Remember to Breath During this Hectic Time of Year!

Breathing, we do this every minute of every day without giving it a second thought. When I begin to teach "pranayama" , controlled breathing,  it is sometimes very difficult to wrap our minds around the idea of controlling the breath while keeping it natural. While sitting there reading this blog,sit upright, close your eyes for just one minute , notice your breath, notice the sensations of the breath flowing in past the nostrils filling up the abdomen like a balloon, feel the expansion of your "container" and the contraction. If feeling the breath does not speak to you , use visualization. Imagine your breath is like a pitcher of water, the breath fills the pitcher and then it slowly flows or pours out. The more we "practice" this type of controlled breathing the more natural is gets.  As you notice the breath and "switch " gears we change the focus of the brain and nervous system from the primitive part of our brain ( medulla oblongata) to the more evolved part of the brain the cerebral cortex. This practice of control of breath and prana have a profound effect on the body, mind and spirit. Watching the breath, calms the mind, calms the nervous system. The nice thing about this limb of yoga is anyone can do it, we all breath. All it takes is a few minutes of your day. Take a moment and notice how you feel after "practicing" your breathing. Do this type of breathing anytime you need to focus, De-stress, relax and center yourself. Enjoy the moment!

How do I practice meditation with my mind wondering?

A lot of students share with me that they think it is impossible to meditate if there mind is constantly thinking about all there "to do" lists or the weeks events etc. The mind has a job, it's nature is to be thinking. Students new to this practice may think they are going to sit down and expect the mind to shut off like a switch, that is very unrealistic. I tell students new to meditating treat the mind like a child. Be firm, but gentle. Be patient, yet clear. Set your expectations modest and give yourself at least a month to let this "practice of Meditation " sink in. It is important to pick a place in your living space that is comfortable and at a certain time of day that is relatively quiet. Sit in a comfortable position either on the floor or in a chair. This space will start to become your sacred meditation spot, every time you come here you will relax and be open to your practice of meditation. There are many types of ways to meditate.  I will explain a simple way to start. Let eyes close softly. Allow yourself to become comfortable. Now, notice your breath. Watching the breath is the easiest way to focus the mind. Watch it come in and go out, in and out of the nose if you can. As thoughts come and go, allow this to happen, but do not dwell on any one thought. keep "pulling" your mind back to watching the breath. Initially start with 5 minutes, build up to ten , fifteen etc. As you keep practicing the time goes quicker. Set a timer if you are on a schedule so the mind does not have to worry about what time it is. Give yourself space and time for this practice to develop. Before you know it it will become second nature and you will be on the way to meditating. How often? depends on your schedule.