Upper 4 Limbs of Yoga – Day 9 – 2021– Breath-Focused Scanning Meditation

Good morning Yogis! We are wrapping up our special Upper Limbs week! Next month we will have a special bonus daily meditation month aligning with our 8 Limb Yoga practices, but this week we will cover special meditation practices.

per perspective bright blue partly cloudy sky with sun peeking from clouds over alpine valley with green pine trees and rocky mountains - meditation mindfulness Quote: One conscious breath in and out is meditation. - Eckhart Tolle
One conscious breath in and out is meditation. – Eckhart Tolle

Today’s Daily Yogi Practice is to try the traditional Breath-Focused Meditation Practice. This traditional meditation method is supposed to bring you to Samadhi – from Dharana and into Dhyana. Meditation (particularly on my own with breathing and not a guided meditation or Dharana practice) has always been difficult for me personally, with my “monkey mind” but these methods below have worked for me!

Start sitting in a comfortable cross-legged position. Try to find a quiet, comfortable space. Relax and focus on your breath. Allow your belly to expand on each inhale, and contract to empty your lungs fully on each exhale. (Check our Pranayama section for more detail on diaphragmatic breathing).

Notice any outside distractions such as wind or noises from the street, and try to allow them to fade into the background as you calmly turn your focus inwards. Notice any inside distractions coming from your mind, as our inner world/voice is typically used to running wild on auto-pilot. Calmly allow these passing thoughts to fade, and turn your attention back to your breath. 

Start working towards calming your mind. Focus on counting to 10 with your breath. Inhale 1, exhale 2, inhale 3, exhale 4, and continue to 10. If you notice your thoughts wandering, gently let them go, turn your attention back to your breath, and begin again with 1 on your next inhale.

Or, if you prefer more than numbers for your focus, try thinking to yourself “inhale peace and relaxation” each inhale, and “exhale stress and tension” each exhale. Many Yogis enjoy guided meditations to help focus.

Want more on Meditation?
Check our Meditation Board on Pinterest!

Please comment and let me know what you thought of this meditation exercise! If you meditate, how long do you typically meditate for and how frequently? Do you have another meditation technique or guided meditation you particularly enjoy? Always remember, be kind!

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