Meditation and attention training are intrinsic to Yoga. A trained attention facilitates Meditation and Yoga. And we have an excellent opportunity for conscious attention training in our yoga practice. Let's use the basic standing pose Tadasana for the training.
We each have a multidimensional body and can choose to focus on any dimension: the physical body, Annamayakosha; the energy body, Pranamayakosha; or the mental emotional body, Manomayakosha. Each body can help or hinder our attempt to focus.
Physical Dimension
To stand tall in Tadasana, we plant our feet firmly on the ground and with the force of gravity the spine lengthens upward. You may be able to feel this in the torso. Further lengthen up by tucking the chin in, not down, so the ears move towards the shoulders. That simple move of tucking the chin in to further elongate the cervical spine makes us alert. Apparently the erect posture signals the reticular formation. A huge boost to attention training.
Energetic Dimension
We have all heard those three little words in yoga class, "Remember to breathe". And the more accurate instruction "Breathe in and out"; or even more technical "Breathe deeply". And the brain just loves it when we breathe deeply. That grey matter needs about 20% of the body's oxygen. When we breathe deeply we give the brain the energy drink it needs to function.
Mental/Emotional Dimension
How do you normally feel in Tadasana? Light or heavy? Light or dull? Light or dark? We can choose to visualize light in the head and even let it spread throughout the body, if we wish and if we can. The intent here is to banish with lightening speed any opposite feelings of light present, and feel alert and alive. If the light we visualize is more like the glow of a candle, that will also dispel the dark. In fact you might prefer or find it easier to visualize the flame of a candle or match.
Those 3 attention training techniques suggested for yoga's basic standing pose can be transferred to our daily activities. If we are sitting with the head hung low, with shallow breathing, and the mind off heavy thinking of the terrible day, you can change those 3 conditions by transferring the skills learned in Tadasana: (1) Lift the head and tuck the chin in; (2) breath deeper - exhaling through pursed lips helps; and (3) visualize light. Bring your attention to the present moment.
The sport is attention training. The rewards include more productivity and feeling less stressed. Attention training requires the same dedication and commitment required of Olympic athletes and certainly worth it.
Heather Greaves is the owner of Body Therapies Yoga Training. She organizes yoga and meditation retreats and workshops in Ontario and Barbados, and has been helping yoga enthusiasts learn to teach yoga in a certified program. For more yoga tips or to sign up for our monthly newsletter visit http://www.yogatogo.com/
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