Yoga Meditation

Yoga Meditation is one of the Five Principles of Yoga. It is the practice by which there is constant observation of the mind. It requires you to focus your mind at one point and stilling the mind in order to perceive the self. Through the practice of Meditation you will achieve a greater sense of purpose and strength of will. It also helps you achieve a clearer mind, improve your concentration, and discover the wisdom and tranquility within you.

Yoga Meditation is also one of the Eight Limbs of Yoga which leads to enlightenment. Research shows that the practice of Meditation contributes to you physical and psychological well-being. It can also reduce blood pressure and relieve stress and pain. Meditating also brings your mind to a level of consciousness that promotes healing or what is actually known as the alpha state. Achieving the alpha state can help decrease Anxiety, Depression and other Mental, Psychological, or Emotional problems.

Mundra and Mantra Magic

Technically, mundras refer to a variety of Yoga Postures designed to prevent energy escaping from the body. They also refer to certain hand gestures performed during pranayama and meditation, The word Mundra means Seal.

Yoga Mundra is excellent for improving the functioning of the liver, spleen,kidneys,pancreas,bladder and uterus. The Yoga Mundra also helps to relieve constipation.

1 Kneel on the floor and sit back on your heels. Place your hands or fingertips on your heels and keep your head and trunk erect but relaxed. Exhale.

2 On inhalation, rasie your hands in front of you to the level of your waist, then fold your fingers over your thumbs to make a fist and place both fists on either side of your navel.

3 Exhale and then, keeping your buttocks on your heels, stretch your spine from your hips by slowly bringing your head towards the floor. Hold, with your forehead on the floor, and breathe for a minute, relaxing the abdomen. Come up and rest on your heels, palms on your thighs.

Caution : It is very important that you do not attempt this exercise if you are pregnant or suffering from any abdominal problems.

Attaining Wisdom-Jnana Mundra

Sit with your hands resting on your knees, palms facing upwards. Bring the left index finger to touch the middle of the left thumb, and the right index finger to the middle of the right thumb. This Mundra opens one up to the beauty of life and promotes harmony.

Aswini Mundra, by practising this mundra daily it strengthens the pelvic muscles that control the bladder and rectum. It is an especially good exercise for Women. Start with 30 seconds and build up to five minutes. You can Kneel, sit or stand.

1 Lie on your back with your knees bent.breathe rhythmically for about 20 seconds. Now contract the sphincter muscles (at the opening of your rectum), hold the tension for a count of five, Breathing rhythmically while you do so, and then relax. Repeat this six times. Women should simultaneously contract and relax the vaginal muscles.

2 Pull the sphincter and all the pelvic floor muscles inwards and upwards. Hold the tension for a count of three, breathing rhythmically while you do so, and relax. Practice this exercise for up to half a minute in total.

The Divine Om Mundra

Sit with your palms facing upwards, hands resting on the knees. Join the tip of the right thumb with the tip of the right index finger and repeat on your left. The two circles created represent the cycle of Divinity.

Mantras

Mantras are sounds that resonate in the body and evoke energy. The chanting of mantras calms the mind, awakens the senses and stimulates the chakras. Through repeition, mantras can help the mind on its quest towards enlightenment.

The Highest Mantra of all is OM Yogis believe that this is the sound by which the universe was created, it means All that is - infinity and eternity.

The natural sound of the breath- SOHAM ( pronounced SO-HAM ) is also a mantra. It means I am that I am, signifying the divine has no limits.

OM NAMAH SIVAYA ( pronounced OM NAMAH SHE-VA YA ) is a mantra that helps to conquer the ego, which blocks the pathway to self-fulfilment.

Focused Gazing- Trataka

Watching the breath as you do in Pranayama, develops your concentration or Dharana- the sixth limb of Yoga. Trataka is another technique in concentration.In Pranayama the mind is focused on the breath, whilst in Trataka it is focused on an object. A lit candle is a good starting point.

1 Sit in the Lotus Pose or on a chair, however you feel comfortable is the best postion for you. Place a lit candle at eye level or a little below, about 1m (3ft) away, and take a few slow, even breaths.

2 Take your focus to the candle do not strain your eyes, keep your gaze steady and relaxed. Absorb the image and then, after a minute, close your eyes and continue to see the flame in your minds eye.

3 When the image fades, open your eyes and focus again on the flame. Repeat the process for as long as feels comfortable.