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Meditation Basics

Trainer of the Month

Photography by
Taryn Emerick

Talitha Eunice, a Bellevue Club yoga instructor, corrective exercise therapist and massage therapist shares beginner tips for meditation and calming the body and mind.


Meditation Posture

Sit in an easy cross-legged position (often called sukhasana) with a tall spine, eyes closed and hands resting gently on your knees with palms up. If your spine rounds, your knees are above your hips or you feel discomfort, try propping your seat up with a blanket or sitting on a block with your legs tucked.


Ujjayi Breath

Ujjayi breath is the primary breath pattern used in yoga and is thought to help calm and focus the mind. To begin ujjayi breath, slightly constrict the back of the throat using the same muscles necessary for whispering. Keeping the constriction, focus on matching the lengths of your inhales and exhales (for example, count to four on the inhale and four on the exhale). Try performing in a simple seated position for 10 to 20 minutes for a calming effect. Eventually, the goal is to marry ujjayi breath with the movements of a yoga class.


Talitha is passionate about the healing arts of yoga, massage and corrective exercise. Look for an extended conversation with her in the August issue of Reflections

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