The word obesity is derived from a Latin word Obesus which means to eat. It is a nutritional condition of the body characterized by over accumulation of fat under the skin & around certain of the internal organs. Obesity is like constipation. Just as waste accumulates in the gut, matter which should have been thrown out of the body tends to gather in the form of fat on the various organs. Skin being stretchable, fat accumulates in layers upon layers under the epidermis.
PROBLEMS
Main problems are hypertension, coronary heart diseases, diabetes & reduced pulmonary functions- all resulting in lower life expectancy. Because of the extra fat the heart does not get supply of blood in enough quantity which is a root cause of many diseases.
CAUSES
Over eating, irregular eating habits, intake of fatty, sugary & starchy foods, a luxurious, inactive or sedentary life and disturbances of some of the endocrine glands like the thyroid, pituitary & the sex glands; contribute to obesity. Genetic susceptibility in some cases, psychiatric illness, excess liquor consumption particularly beer, digestive disorders & problems in the nervous system are some other factors. Ladies tend to put on excess weight after child delivery.
HOW OVER WEIGHT DEVELOPS
Over weight develops when we consume more calories than we burn. The modern lifestyle leads to the excessive rise in obesity rates. The individual is either working or feeding himself the fatty, nourishing & high calorie food day & night. In such cases the body gets more food than it needs for its balanced growth. As a result, over weight has to develop & in most cases it takes the form of obesity. In India, there are traditions of over feeding a guest because he is always treated like a God. Even if we consume fifty calories of extra food daily, we can easily end up weighing four pounds more in a year.
ROUTINE OF A MODERN MAN
He gets up in the morning, has bed tea, shaves, washes up, dresses up, has sumptuous breakfast, comes down in elevator, gets into his car, rides to his office building, takes the elevator upstairs, sits in his chair for office work, goes downstairs in an elevator to a restaurant in the same building, has delicacies for lunch, comes back to his office & sits there till the closing time, then takes his car & returns home. At home during the evening, he watches television while drinking beer or some drinks. Then he has dinner of choicest food & plenty of drinks. Without waiting for even an hour, he retires to bed & goes to sleep. Again he repeats the same routine the next day & this continues. This routine is for five days. During weekends he sleeps more, eats more & that also all the wrong food.
LONG TERM MAINTAINANCE OF WEIGHT
By a combination of sensible diet & regular exercise one can reduce weight reasonably well. One should know what should be eaten and what not. Just watch your food before eating. Is this food going to give you nutrition or just the taste? For example, if coke or juices both are available to you then you have only one at that time. If you want to take care of yourself then you will have juice only. Count the calories in the food you take in. Similarly calculate the calories you burn through your activities. Note your progress- draw a graph with your initial weight as base to show your progress. Check your weight once in 3 days & record. Do not expect a miracle; start losing it gradually & in a long run. Maintenance of weight has to be done throughout the life.
YOGIC MANAGEMENT PROGRAM
ASANAS
Trikon, Suryanamaskar, Shirsh, Sarvang, Matsya, Hala, Paschimottan, Bhujang, Dhanur, Chakra, Ardha-matsyendra, Yoga-mudra, Mayur & Shavasnas. Vajrasana before meals 5 minutes, after meals 10 minutes.
WHY
Many a times the glands are sluggish in our body. These sluggish glands are stimulated by Yogasanas to increase their hormonal secretions. Especially the thyroid gland plays an important role in our weight because it affects body metabolism. It is not necessary to put in a lot of labour in practice of Asanas. We should know that what all muscles & glands we should work on more. In Asanas like the Sarvanga and Matsya thyroid gland is stimulated. The practice of Bhujangasana reduces hunger & the practice of Suryanamaskara tones up the whole body. Regular practice of Vajarasana increases the stability of mind and improves digestion.
PRANAYAMA
Kapalbhati, Bhasrika, Shitali, Sitkari & Anulom vilom.
WHY
Kapalbhati & Bhasrika increase the respiration rate thus causing the burning of fats and toxins that have accumulated into the body. The practice of Shitali & Sitkari control hunger, thirst & sleep. Anulom vilom Pranayama bring balance in the systems in terms of physical and mental functions.
YOGA NIDRA
Yoga Nidra 30 minutes any time of the day.
WHY
It improves concentration and willpower & reduces anxiety and tends to reduce anxious eating. For a better result, picture yourself as slim everyday during Yoganidra.
NOTE
People with medical conditions should do all these under the guidance of qualified & experienced yoga expert.
DIET
Having right food in right quantity at right time will nourish the body, mind as well as the soul.
AVOID
Banana, spota, mangoes, sweets and sugar, cold drinks, fried, fatty, spicy, starchy and sugar containing food, tea, coffee cocoa, tinned fruit, white flour, refined cereals. Stop addictions such as smoking, drinking alcohol or any other drugs.
ADOPT
Low fat meal, with fiber rich vegetables and fruits should be taken. The fruits recommended are oranges, pineapples, raspberry, apple, pears, papaya, musk melon & melon. The vegetables should be green of all types, cucumber, gourds etc. Tuberous should be avoided. Tomatoes & carrots can be taken.
DIETARY GUIDELINES
• Take a glass of lemon water (lukewarm) with one / two teaspoons honey after waking up.
• Before breakfast, have munacca (10 no.) and figs (2 no.) soaked in water overnight in a glass container after being cleaned thoroughly. The water in which they are soaked should also be drunk. Chew well.
• For breakfast, seasonal fruits / Fruit Juice / butter milk /1 glass of soya milk + 1 sandwich
• Before lunch, salad in any quantity (onion, cucumber, tomatoes, sprouts, carrots, beetroots, cabbage)
• For lunch, one should take 2 chapattis of wheat flour with extra bran & seasonal vegetables & buttermilk of skimmed milk / dalia (broken wheat) / khichadi.
• Evening, fresh fruit / Veg. juice
• Dinner, (7.00pm) 1-cup soup + steamed vegetables / salad / fruit
• Before going to bed, take ½ glass of warm water.
FURTHER RECOMMENDATIONS
• Step by step eliminate all those things which tend to make you put on weight.
• Drink water as much as possible during whole day other than at mealtime. We can have soup, buttermilk along with the meals. After half an hour of completion of meals, certainly plain water can be taken.
• Do not take meals unless the previously taken food is digested. One should give a gap of minimum 3 hours between breakfast and lunch & of 6 hours between lunch & dinner. In between, one can have lots of warm water, thin buttermilk, salads & fruit. One should have early and light dinner. Usually the common vegetarian diet gets digested within 4 to 6 hours.
• Eat food consciously, peacefully and without speaking. Chew the food properly. Each morsel of food should be masticated so much that it should be properly mixed with digestive enzymes in the mouth in the form of a paste. Avoid eating while reading or watching TV.
• The evening meals should be taken before 7 PM / at least two hours before going to bed. It is good for health to observe fast once a week
• The method about consumption of food is that one should fill the stomach half full with food. One fourth should be left empty for water and the last one fourth should be kept vacant for allowing gas formation.
CONCLUSION
Lifestyle changes are hard to make but if you want to succeed you need to make and break some habits. Through yoga abhyasa one goes on increasing consciousness in life which lies within you as knowledge of self or awareness of the self & capable of explaining to you as to what is conducive to your well being. Make a firm resolve today, right now to reduce obesity. If your effort is honest, you will invariably attain desired results.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
Wednesday, July 29, 2009
Wednesday, July 22, 2009
PRATYAHARA…THE FIFTH LIMB OF YOGA
Pratyahara means withdrawal of the senses. It is derived from two Sanskrit words- Prati and Ahara, where Prati means away or against and Ahara means nourishment. Pratyahara translates as to withdraw oneself from that which nourishes the senses. This is the fifth limb amongst the eight stages of Patanjali’s Ashtanga Yoga. The first four limbs of Yoga are Yama, Niyama, Asana, Pranayama & last three are Dharna, Dhyana & Samadhi. The mind is controlled & channeled by following the disciplines of Yama & Niyama while Asana & Pranayama direct & guide the mind to move & know the inner self of the body. Hence the root of Pratyahara is in Yama, Niyama, Asana & Pranayama. It means the ethical discipline of Yama & Niyama, physical & physiological discipline by Asana & psycho-spiritual reaction makes the mind ripe to follow Pratyahara. It is built brick by brick through Yama, Niyama, Asana & Pranayama & used in Dharna, Dhyana & Samadhi.
THE INDRIYA (The sense organs)
The Senses that are withdrawn in Pratyahara are called indriyas and involve both cognition (Jnanendrriyas) and expression (Karmendrriyas). There are ten indriyas or senses. The five cognitive senses, which are called Jnanendriyas come from the roots Jnana (wisdom) and Indra who was the God of the ‘sensory’ heaven in Hinduism. They are Shotra (ears), Chakshu (eyes), Grahna (nose), Jivha (tongue), Tvak (skin). The five means of expression are called Karmendriyas. They are Pada (feet) Pani (hands), Vak (mouth), Payu (rectum), Upastha (genitals). These ten sense organs receive their instructions & directions by Manas (Mind, intellect, memory & ego). The senses are generally turbulent & restless. We have very little control on them. Through the practice of Yama, Niyama, Asana & Pranayama, the senses become more restrained & at peace.
INDRIYA-PRATYAHARA (Control of the Senses)
Indriya-Pratyahara or Control of the senses is the most important form of Pratyahara. The question in Pratyahara is what to withdraw first- the senses from the sense object or the mind from the senses. In the normal state of perception, the senses become active first and then the mind follows. Once you are able to withdraw, dissociate & internalize it, the senses will follow the mind & this is the secret of Pratyahara. So the answer of Pratyahara is to first withdraw the mind from the senses & not withdrawal of the senses from sense object. It does not happen easily. One has to learn to control them cautiously by attending to their moods, modes & rectifications. In Pratyahara, we try to put the senses in their proper place but at the same time we do not cut them out of our actions entirely.
OCCURING OF PRATYAHARA
In Pratyahara the senses remain unmoved & uninfluenced. For example, when we are totally absorbed in the breath during Pranayama, Pratyahara occurs quite automatically. The mind is so intensely occupied with the breath that all links between mind, senses and external objects that have nothing to do with the breath are cut off. The senses are quite capable of responding, but they do not because they have withdrawn or detached. Pratyahara occurs automatically when we meditate precisely because the mind is so focused, the senses follow it. A person experiences this state, to a degree, just before going to sleep or upon awakening. When the senses are no longer tied to external sources, the result is restraint, interiorisation or Pratyahara.
MEANS OF PRATYAHARA
Pratyahara is rather a state that occurs spontaneously. It happens by itself. We can not make it happen. We can only practice the means by which it might happen. It has been taken both as Abhyasa (practice) and Prakriya (process). As a practice, Pratyahara is practiced by sitting quietly for some time and trying to withdraw the sensory awareness inside by maintaining the witnessing attitude. As a Prakriya or process it goes on all the time in our daily life, i.e. the witnessing attitude develops and the ego becomes detached and unaffected even in the midst of activity. When the ego is detached, it does not feel insecure due to the presence of frustrations, tensions and conflicts. Yoga nidra, Antar mouna, Trataka and Ajapa japa are important methods of Pratyahara. In every method, the technique is different but the aim is the same, i.e. to become internalized without the involvement of 'I' ness (ego). Learn these above methods from some qualified yoga instructor & practice them one hour daily. I am giving details of one of the methods – Tratka.
TRATKA (The practice of gazing at one point)
Trataka falls into two groups- Pratyahara & Dharana. Pratyahara Trataka is gazing at an external point such as a candle. Trataka helps to control the dissipation that occurs when we become aware of form.
TECHNIQUE OF TRATKA
• Sit peacefully with straight spine in front of a candle in a least lighted room.
• Light the candle and place it on a small bench at a distance of 2 feet from the eyes.
• Now watch the flame of the candle or the wick of the candle continuously and steadily.
• When you feel that your eyes are exhausted, close the eyes & try to visualize the flame of the lamp with closed eyes. Try to feel the flame inside you between your eyebrows.
• When this image disappears, re-open the eyes and again start gazing the flame tip to re-establish the image in your mind, and continue this experiment several times.
• While gazing at the candle, engage your mind with chanting Omkar / Bhramari / watching on the breath
• Initially gaze for 2-3 minutes. Increase the duration of gazing each time and do it for maximum possible duration of about 15-20 minutes, but undue strain should not be taken.
• Ending this exercise, slowly close the eyes & lie down in Shavasana for some time.
• You can freshen up the eyes afterwards by rinsing them carefully and gently with cold water.
Once you achieve success in practicing Pratyahara, you reach a stage where new Samskaras and new Vasanas are no longer created. The Yogi is able to put a stop to this process of the creation of additional new Samskaras and Vasanas. The perceived objects do not impinge upon the consciousness any more. The mind becomes gradually transformed into a Yogic mind, an indrawn mind (an Antarmukha Manas). Your mind will be yourself. Instead of your feeling that it is "your" mind, you will feel that you are "yourself" the mind, a medium of the expression of the Atman Itself. A great unlimited joy will take possession of you. That is success in Pratyahara.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
THE INDRIYA (The sense organs)
The Senses that are withdrawn in Pratyahara are called indriyas and involve both cognition (Jnanendrriyas) and expression (Karmendrriyas). There are ten indriyas or senses. The five cognitive senses, which are called Jnanendriyas come from the roots Jnana (wisdom) and Indra who was the God of the ‘sensory’ heaven in Hinduism. They are Shotra (ears), Chakshu (eyes), Grahna (nose), Jivha (tongue), Tvak (skin). The five means of expression are called Karmendriyas. They are Pada (feet) Pani (hands), Vak (mouth), Payu (rectum), Upastha (genitals). These ten sense organs receive their instructions & directions by Manas (Mind, intellect, memory & ego). The senses are generally turbulent & restless. We have very little control on them. Through the practice of Yama, Niyama, Asana & Pranayama, the senses become more restrained & at peace.
INDRIYA-PRATYAHARA (Control of the Senses)
Indriya-Pratyahara or Control of the senses is the most important form of Pratyahara. The question in Pratyahara is what to withdraw first- the senses from the sense object or the mind from the senses. In the normal state of perception, the senses become active first and then the mind follows. Once you are able to withdraw, dissociate & internalize it, the senses will follow the mind & this is the secret of Pratyahara. So the answer of Pratyahara is to first withdraw the mind from the senses & not withdrawal of the senses from sense object. It does not happen easily. One has to learn to control them cautiously by attending to their moods, modes & rectifications. In Pratyahara, we try to put the senses in their proper place but at the same time we do not cut them out of our actions entirely.
OCCURING OF PRATYAHARA
In Pratyahara the senses remain unmoved & uninfluenced. For example, when we are totally absorbed in the breath during Pranayama, Pratyahara occurs quite automatically. The mind is so intensely occupied with the breath that all links between mind, senses and external objects that have nothing to do with the breath are cut off. The senses are quite capable of responding, but they do not because they have withdrawn or detached. Pratyahara occurs automatically when we meditate precisely because the mind is so focused, the senses follow it. A person experiences this state, to a degree, just before going to sleep or upon awakening. When the senses are no longer tied to external sources, the result is restraint, interiorisation or Pratyahara.
MEANS OF PRATYAHARA
Pratyahara is rather a state that occurs spontaneously. It happens by itself. We can not make it happen. We can only practice the means by which it might happen. It has been taken both as Abhyasa (practice) and Prakriya (process). As a practice, Pratyahara is practiced by sitting quietly for some time and trying to withdraw the sensory awareness inside by maintaining the witnessing attitude. As a Prakriya or process it goes on all the time in our daily life, i.e. the witnessing attitude develops and the ego becomes detached and unaffected even in the midst of activity. When the ego is detached, it does not feel insecure due to the presence of frustrations, tensions and conflicts. Yoga nidra, Antar mouna, Trataka and Ajapa japa are important methods of Pratyahara. In every method, the technique is different but the aim is the same, i.e. to become internalized without the involvement of 'I' ness (ego). Learn these above methods from some qualified yoga instructor & practice them one hour daily. I am giving details of one of the methods – Tratka.
TRATKA (The practice of gazing at one point)
Trataka falls into two groups- Pratyahara & Dharana. Pratyahara Trataka is gazing at an external point such as a candle. Trataka helps to control the dissipation that occurs when we become aware of form.
TECHNIQUE OF TRATKA
• Sit peacefully with straight spine in front of a candle in a least lighted room.
• Light the candle and place it on a small bench at a distance of 2 feet from the eyes.
• Now watch the flame of the candle or the wick of the candle continuously and steadily.
• When you feel that your eyes are exhausted, close the eyes & try to visualize the flame of the lamp with closed eyes. Try to feel the flame inside you between your eyebrows.
• When this image disappears, re-open the eyes and again start gazing the flame tip to re-establish the image in your mind, and continue this experiment several times.
• While gazing at the candle, engage your mind with chanting Omkar / Bhramari / watching on the breath
• Initially gaze for 2-3 minutes. Increase the duration of gazing each time and do it for maximum possible duration of about 15-20 minutes, but undue strain should not be taken.
• Ending this exercise, slowly close the eyes & lie down in Shavasana for some time.
• You can freshen up the eyes afterwards by rinsing them carefully and gently with cold water.
Once you achieve success in practicing Pratyahara, you reach a stage where new Samskaras and new Vasanas are no longer created. The Yogi is able to put a stop to this process of the creation of additional new Samskaras and Vasanas. The perceived objects do not impinge upon the consciousness any more. The mind becomes gradually transformed into a Yogic mind, an indrawn mind (an Antarmukha Manas). Your mind will be yourself. Instead of your feeling that it is "your" mind, you will feel that you are "yourself" the mind, a medium of the expression of the Atman Itself. A great unlimited joy will take possession of you. That is success in Pratyahara.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
Wednesday, July 15, 2009
SUKHPURVAKA PRANAYAMA
“Dahyante dhamayamananam, dhatunam hi yatha malaha,tatha indriyanam dahyante, doshaha pranasga nigra hat.”
By heating gold or silver metal in a cupola all the slag of the metal could be removed out as a scum, similarly by the practice of Pranayama one can clear all the toxins in the body.
Sukhpurvaka or Nadishodhana Pranayama is the only Pranayama to maintain equilibrium in the catabolic & anabolic processes in the body & for purifying the Nadis (blood vessels). Purification of the Nadis gives firmness & lightness to the complete constitution. By practice of Sukhpurvaka Pranayama you consciously regulate the flow of the breath. Most of the time, one or the other nostril is more dominant & this disturbs the flow of the energy. By doing this Pranayama, the mind is used directly to regulate the breath and the energy flow which is more subtle than the physical breath. All the five systems of our body (the nervous, circulatory, respiratory, alimentary and genito-urinary)work properly as a result of regular deep breathing. This is the real key to self-regulate your own energy system, whether used for meditation or for improving one's physical health. It is also an important part of self-healing.
SITTING POSTURE
Sit in any comfortable & balanced sitting posture with spine, head & neck straight. The shoulders are fully relaxed and the weight of the body should be centered over the base of the spine. The pelvic, abdominal and navel regions are fully expanded and relaxed which free the diaphragm to move up and down. This balanced sitting posture also allows the chest to expand so the lungs can inflate and deflate with the motion of the diaphragm.
PREPARATION
Rest the left hand on the left knee in Gyan Mudra posture. (Join the tip of the index finger to the tip of the thumb while keeping the other fingers loose). Bring the right palm of the right hand in front of the face. Bend the first two fingers at the root of the thumb inside, use the right thumb for closing the right side of the nostril & the last two fingers i.e. ring finger and little finger for closing the left side of the nostril. Do not use the index finger for closing the nostril because the magnetic current from the finger is polluted.
FIRST STEP (single nostril)
By closing right: INHALE: left (OM mentally 5 times) EXHALE: left (OM mentally 10 times). The proportion is 1:2. Repeat the exercise 15-20 rounds. Do the same with the other nostril.
By closing left: INHALE: right (OM mentally 5 times) EXHALE: right (OM mentally 10 times). Repeat for 15 to 20 rounds.
This is one round. Do 15 to 20 times. Practice this exercise for 15 days and then slowly increase the proportion to 6 seconds inhalation & 12 seconds exhalation. Do within your capacity & never overdo.
The purpose of inhaling & exhaling through one nostril is to correct the flow of the breath. Do not make any sound during inhalation. In exhalation, try to expel as much as possible. It will remove carbon dioxide from the lungs.
SECOND STEP (Single Nostril With Retention)
By closing right: INHALE: left (OM mentally 5 times) HOLD: by closing both the nostrils (OM mentally 5 times) EXHALE: left ((OM mentally 10 times). Repeat the exercise 15-20 rounds. Do the same with the other nostril.
By closing left: INHALE: right, (OM mentally 5 times) HOLD: by closing both the nostrils (OM mentally 5 times) EXHALE: right ((OM mentally 10 times). Repeat for 15 to 20 rounds.
This is one round. The proportion is 1:1:2. Do 15 to 20 times:
Practice this exercise for 15 days to a month and then slowly increase the proportion to 6 seconds inhalation, 6 retention & 12 seconds exhalation. Do within your capacity & never overdo.
THIRD STEP (Alternate Nostril Breath)
By closing right: INHALE: left (OM mentally 6 times), By closing left: EXHALE: right (OM mentally 12 times), INHALE: right (OM mentally 6 times), EXHALE: left (OM mentally 12 times).
This is one round. Do 15 to 20 rounds. The proportion is 1:2.
Once you are comfortable with this ratio then increase to 7 & 14 seconds & later to 8 & 16 seconds. You should practice this exercise from 2-3 months before increasing to 8 to 16 seconds. These increases must be undertaken slowly. Stay at the old level until it is effortless before proceeding to the next step.
FOURTH STEP (Alternate Nostril Breath With Retention)
By closing right: INHALE: left (OM mentally 8 times) HOLD: by closing both the nostrils (OM mentally 8 times), By closing left: EXHALE: right (OM mentally 16 times). This is half round.
Without removing the thumb from the left: INHALE: right (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 8 times), By closing right: EXHALE: Left (OM mentally 16 times).
This is one full round. Practice 15-20 rounds daily. The proportion is 1:1:2. The ideal ratio between inhalation, retention & exhalation should be 1:4:2.
After a month of practice of this Pranayama, gradually lengthen your retention & increase it upto 1:2:2 ratio (8:16:16). The minimum starting proportion is four seconds inhalation, eight seconds retention and eight seconds exhalation. Beginners are advised to follow 1:2:2 ratio for a few months. When you are able to do 8:16;16 comfortably, change the ratio to 1:4:2 (8:32:16). It should be eight to twelve months of practice to reach this timing. Do not try to hurry it.
FIFTH STEP (Full Alternate Breathing With Two Times Retention)
By closing right: INHALE: left (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 32 times), By closing left: EXHALE: right, (OM mentally 16 times). HOLD: by closing both the nostrils (OM mentally 16 times). This is half round.
Without removing the thumb from the left: INHALE: right (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 32 times), EXHALE: Left (OM mentally 16 times), HOLD: by closing both the nostrils (OM mentally 16 times).
This is one full round. Practice 15-20 rounds daily.
The proportion is 1:4:2:2 (8:32:16:16).The correct ratio between inhalation, retention & exhalation is 1:4:2:4(8:32:16:32). But beginners are advised to follow 1:4:2:2 ratio for a few months before taking up the 1:4:2:4 ratio.
Now your goal is to reach the point where you can comfortably retain your breath for16: 64: 32: 64. It may take several months or longer to reach this timing. If at any time during the practice you notice jerks and tremors in the body, disturbance in the heart beat or flashes of colored light, then you are increasing the retention ratio too fast or you have introduced retention before the Nadis were sufficiently purified. If such symptoms keep recurring, then you should immediately curtail the practice and consult an expert teacher.
As you continue to unfold your inner potentials through this systematic practice of breath retention, you will feel stronger, healthier and more balanced. During Kumbhaka there is an increased blood flow into the brain and simultaneously heat is generated in the nervous system & one feels light, fresh, and peacefully energetic. Kumbhaka makes the senses and mental leanings introspective and draws them in depths of the soul as well as concentrates the mind. By practicing respiration process in this manner, one earns a long span of life.
HOW
Normally we breathe in and out 15 to 18 times in a minute. If we take the basis of 15 breaths in a minute one breath would take 4 seconds for both coming in and going out. If we follow the minimum starting proportion which advocates a ratio of 2 seconds of breathing in, 8 seconds of holding in, 4 seconds of breathing out & 8 seconds of holding out for 1 breath, it will total up to 22 seconds for 1 breath. With this technique we will be taking only 3 breaths in a minute compared to normal 15 to 18 per minute. Thus we are saving 12 to 15 breaths in a minute & increasing our life span.
SANSKRIT TERMS OF THE BREATH
Breathing in:Puraka, Holding the breath: Kumbhaka, Exhale: Rechaka
Holding of the breath inside: Antar-Kumbhaka
Holding of the breath outside: Bahya-Kumbhaka
POINTS TO BE REMEMBER
· Begin this Pranayama quiet slowly and with ease.
· To increase your capacity by making the period of retention longer than the exhalation. It may take several months or longer. Do not rush.
· Anyone who is working up for this Pranayama counts, must observe the principles of right diet, proper exercise and keep the body and mind clean and be temperate in all things.
· You should hold breath inside as long as you can do it without suffocation.
· Don’t hold breath in case of Asthma, high BP, heart problem and epilepsy.
First, second & third steps are safe. These can be done by anybody. No side effects.
· While inhaling feel as all the divine qualities, e.g., mercy, love, forgiveness, Shanti, joy, etc., are entering into your system along with the inspired air and all devilish qualities such as lust, anger, greed, etc., are being thrown out along with the expired air.
· Repeat OM or Gayatri mentally during Puraka, Kumbhaka and Rechaka.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
By heating gold or silver metal in a cupola all the slag of the metal could be removed out as a scum, similarly by the practice of Pranayama one can clear all the toxins in the body.
Sukhpurvaka or Nadishodhana Pranayama is the only Pranayama to maintain equilibrium in the catabolic & anabolic processes in the body & for purifying the Nadis (blood vessels). Purification of the Nadis gives firmness & lightness to the complete constitution. By practice of Sukhpurvaka Pranayama you consciously regulate the flow of the breath. Most of the time, one or the other nostril is more dominant & this disturbs the flow of the energy. By doing this Pranayama, the mind is used directly to regulate the breath and the energy flow which is more subtle than the physical breath. All the five systems of our body (the nervous, circulatory, respiratory, alimentary and genito-urinary)work properly as a result of regular deep breathing. This is the real key to self-regulate your own energy system, whether used for meditation or for improving one's physical health. It is also an important part of self-healing.
SITTING POSTURE
Sit in any comfortable & balanced sitting posture with spine, head & neck straight. The shoulders are fully relaxed and the weight of the body should be centered over the base of the spine. The pelvic, abdominal and navel regions are fully expanded and relaxed which free the diaphragm to move up and down. This balanced sitting posture also allows the chest to expand so the lungs can inflate and deflate with the motion of the diaphragm.
PREPARATION
Rest the left hand on the left knee in Gyan Mudra posture. (Join the tip of the index finger to the tip of the thumb while keeping the other fingers loose). Bring the right palm of the right hand in front of the face. Bend the first two fingers at the root of the thumb inside, use the right thumb for closing the right side of the nostril & the last two fingers i.e. ring finger and little finger for closing the left side of the nostril. Do not use the index finger for closing the nostril because the magnetic current from the finger is polluted.
FIRST STEP (single nostril)
By closing right: INHALE: left (OM mentally 5 times) EXHALE: left (OM mentally 10 times). The proportion is 1:2. Repeat the exercise 15-20 rounds. Do the same with the other nostril.
By closing left: INHALE: right (OM mentally 5 times) EXHALE: right (OM mentally 10 times). Repeat for 15 to 20 rounds.
This is one round. Do 15 to 20 times. Practice this exercise for 15 days and then slowly increase the proportion to 6 seconds inhalation & 12 seconds exhalation. Do within your capacity & never overdo.
The purpose of inhaling & exhaling through one nostril is to correct the flow of the breath. Do not make any sound during inhalation. In exhalation, try to expel as much as possible. It will remove carbon dioxide from the lungs.
SECOND STEP (Single Nostril With Retention)
By closing right: INHALE: left (OM mentally 5 times) HOLD: by closing both the nostrils (OM mentally 5 times) EXHALE: left ((OM mentally 10 times). Repeat the exercise 15-20 rounds. Do the same with the other nostril.
By closing left: INHALE: right, (OM mentally 5 times) HOLD: by closing both the nostrils (OM mentally 5 times) EXHALE: right ((OM mentally 10 times). Repeat for 15 to 20 rounds.
This is one round. The proportion is 1:1:2. Do 15 to 20 times:
Practice this exercise for 15 days to a month and then slowly increase the proportion to 6 seconds inhalation, 6 retention & 12 seconds exhalation. Do within your capacity & never overdo.
THIRD STEP (Alternate Nostril Breath)
By closing right: INHALE: left (OM mentally 6 times), By closing left: EXHALE: right (OM mentally 12 times), INHALE: right (OM mentally 6 times), EXHALE: left (OM mentally 12 times).
This is one round. Do 15 to 20 rounds. The proportion is 1:2.
Once you are comfortable with this ratio then increase to 7 & 14 seconds & later to 8 & 16 seconds. You should practice this exercise from 2-3 months before increasing to 8 to 16 seconds. These increases must be undertaken slowly. Stay at the old level until it is effortless before proceeding to the next step.
FOURTH STEP (Alternate Nostril Breath With Retention)
By closing right: INHALE: left (OM mentally 8 times) HOLD: by closing both the nostrils (OM mentally 8 times), By closing left: EXHALE: right (OM mentally 16 times). This is half round.
Without removing the thumb from the left: INHALE: right (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 8 times), By closing right: EXHALE: Left (OM mentally 16 times).
This is one full round. Practice 15-20 rounds daily. The proportion is 1:1:2. The ideal ratio between inhalation, retention & exhalation should be 1:4:2.
After a month of practice of this Pranayama, gradually lengthen your retention & increase it upto 1:2:2 ratio (8:16:16). The minimum starting proportion is four seconds inhalation, eight seconds retention and eight seconds exhalation. Beginners are advised to follow 1:2:2 ratio for a few months. When you are able to do 8:16;16 comfortably, change the ratio to 1:4:2 (8:32:16). It should be eight to twelve months of practice to reach this timing. Do not try to hurry it.
FIFTH STEP (Full Alternate Breathing With Two Times Retention)
By closing right: INHALE: left (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 32 times), By closing left: EXHALE: right, (OM mentally 16 times). HOLD: by closing both the nostrils (OM mentally 16 times). This is half round.
Without removing the thumb from the left: INHALE: right (OM mentally 8 times), HOLD: by closing both the nostrils (OM mentally 32 times), EXHALE: Left (OM mentally 16 times), HOLD: by closing both the nostrils (OM mentally 16 times).
This is one full round. Practice 15-20 rounds daily.
The proportion is 1:4:2:2 (8:32:16:16).The correct ratio between inhalation, retention & exhalation is 1:4:2:4(8:32:16:32). But beginners are advised to follow 1:4:2:2 ratio for a few months before taking up the 1:4:2:4 ratio.
Now your goal is to reach the point where you can comfortably retain your breath for16: 64: 32: 64. It may take several months or longer to reach this timing. If at any time during the practice you notice jerks and tremors in the body, disturbance in the heart beat or flashes of colored light, then you are increasing the retention ratio too fast or you have introduced retention before the Nadis were sufficiently purified. If such symptoms keep recurring, then you should immediately curtail the practice and consult an expert teacher.
As you continue to unfold your inner potentials through this systematic practice of breath retention, you will feel stronger, healthier and more balanced. During Kumbhaka there is an increased blood flow into the brain and simultaneously heat is generated in the nervous system & one feels light, fresh, and peacefully energetic. Kumbhaka makes the senses and mental leanings introspective and draws them in depths of the soul as well as concentrates the mind. By practicing respiration process in this manner, one earns a long span of life.
HOW
Normally we breathe in and out 15 to 18 times in a minute. If we take the basis of 15 breaths in a minute one breath would take 4 seconds for both coming in and going out. If we follow the minimum starting proportion which advocates a ratio of 2 seconds of breathing in, 8 seconds of holding in, 4 seconds of breathing out & 8 seconds of holding out for 1 breath, it will total up to 22 seconds for 1 breath. With this technique we will be taking only 3 breaths in a minute compared to normal 15 to 18 per minute. Thus we are saving 12 to 15 breaths in a minute & increasing our life span.
SANSKRIT TERMS OF THE BREATH
Breathing in:Puraka, Holding the breath: Kumbhaka, Exhale: Rechaka
Holding of the breath inside: Antar-Kumbhaka
Holding of the breath outside: Bahya-Kumbhaka
POINTS TO BE REMEMBER
· Begin this Pranayama quiet slowly and with ease.
· To increase your capacity by making the period of retention longer than the exhalation. It may take several months or longer. Do not rush.
· Anyone who is working up for this Pranayama counts, must observe the principles of right diet, proper exercise and keep the body and mind clean and be temperate in all things.
· You should hold breath inside as long as you can do it without suffocation.
· Don’t hold breath in case of Asthma, high BP, heart problem and epilepsy.
First, second & third steps are safe. These can be done by anybody. No side effects.
· While inhaling feel as all the divine qualities, e.g., mercy, love, forgiveness, Shanti, joy, etc., are entering into your system along with the inspired air and all devilish qualities such as lust, anger, greed, etc., are being thrown out along with the expired air.
· Repeat OM or Gayatri mentally during Puraka, Kumbhaka and Rechaka.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
Thursday, July 9, 2009
YOGA FOR KNEES
YOGA FOR KNEES
Knee pain is a nagging malady, which can immobilize a person thus making one helpless. Knee pain may vary from mild to severe, depending on the cause of the pain. Severe knee pain can be debilitating, as flexibility of the knees is vital to our mobility. The knees work almost like shock absorbers and along with the surrounding muscles, it has to sustain and support your weight. Yoga is one of the best ways to deal with chronic knee pain. Practiced with care, yoga postures can contribute to the long-term health of your knees by strengthening your quadriceps, opening your stiff hips and teaching your body improved alignment and movement patterns that transfer into your everyday activities.
OUR KNEE
The knee is made up of four bones. The femur (the thighbone) is the large bone in your thigh and is attached by ligaments and a capsule to your tibia (the shinbone). Just below and next to the tibia is the fibula, which runs parallel to the tibia in the leg. The patella (the kneecap) rides on the knee joint as the knee bends. A membrane called a synovial sac protects the joint and secretes the synovial fluid, which acts as a lubricant and provides nourishment to the articular cartilage & lines the joint. Other tissues that make up the knee joint include cartilage, muscles, tendons and ligaments. Two crescent shaped pads of cartilage, each called a meniscus, sit between the shinbone and the thighbone and act as cushions between the bones and shock absorbers during movement. It helps to protect the joint and allows the bones to slide freely on each other. Two sets of ligaments—the cruciates and the collaterals—strap all four bones in place. The cruciates crisscross below the kneecap; the collaterals run alongside the outside of the kneecap. The leg's substantial muscles help these ligaments keep the bones properly aligned. To function well, a person needs to have strong and flexible muscles. In addition, the meniscal cartilage, articular cartilage and ligaments must be smooth and strong.
YOGA & KNEE PAIN
Yoga is excellent for increasing strength and flexibility in knees. It improves circulation in the joints and flushes out toxins and other wastes. The improved circulation also implies improved nourishment for the surrounding joints & ligaments. As with any other discipline, it is necessary for you to consult a skilled and qualified practitioner before attempting any practice.
Following are very simple exercises that can be very helpful for rejuvenating knee joints.
PULLING UP KNEE CAPS IN SITTING POSTION
Sit with legs outstretched, place the palms on the floor just behind the buttocks, the back, neck & head should be straight, straighten the elbows, lean back slightly taking the support of the arms. Pull up your kneecaps by squeezing you thigh muscles gently. Relax. Do 10 times with the breath. Repeat it many times in a day. This helps support your knees.
VARIATIONS IN STANDING POSITIONS
• Stand tall, move your feet close enough to hold a ball or thick book between your thighs. Arms straight at your sides and shoulders relaxed. Squeeze your thighs gently without locking your knees. Hold it for some time. Repeat 10 times.
• Stand tall, turn your heels in & keep them together. Notice that this engages your thigh muscles, causing your kneecaps to rise. Repeat 10 times.
• Same as above, now instead of heals bring the toes in & keep them together. Repeat 10 times.
KNEE ROTATION
Sit with legs outstretched, bend the right knee & place the right arm under the right thigh and hold the right wrist with the left hand. Inhale, raise your right leg up to an angle of 90 degree & rotate your lower leg from the knee to ankle in a large circular movement, exhale on the downward moment. Try to straighten the leg at the top of the upward movement. The upper leg & trunk should be completely still. Repeat 10 times clockwise, 10 times anti clockwise. Repeat this process with the left leg.
CYCLING
Lie on your back with the legs outstretched, inhale, bend the right leg at the knee & bring it to the chest, then raise & straighten the leg upward toward the ceiling completely. Then exhale & lower the straight leg in a forward position. Do not keep it on the floor. Bend the knee & bring it back to the chest to complete cycle. Repeat 10 times clockwise, 10 times anti clockwise. Repeat this process with the left leg.
RECLINING LEG EXTENSION & ITS VARIATION
Lie on your back with your knees bent and your feet flat on the floor. Keeping your left foot on the floor, lift your right knee up toward your chest and then straighten your right leg upward toward the ceiling. Grab your right calf or thigh. Press your lower back into the floor. Flex your right foot, pointing your toes back toward your face, without locking your knee. Hold for 3 to 5 breaths. Repeat the pose on the other side. Do 3-5 times with each leg.
VARIATION
If you would like to move on to a deeper, more advanced stretch, raise your torso up and move your forehead toward your knee. Hold for 3 to 5 breaths. To release, gently lower your torso and your right foot to the floor.
CYCLING ON THE ABDOMEN
Lie face down on the abdomen, keep both the legs straight & slightly apart, raise the head up & rest the chin on the palms with the elbows on the floor. Now from behind, bend alternate legs towards the hips with natural breathing for some time. Then do the same with both the legs by bringing the feet together.
ARDHA SHALBHASANA
Lie on your stomach with your forehead or chin on the floor, place your palms & forearms under your shoulders, legs together. Bend your right knee from behind towards the right buttock. Pressing down with the left forearm take your right arm backward & hold the right foot in a way that you curl your fingers over the tip of your toes & your elbow facing up toward the ceiling. The base of your palm should be pressing the top of the foot. Now press your foot toward the buttock; after a while, if you have the flexibility, take the foot slightly off to the side and press it toward the floor. Be sure to keep your knee in line with your hip. Don't push your foot too hard if it hurts your knee. Square your shoulders with the front of the mat and don't collapse into your left shoulder. Instead, press down with your elbow to lift your chest. Repeat on the left side. Repeat 3 to 5 times on each side.
ADHOMUKHA SHAVASNA
Come onto the floor on all fours. Curl your toes under. Spread your fingers wide apart. Keep your hands as wide as your shoulders and feet as wide as your hip. While exhaling, lift your knees away from the floor forming a nice V shape with your legs. At first, keep the knees slightly bent and the heels lifted away from the floor. Slowly & consciously, stretch your legs & arms by raising your hips and tailbone up towards the ceiling. Push the heels downwards into the floor. Drop your head between the arms. Bring the chin closer to the chest to relax the back of the neck. Stay in this position for some time with natural breathing & then come back. To release, bend your knees and return to the starting position.
The best way to prevent a knee problem is to maintain a healthy weight and improve the flexibility and conditioning of the knee's stabilizing muscles so that the joint is less vulnerable.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
Thursday, July 2, 2009
THE MONKEY MIND
Patanjali says you have something permanent with you & that is called “The Monkey Mind.” It is compared to a monkey drunk with the wine of desire, stung by the scorpion of jealousy and possessed with the demon of pride. Lust, greed, jealousy, anger, ego, tensions, reactions, grudges, depression, stress and strain are the symptoms of this mind. We suffer from these because we gave all the powers to the mind and made it our master. We are happy when the mind is cheerful. We are depressed when mind is gloomy. We are at the mercy of the mind that waxes and wanes. We consider ourselves nothing but mind.
WHAT IS MIND
Mind is what you make it with your thoughts. Mind is matter. It has no power of its own. Your thoughts create your mind. Every thought, emotion or word produces a strong vibration in every cell of the body and leaves a strong impression there. If you entertain healthy thoughts, you can keep good health. If you hold on to sickly thoughts in the mind, you can never expect good health, beauty and harmony. If the mind is healthy, the body will be healthy. Remember that the body is a product of the mind. If you hold on to vigorous thoughts, your body too will be vigorous. Thoughts of love, peace, contentment, purity, perfection and divinity will make you and others around you perfect and divine. Otherwise, we will be the victim of mental and heart diseases.
TRAIN THE MIND
The human mind functions within a certain field. Your mind works only within the boundaries of the field of whatever you have previously heard, seen, thought of or imagined. Maharishi Patanjali says that you can cross that field by training your mind and all its faculties so that you can go beyond. According to Maharishi Patanjali, the mind (Chitta) is made up of three faculties – Manas (Mind & Memory), Buddhi (Intellect) and Ahamkara (Ego). Manas are the recording faculty, which receives impressions gathered by the senses from the outside world. Buddhi is the discriminative faculty, which classifies these impressions and reacts to them. Ahamkara is the ego-sense, which claims these impressions as its own and stores them up as individual knowledge. For example, your teacher tells you to do Kapalbhati Pranayama. She also reminds you that always start with slow speed. Your mind listens to that & your intellect confirms in the same manner. But after some time your ego stars reacting. It notices that the teacher is doing much faster & why can’t I do the same way. Hence, ego becomes the spoiler & it always needs to be controlled & trained.
HOW TO TRAIN THE MIND
That monkey mind always gets in your way and creates barriers for you. One day it helps you to understand something and then the next day you undo the same thing. One moment you think you have known something; after half an hour, the same mind will say you have not known anything. Sometimes you think you are going toward insanity; sometimes you think you are doing very well. That monkey mind comes between you and realization. There is no attempt, however, to control the mind; the idea is to go beyond it through meditation. Meditation is where thoughts get dissolved naturally, enhancing your concentration power, memory power, will power, right thinking and fitness power automatically. Meditation is neither a mental exercise nor a practice. It is a direct and natural process beyond mind itself.
MEDITATION
The mind is always full of all types of thoughts. It continues like this from birth to death because there is no switch to turn it off. Meditation helps in controlling the mind. By doing regular meditation, it is possible to put a switch on the mind & turn it off when it is not needed. In fact, it teaches us how to manage the mind just by witnessing it through neutral energy. It is not interfering with the intricacies and doings of mind. Just remain a non-doer and directly watch the thoughts neutrally, without any judgment, analyses, participation, visualisation, imagination, contemplation, suppression, repression, condemnation or concentration. To watch is our true nature. It is a natural, non-doing state. No effort is required to watch. We all have full potential to look within directly as we all are blessed with the 'Third Eye'. It is not forcing the mind to be quiet; it is to find the quiet that is there already.
TECHNIQUEAdopt any comfortable sitting position… Close the eyes… Relax your body part by part mentally... Be still… Withdraw the mind from the outside world… Direct the mind within oneself towards breathing… Breathe slowly, deeply & regularly… If thoughts come into your mind from time to time, just go on watching those thoughts …. Do not identify with them... Do not get friendly with them…Do not argue with them… they will go away…keep a distance from the thoughts… Feel as thoughts are yours but you are not the thought… Just like your shadow is yours but you are not the shadow… just keep deleting all the undesirable thoughts… do not let those thoughts come back to you… (It is like watching a film. If we do not like the film, we do not remember the story. As soon as we come out of the cinema hall, we forget the story because we don’t need t)... If we do not, it means that we are carrying an extra burden in our mind & that makes our mind weak & diseased mentally as well as physically… Give your conscious mind a rest…. There is a state of mind where you have no thought…Only consciousness remains… if you can experience this state you can experience strength, power, creativity, courage, confidence, decisiveness, happiness … This is Pure Existence.
CONCLUSION
With more & more meditations, monkey mind starts learning to be silent. Once it knows that by being silent it becomes powerful, energetic, positive then mind is a good servant of immense power in the hands of silence. Then the being is the master & master can use the mind whenever it is needed & can switch it off whenever it is not needed.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
WHAT IS MIND
Mind is what you make it with your thoughts. Mind is matter. It has no power of its own. Your thoughts create your mind. Every thought, emotion or word produces a strong vibration in every cell of the body and leaves a strong impression there. If you entertain healthy thoughts, you can keep good health. If you hold on to sickly thoughts in the mind, you can never expect good health, beauty and harmony. If the mind is healthy, the body will be healthy. Remember that the body is a product of the mind. If you hold on to vigorous thoughts, your body too will be vigorous. Thoughts of love, peace, contentment, purity, perfection and divinity will make you and others around you perfect and divine. Otherwise, we will be the victim of mental and heart diseases.
TRAIN THE MIND
The human mind functions within a certain field. Your mind works only within the boundaries of the field of whatever you have previously heard, seen, thought of or imagined. Maharishi Patanjali says that you can cross that field by training your mind and all its faculties so that you can go beyond. According to Maharishi Patanjali, the mind (Chitta) is made up of three faculties – Manas (Mind & Memory), Buddhi (Intellect) and Ahamkara (Ego). Manas are the recording faculty, which receives impressions gathered by the senses from the outside world. Buddhi is the discriminative faculty, which classifies these impressions and reacts to them. Ahamkara is the ego-sense, which claims these impressions as its own and stores them up as individual knowledge. For example, your teacher tells you to do Kapalbhati Pranayama. She also reminds you that always start with slow speed. Your mind listens to that & your intellect confirms in the same manner. But after some time your ego stars reacting. It notices that the teacher is doing much faster & why can’t I do the same way. Hence, ego becomes the spoiler & it always needs to be controlled & trained.
HOW TO TRAIN THE MIND
That monkey mind always gets in your way and creates barriers for you. One day it helps you to understand something and then the next day you undo the same thing. One moment you think you have known something; after half an hour, the same mind will say you have not known anything. Sometimes you think you are going toward insanity; sometimes you think you are doing very well. That monkey mind comes between you and realization. There is no attempt, however, to control the mind; the idea is to go beyond it through meditation. Meditation is where thoughts get dissolved naturally, enhancing your concentration power, memory power, will power, right thinking and fitness power automatically. Meditation is neither a mental exercise nor a practice. It is a direct and natural process beyond mind itself.
MEDITATION
The mind is always full of all types of thoughts. It continues like this from birth to death because there is no switch to turn it off. Meditation helps in controlling the mind. By doing regular meditation, it is possible to put a switch on the mind & turn it off when it is not needed. In fact, it teaches us how to manage the mind just by witnessing it through neutral energy. It is not interfering with the intricacies and doings of mind. Just remain a non-doer and directly watch the thoughts neutrally, without any judgment, analyses, participation, visualisation, imagination, contemplation, suppression, repression, condemnation or concentration. To watch is our true nature. It is a natural, non-doing state. No effort is required to watch. We all have full potential to look within directly as we all are blessed with the 'Third Eye'. It is not forcing the mind to be quiet; it is to find the quiet that is there already.
TECHNIQUEAdopt any comfortable sitting position… Close the eyes… Relax your body part by part mentally... Be still… Withdraw the mind from the outside world… Direct the mind within oneself towards breathing… Breathe slowly, deeply & regularly… If thoughts come into your mind from time to time, just go on watching those thoughts …. Do not identify with them... Do not get friendly with them…Do not argue with them… they will go away…keep a distance from the thoughts… Feel as thoughts are yours but you are not the thought… Just like your shadow is yours but you are not the shadow… just keep deleting all the undesirable thoughts… do not let those thoughts come back to you… (It is like watching a film. If we do not like the film, we do not remember the story. As soon as we come out of the cinema hall, we forget the story because we don’t need t)... If we do not, it means that we are carrying an extra burden in our mind & that makes our mind weak & diseased mentally as well as physically… Give your conscious mind a rest…. There is a state of mind where you have no thought…Only consciousness remains… if you can experience this state you can experience strength, power, creativity, courage, confidence, decisiveness, happiness … This is Pure Existence.
CONCLUSION
With more & more meditations, monkey mind starts learning to be silent. Once it knows that by being silent it becomes powerful, energetic, positive then mind is a good servant of immense power in the hands of silence. Then the being is the master & master can use the mind whenever it is needed & can switch it off whenever it is not needed.
If you feel inspired by this article, feel free to publish it in your Newsletter or on your Website. Our humble request is to please include the Resource as follows: Courtesy: Dr. Rita Khanna's Yogashaastra Studio. A popular studio that helps you find natural solutions for complete health and detoxification.
Mobile: + 919849772485 Ph:-91-40-65173344 Email: yogashaastra@gmail.com
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