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Find a comfortable seated position…

Bring your attention to the natural rhythm of the breath… Be aware of the air coming in through your nostrils and out through your nostrils… Observe the rise and fall of your chest and your abdomen as you breathe in and out…

Allow the breath to be soft, steady and comfortable… Then as you stay focused on your breath, start to practice the simple mantra So Hum. On your inhale, silently say So to yourself and as you exhale, silently say Hum. Keep repeating with each breath So Hum, So Hum…

If thoughts, feelings, sensations, emotions arise, acknowledge them and see if you can come back to the simple mantra of So Hum… If your mind wanders off then once again gently draw it back to the repetition of So Hum…

See if you can stay with this meditation for a few minutes longer, noticing if the breath has become slower and longer; the mind a little stiller and calmer…

To end, bring your hands together in front of your heart and bow your head, pausing to take a moment of gratitude and reflection and to absorb the energy of the meditation into your being.

This meditation can be practiced anytime you need a bit of calm and focus or to connect with your breath. It doesn’t matter if you can only manage a few repetitions at first, you can increase the time with practice. And as always listen to your body and stop any practice that doesn’t feel right for you.

I am producing a video of each weekly class and posting it on my private YouTube channel. This is for existing students only who have an awareness of the way I teach yoga and so will understand and benefit from these guided lessons whilst respecting their body’s capabilities and limitations. Modifications are provided. These are £6 each. Please let me know if you are interested and I will send you a link.

Yoga is a holistic practice working on Body, Mind and Breath.

Body

Yoga maintains and increases mobility, strength, coordination, and balance; it also makes you more aware of your posture and your movement habits and where you might be storing tension. We can then learn to move with greater comfort, ease and freedom. My yoga has an emphasis on mindful movement and functional movement. We listen to the body and only work in a way that is suitable and appropriate for how we feel in that present moment. All movements can be adapted and modified so that everyone can access the intention or essence of the posture without strain. It is your yoga practice so it must suit you.

“Yoga must not be practiced to control the body: it is the opposite, it must bring freedom to the body, all the freedom it needs” — Vanda Scaravelli

Mind

If the body benefits from movement then the mind benefits from stillness. The yoga practice in its entirety and through additional relaxation techniques can help to focus and calm the mind. We are not trying to stop thoughts or create a blank mind, we are just creating an opportunity to create and enjoy some ‘me’ time, where you can simply be rather than do. Many people find it difficult to relax, switch off or have anxiety or sleep problems and some of the guided visualisations, chanting and mindfulness practices can promote relaxation in class and at home and are a good starting point for meditation.

“The mind is like water. When it is turbulent, it’s difficult to see. When it’s calm everything becomes clear” — Prasad Mahes

Breath

There is a saying that if you can breathe you can do yoga. Breath is a key aspect of yoga. It is the bridge that connects the body and mind. Breathing gives a rhythm to our movements, a focus to the mind, it can help us to move into and deepen into postures and release tension. How we breathe can affect our emotions and whole nervous system. Through conscious breathing we can lower our heart rate, blood pressure, reduce stress hormones and take the body from a place of fight and flight to one of rest and digest. My yoga classes incorporate a range of different breathing techniques that can be used in everyday situations, as well allowing you to deepen and extend your practice.

“Feelings come and go like clouds in a windy sky. Conscious breathing is my anchor” — Thich Nhat Hanh