Meditation can be a powerful tool for focus. As we approach a busy time of the year for many of us, let us go through some focusing and calming techniques from the world of yoga and yogic meditation.
Before we go into this, close your eyes and press your thumb to the bridge of your nose. Slowly pull your thumb upwards to the ridge of your brow. Stop at the point where the tip of your thumb is flat on the ridge of your brow. That point is your “third eye.” When you practice many kinds of meditation or breathwork, this is where your visual focus should be. This will keep your visual focus as stable as possible and aid with bringing about a meditative state.
Yogic breathing (or pranayama) fundamentally is based on focusing on the four parts of the breath: inhalation, holding the breath in, exhalation, and holding the breath out. This month, we’ll learn one specific pranayama, alternate nostril breathing. This is good for calming the mind and as a preparation for meditation.
Take your right hand and uncurl your pinkie, ring finger, and thumb. This is how each breathing cycle goes: First close your right nostril with your pinkie and index finger, and breathe in for a count of 5 seconds (or 3 mental “om”s). Then close the left nostril with your thumb, and breathe out for a count of 5 seconds (or 3 “om”s). Now inhale through the (still open) right nostril for a count of 5 seconds, and then exhale through the left nostril (with the right nostril closed) for a count of 5 seconds. You should complete 10 or so breathing cycles in full. Make sure that inhaling and exhaling take an equal amount of time.