In meditation one practices techniques to relax, attract attention from the world and concentrate on God quietly and silently inside, but many people have tensions and health problems that distract them and limit them when they try to do so. However, regular practice of traditional slowing yoga poses can soothe tensions, energize your whole being and improve your health, and help you draw attention away from external sensations and wandering thoughts as you practice meditation techniques to enter inner peace.
To meditate, start sitting on a chair or cushion with the spine upright and eyes closed, hands resting, palms facing up, on hips. Concentrate on breathing, breathing slowly and deeply through the nose. In rhythm with your breathing, say to yourself mentally, “I am not the body” [in breath], “Not even a mortal brain” [out breath], “I am an eternal spirit” [in breath], “I am divine love” [out breath]. Practice this for a few minutes.
Then continue to breathe slowly and deeply with your eyes closed, but with each exhalation, sigh your breath through your mouth and make a long, prolonged sound of “um.” This buzzing sound does not have to be loud. While breathing, breathe through the nose and concentrate on the breath, and as you exhale, make the sound and concentrate on it. Feel it vibrate inside. Do this for at least five minutes; Then mentally chant “Um” and as you meditate on this sacred syllable, listen to a similar spiritual sound. Keep your eyes closed and listen with full attention. The sound in question is an approximation of the spiritual sound. If you can hear the spiritual sound, meditate on it and it will expand your awareness.
Gently lift your gaze with your eyes closed and concentrate on the forehead just above the midpoint between the eyebrows. Mentally observe the flow of breath without controlling it in any way. It may slow down on its own if we become very calm. When you concentrate on breathing and forehead with eyes closed and pointing upwards, you may want to meditate in love on a divine or holy being, imagine them and / or repeat them over and over again. You can also meditate on spiritual thought or “um”. If you see divine light as you look up, focus on that light.
In a quiet place that will not disturb you, try to meditate daily, initially for at least ten minutes and the longer you gain self-control. If your mind wanders and you begin to think of essential fears or desires, keep your eyes uplifted, and as you exhale, make the humming sound and concentrate on it. If you will, pray or speak to God. Try to go deeper. In deep silence and silence, one can experience divine peace, love, light, wisdom and happiness. Even if you do not go as deep as you want, meditate and seek God to the best of your ability and become more peaceful, intuitive and perceptive, happier and more aware of God’s presence in your life.
Slow yoga poses, through physical discipline, are very helpful in achieving optimal well-being. Because they relieve restlessness, stress and fatigue, they allow the organism to repair itself, restore order and balance between its various functions.
Thus, one who learns to do the poses with concentration and control of the breath can enjoy a deep relaxation, open new channels of energy from within and harmonize between the functions of the involuntary organs. Better sleep and better blood pressure, digestion and elimination are just some of the physical benefits achieved by practicing yoga poses.
In addition, the mind is free of obstacles: worry, fear, inattention, complexes, frustrations, insecurity, etc. The mind heals itself when given the opportunity, and there is no better approach to inner harmony than practicing yoga.
Success in Hatha Yoga does not depend on learning to perform a large number of poses but on deepening your concentration and perfecting your technique. Practice each pose carefully, with full concentration and awareness of its inner content, and begin to awaken in a new way. Your mind will be clearer, your body will be healthier and your spirit will be more peaceful.
Perform each movement slowly. If posture causes discomfort in the head, chest or abdomen, or pain in any part of the body, stop practicing. Relax after each posture for as long as you have held the posture. It allows the heart and lungs to rest, the mind can be relaxed.
Set a time to practice, in a quiet place where you can concentrate, and practice as much as possible. The muscles and ligaments should be stretched very gradually, a little more each day for several weeks, and should never be forced. When your body is done, you can easily hold any position.
Personal limitations due to age, high blood pressure, arthritis, hernia, surgery or pregnancy should be discussed with a physician.