The O-town Scene - Oneonta, NY
Issue link: https://www.ifoldsflip.com/i/46670
BE GOOD Be Good includes columns on yoga, fitness, counseling advice and where to volunteer and/or receive help. Yoga Life |by Ashok Malhotra Tune out distractions, tune in to breathing Various traditions have offered unique ways to meditate. And all of them have a common focus of directing one's attention to a particular object, image or thought. Once an object is selected and attention is directed, your mind stays focused on it. The more you are able to keep the mind on the selected item and less you are distracted, the better your meditation is. Through this directness, you acquire the ability to control your mind. This meditative focusing helps minimize distractions and stress. Get breathing with two meditation options Set up a daily and a weekly routine, and choose a particular time and a place to meditate. You should tell yourself that you are going to spend meditation time exclusively for yourself without distractions from a cellphone, telephone, radio, TV or visitors. A detached attitude is indispensable. You should empty your mind of all expec- tations, whether positive or negative. To drive maximum benefit, it is suggested that you should practice meditation regularly and uninterruptedly for a long time These meditation exercises are suggestions only. When done correctly they might be useful in easing stress, falling sleep, experiencing health and enjoying well-being. BREATH Focus on the Flow 1. Sit in a comfortable posture by crossing your legs. 2. Keep your back, shoulders, neck and head straight. 3. Rest your hands on the knees. 4. Close your eyes. 5. Start breathing in and out. 6. Pay full attention to your breathing, observing the flow. 7. Breathe and observe your breath for two minutes. DIAPHRAGM Handle yourself 1. Sit in a comfortable posture. Contributed Ashok Malhotra is seen meditating. Dec. 1: The next column will describe Meditation with Mantra and Meditation on Sound and Silence. Dr. Ashok Kumar Malhotra has been a Nobel Peace Prize nominee. He is a SUNY Distinguished Teaching Professor of philosophy and founder of the Yoga and Meditation Society at SUNY Oneonta. As a service to the community, his pro- gram on "Yoga for Relaxation" is shown at 9 a.m. every Saturday on the Public Access Channel 23. His articles are condensed from his books on "An Introduction to Yoga Philosophy," *"Journal of Yoga and Meditation Now," "Transcreation of the Bhagavad Gita," *"Wisdom of the Tao Te Ching," *"Instant Nirvana" and *"Sartre and Yoga." These books are available through www.amazon.com, and those with asterisks are available as eBooks. 14 O-Town Scene Nov. 3, 2011 2. Put your left hand flat on your stomach below the rib cage, where your diaphragm is. 3. Breathe in slowly. 4. Fill in the top of the chest, then the middle and finally the diaphragm. 5. Feel the rise of your left hand as the diaphragm fills up. 6. Once all the air is taken in, slowly start breathing out. 7. Let your hand feel the gentle collapsing of the diaphragm. 8. Physically feel your breathing for two minutes.