Vajrasana is a great pose for meditation
Why not challenge yourself to sit for a short meditation everyday for a week? You might like to record the following instructions on your phone so that you can close your eyes throughout the practice.
Meditation is great to relax the mind and has been proven scientifically to help with anxiety, insomnia and reduce negative feelings.
Firstly, rotate your awareness around your posture so that you relax each part in turn.
FEET – LEGS – BUTTOCKS – BACK – SHOULDERS – ARMS – HANDS – ABDOMEN – CHEST – NECK – HEAD AND FACE
Keep going around your body until you feel relaxed and comfortable.
Natural Breathing – The Journey of the Breath
Relax the whole body.
Observe the natural and spontaneous breathing process.
Develop total awareness of the rhythmic flow of the breath.
Feel the breath flowing in and out of the nose.
Do not control the breath in any way.
Notice that the breath is cool as it enters the nostrils and warm as it flows out.
Observe this with the attitude of detached witness.
Feel the breath flowing in and out at the back of the mouth above the throat.
Bring the awareness down to the region of the throat and feel the breath flowing in the throat.
Bring the awareness down to the region of the chest and feel the breath flowing in the trachea and bronchial tubes.
Next feel the breath flowing in the lungs.
Be aware of the lungs expanding and relaxing.
Shift the awareness down to the abdomen. Feel the abdomen move out on inhalation and in on exhalation.
Finally, become aware of the whole breathing process from the nostrils to the abdomen and continue observing it for some time.
Bring the awareness back to observing the physical body as one unit and open the eyes.
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