Meditation is an important component of yoga practice.  Most individuals are over-stressed in their minds, and finding peace, silence, rest, and relaxation is becoming increasingly difficult. Meditation is the oldest relaxation technique.  Increased research and interest in the mind-body connection has made it possible for this ancient practice to become part of the mainstream today.

The effects of meditation involve various psycho-physiological mechanisms. The physiological mechanisms include: reduced blood pressure, brain wave resonance and coherence, a shift in the balance between the activating and quieting components of the automatic nervous system, and slow effects of aging.

The psychological mechanisms include: relaxation, effective handling of stressful stimuli, habituation, deautomatization, freeing from conditioning, and a variety of other cognitive factors.  Meditation is used as a therapeutic technique to heal stress-related disorders.

Meditation improves health, making it possible to relax and live a balanced life.  The positive effects of meditation begin to show at various levels of practice.  Generally, one develops a greater feeling of self-respect, more confidence in dealing with issues.  Emotionally, the mind becomes more stable, balanced, and centered. The psychosomatic symptoms decrease and the body experiences an abundance of energy.

The effects of meditation are also visible in work-related areas.  Decisions can be made with greater clarity.  Responsible decisions are  made naturally, intuitively, and energetically.  The outlook or perspective of situations becomes broader,  and the relationships with co-workers becomes easier and more harmonious. In this relaxed state, work is enjoyable,  with less seriousness and greater creative force. The individual uses their optimum potential and contributes with maximum ability.

On a personal level, meditation brings about positive, significant changes in one's quality of friendliness, in respecting other's space, and increased understanding and trust.  Family issues are dealt  with more honestly, lovingly, and with a supportive and relaxed attitude.

Most individuals have very limited experience, or no experience with meditation, remaining in the state of physical and mental pain, discomfort, stress, and tension.  Meditation is a tool to cultivate a state of wisdom and well-being.  One can open their life to a permanent state of joy, love, intimacy, creativity, and compassion.

Meditation is a practice that trains the mind to transcend the thought process, focusing on the present moment, instead of wandering into past and futuristic thoughts. Being in the present moment is an extremely difficult task in our hurried and busy lives.  The goal of meditation is to be aware of the present moment.  The practice teaches us to enter each moment with wisdom, lightness, and a sense of humor.  It is the art of opening and letting go (emptying), rather than closing and holding (filling). 

Finding what works for you is important.  Like the practice of yoga, it is important to find a facilitator, experienced in meditation, who can design a meditation program specifically for you.  Remember, no previous experience is necessary.

Meditate daily - Make this personal practice a part of your life.  A good duration for meditation is 10 - 15 minutes, working up to 20 - 30 minutes, twice daily.  Find a location that is quiet, and set it aside for mediation only.

Do not judge the quality of the meditation practice as good or bad. Meditation is a transformational change and every day the relaxation response is reinforced by simply being there.

Sit comfortably on a mat or chair with the spine erect, in optimum posture.  The eyes are parallel to the earth, chin is retracted, tongue is slightly touching the upper palate with an inner smile, and the hands are on the lap or the left hand is resting in the right. Breathe diaphragmatically letting the belly expand with inhalation and contract with exhalation.  Breathe slowly and gently.  When a feeling or thought arises,  do not chase it away, but recognize it just as a thought, let it pass, and maintain a focus on the breath.

Maintain the feeling of mindful meditative awareness with you throughout the day; use it to center yourself while performing worldly tasks.  Over time, the mind becomes extremely calm, centered, and focused, after regular meditation practice. Use the moment and opportunity to be creative in making  personal and business decisions.  The big picture becomes very clear.