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 Yoga Citta Vritti Nirodhah
 "Yoga is the cessation of the fluctuations of the mind."

Yoga Sutra 1.2 

The daily whirlwind of thoughts and internal dialogue that our minds naturally engage in, are these "fluctuations" the practice of Yoga aims to bring into peace and stillness. Practicing meditation is like flexing a mental muscle. Every time we become aware of being distracted, and respond by gently returning our focus to the breath and present moment, the gentle muscle of awareness becomes stronger and more capable. This can serve us very well in times of great stress and tension. 
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Boredom, irritation, and general distraction are all common and normal experiences when beginning to practice sitting with the mind. At these times, it is helpful to be clear on your intention and allow it to inspire you to continue and breathe with the mental discomfort*. It is also helpful to remember that the mind is naturally a thought factory. Practicing meditation is not about completely clearing the mind of thoughts, but rather observing thoughts without attachment and overwhelm.

Daily, committed practice - no matter how short the length of time, will eventually yield beneficial results for the mind. The more we become familiar with being in the present moment, the easier it is to find in times of need. In my own experience as someone with anxiety, after over three years of exploring a daily meditation practice, it has certainly become easier for me to feel more present and less reactive in stressful situations. Practicing meditation cultivates equanimity; remaining anchored in one's center while navigating the inevitable ups and downs of life.

If you're curious to try out a self guided, breath focused meditation, here are some tips:

• Location: A relatively quiet/distraction free space
• Seating: Sitting comfortably upright is ideal.  Using a chair or cushion with a wall for back support is fine
• Intention: Be clear or curious on your purpose for exploring meditation today
• Practice: Remain focused on the breath; count it, feel it, or visualize it, & gently return to it when distracted

• Time Length: Practice time can range from 1-15 minutes, whatever amount you have available in your day

• Integration: As you move into your next activity, allow the calm and mindfulness to remain with you

When I first began my meditation practice, I eased myself in by starting off with only sitting for 5 minutes. As weeks or months passed, I would gradually add on another 5 minutes to slightly lengthen my practice. I recommend starting off in a similar way for folks who are just beginning to explore self-guided meditation. The most ideal time and place for your practice is based on your own routine and schedule, it truly varies for everyone. If time allows, you may want to integrate and reflect on your experience by journaling.

Yoga constantly reveals the connection between the breath and mind. With practice, the fluctuations of the mind follow the breath to a more calm and balanced state of being. Whether seated in meditation or moving through asana, an easeful and steady pace of breath will support an easeful and steady mind, vice versa.  

Please be gentle with yourself as you begin to explore sitting in silence with your mind, it can definitely be as challenging as it is simple...perhaps keep in mind these inspiring words from the Tao Te Ching:
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Ashtanga is a Sanskrit term for "eight limbs", credited to an early sage of Yoga, Sri Patanjali. His system of yoga, often referred to as Ashtanga Yoga, is explained in the classic text, The Yoga Sutras. These eight limbs are discussed as a set of transformative practices and experiences for both on and off of the yoga mat. Many yogis study this text and these eight limbs in particular to support self growth and the integration of yogic principles into daily life. 

The Eight Limbs:

• Yamas - social principles: how we behave in society and the world
• Niyamas - personal priniciples: how we treat ourselves
• Asana - seat or posture: the physical practice of yoga
• Pranayama - regulation of prana: the cultivation and expansion of vital energy via breathing techniques
• Pratyahara - withdrawing the senses: bringing one's attention inward, avoiding external distraction
• Dharana - focus and concentration: creating stillness and clarity in the mind
• Dhyana - unity with the focus of concentration: flow or meditative state
• Samadhi - unity with Source: a state of equanimity and bliss

In the words of Dr. Ganesh Mohan, "Yoga is self transformation toward inner peace, wrapped in physical wellbeing."
Asana, the physical "on the mat" practice, is the third limb and also the entry point for most folks beginning to explore yoga. Like many, my introduction to yoga also began with asana. At the time, I did not understand how yoga could be so life changing, as I'd heard many claim. However, some time after committing to a daily practice, I began to experience the holistic nature of yoga not just benefitting my physical state, but mental and emotional as well. 
It became evident that cultivating flexibility and strength in various parts of my body naturally supports flexibility and strength in other aspects of my life.

This painting was made during my beginner teacher training in spring 2022. I wanted to play with the idea of these various principles of yoga as limbs arranged in some familiar poses from class. It reminds me to keep the timeless philosophies of this practice in mind whether I am on the mat or off of the mat.

I look forward to exploring each limb in future posts on this blog, stay tuned!