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The Beginner's Guide to Hatha Yoga

Meditation on Inner Strength

This meditation exercises focuses on the energy center in our body that connects us to the earth, and brings us a sense of stability.

1. Sit in a comfortable position with a straight spine. Place your hands palms-down on your knees and close your eyes.
2. Focus on your body. Release any tense muscles and let yourself spread out to your full sitting height and width.
3. Focus on your breathing. With each breath, draw strength from the ground up to your body. While breathing out, envision that you are growing more stable and stronger.
4. Focus on the strength of your inner self. If your thoughts start to drift, refocus your mind by using your breathing.
5. Return the focus on your body. Become aware of the weight of your body. Sit quietly and contemplate your body's weight.
6. Get up and end the meditation session.

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