MUSEPINI

Yoga: Meditation and Breathing

Most people think of yoga as poses and exercises that make the body more flexible and strong. But what many don't know is that meditation and breathing are important parts of yoga.
Want to manage your anger so you don't feel you're always on the verge of blowing up? Want to feel less stressed and juggle all the things going on in your life? Need to focus better in class or while you do your homework? Yoga poses can help. But meditation and breathing really round out those benefits.

Meditation and Visualization

Meditation is a way to get quiet, calm, and focused. It trains your mind to slow down, relax, and stay positive. Meditating for just a few minutes a day can help you feel centered, balanced, and more in control — even during the times when you're not actually meditating.
Making meditation one of your daily routines (like brushing your teeth) can help you feel more grounded when it seems like you're being pulled in a million directions.
Here are some meditation exercises to try:

Focus on the Breath

Try this as soon as you get home from school:

• Close your door, set a timer for 3-5 minutes, and find a comfortable place to sit.
• Close your eyes and focus on your breathing.
• As you inhale, think about your lungs inflating, your ribs expanding, and the breath moving through your nasal passages.
• As you exhale, think about your lungs deflating and the breath rushing out of your nasal passages.
• If your mind starts to wander, calmly say to yourself "thinking" and then turn your attention back to your breath.

Visualize Success

This is a great thing to do when you feel stressed about something that's coming up like a big test, sports game, or performance:

• Set a timer for 3-5 minutes. Find a comfortable place to sit.
• Close your eyes and picture things going well.
• Visualize yourself feeling prepared and in control as you sit down for your test, or kicking the winning goal in soccer, or landing the lead role at your drama audition.

Visualization doesn't take the place of actual preparation. But it can help you feel confident and manage the negative thinking that sometimes goes with stress.