Tuesday, July 28, 2015

Mind & Spirit

Mind & Spirit

In this day in age it is essential to wind the mind down through meditation. No doubt it can be difficult to set aside time to sit on your meditation cushion but the reality is you will be more effective as you move through your day. Here are a few tips to follow to walk the path of daily meditation.

1. Develop your meditation posture. In order to relax in meditation it is important to sit comfortably. The traditional practice is the lotus posture (sitting with both legs crossed, the tops of the feet resting on opposite thighs). However, you may sit in any comfortable position to practice.

2. Meditate regularly - early morning is your best bet but go with what works best for you.

3. You can choose to meditate on any object if that is easier for you. A candle, clouds, the face of of your watch, pattern on a leaf. It really doesn't matter what the object is but rather the one pointed concentration on that object.

4. Use a mantra in your meditation. A mantra is a word  or sound that is repeated over and over again to provide a focus for the mind during meditation. Perhaps the best know mantra is "Om."

5. Take a leave of your senses by concentrating on the core of your self while remaining aware of your surroundings.

6. Learn from spiritual teachers, such as Buddha, Jesus or St. Augustine. Study their lives and teachings and follow their precepts in small but important ways.

7. Meet your angel. Close your eyes and simply call upon your guardians. Give them permission to be your daily guide - they know you and offer unconditional love and support. Whenever you feel lost or alone, simply tap in to their energy and they will be there to greet you.

This month make every effort to improve your meditation practice. Why not take it to new levels and see what happens!

Om Shanti,
Mary Jane

Monday, July 20, 2015

Dissolve Your Body in Meditation

Dissolve Your Body in Meditation

Follow these simple steps and dissolve you body in a visual meditation.

1. Lie comfortably on your back.

2. Connect to your breath.

3. Starting at the toes and working towards your head, image your body turning into liquid as you tense, then relax.

4. See each part of your body melting into a smooth flowing liquid.

5. Finish by relaxing the mind, concentrating deeply, then letting your thoughts dissolve and float away.

Om Shanti!
Mary Jane

Tuesday, July 7, 2015

Standing Half Moon Pose

Standing Half Moon Pose

Perform triangle pose to the right side, with your left hand resting on the left hip. Inhale, bend your right knee, and slide your left foot about 6 to 12 inches forward along the floor. At the same time, reach your right hand forward, beyond the little-toe side of the right foot, at least 12 inches.

Pose of the Week: Standing Half Moon

Exhale, press your right hand and right heel firmly into the floor, and straighten your right leg, simultaneously lifting the left leg parallel (or a little above parallel) to the floor. Extend actively through the left heel to keep the raised leg strong. Be careful not to lock (and so hyper-extend) the standing knee: make sure the kneecap is aligned straight forward and isn’t turned inward.

Rotate your upper torso to the left, but keep the left hip moving slightly forward. Most beginners should keep the left hand on the left hip and the head in a neutral position, gazing forward.

Bear the body’s weight mostly on the standing leg. Press the lower hand lightly to the floor, using it to intelligently regulate your balance. Lift the inner ankle of the standing foot strongly upward, as if drawing energy from the floor into the standing groin. Press the sacrum and scapula's firmly against the back torso, and lengthen the coccyx toward the raised heel.

Stay in this position for 30 seconds to 1 minute. Then lower the raised leg to the floor with an exhalation, and return to Trikonasana. Then perform the pose to the left for the same length of time.


Mary Jane

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