The Art of Stillness - Good Vibrations Yoga

Please get familiarised with the Breathing Techniques PART 1 in the document attached to this lecture.

WHEN MASTERED, You continue your practice in PART 2. Here you will learn to breathe with different parts of your body, and reduce the pace of your breathing, resulting in a balanced flow of energy within.

Precautions to take while performing your breathwork:

• Reduce the ratio of breathing, if you feel uncomfortable.

• Do not force the proportion of the breathing.

• Consult your doctor if you have undergone important surgeries such as: abdominal surgeries, heart surgeries, brain surgeries.

• Do not rush with the process, take it slow and gradually increase your ratio.

Discover you true nature - Develop peace of mind with breathing and meditation.

Breathing is the process of healing, cleansing the body, detoxifying the entire system. Over time, we become more aware of our feeling, sensations and the breath helps triggers these emotional reactions.

- We will train the mind to be more present by observing the physical body.

- We will train the mind to become aware of what is happening inside us, and realise that there is already a deepest state of being. You need to look within yourself and remove everything that does not serve you in life. This way you can free up space and remove blockages, to reach a state of peace, calm, and release.

To start connecting to yourself in a deep level you need to commit to your practice each day, be regular and disciplined. Do not do it just once a week because this will not do much for you. Take at least half hour a day and discover your true self. 

Center with mindful breathing

When you are not connected within yourself during your practice it is easy to forget to center yourself. Finding calm will allow you to relax your muscles, slow down your heart rate and deepen your breathing. Breathing mindfully will help you gain some stability when you are under pressure. Deep conscious breath allows the diaphragm to fully contract while you inhale and expands as you exhale, and will generate a calming effect and train your state of mind for positivism.

The simplest way to be aware is to simply ground yourself in the body. Tune in to the feeling in your body whenever you feel distracted or out of your practice. Always be present and at the moment, You will see, it will happen by itself.

SIMPLE BREATHING TECHNIQUE

Apply Regularly.

First, we will start with learning very simple breathing techniques

''1-2 breathing'' is the simplest exercise I know to help you calm your nervous system and bring more clarity.

It is the most efficient way to relax your mind. It works, because we trigger the parasympathetic nervous system that releases 'happy hormones' (chemicals produced by different glands of the body), such as dopamine associated with pleasurable sensations, memory, motor system function, and rests your agitated mind.

Another hormone is called Oxytocin that promotes trust, bonding in relationships increases physical affection.

Serotonin regulates your mood your memory, your digestion, and your appetite.

Take a moment to breathe even when sited in your office at work, spending a lot of time in front of your computer, or when you are waiting in your car at a cross-section.

Take a moment to breathe anytime you feel nervous or anxious.

Always use the ratio of 1:2

Inhale deeply- hold for 4 sec - exhale for 8 sec.  OR Inhale 5 sec exhale for 10 sec.

Now notice how you feel after this exercise, and keep notes of your sensations in a journal you can refer to follow your progression or changes within.

My goal is that you can do these practices by yourself wherever you are, without me guiding you true it, so you are self-taught and motivated to learn. This is your practice and only you can achieve results. All you have to do is stick with it :) 

Train your mind:

How you are feeling today?

What is your goal for today?

How is your day going to be like today?

Feel your state of emotions, your physical state.

You are observing all that is at this very exact moment, around you and within you.

Keep your mind calm relaxed and be kind with yourself.

Watch you inner dialogue:

Are you talking softly with yourself?

Do you have patience?

How can you get closer to your emotions, feeling and sensations?

States of mind? Get closer to what meditation can bring you. It really is a beautiful thing to learn :)

Connecting with your breathing system present in the body and opening up.

Develop a pattern for your daily practices:

• Before anything, we need to learn to breath properly.

• Our body is composed of several muscles, that we use for breathing.

• Most people breathe from the upper part of their body, the lungs.

• We will learn to breath from the belly too! In the belly, we accumulate lot of stress, tension, as this is our center of what we call our gut feeling. We can develop this tension, or stress and is can create, depression, anger, sadness, all sorts of emotions that can be regulated when we learn to breath adequately.

• We will learn to breathe fully and completely to connect with our breathing system entirely. In this session we use the diaphragm to breathe properly. It will also help cleansing and releasing any blockages that you may have in you, so you can happily let go of what  no longer serves you.

  
  

• The breathing is very important we will learn to breath profoundly, opening up and re proper, deep breathing and how to start using and connecting with different muscles of the breathing system.

• This is the foundation for further Pranayama, breathing practice. ​Learn to open up the whole body and all systems (nervous, respiratory, cardiovascular, muscular system etc.)

Only move on to the following Pranayama technique when you are comfortable and ready for a new Pranayama technique. ​

Connecting with Thoracic Region.

This will help to open up body and respiratory system. Develop a pattern for daily practices.

• Here we learn to breathe properly true the thoracic cage area. We have different muscles we used for breathing, you can find more detail on the course by looking at the PDF document attached about the respiratory system functions.  We use the top of the upper part of the respiratory system to breath properly.

When you are comfortable and at ease with this practice, only then you can start starting the next Pranayama technique. ​

Here are some of the Benefits of Prayanama techniques

• Open up the breathing system

• Gain control over breathing muscles

• Calm down and relax mind & body

• Trains the mind to become focused

• Enhance concentration

• Cleanse’s mind, body and energy system

• Preparing the mind for meditation

Engage with abdominals muscles, diaphragm, and intercostal muscles, to practice profound breathing. Follow these practices and combine them to learn the Full Yogic Breathing technique explained in the next lecture. Namaste.

Connect to your body's own respiratory system and open up

First and foremost, we need to learn how to breathe properly.

Breathing is very important. We'll learn to breathe deeply, to open up and breathe correctly and deeply, and to start using and connecting to the different muscles of the respiratory system.

This is the basis for a more advanced practice of Pranayama, the practice of breathing. Learning to open the whole body and all its systems (nervous, respiratory, cardiovascular, muscular, etc.)

Our bodies are made up of many muscles, which we use to breathe.

Most people breathe from the upper part of their body, the lungs.

We're going to learn to breathe from the belly too!

3 parts breathing resume

CONNECTION WITH THE ABDOMEN

In the belly, we accumulate a lot of stress and tension, as this is the center of what we call our intuition. We can build up this tension or stress and it can create depression, anger, sadness - all kinds of emotions that can be regulated when we learn to breathe properly.

Let's use the diaphragm to breathe correctly. This will also help to clear and release any blockages you may have within you, so you can happily let go of what no longer serves you.

CONNECTION WITH THE THORACIC REGION

Let's learn how to breathe properly in the ribcage region. We have different muscles that we use to breathe, you can find more details on the course by looking at the attached PDF document on the functions of the respiratory system.  We use the upper part of the respiratory system to breathe correctly.

CONNECTION TO CLAVICULAR BREATHING

Clavicular breathing is a type of breathing produced by filling the upper part of the lungs. This happens by lifting the clavicles as you inhale, without moving the shoulders. This is the last stage in the expansion of the thoracic cage, and is the second layer of Dirga Prayanama, or 3-stage breathing, also known as complete yogic breathing. It combines abdominal and thoracic breathing before clavicular breathing.

BENEFITS OF THE COMPLETE BREATHING TECHNIQUE

Opens up the respiratory system / Controls the respiratory muscles / Calm and relaxes mind and body/ Trains the mind to concentrate /Improve concentration /Cleanses mind, body and energy system /Prepares the mind for meditation / Improve blood flow / oxygenate the body/ burn toxins/ balance nervous system/ increase immunity/ shining skin/ purify energy system/ increases energy in the mind and body/ develop peace of mind

We reset the whole breathing system with full Yogic Breathing Technique.

When you carry lot of tensions, things start to block, not enough oxygen flows into the body. So, with this practice we learn to release and alkalize the body so we can generate more energy and a better health.

Remember that these exercises help you go deeper and notice the subtle changes within you, to be able to reach a deeper connectiveness with yourself. You true nature.

The energy allows you to feel it and even control your state of being.

We push true certain limitations, if you feel discomfort relax and then try again with more ease.

Long strong breaths and relaxing gentle breaths.

Why do we practice these breathings and what is the difference between them?

In yoga  we use both techniques - Why do we do both? We know that we have different layers in the body and the mind.

With strong practices we stimulate our being to open it up. The subtle techniques help to harmonize, calm and center us, we learn to breathe deep slow and gently. That way, we really get closer to our deeper self.

After a strong session, it takes about 10 minutes before thing settle in again. This is why you can stay in the meditation for a while after the practice. Take your time do not rush. It is only then, that real stuff happens. It is getting you to the depth of your own nature. Make sure you are aware of that.

After a session take time to sit. Really do that and you will know how your energy is. If you feel lot of is happening then stay longer into your practice. Have fun, enjoy.

Everything in life take steps, but eventually we get there. So, stick with it, you will notice changes in your life.

Reset the entire respiratory system using the complete yogic breathing technique.

When you carry a lot of tension, things start to get blocked, and oxygen doesn't circulate sufficiently in the body. With this practice, we learn how to free and alkalinize the body to generate more energy and better health. Remember that these exercises help you to go deeper and notice subtle changes within yourself, so you can achieve a deeper connection with yourself.

Energy allows you to feel and even control your state of being.

If you feel uncomfortable, relax and try again with greater ease.

In yoga, we use both techniques. We know that we have different layers in body and mind. With strong practices, we stimulate our being to open up. With subtle techniques, we harmonize, calm and center ourselves, learning to breathe deeply, slowly and gently. We learn to breathe deeply, slowly and gently. In this way, we really get closer to our inner selves.

After an intense session, it takes about 10 minutes for things to calm down again.

That's why you can stay in meditation for a while after practice.

Take your time and don't rush.Only then will things really happen.It's about taking you deep into your own nature. Make sure you're aware of this.

After a session, take the time to sit down. Really do it, and you'll know what your energy is like. If you feel there's a lot going on, stay longer in your practice.

In life, everything happens in stages, but eventually you get there.

So keep at it, and you'll notice changes in your life.

To familiarize yourself with alternate breathing:

Block the right nostril with the right thumb: 5 breaths (1 inhalation + 1 exhalation) with the left nostril, then change to take 5 breaths on the right, blocking the left nostril.  This is a sequence. You can repeat it as many times as you like.

The duration of inhalation should be increased slowly from 5 to 6 counts, then from 6 to 7 and so on, and the duration of exhalation and retention adjusted accordingly.

Don't increase the inhalation count until the relative counts of exhalation and breath retention are comfortable.

Practice for 5 sets or 5 minutes, ensuring that there is no noise as the air passes through the nostrils. After 15 days' practice, move on to technique 2.

-After a few days, increase the duration of the inhalation/exhalation by one count. As it becomes easier, until the 12:12 count is reached. Under no circumstances should you force your breathing, and take care not to accelerate the count during exhalation to compensate for shortness of breath. At the slightest sign of discomfort, reduce the count. Once you've perfected the above ratio, you can increase it to 1:2. For example, inhale to the count of 5 and exhale to the count of 10.

-Continue to lengthen the breath, adding one count on inhalation and two on exhalation, until you reach the ratio 12:24. This ratio establishes a soothing rhythm for the brain and heart, making it easier to treat cardiovascular and nervous system disorders in particular, and stress-related conditions in general.

-When this technique can be performed with complete ease, move on to technique 3.

-In this technique, Antar Kumbhaka or internal breath retention is introduced.

-It is important to maintain a strict ratio between inhalation, Kumbhaka and exhalation. The ratio will change as the ability to hold the breath for longer periods gradually develops.

-Once you've mastered the 1:1:1 ratio, increase the ratio to 1:1:2.

-For example, inhale to the count of 5, perform the internal Kumbhaka to the count of 5 and exhale to the count of 10. After a few weeks' practice, when this ratio is mastered, increase the ratio to 1:2:2. Inhale to the count of 5, do internal Kumbhaka to the count of 10 and exhale to the count of 10.

-Once you've mastered the 1:2:2 ratio, gradually increase the count by adding one unit to the inhalation (for example, 5 becomes 6), 2 units to the retention and 2 units to the exhalation (making 12 for each). The countdown to a turn will then be 6:12:12. When this method has been perfected and there is absolutely no discomfort, increase the count to 7:14:14.

-Over a period of one or two years, gradually increase the countdown to 24:48:48.

WHAT IS UJJAYI PRANAYAMA?

Also called victorious breathing, it is both energizing and relaxing. The breath should be both Dirga, long, and Sushumna, smooth. We pull the breath in, and push the breath out, creating some resistance of passage of the breath in the throat, making a gentle sound, like waves of the ocean rolling in and out shore.

This breathing technique is very helpful to bring a rhythm and regularity to your yoga practice. Try to maintain the length and smoothness of the breath as much as possible, maintain that quality of breath throughout your practice. 

Duration of practice 10 to 20 minutes.

Other useful Techniques are available in this section. Please get familiarized with the different techniques provided on the PDF document "PRANAYAMA PART 2" and discover their benefits. Then follow the 5 guided Techniques provided in this section. Please practice until you are totally comfortable with each breathing session.

You have well distributed the breath in both nostrils. After a month you will be capable of increasing your ratio.

You will notice after a month or two in a much better health.

Your vision will be clearer, you will feel lighter.

Increase the practice of the exercises to two to three months, that is my advice!

It takes at least all this time for your breathing mechanism to be perfected. So do that before you continue the PART 2 of this course.

Execute the exercises faithfully by following the advice and all the indications that I have just given you.

You will get the maximum benefit from perfect breathing and rational use of this oxygen essential to our life.

Thank you, may the light be with you always.

The PDF document I've created summarizes the breaths and the benefits of each.

Return to this document as often as necessary.

All descriptions and ways of practicing are indicated.

Pranayama: Yogic breathing techniques " Chandra Bhedana: lunar breathing.

Derived from Sanskrit, Chandra means moon, in reference to the left nostril, the path of Ida Nadi.

Bhedana means to pass through. In Chandra Bhedana, an advanced pranayama, inhalation is through the left nostril (Ida) and exhalation through the right (pingala). On the other side of our spine, from the left, the energy channel connected to the feminine, lunar side, called "Ida Nadi", winds up to the left nostril.

This practice stimulates the nerves controlled by the moon. No retention in this practice.

Left side, our moon side. Ida. Emotional behavior. Moon breathing, designed to stimulate the right hemisphere of the brain, involved in creativity and intuition.

Moon breathing is best done at night. Conversely, Surya Bhedra, the Sun Breath, is performed during the day. It cools the body and calms the mind.

Contraindications:

Do not practice for more than half an hour.

Do not practice this technique in winter.

Do not practice on the same day as Surya Bedhana breathing.

Alternatively, breathe in from the left nostril, breathe out from the right nostril. This sums up 1 series.

Practice 10 to 30 series, depending on your ability.

Pranayama: Yogic breathing techniques " Surya Bhedana: solar breathing.

Derived from Sanskrit, Surya means sun, in reference to the right nostril, which is the path of Pingala Nadi.

This pranayama is particularly powerful because it acts through the energy channel linked to the sun.

Bhedana means to pass through. In Pranayama Surya Bhedana, an advanced pranayama, inhalation is through the right nostril (Pingala) and exhalation through the left (Ida), to stimulate the left hemisphere of the brain.

On the other side of our spine, from the left, the energy channel connected to the feminine, lunar side, called "Ida Nadi", winds up to the left nostril.

This practice stimulates the nerves controlled by the sun. No retention in this practice.

This makes it a privileged tool before starting meditation, as it puts us in a heightened state of attention.

This breath is recommended for people who are not very productive, but also for those who have difficulty communicating with the outside world.

This Sun Breath is best done at night. Conversely, Chandra Bhedhana, the moon breath, is to be performed during the day.

Contraindications:

Do not practice for more than half an hour.

Do not practice if you suffer from constipation, high blood pressure or frequent hot flushes.

Do not practice on the same day as Chandra Bedhana breathing.

Alternatively, breathe in from the right nostril, breathe out from the left nostril. This resumes 1 cycle or series.

Practice 10 to 30 series, depending on your ability.

Pranayama Kapalbhati or Fire Breathing, a tonic, rhythmic breathing exercise.

It is said to act on the brain's frontal air, massage the organs and improve breathing.

Kapala means head and Bhati means shine.

More specifically, it cleanses the nasal passages and sinuses. This has the power to promote oxygen supply to the brain.

How to do it:

Controlled breathing exercises generally involve active inhalation and passive exhalation.

The emphasis is on several series of rapid, more energetic exhalations. These follow one another in bursts.

The aim is to cleanse the respiratory system by contracting the abdominal muscles. This lifts the diaphragm and helps expel air.

Benefits:

-Allows for easier awakening of consciousness, and helps combat fatigue.

-Eliminates stress

-Good preparation for a meditation session.

-Eliminates mental blocks.

-Improves concentration and mental clarity.

-Optimizes the digestion process.

-Rejuvenates brain cells.

Kapalabhati breathing should be performed on an empty stomach. It is preferable to do it in the morning rather than in the evening.

Finally, it is a method of yogic purification (shatkarma).

This makes kapalabhati an excellent ritual to perform before other pranayama exercises.

If you're a beginner, we advise you to start very gently!

Contraindication:

Never do it before going to sleep. In fact, its effect stimulates the nervous system. This, in turn, wakes up your metabolism.

For those at an advanced level: The complete form of the practice mobilizes the Maha Bandha (which combines the three bandhas: Jalandhara, Uddiyana and Moola banda. More on this below.

Bhramari is undoubtedly one of the most atypical techniques.

The practice is based on imitating the buzzing of a bee, to calm the mind and relieve stress and anxiety, not to mention the benefits to the throat.

Bhramari Pranayama is known as bee breathing, the word "bhramar" meaning "bee" and "pranayama" meaning "breath" in Sanskrit.

Its practice is based on the emission of a deep, regular sound from the back of the throat, to imitate the buzzing sound produced by this insect. This is coupled with a comfortable sitting posture and a gentle closing of the tragus (the small round cartilage on the outer part of the ear).

Benefits of this technique:

-Significantly calms the mind

-Reduced anxiety

-Reduces hormonal variations

-Improves sore throat

-Improves vocal cords

-Improves memory and concentration

-Improves airways

-Soothes tension linked to stress, anxiety and insomnia.

It is therefore a pranayama calling for tranquility, thanks to the vibrations it brings to the whole body.

Contraindications to this pranayama:

Bhramari Pranayama should not be practiced while lying down.

Nor should it be performed if you suffer from ear infections.

Ayurvedic medicine will teach you to know your internal clock and define your type of person and the best diet for you. Please consult the  PDF document I have provided for you in the resources section.

A personal assignment is provided in the resource section.

Welcome to the Meditative State Course

In this course you will reach a state of calmness.

- You will have access to brain enhancing audio sessions to reduced stress and anxiety. Learn to be ready to reflect inwards and remove all obstacles.

Meditation is a powerful technique that allows you to become aware of the effects of your thoughts and emotions. In time meditation will help you increase your focus, your concentration, and you motivation.

- You will access guided meditation techniques.

- Healthy tips and habits to a fulfilling life.

Much has been said and written about meditation or Dhyana in Sanskrit language, but there is still a lot to learn about this practice to understand it's nature.

Meditation isn't a discipline you can really teach, you can be guided to reach a state of meditation, and you can learn to sit and use your breath to meditate like a master.

With daily practice you will lead to pure thoughts, divine energy will freely flow to you during meditation, and opens the door to intuitive knowledge and influences your mind, body and spirit.

Meditation also has benefits for your physical health, as it can improve your tolerance for pain and help fight substance addiction. This course is available for all levels, and it is designed for anyone who is committed to reduce anxiety and stress levels in their life, improve his mental health, improve self-awareness and self-esteem, increate the qualities of detachment, kindness, forgiveness, and love.

Benefits of Meditation

- I will guide you true the proper steps to teach you to establish a foundation to still the mind.

- Enter in silence and ensure success for your practice.

- You will learn to observe the mind.

- Consciously regulate the mind.

- Focus on a neutral object.

- Command the mind to be quiet with the use of breathing techniques.

- You will learn a great Mantra that removes all blockages.

- Meditation will help you to reduce stress.

- You will also learn to enter in a deep relaxation mode and improve your sleep.

- Improve your memory and mental clarity and focus.

Requirements

- Never practice or listen to any of the recordings while driving or manipulating dangerous objects.

- Implement daily what you have learned in the course.

- Learn to observe the mind and your emotional system with awareness, kindness and patience.

- Take your time and dedicate time for your training.

- Always practice meditation in your favourite place facing east, and free from any distractions.

- Practice at down or sunset.

- Preferably practice on an empty stomach.

- Follow the course in the chronological order presented.

- Most of all, enjoy your time and adapt a positive attitude towards life.

PREPARE FOR A GOOD MEDITATION PRACTICE

If you don't find that happiness within you, how can you share it with others?

You have programmed yourself to chase things that are not lasting and this leads to your unhappiness.

What you need to do is not change your life, but change the way your mind functions

A good exercise to start with is to apply Positive Affirmations each day in your life to boost your self-confidence and be positive. I apply the power of auto-suggestions; these are great ways to improve your thinking pattern. When you meditate the power of these suggestions is amplified.

Integrate the Pranayama techniques that have amazing effects on your being such as increase your energy, boost your immune system, increase your respiratory system functions, calm and focus the mind, relaxes your whole being. Then you will settle in and make room for your meditation to take place.

Method:

What is it you want to develop for yourself? Is it inner peace? Identify tensions present in the body. Identify the feelings and sensations. Do not just act, observe consciously, connect breath and movement in the body. Then settle on to a sited posture and focus within you until you are connected to your true nature. Apply the breathing techniques you have learned previously. Find a comfortable quiet comforting place to practice, and do it each day at the same time.

Use a timer for meditation, so you can focus entirely on your practice. Sometimes half an hour can pass, but in reality, it has only been 5 minutes or so. Use a timer, that way you can sit during that amount of time you have chosen, without checking at your phone, and focus fully at your practice.

Also stay kind, friendly, take time to respond, be humble, listen. Develop  quality of inner peace, kindness, compassion. Are you kind with yourself when you address to yourself? Watch you inner dialogue. This will also reflect in your attitude and behavior in life.

Go beyond the mind,  the mind is part of us, but higher consciousness is the source of who we truly are within.

Why Meditate?

Meditation offers a range of benefits for the mind, body, and spirit, making it a valuable practice for anyone seeking to improve their overall well-being.

Here are some compelling reasons to meditate:

1. Reduce Stress and Anxiety

Meditation is a powerful tool for managing stress. By focusing on the breath or a particular object of attention, meditation helps calm the mind and reduce the body's stress response. Regular practice can lower cortisol levels, leading to a decrease in feelings of anxiety and tension.

2. Improve Focus and Concentration

Meditation trains the mind to sustain attention on a single point, such as the breath, a mantra, or a visual object. This practice can enhance your ability to concentrate, improve memory, and boost productivity in daily tasks.

3. Enhance Emotional Well-Being

Meditation promotes emotional balance by helping you observe your thoughts and feelings without judgment. This can lead to greater self-awareness, a better understanding of your emotions, and the ability to respond to situations with calm and clarity rather than reacting impulsively.

4. Promote Physical Health

Meditation has been shown to have numerous physical health benefits. It can lower blood pressure, improve heart health, boost the immune system, and reduce symptoms of chronic pain. The practice also encourages relaxation, which can lead to better sleep and overall physical well-being.

5. Foster Compassion and Kindness

Practices like Loving-Kindness Meditation (Metta) cultivate compassion for yourself and others. By regularly focusing on generating feelings of goodwill, you can develop a more positive outlook on life and strengthen your relationships.

6. Enhance Self-Awareness

Meditation allows you to explore your inner world, becoming more aware of your thoughts, feelings, and habitual patterns. This increased self-awareness can lead to personal growth, helping you to understand your motivations and make more conscious choices.

7. Spiritual Growth

For many, meditation is a spiritual practice that helps connect with a deeper sense of purpose or the divine. It can provide a pathway to spiritual awakening, inner peace, and a profound sense of interconnectedness with all life.

8. Cultivate Mindfulness

Mindfulness, or the practice of being fully present in the moment, is a key component of meditation. By regularly meditating, you can develop the ability to live more mindfully, which can enhance your enjoyment of life, improve relationships, and increase your resilience to stress.

9. Improve Creativity

Meditation can unlock creativity by quieting the mental chatter that often stifles innovative thinking. By creating space in your mind, you may find new ideas and solutions arise more naturally.

10. Support Personal Transformation

Meditation offers a structured way to work on personal development. Whether you aim to break free from negative habits, cultivate positive traits, or explore your potential, meditation can be a powerful tool for transformation.

11. Provide a Sense of Calm and Peace

One of the most immediate benefits of meditation is a sense of calm and peace. Taking time to meditate can provide a much-needed respite from the busyness of life, allowing you to recharge and face challenges with greater equanimity.

12. Enhance Resilience

Regular meditation practice builds resilience by helping you develop a calm, centred mind that can better handle life's ups and downs. This mental toughness allows you to recover more quickly from setbacks and maintain a balanced perspective in difficult situations.

In summary, meditation is a versatile practice that can benefit virtually every aspect of your life. Whether you're seeking mental clarity, emotional balance, physical health, or spiritual growth, meditation offers a pathway to greater well-being and fulfilment.

TRAIN THE MIND SO YOU CAN LIVE A HAPPY LIFE

Over the past years in our existence, we all have accumulated some patterns that we may have kept since childhood and we have stored these patterns deep into our subconscious mind. This creates blockages and therefore we can experience sadness, discomfort, unhappiness.

-You have decided that you are ready for a life free of anxiety, stress, unease, and worry?

-You have chosen to help the person that you likely have been neglecting the most in your life: YOU!

Mindful meditation is the very first step to start your journey.

Allow yourself to be open to the positive changes that simple, yet consistent meditation practice will do for your heart, mind, and soul. It doesn't take a lot to start, and it doesn't take a lot of time.

Let go of your worry and take your first steps today as your journey awaits!

What do you want to achieve in life? Be sincere and gentle with your practice, it takes patience and dedication. Remember this in your process.

Get in touch with your inner self, so the energy can flow freely.

People who believe in life should meditate. Meditation is amazing, it changes your reality. You become in control of your thoughts. Balance your life now so you can live tomorrow.

Note: Please keep track of your daily practice using your Spiritual Diary provided in resources, to help you unleash deep emotional tensions. You are in the positive and right direction that will benefit you and others.

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Training Your Mind to Meditate

Meditation is a skill that, like any other, requires practice and patience.

Training your mind to meditate involves developing focus, patience, and the ability to remain present.

Here’s a guide to help you train your mind for meditation:

1. Start Small

Begin with Short Sessions: Start with just 5-10 minutes a day.

As you get more comfortable, gradually increase the duration.

Consistency Over Length: Meditating consistently, even for short periods, is more effective than longer sessions done sporadically.

2. Create a Routine

Same Time, Same Place: Meditate at the same time each day and in the same place. This helps your mind associate the time and location with meditation, making it easier to get into the right mindset.

Build a Ritual: Light a candle, play soft music, or engage in a brief breathing exercise before you begin. Rituals can help signal to your mind that it’s time to meditate.

3. Focus on the Breath

Simple Breath Awareness: Begin by focusing on your breath. Notice the sensation of the air entering and leaving your nostrils, or the rise and fall of your chest or belly.

Use Counting: To deepen focus, count your breaths. For example, inhale (count 1), exhale (count 2), and continue up to 10, then start again. If your mind wanders, gently bring it back and restart the count.

4. Be Gentle with Yourself

Acknowledge Wandering Thoughts: It’s natural for your mind to wander. When you notice this, gently acknowledge the thought without judgment and bring your focus back to your breath or chosen point of focus.

Practice Non-Judgment: Don’t criticize yourself if you find it difficult to focus. Meditation is about training, not achieving perfection. Every time you bring your mind back, you’re strengthening your practice.

5. Explore Different Techniques

Mindfulness Meditation: Focus on the present moment without judgment. Notice sounds, sensations, and thoughts as they arise and let them pass.

Guided Meditations: Listen to a teacher or a recording that guides you through the meditation. This can be especially helpful for beginners.

Mantra Meditation: Repeat a word or phrase (mantra) to help maintain focus. The repetition can create a rhythm that makes it easier to concentrate.

6. Develop Concentration

Single-Pointed Focus: Choose an object, such as a candle flame, a sound, or a mental image, and concentrate on it. Each time your mind strays, gently bring it back.

Visualization: Imagine a peaceful place or a light at your heart center. Visualization can help engage the mind and create a focused meditative state.

7. Practice Patience and Persistence

Accept the Process: Understand that meditation is a journey. Progress might be slow, but with persistence, your ability to focus and stay present will improve.

Commit to Practice: Even on days when it feels difficult, try to meditate for at least a few minutes. Regular practice is key to developing a strong meditation habit.

8. Use Mindfulness in Daily Life

Mindful Moments: Practice mindfulness during routine activities, such as eating, walking, or brushing your teeth. Pay attention to the sensations and experiences of the present moment.

Short Breaks: Take brief moments during your day to close your eyes, take a few deep breaths, and center yourself. This helps reinforce the meditative mindset.

9. Join a Meditation Group or Class

Community Support: Meditating with others can provide motivation, support, and new insights. Many people find that group meditation deepens their practice.

Guided Instruction: A teacher can provide personalized guidance, answer questions, and offer techniques tailored to your needs.

10. Reflect on Your Practice

Journaling: After each session, take a few minutes to write down your thoughts and experiences. This can help you track your progress and understand the effects of meditation on your mind.

Notice Changes: Over time, you may notice changes in your mental clarity, emotional balance, and overall sense of well-being. Reflecting on these changes can encourage you to keep practicing.

Conclusion

Training your mind to meditate is an ongoing process that requires dedication, patience, and compassion for yourself. By starting small, being consistent, and exploring various techniques, you can gradually develop a meditation practice that becomes a powerful tool for mental clarity, emotional stability, and inner peace. Remember, the goal is not to control the mind, but to observe it with awareness and understanding.

Bija seed mantra meditation is a powerful practice that focuses on using specific sounds, or "seed" mantras, to activate and balance the chakras. Please read the following explication on how to proceed for this meditation and listen to the Mantra in the resource section. Enjoy your practice.

The term "Bija" means seed in Sanskrit, and these mantras are considered the essence or core sound that vibrates with the energy of each chakra.

Here's how Bija seed chakra meditation works:

The Chakras and Their Bija Mantras:

- Root Chakra (Muladhara)

Location: Base of the spine

Bija Mantra: "LAM"

Purpose: Grounding, stability, and security

- Sacral Chakra (Svadhisthana)

Location: Lower abdomen, below the navelBija Mantra: "VAM"

Purpose: Creativity, sexuality, and pleasure

- Solar Plexus Chakra (Manipura)

Location: Upper abdomen, around the stomach area

Bija Mantra: "RAM"

Purpose: Personal power, confidence, and self-esteem

- Heart Chakra (Anahata)

Location: Center of the chest

Bija Mantra: "YAM"

Purpose: Love, compassion, and emotional balance

- Throat Chakra (Vishuddha)

Location: Throat

Bija Mantra: "HAM"

Purpose: Communication, truth, and self-expression

- Third Eye Chakra (Ajna)

Location: Forehead, between the eyebrows

Bija Mantra: "OM" or "AUM"

Purpose: Intuition, insight, and spiritual awareness

- Crown Chakra (Sahasrara)

Location: Top of the head

Bija Mantra: Silence or "OM" (some traditions use "AH")

Purpose: Connection to the divine, spiritual enlightenment

How to Practice Bija Seed Chakra Meditation:

- Sit in a comfortable position with your spine straight. You can sit cross-legged on the floor or on a chair with your feet flat on the ground. Close your eyes and take a few deep breaths to relax.

- Set Your Intention: Begin by setting an intention for your meditation, such as balancing your energy, clearing blockages, or deepening your spiritual connection.

- Focus on the Chakras: Start with the Root Chakra and work your way up to the Crown Chakra. As you focus on each chakra, visualize its location in your body and imagine it as a spinning wheel of light, glowing in the color associated with that chakra (e.g., red for the Root Chakra).

- Chant the Bija Mantra: For each chakra, chant the corresponding Bija mantra aloud or silently. As you chant, feel the vibration of the sound resonating in the area of the chakra. Repeat the mantra multiple times (e.g., 108 times) before moving on to the next chakra.

- Visualize and Meditate: As you chant, visualize the energy center becoming brighter, clearer, and more balanced. You can also imagine the energy rising from one chakra to the next, creating a continuous flow of energy through your body.

- Conclude the Meditation: Once you have worked through all the chakras, spend a few moments in silence, feeling the overall flow of energy in your body. You may choose to finish with a few deep breaths or by chanting "OM" to bring the meditation to a close.

Benefits of Bija Seed Chakra Meditation:

Balance and Harmonize Chakras: Helps to unblock and balance each chakra, promoting overall well-being.

Enhance Spiritual Connection: Deepens your connection to your inner self and the universe.

Increase Awareness: Heightens your awareness of the subtle energies within and around you.

Promote Healing: Supports emotional, physical, and spiritual healing by aligning your energy centers.

Regular practice of Bija seed chakra meditation can lead to a profound sense of inner peace, balance, and spiritual growth.

In today session you will learn about the energy locks or bandhas. Mula bandha is one of the three bandhas that direct the flow of prana (life energy),. The term comes from the Sanskrit mula, meaning “root” or “base,” and bandha, meaning “lock.” This Bandha helps to control the impulsive actions of the lower pelvic hormones and stimulates all the internal organs. Energizing this chakra is believed to ground the individual, providing the inner stability necessary for personal growth.

Relax the mind to feel what is happening in the body, and with calm and focus awareness, abstract the flow of energy in the body, lifting the perineum up from the tail bone to the crown of the head, reaching the spine upward. Block the flow, take a deep breath and relax. Repeat few more times, contracting, feel pressure you are building up, and releasing. Keep your face relaxed and stay calm and alert.

You can use this practice during your asanas to hold balance or generate energy at a desired part of the body.

They can be applied during Pranayama too.

Uddhiyana bandha, we contract the muscles around the diaphragm and the heart to open up these areas. This improves your breathing. Exhale to the maximum and suck the belly upward. Hold the breath and then relax. After full inhalation, exhale fully, expand, stretch and release the bandha. You can also practice in a sited posture.

Jalandhara bandha (Throat Lock) is the simplest of the three internal locks used in yoga asana and pranayama. We contract the throat muscles, holding and making a blockage with the chin down, keep the awareness in between the eyebrows. Breathe softly, and lightly. Relax the rest of the body.

In this 4rth session we will learn to use all 3 bandhas together. If you can practice for some time session 1- 2 and 3 and you feel comfortable, you can start to combine all tree bandhas, keep the body fully oxygenated, to keep the locks for a longer period of time.

Keep Moola bandha, Uddhyiana bandha and Jalandara bandha, locked and then relax your breath. Feel the effects in the body.

The energy spreading in all directions and settling you down.

Maha Bandha requires a great deal of physical strength as it is an advanced practice. You must have mastered all three bandhas separately before commencing to the great lock.

If you can practice for some time, and feel comfortable, you can start to combine all tree bandhas, keep the body fully oxygenated, to keep the locks for a longer period of time. Keep Moola bandha, Uddhyiana bandha and Jalandara bandha, locked and then relax your breath. Feel the effects in the body.

The energy spreading in all directions and settling you down.

Yoga Nidra

Yoga Nidra is composed of two interesting words Yoga and Nidra.

Yoga of course means the gradual implementation of practices that make the mind on-pointed.

Nidra meens deep sleep. There are various practices called yoga Nidra and ultimately lead to a deep stage of conscious sleep. True deep relaxation, the practitioner while learn to relax.

Yoga Nidra will help to reach sleep, reduce insomnia and brings you a feeling of rejuvenation and well recharged.

The passage from waking, dreaming and sleep travels from the chakras in our bodies.

The mind is draws inward.

I created a yoga Nidra session for you to follow and will help you rest consciously.

This exercise is about 40 minutes or so to complete and really focusing on your body without movement, focusing on your mind to find an extraordinary restful state. You are working with your senses, your body and state of consciousness.

Enjoy this beautiful practice. Actually one of my favorite practices.

Brain enhancing audio sessions and their benefits

• Reduced stress and anxiety.

• Increased focus, concentration, and motivation.

• Improved confidence.

• Improve memory.

• Helps to deepen your meditation and relaxation.

Please note:

• Do not listen while driving.

• Listen to these audio recordings with headphones regularly and not too loud.

• Helps to deepen your meditation.

  
  

• Lie down, relax and enjoy.

23-MINUTES VIDEOS FOR BACK PAIN

This video incorporates all the asanas that target the back.

These exercises will strengthen, stretch and keep your body supple and aligned.

You're invited to practice in the morning when you're feeling stiff and tense.

You can also practice on a relatively daily basis to best relieve pain and ensure balance of mind, body and soul.

Don't forget to connect the beautiful breathing techniques you've learned in this course.

Connect with your body and let go of the unnecessary weight that's holding you back.

Breathe with your movements, release tension as you exhale, breathe in pure energy.

Be gentle with yourself. Be love, be light, you are both love and light.

WELL DONE YOU!! & CONGRATULATIONS!!!

I am so grateful that you achieved your course, improve your well being and the one of others.

Keep practicing!

Please, if you have a few minutes to send me your feedback to Improve my work and help you and others benefit from it fully, I would truly appreciate that you complete the form attached in this section and forward your answers via email.

I thank you with all that I am for your support.

Namaste. Camelia.