Mediation & Breath: Dhyana & Pranayama
The body needs movement, and the mind needs rest. Mediation and breath work practices cultivate a restful awareness of body, mind, and soul.
Meditating for as little as 5 minutes a day is beneficial. It can be guided or self-led. A variety of meditation techniques or approaches include:
- Meditation as Sound uses soothing sounds and vibrations—such as singing bowls, gongs, chimes, or calming music—to help quiet the mind and relax the body.
- Meditation as Mantra relies on a repeated word, phrase, or chant to promote inner peace, clarity, and mindfulness.
- Meditation as Metta also known as loving-kindness meditation, is a practice of silently repeating positive phrases to cultivate compassion, kindness, and goodwill toward oneself and others.
- Meditation as Body Scan involves slowly focusing attention on different parts of the body to release tension, increase awareness, and promote deep relaxation.
- Meditation as Standing or Walking combines slow, intentional movement with focused awareness of each step, helping cultivate presence, calm, and connection between mind and body.
Three tridoshic breathing exercises that work on life-force control:
- Dirgha is a three-part tridoshic breath generally good for all three doshas.
- Steps: Fill the belly, rib cage, and collarbones with breath on the inhale. Reverse for the exhale.
- Ujjay is an ocean-sounding breath that is also tridoshic.
- Steps: Create an ocean sounding breath by gently constricting the muscles in the throat.
- Nadi Sodhana is an alternate-nostril technique using the right thumb and ring finger.
- Steps: First cycle seals off the right nostril as one inhales through the left nostril, then the left nostril is sealed as the exhale through the right nostril, inhale through the right, exhale through the left. Repeat.
The main precautions for any breath work are sinus infections, deviated septums, respiratory infections, sore throats, and recent abdominal or torso surgery.
Work with Deborah to cultivate your own meditation and breath practice to support and still YOUR mind, body, and soul.