Ways to Meditate
There are as many ways to meditate as there are styles of yoga. The best way to determine which style of meditation is right for you is to try several styles until you find one that meets your needs. Let your body and mind be your guide.
The first step in meditation is to focus clearly on a specific object or sensation with your eyes open or closed. You can repeat a word or phrase (mantra), visualize a place, object, or deity, or concentrate on your breath and experience it slowly entering and exiting your body.
When to Meditate
Any time is a good time to meditate. You may find setting aside a specific period of time works best for you or just taking a break when you feel the need to meditate. Meditating for as little as 5 to 10 minutes per day can help relieve stress, anxiety, fear, cravings and assist in restoring balance, calm and peace.
Where to Meditate
Unless you are a long-time yoga practitioner who can easily block out distracting sounds and visuals, it is best to find a comfortable, quiet room or close windows and door to allow yourself uninterrupted time to meditate. To deepen your meditation experience try meditating on a bus, train or plane. Mentally block out the sights and sounds by concentrating on your breath, repeating a mantra or just delving within your being. With practice, anyplace can ultimately be a good place to meditate.
Positions for Meditation
The classical position for meditation is sitting on the floor in lotus pose. The purpose for asana was to prepare the body for long periods of sitting. Sitting postures are chosen to allow the mediator to sit comfortably for relatively long periods. If you are uncomfortable sitting in lotus pose for extended sitting (20 to 90 minutes), two other asanas beneficial for meditating for periods of time are easy sitting (sukhasana) and sage (siddhasana). If you are unable to sit in any of these positions, you can meditate sitting in a chair with erect posture.
If you are trying to work meditation into a busy schedule, you can set a timer to let you know when your allotted time has passed to avoid the distraction of watching the clock.
Practicing daily meditation complements your asana and pranayama practice. By practicing just a 10 minutes each day you will begin to notice positive changes in your clarity and peace of mind.
To help you get started, watch this 10 minute meditation video: