MEDITATION: a beginners guide

Find your comfortable. We want to limit as many distractions as possible. Dress appropriately, wear socks, keep a blanket nearby if you get cold.

Turn your phone off or put it in a separate room on silent. If your device is also your timer or meditation app then use the 'do not disturb' silence option while practicing meditation so you don't get vibrate or light up notifications or a phone call.

In order to keep proper posture it's best if our hips are elevated above our knees. To do this sit cross-legged, in lotus or half lotus position on a cushion, pillow(s) or even folded blankets stacked on top of one another. Did you know over 80% of people meditate in a chair? If this is your preference try not to slump and keep a straight spine as you're seated on the edge of your chair. A pillow or blanket folded to support your low back would be nice, if using a chair.

Now that we are dressed properly and have found our seat we are can close our eyes, and begin to relax the muscles in our body. Pay special attention to your brow, jaw, shoulders and hips. Allow your body to soften while keeping a straight spine.

Begin to breathe a little deeper than normal in order to feel the sensation of your inhale naturally rising your chest, and with the exhale lowering your chest and belly softening slightly inwards. If it helps, place one hand on your heart center and one hand on your low belly to feel this movement. 

Simply continue to focus on your breath, heightening your body awareness. As you become distracted or your mind begins to ruminate or create lists... gently remind yourself you have gotten lost in your thoughts and return to that deepening of your inhales and exhales.

As a beginner I'd suggest a 5 minute practice every day for a week. Then adjust to 8 minutes, then to 10 minutes. Keep adjusting your time as you see the benefits begin to flow into your life.

In times of stress or when emotions rise, remember you can always come back to your breath. Why do you think we've been taught to 'just breathe' or 'take a deep breath' since we were little? Our breath is so important, so overlooked and very much taken for granted. 

Take a moment to focus on just 5 slow inhales and exhales wherever you are right now. Feel yourself calm down, even if it's just for a minute. 

Be thankful. Practice gratitude for your breath and for your body that keeps you functioning without you even trying.

The Best Milk For You

Why Try Restorative Yoga?

I often hear people want to try yoga but they “don’t know where to start”, or my personal favorite, “I can’t even touch my toes!” Restorative Yoga may be a great place to begin. The goal of this style of yoga is to actively relax the body, gently moving from one pose to the next using various props such as bolsters, blocks, straps and blankets. Each pose is held a minimum of 5-10 minutes which gives your muscles ample time to relax, opening up space in your body for a more flexible back, shoulders, hips and hamstrings.

I’ve described this style as a yummy yoga nap, and that couldn’t be more true! However, this restful practice has so many benefits. Restorative Yoga not only does wonders for the physical body, but also has numerous benefits for the nervous system. As we hold these restful postures for a lengthy amount of time our body activates our Parasympathetic Nervous System (PNS), which is also referred to as the ‘rest and digest’ system. When we practice, our heart rate slows to a level where our organs can regulate themselves peacefully rather than in our fight-or-flight mode, which is all too common thanks to our high-stress, go-go-go lifestyle.

Our brains and our bodies need a break, a time to rest and rejuvenate. Restorative Yoga would benefit every body and is a beautiful gift of self-care.

What to expect during Restorative Yoga at MKE MindBody Wellness ~

1 ~ Bring a comfy sweater and socks along with your usual yoga outfit. The restful poses induce relaxation and your body will most likely cool down.

2 ~ An introduction to meditation and Pranayama (breath work) will be held in the beginning and end of class. Holding restorative postures for many minutes can lead to mind chatter or list making. By creating a basic understanding of meditative techniques, students will become present, allowing the mind and body to truly relax and restore.

3 ~ Do not be afraid to ask your teacher for help or for extra props. If you do not feel good in a posture, then something isn’t right. Allow your teacher to help you find a comfortable, relaxed state. Remember, the purpose of this practice is to relax the body from the inside out – if your mind is wandering or wishing you had an extra blanket or more support under your knees… you are not relaxing, you are creating stress. Your teacher is there to help.

MKE MindBody Wellness will be offering RESTORATIVE YOGA w/ AROMATHERAPY classes coming soon!