8 Limb Yoga Dhyana – A Guide to Meditation

In Depth Look Yoga Dhyana

Dhyana meditation has been practiced over the eons, and is an essential tool to hit any goal. Meditation helps you maintain the observances or practices needed in order to get to your goal. Life brings many obstacles that can trigger you causing you to not practice the new observances needed to get to your goal.

First off this is completely human, and normal, but now that you have this tool at your disposal, you can quickly recover and get back to the practices of whatever you are trying to achieve to get to your goal.

Kundalini Yoga Chakra, Yoga Eight Limbs, Universal Energy, Dantian, Kundalini, Kriya, Sahasrara, Ajna, Vishuddha, Anahata, Manipura, Swadhisthana, Muladhara, Nadis


Yoga Dhyana is a tool to help you maintain observances that get you to your goal

Practice Dhyana two times daily for thirty minutes. Having a strong Mind ensures we can practice the other limbs.

Brahmacharya (austerity from indulgence of the senses) with Meditation (Dhyana) is necessary for willpower to practice Yama Niyama 


Check out this article for more information on Meditation

Meditation Prerequisites  

  • Principles of Meditation
    • Make a sacred space, or a space to practice. This area has to be clean and free of clutter. If you meditate in clutter, the mind will follow suit. 
    • Create two times per day that you can practice for at least 30 minutes. Make sure to take care of all obligations before hand so as not to cause unnecessary distraction.
    • Again, time set aside for Meditation has to be distraction free. Take care of your obligations before hand. Turn off all electronics, this includes your cellphone, laptop.
    • Be sure to tell your friends, family that you have an obligation during those times and that they need to be free of distraction.
    • You may need a mat, blankets, pillows, or a chair. You will be most comfortable for these time periods. 
    • It is easiest to practice as soon as you wake up, and are about to go sleep. This gives you an extra hour of rest everyday.

Proper Breathing is Critical, and Needs  Regulation at All Times

You can practice Diaphragmatic breathing  anywhere, driving, standing, sitting, etc… Breathing is an essential part of life. As a matter of fact, breathing properly can help you ward off disease as well as increase your bodies metabolic function. Learn how to breath properly so that you are ready for practice.

All breathing unless you are physically exerting yourself  should be done through the nose. Relax the mouth shut, This does not mean you should squeeze the jaw shut. Place the tongue at the roof of the mouth, under the ridges. Relax the face, make sure the face is holding no tension. This is a critical step because the vagus nerve in the forehead is directly connects to the rest of the body. If there is tension in the face, this will interrupt proper breathing, as well as tense up other parts of the body inhibiting proper blood and oxygen flow.

Before you continue, practice breathing first. Proper breathing comes from the lower abdomen. Imagine slowly inflating a balloon at the base of your spine, inside of your lower belly. As you inhale, the balloon fills up with air, shifting your internal organs around. Continue to inhale slowly until your upper chest is full of air. Now begin to exhale slowly, imagine the balloon deflating and as it shrinks it wraps around the base of your spine. Squeeze all the air out using your abdomen. Proper breathing will also help to tone and firm your belly. 😉


Meditation Guide – Yoga Dhyana the VII Limb in Yoga is Meditation

Practice

  • Set a timer on your phone for 30 minutes
  • Get comfortable! Arrange your blankets, pillows, cushions so that you can be comfortable.
  • Although traditional preference is lotus position, if you are new, the most important thing is that you are comfortable. You can lay down on your back, belly, side, whichever way will help you get through 30 minutes the easiest. As you become more established in your practice, it is important to begin sitting meditation.
  • Establish rhythmic breathing, this  will help you relax, and out of your head. It helps to count your breath in and out. Also feel how your body shifts. Proper breathing is Pranayama – another Limb of Yoga
  • Set a Mantra – This step is not necessary, however it can help you achieve goals. Mantras come in the form of words, a goal, or even a prayer. If you do not believe in setting a mantra, this is even better. Get to know your mind and the way you think. 
Put your heart, mind, and soul into even your smallest acts. This is the secret of success. -Swami Sivananda
  • You may begin after you have calmed down and established rhythmic breathing. 
  • Become an observer, try not to hold attachment to thoughts, feelings, or predispositions that arise. When they come up, tell yourself, “oh hey,  that is a thought,” then move on to the next one. Focusing on one thought stops meditation. If do become distracted, start over and begin rhythmic breathing.
  • Allow the mind to wander, then bring it back with the breath.
  • If you have chosen to set a mantra, now would be the time to bring it in. As you breath in, imagine the mantra in mind coming into fruition, and as you exhale, imagine the opposite of the mantra coming to pass.
  • Once the timer has passed start to wind down again by counting the breath in and out. Recap any moments you had during practice, and get back to your day.

Tips on an Appropriate Mantra for Meditation

When you feel ready, you can set an intention to your breathe, this is a mantra. Identify a certain stress in your current life you want to try to work on. However, you can also choose to try and improve an existing trait you possess. 

Eventually practice teaches you how to be grateful for everything that you have. As you develop gratitude, and loving kindness toward yourself, you will learn to accept yourself for all of your good traits as well as mistakes. Always remember that choosing to improve yourself in Mind, Body, or Spirit is selfless.

Do your best to pick a selfless mantra, versus something that can be selfish. Improving yourself means you cause a positive butterfly effect in your surrounding community. This means it will benefit everyone that you come into contact with.

 



Principles and Theory Alone Are Never Enough, We Must Train the Body to Have a Balanced Mind Body Connection

This article highlights Surya Namaskar (Sun Salutations) for the beginner


 

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Ninos Ibraham

Ninos Ibraham has over 10000 hours of training in QiGong, Yoga, Bodybuilding, Weightlifting, Nutrition, Body Mechanics, The Human Movement System, Eastern Psychology. Ninos Used to weigh in at almost 400lbs over a decade ago. With research into nutrition, human movement science, martial arts and yoga, Ninos had an amazing 200 lb weight loss in 9 months. What makes it more amazing is that Ninos did this without the aide of doctors, personal trainers, surgical procedures, and magic weight loss pills. Ninos has been a plant based vegan athlete 95 % of the time over the last 11 years.

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