Yoga offers meditation and controlled breathing techniques that can be used effectively to manage the pain, relax your mind and body, and refocus your thoughts. Meditating for only a few minutes each day can help.
Here are some quick tips for meditation beginners:
— Take the time to stretch out first. Loosening muscles and tendons before beginning allows you to sit or lie down more comfortably.
— Make it a formal practice by setting aside a specific time and place to devote to your meditation.
— Focus on your breathing. Slowing your breathing helps your mind and body to relax and prepare for meditation.
— Meditate in the morning. It is usually quieter in the morning, and your mind has not yet had the chance to get cluttered. It will also help work out any kinks in your body from sleeping. And it’s always great to start your day with focus!
— Find a time and place to meditate where you will not be disturbed.
— Enlist the help of instructional videos or calming music if they help you relax more.
— Light a candle and use it as a focal point, instead of closing your eyes. Focusing on the light causes you to strengthen your attention.
— Be aware of your body and how it feels in both its normal and relaxed states, and embrace the differences.
— Experiment with different types of meditation and different positions. You won’t know which methods work best for you until you try them.
— Have a purpose behind your meditation, such as pain management or feeling more focused on a specific issue you must deal with.
— Push aside any feelings of doubt, frustration, and stress about whether or not you are doing it right. It is counterproductive to your meditation.
— Relax and relish in your mind’s incredible ability to focus and care for your body through meditation.
— Remember your meditation and breathing techniques throughout the day. A few well-placed cleansing breaths will do wonders for your mind and body.
Reprinted with permission from Gentle Yoga for Osteoporosis ISBN: 978-1-57826-397-4, $12.50 (paperback). New from Hatherleigh Press. Distributed by Random House.