Showing posts with label Chakra healing Meditation. Show all posts
Showing posts with label Chakra healing Meditation. Show all posts

12 Steps to Start a Personal Sadhana Practice

 


I encourage you to start a sadhana and make it second nature to your being. Sadhana is a Sanskrit term that means "daily spiritual practice." This means you must commit to practicing it every day. All other practical affairs should be built on top of the Sadhana. 



Here is a guiding framework for you to help make your own sadhana:

 

 

1. BRAHMA MUHURTA 


  • At 4 a.m., get up. Respond to nature's cries. 
  • Brush your teeth and rinse your mouth out. 
  • If at all feasible, take a bath. 
  • Make plans to sit for Dhyana as soon as possible, because Brahma Muhurta is ideal for God meditation.


2. ASANA 


  • Practice sitting in only one Asana at a time, preferably Padmasana or any other comfortable posture that allows you to sit for lengthy periods of time without causing physical strain. 
  • Sit in a straight line with your body, head, and neck. 
  • Sit for at least one hour at a stretch between 5 and 6 a.m., with no physical movement.


3. PRAYER


  • Mentally prostrate yourself before Acharyas, your Guru, and Ishta Devata or Divinity of Choice. 
  • Pray for the happiness, serenity, and enjoyment of all beings. 
  • Recite a few Slokas or Hymns of prayer to generate magnificent ideas. 
  • Only pray for wisdom and dedication.


4. JAPA 


  • Mentally chant the Ishta Mantra for 5 to 10 Malas (108 beads) every day.


5. DHYANA 


  • Simple Pranayama should be practiced for two minutes before going into true meditation. 
  • Feel the Lord's presence and take on his shape inside you. Consider the Lord's traits in and around you, such as purity, love, perfection, all-pervading intellect, bliss-absolute, omnipresence, omnipotence, and omniscience. 
  • Consider Ishta Devata's form right now. When your attention wanders away from your meditation object, recite the Ishta Mantra. This will help to calm the mind. 
  • At night, have another meditation sitting. Meditation is crucial, so don't overlook it. Regular meditation practice is a process of divinizing oneself in preparation for God realization.


6. SVADHYAYA. 


  • Every day, read one chapter or 10 verses of the Bhagavad Gita, or any sacred literature that can improve your psychological and spiritual culture.


7. FITNESS EXERCISES. 


  • Asanas, Surya Namaskara, 
  • Or any other effective exercise for physical movement of the body in whatever manner that is most appropriate for you should be practiced.


8. EAT LIGHT AND SIMPLE FOOD.


  • Maintain a well-balanced diet. 
  • On Ekadasi days, fast or eat just milk and fruits or root. 
  • Every bite of food you consume should be offered to God.


9. SEVA OR SERVICE (BOTH DEVOTIONAL AND SOCIAL).


  • Give one hour of unselfish service every day, or one or more hours on Sundays and holidays.


10. ENERGY  AND POTENCY.


  • For two hours each day, and four to eight hours on Sundays and holidays, practice abstinence from speaking and remain devoid of worldly ideas. 
  • Observe celibacy in accordance with your age and situation. 
  • Limit yourself to once a month for any indulgences. 
  • Reduce it to once a year over time. 
  • Finally, make a lifelong pledge of abstinence.


11. REGULATED SLEEP.


  • Go to bed early, preferably before 10 p.m. It is not required to rest for more than six hours.


12. SPIRITUAL DIARY.


  • Begin keeping a daily journal the day you begin Sadhana. 
  • At all costs, stick to your daily routine; never say tomorrow, for tomorrow never arrives. 
  • The spiritual journal you keep in your secluded Sadhana practice serves as an absentee Guru, reminding you to stay consistent in your everyday habits and spiritual activities.



You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.









Pranayama Helps Aid Meditation


According to Patanjali, the founder of Yoga philosophy, pranayama clears the mind and prepares it for focus. Prana is the vital force or cosmic energy that drives all motion, even that which occurs within an atom. 

The prana—the energy or force—is responsible for all movement, including thinking movement. Prana is electricity. Prana is the energy that allows you to breathe. 

Prana governs your digestion. Although the many functions have distinct names, they are all the same stream or energy known as prana. Control, regulation, or mastery are all terms used to describe Ayama. 

Pranayama is the control or regulation of prana, not the retention of prana. It's about correctly channeling the prana and directing it in the direction you choose.

Inhalation (puraka), expiration (rechaka), and retention (pranayama) are the three primary aspects of pranayama (kumbhaka). 

There's also a part when you don't do anything; your respiration simply ceases. Kevala kumbhaka is the term for automatic retention that occurs without any effort. 

  • This is our initial goal: the breath should come to a complete halt without any effort on our part. 
  • The major goals of pranayama are to cleanse the body and mind, as well as to calm and control the mind. 

You may simply bring the mind to a peaceful condition by doing some slow, deep breathing with complete emphasis on the breath if you are agitated, anxious, or anxious. 

The movement of the intellect and the movement of the prana—here, the movement of the breath—go hand in hand. They are mutually reliant. 


You may control the mind by controlling the prana. 


  • Consider the following scenario: you are actively considering an issue or attempting to comprehend a piece you are reading. 
  • Your mind is completely focused on it; simply break that concentration and pay attention to your breathing. 


You'll be astonished to discover that you're not breathing, or that your breathing has nearly stopped. 

That's why, after such strong focus, you take a deep breath to compensate for the momentary lack of oxygen. It is for this reason that we meditate: to develop prana calm. 

Even the mind's motions come to a halt, so the breath comes to a halt as well. There is full mental, vital, and bodily stillness. 

That is why you are required to sit silently and firmly, without moving your body or blinking your eyelids. As a result, there is no movement of the body, no breathing, and no cognition. 


So, what is the accomplishment? 


  • The goal is to have no waste or underutilization of your body's electricity, or prana. The flow of prana in your body comes to a halt. As every technician knows, there is a build-up of static energy in that stillness. 
  • Heat is created in that static condition. Because of the heat built up, if you sit silently for some time and meditate profoundly, you will perspire abundantly. And it is this heat that makes its way through the entire system. It is this heat that awakens the mental forces, which have been latent for a long time. 
  • Kundalini is the name given to the main component of the power. It is roused not by forceful activity, but by halting all movements and accumulating that static heat within. 
  • Unfortunately, many individuals mistakenly believe that pranayama entails exaggerated breathing or holding your breath until your blood vessels break. That is quite hazardous. 
  • Despite the fact that retention is mentioned in the literature, we should not aim for it at first. It should happen over time. The majority of Yoga texts recommend a 1:4:2 ratio. 


So, a newbie begins by inhaling 10 times, stopping forty times, and exhaling twenty times. You might be able to perform it a few of times before becoming fatigued. That is something that should never be done. You may experience ecstasy, but it is dangerous. 

People claim they feel like they're going to pass out, yet they have pleasant experiences. Don't expect such experiences to be of any use to you. You could eventually encounter something that puts a stop to all encounters. 


According to the Vedas, you should practice nadi suddhi (alternate nostril breathing) on your own for several months, along with other good practices. 


If you follow all of the other yogic disciplines for eating, drinking, sleeping, and so on, you should see results in two to three months. Before you can continue to hold your breath, you must first see and experience the benefits. 


  • The entire body will become light, and all of the senses will be awake, just by practicing nadi suddhi alone.
  •  You're ready for a little retention when you can easily practice nadi suddhi for 30 to 50 breaths at a 10:20 count (inhale for 10, exhale for 20). 
  • However, before moving on to the next phase, make sure you can do at least 30 to 50 breaths at that count. 
  • You should not feel strained even if you are doing it for the 50th time. You are not ready if you become exhausted after 5 or 10 repetitions. Retention should be reduced. 
  • Your exhalation must be effortless at all times. If it's challenging for you, you've retained more than you can handle. 
  • Gradually increase the retention until you achieve the 1:4:2 ratio. You don't need to go beyond that, but you should increase the amount of pranayamas. 
  • So, let's take it slowly and gradually increase our capacity. First, work on your nerves. Nerve cleansing is referred to as nada suddhi. 


Your body must be strong enough before you can hold your breath. 

You should be familiar with your system. It's like to forcing air into a brittle tube, which can rupture. As a result, you must use extreme caution when using pranayama. 

Slow and steady is the way to go if you truly want to reap the benefits. Gradually increase the amount of time you spend on it. 

Our practice is not just focused on pranayama. 

  • The major goal of our practice is to quiet and manage the mind. 
  • You will be able to easily manage your thoughts after you acquire the 1:4:2 ratio. 
  • Then focus your attention on your japa (mantra recitation) or meditation. 

There's no need to rush these things; take your time, do them perfectly, and stick to the discipline. Everything requires some time and a certain way.



You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.












Meditation Techniques


Concentration—trying to focus your mind on a single point—is the first step in meditation. I say any one point because it can vary depending on the individual's taste, temperament, habit, and faith. 

This meditation point, or object, can be a sacred name, a mystic mantra, the cosmic syllable OM, or Amen, OM Shanti, Hari OM, etc., or a form. 

You can approach God in any form you want because there is no specific form of God. 

After focusing on a physical, concrete form for a period of time—Jesus, Buddha, Siva, or Krishna—you can form a mental image of that form. If you don't want to worship God through a human form, you can worship God through a visual image of the sun, moon, or stars. 

Because God is present everywhere and in every form, you can see God and approach Him in any way or form you want. 

When you're trying to focus your mind on one thing, whether it's an idea, a word, or a form, you'll notice that your mind wanders. 

Bring the mind back to the point whenever it runs and you become aware of it. It might have another idea in a few minutes; bring it back. Concentration is the constant effort of bringing the mind back to the point, over and over again. Dharana is the Sanskrit word for it. You have not yet fixed the mind; you are attempting to do so. If that mental fixation lasts a little longer, you're getting close to meditation. 

Meditation is what happens when your concentration is perfect. 

However, don't think you're wasting your time if your mind isn't completely under control. No one has ever been able to meditate immediately. 


“My mind runs here and there; how can I meditate?” 


I hear from a lot of people. That is how meditation works. When you say a mantra, or a sacred word, repeat it in your mind. 

Mental repetition can help you feel the inner vibration. To do so, you must turn your entire mind inward, and only then will you be able to hear the sound within. 

The sound is produced not only when you say it aloud; you can hear an inaudible sound within you called the inner voice. When going into the room, one should be very careful to listen for that sound. You may also see different colored lights during your meditation. Consider that to be your concentration object. 

According to Yoga scriptures, you can meditate on a pleasant dream—perhaps you've dreamed of something divine, or you've dreamed of sages and saints, or you've had a vision of God. 

Another meditation technique is to imagine a candle burning in the lotus of the heart. 

As you can see, there is no one-size-fits-all solution. 

But the most important thing is to focus on only one thing at a time; don't switch around. 


Self-analysis is a different approach. 


  • “Whose thoughts are these?” ask yourself as you observe your mind. 
  • Who's concerned? 
  • Who has a problem? 
  • Who is the one who is bothered? 
  • So, who am I? 
  • How did I come to know all of this? 


The process then is to identify with the knower rather than the mental disturbances. This is a straightforward analysis. Alternatively, simply stand still and observe. Be still and observe what is going on in your mind and body. 


Simply become aware of the subtle movements within you by sitting and watching your thoughts and breath movements. 


Taking yourself to be the mind is an indirect approach: I'm disturbed because I'm having all kinds of desires. This is what I want; this is what I want. Please allow me to resign from everything. 

Allow me to make an offering to humanity or to God.

 “God, take away these annoyances; give me happiness, give me peace,” you pray. Sit and pray with all your heart, fully comprehending the meaning of each word. 

This is also a form of meditation. Another important factor is to prepare the body for meditation. 


In meditation, you try to keep your mind steady and focused on one thing. 


To do so, you must start with your body and try to keep it steady as well. 

That is only possible if you make a firm decision, a sankalpa, that you will not move any part of your body until the meditation is completed. Your body will obey you as soon as it hears this decision. 

However, the decision must be very firm. Every cell in your body will hear the emphasis you place on it. They should be aware that you are a tough taskmaster, and they will not complain.

Consider your mind and body to be small children. You must be firm with them if you want them to behave well. 

  • It is best to sit in a cross-legged position while meditating, keeping the spine erect.
  • Beginners may find it easier to achieve this posture by placing one or more pillows under their buttocks and sitting on the pillow's edge. 
  • The knees will be closer to the floor as a result of this. 

If you find it difficult to maintain your cross-legged position after a while, make a few adjustments, but not too many. If this isn't possible, sit in a chair, but make sure your spine is straight and your chest is well spread out. 


  1. Relax the body rather than making it stiff. 
  2. Don't tense up the body in order to make it strong and steady. 
  3. You will be able to forget about your body once your mind is deeply interested in meditation. 
  4. Sit in the same position until then, keeping your body relaxed and your spine steady but not stiff. Breathing must also be controlled. 
  5. The breath is the connecting link between the mind and the body. As a result, if the breath is regulated, the mind will be as well. 
  6. The mind will remain calm if you breathe slowly and steadily. 
  7. Allow your mental vision to be drawn in. 
  8. Allow the mental eye to turn inward rather than focusing on the physical eyeballs. 
  9. You can focus your mental attention on one of the chakras or plexuses, which are nerve canters in the spinal column. The heart (anahata chakra) or the brow center are the most common (ajna chakra). 


It is best to practice meditation on a regular basis. 

Every day, try to have two sittings. Before sunrise and after sunset are the best times to visit. 

If this is not possible, sit when you first wake up in the morning and before retiring at night. Begin by sitting for 15 minutes and gradually increase the amount of time you spend sitting.



You may also want to read more about Mindfulness Meditation and Healing here.






Meditation for Chakra Healing



It's better to start at the bottom and work your way up when healing your chakras than to start at the top and work your way down.


  • Concentrate all of your energy at the base of your spine to begin. Continue to feel this in your body as you breathe in and out. At this time, every part of your body should be comfortable.
  • Begin by ensuring that you are not carrying any tension in your legs or arms. Our chests and stomachs can also become constricted as a result of the stress. Inhale as you fill yourself with positivity, and exhale any stress you might still be keeping within these various pieces. Muladhara is the name given to your root chakra.
  • Different facets of your career will be dealt with by your root chakra. Money and attitude are also factors to consider. This root chakra is where you'll find something that has to do with your overall survival. If you're having trouble with your job, money, or everything else that shapes your life, it's possible that a blockage is forming in your root chakra. Fear is the worst thing that can happen to this root chakra.
  • It can be located inside the blockage passageways of your root chakra if you are holding on to the fear and tension, no matter what it is about.
  • Enable yourself to clean this part of yourself by breathing in positivity. Any part of your life's overall structure needs to be healed right now.
  • Allow yourself to become as rooted as possible.
  • Inhale for one, two, three, four, and five seconds. Exhale for five, four, three, two, and one minutes.

Become self-sufficient in terms of your financial situation. This has nothing to do with who you are as a human. Getting a lot of money or none at all can result in a very different way of life. Those that already have money are the only ones that say that money isn't everything. Money will provide you with the relaxation and security you need to really explore your happiness. 

What we must note is that we are all living, breathing people, regardless of our financial situation. Needs, wishes, and desires are still present in our lives. 

There are more important things in life than making money. Of course, you'll need funds to cover your basic living expenses. But, apart from that, money does not provide us with any kind of fulfilment. Allow yourself to be free of this form of anxiety.

Remind yourself that your job isn't anything. Many people mistakenly think that their work is their life, but you have so much more to live for. Feel the release of your root chakra at the base of your spine and all the way down your legs. 

The anxiety and tension can only exacerbate the situation. Of course, you will always be concerned about finances, but you do not have to let the anxiety reach a point where it is preventing you from moving forward. 

Breathe in peace and positivity, and exhale all that is limiting you here. Let's move on to the sacral chakra now.

This is referred to as Svadhishthana.

Pleasure is dealt with by this chakra. This energy center is also where you'll find something related to sexuality.

In your lower abdomen, you'll find your sacral chakra. 

You can feel your belly button now and know that your sacral chakra is two or three inches under it. This is the place to go if you're feeling guilty or worried about your relationships.

If you are prone to overindulgence or a lack of enjoyment, it is possible that you will develop a problem in your life. Too much pleasure finding and lust may be a diversion. Everyone deserves to have a good time, but it can easily turn into a habit.

Consider if you've overindulged in something lately. Even food can be an addiction or a means of escape that helps you avoid emotional issues you don't want to face. Feel yourself being freed from this right now.

Another important aspect of the energy that makes up your sacral chakra is sexuality.

  • Have you been having problems with your sexual life lately? 
  • Is there a partner with whom you've been having issues? 
  • Do you feel like there's something missing in this part of your life? 


  • Breathe in positivity and exhale any blockages that are preventing your sacral chakra from fully healing. 
  • Inhale and exhale, inhale and exhale. 


Manipura is the next chakra.

The solar plexus chakra is concerned with your personal strength. Inhale for one, two, three, four, and five seconds. Exhale for five, four, three, two, and one minutes.

This is the source of your inner strength and inspiration. Can you be self-assured and in command of your life? This skill will be discovered in that particular body part. It's important that we don't place any barriers or negativity in the way of our own ability to wield such strength.

The solar plexus chakra is located in the stomach region, just above your belly button and just below your chest. 

  • When you know something is wrong, this is where you can get butterflies in your stomach. This is where you'll find the huge, heavy ball. 
  • You can notice a pit in your stomach when something makes you anxious or gives you an unsteady feeling. 
  • Your solar plexus chakra is telling you that you must take over. This will be a major roadblock if you have any feelings of guilt or humiliation about who you are. 
  • When your solar plexus chakra is blocked, you won't be able to make good decisions for yourself. You must believe in yourself and be confident in your abilities in order to reach your full potential.

Inhale positivity when exhaling something that has been obstructing this area of your body. The energy present here will also influence your sense of self-worth. Your self-esteem is also critical, and you need to be able to cultivate it in order to make better decisions. We need to check in with ourselves so that we can be our own biggest fan. Loving yourself and meeting your needs for getting a high self-esteem is positive and does not make you egotistical; we need to check in with ourselves so that we can be our own biggest fan. Inhale and exhale slowly. Breathe in self-love and exhale any hate or doubt that has been blocking this chakra.

The heart chakra is the next chakra. This is the chakra that deals with love and relationships in general. 

This energy isn't just for regulating interpersonal relationships. It's also in charge of assisting you in controlling your feelings for yourself.

The most significant blockage for this section of your heart chakra would be some kind of grief or remorse. It's in the deepest part of your chest, right between your breasts. The Anahata is another name for it.

This part of your body is where you'll find some kind of happiness or inner peace. When you are happy, your heart will beat faster. When you are unsure of yourself and don't know what to do, your heart may be heavy. All of this will be part of the heart chakra's control.

  • Take a deep breath of happiness and exhale a deep breath of hatred. 
  • Fill yourself with peace and release any grief or guilt you might be experiencing. 
  • Allow yourself to recover from emotional pain and intimate relationships that might have been the source of your blockage. 
  • Breathe in positive energy and exhale all that is restricting you.



Our throat chakra is located above this. This is situated right in your throat. Vishuddha is another name for it. Communication is the focus of the throat chakra.

  • Take a look at your current situation and how you've been communicating and connecting with others. 
  • Do you let anyone know what's on your mind? 
  • Are you willing to stand up for what you believe to be right and true? 

When you spread it words unsaid to someone else, it only fills you with anger. 


  • Now open your mouth wide and take in as much air as you can. Feel yourself filling up with good vibes.
  • Hold it for a few seconds, then exhale as hard as you can, releasing all of the hatred you've been sending out to others. 
  • When you let go of all the negative energy that is being passed around, you will feel elevated and alive.
  • When you don't use your throat chakra properly, it may become blocked. 

Are you a more reserved person who is hesitant to share what's on your mind? This would only serve to further seal off your throat chakra. Allow yourself to connect with others by opening up this part of yourself. Inhale and exhale, inhale and exhale. Allow yourself to be at ease.


Our third-eye chakra is located in the center of our forehead. This is referred to as your Ajna.

Your intuition is represented by your third-eye chakra. It is something that will assist you on your journey through life. Even if they are aware that their third-eye chakra exists, not everyone would be able to access it in their lifetime. 

You must give yourself permission to see the facts. We may be aware that the reality is right in front of us, so we close our third eye because we aren't ready to see it. Now is the time to open this up and be honest with yourself. 

When you clear this blockage, you'll notice that all of your other chakras align as well. 

When you use your third eye to look directly in front of you instead of looking away, you will be able to keep your body at ease and put it together in complete harmony.

  • Inhale and exhale, inhale and exhale. Your imagination, ingenuity, intelligence, and critical thought are all contained within this third-eye.
  • Any kind of deception or distortion you've been feeling, or even constructing on your own, would be a major blockage for this chakra.
  • Feel as if your eyes are opening. Take note of what is right in front of you.
  • Close your eyes once more and take a deep breath in. To really let this third-eye breathe, you do not need to use your physical eyes. 
  • Allow air to flow in and out. Breathe in positivity and reality, and exhale any kind of neglect you've experienced in your life.

Finally, our crown chakra sits atop all of these chakras. Your Sahasrara is the name for this.

Regardless of what you believe in this life, your crown chakra reflects how close you will be to your spirituality. You have a deeper self inside of you that is bigger than the physical body. 

  • Allow the crown chakra to serve as a guide for you. 
  • Feel this take control of you, and allow it to be the driving force behind the rest of your chakras. Have faith in your instincts. 
  • Allow yourself to speak your mind. Feel the love and share it with others. 
  • Trust your instincts to recognize whether something is correct or incorrect. Allow yourself to enjoy yourself, but keep in mind that it cannot be anything. 
  • Keep your feet firmly planted on the ground and in the present moment. Once you've cleared these out, the only way to recover is to do so. 

Consider a physical injury you might sustain. If you scrape your knee, make sure it's clean before applying ointment or a bandage to help it heal. If you don't clean anything thoroughly first, it could trap something bad or poisonous inside, causing it to spread across the body and become much worse than it was before the initial wound.

  • You've cleansed your chakras and given yourself permission to completely cure yourself by breathing in and out, in and out. 
  • Your chakras have merged, and you have a better understanding of what it takes to feel at ease. You're at ease, and you're aware of your surroundings.
  • You are both present and prepared in this moment. 
  • You have a calm and serene demeanor.
  • You've reached a state of full relaxation and comfort. 
  • You have enabled each of your chakras. Now that you know where they are inside of you, it's time to begin the healing process. 
  • You'll be able to refer back to this anytime you need to make sure there aren't any clogs.
  • Since you'll be able to go through the rest of these meditations with a calm mind and a balanced flow through your body, this is the ideal beginner and warm-up meditation. 
  • Return your attention to your breathing. Inhale for one, two, three, four, and five counts, then exhale for five, four, three, two, and one counts.
  • In this step, you can already feel yourself beginning to recover. Allow your body to relax and become more concentrated.
  • We'll start counting down from twenty once more. When we get to one, you can either fall asleep, go about your day, or move on to the next meditation.


You may also like to read more about Meditation, Guided Meditation, Mindfulness Mediation and Healing here.