Meditation- An Introduction to Practice and Methods

The ancient practice of meditation offers powerful benefits to improve overall mental and physical health. Meditation has been proven to lower blood pressure, improve immune response and decrease metabolic waste. Mental health benefits include reduced stress and anxiety, improved focus, and a positive mindset. Meditation is also a good time to be introspective and can help one solve problems and deal with issues. There are even some forms of meditation that focus on improving interpersonal relationships by taking advantage of the introspective state one enters when meditating.


Before starting a meditation practice, there are a few things to keep in mind. Hunger can act as a distraction, so be sure to eat beforehand and allow time to digestDepending on the length of the practice, be sure to warm up ahead of time as well. Perform a few simple yoga poses to keep the body flexible and to prime your mental state. Poses such as cat-cow or seated side bends are great for limbering up the body while poses such as mountain pose or child’s pose help the mind to be grounded and centered.

How to Practice Meditation

  • Get comfortable. One of the key points to meditation is the elimination of distractions and there’s nothing more distracting than physical discomfort.
  • Breath control is incredibly important. Having proper breath control not only helps the body to relax and ensures adequate oxygen intake but it also provides something to focus on. As with any yoga practice, breathe deep and slow, controlling the breath down into the body.
  • Maintain focus. It is key to clear the mind of distractions, both external and internal. Maintain a position with minimal external stimuli. Some choose to mediate in nature due to the lack of surrounding distractions. Practicing meditation in the morning is commonly done since many find that the demands of the day are less likely to act as distractions.
  • Set up the body in a manner that allows for the mind to be in optimal condition. Maintain proper posture in the spine, create a clear sense of grounding through your base, actively relax neck muscles and drop the shoulders.
  • Do not set a goal. Allow the mind to remain free and untethered.

After you Finish

Upon exiting a session, there are a few things to should keep in mind in order to maximize the effects of meditation. In regards to physical action, one should come out of meditation steadily and with intent. Allow the eyes to open slowly and avoid making any sudden movements on exiting your meditative pose of choice. Take deep breaths and allow time to feel out and adjust to the condition of the body. More importantlymaintain the correct mindset upon exiting meditation. Keep a sense of introspection and allow the mind to review any inspirations or understandings acquired from the practice. Do not forget to hold a sense of gratitude towards one‘s self for taking the time to meditate.


Incorporating meditation into your life and performing it properly by following these essential steps before, during, and after creates a feeling of peace. Give meditation a try and become one with yourself. Follow and keep up with ICYA on Instagram: @icyayoga and share your meditation experience and tips with us.

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