MEDITATIONS ! WHAT IS MEDITATION PRANAYAMA and YOGA POSTURES !

[MEDITATION]

MEDITATION IS VERY EASY AND SIMPLE. DO IT FOR ONE MINUTE ONLY !! DO IT ANY WHERE ANYTIME !!

MOST OF MY FRIEND WHO HAVE NOT DONE MEDITATION BEFORE ASK WHAT MEDITATION U DO AND HOW I WILL DO THE SAME. JUST FOLLOW THE INSTRUCTION BELOW THIS IS THE MEDITATION I DO AND MILLIONS OTHER R DOING. PRINCIPLE OF ALL MEDITATIONS R ONE AND THE SAME. THE OBJECTIVE OF MEDITATION IS TO REACH CALM STATE OF MIND.



MEDITATIONS for BEGINERS_

WHAT is MEDITATION !!

WATCHING UR BREATH IS MEDITATIONS !

CLOSE UR EYES & OBSERVE UR NATURAL BREATHING !
THATS ALL!

THE REST R ALL EITHER BREATHING TECHNIQUES OR EXERCISES

DON'T SAY U DON'T HAVE TIME DO IT FOR ONE MINUTE ONLY IF U R SITTING IN FRONT OF COMPUTER , JUST TAKE A BREAK.

SIT ERECT

1. JUST CLOSE UR EYES !!
2. AND OBSERVE UR NATURAL BREATHING !!

( U CAN hhmmmmm LIKE A BEE WITH EYES CLOSED WHILE U EXHALE COMPLETELY FOR 2 TO 3 TIMES AND THEN OBSERVE UR NATURAL BREATHING WHEN U Hmmmmm LIKE A BEE OR CHANT 'OM' MANTRA FEEL THE VIBRATIONS.)

MOST FRIENDS ARE VERY FOND OF MUSIC AND HAVE PLENTY OF AUDIOS !! PLEASE TRY THE ABOVE MEDITATION WHILE LISTENING TO UR FAVORITE SONG,IT WILL HELP U STOP ALL INCOMING THOUGHTS , IT WILL DO WONDER TO U , U WILL EXPLORE UR INNERSELF !!
THERE IS MUCH MORE IN MY MEDITATIONS BLOGS !!

Remove all incomming thoughts from ur mind if it comes just turn them off listening to ur audio, if u r not playing audio u can recite the name of Jesus, Jesus in ur mind only.

4. After 10 -15 minutes u will find yourself going in deep silence don't (try to sleep here) Where u will be exploring ur innerself where ur mind and body will become one where u will be able to give commands to ur mind, and u will experience many new things , time will come when u will experince going out of ur body and watching ur self lying.

5. Do it for 10 15 minutes daily then go on increasing for 1/2 an hour to 1 hour.

Please throw away those sleeping, tension, anxitey, depression Pills and tranquilzers they will do more harm they are to be taken when the problem is very serious in nature.

MEDITATION:

Pure existence can only be experienced when the mind becomes still. Our thoughts and speculations are like a veil covering our true Nature. A most serious problem is when we identify with a certain mind-structure, the personality or ego, and the body.

Meditation is used to unveil our true Nature, during Meditation, we might still continue to cling to this false personality and fear its dissolution, thus preventing to discover the indestructible self.

Since we cannot simply order the mind to be still, we give it something to hang on.Words designed for that purpose are called mantras.

Mantra Yoga: A mantra is a sound or word. It is generally used to help focus the mind on a single thought until thoughtless beingness is established. As a tool to achive Stillness. The mantra is to be discarded at the moment Stillness is achieved.

Word ____OM_____is the original vibration, all other mantras are derived from this one Master Mantra. Better to do with eyes closed. Sit erect comfortably. Bring both the palms of ur hands facing each other keep a distance of 2-3" inches , Say word 'O' for 3 seconds and then 'mmmmmmmmmmmmmmmmmmmm' till u breathe out now breathe in deeply feel it going to head. Repeat it 15 times , then discard the mantra, feel the vibrations in ur body and between ur palms .

Continue concentration on ur breathing in n out feel it , u can concentrate any where u like Yogis' concentrate on the inner sound, the space between the eyebrows.
BHASTRIA PRANAYAM !! BREATHE EASY AND STAY FIT ! THIS IS THE BEST OF ALL BREATHING TECHNIQUE ! PRACTISED BY MILLIONS AND MILLIONS IN INDIA AND ABROAD. !

Sit in a comfortable position like LOTUS POSE !! Or sit in chair with back straight . ALSO DO IT EARLY MORNING EMPTY STOMACH !!

1. Exhale to ur maximum capacity through both the nostrils (as if throwing something from ur nose). 2. Inhale through both the nostrils with full force. Repat this process till u feel tired. First do it slowly then speed up gradually. Maintain a rhythmic pattern, the time taken to Inhale should equal that taken to exhale. And remember when u breathe in , your lungs should expand, not ur belly. Similarly when u breathe out , ur lungs come back to their original position. Do this process according to ur capacity 30-40times. CAUTION: Those suffering from high blood pressure, heart problems and migraine should do this pranayam slowly and without undue force. BENEFITS: This supply maximum oxygen to the body and removes impurities, thus purifying the blood. It improves concentration power. It is benefical in constipation, indigestion, obesity, asthma, low blood pressure, depression etc. Kapal Bhati Pranayam!!

Procedure : Push air forcefully out. Stomach will itself go in. Duration : Start with 30 times or 1 min. increase upto 5 mins min. upto 10 mins max. Benefits : aabha, tej, obesity, constipation, gastric, acidity, Croesus(liver), hepatitis B, uterus, diabetes, stomach problems, cholesterol, allergic problems, asthma, snoring, concentration, and even cancer and AIDS. Tips : heart and high BP patients, and weak people do it slowly. Swamiji says "dharti ki sanjivini hai kapal-bhati pranayam" and that it "cures all diseases of world".

Anulom Vilom Pranayam!!

Procedure : Hold your right nasal with thumb, breathe in from left. Now open right nasal and close left nasal with middle and ring finger and breathe out from right nasal. Now breathe in from right nasal. Now close right nasal and open left and breathe out and in from left nasal. and so on. Duration : atleast 10 mins. Benefits : heart, high BP, heart blockage, vat-cuf-pit, arthritis, cartilage, bent ligaments, sinual fluid reduced, parkinson, paralysis, neural related, depression, migraine pain, asthma, sinus, allergy Tips : breathe into lungs not to stomach. no organ in stomach absorb oxygen. Do not hurry. Do it slowly. Rest whenever needed (in any pranayam).

SHAV ASAN SHAV DEAD BODY ASAN POSTURE!!!

CAUTION ! Do not sleep while performing Shavasan in order to obtain the maximum benefits. Lie down flat on the back. Keep convenient distance between the feet. Rest the hands a little away from the body, palms facing the sky. Keep the neck straight. The whole body should also be straight, but relaxed. Keep the eyes gently closed. Relax the body from top to toe - bones, flesh, nerves, arteries, organs. Imagine that the entire body is relaxed. This way each and every organ of the body will get relaxed.

1. Close ur eyes. 2. Observe ur natural breathing. Concentrare between ur eyebrows. Remove all incoming thoughts , do it for 15minutes then increase up to One hour. You will find ur self gloing in deep silence, time will come when u will experience going out of ur body.With the eye of the mind, go on visualizing every relaxed organ of the body one by one, from the toe to the top (crown of the head). Reverse the gaze of the mind's eye from the crown to the toe, make a full inspection of the body step by step. Involve the mind whole-heartedly in this process. Muscles are completely relaxed by Shavasan. Energy from the non-fatigued organs is redistributed to the fatigued ones. All the organs of the body, both external and internal are relieved of stresses and strains.It reduces high blood pressure to normal level and regulates respiratory system.Heart disease, insomnia, nervous debility, mental imbalance, lack of memory, fear-psychosis, and many other psychological ailments are alleviated by this asan. Practice of asan after a meal rectifies the digestive system.

P A D M A S A N A__T H E L O T U S P O S E!!!:

Explanation: 'Padma' and 'Kamala' means lotus. The posture resembles a lotus, a very calm, peaceful and holy symbol. The Hindu God, Lord Shiva and the founder of Buddhism, Emperor Gautam Buddha are usually depicted in this posture. This is a basic posture on which many other asanas are based. This is also one of the postures for meditation and many other breathing exercises in yoga.

Description: Sit in the Dandasana posture. Fold the right knee, put the right ankle on to the left thigh, and then pull the left ankle over the folded right leg and place it on the right thigh. The head, neck and spine must be straight. Place the hands on the knees with the fingers depicting the holy sign, as in Chin or Jnana Mudra. Close the eyes and concentrate on your normal breathing. Sit in this posture as long as you can. You can also do many other yogic practices and procedures while sitting in this asana.

Benefits: It improves concentration and relaxes the mind if exhausted or over strained. It's very suitable for meditation, Pranayama and many other yogic procedures. It also helps digestion.

Note: Do not fold legs forcefully. It takes few days for the legs to bend smoothly without pain and discomfort. For the first few days, practice folding only one leg. This half lotus posture is also called 'Ardha Padmaasana'

BENEFICIAL EFFECTS: This asana is referred to as one of the most efficient in Hatha-Yoga. In the traditional texts, it is mentioned with SIDDHASANA (the Perfect Pose). In Hatha Yoga Pradipika, chapter 1, the great Yogi Swatmaratma says:

"Place the right foot on the left thigh and the left foot on the right thigh, and grasp the toes with the hands crossed over the back. Press the chin against the chest and gaze on the tip of the nose. This is called the Padmasana, the destroyer of the diseases of the Yamis.

Place the feet on the thighs, with the soles upward, and place the hands on the thighs, with the palms upwards.

Gaze on the tip of the nose, keeping the tongue pressed against the root of the teeth of the upper jaw, and the chin against the chest, and raise the air up slowly, i.e, pull the apana-vayu gently upwards.

This is called the Padmasana, the destroyer of all diseases. It is difficult of attainment by everybody, but can be learnt by intelligent people in this world.

Having kept both hands together in the lap, performing the Padmasana firmly, keeping the chin fixed to the chest and contemplating on Him in the mind, by drawing the apana-vayu up (performing Mula Bandha) and pushing down the air after inhaling it, joining thus the prana and apana in the navel, one gets the highest intelligence by awakening the sakti (kundalini) thus.

(N.B-- When Apana Vayu is drawn gently up and after filling the lungs with the air from outside, the prana is forced down by and by so as to join both of them in the navel, they both enter then the Kundalini and, reaching the Brahma randra (the great hole), they make the mind calm.

Then the mind can contemplate on the nature of the atmana and can enjoy the highest bliss.)

The Yogi who, sitting with Padmasana, can control breathing, there is no doubt, is free from bondage."

This asana is indicated for the awakening and development of latent physic, psychic, mental and spiritual forces.

During the practice of this asana, the practitioner obtains easily a state of profound meditation, contemplation, worship or prayer. Its persevering practice leads to the revelation of the Supreme Self, Atman, and it makes possible a beatific state of communion/fusion with the Divine (SAMADHI).

While performing Padmasana, the trunk, head, hands and feet form the shape of a pyramid, and this is one of the causes of this asana's amazing effects.

Some yogis consider that when a person is capable of practising it for 15 minutes, without pause, he/she may approach the Pranayama techniques. Padmasana cures constipation, indigestion and flatulence.

It cures the pains in the joints, especially the ankles and knees, and it tones the thighs. The position of the feet determines the rhythm of the blood flow, which will be, consequently reduced in the feet and more intense in the pelvic area and abdomen. The heart will push the arterial blood meant for the feet through the abdominal aorta, and the organs situated in the lower side of the abdomen (the genitalia, kidneys, colon, etc.) will benefit because of this supplementary flow of arterial blood. These organs are thus tones and regenerated.

This asana is highly useful for the women, as it tones the uterus. It leads to a better digestion, if practised daily. It also facilitates a very good control over the sexual potential energy.

Those who wish to be successful in the practice of Padmasana must be patient and assiduous. One must never force when practising Padmasana. If you force, you may break the ligaments from the knees, ankles, or you may even have a menisc fracture.

IMPORTANT NOTE: Before practising this asana, ALWAYS begin with preparatory exercises!

PREPARATORY EXERCISES : The most effective preparatory exercise is: Sit on the floor, feet stretched in front. Bend your left foot. Place the outer side of the left ankle on the palm of the right hand. The wrist supports firmly the heel. Now place the left hand on the inner side of the left knee. Now press slightly the left knee, in a balancing movement, while the right hand lifts the left ankle in order to place it on the right thigh. This balancing movement will go on for 2-3 minutes and it will always stop at the slightest sign of pain. The exercise will be then realised with the other foot. If one joint is more rigid than the other, insist on it. This exercise acts simultaneously on the coxo-femoral joint, the ankle and the knee joints, making them more flexible. Another efficient technique for obtaining a better flexibility of the feet is Bhadrasana, the Throne Pose.

VAJRASANA_THUNDERBOLT POSE !!!

Concept: The vajra or thunderbolt is regarded as the weapon of lord Indra, the lord the gods. Similarly this asana may be regarded as the king of all asanas related with the mind, the king of all the senses. Vajra is major pulse (nadi) directly related with the genito- urinary system which regulates the sensual energy of body. There are over all fourteen asanas in Vajrasana series. All these asanas are related with the digestive system and sensual energy of a person. Therefore control of vajra nadi leads to sublimation and control of sensual energy. Vajrasana series asanas are most recommended in therapeutic yoga. There is hardly one person who has never been afflicted with sensual or digestive problems. After certain age even waist pain is normal problem. The vajrasana series plays an important role in alleviating waist pain, spinal chord or shoulder pain. These are also quite effective during menstrual disorders and abortions like problems or even normal delivery. That is why these days various doctors recommend yoga for safe and normal delivery. There is no time boundation for these asanas with only provision that you are on empty stomach and healthy. One can perform vajrasana even during menstruation. This relives one from pelvic strain, waist pain or burning sensation. During Vajrasana the vital energy flow is towards sahsradhara from muladhara which helps in meditation. Thus the sensual energy is promoted towards spiritual upliftment. Even that person afflicted with sciatica and slip disc who find unable to sit in meditational poses, can practice vajrasana easily. Benefits: Improves and aids digestion Conditions pelvic muscles and brings awareness to posture Good posture for meditation and centering

Contraindications/ Cautions. Knee injuries or problems like cartilage/ligament tears and Ankle problems.

How to do Step by Step: Slowly kneel onto a mat or blanket. Release toes on the floor and bring big toes together. Rest buttocks onto the soles of the feet. Allow the heels to separate until they touch the sides of the hips. Place palms down onto the knees as the arms drape. Observe the how the head and spine can naturally balance over the pelvis. If the lower back is arching forward, draw the tailbone slightly under and move the front, bottom ribs slightly down and in. Sit tall with stillness as you relax the eyes and mind. Breathe slow and normal for as long as the knees and ankles feel comfortable. To exit, slowly lean forward and place hands on the mat. Sit to one side to bring legs forward. Straightened and shake the legs well.

Modifications/Cautions. If the pose is too deep for the knees, place a thick, firm pillow or folded blanket between the buttocks and heels to decrease how far the hips come down onto the feet. Place a thin cushion or rolled up towel under ankles if the stretch is too deep for the ankle joint or if the foot muscles are cramping.
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