Yoga meditation tips for beginners

Yoga meditation is an exercise that can lead you to use your breath to bring your body and mind into a relaxed state. However, if you do not grasp all the techniques to practice yoga meditation, it will be difficult for you to feel the comfortable feeling that meditation brings.

Usually, at the end of each yoga session, the teacher will guide you to meditate. If you want to practice yoga meditation at home, you will find it difficult to sit silently for many minutes. Through the article below, easyhealthylive.com will help practitioners know what to prepare when meditating and how to meditate “correctly” for beginners to practice at home.

What to prepare when practicing yoga meditation?

Here are some things you need to prepare when you intend to practice yoga meditation:

Choose a quiet space

Space can affect your mood while meditating. Therefore, before starting to practice, choose a really quiet location, without any noise, where you will not be disturbed for about 15 minutes or more.

For those who have practiced yoga for a long time, they can completely cope with external influences, but for beginners, noise can be distracting:

– Turn off the TV, put the phone on silent, it is best to choose a location without these devices.

– Prioritize choosing a place with natural light, you can close the windows and doors to avoid outside sounds

– You can practice yoga meditation outdoors, where there is fresh air and warm temperatures.

Time to practice yoga meditation

Choosing the right time to meditate is extremely important and helps you achieve better results. If you practice yoga meditation while having a full meal, you will easily feel sleepy. Meanwhile, if you practice while hungry, you will lose focus. Therefore, the best way is to try to schedule exercise a few hours after eating. Before meditating, you can eat a light meal to feel more comfortable.

Clothes for yoga meditation

You can wear yoga clothes or loose clothes to feel most comfortable while meditating. Avoid wearing tight clothes such as jeans, tight pants… because these clothes make the body feel uncomfortable. Therefore, it will be difficult for you to concentrate on sitting meditation.

Start with gentle exercises

Doing some gentle exercises can help your body relax, be flexible, and better focus on meditation. You can also sit longer if your body is flexible. Some exercises that you can practice before sitting meditation:

– Use two fingers to gently squeeze the eyebrows

– Roll your eyes many times

– Gently rub the temples and jawbone

– Pull the ear up and down gently

Beginner’s Guide to Yoga Meditation

To practice yoga meditation, you can start by following these steps:

Meditation posture

You can sit anywhere as long as you feel comfortable: sitting on a cushion, on a carpet, on a chair…. As for how to sit, you also don’t have to sit cross-legged like in many photos of yoga meditation. Instead, you can sit in the following positions:

– Cross-legged pose: Suitable posture for beginners. When sitting, it is necessary to keep the back straight so that the spine does not shrink or fall forward. Rest your hands on your knees or interlock your hands and rest your back on your legs.

– Semi-old position: Similar to the cross-legged position, but one leg will rest on the thigh of the other. Before sitting in this position, you need to do warm-up exercises for the thighs, groin and ankles to sit more comfortably.

– Full lotus position (lotus position): The standard posture of sitting meditation, you use your right hand to hold the right foot to the left thigh and continue to hold the left foot to the right thigh, the heel is pressed close to the abdomen, lap feet up to the sky. If you are new to sitting meditation, you should not choose this position.

You can meditate anywhere as long as you feel comfortable

Breathe slowly and deeply

Deep breathing is extremely important when meditating. Breathing exercises will help relax the body and mind, and improve concentration.

Don’t force yourself to breathe, let the breath come naturally. Breathe in slowly, exhaling twice as much as inhaling. In addition, you can also practice pranayama breathing according to the following instructions:

With the right hand, fold the tips of the index and middle fingers, ring and little fingers into the left nostril, thumb into the right nostril.

– Press your thumb into the right nostril and breathe through the left.

– Press into the left nostril and breathe through the right.

– Switch sides and do the same.

Feel the change in your subconscious

Once in a state of deep breathing, you will begin to feel calm and relaxed. This is a sign that you have done the meditation correctly. Now bring your focus to the breath. Be aware that each breath is coming in from the nasal cavity, feel each breath coming out of the mouth.

Continue focusing on the breath like this for as long as possible. If you find your mind drifting away from the breath, bring it back slowly. This happens quite often and you need to recognize it in time to correct it.

The first time you practice yoga meditation, allow yourself to notice the things that are “disturbing” your life. When you realize these things, it’s easy to let go and start focusing. Also, when you are just starting out, it can be difficult to sit still for a few minutes, if so, you can shift your attention to the following goals:

– A dot on a piece of paper

– The center points of the brick

– Designs in floor coverings.

End of meditation

At the end of the meditation, get up and open your eyes slowly. You can try some of the following exercises at the end of your meditation session:

– Stretch leg muscles

– Smiling and ready to bring yourself back to the next activity.

Notes when practicing yoga meditation

When practicing yoga meditation, you need to remember a few things:

– The back must always be kept straight when sitting, if the back is arched, it will block the flow of energy from the spine to the brain, impairing breathing and concentration of the brain.

– The muscles in the upper arm should be relaxed. Do not strain or hold any part other than the spine.

The lotus pose is the most difficult pose to practice but offers the greatest benefits. To avoid practicing meditation the wrong way, you need to have time to practice so that the joints in the body become flexible to be able to sit in this position.

The back should always be kept straight when sitting

Through the above sharing, hope you know how to practice yoga meditation properly. If you still have doubts or are facing problems without knowing who to ask, you can immediately download easyhealthylive.com to your device, connect with a professional yoga teacher for detailed instructions.

Reference source

How to Do Yoga Meditation https://www.wikihow.com/Do-Yoga-Meditation Accessed: 2/4/2020