New Search

If you are not happy with the results below please do another search

89 search results for: relaxation

21

Yoga Pose to Release Tension and Stress

5 Comments/in , , /by

Cow Pose for Stress Relief

It is no secret that yoga is great for releasing stress and tension, and is probably one of the best sciences for inducing relaxation and a peaceful state of mind and body.  As the body heals itself best when it is relaxed, this ability of yoga to bring harmony and tranquility is certainly one of the reasons why it is such a wonderful healing modality and why it is prescribed so often for so many ailments.  Now, all yoga is not necessarily relaxing.

There are plenty of yoga poses and exercises which promote high energy and are designed to counteract lethargy or depression.  But of the exercises that do bring about a relaxed state of being, Cow Pose (Gomukh Asana) is certainly one of the best.

Another great thing about yoga, is that it can be practiced by kids, adults and seniors, and poses which have certain benefits, offer those benefits to whomsoever practices them.  Thus you can also have your kids practice this pose as well if you wish to help them calm down and get centered.

More Yoga Poses to Release Tension:

Equally as good as physical yoga postures to promote relaxation are of course yoga breathing exercises and meditations. So below I have provided you with some breathing techniques and meditations which will help you de-stress.  Also below are a few more yoga poses which are ideal for those looking to get rid of anxiety and find peace.

Deep Relaxation with Yogic Breathing | Bhramari Pranayama

Yogic Breathing for Insomnia | Ujjayi Pranayama

3 Minute Meditations for Fast Relaxation

Best Relaxation and Stress Relief Pose

Baby Pose to Calm the Mind.  

More Yoga Exercises and Stretches:

In addition to the exercises and poses above, you will find more yoga techniques in the following 2 online collections – Free Hatha Yoga Galleries and Free Kundalini Yoga Exercises.  Cow Pose will also be added to these collections, as all new poses are indexed there.

For Yoga and Meditation Certification Course Students:

For students enrolled in the Online Yoga Teacher’s Training and Certification Program or Online Meditation Certification Program, please note that this is not the easiest pose to take, so please ensure that your students and clients are not forcing their bodies into this posture.  

Caution: Cow Pose should not be done by those with knee problems, and those with severe back or neck issues, should be extra cautious and at minimum use a strap as explained in the practice section below.

Yoga to Release Tension – Cow Pose

Below please find details of how to practice Yoga Cow Pose, along with illustrations, step-by-step instructions, benefits and practice tips.

Cow Pose Illustrations

 

Yoga Cow Pose to Release Tension Open
Cow Pose – Illustration #1
Yoga Cow Pose for Relaxation Full
Cow Pose- Illustration #2

A. How to do Yoga Cow Pose:

  • Start by sitting up straight with your legs crossed.  
  • Next bring your right leg further over your left leg such that your right foot is close to your left hip.  Be careful not to strain your right knee when doing this and only go as far as comfortable.  
  • Next bring the left ankle closer to the right hip with the intent of having the knees one of top of the other.  Try not to lose the alignment of your spine and neck as you come into this posture.
  • In Illustration #1, Trupti is showing a variation of Cow Pose, where the arms are simply kept out to the side.  So try this variation first to get accustomed to the leg position.  Once you have taken the pose, breathe long and deep and feel the tension melting away with every breath.  After about a minute, switch sides and repeat.
  • Once you feel comfortable with the easier variation, try the formal arm position.  For the arm position bring your right arm over your shoulder as shown in Illustration #2 (like you are going to scratch your middle back).  Then bring your left arm up shown and reach towards your right arm.  If possible clasp the fingers of your hands together. This is the final posture for Cow Pose.  If you are unable to clasp your fingers that is fine, use a strap or small towel and hold each end, pulling your hands as close as comfortable with excessive strain.Remember the shoulder and elbow joints are quite sensitive so don’t force the arms and incur injury.  Just practice consistently using a strap and as your flexibility grows you will be able to form this posture.

    Again do long deep breathing and feel yourself relaxing more and more with each breath.  After 1 minute, switch sides for legs and arms once done and repeat.

B. Duration:

  • Do 1 minute per side and build up to 3 minutes per side.

C. Cow Pose Benefits:

  • Helps release stress to promote peace and relaxation.
  • Helps improve the flexibility of your hips, knees, shoulder and arms.
  • Helps release tension in the shoulder, back and neck.
  • Good for the kidneys and combating high blood pressure.

D. Practice Tips for Cow Pose:

  • This tip is not just for Cow Pose, but for whenever you are using yoga as a tool for stress relief.  Do the yoga poses more slowly, with full awareness and also hold them for longer periods to time.  This method will help induce greater calmness than fast, quick movements.
  • I want to repeat the caution of being careful with your knees and shoulders for this pose.  It is worth warming up and doing this posture after you have done some simple stretches.
  • See if you can figure out why this pose is called Cow Pose :-).

PS: If you enjoy this pose or any other article on Mastery of Meditation and Yoga, please do share them with your friends.  I appreciate your support.

22

Relaxing Ocean Meditation

0 Comments/in /by

Relaxing Meditation

(Anmol: Here is a guest post from Kristi Nimmo, who completed the Mastery of Meditation Teacher’s Certification Program, and has profound and unique insights into meditation and spirituality.  To learn more about her and the meditation techniques she teaches, visit her website A Stone Speaks – Inspired Meditations. 

If you would like to be a guest author on Master of Meditation and Yoga, please email me at anmol@anmolmehta.com).

I Hear the Ocean – A Relaxing Ocean Meditation

The ocean is a place of great mystery and beauty and healing.  One does not need to live near large bodies of water to benefit from their power to change and ease day-to-day stresses.  I would like to describe a simple meditation for those who enjoy the transformational sounds of the ocean. During this practice, you will primarily engage the sense of hearing, but you may also be seeing in your inner mind the movement of the waves.

Ocean Meditation

Sit or stand or recline in a comfortable position and close your eyes. Imagine that you are standing or are seated near an ocean.  With each in breath through the nostrils, you hear the ocean.  With each out breath through the nostrils, you hear the ocean.  Put your hands over your ears for a little while.  This will help you to hear the ocean in the in breath and hear the ocean in the out breath. You may put your hands down at any time and rest them as you like.  At first, it may seem that the sound of the breath is like the ocean.  Gently lose yourself in the breath and allow the breath to transform into the sound of the ocean.  There is no comparison of breath to ocean.  It just is the ocean sound.

If other sounds spontaneously become part of this soundscape, it is fine – seagulls, people laughing, a boat, or noises in your meditation environment.  Two minutes is a good amount of time for this practice.

Benefits of Ocean Meditation 

Personally, I have found that this practice heightens my intuitive senses, particularly hearing. It has helped me to listen more openly to others express themselves. It gives to me a soothing feeling of expansion in the heart region and encourages familiarity with peaceful and relaxing sensations.  Next time you have a reaction to something, try a couple of minutes of ocean-sound breathing. I hope that this meditation is helpful to you. 

Kristi Nimmo can be reached at engkkn@gmail.com or astonespeaks.com.  She is a painter, writer, and meditation teacher. She is a graduate of the Mastery of Meditation Teacher’s Certification program.

More Meditations for Relaxation:

If you enjoy this ocean meditation, you will want to explore the following 3 meditations as well.  They are great for relaxation, increasing your intuitive powers and bringing you peace and joy.

Sound Awareness Meditation

So Hum Mantra Meditation

Meditation for Relaxation

23

How to Stop Negative Thinking and Overcome Negative Thoughts

36 Comments/in , , /by

How To Eliminate Negative Thinking

Today’s guest article is a must read article for all.  It is an excellent guide on how to change your negative thought patterns and overcome negative thinking.  In this guide you will find 10 timeless techniques to help you stop negative thinking and adopt a positive and peaceful state of mind.  This article is by Yachna Tyagi, who is simply a marvelous blogger and an expert yogi.  She is a deeply spiritual person and is the author of Yachna Yoga, which is a wonderful resource for Yoga, Meditation and Pranayama.  I highly recommend stopping by and checking out her site and teachings.

Yachna is also a graduate of the Mastery of Yoga Instructor Training Program and if you would like more information on that program you can find that on the following website Online Yoga Teacher Training.

If you would like to be a guest author on Mastery of Meditation and Yoga, please email me at anmol@anmolmehta.com.

how to avoid negetive thinking

You Are What You Think

by 

Yachna Tyagi

Thinking is a natural process.  From the time we wake up till the time we go to bed, incessant thoughts robotically arise and subside in our mind without any respite.  Majority of these thoughts are useless and negative.  They deplete us of our energy and lead to stress, restlessness, anxiety, depression, mental fatigue and poor health.  Occasional negative thoughts are normal, but when negative thoughts occur to the extent that they begin to affect physical and mental health and keep an individual from leading a normal healthy life, it should be considered a warning sign that needs to be addressed.  

Life changing stressful events can create negative thoughts that lead to fears, anxieties and depression.  Depression in turn breeds more negative thoughts.  Before you know it one is caught up in the vicious cycle of sickness and negative thoughts where one serves as fodder for the other.  Repeated negative thoughts over time become habitual and soon negative thoughts just pop into the mind, without the need of any outside triggers.  Such thoughts are termed automatic negative thoughts.  Most often these thoughts are irrational and are based on assumption.  They lack factual backing and objectivity.  Such thinking is referred to as cognitive distortion. They cloud our judgment, mislead us into doing regrettable actions and delude us into viewing things in a negative light. 

Repetitive negative thoughts disturb the natural flow of Prana in our body.  This results in energy blockages and imbalances.  Wherever there is an energy blockage, there is an accumulation of toxins and wherever there is an accumulation of toxins there is sickness and disease.  Negative emotions and thoughts such as jealousy, anger, hatred, fear, and revenge damages the heart chakra and manifests as disease in the organs and tissues governed by the heart chakra, leading to immune system disorders, lung disorders, heart conditions, etc.  Cultivating the opposite emotions of love, forgiveness, compassion and acceptance help heal and balance the heart chakra.  Similarly lying, gossiping, criticizing, and suppressing one’s emotions leads to an imbalance of the throat chakra which manifests as disease in organs and tissues in the throat region such as the larynx and the thyroid. Healthy thoughts are indispensible to a healthy mind and body.  Whether one is seeking treatment, through western medicine or through holistic techniques like reiki, yoga, pranayam, homeopath, and ayurveda, trying to consciously cultivate positive thinking will help one work harmoniously with their treatment and help them heal faster. The quality of the life one lives and the quality of health one has are all a result of thoughts because everything we do or say has its origin in thought. 

6 Common Signs of Negative Thinking:

1. Internal chatter:

You find yourself engaged in destructive internal chatter and tend to replay negative events from your past or play out negative imaginary events and conversations with people.

2. Suspicious:

You tend to be suspicious of the motives of people and suspect that there is a hidden agenda behind everything people say or do.

3. Cynical:  

You have a tendency of focusing only on the negative aspects of people and are into fault finding, whether real or imaginary.  You find it hard to focus on the positive aspects of people and are always criticizing them, for their mannerisms, their looks, their clothes, their choices and decisions.

4. Sarcastic:

You make snide personal attacks on people under the guise of being funny and then evade consequences by stating that you were just joking.

5. Gossiping:

When you share a personal story with someone with the intention of easing your sorrow and finding some respite it is not gossiping, but when you take pleasure in recycling a story over and over again and embellishing it by magnifying negative aspects of the story and playing down the positive ones, in order to justify your position, that qualifies as gossip.  While gossiping might provide you a temporary outlet to vent and also give you some momentary sense of satisfaction, it actually stirs up more negative emotions, and leaves you feeling worse than before. If you absolutely must gossip, then gossip about something good. 

6. Fearing the worst:

You see danger in even simple day to day mundane activities and tend to play out events in your mind by imagining the worst possible scenarios and outcomes. 

How to Stop Negative Thinking | 10 Techniques

According to the Dalai Lama-“Our negative emotions are so powerful that constant effort is needed in order to counteract them. If we practice constantly, then we can definitely change.” While there is no one panacea to completely get rid of negative thoughts, there are tools available to help guide one towards a more positive path:

  • Acceptance:  It is important to understanding and accept that what we are today is a result of our own actions and the choices we made, since all our actions and choices have their origin in our thoughts.  There are things that are out of our control that we cannot change and then there are things that we can change.  Focus your energies on the things that you can change.  Quit wrestling with life and learn to go with the flow. Negative thoughts of jealousy and hatred are merely a reflection of one’s own insecurities. For example: if one has always struggled with weight, they would tend to look at all slim people with jealousy and dislike.  If one does not feel beautiful, they will perceive beautiful people as conceited and will purposely ignore them.  If someone is wealthy, then the financially insecure, will naturally perceive such people as being arrogant and will try to put them down in order to level the playing field for themselves.  There is a beautiful serenity prayer by Reinhold Niebuhr that helps one gain strength, peace, perspective and acceptance –

                  “God grant me the serenity
                   to accept the things I cannot change;
                   courage to change the things I can;
                   and wisdom to know the difference.”

“We cannot direct the wind but we can adjust the sails.” ~Author Unknown

 

  • Attitude: The mental attitude with which you begin your day is a good indicator of how the rest of your day would go.  Take a mental note of your attitude and feelings when you wake up in the morning. What is the quality of the thoughts that run through your mind? Is it one of anger, self pity and unhappiness or one of gratitude, contentment and hope? Does your mind feel agitated or does it feel calm? Are you dreading the day or looking forward to it? Once you have answered these questions for yourself, you will realize that it is actually your own attitude that determines the course of your day and not the people and circumstances surrounding you. It is very important to remember that the first 5-10 minutes of every morning are crucial in establishing that positive frame of mind. So do a ‘thought quality check’ and smile first thing in the morning.         
“You must start with a positive attitude or you will surely end without one.” ~Carrie Latet

 

  • Analysis:Analyze your thoughts closely. Every time a negative thought comes into your mind, ask yourself if it is real or imaginary; whether it is based on fact or assumption.  Toss out all thoughts that have no factual basis. If a thought is based on fact, ask yourself if it is toxic or healthy.  If it is toxic don’t fuel it.  Remind yourself that this thought contributes nothing towards your good health and happiness and then let it go.
“It isn’t our position but our disposition which makes us happy.” Author Unknown

 

  • Counter negative thoughts, words and actions:According to Patanjali- “Improper thoughts and actions of violence done directly or indirectly and which are caused by anger, delusion or greed, in any degree whatsoever always result in unending pain and misery.”  When the mind is disturbed by improper thoughts or emotions, one can help restore the peace of mind by contemplating on the opposite thought or emotion.” So one would counter the emotions of hatred with love, anger with peace, vice with indifference and misery with compassion. Try to put yourself into the practice of using only positive words. Replace negative words, with positive ones. Using negative and harsh words will only add to your already agitated state of mind and leave you depleted.  Think before you speak. In a nutshell, if you have nothing good to say, don’t say it. If a negative thought arises, do not fuel it. Don’t criticize or judge anyone, including your self.  Be responsible for the energy you bring into a space.  Remember, when you wish good for someone from the bottom of your heart it has a positive effect on you and when you project hatred and jealousy it only returns to you with greater force.

           

“All that we are is the result of what we have thought. If a man speaks or acts with an evil thought, pain follows him. If a man speaks or acts with a pure thought, happiness follows him, like a shadow that never leaves him.”~ Gautam Buddha

 

  • Live in the moment:  By no means should this be misconstrued as an excuse to adopt an irresponsible, overindulgent or unhealthy lifestyle.  The key message here is to learn to enjoy life in the moment without mentally spacing out. Almost all of us are guilty of living our lives in the past or in the future.  Dwelling in the past only brings anger and disappointment and worrying about the future only brings anxiety.  Learn to develop awareness in everything you do, instead of doing it mechanically.  If you ever notice yourself feeling agitated, or if you feel a tense moment coming up, bring your attention immediately to your breath and any tense spots in your body.  Breathing tends to become shallow during stressful moments. Most of the tension tends to reside in the third eye region, the throat, jaws, the solar plexus, and inner thighs.  Immediately revert to the slow relaxed deep breathing while keeping your focus on your inhalation and exhalation. Completely relax your body. Succumb to gravity. Slow down your daily pace. Your breath, mind and body are like cog wheels. What happens to one affects the other two.  A gentle breath equates to a calm mind, which equates to gentle words and actions and vice versa. Similarly, an agitated breath equates to an agitated mind, which equates to harsh words and regrettable actions.  Our breath operates only in the present moment; not in the past and not in the future.   Hence focusing on one’s breath can help steer the mind back to the present. As simple as it sounds, this will of course require skill and sincere practice of awareness and implementation.

     

“The secret of health for both mind and body is not to mourn for the past, worry about the future, or anticipate troubles, but to live in the present moment wisely and earnestly.” ~ Gautam Buddha

 

  • Resolve past issues:Suppression of emotions and not speaking up leads to resentment.  Repressed emotions tend to resurface sooner or later when an event triggers the memory.  If possible it is best to resolve past issues in a civil manner with the people involved.  If too much is at stake and this is not an option then writing about it in a journal can prove highly cathartic.  Writing will purge your mind of the burden of carrying these thoughts with you everyday.

     

“If you wish to travel far and fast, travel light. Take off all your envies, jealousies, unforgiveness, selfishness, and fears.”~ Glenn Clark, Author

 

  • Express Gratitude: Learn to practice gratitude in everyday life.  There are two ways of doing this-being grateful for all the wonderful things you have and being grateful for all the pain and suffering that you do not have. Think of all the problems people around you have, that you don’t. Ask yourself if you would be willing to trade places with someone and take on their pain and suffering in exchange for yours. 
“If you don’t get everything you want, think of the things you don’t get that you don’t want. ~ Oscar Wilde

 

 

 

  • Seek Positivity:Surround yourself with positive people.  Read books and articles that promote positivity and inspire you to stay positive.   Don’t take seriously anything that negative people say to you as they only speak from their own insecurities. People generally say things to pull you down in order to level the playing field for themselves.  Don’t place your happiness in the hands of such callous people.  Learn how to be indifferent to comments from such people or better yet try to avoid the company of negative minds.  If you happen to find yourself in the presence of someone who spews negativity, don’t automatically accede to them out of fear of losing their friendship.  Instead try to be the voice of reason and tactfully deflect the negativity by guiding them along a more positive thought process without being dismissive or insensitive.
“I will not let anyone walk through my mind with their dirty feet.” ~Mahatma Gandhi

 

  • Give your mind a purpose:Follow a hobby, or do something you loved to do as a child. Pursue something you have always passionately desired to do, but kept putting off because life got in the way.  This will give your mind a purpose and keep it from straying to negative thoughts.  
“Nothing contributes so much to tranquilize the mind as a steady purpose – a point on which the soul may fix its intellectual eye.” ~Mary Wollstonecraft Shelley, Frankenstein, 1818

 

  • Meditate: The three gunas –sattva, rajas and tamas are present in all human beings in varying degrees and are the reason for the diversity we see in everyone. A predominance of rajasic guna gives rise to ambition, restlessness, anxiety, passion, anger, greed, jealousy and selfishness.  A predominance of tamsic guna manifests as ignorance and sloth.  Meditation increases the sattva guna or the pure and virtuous quality of the mind.  A predominance of sattva guna gives rise to wisdom and knowledge and promotes spiritual evolution. Meditation helps purify the mind and promotes deep relaxation, peace, tranquility, good health, and happiness. Meditation undoubtedly by itself has the power to establish a positive frame of mind in the most effortless manner. 
“To a mind that is still, the whole universe surrenders.” ~ Chuang Tzŭ

Summary of How to Eliminate Negative Thinking

If you are suffering from negative thinking I hope you will put the advice Yachna has given above to good use.  Even implementing a few of these techniques would be helpful in breaking the negative thought patterns and ushering in positive thinking.  I hope you enjoyed this article and once again here is Yachna’s blog for you to enjoy and learn from – Yachna Yoga (http://yachnayoga.wordpress.com/) 

24

8 Step Ayurvedic Treatment for Curing Addiction – Part 2

1 Comment/in , , , /by

Ayurvedic Treatment and Self-Healing

Today I am happy to present part two of the very popular Ayurvedic Treatment for Healing and Addiction series.  You will find the much appreciated part 1 of this series here – Ayurvedic Treatment for Addiction – Part 1.  If you are not familiar with Ayurveda, this 2 part series is a must read as it is a great guide on how to use Ayurveda to live a healthy, energetic and long life.  This article is by Dr. Rajiv Parti, who combines both Eastern and Western medicine in his teaching and programs which he shares on his excellent website and blog www.DrRaj.com.  I highly recommend stopping by and checking out his site.

If you would like to be a guest author on Mastery of Meditation and Yoga, please email me at anmol@anmolmehta.com.

cure addiction with ayurveda

8 Steps Ayurvedic Treatment for Addiction and Healing – Part 2

by Rajiv Parti, MD (aka Dr. Raj )

You will find part 1 here – Ayurvedic Treatment for Healing and Addiction – Part 1

5. STEP FIVE: Healing and Revitalization – Prana

Prana is the vital energy brought to us through oxygenation and breath. It’s a known fact that where there is stress, breath is shallower and therefore oxygenation is limited. Where breathing is not happening optimally, oxygenation is limited and there is impaired cellular regeneration and mental functioning.

Learning how to breath, and how to move Prana – vital energy – around the body, especially to those parts that feel wounded or disturbed is a huge component of Ayurvedic care called Pranayama. There are several Pranayama exercises and practices – from Ujjain breath, Kapalabhatti and others.

Yoga is more than physical exercise: yoga is the art of moving Prana – vital life energy – through the body for healing. Yoga therefore becomes another essential instrument for healing in the Ayurvedic approach to addiction recovery.

What You Can Do At Home:

1. Learn about Pranayama and breathing exercises by enrolling at your local yoga studio or go online at www.anmolmehta.com to see a number of videos on different Pranayama exercises you can do at home.

6. STEP SIX Yoga – Replacing Old Bad Habits With New Good Habits

Yoga is the sister science of Ayurveda. It works in addiction because in yoga the body and the mind are simultaneously calmed, with the intentions of practicing acceptance and of changing unhealthy habits. The practice calms the nervous system, the endocrine system and activates the release of healing hormones in the body as well as stimulating the brain to produce alpha waves –which are known to support visualization without emotion: in this state we can see ourselves performing past actions without feeling the emotions attached. Over time this judgement free practice allows us to view images of the past neutrally, and dissolves triggers that may have stimulated an individual turning to a drug of choice.

What You Can Do At Home:

1. Learn about yoga by enrolling at your local yoga studio or go online at Free Online Yoga Classes to join beginner and advanced yoga classes you can do at home for free.

7. STEP 7 Yoga Nidra – Setting New Intentions

Yoga Nidra is a guided meditation that has properties that are uniquely helpful in treating addiction. Yoga Nidra is the practice of lying still on one’s back, with one’s eyes closed whilst following the instructions of a meditation teacher. The practice involves the gradual shutting down of all the body’s sensory channels except hearing, until ultimately the patient is brought to the state of consciousness we usually experience only in sleep – without being asleep. In this state, the body automatically activates rest and repair that is usually saved for sleep, whilst the patient is directed to envision a specific sequence of images with the desired effected that the mind is cleansed all negative subconscious associations usually processed only in dreams; finally, in a state of deep relaxation, usually associated only with sleep, the patient sets new intentions for their life. This process of unconscious cleansing and intentional suggestion in a state of deep rest, relaxation has powerful and lasting effects on reconditioning the addicted person’s mind in their every day functioning. 

What You Can Do At Home:

1. Learn about Yoga Nidra at www.irest.us or visit to listen to master Yogi, Manoj guide you through a Yoga Nidra exercise.

8. STEP 8: Meditation: An Every Day Medicine

Meditation as a practice has been shown to strengthen the pre frontal cortex in the brain – the part of the brain responsible for executive decision making and higher cognitive capacities. It has also been shown to relieve the stress networks of the brain (that activate stress) and to strengthen the GABA reward pathway of the brain.

In addiction, the brain needs all this work: the executive function and decision making faculties are impaired, the stress network is hyperactive, and the reward pathways have been distorted by the drug of choice.

If there’s one medicine that anyone facing addiction can take immediately at no cost: it’s meditation

Practicing meditation daily whilst simultaneously undergoing the kind of Ayurvedic treatment described in the previous six steps is absolutely going to offer daily insight, clarity and awareness – on what the root cause of the stress is; on what is driving a person with addiction to their drug of choice; on what the costs of their addiction are to them and their loved ones; on what they need to do to stop their negative behavior.

This is all essential insight. When it emerges as a patient is undergoing a treatment program as complex and as multisensory as the Ayurvedic treatment for addiction, this information can be integrated in the processes of detoxification, purification, creating new habits and setting new intentions.

Meditation will continue to play a daily critical role in life beyond treatment: knowing early on when stressors are (re) emerging is a key component to staying addiction free. A daily meditation practice delivers this. Mandalas, Mantra and mindfulness techniques concentrate the mind, and create a level of awareness that can direct our behavior: knowing when to step back from things that we know will hurt us and our loved ones; knowing when we want to step forward and celebrate relationships and situations that nurture our wellness.

What You Can Do At Home:

1. Inquire for a meditation class with TM in your area at www.tm.org or else look up a Chopra Center Priomordial Sound Meditation Instructor in your local area at http://www.chopra.com

Rajiv Parti, MD (aka Dr. Raj) is a world leading specialist in pain management with over 30 years practicing clinical experience. He was the Chief of Anesthesiology at Bakersfield Heart Hospital where he specialized in cardiac anesthesia for 15 years. Dr. Raj founded the Pain Management Institute of California, and under his direction it has served thousands of patients for acute and chronic pain relief. He now specializes in promoting spiritual wellness and personal growth with various non-traditional healing modalities.  His new book “The Soul of Wellness “ is being released by Select Books in October 2012.  www.DrRaj.com.

25

Free Soothing Music for Yoga

6 Comments/in , /by

Music for Yoga

Soothing Music

A recent collection that was added to the free yoga and meditation resources was the Free Meditation Music Downloads.  In this collection you will find yoga and meditation music from a variety of artists and musicians.  Included in that collection are also mantras, chants, prayers and hymns for you to enjoy and use in you spiritual practice.

Some of the music that is quite popular and often downloaded is the following…

Inspiration Yoga Music MP3 Download

Meditation Music Free MP3 Download – Dreamscape

Free Downloadable Meditation Music – Gayatri Raga

Today I would like to share with you another great track, which is great for practicing Yoga.  It is a soothing track and so can also be used for relaxation, inspiration or as preparation for meditation. 

Soothing Music

This music comes from the Kundalini Yoga tradition, which incorporates music and mantra as a major aspect of its practice.  Kundalini Yoga has not just given us great teachers and yogis, but has also been a source of great artists and musicians.

Kundalini Yoga Musician – Simrit Kaur

The artist whose work I am sharing with you is Simrit Kaur and you will find her enchanting and beautiful music on her website at Simrit Kaur Music.

Here is how her music and band are often described:

Known for its eclectic sound, the band is gaining world recognition for the uniquely fresh arrangements combined with a contagious uplifting energy and ancient appeal. Attendees often compare the sound to world chant fusion music meets Sound Tribe Sector 9 and Pink Floyd. The Simrit Kaur Band has established itself as a group with incredible energy, groove and vision while simultaneously debunking preconceived notions of the traditional band.

The band is anchored by vocalist Simrit Kaur with her rhythmic arrangements and hypnotic melodies. Simrit studied both Western and Eastern classical vocals and is an accomplished percussionist.

Yoga Music Benefits:

If you have ever attended a Kundalini Yoga class, you will be well aware that music is an integral part of the practice and if the teacher is experienced and intelligent, they will be able to use the music to enhance your yoga practice.  In my classes, I design my CDs and playlists such that they start with slow to medium tracks, then move to energetic tracks as we approach the tail end of Kriyas, when things are getting really challenging, and finally have soothing and relaxing music for the relaxation periods done at the end of the class.

In this way the music really helps set the internal and external atmosphere for the practice appropriately.  The free download below is great for such relaxation periods, flowing yoga movements or warm-ups.

Also, for those who really enjoy this great blend of etheric melodies and consciousness altering music of Simrit’s please find her tour details below as well.  There is nothing like the energy of a live concert, so if you can attend go for it.  Please note her concerts are right around the corner, so be sure to act quickly!

Free Music for Yoga Download

To download this Soothing Yoga Music Track please RIGHT CLICK the link below and choose “Save As…” to save to your computer.

Please note this track is 19 Megabytes big, so please download to your computer to play it, please don’t play it directly from the website repeatedly, as that will devour my bandwidth quickly :-).  Thank you.

RIGHT Click and SAVE to Download Free Music for Yoga MP3

To get more great yoga and meditation music visit Simrit’s site here —> Simrit Kaur Music

If you are a musician or artist and would like to share your work with the world as well, please email me at anmol@anmolmehta.com.

Live Music for Yoga – Simrit’s Concert Dates:

December Tour dates:

2 – Cedar City, UT at Sage Hills Retreat Center
3 – Las Vegas, NV at the Ganesha Center
6 – Eugene, OR at Eugene Yoga
8 – Ashland, OR at Hidden Springs
9 – Sebastopol, CA at The Temple at Hummingbird Hill
10 – Nevada City, CA at Haven Underground
15 – Santa Monica, CA at Bhakti Yoga Shala
17 – San Diego, CA at the World Beat Center

If you know of any artists or albums which provide great music for yoga, please share that information with us in the comments section below.

26

Sleep Training Tips for Enlightenment

3 Comments/in , , , /by

Advanced Sleep Training

Sleep Tips

In part 1 of this series on Learning How to Sleep and how to use utilize sleep to accelerate one’s spiritual growth, we discussed the importance of complete physical and mental relaxation before sleep and also finding the flame of divine aspiration and riding that into sleep.

In this second part we will delve further into the mysteries of sleep and share more sleep training tips from the Mother.  Specifically we will focus on how to penetrate deep into consciousness to the point of complete stillness during sleep and experience the state of Satchitananda (Bliss, Being and Consciousness).   Satchitananada is synonymous to Enlightenment of Samadhi.

Below is the excerpt from the book Health and Healing in Yoga where the Mother discusses the stages one goes through, starting from waking consciousness, to relaxation, to sleep, to subtle consciousness, all the way to Supreme Consciousness.

The idea here is to help you understand the value of training yourself to sleep and to share with you other valuable sleep tips, so you too can enjoy the higher states that become more easily accessible during sleep time.  Below the excerpt I provide some of my thoughts and analysis on this topic.

Tips for Enlightenment

Book: Health and Healing in Yoga

Author: The Mother

To begin with, when one is conscious of one’s nights, the first thing to do before falling fast asleep, just in the state when one begins to relax, is relax all one’s nerves – I have explained this to you already, one relaxes all the nerves and lets oneself go… like this… you know – well, at that moment, one must relax very carefully all mental activity and make that quiet, as quiet as possible, and not go off to sleep until the mind is quite calm.

[…]

But if you are conscious, after having calmed your vital, when you begin to come out from your physical consciousness and enter a more subtle consciousness, you put your vital to sleep, you say to it, “Rest now, keep very quiet,” and then you enter your mental activity and say to the mind, “Rest now, remain very quiet”, and you put it to sleep also; and then you come out of the mind into a higher region.

And there, if it begins to interest you, for instance, if it is the first time you have gone there, you may look at what is happening, have your experience, learn things – at times one learns very interesting things; and then, sometimes one can become aware of a certain general state also, have ideas about other people, other things; it is interesting!

And later, if you have had enough of this, you say, “Keep quiet, sleep, don’t move”, and you put that to sleep and rise to a still higher consciousness, and so on, till you reach a state where you are on the borders of form, I am not speaking of physical form – on the borders of all form, much higher than the form of thought, naturally; on the border of all form and all vibration, in the silence, what here we call Satchitananda.

And when you are there, everything stop, all vibrations subside, and if you remain there just three minutes, you come back to your body absolutely rested, refreshed, fortified, as though you had slept for hours.

This is something we can learn to do.  I don’t say it can be done overnight, a little work is necessary also some persistence, but still… this one must learn to do.

Analysis of Sleep Training and Sleep Tips:

Really the most important thing here is for you to explore and find out for yourself the value of penetrating into sleep with awareness.  Below are a few points I want to emphasize from the excerpt above:

Sleep Tip #1 – Stillness:

The importance of complete immobility should not be underestimated with regard to moving into non-dual or Supreme Consciousness.  Many of us who have experienced Kundalini Awakening seriously have at some point felt (and been terrified by :-)) the physical paralysis that takes place during such times.  I believe voluntary stillness emulates this paralysis and give awareness and energy a chance to fly higher and deeper.

Sleep Tip #2 – Persistence:

As the Mother pointed out above, results will probably not be immediate and it will take some practice, persistence and patience on your part to meaningfully explore sleep and such higher states.  So don’t just try for a night or two and give up.  If you are passionate about spirituality, simply apply yourself and keep yourself open to what might be revealed to you.

Sleep Tip #3 – Altered States of Consciousness:

Satchitananda and non-dual, mind blowing states are great, but you might find other interesting experiences and see other interesting sites on this inward journey as well.   Stepping out of the mechanical ordinary mental activity is always intriguing and sleep is a very conducive time for such breakthroughs to occur, so I hope you do go into this more and discover aspects of your being and consciousness which you were never aware of and which are the real treasures of life.

27

How to Sleep Correctly | Advise from the Enlightened

1 Comment/in , , /by

How to Sleep

The Right Way to Fall Sleep

Sleep and the nighttime are a very important and interesting part of spiritual evolution and in this two part series I am going to go into some of the more fascinating and unusual suggestions of how to get the most out of sleep time.  This series will be helpful to both, those who are suffering from insomnia or disturbed sleep and those who are interested in maximizing spiritual growth during sleep time.

In previous articles I have revealed that many enlightenment, transcendental and non-dual experiences take place during sleep or nighttime, and I have shared several such personal experiences as well.  Some of these articles are 3 Simple Tips for Inviting Enlightenment, Interpreting Spiritual Dreams and Higher Consciousness and Sheer Bliss).  So I am quite aware of the power of meditation during sleep and it is something I strongly suggest you explore if you are interested in Awakening, or even if you are just interested in having sound sleep and great energy.

For those of you who suffer specifically from insomnia, you will find many yoga and meditation techniques to help you combat that on the website, just search the website for the term insomnia using the search box in the top right corner of the website.  For you convenience I have listed a few of the popular techniques at the end of this article as well.

Advise for Sleeping Correctly

Below is an excerpt from the book, Health and Healing in Yoga, by the Mother (Mirra Alfassa who was a student of Sri Aurobindo), which guides you on how best to approach sleep in order to get the most rest out of this activity.  In the next part of this series, I will provide more wisdom from her on how to sleep in order to merge with Divine Consciousness.

Book: Health and Healing in Yoga

Author: Mother

To sleep well one must learn how to sleep.

If one is physically very tired, it is better not to go to sleep immediately, otherwise one falls into the inconsistent.  It one is very tired, one must stretch out on the bed, relax, loosen all the nerves one after another until one becomes like a rumpled cloth in one’s bed, as though one had neither bones nor muscles.

When one has done that, the same thing must be done in the mind.  Relax, do not concentrate on any ideas or try to solve a problem or ruminate on impressions, sensations or emotions you had during the day.  All that must be allowed to drop off quietly; one gives oneself up, one is indeed like a rag.

When you have succeeded in doing this, there is always a little flame, there – that flame never goes out and you become conscious of it when you have managed this relaxation.  And all of a sudden this little flame rises slowly into an aspiration for the divine life, the truth, the consciousness of the Divine, the union with the inner being, it goes higher and higher, it rises, rises, like that, very gently.  Then everything gathers there, and if at that moment you fall asleep, you have the best sleep you could possible have. 

I guarantee that if you do this carefully, you are sure to sleep, and also sure that instead of falling into a dark hole you will sleep in light, and when you get up in the morning you will be fresh, fit, content, happy and full of energy for the day.

How to Sleep Summary:

The importance of relaxing before sleep really should not be underestimated.  Many techniques help you do this, including the advise to let go completely from the Mother above, but the part of this excerpt that I think one should really explore is the aspect that speaks about finding that flame, that passion in Divinity, and giving it one’s attention prior to sleep.  Finding that flame and riding it into sleep is a key aspect of spiritual evolution and in the next part of the series I will go into that in more detail.

For those suffering from insomnia and exploring techniques which help them sleep and guide them on how to sleep, the articles below can be quite helpful.

5 Natural Cures for Insomnia

Yoga Breathing for Those who Can’t Sleep

Meditation to Cure Insomnia

Easy Meditation Technique for Total Stress Relief

28

Yoga for Happiness and Laughter Meditation

1 Comment/in , , /by

Yoga for Happiness

Laughter Meditation

A recent issue of the Mastery of Meditation newsletter was a special happiness edition and it was full of amazing yoga and meditation techniques which are known to bestow joy and happiness.  Well I wanted to make sure I shared this information with all the readers and visitors of the blog, so in this article I am republishing the techniques from that issue.  This includes Osho’s Laughter Meditation as well as many yoga exercises for happiness.

Happiness and Laughter Meditation

Happiness Techniques from Yoga

Here are 4 great techniques from the world of yoga and meditation which are designed to help you find peace, happiness and joy.

You will find more such techniques in the Free Online Meditation Techniques Collection, Free Yoga Pranayama Collections and the Free Yoga Techniques Collection.

Each title below is a link to the article.  Please click the link to read the full article.

1. SMILING BUDDHA MEDITATION FOR HAPPINESS AND CONFIDENCE

(https://anmolmehta.com/2009/03/23/smiling-buddha-meditation-for-happiness-confidence/)

Summary:

A meditation that is guaranteed to bring a smile to your face and help you overcome any deep seated sadness and traumas.  Articles includes video instruction.

2. SO HUM MANTRA FOR PEACE AND SELF-REALIZATION

(https://anmolmehta.com/2007/05/16/so-hum-mantra-meditation-technique-free-guided-meditation-book-for-daily-practice/)

Summary:

Yoga’s answer to depression is this great meditation technique.  With a huge list of benefits this meditation is one of the greatest gifts from yoga to the world. Article includes video instruction.

3. UJJAYI PRANAYAMA FOR RELAXATION AND JOY

(https://anmolmehta.com/2009/01/07/ujjayi-yoga-breathing-technique-cant-sleep-insomnia-longevity/)

Summary:

For deep relaxation and happiness try this unusual breathing technique.  This technique is especially good for those who are overly stressed and suffering from insomnia.

4. LAUGHTER YOGA VIDEOS AND TECHNIQUES

(https://anmolmehta.com/2010/04/29/laughter-yoga-free-videos-and-health-benefits/)

Summary:

Perhaps I should have mentioned this system first as this aspect of yoga is based on the science and benefits of pure laughter.  In this article you will also find some excellent videos demonstrating how to practice and enjoy laughter yoga.

A great big thanks to my late cousin Arya Pathria, or Laughter Uncle, who introduced us to this great tradition of yoga and made so many of us laugh and smile.

Unusual Laughter Meditation by Osho

Mystic Master Osho offers a wide range of meditations to practice, some of them being rather unique and unusual, and his Laughter Meditation Technique is another such technique. Just because the method is unusual though, does not mean it is ineffective and the value of many of these meditations can only be realized by actually trying the method for yourself, so I hope you give this technique a shot.

How to Do Laughter Meditation:

Here is the technique as explained by Osho:

1. Every morning upon waking, before opening your eyes, stretch like a cat. Stretch every fiber of your body.

2. After three or four minutes, with eyes still closed, begin to laugh.

3. For five minutes just laugh. At first you will be doing it, but soon the sound of your attempt will cause genuine laughter. It may take several days before it really happens, for we are so unaccustomed to the phenomenon. But before long it will be spontaneous and will change the nature of your day.

So go ahead and try this meditation, what better way to start your day than with laughter.

Articles for a Happy Life

Happiness is your birthright.  You are meant to be happy and below are 5 articles with priceless wisdom to ensure that you claim this birthright of yours.

For new articles you can visit my blog here: Mastery of Meditation and Yoga Blog.

Each title below is a link to the article.  Please click the link to read the full article.

1. 10 THINGS TO DO EVERYDAY FOR A HAPPY LIFE

(https://anmolmehta.com/2007/08/25/10-things-you-should-do-everyday-for-a-happy-meaningful-good-life-combined/)

Summary:

Find out from yogi Ponchi what 10 things you must do daily in order to live a live full of health, happiness and meaning.

2. 3 BEAUTIFUL WORDS THAT CAN CHANGE YOUR LIFE

(https://anmolmehta.com/2011/05/18/3-most-beautiful-words/)

Summary:

One of my more recent articles which explores 3 of the most beautiful words in the English language.  3 words that can transform your live.  This was the most popular article last month :-).

3. HOW TO LIVE LIFE

(https://anmolmehta.com/2009/07/30/how-to-live-life/)

Summary:

The 3 most basic guidelines which we call can follow, even if we are not enlightened, which will benefit our lives and the lives of those we touch.  An excellent starting point for those interested in the spiritual journey.

4. STOP THE MADNESS OF SELF DISCIPLINE

(https://anmolmehta.com/2007/01/08/stop-the-madness-of-self-discipline/)

Summary:

One of the first articles I wrote and one of the most important.  An article going into the importance of passion in order to live a happy and meaningful life.

5. 5 KEY PRINCIPLES FOR LIVING AN ENLIGHTENED AND GOOD LIFE

(https://anmolmehta.com/2007/10/04/5-key-principles-for-living-an-enlightened-good-life/)

Summary:

This article puts together all the wisdom in one place and discusses the 5 principles which are the guidelines by which I myself try to live.  These 5 principles I think are the most important aspects of life.

This article also gives you some insight into what my monthly newsletter is like, so if you enjoy receiving such information from time to time, please do sign up for the Mastery of Meditation newsletter in the top left corner of the blog.  You will also get my e-book Amazing Insights for free, which is a great resource for helping you find lasting happiness and peace in your life.

29

Tips for Guided Meditation and Free Meditation Downloads

5 Comments/in /by

Guided Meditation Tips

Free Guided Meditations

Guided Meditation is a wonderful tool with many applications from simple relaxation and stress relief, to therapy for insomnia and other ailments.  In today’s guest post  Axel Gjertsen shares with us some excellent tips to enhance your guided meditation experience and get the most out of your session. You can get more great meditation tips, as well download free guided meditations from his wonderful website, Axel G.

If you would like to be a guest author on Mastery of Meditation and Yoga, please email me at anmol@anmolmehta.com.

How To Get The Most Out Of Guided Meditation

By Axel Gjertsen

In this post you’ll learn how to get the most possible out of your guided meditation practice.

I was first introduced to deep relaxation in middle school. Toward the end of the physical education classes, the teacher sometimes asked us to lie down on the floor. Then, she played a guided meditation.

It was a sweeping meditation and the instructions took us on a journey through the body. Each body part was given attention and we were reminded to relax the body and mind. We were also asked to give attention to the sensation of the body pressing against the floor.

I think almost all the students enjoyed the meditation sessions, it was so relaxing to lie down and mediate after the exercise.

Types Of Guided Meditations

Guided meditation is really easy to learn. It’s almost like having a private teacher. All you have to do is follow the voice instructions.

There are many kinds of guided meditations. The sweeping technique where you go from body part to body part is very popular. And it’s both relaxing and healing.

Tips for Guided Meditation

Normally, we avoid unpleasant sensations, but when you give attention to the body you’re bound to experience both pleasant and unpleasant sensations. I encourage you to embrace whatever comes up…

Other forms of guided meditation include chakra meditation, where you meditate on the main energy centers along the spine. There are also visualizations and techniques where you focus on the breath, called breathing meditation.

Guided Meditation Tips

One of the keys to succeeding with guided meditation is to remove as many distractions as possible. Let’s take a look at a handful of approaches.

Whenever you get distracted, you start to think and momentarily forget about the meditation all together. Your own thoughts or background noise may even make you frustrated or angry.

Be forgiving and patient with yourself. Try to accept every moment as it is.

It’s easy to see that distractions are a major obstacle to inner peace.  Moreover, voices are one of the most challenging distractions, since it’s difficult not to listen in on conversations.

So, opt to meditate in a quiet room and close the door. Yet, make sure there is sufficient air circulation wherever you practice.  Dimming the lights creates a calming ambiance.

Also make sure your body is comfortable. There is no need to meditate on the floor. A stool or chair is just as good.

Lying down on your back is an excellent way to relax your body and mind.  When the body is relaxed, the mind is naturally at ease. Regardless of your body posture, make sure you’re as comfortable as possible.

Another way to minimize distractions is by using headphones. That way, external sound is blocked from entering your ears while you meditate.

It’s very important not to try too hard. Just relax your body and mind.  All you have to do is give relaxed attention to the meditation. Trying too hard only causes physical and mental tension.

Keep in mind that meditating with closed eyes reduces distractions and makes it easier to concentrate.

For best results, meditate for about 10-15 minutes each time. The more sessions you do, the deeper the meditation takes you. Take the opportunity to stretch your legs between rounds.

It’s also true that the more you practice, the more you benefit from your meditation practice.

Good luck!

Axel Gjertsen is a former Buddhist monk and lives in Thailand. He runs axel  which is a personal development site with a focus on meditation. Here you can download his free guided meditations.

30

Increase Aura Power and Energy with Eagle Pose – Video

0 Comments/in , , /by

Energize Aura

Build Your Aura

One of the earliest poses I learned in Kundalini Yoga was Eagle Pose and more than it’s benefit of helping develop one’s aura, my motivation for doing it was the challenge it presented with regard to keeping my arms up and straight.  As a beginner at that time, it was a new and different challenge for me and given my determined, obsessive nature, I must say I relished this challenge very much.

I remember using every opportunity to train myself with keeping my arms up and developing the mental strength to overcome any physical discomfort that would cause.  So along with developing my nervous system, respiratory system (due to breath of fire), magnetic field, aura, etc, this pose really helped my develop my spirit and willpower as well.  I hope you enjoy doing this pose as much as I did :-).

Aura

You can get lots of details on Eagle Pose and it’s many benefits in the following article, Eagle Pose for Powerful Aura, and in this article you will find below a video demonstration of this wonderful yoga exercise below.

Eagle Pose is a nice technique with which to end a series of exercises or end a routine.  Also, if you do push yourself when doing it, you will enjoy the relaxation period after even more :-).

The best way to modify this exercise is by taking short breaks in between as needed.  So if you are new to such Kundalini Yoga techniques, don’t feel shy about taking breaks and building up your capacity slowly over time.  You know what approach works best for you and you should follow your own intuition in determining the intensity of your practice.

These videos will become part of the Free Yoga Exercise Video Series here on Mastery of Meditation and Yoga.

For Yoga and Meditation Certification Students and Teachers:

To fellow yoga teachers, I have found that along with reminding students about how this pose is helping to increase the energy and power of their aura, is telling them to focus of the Breath of Fire and forget the pain in their shoulders also helps the students hold the pose longer.  Another tip which also helps students push further, is reminding them that their spirit can overcome their complaining mind and body.  So tell them this is an opportunity for them to place their spirit above all else.  Such reminders help them see the pose through to completion.

This pose is part of both the Yoga Teacher’s Training and Certification Program and the Meditation Certification Program, and is included in both the training manuals.  The video below should now give you even more clarity on how the pose is done, so you can teach it with confidence.

Eagle Pose for Aura Video Details:

  • The video gives a full demonstration of Kundalini Yoga Eagle Pose.
  • It explains how this pose increases your auric energy and power.
  • It teaches the correct hand and arm positions, along with the Breath of Fire.
  • It discusses the benefits of this pose, along with other details about the technique.
  • Please note if you have trouble viewing the video from here, I have provided the YouTube link as well which you can use.

Eagle Pose for Aura

DIRECT YOUTUBE LINK –> EAGLE POSE FOR POWERFUL AURA