Guided Meditation
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1. Guided Meditation Video
As our appreciation to yoga teachers worldwide, we would like to share this 20 minutes of audio to help yoga teachers to take time out, to relax and surrender. Meditation need not always be structured or done at the end of a Yoga session. It can be seen as a fun and creative way to just connect to your breath. Here, in this meditative session, just trust the voice and yourself!
Some instructions for this practice are stated below:
- Be seated in any position that is comfortable for you. You can also be seated on a chair or on the bed (ideally before going to bed).
- It can be practiced at any time during the day too. The idea is to surrender and relax while taking a 20 minutes break from your daily routine.
- Do some very easy arm, neck, shoulder, ankle and wrists movements before you settle down for this meditation.
- Lastly, right after this meditation, avoid strenuous work like domestic chores, power yoga, or vinyasa flow.
- Most importantly, keep that smile on your face all through the practice.
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Savasana: Section A
- Begin by first sitting at the centre of the mat in Dandasana stretching the legs out completely bringing the spine straight. Take a few breaths here and place the hands on the thighs and start to calm the breath. Then placing the left hand on the floor turn the hip towards the left side of the mat and slowly bring the side of the back on the mat bending the elbow. Once down turn back again facing up and bring the back completely on the mat making sure the lower back, upper shoulders, back of the head and the calf touch the floor.
- Spread the legs more than hip distance apart and relax the outer feet on the floor by pointing the toes outwards and heels inwards.
- Bring the arms on the floor keeping them away from the body and stretched with palms facing upwards.
- ... continue reading rest of the instructions on the Savasana page.
Savasana: Section B
See 900+ Savasana cues added by your fellow yoga teachers and yoga therapists for further guidance.
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Advasana: Section A
- Begin this pose, seated in Vajrasana at the centre of the mat, folding the knees and sitting on the heels. Stretch the back upwards and take a few breaths here.
- Inhale and stretch the arms above your head and as you exhale go forward bending at the hips and bring the stretched arms on the floor in front of you and relax the forehead on the mat/ floor. Exhale completely here.
- Stay here for a few breaths and relax the upper back trying to place the chest close to the thighs or the floor in front of you.
- ... continue reading rest of the instructions on the Advasana page.
Advasana: Section B
See 175+ advasana cues added by your fellow yoga teachers and yoga therapists for further guidance.
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Viloma Pranayama: Section A
Viloma Pranayama can be done either seated in Sukhasana (Easy Pose) or in supine in Savasana (Corpse Pose). But here we will follow the seated form of practice. Given below are the instructions to follow for the practice of Viloma Pranayama. This form of breathing has two variations as Type 1 and Type 2. The placing of the hand on the chest and on the belly is an option for better connections. The practice of Viloma Pranayama can be done even without this touch but the hands would have to be in Jnana Mudra.
Type 1(Breath interrupted at inhalation)- Seated in Sukhasana (Easy Pose), cross the legs and extend the spine upwards.
- ... continue reading rest of the instructions on the Viloma Pranayama page.
Viloma Pranayama: Section B
See 50+ Viloma Pranayama cues added by your fellow yoga teachers and yoga therapists for further guidance.
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Dirga Pranayama: Section A
Learning to practice Dirga Pranayama (Three Part Breath) at the beginners level, with the guidance of a yoga teacher, requires patience and awareness. The practice of this breathing involves a step-by-step method that must be followed to get the best results from the same. Given below are the steps to be followed:
- The practice is best done while seated in Sukhasana (Easy Pose), Siddhasana (Auspicious Pose), or Ardha Padmasana (Half Lotus Pose). But to have a better understanding, the first few times it can be done while lying down in Savasana (Corpse Pose).
- Place one hand on the belly (just above the navel) and the other hand on the chest (inches below the collarbone). Sit extending the spine and for better support, seat yourself on a cushion or a folded blanket.
- ... continue reading rest of the instructions on the Dirga Pranayama page.
Dirga Pranayama: Section B
See 200+ Dirga Pranayama cues added by your fellow yoga teachers and yoga therapists for further guidance.
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Deep Relaxation Technique (DRT): Section A
Deep Relaxation Technique (DRT) as the name suggests is a deeper and more intense form of relaxation. The entire body and the mind move together, connecting with each other while the breathing plays a crucial role to bring this connection. The main features of this form of relaxation technique are: (read more)
Given below are detailed instructions for the practice of Deep Relaxation Technique. Mostly this practice is done in Savasana (Corpse Pose), but can also be done seated on a chair:
- Begin lying down on the yoga mat or a blanket in Savasana (Corpse Pose), stretching the legs out and the arms out, while settling the entire back and the back of head on the floor.
- ... continue reading rest of the instructions on Deep Relaxation Technique (DRT).
Deep Relaxation Technique (DRT): Section B
See 45+ Deep Relaxation Technique (DRT) cues added by your fellow yoga teachers and yoga therapists for further guidance.
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So Hum , a sanskrit term meaning "I am That" wherein "That" refers to the Universal Soul or Self is considered as a universal mantra or a natural mantra as it is present in everyone as the breath with the sound of SO as the inhalation and HUM as the exhalation.
Soham is a breathing process. So, it is the basis of our life. Our inhalation makes the sound “SO" and exhalation is “HUM". Hence it is also known as Ajapa Japa, meaning chanting but no chanting, as in automatic chanting done without moving the lips along with the breath since our breathing itself chants Soham as mantra automatically for us. All we need to do is to bring our attention to it to transcend ourselves into a meditative state.
This meditation is easier from other meditation techniques and hence is usually used as a first step learning process for students to initiate them into meditation. It simply involves saying the Soham mantra which means “I am” or “I am the Universe” which is how practitioners can invest in this simple phrase the meaning that represents the best to their own understanding.
Everyone can practice this meditation, regardless of how advanced he or she is in meditation practices. As we meditate on this, one realizes that we are all one and we have all come from one Infinite Source, and a part (Ansh) of that infinite source is present in all of us and everyone is connected.
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