As you have read in past posts meditation has not come easy to me. It is something I still struggle with. Even tonight as I sat it was very difficult for me to remain in the moment with my practice. However, I have come to terms with many of the issues I was having with meditation that were holding me back. The moment I knew I could finally meditate was when I realized that the yoga I was doing three to four times a week was a great form of meditation.
From the moment class begins the entire focus is on your breath. My yoga teacher even goes as far as saying, “if you do no other pose during class, but you are still breathing mindfully, you are doing yoga.” Those yogis reading this may not agree one hundred precent but I love this statement. This reminds me that just as in meditation, the breath is paramount to all things. Yogis are encouraged to focus on the breath which leads all movement during practice. If the breath is lost or cut off; back off of the pose. The same is true in meditation. When the mind begins to wander and the breath is no longer the focus, nor is the present moment; back off of the thoughts and return to the breath.
In yoga there are resting poses that can be returned to when the yogi is completely out of breath, losing focus, getting frustrated, etc. The foundational pose in yoga (please understand that is from my perspective and my practice) is Samasthiti. It begins each yoga class. Feet together standing straight up, shoulders back and down, and hands with palms together at your heart center. Yogis are called to Samasthiti at the beginning of class. From this pose the breath becomes the focus. No further pose is attempted until the breathing comes in line. It is the same with meditation. You cannot move into a deeper form of meditation until the focus is ready. This is done by breath awareness.
As mindfulness develops and meditation moves into deeper practice, if concentration wavers, the practitioner always returns to the breath. This is similar to the pose of the child and simple seated pose in yoga. These poses are designed to allow the yogi time and space to regain their breath so they can rejoin the practice. Then of course comes the mother of all resting poses, Shavasana (the corpse pose). This is the final pose in yoga where the mind is released, the body is relaxed, and the yogi lets go. It is complete relaxation. It is in this pose that I often repeat mini-mantras I use when I meditate. “Breathing in I calm my mind. Breathing out I smile.” I also will each part of my body to relax. This gives me an even greater focus on the now. I mentally move to each part of my body and invite the hands, the feet, the chest, the pelvis, the shoulders, the stomach, etc. to relax.
So, we have the focus on breath. Important? Yes. It is the grounding that is necessary in yoga and seated meditation. It is also the way to refocus both practices. You cannot meditate if you are holding your breath and you cannot do yoga without the breath either. How else is yoga a form of meditation? Without your full, focused, mindful attention throughout the practice you will not be a successful yogi. I have allowed my mind to wander many times in yoga. During the standing series I often will lose balance, even in the simplest poses. Forget about trying to hold an actual balancing pose. When I teach yoga to my middle school students I remind them over and over again how important it is to keep their minds focused on the poses (especially the balancing ones). You may also notice that as your mind wanders so does your breath. And, once the breath is lost so is the proper practice of yoga. The yogi then returns to the breath through one of the resting poses and then begins again.
The key to both sitting meditation and yoga as meditation is to not beat yourself up when your mind wanders. You are not incompetent. You are not the worst yogi or meditator on the planet. The fact that you are on the cushion or on the mat makes you the greatest (though many yogis and Buddhists would say greatest denotes positive versus negative and those are not recognized in the practices). The point I’m trying to make is; come back to the mat as often as you can. Come back to the cushion as often as you can. Do your yoga at home and go to class to gain a sense of community. The same is true with meditation. Meditate at home but join a sangha or community of meditators to help you gain further insight into your practice. Each time your return to your mat or sit on your cushion with the mindfulness that is required to practice; you are meditating. And every time you meditate or practice yoga you are improving and that is all you can ask of yourself.
- 5 Meditation Tips for People Who Don’t (Yet) Like to Meditate (tinybuddha.com)
- Hatha Yoga (junglebaydominica.wordpress.com)
- To practice , or not to practice (pomonaprana.wordpress.com)