Yoga meditation movements, four practice methods

If we can take some time every day to practice meditation yoga, we can achieve the purpose of self-cultivation. In fact, the movements of yoga meditation are very casual, and you can do some meditation movements at any time, such as lotus sitting.

1. Yoga Meditation Movement

1. Simple sitting meditation

Action steps: Sit on the mat, place the sole of your left foot on the inner side of your right thigh, and the sole of your right foot on the inner side of your left calf in the opposite direction, and adjust your body's center of gravity.

Keep your legs as flat as possible on the floor, straighten your back, slightly retract your chin, and stretch your neck upward as much as possible; connect your thumbs and index fingers together (lotus fingers), palms facing up, keep your arms and shoulders relaxed, close your eyes, and take deep breaths through your nose.

Note: The back should always be kept straight and not slumped.

2. Half Lotus Meditation

Action steps: Sit on the mat, place your left foot on your right thigh, with your right leg still flat on the floor. The other movements are the same as the simple sit requirements.

Note: After placing your left leg on the thigh of your right leg, slowly press down on the knee joint to relieve tension in the knee.

3. Lotus meditation

Action steps: Sit on the mat, put your left foot on the right thigh, put your right foot on the left thigh, cross your left and right calves in an X shape, and the other movements are the same as the simple sit requirements.

Note: Lotus sitting is a relatively difficult sitting posture, so you must fully mobilize the joints of your legs and feet before practicing. It is recommended that beginners do not practice this sitting posture.

4. Supine meditation

Action steps: Lie flat on the mat with your legs slightly apart, your arms naturally stretched out on both sides of your body, your palms facing up, and your eyes closed.

Note: Keep your head straight, your cervical vertebrae and spine in the same straight line, stay focused and don't let yourself fall asleep.

Some people find it difficult to keep their backs straight when meditating. It is recommended that these people place a folded towel under the coccyx to support the waist.

When beginners first start practicing, it is difficult to enter a meditative state in a short period of time. It is recommended that these people try voice meditation.

2. Benefits of Meditation Yoga

1. The key to meditation yoga is actually to concentrate. By spending 10 to 40 minutes each day meditating, focusing your attention on a breath, a word, or an image, you can train yourself not to dwell on the past and the future but to focus on the present moment and transcend it by fully accepting reality.

2. Meditation can not only exercise the body, but more importantly, it can change a person’s inner emotions and achieve true “self-cultivation”.

3. Meditation is actually a very simple thing. The grass in the park, in a spacious indoor venue, or on a comfortable chair are all suitable places for meditation.

4. There are many ways to meditate, including: Zen sitting (sitting cross-legged), casual meditation (sitting upright or lying slightly on a chair), slow walking meditation (each step is very slow at the beginning. After that, you will not be aware of your steps at all), transcendental meditation (repeatedly repeating a Sanskrit syllable), music meditation (closing your eyes and entering a trance state with the music), etc.

5. Many studies have shown that meditation can train our brain and reshape the brain structure; it can restore balance when the brain faces mental problems such as depression and over-excitement.