If your new to meditation or are sceptical trying, these is for you! As the video guide is strictly physiological, nothing alternative or traditional.
I will help demystify meditation and why long term meditators (like Tibetan Monks and Yogis etc) are sitting in these Meditation posture, or at least similar in a chair – is so important for the body to concentrate fully.
We are diving into the anatomical, physiological and scientific aspects that every human will benefit from. You can watch the video and/or read the 3 only steps you will need to follow for developing a meditation / concentration practise. For faster results, I also offer one to one coaching and instructions by reading your body posture and movement function – to help you see & notice the things that are uniquely important for your own patterns. You can check out my webpage (indresone.com) for more info about my services.
Here`s the video:
The pure anatomical and physiological 3 steps:
1. Sitting & Alignment
Look at your two sit bones (ischial tuberosity) as the “feet of your pelvic floor” and hip bones, and just like your feet, have your weight more on your toes, and you will get more length trough your spine and lower back. Then find your center of gravity (also when standing) in your pelvic floor, as your center of pelvic floor is in between your two hip/leg bones (trochanter`s) on the left and right side, and also in between the coccyx and pubic bone (like a perfect cross). The first step is to further center your Uvela (in your mounth) over the center of your pelvic floor. Then you will anatomically have most length through your spine, especially if you also “lift your Uvula” (imagining that) and simulations ground your pelvic floor deeper, in the in the chair, pillow/cushion or ground.
2. Breathing Function
The amazing reality of breathing is how it lays just in between conscious and unconscious control. Here we are looking for the quality and the good relationship/synchronicity between the primary (diaphragm) and secondary breathing muscles (upper trapezius and scalenes). So find your breathing and where it moves, and don`t move! Some emphasises another primary breathing muscle – the intercostals, but I don`t believe they involve breathing per se, but gives more a stabile function for the ribs. Also some include more secondary breathing muscles like the sternocliedomastoid and even pectoralis minor that I`m also bit sceptical about, but maybe the levator scapulae get`s a free ride up with the upper trapezius. Anyways what we are looking for is the synchronization and harmonic play between the primary and secundary breathing muscles. These relationship effects the physiological aspects of the tissue, muscles and nervous system (The nervo-myofascial system).
Also from step 1 we have the alignment to let diaphragma be linked o linked over the pelvic diaphragm, see these as the bowl of the pelvic floor. The main diaphragma like a dome facing down, and the pelvic diaphragm as a dome facing up.
When we are using the full capacity of our lungs we simply get more oxygen and we relises metabolic waste from our entire body and spine, we even burn fat more effectivly, as we breath out more carbon as the fat gets transformed to. Only breathing can for example relase the metabolic waste in the torasic spine, and physical movements like rotation releases the lumbar spine. The more important point here is that we use our diapragma and how it`s balanced over the pelvic floor, and then using the secudary breathing muscles and how those get triggered positively by the primary diaphragma, hence we get a perfect syncronized relationship as all the muscles and tissues work togheter in harmony, like a wave, and how to get these wave into a flow, is step 3.
3. Breathing flow & rhythm
To turn these wave of inbreath and outbreath into a natural flow we can look at the scientific and traditional documented rhythm of breathing. In ancient cultures the Ayurveda (6000 year old health system from India) yogis where tought to breath around 5 seconds in and 5 seconds out. Through science today we see that these is creating the best balance for the human body, 5 secunds in and out with micro nuances for each person. When we are taking 6 breaths per minute we are increase better heart rate variability (HRV). A good HRV is a sign that our heart, breath and nervous system is functioning optimal and then gives us homeostasis, inner biological balance of more oxygen to the brain, lowers inflamations in the body, more restoration, hence also more energy/ATP distribution, hormonal balance, lowers blood sugars, etc (these list just goes on).
When we find a good relationship with our breathing pattern, we can experience the other benefits of noticing what truly happens within our organs and nervous system, the relaxing and alerting state of mind and body – at the same time. Activating the sympathetic (fight flight) with each breath and activating the parasympathetic (rest-digest / tend and befriend) with each out breath. Creating a total physiological equilibrium that is very easy to measure. I have personally used a HRV monitor device that is called Pranawave for optimizing and finding my natural breathing rhythm/flow.
These are the scientific and psychological steps to Meditation.
And an very important point is to not force these steps to happen, but integrate the experience over time. Just like same as learning to ride a bicycle. Repeating over time is the only thing that truly works. Short cuts are only possible by having another person that have already meditation experience and knowledge to teach it, like supporting wheels to your first bicycle ride.
An experienced persons will give clues and guide by seeing your unique patterns that must be addressed for these success. How to get aligned (1), what moves and don`t move (2), and what cues each person needs to focus and get into the flow state (3).
From here we can simply choose what we desire to experience with our body, mind, heart and emotions.
If you need assistance and coaching to meditate, just send me an email and I will respond in less than 24 hours