Meditative Monday

Hari OM

...and brrreeeaaattthhheeeee...

Working a journal such as suggested last week, for cleansing the mind prior to sitting for meditation, is one step in preparation.

Another is to concentrate on the breath and 'clean the lung' - although we are not talking full-on yogic pranayama here. That can be highly technical in its own way. However, the basic techniques are useful in all yogas (meditation is also yoga - remember the word itself only means 'path' or 'way' and is not about making bodily contortions!)

Once in asana, simply let the eyelids droop and - if you can - focus on the end of your nose, or somewhere close to it. Now, draw a slow breath inward and fill to the fullest lung capacity that you can. That is, right to the diaphragm. If you are breathing correctly, the shoulders will barely move. If you are only filling the top lung, the shoulders heave. Perhaps for one session, concentrate only on working the diaphragmatic muscle. Drop those shoulders! Don't worry that the tummy expands. The lungs are balloons, as they grow they push down so something has to move out of the way. 

Hold at the full breath for a second or two, then slowly release the breath again - all the way. Use the diaphragm to squeeze out the last drop of converted air. Hold a second or two, then repeat. Establish a slow breathing rhythm to take you into meditation.