Yoga BLOG
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
by Nick
on Feb 03 2016
Loving-kindness meditation Conflicts are commonplace in everyday life. In a society that promotes competitiveness and a desire for achievement, this is hardly surprising. Whether they occur on a personal or professional level is secondary. What matters is that they can have a destructive effect on the respective area and, not least, on our entire lives. Therefore, those who possess the ability to approach problems calmly and resolve conflicts constructively and peacefully have mastered a rare art that has the potential to transform not only their own environment but, increasingly, humanity as a whole. We're talking here, of course, about loving-kindness meditation, known in technical jargon as metta bhavana. What exactly this involves and how it is practiced are aspects that will be discussed in the following lines.
Metta-Bhavana – the path to more optimism, acceptance and kindness
But what exactly does the term 'Metta-Bhavana' mean? The Pali word 'Metta' translates as selfless love, warmth of heart, and natural kindness, while 'Bhavana' means 'development'. It's crucial to note that these qualities aren't calculated. Rather, they are truly characteristics that spring from a pure heart. The well-being of others is the focus of attention, while one's own ego takes a back seat. It's certainly no exaggeration to predict that the practice and thus cultivation of this form of meditation can bring about groundbreaking positive changes in large segments of human society, which is dominated by selfish thinking. And apart from this global effect, as a Metta-Bhavana meditator, you will find the gateway to happiness yourself. So, if you've had enough of all this elbow-to-elbow thinking and constant competition, and are looking for a way to redefine yourself and your values, thereby setting a role model for others, then you should immediately allow Metta Bhavana meditation to whisk you away on a journey that is both exciting and enlightening. You'll learn a great deal about yourself and your own feelings, as well as about others, without, for example, using autosuggestion to convince yourself that the conflicts and those who trigger them aren't really serious. Rather, Metta Bhavana empowers you to consciously experience the respective feelings, slowly calm them, and then open yourself up to new things. The positive effects of this form of meditation include a reduction in critical thoughts and moods, as well as an increase in a positive attitude toward yourself and others.
The Metta Bhavana Meditation – Step by Step
But how is this consistently beneficial effect actually achieved? A common training method for loving-kindness meditation is done in five units. The first step serves to develop a positive attitude towards oneself. Visualizations in the form of images from happier times, good wishes for oneself, etc. are often used here. The path to maximum harmony with oneself is different for each person. In the second unit, you are asked to imagine a person close to you with all their good qualities and to send them only your best wishes. In the third stage, you devote your thoughts and attention to a person you know but are indifferent to. Next, you turn your attention to someone you feel an aversion to. Don't try to gloss over obvious negative aspects, but instead focus on the person in a broader context, because you will inevitably also encounter positive elements. The final stage aims to present all four characters. First, you send everyone your sincere love and then slowly expand this in ever-widening circles to all of humanity and all living beings. Image © arsenisspyros
by Nick
on Feb 02 2016
Luna Yoga Do you desperately want children but have so far been unsuccessful in your efforts? Then practicing Luna Yoga is worth a try. This ancient and newly revived form of healing and movement is said to have almost magical effects when it comes to fertility. After all, the exercises are designed to influence the sexual organs and the pelvis in particular. Of course, this form is also suitable for anyone who simply wants to do something good for their body and optimize their emotional and mental state at the same time. Luna Yoga is designed to promote flexibility and suppleness, helping you achieve a whole new body awareness. In addition to a positive aura, you will experience unprecedented energy, zest for life, and creativity, which will support you in turning your dreams and goals into reality. In the process, you will increasingly feel the urge to express yourself and venture into exciting new areas. But what exactly does the term “yoga” mean for this groundbreaking style of yoga, not only for many women who want a baby? While the Sanskrit term 'yoga' denotes all that connects, 'Luna,' or the moon, symbolizes not only fertility but also the various cycles and constant change of life. Accordingly, the intensity and timing of Luna Yoga training are tailored to your personal mood rather than rigid schedules. You can therefore perform the workout literally any time of day or night, in any location. This very special form of exercise is, of course, best practiced by the sea, in the mountains, or in the forest. This way, you feel even more like part of an all-encompassing unity as you surrender yourself to the flowing, harmonious exercises. The most important facts about Luna Yoga in a nutshell Luna Yoga is a colorful concoction of diverse elements. These include traditional yoga from India, modern medical and psychological studies, and fertility rituals from all cultures, above all, of course, dances. It was developed in the 1980s by Adelheid Ohlig, who, after many years of studying yoga, realized that it was time to finally address the differences between the male and female body. To close the existing gap in this area, the trained journalist and linguist drew on all the insights and methods she encountered on her travels around the world. These include, among others, the aforementioned dances, but also wisdom and approaches from Ayurvedic teachings, naturopathy, and acupuncture. This is merely a sample of the numerous factors influencing the innovative theory and practice of Luna Yoga. And it is certainly impressive. Anyone who still imagines yoga as the strict and meticulous execution of relatively rigid positions will be disabused of this notion here. Luna Yoga focuses on freedom and creativity, and you can express these in each of the soft, supple movements as you wish. The positive effect on the reproductive organs is evident in both women and men. This multifaceted blend of yoga exercises , fertility dances, meditation, breath observation, and relaxation techniques not only increases fertility but also prevents potential disorders in this area. You can learn Luna Yoga in numerous studios spread across the country. The offerings range from taster sessions, workshops, and evening and weekend courses for beginners to advanced students. With a little luck, you might even get a training session from the 'creator' of Luna Yoga herself. Adelheid Ohlig is completely dedicated to the yoga style she developed and has been teaching it herself more or less continuously since 1983. Image © guniita
by Nick
on Feb 01 2016
Ayurveda treatment Why travel far away when the good things are so close? This insight undoubtedly holds true when it comes to the topic of Ayurvedic treatments. Many interested parties still mistakenly believe that they actually have to travel to the 'land of their birth'. In addition to colorful India, neighboring Sri Lanka is among the most popular destinations, which entices with a similarly diverse potpourri of sensual impressions. But the Ayurvedic treatment has also become firmly established on domestic soil, not least as part of the wellness movement, and is offered in a wide variety of locations, from the gentle version to the classically disciplined original. The question, then, is simply what exactly you imagine an ideal Ayurvedic treatment to be, and which option comes closest to this idea.
The “Knowledge of Life” as an intensive and compressed learning unit
Of course, the first thing to consider is why you are interested in Ayurveda in the first place and how you can hope to improve your quality of life as a result. Scientific findings show that the cause of many illnesses can be found in an unhealthy diet. Therefore, anyone who wants to avoid taking risks and instead maintain a strong, healthy, and vital body for as long as possible would be well advised to take appropriate preventative measures. Changing your diet to one based on Ayurvedic principles is a first and crucial step. However, since many people find it difficult to practice this diet in their usual environment, where they are constantly exposed to disturbances and distractions, participating in an Ayurvedic treatment program is a particularly good option. Furthermore, it is an ideal preventative measure, reducing, if not completely eliminating, future doctor visits. If you too would like to make significant changes to your life and finally adopt a holistic approach, then you should benefit from the millennia-old wisdom of India and adopt the principles of this proven traditional health, healing, and nutritional method.
Participating in an Ayurvedic treatment guarantees you an introduction to this new, complex, and excitingly sensual world, taking slow and deliberate steps. Not only will you learn the meaning of different foods and food combinations and their effects on your body, but you'll also gain a comprehensive insight into how to fundamentally redesign your life according to Ayurvedic standards by recognizing and valuing body, soul, and spirit as a unity.
The Ayurveda treatment as the beginning of a new, healthy existence full of energy and joy of life
An Ayurvedic treatment is usually tailored to you and your personal needs. After a medical assessment using traditional tongue, iris, and pulse diagnosis, your personalized nutrition plan will be created, including a yoga and meditation program for the duration of your Ayurvedic treatment. Generally speaking, the Ayurvedic diet consists of three meals a day, each of which contains all six rasas, or flavors, and is therefore not only nutrient-rich but also exceptionally delicious. An important principle is that there should be at least five hours between meals to ensure optimal digestion and prevent the formation of pathogenic waste products.
Yoga and meditation are inseparable elements of Ayurvedic philosophy, as lasting health can only be achieved in conjunction with an intact and balanced spiritual life and a calm mind. Given the lifestyle and diet prevalent in modern society, it quickly becomes clear that Ayurvedic teachings are more relevant than ever. After all, there are numerous studies that demonstrate the detrimental interaction of an unhealthy diet and stress as triggers for a variety of ailments. So, if you find yourself turning to unhealthy foods in situations where you get little sleep or have to overcome a variety of challenges, the yoga and meditation sessions of the Ayurvedic treatment will show you other, more constructive stress management strategies.
Image © TMingi
by Nick
on Jan 31 2016
Meditation for children As we all know, the most important things in life are learned as children. What we learn at a young age usually stays with us into old age, so we can always return to it when needed. It's similar with meditation. Perhaps you're one of those devoted mothers or fathers who want to give your children a stable framework of effective coping strategies for every conceivable challenge they can face. Perhaps your child is particularly bright, active, and at times overly boisterous, so you want to create a natural balance. What has proven successful for adults is undoubtedly good for children too. Especially in an age characterized by hectic pace, noise, and a constant pressure to consume, be it in the form of entertainment media or information technology, knowledge of meditation techniques has proven almost indispensable.
The positive effects of meditation for children at a glance
While the following list is not exhaustive, we would like to highlight some of the effects of meditation in childhood, which demonstrate that you are truly offering your child only the very best. One important aspect in this context is, for example, that your child learns the ability to self-regulate at an early age. Given that this is an area that even many adults struggle with, the development of this skill is undoubtedly to be welcomed. Closely linked to this is the control of one's own emotions. Anxiety, fear, anger, sadness, and other feelings, as well as tiredness and exhaustion, can be quickly overcome because children know where to find the calm they desperately need in any given situation. Accordingly, the pressure to perform, which often begins in kindergarten, has little effect on them. Even a widespread lack of concentration can be easily corrected through meditation. It is usually caused by sensory overload and a lack of ability to select and prioritize. A challenge that the majority of adults also continue to struggle with. It's no coincidence that meditation is often referred to as a 'journey within'. All external distractions fade, and through the exercises, children learn to focus on what is truly important. Especially during this crucial developmental phase, meditation has a doubly positive effect on the development of cognitive skills. On a physical level, children learn to control their emotions more quickly and thus lead a more self-determined and self-confident life. Meditation can also have a positive effect on physical development. According to studies, children who meditate, for example, suffer less frequently from back pain, eating disorders, and other, primarily psychosomatic, ailments, and are generally healthier.
Meditative exercises for children of different age groups
To ensure the desired success, it is crucial to find a form of meditation appropriate for the child's age. Kindergarten children cannot concentrate for very long periods of time. A minute of silence is the absolute maximum here. A playful and creative approach to meditation is also necessary to stimulate the little ones' interest. To maintain this interest, a particularly varied program that appeals to all the senses has proven effective. From dimming the room at the beginning to using various sound instruments and mantras, anything is conceivable. Meditation is also often practiced in elementary schools as part of children's yoga , for example, in a four-minute session at the beginning of each school lesson. In India, the birthplace of meditation, children reach a turning point at the age of ten, which means that from this point on they can practice adult meditation. Basically, meditation for children does not differ too much in its effect from its counterpart for adults, but rather in the 'preparation' and the time frame. Image © Wavebreakmedia
by Nick
on Jan 30 2016
Mantra meditation Are you one of those people for whom the beginning of meditation is a closed book? Then we have good news for you. With mantra meditation, you will certainly succeed in taking that first, cautious step into this fascinating and rewarding world with ease. After all, it is a particularly simple form in which everything revolves around the respective mantra. This can be a word believed to have secret powers, such as the sacred OM, or an expression or phrase that means a lot to you. For example, the mantra of letting go is used in Jivamukti Yoga meditation. The positive thing about mantra meditation is that you begin very gently and relaxed. You don't have to imagine anything abstract or concentrate exclusively on your breath or body; you can simply hold on to that word or phrase. Accordingly, mantra meditation is particularly popular with beginners because it's relatively easy to learn and, thanks to its focus on a positive conceptual formula, immediately contributes to a more optimistic and friendly state of mind. The concrete process of a mantra meditation at a glance
A comfortable sitting position is crucial for a successful meditation session. If something is pressing or aching, you'll have even more difficulty concentrating on your breath and mantra, especially if you're inexperienced. Five to ten minutes are sufficient at first. If you're starting out meditating alone, you should set an alarm. Special meditation apps are recommended, offering gentler sounds such as a deep gong as a possible alarm tone. Once you've found the optimal sitting position, you should slowly try to calm down and stop moving. The third step involves the actual meditation. You begin to relax and focus on your breathing, silently repeating the respective mantra in your head. The pattern is 'inhale-mantra-exhale-mantra'. For the mantra OM, the meditation technique would be: 'inhale-OM-exhale-OM'. In the first few hours, you will certainly have great difficulty controlling your thoughts. However, don't lose heart or resist it; simply accept it as a given and return to your mantra. Over time, you will find it easier to maintain focus, both during meditation sessions and in everyday life. Why you should start mantra meditation today – a final word Given the wellness movement, which also incorporates meditation as a cornerstone of its philosophy, it's almost surprising that there are still people who believe they can do without effective and health-promoting measures for relaxation and the promotion of personal freedom and self-determination, especially in today's hectic, noisy, and stressful world. Meditation offers protection from the outside world, with its sometimes unreasonable demands and destructive influences. During this time of silence, you gain a sense of the transience and impermanence of things and learn to let go. Accordingly, you will soon notice a greater stress tolerance and a growing sense of humor within yourself. These are qualities that ensure you don't waste your precious time and energy on trivial matters. So, if you want to be independent and not be dictated by the wishes and demands of others, but rather find and follow your own path, then this millennia-old technique offers you the ideal tools to keep you focused on your goal. Mantra meditation is particularly suitable for this, as it introduces you to a complex new subject in a straightforward manner and also promises particularly rapid and visible results. Meditation doesn't have to be an insurmountable hurdle; it can be learned easily and simply with the help of a mantra that speaks to you personally. Image © styleuneed
The twelve most important asanas in Hatha Yoga
by Nick
on Jan 29 2016
The twelve most important asanas in Hatha Yoga Hatha Yoga is one of the best-known and most popular styles of yoga worldwide. The term is derived from the words "ha," meaning "sun," and "tha," meaning "moon." The Sanskrit term "Hatha" means "powerful, conscious." This suggests that the exercises are performed with, among other things, strength or effort. What's special about these asanas is that they strengthen your body, mind, and soul. This opens the chakras and allows energies to flow freely again. You'll soon notice that you'll feel much calmer and more balanced, both mentally and physically. The more intensively you practice Hatha Yoga , the more focused and energetic your entire being will become. The wonderful effects, such as stress reduction, relief or healing of back pain, depression, sleep disorders, etc., encourage you to further develop yourself in this area. But now let us come to the twelve most important exercises, which form the basis, along with the various breathing exercises. Sirsasana means headstand and is dubbed the "king of asanas." As the first of these exercises, you balance on your elbows, arms, and head. Of course, you'll need some stamina to perform this pose perfectly. However, you'll be amazed at how much it helps alleviate or even cure many ailments and illnesses. Especially for professionals who have to spend all day at a desk, the headstand is the ideal means of regeneration. Sarvangasana, or shoulder stand . Unlike headstand, your body rests on your shoulders. Calm and normal breathing is very important. Try to hold the position for a few seconds. Over time, you can extend it to several minutes. This position stretches your neck and chest region in particular and strengthens your body overall. Halasana, also called plough pose, is also about stretching your chest and neck region. By bending your torso forward, you primarily stretch your spine, as well as your shoulders and cervical spine. Afterwards, your body relaxes in the corpse pose, Savasana. It's important to pay attention to proper breathing. Matsyasana, or fish pose. This pose opens your chest and helps you breathe better. It's especially beneficial for people with bronchial problems. It also makes breathing deeper and more relaxed. Another benefit is that you can correct postural problems because this asana reduces or eliminates pressure on the nerves. The Paschimothanasana or forward bend is one of the most important asanas of all. Pressure on the spine causes tension and pain. This exercise relieves pressure. It also rejuvenates your joints, organs, and nervous system, allowing them to function better. The important thing with this movement is not to force it. Breathe into the pose, so to speak, and try to hold it for at least 30 seconds. Bhujangasana, or Cobra Pose . Here, you must be careful not to place too much strain on your lower back. Pain should not occur. Slowly straighten your body and move it backward. Concentrate on the vertebrae and feel or visualize each one straightening up. It would be helpful if you could hold this position for a minute. If you want, you can repeat this several times. Bhujangasana primarily improves digestion, strengthens your back, helps with stress, provides relief from breathing problems, and strengthens the buttocks region. Shalabhasana, or locust pose, comes in half and full versions. Start with the first, where only one leg is raised. It's important to keep your chin tucked forward. This stretches your spine. With a little more practice, you'll be able to master the full version, where both legs are raised simultaneously. This exercise has many healing effects, including stabilizing intestinal function. Dhanurasana also means "bow pose." You're practically balancing on your stomach. Try to breathe in and out calmly in this pose. With more practice, you'll be able to hold this position for longer. The positive effect extends to the entire back and is reflected in increased flexibility. Your breathing improves, and your thighs and arms stretch. This exercise is especially ideal for the buttocks, legs, and stomach. Ardha Matsyendrasana, or twist pose . This pose stretches the entire lateral spine. This asana strengthens the vertebrae and also nourishes the nerve roots. Kakasana, also called crow pose , is primarily about developing and strengthening mental and physical balance. This pose requires more intensive practice. Over time, it strengthens the forearms and wrists in particular. The hand-foot pose, or Pada Hasthasana, primarily strengthens your legs and hips and has a positive effect on balance. In addition to stabilizing the spine, it increases blood flow to the brain, thus promoting concentration. Triangle pose, or Trikonasana, is the last of the twelve asanas. It involves a lateral bend of the body, transforming it into a more supple and flexible pose. The shoulders, legs, and hips particularly benefit from this. Image © hofred