Three Yogic aids in Meditation

Yogic_aids
Learn 3 yogic aids to speed up your meditation progress.

[dropcap]L[/dropcap]et me introduce you to 3 wonderful yogic (related to yoga, the ancient self-discipline art of India) aids in meditation. These 3 aids will immensely help in learning meditation easily and quickly. These aids are – Deep breathing, Deep relaxation and Deep contraction.

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Before describing them in detail , I want to answer this question :

Are these so called three aids of meditation are really significant and pre-requisite for learning meditation? “

[box type=”alert”]Are these so called three aids of meditation are really significant and pre-requisite for learning meditation? [/box]

The answer is yes and no.

Yes ! they are significant for learning meditation.

And no ! because they are not a pre-requisite for meditation

People can learn meditation even without using any of the three aids with very good result. Rather most people try to meditate without the help of these 3 aids (though  many of them loose interest also on seeing no apparent results.) You can also meditate easily without taking help of these 3 aids. However in my humble opinion these three aids are really significant for learning meditation in the present life of chaos and anarchy.

Here is why these three aids viz. Deep breathing, deep relaxation and deep contraction are highly recommended for learning meditation.

Most of us have no time. Life is so busy, so complex and demanding ! At the end of the day we become physically and mentally exhausted . There is no energy or enthusiasm left for meditation. Even if we meditate somehow it does not produce any desired results as with our weary and tired bodies it becomes impossible to try any meditation technique wholeheartedly.

Well meditation can make your life relaxed, simple and less demanding.

But here is the catch-22 situation

For meditation – your life should be relaxed, simple and less demanding.

And it will be relaxed, simple and less demanding when you meditate…..phew !

What to do.. Is there any way!!!????

We can’t change our home or workplace. No one can flee away from domestic responsibility. We can’t quit/ shift our job. We will continue to face on daily basis the problems on domestic as well as work front. So this cannot be an alternative.

However, a sincere attempt can be made by trying to include these three simple practices in your life : the practice of Deep Breathing, Deep Relaxation and Deep Contraction.

These three aids of Deep Breathing, Deep Relaxation and Deep Contraction are the practical essence of yoga- the ancient art of far east, the most potent of all self improvement disciplines developed and perfected over centuries by sages and wise men of India.

These three aids are self sufficient in themselves. Each one of them is so powerful that a separate book can be written on each.

While it is true that these aids are more to do with maintaining a good health than learning  meditation, their wonderful effects on body and their striking similarities with many meditation techniques are the reasons as to why I am making such high recommendations of them. Many meditation techniques like Vipassana, Pause Breath and Death Meditation have their basis in these techniques.

The regular practice of Deep breathing, Deep Relaxation and Deep Contraction will bring dramatic ( in many cases almost miraculous, changes) in you and these three aids are extremely simple to adopt. Your life will become relaxed, simple and less demanding. In the coming articles, I have explained these three aids in details.  I have no hesitation in claiming that by the active use of these 3 yogic aids , your body and mind will start helping you in meditation instead of the other way around.

Now we shall learn these three wonderful aids in meditation. My advise is that you proceed one-by-one starting from Deep Breathing.

Are you interested in teaching yoga or becoming a professional yoga instructor? Learn more on www.theyoganomads.com/become-a-yoga-instructor/.

 

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[do action=”insert-hand”/] Deep Breathing : First aid in Meditation

 

 

Deep Breathing- First Aid in Meditation

Deep Breathing
Deep Breathing : The first aid of Meditation

 

[dropcap]D[/dropcap]eep Breathing is the first and the most important aid of Meditation. As you will find in the later contents, breathing is one of the pivotal factor in a majority of Meditation techniques. As such, having a clear understanding of the physiology behind breathing and the role it plays in meditation is extremely important.

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In simple terms, Deep breathing means – Adopting a habit of breathing deeply.

From your nostril not from your mouth. That’s it !

Normally  most people ( i.e. almost 95 % of all of us) who are leading a sedentary life style and  working on jobs that requires ‘using their heads’ all day long, the outcome of a busy, complex and demanding life is somewhat like this:

To function properly, our brain needs three times more oxygen than the rest of our organs; and unless this is provided it will try to appropriate its supply by drawing on the over-all allotment

Remember this important fact:

[box]To function properly, our brain needs three times more oxygen than the rest of our organs; and unless this is provided it will try to appropriate its supply by drawing on the over-all allotment[/box]

This explains why so many city people, working at sedentary jobs, doing mental work all day long, tend to become dilapidated and have greater susceptibility to germ and infections than persons who lead active outdoor lives. Sedentary individuals are permanently oxygen-starved. Yet this situation can be avoided at will.

Breathing is an activity which is indispensable for our existence. Nobody can live without breathing as the oxygen is the life blood of all organisms on earth.

However, most of us breath in a  shallow manner. The  inhalation and exhalation of air in and out of body occurs on a very superficial level in most of us. People just don’t care to inhale deeply since they don’t find any compulsive urge to do so.

Though not breathing deeply does not harm us directly, it has its own long term negative effects on our body.

What happen when we do not breath correctly ?

As the average person reaches middle age, lung tissues tend to grow less and less elastic. Years of improper breathing take their toll. The chest itself has a tendency to grow rigid The consequences is an accumulation of uric acid in the blood stream which often leads to those vague syndromes of pain and discomfort that doctors in general diagnose with a shrug as the miseries of aging, which they can cheerfully advise you to learn to live with since nothing can be done about them.

Backaches, headaches, stiffening muscles and joints, neuritis, rheumatism are some of the more common of these complaints. Excess fat is another, for as we begin to grow old and proper circulation is impeded by a sluggish diaphragm or hardening arteries, the red blood corpuscles become distributed unevenly and fat accumulates in spots instead of being burned up.

However, all of these complaints may be avoided, or at least considerably retarded, if only we learn to breath scientifically. Deep breathing (along with Deep Contraction) also has a direct salutary effect on Obesity, Since the cleansing, stimulating action of deep breathing improves metabolism and that, in turn, transforms deposits of fat into body fuel, or added energy.

Just incorporate a habit of deep breathing in your busy, complex and demanding life and all the above  negative outcomes of it will vanish like a magic !

Air is everything

Air is nourishment to our bodies just as much as food and drink. Air gives our blood the supply of oxygen it must have in order to feed itself so that it may, in turn, feed the tissues, nerves, glands and vital organs. Without it our skin, bones, teeth and hair could not remain in condition. Our digestion-the process of utilizing the food we eat-fails at once without a proper supply of oxygen to the blood. Even our thinking processes are slowed down without  intake and exhalation of fresh air-which is the reason mental sluggishness overtakes us in an ill-ventilated room

In a single day we breath about 23,000 times. The average volumes of air taken in with a single breath is about 20 cubic inches, depending on a person’s size, sex, posture, the nature of the surrounding atmosphere and one’s physical and emotional state. However, with proper attention given to the breathing, this volume may be increased to 100 or even 130 cubic inches per breath.

In other words,

[box]Careful reorientation of your breathing habits can provide you with 5 times the oxygen and rid you of five times the carbon dioxide, with which you habitually function.[/box]

Soon I shall describe how you can perform such a careful orientation of your  breathing habits and start breathing deeply in an unconscious  manner.

But before that I want to give a simple explanation of our breathing mechanism.

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hand  Breathing mechanism

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Breathing Mechanism

Breathing Mechanism Diagram
A simple depiction of our respiratory system

 

[dropcap]B[/dropcap]efore trying the technique of deep breathing, it is important to understand breathing mechanism in the body. The above diagram will help you understand the various steps involved in this process.

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According to Functional Medicine Associates, when you breathe properly (that is with the mouth closed so that the air is inhaled through nasal passages) oxygen travels down the pharynx (rear of the throat), the larynx (roughly in the area of Adam’s apple), and the trachea or windpipe until it reaches the bronchial tubes. By then most of the dust and bacteria have been filtered out by the mucous membranes, or the moist lining of the nose.

Mucous, by the way, in addition to acting as a filter substances, also has certain germicidal properties-another reason why it is so important to cultivate the habit of breathing though the nose. A third reason is that while traveling this somewhat longer road the air is warmed to proper body temperature, which means extra insurance against catching colds.

After having thus filtered and warmed, the supply of air moves on from the bronchiae into the lungs. Here it enters millions of cells-600,000,000 of them to be exact, if you can visualize such an astronomic figure-each of which is a tiny air sac. Surrounding these is a network of equally tiny blood vessels or capillaries. The blood absorbs the fresh oxygen directly through the cell walls at the same time as it rids itself of the carbon dioxide from the last trip.

Next the freshly oxygenated blood travels to the heart. The heart pumps it via arteries and blood vessels to every part of the body, where in turn it seeps into every tissue and bone cell. In this manner 800 quarts of blood pass through the heart and lungs every hour. Small wonder, then that the condition of your heart so closely governs you life expectancy !

By now it should be amply clear why both a proper technique of breathing and the quality of the air we take in are of such vital importance to our general health.

The practice of deep breathing produces immediate beneficial results. The person begins to experience lightness of body, an absence of restlessness, better digestion due to an increase in the flow of the gastric juices, clearing and smoothing of the skin. The physiological benefits I have already explained-now let the person discover for himself how quickly these will come to him once he establishes a daily routine of exercises.

As for the spiritual well-being that will follow – the inner lightness, the serenity- it matters little whether you attribute them to oxygen burning out the wastes and poison in your gray matter or to more subtle influences, the important thing is that it is all yours to enjoy at will.

From about fifteen breath a minute-or 21,600 each 24 hour-you will have reduced your tempo by possibly three breath a minute, which is twenty percent, or 4,320 per day. Such a slowing-down means a corresponding easing of the wear-and-tear on the entire body-less work for the heart, lower blood pressure, a relaxation of body tensions, and a quieter nerves-in short, still another way to lengthen the years of your life and make them enjoyable !

The main problem with most of us is to learn  how to keep  breathing deeply continuously. We are so much accustomed to normal shallow breathing that it seems very difficult to adopt a habit of  deep breathing. Since we start taking breath from the moment we come into this world, breathing has become an old habit.

If we are taking shallow breath (which in all likelihood we do), it is really difficult to alter this habit of shallow breathing and replace it with a new habit of deep breathing.  However, it is not impossible and can be done.  All that you need to make deep breathing a habit is a persistence effort.

Now I shall describe two  very effective and easy methods for learning deep breathing . By using these simple exercises of breathing and awareness, which can be done anywhere, you can instantly learn how to breath deeply without a  conscious effort. Just from the very first attempt, you’ll start breathing deeply.

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Next  hand : How to adopt a habit of Deep breathing : Two extremely easy method to automate the deep breathing unconsciously.

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How to adopt a habit of Deep Breathing : Two Easy Methods

 

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Deep Breathing : It can be natural

 

[dropcap]T[/dropcap]here are many benefits of Deep breathing. However, very few of us are able to draw  these wonderful benefits for the simple reason that most of us breathe in a staccato jerks, shallow and aimless manner.

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We have become so used of this shallow breathing that it seems very natural to breath in this aimless way. Since barring a rare few among us, almost everybody of us breathe in this shallow manner, it is difficult to believe that we can easily adopt a continuous, unconscious habit of deep breathing very easily.

Whenever we give attention to our breathing and make some conscious effort to lengthen it, we easily  start breathing deeply. However, as soon as our mind wanders in some other mental activity ( i.e. as soon as we become unconscious of the breathing process which happens almost always), we return to the ‘shallow breathing mode’. This  is the main problem among those who want to make deep breathing a part of their life.  Let us discuss this problem and then its remedy:

The problem:

” We have an habit of shallow breathing. As a result of which we are not able to inhale enough oxygen and exhale enough Carbon Dioxide from body. This  resulted into a situation known as ‘permanent oxygen starvation’ resulting in ‘permanent lack of energy’ ”

This problem is very old and has been rooted very deeply in our unconscious mind. Since we spend most of our time totally oblivious of the breathing process (which goes on its own just like other vital activities of body such as pumping of blood by heart, the digestion and other internal metabolism  etc ) it is difficult to change  this unconscious  process of shallow breathing. However, it is not impossible and can be done easily if we make some sincere effort for it.

The Solution:

Two extremely easy method to automate the deep breathing unconsciously.

Here I will tell you how you can learn to assimilate on a permanent basis the habit of deep breathing so that you can breath deeply even in the unconscious state.

There are two methods by which you can learn deep breathing : The first is Pause Breath Method and the other is Pavlov Method

(1) The Pause Breath Method : This is a super powerful and extremely easy technique for start learning deep breathing – continuously and unconsciously ! This method is not only an extremely useful way of learning deep breathing, it is also an excellent meditation technique by itself By using this technique, you can start breathing deeply right  now !

(2) The Pavlov Method  : I call this method ‘Pavlov Method’ after the name of Great Russian Scientist Ivan Pavlov (1849-1936). Pavlov introduced to the world the concept of ‘conditioned reflexes’ . We will  take the help of these ‘conditioned reflexes’ to make an unconscious habit of deep breathing.

Both the above two methods are equally effective and useful in learning Deep breathing. We shall learn them one by one.

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Click [do action=”insert-hand”/]   The Pause breath method

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Learn Deep breathing through Pause breath Method

Pause breath method pic
Learn the Pause Breath Method of Deep Breathing- It is easy

[dropcap]L[/dropcap]et us learn a highly effective technique for automating the deep breathing.  This method is known as ‘The pause breath’ method. Besides being a  wonderful technique for learning and automating deep  breathing , this  pause breath method’  is also a powerful meditation technique. You can easily meditate using this technique whenever and wherever you want. Let us learn this technique:

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The Pause Breath Method

The whole method can be summarized in the following two sentences:

[quote style=”boxed”] ” Focus your attention on the two pauses that occur while breathing. First – between inhalation and exhalation and then – between exhalation and inhalation. Just by doing this you will start taking deep breath automatically and unconsciously.” [/quote]

Explanation:

In order to understand what is the  meaning  of focusing our attention on the two pauses that occur between inhalation and exhalation and then between exhalation and inhalation, let us have a close look at our breathing process itself.

whenever we take breath – we inhale air and exhale air.

During inhalation, we inhale the air through our nostril and  it (the air) goes inside our body via our nasal passage. And on reaching a certain depth in our body, it comes out as exhalation through the same  nasal passage. After exhalation, the air again goes inside for inhalation. then comes out for exhalation….then again goes inside for inhalation….then comes out for exhalation….and this process keeps repeating itself. .

During these two continuous process of inhalation and exhalation, the air stops for a tiny moment.  When we inhale air, it comes inside and travels a certain distance inside the body. Then at a particular point, somewhere inside the body, it stops for a fraction of second and return for exhalation.  For an infinitesimally small moment it stops and then  returns for exhalation.

See for yourself. Stop reading further and observe your own breath. As you breath, the air goes inside during inhalation and at a certain point, it takes a pause i.e. it stops for a small fraction of second and then  returns for exhalation. The logic is simple – if something is going inside you ( the air in this case) then it can only come outside when it stops at a point and change its direction.

A good analogy is to  imagine a running Car which wants to take U turn. When it’ll reach at the U turn, it will stop and then take the U turn. similarly, when the air reaches inside the body, it stops somewhere for a moment and then turn back for exhalation. The moment when air stops for a very small duration inside our body and then turn back for exhalation is the first pause. This is the  pause when inhalation stops and the process of exhalation is yet to start. Notice this pause.

Similarly when we exhale air, it passes through our nostril and moves outside our body. Then at a particular point it stops for a short moment and then returns for inhalation. The moment when air stops for a very small duration outside our body and then turn back for inhalation is the second pause. This is the  pause when exhalation stops and the process of inhalation is yet to begin. Just notice the pause. Observe your breathing now and notice this second pause.

Let me repeat briefly: :

Whenever we inhale air, it goes inside our body and at a certain point it stops for a moment. There is a pause. At this pause the process of inhalation stops but the exhalation is yet to begin. It  is an infinitesimally small but a definite pause. Similarly when we exhale air, it goes outside our body and at a certain point it stops. Again there is a pause. At this pause the exhalation stops but the inhalation is yet to begin. It  is also an infinitesimally short but a definite pause.

For making your breathing deeper you have to  focus your attention on these two pauses : the first  that occur just after the inhalation  (and just before the start of exhalation) and  the second pause that occur just after the exhalation (and just before the start of inhalation).

Please remember that  you are not required to focus your attention on any particular points inside or outside your body where these two pauses occur. The exact physical location where these pauses occur does not matter. It is not necessary. Just keep in mind that the main thing is not the location of pause but the pause itself.

The fact is that while inhalation or exhalation, your breath pause for a moment before shifting from inhalation to exhalation or vice-versa. You have to aware yourself of that pause. Your aim should be to be aware of these two pauses. That’s all ! .

Now as you read this, you can do this right now.  No matter where you are, or who you are, one thing is certain. You are breathing right now ! So you can try it right now. Just observe your breath. The air is going inside and coming outside. Look for those two pause. Notice the air as it goes inside your body. Be aware of path it take inside your body. Notice how it stops somewhere in your body ( thoughfor a very small short lived moment)

Notice the pause which occurs when the inhalation stops and the exhalation is yet to begin. Just be aware of that pause. With a little observation, you can easily recognize these two pause. Similarly when the air goes outside, observe it carefully. Observe as the air moves outside your body and stops at a particular point before returning. Observe this external pause which occur when the exhalation stops and the inhalation is yet to begin. With a little attention you can easily recognize this external pause.

What will happen when you focus your attention on this two pause ?

As you focus your attention on these two pauses during breathing, soon you’ll notice that your breathing has started becoming deeper and deeper. You will be astonished to experience the effect of this miraculous method yourself. Do this for five minutes right now. Close your eyes. Sit comfortably and observe your breathing. Notice those two pause.

Don’t try to control your breathing.

If it slow let it be.

If it is moderate or fast, let it be.

Just focus your attention on the two pause that occurs :  first –  between inhalation and exhalation and then – between exhalation and inhalation.

Do it for 5 minutes now.

You will be surprised to see that just by focusing your attention on these two pause, your breathing is becoming deeper and deeper. You will instantly start breathing deeply  just by being aware of these twp pauses.

Initially start focusing on these breathing pauses twice a day for 15 minutes each. Morning and evening  are best time for  this. These two 15 minutes session of pause breathing will prove very beneficial for you. In order to avoid distraction, try to perform these pause breathing session in a peaceful, lonely place if possible.

As you perform this method of focusing your attention on pauses, you will  find that even when you stop focusing your attention on pause ( that is after a 15 minute session), your breathing is still deeper and relaxed. It is the most wonderful effect of this method. It leaves a  sort of cascading long lasting effect. A tiny 15 minute session of pause breath will make your breathing deeper and relaxed for more than one hour !

Slowly-slowly as you practice this ‘pause breath’ method, your ability to take deep breath will increase on its own. By using this simple technique of pause breathing with perseverance, you will soon develop an unconscious habit of deep breathing that will go on automatically. Give a try to this method…This is the easiest and most effective method of learning deep breathing.

Also Read : Soham : The mantra that repeats itself (The use of ‘pause breath’ method as a meditation technique.)

Next : The another method of adopting an unconscious habit of deep breathing.

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Click hand  The Pavlov method of Deep Breathing

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Pavlov Method of Deep Breathing

This breathing technique is based on the concept of Associative Learning invented by famous scientist Ivan Pavlov
This breathing technique is based on the concept of Associative Learning invented by famous Russian scientist Ivan Pavlov (1849-1936) (Image credit : www.authorstream.com)

[dropcap]T[/dropcap]his method of deep breathing is based on the technique used by  Great Russian Scientist Ivan Pavlov (1849-1936) while introducing the concept of ‘conditioned reflexes’ .We will take the help of these ‘conditioned reflexes’ to make an unconscious habit of deep breathing.

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First of all, let us see what are these ‘Condition reflexes’

There are many actions (process) in our body which are not in our control. They happen on their own. Like beating of heart, digestion, circulation of blood etc. Breathing is also a process which is beyond our control. ‘Conditioned reflexes’ are the tools with the help of which we can control some of these seemingly uncontrolled process.

We need to learn these ‘conditioned reflexes’ in some more detail.

Pavlov did an interesting experiment on dogs. He noted that whenever he gave food to dogs, they started salivating( the secretion of salivary glands in mouth in the anticipation of food) and their digestion process started. He noted that whenever dogs saw that food is coming, the salivation started in their mouth.

Pavlov wanted to know whether this process of salivation and digestion in dogs can be influenced by any external factor (stimuli).

So he did a little experiment. He started ringing a bell while giving food to dogs. Whenever, he gave food to dogs, he rang a bell. He repeated this process regularly for sometime. Slowly dogs become accustomed to this habit. Whenever they heard the sound of bell, they took it as the sign of food coming.

One day, at the time of food, Pavlov rang the bell. The dogs became attentive in anticipation of food. However, Pavlov didn’t gave them food. He just rang the bell. However, he noted that dogs still started salivating and their digestion process started even in the absence of food.

Now salivation is a process which is not in our control. It happens on its own whenever we saw or eat food. However, in this experiment, the sound of bell started the salivation process in dogs. What actually had happened was that the brains of dogs began to associate the two incident of ‘ringing a bell’ and ‘serving of food’ together. Since they are occurring simultaneously, the brain of dogs took the mere sound of bell as the indication for food even when no food was served.

This process in which the brain began to associate the ringing of bell with food is known as conditioning.

We will use this conditioning to make a habit of deep breathing.

Using ‘Conditioned Reflexes’ for Deep Breathing

There are many physical and mental activities which we perform almost daily. Like walking, eating, drinking, bathing, driving, cleaning our teeth, driving, reading newspapers & books, surfing the net, playing an indoor or outdoor game etc . The list is endless. The main thing is that we perform these activities almost daily. Right ?

We will use these activities as external stimuli to train our nervous system (mind) to automate the process of deep breathing.

Let us take ‘Walking’. Everyday we walk. We walk for different purposes in different places. We walk in a park in the morning, we walk to the market, we walk in our house, to the bus stand, to our boss’s room, to attend a meeting or prayer, to meet someone somewhere and in many many other circumstances of life. We may use this walking activity to learn deep breathing.

Whenever we walk, it is for a purpose. We walk in the Garden early morning basically for the purpose of good health. We walk to the market for the purpose of buying something. We walk to bus stand or Railway Station for the purpose of reaching somewhere.

We walk in our home for many purpose. We walk to our boss’s room for some official purpose, we walk to meet someone, somewhere for a purpose. We walk into the bathroom for the purpose of bath. In short almost always whenever we walk it is for a small or big purpose. Agree ?

So what you have to do is to choose any purposeful walk. Just one. It may be the walk in the morning, or walk in the office, walk to the bus stop or any other purposeful walk. Now, whenever you walk for that particular purpose, breath deeply.

I mean whenever you walk for that purpose , give proper attention to your breathing and be aware of the inhalation and exhalation process. While walking for that specific purpose, try to breath as deeply as you can.

The important thing is that breath deeply only (and always) when you walk for that particular purpose. For all other occasions of walking (and for other physical and mental activities) forget about this deep breathing and take breath in the way you  normally do. However, whenever you walk for that particular purpose, breath deeply.

Understand it with an example. Suppose you choose to breath deeply while walking to the bus stop for the purpose of catching the bus. Now whenever, you walk to the bus stop, breath deeply while walking. Give proper attention to your breathing while you walk and breath as deeply as you can. After catching the bus, restore the normal breathing and forget about this deep breathing. Repeat this process daily. Initially, it will be difficult.

Often you’ll forget about deep breathing. However, please remember that you are not required to breath deeply throughout the day. Only when you walk to the Bus-Stop for catching the bus, you have to take deep breathing. It’s not that difficult. Is it ? All of us can do it easily. It is true that initially you’ll have to make conscious efforts for breathing deeply while walking to the bus stop, but soon your mind will be conditioned for this automatically.

Just as in Pavlov’s experiments the dogs started salivating on hearing the bell, in the same way soon you will start breathing deeply automatically as you walk to the bus-stop.

Please don’t think that I am comparing you with dogs (if some of you are thinking that way) I am just trying to tell that this Pavlov experiment can be very very useful for us in controlling the unconscious process of deep breathing.

The automatic arrival of Conditioned reflex

Do you know what you will be doing while you choose to take deep breath while walking for the purpose of catching a bus? You unconsciously train your mind to start associating the ‘process of deep breathing’ with ‘walking to the bus stop’. Slowly the simultaneous process of ‘walking to catch a bus’ and ‘deep breathing’ will become automatic.

You’ll see that even when you forget to breath deeply while walking to bus stop, your mind reminds you automatically to breath deeply. In other words a ‘conditioned reflex, will be created in the form of that ‘purposeful walk to the bus stop. Whenever you take a walk to catch a bus, you’ll start breathing deeply on your own.

Now this is just one example involving a very small portion of your daily activities. Once you perfect this small deep breathing lesson, you can apply it in your other regular activities also. For example you can choose another purposeful walk. Let’s say – choose the walk in the morning or ‘an after meal walk’ in the evening. Whenever you go for this walk, breath deeply and slowly an association will be created between this walk and deep breathing.

You can try other activities also. For example you can choose eating. Whenever you eat anything, breath deeply. Give attention to your inhalation and exhalation process while eating. Slowly an association will be formed between the process of ‘eating’ and ‘deep breathing’ and you’ll start breathing deeply as soon as you start eating anything. Apply this experiment of association on other activities of your daily routines.

After a practice of two -three months, you will be able to create many association between deep breathing and your daily activities which in turn will add up to yours taking 3-4 hour of deep breathing daily. Taking such a good amount of pure oxygen than the amount you would take normally ( i.e. without breathing deeply) will give you an unbelievable jest and energy. Not only your internal metabolism will improve but your overall physical and mental efficiency will improve greatly.

This means less wear and tear of body, less exhaustion, less weakness and more vitality along with an enhanced capacity to work more.

Of all the yogic arts, deep breathing is the simplest and most efficient. It can be done anywhere, anytime with no restriction.

Friends, having learnt about ‘Deep Breathing’ the first yogic aid in meditation, let us learn about the second powerful aid in meditation: Deep Relaxation

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Next hand  Deep Relaxation

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Deep Relaxation (Yog Nidra)

Deep relaxation pic of Buddha
Deep Relaxation is available to both Buddha and you.

 

[dropcap]D[/dropcap]eep Relaxation is the second of the three aids of meditation we have discussed till now. In the present era of extremely busy life, the art of deep relaxation can be of immense help to people. Most of us have forgotten the art of relaxation

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Consider this :

Nomadic peoples all over Asia, journeying night and day, reach an oasis or camping place and at once throw themselves on the ground and lie there limp, apparently lifeless from head to foot. One hour of this rest refreshes them with as much new vitality and energy as a night’s sleep for the average person. These wanderers are able to undertake surprisingly long journeys with very little rest.

These people have not yet forgotten the art of relaxation, the ability to completely rest at will. This art has been practiced by yogis since ancient times. They began their experimentation on this state by watching animals in deep relaxation during sleep, and especially during hibernation.

Do you want to learn this art of deep relaxation ?

Let me tell you an ancient yogic method of deep relaxation (also known as Yog Nidra means the yogic sleep ) It is  strongly recommended for anybody who wants to learn meditation and is leading a very busy and demanding life to learn the art of deep relaxation. Since we all get exhausted (both physically and mentally) by the end of the day, it is very necessary for us to learn this art of deep relaxation. so that we can meditate with full vigor and enthusiasm.

Since we all get very tired and enervated in our daily routine, I am telling you a deep relaxation technique which is also a very powerful meditation. This technique serve the dual purpose of relaxation and meditation simultaneously. This is not only a very simple technique but  also a very effective way to completely rest our body and mind.

Most of us spend our day in rush hour. The minute we wake up till the minute we go to bed, our body is subjected to immense physical and mental pressure. In such condition it is natural when we go to bed, we are completely exhausted and enervated.

When people say they feel like crying with sheer fatigue, they mean just that. Physically, they have reached a point where the only release for their weariness is an emotional purge. Afterwards, of course, they will end up completely exhausted, for nothing eats up one’s energy like letting the emotions have full play.

We keep loosing energy every moment

Most of us are spendthrift of our energy resources. We dissipate them twenty-four hours a day. Just watch yourself and the people around you. Can you sit still, quiet and at ease, for ten or even five minutes? Or do you fidget, shift about, cross and re-cross your legs, drum with your fingers on the arm of your chair, rub your neck, bite your lips? In a room full of people, is there even one who is without nervous habits? If so, he is a happy exception. Nor mind you, does this apply to “busy-busy” persons alone.

It is perfectly possible to spend a quiet day with nothing in the least urgent to do and still eat one’s self up with tension. In fact boredom itself is an enemy in this respect. Think how many people with easy, routine jobs complain of being “dead tired” by the end of the day. And who of us hasn’t said, at one time or another,” I haven’t done a thing all day, but I’m beat.”?

What is NOT relaxation ?

Before we go on to a discussion of the actual techniques of Deep Relaxation, let us consider for a moment what relaxation is not. In the first place, it is not play. Nor is it a change of pace or of occupation. Play and change are fine, of course. They do help, they are a step in the right direction. But they are not the real thing.

Thus the tired businessman out for a day of golf, the home gardener, the knitter, the Sunday painter are all people who indulge in pleasant hobbies in order to get away from other routines, but they are merely substituting one form of activities for another. The same holds true for the avid reader, the Hi-Fi enthusiast, the TV fan.

Each finds a degree of respite in doing what he enjoys, but each remains occupied. The mind keeps ticking away, the muscles remain at work. Even listening to music with the eyes closed requires a certain expenditure of energy! Very definitely, recreation cannot be considered true, complete relaxation.

Understand what is true relaxation

The great art of relaxation is within the reach of all. It is better to understand it in detail. We use two kind of energy in our daily life – physical and mental. Overuse of physical energy results in exhaustion of physical body whereas use of mental energy results in an exhausted mind which specifically means exhaustion of our nervous system. In order to restore our vigor and replenish your energy , we need a relaxation exercise that helps us to relax us completely i.e. both mentally as well as physically.

A relaxation technique that that relaxes each and every muscle and every nerve of our body is Shava Asana (‘Shuv ‘Aa’Sun , Shuv sounds like ‘love’)

The Sanskrit meaning of Shavasan is Corpse Pose. It is not related to Death, only to hibernation, which has to do with the prolongation of life. It is an immense powerful technique for relaxing body and mind. This deep relaxation technique has far deeper effect than those of sleep. Moreover a very important meditation technique ‘Death Meditation‘ is also based on it.

So let us start learning Deep Relaxation by familiarizing ourselves with the important instructions for Deep Relaxation

Instructions for Deep Relaxation

Before starting deep relaxation bear in mind that:

(1) Your aim is to quiet your nerves and rest your body by ridding yourself of all conscious tensions and contraction.

Deep relaxation is a must-do for all those who have the problems of :

(i) lack of vitality, fatigue, or poor concentration.

(ii) wearing oneself out by remaining constantly on the go with no moments of respite and never being able to gather enough energy for getting started on whatever they intend to do.

(2)To learn to relax completely takes time, and can not be mastered in one easy lesson.

But you will certainly learn how if you are willing to try. Moreover, from the very beginning, even while you are still unable to let go completely, you will begin to feel the benefits of what you are doing. And this, in turn, will make for more success.

Soon your nervous system will become like a complicated network of highly charged electric wires with the current turned off: no hum, no sparks, no vibrations, while the batteries that are mainspring of energy recharge themselves.

Do you know that there are over four hundred muscles on each side of human body-no fewer than twenty in the forearm alone. Most of time we are not even conscious of using half of them. Moreover, we use them in groups and many of the small ones are beyond the range of our conscious feeling. Certainly we do not tense them consciously nor would we know how to let go of them

(3) Making a routine is very helpful in deep relaxation.

You should try, whenever possible, to do your relaxing exercises at approximately the same time each day. An early morning relaxation helps insure a good, serene day while a late evening period is a good preamble to a restful night’s sleep. On the other hand, you might be one of those majority of people who need to replenish their energies at the end of their busy & tiring working day. In deciding what is best for you, your guide should always be your own ease and comfort. Any sense of “must”, of pressure, should be avoided.

(4) Place of relaxation and cloths to wear during relaxation.

Unless you become so adept at relaxing that you can relax anywhere by shutting out the world around you at any time and any place, your period of relaxation should be taken away from other people, in a room where you are alone, with the door closed.

You will need a quiet atmosphere so as not to be distracted by anybody. Since most of us are city dwellers it is difficult to avoid a certain amount of traffic noise, but do try to control what sounds you can, since conversation, the radio, the ticking of a clock can be most distracting. Keep disturbance at a minimum.

Your clothes should be comfortable, too. In fact, the less you have on the better : Make certain you are not annoyed by a tight belt, a stiff collar, a girdle, a brassiere. Anything that might make you unduly conscious of being physically confined should be avoided. On the other hand you must not feel cold. Be sure there are no drafts in the room since it is impossible to relax properly while chilly.

Now we’ll start the real technique of deep relaxation:

The technique of  Deep Relaxation

The best position for Deep Relaxation is Shavasana – the Corpse Pose. And the best place is the floor. Lie flat on your back, using a mat or folded blanket to protect yourself from the cold boards. If for some reason it is impossible for you to use the floor, then choose a hard bed, preferably one with a wooden board.

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The Corpse Pose

A soft bed will never be completely satisfactory, for as it sags under your weight, certain muscles will invariably tense up. Moreover, a soft bed might lull you to sleep, and sleep is not what you are after at the moment.

You will probably not feel entirely comfortable when you first try lying like this: The floor will feel too hard, you will find yourself tempted to shift positions. But this you must not do, for in order to relax muscle by muscle it is important to lie quite still.

Just remember that every body movement, every shift, however slight, means a tensing of one or another group of muscles To avoid this, make sure that you are lying comfortably, with your weight fairly evenly distributed.

Once settled take a few deep breaths from the diaphragm, then allow yourself to breathe normally again. The next step is to get acquainted with the muscles of your feet. Imagine that you have just swallowed a tracer substance, and that your muscles are channels through which you are watching it flow.

Now send an order along one of these channels. Breath deeply and stretch a leg. Inhale deeply and stretch the leg hard, making all the muscles along the way contract- and feel what is happening . you will feel muscles, quite far away from the area with which you are experimenting, contract in sympathy.

If you clench your fist, for example, you will feel contractions all the way up to your arm and into your shoulder. If you flex your toes, ripples of movement will tense the muscles of your thigh.

Now hold the breath as well as the stretch for a moment, while you trace your sensations in details. Memorize them: next time you give your arm an order you will be able to check whether or not it is being followed. And now let go. Release the breath and remove the stretch. As you exhale, let go all muscles of stretched leg loose.

Repeat this simultaneous process (of deep breathing and stretching the muscles) limb by limb, until you have a nodding acquaintance with the various groups of muscles through your body.

Now start the stretching all over again, but this time in slow motion (i.e. make the process of inhalation and stretching slow) Build the stretch up, slowly, like a cat arching its back. In the meantime let that imaginary tracer substances show you, as clearly as possible, every muscle you have put into play. Observe and note your sensation for future reference. Hold the pose until you are thoroughly aware of what is happening. Then once more in slow motion, let go.

It is this letting-go process that is the actual mechanism of true relaxation. Think of yourself as a puppet without any strings to hold it up any longer. Could anything be more limp? That is the stage you are trying to reach, a relaxation so complete that you lose all feeling of alertness.

As I have already said you are not likely to achieve such state on your first attempt, or even on the second. Most people make better progress when instead of trying to relax the entire body at once, they concentrate on some part . Start for example, with an arm. Imagine that it is a length of old rope Let the shoulder fall inert, heavy, on the floor. Let the rest follow, all the way down the arm, until inertia has traveled through elbow, forearm, wrist and palm and the fingers feel like the limp ends of rope.

After doing this several times, start concentrating on your legs. Then on your neck and spine. After a while relaxation will become a habit and you will no longer need to think of specific areas, you will have learned to relax the entire body as a coordinated unit. When that time comes, you will be able to rest as you have never rested in your whole life. you will find a totally new sense of well being; alertness and serenity.

A regular practice of this relaxation routine will make you  quite adept at doing this. Moreover, after you first feel thoroughly relaxed, you will find yourself capable of repeating the process on a deeper level – it is as though you had walked into a very quiet, deep forest, rested awhile, then walked on to where the trees are denser still and the silence deeper. In the end you will be on the very verge of drowsiness, of total inertia, your mind virtually at a standstill. When you reached that stage, you will be resting in every cell of your body.

The duration of deep relaxation

Well the time span of deep relaxation varies with its quality. The deeper the degree of relaxation, the more benefit you derive from it and the less time you need. Initially 15-30 minute is sufficient. Later on as you mastered the technique, you will able to draw enough energy and relaxation from a 10 minute period.

How to terminate the exercise ?

Well your own body will tell you when it is ready to get back into action. Remember, however, never to get up hastily or jerkily as doing so will negates the benefits of deep relaxation. The proper way to end a period of Deep Relaxation is to work your way down the muscles of the body one final time; but now by reversing the process. Instead of relaxing, restore tone control to each muscle group. Contract or stretch it, then go on to another group until you have tested them all. Conclude with one final luxurious, cat-like stretch.

Why it is better than sleep ?

Please don’t think that Sleep and deep relaxation are same in their benefits. Sleep whether, at night or during catnaps, is a fine way to rest the body. But it is the rare man or woman who relaxes thoroughly in sleep. Most of us toss and turn, and so continue tensing our muscle all night long.

Deep relaxation, on the other hand, since it is based on immobility, ensures total rest. It is a conscious, willed process, controlled by the mind which, in turn, relaxes thoroughly as the muscles begin to sag. In sleep we are likely to be fatigued by the dreams which plague our subconscious, for we all do dream, whether or not we remember our dreams. But resting while awake, after having emptied the mind of worrisome thoughts, means reaching a state of true mental repose. thus half hour of deepest relaxation can refresh an exhausted person as hours of fitful sleep never would.

After learning about the two aids of meditation, let us learn about Deep Contraction – the third yogic aid in meditation.

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Click [do action=”insert-hand”/] Deep Contraction – the third yogic aid of meditation

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Deep Contraction – the third yogic aid of meditation

[dropcap]T[/dropcap]o put it simply, deep contraction means- a willing stretch on body in a normal and natural way. It also means doing some physical exercise daily.

But the physical exercise of deep contraction are very much different from what is generally meant by this.

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When I say – physical exercise

it does not mean – jogging, aerobics, push ups, weight lifting or other physical drills etc.

Though these exercise also helps in keeping the body fit and healthy, they are particularly suitable for young and athletes only as they encourage muscle tensions in the average person for whom tension is usually already a problem. Further, they require more daily effort than anyone but an athlete is likely to be willing to make. Moreover they tend to tired the body and overexerts the hearts and arteries.

One more disadvantage is that this physical routine emphasis on certain muscle groups while never involving others. The external muscular part of body gets the maximum of benefits while internal organs does not get the requisite amount of movements and massage.

In contrast to above mentioned physical exercise routine, deep contraction and its advanced stage of ‘yoga’ has been developed after closely observing the nature and animals. You can check this yoga app out for more routine examples. Animals unlike man know instinctively how to keep fit. Yet their secret is simplicity itself. It involves indulging in the most stimulating physical exercise there is- natural, spontaneous body movements.

This can easily be understood by taking the example of cat. The way a kitten relax in sleep and the way it wake up depicts the wonderful natural body movements. The kitten completely let go of every muscle thus becoming a dead weight in sleep or relaxation. When it wakes up, it stretch, yawn, slowly gets to its feet and arch its back, changing from a limp rag to a coiled string in no apparent effort. The tremendous economy of energy and movements gives the cat its peculiar grace and power.

The yawn and big stretch are nothing than a kind of deep muscular contraction – a contraction that reaches every muscle group from head to toes. After awakening its sinews in this pleasant and satisfying manner, the kitten suddenly leap after a speck of dust, thus going from a passive contraction to active contraction. If you notice this , you’ll find that the motion is effortless. An animal never tries to prove anything and moves for the sheer pleasure of being in motion.

In our highly civilized, urban and scientific world, we have almost forgotten that we are also just one of the millions of species of animals on earth. Our body is still a primitive body that gets affected by various ups and down of nature. Luckily there were people, who realized this and developed the art of yoga or deep relaxation by studying nature. Yogis developed their exercising techniques by observing animal life. Not only did they appreciate the genius for relaxation all animals possess.

They realized that animals, utilizing their energies properly, sleeping at intervals around the clock, eating only according to need live to five times their maturity and keep their full vigor five-sixth of their life, while man and woman live to only twice their maturity and begin to lose their vitality half-way through. Carrying their emulation of beasts and birds to a logical conclusion the yogis became the exception to the rule. They learn enough how to turn to the simple and the primitive in order to re-discover the natural living and nature’s laws.

Deep contraction is more or less a prolongation of natural instinctive stretches carried to the point where a person’s whole mood and physique become involved. There are many benefits of deep contraction. First of all, these exercise can be done at a very slow pace in a relaxed manner, thus never exerting the heart or arteries. They affects the internal organs of the body in a positive manner.

When a muscle stretch during deep contraction, a lubricant called synovial fluid is immediately secreted helping disperse the waste matter which causes stiffness at the joints. The lymph flows more freely, nourishing and stimulating body cells. Blood circulation is improved.

Deep contraction routines when done with deep breathing tones the body, stimulates circulation and causes waste to be carried away and deposits of fat and calcium to be utilized instead of remaining nothing but dead weight. Moreover it does not require much time on daily basis. Only a 10 minute schedule, 3 times a day is sufficient. Moreover deep contraction can be done almost anywhere, in work place also.

As I mentioned earlier (in three yogic aids to meditation ) that in order to learn meditation properly, you are required to make your life relaxed, simple and less demanding. A life in which the level of physical and mental exhaustion is at bare minimum. After Deep breathing and deep relaxation; deep contraction is the third step which you should include in daily routine. Now I am describing you a simple deep contraction routine which will keep you fit and active throughout the day.

Once you adopt this 3rd step of Deep Contraction along with the other two aids, you will be able to greatly reduced the exhaustion level and more importantly you will begin to realize that your life is slowly-slowly (but permanently) becoming relaxed, simple (not complex) and less demanding. This will ensure a congenial and perfect situation for trying meditation techniques on daily basis.

Now let us discuss some methods.

An excellent relaxation routine : stretching your body on waking up in the morning.

Make it a habit never to jump out of bed in the morning. Instead, give your self a minute or two minute to wake your body thoroughly. Lie flat on your back, preferably without a pillow. Breathing deeply but easily , start by consciously stretching one leg from the hip down , toes pointing so that you can feel the muscles of the calf, and the leg itself feels about an inch longer than the other. Relax, then repeat with the other leg.

Now stretch your arms hard sideways, then over your head, tensing shoulder and neck and muscles, and arching your back like a cat. Finally stretch your entire body slowly, consciously tensing all the muscles together and relaxing them thereafter. Now get up slowly, avoiding jerky motions. You have never seen a dog or cat jump up from a nap, unless it has been startle and alerted as if to danger, in which case its adrenalin is probably pouring through its body. It is precisely such harmful purposeless over-stimulation that you must teach yourself to avoid. After getting up, take a few deep breath.

If possible, go in your balcony or outside your house and take some long and deep breath Make this waking routine a regular feature of you life. doing it just once will left you in amazement. In morning it is really difficult to left the bed with enthusiasm and energy. However, this small 5-6 minute routine will give you an instant freshness and energy. Incidentally this getting-up routine is worth an extra half hour’s sleep. Just do this once and you are bound to do it again and again daily !

Now some deep contraction exercises :

The following are simple form of some yogic asana of Hatha Yoga. Though a morning time is recommended, you can do them any time of day. Just keep in mind that a few exercise should be done in empty stomach.

At the very first, begin by practicing stretches of your own devising. whatever is comfortable and natural, only make sure that you do your stretching these three different ways: lying flat on your back, sitting down, and standing upright. Stretch you legs, feet and toes as far as possible, stretch your arms legs, feet and toes as far as possible, stretch your arms high above your head, stretch your neck, your chest, your waist and your back. Above all, let every movement be natural, unhurried, fluid.

During each stretch try to contract as many muscles as you can consciously trace. then hold the sketch for as long as a minute, building up tension gradually. then, just as gradually, let down again. Remember never to move jerkily, since this negates the benefits of the exercise.

Repeat this same kind of stretching several times during the day. at least once while sitting in a chair and once while you are standing. Try to allot five minutes in all to these three routines. remember to pay special attention to the waist and the back, for in that way you will be benefiting two vital areas- the spinal columns and the abdominal cavity.

At the end of a few days, when you have begun to feel completely natural in your stretching routines, you can go on to the next step, which is to do your stretching exercises directly following the relaxation period.

Remember, During deep relaxation you have been lying flat on the floor on your back, eyes closed arms along your sides, in the Shavasana or Death pose. Now as you rouse yourself, start lifting both legs from hips, toes pointed and knees held straight. Do this slowly, being careful to keep the rest of your body, neck and head down on the floor. Lift as high as you can, preferably until your legs are at a right angle with your body, always being careful to notice the various contractions that begin with the feet, extend up the calf, through the thighs and into the abdominal region. Hold this stretch for as long as possible without feeling strain. then slowly and gently, lower the feet to the floor in one smooth movement. Then rest.

Next sit up and try grasping your toes or ankles with your hands, bending the trunk and keeping the legs stretched out. Continue to bend as far forward as possible, holding this position for a few moments before loosening your grip and slowly sitting up once more. Do not worry if at first you are unable to grasp your feet. You will gradually grow more limber as you continue exercising a little everyday. The main thing to keep in mind is that you are doing the best you an-and not to overtax yourself. Remember, too, to avid jerky motions: the stretch should be natural. Again you have just completed the first cycle.

Now lie on your stomach, keeping your legs straight out. Place your hands on the floor in line with the shoulders. Try to lift yourself by pressing down on the hands. At first this may seem hard, but after a week or so you will be able to lift your whole body from the hips up. This posture is excellent for spine.

Your last stretch is to be done standing. Stand with the feet slightly apart, knees slightly bent. Place the hands on thighs. Take a deep breath, exhale, then expel the breath sharply. Now try to draw the abdomen in and up, raising the diaphragm as high as possible Hold this position a moment, then relax.

This is an exercise which massage the colon, the large and small intestines and start peristaltic action, generally doing away with any tendency to constipation by invigorating the nerves which control intestinal movements. Moreover, muscle which ordinary are beyond our voluntary control are involved here. This exercise also helps in fallen stomach, intestines or uterus. It should, however, always be done on an empty stomach.

Keep in mind all the above mentioned routines should be in the nature of a glorified stretch. Do not ask too much of yourself. Be content to make haste slowly. As for timing , choose any convenient time according to your schedule. Always be sure to wear loose, comfortable clothing and to allow at least two and preferable three hours to elapse after a meal before you begin.

While doing these exercises, your mental attitude is of greatest importance. Just as, during relaxation, you must empty your mind of all the distracting influences, so during the stretches you must teach yourself to dwell on the performance only, to study each action and its effects on your body, allowing yourself to relish the sensation you are experiencing.

If you follow this routine faithfully you will begin to acquire greater limberness and to experience both physical and mental well being within one short week. You will sleep better, have greater vitality and your nerves will be your friend instead of traitors. The combined benefits of deep breathing, deep relaxation and deep contraction will astonish you.

Why these 3 aids are important for learning meditation is that from the very first, the emphasis here is not on building up one or another part of your body, not on one or another “angle” but on the whole being. The whole of our existential identity. These 3 yogic routine aims at creating a balanced mental-physical combination of improvement and growth.

Deep breathing will ensure an optimum supply of oxygen to all body parts thus making us energetic throughout the day, deep relaxation will help us to thoroughly relax every single cell of body thus helping us to rejuvenate after a busy & tough day. Thirdly deep contraction exercises, make our body flexible and fit for the whole day. In the final analysis, a regular practice of these three routines will ensure that you will get a relaxed, simple and less demanding life.

When you’ll get more energy, more relaxation and a perfectly agile and fit body, you will find it very easy to try various meditation techniques. Someone has rightly said that to draw some real spiritual benefits, one should be in a state of physical and mental and emotional well being. I can write many pages on the benefits of these 3 super aids, but I think it is better to leave this for you to decide.

I have explained the techniques in detail. Please give them a try and you yourself will realize the kind of unbelievable changes they are capable of making in you. Even if you don’t try meditation techniques described in this book and just practice these three aids only, you will be able to dramatically reduce the amount of tension, stress from your busy life which can also be remediated by using the new CBD Delta 8 carts. After all we all wants a peaceful, successful and happy life. By regular practice of these three aids, you can easily expect to make some positive progress in this direction. I wish you all the best.

Now after acquainting yourself with all the three aids of meditation, let us see how we can utilize these three aids in meditation in our daily life.

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Next : hand Adopting 3 yogic aids in daily life

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Adopting three yogic aids of meditation in daily life

Well you just learned about three wonderful yogic aids in meditation. Now in the concluding part of this chapter, we shall see how to adopt a practice of these yogic aids in our life.

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You have learned the arts of :

(a) Deep breathing : You have learned how to adopt a habit of deep breathing that continues itself automatically. The deep breathing keeps you energetic and vibrant through out the day and helps in conservation of physical and mental energy – a natural outcome of taking deep breaths.

(b) Deep relaxation : You have learned how to relaxed your body completely i.e .how to relax it physically, mentally and spiritually. Deep relaxation is a great tool for restoring our lost energy.

(c) Deep Contraction : You have learned how to be physically fit and flexible and thus maintain a robust and strong body.   Deep contraction is a great tool for keeping the body relaxed, flexible and healthy.

Well you can easily  adopt the above three habits in your daily life with a little effort.

All of us : are breathing – a continuous process
 All of us   :  take rest and relax our body; and
Most of us :  indulge in (at least) some form of physical exercises  to  keep fit.

So we can easily use the three yogic aids of deep breathing, deep relaxation and deep contraction. Find the Best functional trainer on this site along with more information.

Whenever you breathe, (which you do always)- take deep breath. Initially allot a specific time for deep breathing. For example perform deep breathing  15 minutes daily in the morning or evening. Then slowly increase your duration. Always try to take deep breath. If you forget taking deep breath, then as soon as you remember it, start again. With a little practice and patience you can easily master the art of deep breathing. Kindly follow the instructions given in the ‘Pause Breath method’ or in the ‘Pavlov method’ . Soon you will make the deep breathing a part of your life.

All of us take some kind of rest for restoring our energy. So whenever you feel tired and worn out at any point of time, instead of taking the usual rest you take, just try a small duration of deep relaxation. You will be amazed with the result. As you practice more and more, you will be able to relax more deeply.

If you do some physical work out daily, then  include some contraction exercise of Deep contraction in your fitness routine along your supplement of choice, if you are not using one just yet, let us recommend you to check this nootropic supplement. Product labels claim that greens powders can support your body’s immunity, energy levels, detoxification and more, here you can buy one of the best green powder in the market https://www.amazon.com/KOS-Organic-Greens-Blend-Wheatgrass/dp/B07TGFMX36. The deep contraction will immensely help you to attain a fit, flexible and healthy body. In one study, green tea extract decreased tumor size and slowed the growth of breast cancer cells in rats. Some studies have shown that drinking green tea, which has a similar nutrient profile to matcha, may help protect against heart disease. Buy amazon matcha green tea powder to improve your energy at https://www.amazon.com/Organic-Matcha-Green-Tea-Powder/dp/B00DDT116M/. If you do not do any physical exercise, even then you can perform deep contraction exercises. As already explained in deep contraction, when you wake up in the morning (which you  do always ), do not leave your bed without performing some contraction exercises. Further, you can easily perform the natural stretches during any busy day. (I have already explained it in detail in deep contraction exercises )

Adopting these three yogic aids in our daily schedule is not at all difficult. In the beginning, you will have to make some effort. However, as explained above, these three yogic aids does not require specific allocation of time for them. By making slight modification in your daily life, you can adopt these wonderful tools of self development. Using these three aids is free, however, the profits you gain from them are invaluable.

I wish you all the best as you embark on giving a genuine try to these three wonderful yogic aids in meditation.

Next we shall learn about some do’s and don’ts in meditation. These instructions will clarify your doubts about the  timing, place and postures in meditation.

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Click: hand Instructions on timing, place and postures in Meditation.

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Three Yogic aids in Meditation

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Learn 3 yogic aids to speed up your meditation progress.

[dropcap]L[/dropcap]et me introduce you to 3 wonderful yogic (related to yoga, the ancient self-discipline art of India) aids in meditation. These 3 aids will immensely help in learning meditation easily and quickly. These aids are – Deep breathing, Deep relaxation and Deep contraction.

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Before describing them in detail , I want to answer this question :

Are these so called three aids of meditation are really significant and pre-requisite for learning meditation? “

[box type=”alert”]Are these so called three aids of meditation are really significant and pre-requisite for learning meditation? [/box]

The answer is yes and no.

Yes ! they are significant for learning meditation.

And no ! because they are not a pre-requisite for meditation

People can learn meditation even without using any of the three aids with very good result. Rather most people try to meditate without the help of these 3 aids (though  many of them loose interest also on seeing no apparent results.) You can also meditate easily without taking help of these 3 aids. However in my humble opinion these three aids are really significant for learning meditation in the present life of chaos and anarchy.

Here is why these three aids viz. Deep breathing, deep relaxation and deep contraction are highly recommended for learning meditation.

Most of us have no time. Life is so busy, so complex and demanding ! At the end of the day we become physically and mentally exhausted . There is no energy or enthusiasm left for meditation. Even if we meditate somehow it does not produce any desired results as with our weary and tired bodies it becomes impossible to try any meditation technique wholeheartedly.

Well meditation can make your life relaxed, simple and less demanding.

But here is the catch-22 situation

For meditation – your life should be relaxed, simple and less demanding.

And it will be relaxed, simple and less demanding when you meditate…..phew !

What to do.. Is there any way!!!????

We can’t change our home or workplace. No one can flee away from domestic responsibility. We can’t quit/ shift our job. We will continue to face on daily basis the problems on domestic as well as work front. So this cannot be an alternative.

However, a sincere attempt can be made by trying to include these three simple practices in your life : the practice of Deep Breathing, Deep Relaxation and Deep Contraction.

These three aids of Deep Breathing, Deep Relaxation and Deep Contraction are the practical essence of yoga- the ancient art of far east, the most potent of all self improvement disciplines developed and perfected over centuries by sages and wise men of India.

These three aids are self sufficient in themselves. Each one of them is so powerful that a separate book can be written on each.

While it is true that these aids are more to do with maintaining a good health than learning  meditation, their wonderful effects on body and their striking similarities with many meditation techniques are the reasons as to why I am making such high recommendations of them. Many meditation techniques like Vipassana, Pause Breath and Death Meditation have their basis in these techniques.

The regular practice of Deep breathing, Deep Relaxation and Deep Contraction will bring dramatic ( in many cases almost miraculous, changes) in you and these three aids are extremely simple to adopt. Your life will become relaxed, simple and less demanding. In the coming articles, I have explained these three aids in details.  I have no hesitation in claiming that by the active use of these 3 yogic aids , your body and mind will start helping you in meditation instead of the other way around.

Now we shall learn these three wonderful aids in meditation. My advise is that you proceed one-by-one starting from Deep Breathing.

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[do action=”insert-hand”/] Deep Breathing : First aid in Meditation