Yoga Sutra Illustration 1.13

Practice is efforts to settle your thoughts

tatra sthitau yatnobhyasa
तत्र स्थितौ यत्नोऽभ्यासः

Yoga Sutras of Patanjali, 1.13

tatra = there
sthitau = situate, settle
yatna = effort
abhyasa = practice, repetition

This is much easier said than done!
As well as yoga and exercise, I find drawing seems to help..
What helps you settle your thoughts?

1min Okutama Stream Meditation

Here is a 1min stream meditation, created near Kori station in Okutama, Japan.

  • Start the video or audio, sit with a straight back, your chin slightly pulled in, relax your shoulders and close your eyes (or lie down if too tired!).
  • Relax and slow down your breathing.
  • Listen to the stream, each time you notice your mind has wandered, gently go back to listening to the river.

Download Audio File

1min Okutama Waterfall Meditation

Here is a simple 1min waterfall meditation 🙂

  • Start the video or audio, sit with a straight back, your chin slightly pulled in, relax your shoulders and close your eyes (or lie down if too tired!).
  • Relax and slow down your breathing.
  • Listen to the waterfall, each time you notice your mind has wandered, gently go back to listening to the waterfall.

Download Audio File

5min Tokyo Rain Meditation

Here is a simple 5min rain meditation – why not try it and see if it helps you feel more calm?

  • Start the video or audio, sit with a straight back, your chin slightly pulled in, relax your shoulders and close your eyes (or lie down if too tired!).
  • Relax and slow down your breathing.
  • Listen to the rain, each time you notice your mind has wandered, gently go back to listening to the rain.

Download Audio File