by Tirtha Acharya | Nov 5, 2023 | Yoga
What is Mindful Eating?
Our eating habit can change our attitude. Food is the one of the main source of energy. It just not impacts our physical health but also our mental state. Not just what we eat but how we eat is also equally important. Mindful Eating is one of the practices that not just improve our digestion process but also it increases our consciousness.
Companion comes from the word ‘com’ and ‘panis’. ‘Com’ means together and ‘panis’ means bread. It means as we break the bread together. In modern society we like to put conversation while having meal. Even meeting is arranged during meal time. We take dining hall as a meeting or chatting place. We love to go to a restaurant and talk with friends.
In yogic text and traditional culture eating is also regarded as a spiritual practice. In eastern culture anna, the food is regarded as the prasad of the god. To tune with the energy with divinity one should practice silence and awareness while eating food. This culture though is slowly vanishing but the essence of this practice in nowadays also getting the scientific evidence.
Eppiglottis is located behind the tongue that helps to shallow our food while eating. But when we talk and eat it remain open and increases the chance of entering the food into our windpipe and lungs. Sometime we cough during eating when the food goes to windpipe. Sometime it may get fatal. That is why it is always wise to practice silence while eating.
Eating has also a psychological effect. When we are in stress, we eat fast and too much. When we are sad, we don’t feel like eating. When we eat with gratitude and consciousness, it becomes the spiritual practice. This is the mindful eating.
Silence
When we eat not just physically but mentally also we should practice silence. Staying silence means tuning with self. It means being aware of the thought process even when we are eating. This is possible by becoming conscious in our food. If we have negative thoughts while eating, it effects our digestion also. When we are in stress intestines get either underactive or overactive resulting a bad digestion. So, it is very important to have positive thoughts.
To practice silence, observation is important while we are having food. Eating food can be a practice of meditation. We do just like observe our breath in meditation, we should observe how we are eating, how we chew, how is the taste of the food and the state of mind during eating. This has a great impact in our whole food consuming process. It not just has impact on our health but on mind also. It helps to calm down our mind and free us from the stress and anxiety. So, if we don’t have time to meditate, we don’t have to worry. We all have time to eat. Without eating we cannot function. So, we can make just the eating time as a meditation. This will improve our health and also consciousness.
Prayer
Praying before the meal is an important practice in most of the traditional culture. In many culture, we remember the god or divinity, we thanks to the nature, before eating. This not just had impact on our mind but it also helps to create positive energy in the food. Even when cooking the food, if we cook with positive mind, it not just impacts the taste but also the energy of the food.
Praying is also taking some time to appreciate the food. It is also a time to relax our mind and body activating our digestive system. It is essential for better digestion of the food. As the body and mind relaxes, our parasympathetic nervous system becomes activated. It increases saliva production and helps in food digestion.
Chanting mantra during praying is an effective way to relax our mind. It is not we have to necessarily chant the mantras. If we are unfamiliar to certain praying mantras, we can just give some time to express our gratitude and appreciate the food. It improves our awareness and consciousness towards the food.
So, turn off the gadgets
We cannot keep our gadgets on side even when we are eating food. It becomes a habit of using electric gadget, mobile, laptop or watching TV while eating. It is we are giving less importance on food. Mobile is taking all the attention. It is said most of the TV news are negative. We need to generate positive environment. Whatsoever, the news on the TV is becoming important than our health. Is this a good habit? We know it’s not but we are addicted.
Yoga teaches us to eat mindfully. Mobile should be always kept on side. We should sense the food with our five senses. We should see the food and hear it while chewing. We should close the eyes and visualize the taste. It improves the taste of the food. When we practice this more saliva is secreted. Our hunger improves. We eat only enough. We do not overeat. One of the causes of the obesity is overeating. When we watch TV or cinema during eating, we just keep on eating. We are not conscious. We are tending to over eat. Food is the importance source of energy. To perform our activity in efficient way, we need good energy. It is important to have a good food, and quality way of consuming it. Eating should not be taken as the minor activity. We should separate time just for eating food. Relax, be conscious, enjoy eating food keeping all the things aside, the worries and tensions, the gadgets and mobiles.
How to eat mindfully?
Close the eyes – Keep the gadget on the side. You can start with the prayer. Simply you can express the gratitude for the food. This brings positive vibes which is essential for the good food digestion. We see animal are very instinctive. When they are hungry, they just jump to the food. Yoga means also the equilibrium of the mind. Maintaining equilibrium during the food is also good for our body and mind. When we set sometime for prayer before eating, it also helps to activate saliva. If we just eat in hurry and anxiety it later on can create problem like Indigestion, constipation etc.
Use the five senses of organs. Feel the energy of food. If the food is full of quality definitively we will feel like eating. We should not victim of our tongue. Our stomach should feel good. Next, be attentive with the shape, texture and color of the food. Use the five senses. Feel the smell. The food should be chewed very well. The food should turn into like liquid. Keep down the spoon. Close your eyes. You well better feel the taste. This helps to dissolve more saliva during the chewing food process. Visualize the taste. When you give time to the food, it also helps to remove the habit of overeating.
Gratefulness –
Sometime we just miss the thing how the food comes into the plate. We have the culture of fast food. We don’t have the time. But let’s think, the main source of the food is nature. Nature is so rich! It provides enough food for every creature in the earth. The farmer harvests the land with so much hard work and determination. The chef cooks with love. We get to then enjoy this healthy and tasteful food. We should be grateful not just to the food, but to the nature, to all the labor, kitchen worker, farmer, who had put together the effort so that we can be feed with a quality food. The attitude of thankfulness helps to build the good relationship between each other as we by nature depend on each other. When we are grateful, we accumulate a positive energy from the food. It develops positive energy, positive attitude.
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by Tirtha Acharya | Oct 22, 2023 | Yoga
Yogi Patanjali
Yogi Patanjali, a Philosopher of yoga, was born in Nepal during the 2nd century BCE, 2,500 years ago in the Arghakhanchi district. His name and birth itself are very interesting for all yogis. His name Patanjali is made by two words “Pata” means to fall and ‘Anjali’ means palm. His mother Gonika was doing daily religious rituals and prayers on the bank of the river as she does daily, suddenly Patanjali as a form of Adhishesha has fallen on her palm as the serpent shape of the snake then slowly he turned into the person his name become Patanjali.
He initiated Astanga Yoga (Eight-limbed Yoga), Kriya yoga, and raja yoga. He is the author of Yoga Sutra, which is a classical textbook of yoga philosophy. He is regarded as the founder of contemporary yoga. He was a great hermit, scientist, doctor, musician, dancer, mathematician, and language specialist.
Although yoga was known and practiced before Patanjali’s time, he collected and codified what had previously been taught orally from teacher to student. It is stated that Maarshi Patanjali wrote everything there is to know about yoga. The majority of old and new yoga and meditation literature is based on Patanjali’s yoga sutra. When Swami Vivekananda published his book on raja yoga in 1896, based on the yoga sutras, he increased its popularity.
Numerous ancient texts on yoga, medicine, astronomy, mathematics, dance, and language were attributed to him. One of the main points made by contemporary academics is that it is difficult for one person to be an expert in so many fields. They claim that at least two “Patanjalis” must have worked on these topics. Many spiritual leaders disagree, claiming that only one individual is to blame. Such is Patanjali’s magnificence. He is credited as a saint who cleansed the body through Ayurveda, the speech pollutants through Mahabhasya, and the impurities of the mind through yoga.
Works of Sage Patanjali
He is credited with compiling the Yoga sutras, which are the foundational text of yoga. He is credited with compiling the Yoga sutras, which are the foundational texts of yoga. The formula is a sutra. It contains 195 sutras or words of wisdom. It is fundamental to traditional yoga and its most significant component. Not only did he not design yoga, but he also collected and recorded the numerous styles that existed at the time. He organized everything into a method that was easy to follow. The goal of the yoga sutras is to become one with God’s consciousness and free oneself from the cycle of birth and death.
Ashtadhyayi of Panini is explained in his ancient grammar and linguistics treatise Mahabhasya, which was written by him. It is an outstanding piece of writing and the first grammar work ever produced for language. He clarifies and unambiguously specifies the Sanskrit grammar’s rules.
He also wrote Patanjalatantra, a book on herbal and natural medicine, and Charakavattika, “a commentary on Chakra Samhita. He was a recognized expert in the medical sciences. Based on the aforementioned publications, several classical medical texts have been produced.
He was also a talented dancer as well. In India traditional dancers honor and revere Patanjali.
Myths
Yogi Patanjali is believed to be the incarnation of the serpent Adishesha, on whom Lord Vishnu (Sustainer of the creation) rests. While perched atop Adishesha, Lord Vishnu once observed Lord Shiva’s cosmic dance, known as the tandava nritya. His body started to vibrate to Lord Shiva’s beat since he was so engrossed in the dance movements. Adishesha felt a lot of discomfort as a result. Lord Vishnu’s body returned to being light as soon as the dance was over.
Lord Adishesha, perplexed, enquired of his master what had occurred. He was vibrating with Lord Shiva’s cosmic vibration, the Lord explained to him. He asked Lord Vishnu to educate him because the procedure fascinated him. Lord Shiva would soon bless him and take a human form to impart yoga, dancing, and other disciplines to everyone, according to Lord Vishnu, who also bestowed him with blessings. Adishesha began meditating to identify his mother after hearing this with enthusiasm. A yogini by the name of Gonika was also meditating at the same time in search of a deserving son to whom she might teach her knowledge and wisdom. She then took a small amount of water and gave it to Lord Sun. She was ready to offer the water when she began to reflect on the Lord Sun. She was shocked to notice a little snake crawling in her hands. It changed into a human form right away and begged her to adopt it as her son. She gave the infant the name Patanjali. Pata, which means to fall or to fall, and Anjali, which means to fold the palms. Then Gonika agreed and cheerfully shared her understanding and experience.
Sage Patanjali made the decision to impart his wisdom to 1000 students who came from all regions of the country. They all assembled in the Vindhya mountains’ southern region. To ensure that no one could see him, the teacher would instruct from a screen or veil. It’s also intriguing that he would say nothing, but the pupils would finish the lesson well-informed. Additionally, he proposed two restrictions: no one should peek behind the curtain or leave the room until the lecture is over. The pupils concurred.
Everything was going according to plan until a boy made the decision to answer his natural call. He walked outside in a desperate attempt to relieve himself, believing that the master would be unaware of his side of the situation. Other students started to wonder how the master could instruct so effectively without speaking, so they pulled back the curtain. They violated the first requirement. As soon as Patanjali noticed it, he cursed everyone and converted them into ashes. Everyone was consumed by fire, with the exception of the younger ones, who left. Everyone was covered in ashes when the boy arrived back. He begged the master’s pardon. Thinking that at least one student had remained to impart information, the master made the decision to pardon him. So Patanjali instructed that disciple is everything. But because he disregarded the law, the sage was forced to curse him, turning him into a ghost known as bhahmarakshas. Only if he finds a pupil to whom he can impart the knowledge would be free from the curse. Patanjali disappeared after that.
He waited for a long duration hanging on a tree to find a student. No one was ready to learn from him. Patanjali, out of compassion, took pity on him and decided to become his student. Then the boy recited the sutras to Patanjali, who transposed them onto leaves and kept the bundle of leaves on the ground. It is said that, while he slept, a goat ate most of the leaves. Then Patanjali collected the remaining parts and left for the Himalayas.
The Brahmarakshasa hung out on a tree for a while before capturing a pupil. Nobody was prepared to be his student. Out of compassion, Patanjali became his student. The youngster then recounted the sutras to Patanjali, who wrote them on a bundle of leaves and kept them on the ground. According to legend, a goat ate the majority of the leaves while he slept. Then Patanjali gathered the last few components and departed towards the Himalayas.
The story is symbolic; meaning-
There appears to be more to the narrative than is shown on the surface. However, when we glean the spiritual significance, we discover much more than just the story. We will learn who the sage Patanjali is when we understand the first section of the narrative. The story skillfully explains the stature and brilliance of the Sage Patanjali. He supposedly Serpent Adishesha in human form. Snakes are usually associated with mysticism in Hinduism. In yoga, kundalini is represented by a coiling snake. The base of the spine is where the kundalini is supposed to reside.
When Lord Vishnu is enjoying Lord Shiva’s dance while perched on the serpent Adishesha, it is like when someone is meditating and their kundalini wakes. Enlightenment occurs when the kundalini awakens, and once it does, the person will know everything. As a result, Patanjali can be considered the most enlightened beings who have gained absolute oneness. He is shown as a half-man, half-snake figuratively because he has transcended life’s dualities.
According to the second half of the narrative, he was instructing the students from behind a screen. The image is intended to symbolically convey the idea that the creator is the only thing that mutterers, not the author. In the East, particularly in Hinduism, the author just serves as a conduit via which the reader is given the information and concepts. The only thing an author can do is ingest information; he does not produce anything. The reader has a direct link to the learning itself, in this case, therefore there is no issue of the author influencing the reader.
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by Tirtha Acharya | Oct 22, 2023 | Yoga
Pranayama and Breathing Exercises
Breathing Exercises – We combine different kriyas and movement with breathing.
- Hand stretch breathing
- Hands in and out breathing
This is very beneficial for beginners as it helps to synchronize body movement with the breathing.
Diaphragmatic breathing – Diaphragmatic breathing practice is a practice of series of prone and supine posture that are very beneficial for lung, to calm down, and to relax!
Awareness breathing – Awareness Breathing is observation of breathing with body awareness. Natural breathing is observed by placing the hands around abdomen, chest and shoulder. It also prepares for the yogic breathing.
Yogic breathing – Yogic breathing is also known as full breathing. It helps to utilize to maximum capacity of lungs.
Viloma pranayama – Viloma practise is also known as interrupted breathing. This improves the capacity of breathing.
Kapalbhati – In this pranayama, we practise active exhalation and passive inhalation. Kapalbhati is also known as cleansing technique.
Suryabhedana – Surya bhedana is a breathing technique where we practice inhaling through right nostril which activates pingala nadi
Sheetali – Sheetali pranayama is done by inahaling through the rolled tongue and exhaling through the nose . It has a cooling effect on the mind and body.
Sheetkari – Sheetkari is similar to sheetali. The tongue is folded and put inbetween the teeth. The benefits are similar.
Sadanta – Sadanta is also similar to sheetkari. In this, we put tongue behind the teeth and inhale through the crevices or teeth.
Kaki Pranayama – In this pranayama we put our lips like a beak of the bird and then inale through the mouth and exhale through the nose. It also has a soothening effect on our body and mind.
Chandra bhedana – Chandra Bhedana is a breathing technique where we do inhaling through left nostril that activates moon energy which is a creative energy.
Bija Pranayama – In Bija Pranayama we use the rhythm of Mantra to maintain the flow of breathing. This can be done by the practice of mental chanting or sound chanting also.
Vritti Pranayama – There are two types of Vritti Pranayama i.e Sama and Visama Pranayama. In Sama Vritti the inhalation and exhalation are equal whereas in Visama it is not. By developing the control over breathe we are able to maintain the harmony in our energy and mental state.
Anuloma Pranayama – In this Anuloma practice, inhalation is done openly from both nostrils while exhalation is done partially with one or both nostril. It helps to clean our nasal passages.
Pratiloma Pranayma – In this Pratiloma practice, inhalation is done by narrowing and getting control over one or both nostril while exhalation is done openly. It helps to remove lethargy and prepares for the further practice.
Nadisuddhi ( Alternate nostril breathing ) – There are three steps of alternate nostril breathing. We combine basic steps and advance to it with the retention of the breathing.
Bhastrika – 3 steps – It’s a systematic practice of Active Breathing Practice. It helps to awaken the energy in the body system.
Ujjayi breathing – Ujjayi breathing is also known as sound breathing. It helps to soothe the mind.
Lions breathing – It’s a dynamic practice which is good to improve immune system.
Bhramari – Bhramari also known as honey bee pranayama. A humming sound is produced during exhalation.
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by Tirtha Acharya | Oct 15, 2023 | Yoga
Why do you need sunbath in the morning?
Sun: A short introduction: – The sun is a massive ball of fire. It is a star at the center of our solar system that keeps our existence just by being there. In Hinduism, Buddhism, Chinese mythology, and Greek as well as in Bible, it is treated as a Solar Deity.
In Nepal and India, Sun is known as Surya. Sankranti/Pongal, a harvest festival that occurs in January, falls on the Hindu Panchangam’s Uttarayana Punya Kala when the Sun shifts its position from the south to the north. It truly marks the beginning of the vernal equinox, which will last until the autumnal equinox, which occurs every year in June.
Why Sunbath:
1. Sun heals various diseases if you stay in sunlight in the morning. It nourishes, recharges, and invigorates the body.
2. Sun is the a great source of Vitamin D.
Sunbath In Ayurveda:
Ayurveda, Eastern traditional medicine, strongly suggests a sunbath, albeit with some restrictions. Charaka Samhita extensively discussed Sunbath in its 22nd chapter on the topic of Atapa Sevana.
When and How To Do Sunbath?
All the seasons are good for a sunbath but winter is the best. During summer it is before 8 am and in winter before 10 am.
Do not forget to cover your head with a wet cloth (white cotton cloth is better). Walking under the early morning sun or warm heat just before the evening is equal to sunbathing.
Get less dressed or light clothing for better absorption of vitamin D. Exposing the navel to the sunlight is very good for sunbath.
However, you need to avoid excessive exposure to the sun because it can cause dehydration, electrolyte imbalance, intense thirst, hyperpigmentation, skin allergies, sunburn, etc.
Benefits of Sunbath:
Enhances Vitamin D:
Early morning sunrays supply a proper daily dose of vitamin D naturally. Despite living in a tropical nation, most Indian lack vitamin D, which is essential for protecting the body from a variety of illnesses and infections like the flu and for maintaining healthy bones and teeth. Vitamin D is produced by the human body in response to sun exposure. Vitamin D lowers risks of the diabetes and hypertension.
Lowers Blood Pressure:
A chronic illness, high blood pressure has been very common. High levels of stress, poor eating patterns, and lax lifestyle choices are common causes. High blood pressure can cause cardiac conditions that can harm several important organs if it is not treated in a timely manner. Tanning for at least 15 minutes every day to keep blood pressure in check.
Nitric oxide, which is found on the top layer, is said to interact with sunshine to enlarge blood vessels, improve circulation, and lower blood pressure.
An essential molecule for improvement is serotonin. With sunlight serotonin is triggered, cognitive performance is enhanced, and brain function is improved. Seek immediate assistance from the sun if you are one of those with Seasonal Affective Disorder (SAD), depressed, and spending more time indoors. If you want to feel happier again, stand in the morning or evening sunlight and soak up its magnificence.
Neurological Disorder: Sunlight can heal various types of mental disorders including Alzheimer’s disease. As the patient ages, their severe dementia or forgetfulness worsens. As it worsens, the person loses even their ability to identify their relatives and friends and finds it incredibly difficult to speak or carry out even basic daily tasks. According to medical professionals, sunbathing not only lessens Alzheimer’s symptoms but also shields people from despair.
Improves Skin Health:
All age groups are quite susceptible to fungal infections, eczema, psoriasis, and acne. Indian households have a long-standing custom of putting oils on the hands, face, and legs before taking a minimum of 15 minutes in the sun to strengthen the bones, increase natural moisturization, and treat numerous skin conditions. Exposing newborns who have jaundice to morning sunlight reduces the level of bilirubin, the yellow pigment the body produces when red blood cells are broken down.
Checks Cancer:
Lack of vitamin D is one of the key causes of breast and cervical cancer. An adequate level of vitamin D can be produced by human skin when it is exposed to the sun. Therefore, it is crucial to spend time in the sun each day without putting any lotion or oil on the skin in order to prevent certain cancers. However, more intense and severe solar radiation is not healthy.
Prevents Type 2 Diabetes:
The most common chronic in the world is diabetes. Vitamin D is essential for the production of insulin, and a lack of it can cause insulin resistance, which in turn can cause type 2 diabetes. So make do sunbathe regularly to increase Vitamin D levels.
Enhances Immune system:
Sunlight is beneficial for battling infections and a number of autoimmune diseases, such as psoriasis. Spend 10 to 15 minutes in the morning sun to increase vitamin D levels, strengthen your immune system, and combat numerous viral diseases.
Prompts Weight Loss:
One interesting fact is- the effects of sunlight can help you feel satisfied and less hungry. So, it is suggested to walk or play during the morning sun. This not only burns calories but also prevents unnecessary cravings.
Improves Good Sleep:
It’s the phase to take a beautiful sunbath if you struggle to fall asleep due to insomnia. Spending time in the sun in the evening will improve your mood and help you feel optimistic, energized, and healthy, allowing you to enjoy a night of better sleep.
The Right Time To Go For Sunbath
There are three ultraviolet rays- UVA, UVB, and UVC. Only 2nd one i.e. UVB rays can trigger vitamin D human body, and only if sunrays fall directly on the skin.
Overexposure to UV rays is not healthy.
In hot regions of the earth, sunbath before 9 am daily for about 15 minutes, and in cold regions before 10 am. This can be changed on the basis of the location and season.
Another saying- Be in the sun only as much as you comfortably can. Avoid overdoing.
Traditional health professionals advise basking under the sun on an empty abdomen (including even water) for the best effects.
If a Pregnant can do Sunbath:
Vitamin D is very essential during pregnancy. So regular 10 minutes sunbath is suggested. However, stop getting exposed to severer sun rays since it can create immediate dehydration and loss of electrolyte equilibrium.
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by Tirtha Acharya | Oct 10, 2023 | Yoga
What is Cyclic Meditation?
The nature of mind seems to be always wandering. We can see our mind is never satisfied. As a result we are always chasing happiness in something. It is like a maze. We reach nowhere. Yoga is to stop chasing. The real success of life is self-realization. For this first we need to learn the nature of our mind. The more desire we have more our mind becomes distracted. We should learn to keep our desire less. In this way we can remain productive as well as maintain peacefulness in life. Yoga helps to make our life becomes more meaningful and joyful.
Cyclic meditation is the practice of awareness and mindfulness. The principle of Cyclic Meditation is based on the Karika of Mandukya Upanishad. It is one of the oldest ancient texts. The practice combines different postures in standing and sitting practised with awareness and 3D consciousness. The Asana posture helps to stretch and improve blood circulation in our body. The combined practice of mantra chanting and relaxation in Cyclic Meditation further helps to resonating our body and mind.
Stress Management
There are two types of stress – good and bad. Sometime stress is needed to cope with the situation. Due to ignorance and illusion we start to take unnecessary stress in our life. It makes our life misery. The process of yoga is to tune you with your true nature which is state of calm and peacefulness. Cyclic meditation is a very systematic technique designed for stress management and better quality of life. It promotes relaxation and rejuvenation to our life. In this technique there are certain steps where we practice different postures including relaxation, mantra chanting and breathing with mindfulness. The practice helps to slow down our thought process and relax and revitalize our body and mind.
In busy life style we may not have that long time to dedicate our life to yoga and meditation. Cyclic Meditation is the combination of stimulation and relaxation helping you to get the benefit of postures and meditation at the same time. It does not need much time. Just a half an hour of this practice can give you the equal benefit of as of deep sleep at night.
Benefit of Cyclic Meditation
According to research based on S-VYASA University, the half and hour of practice of Cyclic Meditation can give you the same benefit as of 8 hours of sound sleep. Thus, this meditation improves your sleep quality also. It brings deep relaxation to the body. It helps to improve the concentration level. It is beneficial for elder people also as it improves brain function and enhances the alertness.
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Improves blood circulation
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Improves oxygen consumption
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Rejuvenate the energy system
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Improves alertness and awareness in day to day life
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Improves sleep quality
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Decreases the stress level, thus good to cope with stress and anxiety
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Improves ability of concentration and focus
Procedure of Cyclic Meditation
Cyclic Meditation is not just meditation technique but a complete practice which combines all the relaxation technique, mantra chanting and a whole process of mindfulness. The practice helps to stimulate and relax keeping your mind all the time alert and focussed.
Instant Relaxation Technique
This is one of the stimulating and relaxing techniques which can be done lying down on Shavasana. We create the tension in our whole body from toes to head and then relax our whole body. It just takes about a minute. It helps to relax our body and release the tension. Those who have weak heart and are suffering from hypertension can avoid this practice.
Linear Awareness
Relaxing in a linear position helps to relax our body.
3D Awareness
We stand in Tadasana. We observe the vibration of the sound throughout the body with the chanting mantra and meditate on it. It has a relaxing and calming effect in our body and mind.
Centring the Body
Centring of the body develops the sense of balancing. In Tadasana we observe the pointed awareness, surface awareness and linear awareness in our body.
Standing Pose
In Standing Pose we practise Tadasana and Tiryaka Tadasana. The posture helps to improve our balance and stretch our side muscles. It also creates the linear awareness.
Quick Relaxation Technique
In quick relaxation technique we observe the diaphragmatic breathing. In first step we just observe the natural breathing. After that we try to synchronize the breathing with the movement of abdomen. In third stage we try to engage the mind with the breathing. This practice helps to rejuvenate our body and mind.
Sitting Posture
In sitting posture we practice Vajrasana, Shasankasana and Ushtrasana. These practises have very restorative effect in our body.
Deep Relaxation Technique
Deep Relaxation Technique is the technique through which we are able to relax our whole body. It also helps to calm down our mind. In this practice we do the observation, mental suggestion, resolution and visualization. It is a great practice to relax and get rejuvenated.
Mantra Chanting –
The practice of mantra chanting in cyclic meditation aims to tune our mind with the body through the resonation created by the sound vibration. The A-kara, U-kara, M-kara and Aum-Kara chanting helps to develop our awareness and get relaxed more efficiently.
Limitation –
Cyclic meditation is suitable for all people. Those who find difficulty in standing they can also do it with the support of the chair.
The Key points –
During the whole practice we keep our eyes closed. We practice each and every movement in slow pace so that we are fully aware about the state of mind, and the sensation happening in our body. This allows keeping our mind concentrated during the whole practice. The relaxation done in between the practice helps to deepen the state of relaxation and meditation. The practice takes like 20 to 30 minutes duration.
In nutshell –
Cyclic meditation is a systematic and scientific technique that combines the practice of yogic postures, with proper breathing and awareness, the relaxing techniques, with mantra chanting, visualization and resolution. The practice can help not just to relax but promote overall physical, mental and spiritual health. As the technique takes very less time and can be practised in any proper place and interval it can be very compatible in today’s busy and fast world. We see lot of stress and anxiety related problem in today’s world. The practice can be a boon for better life, better health and overall spiritual development.
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by Tirtha Acharya | Sep 14, 2023 | Yoga
Pancha-Tattwa Dharana in Kundalini Yoga (contemplation on the five elements)
This method is discussed in the Darśana Upanisad, one of the Eastern scriptures related to Yoga. It teaches you to concentrate on five different elements. This can be told as Dharana (holding steady without wavering- beginning stage of meditation) on five tattvas.
1. Prithvi/Earth
One of the five tattwa- earth element- in the earthy aspects of the body, Dharana of the earth outside should be practiced.
Correspondence for this element: its yantra is the square-shaped figure, its seat is between the knees and the toes, the sense (tanmatra) is the smell and the color of the earth is yellow.
Conscious: Feel the area that encompasses the whole body -the top of the head to the toes-tips. Feel the sthulakasha- the location throughout the body. Progress total awareness of the distance which permeates your entire body. Within this area become mindful of the earth element, which is associated with the sense of smell. Bring your complete focus to the sense of smell. Witness all the smells that are in your surrounding currently.
Subconscious: Feel your body turn out to be heavy as the earth. Establish the feeling of your body being inside- the center of the earth. Become unified with the earth.
Unconscious: Visualize the corresponding deity, yantra, etc. (In Kundalini Yoga course, you will find details)
2. Apas/Water
Another tattwa- water element- in the fluid aspects of the body, Dharana of the water outside should be practiced. Also, chant the mantra Vam.
Correlation for this element: the shape is the Moon, the space is between the knees and the navel, the sense is taste, and its color is silver.
Conscious: Sense the space permeating the entire body. Now focus your attention on the water element (apas tattva). Its tanmatra is “the Taste”. Focus on the taste which is currently in your mouth. Be the observer of this taste. Abide on innumerable tastes.
Subconscious: Visualize yourself relaxing on a stream in a mountain range beneath a waterfall. Above you is water, below you is water. Imagine the water and become liquid like the water.
Unconscious: Visualize the resembling deity.
3. Agni/Fire
Another tattwa- fire element which is in the stomach, Dharana of the fire outside should be performed. Also, chant the mantra Ram.
Association for fire element: the diagram is a triangle, the location is between the navel and the heart, the sense (tanmatra) is sight or vision, and the color of the fire element is red.
Conscious: Form/Sight is the sense (tanmatra) corresponding with the fire element. Here, operate massive visualizations of diverse sceneries. Watch each form or scene as lucidly as you can, getting as much expound into it as possible.
Subconscious: Envision being seated within a fire. Feel the intense heat. Become the heat.
Unconscious: Visualize the related deity.
4. Vayu/Air
Another tattwa- air element i.e. in the breath, Dharana of air outside should be performed. Also, chant the mantra, Yam.
Conformity for air element: the stature is a hexagon, the location is the heart region, the sense (tanmatra) is touch, and its color is grey-blue.
Conscious: Since its sense is touch, be mindful to touch sensation. Experience your skin in contact with your clothing as your hands rest on your knees. Consider you are stroking a sheep. Notice how soft, silky, and smooth its fur is then switch to another animal you like.
Subconscious: Feel yourself within space and feel a quiet breeze blowing. Experience the touch of wind on your skin. The wind is becoming more powerful. Experience the wind covering the entire area as it blows all around. Feel the wind hitting the front of your body and against your back. Observe the sensation blowing both above and below you. Nothing except wind surrounds you, making you increasingly lighter. Your body is losing weight due to the wind. Your weight is dissolving.
Unconscious: Envisage the related deity.
5. Akasha/Ether
One of the five tattvas- sky, which is in the center of the body, Dharana of the sky outside should be performed. Also, chant the mantra, Ham.
Correlation for ether element: the outline is the circle, the area is between the eyebrows and the Sahasrara Chakra, the sense (tanmatra) is sound/hearing, and its color is black or colorless.
Conscious: Since sound is its sense, be aware of various sounds all around you. Focus your undivided consciousness on sound.
Subconscious: Experience afloat through the cosmos. You are feeling light, weightless, and floating through the infinite, inky colorless galaxy. Be aware of passing asteroids as you float across the black void. Observe the dazzling, glittering points of light that make up the stars that are dispersed across the night. See the moon and sun as you continue to soar across space. Feel yourself becoming one with the environment in which you are floating. You are Akash tattva; experience this.
Unconscious: Visualize the linking deity.
The Upanisad mentions that the very great Dharana annihilates all sins.
In summary, we consider the following during Pancha- tattva Dharana
a Tanmatra (subtle principle of that element) and the related sense (smell, sight, taste, sound, touch).
an area of the body (Chakra)
a color
a geometric outline and
a celestial or fundamental energy.
During Dharana, these connections are engaged as visual assistances to softly monitor the mind into more profound levels of concentration. Thanks for reading Pancha-Tattwa Dharana in Kundalini Yoga blog!
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