Breathing and Meditation go hand in hand, bringing concentration together with the breath to quiet the mind and create physiological changes in the body that create calm. During a yoga class, all of this is brought together with the asanas or postures to connect body, mind, and spirit. Learning to focus on individual components helps to intensify a total practice and can be used separately as needed. Meditation can be silent or guided.

Let's begin with two methods to develop Concentration - Breath Counting and Candle Gazing

Breath Counting

Find a comfortable place to sit, perhaps using a yoga posture like Lotus or Half Lotus, or in a favorite chair that will allow you to sit upright with tall spine (tailbone to top of head). Set a timer for ten  minutes with a soft alarm. Sitting tall, begin breathing freely in and out of the nostrils. Mentally count your breath on the "out" breath. Breathe in, out - one; breathe in, out - two; breathe in, out - three; breathe in, out - four. Begin cycle again 1-4. Quiet the mind with the slow deliberate counting. Continue until the alarm signals the end of the practice. Notice how your body responded.

​Candle Gazing

With Candle Gazing, a focal point is added to engage the eyes in a visual concentration. Find a candle that is pleasing to the eye and a space that is uncluttered. Set a timer for five minutes with a soft alarm. Seat yourself in a manner that allows a comfortable, yet tall posture with the candle no more than two feet away from the face. Use the same breathing as in breath counting, but do not count...only gaze softly on the flickering candle, noting the flames color and movement. Concentrate on the visual as you rhythmically breath in and out. When finished, notice how you feel...and do you have images of the flame remaining in the blank space of your eyes when you close them? 

Walking Meditation

At Unity Spiritual Center, located just southwest of Clague Road on Detroit in Westlake, Ohio, there is a wonderful outdoor labyrinth that you can visit. It is quite large and you can experience a silent walking meditation under the shade of trees and among beautiful gardens. Just park  in the back - very private. 

15 Minute Chakra Tuning

Circular Breath

Jason Stephenson - Guided Meditation

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​Center yourself with this beauitful meditation's sounds...
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Use the Circular Breath to teach your body to release stress, balance your central nervous system. 

Youtube channel for one of my favorite guided meditation guides. You will definitely stop thinking about what ails you as Jason leads you on fantastic journeys and your breath becomes your center.

Controlled Breathing

​New York Times Article - The Benefits of Controlled Breathing. Science Explained.