This page provides a shot list of meditations and affirmations to help deepen your yoga practice. Remember that yoga postures, breathing and concentration exercises are all lead ups to enabling you to sit and meditate. All meditation really is is a way of connecting with your "self" away from all the mental chatter (and real chatter of cell phones, ipods, etc) so that we can actually disconnect from your "self" and re-connect with your "Self"

Prepartory Meditation

The following meditation provides a way to get in touch with being in the present and involve yourself in the perpetually arising of "life."

Centering Meditation

Centering is a way to direct your awareness to the lower abdoment, which is literally, the center of the body. By centering you can sink down into your physical self. In addition, by centering you begin to stimulate the parasympathetic nervous system which begins the relaxation response.

Body Meditations

Body meditations provide a means with becoming familar with the physical sheath - annamyakosha.

Energy balancing - Yoni Mudra meditaiton developed by Mukunda Stiles

I would like you to begin and end each Tantrik Practice session with the Yoni Mudra, done by placing your palms downward flat on your lower abdomen so that the thumbs align straight across, fingers together so that your forefingers touch, making a triangle in the space between your hands. The pelvic bones resemble the physical and energetic shape of the Yoni, a down pointing triangle. For self healing and as a foundation for connecting with your prana, I recommend you deepen this energy pattern by placing your hands frequently in the Yoni Mudra. It is especially beneficial to do this after Hatha practice as it will develop more Tantrik Energetic Bodywork, where you will learn to heal yourself and others. Focus on directing your energies to come home from the extremities to this sacred shape (Yoni or Source) beneath your hands. This shape is the archetype of the feminine energy of receptivity. Follow your sense of the energy for some time, connecting to your energy until it feels steady, lower your hands to your four pelvic bones (two iliac bones at the outer upper pelvis and the two pubic bones at the lower center) with a moderate pressure to receive the rejuvenated energy and store it into your pelvic bones. You may find that in moving the hands lower you need to support your elbows with pillows or a yoga block for comfort. Others find that bending their knees works best. Practice asking for guidance which will surely awaken upon persistence, follow it and tell me the results of your experience if you wish feedback.

The optimal time for this practice is at the beginning or end of your day just upon awakening or getting into bed. It can be done seated in bed or lying down. The morning practice will charge you up for an active day and the evening practice will help you dive into a deeper state of rest to rejuvenate you more thoroughly. It is especially beneficial at night if you have had fatigue or difficulty having uninterrupted sleep. The following instructions are given for those who will benefit from more details.

1 – Do a body scan by sending your breath’s wave throughout your torso. For details on this breath see Structural Yoga Therapy, page 53. Continue this for sometime then ask yourself to identify what are the strongest sensations that you notice. Place your hands there to feel the “currents of sensation”. Whatever you experience is your energy body. It may have emotional, thought, or a kinesthetic component to the sensations. Disregard analyzing it, just feel it, and be with it.

2 – If the current feels to be moving then identify the direction of the movement and encourage it to go the way that is most naturally arising. Follow the “currents of sensation” with your mind. Normally in Yoga class we end with Savasana, hands and legs wide; a “posture of letting go”. But now I encourage you to put your hands on the area of your body that you are breathing into and narrow or close your legs to assume a “posture of receptivity”. As the sensations move let your hands follow the “currents of sensations”. Continue as long as the energy pattern is moving continue to follow it. At first do no more than 5 -10 minutes of this practice, until you develop a consistent regular practice. Learn to both give and receive your pranic energy.

3 – If the sensation is not moving then identify how large an area this is and get a three dimensional perspective of its height, width, and breadth. Breathe around this area. Find out what breathing pattern begins to change the sensation of this region. In doing this let your whole body participate in the breathing. Open all you can without effort. Remember to always relax your effort until you find a naturally arising level, then you will be sattvic.

4 – When the energy sensations feel complete then bring your hands to your heart opening again as in #2 to the specific region of your heart that is receiving the sensations. When that calms and settles then place your hands in the Yoni Mudra to conclude the session. Remain here until you feel a rejuvenation of your energy.

Chakra Meditation

Chakras (pronounced with a strong CH like in Chuck) which means wheels are likened to vortexes that are located along the spine and correspond to various nerve plexuses. They are not "physical" entities (belonging to the annamayakosha) but are subtle entities that belong to the 2nd through 4th koshes (pranamayakosha, manomayakosha, vidyamayakosha).

Technique

This meditation has been adapted from the book, The Meditator's Manual, by Simon Court. See the diagram for the meditation.

Sitting either in a chair or on the floor in an erect but comfortable position begin to breathe and relax your body from head to toe.
Turn your attention inward and as you breathe in, formulate in your mind's eye a YELLOW SQUARE. With the breath, stablize the image and then as you exhale send the image down the spinal column to the at the root of the spine (perianal region between the anus and genitals). See it in your imagination glowing at the root of the spine.
Next, imagine a SILVER CRESCENT. Stablize the image with a couple of breaths and with the next exhalation, send the image down the spine to a point about 2 inches below your navel. See the image glowing at the spot below your navel.
Now bring the image of RED TRIANGLE. Stablize the image and then with an exhalation send the image down the spine to your solar plexus (about middle of your abdomen). See the image glowing at the spot at your solar plexus.
Begin to visualize a BLUE SIX-POINTED STAR (like two intelaced triangles). Stablize the image and with an exhalation send the image down your spine to your heart center just behind the breast bone. See the image glowing at your heart center.
Now imagine a BLACK OVAL in your mind's eye. stablize the image for a couple of breaths and with an exhalation send the image down to your throat (right where your voice box is). See the image glowing at your throat.
Now imagine a small WHITE WHIRLING CIRCLE in the middle of your forehead right between your eyes (third eye). See the whiling image at the third eye.
Finally, visualize a brilliant tiny point of light appearing at the top of your head. Visualize the a stream of white healing light streaming down from the universe and being channeled through the point down the spine making all the other images glow brightly. And with the light comes healing energy radiating from each center until your whole body radiates like a rainbow.
Now, let all the images dissipate leaving you relaxed and renewed in your body, mind and spirit.
Slowly open your eyes to re-enter the physical world.

Yantras - using sight to transcend the ordinary

Yantras are repeating patterns that place you into a meditative state. Yantras come in many designs and belong to all great spiritual traditions. The candle meditation is a form of yantra meditation and is a good lead up to tranditional yantra meditations.

Technique

Begin in a quiet seated position either in a chair or on the floor. Make sure the yantra is placed about 3-5 feet away (depending on its size) at chest level.
Begin to use the clearing breath to empty thoughts and release tension. Then quietly stare at the yantra taking the whole image in at one time. If you begin to see movement, allow it to come without getting caught up in the image. If your eyes begin to water, let them water its actually beneficial to you. Do not open your eyes wide but use a "soft" focus with eyes half closed or relaxed.
After about 3-5 min. Close your eyes and allow the after image to "dance" in your mind's eye.
Begin this meditation for a short period and then as your eyes get accoustomed to long periods of not blinking. Do not force it though.

Manipulating the subtle energies

Subtle energy is known by several names, prana, chi, ki, just to name a few. Subtle energy is the ability to focus your attention on a body part or area and direct an action using this awareness or sensitivity. A principle of Tai Chi (Taiji) is that Mind directs Chi and Chi directions action. The following two mediations enable you to practice manipulating your subtle energy for health and spiritual growth.

Directing Chi to the limbs

This is a Qi Gong meditation that enables you to begin to practice directing your awareness.

Technique

In this meditation do not try to direct the qi along any specific meridian. Rather, as you move the qi through your legs, arms, or torso, notice the path it naturally travels. Qi finds the appropriate route, like water seeking out a furrow in the ground. Inhale and exhale through your nose. These meditations can be practiced standing or seated in a chair.

Route 1: Inhale qi from your feet, up your legs to your perineum. Exhale, sending the qi back down your legs to your feet. Continue nine times.

Route 2: Hold your arms in a rounded posture in front of your chest (as in standing meditation position), with your palms facing toward the ground and fingertips a few inches apart. As you inhale, direct qi from your fingertips of your left hand along your arm to your spine. As you exhale, qi moves from your spine along your right arm to your fingertips of your right hand. Again, inhale drawing qi along your left; exhale along your right. The qi is moving through your arms in a counterclockwise circle. Repeat this circuit nine times, then reverse directions. Inhale along your right arm to your spine. Exhale from your spine along your left arm. Again nine times.

Route 3: Now we will expand the circulation to include your torso. The route is more complex, but if you follow the directions slowly and carefully, you will see that it is not too difficult to practice. Inhale qi up your legs to just below your navel (this is the guan yuan acupressure point located about 3 ½ inches below your navel). Continuing to inhale, qi moves straight through your body, reaching the ming men (a point along your spine opposite your of your navel (same level as navel). Still inhaling, the qi current splits, moving in two currents around your waist, returning to the point below your navel. Now you are ready to exhale. As you exhale, the qi moves from the guan yuan (below the navel in front) down the midline of your lower abdomen toward your genitals. From there, the current splits and moves down your legs. This completes one cycle. Again, begin by drawing qi up the legs to your lower abdomen, through your body to your lower spine, then around your waist and back to your lower abdomen. Exhale, down the front of your body and back down your legs. Continue for nine cycles.

Route4: Extend your arms in front of your body, at shoulder height, with your palms facing outward, away from your body. Make sure that your shoulders and elbows are relaxed. Inhale through your palms, directing qi along your arms. As you are still inhaling, the qi reaches your spine and then rises up your spine until it reaches the uppermost vertebra in your neck. As you exhale, qi descends down your spine, reaching the ming men. From there, with the continued slow exhalation, the qi splits into two currents, moving around your waist, reaching the guan yuan point below your navel. Now you are ready to inhale again. Inhale from the guan yuan, bringing qi back around the waist to the ming men. Continue the inhalation as qi rises from the ming men straight up your spine to the top of your neck. Exhale from this place, moving qi slightly down the spine, then out your arms to your palms. You have completed one cycle. Repeat.
Inhale: qi from palms, along arms, meeting at spine, up spine to top vertebra.
Exhale: down spine to ming men, around waist to guan yuan.
Inhale: from guan yuan, around waist to ming men, up spine to top vertebra
Exhale: from atlas, down spine, and out along arms to palms. Continue for a total of nine breaths.

Microcosmic Orbit

This is a popular mediation. It is most powerful when in standing position but sitting or lying can be done just fine. You will concentrate on the two major meridians of the torso, the Du or heart governor meridian which is located along the spine. (traditional direction base of spine to crown of head bai hui) and the Ren meridian, the conception vessel, located along the front line of the body from head down to perineum (hui yin).

Technique

Inhale and exhale through your nose. Inhale from the base of your spine to the crown of your head. The crown corresponds to the acupoint bai hui (hundred meetings).

Exhale from the bai hui down the front of your body to the hui yin.

Inhale from the hui yin to the tailbone and again up your spine to the bai hui.

Continue 9 cycles.

Next, let your breath just go, moving naturally. Without any special coordination of inalation and exhalation, use your intent to direct the qi continuously around the two meridians. It can go at any pace.

For some, the qi moves at a low, gradual pace. For others, it goes quickly up the back and down the front. Keep the qi cycling as long as it feels comfortable. If you feel as though there is too much energy or if you feel dizzy or uncomfortable in any way, stop the meditation.

This meditation can last from 1 min up to 3 hours (this is for very, very advance practitioners) normal is between 5-20 min.

Using visual objects in meditation

There are several meditations performed by viewing an object such as a Yantra (repeating design see Yantras). The following meditation uses a candle as an example.

Candle Meditation - Taken from Complete Meditation by Steven Kravette

Sitting in an upright but comfortable position in a chair or on the floor
Place a lighted candle
two to four feet in front of you.
Fix your gaze upon the flame
as you breathe your basic relaxation breath.

Observe
how the flame flickers and dances
and moves with wondrous subtlety.

Notice the colors of the flame.
Blue on the bottom.
Dark orange at the center>
Glowing red at the wick.
Then gold
and lighter orange.

Notice
the aura of the flame,
how it spreads
and touches you with its glow.

Keep watching the flame
for about two minutes
as you breathe your basic relaxation breath.
And send all other thoughts
gently away.

Then close your eyes.
And place your palms
lightly over your lids.
After a moment,
the afterimage of the flame
will form in the blackness as you watch.

Catch it.
And try to center it
evenly on your movie screen
on the inside of your forehead
just above your eyes.

Don't force the image.
Just let it shimmer and glow
and be.

Observer
how your flame flickers and dances
and moves with woundrous subtlety.

If your flame disappears,
you can will it to come back to your the screen before your mind's eye.
And it will come back to your screen.

Notice the colors of the flame.
Blue on the bottom.
Dark orange at the center>
Glowing red at the wick.
Then gold
and lighter orange.

Notice the aura of your flame.

Hold the image for about two minutes.
When you let it begin to fade,
notice
the tiny changes in its form and color.

Lower your hands.
Open your eyes ever so slowly.
Sense how refreshed you feel.

Become aware
of what it's like
for your mind to be alert and relaxed,
both at the same time.

Meditations of the Heart

A popular meditation that is used by Buddhists is called the Loving Kindness Meditation.

This meditation is used to open yourself to our innate ability for compassion.

Loving Kindness Prayer

This prayer is taken from the book, Loving Kindness: The Revolutionary Art of Happiness, by Sharon Salzberg a noted Buddhist Meditation teacher. pp. 29-32.

May I be free from danger
May I have mental happiness
May I have physical happiness
May I have ease of well-being
May I discover my true nature

Loving Kindness Meditation

This meditation is taken from Jack Kornfield's Seeking the Heart of Wisdom.

Technique

Sit comfortably in a chair or on a chair. Begin with watching your breath allowing your thoughts to settle down and emotions to clear.

Next, visualize a loved one (person or pet) surrounded by a golden light. See them healthy and radiant and sense your connection with them.

Next, visualize love ones close to you, your family, parents, etc surrounded by the golden light.

Broaden out to friends and neighbors (co-workers if you work with people). Then to your town, city, state, etc. So you broaden your sphere of love to people who you don't know.

Finally, broaden your sphere of light to people you don't like and then to someone who you really dislike or a villan.

Sense your williness or unwillingness ot accept people, feeling it your body and thoughts, acknowledge those thoughts and feelings keeping the vision of the sphere clear in your mind's eye.

Let the vision go, return to the breath. Place your hands on your heart center and bow your head in gratitude for the oppotunity to experience that innate compassion the resides in each of us.

Affirmations

A note about affirmations

Affirmations are a form of cognitive therapy for changing behavior and fostering personal growth. As such, affirmations need to be short and specific. For example, you might want to become a "better person" but what goes into being a better person? Is being patient, kind, open make you a better person? So you have to create those affirmations such as, " I am a more patient person." or "I see all people with love and compassion." Are better examples. So if you use affirmations make sure you have a clear idea/image of the behavior you want to work towards.

Working to change habits

Habits are a double-edged sword for humans. Habits allow us to chew gum and walk at the same time. In essence, they enable us to adapt! Habits are behaviors that at one time were "learned" consciously and by shear repetition have become "unconscious" and as such are almost hardwired into our nervous system and psyche. As a result, you must change habits (physical or mental). It is this innate ability to consciously (and if done correctly with good intent, intelligently) form habits that make human so adaptable and able to grow beyond just instinct.

For re-educating the physical aspect of our "self", various forms of yoga and other somatic practices such as Alexander Technique, Feldenkrais or Sensory Awareness are the best because they approach habits indirectly and enable you to "re-program" your nervous system to incorporate more functional habits.

For re-educating the psychological aspect of our "self", affirmations are the most powerful. The loving kindness prayer is one form of affirmation. Here is another set of general affirmations you can use.

Minds are joined
Meaning: My mind does not stop at my skin. My mind reaches out into my immediate environment, into the world and to other minds. This affirmation can help you develop "sensitivity" to your relationship outside your self.

I know
Meaning: I have total recall, I can remember all that I have learned, I can know my essential innate self. This affirmation can help you develop your inner knowledge and recall.

I can trust
I can trust my inner voice, my gut feelings. This affirmation helps to empower you to listen to your own feelings.

I am responsible
Meaning: I am able to respond. (Don't confuse this with being to blame) I can repond appropriately to the situation. I can act according to my knowledge and feelings. This affirmation helps to empower you to act and not just to "re-act" as in being a creature of habits.

I am single-minded
Meaning: I am of one mind. I am a totally integrated being. I am able to bring all my attention to what is needed in the present moment and act as an integrated individual. I am able to still "other" voices (doubt, fear, anxiety, regret, guilt, etc) and act according to my true nature.

Technique

This exercise is very "informal" in that you can use it anytime for 1 min to 24hrs! Just use it with the breath for a couple of minutes everyday and after about 3-4 weeks begin to see if there is any change in your perception or behaviors. Don't try to "get" something just be open to what happens with this exercise.