Showing posts with label zen meditation. Show all posts
Showing posts with label zen 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:




  • 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.


  • 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.


  • 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.


  • 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.


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


  • 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.


  • 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.


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


  • 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.


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


  • 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.

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.


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.


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.

Advantages of Starting a Meditation Practice


A solid framework for your meditation session is critical because, in many ways, when you lay the groundwork for your practice, your brain will begin to work toward making it a reality. 

If you plan to purchase a new meditation pad, for example, your mind will be reminded (or you will remember) that you did so, and you will want to experience the sensation of sitting on the mat and practicing.

  1. You can not be consistent unless you have a solid base.
  2. It won't be long until everything you're doing crumbles and falls because it's not supported by anything. That's just one way of expressing how important it is to start developing a sound meditation practice as soon as possible.
  3. It aids in the formation of a habit.
  4. However, despite the fact that meditation is beneficial to everyone, not everyone is currently doing it. Some people do not engage in any kind of meditation at all. What is the reason for this? Since it isn't a regular occurrence. Many of us lead very busy lives, and our plates can often seem to be too full to take on something else. There will always be a reason to put something off, which is why it is up to you to schedule time for it.
  5. The aim of creating a meditation practice is to make meditation a habit, a part of your everyday routine, and something you are able to do every day without hesitation or resistance because you are short on time.
  6. It makes the practice rooted in your life, almost second nature. Meditating can become as natural as brushing your teeth or showering, cooking a meal, or even driving to work on a regular basis. Those patterns are so deeply rooted in you that you perform them without exerting any effort or giving them much thought.

That's what starting a meditation practice will do for you right now, and it's what you'll need to do as a basis if you want to keep your practice consistent.

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

How to Start a Meditation Practice?

One of the most powerful ways to practice meditation on a regular basis is to devise and prepare a regimen that fits your needs, daily schedule, habits, and timing.

The thing about meditation is that you have to be aware of all that happens during your time there. There is an objective and an intent to mindful meditation. Its aim is to assist you in becoming more aware and conscious of what you do.

Here's how you should get started with your own meditation practice,

  1. Begin with a little. Start slowly by meditating for short periods of time, maybe 5-10 minutes a day if you're new to it. With no resistance, you can do something for 5-10 minutes a day, and the time will go by before you know it. When you see how easy it was, it motivates you to keep adding to it. By setting tiny, attainable goals, you will begin to develop the habit of incorporating meditation into your daily routine.
  2. Make use of resources to assist you. There's an app for almost anything these days, including meditation, so why not take advantage of the resources available to you to help you develop a good daily practice? There are several apps that can help you improve your meditation sessions, such as Headspace and Calm, with anything from timers to ambient sounds to help set the mood. Why not if it makes your everyday practice more enjoyable? If you like what you're doing, you're more likely to stick with it.
  3. Make use of YouTube. YouTube guided meditations can be a useful tool, particularly for those who are just starting out on this path. It aids in keeping you on track and on the right track. Some meditations are given on a regular basis, while others, such as Meditation for Focus and Meditation for Sleep, are given depending on your goals. Guided meditations make it much easier for beginners to get into the swing of things and to move in the right direction with their meditation sessions, particularly if they're done alone as a solo activity. It would be comforting to know that you are on the right track.
  4. Make space. This is a critical point. Making room in your home or some other location where you feel at ease is an important part of your practice.
  5. Make a plan for it. Okay, so not everyone enjoys routine and schedules, but if you're new to meditation, this is essential. Make a point of writing it down in your calendar or noting it down in your phone's calendar app. It's simple for other things to take priority over your meditation session during the day, which is why you should set aside time to sit and meditate before the day ends and you remember you didn't get to meditate at all.

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

13 Advantages and Benefits of Meditation


1. Meditation Assists in Stress Reduction

Our modern-day lifestyle is hectic, and it unintentionally contributes to physical, mental, emotional and spiritual stress.

On some stage, tension and anxiety. These days, stress has become one of the most common issues that people face. You will believe that you can put it off or that you have accepted the fact that it will be a part of your life.

Stress, on the other hand, can cause a slew of health issues, including high blood pressure, an increased risk of cardiovascular disease, and insomnia, to name a few. Cortisol is a stress hormone produced by the body. The amount of cortisol secreted by your body is normally controlled by your body, but the more stress you have, the more cortisol is secreted. This can lead to problems such as panic attacks. Cortisol secretion must be regulated. Many of these problems, however, can be resolved with the aid of meditation. It will assist you in lowering your stress levels and dealing effectively with anxiety-inducing issues. Overall, you will experience a reduction in your stress and anxiety levels if you practice meditation.

2. Meditation Aids in the Regulation of Emotions

Humans are highly emotional beings. However, controlling our feelings can be difficult at times, and this can have dangerous consequences. This is particularly true in the world we live in today. The increased pressure and anxiety you're experiencing can lead to a cascade of negative emotions. Allowing emotions such as rage to build up can only hurt you. It's not just about you; it's also about those around you. And in the face of adversity, meditation will help you remain calm and composed. It is easier to rationalize your emotions if you can maintain your composure. Aside from that, it will assist you in making better decisions. You must not allow your emotions to influence you, and meditation will assist you in doing so.

3. Meditation boosts serotonin production.

You've already heard of serotonin, also known as the "good hormone." Hormones are generated by the human body and have a significant effect on how you think and feel.

These chemicals in your body have an impact on whether you are happy, sad, or angry.

Serotonin is a chemical that aids in the maintenance of happiness. Regular meditation has been shown to help increase serotonin secretion in studies. This substance has a beneficial effect on both your mind and body. Serotonin levels are found to be low in people suffering from depression and other mental illnesses.

As a result, meditation is one of the most common treatments for depression.

4. Meditation enhances one's ability to concentrate.

We all wish to be able to concentrate more effectively on our lives. However, the majority of people struggle with this. You may benefit from being able to concentrate in a variety of ways. If you're a student, it'll help you research more effectively. If you have clear life goals, you will be able to concentrate on them and work toward them. You may lose track of what you're doing and lead an undisciplined life if you lack attention. According to research, those who meditate have a greater ability to concentrate on their tasks and perform better than those who do not. Various meditation exercises will assist you in honing your ability to concentrate and improving your cognitive abilities.

5. Meditation Helps You Be More Creative

Meditation is also said to help you get your creative juices flowing. Your brain is able to work better and be more productive when you meditate and minimize your stress levels. High levels of stress have a negative effect on this creative capacity. Meditation will assist you in accepting both the positive and negative aspects of your life without jeopardizing your happiness or health.

6. Empathy and the ability to connect are enhanced by meditation.

If you want to improve your relationships, you must learn to empathize and communicate with others. Meditation will assist you in learning compassion and, as a result, acting compassionately with others. Meditation increases a person's capacity for compassion and understanding of others. You'll be able to see things from other people's viewpoints and respond to circumstances more effectively. Meditation can help you boost your social relationships by increasing your empathetic potential.

7. Meditation Aids in the Enhancement of Relationships

Do you think you could use some extra support in your relationships with your loved ones? This is something that meditation will help you with. Meditation improves empathy, which would be very beneficial to you. It helps you become more conscious of your surroundings so you can pick up on clues from them. This will aid you in comprehending how they feel in various circumstances. It will be easier for you to react and reply appropriately if you have a good understanding of the situation. Aside from that, it helps to eliminate the possibility of misunderstandings. If you've stabilized your feelings, you'll be less likely to allow negativity in.

8. Meditation Helps You Remember Things

Do you think you've lost your memory? There may be a variety of reasons for this, with stress being the most common. Regardless of the root cause,

If you practice meditation on a regular basis, it will help you develop your memory. You'll be able to concentrate on problems and become more aware of your surroundings and self. You would therefore be able to remember things for longer periods of time and therefore be less forgetful. Regardless of what you do or how old you are, meditation will help you improve your memory.

9. Meditation boosts the immune system.

Another advantage of meditation is that it is a natural way to strengthen the immune system. If you're sick a lot or just want to be better, meditation is a good place to start. Various meditation exercises, such as yoga, are believed to aid in immune system strengthening. You will find a positive difference in your overall immunity if you meditate on a regular basis.

10. Meditation will assist you in overcoming addictions.

Addictions are a debilitating illness that can be very difficult to overcome. To overcome every form of addiction, you'll need a lot of self-control and discipline.

This could be anything from smoking to alcoholism to some other unhealthy behavior that is detrimental to your health and well-being. Your physical health is affected by more than just your addictions. Other addictions include binge eating, heavy social media use, and excessive pornography viewing. These have a negative impact on the body and mind. Certain meditation techniques, such as Vipassana meditation, are often used to assist addicts in overcoming strong addictions. Although meditating alone will not solve all of your problems, it is an excellent method for assisting you in moving forward and overcoming your addictions. If you or someone you know is struggling with an addiction, beginning with meditation is a good place to start.

11. Meditation Has Cardiovascular Health Benefits

Meditation is beneficial to the heart, which is common knowledge. Is there any explanation why daily meditation, which helps you relax and reduces your propensity to be nervous, shouldn't also help reduce the risk of cardiovascular problems, such as hypertension?

For a long time, many people believed this to be the case, but a few scientists were curious enough to investigate and record the physical effects of meditation on the heart. Herbert Benson of Harvard University was the first to investigate this connection. His influential book The Relaxation Response, published in the mid-1970s, sparked a lot of debate among intellectuals. He demonstrated that improvements in the body occurred through medical research.

Other colleagues were initially suspicious of his findings. Nobody had ever seriously considered that this meditative training might have medical benefits. His research, in any event, stood up to a rigorous investigation by others. Over the last two decades, mainstream researchers have developed a sincere interest in the topic. The study began when the American Heart Association Journal published an article about the potential of meditation to reduce risk factors associated with all forms of cardiovascular disease.

Strong articles on the medical benefits of meditation were recently published in the American Journal of Hypertension. In this study, it was discovered that a group of people who meditated successfully reduced their blood pressure as compared to a group of people who did not meditate. The reduction in blood pressure was so noticeable that the meditators were able to minimize their use of antihypertensive drugs by around 25%. Stress has a connection to something other than coronary artery disease.

Many physiological functions can be disrupted by stress. At the end of the day, constant worry presents itself in the form of a variety of medical problems. Gastrointestinal dysfunctions are one of the structures you might have found this in. It's not just in your head; changes in physiology and hormones occur in your body as a result of stress, according to comprehensive research. As a reaction to a distressing situation - either acute or chronic - these cause a variety of stomach problems.

Stress can also cause sleep disturbances in some people. Irritable bowel syndrome has been attributed to sleep problems in some of these cases. Fortunately, regular meditation practice can help to mitigate and ease these physical changes.

12. Aids to Meditation Loss of weight

When you're dealing with weight problems, it's difficult to be your brightest. Unfortunately, many overweight people do not have a positive self-image or a sense of self-worth. They can assume that their perfect life is out of reach if they don't have it. Meditation has the potential to be extremely beneficial in this situation in two ways. To begin with, it is common to begin eating when you are stressed.

If you're like me, you'll notice that the first thing you reach for is usually something salty, sweet, or greasy. It's not your lack of self-control that's to blame; instead, it's the hormonal changes brought on by too much tension. When your body is in pain, it craves this type of unhealthy food.

Meditation has been shown in several studies to significantly reduce the physical effects of stress on the body. It begins by lowering cortisol levels in the body, which can help with those persistent hunger pangs. Perhaps meditating does not provide the same level of comfort as a bag of chips, candy, or fries (or even all three). In either case, it will aid in the reduction of cravings. This is a step in the process that allows people to develop a more positive mental self-image, which then allows them to focus on living the life they want. Stress is a slippery beast. It pervades every fiber of your being. However, it is possible that the most significant imminent effects would be on the person's immunity. Think about it. How many times have you caught a cold or even the flu as a result of an uncomfortable experience?

Meditation can also assist you in this area. People who are stressed have lower levels of basic white blood cells, which are essential for fighting foreign attacking microscopic organisms and infections that cause colds, influenza, and other illnesses. Meditation is now widely recognized as a valuable tool for effectively managing tension in one's life.

13. Meditation Aids in the Treatment of Headaches

One of the most common signs that the body is under too much stress is a headache. Furthermore, it is difficult to focus on what is important to you when you have a headache that consumes the bulk of your thoughts. It's difficult to think, and it's even more difficult to use good judgement. It's also difficult to enjoy yourself. It probably comes as no surprise that meditation is an excellent way to loosen up certain muscles and relieve pain.

Its positive results are also clinically proven, in addition to the fact that it works for the vast majority of people. Moving into yourself as meditation helps you to make adjustments in your brain waves to a higher state, even if only for a short time. This is a level of consciousness that has been shown to aid in the healing process. The takeaway here is that you can change your brain waves by meditating. Researchers used to believe that a person's brain waves is unchangeable. They believed that, despite our ability to move between various dimensions of cognizance, we are born with unique patterns that cannot be changed.

Today, however, it's widely accepted that the brain waves can be altered, and meditation is one method for doing so. People who have been meditating for more than fifteen years were studied in the most recent research. Long-term meditation alters brain activity, allowing those who meditate to reach a higher level of mindfulness than those who do not. In any case, there's nothing stopping you from getting rid of the migraine right now with a ten- or fifteen-minute meditation session, so why not give it a shot?

As you can see, those who meditate on a daily basis reap many benefits. There are several more ways to benefit from it than the ones mentioned above. If you really want to reap the benefits of meditation, you must first begin.

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