If you focus on your physical well-being, it could be the right moment to involve your mind in the journey as well.
“Rushing and procrastinating are similar methods of attempting to resist the now.”
― Alan W. Watts
After completing my grad school semester, I’m at last engaging in some essential self-care by signing up for a local yoga studio. I’ve been sporadic in my practice due to the current events and the enhanced time constraints of grad school alongside a full-time job. However, since I’m juggling multiple commitments, it’s increasingly crucial that I carve out time for self-care as well.
Though my yoga sessions have been less regular over the past months, attending outdoor classes just once a week, I’ve been focused on nurturing another aspect. Over the past year, I’ve embraced mindfulness and meditation with greater seriousness. I’ve engaged in everything from solo quiet time to trying out Calm, as well as participating in meditation sessions on Clubhouse. Initially, it felt like a challenging ascent, but as I’ve solidified my meditation routines, I’m finding it significantly easier to be mentally present when I unroll my mat for yoga.
For some practitioners, mindful awareness is the most overlooked aspect of yoga. You might be physically on the mat, going through the routines while your mind races off elsewhere. The greater the stress and responsibilities in your life, the more challenging it becomes to disconnect from everything and simply be *yourself*, truly present in that moment.
Moving in line with your breath is as vital in yoga as mastering the postures.
Previously, I undervalued the significance of breathwork during my earlier practice years. I would *attempt* to maintain pace *and* regulate my breath, but when you’re starting out, managing all at once can be demanding. Although I was immensely focused on understanding proper alignment and executing smooth transitions between positions, I overlooked the necessity of mastering my breath.
Reflecting on that time now, I can clearly see the flaw in my earlier methods. The breath is undeniably a fundamental aspect of yoga. Breathing mindfully while striving to enhance your strength and flexibility can be difficult, yet genuinely moving with the breath—just as instructors encourage—compels you to be more present. It’s captivating and enveloping. Synchronizing your movements with your breath requires substantial concentration.
Even if it appears daunting to you, as it did to me initially, persist in your practice. As the poses grow more familiar and somewhat easier, breathing through them starts to flow more naturally. The process of aligning movement with breath transforms every pose into an experience. You’re mentally preparing for each moment with your inhalations and exhalations. It intensifies the sensations and stretches of each pose, making it simpler to maintain mindful presence during your class.
In moments of stillness, counting breaths is profoundly grounding.
“Embrace who you are, as a form of self-love.”
― H. Raven Rose
It’s a straightforward task—count the seconds during your inhalations and exhalations. This is a prevalent tip when beginning a meditation practice as it provides a mental focal point associated with your actions. Often, when your mind is busy, your thoughts diverge significantly from your physical actions. For instance, while driving, you likely aren’t consciously contemplating the act of driving every moment you’re behind the wheel.
If quieting your thoughts proves challenging, utilizing your mind to count each breath can be a superb grounding method. I used to find it impossible to silence my mind completely. That simple, instinctive act of counting numbers made transitioning to authentic meditation considerably easier.
Moreover, if you are in the concluding stages of a yoga class, consciously extending your exhalations can be beneficial. This technique has been shown to lower your heart rate. If you’re interested in the science behind it, making your exhalations longer than your inhalations serves as a [stimulus to the parasympathetic nerve](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6037091/#:~:text=One%20known%20cause%20of%20relaxation,stimulus%20to%20the%20parasympathetic%20nerve.&text=In%20this%20study%2C%20we%20found,indirect%2C%20non%2Dinvasive%20method.), which aids in relaxation. If you’re winding down and approaching shavasana, this is an excellent strategy for slowing down.
Visualization strategies can aid in calming tumultuous thoughts.