Showing posts with label yoga meditation. Show all posts
Showing posts with label yoga 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.






So-Hum Meditation

 



We sit silently and monitor our breath in So-Hum meditation, much as we do in Empty Bowl meditation, but we add the sounds So on inhalation and Hum on expiration. (Only quietly; the noises are not spoken loudly.) 

It becomes light when music, breath, and consciousness come together. Every atom emits light and heat energy, which is a quantum wave, as we've seen. 

When we pay attention to our breath and begin to feel So-Hum, So-Hum with it, our breath transforms into a quantum wave that emits light. 

The third eye is where you may view the brightness of life. Expiration (breathing out) is the opposite of inspiration (breathing in). 

With its first breath, a child's existence reveals itself with inspiration. 

When someone dies, we refer to him as having expired. The air has been extinguished. The word hum implies "I" or "individual ego," as well as "He, the Divine." 

So, as So enters, life force enters, and Hum, ego, our finite personality, exits in the natural path of So-Hum meditation. 

That is what So-Hum meditation is all about. You are inhaling life when you inhale So. 

You are expelling ego and restriction as you exhale Hum. 

When So-Hum meditation is done correctly, it leads to the individual's unification with the global Cosmic Consciousness. 

You will move beyond cognition, time and space, cause, and effect, and so forth. Limitations will be obliterated. 

Your consciousness will empty itself, and because of that emptying, it will expand, bringing serenity and joy as a blessing.



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





Empty Bowl Meditation

 

 

  • Sit comfortably and calmly on your knees with your hands up and open, as if they were empty bowls.
  • Open your mouth slightly and place your tongue behind your front teeth on the roof of your mouth.
  • Begin by focusing on your breathing.
  • Allow your lungs to breathe naturally without exerting any effort. Simply observe the flow of your breath. Inhale deeply.
  • Take a deep breath out. Air contacts the inside of the nostrils during inhalation.
  • Keep an eye on your breath. Exhalation causes air to pass through the nose once again.
  • The air coming in feels chilly, while the air leaving feels warm.
  • Let your mental focus enter your nose for a fraction of a second! Sit in the nostril and observe your breath: ingoing, outgoing, ingoing, outgoing, ingoing, outgoing.
  • Allow your lungs to do their thing. You're just sitting there, watching.
  • After five minutes, pay attention to your breathing.
  • When the lungs inhale, the air travels through the nose, the back of the throat, the trachea, the lungs, the heart, and the diaphragm.
  • Deep down beneath the belly button, you will come to a complete stop.
  • The breath comes to a halt for a fraction of a second. Stay at that halt, then track the breath as it reverses direction as the lungs exhale.
  • Come up via the diaphragm, heart, lungs, trachea, and throat, back to the nose, and out of the body. Exhalation pushes air out of the body until it reaches about nine inches in front of the nose, when it comes to a second stop.
  • Stay at that stop for a while longer. The importance of these two stops cannot be overstated.
  • The first halt is behind the belly button, and the second is in space beyond the body. Because time is the movement of breath, time stops while your consciousness rests in these two pauses.
  • Because thought is the movement of breath, when the breath ceases, the mind also stops. You just exist without a body, a thought, or a breath when the mind falls quiet.
  • You will become an empty bowl in that pause, and when you become an empty bowl, holy lips will touch you. God will come to you and lavish his love on you.
  • You don't have to look for God because God is looking for you. God has been looking for an empty bowl to fill with his love since the beginning of time.
  • But there's desire, ambition, business, competitiveness, success, and failure in every bowl. Simply sit calmly and remain at the halt. That halt is a door. Simply open the door and leap into the abyss below.
  • You will be surrounded by an incredible sense of tranquility and quiet. Morning and evening practice this meditation for 15 minutes each.
  • You will finish your time in the pauses organically growing over the days, weeks, and months until, finally, inner and exterior will combine, and everything will happen within you.

NOTE: You may do this meditation in a prone posture if it is more comfortable for you.




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











Mental Discipline is Key to Meditation

 


Meditation is a practice that unifies the body, mind, and awareness. Meditation makes life a blossoming delight of beauty. Life without meditation is a jumble of confusion and deception. Meditation was formerly thought to be a way of life in ancient times.

True, meditation is not distinct from daily life, yet we must practice techniques, methods, and systems as a discipline. Once we have learned a kind of meditation, we carry that discipline with us in all aspects of our lives. It, whatever approach you choose, whatever system you follow, please do so in accordance with your teacher's instructions.


But, exactly, what is meditation and what isn't? 

Meditation is not the same thing as focus. We restrict the mind when we concentrate, and a restricted mind is a narrow mind. To explore into any subject, solve difficulties, learn a language, or fly an aero plane, we need that constrained, focused, concentrated intellect. We require it. However, this is not the case with meditation.

We develop a wall of resistance when we concentrate, and we lose energy when we try to regulate our thoughts. Some individuals meditate in this manner for an hour and then feel exhausted, denying everything, saying no to all ideas and perceptions, and attempting to focus the mind. Meditation, on the other hand, is all-inclusive, whereas concentration is all-exclusive. Meditation is a state of open, non-choiceful consciousness. Everything is ok.

Meditation allows you to say yes to everything, whereas focus allows you to say no to everything. It is essential to concentrate. There is an effort creator everywhere there is effort. The ego is the one who creates the effort. 


Concentration feeds the ego, which is the creator of the effort. 

The more concentrated you are, the more ego you will have. There is no effort and no effort-maker in meditation. As a result, there is liberty. You're simply sitting calmly, listening to everything, whether it's a bird's song, a child's scream, or the rustle of leaves.

Every sound is appreciated. Allow any sound you hear to come to you. When you listen to the music, you become the focus, and the sound rushes toward you, wanting to meet with you. 

You become the center when you listen to any form of sound without judgement, criticism, loving or rejecting it. All sounds rush toward you, attempting to melt into you. 

Pay attention to the sound. Allow yourself to get swept away by it. Don't fight it. Then something extraordinary happens. 


You're left with nothing. You revert to a state of silence and pure existence. Allow a breeze to flow through you when it comes your way.

There will be no opposition if there is no effort. Keep in mind that silence is not the opposite of sound. Every sound fade into silence. Sound comes to meet you and melt into you because you are that serenity. Look at any item, such as a tree, a lawn, or even a wall.

There is no judgement, no choice in the gaze, only choiceless observation. Listening and gazing are both acts of awareness. There is no need for effort or attention. Concentration comes naturally when you're conscious when you're meditating. It has been presented to you as a present. However, you lack meditation when it comes to focus and decision-making.

Thinking ends, breathing quietens, and one just existing as pure awareness in extended, empty consciousness. There is a lot of happiness, beauty, and love in that condition. When individual awareness joins with Cosmic Consciousness, one transcends space and time. It makes no difference whether the eyes are open or closed in such state.

Because this state is your genuine nature—love, happiness, beauty, and awareness—it arrives as a breeze without invitation. Fear, despair, anxiety, worry, and stress are all absent. Anxiety, worry, and tension become visible to the observer.

Healing takes place in that condition. This is what discipline is all about. 


Discipline denotes learning, and a disciple is learning. 

As a result, we must master the skill of discipline. Discipline entails placing things in their proper places.

Thought has its proper place, desire has its proper place, job has its proper place, and duty has its proper position. Our lives become more harmonious when we practice discipline. As a result, discipline and meditation complement each other. There is no meditation without discipline, and there is no meditation without discipline. They are one and the same.


Meditation trains the mind to be disciplined.

A dominating mind is the so-called concentrated mind. A perplexed mind is in charge. A mind that is free, awake, and aware, on the other hand, is pleasant. That's a disciplined intellect you've got there. And life's scent is discipline. Life is never a celebration without that scent. Sit with your back straight as you meditate.

Sit in the Lotus stance if you're able (or Half Lotus if that is more comfortable for you). If it isn't comfortable, sit on a chair while maintaining your spinal column's upright position. You may expand the time you spend in the Lotus to one, two, or even three hours with consistent practice. Enlightenment will come quickly if one sits properly in a Lotus stance for three hours each day. The Lotus posture encourages the heart to expand. Breathing slows and ceases and thinking slows and ceases as well. Suffering is created by thinking, therefore going beyond thinking is going beyond suffering.


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




4 Steps to Help You Overcome Relationship Anxiety



There is no way to predict when or how someone may develop an anxiety disorder with certainty. Fortunately, there are measures that can be taken to help reduce or eliminate the symptoms. Any of these measures are outlined in this book.


Simple Steps to Help You Overcome Relationship Anxiety:


1. Maintain your Composure

You must have developed the habit of critiquing everything you do. It's natural; we all have an inner critic who enjoys sowing doubt and filling our minds with nervous thoughts. If this happens, the first thing you can try to do is calm down so that things don't get out of hand. Meditation relaxes the nervous system and allows you to build a barrier between yourself and those destructive thought patterns. You'll discover that you don't have to respond to every thought that enters your head. So, take a few deep breaths and set aside some time for meditation.

2. Analyze what you Really Know

The next move is to pinpoint the specific negative circumstance that is causing you anxiety. This is because the majority of the things that cause us anxiety are founded on our own imaginations. So, if your relationship is causing you distress for some cause, look into it and figure out why, focusing only on evidence rather than opinions. This will assist you in thoroughly comprehending your current condition as opposed to any imagined loss.

3. Take Care Of Yourself

When you're worried about your relationships, it's important to focus on taking care of yourself first. Do just those things that will encourage your health and make you feel safe, rather than acting out against your partner or trying to get reassurance.

4. Heal from the Inside Out

You've already figured out that these are the only steps you need to take in order to maintain control of yourself, not your partner.

Heal yourself from the inside out; this is the only way to deal with these potentially negative emotions that arise from inside. It is possible to be concerned and conscious of oneself without feeling nervous.


Mindfulness-Based Meditation (MBM)


Mindfulness-Based Meditation is the most common form of meditation used to treat anxiety disorders. This form of meditation can be traced back to Jon Kabat-Zinn, the founder of the Mindfulness-Based Stress Reduction Approach, who initiated the mindfulness movement. 

The Mindfulness-Based Stress Reduction Approach's main goal is to teach people how to fully stop worrying thoughts. This can be accomplished by practicing mindfulness, determining the source of fear in your body, understanding your thinking process, and learning how to better deal with painful emotions.

While practicing MBSR with a teacher is preferable, you can get the same results by taking online courses.


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

Meditation for Generalized Anxiety Disorder - GAD


If you suffer from Generalized Anxiety, as discussed previously, consistent regular meditation will help you overcome anxiety and reduce increased stress in your body. 

Since yoga has a lot to do with meditation, if you've ever taken a yoga class, you've already taken a solid first step toward finding the peace you need.

Again, you won't need a lot of time to meditate at first. You could just need a few minutes. Make an attempt to set aside some time per day to meditate. You will gradually increase the time as you become more familiar with the process and learn how to relax
and discover what it feels like to be relaxed.

GAD is nothing more than unrelenting fear, worry that refuses to go anywhere. 

Meditation teaches you how to cope with your fears and emotions without allowing them to control you. Your anxiety is more likely to decrease after you've accomplished that.


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

4 Ways to Overcome Difficulties to Meditation



Meditations have a number of drawbacks resulting in hindered progress for the novice. It might be difficult for you to meditate or be conscious. 

You may find it difficult to focus without allowing the critic voice to talk, or you may feel too busy or anxious, as if there is just too much to do to sit around and breathe in and out.

Different people have different wiring. Some people find it difficult to just sit around and do nothing. They are used to being constantly on the move. 

Also, even though you attempt to relax, you can find that you are unable to prevent difficult thoughts from taking over.


The best advice for overcoming these challenges:


1. Keep the innate mechanism of meditation in mind.

You should be aware that this is going to take some time. This is not something you can learn in a day. You will experience odd feelings when you first begin meditating. Your mind will bother you, making you feel as though you are wasting your time by simply sitting around doing nothing. You'll become enraged and frustrated. Regardless of all of this, stick to it faithfully. It would undoubtedly improve. Expect the first meditation session to be difficult; it may not be. As amusing as it might sound, mastering the art of doing nothing takes time and practice. It will get easier in the end.

2. Make time for yourself!

Since you've realized that meditation can take time, it's best to set aside time for it. Schedule it in your calendar the same way you would a job or an appointment. Make it impossible for yourself not to train. There's no excuse why you can't miss practice for a day. Simply maintain your self-control.

3. Tell yourself that you must complete the Self-Love Task of Meditation! 

When you have a lot of things to do and achieve but still manage to fit in time for a quiet moment, you can almost always find that that calm moment helped you return to your day more conscious and faster at solving problems.

4. Keep A Journal of your progress and honestly state whether or not your anxiety is decreasing. 

After a short period of constant meditation, ask yourself questions like: Were you able to explore anxious thoughts without questioning or judging them?

  • Have you been able to get a moment of concentrated observation? 
  • Were you at ease, comfortable, and aware? 


If you're still experiencing disturbing thoughts and anxiety that is persistent and severe after a while, speak to your doctor about other treatment options.


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



6 Steps to Deconstruct Relationship Anxiety Using Mindfulness Meditation



Here are some simple meditation steps to get you free of anxiety right away:


1. Take a seat upright in a chair with your palms flat on the concrete.

2. Concentrate on the breathing. Keep an eye on your breathing. Do not attempt to change your breathing pattern; instead, simply watch and study your body as you breathe in and out.

3. You can become overwhelmed or need to concentrate on something else. Ignore and defiantly deny this urge, focusing instead on your breathing.

4. Anxious thoughts may enter your mind at this stage. It's to be planned.

Rather than shutting them down, remember them and then return calmly to control of your breathing.

5. Keep this calm, non-critical observation going for at least ten minutes.

6. Open your eyes slowly and notice how you feel. Don't try to understand what you're feeling; simply experience it.

Meditation is a simple method. All you have to do is embrace your surroundings and the world around you. Keep an open mind. Keep an eye on things. After a while, this meditative activity will spill over into other areas of your life as you focus on yourself and observe rather than dwelling on anxious or stressful circumstances and overreacting.


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



5 Types of Anxiety Disorders to Overcome

 


Being nervous is a common phenomenon, as previously mentioned. With the way the world works, it's almost difficult to avoid experiencing anxiety on a regular basis. We are predisposed to participate in behaviors that can trigger anxiety, such as taking tests, asking someone out on a date, and making important decisions, among other things.


Anxiety disorders can take many different forms. The word anxiety disorder is merely an umbrella term that encompasses a variety of disorders that fall within its scope:


1. Social Anxiety (Social Anxiety Disorder)

Everyday things can quickly spiral out of control for socially anxious people. This community of people is highly self-conscious, and they are afraid of being judged and scrutinized by others. This phobia is only associated with those situations:

Fear of appearing in public

Having meals in the presence of others

Others, in extreme situations, suffer from it even though they are just exposed to other individuals.

If you're experiencing these signs, you may be suffering from social anxiety.


2. Generalized Anxiety Disorder (GAD)

Generalized Anxiety Disorder causes victims to experience unfounded anxiety as well as the lingering fear that something bad is going to happen. These emotions are often exaggerated and, in most cases, unbelievable.


3. Post-Traumatic Stress Disorder (PTSD) 

PTSD does not only affect troops and prisoners of war, contrary to common opinion. This anxiety disorder develops when a person is confronted with situations that may terrify or hurt him or her physically. Various incidents, natural or synthetic disasters, and abuse forced on them are all examples of stressful experiences that can quickly lead to post-traumatic stress disorder. PTSD is characterised by three symptoms:

  • Flashbacks, nightmares, and detailed recollections of the events leading up to this stage.
  • Insomnia, combined with an inability to focus, exacerbated feelings of rage and frustration.
  • A strong desire to avoid locations, objects, or events that serve as daily reminders of the traumatic event.


4. Panic Disorder

People with panic disorders have terror knocking on their door on a regular basis. Sweating, severe palpitations (usually irregular), and chest pains are also common symptoms for those who are affected. Furthermore, none of these incidents come with an alert, and the threat of another assault only adds to the anxiety. In severe cases, patients can feel as though they are choking and show signs that they are having a heart attack.


5. Obsessive-Compulsive Disorder (OCD)

When the word OCD is used, many people associate it with hand washing and turning on and off lights. Many details about people who suffer from OCD, however, remain a mystery to many people. OCD is characterized by recurring repetitive behaviors and thinking patterns (obsessions). Obsessions include the following:

  • The fear of being contaminated by germs
  • Thoughts of hurt, religion, or sex are unwelcome.
  • Aggressive thoughts directed at oneself or others
  • All is arranged in perfect symmetry.

Organizing things in a certain manner, having an overwhelming need to clean the surroundings and wash hands, and counting and checking things regularly to ensure that they are in order are all examples of repetitive behavior.


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



How Can Meditation Help Your Relationship?

 


Meditation can help you avoid anxiety in your relationship in a variety of ways, here are a few:


Communication Restrictions

A healthy relationship necessitates communication. If there is a breakdown in communication

If your relationship is good, it has a chance to be successful and long-lasting.

Meditation will liberate you from within, making any obstacles to good communication in a relationship much easier to overcome.


Toxic Personality 

No sane person wants to be in a relationship with a toxic person.

However, toxicity often occurs as a result of clashes between opposing personalities. You may be concerned that your personality is causing your partner excessive stress. You can experience a lot of anxiety as a result of this concern. Meditation will help you improve your current situation. You must have borne the emotional and mental baggage for many years without relief as a human being. 

This could cost you your life, in addition to a series of outbursts triggered by emotional imbalances. You must shake off the baggage you've carried around, much as snakes shed their skin and dogs shake off water from their coats, before you can effectively rejuvenate yourself.


Anxieties

When the mind is free of anxiety, it is much easier to be comfortable and, as a result, to extend that happiness to others. 

What you have on the inside is what you would reflect to others. This will reduce your anxiety, and you'll find yourself at peace with your partner. Your spouse will feel obligated to reciprocate, and you will step on in life as a happier and more driven person.


Previous Relationships

This is a common source of strained relationships and unnecessary anxiety.

Meditation will assist you in recovering from any previous heartbreak. Since the mind is content and alert during meditation, it can greatly heal the body, heart, and soul. It brings the mind into balance and initiates the healing process.


Thankfulness

The effect of meditation on your outlook is a powerful motivator to meditate for a healthy relationship. Meditation will help you calm and manage your feelings, which can help you maintain a positive outlook. 

People who are grateful are generally happier in their relationships and feel closer to one another. Gratitude will keep you focused and appreciative of your partner's positive attributes. In exchange, your partner will feel valued, and your relationship will be improved.


Workplace Anxiety

You may be under a great deal of stress at work directly affecting the quality of your personal relationships elsewhere. Reducing this work related anxiety with the help of meditation can indirectly alleviate the tensions in your most intimate relationships.



Your Positive Attitude!

Meditation allows you to maintain an optimistic and charismatic demeanor. 

It helps you become more present, concentrated, efficient, and even creative. Your ability to think outside the box and learn new things will develop. 

Positive emotions do, in fact, allow you to communicate openly with others. It encourages us to be more accessible, approachable, and also solidifies our feelings of belonging to others, even strangers. 

To clarify, you'll notice that on days when you're nervous and depressed, you're less likely to strike up a conversation with the person in line behind you at the bank. This is due to the fact that stress makes us greedy and self-centered. 

On the other hand, when you're feeling fine, happy, and excited, you're more likely to strike up a conversation with a stranger, or even consider if someone needs assistance getting through a door. 

According to studies, laughter, which happens only when you are happy, makes you more open to new people and aids in the formation and strengthening of relationships. It also makes you persevere in the face of adversity. 


A difficult partnership can be a source of difficulty. 

We will all face difficulties in our relationships, but only a small percentage of us are born with innate strength and the ability to persevere and bounce back quickly. 

Thousands of studies have shown that meditation is an effective way to boost happiness and general well-being. 

It will hold you in a good state of mind by assisting with anxiety and even depression, which has many advantages.


Your Relationship!

As previously said, spouses appear to feel distant from one another after a period of time. It was discovered in a study of loving-kindness and compassion meditations that these types of meditations can greatly help partners feel more empathetic and linked. 


Meditation will assist you in being more compassionate and caring. 

Other research indicates that empathy and compassion have a significant positive impact on your health, well-being, and happiness, including increased happiness, reduced anxiety and depression, and even a longer life, not to mention better and healthier relationships with others.


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



Meditation for Anxiety

 


Anxiety is a fear, nervousness, or uneasiness over something that has an unknown outcome. 

When you feel restless or tense, you know you're worried. It's possible that your heart will beat faster and that your breathing will become more rapid. When people are nervous, they can quickly become exhausted and weak.

It's important to recognize and appreciate the role your thoughts play in your anxiety level. Images, memories, opinions, judgments, and reflections that float through your mind and cause anxiety are known as thoughts. 

“What are the thoughts and images in my mind that keep me feeling as nervous as I do?” you may wonder.

Meditation is beneficial to our physical and emotional wellbeing in addition to assisting us in having constructive thoughts and thinking. And we also support those around us while we help ourselves. Solo meditation may have a positive impact on a relationship in this way.

It's understandable if you're hesitant to use meditation to alleviate your anxiety. It may seem counterintuitive that a seated, quiet, and solitary practice may help you improve your social skills, reduce your anxiety, and improve your relationship skills, but research shows that it can.


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