Showing posts with label Stress Relief. Show all posts
Showing posts with label Stress Relief. Show all posts

Mindfulness Meditation - What Is Loving-Kindness Meditation?





     





    THIS FORM OF MEDITATION CONDITIONS HAPPINESS, PEACE, LOVE, AND MEDITATION WITHIN. 


    It also trains the mind to easily reach a state of loving-kindness and compassion for all creatures, including yourself. 



    These basic phrases underpins the practice: 


    May all creatures be free of pain. 

    May there be no ill will among all creatures. 

    May all creatures be imbued with compassion and love. 

    May all creatures experience true happiness. 




    Loving Kindness meditation  is divided into three sections. 



    To begin, you must mentally create these emotions as intensely as possible. 


    • Make the greatest effort you can, since this one portion determines the outcome of the whole exercise. 
    • It gets simpler to create these emotions the more you nurture them. 


    The second step is to create a strong desire for others to feel the same way you do. 


    • This will take up the most of your practice time and will include many visualizations. 
    • Begin by picturing the people and things for whom you have the greatest appreciation and affection. 
    • Then go on to individuals you don't know as well, then neutral people, and finally total strangers. 
    • Then there are the individuals you hate or have problems with. 


    Finally, broaden this desire to encompass all living things everywhere. 


    • Finally, remind yourself that you, too, need and deserve to feel comfortable, at ease, full with love, and joyful. 
    • Don't undervalue the significance of this; despite our proclivity for selfishness, we find it the most difficult of all people to genuinely love. 




    THE PRACTICE



    Set a timer for your meditation—say, 30 minutes to an hour—but feel free to modify it as needed. 

    Begin your meditation by following the four-step transition to the breath at the nose, counting ten breaths, and then tracking the breath until your mind is calm. 





    1. GENERATION OF INATE FEELINGS AND EMOTIONS.


    • Allow the breath sensations to fade into the background of awareness until you are fully present with a calm, clear mind and well-focused attention. 
    • They should stay in place for the length of your sit, which will help you maintain your focus. 


    Make the following wish: 


    • May I be free of pain. 
    • Bring to mind, as vividly as possible, what it's like to be totally free of any sort of mental or bodily pain. 
    • Make a list of the ways you are now suffering-free. 
    • Reminisce over days when life was simpler and more comfortable. 
    • Make up your own story. 
    • Do whatever it takes to get a clear, powerful feeling of what it's like to be pain-free, fully relaxed, and at peace in both mind and body. 



    Then, without sacrificing your sense of ease and contentment, express the following wish: 


    • May I be free of malice. 
    • Bring to mind, as vividly as possible, what it's like to be totally free of all malice and at peace with everything and everyone. 
    • Pay attention to the calm you're experiencing right now. 
    • Remember, visualize, or do anything else you can to create a clear, powerful sense of being free of ill-will, with no residue of hatred, wrath, or resentment in your heart, as you did previously. 
    • Feel totally at ease with your surroundings. 



    Make the wish: 



    • May I be filled with loving-kindness, without losing these sensations of comfort and serenity. 
    • Bring to mind, as vividly as possible, what it feels like to be overwhelmed with beautiful, heartfelt emotions of love and compassion. 
    • Consider someone you care about and the feelings of tenderness and compassion that they evoke in you. 
    • Remember, visualize, or do whatever you can to create a clear, powerful sense of loving-kindness and profound care, just like you did previously. 



    Make the wish: 


    • May I be really happy, without losing these emotions of comfort, serenity, and love. 
    • Bring to mind, as vividly as possible, what it feels like to be really happy, satisfied, wanting and needing nothing, soaked with the sheer joy of being alive. 
    • Make a mental note of how happy you are right now. 
    • Remember, fantasize, or do anything else that helps trigger happy emotions, like previously. 
    • Sit for a few moments, soaking in the sensation of being free of sorrow, at peace, and overflowing with love and pleasure. 




    2. GENERATING WISHES FOR OTHERS.



    Say to yourself, 

    • "Just as I want to be free from suffering, free from ill-will, filled with loving-kindness, and genuinely joyful, so do all creatures wish for these things." 



    Consider someone you really care for and have positive emotions for, someone who has aided and soothed you in some manner. 


    Make the following wish while picturing this person as vividly as you can, wherever you believe they may be at this time, doing whatever they could be doing: 


    • May (name) be liberated from pain. 
    • May (name) be free of any malice. 
    • May (name) be surrounded by love and compassion. 
    • May (name) experience true happiness. 

    Send these emotions from your heart to theirs, from your thoughts to theirs, as you do so. 


    • Imagine this person's face as they experience a feeling of ease and comfort, peace and goodwill, lovingkindness, and genuine pleasure that appears out of nowhere. 
    • When you've done with this individual, choose another person you care about and do the same for him or her. 


    You may choose as many individuals as you want. 

    If the emotions you've worked so hard to develop start to dissipate, take a few minutes to strengthen them again. 



    When you're ready, consider individuals with whom you aren't as close and for whom you have less love. 


    • These individuals may be coworkers, neighbors, or casual acquaintances. 
    • Select one of them and envision where they are and what they are doing. 
    • Repeat the process of making the wish, sending your good emotions to them as a gift, and visualizing the look on their face when they become aware of those feelings when you can image them in your mind. 
    • Do it once or as many times as you'd want with as many different individuals as you'd like. 
    • Take the time to renew your emotions of comfort, serenity, love, and satisfied satisfaction if they diminish. 



    When you're ready, consider individuals you come across on a regular basis but don't know well, such as cashiers, waiters, or school crossing guards. 



    • Pick one and dedicate the loving-kindness practice to them. 
    • You can do this with as many people as you want. 
    • When you're ready, consider individuals with whom you've had problems or whom you hate. 
    • It may help to remember yourself that they, like you and everyone else, are susceptible to all kinds of pain. 

    Remember that whatever animosity you have against them causes you to suffer, depriving you of serenity and happiness. 


    Similarly, whatever animosity they have against you simply contributes to their own suffering. 



    • Whatever love they feel and whatever genuine pleasure they have can only benefit others around them. 
    • It may be difficult to practice loving-kindness with someone you hate, so start with someone you don't have strong emotions towards or with whom you have just had a dispute. 
    • Imagine him or her in your thoughts, make the wish, give them your good vibes, and watch as they are affected by your good vibes. 




    Carry out this exercise with as many tough individuals as you feel comfortable with. 


    Never forget to replenish your emotions of comfort, serenity, love, and satisfied contentment whenever they begin to diminish. 



    • It is just not effective practice to go through the motions without having these emotions in your heart. 
    • You may need to practice loving-kindness for weeks or even months before you're ready to deal with the most challenging individuals in your life, but that's the objective. 
    • It's essential not to hurry, but you should ultimately build up to those you despise the most—your greatest adversaries, people who have wronged you in ways you haven't yet been able to forgive. 



    When you've gone as far as you can with tough individuals during a session, go on to big groups of people. 



    • Consider the people who reside in your immediate vicinity. 
    • Create a wish for them. 
    • Send your best wishes to them. 
    • Imagine your whole neighborhood being filled with joy, love, serenity, and comfort at the same time. 
    • These priceless emotions are endless in your heart. 
    • They grow more powerful the more you send them out. 
    • Consider your whole city and do the same. 
    • Rep with the rest of your country. 
    • Then go to everyone on the globe, and finally to every sentient creature. 


    Finish by making the wish and giving these similar good emotions to every living thing in the cosmos. 




    3. DIRECTING THE WISH TOWARDS YOURSELF. 



    Now, focus all of your emotions on yourself. 

    Remind yourself that you, like everyone else, are deserving of peace, love, and happiness. 


    The most direct route to loving and accepting others is to love and accept yourself—with all your flaws and faults. 


    Say to yourself, 


    • May I continue to be free of pain since I am no less worthy than anybody else.
    • May I be free of malice for the rest of my life. 
    • May I be filled with loving-kindness in the future. 
    • May I be genuinely happy for the rest of my life. 


    Finish by expressing a strong desire for these emotions to persist, and resolving to behave in a manner that allows this to happen. 

    Make it your mission to embody these priceless mental traits so that you may share them with others. 

    Commit to utilizing this meditation as a model for loving-kindness practice in your everyday life. 




    ONE LAST THOUGHT.



    People often oppose to this technique because they believe it is artificial. 

    Please don't pass judgment until you've given it a go. 

    This is one of the most effective meditation techniques for changing the way your mind functions. 

    You don't have to think that the loving-kindness emotions you put out have any tangible impact on others, but it helps. 



    The idea is that we all have limitless reserves of patience, forgiveness, compassion, love, and happiness. 

    This exercise teaches the mind and heart to access those resources more readily, while also providing a sense of pleasure and delight.



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




    Yoga Props - Recommended Props And Benefits



      ASANAS WITH PROPS 


      To assist them practice asanas efficiently, ancient yogis utilized logs of wood, stones, and ropes. 

      We can extend this concept by inventing supports that enable asanas to be held more comfortably and for longer periods of time without strain. 

      • Yoga asanas need bodily expansion and effort, as well as rest. 
      • More significantly, the motions are designed to position the body properly. 
      • This also involves mental alignment, in which the mind is equally distributed throughout the body. 


      Yoga demands that you be in excellent mental and physical shape to practice. 

      • Nonetheless, in my many years of yoga, I've discovered that even in excellent health, certain postures may be difficult to hold for the necessary amount of time. 
      • Some asanas, however, require body movements that are too difficult for even the healthiest pupils to undertake without assistance. 
      • It is for this reason that I created the practice of using supports in yoga. 


      The practice of asanas has never been simpler, less exhausting, or more pleasurable thanks to these props, which make each asana equally accessible to all yoga students, whether they are weak or strong, young or old, beginners or experienced, or those who need to save energy due to tiredness or injury. 




      HOW PROPS CAN ASSIST. 


      A yoga prop is any item that aids in stretching, strengthening, relaxing, or improving body alignment. 

      • It allows you to do asanas for extended periods of time while conserving energy. 
      • These props enable asanas to be practiced in a more comfortable manner, actively as well as passively balancing the body and mind.
      • One can assist students throughout their practice with the body, but this depletes one's own stores of energy and can prove exhaustive, ineffective and inefficient as numbers grow or while being alone at home.


      To assist in achieving the ultimate posture, we can start by experimenting with common, everyday items like as walls, chairs, stools, blocks, bolsters, blankets, and belts. 

      • We see the importance of props when dealing with individuals who were afflicted by sickness or disease. 
      • By adding additional height, weight, or support to the body, I found that props helped me remember essential motions and minor changes. 
      • The usage of props also enhanced my blood circulation and respiratory capacity. 
      • This prompted me to design props that could be customized to meet the requirements of any person. 


      Yoga asana with props is unique in that it is the only type of exercise that allows for simultaneous movement and rest. 

      • It works by activating muscles, toning the body's organs, and relieving mental and physical tension.
      • Props aid in increasing flexibility and stamina while also relaxing slack and weary muscles. 
      • They aid in the rejuvenation of the whole body while reducing physical weariness. 
      • Yoga students find the practice of asanas with supports to be a highly energizing activity. 
      • It provides them the courage to try harder asanas and guarantees that they are practicing correctly. 
      • Props assist to improve and deepen knowledge of each asana by providing a sense of direction and alignment. They act as silent educators.




      THERAPY AND PROPS. 



      When the body is tired, sluggish, or lethargic, practicing with supports may help. The nerve system calms down, the brain relaxes, and the mind is comforted. 

      • Props in asanas help to develop emotional stability and willpower. 
      • Anxiety, worries, and sadness fade away when stress is lessened, allowing people who are emotionally stressed to deal better with all areas of their life. 
      • The heart, as well as the respiratory, abdominal, and pelvic organs, are relaxed and revitalized as blood circulation improves. 


      Setubandha Sarvangasana, for example, when performed on a wide wooden bench, improves coronary blood flow by relaxing and invigorating the heart without putting any physical pressure on it. 

      • This makes it suitable for those who have heart problems. 
      • Many common illnesses may be relieved by asanas performed with the assistance of bolsters, blocks, stools, or chairs. 
      • They relieve rheumatism and arthritis by regulating blood pressure, easing dyspnea and asthma, and removing stiffness in the back, hips, knees, and feet. 
      • Yoga with props liberates the soul by releasing connection to the body. It aids with the improvement of posture and balance while also enabling you to stretch and relax while practice. 

      Finally, yoga with supports provides a sense of calm and serenity, resulting in a new perspective and renewed strength. Some of the items on the next pages were designed especially for your practice. Others are things you'll discover in your own house. 



      PRACTICE IN FRONT OF A WALL. 


      Standing and inverted asanas benefit from the assistance of a wall to help maintain balance and alignment. 

      • It offers you the assurance that you won't get hurt or overworked while practicing. 
      • In the practice of Tadasana, the wall is very useful. 
      • Make sure you're doing your standing asanas on a flat, level surface. 
      • Do not practice on a mat or blanket, and do not wear socks to prevent sliding. 
      • Shoes limit mobility, cramp the toes, and decrease sensitivity in the soles, reducing your ability to feel all the changes in the posture. 
      • Always practice Tadasana and its variants with bare feet. 




      LIST OF RECOMMENDED YOGA PROPS. 



      The props you see here are likely to be found in your own house. When practicing with props, utilize them in the manner that suits you best.

      I've given some basic recommendations, but the most essential thing to remember is that while practicing an asana, you should feel comfortable and calm. 


      When you practice the asana, the props mentioned below support your whole body, providing you the height you need to better coordinate your movements and maintain balance in the position. 



      1. YOGA PROP - CHAIR. 




      The open back rest of this foldable metal chair enables you to put your legs through it. This allows for a simpler, yet still efficient, torso rotation in sitting twists like Bharadvajasana. 

      When entering Salamba Sarvangasana and Halasana, you may keep your balance by holding the sides of the back rest. Back bends like Viparita Dandasana benefit from it since it supports the torso. 

      Ascertain that the chair is fully stable and that it is securely planted on the ground. 


      2. YOGA PROP - BENCH MADE OF WOOD. 



      This bench should be wide enough to comfortably support your torso and about 60cm (2ft) high. It has to be securely planted on the ground. 

      Cardiac patients, as well as those suffering from migraines or respiratory problems, would benefit from using this bench in their Setubandha Sarvangasana practice. 


      3. YOGA PROP - HALASANA STOOL 



      To support the back and feet in Paripurna Navasana, and the back in Ustrasana, this stool should be 30–45cm (1–1.5ft) high. This stool aids in the practice of asanas that require back, abdominal, arm, and leg flexibility and strength. 


      4. YOGA PROP - STOOL IS LOW AND OPEN. 



      A stool with open sides supports the body in back bends like Ustrasana, making it easier to raise and arch the torso. The stool should not exceed 45cm (1.5ft) in height and should be securely planted on the ground. 


      5. YOGA PROP - HIGH STOOL. 



      This mid-thigh-height stool is useful for practicing standing twists like Utthita Marichyasana. The stool enables you to properly twist your spine and torso without putting any pressure on your back. 

      Make sure the stool is securely attached to the ground and has a broad enough top to comfortably put your whole foot on. 

      The props listed below support certain areas of the body and enable asanas to be sustained for extended periods of time without strain. 

      Beginners, individuals with tight joints or muscles, and people with high blood pressure who require head support in forward bends can benefit from these. 


      6. YOGA PROP - BOLSTER. 




      Bolsters provide support for your body while allowing you to stretch and rest comfortably. The bolster should be filled with thick cotton and weigh about 3kg (7lbs). 

      The bolster should be approximately 60cm (2ft) long and 23cm wide (9in). It should ideally have a cotton cover that can be removed. 


      7. YOGA PROP - BLOCK OF FOAM. 


      To support the head in forward bends and the back in pranayama, a foam block is put underneath stacked wooden blocks. Its measurements are about 30cm (1ft) x 18cm (7in) x 5cm (2in). 


      8. YOGA PROP - BLOCK MADE OF WOOD. 



      In all kinds of asanas, wooden blocks are often utilized for support. They provide support for the legs, knees, or palms in sitting and standing asanas, as well as height to seated twists. 

      A block is used in Ujjayi Pranayama to support the back and open the chest. Blocks offer support for the head and hands in forward bends like Uttanasana. 

      The block should be approximately 23cm (9in) × 12cm (4.5in) x 7cm in size (3in). It may be put on the short side (a), the long side (b), or the wide side (c), depending on your needs. 

      While several asanas in this chapter have a recommended height, you should put the block at the height that is most comfortable for you. 


      9. YOGA PROP - WOODEN BLOCK WITH A ROUNDED TOP. 





      In the standing twist, Utthita Marichyasana, a small block is utilized to increase height. 

      It allows you to twist your body more efficiently and without exerting too much effort. It measures about 5cm (2in) in height and 10cm (4in) in length. 


      10. YOGA PROP - BLANKET THAT HAS BEEN FOLDED. 



      In reclining asanas and pranayama, folded blankets are utilized to support the back, expand the chest, and support the head and shoulders in inversions like Salamba Sarvangasana. 

      In sitting asanas, they offer height, which helps to maintain the torso and spine upright and corrects bad structural posture. Cotton blankets with a size of 2m (6.5ft) × 1.2m (4ft) are ideal. 

      When using one to soften the impact of a chair or a bench on the body, fold it in half three times. To add height to sitting asanas and seated twists, fold in half four or five times. 



      11. YOGA PROP - BLANKET WITH ROLLED EDGES. 



      In reclining asanas and back bends, this is utilized to support the neck, as well as the small of the back in back bends like Viparita Dandasana. 

      In Virasana and Adhomukha Virasana, it helps to alleviate tension on the chest, thighs, and ankles. Four times fold a cotton blanket in half, then wrap it up firmly (see above). 

      Some asanas benefit from the use of these two props. The stretch is enhanced by the belt, which avoids muscle or joint tension. 

      The bandage facilitates total relaxation by allowing you to focus your thoughts within. 


      12. YOGA PROP - BELT FOR YOGA. 



      In the last stretch of Supta Padangusthasana, Urdhvamukha Janu Sirsasana, and Paripurna Navasana, the belt assists in providing the necessary tension without strain. 

      The belt is about 60cm (2ft) in length and is constructed of a sturdy woven cloth with buckles on both ends. 


      13. YOGA PROP - BANDAGE MADE OF CREPE. 



      The eyes retreat into their sockets with the assistance of the blindfold, which is 2.5–3m (8–10ft) long and 10cm (4in) wide. 

      In Savasana and Pranayama, this cools the brain and relaxes the face muscles and neurological system.


      You may also want to read more about Yoga and Holistic Healing here.

      You may also want to read more about Yoga Asanas and Exercises here.



      Yoga For Stress Relief



        STRESS AND ASANAS 


        The most natural treatment for stress is the practice of asanas and pranayama. 


        • Practicing asanas using props increases your stamina and helps you to get the most out of the position without putting too much pressure on your body. 

        Many individuals use tranquilizers, alcohol, nicotine, or comfort food to cope with stress.


        • These may provide immediate comfort, but as we all know, they are just transient fixes that are really counterproductive. 
        • They also have severe side effects that make people feel more stressed. 

        Simple relaxation methods may temporarily reduce stress levels, but they do not address the root causes of stress. 


        • Past yogis and sages have stressed the need of confronting emotional turbulence or worry with serenity and steadiness. 
        • Yoga may assist you in internalizing the good attitudes that enable you to deal calmly with difficult circumstances. 



        DEVELOPING STRESS MANAGEMENT SKILLS. 


        Every person has the ability to distinguish between good and harmful habits and to acquire a sense of ethical behavior. 


        • You may reduce stress that depletes the body's bioenergy by developing healthy habits, such as frequent yoga practice. 
        • The practice of asanas and pranayama is not only the most effective, but also the most natural treatment for stress, with no risk of negative side effects, unlike many other therapies. 
        • Relaxation alone is insufficient to counteract the harmful consequences of stress. 
        • Regular yoga practice, along with a healthy food and way of life, aids in the generation of massive quantities of energy in the body, activating cells and relaxing tight muscles. 

        While the mental effects of asanas and pranayama take time to manifest, with patience and commitment, you will soon notice a sense of mental equilibrium and well-being both during and after your practice. 


        • The five senses of awareness that distract the attention to the external world are pulled inside when practicing asanas and pranayama. 
        • When your mind's restlessness subsides, your whole being becomes quiet and stable. 
        • Negative stress is decreased, while good stress advantages are increased, increasing the resilience and flexibility of the nerves, organs, senses, intellect, and intelligence, resulting in a healthy mind and body. 
        • Clarity, determination, self-discipline, and ethical and moral sensitivity emerge naturally, allowing you to live a peaceful, stress-free life in tune with your surroundings. 



        PRACTICE, ACTIVE AND PASSIVE YOGA POSTURES


        We deal with many various kinds of stress on a daily basis, including physical, psychological, and physiological stress. 


        Only a balanced mix of active and passive practice may successfully counteract the harmful consequences of this. 


        • When talking about yoga with props, I use the phrase "passive practice" since it helps to develop mental serenity, patience, and endurance. 
        • As the name implies, "active practice" is more energetic and usually relates to traditional postures without the use of props. 


        These postures, particularly those involving back bends and standing poses, aid in the development of endurance, energy, and flexibility. 


        • The proportions of active and passive postures will vary from person to person, and even season to season. 
        • On a hot day, reclining asanas, inversions, and resting asanas, for example, are very helpful. 
        • These asanas save energy by slowing the metabolism. 
        • Standing, back bends, and inverted asanas activate the body's systems throughout the winter months, helping to combat common illnesses including colds, coughs, chest congestion, and sinusitis. 



        TIMING AND SEQUENCING OF YOGA ASANAS


        Sequencing refers to the practice of asanas in a certain sequence in order to optimize their efficacy. 


        • Excessive vigorous practice may lead to egoism and exhaustion of the body's systems. 
        • Too much passive practice, on the other hand, may lead to melancholy, lethargy, restlessness, and irritation. 

        As you learn more about yoga and your own body, you'll be able to fine-tune your practice's sequences to reach the perfect balance of energetic and passive postures. 


        • You'll be able to hold postures for longer periods of time as your endurance and flexibility improve. 
        • An asana's impact cannot be achieved in a matter of seconds, and time is determined by energy, intellect, and awareness. 



        ASANAS WITH PROPS 


        If you're stressed out, have a small injury, or are tired in any manner, it's better to practice yoga with supports. 


        REDUCING STRESS


        The use of basic props reduces tension and allows you to maintain the position for extended periods of time.


        Yoga asanas with props are unusual in that they are the only type of practice that allows for both movement and rest at the same time. 


        • It works by activating muscles, toning the body's organs, and relieving mental and physical tension. 
        • Props aid in increasing flexibility and stamina while also relaxing slack and weary muscles. 
        • They aid in the rejuvenation of the whole body while reducing physical weariness.
        • Yoga students find the practice of asanas with supports to be a highly energizing activity.
        • It provides them the courage to try harder asanas and guarantees that they are practicing correctly. 
        • Props assist to improve and deepen knowledge of each asana by providing a sense of direction and alignment. 
        • Invariably props as simple as a wall can act as silent educators and guides.



        You may also want to read more about Yoga and Holistic Healing here.

        You may also want to read more about Yoga Asanas and Exercises here.




        What Is Stress According To Yoga?



          STRESS: A YOGI'S GUIDE TO UNDERSTANDING IT. 


          Stress has existed since the dawn of humanity. The ancient sages recognized the effect of everyday life's tumult on the mind and body. 


          Yoga may help you separate your thoughts from this turbulence and confront the consequences of stress with calmness. 


          • We are exposed to stress from birth and spend our lives adapting to it. 
          • For a number of reasons, some of us manage better than others. 
          • It may be due to a person's personality, surroundings, or physical state. 
          • But, at some point or another, everyone must cope with the consequences of stress, and in order to do so, they must develop and discipline their intellect, physical body, psychological body, and spiritual body. 
          • With different degrees of effectiveness, we all develop methods of dealing with stress, monitoring and limiting its effects. 


          Yoga is one of the most complete and effective ways to address this issue. 


          • Stress isn't a new phenomena; it's been there for a long time. 
          • Even if our forefathers did not face the same pressures as those of us who live in contemporary, technologically sophisticated societies, even mundane occurrences may create inner anguish.
          • Since the dawn of civilization, people have looked for ways to relieve stress. 


          Because of Patanjali's knowledge of stress, the Yoga Sutras begin with the statement "Chittavritti niruddha." 


          • This translates to "managing the stress-inducing thought waves or mental swings." 
          • He goes on to explain how yoga may assist in coping with difficult circumstances.




          THE REASONS FOR STRESS. 



          We all seek temporary solace in fleeting pleasures. 

          Our wants, needs, and demands are never-ending. 

          We are often pushed in two ways: 


          • On the one hand, the external world entices our minds and draws our attention inexorably to it. 
          • On the other hand, we want to gaze inside, to uncover our inner selves and the essence of our existence. 
          • This struggle entangles us in a web of want, discontent, and wrath, manifesting as pain, fatigue, and shortness of breath.




          THE SENSES WHEN CONTROLLED. 



          The mind has direct influence over the senses. To control the senses, you must first master the intellect. 


          • We may separate our senses from the intellect by relaxing them and directing them inside. 
          • The senses are under control when a person is tranquil and in a meditative frame of mind. 
          • External events no longer create stress at this stage. 
          • Only then can one reflect on the emotional forces at work in one's life and choose what should be discarded or changed. 



          Yoga brings your body and mind into balance. 


          • Breathing at a steady speed and rhythm calms the body and detaches the mind from the stresses of the outside world. 
          • When regular tasks are completed efficiently and effectively, this therapeutic impact may be felt in your daily life. 



          The dynamic energy of a calm individual does not diminish. 


          • There are no typical stress symptoms like migraines, tiredness, or hypertension while you're in this condition. 
          • Regardless of the external circumstances, the mind stays calm and collected, and the body remains disease-free.




          OUR COLLECTIVE HABITAT - THE WORLD OF TODAY. 



          The contemporary world's technical and scientific advancements do not guarantee happiness. 


          • People are unthinkingly caught up in the chase of money, success, and worldly pleasures, which has resulted in higher levels of stress in contemporary life. 
          • More knowledge is currently available than ever before thanks to the information explosion. 
          • Surprisingly, rather of reducing stress, such scientific and technical advancements have exacerbated it. 


          Financial security demands, the need for fame and achievement, and the desire for worldly pleasures all contribute to a state of worry and hurry. 


          • Our spiritual life, mental tranquility, and physical health will all suffer as a result. 
          • You lose your capacity to see reality clearly if you are caught up in a whirlwind of continuous challenges and rivalry. 
          • You may unconsciously distort the truth to fit your own personal objectives, missing out on friendliness, honesty, and compassion in favor of deception, dishonesty, or pride. 



          A mind that is disconnected from the heart is an uncultivated mind. 


          • To enable the emotional center to arise, the head's intellect must be regulated. 
          • Peace of mind, stability, and happiness can only be attained when the brain and the heart are in harmony. 
          • Egoism and pride lead a person to lose touch with their emotional center. 
          • You must grow emotionally as well as intellectually to attain a completely integrated personality. 


          Only then will you be able to manage the pressures and strains that sometimes throw you off balance. 

          Stress will emerge physically and emotionally via tightened bodily muscles, stiff facial expressions, and unpleasant behavioral patterns as long as your heart and mind stay apart.





          CHANGING FORMS OF NOURISHMENT, DIETS AND FOOD 



          The food we consume and the environment we live in must both promote stress-free life. 

          We will be on our way to a healthy lifestyle if we increase our consumption of fruits and vegetables and feed our senses with soothing smells, sounds, and sights. 


          Food is divided into 16 categories in the Upanishads, ancient Indian texts written between 300 and 400 BCE. 

          • Ten parts are considered waste, five parts influence mental energy, and one component is essential for intellect. 


          Food may have both good and bad impacts in this system, depending on the surrounding environment, geographical and climatic circumstances, and a person's constitution. 



          Food has three characteristics according to yogic science: sattva, rajas, and tamas:


          • Sattva is the well-balanced and contemplative element; 
            • Sattvic cuisine is clean, healthy, and fresh, and contains fruits and vegetables. 

          •  Rajas is the energy that wants to accomplish, achieve, or create;
            • Onions, garlic, and pungent spices, which are found in Rajasic cuisine, are stimulants. 

          • Tamas is the energy of lethargy and decay. 
            • Heavy and enervating substances, such as alcohol and meats, are said to be tamasic. 
            • Junk food is a relatively recent word, but its characteristics are unmistakably tamasic. 



          Every action in our contemporary society is quick, including activities involving food and how we consume it. 


          • Junk food, as well as food from cans and packets, has a significant detrimental effect on the human body. 


          The mind is as alert after a meal of sattvic food as it was before it was eaten, while the mind becomes dull and sluggish after meals that are mostly rajasic or tamasic in character. 


          It is equally essential to maintain a healthy mind and a well-nourished body. 


          • The eyes, ears, nose, tongue, and skin are the five sense organs that lead to the mind. 
          • The senses need proper nutrition in order to have greater mental control. 
          • The mind is nourished by soothing music for the hearing, soft, natural light for the eyes, or beautiful, tranquil landscape for the eyes, and fresh clean air and the smell of flowers for the nose. 
          • The tongue requires meals that are nutrient-dense and finely flavored. 
          • It is necessary to keep the skin clean, smooth, and supple. 


          Finally, the mind must be nourished by cultivating mental clarity.





          STRESS, BOTH POSITIVE AND NEGATIVE 



          Individuals who are stressed are more likely to generate innovation and strive for success. This is a good kind of tension. 


          • Negative stress may cause health problems, sadness, and inaction. 
          • Yoga teaches you how to turn negative tension into a pleasant experience. 

          The cumulative impacts of stress may be harmful to your health and mental well-being. 


          • Today, there is a rising understanding that stress is harmful to one's health. 
          • It has the ability to paralyze you and make you feel disjointed and unbalanced. 

          Stress, on the other hand, may increase desire to create and accomplish.


          • This kind of stress may be both beneficial and not so beneficial in the long run.




          STRESS IN ITS MANY FORMS. 



          Positive and negative stress must be distinguished properly. 


          • Negative stress makes it difficult to cope with sickness or emotions of insecurity. 
          • It may be latent, like other illnesses, but it can cause physical signs like tremors or labored breathing. 

          Despite the fact that positive and negative stress are two sides of the same coin, one kind typically takes the lead. 

          Every individual must discover a method to convert negative stress into good energy, which can then be used to cultivate a healthy mind and body. 


          1. Physical, physiological, intellectual, emotional, and spiritual stress have an impact on the mind, body, and emotions.

          2. The consequence may be tight or stiff muscles and joints, skeletal bone atrophy, body system slowness, or essential organ sluggishness. 

          3. Continuous stress produces muscular contraction, severe muscle and joint pain, and stiffness in the jaw or face muscles, which are all linked to emotional and physical strain. 

          4. Indigestion, irritable bowel syndrome, headaches, migraines, a sensation of tightness in the diaphragm, dyspnea, and sleeplessness are all symptoms of stress.




          THESE ARE THE WAYS WE REACT TO STRESS. 



          Varying individuals have different degrees of intensity when confronted with a stressful circumstance. 


          • Some people get enraged, while others become confused or sad; in the end, stress causes disease, premature aging, and even death. 
          • The link between the body, mind, and emotions has been proven by the study of psycho-neuro-immunology, but ancient yogis understood it millennia ago. 
          • The health of the mind is mirrored in the body, according to yogic science. 
          • Psychological stresses put a strain on all of the body's systems.





          STRESS REDUCTION. 



          The body and mind must be treated as one in order to decrease stress. 

          The muscles, the diaphragm, and the neurological system store the tension associated with stress. 


          Stress is lessened when these regions are relaxed. 


          • Physically, stress affects the organs of perception and the central nervous system. 
          • Yogic deep relaxation techniques have a significant impact on all bodily systems. 
          • When a portion of the body is tense, blood flow to that region of the body is reduced, which lowers immunity. 
          • Yoga focuses on that region to release stress and increase blood flow throughout the body, which helps to keep the heart rate and blood pressure in check. 
          • Rapid, shallow breathing becomes deep and slow, enabling the body and mind to take in more oxygen and eliminating tension.



          You may also want to read more about Yoga and Holistic Healing here.

          You may also want to read more about Yoga Asanas and Exercises here.