How to add meditation into your everyday life

Meditation is a word that is being used a lot these days. Especially since the COVID-19 pandemic, many people who have not yet tried meditation or yoga are making it a part of their everyday life. With this in mind, it may be helpful to look at the definition of meditation and then provide some helpful tips on how to meditate and how to incorporate it into your everyday life. Here are some important questions and answers about meditation and how to achieve the practice (the list below is not exhaustive!)

What is meditation?

There will be many variations on the answer to this question (much like the question of what is yoga?), but for me the answer lies withinThe Yoga Sutras of Patanjaliand the eight limbs of yoga, the sixthdhāranā,Concentration, seventhDhyānaMeditation and the eighth limb,samādhifull meditative absorption. The following quote from is a poignant reminder that the yoga of modern practitioners is much more than asana practice;“The third limb, āsana, focuses on the stretches and postures with ato prepare the yogi's body to sit in meditation for long periods of time. It is this aspect of yoga that has been most visibly exported to the West, but has too often been taken out of context as part of a more ambitious and far-reaching sequence.”(Bryant 2009).Dhāraṇa-Dhyāna-Samādhihelp us gain control of the mind. Finally,

Patañjali's Sutra 1:2 helped me understand and simplify what meditation is:

“Yogas-citta-vritti-nirodhah: Yoga is the calming of changing states of mind” (1:2)

Another quote that helped me understand meditation is from Gurumayi Chidvilasananda, where she addresses the common complaint she hears from people who say they can't meditate. Taken from her book,The Yoga of Discipline; "When you focus on something, it's a form of meditation. So meditation is already a natural part of your life."

Here are some more helpful reads to help you dive into the definitions of meditation:

From mindfulness to insight

(link removed)

Yoga meditation in everyday life

How do you meditate?

To get the most out of your chosen meditation practice, consider the following suggestions and be kind to yourself and don't expect "perfect" results every time you sit down to meditate. The mind is naturally very busy, so it will take time to slow down and move inward. Remember that some days will be much easier than others and most importantly, meditation is an individual practice that feels right for you.

Ideal spaces and surroundings for meditation

• Wie viel Platz und Zeit steht Ihnen zur Verfügung?
• Denken Sie gemütlich! Ihr Zimmer sollte Raumtemperatur haben, damit Sie nicht durch zu heiße/kalte Temperaturen abgelenkt werden
• Lassen Sie Ihre Beleuchtung in der Mitte liegen, damit Sie nicht durch helles Licht stimuliert werden
• Versuchen Sie zu meditieren, wenn Sie wissen, dass der Lärm um Sie herum auf ein Minimum reduziert wird
• Geräusche; die Tamboura (indisches Saiteninstrument), Klang von OM oder Stille
• Duft; Weihrauch – Sandelholz wird empfohlen, hilft, den Geist zu fokussieren und ist erhebend

The best time to meditate

• Welche Tage passen am besten zu Ihnen?
• Welche Tageszeit passt zu Ihnen? Lagergeräusch Punkt oben beachten
• Vor Sonnenaufgang? Prana fließt von der Sonne, was der Ruhe zuträglicher ist, bevor die Haushalte erwachen oder bei Sonnenuntergang, je nachdem, welche Zeit Ihnen am meisten Platz bietet
• Versuchen Sie es für 10 Minuten, sogar 5 Minuten, um mit dem Zielen auf 20 Minuten zu beginnen, und sehen Sie dann, ob es sich angenehm anfühlt, zu einem späteren Zeitpunkt auf 30 Minuten und dann auf 45 Minuten mit einem empfohlenen Maximum von 90 Minuten zu erhöhen.
  

The best posture for meditation

• Mach es dir so bequem wie möglich, erwäge ein Meditationskissen und Decken für ultimativen Komfort und Wärme
• Ausrichtung – beim Sitzen in Sukhāsana, Easy Pose, sitzen Sie mit den Knien unterhalb der Hüftlinie, um Beschwerden in den Hüftgelenken zu vermeiden. Versuchen Sie, höher zu sitzen, fügen Sie einen Schaumstoffblock oder eine Decke zu Ihrer Basis hinzu, wenn die Knie höher als die Hüften sind

• Sitzen empfohlen über dem Liegen wegen der Versuchung zum Einschlafen!
• (Link entfernt) Handgesten, die Ihnen helfen können, sich weiter in Ihre Meditationspraxis aufzulösen, da die Gesten den Energiefluss Ihres Körpers kanalisieren. Das bekannteste der Mudras heißt Gyan, spirituelles Wissen, das uns hilft, uns zu konzentrieren und Einblicke in unser Leben zu gewinnen. (Link entfernt) wird erreicht, indem Daumen und Zeigefinger an beiden Händen zusammengedrückt werden und die anderen 3 Finger gerade bleiben

The best breathing exercise for meditation

• Laden Sie einen natürlichen, gleichmäßigen und angenehmen Atem ein, nichts Anstrengendes
• Wenn Sie sich für Ujjayi, den siegreichen Atem, entscheiden, wird dies am besten alleine und nicht in der Öffentlichkeit praktiziert, um andere Yogis nicht zu stören

Different types of meditation to practice

• Samprajñāta Samādhi „Konzentration auf ein Objekt, damit der Geist vollständig zur Ruhe kommen kann. Es gibt 4 Stufen“
• Vitarka, Gedankenanwendung – Konzentration auf ein physisches Objekt und nur dieses Objekt, zB eine Kerze
• Vichara, Urteilsvermögen – Einen mentalen Brennpunkt haben, sich an dieses Symbol erinnern oder OM (oder ein gewähltes Mantra) singen
• nanda, Glückseligkeit – Erinnerung nutzen, um sich an das Erleben von Glückseligkeit aus einer vergangenen Erfahrung zu erinnern
• Asmitā, “Egoismus“ – Gedanken, die darauf abzielen, „Egoismus“ zu reduzieren, die sich auf „Ich bin freundlich, ich bin mitfühlend“-Gedanken konzentrieren

The best music for meditation

Try to focus on the sounds around you, but don't define them. Tune in to the sound, but try not to engage in the dialogue of the sound. Have you noticed the birds chirping early in the morning? There is a sound meditation for you

Vipassana–“Seeing things as they really are" is the meaning of Vipassana, one of India's oldest meditation techniques, which helps us cope with life's changes without reacting to those changes and promotes serenity by establishing a deeper connection with the body and mind. The meditation technique teaches you to observe sensations in the body without reacting "not clinging or desiring". It is taught in silence in a residential center for 10 days, allowing you to practice at home after completing the course.

I completed Vipassana for the first time in December 2019 to January 2020 and must say that I believe the technique helped me overcome the barriers and find serenity in my new and unfamiliar routine. I have managed to maintain the Vipassana practice and have a temporary place for a 3 day course in August. I also served (as a volunteer) for 5 days which was equally beneficial. There is something magical about being in silence among others.

Going back to Gurumayi's quote, mindfulness could be viewed as a type of meditation and (link removed). I remember a colleague once sharing a mindfulness technique during a lunch meeting in which we were asked to do a certain number of chews before devouring each bite of our lunch. I was surprised by the simplicity of the request, but the power of noticing more of the texture, flavor, and one's own posture that I hadn't noticed before. Try not to take your phone with you on your next walk and notice new things along a familiar route: noises, smells, types of houses.

Stay open to your meditation practice

Remember to be kind to yourself and try different times of the day to find how and which practice works for you. Once you find it, enjoy the journey and reap the calming, life-enhancing benefits of meditation.

Recommendations from Yogamatters: Essentials for Meditation

A comfortable seat (or two)

I love the Zabuton pillow, my legs feel really comfortable on this base so I can dissolve into my meditation practice.Āsana is Sanskrit for seat (also posture), the Ikat round cushion is also an important element for any duration of meditation practice.

Wrap up

One of my favorite props, these fleece blankets are super warm and cozy - ideal for meditation and also perfect for restorative yoga practice.

Treat yourself

A lovely gift for a new or existing meditator, or a mindful gift for yourself!