Yoga beginners meditation

The yoga beginners meditation can be a very special time for the yoga practitioner. People who practice yoga come to me and I ask them: "What do they like most of their yoga session?"

Almost all people say: "The meditation at the end".

So there is an important clue. The last 5-10 minutes of a yoga session seem very important for the participant. Why is that?

The power of Yoga

Whatever yoga one practices, yoga is a discipline, a system or method that brings awareness to the body, mind and soul with the ultimate goal of unity. It is meditation in itself. Some times it is necessary to prepare the body for meditation by stretching and building strength. This is the physical practice of yoga, also know as Asana.

The word "yoga" comes from the Sanskrit root "yuj", which means "yoking", as in a herd of oxen. In the modern sense it is meant as bringing the spirit and physical body together. Yoga has evolved over many of thousands of years and has birthed over time a wide range of different styles and disciplines.

When one is a beginner of a yoga practice, there is a great possibility that the asana's, the yoga positions, are a challenge. The practitioner does always have much awareness of what is all happening in their mind, body and soul. The session is experienced as just a lot of hard work...which it is. A yoga beginners meditation is then very powerful to give the practitioner time to bring awareness to these areas and recognize the changes, the opening that has happened due to their yoga practice.

Guidelines for a yoga beginners meditation

How long? 10 minutes would be the minimum. Time flies when you go within. To just start and complete will take you about 4 minutes, so if you can give the people 6 full minutes in their meditation that would be ideal. If you only have 5 minutes, do it in 5. Doing a meditation is better then no meditation.
Lying down or sitting up? Either way is ok. If you have your participants laying down, make sure that they are warm. The body can cool down quickly. The danger is people fall asleep easily. If the people sit straight up, you will have a greater chance they will stay awake, and powerful awareness and experiences can come to them as they focus within. You could of course do a combination of sitting up and laying down.
What do I say? As everyone closes their eyes, so you close your eyes. Guide the people the way you go within. Go within yourself and speak from the depth where you are going and share how you are going there. That is the most powerful way to guide people into meditation; speak while you are doing it. People feel the space where you are going and they follow you. It is real and people can trust your words. I wrote up a yoga beginners meditation script for you at the bottom of the article.
How do I complete it? Give the people enough time to complete their yoga beginners meditation. Sometimes they might fall into a very deep place or many realizations come into their awareness. It is important that participants then do not feel rushed to get out of their meditation. And of course you can encourage them to stay in this depth that they found in meditation and take it home or to whatever activity they are embarking upon next that day.

Possible script for a yoga beginners meditation

I am offering here a possible script for a yoga beginners meditation. Please feel free to try it and use it as you wish. If you have anything to comment or improve on it, please let me know and I will ad it to this page. Thank you,

Rose

The Script

Now for the meditation, sit up comfortably or lay down if you need to. You want to have your body not distract you from going within.
Close your eyes and take a deep breath. In through the nose, deep in your abdomen, and then out through the mouth...relax.
SILENCE
Bring your attention to your body. How does your body feel after the yoga today? How has your body changed from the moment you started yoga to now?
SILENCE
Have no judgements about your observations; there is no good or bad observations. Your body just is...
SILENCE
Now bring your awareness to your mind. How has your consciousness changed this session. Have you gained any clarity about an area in your life? Again, no judging anything...just observe.
SILENCE
Now how does your heart feel? Is it open? Is it closed? Warm or Cold? Again...just observe.
SILENCE
Let yourself feel grateful for your body and how it could move today. Be grateful for your health, your awareness and the possibility to be with yourself this way.
SILENCE
What else are you grateful for?
SILENCE
What will you take with you into your day from your yoga session today?
SILENCE
Now take another deep breath...slowly let yourself come back to the room.
SILENCE
Complete the meditation for yourself and when you feel ready: you can open your eyes. When you lay down you can sit up.
SILENCE
You worked hard today to be in the space you are in now. It is a depth, a clarity perhaps you feel more connected or present. You can take this depth with you and keep it during your day. It is a wonderful way to spend your time this way; in a depth. Thank you for coming...