Hatha Yoga for Stress Relief and Hypertension

Hatha Yoga Poses for Hypertension and Stress Management

Statistics about yoga stress management prove beyond doubt that yoga can be used as an effective therapy to fight stress related problems like blood pressure. High Blood pressure is a risk for both heart disease and stroke. It directly increases the risk of heart disease. High BP is a risk for heart disease because the heart is working harder than normal thus putting the heart and arteries under a great strain. In healthy persons according to medical professionals BP increases from about 80/45 in infants, to about 120/80 at age of 30 to about 140/85 at age 40 and above. Blood pressure increases with age because the arteries loose elasticity.

If the blood pressure increase and remain above normal, one has to follow strict medical advice and take prescribed medicines by medical professional. However, taking medicines alone is not enough to manage one's High BP condition. Those who are affected by High BP should change their life style in their day to day activities. Those who are affected by high Bp may have to give-up smoking if they are a regular smoker, may have to reduce their alcohol intake, reduce salt in their food and avoid taking red meat etc as may be suggested by the physician.

Yoga and Meditation helps greatly in keeping one's Bp under control who are suffering from Blood pressure/hypertension. Doctor's suggest walking is the best exercise for BP patient. However, besides walking one can practice certain simple yoga exercises such as bend your body and touch your toe; strech your body in both ways, rotate your arms both clockwise and anti clockwise, Lie down and lift both your legs to certain high level position, touch your toes in a sitting position bending your body keeping your legs straight etc. These are minor and warm-up like yoga exercises, one can practice easily on daily basis. These exercises may be helpful to those who don't have enough time during morning or in the evening hours for other yoga exercises and walking.

After certain easy exercises and after bathing one can try to practice meditation for 10 to 15 minutes focusing their concentration on one point or object .During such Meditation one can chant OM or any other blissful words such as OM SHANTI ETC.

Daily practice of such exercises and Meditation will help in maintaining your blood pressure and hypertension to normal level.

Stress Management Yoga Postures

Hatha yoga is the best type of yoga posture for stress management and to get relief from hyper tension. This is also a easy yoga to eliminate tension and is the best of all yoga execises for high blood pressure. The best yoga hathasasans therapy for hypertension are:

• Balasana also know as Child's Pose
• Savasana also know as Corpse Pose or Dead body pose
• Makarasana know as Crocodile Pose

Balasana Instructions for Stress Management:

Balasana is one of the best known Yoga relaxation and meditation which has helped many get maximum relief from hypertension leading to high blood pressure. Balasana is also one of the best yoga for hypertension.

Procedure to perform Balasana:

• With your lower legs on the floor, bend your knees
• Now rest your cheast on your knees and stretch your head forward towards the ground (let your forehead touch the ground if possible)
• Stretch your arms forward or backwards as show in the image

Stay in this pose for about five to six minutes while taking deep breaths.

Savasana Instructions:

The following steps instruct you on how to perform savasana. 

Procedure to perform Savasana Yoga for Hypertension:

• Lie on your back and spread your arms and legs to aout 45 degrees. You can make use of a yoga mat to make yourself comfortable
• Start to breath deeply letting your body rise and fall with each breath. Following the pranayama technique of breathing
• Concentrate on each part of your body from head to toe and try to remove tension from these parts by relaxing
• Stay in this position for about 10 to 15 minutes

Makarasana Yoga Instructions for Hypertension:

Makar means crocodile and hence this yoga asana is also know as the crocodile pose. This is one of the best yoga poses for stress.

• As shown in the picture stretch out your legs and lie down on your stomach
• Hold your head with both your palms with the elbows rested on the floor

Continue deep breating and stay in this position for around five to ten minutes before getting up slowly. How this yoga reduces stress is by relaxing your entire body from head to toe.

Easy Yoga Techniques for Diabetics Patients

Yoga Poses for Diabetes Patients

Diabetes is a disease that results when the body does not produce sufficient hormones to break down the sugar that is ingested. This results because of the deterioration pancreas - the only organ in the body that can produce insulin. Insulin helps in regulating the sugar in the blood by converting it into energy. When the insulin is not sufficient, the sugar does not get converted. Instead it gets accumulated in the blood causing a number of symptoms such as fatigue, unusual thirst, excessive urination, loss of weight and many other complications. No wonder, diabetics has been termed the 'Mother of all Diseases' by the medical industry.

The sad reality is that irrespective of all the research being done, the medical industry is yet to come up with a permanent solution to reactivate the deteriorated beta cells of the pancreas. The best these medicines can do is control diabetics while the dosage keeps increasing as time progresses.

Yoga and Diabetes

Yoga is an ancient method of exercising body and mind for maintaining all its functions at their optimum level. Almost all the diseases known to man can be addressed by yoga – and diabetes can be controlled by it as well. There are many postures and breathing exercises in yoga which would induce the pancreas to produce enough insulin to regulate the sugar in the body. These asanas (postures) not only repair the pancreatic cell but also induce them to secrete insulin. Some of the asanas that have proved beneficial for controlling and reversing type 2 diabetes are briefly described below:

Caution: Please do not attempt any of the asanas on your own unless you have been guided by a yoga guru or certified teacher.

1. Pranayama - Pranayama techniques are simple breathing exercises that have extensive benefits. By mastering the art of pranayama, you can cure your body of a range of diseases including diabetics. Point to note is that you will need to invest at-least half hour a day practising pranayama. There are 7 major pranayama techniques that have been shown to be benefitial in curing diabetics. These are as follows:

1.) Bhastrika Pranayama

2.) Kapalabhati Pranayama

3.) AgniSar Kriya

4.) Bahya Pranayama

5.) Anuloma - Viloma Pranayama

6.) Bhramari pranayama

7.) Udgit pranayama

2. Mandukasana (Frog Pose) - Mandukasana also known as the frog pose is extremely beneficial to diabetic patients as it exerts pressure on the pancreas. This pose is done sitting in Vajrasana.

3. Yogamudrasana - As in case of Mandukasana, this pose also exerts pressure on the stomach and particularly on the pancreas. The main difference between Madukasana and Yogamudrasana is that Yogamudrasana is done sitting in Padmasana whereas Madukasana is doing sitting in Vajrasana.

The seven pranayama techniques (mentioned above) along with Madukasana and Yogamudrasana are more than enough to cure diabetics and diabetic related problems. But there are a few other asanas that you can consider performing for maximum benefits:

4. Paschimottasana (Forward Seated Bend posture) – This is a posture which promotes the function of the pancreas, liver and the kidneys. You will have to start by sitting on a mat with your legs stretched in front of you. Take in a deep breath. Then, slowly bend forward exhaling placing your head on your knees and reaching for your toes. Touch your toes and keep this posture for 2-3 breaths then return to the sitting position. This asana should be repeated two or three times.

5. Shalabhasana (Locust posture) – This posture is especially effective for treating acidity and indigestion. In combination with the other two asanas it helps the digestive system and support the liver and the pancreas toning up.

6. Ardha Matsyendrasana Ardha Matsyendrasana also known as the spine twisting pose is a tough pose and cannot be performed without constant practice. But once mastered, the benefits of this pose are immense in helping the pancreas recover.

7. Vakrasana A slightly easier pose and an alternative to Ardha Matsyendrasana is 'Vakrasana'. This pose has all the benefits of the spine twisting pose and is easier to perform.

Eating The Right Diet - Going Natural

Please remember that Yoga can help you in curing diabetics if and only if you practice a controlled diet. Bad diet is the major cause of diabetics and hence you will need to first work on the cause than the symptoms. Your pancreas stopped functioning because they were fed up of digesting bad processed food products. They gave it their best, but the bad food continued and finally they gave up. So rule of the thumb is to slowly and steadily move towards a natural diet and stop eating processed food. Salt is processed, refined sugar is processed, meat products are processed, junk food is processed. If you look at it, pretty much 80% of the food you currently eat is processed. This is the reason the pancreas stopped working.

What is a Natural Diet?

A natural diet is a diet rich in fruits and vegetables in their natural state. This means you will need to consume fruits without mixing them with other processed food products and vegetables without frying them or adding too much spices. Boil the veggies but do not fry them. Similarly do not drink processed fruit juices. Instead go for fresh fruits and vegetables.

The best way to start is by eating a 'raw food' breakfast either consisting of fruits or raw veggies and sprouts. Yes, fruits contain sugar. But the sugar contained in fruits is natural. Natural sugar can easily be digested by the body unlike processed sugar. So do not worry about consuming fruits. Only thing to bear in mind is to eat fruits only when the stomach is empty. This is why eating fruits for breakfast is a good idea. Another point to bear in mind is to avoid drinking water half hour before and after eating fruits. Fruits take a maximum of 20 minutes to get digested. So give your body the time without diluting the digestive juices by drinking water.

A good tip would be to start the day by drinking a glass of warm water and then doing pranayama for half hour followed by a fruit rich diet. Eat fruits till your stomach feels full. Avoid fruit juices. Simple point to bear in mind - do not use technology/electronics (like gas-stove or mixer) to prepare your breakfast.

If you find this beneficial, start eating fruits 2 meals a day.

What to Avoid:

1.) Avoid milk and milk products - butter, cheese, ice cream etc. 2.) Avoid tea and coffee. If you are addicted to tea or coffee, try to reduce the intake slowly and steadily until you can completely stop. Consider taking tea/coffee without adding milk 3.) Avoid food products containing refined sugar 4.) Avoid sugar substitutes. Yes, these can cause harm too 5.) Lower intake of starch rich foods like rice 6.) Avoid processed food and junk food 7.) Lower the intake of meat by replacing meat with vegetables 8.) Avoid soy milk and other processed soy products like tofu 9.) Avoid processed fruit juices 10.) Avoid soda and other fizzy drinks 11.) Avoid smoking and taking alcohol 12.) Avoid food items rich in starch 13.) Avoid taking protein supplements like whey 14.) Reduce the intake of eggs and sea food

Learning to Be Happy

One of the major causes of diabetics apart from a bad diet is stress. Try to be happy as much as possible. Do things that you love. Listen to soft music, talk with close friends, take a hot bath, watch something funny, take a vacation - in other words, do something that will keep you happy and bring you in a good mood. Remember that worrying about problems will not solve them. But being happy will ensure that problems stay away from you. Positive energy attracts positive energy and vise versa. So stop focusing on the problem and open your mind to the vastness of the universe. Practice awareness. Be aware of your being and your body. Live in the now and stop worrying about the past and the future.

Practicing Simple Exercises

Going on long walks early in the mornings is the best thing you can do to make your body healthy. You need not jog or run or ride a bicycle. Just walk slowly and steadily. Pick up your walking pace and distance as days go by. As you walk, be happy, appreciate the nature around you, inhale the fresh air and be thankful for it, listen to the birds chirp, feel the aliveness in your body and enjoy yourself.

Benefits of Yoga, How Can You Benefit by Performing Yoga

Benefits of Yoga Poses

This article discusses the various benefits of performing yoga. It is important to understand that yoga consists of four disciplines and each provides benefits of its own. The four disciplines in yoga are Pranayama (the control of breath), Asana (postures in yoga), Mudras (exercises in endurance) and Bandhas (exercises in contractions). Here we will discuss the immense health benefits of the various Asanas practiced in HathaYoga.

It is very empowering to know, and realize with practice, that the human body can achieve all the benefits of most stimulating physical sport just by practicing the different Asanas in Yoga, without any exertion. Physical exercise and sports would involve loss of breath, increased heart beat and fatigue which points to the fact that they are not optimally stimulating to the body. Instead they cause fatigue and friction within the body.

While it is better to indulge in sports than lead a sedentary life, the practice of Yoga ensures that you get all the benefits that sports offer without the fatigue and the wear entailed in it. Asanas are a continuous sequence of contraction and expansion of muscles that lead to higher blood flood, stronger muscles, more elasticity and the resultant better functioning.

Benefits of Yoga Asanas in Improving Digestive

The stomach, pancreas, liver and the intestines are the major components of a digestive system. The proper functioning of all these organs is vital to a healthy digestive system. Yoga through the use of Asanas aims to do just that. To aid the muscles of these organs and to maintain elasticity and strength it is important to stretch and contract them. When the organs lose their elasticity, their functioning becomes very poor. Elasticity is vital to the functioning internal organs.

There are Asanas which are designed specifically towards improving the digestive system. The benefitial yoga asanas which cause the stretching of your abdominal muscles and organs while contracting your back are as below:

• Salabhasana: This posture resembles a grasshopper
• Dhanurasana: The posture of a bow
• Bhujangasana: The posture of a cobra

There are other Asanas that do the exact opposite effect of stretching the abdominal muscles. They contract the abdominal muscles and organs while stretching the back muscles. The benefitial yoga Asanas which perform this function are as below

• Paschimottanasana: Stretching the back muscles completely while lying flat
• Halasana: The plough pose which stretches the back muscles
• Yogamudrasana: This is a mudra which stretches the back muscles similar to the way Dhaurasana stretches the abdominal muscles

Yoga Asanas Improve the Blood Circulation

Asanas such as Uddiyan-Bandha which induces a rising and falling of the diaphragm provides massage to the heart which is very stimulating. The other yoga asanas which are beneficial for improved circulation are as below

• Viparitakarani (the inverted posture)
• Halasana (the plough posture)
• Sarvangasana (the head stand)
• Shirsasana (head stand position)

The practice of these Asanas on regular basis increases the blood circulation in the body inducing a healthy functioning of all the organs. Another benefit of inverted positions such as Savangasana leads to the ease of blood flow in the veins reducing the pressure therein

Benefits of Yoga to the Respiratory System

Keeping the lungs in good shape is extremely important towards the optimal functioning of the respiratory system. The various inhaling and exhaling exercises which are performed during the Asanas aid the lung in inflating fully. The below yoga poses are extremely beneficial towards preserving the elasticity of the lungs and the clearing of respiratory tract:

• Salabhasana
• Sarvangasana
• Viparitakarani

All the Asanas above involve the holding of breath which causes the inflation of the pulmonary cells increasing their elasticity and getting them stimulated.

Yoga Benefits the Endocrine Glands through Stimulation

There are 6 endocrine glands present in a human body namely

1. The pituitary gland 2. The pineal gland 3. The thyroid gland 4. Parathyroid gland 5. Adrenal glands 6. Gonads or sexual glands

The pineal glands located in the brain region are highly benefited by the practice of Sirshasana, Viparitakarani and Sarvangasana. These three yoga poses are also good at maintaining the health of the thyroid gland, parathyroid gland and the pituitary glands. The Adrenal glands are highly benefited by the practice of the below Asanas

• Bhujangasana (cobra pose)
• Uddiyana-Bandha (abdominal lock)
• Dhanurasana (bow pose)

The health of gonads or sexual glands is vital for the proper functioning of the human body. In men the gonads are the testicles while for women it’s the ovaries. The practice of Sarvangasana and Uddiyan maintain the good health of the gonads.

Yoga Asana Aid the Excretory System

Urine contains uric acid which should be promptly disposed from the body. Present in the large intestine are various bilious waste and other fecal substances which should also be discarded. If these toxic substances are not removed properly they cause severe defects in the human body. The practice of the below Yoga Asanas helps keep the execratory system in a healthy state.

• Dhanurasana (bow pose)
• Bhujangasana (cobra pose)
• Uddiyana-Bandha (abdominal lock)
• Sirshansana
• Paschimottanasana
• Sarvangasana

Benefits of Yoga to the Nervous System

The Asana Uddiyana-Bandha is known to help the spinal column remain in a supple condition and is highly beneficial to the synaptic nerve system. The practice of Asana like Sirshasana and Viparitakarani aids the proper function of the cranial nerves situated in the brain region.

Benefits of yoga poses to the human body are immense. Following these Asanas on a daily basis will keep your body working in an optimal state and ensure that you are disease free. With improved blood circulation and digestion comes energy assimilation and with improved excretion the body stays free of toxins. Yoga maintains the functional balance in the body and thus creates good health.

Types of Pranayama Yoga Breathing Techniques with Instructions

What is Pranayama Breathing and How to Perform Pranayama Yoga?

Yoga science of breathing is called prayanama. Oxygen is the most vial nutrient to our body. It is essential for the integrity of the brain, nerves, glands and internal organs. We can do without food for weeks and without water for days, but without oxygen; we will die within a few minutes.

Where to Perform Pranayama yoga

Pranayama techniques are best practiced while sitting on the floor on a folded blanket. This form of practice is applicable to padmasana also. However; any other posture will do provided the back is kept erect from the base of the spine to the neck and perpendicular to the floor. Bad and poorly performed posture will lead to shallow breathing and low endurance. One must empty the bladder and bowels before starting pranayama yoga.

When to Perform Pranayama

Pranayama yoga must be performed in empty stomach. The best time for practice is the early morning, preferably before sunrise when the pollution is at its lowest level, and the body and brain are still free. However, if morning is unsuitable, pranayama may be practiced after sunset, when the air is cool and pleasant. The place suitable for all kinds of Yoga must be clean and calm.

Major Types of Pranayama and Instructions

Some major types of pranayama yoga are as follows:

• Nadi Sodhana
• Shitali Pranayama
• Ujjayi Pranayama
• Kapalabhati Pranayama
• Digra Pranayama
• Bhastrika Pranayama
• Bahya Pranayama
• Bhramari Pranayama
• Udgit pranayama
• Anuloma & Viloma Pranayama
• Agnisar Kriya

Instructions on How to Perform Pranayama Yoga

Nadi Sodhana:

Following steps instruct on how to perfrom the nadi sodhana pranayama:

• Sit down in a comfortable place assuming a cross legged position
• Now use your thumb (right hand) to close the right side of your nose. Inhale deeply using the left nostril
• Now close the left nostril and exhale using the right one
• In the same way, now with the left nostril still closed, inhale using the right nostril and exhale with the left one

You can continue doing this exercise for around 10 - 15 times.

Shitali Pranayama:

Sheetal also means cool, and this pranayama technique will help you achieve the same. To perform shitali pranayama, be seated in a comfortable position. Cross your legs and take five to six deep breaths to get yourself prepared.

Now open your mouth in a "o" shape and start to inhale through the mouth. When you exhale, do so with your nose.

This can be repeated five to ten times.

Ujjayi Pranayama

Ujjayi means the ocean and this pranayama is about mimicking the oceanic sound or the sound of the waves.

To do this, be seated in a comfortable position crossing your legs. Now start to inhale and exhale deeply using your mouth.

While doing this, constrict your throat as if something is choaking it when you exhale and inhale the air. This will produce a sound similar to the ocean when you breath.

Now close your mouth and start to breath using your nose, but maintain the same tone to your throat so you still continue to make the same sound as your breath.

You can repeat this prayanama breathing exercise for about ten to fifteen times.

Kapalabhati Pranayama:

To perform the kapalabhati pranayama technique, sit in a comfortable position crossing your legs. Perform two to three deep inhales and exhales.

Now inhale deeply and exhale forcefully drawing all the air out. Your belly should be drawn in, as you exhale.

When you inhale, let it happen passively without you making any effort to inhale as the belly goes back to normal position.

Exhale forcefully again and continue doing this for about 20 to 30 times.

Dirga Pranayama - Three Part Breathing

The dirga pranayam is a bit different from other types as it involves lying down on your back instead of being in a seated position. This technique involves very deep inhalation and exhalation.

To perform this panayama, lie down on your back and close your eyes. Breath normally and then slowly take deep breaths, relaxing your body.

Now inhale a lot of air in slowly to fill your belly up. Your belly should rise up like a balloon. Hold this position for a few seconds and exhale drawing the belly inwards ensure there is no air left.

In the second step, inhale deeply to fill up the belly. Inhale a bit more to fill up air in your rib cage. When you exhale, exhale air from your rib cage and then from your belly.

In the third step, inhale deeply to fill up your belly and rib cage with air. Inhale a bit more to fill up your heart center (area around the heart) with air. When you exhale, exhale air from the heart center, then the rib cage and then the belly.

Repeat the whole process for five to six times

Viloma Pranayama

VILOMA Pranayama involves praused breathing at regular intervals and can be divided into two stages. The first stage is called 'paused inhalation' and the second stage is called 'paused exhalation'. Let's look at these stages in detail:

Viloma Paused Inhalation:

• Lie down in a comfortable position and try to relax. Breath deeply, but normally
• Now inhale for 2 to 3 seconds and pause. Hold your breath for two seconds and then restart inhalation. Pause inhalation again after 2 to seconds. Inhale again. Repeat this process untill the lungs feel full of air
• Exhale now, slowly, till you feel empty of air

Viloma Paused Exhalation: The paused exhalation is the exact opposite of the inhalation process. In this case, you inhale deeply and normally without interuption, but exhale with regular pauses.

Anuloma Pranayama

Just like Viloma Anuloma is about alternate nostril breathing. In this case, the inhalation and exhalation is done with one nostril blocked and the other partially open. Some variations of the yoga are granular anuloma.

This type of pranayama is particularly useful in clensing the nasal passages and creating calmness within.

What is the Importance of Pranayama?

Practice of pranayama yoga has been reported to be beneficial in treating a range of stress related disorders, improving autonomic functions, relieving symptoms of asthma, stuttering and reducing signs of oxidative stress. Pranayama techniques are also effective for depression cure. Practice of prayanama develops a steady mind, strong will-power and sound judgment. In addition regular pranayama helps extends life and enhance perception

In old age, the respiratory function decreases due to the contraction of the air cells of the lungs, which therey takes in less oxygen. Prayanama will help to normalize their size and make the red corpuscles circulate in all parts of the body, infusing life and vigor throughout. Through regular practice even old people can delay the ageing process.

Positive thinking

Positive thinking is Why think positively? Ever wondered why some people find learning an enjoyable and exciting experience? Why are some people disinterested and find it an unpleasant experience while others use it merely as a road to fetch a good job? The difference between these people lies in their attitude and their approach towards life. Your mindset plays a huge role in every aspect of your life.
Your mind can control your body for better or for worse. A negativemindset can mar your life while a positive mindset can make your lifehappy and peaceful. The choice is yours!
Ways to develop positive thinking You cannot change your thoughts and attitude over night. Positive thinking takes practice. Persistence would make your mind to think positively and ignore negative thought Listen to your inner voice Listening to your inner voice or instincts is one of the most common ways to develop positive thinking. Whenever any negative thoughts enter your mind, try to replace it with a constructive one. For example, “I won’t be able to do it” will be put forward as “I will do it”. Practice this regularly and you will soon be able to master your mind. Learn to meditate Meditation calms your mind and relaxes your body Meditation gives you inner strength, peace of mind, relaxation and a sense of bliss, which will help you to think positively. Always see the brighter side of life Try to believe that everything happens for a reason and embrace the concept that something good will come out of every situation that momentarily seems bad. Always look on the bright side of life and it will work wonders for you. Learn to communicate effectively Not saying the things you feel can give a sense of frustration, anxiety and anger, thus giving way to negative thoughts. Hence, communication is an important aspect of positive thinking.  Believe in yourself Believe in yourself and your capabilities to become more confident. Make a positive commitment to your self and to the people around you. Praise yourself and be enthusiastic. Tips to positive thinking Be optimistic and expect favorable outcomes in every situation. Cultivate the habit of reading inspiring books. Find reasons to smile more often. It’s a great stress buster. Try to use positive words, e.g. “I can”, “it will be done”, “it is possible” while thinking and talking. Engage yourself in enjoyable recreational activities. Interact with people who have a positive outlook in life. Finally… Positive thinking needs consistent effort as you are creating a new habit. On the other hand, negative thoughts can rip your focus from your goal. There is no greater joy than living a healthy and positive life. So take charge of your mind and think positive. Remember, you are what you thin

When to start spiritual life

We usually think to start our spiritual life at the 11th hour of our life.  The peoples concept is we should enjoy the life and at the time of old age we should think about god.  Is it  acceptable.  we are not sure how many year we live on this metereal world with our body.  We all should accept that our mind will work properly only when our body cooperates. In young age we can have strong body and our mind will be healthy.  I think it is the correct age to start spiritual life. If we start mediation at an early age we will be perfect when we reach old age and at that stage also due to regular practice our body will cooperate.  Dear friends do't waste your valuable time(life) start meditate now from this movement onwards.

Meditation

We all need a way to relax and reduce the stress caused by our busy lives. Many 

people have turned to meditation, an age-old technique that is not only an excellent 

way to reduce stress, but is also known to be one of the surest and best ways to 

gain spiritual enlightenment. In meditation one can begin to make a connection with 

the spiritual realm, meeting angels, guides or spiritual helpers, receiving insights 

and inspirations, and gaining help with problems and guidance for spiritual growth. 

No wonder meditation is becoming an ever more popular way to relax.

But just what is meditation? And how does one go about getting into a meditative 

"state?" Are there techniques to master and rules to follow? While many people do 

learn to meditate by following a technique such as the popular TM method or the 

Relaxation Response, the truth is that anyone can begin meditating anytime without 

any formal training.

Meditation, simply put, is a quiet mind. Most people can learn to meditate by 

themselves. There is really no "right" or "wrong" way to meditate. All you need is a 

feeling of relaxation and a sense of inner awareness. I have taught students to 

meditate for over ten years, using the simple methods of attuning to the breathing 

and being aware of the location of awareness or consciousness. It all begins to 

happen when you go inside.

To gain access to your inner self, you must first remove your attention from the 

outer world. Attuning to your breathing will accomplish this goal quite easily and 

well. Start by getting into a comfortable position. If you tend to fall asleep when you 

lie down, you might consider sitting up instead. Close your eyes and relax. Put all 

of your attention on your breathing, noticing how it feels for the air to come in, your 

lungs to expand, your diaphragm to recoil. Allow your attention to follow each 

breath until you are just too relaxed to remember to do so any longer. Then let your 

mind wander; let all thoughts of the day pass out of your mind. Know that anything 

important will be there later. You will continue to have thoughts drifting by, but 

don't stop them and look a them, just let them go. If you forget and begin to dwell 

on a thought that floats by, gently remind yourself to let it go and return your 

attention to your breathing until your mind begins to drift off again. Sooner or later 

as you allow thoughts to float by unattended, you will discover moments of 

"emptiness" between thoughts. It is during these moments of profound inner 

stillness that our bodies and minds realign and balance themselves.

Open Focus Meditation

The process described above leads to an Open Focus Meditation, where the idea is 

to turn down the volume of your logical mind, to quiet its chatter by simply not 

attuning to it. In an open focus meditation you diffuse your 

attention so that it does not engage on any one thing.

The One Focus Meditation

There is another way to meditate and quiet your mind that uses the exact opposite 

approach as the one mentioned above. Some people find it easier to meditate by not 

trying to "let go." Indeed, if you must try to let go, you probably won't be able to do 

it. If you have an active left brain, you may find it easier to use the One Focus 

Method.

The One Focus Meditation Method allows you to quiet your mind and turn down the 

volume of your thoughts by "boring" your logical mind with a repeated experience. 

You might use a word or phrase, which would be called a mantra. Repeating your 

mantra could involve you saying to yourself the word, "relax" over and over for a 

period of ten to twenty minutes. Alternately, you could maintain the breathing 

awareness throughout your meditation and use the breath itself as your focal point., 

which I find to be more relaxing. Your main goal is to concentrate your awareness, 

to pin-point it. Then the thoughts that are continually passing through your head 

cannot take hold, because your attention is already engaged.

Open Focus Meditation With Reflection

Whether you use an Open Focus or a One Focus Meditation, at some point in your 

meditations, your mind will begin to bring up information or insights from your 

subconscious. Your subconscious learns to take advantage of the "down time" of 

your logical mind to slip into your awareness information that it feels is important. 

You can learn to use this natural reflective process to get answers to questions, 

solutions to problems, and insights about your life's direction. As you move from 

the breathing awareness into an open focus meditation, gently mull over in your 

mind a question or a problem, just wondering about it in a detached and relaxed 

manner. Then let the thought go, allowing it to move quietly into the background, 

as you continue to relax in an open focus meditative state. Every once in a while, 

gently remind yourself that you are seeking an answer to your question and mull 

over it again momentarily. Then let it go again, repeating this process throughout 

the meditation. By gently holding the question or problem in your mind, you are 

pointing your subconscious in a specific direction as it begins to bubble up insights.

Using these methods you can make meditation a valuable and pleasant part of your 

life. You can gain relaxation and a sense of inner balance as you learn more about 

yourself and receive guidance for your life. Let meditation take you to the source of 

your best advice and healing - your own inner mind.

Adapted from the book, Tools for Transformation, by Rita Milios.

Rita Milios, the Mind Mentor, is a psychotherapist, author and speaker on topics of mind, creativity and behavior. Her uniqe "mind tools" training system teaches people how to "mind their own mind's business" and transform their lives for good. Learn more about Rita's books, tapes and trainings for both adults and children athttp://www.ritamilios.com. Article Source: http://EzineArticles.com/?expert=Rita_Milios

On Being an Independent Thinker

On Being an Independent Thinker

With so much information being thrust every direction, how might one become and remain an independent thinker?

The experience of connection and interconnection with all that exists is transcendent from self and provides a glimpse of Self in manifestation. However, connection experienced reflects distinction between self and other as in a connection between two or more parts. Such experiences reflect the transition we undergo between self, the human condition, and Self, theDivine Condition. Self, in realization and full manifestation, renders no distinction between parts, as there are no parts existing in separation. Hence, there are no parts to connect. Thus, as Self, rather than connection, the experience of being is being everything. Anáma-Rúpam. Ω

Prior to addressing the question regarding becoming and remaining an independent thinker, I must elucidate conceptually what it means to be independent. Independence requires a condition such that reliance upon another does not exist. Relative to thinking, independence infers that one's thinking occurs separate from the influence, control, or guidance of another. I submit that insofar as we cannot exist separate from the environment perceived, we cannot actually exist in a true state of independence consistent with the conceptualization offered. If I were to exist in isolation, I submit that as a likely result, I would create an other based upon my own nature. Hence, in isolation from others within the human condition, self and other exists despite both being constructs of a single mind proper. I further submit that as everything perceived cannot be mentally constructed separate from the mind, everything is in fact a construct of the mind. Thus, from these constructs I develop perceived reality and derive meaning and context for other and self. In terms of thinking, I contend that such cognitive efforts are an implicit process of constructing perceived reality and responding to the same. Thus, insofar as other exists in perceived reality, thinking cannot be independent from other. That is, in response to that which I perceive and attend to, I must derive understanding. From such understanding I am contextualizing, interpreting, and evaluating. Insofar as I perceive and attend to other, I must therefore think on other as a response. Therefore, thinking as conceptualized here will always be in response to the contextualization process and thus dependent upon other for that context.

Hence, as described above, within the human condition, a true state of independence cannot exist. However, to extend independence in inference to being free from the latent and inherent conditioning we ourselves are subject to by virtue of our existence and our existence relative to other and the environment, independence from the implicit influential process we submit ourselves to is possible. That is, each individual's construction of reality in the human condition is subject to the implicit influences one commits to oneself relative to their subscription to culture, gender, position, role, etc; e.g., lens. How is it that independence can be achieved? I contend that resistance is indeed futile in that it creates conflict and an opposite reaction. Likewise, I submit that apathetic acceptance of such conditioning merely serves to surrender to self and this condition all that is Self.

How is it can one become free and remain an independent thinker as described herein? Upon the illumination of that which is not known or illumed, there is transformation. That is, by developing awareness through sensitivity to that which we are subscribing, the nature of awareness facilitates consciousness. In consciousness, we derive willful intent relative to that which we experience and have assumed as being an influence. Inasmuch, providing attention and awareness is persistently concerted, the nature of influence unfolds, and we become aware that in fact relative to that which we perceive, we are the sole influencer of self. In such awareness, such influence dissipates and thus conditioning falls away. Consequently, perceived reality is fundamentally changed thereby prompting further transformation of self eventually leading to supplanting self for Self in the Divine Condition.

Insofar as such awareness and thus, independence is achieved, we find an approach in handling perceived social pressures to conform. Anáma-Rúpam. Ω

Anáma-Rúpam- Where Life and Spirit Intersect as Self though Awareness, Self-Realization, and Enlightenment - Illuminations - On Thinking

“Listen not to my words for in them you will only find knowledge. Listen rather to your reaction to what is said. In that, you will find realization born from awareness.” Anáma-Rúpam. Ω

On Thinking

I know that when I intellectualize, I never actualize in expression that, which is experienced as awareness of being [Self]. I can now tell when I am merely using intellect to guide my efforts rather than being guiding my intellect guiding my efforts. I hold little import of my intellect without being.

We are taught to think; e.g., think before you act, think before you speak, etc. Certainly, thinking is a process of the mind whereby reason and rationale are possible. From thinking, one can imagine several scenarios and possible outcomes and consequences. Must we identify or analyze the types of thinking? Suffice it to conceptualize all thinking to processes of the mind. Insofar as the mind is an element of the body and the body matter, thinking is also of matter. Our conditioning controls our thinking as much as our behavior. We, our identified mind, are conditioned in every possible way insofar as we are enculturated, socialized, nationalized, engendered, identified, and separated.

We attempt to give form to concepts such as culture, society, politics, righteousness, good, and gender by embodying such forms relative to our conditioned definitions and expectations. In such cases wherein our thoughts are predisposing us to behavior inconsistent and incongruent with our preformed definitions and expectation, we attempt to control behavior aligning it with such definitions and expectations thereby relieving anxiety experienced as cognitive dissonance. In all cases, we are using thought to form and experience our reality. Is thought a necessary condition for us to experience reality or to be aware of our own existence? Insofar as thoughts emerge, we shall be subject to conditioning. Inasmuch, reality as we create it, in thought, is one of conditioning. This conditioned reality, born from mind related activities or mindful activity, is derived from, understood with, and thus experienced by thought. Reality, the Divine Condition, born from awareness has no activity, no mind, no thought, and is infinitely free. The use of intellect in and of itself binds us to conditioning resident in the mind. Such binds are a prison as there is no freedom from such conditioned thinking. Awareness reflects a state wherein there is no reliance upon mindful activities; thus, no action exists, no change is necessary for no conditionings prompt evaluation. As such, awareness frees us and reflects experience, which can be fully and completely experienced without regard to concepts of mind; e.g., subject, object, I, other, self, and time.

Only from being, does one exist. Yet, being is the most difficult state to reach for we sacrifice the present to live in the past and the future. Inasmuch as the past and the future do not exist, in living there, we ourselves do not exist.

To examine how we experience the present, we must explore how we rely upon the past and the future. Relative to the mind, the past, history, memories, and experience only exist in the mind and therefore remain byproducts of mindful activities; e.g. implicit action in the form of thinking. As such, we must acknowledge that we rely on thought to re-experience memory; e.g., what happened, how we felt about it, our evaluation, among other self-related perspectives. Insofar as we derive identity, needs, our wants, and thus ourselves from our personal history, our experiences, our past, the image we create of and for ourselves in the present is a derivative of the past. In this form, we rely on memories to form our current experience of the past and present; otherwise, we would not yet know how to experience the present as a mindful activity; e.g., do I agree, is this good, and am I enjoying this. Once past, we habitually re-experience experience with the mind; consequentially, the actual experience ceases to exist. In its place is a representation. That is, recall of any memory becomes an experience of a memory as new thought of a memory of experience of old thought. Thus, it is impossible to experience an experience relying on the mind and consequently thought. Attempting to do so only achieves an experience of a memory of an experience.

Insofar as we have personality comprising desires, goals, objectives, and wants, we will always use thought to analyze the present relative to the past in consideration of such personality. As these desires always reflect the future, not the present, and insofar as future states of desire reflect imagination, we are distorting our present experience with both a representation of the past and an imagined future. Hence, we are not experiencing the present, this instant, fully and truly. We are not in a complete state of being. We are reduced to representations and images, ego.

Must we have thought to be fully aware of an experience as we experience it, live it? Look within. Sit in silence without activity, do not think, do not answer or ask any questions, do not want, and do not use the mind at all. In that instant, there is stillness. Do you have awareness? You must insofar as you exist. However, we become accustomed to associating ourselves with our mind and thus thought such that our awareness of Self is reduced to self as mind in ego. We confuse thought for awareness and thus we subjugate awareness lacking the mind with activities of the mind. Consequently, we accept self as ego rather than Self as full and complete awareness wherein no form or name exists.

Nevertheless, in an experience of complete and full stillness, do we not still exist and thus experience. In that stillness, what memory is created? What activity of the mind is captured? None. Therefore, in memory, there is no form until the mind attempts to overlay what was actually experienced with mindful activities such as how the experience was experienced with the mind; e.g., serenity, peaceful, etc. Subsequently, we form attachments resulting from the mindful evaluation of our experience and create desires for a future experiences. In this way, we are using the past and future again to distort the present.

Must we mindfully describe and understand such experience or all experience? Can experience exist outside of such mindful activities such as thought? Such experience is difficult to describe for in its description we are attempting to put form and name to something that does not have form or name. Attempts to do so are tricks of the mind, thus ego, to associate Self as self in mind only; i.e., we think, therefore we are. Nay, in complete awareness not of mind, we are, therefore we exist. We must learn to distinguish the difference between awareness and thought. Awareness begetting Intuition and creativity does not spring from thought. They appear instantly and totally between thoughts and in stillness. Does not over thinking undermine such creative and intuitive processes? Similarly, thinking undermines total awareness. Byintellectualizing such things, we reduce their substance, their formlessness, our experience to mere thoughts. I may intuitively become aware of a presence in the room. Such awareness is reduced to implicit action as thought in mind to direct further explicit action wherein I may look around expecting to find another presence. Thought is a function of the mind attempting to intellectualize awareness. However, it is in the stillness of awareness that we find our truest Self. One that is separate from the mind, thus thought, thus attachment, thus wants, thus conditioning, thus identity, thus form. Once we have dispensed with the past and the future, we find no basis to distinguish the present from any other segment of time. Thus, time ceases to exist in a complete state of awareness. Once we have dispensed with these artificial and imagined aspects of self, we dispense with self thereby supplanting self for Self. Anáma-Rúpam. Ω