Photo taken by Laura Klauser during our Pura Vida Yoga Retreat in Costa Rica, Nov. 2024
Are you eager to start a meditation practice but find it difficult to focus, sit still, or even know where to begin? You're not alone. Many practitioners struggle with restlessness when first attempting meditation. Fortunately, traditional yogic wisdom offers preparatory techniques that help settle the body and mind, making meditation more accessible. Below are two time-tested methods to ease your transition into meditation:
1. Move Your Body First:
The physical practice of yoga (asana) serves as an essential foundation for meditation. According to the ancient text Hatha Yoga Pradipika (1.17), "When the body is healthy and steady, and the mind is free from distraction, only then can one attain success in yoga." Movement disperses restless energy, calms the nervous system, and prepares the body for stillness.
Engaging in a few rounds of Sun Salutations (Surya Namaskar), a gentle asana sequence, or even your own organic movement practice will create the conditions for sitting more comfortably. Additionally, asana practice strengthens the core and opens the hips and spine, reducing discomfort and allowing you to sit with stability and ease.
After completing your asana practice (even just 5 minutes or as long as you wish), find a comfortable seat—either on the floor or supported by a wall, or you may choose to lie down if that feels better. Begin your meditation with the help of an app or recording, allowing yourself to fully immerse in the experience. In line with traditional teachings, it is recommended to commit to the same meditation practice for 40 days (Sadhana), as this time frame allows the practice to deepen and its benefits to unfold. Keep it simple and consistent. *Read the summary for notes on handling discomfort, etc.
2. Pranayama: The Breath as a Bridge
Breathwork, or pranayama, is another vital technique for preparing the mind for meditation. The Yoga Sutras of Patanjali (2.49-2.53) emphasize pranayama as a means to quiet mental fluctuations, leading to pratyahara (sense withdrawal) and deeper meditative states. Below are two pranayama techniques especially suited for meditation preparation:
Bhramari Pranayama (Bee Breath)
Bhramari pranayama is known for its ability to activate the parasympathetic nervous system, shifting the body into a state of relaxation. The extended exhalation, combined with the humming sound, stimulates the vagus nerve, which helps regulate stress and anxiety. Additionally, practicing Shanmukhi Mudra—wherein the fingers gently close off the senses—symbolizes and facilitates pratyahara, withdrawing from external distractions and turning inward.
How to practice:
Sit comfortably with a long spine. Close your eyes.
Use your thumbs to gently close your ears. Lightly rest your index and middle fingers over your closed eyes, and place your ring and pinky fingers at the corners of your mouth.
Inhale deeply through your nose.
As you exhale, make a soft, steady humming sound, like the buzzing of a bee. Feel the vibration resonate in your head and throat.
Continue for 5-10 rounds, letting each exhalation be long and slow.
Nadi Shodhana (Alternate Nostril Breathing)
Nadi Shodhana, or alternate nostril breathing, balances the two hemispheres of the brain and harmonizes the body's energy channels (nadis), promoting inner calm. The Hatha Yoga Pradipika (2.7-2.10) describes it as a technique for cleansing the energetic pathways, thereby preparing the mind for deeper concentration and meditation.
How to practice:
Sit comfortably and rest your left hand on your knee in Gyan Mudra (thumb and index finger touching).
With your right hand, form Vishnu Mudra (fold the index and middle fingers into the palm).
Close your right nostril with your thumb and inhale through the left nostril.
Close the left nostril with your ring finger, release the right nostril, and exhale through the right.
Inhale through the right nostril, close it, and exhale through the left. This completes one round.
Continue for 5-10 rounds, keeping the inhalation and exhalation equal in length (around 5-6 counts each).
Now, We Meditate:
After completing your Asana and/or Breathing practices (even just 5 minutes or as long as you wish), find a comfortable seat—either on the floor or supported by a wall, or you may choose to lie down if that feels better. Begin your meditation with the help of an app or recording, allowing yourself to fully immerse in the experience. In line with traditional teachings, it is recommended to commit to the same meditation practice for 40 days (Sadhana), as this time frame allows the practice to deepen and its benefits to unfold. Keep it simple and consistent. *Read the summary for notes on handling discomfort, etc.
Summary:
It’s completely normal to find meditation challenging at first—whether it’s difficulty focusing, restlessness, or physical discomfort. But like any practice, it becomes easier over time. By incorporating movement and breathwork beforehand, you set yourself up for a smoother experience. The more you practice, the more your body will adjust, your mind will settle, and meditation will feel less like a struggle and more like a natural state of being. Be patient with yourself and trust the process.
Looking For Support?
If you’d like personalized guidance, consider booking a Feminine Leadership Strategy Session or exploring my Fill Your Cup Mini Course to nourish your inner wisdom and leadership. Learn more at www.freespiritedwanderer.com/coaching and www.freespiritedwanderer.com/fillyourcup.
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