Articles on meditation

Benefits of Meditation

Dr. Yogesh Kumar, Ayurveda
Seeking calmness, peace of mind, joy, vibrant health, greater energy, positive relationships and fulfillment in life? Wish stress-free and worry-free life? Meditation, an ancient Indian methodology as part of YOGA.Meditation offers innumerable benefits for your body, mind and spirit. The rest you gain in meditation is deeper than the deepest sleep.Procedure:Sit in any meditative posture, keeping your back straight and body relaxed. First focus on the toe then shifting the focus on the knees, after some time shift your focus on the genital area, next on to the heart area and at last the area between the eyebrows.Try to practice this technique in a peaceful area. Some people recommend soft music, but it can turn your focus to the music itself and here we are trying to dig deep in our soul, so music should be avoided.Good for: Concentration, Attention deficit Disorders, Stress, Anxiety, Hyper activity, Soul Searching. Helps in drug abuse, smoking, alcohol or any kind of addiction, self-improvement and temperament. The Benefits of Regular Meditation includes.Physical benefits of Meditation. Meditation prevents stress from getting into the system Meditation releases accumulated stress that is in the systemOn a physical level, meditation Lowers high blood pressure* Lowers the levels of blood lactate, reducing anxiety attacks Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems. Increases serotonin production that improves mood and behavior Improves the immune system Increases the energy level, as you gain an inner source of energyMental Benefits of Meditation.Anxiety decreases Emotional stability improves Creativity increases Happiness increases Intuition develops Gain clarity and peace of mind Problems become smaller. Meditation sharpens the mind by gaining focus and expands through relaxation A sharp mind without expansion causes tension, anger and frustration An expanded consciousness without sharpness can lead to lack of action/progress The balance of a sharp mind and an expanded consciousness brings perfection

How to Tune Your Body and Mind With Meditation

Dr. Rahul Kolamkar, Homeopath
My last article comments made me to write this article. Thanks to all those who asked about meditation, you are the inspiration for this article. Medication is for body and Meditation is for soul. In today's world of commerce and materialism we had forgotten that we are not what we are. Our body is just an instrument and the life(Vital) force is some thing which make us differ from a dead. Force is generated by energy which have vibrations and waves. Meditation is the process to tune the vibration of the energy which brings life to us. As good is the tuning the better is the vibrations, and as vibrations are better the best is your life performance. Lets have a look on how to start with meditation1. Need of Meditation: Need is the mother of all inventions. For every human being if you don't have a need you can't see the path. Same way the need to calmness, stability or any other immaterial demands can keep you focus initially. 2. Faith: A quality which brings hope to your vision. Faith is a proved phenomenon which helps you to act in such a way to get every thing you need. Just it has to be charged 100%. A single percent of doubt can bring fractured fulfillment.3. Consistency: A key to every success. Mediation is not a process of days or weeks, its habit. The more you practice the more you are at core. Initially it seems to be slow moving but as you get connected, you will never feel the slowness. So keep doing.4. Start from where you are: Don't hunt a place for meditation. Its a process of getting connected and not disconnected, so you can start from you room also. Just make sure you are not disturbed by your phone or door bell. 5. Time: The best time for the one who is starting is the early morning schedule. Human brains are in alpha mode which is best suited while meditating. But if you are night watcher then it will be more of lethargic. So early to bed and early to rise. These basic steps will surely help to take you to next level of pro. Now remains the question of whom to follow? Its your personal choice to follow any technique, just make sure its has an immaterial approach. One cannot buy a immaterial thing with material cost. Avoid loud and noisy techniques as you are doing it for inner peace and calmness. Thank you

meditation... the Ideal Lifestyle

Dr Prabhakar Korada
What is meditation?Meditation is the science and art of keeping a check on the vagrancies of the mind and bringing it to a state of thoughtlessness... a state which is conflict free, and at once blissful. It is essentially an Oriental spiritual practice, now borrowed by relaxation therapists.It is believed that the human mind produces innumerable thoughts in a sequence, at any given time (no wonder we are such nervous wrecks). The art of meditation is aimed at capturing that moment in the mind which is free of thought. The thoughtless state exists between two successive thoughts, ie., between the end of one thought and the beginning of the next. Because this state is thought-free, it is naturally conflict-free, jealousy-free, fear-free, lust-free and anger-free. That is the desirable state of blissful being, for all of us.Human mind is undoubtedly like a monkey, as restless, as fidgety and as destructively experimental. It needs to be controlled. Meditation is one of the most effective disciplines to control this monkey mind.Types of meditationThere are different schools of thought which advocate different techniques. Some call it ‘Vippassana’, some, ‘mantra meditation’, and others call it pranayama and yoga. But essentially the basic dynamics and the final goal are the same.Techniques of meditationThe chief technique is to focus/observe one activity (such as breathing in Vippassana), or repeat one word or set of words (called mantra), or practice the rhythmic breathing exercises of yoga (called pranayama). This focus diverts the mind from the other unnecessary thoughts, and thus calms the mind. A calm mind slowly becomes thought free, even free of the mantra, towards the end.  A thought-free mind becomes spiritually powerful. An idea, a word or a thought that is expressed by such a steadied mind hits its target like an arrow. That is why spiritual gurus advise their disciples never to direct aggressive words or thoughts at anybody.Patanjali  yogasutras ...  the eightfold path to yoga consist of certain prerequisites for the practice of meditation. Chief among them are non injury to others by thought, word or deed, non stealing, physical cleanliness, healthy harmonious attitude towards all, contemplation, surrendering oneself to God etc. These attitudes help one in relaxing. In a nutshell Patanjali’s yogasutras prompt us to relax all the muscles and be stress free before starting meditation. This relaxation can never be attained if one is harbouring negative emotions such as anger, revenge, jealousy, guilt, greed or lust.The necessity of a guruIt is very necessary that a person who wishes to practice meditation or pranayama/yoga should seek the guidance of an appropriate teacher. It is best for him to follow the same sectarian family practices and belief system that has a lineage of gurus. This avoids unnecessary conflicts. Otherwise they may approach any school of thought which may initiate individuals in a secular way.How to practice meditation if there is no guru availableFor those who are yet to find a guru, I would advise the following:  After taking care of physical cleanliness and fostering the right frame of mind (do not read newspapers or watch news channels before meditation), be seated cross legged on a mat, preferably facing the east. Sit straight (but not stiff) with the neck and spine perpendicular to the floor. Relax and take deep breathes, taking advantage of abdominal breathing (ie., stomach should bloat out when you breathe in, and become flat when you breathe out). Do this slowly for atleast five to ten minutes. It would be excellent if you chant ‘Ommmmmm.......’ while breathing out. At the end of a few minutes, the mind becomes calm and almost thought free. You may continue enjoying this blissful state, or you may continue your session by repeating the name of your favourite form of God. Valmiki was initiated into the mantra ‘Ma-Ra’ which when repeated constantly until it became Rama. The same mantra can be uttered in your mind, without moving the lips and the tongue. Slowly you would go into a deep state of relaxation, and the mantra, at some stage of the process, may cease. During meditation, it is possible that either pleasant or unpleasant thoughts, from the unconscious mind, resurface. They should be observed with equanimity just like how you watch a movie without getting involved. They would soon disappear. ‘Ma-Ra’ is a simple mantra that transformed Valmiki from the state of a highway robber to that of a yogi. It may be chanted silently in the mind even while cooking, walking or travelling. Slowly the Stress of Kama would evolve into the Bliss of Rama. Go on and try it.But whatever method you practice is personal to you, and should be kept confidential between you and your guru; it should never be open for frivolous discussions with worldly people.Is meditation scientific? What are the benefits?Apart from the fact that meditation improves mood, memory, sleep and other autonomic functions of the body, Electroencephalographic studies conclusively proved that there is a predominance of theta waves in regular meditators, suggesting that they are, most of the times, in a state of deep relaxation even while actively performing their duties. Such individuals are not overwhelmed by adversities; they are forgiving, adjusting, altruistic, creative, self disciplined and truthful. Wouldn’t you like to be one among them!

5 Yoga Exercises to Get Fit

Ms. Swati Kapoor, Dietitian/Nutritionist
If you thought that yoga was all about bending and twisting your body in odd shapes, it's time to rethink. It is much more. It means the union of body, soul & mind. This century-old practice is achieved through postures (asanas), breathing techniques (pranayamas) and meditation. It helps balance the elements of the body.Yoga is not a religion. It is a way of living whose aim is "a healthy mind in a healthy body".Yogic exercises recharge the body with cosmic energy, it facilitates -- Attainment of perfect equilibrium and harmony- Promotes self-healing- Removes negative blocks from the mind and toxins from the body- Enhances personal power- Increases self-awareness- Helps in attention, focus and concentration, especially important for children- Reduces stress and tension in the physical body by activating the parasympathetic nervous systemHere are the best five exercises of yoga which will help you to lead a healthy life -1. Shava Asana (The Corpse / Death Pose)This is a relaxation pose!Just lie down on the mat, close your eyes and try to put all your weight on the ground. Concentrate on your breathing; breathe deeply and slowly with your nose.Learn to be patient and observe the way your weight is shifting towards the ground and let go of everything, all the heaviness and all the tiredness.Gently open your eyes and roll over to your side before coming to seating position.The mantra of this asana is to just relax.Benefits: It helps in rejuvenating body, mind and soul.2. Bhujangasana (The Cobra Pose)Lay on your stomach, placing your palms down just under your shoulders. Without letting your elbows drop away from your body, have them point straight back behind you.Push gently on your hands to slowly lift your upper body and head and inhale.Do it slowly, and don’t come up too high, your elbow should not become straight.Slowly let your body come down and with your forehead touch the floor, while doing this, exhale.Do this 3- 5 times.Benefits: It helps relieve back pain and strengthens spine.3. Adho Mukha Svanasana (The Downward Facing Dog Pose)Start on your hands and knees on All Fours.Keep your fingers wide apart and press your hands and feet firmly into the mat in downward direction.At the same time, lift your hips and tailbone to the sky, so your body is in a V-shape.Let your head be down and relax.Stay in this position and hold for 2-3 breaths and finally rest in Balasana.Benefits: It helps in congestion and increases blood flow to sinuses. A great exercise to cure cold.4. Balasana (The Child Pose)In this asana, the body faces the floor in fetal position. This is passive and relaxing pose.The forehead has to touch the floor, if your forehead cannot touch the floor, use yoga block or a book.Rest and breathe for as long as you want.Benefits: This pose helps soothe headaches as it relaxes upper back and neck.5. Uttanasana (Forward Bending Pose)Stand with your feet parallel and hip width apart. Fold forward slowly while exhaling.Allow your arms to come forward. If your hamstrings are tight or your lower back is sensitive, bend your knees.Let your head bang and relax your head and neck completely and let go of all your stress out the top of your head.Hold for 2- 3 breaths and gently come to standing position while inhaling.So, yoga is not only about asanas but also about healthy diet, correct postures, emotional balance and proper sleep. Once you reach the gateway of this proper stability, then with yoga you are sure to attain a healthy body, mind and soul.

Reduce Stress With Yoga in These Six Simple Ways

Ms. Swati Kapoor, Dietitian/Nutritionist
We all get stressed with some reason or the other depending upon our lifestyle. Work, home, partner, family and different aspects of life can be factors in causing stress. Stress can get difficult when it soars high in level causing anxiety, depression and you start to get inefficient. Stress can be tackled easily through yoga and exercise and help you rejuvenate with booming energy levels. Yoga is highly effective in tackling stress and the body releases endorphin, a chemical that makes you feel good.Stress is mostly psychological showing its effect on our body and performance. Yoga is highly beneficial, de-stressing with our breathing and body postures that bring down the stress and clear the mind with the thoughts, eases muscles, makes you feel good and refill you with energy to boost you up. Yoga also increases the blood flow,balances the body and reduces the toxins in the body.It improves the immune system and gives the body more flexibility. Here are a few yoga poses that can reduce stress.Corpse Pose or Shavasan: Lie flat on the back with legs together and (palms facing up)arms close to the body. Relax your body and mind with this pose.Half-moon Pose or Ardhachandra-asana: This pose benefits the lower back, abdomen and chest by stretching and balancing the body. Start with feet together and arms by the side. Bring both the hands at the chest with palms lightly pressed against each other. Breathe-in while raising the arms straight up keeping palms pressed lightly together. Arch your body backwards while keeping the arms alongside your neck and head.Downward-Facing Dog Pose or Adho Mukha Svanasana: The Adho Mukha Svanasana helps to cure backaches, relieve stress and mild depression and revitalizes energy.  The Adho Mukha  Svanasana gives the brain more blood flow and also strengthens the spine.Forward Bend Pose or Padahastasana: Stand straight with arms by your side, exhale and bend touching the floor with your hand. This pose helps in stretching the hamstring of the legs and helps spine and internal organs.Prosperous pose or Swastikasana: It is a effective meditative process by sitting evenly and meditating. When combined with pranayama cure many diseases and increases balance in body and mind.Straight Angle Pose or Samakonasana: Start the asana with sitting on the ground and stretch the legs forward.  Keep you legs straight and be rested on the ground. Now, slowly stretch your legs sideways so that it should form a straight line and keep the body straight. Stay in this posture for few seconds and then slowly bring back the legs to the normal position. Straight Angle Pose also opens groins and stretches hips, thighs and calf muscles and also strengthens inner thigh muscles.Do these poses slowly and concentrate on your breathing while performing. Take time for each pose and feel good when doing them and let yourself free. It gives relief not only to the mind but the body too.

Why Some People Aren't Able to Meditate?

Mr. Mahesh Krishnamurthy, Ayurveda
The reason why some people aren't able to meditate is actually very silly. The first mistake some people do is to operate from their ego. These people begin with 'I know' or simply are not student enough to learn.So, how do we begin then?It's actually quite simple. While breathing, you need to be humble.Well! The next question is, am I not humble? Am I arrogant?Not quite! But, being humble means to be open to receive what's coming towards you without confronting it, questioning it or doubting it.For example- If you begin with the question what's there in it? Or say, is that it? Then, it won't work for you. So, what is the practice then?The practice is- just breathe in and out; and be humble while taking in every breath and breathing out. What I am saying now gets closest to being humble. Observe your breath like a child will observe every ant that will walk past it. I actually will suggest to you to sit next to a child and watch the child observing everything around it. Let us say, a few ants walk past the child. You will see that the child's observation of each ant is the same, intense. Its observation does not dilute.Children are in meditation naturally. Coming back to the ant, while the child is keenly observing the ant, its in meditation. What we do with the ant is quite different. Since we have seen ants all our life, and an ant is not new to us, we do what we know best, we begin to think. And believe me, that can sometimes be the worst thing to do. We must turn our thinking cap on only when we need to. But we learnt very young to think all the time. Thinking leads to judgement. And judgment leads to conclusion. Once we have concluded, we cannot be humble. Our minds own the moments from there on. So! We must begin observing our breath with enthusiasm. We must be interested to observe our breath as if we discovered something new and we want to know everything about our breath. This is humility. Watch every breath with the same humility and enthusiasm. This way we won't get frustrated with meditation.Let me share a practice with you to overcome any frustration and impatience. This is what I suggest you can do:Get a bag of hundreds or so pebbles. You don't have to buy them. You can collect them from anywhere. Once you have the pebbles, put them into a bag or a box. Next, take out one pebble at a time and arrange them one next to the other in another bag or box. Every time you bring out a pebble, look at it, smile at it and put it into the other box. Do this everyday without getting into the belief 'I know'. Be humble. Do this practice every day as if it's the first time you are doing it. As you develop this humility, meditation will happen and it will happen effortlessly.Know that it's not difficult to meditate. It's just that we are not humble enough, patient enough, to just be.

Mindfulness in Addiction Recovery

Ms. Raisa Luther, Psychotherapist
It’s a frantic life. You rush through the day, multi-tasking your way at home and at office. You make the bed while keeping an eye on the kids, the other eye on the TV…At office, you are checking emails, responding to phone calls and checking on your team while trying to meet a deadline on the project world. In your rush to complete various tasks, you may find that your personal connection with the present moment is lost – you are actually missing out on what you are doing and how you are feeling. Did you fully feel that you are well-rested when you get up in the morning? Did you notice and appreciate the rose bloom in your home garden while you were on your way out for work?In case of addicts and alcoholics, their daily life is a rush of chasing their obsessions and compulsions. Their normal emotions are replaced by fast-moving and overwhelming negative emotions such as anger, fears, resentment and euphoria. Mindfulness – focusing on the ‘here & now’Mindfulness is the practice of consciously focusing your attention on the present moment—and accepting it without judgment. Mindfulness has been examined scientifically and has been found to be a key element in happiness. It is proven to be very useful for persons with obsessive-compulsive issues – addiction to alcohol, drugs, gambling and internet.From ancient roots to contemporary science Most religions include some form of prayer or meditation technique that helps shift a person’s focus from daily preoccupations toward an appreciation of the moment and a larger perspective on life. It is an essential first step on the ‘spiritual’ path that enhances equanimity and happiness. Mindfulness has roots in Buddhism.Jon Kabat-Zinn, Professor emeritus and founder director of the Stress Reduction Clinic at the University of Massachusetts Medical Center, played an important role in bringing the practice of mindfulness meditation into mainstream medicine and demonstrated that practicing mindfulness can bring improvements in both physical and psychological symptoms as well as positive changes in health, attitudes and behaviors.Mindfulness has proven to be vastly useful in treatment of various ailments, including addictions. Rehabilitation facilities are increasingly using this technique in facilitating recovery from substance abuse.

Improving Meditation Through Better Posture

Dr. Vishwas Virmani, Physiotherapist
Meditation: everyone says you should do it and everybody has their own method for doing so.I’ve been meditating for a long time. I’ve tried a considerable amount of different approaches, such as:Sitting and simply focusing on my breathStaring at a candleVisualization and guided imageryUsing prayer beads or meditation beads while silently repeating a mantra (Japa)Lots of different ways to quiet my mindWhat I have found is that the best method is to acknowledge the situation you’re faced with, and then allow yourself to accept it and release the nervous energy. I’ve fittingly titled it the “let it go” meditation. The way to let go is to find a solution for what you are worrying about during meditation. When you have no control over what is happening or no final solution for a problem, try to envision changing the things that you can have an effect on and accept the things that you can’t.Give yourself 5 to 20 minutes to sit quietly at the beginning or the end of the day. This will start or finish your day in a positive way so that you can relax and enjoy your life. As you sit and meditate, you begin to deal with the situations that would otherwise cause stress. If you practice dealing with these things during your meditation, you will eventually be able to translate this meditative state into your daily life. You will start to empower yourself instead of giving all of your power and mindfulness to others. With this new empowerment, your gifts and talents will be more evident and you will bring joy to everything that you do, to your loved ones, and to the world.The Posture is useful during meditation because it aligns the spine so it is easier and more comfortable to sit. It is important to have proper alignment of the hips and legs. When you first start off with meditation, you will want to make sure that your knees are no higher than your hips. Having your knees higher that your hips will compromise your spine and cause you to round over. Start off in a comfortable seated position with your feet flat on the floor. The goal is to work your way down to sitting on the floor during meditation and this may take years and consistent practice. The Posture6 also facilitates better breathing habits, which energizes and nurtures your body while helping you to achieve a meditative state of calm serenity.

Mindfulness - the Art of Being

Ms. Neeta Shetty(P. T), Psychologist
Mindfulness is often confused as a complicated affair but the simple essense of Mindfulness is living with full awareness or the Art of Being. Its about living in the present moment with awareness and focus . Most of the time we tend to conjure up the past or future worries. Mindful living helps us to savour the flavors of life by enjoying the present moment applying our five senses of Sight, Smell, Touch, Sound and Taste.Happiness has nothing to do with accumulating a lot of materialistic or non-materialistic things but rather associated with the quality of time spent or memories which we create with ourselves and others. Spending time doing things that we enjoy such as cultivating a hobby or getting into an activity like Dancing, Swimming, Exercising, Meditation and Yoga helps us reboot our brains thus promoting happiness and improved focus, memory and creativity. Mindful living helps us to introspect, make self-discovery and enhance self awareness which aids problem solving and improves interpersonal relationship skills. Busy-ness and multitasking is the way of life most of us. We are so busy 'Doing' that we have stopped 'Being'. This doingness not only complicates and stresses us out but also makes us more mechanical and less creative. Being busy often takes away our focus from the day-to-day tiny pleasures of life which we usually overlook by doing multiple things. Not many of us notice the Sunrise or the Sunset nor observe the breeze brushing against our skin or hear the sound of birds around us or stop to smell the flowers on our way.Living Mindfully and with awareness is extremely essential for happiness and health. But the fact remains that we rarely prioritize this over our never ending to-do list. We often think that we are happy and satisfied once we accomplish or do a lot of things in life and in the bargain tend to overlook the nourishing activities which help us de-stress and unwind. Hence learning the Art of Being and breaking free from the habit of Doing is extremely important for our Mental Wellbeing. This will not only help you to be a happier,better and a successful person but also have wonderful relationship with the people around you as well as improve the quality of your life. Mindfulness does not take up a lot of time its not a therapy or a course but a way of life, what is required to practice it is patience and persistance.

9 Tested Solutions for Supermom!

Dr. Rahul Kolamkar, Homeopath
“Nobody nurtures like Mother” is my experience with my mom and now with my kid’s mom. Mother gives their time, energy, health, sleep, habits and long list to go.They forget that one’s ever beautiful women need her time for own health and care. At a certain age most women gets indulge in their daily duties, that they don’t believe in regaining the past.  I bet if every mom starts attending themselves they will become SUPERMOM. In Elite Healers we have talked to lot of women working and house makers and these were the outcomes with definite solutions -Anxieties at bay - Most common excuse for discontinuing exercise is time anxieties. Keep proper schedule and hold it tight to make it a part of routine. Other anxieties for family members, elders,relations and society are all counted in mothers account. To end this accept that everything works on their own.Reading helps – Books especially of self-help will bring emotional stability. This will give a chance to bring a new shade to your personality. Not only self–help, you can try anything which you love to read or do. Mrs Mehra becomes friend to her daughter and Mrs Gupta to her introvert son. Chirag’s is learning French from his mom while Diksha is mastering cookery under her mom’s guidance.  Need of health- Most women don’t keep track of their own health. Small issues are totally forgotten and moderate issues are taken care with Home remedies. Thus Half yearly checkups, Hormones study and nourishment levels becomes the most important part of health calendar.Do delegation – Not delegating the work causes a lot of stress and worries. This messes up with the time and ultimately the same bad routine is on the run. So delegate the work and keep patience for the outcome. Do not micro manage.Take a break- Yes! Always have a break quarterly or half yearly for minimum 2days. Holiday breaks are always refreshing. Do experiment with your looks, style or set new goals. Try to organize your schedule and health plans during this. You can remain home and take break. But be strict for it.Install hobby- Anything which you love to do for hour without being tired can be your hobby. Try to grow it and improve to level of your own satisfaction. This will keep mind refreshing and calm.Meditation- Mothers doing meditation don’t have to struggle.  It improves calmness, stability, focus and acceptance to make life easier. Only an hour of meditation is enough for a day. "Consistency is the key to Success".Sometimes online - It may feel absurd in the world of connectivity to remain limited from social connection. I would say keep away from fake friends. Everybody knows this and is fade up of the bulk messages yet nobody gets away from these apps. Keep limited to real ones and you will feel calm and secure. SMART setting - Everything above said is achievable with SMART goal. Specific, Measurable, Attainable, Realistic and Timely goal. Keep it in mind that "Rome was not build in a day."This will make you super in Health, Mind and Knowledge – #SUPERMOM. Do ask your query through consult. #supermom #mothersday