Quiet Mind Meditation

This is a quiet space .. designed to inspire, nurture and support your meditation practice so that you might find your own quiet mind

Wednesday, 5 August 2009

Preparing ourselves appropriately for our meditation practice is vitally important. It is much easier to 'sit' and enjoy our meditation if you first relax the body (or at least wipe off some of the days stress). But many people just try to force (or will) the body to relax using the mind .. to really relax however you need to allow the body to surrender and truly let go.

This is a simple and relaxing yoga pose known as Viparita Karani (Inverted Lake Pose or Legs Up the Wall Pose). This is known as an inversion pose and is believed to relieve nervous exhaustion, regulate blood pressure and also thought to prevent varicose veins. In yogic science it is said that when the body is inverted, blood and hormones can circulate better through the body.

  • Firstly, make sure you have a bolster or cushion to support your lower back, and focus first on gently and gracefully entering the pose (and also when finishing, making each movement supple and flowing).
  • Start by sitting sideways close to the wall and with an exhalation swing your legs up onto the wall, with your shoulders and head moving lightly down onto the floor.
  • Try to move your buttocks flush against the wall, keeping your legs gentle and straight. You may need to shuffle in a few times to get close to the wall, and it can help to slightly bend your knees as you do so.
  • Have your feet touching each other and press the heels to the wall.
  • Try stretching your arms above your head .. or keep out to the side of your body with the palms facing up.
  • Close your eyes and gently breathe in and out through the nostrils.
  • Stay here initially for 5 minutes and gradually build up to 10-15 minutes.
This can also be a great relaxation pose at the end of the day, perhaps before bed. Just continue to check that you are supporting your lower back and keeping your neck and throat soft.

'Tension is who you think you should be. Relaxation is who you are' : Chinese proverb

Ahhh .. now that's better.


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