Just looking at some recent research on yoga + meditation and thought I would share as makes and interesting perusal + practice idea
Over the past decade, researchers have found that if you practice focusing attention on your breath or a mantra, the brain will restructure itself to make concentration easier. If you practice calm acceptance during meditation, you will develop a brain that is more resilient to stress. And if you meditate while cultivating feelings of love and compassion, your brain will develop in such a way that you spontaneously feel more connected to others.
New research shows that meditation can help you improve your ability to concentrate in two ways. First, it can make you better at focusing on something specific while ignoring distractions. Second, it can make you more capable of noticing what is happening around you, giving you a fuller perspective on the present moment.
As the evidence for the benefits of meditation grows, one of the most important outstanding questions is, How much is enough? Or, from the perspective of most beginning meditators, How little is enough to see positive change?
Researchers agree that many of the benefits happen early on. "Changes in the brain take place at the very beginning of learning, And many studies show change in a matter of weeks, or even minutes, among inexperienced meditators. But other studies suggest that experience matters. More practice leads to greater changes, both in the brain and in a meditator's mental states. So while a minimal investment in meditation can pay off for your well-being and mental clarity, committing to the practice is the best way to experience the full benefits.
Starting small and making meditation a regular habit. minutes. Start with 5 minutes and build on that."
Lovingkindness Meditation by Kate Vogt
Put it into practice:
Sit comfortably in a place where you won't be disturbed. Take three to five quiet breaths. Gently close your eyes.
Imagine the horizon spanning through your chest with a radiant sun rising in your innermost center—your heart. As though being melted by the solar warmth, release tension in your shoulders and across your throat. Soften your forehead and rest your attention inward on the light deep within. Take 7 to 10 smooth, even breaths.
As you inhale, invite the glow from your heart to expand toward the inner surface of the body. With each exhale, let the light recede. Take another 7 to 10 peaceful breaths. Inhaling, invite the light to touch the parts of you that interact with the world—your eyes and ears, the voice center in your throat, the palms of your hands, the soles of your feet. Exhaling, feel your light shine more clearly. As you continue to inhale and exhale, silently say: "I radiate friendliness for those who are happy, com-passion for those who are unhappy, equanimity toward all." Continue until your attention wavers. Then, sit quietly for several minutes.
When you feel complete, place your palms together in front of your heart and bow your head. Release the backs of your hands to your thighs and lift your head. Gently open your eyes to return to the horizon of the world.
Mindfulness Meditation by Frank Jude Boccio
Put it into Practice:
Mindfulness requires concentration, but rather than concentrate on any one object, we concentrate on the moment and whatever is present in that moment.
To begin, take a comfortable seat. Bring attention to your breath by placing your awareness at your belly and feeling it rise and fall. This will help you tune in to the sensorial presence of the body. Once you feel settled, widen your awareness to include all the sensations in your body as well as any thoughts or feelings.
Imagine yourself as a mountain. Some thoughts and feelings will be stormy, with thunder, lightning, and strong winds. Some will be like fog or dark, ominous clouds. Inhaling, note "mountain." Exhaling, note "stable." Use the breath to focus on the present moment; cultivate the ability to weather the storm. If you find yourself swept up in a thought or emotion, notice it and simply return to the breath. The key is to pay attention to the ever-changing process of thinking rather than to the contents of your thoughts. As you begin to see that they are indeed just thoughts, they will begin to lose their power. You will no longer believe everything you think! Continue to watch and become mindful of your thoughts, feelings, and sensations for 5 to 20 minutes.
Have a beautiful day
Hayley @ radiant being x