Yoga and meditation

Are you rushing through your days like a hamster on a running wheel? Then it’s time to slow things down a bit. Yoga and meditation are two age-old methods of physical and mental relaxation that may help you find an oasis of calm in your busy life – even if it’s just for a few moments every day.

Yoga

Meditation

Yoga
Started in ancient India, yoga has been practiced for thousands of years but has really taken off in popularity during the past decade. Because it helps to calm the mind, as well as stretch and tone the body, yoga is often considered to be the perfect antidote to the hectic pace of our modern lives.

Yoga is a form of exercise that involves moving your body through a series of postures or poses to develop strength, balance and flexibility. Many people think that yoga is just about stretching but it also incorporates breathing and meditation techniques that help to release tension and stress. Yoga helps you to become more aware of your body and mind and provides both emotional and physical benefits.

Styles of yoga
There are several different styles of yoga. In some forms of yoga, the poses are done very slowly, with a focus on building body alignment and stamina in the postures. In other types, the poses are done in quick succession, generating heat and energy in the muscles. You should experiment with different types of yoga and different teachers until you find a yoga class that works best for you.

Yoga is one of the few types of exercise that can be done by almost anyone, of any age and ability. You don’t have to be strong or flexible to do yoga – your body will gradually adapt to the exercise. Yoga can also be done sitting on a chair or a bed, which makes it an ideal form of exercise for people with disabilities.

Health benefits of yoga

•	flexibility – stretching tight muscles and joints encourages a greater range of motion
•	strength – poses often require you to support the weight of your body in new or different ways, which improves muscle tone and stamina
•	balance – focusing on balancing techniques improves posture and body alignment and can help prevent falls that cause injury
•	pain relief – yoga stretches and elongates the spine, which may help to ease some types of back and muscle pain
•	better breathing – most people breathe very shallowly. Yoga teaches deep breathing that improves lung function, clears the nasal passages and brings more oxygen into the body
•	mental calmness – focusing intensely on the movements of the body brings calmness to the mind
•	stress relief – yoga teaches many relaxation and meditation techniques that help to relieve stress and ease tension

Most fitness centres and gyms offer some type of yoga class. Contact your local YMCA, Parks and Recreation Dept, or fitness club to find a yoga class that fits your schedule.

Meditation
For centuries, meditation has been an important part of religious and spiritual traditions in many different cultures. The term refers to a variety of techniques that are used to focus and control the attention of the mind.

Meditation is often used to cultivate a state of mind that promotes feelings of peace and well-being. Some people also find that meditation offers health benefits, such as helping to control pain, relieve anxiety or overcome insomnia. While many of these health benefits have not been proven scientifically, there is ongoing research into the potential of the mind-body connection.

Meditation techniques
In meditation, you are taught to focus your attention on a word, an object or your breathing. This helps you control, and eventually suspend, the ongoing parade of thoughts that normally occupy your mind. Through meditation, you can relax your body, calm your mind and find emotional and psychological balance. Meditation can be practiced on its own but is often incorporated into other activities, such as yoga or tai chi.

When you are first learning to meditate, you will need:

•	a quiet location – find a quiet place with as few distractions as possible, so that you can concentrate and focus.
•	a comfortable posture – you can meditate in any position that you find comfortable – sitting, lying down, standing, walking – it’s really up to you.
•	a focus of attention – you will need to concentrate on something specific to focus your attention. Some people repeat a mantra (a specific set of words), others concentrate on an object or focus on their breathing.
•	an open attitude – an open attitude means that you let distractions come and go without stopping to think about them. If you are distracted or your mind wanders, just bring your thoughts gently back to your focus point.

Eventually, as you become more experienced, you will be able to meditate anywhere, even in public places with many distractions. Meditating, even for a few minutes every day, may be exactly what you need to cope with the busy pace of your life.

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