Meditation Practice

Meditation Practice

Experience the Divine person that you are through meditation

Practicing Yoga asanas (postures) prepares the body to sit quietly for meditation. Meditation brings awareness, harmony and natural order to human life. Here is a short sample meditation.

Sit in a comfortable seated position on the floor or on a chair. Be aware of your surroundings, now close your eyes and bring your awareness from the outside to the inside. Become aware of your body sitting in this position. Start by relaxing your toes, feet, legs. Feel all the tension leaving the legs. Breath is easy and natural. Bring your awareness to your hands, relax, fingers, backs of the hands, palms of the hands, wrists, forearms, elbows and upper arms. Breath naturally. Now notice your arms and legs relaxed. When the limbs are relaxed it coaxes the rest of the body to relax. Relax your pelvis onto the floor, sit bones heavy and relaxed. Now relax the tummy, the chest, the heart, the lungs & the throat. Feel the front of the body relax and let go. Relax the base of the spine, the middle spine, the upper spine, feel the entire back and spine relax. Breath is easy and natural. Now release the shoulders, let go, let go, let go. Feel the shoulders fully relaxed. Relax the neck, the base of the head, the scalp, feel the scalp loosen and relax. Relax the face, the tongue resting on the bottom of the mouth, cheeks and nose relaxed, eyes and eyelids relaxed and forehead relaxed. The face is now relaxed. Visualize all the internal organs relax, letting go of any gripping or hugging in the liver, kidneys, intestines, bladder, spleen, pancreas. All of the organs are now relaxed. Now relax the mind and all the subtle thoughts. The mind becomes more calm and relaxed. Breath is natural. Be aware that you are not taking the breath, that you are being breathed. The breath flows in and out smoothly and easily without any stress or effort. It’s like the tide, coming onto the shore and leaving again, in and out, peacefully and restful. Notice how relaxed the body and mind have become. Notice the stillness. Stay with the gentle flow of breath. Bring your awareness to the heart centre (the place where you say me). If you have a prayer word or mantra for meditation, hear the word whispered on the in-breath and on the out-breath…… should you get distracted by thought, simply return to the breath and the prayer word.

Start with 5 minutes and work up from there. Ideally every day at the same time.

Good luck and blessings on your path, Marian.

Marian Dolan

Embodying the practice of yoga & somatic movment education has changed my life for the better. I was searching for meaning for many years before I even knew anything about yoga but I had no idea how to find that meaning and understanding. Questions like, what is life all about? came into my mind regularly and comments like "surely there is more to life than this. So the searching continued, sometimes I would find myself talking to myself, not knowing there was a higher power listening to my words. Be careful what you wish for, you just might get it comes to mind. I had the courage to change my life, I surrendered to the moment, trusting that all was going to be ok and it was. After training with many world renouned teachers and blessed with good health to share the message of yoga for the last 11 years with many wonderful people I feel priviledged and blessed.

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