A number of us wonder about meditation. The thought of sitting silent with your eyes closed and your mind focused on one thought seems to scare many of us. But meditation can be really easy. Here are 10 great tips to get you started with meditation and help you reach nirvana.
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“Breathing is the first act of life. Within breathing is the secret of life,” Interesting facts about the Art of Living course: • AOL has been part of the training for NASA scientists and employees. • It is part of the training for Miss India contestants. . Teachers in a school in Basel, Switzerland get paid vacation to do AOL course. • Sudarshan Kriya has been acknowledged by All India Institute of Medical Sciences based on its medical research Medical findings about the Sudarshan Kriya: A world conference on science, consciousness and spirituality held in New Delhi noted the key findings of research conducted on the Sudarshan Kriya . Below is a simplified synopsis: 1. Less depression, more elation Dr Richard Brown from the USA has postulated that Kriya contributes to a state of alert calmness through its effect on the vagus nerve. The vagus nerve is crucial in social bonding, empathy and love; it is the centre of our gut instincts and is crucial to our ability to perceive, observe and make complex decisions. Impaired vagal activity is found in people with depression, anxiety, panic disorders, irritable bowel syndrome, violent adults, post traumatic stress disorder, early Alzheimer’s and obesity. 2. Sleep like a baby `Stephen Porges suggested that the different rhythms of breath in Kriya stimulates different fibers of the vagus nerve. This makes SKY unique and likely to have a much wider range of effects. Interestingly, brain wave rhythms during and after Kriya are similar to those of babies. 3. Think Positive Dr Fahri Saatcioglu from Oslo did a 6-week study on the effect of Kriya on the relaxation response and feeling of wellness on 109 subjects. 56 of them went through the Art of Living course and performed Kriya daily for 6 weeks. The other 53 relaxed in an armchair for 15 minutes daily for the same period. 6 weeks later, a significant increase in the experience of wellness in the Kriya group was noted as compared to the ‘armchair’ group. There was a sharp decrease in anxiety, depression and stress and a marked increase in optimistic thinking in the Kriya group. 4. Live longer Dr Neeta Singh from New Delhi studied the effects of Kriya on the genes that affect stress related pathways of the human body. She found an increase in vital antioxidant enzymes that are responsible for a longer life span and better protection against cancer. 5. Healthy heart, skin and blood pressure Dr Stephen Larsen from the USA studied neurophysiological responses before, during and after Kriya. The tests run were EEG (recorded at 19 cortical sites), EKG, heart rate variability, galvanic skin response, hand skin temperature, pulse plethysmography and blood pressure. He found that Kriya practices produced significant changes in ALL physiological measures. It appears that over a period of time, the practitioner’s health becomes more robust, flexible and able to deal with the challenges of stress. This explains why regular practice of Kriya is very important. 6. Decreased work-related stress Dr Vedamurthachar from Bangalore studied the effect of the AOL Course on occupational stress and anxiety among 60 software engineers. At the end of a month, the 30 engineers who took the AOL course showed a sharp reduction in anxiety and improvement in stress coping skills as compared with the 30 controls. 7. SKY and vegetarian meals for good health
E G Lyulyakina from Russia studied the oral micro flora of SKY practitioners. She found that the number of microorganisms in lacto vegetarians were 2-3 times less than that in ‘non strict’ vegetarians. She concluded that practice of Kriya and a vegetarian diet reduces the microbial content of the mouth. 8. Fight Cholesterol Dr Chiplonkar from Pune studied the lifestyle, behavioral and health aspects of 105 adults before and after undergoing the part I Art of Living Course. She found that majority of micronutrients showed a positive correlation with sattvic foods. After the practice of Kriya for 2 months, she found a significant reduction in anxiety, sharp increase in antioxidant capacity, reduction in triglycerides and a marginal reduction in oxidative stress. 9. Beneficial for cancer patients Arielle Warner in USA studied the psycho spiritual benefits of Kriya were studied in women diagnosed with breast cancer. The subjects were evaluated 2 weeks before the Art of Living Course, 8 days after the Course and after 5 weeks of regular practice. A significant improvement in quality of life, spiritual well being, positive states of mind and perceived stress was observed after the AOL course and was maintained 5 weeks later. 10. Sudarshan Kriya rules over other similar yoga tools Dr Janis Carter from Australia compared the effects of different modalities like Iyengar and Desikachar yoga, Qi Gong, Sudarshan Kriya Yoga and a multicomponent yoga intervention (MCYI) in treating Australian Vietnam war veterans with long standing Post traumatic Stress disorder. She found that the interventions that used many tools of yoga viz. Sudarshan Kriya and MCYI showed the greatest efficacy. 11. Psychoanalytical healing Dr Patricia Gerberg from USA discussed the effects of doing the Art of Living Kriya program in a patient undergoing psychoanalysis since a long time. She found Kriya useful in healing negative past impressions and the `dissociation’ that rendered the patient unable to connect with others and with his own feelings Meditation has become one of the most popular ways to eliminate stress on the planet and with good reason. Few methods are as powerful and easy to add to your daily routine. While it takes years to fully master a meditative technique, the benefits of trying are immediate and powerful for most people. In fact, the health benefits of meditation are quite incredible when you consider it is natural, free to do and can be accomplished pretty much anywhere on the planet with some practice.
Here are some impressive health benefits of meditation: Lower Blood Pressure For people with stress induced blood pressure problems, meditation can be a life saver. Because meditation forces you to slow your thinking, your breathing and your negative thoughts, it is logical that it would have a profound effect on your blood pressure when you calm yourself down. Fight Depression For people suffering from depression, meditation can allow them to find a healthy escape. When you meditate, you often find yourself in another state of mind entirely. It also helps to release serotonin in the brain, giving the individual a powerful boost in mood. Elicit the Relaxation Response This powerful feeling is the goal of many people that practice meditation. The relaxation response leaves you feeling completely relaxed, rested and ready for anything that comes your way. Some folks have referred to it as a “better feeling than can be found with a pill” and I would agree. The natural high from finding that happy place is better than anything. Boost Your Immune System Your immune system is proven to work better when your stress levels are down. That said, few things can improve your stress levels more powerfully than meditation. What is more, meditation has no nasty side effects or dangers to worry about. Slow Your Breathing Hyperventilation is a common problem with people that are suffering from stress. From panic attacks to stressful situations, these things can cause you to hyperventilate. Meditation can bring you right back to normal breathing patterns when this happening. There are lot of benefits of Meditation.
100 Benefits of Meditation are as below. 1. It lowers oxygen consumption. 2. It decreases respiratory rate. 3. It increases blood flow and slows the heart rate. 4. Increases exercise tolerance. 5. Leads to a deeper level of physical relaxation. 6. Good for people with high blood pressure. 7. Reduces anxiety attacks by lowering the levels of blood lactate. 8. Decreases muscle tension 9. Helps in chronic diseases like allergies, arthritis etc. 10. Reduces Pre-menstrual Syndrome symptoms. 11. Helps in post-operative healing. 12. Enhances the immune system. 13. Reduces activity of viruses and emotional distress 14. Enhances energy, strength and vigor. 15. Helps with weight loss 16. Reduction of free radicals, less tissue damage 17. Higher skin resistance 18. Drop in cholesterol levels, lowers risk of cardiovascular disease. 19. Improved flow of air to the lungs resulting in easier breathing. 20. Decreases the aging process. 21. Higher levels of DHEAS (Dehydroepiandrosterone) 22. Prevented, slowed or controlled pain of chronic diseases 23. Makes you sweat less 24. Cure headaches & migraines 25. Greater Orderliness of Brain Functioning 26. Reduced Need for Medical Care 27. Less energy wasted 28. More inclined to sports, activities 29. Significant relief from asthma 30. Improved performance in athletic events 31. Normalizes to your ideal weight 32. Harmonizes our endocrine system 33. Relaxes our nervous system 34. Produce lasting beneficial changes in brain electrical activity 35. Helps cure infertility (the stresses of infertility can interfere with the release of hormones that regulate ovulation). 36. Builds self-confidence. 37. Increases serotonin level, influences mood and behaviour. 38. Resolve phobias & fears 39. Helps control own thoughts 40. Helps with focus & concentration 41. Increase creativity 42. Increased brain wave coherence. 43. Improved learning ability and memory. 44. Increased feelings of vitality and rejuvenation. 45. Increased emotional stability. 46. Improved relationships 47. Mind ages at slower rate 48. Easier to remove bad habits 49. Develops intuition 50. Increased Productivity 51. Improved relations at home & at work 52. Able to see the larger picture in a given situation 53. Helps ignore petty issues 54. Increased ability to solve complex problems 55. Purifies your character 56. Develop will power 57. Greater communication between the two brain hemispheres 58. Respond more quickly and more effectively to a stressful event. 59. Increases ones perceptual ability and motor performance 60. Higher intelligence growth rate 61. Increased job satisfaction 62. Increase in the capacity for intimate contact with loved ones 63. Decrease in potential mental illness 64. Better, more sociable behaviour 65. Less aggressiveness 66. Helps in quitting smoking, alcohol addiction 67. Reduces need and dependency on drugs, pills & pharmaceuticals 68. Need less sleep to recover from sleep deprivation 69. Require less time to fall asleep, helps cure insomnia 70. Increases sense of responsibility 71. Reduces road rage 72. Decrease in restless thinking 73. Decreased tendency to worry 74. Increases listening skills and empathy 75. Helps make more accurate judgments 76. Greater tolerance 77. Gives composure to act in considered & constructive ways 78. Grows a stable, more balanced personality 79. Develops emotional maturity 80. Helps keep things in perspective 81. Provides peace of mind, happiness 82. Helps you discover your purpose in life 83. Increased self-actualization. 84. Increased compassion 85. Growing wisdom 86. Deeper understanding of yourself and others 87. Brings body, mind, and spirit in harmony 88. Deeper Level of spiritual relaxation 89. Increased acceptance of one self 90. Helps learn forgiveness 91. Changes attitude toward life 92. Creates a deeper relationship with your God 93. Increases the synchronicity in your life 94. Greater inner-directedness 95. Helps living in the present moment 96. Creates a widening, deepening capacity for love 97. Discovery of the power and consciousness beyond the ego 98. Experience an inner sense of Assurance or Knowingness 99. Experience a sense of Oneness 100. Leads to enlightenment Time is of the essence, and most people do not have a whole lot of time or take the time to care for themselves. Exercising and meditating are both stress relieving and important to overall health. At the very least, you can take two minutes here and there to practice meditation techniques for stress anywhere.
Relaxation and Tension Techniques A great way to practice mediation is to experience what it feels like to relax your muscle tension. One of the first things that needs to be done though is knowing the difference when your muscles are relaxed and tightened. Sitting at your desk, begin with your feet by flexing and pointing your toes. Next go up to your calves, tightening that area and holding and then releasing. Move up to your thighs, repeat this same procedure, and work your way up through all of the various muscle groups in your body. This procedure tightens the muscle groups so you become more aware of your body. Then you will be able to recognize how to release that tension and relax. Deep Breathing For this, you will want to simply sit quietly for a few moments taking the time to breathe in through your nose and out through your mouth. Make sure that you feel your belly and diaphragm move up and down so that you know you are doing this correctly. Practice this deep breathing slowly so you do not risk hyperventilation. Breathe quietly while feeling the tension in your body melt away, muscle by muscle, inch by inch. Let the stress leave your body with each breath and return clean and refreshed. Clearing Your Mind Clearing your mind can be done anywhere…literally. This is easily done in your car during a lunch hour or while stuck in traffic. Take a few deep breaths, stretch a bit, and roll your neck gently from side to side. Resting your head back, close your eyes and picture a clean white sheet of paper. Clear your mind, release any negative thoughts visualizing them floating up and out through the top of your head, leaving nothing behind but clean pure white paper. Find that place in you that feels peaceful. Continue to breathe in through your nose and out through your mouth, letting all thoughts go outward. These meditation techniques can all be utilized anywhere and every day. Practice them daily and you will see that these little techniques can go a long way to clear your mind, body, and spirit. A meditation teacher passionate about women projects, the chairperson of International Women’s Conference, a gifted singer and the sister of Sri Sri Ravi Shankar - Bhanumathi Narasimhan fondly called as Bhanu Didi ,is a versatile lady wearing many hats, effortlessly. Here, she speaks about how meditation can help women at work.
I had a small sapling in my hand and wanted a tall pine tree. ‘At least 4 to 5 months before this one grows even an inch or two,’ predicted the gardener. I brought it home with a resolve to nurture patiently. Ours was a pious, south Indian family. Chanting of mantras and pujas were as much a part of our daily life as the morning newspaper, filter-coffee and the rush to work. My little sapling was nourished by the earth, sun, water and the ancient verses of the Vishnu sahasranama, lalitha sahasranama, Purusha sukta and Sri sukta reverberating within the walls of our house and extending into our little garden as well. Two days passed. I was checking on my sapling. How much taller are you now? Any new leaves? Time seems to move very slowly when we are waiting. Time flies when we are happy and celebrating. Only in meditation, we are with time and events happen within us. To meditate, certain purity in the environment, both inner and outer, is required. I was meditating on how to help my sapling grow. Chemical fertilizers were supposed to help my sapling grow faster. However, I preferred the more natural methods of using organic manure, some chanting and a lot of love and attention. The chemicals deplete the soil of its natural strength. They are pollutants. We recognize pollution in the environment around us. Emotions and feelings form our inner environment. Stress is the common pollutant that does not allow us to be joyful, enthusiastic and peaceful. We need to take responsibility for cleansing both these environments. Planting trees, using bio-degradable, non-toxic products, not littering are all important steps towards cleansing the outer environment. A more subtle ritual is agnihotra, performed since ancient times in our country. When performed regularly it enables the absorption of cosmic energy ensuring good health and harmony. It is known for treating skin disorders, increasing positive energy, giving mental peace and strength, improving memory and increasing all-round happiness. Agnihotras are performed at the level of an individual home. Yagyas are conducted with the collective participation of many people. In the Bhagvad Gita, Lord Krishna says, ‘Yagya dana tapa karma pavanani manishinah’ . Through yagyas, dana (sharing), tapa (penance) and karma(action) man is purified. Yagyas are the ancient method of enriching the subtle to purify individual and collective consciousness. Yagyas have an aspect called sangatikarana – hastening the process of evolution by unifying all the elements and people in creation. The chanting of mantras and offering of several purifying herbs into the fire help to cleanse the atmosphere and the minds of the people participating. Our wealth is purified through Dana or sharing. Tapa or penance is of three kinds – body, speech and mind. Physical cleanliness, fasting, practice of asanas and pranayama all purify the body. The practice of silence brings purity to speech and meditation and chanting purify the mind, wisdom purifies the intellect and music /bhajans purify the emotions. In this way, the spiritual foundation of our country has inculcated several practices into our culture that leads to a clean outer and inner environment promoting harmony, prosperity and growth. Chemical-free methods, chanting of mantras, a happy and pure environment of sharing and caring -It was no surprise that within a few months my little sapling had grown into a small healthy plant. Along with the plant my young son was also growing. Children that they were, my son and his friends thought it was a game to pull a leaf of from a plant. "Oooouuchhh" I would cry in pain reflecting the emotions of the tender plant. My son looked at me in bewilderment. I told him the plant was in pain and was crying. So I was also hurt. Soon enough I found him hugging the plant explaining to the others how it pains if we pluck its leaves and that we have to take care of it. He came to me one day with a leaf in his hand saying, "Amma, I want to plant this. will it grow? It will be my plant." He wanted to know what the plant will eat. "Only water", I said. He planted it carefully. He would a save a little water from his water-bottle and offer it to his little plant as soon as he returned from school. He decided to give it warm water in winter so it would not feel cold. Now it was my turn to be amazed at the sensitivity of the child. One fine day, the miracle took place. The tiniest little second leaf sprouted and my son was an ocean of happiness and joy! When care for life is inculcated so naturally, the child grows up with a sense of honour and care for our dear planet. One does not have to make an effort to impress the importance later on. The coming generations must grow with this concern and care for the eco-system and life. Only then can harmony and peace with nature prevail. Living in a healthy beautiful planet, with an attitude of caring and sharing, our heart is full and mind is at peace. |