Meditate & Relax

Discover inner calm and relaxation. 

Anna is a qualified and experienced Meditation teacher with Traditional Yoga. meditiation and guided relaxation

These are suitable for anyone to listen to and practice: beginners and regular yoga practictioners alike. You can listen to them lying down on in a relaxed seated position. Enjoy! More will be uploaded shortly.

1. Guided relaxation body scan  – 15 minutes.

Meditation Mantra:

May I be happy and healthy
May you be happy and healthy
May my loved ones be happy and healthy
May my family be happy and healthy
May my friends be hapy and healthy
May my neighbours be happy and healthy
May everyone in the whole world be happy and healthy

“Lokah Samastah Sukhino Bhavantu” is a Sanskrit mantra that means “May all beings in the world be happy.” The above meditation is based on this. It is a conditioning meditation, which means that, if said regularly, it helps you to wish everyone well, whoever they are and whatever they do or say. All cruelty, greed and anger comes from a place of personal unhappiness. If you wish someone well, it helps you to build compassion for that person and develop greater awareness of different viewpoints and ways of reacting and responding. Then, if the situation arises and you need to respond, you do so from a place of greater compassion and understanding.

Practice One: Observing the natural breath at the entrance to the nose (try every day for 2 weeks) MEDITATION
So that you are not distracted by the time, put a gentle alarm on for 10 minutes (you can build up to 20 minutes over time).
Close your eyes and watch your breathing at the entrance of the nose.
Watch every inhale and exhale.
You can count 1 for the first inhale, 1 for first exhale, 2 for the second inhale, 2 for the second exhale until you get to 10. When you get to 10, start back at one again. If you lose count, it is ok, just start at 1 again. The count is not important, it is a way to help you focus on every inhale and every exhale.
NOTICE how the breath changes as you focus on it.
Notice the breath when it is heavy, long, short, light.
Notice your mind wandering, bring it back gently to observe the breath.
Let your breathing be NATURAL. Do not control the breath or create a rhythm.
Just stay focused on watching each inhale and each exhale as it flows naturally in and out.
NB It is very difficult for something so simple and each time you do it, it will be different. No judgement, no control, just FOCUS and observe.

Practice Two: Creating a steady breath. PRANAYAMA (breathing) RELAXATION

So that you are not distracted by the time, put a gentle alarm on for 10 minutes (you can build up to 20 minutes over time).
Close your eyes and watch your breathing at the entrance of the nose.
In this practice, we control the breathing.
Let the breathing settle. When ready, count each inhale for 4 counts, count each exhale for 4 counts.
Keep your breathing COMFORTABLE, do not feel like you are forcing or straining the breath.
Just find a steady, even count for each inhale and each exhale. You may need to gently shorten one part and gently lengthen the other part to make them the same length.
If you feel breathless or uncomfortable, take a few normal breaths, then return to the count with a gentler count and a gentler breath.
Notice your mind wandering, bring it back gently to observe the breath.
Be kind to yourself, your breathing and your mind.
No judgement – just focus on a steady, calm inhale and exhale.

This mantra can be translated as offering praise for everything that is good in our lives, which nourish us, help to restore our health and enable us to thrive. This chant also asks for our fears to be removed. Chanting this Mantra asks for protection so that we can continue to thrive.

This Mantra is a verse from the Rigveda, one of the ancient Sanskrit texts. It is considered to be a very powerful mantra, found in the Hindu religion as well as in many yoga text books, due to the shared root of the ancient Sanskrit texts, written over 5,000 years ago.

I have chanted it 108 times, using mala beads. This is a traditional way to chant mantras.

The numbers “1”, “0” and “8” signify “oneness, “nothingness” and  “everything”. Together they represent the universe, that is one, empty and infinite all at once.

As you chant this mantra 108 times, you can feel vibrations in your body. It is very calming and focusing. After listening to the chant, or joining in with the chant, remember to lie down and rest. Feel the deep sense of calm and the vibrations of the sounds within.

Om Tryambakam Yajamahe
Sugandhim Pushthivardhanam;

Urvaarukamiva Bandhanaan
Mrityormuksheeya Maamritaat.

Meditation courses will return once lockdown has lifted.

Meditation is about calming the mind NOT about emptying the mind. A regular meditation practice helps to reduce stress and anxiety, helps to let go of bad habits, improves sleep and boosts the immune system. Meditation increases our concentration and awareness. It develops kindness and compassion for ourselves and the world around us. It builds emotional stability and resilience.

Sitting quietly in meditation lets us pause. It brings a natural break to the non-stop demands of every day life and the pressures that society can put on us and that we can put on ourselves. Meditation brings us into the present moment and allows us to observe how we are feeling in mind and body. We do this by learning to observe our natural breath and by learning to read the messages that our bodies and mind are sending us. This means that in everyday life, we can learn to respond from a calmer viewpoint, rather than react from an emotional one. Meditation on the natural breath builds kindness and compassion to ourselves and others. This enables us to feel more tranquil, more focused and positive.

Learning to meditate is about making space for yourself to be yourself.

In this course, we will practice simple meditation techniques that you can do at home.  Each session will begin with a chance to talk about meditiation and to share your experience, if you want to. This can be very valuable to developing a home practice. Then I will explain the meditation practice that we will do and how it builds on from the week before. This is followed by a guided 20 minute meditation practice, which you can record to help you practice at home. We end with a guided relaxation.

Anyone and everyone can learn to meditate. You do not need to have done any yoga before in order to learn how to meditate. Yoga is about finding your way to calming the mind and body. There are many ways and styles of yoga that can hep you do this. Meditation and relaxation is available to everyone, whatever your age, shape, size, fitness or flexibilty.

We use chairs, cushions and yoga blocks to ensure that you are comfortable before we begin our meditation practice. You can sit on the floor, against the wall or on a chair;  comfort is key to being able to meditate.

What do I need to wear / bring?

Wear warm, comfortable clothing. You may like to have a blanket too, especially for the relaxation part, and a cushion.   I have all other equipment (chairs, yoga blocks, mats and some cushions).

Timetable and Booking

meditiation and guided relaxation Anna Youngs is fully qualified and experienced Meditation teacher with Traditional Yoga UK.

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move freely – breathe freely – live freely

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