How to Begin (or Reignite) Your Meditation Practice
Just Breathe…
In Yoga Teacher Training I learned three ways to begin a meditation practice: candle-gazing, mantra, and pranayama (breathing). My personal experience with candle gazing was beautiful but not meditative. Meditation instantly regulates the nervous system, but I find that closed eyes are a requirement for my own regulation.
Silent mantra recitation could be very meaningful but doesn’t hold my attention or focus for very long. However, mantra chanting is quite different! Mantra chanting creates a sound vibration that resonates throughout your body and mind. This creates a magnificent feeling physically and spiritually.
Pranayama is the practice of controlling the breath to improve physical and mental well-being. For example, Ujjayi (ocean breath), Nadi shodhana (alternate nostril breathing), and Kapalabhati (skull shining breath) are a few powerful pranayama practices.
My absolute favorite is Ujjayi, a Sanskrit word that means "victorious". In yoga, Ujjayi is a breathing technique that is also known as "ocean breath". This technique involves inhaling and exhaling through the nose while constricting the back of the throat, creating a sound like ocean waves.
The Ujjayi breath is commonly used in yoga practices to help calm the mind, increase focus, and regulate the breath. It is also believed to help stimulate the parasympathetic nervous system, which reduces stress and anxiety. All breathing practices detoxify the body and increase oxygenation and circulation. Further, 70% of all toxins are released through the breath!
To practice Ujjayi breath, start by sitting in a comfortable position with your eyes closed. Inhale deeply through your nose, then exhale through your nose while constricting the back of your throat, making a "ha" sound in the back. You should hear a soft, hissing sound as you exhale. Continue to breathe this way for several minutes, focusing on the sound of your breath and the sensation of the air moving in and out of your body. This sensation is so physically soothing and therefore easy to focus on. That is meditation, after all, one-pointed focus.