Guided meditation for the new year

funny-dog-meditation

img_4233In this morning’s yoga class, I led my students in a guided meditation for the new year.

Studies show that a regular practice of quiet meditation provides many benefits. Check out this article with some fun infographics about what will happen to your body and mind if you start meditating today…. Try it and see for yourself!

Join me daily at 7:00 AM at beautiful Cotton Tree Lodge in southern Belize for an hour-long class — before your jungle adventure begins!

At the end of every yoga class I teach, I invite my students to join me in a guided (or sometimes silent) meditation to bring closure to our practice, to integrate the benefits of the active poses, and to end with internal reflection.

meditation-om-2Meditation is ideally practiced in a seated posture that allows the chest to be open and the spine long. As a certified yoga teacher for the past twenty years, I include seated meditation in all of my classes, because according to the ancient yoga classics, it is one of the eight “limbs” of the complete yoga system, which is comprised of eight branches.

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Sit with your spine tall and straight in your preferred meditation posture:

  • Easy cross-legged pose (Sukhasana)
  • Half lotus pose (Ardha Padmasana)
  • Full lotus (Padmasana)

Lengthen your breath. Try to breathe deep into your belly and exhale fully. Do this a few times.

Focus your mind on the sensation of your breathing. Notice the inhale and exhale, the sensation of the air as it passes through your nostrils, the expansion in your chest and belly as your diaphragm moves. Let yourself be fascinated with the mechanics of your breathing.

Reflect on the past year. Let your mind review 2016 in a movie-like sequence. Maybe images will appear in your mind’s eye. Maybe feelings. Sensations. Whatever arises, let it come up as you think about the past year.

Notice what is there.

Now imagine that you can gather all of these experiences–the people, the places–into a bundle. Imagine wrapping it all up in a golden-colored wrapping paper and surrounding the bundle in pure, white light. Really see it glowing in bright light.

Now imagine that you can physically place the bundle in a special place. Make it a specific place, whether real or imagined, where you know it will be safe, valued, protected. See it there.

In your mind’s eye see a passageway–it could be some kind of doorway or an opening–and see it opening for you. You can walk through the passageway into the new year.

Walk through and notice what is on the other side, in the new year 2017. You might see images, or feel sensations, emotions, peoples’ faces, maybe specific places. Whatever you perceive, just let it be there for you.

Now send a radiant beam of white light straight from your heart into the new year 2017. Imagine that this light is surrounding and blessing the people and places you will experience. Keep sending this light into the new year.

Take a few deep breaths. Feel your body from head to toe. When you are ready, open your eyes.

How do you feel?

Parama K. Williams is a published author with a Master of Arts in Education and fifteen years of international experience as a U.S. Licensed, Certified Massage Therapist and Yoga Teacher. Join her on the upcoming wellness retreat in tropical Belize!

 

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