Meditating and Yoga in a Personal Growth Plan
Benefits for Beginners of Meditation and Yoga
Jul 12, 2009
The personal growth enthusiast will want to include both meditation and yoga in personal development and growth plans. Meditation and yoga, once the domain of Eastern cultures, are becoming popular and accepted in mainstream Western culture.
The benefits of meditation and yoga make these two mind and body exercises a must for the serious personal growth advocate. For an example personal development plan including a suggestion for including yoga and meditation, read Personal Development Program – Building Awareness.
What is Meditation?
Though meditation conjures images of Eastern gurus in exotic, ritualistic garb, basic meditation is really quite simple and readily available to anyone in nearly any environmental situation. Meditation is a state of quiet, focused mind. Though meditation can be a deep spiritual experience, it can also be a brief relaxing respite during a busy day.
The Benefits of Meditation
Recent scientific studies indicate that meditation offers many tangible medical benefits. Researchers find that meditation can help reduce stress, lower blood pressure, strengthen the immune system, and alleviate pain (Mayo Clinic).
Most major hospitals and medical centers offer meditation courses to complement traditional medical treatments for a wide array of medical conditions.
With today's high cost of medical treatment and meditation's health benefits, daily meditation becomes a sound financial strategy as well as a personal growth strategy. Best of all, meditation is free, though the beginner may wish to take a class or purchase a book or DVD resource.
Meditation for Beginners
The goal of meditation is to achieve a quiet, focused mind. Learning meditation can be difficult initially because most people are used to processing thousands of thoughts each day.
One effective means for achieving a quiet, focused mind is to pay close attention to your breathing; noticing each breath as it is inhaled and exhaled keeps the mind focused.
- Begin the meditation in a quiet place, sitting erect in a comfortable, straight-backed chair with feet flat on the floor.
- Take a few slow deep breaths. Inhale through the nose for a count of two, hold it for a count of two, and exhale by mouth slowly during a count of four. Notice the breath and imagine it filling the lungs during inhaling and slowly exiting your mouth.
- While continuing this breathing cycle, mentally address each part of your body, beginning with your feet. Direct each body part to relax, feeling the relaxation.
- Remain in this state, breathing slowly and relaxing the body for as long as you feel comfortable. A five minute meditation can be as effective as one of twenty minutes.
What is Yoga?
The broad or traditional definition of yoga is a discipline aimed at training the consciousness for a state of perfect spiritual insight and tranquility. A narrower definition, more in use in Western culture, refers to the system of exercises practiced as part of this traditional Hindu discipline. Yoga involves an array of poses or body positions which gently stretch, strengthen, and exercise all body parts in a typical session.
Yoga practitioners seek the same quiet, focused-mind goal of meditation by combining physical movements and meditative breathing exercises. It's not surprising then to find the benefits of yoga closely mirror those found for meditation.
Basic Yoga for the Beginner
There are many forms of yoga, but the Mayo Clinic staff, in Improve your Stress Management and Relaxation Skills, suggests that Hatha Yoga is a good place to start for the beginner. Hatha Yoga is designed to encourage a calm mind and improved flexibility.
Meditation and Yoga Resources
In addition to the programs offered by major hospitals and medical centers, yoga and meditation classes are often available at senior centers, YM/YWCAs, recreation centers, and independent providers.
Before enrolling in a yoga or meditation program, contact the instructor to make sure the class is a good fit for your specific physical situation and goals.
Meditation and Yoga in a Personal Development Program
Being low in cost and loaded with physical and mental benefits, yoga and meditation belong in every personal development program.
Readers may also enjoy Seven Keys to Master Meditation Problems and Meditation Clarifies Life Purpose.
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