Yoga BLOG

Heart Chakra Meditation Definition of chakras In traditional Hindu and Buddhist concepts, as well as in yoga, chakras are considered energy centers located along the body's central longitudinal axis. There are seven different main chakras. The perspective on the chakras varies somewhat depending on the underlying teaching. The key commonality is the assumption that various physical and mental symptoms, as well as organ regions, can be associated with the chakras, which are influenced by blockages on the one hand and openings on the other. The consumption of certain teas, herbs, foods and aromas is considered just as helpful for balancing chakras as meditation or the use of special healing stones. The heart chakra The heart chakra is the fourth chakra and generally represents love, affection, empathy, security, and the kindness of the heart. It is located in the center of the chest at heart level. It is associated with the color light green and the element air. The heart chakra lies exactly in the middle of the seven chakras and is considered the link between the three upper and three lower chakras. From a spiritual perspective, it is also understood as the connection between the worldly and spiritual realms. The heart chakra is associated with various themes, including forgiveness, surrender, the ability to trust, and the ability to feel pain. Karma is also associated with the heart chakra. Physically, the heart and lungs, as well as the chest, circulatory system, and immune system, are connected to the heart chakra. The more open and sensitive the chakra, the more beneficial the positive influence on the corresponding organs. Heart chakra meditation during yoga A heart chakra meditation can look different depending on the particular yoga school. Every yogi who offers a corresponding meditation offers their own variation. What they all have in common is the effort to open the heart chakra. To do this, it's important to release any blockages and free yourself from stress. For meditation, it is essential to choose a quiet and undisturbed place. The sitting position is either the lotus position or the cross-legged position. The hands are placed loosely on the thighs. If you wish, you can open them with the palms facing up, but the back of the hands in the upper position is also fine. Close your eyes, and gently and as relaxed as possible, focus your attention on the position of the heart chakra. It is helpful to first get a feel for the current situation. Are there any disturbing influences or pain, light or heavy feelings? Fantasizing about light and brightness in general can help open the heart chakra. In your imagination, you can let the light flow through your heart and chest. The image of brightness will automatically lead to the chakra gradually opening. Helpful meditation exercises in motion In addition to light imagination, various breathing exercises ( pranayama ) are considered essential for opening the chakra. These are performed in conjunction with opening the chest. To do this, sit and breathe calmly, spreading your arms out at chest height. As you inhale, the arms are extended outward and then brought together again as you exhale. Another exercise is performed while standing. Here, the eyes are open, and the focus is initially on a calm flow of breathing. Both hands are placed on the heart chakra. Feel the rhythm of the heartbeat with the palms. As you exhale, both arms are moved horizontally forward and the right leg is placed forward. As you inhale, return to the starting position. Furthermore, all exercises based on backbends are helpful for opening the heart chakra. The classic sun salutation , which has an activating and invigorating effect, is also considered an ideal exercise for opening the heart chakra. Yoga beginners are recommended to take a guided chakra meditation. This not only explains the position of the heart chakra, but also teaches a number of helpful meditation exercises that can be practiced together. Image © goku347 / 123rf.com

Aerial Yoga Like many exciting yoga trends, aerial yoga also comes from the USA. It was developed by the creative acrobat and founder of the group AntiGravity , Christopher Calvin Harrison. So if you've always wanted to fulfill your dream of flying, want to do something for your fitness at the same time, and are looking for a variation on the otherwise perhaps somewhat overly serious yoga workout, then this is the right place for you. Because aerial yoga is primarily about fun and not so much about spiritual moments. Perhaps this relaxed form of yoga also leads to more introspection, as nothing is tense or forced here. Rather, it's about letting go, and you'll do that easily and automatically when you're dangling in one of the giant trapeze fabrics and are reminded a little of your toddler years. While in other forms of meditation and yoga, the mind still represents an obstacle, and a negative attitude can inevitably lead to a blockage that you first have to resolve in a lengthy process, in aerial yoga you have no time and certainly no interest in encouraging any skepticism that might arise. Rather, from start to finish, it's all about fully enjoying the exhilarating moments of suspended animation. The special features of Aerial Yoga at a glance Although aerial yoga exercises may seem daring at first glance, they are a yoga technique that can be practiced by both young and old. The appearance of a more demanding yoga style is deceptive. In fact, many stretching exercises are much easier in the air because the body weight is significantly reduced. The asanas performed in the inverted position are particularly suitable for those who suffer from back problems. This position relieves pressure on the back and neck, thus achieving a state of maximum relaxation. Furthermore, all muscle groups are strengthened and the internal organs are massaged. In addition to these aspects, aerial yoga also proves beneficial when it comes to building confidence in a world characterized by constant change, instability, and uncertainty. Of course, the inversion movements in particular have a corresponding effect, as they ensure that you reach a state of letting go. This encompasses all the essential elements in life, be they everyday problems, worries or desires, during your yoga exercises in the air you gain a new, healthier perspective on the things that really matter. It is certainly not surprising that the swinging motion alone provides a wonderful counterbalance to the often one-sided physical strain of work and dissolves potential stress within minutes. Experts consider a combination of aerial yoga and classic exercises on the ground to be ideal. Whenever traditional yoga causes you too many problems and you are too tense and cramped for some particularly difficult asanas , an hour in the air proves to be extremely relaxing. Of course, aerial yoga, which in short is a harmonious blend of Pilates , aerial acrobatics and the familiar yoga positions on the ground, also has other positive factors to offer as a standalone workout in addition to the advantages already mentioned. These include the development of natural balance, the feeling of protection and security and, last but not least, the not to be underestimated fun factor, which has a positive effect on body, soul and mind equally. Of course, this can only be a limited, theoretical description of this increasingly popular form of aerial yoga. You'll experience the full extent of its positive effects once you sit in the soft acrobatic cloth yourself and finally have the opportunity to relax not only your limbs but also your soul. Image © dmytr / 123rf.com

Is yoga “esoteric”? The answer is simple: It depends on how you define "esoteric." Some people understand it as an interesting secret doctrine, perhaps with a mystical approach; new insights into unusual things that most people neither understand nor recognize. Others use it to dismiss "unreasonable" things; for them, anything is esoteric that science can't prove, that sounds strange and is beyond their comprehension, or that they instinctively reject. Incidentally, this derogatory attitude has only existed since the 20th century. Before that, esotericism was very elitist, something only for select groups of people like scientists, and sometimes even only for initiates. This gave it this mysterious, fantastical, and even cult-like character. Esotericism essentially means nothing other than "relating to the inner." Esoteric content Today, these two groups—esoteric fans and those who reject it—continue to oppose each other. Esotericism encompasses a wide variety of topics: Native American and Far Eastern myths, gurus and lunar calendars, crystal healing and pendulums; geomancy, clairvoyance and clairaudience, fortune-telling, card reading, and the famous round table readings for contacting the deceased. Alongside the spectacular, there are deep religious mysteries that elude conventional knowledge; dream interpretation, spontaneous healing, theosophy, telepathy and telekinesis, and the spiritual relationship to numbers. Yoga seems downright "harmless" in the context of some of the rather dubious practices, which we find almost indistinguishable from charlatanism. Nevertheless, it cannot be ruled out today that some of these topics will one day gain conclusive evidence or become as widely accepted as we know them to be. Gymnastic exercises and spiritual experiences So, the question is what your personal yoga looks like, or rather, what you want to adopt from the ancient tradition. If you view yoga purely from a sporting perspective, the asanas have no esoteric elements, but are on a par with Pilates and gymnastics . The breathing exercises can also be explained quite well by biological processes, such as nasal cleansing, more oxygen for the organs, and so on. Meditative exercises, on the other hand, are already in a transitional stage. Here, sensitive people can experience extraordinary and strange experiences; some might even speak of soul journeys or other flights of the mind that are difficult to explain and thus esoteric. If we now consider the concept of meridians, which originates from TCM, Traditional Chinese Medicine, and only slowly gained acceptance in the West, we are already entering a realm that was once considered esoteric but is now considered entirely acceptable. Health insurance companies have even begun to cover acupuncture treatments under certain circumstances. In contrast, areas like kinesiology are still not recognized treatments. Nevertheless, they work wonders in many cases, and even people who have never dealt with them respond and are healed. Various forms of exercise The current influx of yoga classes is greater than ever. Tai Chi, Qi Gong, Zen , and similar practices are also popular, but by a considerable margin; perhaps because yoga can also be seen purely as relaxation and exercise. No one needs to change their diet or delve into the deepest secrets of yoga; they simply practice dog , cat, and tree poses . In contrast, Tai Chi and other forms offer special exercises such as rooted walking, the swimming dragon, and the visualization of capturing the chi and directing it to the lower core. Some people may have difficulty with this. Yoga is therefore less esoteric in our part of the world, as so many people now practice it that it can hardly be described as a teaching "only for the initiated." Incidentally, (unlike in the Far East) more women than men attend classes with their yoga equipment ; some others may prefer to practice secretly at home. In this respect, we suggest: simply enjoy “your” yoga, whatever your stance on the subject of esotericism! Image © styleuneed / 123rf.com

Yoga and meditation Clarification of meditation The term "meditation" is actually a paradox, because its translation conveys something that is often considered the greatest obstacle. Meditation goes back to the Latin term "meditatio" and the Greek word "medomai." Both words mean reflection, contemplation, and consideration. In fact, meditation is primarily about concentrating, "collecting" the mind, and, if possible, achieving a state of emptiness. Ideally, emerging thoughts shouldn't be explicitly addressed or considered. Instead, you should let them pass and focus on yourself. Connection between yoga and meditation Meditation is considered an essential component of yoga. It is considered both a standalone exercise and a special spiritual practice intended to focus and calm the psyche or mind. Meditation is not tied to any particular religion and can be practiced by atheists and agnostics alike. It serves as a means of inner contemplation and a direct connection with oneself. Yoga offers a variety of meditation techniques designed to relax both the body and mind. When the entire system is at peace and calm, stress is reduced, and the body regenerates. Positive effects are often observed, such as the regulation of pain, heart rate, and blood pressure, and a strengthening of the entire immune system. Many meditating yogis state that they are only able to cope with their daily workload and intense encounters because they meditate regularly. Meditation helps them build a certain resilience against the demands of everyday life and deal effectively with stressors and their own resources. The meditation techniques are a helpful part of yoga in this regard. Many people who practice yoga exercises also meditate, sometimes without even knowing it. Asanas performed in silence, in which a posture is held still for a certain period of time and one concentrates on the breath, is already a form of meditation. Forms and framework of meditation Meditations are often accompanied by many different aspects that give them structure and help the meditator concentrate. The variations are diverse and are usually based on mindfulness exercises or special breathing techniques. Other forms of meditation include a mantra or a personal affirmation that is repeated mentally and also serves to focus on one's center. The mantra "Om" is probably one of the most well-known forms. It is also possible to choose a German word that the meditator associates with something. Such a personal mantra could be "calm" or "peace," for example. A helpful practice, especially for beginners , is a recurring period of time that is firmly integrated into daily life and serves to establish a general sense of regularity. Early morning and dusk in the evening are considered ideal. If possible, a quiet, undisturbed space should be available that no one enters during meditation to avoid distractions. Practical application The essence of yoga meditation is a comfortable, upright sitting position combined with calm breathing. Here, it's important not to view any wandering thoughts as a distraction, but rather to let them pass by calmly. It's not helpful to force yourself to calm down, as this would achieve the opposite. Rather, it's about focusing and concentrating on your breathing, which requires some practice, especially at the beginning. Meditation beginners are well advised to practice for a maximum of five minutes. The duration should be increased slowly and gradually to avoid overexertion. Attending an introductory meditation seminar can often be helpful. In many cases, a few minutes of meditation are also integrated into a regular yoga class, usually at the beginning and end of the practice session. Image © cmfotoworks / 123rf.com

Meditation effect Meditation was long considered a practice primarily practiced by nuns, monks, or those seeking spiritual development. However, meditation has now become firmly established in the secular sphere and is highly recommended by medical professionals of all disciplines. It is therefore worthwhile to take a closer look at this training method, which is so effective for health, well-being, and mental fitness. In this context, it is worth pointing out that there are now a wide variety of forms of meditative practice, each of which is guaranteed to offer something to suit your personal preferences. Perhaps you have hesitated to experience the beneficial effects of meditation for yourself through practice because you are not enthusiastic about the quieter versions. If so, the good news is that there is now a wide range of different meditation techniques that are sure to suit you better. Examples include dynamic meditation and movement forms such as yoga, qigong, and tai chi chuan. The benefits of regular meditation practice at a glance Meditation primarily affects the brain and is often referred to as a fitness workout for the "gray matter." Since negative emotions always begin with a thought, the mental control you learn through meditation also has a positive influence on your emotional world. In this way, you become the conductor of your thoughts and emotions, not the other way around. Uncontrolled emotional outbursts, fear, anger, and depression are thus a thing of the past, because in meditation, you learn to maintain focus despite all external influences and to only allow thoughts that support your development. It is therefore hardly surprising that experts already consider meditation a secret weapon for the treatment and prevention of a wide variety of ailments. The focus here, of course, is primarily on psychosomatic illnesses, which are becoming prevalent in our hectic society. In a time when our constant attention is required and we are almost inundated with information, it is difficult not to lose sight of our goal. Meditation teaches us to concentrate on the essentials and to eliminate all distracting factors. This will not only improve our quality of life in our personal lives, but also boost our performance at work. Meditation is proving revolutionary due to its far-reaching positive effects on every area of our lives. With this simple technique, you hold your destiny in your own hands and can, in the long run, live the life you've always hoped for. Aside from the beneficial effects on your mental, physical, and emotional health, meditation also contains a certain amount of spirituality. Through this intense introspection, you will learn to constructively engage with existential questions about topics such as transience, illness, death, loss, and meaning, or rather, to accept the unresolved problems of our existence. Consequently, you will enjoy every single moment more intensely and feel a never-before-seen gratitude for life. Numerous brain research studies prove that this is not just a hopeful assumption, but a fact. Because our brain isn't static but changes depending on the demands and stimulation it receives, it's up to us which part we develop further. Meditation can therefore help us lead a self-determined life, free from the opinions of others and the control of our conscious or unconscious negative thoughts. Furthermore, meditative practice increases our awareness and equips us with the necessary strategies to confidently handle even emergency situations such as conflicts or extreme experiences like loss, pain, etc. In the long term, meditation makes a decisive contribution to developing a positive attitude toward ourselves and others, one characterized by respect, tolerance, understanding, and compassion. Image © byheaven / 123rf.com

Learning mindfulness through yoga Mindfulness is an art that brings us back to ourselves. Often, we're preoccupied with one thing while already thinking about two or three others. In our hectic world, multitasking is the epitome of a perfectly organized person who manages several projects simultaneously and usually completes them successfully. In our minds, we have images of people hurrying down the street, holding their phones to their ears, waving to someone, and already thinking about their first tasks at work. According to Far Eastern insights, however, this is not the path to a successful life; for the simple reason that more is not always better, because material success doesn't truly bring satisfaction, and because such people wear themselves out while missing out on what's truly important in life: themselves and the true development of their personality. Incidentally, there's no question that such a life is associated with more stress and thus more danger to life and limb: strokes and heart attacks are more likely than in someone who lives a very mindful life. Learn slowly Anyone who has ever tried mindfulness knows that it's not that easy: A classic example is eating a single raisin. First, you examine it closely, then feel it with your fingers, bring it to your nose and smell it, then put it in your mouth, lick it, feel it, explore it, then bite it open and chew it for a long time to detect the different nuances of taste. If that's too much effort for you, you can of course simply try it with your daily chores: consciously brushing your teeth, washing, getting dressed, later pouring and drinking your coffee, and so on. It's about staying fully focused on the activity at hand and not letting your mind wander; not putting on your shoes and already having one foot out the door; not answering an email while mentally compiling the materials for the next meeting; not practicing on the yoga mat while already thinking about your outfit for the party. Interestingly, this Far Eastern art is as simple as it is difficult. We can't possibly think more than one thought, even if there's only a millisecond's difference between this and that; and we can only perform one action at a time: It's not feasible to dress the baby and tie the adult's shoes; stir the pot and fill the kettle; talk to a colleague and respond to the boss—it's always one thing at a time, even if we can work and react incredibly quickly. Observe yourself and convince yourself of the truth of this statement. In this respect, any attempt to do many things simultaneously is doomed to failure. Isn't it much better, then, to tackle one task at a time and remain fully focused? The quality of the individual results is clearly improved this way – and this is another reason to avoid the often hectic task of multiple tasks. Moreover, more rest is certainly beneficial to your health. Yoga teaches the way Yoga exercises show us how it's done: We can only perform one at a time, and to achieve success, we need to work with great precision. We concentrate entirely on what's happening: on the position of our pelvis, feet, or back, on head posture, breathing, and balance. Relaxing moments like letting go of our thoughts or the dead man's pose also lead us to the moment where nothing else is important; there is only this moment, this intention, this exercise. The rest of the world is blocked out. We can act this way in everyday life, too: driving with concentration, making sandwiches, or concentrating on a conversation with someone. This enables active listening, for example. Try performing everyday activities differently and experience the difference! Image © kraho / 123rf.com

Yoga during pregnancy Every form of yoga also involves a mental exercise: concentrating on your own body. Yoga can help you listen more closely to yourself and, in turn, to your child. And during the birth process, it's beneficial if you, as a yoga student, are trained in controlling your body's contractions and relaxations. Meditative Yoga As long as the pregnancy is not high-risk and there are no leg problems (e.g., water retention or circulatory problems), meditative sitting yoga is highly recommended for pregnant women. Depending on your abilities—ideally acquired through previous yoga training—you can adopt the heel seat, diamond seat, cross-legged seat, simple seat, full seat, half lotus seat, or full lotus seat. Please note, however, that some of these postures can damage the knee joints in inexperienced individuals. Particularly popular yoga meditation postures for pregnant women are the heel seat, if necessary performed with a bench or cushion , and the cross-legged seat. If you have leg or back pain, yoga meditation on a chair or stool is a good option: Sit so that your thighs are horizontal to the floor and your feet have full, flat contact with it. If the chair is a bit too high for this, you can use a folded blanket, for example, as a raised floor. Open your legs and position your feet wide enough to feel comfortable for you and your child. If your movement isn't restricted by a bulging belly, straighten your pelvis, and make sure your shoulders are neither pulled forward nor tense. Depending on the severity of your bulging belly, you may also be able to use your pelvis and back to balance your posture; the sitting position should under no circumstances feel unnatural or stressful to you. You are a pregnant woman and equipped with a highly sensitive body awareness; use this for yourself and your child. Once you've found the optimal sitting position for you, close your eyes, let your breath flow, and begin a meditation technique you prefer. This could involve establishing mental contact with your child. Meditatively listening to certain classical music—some experts recommend Mozart or Bach—can also have many positive effects during this stage of life. But please don't play it too loudly, as the amniotic fluid amplifies the sound vibrations that reach your child. Hatha Yoga The benefits of Hatha Yoga extend far beyond the physical training effects of pure sport; however, here attention should be paid to its athletic demands. First of all: Hatha yoga is one of the most suitable sports for pregnant women, alongside light gymnastics and aerobic exercises, swimming, golf, and leisurely cycling. Ideally, you're already a yogi and can easily modify your usual workouts as a pregnant woman. However, anyone who wants to start Hatha yoga (or any other unfamiliar sport) during pregnancy should definitely seek medical advice beforehand. Pregnancy hormones, which are designed to enable your body to give birth, increase the flexibility of muscles, connective tissue, and tendons. Unfortunately, this also means an increased susceptibility to injury in the joints, especially if healthy supporting muscles suitable for physical activity have not been developed beforehand. However, even pregnant, trained yoga students should consider the following: - Exercises designed to strengthen the abdominal muscles are discouraged. Well-known asanas that are best avoided include the pump pose (Urdhva Prasarita Padasana), the boat pose (Ardha Navasana) , and the seated balance pose (Dandasana) . - Practice backbends only in a very gentle way, and remember that pregnancy can make you more likely to feel dizzy; if this happens, stop the workout. - When doing forward bends, make sure your stomach has enough space; position your legs accordingly far apart. - Exercises that require holding your breath are not recommended during pregnancy. - As soon as you no longer find the stomach position comfortable: Stop doing the corresponding exercises. - In yoga classes that also include pregnant women, their exercises are usually modified starting in the fourth month of pregnancy, and inversions are consistently taboo for them starting in the seventh month. (The extent to which inversions are beneficial for pregnant women up to the seventh month is controversial.) In general, only perform asanas that make you feel good. Don't practice out of ambition, but only for your health and well-being. Image © xua

Yoga exercises for the stomach Those looking for specific yoga exercises for the stomach often want to tone their core primarily for aesthetic reasons: After all, a flat stomach is considered attractive and sexy. At the same time, gently building abdominal muscles also brings many health benefits. The strengthened muscles wrap around your internal organs like a corset, giving you more body tone. This helps prevent a hollow back and back pain. If you simultaneously train your pelvic floor, you stabilize the bladder and uterus. Furthermore, the exercises stimulate the digestive tract, liver, kidneys, and reproductive organs. Yoga therefore has a beneficial effect on irritable bowel syndrome, supports the elimination of harmful substances, and relieves menstrual discomfort. The energy flows again Abdominal exercises activate two important chakras: About a hand's breadth below the belly button lies the sacral chakra, the center of vitality, creativity, and sexuality. The navel chakra, located in the stomach area, represents willpower, power, and endurance. By releasing blockages in these centers with yoga, you'll find a better body image and more self-confidence. Valuable exercises for the stomach The perfect blend of muscle building, stretching, and relaxation is good for body and soul. However, especially for beginners, it's recommended not to push yourself beyond your limits. Perform all exercises in a way that feels comfortable and pain-free. If you train regularly, your flexibility will steadily increase anyway. The Archer With this standing exercise, you strengthen your abdominal muscles and improve your core tension. Stand on a non-slip surface with your feet about 70 centimeters apart and your toes pointing forward. Then turn your left foot out at a 90-degree angle and let your upper body follow. Now tense your imaginary bowstring: Raise both arms, pull your right arm back, and stretch your left arm forward. Your elbows should be horizontal and your shoulder blades down. Now bend your right knee until it is over your ankle. Make sure your hips stay straight. Once you have reached this position, tighten your pelvic floor muscles and draw your navel toward your spine. Breathe in and out slowly and deeply for one to three minutes, focusing on the thumbnail of your left hand. Then switch sides and repeat the exercise. The cat The "cat pose" presents a challenge for the rectus abdominis: To do it, get into a quadruped position with your knees under your hips and your hands under your shoulders. Keep your elbows facing each other, and your arms relaxed. Spread your fingers for a secure hold. As you exhale, arch your back into a rounded, cat-like hunchback, tightening your pelvic floor and drawing your navel in. When you feel the impulse to inhale, release the pose and straighten your cervical spine. It's best to repeat this exercise ten to twenty times. Janu Sirasana – the half head-knee pose With this exercise, you'll say goodbye to stress-related bloating and burn fat at the same time. Sit on your yoga mat with your legs straight and your toes pointed upwards. Bend your left leg so that the sole of your foot touches your right thigh. Now stretch both arms toward the ceiling, slowly bend your torso forward, and grasp your right foot with both hands. Hold this position for about a minute, breathing deeply. Then switch legs. Since this exercise involves a strong stretch, be sure to warm up beforehand by running or performing the sun salutation several times. Image © fizkes / 123rf.com

Zen meditation Stress and hecticness often dominate everyday life. This constant strain wears on our nerves over time, which is why we long for more peace and relaxation. One of the most effective meditation techniques is Zen meditation, also called zazen , which relaxes the mind and body. Many people feel overwhelmed by everyday life. When the stresses of daily life take their toll on the body, burnout is only a matter of time. Relaxation and meditation exercises can help prevent total exhaustion. One of the best-known and most popular meditation techniques is zazen, which originates from Zen Buddhism. In zazen, the mind and body finally find peace. You find an inner stability that defies daily stress. Zazen – sitting & waiting Even the Buddha practiced daily sitting meditation to control his thoughts and strengthen his mind. Zazen, a sitting meditation from Zen Buddhism, is also known as "Shikantaza." Zazen doesn't seem that difficult. However, the practice often looks different because thoughts are reluctant to silence. Zazen means "silent sitting." It focuses attention on the breathing in order to become fully aware and mindful. Zazen by no means achieves a dreamlike state. You are in the here and now, in a space where your thoughts play no role. The goal of Zen meditation is to sit without thinking about anything. Those who practice this meditation technique regularly will not achieve enlightenment immediately, but they will experience significantly more peace and relaxation. Calm through everyday life What exactly happens during zazen is still unclear. However, researchers have discovered that the density of gray matter increases. Gray matter is a component of the central nervous system responsible for memory, language, and attention. Therefore, zazen appears to be a kind of training program for the brain. Regular meditation, however, has a positive effect not only on the mind but also on the body. More and more studies prove that meditation is an effective antidote to stress. Zen meditation can not only relieve headaches, but also fatigue Neck and back pain inner restlessness Heart palpitations Difficulty falling asleep and staying asleep Although Zen meditation is not a panacea, it does alleviate many symptoms, especially those that are physically noticeable. Meditating while sitting – posture & breathing When practicing zazen, it's important to maintain an upright, but not rigid, posture. A zafu, a round cushion that's also considered a symbol of zazen, is particularly helpful. Because the zafu is 10 to 15 centimeters thick, you can sit upright naturally without unnecessarily straining your back muscles. Your left hand rests in your right, with both thumbs lightly touching. Traditionally, zazen is practiced in the lotus position, with both legs crossed so that you first place your right foot on your left thigh, before placing your left foot on your right thigh. If the lotus position causes pain, you can also place one foot on your thigh or sit cross-legged. Your posture should always be relaxed and not tense. Breathing plays a crucial role in zazen. During Zen meditation, you breathe particularly deeply and calmly. Your breath flows into your belly before slowly leaving your body. Thoughts that occupy your mind during meditation should drift by like clouds. If you find it difficult to let go of thoughts and images at first, you can also count your breaths. Conclusion Zen meditation is an excellent way to calm the mind and reduce stress. Those who practice Zazen regularly approach the stresses of everyday life with calm and serenity. Zazen is not only beneficial for the mind, but also for the body, as typical stress symptoms are alleviated after just a few sessions. Image © og_vision / 123rf.com