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Yoga and Meditation For Panic Attacks

Thursday, January 17th, 2013

yoga instructor training courseBy Kimaya Singh

Stress and mental health issues are unfortunately a part of our lives. They can affect your relationships and even your physical health. Many people suffer from panic attacks. They often occur during times of high stress, such as a major life change or a traumatic event. Panic attacks often feel like heart attacks. The symptoms include dizziness, heart palpitations, shortness of breath and even fainting. Although it can be very frightening, it is a common and treatable condition. The best way to reduce or prevent panic attacks from occurring is to reduce the amount of stress in your life and find better ways to deal with the stress and anxiety that you do have. One of the most natural ways to do that is through Yoga.

Numerous studies have shown that Yoga can be very good for the body and the mind. It has been known to reduce blood pressure and help to release the endorphins that make you feel good. There’s more to it than physical activity, however. Practicing Yoga also entails doing breathing exercises, relaxation techniques and meditation. All of that can help to quiet the mind, which can also lead to a reduction in anxiety levels. Even people who don’t suffer from panic attacks can benefit from that. And keep in mind that Yoga training has been used for thousands of years to help people with a number of physical and mental health issues. It is a widely recognized form of exercise that can be practiced by most people, regardless of their current fitness levels. Proper instruction can help to ensure good form and help you to get the most out of your practice.

Learning how to grow the mind body connection is an important skill to have. Much of what we think and feel has a physical effect on the body. Anxiety, stress, and panic attacks can also lead to unhealthy weight gain or weight loss, as well as disrupted sleep patterns and loss of enjoyment in every day life. That’s why it is so important to find constructive and healthy outlets in order to reduce their effects on your life. Eating a well balanced diet, getting enough exercise, and practicing mindful meditation can help to keep you calm so that you can enjoy life and all that it has to offer.

© Copyright 2013 – Aura Wellness Center – Publications Division

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Teaching Yogic Meditation for Cancer Recovery

Tuesday, May 22nd, 2012

how to become a yoga instructor By Dr. Paul Jerard, E-RYT 500

Sometimes, the subjects we teach in a Yoga class make us feel much better about what we do. When one decides to become a Yoga instructor, he or she usually does not appreciate the complete package of benefits one gains from meditating. With age comes appreciation, and sometimes wisdom grows from within. So, if you are a Yoga instructor, please remember that everything you present in classes is a valuable life skill. The new Yoga practitioners do usually not appreciate meditation and pranayama, but they are of extreme value.

The mere thought of cancer causes most of us to tense up, and undergoing tests is even more traumatic. If you have never been through it, imagine how scary a diagnosis must be, and that is only the beginning. Surgery, treatments, and uncertainty often lead to anxiety, depression, and negative emotions, which also affect the outcomes of all chronic diseases.

How Does This Help Cancer Patients?

Clinical studies show that meditating is an effective complementary therapy in the fight against cancer. Not only does it reduce discomfort and improve mood, but also evidence suggests that it boosts immunity and possibly improves prognosis. This is likely due to its effect on the autonomic nervous system.

Responsible for involuntary actions such as breathing, sweating, heartbeat, and digestion, the autonomic nervous system serves two functions. One part, the sympathetic nervous system, prepares the body for emergencies by increasing heart rate and restricting blood flow. The other part, known as the parasympathetic nervous system, slows heart rate, increases blood flow, and releases beneficial digestive enzymes.

As a result, this reduces toxic cortisol levels and boosts the release of feel-good endorphins into the bloodstream. It also increases the level of activity in the regions of the brain associated with positive emotions and compassion.

How Do Students Learn to Meditate?

There are many different kinds of meditation. For anyone who is dealing with cancer, there are many options. Many people like learning from meditation or Yoga teachers in private or public sessions. Those who want to practice with others who are dealing with cancer may prefer specialized classes offered at many medical centers. For those who want to meditate at home or alone, the following techniques are good choices:

• Guided meditations are available as both digital downloads and CDs, and some are designed especially for cancer patients.

• Breath awareness meditation brings the focus inward, returning attention to each individual breath when the mind wanders.

• Moving meditations, such as Yoga, Tai Chi, or Qigong, offer active options for restless practitioners. They also prepare the mind and body for other kinds of meditation.

• Mantra meditation concentrates on particular vibrations or phrases, such as the “AUM” sound or a mindfulness affirmation, such as: “May I be at peace.”

Conclusion

The demand for Yoga in oncology departments is growing. As research confirms the benefits of meditation for the management and recovery of cancer, its practice will likely become a part of standard medical care. Who knows where the future will lead us? Meditating is part of every Yoga teacher training course. Perhaps meditation has been under appreciated recently, but its future as an adjunct therapy looks very bright.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

Free Report, Newsletter, Videos, Podcasts and Bonus e-Book, “Yoga in Practice.”

If you are a Yoga Teacher, studio manager, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Meditation for States of Inner Harmony

Monday, April 2nd, 2012

yoga teacher certificationBy Dr. Paul Jerard, E-RYT 500

What is inner harmony? Many spiritual seekers claim to be searching for this thing we call harmony, but how can they attain something if they do not truly know what it is?

Harmony is a vague word, but in truth, no word is completely understood because mental perceptions of language differ from person to person. Generally, harmony is viewed as a state without suffering and strife.  States of inner harmony happen when we feel happy or when life is good.  Is there a way to make inner harmony happen more frequently?

Inner harmony is the non-dualistic state that can only be reached through the dissolution of the ego. The ego is the single greatest obstacle to reaching this blessed state of happiness. Meditation and Yoga silence the ego and allow the practitioner to experience periods of harmony, or non-dualistic consciousness.

Why does a lack of ego lead to harmony? The reason is simple – once the ego is fully understood. The ego is the self a person comes to think they are; the ego’s self-image consists of labels and beliefs about one’s self. Status, beliefs, political affiliations, social and business roles, favorite colors and foods, musical and film preferences – these are all labels. They are all forms of attachment. Dislikes are also labels we apply to ourselves, since they are also attachments – attachment, in its negative form, which is as strong, if not stronger, than positive attachments.

These mental labels form rigid boxes around everything a person does, and this leads to opportunities for life to go against these preconceived ideas. Life starts to work against the individual, rather than for them, because they have fully identified with their mind. In their distorted perception, they are simply a collection of mental labels; and if those labels and ideas are not honored, their very existence is threatened. So, of course, one must get angry during a traffic jam or while waiting in line. If one has identified with the label of a ‘Person Whose Time Must Not Be Wasted,’ this is more than just an inconvenience – this is a deeply unsettling event.

These labels and preferences are by their very nature isolating and dividing; they automatically create an “us-and-them” mentality that leads to a sense of being alone in the world.

This mindset is chaos, pure and simple. The ego is unable to deal with all of its problems, real or imagined, because the ego is essentially powerless. The ego is not real; only the being behind the ego has any real power. The ego can only make distinctions; it can never see that, in the end, all that is in this world is one.

Inner harmony involves taking control from the ego and observing the world as it is without all those labels. Where there is no conflict, there is harmony automatically. What could be more self-destructive than refusing to accept what already exists in this present moment?  Struggle and strife, which come from non-acceptance, is the opposite of harmony.

Making Yoga or meditation a daily practice, allows a higher level of consciousness to come into the picture. It starts with small glimpses, but gains momentum until complete non-resistance becomes the normal state of consciousness.

Many people are resistant to happiness, when they fully understand how Yoga and meditation work. They view it as weakness and passivity to accept that which is. They feel like it is strong and morally right to fight against that which meets their disapproval in the world. Unfortunately, some people have misunderstood the very essence of acceptance. The first step in making a difference in this world is to accept that which is. Only then can a conscious decision to make a change, or find a rational solution, happen.

Action rooted in present moment awareness and acceptance of all that is has a harmonious quality to it. This inner sense of harmony cannot be threatened by any outside force. Life and people cannot help but work with you, even if they are consciously trying to oppose you.

In this sense, reaching states of inner harmony is a powerful tool for success. However, do not let this be the driving force of the practice. Once egotistic pursuits for power and control enter the picture, all true inner transformation is lost.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

 

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Yoga Pose for Meditation

Tuesday, March 20th, 2012

yoga teacher trainingBy Faye Martins

Classically, Yoga poses or asanas were practiced to prepare a Yogi or Yogini for meditation. Yoga poses open up and elongate the entire body. One of the most optimal ways to prepare for meditation is the combination of asana practice with breathing exercises. This combination will soothe and balance your nervous system while releasing muscular tension throughout the body. If your body is relaxed, open and pain free, you will be able to sink more deeply into a meditative state and to stay in that state for a longer period of time. If you practice Yoga poses prior to your formal practice of meditation, you will feel physically energized and relaxed. By combining the practice of pranayama exercises with Yoga asanas, both your body and mind will be optimally prepared for your meditation session.

* Seated Twist Yoga Pose

To practice Seated Twist, sit on your Yoga mat. If your hips are tight, you may wish to place a folded blanket underneath you for added support. Before you begin, take a few deep full breaths. With your next inhale, raise your right arm up along side your right ear with your palm facing towards your left side. With your next exhale, bring your right hand down across your chest and place your palm on your left knee. You may wish to increase the stretch by placing the back of your right hand outside your left knee. Place your left hand directly behind you with your palm flat on your Yoga mat and 6-8 inches behind your sacrum.

Gently press against your left knee with your right hand as you exhale. With your next inhale, release the twist a few inches and with your next exhale twist back into the pose more deeply. Continue this pulsation of opening and contracting with your breath for several breaths. When you are ready to come out of the pose, with your next inhale raise your right arm back up above your head as you release your left hand. Place both arms down by your sides and pause to feel the elongation throughout your torso. When you are ready, repeat the pose on the left hand side.

* Bhastrika Pranayama

This breathing exercise is a very effective tool for increasing energy throughout the body while simultaneously soothing and quieting the mind. Bhastrika Pranayama is also known as Bellows Breaths because it resembles the movement of a bellows while stoking a fire. To practice Bhastrika Pranayama, sit in Easy Seat on your Yoga mat. Take a few deep breaths. This practice is vigorous and some forcefulness should be applied on both the inhale and exhale portion of the breath. With your next inhale, begin to make a hissing sound as you inhale fully then forcefully expel the air while maintaining the hissing sound. Each inhale and exhale should only be a few seconds long. Do a set of eleven breaths and then rest for several regular breaths. Repeat two more times. Complete your practice of Bhastrika Pranayama by taking three, slow complete Yogic breaths. Pause to feel the energy pulsating throughout your entire being.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yogic Breath Awareness Meditation

Monday, January 2nd, 2012

yoga teacher distance learningBy Faye Martins

It is well established that yogic breath awareness is extremely effective but until one experiences this meditation and practices it for themselves they have no idea just how enjoyable and fulfilling this breath awareness meditation can be. There are many different varieties and types of meditation but yogic breathing has no equal despite its relative simplicity.

To begin this practice, sit in whatever position appeals to you at the moment; a chair, mat or carpeted floor are all acceptable choices. If this is your first time practicing yogic breath awareness, try to get excited about what you’re about to do; this will not be necessary once yogic breathing has been performed since the practice speaks for itself. Try to channel a childlike curiosity as you sit, hands folded in front and placed directly over the core muscles of the stomach.

Take a few deep, cleansing breaths and then begin. First, with eyes closed draw the attention to the nose. Feel the air tickle the tip of the nose as it rushes past and feel it flare the nostrils. Focus on just this area for the first few inhalations or as long as desired.

From this nose itself, move the conscious attention to the windpipe. Can you feel the breath rushing through the windpipe? Notice what it feels like as it moves from the tip of the nose, through the nostrils and down through the windpipe.

Now from the windpipe, feel the breath as it enters the lungs themselves. First focus on the bottom of the lungs; can you feel the air expanding that area? If you have poor body awareness feeling the lungs in vibrant detail may take some time and this is okay; never let yourself be discouraged. Once the bottom of the lungs are clearly felt expanding, the expansion continues with the breath moving to the top and then all of the sides of the lungs.

Now take a moment to enjoy the feeling of the breath; few things bring such joy and happiness as a breath felt with the utmost attention. At this point your energy levels may begin to rise as fresh oxygen hits the bloodstream as well, further heightening the sense of well being.

Now, this is a place where one may stop or they may choose to go deeper into the practice; either choice is acceptable.

For going deeper into the yogic breath awareness meditation continue to draw deep breaths through the nose but this time instead of turning your attention to the direct physical path the air follows pay attention to the indirect areas of the body that are impacted by a pure, deep breath. The spine is a prime example of an area of the physical body that is impacted by the movement of the breath.

Feel the spine stretch and open up as it’s caressed by the inhalation and released by the exhalation. Feel the rib cage expand and contract. Pay attention to the feeling of the stomach rising and falling with the deep, peaceful breaths.

As a more advanced practice, let this observing extend to the arms, legs, head and pelvis, feeling the breath within them too.

This meditation is at once one of the most pleasurable and transformative meditation practices an individual may engage in. The sensual pleasure of feeling the breath and ultimately becoming the breath itself is so powerful that the ego can’t help but be silenced, even in the most egocentric of individuals.

Yogic breath awareness is a meditation that grows with the practitioner, leading them deeper and deeper into places of inner stillness and peace. If you haven’t tried this meditation before I encourage you to do so today; it will likely become a favorite part of your day.

© Copyright 2012 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Tips for a Successful Yoga Meditation Session

Saturday, December 24th, 2011

yoga teacher trainingBy Amruta Kulkarni, CYT 250

In Yoga practice, everyone wants to have the most successful meditation session possible, but sometimes it seems that the harder we try, the less relaxing and meaningful the meditation becomes. We want too much from our meditation, and we tend to want it now. In order to reap the benefits of meditation, it must be enjoyed for what it is and not what it can do for you. This shift in focus might sound difficult at first, but it’s actually more natural than achieving peace and tranquility through an iron fist. The following tips may serve to bring the joy back into meditation for those struggling with their practice.

For starters, a Yoga meditation session will become free, light and joyful when it’s taken one moment at a time. Yes, meditating tends to reduce stress levels and blood pressure along with cultivating deeper and higher levels of consciousness, but in the end those are all future destinations. Meditation is a journey happening right now, so take the time to enjoy the step you’re currently on. Focus on the act of meditating itself and give it your utmost consideration, appreciating it for what it is right now, not what benefits it could lead to later on down the road. If you attempt this and it seems impossible, something needs changing. Perhaps a different form of meditation is needed. Individuals don’t score bonus points for meditating using methods that are especially against their nature. The ego loves this type of thing because it takes something as simple as meditation and makes it into some act of super human discipline and restraint. This is compelling in fiction, but ultimately useless in real life. This is not to say that meditation should always be easy, and there will be days when individuals just don’t feel like doing it. If this happens more often than not, something has got to give. There are a variety of different meditation methods to choose from, and the ultimate goal of each one is to simply wake people up and bring them more deeply into life itself. If individuals feel bored and uninspired with their current meditation practice than by all means shake things up and try a different technique. It all leads to the same Source.

If individuals are pretty content with their meditation style but find the joy and passion for the practice ebbing, it may be time to examine what exactly they are expecting from their meditation time. Paulji often mentions that many people become frustrated and irritated with themselves for thinking during their meditation sessions, but that’s actually a pretty natural thing for the mind to do. The mind tends to think, and that’s okay. Ultimately, the goal of most meditation practitioners is to silence the mind and bring it to stillness but another gift meditation brings to the table is intense self reflection; those who meditate know their minds well because they are quiet enough to listen to themselves. So let the mind think if that’s what it really wants to do; there is no shame in this. Meditation is not a super human achievement and getting to know one’s self better is the gift that keeps on giving. It’s hard for the ego to be taken too seriously when it’s being watched; its antics often look silly when examined by the higher consciousness, which enters into the mind during meditation. This opportunity for deep reflection is often lost when striving for perfection in technical aspects of a Yoga meditation practice.

When one is happy with their meditation style but still somehow reluctant to meditate when the time comes perhaps discomfort is to blame. It’s good to develop the ability to meditate no matter what else is going on in the outside world, but it’s also wise to eliminate any outside distractions beforehand whenever possible. For example, if an individual has an important phone call to make, they should consider getting it done before meditating. Removing things to worry about can lead to better and more enjoyable meditation. Also, pay attention to how the physical body feels during meditating and be honest about the feedback the body is giving. If the physical body experiences discomfort, the mind will do whatever possible to avoid the situation that caused it, leading to unconscious resistance to the practice. If there is pain present, correct it. Better to sit in a chair than to put the body through prolonged periods of pain in order to sit in a more ‘enlightened’ position such as Lotus or even Half Lotus.

Finally, there are many people who simply carry a lot of unconscious guilt about taking the time to meditate and this translates to distraction, boredom and a depressed mood during the practice. For those individuals, the only solution is to work through the problem itself. Do they feel like they shouldn’t be spending so much time away from their family and obligations? If so, perhaps the meditation session could be made shorter (5 minutes), but if it’s only 20-30 minutes a day there is no logic or common sense in such a feeling. Observe the guilt and allow it to be and it will eventually pass.

In short, Yogic meditation is a gift that should be imbued with a sense of peace, joy and bliss. If those sensations aren’t present in your current meditation routine, it’s time to bring your bliss back by implementing some of the tips above.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Mindfulness Meditation and Hatha Yoga for Trauma Survivors

Friday, November 25th, 2011

online yoga teacher coursesBy Faye Martins

A relatively new niche in the practice and teaching of Yoga is the treatment of Post Traumatic Stress Disorder in trauma survivors through the emotionally sensitive practice of Yoga asanas, pranayama exercises and mindfulness meditation techniques. Physical and psychological trauma often occurs when a survivor experiences a life situation in which he or she is terrified, in a potentially life-threatening situation and completely unable to stop the experience from happening. This sense of helplessness is one of the key areas that trauma-sensitive Yoga classes can address and heal. The psychological defense mechanism of emotional numbing or freezing is also an area that the practice of mindfulness meditation techniques during a Yoga class can successfully begin to heal.

Yoga classes come in all shapes and sizes today. There are gentle, restorative classes and very vigorous challenging power Yoga classes that are held in rooms heated up to 104 degrees. Often a Yogi or Yogini is admonished during a Yoga class to go deeper into postures and to hold the poses for longer than he or she normally would. This self-competitiveness is great for most people who enjoy going to their physical and emotional edge and pushing through that edge as they surpass their previous accomplishments.

With trauma survivors, it is very important to allow the survivor to not dissociated when the “going gets tough” by supporting the Yogi or Yogini to be intimately aware of his or her emotions, memories and physical sensations while practicing Yoga. As the ability to remain in the body and tolerate uncomfortable physical sensations, thoughts and emotions develops over time, the critical skill of affect-regulation will also develop, in addition to a sense of empowerment when the trauma survivor is supported by his or her Yoga teacher to choose whether or not to even practice the asana or pranayama exercise.

If the trauma survivor does practice the Yoga pose or prescribed breathing exercise, it is also critical to allow the student to immediately stop practicing the asana or pranayama as soon as he or she sees fit. A terrifying sense of helplessness is one of the most damaging aspects of a trauma experience. This mindfulness meditation technique of being in the body and tolerating the physical and emotional sensations that the Yoga pose or pranayama is bringing up will support the trauma survivor in being grounded, aware and empowered to stop practicing the posture or pranayama if it is not nourishing to his or her well-being. This is one of the key healing aspects of incorporating mindfulness meditation techniques into a trauma-sensitive Yoga class, the empowerment of a trauma survivor to say “no” to what does not feel good regardless of the reason or the expectations of the teacher or other students.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga and Meditation for Restful Sleep Naturally

Friday, November 18th, 2011

yoga certificationBy Faye Martins

Restful sleep is something many people take for granted, but not everyone falls asleep and stays asleep easily. Sleep is the foundation of every activity in our day to day lives and serves as the major source of restoration and vitality for the human body. Promoting proper sleep is essential for long term health and doing so naturally eliminates the risk of harmful and unpleasant side effects that often accompany the use of conventional, drug based sleep aids.

Initially, it might seem counter intuitive to exercise when you’re feeling dead on your feet and in need of rest, but this actually exactly what the body needs in order to get a full night’s sleep. In the great scheme of things, our mostly sedentary lifestyle is relatively new, with human beings having worked hard on a daily basis throughout history. As such, is it really so surprising that the body needs to exert energy everyday in order to maintain not only health and fitness but also states of relaxation and sleep?

Incorporating yoga into your schedule on a daily basis can work wonders on the amount and quality of sleep, but care must be taken not to exercise too vigorously before bedtime. The body naturally begins to cool itself down in preparation for bedtime and rest in the evening, so elevating the body’s temperature by even a small amount can signal the body that it’s time to stay awake. If possible, morning yoga is ideal. If it’s not, be sure to give the body a few hours for the warming effect of exercise to fade away. This is essential.

In addition to yoga, meditation is also an excellent tool for reaching mental states that promote peaceful rest. Unlike yoga, meditation may be done right before sleep and even in bed if so desired. Making a habit of meditating in a cool, dark room can make sleep come easier because it helps lower the body temperature and it also gives the mind a chance to be still and become unburdened from the concerns of the day. One of the worst things for those who suffer from sleeplessness and insomnia is the fact that their minds often use their extra waking time as an opportunity to worry about every little thing without the possibility of distraction. As if the effects of sleep deprivation itself weren’t bad enough!

Outside of the bed any type of meditation may be used, though high energy visualizations are discouraged since they are stimulating and interesting, prompting the mind to stay alert. In bed, one of the best meditations involves the Corpse Pose. Laying in the Corpse position, draw your fullest attention into each part of the body starting with the soles of the feet and working on up, observing as the tension is drawn out of each area and complete relaxation takes its place. Mindfully bringing the body into this restful state releases much of the hidden tension individuals carry around with them all day without realizing it and also serves to quiet the mind because complete attention is being turned towards the body itself. If sleep does not come after the first try then start the process all over again and see. Falling asleep in the middle of this meditation is exactly the result we want and that’s the benefit of performing it in the bed rather than somewhere else.

If sleep doesn’t appear to be coming anytime soon, it’s important to leave the bed in favor of meditating or doing something else until the welcome heaviness of sleep comes again. Becoming accustomed to laying in bed awake rather than asleep is a bad connection for the mind to make. Beds are for sleeping, not tossing, turning, fretting or worrying.

It may take a week or two for yoga and meditation to have a strong impact on the level and quality of your sleep but the payoff more than justifies the effort in making these two things a habit. Both the yoga sessions and the meditation time need not be extremely long; only 20 minutes for each is more than sufficient as long as it’s done on a daily basis. By using your body and quieting your mind with yoga and meditation, you have the ability to promote restful sleep naturally.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Cultivating Thankfulness With Yoga Meditation

Friday, October 28th, 2011

become a yoga teacherBy Bhavan Kumar

When we start Yoga practice, we are taught that meditation is the ultimate Yogic experience.  When we are young, it is hard to see beyond the benefits of asana, but as the years go by we find an appreciation for the finer things in life.  With self-realization we transform gradually toward wisdom and inner happiness.  One way to appreciate life is gratitude for the chance we have to live it.

Many of us go through periods of time where we feel like there is nothing to be thankful for. This is a normal part of the human experience and feelings of guilt over it are not helpful in the long run. Instead of feeling bad over a lack of thankfulness, why not practice the art of cultivating a thankful spirit on a daily basis? Thankfulness is intrinsically linked with happiness and joy, making it a very worthwhile thing to pursue.

First, let’s talk about what thankfulness is not. Thankfulness is not something outside of ourselves and it is not dependent on an external factors. Thankfulness is not a destination in the distant future; thankfulness is here and now. Often we get into the mindset that if we accomplish this or that we will be truly happy and thankful. The problem with postponing thankfulness and gratitude is that there will always be another goal, destination or event. If we decide that we will be thankful when we reach the destination, we miss out on the joy of the journey itself, along with all the beautiful experiences it is willing to give.

Individuals forget how to be thankful upon reaching adulthood. This state of inherent gratitude is why kids Yoga classes are catching on everywhere. When we are children, everything is something to be thankful for. A sweet candy treat, the joy of blowing bubbles in the afternoon sun, the softness of a kitten’s fur, all of these things are worth being thankful for. Young children dwell in a perpetual state of thankfulness because they are so intensely aware of the present moment. Children are so new to the world that they can’t help but give their full attention to every little thing; this is how they learn and develop the skills necessary to function as adults. When children develop their own ego, the wonder of life begins to fade and a loss of innocence is the result. They turn their attention from the here and now and start putting their focus on other things like social status, future goals or memories of the past. That’s when the inherent thankfulness for all that is disappears.

In essence, thankfulness comes from noticing things to be thankful for. If we are in a constantly distracted state, is it any wonder that we start having a hard time remembering what we’re thankful for? Thankfulness is the direct result of maintaining a constant dialog between yourself and the present moment.

Simply meditating on a daily basis cultivates thankfulness automatically because it awakens an individual to the present moment which is the source of all good things. Any meditation style is effective, though mindfulness meditation is particularly suited to drawing one’s attention to the little things worthy of gratitude.

Finding thankfulness is made simple through meditation but the key to success is consistency. In Yoga, we are taught that meditation must be done every day if an individual wishes to maintain a thankful state on a daily basis. The sessions need not be long; the goal is to simply get in touch with the present moment each and every day. This will profoundly transform your life, making thankfulness the default state of being. No longer think about thankfulness; be the thankfulness and feel the thankfulness. It’s a beautiful thing.

Conclusion

A steady routine of yoga practice will instill feelings of self-confidence and enhance one’s self image. Learning to appreciate ourselves as we are is a yogic life skill, which brings about states of happiness and contentment.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

FREE Yoga Report. FREE Yoga Newsletter. FREE Yoga Videos. Free Podcasts. Bonus: Free Yoga e-Book, “Yoga in Practice.”

FREE CONTENT: If you are a Yoga Teacher, Yoga studio, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Yoga Meditation for Cancer Recovery

Saturday, September 17th, 2011

become a yoga teacherBy Kimaya Singh

Yoga meditation techniques are a wonderful way to complement and support your cancer recovery process. There are a variety of Yoga meditations that will help you to keep your spirits high as you work to re-establish your physical health. Yogic breathing exercises will also support you in combating stress and anxiety during your treatment and recovery process.

Many doctors are now aware that treating the anxiety and stress that often comes with the diagnosis of a serious illness, like cancer, is of critical importance to the healing process. Frequently, cancer patients will fight admirably on the physical level, but they may become emotionally depressed during the treatment and recovery process.

It has been clinically proven that depression weakens the body’s ability to fight cancer. When your anxiety and stress levels are high, you also have higher levels of cortisol, which suppresses the functioning of your immune system. Additionally, high levels of cortisol are related to an increased incidence, severity and duration of depression.

Before meditating, it is very helpful to practice some simple breathing exercises to calm you nervous system. The most basic breathing exercise is to breathe in slowly for a count of five, hold for a count of five and exhale completely for a count of five. Repeat this breath cycle for five to ten rounds. The Sudarshan Kriya is a more active breathing technique that will help to dispel negativity and calm your mind. More information is available online or in a good Yoga manual.

After you have completed five to ten minutes of breathing exercises, you are ready to meditate. You may want to sit in silence and repeat a mantra or sacred word silently to yourself. Sit and practice your mantra for as long as you are comfortable. If you are very fatigued, you can also meditate lying down on your bed with a blanket covering you. You may want to have an eye bag to help you relax and a bolster under your knees. This is your time for rest, relaxation and a bit of pampering.

Positive affirmations and/or visualizations are another wonderful way to focus on your healing process. You may want to spend a few minutes visualizing yourself surrounded and permeated by a protective white light. You may also like to spend some time visualizing yourself as healthy and whole. Not that you will be healthy, but that you ARE healthy. Hold this image in your mind for ten minutes or so.

Another healing visualization is to focus on the area in your body where the cancer is located and surround it with cool, blue light. This will help to ease the agitation and inflammation in that area. After your visualizations, spend at least five minutes resting in silent meditation. These practices will have a beneficial emotional and physical effect on your sense of well-being and will, in turn, boost your spirit and your immune system.

© Copyright 2011 – Aura Wellness Center – Publications Division

To see our selection of Online Yoga teacher training courses, please visit the following link.

http://www.aurawellnesscenter.com/store/

Free Report, Newsletter, Videos, Podcasts, and e-Book, “Yoga in Practice.”

If you are a Yoga Teacher, studio manager, blogger, e-zine, or website publisher, and are in need of quality content, please feel free to use my blog entries (articles). Please be sure to reprint each article, as is, including the resource box above. Namaste!

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Posted in yoga and meditation | 2 Comments »

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