Meditation - Yoga Teacher Training School in Rishikesh, India

How To Do Candle Flame Trataka and Its Benefits

by Sushant Pandey [get_likes_on_post show_only='true']

On following the 8 limbs of yoga, it merges us with the supreme-soul through ‘Samadhi’. But before you attain the samadhi, you must mastery over Dharna (Concentration). In different classical text, there are a number of techniques described which helps in developing the sense of ‘Concentration (Dharna).’ Trataka is one such technique which concentrates the mind by stilling the movement of eyes. What is TRATAKA The term 'Trataka' or 'Tratak' has been taken from yogic language (Sanskrit) which means 'To look' or 'To gaze'. The gaze in Tratak is focused at some pointed object which can absorb the eyes efficiently (In turn, focuses the mind). Initially, the object can be a source of light (candle flame), a black dot on a white wall or an image of self on a mirror. With time, the practice of visualizing the after-image of an 'external object' gets intense. (adsbygoogle = window.adsbygoogle || []).push({}); The focus of an 'external object' can be shift internally on 'mind screen' easily. Hence, one can say, Tratak is a technique that lets us look mind (& so on, the soul) through eyes. An intent and relaxed gazing of eyes on an object don't let wander mind in Trataka. Thus, Trataka in hatha yoga is practiced as a frontal mind purification technique & is a part of shatkarmas. In the language of spirituality, an opening of the third eye is considered a doorway to higher consciousness & enlightenment. How do Trataka works Our minds & eyes are inter-related to each other. As in our body, there are five sense organs- eyes, ears, nose, skin & tongue. From these, we can smell, sound, touch, sight or feel anything. Among them, all, visual (sight) is the most powerful. In the case of touch & smell, we have to be near the objects so that we can touch or smell it. However, our eyes can observe the objects or the landscapes that are far away without contact that object. In our body, the eyes contain more than 200 million working parts after the brain. The retina and the optic nerve of our eyes develop a direct outgrowth of our brain. The retina & the brain have similar structures, though it says as the retina is a type of brain that grows in the eyes. It is said that our visions are directly connected to our minds. Our mental states can affect our eye movements. Our brain can also be managed or affected by doing some eye practices. That’s the thing which helps people who has good intelligence to judge the mental state of other people through their eyes. Trataka practice is not only the way to attain stillness of mind, but it’s very powerful & quicker in the feedback also. While practicing Trataka, we focused our attention at the objects or the candle flame through our eyes concentration. This helps us in releasing disorders related to the eyes & the brain. Types of Trataka There are 3 (three) types of Trataka. They are- Antar Trataka (Inner Trataka) Madhya Trataka (Middle Trataka) Bahya Trataka (Outer Trataka) Antar Trataka (Inner Trataka) Antar Trataka is the technique, performed through closed eyes. In this, we have to close our eyes and then focusing on any symbol or point. If we don’t have any symbol or point in mind then we can focus our attention on the middle of our forehead. It is said that in the middle of the forehead, the third eye is present as Lord Shiva has. This 3rd eye is the type of key that helps in the awakening of ‘Ajna Chakra’. ‘Ajna Chakra’, present in the middle of the eyes. Antar Trataka is also known as ‘Dristi Yoga’, ‘Drishti Yoga’, ‘Shambhavi Mudra’, and ‘Bhrukuti-Drishti’. While practicing Antar Trataka, it may feel some pain or heat in our mind in the beginning. But we don’t have to worry about it, as it will normalize gradually. Keep trying to focus on that point. Benefits: Practicing of Antar Trataka can help us to hypnotize any person who is very far from us. It helps us in constructing our confident, intelligence & patience. It also gives us peace by taking away negative thoughts and desires from our minds. Madhya Trataka (Middle Trataka) Madhya Trataka is the technique, performed through open eyes. In this, we have to focus our attention on near objects of any material. We can also practice Madhya Trataka with the candle flame, concentric circles having dots in its middle, black dot in the white wall or vice-versa. We should close our eyes if we feel burning sensation in our eyes & then can start this process (Kriya) again. Keep the object at a distance of 20 to 25 inches at eye level so that there is no pressure or rinsing on our neck. This Trataka should be performed in a dark room that is free from insects and the flow of air. Benefits: Practicing of Madhya Trataka helps us to improve our concentration, memory & mental power. We can get the powers of hypnotic, precaution & spiritual. It also increases our ability to read other’s minds & our working efficiency. Bahya Trataka (Outer Trataka) Bahya Trataka is the technique, which can be performed at any time of the day or night. In this, we have to focus our eyes and attention on any distant object like the sun, the moon & the stars. The people who are having their eyesight week cannot practice Bahya Trataka. As it may cause them mental disorders. Benefits: Practicing of Bahya Trataka helps in getting free of mental disorders. It also improves our foresight & motivational power. How to do Trataka Trataka can be practiced in various ways by focusing our attention on a dot on a leaf, candle flame, darkness, blue sky, photograph, crystal, flower & needle. Trataka on the candle flame is the most effective & popular Trataka. How to do Trataka on the Candle Flame: Put the burning candle on the Trataka stand or any other stand, adjust that stand at a distance so that the flame should be at the eye level. Flame on the height can create pressure or pain on our neck. The flame should not be moving in a draft, it should be still. Sit in any meditation sitting posture such as- ‘Siddhasana, ‘Padmasana’, ‘Vajrasana’, and ‘Sukhasana’, in front of the flame. Open the eyes and start focusing our attention at the flame without blinking. If it feels the heat on our eyes, close the eyes for a while and then start again the process (Kriya). In the beginning, we should perform Trataka only for about 10 to 20 seconds, as the time will increase steadily. It may have difficulties in the beginning but we don’t have to worry, as it will normalize gradually. Practice it again & again. Focusing our attention at the flame, until we’ll not get tears or water from our eyes. After practicing Trataka, we may blink a few times to relieve anxiety. But just be calm. We can repeat this process (Kriya), according to our interests. Or we can practice the same process with the other objects that are mentioned above. Benefits of Trataka: Strengthens our eye muscles: As the blinking of an eye is in our control while we focus our attention at the small objects of any material. It helps us in strengthening our eye muscles. Purifies our eyes: As we exercise it to focus upon a point which helps in improving the internal functions of an eye. This helps in purifying our eyes. Treats our eye disorders: When we gaze at an object such as the candle flame or any other small object. This improves our eye concentration that helps in treating eye disorders. Relieves insomnia: As practicing Trataka gives us peace by taking away negative thoughts & desires from our minds. This helps us in relieving insomnia. Aids in treating depression: As Trataka is also a mind purifying technique, this technique purifies the mind by decreasing negative desires or thoughts. This helps in treating depression. Improves our concentrations: When we practice gazing at any small objects regularly, it increases our consciousness. This improves our concentration power. Calms our anxious mind: As Trataka practice helps us in disconnecting with the noise & distraction from the external world. This is really deep relaxing or calming your anxious mind. Promotes our emotional stability: Concentrating on a single object by practicing Trataka, can promote our emotional stability. Boosts our willpower: When we’ll have the spiritual & mental powers by practicing Trataka. Then we can also boost our willpower. Develops intuition & clairvoyance: As we practice Trataka regularly & consistently is said, it’s a key of awakening ‘Ajna Chakra’. ‘Ajna Chakra’ is also known as the ‘third eye’. This helps in developing intuition & psychic power. Improves our vision & memory: It is said that 50% of our minds keep engaging on ‘what we see’. Trataka is totally based on vision as it is practiced by visualizing the small objects of any material. Improves our consciousness power: When we keep concentrating on gazing an object & to optimize it. It improves our consciousness power. Read More...

Hridayakasha Dharana

by Sushant Pandey [get_likes_on_post show_only='true']

In Sanskrit hridaya means heart and akasha means space. Therefore Hridayakasha Dharana is translated as a technique to focus or concentrate on the heart space. Here from the point of view of the practice, space also represents field and Dharana is a stage of meditation where intensive attuning of awareness takes place. This technique of Hridayakasha Dharana is a process of getting our awareness attuned to the field of emotions and deeper emotional impressions. You may find this practice simple and easy, or you may find it complex and difficult. It all depends on the intensity of feeling you are able to generate, because this particular dharana deals with intensity of feeling. While doing this practice makes sure that the intensity of feeling does not alter your mental perception. In this type of meditation it is very easy to feel totally depressed or totally elated. Therefore it is highly recommended that this technique of Hridayakasha Dharana should be practiced under the supervision of a qualified teacher. The psychotherapeutic aspect of meditation is actually a form of hridayakasha dharana because many impressions which are suppressed and blocked are allowed to surface. There are certain stages of the practice which are of immense psychotherapeutic significance and benefits. This Dharana practice deals directly with one’s feelings and emotions. Focus here is to generate the feelings or emotions to their full intensity and witnessing the manifestations in Hridayakasha. When one feels swelling of emotions; avoid trying to control it; try to witness the reactions and associations with a specific feeling or emotion. Focus is to develop the awareness and experience of the feelings without moving into analysis of the feelings. During the practice through guided instructions practitioners are guided to intensify and then witness their feelings. Key points of the practice are to access, acknowledge, and witness the association with the existing or created feelings in the moment in meditative state. In this process of Dharana there is active engagement with the spectrum of feelings and at the same time practice of witnessing awareness of inner reactions/experiences. Any effort to suppress the feelings is discouraged rather through systematic guidance practitioners are trained to even witness their most challenging emotions and feeling with control. Following are the key stages of Hridayakasha Dharana Existing Feeling and Flame In this particular stage one is guided to acknowledge one’s existing Anxiety, mood, happiness, excitement, contentment, peace, silence etc. or whatever is present at this moment. Behind the existing feeling see the flame or point of light symbolizing the seat of the soul. Identify with that seat or image of the flame as your being which is eternal and permanent amidst changes. Colour of the Feeling Focus to see the spontaneous colour being manifesting at the time of observing the feeling. Mainly keep the awareness in Hridayakasha (Heart Space) while watching the feeling and see the space saturated with any spontaneous colour at that time. Join Our 10 Day Yoga Meditation Retreat Program in Rishikesh Creating the Feeling In this stage you create one feeling and then intensify that experience. It prepares the awareness to deal with the reaction or intensity of the feeling. The reactions produced sometimes may associate with completely different experience and might take another form of feeling. Therefore one is constantly guided to watch the expressions with detached awareness. These reactions are part of memory activation. Memory Enacting In this particular stage we bring out the older memories which had impressions created in childhood. During the stage we dissect and then watch the spectrum of associations with a particular event, person, situation, place and experience. While going through the stage we watch the child and its association and reactions with all these situations and consequent impact on him/her and secondly how that it associated at present in Hridayakasha i.e. the present repercussions. This stage helps in resolving the impressions (samskara) associated with one’s experiences of childhood. While observing the past memories from childhood one is advised to visit one’s past as a visitor. As a detached visitor one observes all the details relating to experiences of one’s childhood but without analytical judgement. And if certain emotions or feelings relating to one’s past are experienced during that moment then one is encouraged to acknowledge the presence of reactive impressions with non-reactive awarenes. (adsbygoogle = window.adsbygoogle || []).push({}); Read More...

Concept of Mind Management in Yoga

by Rishikesh Yogis [get_likes_on_post show_only='true']

Goals and Strategies of Psychotherapy Whenever we deal with the term “psychotherapy”, we are dealing with a systematic methodological process based on well defined paradigms of psychology. The most classic definition of psychotherapy is any intentional application of psychological techniques by a clinician to the end of effecting sought after personality or behavioral changes. All systems of psychotherapy start from the fundamental assumption that human behavior can be changed. The goal of therapy has been put in terms of removing symptoms, restoring earlier levels of functioning, freeing the person to be self realizing( in Roger’s term, “a fully functioning person” and according to Gita, becoming a “sthita prajna personality”), helping the person find personal meaning and values or restructuring defenses and character. The behavioral transformation is the main concern of both eastern and western therapists. The dissimilarity we may find in the approach to look at the problems. Mind in western therapy is considered as a clinical entity whereas in yoga it is used as a tool to actualize one’s essential state of being. In both systems of yoga and psychotherapy the following may be instrumental for a change or transformation of personality: Insight: To increase awareness and understanding of how and why we act as we do is fundamental to many therapeutic approaches like Psychoanalysis, Analytical psychology, Gestaltism, Existentialism etc. In yoga therapy different tools are used to expand the range of awareness. Developing self understanding and knowledge is what aspired in yoga. Developing emotional stability: There are different approaches to deal with the emotional experiences of the individual. To relive the traumatic experiences and to give a safe vent to the feelings are important features of the psychotherapeutic process. Reeducation: In both yoga and psychotherapy reeducation is emphasized. It is accomplished by replacing an infantile, pathologic or maladaptive attitude by more mature and healthier ones. Growth: Successful therapy removes the obstacles to growth and permits the process of self actualization to continue. Yoga is surely a system of psychotherapy, for its whole aim and purpose is to lead man from unhappiness and suffering to the state of lasting peace and harmony. In this pursuit, yoga psychology has put forth many of the theories and methods now being rediscovered by modern psychology. All the different branches of yoga aim at establishing harmony at different levels of human functioning. In yoga, the body, energy, emotion, and mind are considered as the different facets/ levels of human functioning and all the different practices/techniques available in different branches of yoga, aim to establish harmony at all these different levels. Psychotherapeutic transformations through yogic techniques: As it has already been mentioned that yoga is a system of psychotherapy. And the various tools which are employed in the yoga therapy are potentially capable to bring about a change in one’s thinking, feeling and behavior. Working with the body is an important aspect of yoga therapy. Through the appropriate postures, breathing techniques, and cleansing practices, the therapist tries to transform the physical, mental, emotional and energetic beings of the individual. Relaxation practices such as Yoga Nidra, Antar Mouna and other meditation practices help to release mental and the emotional tensions. It has been a well-accepted fact nowadays that mind and the body are intimately interrelated. Therefore tension carried in the body is intimately related to emotional and mental tension. When one works on the body through asanas, pranayama or Shatkarma (a group of six bodily cleansing practices), one experiences that the long-held tensions (both muscular and the emotional) are released from the body and the feeling of ease and comfort developing from inside. As one learns to become more aware of the experiences of his body while doing the yogic practices, he becomes increasingly aware or sensitive to the body’s tensions and its ‘dis-ease’. He experiences the states of physical, mental and the emotional well being. Psychotherapeutic significance of asana As we all know that psychotherapy is all about behavioral modification and inner transformation in an individual. The goal of therapy has been put in terms of removing symptoms, restoring earlier levels of functioning, freeing the person to be self-realizing (in Roger’s term, “a fully functioning person” ), helping the person find personal meaning and values or restructuring defenses and character. Earlier in the era of Freudian psychiatry, psychotherapy and psychology used a model of the human personality that is limited to biography and to the individual unconscious as described by Sigmund Freud. But in the modern field of psychotherapy the approach to treat the individual slowly and gradually becoming more holistic. Today’s therapists believe in the eclectic approach of therapy rather than restricting themselves to one system of psychotherapy. The earlier psychotherapeutic technique of self-exploration used to rely heavily on a verbal exchange such as free association or face to face interviews. But now therapists have realized that by solely relying on one such technique will not help them to understand the dynamics of emotional and mental problems and their elimination from the personality. So now we find that there are some therapies available which work on the mind through the body. Therapies such as Bioenergetics, Reichian therapy, Rolfing, Psychedelic therapy, Shiatsu, Yoga etc. has added another dimension to the system of modern psychotherapy. In this article, the main focus will be on the psychotherapeutic values of asana (posture) in the light of some of the body-centered therapies. Asanas along with pranayama is the central technique of hatha yoga; a branch of yoga that aims to change the mental patterns by working through the postures. In yoga mind, body and energy are considered to exist in one continuum. In hatha yoga the individual work on the body through different posture to alter the patterns of energy, and by altering the flow of energy one changes the patterns of awareness. The science of hatha yoga says that the gross physical body has its subtle counterpart in the form of energy and mental bodies and the conditions of energy body determine the state of physical and mental bodies. Like the other schools of psychotherapy the goal of hatha yoga is also to transform the consciousness and personality. Asana aims to expand the feelings and awareness. Through the different postures, an aspirant of yoga brings about a change in his attitudes, feelings, and behavior. Through the technique of asana the practitioner of yoga uses the body as an instrument to transform the mental and the energetic patterns in the body. Sw. Ajay in his book writes; “posture is an expression of a psychological state. Modern psychologists know that a person’s posture can tell a great deal about his inner feelings and his attitudes about himself and others”, he further writes “and this is also true that assuming a specific posture can also bring about a particular mental-emotional state”. We all know on the basis of our own experiences that we do express our attitudes, feelings and emotions through our postures and gestures. A specific posture reflects a particular state of mind and feeling. Therefore if we adopt a posture we not only change the mental and emotional states but we also change the energy dynamics, because specific mental and emotional state corresponds with the specific pattern or state of energy in the body. Today all different available techniques of bodywork use body to bring about a desirable change in personality. Body as a log book Body-centered psychologists who employ body-work techniques, claim that we store lots of information about our past experiences, inner tendencies, attitudes etc. in our body. Alexander Lowen a renowned body-centered therapist who developed the system of bioenergetics says in his book, “A person’s attitude towards life or his personal style is reflected in the way he holds himself, his carriage and in the way he moves”, again he writes, “a person is the sum total of his life experiences, each of which is registered in his personality and structured in his body. Just as a woodsman can read the life history of a tree from a cross section of the trunk showing its annual growth rings, so it is possible for a bioenergetics therapist to read a person’s life history from his body.” Now we reach a point from where we can say that listening to the body means attending to the messages of the mind which are encoded in the language of the body. Because mind expresses itself in the body, through the language of sensations, feelings, breath, gesture, posture and movements. Concept of body armoring It has been the observation of the body-centered therapists that we store emotional tensions in the muscles of the body. And as this tension escalates our natural expression in the form of gestures and movements is disturbed. It makes us off balance and destabilize physically and mentally as well. Wilhelm Reich, who developed Reichian Therapy in the 1940s, which is a deep emotional release therapy, found in his therapeutic sessions a functional identity of a person’s character with his bodily attitude or muscular armor. Armoring refers to the total pattern of chronic muscular tensions in the body. They are defined as armor because they serve to protect an individual against painful and threatening emotional experiences. Reichian therapy and Bioenergetics, a therapy developed by Alexander Lowen, both study the human personality in terms of the energetic processes of the body. Reich believed that neuroses exist only when there is repressed excess energy. The relation of energy to personality is clearly manifested in a depressed person. Alexander Lowen writes in his book Bioenergetics; “although the depressive tendency result from the interplay of complicated psychological and physical factors, one thing is absolutely clear. The depressed individual is energetically depressed.” They (Lowen and Reich) emphasize that the lack of free flowing energy causes many emotional and mental problems. The blocking of this bio-energy is due to the armoring that results from energy being bound in a muscular contractions/tensions and not being allowed to flow through the body. This armoring is the natural pattern of muscular tensions that manifest when we are threatened or feel to be threatened. In response to threatening emotional conditions, our bodies get tensed in preparation for the fight or flight. But it becomes a problem only when it becomes chronic or permanent. In this condition, we suppress our natural feelings and emotional expressions. To further explain this I would use the expression that the suppressed feelings and emotions crystallize in the form of muscular armoring. It has also been seen by these therapists that the neurotic tendencies are anchored in the armor and that as the armor dissolves, the suppressed emotional energy is released and once again the individual starts to feel the flow of energy. Asana and the character armor As per the system of depth psychology we cut off ourselves from the most vulnerable aspect of our mental contents (through suppression or repression), which are the chief source of anxieties, tensions and conflicts in our psycho-physiological system in order to maintain the level of integration or to keep ourselves centered. At the physical level, we do suppress our emotions/feelings in different areas of the body. In day to day life a tensed and stressed person uses characterological body posture, gesture and arrhythmic, labored breathing to remain in the self-created a defensive mode of speech, action, and behavior. In people with neurotic behavioral patterns, it has been seen that at the physical level, using their posture and the breath they cut off themselves from reality and their own feelings. Self expression is the expression of one’s own feelings. Depressives, for example, suppress their expressions excessively, which means they suppress their feelings as well. It is well known that the depressed person is closed off and the closing off is also reflected through his posture. And in this state by constricting the muscles and holding the tension in the body he wards off any feeling or sensations that flow through the body. In this condition, the natural expression of feelings and the flow of energy are blocked. Therefore their immediate requirement is that of movement of the body and its energies. Different postures of yoga evoke specific attitude, mood and feeling in the practitioner. Once a posture is adopted and is sustained immediately the patterns of thought, attitude, feelings, and the breath start to weave around the posture. And there is a distinct shift in the quality of awareness as the energies within start to move. Each posture of yoga work at a specific region of the body and the pattern of breath which is specific to the posture concerned, affect the energy of those concerned parts of the body. As it is known to both body-centered therapists and hatha yoga practitioners, the breath is the main mobilizer of energy in the system. Through asanas we work on the mind, by assuming repetitive gestures, postures, and movements of the body and the breath. Secondarily postures are also used to release the tensions that we store in the muscles. As a result of that sensitivity and awareness expand, and one responds to his life events in a more balanced, and efficient way. Asana as a re-centering tool Like all the other practices of yoga the goal of asana is also to expand the awareness, to deepen the understanding of one’s own self. Through asanas, we work on the muscles, joints, and organs of the body and bring them into the state of health. And in due course we release the tensions stored in the body, bring the breath back to its natural rhythm and harmony and allow the energy to flow freely through the psycho-physical systems. Once a natural and spontaneous free-flowing movement of energy is initiated, there lies a possibility that the individual would enjoy the state of spontaneity, freedom, and harmony that he failed to enjoy before. One of the chief features of asanas is that they enhance the level of flexibility in the body. Asanas are done slowly with awareness and the aspirant tries to hold the final position without creating any discomfort in the body. Therefore they become a handy tool to increase the level of awareness and relaxation, which ensue when the points of tension are diluted or removed from the body. Secondarily, asanas help to ground the awareness of the practitioner in the ‘here and now’ situation, in this way it helps the individual to shift his awareness and energy out of the vicious pattern of obsessive thoughts which revolve around one issue all the time. Sw. Satyananda Saraswati says in his book ‘Asana, pranayama, mudra, bandha’; “in hatha yoga asanas refer to specific body positions which open the energy channels and psychic centers (also known as Chakras or vortices of energy). They are tools to higher awareness and provide the stable foundation for our exploration of the body, breath, and mind and beyond. The Hatha Yogis also found that by developing control of the body through asana, the mind is also controlled.” In yoga psychology an asana represents a state of consciousness and a qualitative state of awareness. In yogic tradition it is said that there were 8,400,000 asanas which represents 8.4 millions incarnations. And if we go for the symbolic meaning of the statement we would find that symbolically they represent the broadband of awareness. The somatic psychology of hatha yoga says that assuming a gesture brings about a specific state of awareness, which is free from the trouble created by the pairs of opposites (dvandvānabhighatāh). The above statement makes it clear that asanas help to overcome the habitual tendencies, by overcoming the effort (pŗayatna śaithalyam) and releasing the tensions and signs of stress points from the body. As mentioned earlier, the body is the instrument through which we act out our desires and exercise our will. The gestures and the postures are the revealed states of feelings and the mind. When we practice asana and get established into it by repeated practice, it helps us to create and fixed a repetitive postures and the gestures which can snap us out of the instinctual habit patterns and establishes a more refined awareness. Therefore it is proven to be a very reliable tool to remold the personality. Awareness as a centering tool. Another therapeutic benefit, as mentioned earlier is its role in enhancing and deepening the sensitivity and awareness of the body. People who are chronically stressed, they lose contact with their body and hence with reality in the condition of a complete breakdown. The heightened tension and stress dramatically reduce the level of sensitivity and physical awareness. Christine Caldwell explains in her book ‘Getting our bodies back’; “…tensing a muscle will, in the short run, increase sensation in that area. The nerves in the muscles get very active… giving the brain sensory feedback about the contraction. However, if the tension continues and become chronic, the nerve will tend to exhaust themselves and will only send sensory messages if there are large changes in the amount of tension. In other words, when tension becomes chronic our nervous system begins to ignore it and pay attention to other things.” Here, in this case, asanas can help to refocus the attention of the practitioner onto the present moment. And enabling him to be one with the body and start to relive the body. Asanas bring the body into the listening mode. Once the movement is initiated and rigid armoring is broken there is free movement of feeing and the breath. And as the two starts to flow together, the entire body becomes alive, the sensations are again triggered. As Caldwell says, “movement, sensation, and breath are the offspring of aliveness/awareness. They can form the basis of curiosity, responsiveness, openness, and participation with life.” Read More...

How Mantra Alleviates Stress & Anxiety

by Rishikesh Yogis [get_likes_on_post show_only='true']

Mantra chanting is found to be a very effective to alleviate anxiety. Mantra Chanting is both religious and spiritual practice, found in different cultures, religions and spiritual traditions across the world. Apart from its uses in spiritual and religious traditions, mantra chanting has immense potential to improve psychological wellbeing of a person. What is a Mantra? Mantra is a sacred utterance, a sacred formula, a sound syllable or simply a sound vibration; used as a tool to focus the awareness, strengthen the mind and attuning to the subtle sound vibrational energies within. In both Tantra and Vedic traditions mantras are used for many purposes. These mantras may or may not have a literal meaning. In both Yoga and Tantra, mantra is one of the important tools to centre or focus the mental and vital energies. In meditation practices mantra is used as a centering device to internalize and intensify the awareness resulting in the altered state of consciousness. Mantra is also defined as the force or instrument that liberates the mind from bondage. Bondage here means identification of mind with its contents i.e. thoughts, impressions, memories resulting in impurities (mala) and oscillation (vikshepa). The impurities are the sum total of all negative impressions deep in the mind. They are the result of past problems in all areas of our mental being, and relate to different areas of our life. Mantras helps to dissociate the awareness from all these negative impressions cluttering the mind. The other aspect of the mind, vikshepa, is the oscillation and distraction of the mind. This results because of the negative patterns of mind created by our identification with the effects of past, present and worry of future. By being identified with the negative impressions of experiences the internal monologue goes on all day, the desires, the fears, the plans, the disappointments, the mind is never at peace. By repeating the mantras with one-pointed awareness, the oscillations can be quietened and the mind becomes tranquil and peaceful. How Mantra Alleviates Anxiety: In today’s time, anxiety needs no introductions. Everyone feels anxious now and then. It’s a normal reaction of the mind. One may feel nervous when faced with a situation which are demanding in nature. But this may become a disorder when worrying becomes overwhelming and constant. Vibrational effects of Mantras A mantra is a combination of various sound vibrational frequencies. Mantra is used in many different yogic practices from all different traditions. When used as a tool in meditation, mantra helps to internalize the mind and awareness. Constant chanting of mantra leads to one-pointed awareness which helps dissociate the mind from the cycle of unnecessary, unproductive and crippling thoughts. This helps in creating a state of ‘relaxed-alertness’. If defined in physiological term, it is alpha brain rhythm. Here receptivity of the mind is heightened and this leads to attuning the awareness to the experience of subtle sound vibrations. Mantra meditation can lead one into a very deep and relaxed state of mind. It helps to develop power of concentration and will power; by strengthening the ability to hold the awareness on one tool i.e. mantra. Mantra and Nervous System A mantra is an energy composed of certain frequencies that have a pattern of their own and a vibrational field that creates different intonations. These frequencies and the sympathetic overtones generated by them influence our sympathetic and parasympathetic nerves, which are spread in a fine network around our internal organs. The sympathetic response generates the neuro motor response and influences the two hemispheres of the cerebral cortex. Neuroscience has demonstrated that the key to restructuring the nervous system in dramatic ways is to use repetitive therapeutic inputs that are precise and highly patterned. Studies show that the largest and most prominent neural circuits are formed by repetitive practices such as finger tapping, making music, and the gross, repetitive movement of limbs that occur during physical therapy. The phenomenon of neuroplasticity provides a basic explanation of how the practice of mantra affects the central nervous system. Effect of Incantation: - Incantation is the process of repetition of an alphabet, word, sentence or mantra. One of the major causes of anxiety is the impulses coming to the conscious mind from the wrong impressions stored in the sub-conscious mind. Thus the wrong reactions of the conscious mind originate from the wrong impressions in the various centers of the sub-conscious mind. The only way to overcome wrong reactions of the conscious mind is to wipe out the wrong impressions in the various centers in the sub-conscious mind and to prevent the further development of wrong impressions in them. This is done by incantation. By incantation, a powerful center is created in the subconscious mind which can send strong impulses to the conscious mind. In short, the principle of the ‘dominant thought replaces the weaker one’ is used to prevent the conscious mind from receiving any useless internal impulses. [Sassy_Social_Share title="If you loved reading this, please share it with friends and family"] Read More...

6 Best Meditation Retreats in India

by Rishikesh Yogis [get_likes_on_post show_only='true']

‘Meditation’ – a technique, and a process perceived as many things by different people. For some, it is a way of life. For others, it is a method that demands time in life. And, for the rest it is a non-decipherable concept. We do not know which category you might belong to. Whether ‘meditation’ is a way of life for you or something that demands time from life, or it could just be an unexplored science that fascinates you – ‘meditation’ is undeniably unique and one of the most invigorating forms of science ever developed. There comes a time in our lives when the mental and emotional clutter overflows creating an imbalance in our mental, emotional and physical health. This may lead to insomnia, anxiety, feeling low, depression, and other physical disorders like BP, heart problems, diabetes etc. Under such circumstances a Meditation Retreat in India is one such elemental experience that is worth living at least once in a year. If you happen to travel to India and are unsure of the destination to undergo a rejuvenating trip, then we suggest you hail for a Meditation Retreat in Rishikesh. A meditation tour in India will not solve a purpose if you are looking for one, it is devoid of it. You might harness something like a weight on your body, mind and soul – ‘meditation’ delivers you to the present moment and lets you live in it, be at peace with it. Meditation is a vast science with different segments and techniques. It is quite easy to feel unsure about which one is ideal. Hence, we have listed the six most inspiring methods to explore from when on a Meditation Trip in India: Vipassana Meditation Achieving mental purification by seeing things as they really are – this is the niche of Vipassana Meditation. Retreats based on Vipassana meditation encourage participants to follow a life of discipline and observe silence and mindfulness all the time. One of the most ancient and the most pain stacking meditation techniques since the time of Lord Buddha, Vipassana Meditation is meant to help achieve mental and physical peace in the most vital situation. Known for its tougher-than-life process, this meditation technique is taken by very few people due to the same reason. However, if you do decide to give this one a try then you are advised to have nothing on mind, but ‘patience and devotion’. Transcendental Meditation Achieving a state of inner-calmness and peace even when surrounded by chaos and confusion – this is the purpose of Transcendental Meditation. In this form of meditationThis classification of meditation tour in India is specifically for the stressed out souls looking to tune out disparaging things out of their lives. It opens the gateway to achieving ‘inner peace’. Heart Rhythm Meditation The Heart Rhythm Meditation focuses on a downward style of meditation technique that works on the process of consciously observing the movements of cardiac muscles as the focus travels from the core of the body to its feet. This form of meditation technique helps build positive and elated vibes in people. It progressively helps on all three major levels – mentally, physically and spiritually. Mindfulness Meditation One of the ancient forms of Buddhist meditation techniques, Mindfulness Meditation focuses on two keywords ‘Awareness and Acceptance’. Under this particular technique, thoughts are set free. The meditator does not try to control their mind in order to concentrate better – instead, they accept things, thoughts, and images as they appear in the conscious. Eventually, when the wandering pauses, the mind is able to focus back with much more ease and intensity. This method helps you direct towards living life mindfully. Guided Visualization Meditation To invoke calm and happy thoughts, guided visualization meditation technique seeks visual support of an object or an image that inspires the practicing individual. It uses the power of imagination – as an individual imagines a situation or an experience that renders peace and happiness to them internally. This imaginary experience helps achieve peace, tranquility and delivers feelings of fulfillment to the mind. Kundalini Meditation Kundalini Yoga retreats are based on the traditions of traditional Hatha Yoga, Kundalini Yoga and Tantra philosophy. There are various Kundalini Kriyas which are employed in the course modules with the purpose of balancing, cleansing and harmonizing the various chakras (energy centres) and Nadi-system (system of energy channels). This form of meditation retreat helps an individual enhance their creative energy and intuitive skills. Guide yourself towards any of these mesmerizing meditation vacations in India and attain a speckle of enlightenment whose effects resonate with your soul for an entire lifetime. Read More...

Yoga Nidra: an art of yogic relaxation

by Sushant Pandey [get_likes_on_post show_only='true']

Yoga nidra is a meditation technique. It is a powerful technique of pratyahara, which can be used to bring about complete physical mental and emotional relaxation. As a technique of Pratyahara Yoga Nidra induces an experience of internalization in the practitioners. In the classical branch of Raja Yoga, there is a stage of meditation called Pratyahara which induces a state of internalization and inner relaxation. Yoga Nidra; literally translated as psychic or yogic sleep is one of the techniques of Pratyahara. The state of Yoga Nidra is very close to hypnagogic state. It helps disengage the mind from disturbing cycle of repeated thoughts and emotions and eventually provides much needed relaxation to your mind. The term yoga nidra is derived from two Sanskrit words. ‘Yoga’ meaning union or harmony and ‘nidra’, which is broadly defined as sleep or relaxation. The term can be said to mean relaxation, which creates inner harmony. Yoga Nidra is based on ancient tantric practice, called ‘Nyasa’. The word nyasa’ means to place or take ones mind to that point. Using this techniques shakti or energy of the different parts of the body is awakened by reciting the corresponding mantra of the body parts. Yoga nidra is characterized by systematic withdrawal of awareness from the whole body to various parts first externally and then internally. When awareness is turned inwards, visualizing and meditation is developed. Yoga nidra is often refers to as psychic sleep as the individual is between the states of sleep and wakefulness. Yoga Nidra is one of the techniques of Pratyahara. Pratyahara is one of the stages of meditation when one starts to experience withdrawal of the awareness from external sensorial experiences. THE STAGES OF YOGA NIDRA There are eight distinct stages of Yoga Nidra when taught traditionally. Preparation In the first stage of preparation pose of shavasana (corpse pose) is assumed. This pose once assumed properly then it helps you to eliminate all discomforts of the body and would help to attain maximum physical relaxation. In this state of preparation, through various techniques, your awareness is internalized, which helps you disengaging from stress inducing thoughts. As a result it immediately connects you with the experiences of the body and mind ‘here and now’. Sankalpa Once your awareness is internalized then you are asked to take a positive and simply worded resolve. Once you chose a positive resolve and repeat mentally in Yoga Nidra, it leaves a very deep impression on your sub-conscious mind. It helps giving a positive direction to your mental energies. Rotation of Awareness In the third stage of Yoga Nidra, you are guided to rotate the awareness through different parts of the body. Normally route to rotate the awareness is fixed and very systematic. In this stage, your awareness gets fully grounded in the body and systematic rotation through body would help to deeply relax not just the body parts but also your mind. Key to relaxation here is your conscious awareness with body parts which helps to establish a deeper connection with the body and hence relaxes it. Breath Awareness In the fourth stage, awareness of breath is enhanced. It helps to induce a deep physical and mental relaxation. It also provides your mind a support to remain aware and rooted in the present moment. Various techniques of breath awareness are employed in the practice to strengthen your ability to concentrate without creating tensions. Creating opposite sensations/feeling In this stage you are trained to create opposite sensations or feeling which remaining non-involved. Initially it may start with very simple opposite pair of physical sensations such as heaviness and light or heat and cold. Later it may involve more emotionally laden opposite feelings or emotions. But during the entire stage you are asked to remain an observer of the manifestations of these sensations or feelings. This stage not only releases the pent up emotions associated with the feelings but also enhances your ability to withstand them effectively in real life situations. Visualization In stage six of Yoga Nidra, there are many visualization techniques used. These techniques may range from simple and random objects visualization to healing visualization, story visualization or daily routine visualization. The stage of visualization enhances the ability of photographic memory, relaxation of the mind, healing of the body and helps improving the learning outcome. Sankalpa After visualization, the stage of Sankalpa is again repeated. This repetition helps to deepen the impressions of resolve when you are still in the state of deep relaxation. It is like irrigating the seed of Sankalpa through reaffirmation. Externalization Once you graduate through all these stages explained above, then your senses are guided properly to reorient towards external surroundings. This allows you to come out of deep relaxation without any disorientation. Read More...

The Concept of Mindfulness in Yoga in light of mental wellbeing

by Sushant Pandey [get_likes_on_post show_only='true']

Definition of Mindfulness Mindfulness or Awareness is a key and central issue of inestimable importance in any Yogic practice. According to Yoga, ‘mindfulness’ means to feel, to know, to be aware of and to comprehend what is going on not only around us, but within us as well. The mental barriers and tensions that we have are a direct result of our having not been aware. We were unaware of how they formed, or when, or even why they formed. In some instances, we are not even aware that we have a mental problem – just a vague notion that we could be feeling better than we do. Mindfulness or Awareness in Yoga means the ability to stand back and witness one’s mental and physical activities. Most of us loose ourselves in our own personal dramas every day, identifying completely with this limited perception. Awareness – the witnessing aspect – enables us to experience ourselves objectively, and with this objectivity, we are able to view our mental and bodily reactions in a whole new light and with detachment. The ability to watch one’s thoughts with impartiality leads one to realize and know things which were previously beyond present comprehension. Practising mindfulness takes time and dedication but it is also a very simple technique. Without being mindful it is not possible to transform one or to lift one’s mental burdens. Mindfulness penetrates the ignorance Mindfulness is central to every spiritual and psychological undertaking. According to Buddhist philosophy, “When Awareness is weak, the mind cannot penetrate ignorance”. This ‘ignorance’ relates to our unconscious habitual tendencies. Most of us operate only at the surface level of awareness, which relates to our rational, cognitive mind and we are unaware of any deeper unconscious mind factors. It is these deeper layers that are actually in control and this is why we do not really understand some of our actions and cannot control our moods and mental states. When we begin to develop mindfulness we start to penetrate the surface layer of everyday consciousness and connect with the underlying mind factors. Krishnamurti often said that “the seeing is the doing” and by this he meant that just by recognizing a hidden psychological factor, its mystery is removed and its power is abolished. Thus we see how powerful practice of mindfulness is and how simply it works. Once we become accustomed to adopting a greater level of awareness, we objectively witness the subtler workings of our minds, and overcome obstructions simply by recognizing them for what they are. The mind is an intangible element – it often roams around undirected and often becomes misdirected. We are made mindful of this mind through our thoughts but we are so often unaware of the multitude of thoughts running through our minds every second. As a result we are not in control of our minds, we let our thoughts run amuck and the end result is anguish, frustration and confusion. Psychotherapeutic significance of being Mindful For instance, when we are depressed, we experience a feeling of being ‘cut-off’ from ourselves. Depressive symptoms are both a cause and result of lack of awareness: they cause lack of mindfulness when we can’t employ insight into what we feel or why we feel like we do. It is very easy to go through life with a partial awareness and it is often painful and difficult to be truly aware, but it is only through mindfulness that we can overcome our self-restrictions. Gestalt therapy regards the development of mindfulness as the very essence of the therapeutic process. This therapy works on the premise that the cause of our suffering is a distinct lack of mindfulness, especially lack of awareness of the ‘here and now.’ Caldwell suggests that awareness is “a focusing of attention, a commitment to being in the present moment i.e. alertness.” Feelings of tension, anxiety, sadness, and pain are feelings associated with reviewing past events or worrying about future occurrences – they do not and cannot exist in the present. Mindfulness of the present moment will lead us to discover that here is an island of peace, clarity and tranquillity which is untouched by the sway of past impressions and future anticipations. Mindfulness is Swadhyaya (Self-study or self observation) Being mindful suggests being attentive, open and curious about everything around and within ourselves. The role of a witness is needed to reclaim that natural curiosity and alertness that will re-enable us to experience the world as it is. A poor self-image and feelings of inferiority etc cannot be eradicated by rationalising, but by the sometimes painful process of self observation. Assuming the role of a detached witness will help us to face these aspects of ourselves that may be difficult to accept. Mindfulness helps us to illuminate our more positive aspects as well and, as the process continues we can become conscious of building up more positive personal experiences and developing our psychological strength. If we are aware, we are able to avoid undesirable negativities that previously would have tied us down and confused us. We can actively replace even the most subtle negative thought patterns with more constructive building blocks for a greater self image and self worth. Read More...