meditation | St. Louis Corporate Yoga

Meditation For Beginners

With all the benefits meditation add to your life, we know you would like to begin practicing immediately! Here are our best tips for beginners!

When you start practicing meditation, you may face two challenges: it might be difficult to sit for an extended period of time and emptying your mind might only function for a few seconds. Distractions are bound to happen and you will need to deal with them in a proactive way. You need to overcome this initial phase with great determination and discipline.

The easiest way to get over the initial problems is to start meditation by focusing on the breath. You will be able to learn this technique during our yoga classes.

Sometimes, you may find hard to concentrate during meditation. Recognizing that you are not concentrating is the first step. You can bring back your focus to the breathing process and slowly but surely, you will learn how to focus for an extended period of time.

Two meditation techniques for beginners:

1. Concentrative meditation technique will teach you how to focus on a single point. Concentrating on a single point, sound or activity can be practiced by repeating a mantra or a single word, listening to a repetitive gong, looking at a candle flame, counting beads on a rosary, watching the breath.

Focusing for an extended period of time can be a daunting task. Beginners should meditate for only a short period of time in the initial stages. Focusing for a prolonged period of time should be attempted in a gradual manner.

During meditation whenever your mind gets distracted with other thoughts, you will refocus your awareness on the chosen object of attention. This simple technique will teach you how to avoid pursuing random thoughts and your ability to concentrate will get improved considerably.

2. Mindfulness meditation technique will motivate a beginner to observe the wandering thoughts as they pass through the mind. The aim of this method is not to judge wandering thoughts or getting involved with them, but to be aware of each mental note as it arises. Then let those thoughts pass without expectation or emotions.

When a beginner practices mindfulness meditation, you will be able to see how your feelings and thoughts tend to move in certain patterns and gradually, you will become aware of the human tendency to judge experience as pleasant or unpleasant. As a beginner, when you practice this technique regularly, you will be able to develop inner balance.

Best posture

The best body posture for practicing meditation is to sit cross legged on the floor, keeping the spine straight and relaxed. As a beginner, you may find this body posture quite demanding or even extremely uncomfortable.

If you feel uncomfortable during meditation, you can select a posture that you are most comfortable with like sitting straight on a chair.

Don’t give up!

During meditation, your mind may get distracted with other thoughts 100 times and you should bring it back to your focus at hand 100 times. You should be prepared to bring it back for 101 times as well and such a method of approach will help you get over all the difficulties during the initial stages of meditation.

Learn how to manage the initial problems and meditation will become an integral aspect of your life. As a result, quality of your life will undergo a tremendous amount of transformation.

Common Mistakes When Starting Your Meditation Practice

Learning to meditate will add tremendous benefits to your life. Learning how to control your mind can is a difficult task and you need to have the discipline and patience to build up your practice over time.

Many people give up meditation after a few days. Please avoid committing some of the common mistakes while practicing meditation.

Here are the 5 common meditation mistakes:

1) Expecting too much too fast

Here is the truth: you cannot expect dramatic results from meditation just after a few days of practice. It is a well-known fact that meditation offers great benefits for your mind and body and you should adopt a systematic method of approach to make all these aspects a reality.

Do not get overly excited about meditation just to give up after a week. Also, don’t expect miracles after a few days – a regular practice is absolutely essential. Getting frustrated or impatient is quite natural for all beginners. The best solution is to keep on practicing in a daily manner.

2) The proper environment is crucial

An improper environment will cut your meditation session short and distractions will make you feel frustrated. Please select a suitable environment to practice meditation and the place that you select needs to be free from all types of distractions as well.

If you are practicing at home ask your family members to respect your wish for a few minutes of quiet “me-time”. It is advisable to select a soft, supportive and serene place that is ideal for various activities like sitting or lying down. Your clothing also deserves great attention – wear only comfortable clothing. All these aspects will make your meditation truly enjoyable.

3) Switching among various meditation techniques

Choose one meditation technique to start with and stick with that method without getting worried about other methods. Some people try out a method for a few days and they will switch over to another method immediately after that. This will not deliver the desired results.

In case that particular method does not deliver results after you have made determined efforts, there is nothing wrong in selecting a more suitable method. The bottom line is that you should not get too experimental.

4) No consistent practice

If you practice irregularly, achieving the desired results will become a distant reality. In order to get maximum benefits out of meditation, you should meditate in a daily manner and practicing meditation should be made an integral part of your daily routine.

Those people, who are really serious towards meditation, will always consider it as a mental hygiene practice. Quitters will never win and winners will never quit. You should not quit practicing after a few days and it can be said without an iota of doubt that regular practice is absolutely essential to reap the real rewards associated with meditation.

5) Selecting an unsuitable meditation technique

Developing a consistent meditation practice can be extremely difficult if you select an unsuitable technique that will take a long time to learn and master. Please choose the most suitable method for YOU – one that will keep you relaxed and comfortable.

Avoid these five common mistakes to make your meditation session enjoyable and rewarding!

The Art Of Silence: Meditation

In a fast-paced corporate world, many people are seeking a way to get away from all the stress and relax. Maybe you have this wish, too. Meditation (a method to obtain a level of deep relaxation) is one way to find inner peace and tranquility. This is why we might add meditation practice to our corporate yoga classes at St. Louis Corporate Yoga – depending on the wishes of the company we work with.

You might think of monks sitting in crossed-leg position and reaching states of bliss when you think of mediation, but there are many ways to meditate. There are many ways to reach a meditative state – you might need to try out a few methods to find your favorite pathway. One thing to remember is that there are no right or wrong ways to mediate – this judgmental attitude would defeat the purpose of the whole exercise. Practice and exploration will help you finding ways that feel right for you.

Meditation is associated with many religions, but you don’t need to be associated with any particular religion in order to meditate. You might want to explore different methods to find a form that feels most comfortable for you.

One common method includes repeating a sound or word, called a mantra. Other forms of meditation involve focusing on a visual image, such as the flame of a candle or a symbol. Other meditative techniques involve breathing and physical movements, such as yoga and breathing exercises.

Many mediation techniques help you clear your mind of the constant thoughts that normally run through the mind. In reducing or eliminating these thoughts, one can reach a state of deep mental relaxation that is associated with meditation.

The two primary approaches to meditation are: concentrative meditation and mindfulness meditation. Both forms are useful, and one is no better than the other is. It is your personal preference to choose your favorite or better yet – you can always try both.

In concentrative meditation, the practitioner focuses on breath, an object, or a sound (mantra). In mindfulness meditation, the practitioner sits quietly and “observes” everything in the environment, including thoughts, sounds, smells, and more.

In mindfulness meditation, you practice not reacting to the environment (both internal and external), which can lead to a greater ability to act in a non-reactive way in daily life. Just imagine how many conflict situations could be avoided if we act less reactive and more pro-active in the office or at home.

It is not just mental benefits that result from meditation. Look at these rejuvenating physical benefits: increased heart health through relaxation, lowered cholesterol and blood pressure, and a more youthful feeling. The mental benefits of meditation include: an increased sense of well-being, decreased anxiety and depression, and emotional stability. Those with physical or mental health conditions should consult with a health care professional before beginning a mediation practice. If you feel comfortable you might share your condition with your corporate yoga instructor, too so she can create sequences and breathing exercises to fit your special condition.

There are many resources available on meditation – countless books, trainings, workshops even retreats. If you are new to meditation you may opt to take a class or have an instructor guide you when starting this new habit. Maybe you prefer to read up on the various options and practice on your own? Your local library can be a great resource for books. Or visit our local yoga studio (Clayton Yoga Studio) to take a class and learn the art of meditation.

Meditation is an enjoyable experience and will provide balance to an otherwise hectic life. Why not give it a try?

Start Meditating Today

Did you notice that chronic and severe stress levels are becoming the norm for society? Many of us are so used to their stress that we do not notice it until it begins to significantly affect our health.

Meditation is an essential practice that will help you to recognize when you’re feeling stressed as well as give you the tools you need to overcome and remove these feelings.

How Meditation Works

Meditation teaches you to practice focused attention and concentration in order to bring about peace and tranquility. It is a mindfulness exercise that requires you to learn how to identify thoughts and feelings on a deeper level. This helps you to become in tune with your body so that you can recognize what you’re feeling while you’re feeling it and understand what it means.

Meditation is best done in a quiet place where there are little to no distractions. To get started, find a place where you feel at ease like your bedroom, living room, the library, the park, or the beach. The key is to choose a location that is soothing to you.

Usually during meditation practitioners focus on a prayer or mantra that helps them to welcome calm energy. Adding deep yoga breathing and tranquil thoughts while sitting in an upright posture that encourages clear thinking and easy breathing helps tremendously.

If you are focusing on stressful thoughts and memories, you will notice that your body is tensed. Your shoulders may be up to your neck, your back tight, your fists clenched, and your toes curled. Let these thoughts go and notice your body begin to relax. Through meditation, you will be able to become more in tune with yourself.

Why start meditating?

Mindful meditation will help you in many different ways:

boost your energy levels all day every day
help you find inner peace
reduce stress to manageable levels in your work and private life
increase your mind and body awareness
boost your ability to focus and concentrate in your job
improve your sleep quality and being able to fall asleep faster
improve your quality of life and well being
strengthen your immunity so you get ill less and less
reduce chronic pain
lower blood pressure
will help your heart to stay healthy
support you on your weight management journey
improve your cognitive flexibility and help you become more creative
boost your memory
reduce depression and help you get a more positive outlook on life
can also support you dealing with anxiety
all in all it will help you greatly to enjoy your life at a deeper level!

With so many wonderful gifts meditation can give you, there is no reason to wait another day before starting your practice.

Do you need help getting started with meditation? Ask your corporate yoga instructor to create a joyful meditation for your next corporate yoga class!

Let us help you set up an awesome company yoga program for your organization. Feel free to give us a call at 314-630-1677 and we will be happy to assist you to find the very best wellness program for your special company and employee needs!

Yoga’s Incredible Benefits – Part 2

Why choose yoga as the base of your company’s wellness programs? There are tremendous mental health benefits in offering yoga to your employees! Let’s explore the most important of these benefits this week. If you would like to read more about why yoga is the best choice for a corporate program, please read our last week’s article about the most important health benefits of yoga.

Nobody can deliver great work without concentration – we know this from our own experience. Nowadays losing the ability to concentrate is easy. Distractions come from every direction: colleagues, email, messages, phone calls, the need for immediate responses – all working against focus.

Practicing Yoga gives the wonderful possibility to create harmony between the mind and the body. This harmony then gives way to a sharper focus. All the light poses during a corporate yoga class plus the deep breathing exercises work together to provide this experience. Yoga students enjoy these benefits not just during class but hours after the yoga class has finished. It becomes easier to concentrate on the most important tasks and actually getting them done in less time and with less effort. In short, developing focus is the best way to increase productivity.

During an overwhelming week at work, it is a blessing to be able to free the mind from constant worry and negative emotions. A meditation practice will help tremendously in providing “space” and emptying the mind.

Yoga is still misunderstood sometimes as a weird practice of endless meditation. But there are numerous medical studies proving that yoga can help many modern day ailments like mental anxiety, stress, worry and overwhelm.

Have you noticed your employees stress level rise? Job pressure, work overload, conflicts with co-workers and managers at the workplace are the most important source of stress in the US population according to a recent American Psychological Association (American Institute of Stress, NY) survey. Around 73% of those suffering from stress experience psychological symptoms caused by stress regularly. (Source: http://www.statisticbrain.com/stress-statistics/)

Fortunately yoga can activate the natural relaxation response! Deep yoga deep breathing, meditation or rhythmic exercises can help to relieve the stress we all face in today’s world.

Basically anybody can begin a yoga practice and reap the benefits of practicing this ancient art! (Individuals with medical conditions need to discuss taking up yoga with their health providers and specialist, of course.)

In a corporate setting we welcome everybody no matter their fitness level or previous practice of yoga. All the yoga classes are customized to fit the needs of the particular group.

From our own St. Louis Corporate Yoga case studies we know that even one corporate yoga class per week can bring lasting relief from job stress. If you are interested to learn about the results our programs deliver, please ask for our case study documents by contacting us – just send your questions through the green box to the right side of this page or through our Contact page. Would you rather give us a call? Here is where you can reach us: 314-630-1677.

What exactly is Meditation and Can I Begin Practicing in the Office, too?

This blogpost is a description into the everyday magic and natural easefulness ongoing meditation can bring to the workplace. With so many people feeling overwhelmed with their workload today, meditation is a great practice and only requires five minutes when you know what to do.

When you train your mind to stay focused on the breath, you begin to feel at one again with the present. It is this place, that you are likely to feel more calm, empowered and able to make clear choices. Ghandi once said “you must be the change you would like to see”.

It is not about the mistakes or being perfect or pleasing others.

Meditation frees up energy so that we can clearly remove those criticisms and reflect on all the good. And with ‘loving metta’ or awareness, we begin to touch this wisdom that interconnects us all.

Breathing with conscious awareness brings the mind into greater balance, ease, vitality and awareness. We learn through the practice of “meditation yoga” directly that we are always connected. We use this inner faith and apply transformation into any area of our life by seeing the ‘vritti’ or chatter of our mind and not getting caught. The metaphor as being a fish, seeing the hook, but not taking the bite.

So, we come back to our breathing, that indivisible wellspring of goodness and bring it into our everyday life to discover that the power, and faith has always been within. Letting go of our need to know why things happen or unfold as they do and practicing this prayer of surrender reconnects us to our ‘inner mystic’.

With more continuous practice sessions of 5 minute witnessing our breathing throughout the day, we become more confident that a healthy attitude is the way to accessing true potential, wisdom and health.

Meditation reduces stress, anxiety and depression. Other benefits include increased energy, more confidence in reaching goals, greater clarity, improvement in our decision making and better sleep patterns. It is from this harmony that is there all the while, we just need to be still, that we attract the right people, the right circumstance and all abundance. Rumi has said once that all we need to do to tap into this infinite strength is “to sell our cleverness and purchase bewilderment”.

According to spirit, the source of all problems begins when we believe we are separate from spirit. It is when we believe that we are somehow separate that we create problems. The heart of any compassionate practice is to shift your focal point away from these worrisome and distracting thoughts back onto the present moment.

When we place our awareness in the breath, we train the mind to remain neutral. The truth is always that in order to make a difference in the world, we must first make the change from within.

Start a corporate wellness program in the workplace today. Please get in contact so we can help you find the best solution for your company’s needs! Call 314-630-1677.

How to Supplement Your St. Louis Corporate Yoga Classes With an At Home Yoga Practice?

One of the greatest benefits to yoga practice is our ability to feel safe, well cared for and appreciated. When we take the time for our spirit, we feel strong, peaceful empowered and connected to universal force. The universe as Edwina Gaines like to say, “loves me, nutures me and wants me to win”. So how do we build a better yoga practice outside of yoga class? This article will explain.

In order to create the right sacred space, think about setting a reasonable schedule. Try to practice regularly about 10-15 minutes first thing in the morning and again in the evening before retiring for bed. These times of the day are the most important.

More importatly, be realistic about stillness and space. Often our greatest obstacle is our own expectation that yoga and meditation is about perfect stillness or having a particular blissful state. The gift you give to yourself is a timeless realm where you can learn to simply be. Put some soft music on, open a window, particularly if it is cold outside. The most important thing is just to bring yourself, start by sitting quietly, maybe writing in a journal, appreciating that first cup of coffee, and then begin to move the body gently through safe and accessible postures. For a list of correct sequences, please come to our yoga studio, ask a yoga instructor, or sign up for our Facebook page.

The second step is make sure to clear away the clutter. When your room is messy with piles of clothes or books, this will distract and create also a busy mind. So, in your new, clean space, add some soft lighting, implement new tea lights. Have some fresh flowers, dry the flowers, purchase a bunch of lavender, fresh cinnamon sticks in a glass, place a picture of yourself when you were little, happy, and full of wonder for this existence. You may even like to occasionally change your space around adding and taking away family heirlooms or wonderful gifts received from friends. Have about you, things that bring certainty and good feeling. You may even like to start an altar or have a vision board with wonderful images from magazine pictures that represent your heart’s true desire.

How do you know when you are practicing the movements correctly? When you practice yoga, it is supposed to hurt but a good kind of hurt. Good pain is when your body feels sensation. Sensation in the body are places where energy has become trapped in the tissues of te body. Any areas that are tight, achey, confrontational, dull will come up to surface in order that they may heal. Meeting sensation with breath rather than judgement about what the experience is, will create awareness and greater acceptance. Use common sense. Anytime, you feel anything sharp, electrical or taking away your breath, remember this is not yoga.

Meditation is a flow state, a realization of learning to trust in the moment and finding that universal support inside. Be in a state of gratitude for it all. Be in awe of even the smallest ways in which you receive and are supported by the universe. Be willing to have a welcoming attitude and open yourself to joy.

Rumi, a famous mystical sufi, once said “sell your cleverness, and purchase bewilderment”. The people that are there in your life, that love you, the peace and quiet of your office space. The fresh food in your fridge that awaits your next meal. Realize in this moment, how many people are taking care of you. More and more, we see that if we are positive and can stay centered, we will attract more of the same.

So, get started having fun, let go of the busy mind that constantly wonders if you are doing it right, and tap into effortless knowing, harmony and meditation that you will find constant universal light within. The real secret to a successful yoga practice is just to keep on keeping on!