MEDITATION AS THERAPY

Why people become restless when they are asked to close their eyes and meditate?

I have often wondered, why the day I would plan for meditation class many of them would be absent. May be they have not realized the importance of it or they are able to manage their emotions on their own if so then why they are restless. 

I would like to share the importance of Buddhist meditation and it’s very practical and step by step process to grow spiritually and anyone can follow.

One of the best thing which could have happened in my life till now in spiritual growth is attending the meditation course in Dharmkot,Tushita Meditation center.

It has changed the outlook towards the life in every aspect of my life. I found the kind of meditation which I was looking for many years, very logical and scientific and the best is that is used as therapy for healing the most common problems faced by all . I realized more than just the physical benefits through Yoga, the understanding of self-matters a lot in spiritual growth and further to help other beings.

Lama Yeshe says whether we are rich or poor ,religious or atheist, we all suffer from delusions like anger, pride, jealousy, selfish, depression, hatred, irritation, attachment, deluded doubts, wrong views, ignorance. Because of these negative aspects in us there are lots of problems and sufferings which we create for self and involve others too.

We collect negative karma's associated with these negativities. Karmas are never lost it gets accumulated life after life so what’s in our hand is now which is the cause, which create effect for tomorrow.

According to Buddha one must overcome these delusions one by one in this life time as human birth is precious and to avoid rebirths. 

It's not the religion nor the Yogic Asanas or any  spiritual master(who can show way) can help one to get rid of their negative emotions but one himself by understanding the fact that the problems lies in oneself and solution lies in oneself ,others can just kindle a spark in you and you have to identify that and further should take it up for spirituality.

"Be your own Therapist" says Lama Yeshe as the type of meditation which is being taught in that center is to study about yourself, the nature of your own mind, instead of some supernatural belief or some supreme being. It is more of science or psychology.

What I have realized is that, it is not attending to church, temple or mosque or blindly following religious Dharma which is going to give you self-realization but how one takes these religious Dharma in to practical life and help all other sentient beings without harming them and help them to grow more spiritually matters in spirituality and for self-realization. For eg. Lord Jesus Christ, when we all pray to him, do we pray to his physical form or to his qualities which made him the spiritual master to all. He was an example for compassion, love and service to all mankind so let’s take his quality and bring in to our mind his physical form to remember these spiritual qualities to help others. It’s the same in all religion and all spiritual masters set an example for growing spiritually but we as normal human being are not able to understand their teaching in reality. 

Best examples would be to make even atheist to understand are of Mahatma Ghandiji and Mother Teresa what else one can think when one say their name? It’s their devotion for others, humanitarian service which enlightened them. All spiritual masters lived for others so they had overcome their delusions like anger, hatred, pride, jealousy, self-cherishing, attachments, ignorance, attachment etc.

Don’t we check every day morning our least materialistic things eg; food, money, dress etc which we think is most important in our life.

The same way let’s be aware of every moment of our daily life, fully conscious of what we are doing, why and how we are doing? That's all so simple isn't it?

Investigate our mind with introspective knowledge and wisdom to see what's in there says Lama.

Without checking no matter how much we talk about our mind our emotions, we can never really understand our emotions which are egocentric and is making us restless.

Everyone wants happiness and in search of satisfaction we move from one relationship to another, one job to another, one country to another, we all keep collecting material things. We all believe that things and people have their inherent quality or nature or permanent like good or bad, attractive or unattractive for eg chocolate is inherently delicious but if that so then all would feel the same way or we also have the opinions like she or he is good or bad and I am fat or I am lazy. According to Buddhist philosophy, mind is clear in nature and reflects everything that it experiences just as still lake reflects the surroundings

There is nothing wrong in wanting happiness and attempts to find it but see things like relationships, possessions have intrinsic ability to satisfy us or the cause of happiness.

Meditation is not just closing your eyes and sitting and allowing your mind to wander like a wild horse.

It’s not activity of body or for the purpose of experiencing bodily sensations.

Many of us feel good after sitting quiet in meditation and would like to carry it back when they return to their worldly life but how many are able to hold the same state of mind?

Many of us due to their habit instantly react negatively and then may or may not realize their negative states of the mind.

This type of meditation is to be honest with ourselves and taking good look at what we are.

But remember that our life long habits die hard and it’s very difficult to recognize our anger ,jealousy, attachment, ignorance etc.so the transformation of mind is a slow process by creating more positive states of mind making it a habit to bring more positive results to self-first then to others around.

In Tibetan term meditation means "to become familiar”. What arises in mind is what we are most familiar with. For example: if someone treats us unkindly or disrespectfully we feel hurt or angry it is because these are the reactions that we are most familiar with or habituated to. 

Buddhist meditation makes us understand and familiarize our mind with positive states of mind like love, compassion, patience, serenity and wisdom so that these become natural and spontaneous. Then if we encounter an unkind person or similar unkind situation which we may not like we remain calm patient and have compassion for them and use the wisdom to deal the situation.

In Buddhist meditation one gets the opportunity to check their mind and with regular meditation one becomes more balanced and has compassion for all sentient beings and develops equanimity to all being.

If one expresses their negative emotions externally which leaves deep impression in their consciousness and this kind of imprint makes it easier for them to react the same harmful way again may be more powerful than previous. So one should recognize it in first place itself by carefully investigate their feelings and identify it and diffuse it or digest it before it increases further.

There are any different techniques in Tibetan style of meditation which can be categorized in to two: Stabilizing (Shamata) and Analytical (Vipashayana)

The step involved in meditation is very systematic and logical.

Steps to investigate the mind....

• learn to sit in Padmasana  or Ardhpadmasan or any other posture where knees are reaching and relaxing on the floor, back straight, shoulders relaxed hands on knees with palm downward or right palm over left with tips of the thumb touching each other resting below navel and head straight but chin slightly down and lock the tongue and eyebrows gazing at nose tip. Sit on cushions to keep the back straight and knees on floor.
• Close your eyes and observe the present states of mind for a while.
• Body awareness from legs to head relax.
• Motivation for this practice is must as without proper motivation the results are not proper and motivate yourself to do this practice for others so that there is less of expectation from self and many sentient being in this earth are not able to practice meditation and are not getting the opportunity so let's practice this for others and dedicate this positive energy at the end of the practice to all beings.
• Stabilizing meditation on breath
• Analytical meditation depending on what you want to analyze (esp. if you are restless or any mental stress or anxiety which is making you insomniac)  at that point of time or day
• Identify it but how can one identify if it's a negative emotions which is creeping up and is disturbing you making you restless and others around is that you can notice a slight buzz behind your heart and leads to short breath (notice it as these are very subtle feelings) and positive emotions leads to lightness in heart and deep breathing and rhythmic, as breath goes hand in hand with thoughts and emotions. 
• Put forth lots of Analytical questions related to it like How,where,when and antidotes to these negativity and work on the benefits of these positive antidotes. Once you are able to get some solution to your problem then finish your meditation with the last step.
• Dedicate your practice to all sentient beings for their benefit and understanding.

Stabilizing meditation can be practiced in mornings as it helps to be more focused in days’ work and Analytical ones can be practiced in the evenings or before going to bed to analyze the day’s activity so that when you go to bed you can sleep after throwing off your entire burden.One can practice initially for 15 mins then slowly increase the practice.

HARIOM

Therapeutic Mudras

Like Yoga, Mudras are boon to mankind. The ancient sciences of Mudras are greatest and finest gifts of India to the world.

The science of Mudras, a part of Yoga, is based on the fundamental principles of life....

Five Elements- Akash(space),Vayu(air),Agni(fire),Jal(water) and Prithvi(earth)

Five Pranas- Prana, Udana, Samana, Apana,Vyana and 

Three Doshas- Vata, Pitta, Kapha 

Mudras are mainly performed as gestures by fingers, hand positions and also in combination with Asana, Pranayama, Bandha and techniques involving eye movements.

The Kuarnava Tantra mentions about this Mudra--"Mud" meaning Joy and "Dravya" meaning to draw forth the "sat chit ananda" which is latent in all of us.

The finger tips contain large number of Meissners Corpuscles and contain large number of tactile receptors. Human thumb is connected with brain by Radial and Median sensory nerves, Index, middle and half of the ring fingers by Median nerve and half of the ring and small fingers by Ulner nerve.So when you combine different fingers in relation with thumb, for different purposes they relay signal of different amplitude and frequency by the concerned sensory nerves to specific sensory reception centers in Brain. Such signals produce different bio effects depending on the signal strength and frequencies.

When we perform Mudra the energy that is emitted out of our finger tips is arrested and redirected to certain parts of the Brain centers and from where the proper breathing directs it to parts of the body as per the Mudra. This is the scientific basis of the Mudra.

While performing the Mudra combining the fingertip with the Thumb tip subtle sensation of vibration is felt. This proves presence of electromagnetic power flowing in the body.

Finger           Element

Thumb             Fire

Index               Air

Middle            Space

Ring                Earth

Little               Water

IMPORTANT GUIDELINES:

·                     Touching the Tip of the finger to the Thumb balance the element represented by the finger.

·                     Touching the Tip of the finger to the base of the Thumb decreases the element represented by the finger.

·                     Touching the Tip of the Thumb to the base of the finger increases the element represented by the finger.

Suitable Dietary changes will also reinforce the benefits of Mudras.

As Mudras are commonly known to all of you, I would briefly mention about certain Mudras which I felt have proved beneficial for my students and as mentioned in book "Mudras and Health Perspectives" authored by Suman.K.Chiplunkar. Author has mentioned in depth about the Mudras which common persons can practice and greatly benefit out of it.

 FOR GENERAL WELL BEING-

Six Mudras are to be practiced everyday 10 mins each Apan, Pran, Vayu, Dhyan.

·                     If used as Therapy then specific Mudras for 50 mins followed by Pran Mudra 10 minutes. If time constraint is there then practice 3 times a day for 15 minutes each followed by 5 minutes Pran Mudra.  Therapeutic Mudras like Surya Mudra Mudra should not be performed for more than 15 minutes at a time.

·                     Unlimited Time Practice-Pran, Apaan, Prithvi, and jnana Mudras.

·                      Shankha Mudra

•      Linga Mudra 

            

                                                           Problems                                                              Mudras

v    Stress	Jnana Mudra(tips of the index and thumb)
v   Anger, fear, sorrow	Akash Mudra(tips pf the middle and thumb)
v   Inflammation, fever, skin diseases, osteoporosis, stomach acidity, burning sensation in eyes	Prithvi Mudra(tips of the ring and thumb)
v   Dry cough,dry skin(psoriasis) ,osteoarthritis, cramps, dry eyes, pimples, sunstroke	Varun Mudra(tip of the little and thumb)
v    Blood pressure high or low	Vyan Mudra(tips of both index and middle with the tip of thumb)
v    Constipation, piles, flatulence, healthy teeth, diabetes	Apaan Mudra(tips of middle and ring with the tip of thumb)
v   Increases will power and compliments    other mudras in healing	Pran Mudra    (tips of ring and little with the tip of thumb)
v   Parkinsons, sciatica, cervical pain, knee pain	Vayu Mudra(15 mins +varun mudra15 mins+ pran mudra 15 mins)(vayu –tip of the index at the base of thumb)
v   For palpitation, To prevent heart attack	Apaan Vayu Mudra(both apaan and vayu together)
Gout	Vayu mudra and pran mudra
v   Convulsion	Vayu mudra 15 mins daily
v   Earache while flight take off landing, travel sickness, vertigo	Shoonya Mudra(tip of the middle at the base of thumb)
v   General illness	Shoonya Vayu Mudra
v   Cholesterol, low body temperature, absence of sweat ,increases metabolism	Surya Mudra(tip of the ring at the base of thumb)
v    Swelling in any part of body, watery eyes, hyper acidity	Jalodhar nashak Mudra(tip of the little at the base of thumb)
v   Kidney problems	Kidney Mudra(tips of ring and little fingers at the base of thumb)
v   Sinusitis, cold, asthma, bronchitis, obesity	Linga Mudra(15mins + surya Mudra 15mins) see pic
v   For thyroid gland and for children height to be increased , for allergies caused by dust and smoke, after paralytic attack	Shankha Mudra(15 mins) see pic

In short the most astonishing and wish fulfilling part of us is, hand that represents five elements. The Yogis discovered that the whole creation is composed of five elements as mentioned above and Human structure is also miniature form of the Universe and is also composed of same five elements.

Therefore they concluded that the secret of good health depends on balance of elements within the body and any imbalance leads to diseases of body and mind.

For more details about therapy please go through our website "yogatherapy4all.com"

                  http://wizpert.com/PremaNagesh(any queries contact online)

                                                     HARI OM TAT SAT

YOGA FOR ARTHRITIS

Arthritis is the inflammation of the synovial joints of the body and is one of the most common of all disabling diseases. Arthritis is a crippling degenerative process which can eventuate in irreversible destruction of the joint. The condition is characterized by pain, swelling, redness and heat and loss of function in one or more joints. Those most affected are knees, hips, and ankles, which are large weight bearing joints and small joints such as fingers too.

In science of Yoga the arthritis is considered as one symptom of a pranic malfunction which begins early in person's life.

Yoga offers a way to arrest this process. In fact in the later stages yogic practices can reduce drug dependency, maximize mobility and make the life more tolerable and acceptable. Remarkable restorations of functions and vastly improved outlook on life have been obtained in severely crippled patients who follow daily yoga program with determination.

Forms of Arthritis:

Acute Arthritis:  It is a common symptom of many illnesses and infections, such as cold, flu, fever, diarrhea as viral or bacterial toxins liberated into the blood stream during the illness ready to accumulate in the joints. This symptom diminishes after the infection is gone.

GOUT

It's an acute arthritis which seems to be due to dietary self poisoning. Diet plays a major role in this type.

Rheumatoid Arthritis

It's a kind of joint degeneration occurs in young and middle age people.

It's frequently triggered by emotional shock or sudden introduction of foreign substances in the circulation due to may be powerful drug or acute infection.

Osteoarthritis  This is seen in middle and old age especially those who are overweight, have a heavy diet and avoid exercise.

A number of factors including mental, emotional stress and faulty lifestyle and diet are jointly responsible for upsetting the balance central controlling mechanisms in the brain and endocrine system.

Asanas: Before commencing on Asana the person should dip his leg in warm saline water to encourage circulation.

Since the person affected can't or shouldn't stand for long hours, so he should not hold the posture for long counts. He can hold or maintain the posture for not more than 10 secs each and repeat more times and in a day too. One thing arthritic patients should remember that they have to keep their joints active so repetitions in day are important.

Karma yoga is as much a part of sadhana of the arthritic individual as asana and pranayama. This will help the individual to keep moving all his joints and independent throughout their life.

STANDING POSTURES

1. Greeva sanchalan(Neck movements)

·         While inhaling gently take  your neck back and while exhaling let your neck come to the initial position. Don’t take chin down. Then turn toward right then left, this makes one round. Hold each posture for not more than 5 secs. Repeat 3 times

   

2. Skanda sanchalan(Shoulder movements)

·         Place your fingers on your shoulders and rotate your arms slowly. Inhale while raising your arms up and arms touching your ears and exhale while getting it down. Repeat it 3 times each side.

3. Parvatasana(mountain)

·         Legs near to each other, while inhaling raise your arms above your head.

        Exhale your breathe and interlock your fingers, palm facing upward direction and then inhale and raise your feet up on your toes exhale and practice normal breathing.

4. Trikonasana(triangle)

·         Stand with your legs near to each other. While inhaling raise your left arm and keep it straight beside your ear exhale your breath and bend right side. Repeat the same with the other side.

5. Uthita Trikonasana(extended triangle)

·         Keep your legs 2 feet away from each other. While inhaling raise your arms up in line with the shoulder, while exhaling your breathe, touch your right ankle with your right hand, don’t bend your knees. Place your left hand around your waist so as to relax your neck and shoulders. Repeat the same with the other side.

6. Santula asana (balance)

·   Stand with your legs near to each other. Inhale and while exhaling bend your left leg   such that your left heel is near your buttocks, exhale and hold the left ankle with your left hand and inhale and raise your right arm up. Do normal breathing.

SITTING  POSITION

7.  Ankle movements

·         Maintain the same sitting pose on the floor (Dandasana) or on chair.Move your ankles slowly clock and anti-clock wise 10 times, and stretch your feet up and down. Feel the stretch and maintain the complete awareness on your legs esp. on knees, ankles, and thigh.

8.  Wrist movements Keep your arm forward at the shoulder level.

• Make a fist of your right hand and rotate the wrist, ensure that palm faces downward direction throughout the rotation. Make as large circle as possible.Move your wrist clock and anticlockwise 10 times.

9. Fingers stretching

• Close and open your fingers for 10 times and maintain and feel the stretch in elbows as well as in carpal area.

          10. Marjari asana(cat pose)

·         Stand on your knees slightly separated and place your arms vertically in line with the shoulder palm touching the floor. As you inhale raise your head up and get an arch on your back and stomach down, maintain it for a while. As you exhale you take your chin towards you collar bone get a hunch back on your back and contract the abdomen and pull in the buttocks. If you are suffering from cervical pain the avoid chin down.

11. Variation of Janusirshasana

·         Sit on floor with legs outstretched.  Bend the right knee and place the right heel touching the left upper thigh. Keep the left leg straight. While inhaling raise your arms up and exhaling bend side and reach your left leg with left hand and right hand around your waist such a way that shoulders are out ,back straight and twisted. Hold and repeat the same with the other leg.

SUPINE POSITION

12.  Hasta sanchalan(Movement of arms)

·         Lie down on your back legs near to each other. While inhaling rotate your arms sideways without touching it on the floor and take it above your head and place your left palm over the right palm. Stretch your arms upward direction and legs downward direction.

13. Janu sanchalan(Movement of knees)

·         Lie down on your back legs near to each other. While inhaling take your arms over your head, hold the opposite elbows and place it on the floor. Squat your legs and press your left knee over your left right foot. Same way repeat it with the other leg.

14. Paad sanchalan(Leg movements) 

·         Raise your arms keep it in line with the shoulders. Raise your left leg straight and cross it over the right leg try to keep both your legs straight. Repeat the same with the other leg.

PRONE POSITION

          15. Sahaj Hasta Bhujang asana(simple cobra pose)

·         Lie down in Makarasana. Place your elbows in front of your chest. Raise your arms vertically upward, placing your palm under your chin and look upward. Hold it for a min.

     16. Sarpasana( Snake)

·         Lie down in Makarasana. Release this pose; place your elbows in front of your chest, arms parallel to each other. Inhale and straighten your arms and try to look towards upward direction.

Once you feel improvement in your joints then you can add on more Asanas and Pranayama. You shouldn’t try any new postures without consulting the experts. You should feel better within 15 days if practiced religiously twice a day 3 hrs after light meal or in an empty stomach. You shouldn't stop practicing just because there is no pain or there is no time. You must understand that this is the way of life and should practice throughout your life.

HARI OM TAT SAT

Yoga for low back pain

Low Backache is also the most common disorders today. The credit for this goes to long sedentary working hours in trade and industry.

Causes: Majority of the backaches are caused simply by muscular insufficiency and inadequate flexibility of muscles and tendons.

Acute back pain occurs because functional demand upon the back muscles exceeds their capacity. Only when you ignore the symptoms muscles gradually go in to a tight painful spasm, it will later on leads to tingling sensation at the back of your one leg (sciatica nerve getting pressed) or slip disc and other complicated problems.

I have seen people suffering from acute back pain which is sudden onset and agonizing and the person is helpless and immobile and may have to crawl and reach their room. This pain can strike anytime esp. in those leading sedentary lifestyle characterized by lack of exercise and overweight. It commonly arises after trivial jolt or insignificant movement such as cough or sneeze.

Chronic backache tends to worsen at the day's end and is relieved by the massage, heat and relaxation and bed rest.

Solution:

First thing to do is take bed rest so that there is no movement to that area which is under tight spasm. Hot fomentation also brings relief. One can also try hot and cold compresses now and then and gently massage several times a day leads to quick recovery too.

Many of you will recover  in case of Acute back pain within a week or so, but to prevent again the same attack Yoga helps you to strengthens those back muscles. Yoga helps also those who are suffering from sciatica problems or slip disc cases.

Asanas: Always inhale and start the pose and then exhale and keep your breathing rhythmic and normal in all the postures.

Parvatasana (mountain pose) variation:

Here in this posture instead of raising your arms up and stretching back wards  you can position your thumb at the painful area at the back and while pressing it try bending backwards and hold the pose for 10 counts and repeat for 3 times and repeat this every 1 hr for 10 days later on you can reduce the frequency to every 2 hours or depending on the severity .

This posture can be practiced during work hours repeated many times in a day .

Sahaj Hasta Bhujangasana (Simple Cobra pose):

Lie down on in prone position with arms folded in front of your forehead and place your forehead on your arms.

Gently release your arms and place your elbows on the floor and rest your chin on your palm such that your elbows are in line with your chin and placed close to each other.

Hold this for few counts initially and then slowly can hold for longer counts or up to 1 minute also.

Repeat this 3 times and repeat more times in day probably every 3 hours.

Uthita Paad Hasta (stretched leg with the support):

Stand straight beside an object. Now gently raise your left leg and place it on the object.

Try holding the raised foot with the same hand and other hand around your waist. Hold for few counts for the first time but with regular practice you can hold it for 1 min each leg also.

Repeat the same with the other leg too.

Repeat it every 2 hrs during your work hours to increase the mobility and improved circulation towards your back, legs esp. hamstrings and calf muscles.

This posture also can be practiced during work hours.

Sarpasana (snake pose):

Take the same initial position like one for Sahaj Hasta Bhujangasana then release your arms and place it on the floor with palm downward arms parallel to each other and shoulder width.

Gently lift your elbows up and straighten your arms and shoulders away from each other and allow your stomach muscles to fall downward so that you feel the stretch in your abdomen and contraction in your back muscles.

Hold for 10 counts initially then after a week can increase the counts.

Repeat this for 5 times at one time and repeat 3 times in a day.

Shalabhasana (locust pose):

 

Lie down in prone position with arms extended beside the legs with palm facing downwards.

Now slowly raise your left leg without bending your knees and hold it for 10 counts. Repeat 3 times.

Repeat the same with the other leg too.

The above pic shows both the legs extended but you can practice single leg at a time.

It’s a gentle back extension pose which will help you. If you are not able to hold the pose for longer counts then can place your leg on the chair or sofa while lying on the floor in the same way.

Setu Bandh Asana (bridge pose):

Lie down in supine pose and bend your legs and keep your feet shoulder width closer to your waist.

Place your arms beside your body and try reaching your ankle and gently raise your lower body up and try to tighten your low back. Hold it for 10 counts and relax and release. Repeat it 5 times.

Repeat 3 times a day.

Matsyasana (Fish pose) Variation:

Sit in cross legged posture or Ardh Padmasana.The pic above is in Padmasana but you can place one leg in padmasana or cross leg too.

Gently place your elbows beside your low back and lie down and try to keeping your legs in the same position and try not to lift your knees up.

Hold for 1 to 2 mins and relax.

This will give mild arch in your back which will be beneficial for your tail bone too.

Repeat this pose twice a day esp. before going to bed and mornings.

Pavanmuktasana variation:

Lie in supine pose.

Slowly bend your legs and bring your knees closer to your chest and bring your arms around your legs and hold this pose without raising your head.

Hold for 1 to 2 minutes with normal breathing.

Repeat more times to relax your spine.

This posture has to be done at the end and can be practiced in between too.

If you are not able to practice these you can try this simple one.

Place 3 to 4 cushions under your back and one under your upper back and lie down on bed or on the floor for 15 to 20 minutes every day twice.

HARI OM TAT SAT