If you're a yoga teacher, here's something you can use for a handout to give to your students.
This week’s meditation – 13 Principles of Meditation
1) Set aside a special place for meditation - the atmosphere you build up will help to still your mind.
2) Choose a time when your mind is fairly free of everyday concerns - dawn and dusk are ideal.
3) Choosing the same time and place each day conditions the mind to slow down more quickly.
4) Sit with your back as straight as possible
5) Face East (spirit is said to be in the east)
6) Tell your mind to be quiet for the duration of your meditation session.
7) Regulate breathing first with 2 minutes of deep, slow breathing & then let your breathing become slower and quieter.
8) Establish a rhythmic breathing pattern - inhaling and exhaling for about the same length of time, with slight pauses in between each inhalation and exhalation.
9) At first, let your mind wander - it will only grow more restless if you force it to concentrate.
10) Now bring your mind to rest on the focal point of your choice - either the brow or the heart centre.
11) Applying your chosen technique, hold your object of concentration at this focal point throughout your session.
12) Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.
13) After long and steady practice, duality disappears and the super-conscious state, known as samadhi is attained
For more yoga lesson planning tips go to: www.GeorgeWatts.org
George Watts is a BWY yoga teacher based in the UK.