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the easiest way to meditate...

Meditation CAN be AS EASY AS 1…2…3…

How do I meditate? That’s a tough question. Let’s start by talking about what meditation actually is:

Meditation is a mindfulness practice that has been around for millennia. Mindfulness means becoming more fully aware of the present moment without attachment or expectation.

Meditation is the spirit of being “in the now”. There is no religious or spiritual component to mindfulness or meditation. ANYONE with any belief system or from any religious background can enjoy the benefits of meditation.

Meditation is like giving your brain a break, a cleanse or a rest. Meditation effects our bodies in the exact opposite way that stress does. It helps our minds and bodies heal and repair as well as shields us from the damage of new stressors. With sustained practice, meditation can usher the practitioner into expanded realms of consciousness. There are no potential negative side effects. No equipment is needed. Like any skill, Meditation takes time and sustained practice to master.

 

 

The benefits of meditation have been scientifically proven. It’s effects are far reaching and cumulative over time. The longer you maintain a committed meditation practice, the more benefits you will realize.

IMMEDIATE BENEFITS OF MEDITATION:

  • Slower heart rate
  • Release of physical tension
  • A sense of having a break (from stress) for a few moments
  • Calmer mood and mindset

LONGTERM BENEFITS OF DAILY MEDITATION: 

  • Reduced cortisol levels and less reactivity toward stress
  • Greater relief from physical, stress-related pain (like headaches)
  • Improved creativity
  • Lower blood pressure
  • Greater overall clarity
  • Better decision making
  • Greater resilience to stress
  • Improved memory, learning ability, intuition
  • Increased ability to focus and concentrate
  • Dramatic increases in personal self-awareness
  • Greater emotional and mental stability
  • Creation of new neural pathways between the left and right hemispheres
 

But how do i meditate?

There are many different types of meditation. Different styles will resonate with different people. All meditation involves being fully present and quieting the mind away from other distractions. Another important part of meditation is posture. It is crucial to be upright (laying down is okay too in some instances) with the spine erect. This allows for the energy to flow freely up and down our central energetic axis from root to crown and back again. 

FINDING A COMFORTABLE SEAT: If a practitioner is going to engage in a seated meditation, the most important aspect is to be comfortable in that seated position. To align oneself properly in meditation, insure that: 1. The 2 sitting bones are rooted firmly into the ground (or chair) 2. The knees are below the hips (sometimes props are needed to aid with this) 3. The spine is upright and stacked (ears over shoulders, shoulders over hips)

STEADY BREATH: Finding a calm and steady stream of breath is another important part of meditation. Start by slowing down and deepening the breath. Then let the inhales and exhales become the same length. Once that happens, allow yourself to breathe normally without effort or thought.

RELEASING THE MIND: Of course distraction happens. This is normal! Meditation does not mean thoughts do not happen. It also doesn’t mean we do not notice sounds or bugs or things around us. Meditation is a practice of non-attachment and letting go. If thoughts come up, which they will, notice them, move them out of your awareness and then return to your meditation gently, gracefully, without judgement. If you find yourself distracted by something around you, notice it and gently return back to your meditation.

Remember: Just like physical postures, meditation takes practice. Just like Asana, meditation is often challenging the first few times. It reveals sides of ourselves that may be dark or scary. Just like in asana practice, we may notice areas of the body where we are tight, strained or week, in meditation we start to notice thought patterns or belief systems that we want to soften.

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Yoga Academy International Faculty:

Lauren Rudick

Lauren Rudick

Lead teacher and founder of Yoga Academy International, Lauren is a globally celebrated yoga instructor. She has been teaching yoga for over a decade and comes from a variety of lineages and traditions. Lauren has lead yoga retreats and workshops in over 2-dozen countries and continues to study with world-class instructors whenever possible. She has been featured in Women's health Magazine, YogiTimes, Optymyz and get out there to name a few as well as on countless podcasts and newspaper articles. Lauren has solid roots in Iyengar based Hatha yoga with continued studies in Vinyasa flow, Anusara, Ashtanga, Restorative, Bhakti and Yin Yoga. She is inspired by teachers who tell stories. She has studied under Seane Corn, Chris Chavez, MC Yogi, Susan Cohen, Mercy Ananda, Nancy Goodfellow and many others. Lauren is passionate about sharing yoga from an authentic and soulful point of view. She believes that yoga practice can help uncover the veils that hide us from achieving our full potential.  Lauren is E-RYT 500 registered with Yoga Alliance. 

Hatti Williams

Hatti Williams

Hatti Williams is an Astrologer, Sound Healer, Fashionista and Yoga instructor. She completed her 200hr yoga teacher training and Yin Yoga teacher training with Yoga Academy International in Greece. Hatti then went on to study Yoga Nidra and Sound Healing where she learned more about the energetic body and Traditional Chinese Medicine Meridians. Hatti has a gift for bringing the mystical to life through her lectures and teachings. She offers a digestible and soulful take on astrology and merges the ancient wisdom of yoga with our understanding of the celestial universe seamlessly.

Angie Pone

Hatti Williams

Originally from Argentina, Angie is now a beach babe and a Nicaraguan local. She teaches soulful yoga classes that include Whim Hoff style breath work and themes sprinkled throughout that really connect yoga philosophy with movement.

Teresa Edmilao

Teresa Edmilao

Teresa has been practicing massage therapy since 2006. She has a 3000hr diploma in Massage Therapy from the West Coast College of Massage Therapy in Vancouver, BC. Teresa has a passion for helping people connect with their bodies. She lives by example, inspiring people to lead an active and healthy lifestyle. Teresa spent 7 years practicing massage therapy in Canada to people from all walks of life; students, athletes, desk workers, labourers, youth, elderly, dancers, and accident victims. Teresa is also a fire dancer and hula hoop dancer. She has experienced numerous injuries has personally been through the rehabilitation process many times. It was these experiences that have lead her to delve deeply into the study and application of anatomy and movement. Teresa offers anatomy classes at Yoga Academy International. Her teachings are thorough, meticulous but fun, drawing on every day life experience to help yogis understand their bodies better. 

Will Peters

Will Peters

Making yoga accessible and enjoyable, regardless of who you are and how strong or flexible you are, is his priority. With a passion for all things health and wellbeing, Will’s aim is to inspire anyone and everyone to step on the mat to gain the physical and mental benefits that yoga can provide.Born in the UK, Will is a qualified and registered yoga teacher with over 250 hours of training. Will places an emphasis on alignment and safety. Outside of teaching, Will is an enthusiastic yoga student, constantly pushing his body and mind to new limits. Whether it’s learning to handstand, progressing towards the splits or practicing mindfulness exercises, Will loves to learn new things and grow. This provides continuous evolution to Will’s teaching as he brings new-found energy and knowledge from my personal practice into class.

Nancy Goodfellow

Nancy Goodfellow

Yoga director and co-owner of Pranamar Villas and Yoga Retreat in Costa Rica, Nancy is extremely well known for her inspiring and creative daily classes, workshops,and retreats, with students both locally and internationally. Her twenty years of committed practice, thousands of hours of trainings, and continual curiosity towards life’s most mysterious aspects are all part of why she has so many devoted students. She began her Yogic studies in the Ashtanga Vinyasa tradition under the guidance of her first teachers, Dominic Corigliano, Tim  Miller and Pattabhi Jois. Nancy has completed over 500 hours of Yoga Alliance teacher trainings and began teaching in 1998. Nancy dedicated many years of study to the Anusara method with its amazing principles of alignment, Tantric philosophy and Bhakti filled practice. She completed over 500 hours of certified Anusara teachings and traditional non-dualistic Tantra studies.

Charlotte Mason

Charlotte Mason

Chef Charlotte Mason hails from Boston where she used work in high end restaurant kitchens and then later opened up her own catering company. Burnt out and needing a break, Charlotte went on a surf vacation to Nicaragua and 3 weeks later moved cross continents and has been there ever since. Charlotte's love of sourcing locally, creating exceptional plant-based dishes and combining flavours makes her food loved by everyone. Charlotte is passionate about health and wellness and is also a certified yoga instructor. Giving back not only with flavours, Charlotte frequently teaches yoga classes in Spanish for local women and helps empower local women to follow their dreams and speak their minds. In joining Yoga Academy International, Charlotte has added so much to the experience by creating comfort and family feelings found only when gathering around a table to share delicious meals together. When not on Yoga Academy International's trainings, Charlotte creates gourmet pop up dinners around Nicaragua and chefs at yoga retreats around the world.  

Sanne Hofman

Sanne Hofman

Sanne is a ray of sunshine! Before joining the Yoga Academy International team, Sanne was a neuropsychologist in Holland. On her path, she felt that her chosen field was not quite the right fit. So Sanne set off on a journey through Central America to get to know herself better. Along the way she met her partner Toby in Panama. Together they worked and traveled through Central America eventually finding their way to Maderas Beach, Nicaragua. They loved the spot so much that they decided to move there and eventually got jobs managing a boutique hotel. Wanting to expand her offerings at the hotel, Sanne took Yoga Academy International's 200hr teacher training in 2018. She then furthered her studies in the Chakra-Vinyasa Training and went back to Europe to take Thai Yoga Massage training. Sanne is compassionate, loving and kind. She is an example of how to live yoga ethics while still being true to who you are. Sanne offers YAI students endless encouragement and love as well as unwavering support on their journeys. She can always be counted on for a listening ear, a compassionate friend, a glowing smile or a warm hug when you need it most. 
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