Morning Meditation

   

The morning is a great time to practice meditation, especially for people new to meditation or out of practice. The mind is closer to the state of freedom in the morning. Later in the day can be a difficult time to get the mind from frantic to calm. The bridge is shorter in the morning.
Here is an idea for morning meditation practice:

1. The first suggestion is important: Do not wake up to an alarm clock. I know this isn't possible for everybody, but perhaps it would be a good idea to redesign life, if possible, to allow the body to wake up gently. Recent research (and ancient wisdom) suggests that waking up to an alarm clock is bad for physical and mental health. Don't worry about what to do today or what's wrong with the world today. You can be a raging beast later this afternoon. For now just take things slowly.

2. The next suggestion is to practice meditation before brushing your teeth, washing your face, taking a shower, or drinking coffee. Drinking room temperature water is ok.

3. For the actual practice...

• Laying: Upon waking up, take it easy. Remain in bed and breathe. Begin your meditation right here. The mind is already calm and ready. Spend at least five minutes feeling life. You might fall asleep again here. That's ok. Start a new morning again when you wake up.
• Sitting: Next slowly get out of bed and sit at the bed corner. Continue breathing. Sit at the edge of the bed with eyes closed and a straight spine. Do this for five minutes and then slowly stand. There's no need to rush. The world isn't going anywhere.
• Standing: Finally, stand at the window or outside and absorb the scenery of the morning while taking in slow deeper natural breaths. Spend as long as you like here. The world around is coming alive and you are part of it. You may see things you normally miss and experience those things as they are rather than what they are. Move as slowly as the morning sun-god. If the gods can move so slow, then surely we mortals can too. There's actually nowhere to be but here. Don't be fooled into thinking otherwise.

Now you can begin the day with a pace set by your morning meditation. Brush teeth, drink more water, have coffee or tea, some food, take a walk, and if you must go to work, do so slowly.

“Every morning was a cheerful invitation to make my life of equal simplicity, and I may say innocence, with Nature herself.”
― Henry David Thoreau

The Basics of Pranayama

Deep breathing should be practiced by everyone and has been practiced worldwide for centuries. In our modern world many people barely breathe. It doesn't take a rocket scientist or a mountaintop mystic to know that breathing is a good thing. You also don't need to be a yogi to practice breathing. Breathing is the very next most important thing you will do in your life, so you might as well do it well.

There are many ways and methods to the practice deep breathing. The ancient Hindu art of breathing called "Pranayama" is great for beginners and reaches advanced levels. "Prana" loosely means "vital energy" or "life force" such as breathing, and "yama" means "to extend". Pranayama is part of The Eight Limbs of Yoga. When we say the word "yoga" in the west we tend to think of the postures and stretching known as "Asana", but that is only one aspect. Yoga is a deeply unique and varied personal exploration of techniques of self-realization. No two "yogas" are alike.

At the very basic level, perhaps you've been out on a beautiful day and taken a good deep breath. This made you feel better. This is like a drop in the ocean of Pranayama. The breath connects mind and body. It's nothing so mystical. Your breath, your mind, and your body are a part of your everyday experience.

The techniques can be learned in a day, but practiced and perfected for a lifetime. Pranayama is practiced in an upright sitting posture with a straight spine.
 
Beginner breathing:

Deep Breathing- Breathing deep into the belly first instead of the lungs is a good basic breathing skill. The stomach expands and contracts and the shoulders to not rise in this slow controlled deep breathing.

Alternate Nostril Breathing- Learning the art of alternate nostril breathing is an excellent technique for breath control. Place the index and middle fingers of the right hand on the space between and slightly above your eyebrows. With the right thumb depressing and blocking the right nostril take a deep slow inhale into the belly. Release the nostril. Then depress the left nostril with the ring finger and pinky of the right hand and exhale a long slow breath. Then inhale another breath. Switch to the right nostril again and repeat.

Ujjayi "Ocean" Breath- Breathing long and slow breaths into the belly with the air passing through the throat to create a sound like the ocean can become a very calming experience. This is the breath commonly practiced during yoga asana.

From here one can begin learning the more intense and powerful breathing techniques.

For more on Pranayama you can visit these websites:

http://www.abc-of-yoga.com/pranayama/basic.asp

http://www.swamij.com/breath.htm

http://www.integralyogastudio.com/basicpranayama.php

http://www.thefitindian.com/5-most-effective-pranayamas-basic-deep-breathing-exercises/

http://yachnayoga.wordpress.com/pranayam/pranayam-stage-1-basic-lessons/

http://umsonline.org/Reading/PastIssues/2004/Spring04/Articles/Pranayam.htm


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