. Meditation, breath, and stillness takes practice! Give it time and start with approachable goals, maybe 3-5 mins.
Check below some resources for beginners.
5 Different Tools to Meditate Mindfully
BREATH
Using the breath as a point of focus is yet another possibility. You can do this by actually counting the breaths as you would in pranayama practice. There are several different breathing techniques that will benefit your practice in different ways. Ultimately, however, meditating on the breath just means purely observing the breath as it is, without changing it in any way.
THE USE OF SOUND
Mantra, yoga employs the use of a particular sound, phrase, or affirmation as a point of focus. The word mantra comes from man, which means "to think," and tra, which suggests "instrumentality." Therefore, mantra is an instrument of thought. A very common mantra and good for beginner is “I am here”.
Chanting, an extension of mantra yoga, is a powerful way to enter meditation. Longer than a mantra, a chant involves both rhythm and pitch. Western traditions use chants and hymns to invoke God's name, inspire, and produce a spiritual awakening. Most popular chant is the primordial sound Om (AaaUuM). Reflected in an interpretation of the word universe—"one song"—Om is the seed sound of all other sounds. Chanting Sanskrit often and properly produces profound spiritual and physical effects.
Singing Bowl, Singing bowls have been around for thousands of years and are a common fixture in sound healing practices. From Himalayan singing bowls to crystal singing bowls, these instruments create enchanting sounds often used to help guide the body and mind into a state of relaxation and slow the heart and respiratory rate, making it therapeutically with a restorative effect.
ESSENTIAL OILS
Essential oils can be used in aromatherapy, a kind of complementary medicine that uses smell to improve your health or applied topically to the skin.
Our sense of smell is the only one of our senses that is directly connected to the brain. You’ve probably noticed that scent can instantly transport you to another time and place having a powerful effect in our memory and in our emotions.
GEMSTONES
The idea is that crystals interact with the body's energy field, creating balance and alignment. Many people use crystals for stress and focus, while others believe that crystals have the power to heal physical ailments and illnesses.
Here are a few ways to use them:
Crystal grids or circles, If you don’t want crystals touching your body while meditating, you can create a crystal grid or circle. Place your crystals in an intentional shape, in sacred geometry around you, or directly in front of you.
In the bath, If you’re having trouble relaxing, you may find it helpful to meditate with crystals in a hot salt bath while also clearing your crystals.
Crystals on your chakras, When meditating, you can place a crystal on the chakra that aligns with your intention. Make sure you choose the corresponding colored crystals as you meditate to allow the healing properties to activate those areas that need attention and rebalance energies in your body,”
I hope this brings some clarity and ideas to deepen your meditation practice. Maybe combine these powerful ancient tools that can affect our behavior and moods, bringing more mindfulness with this sacred formula for truly healing the mind, body, and spirit!
