Yoga can be a form of meditation
In the practice of meditation, any sense object can be used as an object, or a point of focus in meditation. Yoga is a physical movement practice, but it can also become a meditative practice by focusing on the sensation of movement and breath.
The Practice
Lie on your back. Have a blanket or towel under your spine. Your knees may be bent over a pillow to release tension in your lower back. Use a rolled towel under your neck if you need support, or maybe your head is on a pillow.
Set a timer for about two to five minutes. Bring your awareness to the sensation of the blanket or towel underneath your spine. See if you can relax your entire back into the blanket. If you feel tense, try adjusting how you are lying down, you may need to bend your knees more or add more support under your knees, head and neck, or spine.
Once you feel relaxed and comfortable, start creating gentle slow movements. You might draw one knee toward your chest with your hand on your shin or knee and create gentle circles with that hip. Nothing is forced. If something does not feel right, make a different movement. It could be noticing your hands or toes wiggle. Switch to the other side of your body. You might stretch your body out or hug your knees to your chest. Play with lifting your arms slowly off your towel. It might be barely moving or lifting them straight up. Go slow and notice each sensation as you raise and then lower your arms back to the floor. Be curious about the sensations created, what you feel, and where you feel the sensation. You can always stop the movement and focus on the sensation of your breath, the rise and fall of your chest or belly. Hug your knees to your chest or stretch out if that feels good between movements.
Take a moment when you are done with the movement to feel your spine and entire body connecting to whatever is under it. See if you can imagine or feel your whole body releasing into the blanket. If any thoughts come up, let them go and come back to noticing where your body meets the floor.
Gentle Yoga and Mindfulness Video
In this video, I lead a gentle yoga practice and guided relaxation.
Wear comfortable clothes, and grab a yoga mat or towel, and a pillow or a bolster. If you have yoga blocks, you can have them nearby.
The goal of this twenty-minute practice is to use gentle movements as an anchor for the mind to create a moving meditation with body and breath.
Make sure you are comfortable to start. Shift around, or add a blanket or pillow under you to create ease along your entire back body.
Any movements I sugget, are just that, a suggestion. There are no shoulds in this practice. The goal of the practice is not achievement, it is awareness of the movement. The movements may be very small movements, like wiggling your toes or finger. Feel free to adjust how you are positioned at any time, or even roll onto your side or come up to sit.
The video is about twenty minutes. You won’t need a timer if you are following the practice.
Enjoy!
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