Yoga BLOG
by Nick
on Feb 19 2016
Metta Meditation Metta meditation, also called Metta Bhavana, is one of the oldest forms of meditation in Buddhism. The word "Metta" translates as "compassion," and "Bhavana" refers to the training and development of the mind. These terms reveal the meaning of this meditation technique: comprehensive spiritual growth is to be achieved through compassion and kindness toward all living and sentient beings. The "universal love" learned through meditation encompasses interest, kindness, attentiveness, and empathy toward others, and, last but not least, a positive attitude toward oneself. In this way, Metta meditation can contribute to improving one's quality of life.
Overcoming inner barriers
Meditation is not fundamentally energy work in the traditional sense. Nor do you have to be deeply rooted in the Buddhist religion to practice Metta. However, it is important that you are open to this new experience and the ways of thinking it brings. All positive feelings, such as all-encompassing love and compassion, are already present within you. In everyday life, however, negative stimuli contribute to the fact that most people are not in inner connection with these positive qualities. This often leads to anger, bitterness, and resentment towards others and certain situations. Such an attitude and a recurring chain of negative emotions influence your life satisfaction. With targeted and regular Metta meditation, you can develop a new approach to your perception of the world and find a benevolent and loving attitude .
Connected in harmony with all living beings
If you decide to try this form of meditation, you will begin an exciting journey toward yourself and those around you. Disorientation and self-doubt will gradually dissolve. You will achieve inner balance. This "personality training" is particularly suitable for all ages and different personalities. You can attend a supportive course at a health center or spend a few days in seclusion in a Buddhist monastery. If you would like to gain initial experience alone, proceed step by step. Schools differ in their opinions regarding which living beings should be included in meditation. The Pali Canon (Buddhist holy scripture) states that you should only address living beings with whom you are not at odds. However, it is important to first send phrases of loving kindness to yourself. After this, you can expand the circle to include people close to you, "neutral" people, people with whom you have difficulties, and finally to the entire earth and all living beings.
Reach your goal with calm and perseverance
Before you begin meditating, take enough time and find a comfortable place where you can relax. You can begin the exercise sitting on a yoga mat , a cushion , or on the couch. Make sure your breath can flow freely and unhindered. If you want, you can darken the room and create a relaxed atmosphere with quiet meditative music, candles , or incense sticks . The individual phrases of the Metta meditation are available as spoken instructions. You can also record them yourself beforehand or speak them quietly. Phrases like "May I be happy and content" or "May I be relaxed and free of anger" help you adopt a more positive attitude towards yourself. The individual messages can be repeated several times and the order varied. It is perfectly normal for your mind to wander from time to time. Continue meditating until you feel physical relaxation. At the end, breathe in and out carefully for a moment. Then it's time to slowly slip back into a waking state of consciousness. With regular practice, meditation will become easier and easier. From your unconditional love for yourself, you will have the opportunity to transfer your new inner attitude to those around you. You will be able to approach others with kindness and experience a never-before-seen inner peace. Image © lungshoping / 123rf.com
First steps into Merkaba meditation
by Nick
on Feb 18 2016
First steps into Merkaba meditation Merkaba meditation is one of the most powerful forms of meditation. It is not limited to the human mind but encompasses all life, from the smallest atom to the vast galaxy. Beyond the breathing technique, Merkaba meditation requires sufficient understanding and unconditional love to become a living field of light according to the principles of the Merkaba itself. In Merkaba meditation, each breath is connected to the energy field, which is why breathing is an important aspect of this meditation. The Merkaba is divided into 18 breaths and takes approximately 45 minutes.
Preparation & Tips
Merkaba meditation requires some practice. You should meditate daily until you can properly perform conscious breathing. You can try your first breaths while standing, on a chair, or on a cushion. However, you must ensure that you keep your spine straight and that the prana tube is centered. The prana tube is the tube that runs through your body's center, into all the chakras, and ends at the apexes of the tetrahedrons. Everyone possesses both the tetrahedrons and the prana tube—whether consciously or not. During meditative exercises, you should not wear jewelry or carry any metal objects with you so that the mudra circuits are not interrupted.
Pranayama breathing
Before and during Merkaba meditation, you adopt a calm breathing rhythm. You use the Pranayama breathing technique , in which you first inhale into your belly and then into your chest. When exhaling, you also release the breath first from your belly and then from your chest. Through this breathing technique, you develop prana and become a conscious breather.
The individual breathing steps briefly explained
With the first six breaths during Merkaba meditation, you cleanse the circuits in your body and release your energy blockages. During breaths seven through nine, you form a sphere from the prana you have inhaled through the prana tube. At this point, the prana sphere should have a diameter of two hand lengths. Only with the tenth breath do you allow your small prana sphere to form an additional large one, occupying your entire body. The small sphere remains. During breaths eleven through thirteen, you stabilize the large sphere by continuing to allow prana to flow. On breath fourteen, use your full love for all being to bring your small sphere to your heart. This also lifts the large sphere, reducing its diameter. After this step, pause to enjoy the vibrations of love and consciousness. In the subsequent breaths up to breath eighteen, you set the tetrahedrons into counter-rotating rotations. Rotating tetrahedrons create the Mer-Ka-Ba through a rotating field of light. The speed of the rotations in Merkaba meditation corresponds to the third dimension. This connects you more closely to the Earth and allows you to step off the wheel of fate.
What else belongs to Merkaba meditation
The Merkaba tradition also includes certain visualizations, eye movements, and hand positions (mudras) . However, the above outline gives you an initial idea of how this meditation technique is performed. Merkaba meditation is used as an energy therapy that allows you to sustainably improve your energy system. By working with your chakras, you will experience and recognize your problems and difficulties. You will learn to diagnose energetic blockages as illnesses and gently resolve them. You will notice that your metabolism is stimulated and detoxification processes are activated. Your cells and organs benefit from energy, while your circulation is brought into balance. This improves your blood circulation and the blood's ability to absorb oxygen. Your organ function is optimized, and even depressive moods, anxieties, and distress can be resolved through Merkaba meditation. Meditation makes you a calm and cheerful person who can easily manage your everyday life thanks to inner peace. Ultimately, Merkaba meditation contributes to a conscious life and your health, so learning this meditation technique can be worthwhile in several areas. Image © styf22 / istockphoto.com
Meditation for beginners – more peace and relaxation in everyday life
by Nick
on Feb 17 2016
Meditation for beginners – more peace and relaxation in everyday life Meditation is still considered a spiritual practice exclusively for Buddhists. Yet, meditation is an effective relaxation technique that calms both the mind and body. Studies even show that meditation sharpens the senses because the relaxation technique activates certain areas of the brain. Many people think that meditating involves sitting on a cushion for hours, muttering certain mantras, with their legs intertwined and their hands clasped. This idea is naturally off-putting, which is why meditation is still considered a religion today. However, meditation has nothing to do with asceticism. Meditation is an excellent way to recharge your batteries and escape from everyday life, at least for a while. Meditation can be extremely versatile. Those who prefer the traditional sitting on a cushion to enter silence can practice Zen meditation , while others prefer to move around to achieve a meditative state. Meditation means finding peace. Then our thoughts are no longer on a roller coaster ride, because we are listening to our breath and are in the here and now.
An energy shower for those suffering from stress
Stress levels are particularly high in everyday life. Both at work and in our private lives, we are surrounded by digital media that demands our attention. Added to that are nagging colleagues and bosses, street noise, and annoying neighbors that wear on our nerves. While stress-stricken people can treat themselves to a little time out to mentally relax on a snow-white, dreamy beach, the relaxation phase is only short-lived. Meditation has a significantly more intense effect. Because the mind calms during meditation, stress levels also decrease. Accompanying symptoms, especially headaches, back pain, and neck pain, usually disappear on their own. If the meditation techniques are practiced regularly, those affected can gain new strength and strengthen both mind and body.
Meditation in practice
For people who meditate regularly, the mental withdrawal is a kind of addictive medicine. Of course, meditation is only effective if you practice it daily. To get used to it, you should always meditate in the same place. The early morning hours or late evening have proven to be the best times for meditation. An altar that you can decorate with flowers, incense sticks, a candle, or a Buddha is extremely effective. Sitting on a meditation cushion (zafu) is particularly comfortable, but you can also use a soft blanket as a base. To make meditation enjoyable, it is best to start with 5 minutes before gradually increasing the time. It is a good idea to set an alarm so you don't have to constantly look at the clock.
attitude
You don't have to assume the lotus position to meditate. A cross-legged position is perfectly sufficient for beginners. For the lotus position, cross your legs and place your feet on your thighs. Your spine should be as straight as possible, and your head should be straight. You can either fold your hands, place them on your knees, or place them in your lap. To facilitate the flow of body energy, form a mudra (chin mudra) with your hands by placing your thumb and index finger together. Even if the position seems a bit uncomfortable at first, you should try to sit as loosely and relaxed as possible.
meditation
Once you're sitting comfortably, close your eyes. Once your eyes are closed, your mind will likely begin to wander. Let your thoughts drift by like clouds by focusing on your breathing. Inhale deeply before exhaling slowly. To deepen your breath, count slowly to 4 while inhaling, then exhale for 4 seconds. Alternatively, you can place your hands on your stomach to feel your breath. To begin with, meditate for 5 minutes a day before gradually increasing. Advanced practitioners may even meditate for more than 20 to 30 minutes a day.
Conclusion
Meditation is a balm for the soul. Those who meditate regularly become more serene. Everyday worries disappear because the mind finally finds peace. Physical ailments can also be alleviated, making meditation suitable for everyone . Image © kksteven / istockphoto.com
by Nick
on Feb 16 2016
Anusara Yoga Are you looking for a yoga variant that impresses with its simplicity and is therefore ideal for beginners? Then you should give Anusara Yoga a try. This very young version of the ancient, traditional Indian movement form appeals particularly to beginners due to its wealth of benefits. One of these is undoubtedly the fact that the exercises are geared towards the needs of modern people. You'll learn what this means in concrete terms in the following paragraphs.
The story of an unstoppable success – Anusara Yoga
Anusara Yoga began with its founding by the American John Friend in 1997. The name 'Anusara' alone, which translates as 'flow with grace', gives you an idea of what to expect. Friend developed this yoga style from some basic elements of Tantra Yoga , which are primarily based on an affirmation of one's own body, as well as the latest findings in biomechanics. This creates an exciting new form of movement that utilizes the ancient wisdom of Indian yogis as well as the most modern scientific achievements. Accordingly, Anusara Yoga is ideally suited for people in the 21st century who suffer from ailments such as tension, back pain, sleep disorders, and other so-called lifestyle diseases. In Anusara Yoga, a deliberate counterbalance is created to the usually one-sided or lacking exercise in the workplace. The success of this concept is impressive. In numbers, this means that from its founding until 2012, Anusara Yoga was considered the yoga style with the fastest growth. After all, its approach seemed to be right in tune with the times. Even today, the appeal of this very special form of yoga for a very diverse group of yoga enthusiasts has not diminished. However, the focus on the physical needs of modern people seems to be more than just a reason for the extraordinary appeal that draws both experienced yogis and newcomers to the field to an Anusara Yoga center. Rather, the aim is also to see results as quickly as possible and to have fun along the way. After all, this does not happen after a long period of intensive practice, as is the case with other yoga variants, but right from the first class.
An introductory Anusara Yoga course
But how exactly can you imagine an Anusara yoga class, and what are the differences to more traditional forms? A crucial characteristic can be found right at the beginning of each session, which invariably begins with a short philosophical anecdote and extends to everyday life. If the topic is, for example, basic trust, hope, or other important qualities, corresponding asanas are practiced that serve to open the heart. Given the intensive training of Anusara yoga teachers, you can be sure that you are not only dealing with an expert in traditional yoga, but also with someone who has essential knowledge of biomechanical and anatomical fundamentals. In contrast to the monotonous acquisition of rigid postures, the focus here is primarily on listening to the notorious inner voice that signals whether the respective posture is perceived as pleasant or unpleasant. This form of openness and flexibility alone inevitably leads, sooner or later, to a more tolerant, relaxed, and friendly attitude toward oneself and the world around oneself. The precise alignment principles that form the basis of Anusara Yoga not only make it easy to get started and practice independently, but also, on a broader scale, help correct or reduce postural problems and other ailments associated with a lack of movement. Much of the joy of practicing, which you'll experience right from the first class, is also due to the fact that, as the name 'Anusara' suggests, you are immediately 'in the flow' rather than simply imitating rigid postures. Image © bodrumsurf / istockphoto.com
by Nick
on Feb 15 2016
Hatha Yoga exercises Hatha Yoga is a branch of yoga that—as distinct from spiritual forms of yoga—is considered a physical form of yoga. This variant is understood as a separate stage on the path to spiritual yoga. The term "Hatha" in Sanskrit means strength and tenacity. It refers to the effort required to achieve one's goal through practice and dedication. Hatha Yoga can be traced back to the 14th century. It was first mentioned in the famous classical yoga text Hathapradipika by the yogi Svatmarama. Perspectives on Hatha Yoga are complex and multifaceted. Different yogis had different views, which led to three central works on the subject today. In addition to the Hathapradipika, these are the Gherandasmhita and the Shivasamhita. Today, Hatha Yoga is practiced primarily in Western Europe and the Americas. When people talk about "yoga" in general, they generally mean the Hatha Yoga form. The associated exercises are very extensive and complex. They primarily include cleansing exercises, body postures, breathing exercises, and energy exercises. Kriyas - The cleansing exercises In Hatha Yoga, the Kriyas (Sanskrit: action, deed) techniques are among the central yoga exercises . They are referred to as cleansing exercises that define the purification of the body, especially the body's cavities, and the associated maintenance of health. In addition to numerous individual small exercises, there are six central main exercises that are considered the most important and are described in the famous yoga text Hathapradipika from the 14th century. 1.) Trataka – Purification of the tear flow of the eyes by fixing a point 2.) Neti – cleaning the nose with the help of a thread or a rinse 3.) Kapalabhati – cleansing the lungs through rapid breathing 4.) Dhauti – cleansing of the upper digestive tract, especially through douching 5.) Nauli – cleansing the intestines through circular movements of the abdominal muscles 6.) Basti – cleansing of the colon mainly through douching Asanas – The body positions
Asanas are postures or exercises that affect the whole person and address both physical reality and the mental perspective. The Sanskrit term means "fixed body posture" and thus defines the focus of these exercises on holding a practice situation for several seconds. The exercises are based on gentle and extremely slow movements and can generally be performed by everyone, regardless of age. The postures are performed in a meditative state. They strengthen the body, help it heal when needed, and keep limbs and joints supple when performed regularly. Pranayama – The breathing exercises
The cleansing exercises mentioned above, together with the asanas, are considered essential prerequisites for being able to practice Pranayama, the breathing technique used in yoga. Breathing exercises are central to Hatha Yoga for sustainably revitalizing the body and mind. They provide access to one's own life energy and help manage stress and tension. There are abdominal breathing exercises and rapid breathing exercises to quickly supply the body with oxygen. Alternate nostril breathing exercises balance emotional well-being and are considered preparation for meditation. The ideal thing about these breathing exercises is that they can be performed in numerous everyday situations. Even people who are ill or have limited mobility and therefore may not be able to perform physical yoga exercises can benefit significantly from these breathing techniques. Mudras – The energy exercises
Energy control exercises include so-called minor and major mudras. All mudras are performed with the hands or fingers. The small mudras refer to individual parts of the body. Typical exercises are designed to energetically influence the respective body parts. The major mudras include several smaller mudras and, in addition, specific breathing and visualization techniques. Mudras are said to offer a special way to meditate. They are believed to have healing powers and a powerful energetic effect. Image © byheaven / 123rf.com
by Nick
on Feb 14 2016
Healthy through meditation In a society where we are inundated with information, it is difficult to switch off. In order to stop the incessant flow of thoughts that we produce every minute of our lives and to pause for a moment and enjoy the moment, concrete measures are necessary. One of these is meditation, which aims precisely to calm our thoughts and thus help us achieve not only generally beneficial but also existentially necessary relaxation. If you are one of those people who feel increasingly controlled by the demands of their environment, then you should definitely take a closer look at the different meditation techniques . Because with the abundance of options, there is sure to be something for you. Meditation as an effective means to optimize your health But meditation doesn't just have a short-term positive effect on your mental and emotional state. Rather, the effects on health and well-being are multifaceted. Ultimately, not only the abundance of thoughts, but also their focus can rob us of all joy in life and plunge us into a state characterized by listlessness, discouragement, and hopelessness. A negative mindset, like negative emotions, is seen as the cause of many ailments listed under the collective term 'psychosomatic illnesses'. Hecticness and stress take over, resulting in chronic pain, insomnia, gastrointestinal problems, and a general decline in performance. In addition, our immune system becomes increasingly vulnerable if we don't allow it the necessary time to regenerate. Accordingly, we are defenseless against pathogens of all kinds. In addition to the purely physical limitations, there is the growing feeling that our existence is controlled by others and that we have lost sight of ourselves and our goals. So it's about finding a path that leads us back to ourselves and, at the same time, equips us with maximum energy and zest for life, allowing us to live the life we've always dreamed of. Meditation is the key to achieving all of these goals. All you have to do is set aside a little time each day to find your way back to that place of stillness that lies within you. The mere certainty that, despite all the noise around you, you always have this opportunity to retreat, no matter where you are, and that you are thus completely independent of other people, will already put you into a more relaxed and serene state. Further important information on the topic of 'meditation' On a medical level, meditation is equated with the deep sleep phase and thus has a highly relaxing and regenerating effect. People who suffer from a permanent sleep deficit will find meditation a way to gain new strength for everyday life. Just ten to fifteen minutes a day are enough to restore your inner balance and put you into a state of calm and serenity. The term 'meditation' means 'contemplation' and derives from the Sanskrit word 'dhyāna,' which also means 'absorption.' It is therefore about finding the path to your higher self in a meditative state and thereby gaining a new basic attitude towards yourself, your environment, and the people in your life, one characterized by openness, tolerance, and acceptance. One advantage of this method is that you can practice it literally anywhere and at any time, allowing you to enter this state of serenity and peace whenever you need it. Of course, fully mastering a meditation technique requires some practice. However, you'll feel the beneficial effects right from the start and will increasingly become stronger on both a physical, emotional, and spiritual level as you assess what's happening around you from a higher, more serene perspective. Image © cmfotoworks / 123rf.com
by Nick
on Feb 13 2016
Sivananda Yoga Sivananda Yoga is based on the holistic tradition of Yoga Vidya. Its original ideas are shaped by the teachings of the Indian yoga master Swami Sivananda. He drew on the traditional paths of yoga and developed a practical approach based on exercises that can be easily integrated into everyday life. The master placed great importance on ensuring that even the most seemingly complex spiritual principles are easily understood by everyone. For this reason, he wrote numerous books that explain his yoga synthesis in simple and understandable terms. The spiritual master Swami Sivananda
Sivananda came from a Brahmin family and studied medicine as a young man. From early childhood, his attitude and view of humanity were characterized by charity and justice. People of the so-called lower castes received his special protection and attention. Sivananda spent a long time on pilgrimage through India as a simple wandering monk. He subsequently lived an ascetic life in a religious order. In the context of his many pilgrimages, he founded an increasingly well-known ashram in 1936, had numerous students, and continued to teach and practice as a physician. Teaching and training
Sivananda Yoga is still known and valued today for its holistic training concept. The teachings and associated yoga teacher training are based on a spiritual perspective. Yoga serves people as an inner and outer path to a healthy life combined with inner peace. This personal lifestyle and fundamental attitude form the basis for making peace and peacefulness visible in the world as well. The teachings of Sivananda Yoga are presented in the form of five simple basic principles and four paths of yoga, based on this fundamental understanding. Essential are a clear and transparent understanding of the teachings and their easy integration into one's personal life and everyday routine. The five basic principles
The major training institutes and international centers where Sivananda Yoga is taught and imparted to this day are all based on the five central principles of yoga . 1.) Asanas – The right physical exercises The exercises are the heart of yoga. They serve to activate the cardiovascular system and keep the body as a whole fit and supple. Furthermore, they form the foundation for meditative experiences and concentration on essentials. 2.) Pranayama – Proper breathing To be stable and full of energy, both internally and externally, a connection with the solar plexus is necessary. Proper breathing techniques enable this connection. The stored energy is released through special techniques, ensuring mental and physical regeneration. 3.) Savasana – The right relaxation Health and well-being require periods of rest to remain stable over time. Relaxation on a physical, mental, and spiritual level ensures the appropriate experience. 4.) Vegetarianism – The right diet A healthy diet isn't just about your own body, but also about the environment and all living creatures living within it. A conscious diet includes only those products that have a positive effect on your mind and body. Avoiding animal products means respecting other creatures. 5.) Dhyana and Vedanta – Meditation and Positive Thinking To stay mentally and physically healthy, a focused attitude and a positive outlook on life are helpful. Meditation helps to regain strength and energy and supports a peaceful and spiritual attitude. The four paths
In Sivananda Yoga, the focus is on the yoga of synthesis, also known as the four paths of yoga. Each path encompasses specific techniques that must be practiced. 1.) Karma Yoga The path of action is selfless and is not measured by actions. 2.) Bhakti Yoga The path of devotion is a personal, loving and spiritual path. 3.) Raja Yoga The path of mental control is considered the supreme discipline with the goal of controlling one's own mind. 4.) Jnana Yoga The path of wisdom is a path of striving for insight and knowledge. Image © alysta
by Nick
on Feb 11 2016
The three Ayurveda types The wisdom of Ayurveda is based on the awareness of energies received from seers (rishis) and is fundamentally based on the five elements: space (ether), air, fire, water, and earth. According to the teachings, however, we are also part of these energies, which is why the five elements are also hidden in the human body. According to Ayurvedic wisdom, a distinction is made between three life energies (doshas): Vata, Pitta, and Kapha. According to the principles of Ayurveda, every individual has an individual constitution from birth, resulting from a combination of the doshas or one of their pure forms. Different treatments, diets, and lifestyles are recommended for each type. Therefore, it is certainly of interest to you to know which Ayurveda type you belong to: The Vata type Vata is responsible for all movement in the human organism, both physical and psychological. Vata, as a cosmic symbol, represents wind and the principles of change and lightness. Vata is a combination of ether and air, and its influences include movement and activity. If you have more Vata in your constitution, you're probably very short or very tall and enjoy being active and moving. Vata types often include people over 180 centimeters tall who still appear slender. However, they tend to have a sinewy build and are less muscular. Many endurance athletes, for example, are Vata types who weigh little but are nevertheless very tough. Vata-dominant people often tend to have thin skin, frizzy hair, and irregular teeth. Vata constitutions are also characterized by small but highly mobile eyes and a quickly tanning complexion. They are often cold and have an aversion to cold and wet conditions. Mentally, Vata types are extremely fit and unpretentious, but they are prone to grief and worry. Their comprehension, creativity, open-mindedness, and curiosity are somewhat limited by their forgetfulness and unreliability. The Pitta type
According to Ayurvedic principles, Pitta is based on the element of fire. Pitta is responsible for metabolism, digestion, heat balance, hormones, as well as intellect and emotional expression. If you're more of a Pitta type, you have the potential to be a leader. Pitta constitutions enjoy working and can be decisive when they want to make a difference or achieve something. Their inner strength, their expert knowledge, and their high level of motivation enable them to adequately overcome professional, personal, and especially athletic obstacles and problems. Pitta people only feel good when they are mentally or physically challenged. But the ambition and perfectionism of Pitta types also has its downsides. They often put themselves under so much pressure to perform that they are rarely satisfied with themselves. From this dissatisfaction, they, in turn, draw drive and strength to cope with their daily lives. Endowed with charisma, charisma, and intelligence, Pitta constitutions are popular but also feared. They are considered strict, fussy, and critical. Because Pitta types enjoy eating a lot, they sometimes suffer from weight problems and excessive sweating. Thinning hair, freckles, moles, and rather blemished skin also indicate Pitta constitutions. The Kapha type
Kapha consists of the elements earth and water and represents constancy and stability. The Kapha type is provided with reserves that give it endurance and strength. If you tend toward the Kapha type, you're likely a rock for your friends and family. Your caring and stability bring harmony, although strangers might consider you a bit sluggish. However, Kapha types are precisely the people with whom others are more likely to find inner peace and contentment. Kapha constitutions are strong, have stamina, and yet tend to be overweight. Smooth, rather oily skin, as well as thick, rather dark hair, also characterize Kapha types. They act thoughtfully, are thorough, and prefer a quiet lifestyle. Hecticness is alien to them, and family is their top priority. However, their domesticity can sometimes make Kapha people lonely. To tear dreamy Kapha types away from their secure environment, they must be motivated to lead an active life with plenty of exercise. Kapha personalities, with their calm nature, are ideally suited to yoga, which can also help them lead a conscious and active life. Image © krisblackphotography
Meditation for a fear-free life
by Nick
on Feb 10 2016
Meditation for a fear-free life You don't like climbing ladders because you're afraid of heights? Do your palms get sweaty whenever you have to speak in front of other people? Or are you afraid of spiders, no matter how small? Other people find it difficult to cope with being alone, or they are plagued by vague fears of illness, loss, or terrible events of any kind.
The destructive power of fears
When those affected are confronted with their phobia, they suffer both mentally and physically: their heart rate increases, and shortness of breath, dizziness, and weakness are not uncommon. A feeling of oppression in the chest area is also typical symptoms. Internal restlessness and tension spread, which can culminate in panic attacks. This often starts a "vicious circle": the original phobia is accompanied by the "fear of fear," which causes the problems to become entrenched and increasingly disruptive to life over time. The consequences include tension, social withdrawal, depression, or the inability to work. In these situations, many sufferers hope for quick relief through alcohol, sleeping pills, or tranquilizers, and thus slide into fatal addictions.
Confronting fear with yoga
Instead of putting yourself at risk of addiction, try using yoga to release your fear blocks! With relaxation, breathing, and physical exercises , yoga helps you transform paralyzing blocks into positive energies. One recommended exercise is the child's pose: Get into a quadruped position and let your buttocks sink onto your heels. Bend your upper body forward until your forehead touches the floor. Place your arms outstretched at your sides with your palms facing upward. Remain in this position for a few breaths, feeling your inner tension dissipate and the earth reliably supporting you, giving you security. The moon salutation and all exercises that strengthen the Muladhara chakra in the pelvic floor also offer valuable support.
Meditation as a remedy for anxiety
In meditation, you concentrate entirely on the moment and sense yourself. Unclouded by external distractions, your subtle perception allows you access to your emotional and thought world. This allows you to get to know and see through your fears, thereby taking away their terror. Breathing meditation as a form of mindfulness meditation Find a quiet, undisturbed place and make yourself comfortable in the lotus position or on a chair. Begin by taking several deep breaths, then finding a steady breathing rhythm. Consciously feel your chest rise and fall and your breath flow through your nose. This should ideally create a balance between concentration and relaxation. After initially paying attention only to your breathing, you can later allow other thoughts to enter your mind. Don't judge them, but simply guide them gently in the desired direction, while continuing to breathe calmly. Spend five to twenty minutes on this exercise. At the end, you can either return to your surroundings on your own or receive a pleasant signal. You should only allow thoughts of frightening situations to enter your mind once you've mastered this meditation technique. Acknowledge your fears without judgment and allow yourself sufficient time: At some point, you should be able to simply block out such thoughts and instead remain unburdened in a state of inner peace. By repeatedly confronting your fears "virtually," they lose their threatening nature, and you can face them more confidently in reality. If your fears are deeply rooted, you should also seek therapeutic treatment. Professional help is also necessary for panic attacks and nervous breakdowns. Image © faithie
by Nick
on Feb 09 2016
Anti-Gravity Yoga Are you always up for new, unusual ideas when it comes to exercise? Then you might already be familiar with the current yoga trend " Anti-Gravity Yoga ." While this style isn't yet very popular in Germany, it's experiencing a sustained boom in the US. So, anyone who has always assumed that yoga is a relatively solid and therefore sometimes somewhat rigid form of exercise should prepare for a few surprises. Because, as we all know, everything looks different from the air, and this is precisely where the majority of yoga exercises take place. Born out of necessity – the creation and development of an extraordinary yoga training As we all know, every great invention begins with an idea. In the case of the yoga style under discussion here, this idea came to the American Christopher Harrison, who was looking for new ways to keep his acrobatic group, AntiGravity, in shape between performances. The result was a creative combination of his own work life and his personal interest in yoga. In concrete terms, this means that the yoga poses originally performed on the floor are now practiced in a suspended state. The most important piece of equipment is the acrobatic cloth, in which all the exercises take place. It's an invention that promises a great deal of variety and fun simply because of its chosen location. The large trapeze cloth acts as a kind of swing, which you can sit on or hang from. Asanas that are particularly difficult for beginners become child's play in the air. At least, that's how it seems, since even a longer and more intense workout flies by thanks to the comparatively high fun factor of anti-gravity yoga. Apart from that, there are, of course, a wealth of other benefits that the training brings on various levels. Physically, practicing anti-gravity yoga strengthens the back and core muscles, which in turn contributes to optimizing balance. Exercises performed while hanging also help prevent tension and relieve pressure on the neck and back. Special features of Anti-Gravity Yoga If you compare this aerial yoga variation with its classic counterpart, you'll notice other differences besides the 'venue' of the action. You have to imagine the fun, light, and playful world of the acrobats for whom this workout was created to get a rough idea of the flair of an anti-gravity yoga class. Here, too, the focus is on the joy of doing, rather than the dull repetition of the same yoga poses . Furthermore, the spiritual factor seems to take a back seat in this 'aerial variation' to make room for the positive physical effects. But once you embark on this adventure yourself, you'll quickly realize that a certain mindset is being trained here, too, and that yoga classes in free 'flight' require a fair amount of trust and confidence. And if you don't yet have these skills, you'll surely develop them quickly after overcoming your fear and maneuvering yourself headfirst into pleasure or into a specific asana posture a few times. Another advantage of this style of yoga is an increase in your self-confidence. This, too, is closely linked to the constructive management of your fears. Swinging in the trapeze fabric also triggers childhood memories and thus conveys feelings of security, safety, and comfort. Because the legs and feet don't hold the body, but rather hang in the air in an inverted position without any weight pressure, the spine can stretch again, effectively preventing back injuries. In summary, Anti-Gravity Yoga promises not only physical fitness but also a lot of enjoyment while practicing and is therefore recommended to all those who want a more relaxed approach to the traditional Indian physical exercise form of yoga. Image © seenad
by Nick
on Feb 08 2016
Meditation exercises The focus of meditation exercises is not relaxation, but rather increased concentration and mindfulness. Meditation means training the mind and brain to consciously let go of thoughts in order to calm down and find inner peace. The word meditation comes from the Latin "meditatio," meaning to reflect or think. We'll show you various meditation exercises designed to help you consciously concentrate and focus your thoughts. Just try them out, and you'll quickly find which one appeals to you most. For all exercises, choose a quiet, undisturbed place, adopt a comfortable, preferably upright posture, and breathe deeply.
Meditation with an object
Find any object, such as a book or a picture, and place it close to you. Focus intensely on it without blinking. Either close your eyes after a while and mentally concentrate on the object you've been looking at, or avert your gaze, then briefly look back at it again. You should repeat this process of looking away and away regularly for about five minutes. At the end, close your eyes briefly.
The One-Word Meditation
Think of any word. It should be relatively short and sound good. Please don't choose a word that evokes any kind of emotion for you. Begin meditating and repeat the word silently to yourself a few times, like a mantra. Your focus should be solely on the word, how it sounds, or how it resonates.
Meditate to catch your breath
This meditation is best performed outdoors. Alternatively, you can open a window wide. Consciously breathe in the fresh, clear air. At the same time, visualize yourself surrounded by it. Inner tensions and blockages will dissolve, and your body will be filled with this air. This should give you new strength and energy. At the end, let the air escape from you by exhaling deeply.
Meditation with the power of light
For this meditation, lie down relaxed on the floor. The soles of your feet touch the floor, legs slightly bent. With your eyes closed, imagine a large sphere of light hovering above you. The light is bright, warm, and pleasant. With each deep breath, it flows concentrated into your core. From there, it expands and radiates throughout your entire body. Through this meditation , you will receive new energy and effectively release blockages.
The Earth Meditation
In a figurative sense, the goal of earth meditation is to ground yourself and find your center again. After briefly concentrating on your breathing, imagine yourself lying outside on the earth warmed by the sun. The ground feels soft and pleasant. Take some of this still slightly moist and fertile earth in your hands, feel it, rub it in with your hands, and gently let it trickle down. You can also imagine your feet digging deeper and deeper into the earth, putting down roots and becoming firmly anchored to the ground. Continue this fantasy as much as you like, but always keep your thoughts on the earth. Your body should now be overcome by a great inner peace. There are many other meditation exercises, including color or fire meditation, or meditation with a sound (such as the ticking of a clock). Meditation can also be done in relation to a deity. The goal of all exercises is to concentrate intensely on something specific. No matter which meditation exercise suits you best, if you practice it regularly, your inner strength will grow, your self-confidence will increase, and your well-being will improve. Image © nyul
Meditation between two book covers: Which guides are worth reading?
by Nick
on Feb 07 2016
Meditation between two book covers: Which guides are worth reading?
Blocking out external influences, relaxing, finding spiritual peace, and gathering one's mind—meditation encompasses all this and more. But what exactly is meditation about in the yoga tradition? Is it complete contemplation and inner peace? Or is it more about active meditation in the sense of a conscious change of mind? Initially, it's often difficult to develop an individual approach to meditation and overcome obstacles. Even if theoretical knowledge doesn't replace practical practice, yoga books can build helpful bridges. We've explored the wide field of yoga literature and selected three meditation guides suitable for beginners from among many excellent books.
For yoga greenhorns: Step-by-step instructions for meditation by Anna Trökes
With more than 40 years of yoga experience, Anna Trökes, born in 1952, is one of Germany's most respected yoga teachers and authors. She has been practicing yoga since the early 1970s. From 1977 to 2011, she ran her own yoga school in Berlin. She is a member and instructor of the Professional Association of German Yoga Teachers and active in the European Yoga Union. As an expert in yoga meditation, this area is one of her teaching focuses. She has written numerous yoga books, including the guide "Yoga - Meditation for Beginners," published by Via Nova Verlag in 2011. It is aimed at people who want to familiarize themselves with the basics of meditation as an important component of yoga and the goals of meditation. The book is immensely motivating because it is well structured and suitable for everyday use. It also contains numerous exercises for a wide variety of yoga meditations—from simple breathing exercises to specialized meditations. The all-unifying breath, inner and outer light, and the complementary paths of expansiveness and concentration are presented, as are mudras and yantras. The index on the last pages allows for specific references to individual exercises, making this guide highly practical and facilitating practice.
Compact introduction: Meditation classic and long-seller with CD by Jack Kornfield
This guide has been a bestseller in the yoga and meditation category since 2007 – and rightly so. Author Jack Kornfield is considered one of the most renowned Western meditation teachers, and in this compact book with integrated CD, he has found a balanced blend of a concise, basic introduction and practical exercises. Through six stages of meditation, the accompanying CD leads to greater serenity and inner clarity in a pleasant, easy-to-learn way. The book and CD are not explicitly aimed at people who practice yoga, but are nevertheless recommended as an introduction for aspiring yogis. Meditation exercises for breathing, body sensations, feelings and thoughts, as well as forgiveness and kindness of heart, are described and practiced.
Short meditations: Meditations with breathing exercises, mudras and mantras by Kerstin Leppert
Author Kerstin Leppert is a Kundalini yoga teacher and author of several yoga guides. These short meditations were published in 2015 and are aimed primarily at people seeking the most straightforward and practical support for everyday life: short, understandable, and effective. Unlike the other two book recommendations, this one primarily focuses on meditation for mental and physical health problems. Self-healing through meditation is, of course, no substitute for a doctor, but these "purposeful" meditations have a supportive effect. They can override stressful daily routines, promote well-being, and release inner blockages. Following a brief general guide to meditation, the specific meditations follow, each clearly illustrated and concisely but clearly presented. These include meditations for pain, allergies, and anxiety, as well as meditations for professional, personal, and existential crises. The appendix contains recommendations for relaxing music and in-depth reading.
Better than any book: Meditation courses with practical meditation instructions
As helpful as accompanying meditation literature is, it's no substitute for practical guidance from experienced teachers: Meditation is something that truly needs to be learned. Then it's like riding a bike: once you've internalized meditation techniques, you'll easily find relaxing peace.
Image © ponsuwan
by Nick
on Feb 06 2016
Jivamukti Yoga Anyone who finds the slower forms of yoga a bit too boring can rejoice. Dynamic Jivamukti Yoga is breathing new life into the yoga scene, inspiring even the most sedentary to engage in regular workouts. While this modern form, which has even captivated celebrities, has been on the market since the 1980s, only those who delve deeper into the subject will be familiar with alternatives beyond classic Hatha Yoga . But what exactly lies behind this exotic-sounding name, and what sets the yoga style under discussion here apart from others? Interesting facts about the term Jivamukti Yoga The name 'Jivamukti' alone sounds promising, as it expresses the goal of this yoga style, which, in short, is the liberation of the soul. The so-called five pillars, or basic principles, of Jivamukti Yoga include the power of sound, scriptural study, meditation, non-violence, and devotion. This innovative counterpart to traditional Hatha Yoga was developed by the Americans David Life and Sharon Gannon . In addition to the physical exercises, each class also includes a session of meditation and music. Your own voice is also used, as singing is said to have positive vibrations. What is particularly important is that every Jivamukti Yoga class has a deeper purpose and literally guides you to other spheres through the physical effort required by the various, flowing asanas. The classes are generally divided into different levels. In the so-called open class, everyone, from beginners to experienced yogis, can participate. Training is tailored to your own personal pace and level. A class consists of the elements of asanas, meditation, and spiritual teachings, which are creatively combined by the respective instructors. The so-called 'Spiritual Warrior' class is an intensive course. It was specifically designed for people with a very limited time budget and is designed to get you in shape as quickly as possible. The Jivamukti Vinyasa classes for beginners aim to harmonize your breath and your spiritual attitude with the respective movement. There is also a flowing sequence of asanas, although these are performed at a slower pace than in the 'Spiritual Warrior' class. Jivamukti Yoga for spirited active people or those who want to become active If you don't feel particularly physically fit, or if you prefer to take it slow and easy, then you might want to consider one of the other yoga styles first. Jivamukti Yoga will get you sweating quickly, and even though the effort is an exciting challenge that's a lot of fun, positive results will only come once you've already established a solid foundation in terms of fitness. Of course, you can also start very carefully with the beginners' course mentioned above. Regardless of which course you ultimately choose, practicing Jivamukti Yoga will help you gain more energy and performance in a relatively short period of time. Moreover, thanks to the very special form of meditation used in Jivamukti Yoga, you will increasingly be able to let go and face the challenges of everyday life with a whole new level of serenity and peace of mind. In addition to the ability to tone your body, Jivamukti Yoga also teaches you how to calm your mind and control your thoughts. In addition to a beautiful and healthy body, you'll be rewarded for this sometimes challenging but varied practice with a general improvement in your quality of life due to greater balance, contentment, and joy. So, if all other yoga variations are too rigid for you, the Jivamukti style may be just the right alternative for you. Image © Vikram Raghuvanshi
by Nick
on Feb 05 2016
Meditation for Skeptics After establishing itself in more alternative circles, meditation is now also gaining increasing importance in the business world. Despite the ongoing boom and its proven positive effects on health and well-being, many people remain skeptical of meditation. Perhaps this is due to prejudices that attribute not only an oriental flair to all relaxation and movement techniques originating in Asia, but also a kind of unbridled hippie existence. Perhaps the cause can also be found in people's general difficulty in engaging with something new. If you are one of those skeptics, or if your doubts are not limited to the topic of meditation but are of a more fundamental nature, and you are one of those rather suspicious, hesitant people, then this article is exactly right for you.
The benefits of meditation at a glance
Of course, nothing is as effective as personal experience. To overcome your skepticism and recognize the benefits of meditation, you should ideally embark on the adventure and attend an introductory event. All you have to do is overcome this challenge. Because once you've taken this step, the positive effects meditation brings will free you from all skepticism, regardless of whether you feel this way about this very special form of relaxation or whether it suits your nature. To pave the way for a new life, we would like to list just a few of the welcome side effects of meditation. First and foremost, of course, is the calming effect that comes from concentrating on the present moment. Those who meditate don't lose perspective so quickly, but maintain distance from the small and large problems of everyday life, know how to deal with stress constructively, and never lose focus. Especially in our fast-paced and hectic society, where we are constantly exposed to a flood of stimuli and information, this is invaluable for leading a self-determined life and always finding our inner calm, even in emergencies. It's therefore hardly surprising that experts define meditation as a form of deep sleep, which, when the mind and body are alert, has a similarly restorative, relaxing, and at the same time revitalizing effect.
Meditation literally opens the door to new, unimagined spheres for doubters, hesitant people and skeptics
But to what extent is meditation particularly recommendable for skeptics? Depending on the form, approach, and method, visualizations are often used alongside concentration on the breath. Regardless of the specific variant, the focus is on developing a positive, optimistic, and cosmopolitan perspective. A skeptical attitude is often based on negative experiences and therefore serves as a barrier and protective function against the outside world. During meditation, however, 'worldly' worries and troubles increasingly fade into the background, and parallel to our inner balance, our basic trust and our belief in ourselves, in other people, and in a higher power grow. During this phase, skepticism no longer has a place. Rather, we increasingly recognize that we are blocking ourselves and letting every opportunity for interesting change in our lives pass us by out of fear, worry, or skepticism. So, if you feel like you've reached a kind of dead end and desire to continually develop yourself both personally and professionally, then meditation provides the ideal foundation for your search for self-discovery. The options for mastering this technique are manifold. All you need to do to live the free and self-determined life you've always dreamed of is take that first step. Once you've mastered the basics, you won't be able to imagine life without this relaxing and harmonizing method. Image © mantinov