We think of a life full of happiness, contentment, and peace. If only materialism could reward us with inner bliss and contentment too, then life would be so much smoother. The day we get bombarded within the confines of these materialistic tendencies, most of us end up welcoming misery and stress in life. This disappointment, stress and misery needs to be managed so, we can enjoy the fruits of our labor with delight and perseverance. Meditation can help you accomplish this.

A few minutes of meditation can transform your distressed and fragmented life into a joyous and balanced life. Take a glance at how this powerful fits can reform your life in amazing ways:

Bid ‘adieu!’ to stress and depression:

Today’s demanding and challenging lifestyle makes us work for continuous hours a day, both mentally and physically. We have goals to achieve, we have tasks to fulfill and, we have to look after our families’ well-being well. All this multitasking makes us anxious, tensed, and dog-tired at the end of the day. Meditation is a technique that can help combat this continuous agitation. It enables our body to balance our neuro-chemical system. Spending a few minutes in Meditation can help you restore inner peace and calmness. It helps you reach a deep state of relaxation.

Achieve your goals without hampering the health:

Meditation allows you to take a dig into your inner world and reconnect with yourself. When you regularly meditate, you become aware of your flaws, weaknesses, strengths, and potentials. This technique of deep inhalation and exhalation hones your abilities and increases your imagination and thinking abilities, creativity, and focus. Whenever you feel drained or exhausted, meditate for a few minutes and see the difference. You start to function more productively, with greater dedication and vigor. That is the charisma of meditation!

Let it go:

Good times and bad times, both are parts of life. Not necessarily, if everything is well in the very moment, things will be the same in the next moment. Events and circumstances in life keep on changing. Sometimes, letting go the past experiences seems impossible. Bad memories can be fatal for you and others around you, as they work as a slow poison. Meditation reduces the impact of bad experiences and turns them into simple past experiences. This simple technique, if practiced regularly, can help you achieve emotional and mental balance, and helps you learn to live in the present moment.

No more negativity:

With a few minutes of meditation every day, you get to understand and acknowledge your thought process better. This technique helps you gain controlled perspective over the fight and flight response. Meditation encourages us to shift your focus on positive things without avoiding confrontation.

Helps you appreciate the minor things:

We all think that living an expensive and a luxurious life is the way to achieve bliss and contentment. With this illusion, we forget to live and enjoy the small moments in life. Meditation fills our every moment with joy and excitement. When you let go of the worries of your past and future, you become mentally and emotionally balanced. You learn to live more optimistically. You learn to appreciate the true beauty of life.

So, start enjoying each and every moment to its fullest with a few minutes of meditation every day.

Meditate for a happy life! Meditate to a more fulfilled life!

To know more about meditation in further details, explore our Yoga Teacher Training In India.

Have you ever experienced a moment of such profound stillness that you can even feel the gentle rhythm of your own heartbeats? Have you ever lost track of your time and surroundings while doing something you enjoy? Have you ever taken a moment to truly relish the taste of your favorite food?

If you’ve experienced this, Welcome to the headspace called Meditation.

When you step into a mind space where everything is quiet and all your senses are focused on just one thing, you enter the realm of mindfulness, and before you know it, you are meditating.

Practicing Mindfulness

Meditation and mindfulness are linked to each other, with the difference being that mindfulness involves a thought process while meditation is a practice.

Our subconscious mind, which is usually a stirred-up place filled with infinite perceptions, strongly influences our thoughts and actions creating an illusion of the world that deviates far from the reality of life. Sometimes, the noises of our minds become so loud that we can’t differentiate between what is actual and what is not.

Practicing mindfulness escapes us from these delusions by quieting our minds and creating a serene environment that allows us to pause, think, and gain consciousness of our actual surroundings.

Here are 5 Steps To Gain Mindfulness Through Meditation

1. Find a Quiet Space

Sit in a peaceful place where you can enter into a mind space. Make sure you are comfortable so you don’t get distracted while meditating. Look for adjustment in clothing and position that serves you best.

2. Set an alarm

It is entirely optional, but you can take the help of a timer for meditation. Meditation is a soothing experience that may drift you into a tranquil atmosphere, causing you to lose track of time and meditate longer than needed.

It is great, however, if this is what you desire. But if you are short on time and need a quick relaxation, prefer setting an alarm. It will help you avoid rushing, allowing you to enjoy meditation without constantly worrying about the passing time.

3. Relax your body

As you get settled, align your body straight with whichever position you choose, and begin to breathe deeply. Inhale deeply and with each exhale, release tension from your body and feel yourself in a calming mind space.

4. Focus On One Thing

Begin to focus on just one thing. It could be your breathing, the sound of birds, or sensations in your body.

While there are various types of meditation practices available but for a beginner, you can try these simple meditation exercises:

Mindful Breathing

Breathe deeply and feel the coolness of the air as it enters your nostrils, and your lungs expands with each long inhale. Hear an oceanic sound as you exhale an audible breath. Become aware of your breathing pattern and how it influences your physical and mental state.

Body Scan Meditation

As you breathe deeply, bring your awareness to each part of your body, noticing any tension or tightness, releasing it one by one with each long exhale. Imagine a soothing white light entering the crown of your head, slowly flowing through your eyes, nose, lips, neck, shoulders, arms, fingertips, heart, stomach, thighs, and all the way down to your toes. Visualize the light radiating outwards, enveloping your entire body and bringing deep relaxation.

Body scan meditation allows you to bring awareness to your body, one area at a time. You may notice certain areas in your body you never paid attention to. This newfound consciousness will increase mindfulness and intention in everything you do.

Morning Meditation

Before your to-do list gets your attention, throwing you into a fast-paced loop of doing one task and then the other, give yourself some time for a morning meditation session. Starting your day by focusing on your breath and body will help you ground down and function better as you multitask with a calm mindset.

Guided Meditation

Are you someone who can’t bring your mind to focus no matter how hard you try? How about giving guided meditation a go? A meditation guided by a voice will help you regain your focus each time your mind begins to wander. The soothing sound accompanied by the meditation helps immerse you in a mind space free from distractions.

5. The Wandering Mind

When you try to focus on a single thing, you may find it hard sometimes because of various wandering thoughts entering your mind. It is entirely natural to experience these thoughts, so you need not worry. Simply observe these thoughts without any judgment and allow them to pass. Don’t consume yourself in the spiral of thinking. Let your mind be free.

Benefits of Mindfulness Meditation

It is essential to take a break at times. It immensely affects the way you behave. Just a mindful moment or two can rejuvenate you altogether, transforming you in several ways.

• Emotional Intelligence: Giving your thinking mind a break and calmly reflecting on your racing thoughts invites perspective, understanding, and eventually empathy and compassion within you.
•  Sharp Mind: Trying to maintain your focus on a single thing enhances focus, improves memory, and increases attention span, creating a sharper mind.
•  Self-Control: When you allow your thoughts to leave and not get swayed by the emotions they cause, you build resilience and self-control. 
•  Lowers Stress Levels: As you bring awareness to your breath and your body, leading it to relaxation, your nerves soothe, and a sense of peace flows within you, decreasing stress and relieving anxiety.
•  Enhanced Sleep: When the body calms down, and your brain gets relaxed and free from any stimulation, you are better prepared for a good sound sleep. 
•  Heightened Energy and Productivity: When your body feels relaxed and all the burden and anxiety lifts, you naturally feel a surge of energy within you to get going and work with greater vigor, eventually improving productivity and refined quality of living.

An Expression Of Mindfulness, A Meditation For Anxiety

A meditation imbued with mindfulness is capable of drawing us out from the darkness of our subconscious mind, bringing in a bright light of a newfound consciousness, a fresh way of thinking and living, with an awareness of the present moment.

However, you don’t necessarily need to meditate to gain mindfulness. Mindfulness can be found even in the most mediocre things in our daily lives. You can find it in actions as simple as – bathing, savoring your food or drink, doing the dishes, exercising, or doing Yoga.

Feeling anxious or too frustrated with the chaos in your head? We have an idea! Just count to 5, 4, 3, 2, 1…

Confused?

Let us add clarity to it and bring you back to the present. Just follow these steps.

• Observe 5 things you can see
•  Feel 4 things you can touch
•  Listen to 3 things you can hear
•  Notice 2 things you can smell
•  Savor 1 thing you can taste

Notice how you feel. Did your mind clear up? Do you feel better and relaxed?

Conclusion

Mindfulness Meditation is a journey inward. It makes you acknowledge and appreciate the beautiful world existing around you. Whenever you find yourself stuck or too frustrated with the never-ending noises, bring your attention back to your breath, allow yourself to relax, and feel the sensations and activities happening around you, and you will be alright.

Do you know meditation is an art, and you can master it? We at Rishikul Yogshala provide a brilliant Specialised Yoga and Meditation Teacher Training Course in Kerala that will make you a mindfulness professional! Want to dive in but are unsure? Feel free to connect with us regarding any queries on WhatsApp or give us a call at +91 8433225327.

Whether it’s a damaging relationship, death of a loved one, or a personal failure, the affected mind needs to be quieted. There is an immense pool of light within you, only you are lost to its presence. Meditation will enhance consciousness and open you to its healing aura. It is you who can detect the root of your woe and propel yourself towards light, and meditation makes way for such a kind of self-healing.

Here, we list some healing meditation techniques for cutting through the gloom—

Tuning the Mind to Nature Sounds to Reconnect with Your Core

In nature lies your true origin. You are as free as the birds, as sprightly as mountain springs, your heart is sublime like dewdrops falling from leaves in the early morn. To connect with that part of your soul, resort to music formed out of nature’s sounds.

Our mind is more receptive to music than dry words of wisdom. Tune into nature’s music whenever you can in the day and feel your whole body regenerate to its gentle rhythm. Let the sound sketches form into unique projections of nature in your mind’s eye. The canvas of your mind will then slowly fill up with beautiful images, blurring out those that had brought pain and distraction.

As an alternative to nature-sound meditation music, you can also use binaural music, mantra music, or mindfulness bells.

Meditative Coloring to Fill Up Blank Spaces

As human beings, we live in the fear of being completely alone one day. The thought of floating in the vastnees of the universe like a solitary canoe in the seas is frightening. That is why isolation puts us into disarray. In modern lives, isolation might not be entirely physical. One could be living in a full house, attending to a number of people everyday but yet feel secluded. Through meditation of the coloring book you can actually fill up this immense psychological void.

Search for adult coloring books featuring intrinsic geometric patterns which you can color your own way. It is a great way to channelize your creative energy and experience a relaxed state of being. The visual of colors seeping in through the empty sketch will create a projection of fulfillment in your mind. Take to the practice of this depression meditation and no more will blank spaces haunt you!

Embracing Silence to Spread Calm Through an Agitated Mind

Silence is more than a passive quality. Like the calm before a storm and the unwavering surface of deep waters, silence is reflective of intensity. To quiet the endless unconstructive chattering of an agitated mind, delve into silence. Find a space that gives you good vibes and practice silence for as long as you can.

Be seated in padmasana, your hands brought together in anjali mudra, and with eyes closed let your mind wander into the silence of your soul. Consciously, become the guardian of your mental motions and put a hush on the verbosity of the mind. Hush the questioning, the complaints, and the many sundry irrelevant pieces of thought. After everything passes, there will only be silence.

Chanting to Invoke Good Energy

Sound or dhwani in the yogic sciences is understood as the source of all creations. The vibration of sound forming out into different patterns creates all the components of the universe. Thus sound is a creative energy that could be harnessed to usher positive feeling.

Mantra chanting, an important aspect in any guided meditation class is all about knowing how to invoke good energy. Subscribe to classes where you can learn the meaning and pronunciation of Sanskrit mantras. Chanting is a surefire way to repel the blues and find peace within.

The benefits of meditation by implementing the above explained techniques are many. You can not only pick yourself up from the aftereffects of a shattering experience, but also become a more balanced person with better focus and a more positive attitude to life. Practice mindfully and in good faith!

To know about these Meditation Techniques in further detail, explore our Yoga Teacher Training In India.

Meditation and mindful practices are the way to achieve a level of awareness in which the mind can be directed in multiple directions without compromising focus on individual subjects:

Watching the Breath

The breath is an important sign of life and vitality. It is ever present in you, purifying your inner recesses. Perceptually watch the breath flowing in and out of your being like a tide. Remind yourself that everything is in passing and you are the observer, unmoving and eternal like the Almighty creator.

Mindful Walking

If you recognize yourself to be more of an active nature, choose a non-passive mode of meditation like mindful walking. Engage with your inner self on a walk amidst nature before your day’s work schedule begins. Wake up at an early hour when godliness is said to be all around, and take a silent path to walk along a picturesque trail.

Listen to the peace in the whispering of trees, dry leaves crushing softly beneath your feet as you walk and birds chirruping. Tell yourself you belong here, in the nature, in this kingdom of God.

Observing Thoughts

Thoughts, like clouds drifting in the sky, come and go, and sometimes overwhelm. To gain power over these many drifting threads of words, images and memories you must become an observer. Refrain from indulging in these fleeting things and watch them instead. See how they form and how one leads to another.

When you concentrate this way, at some point, a pattern would be found. You will have more insight into the workings of your own mind.

Mindful Listening

Bring awareness to sounds. As an exercise, try turning on your mind to the plethora of sounds around you at any given point in time. Observe sound in mundane things in your everyday activities. Feel how there is music forming in beats of utensils being used in the kitchen or on the keyboard as you type.

The exercise of becoming aware to sounds, big and small, will increase your concentration level and boost your fine sensitivities.

Be diligent in your meditative practices and integrate them in your everyday living. Along this way, you will find your inner peace.

To know more about Mindful Practices in further details, explore our Yoga Teacher Training In India.

The above conditions could be diagnosed under different names – insomnia, sleep apnea, restlessness, stress, depression, etc. However, there is only one ‘no-side effect’ remedy for getting rid of these unsettling conditions permanently – The Yoga Nidra, a.k.a, yogic sleep.

For those unaware  of the  term ‘yoga nidra’ – we have defined it in the simplest words – ‘Yoga Nidra’ is a state of consciousness during which a person transcends into deep relaxation while staying awake. Also known as ‘psychic sleep’, ‘yoga nidra’ helps a person travel through his own consciousness while feeling completely nonchalant, remaining unaffected and relaxed in the process. It induces a stage in person’s body and mind during which a soul feels completely rested, it develops an ability to let go.

Some might say that ‘yoga nidra’ is really a synonym for ‘meditation’. However, ‘yoga nidra relaxation’ and ‘yoga meditation’ are two different phenomena. Unlike yoga meditation, during which a person has to exercise a lot of focus and concentration in keeping their mind blank, ‘yoga nidra relaxation’ technique allows you to let thoughts, ideas and feelings flow through your body. These thoughts, feelings travel through a person’s body and the only task the person is expected to fulfill is to do ‘nothing’ about it. Let these flow with no external obstacle, judgment or any kind of analysis. As a yogi gradually seeps into yogic sleep, they are drawn far away into the world of nothingness, while they remain fully aware of their presence, their body and their existence. They feel the presence of their soul, flesh and blood alive inside. And, they feel rested, at peace.

Let us discuss the various stages involved during practice of Yoga nidra meditation:

Preparation Stage:

Before commencement of yoga nidra practice, a yogi is expected to prepare his body and surroundings first.

Cleanse your body internally and externally. It is advised that a yogi practices yoga nidra on a clean and an empty stomach.

Choose a clean place. Get rid of unnecessary things around you. Create a clutter-free space for yourself where you can comfortably breathe.

Lie on the floor or a mattress in savasana position. If you prefer, place a bolster underneath your back.

Close your eyes. Now, slowly pay attention to all the things that are present in your surroundings – light, colors, sounds, smells, etc.  Welcome them with ease. Retain them.

Resolution:

This is the stage of ‘resolution’. In this stage, a yogi takes a vow and makes a commitment to fulfill this vow. This resolution is kind and, equally positive. The yogi promises to fulfill this resolution with strong determination.

Circulation of Consciousness:

As the yogi reaches this stage, they begin to focus on their inner being and circulate this feeling through their entire body while spending time and attention at each point in their body. This consciousness needs to circulate from right to left, top to bottom, through the face, various organs, through the entire self.

Becoming aware of ‘prana’ or the breath:

Once a yogi reaches this stage, they begin to observe the sound, rhythm, intensity of their own breath as it travels through their entire body. Realize where it goes, how it flows. Establish a firm contact, as well as understanding with your breath.

Counteractive feelings approached:

During this stage, a yogi’s mind and soul travels back into the memories – good, bad, happy and sad. And, these moments or memories are experienced once again – mentally. However, each memory is teamed with a counteractive memory to establish balance and rhythm in their mind, body and soul.

Imagination activated:

At this stage, imagination comes into play. A yogi is advised to visualize things, objects or situations for themselves and, lives through them in their mind.

Resolution Reaffirmed:

Once a yogi reaches this stage, they recall the resolution once again. And, repeat this resolution to themselves three-four times till their body and their mind reinstates its faith in the inner being, fills it with optimism.

Conclusion:

In order to conclude this practice, the yogi slowly awakens and revisits the same sounds, objects, and fragrances they had captured before delving into yoga nidra meditation. Further, they slowly move the body and stretch it limb by limb.

Regular practice of yoga nidra not only helps a person sleep better, its benefits are much more:

First of all, Yoga Nidra is one of the easiest forms of yoga practice that requires no amount of mental or physical effort. Hence, anyone can practice it, irrespective of age, gender, orientation, etc.

Yoga Nidra is the one practice where a person becomes internally and completely aware of their true selves. This helps a yogi form much deeper connection with themselves. It makes them feel more secure too.

It eliminates tension and stress from a yogi’s mind and their body

It depletes all forms of blockage from the practitioner’s mind and soul.

Regular practice of Yoga Nidra meditation helps deal with psychological disorders and relieves negative feelings of depression, pain, etc.

It sharpens mind and improves memory.

Helps regulate body’s breathing movements more efficiently.

It also heals a yogi’s mind and body.

So, let us not wait for the ‘stress’ volcano to erupt. Instead, let us get ourselves some yogic sleep.

To Know more about Yoga Nidra, join yoga teacher training in India.

We will not be discussing about the benefits of meditation, as we are well aware of the same. We would talking about the habit of meditation, how to form it and make it uncomplicated.

Just 2 minutes

Surveys say that one of the biggest reasons for one to be deviated from the righteous path of meditation is the responsibility. “i have to meditate, i have to spend alteast 15-20 minutes daily” so on and so forth. Well, meditation is an unburdening practice and not the other way around. So let us be realistic and set achievable goals. Just commit 2 minutes every day, just this. There is no promise to increase the time or effort at all. If you like you can sit for 5 minutes, but the commitment is only for 2 minute.

Pick a trigger time

Okay, so we are not saying same place, same time either. Just pick up a bigger chunk of the day to spot your meditation time. Like when you wake up and before you live for work, post lunch time, after you return from work, before sleeping time. So that you do not miss out, set a bar of 2-3 hour between which you can meditate. Our tendency is to skip the time and feel sorry and procrastinate. When we have a longer time range to practice, our chances of excuse or skipping the practice decreases.

A silent spot

This point is a must, because as a beginner we need a quite spot devoid of any distractions. Timings like early morning before everyone wakes up or at night before sleeping, at the park or at the beach, away from the noise, are the best. The point is, you are able to focus a little. A few people walking here and there would not be an issue, till there is substantial noise or people calling you out.

Cut the cushion slack

The new age spirituality has made things super complicated and uneasy to do or find products like bolster, a meditation zafu cushion, a blanket, etc. Okay, any cushion or no cushion would also do. Just 2 minutes every day is all you have to offer. Do not fret about what you are wearing, what time of the day it is, where you are sitting, how you are sitting. Just be and sit on a normal cushion, on the bed, couch or chair or even the floor.

The power of breath

Now that we have cut out all the drama out of the practice, the only thing remains is the breath. As you breathe, just be and observe your breath, breathing deeply and slowly in and slowly and gently out. If you mind wander, observe it and gently bring it back to your breath again.

This is it, your two minute meditation practice every day without any unnecessary embellishments or requirements. Continue to do this for a month and soon these 2 minutes would be the most restful and rejuvenating two minutes of the day.

To know more about meditation in further details, explore our Yoga Teacher Training In India.

There’s nothing like Yoga and meditation to rewind, revive your energy and set you back into action. The benefits of Yoga are incomparable to say the least. It not only provides instant gratification to the mind, but also brings a lasting self-transformation into the mind, body and the soul. The perfect healer, Yoga coupled with meditation can be an experience for life! Further, there is no limit to the mental and physical heights that may be achieved with yoga and there are no limits on the types of individuals who can practice it.

At Rishikul Yogshala, set amidst the serene foothills of the Himalayas, we help you experience the perfect summit of the mind, body and the soul.

About Rishikul Yogshala

With years of experience in training individuals from all walks of life, Rishikul Yogshala is but the perfect hub for embarking on the journey of searching your inner self. Certified by Yoga Alliance, USA, with a panel of expert yogis at its disposal, this classical yoga and meditation school set in Rishikesh must me on your list of to-dos if peace and tranquility are on your mind.

Meditation

Set in the Himalayan foothills, amidst the gushing waters of the river Ganges, Rishikul Yogshala has a place for everyone looking to do some soul-searching.

If you are someone who has been seeking to discover your inner self, has been endeavoring to locate calmness, the real serenity, peace of mind and make your travel more meaningful, then meditation is what you really need. It will lead to inner growth and bring out a vibrant personality from inside of you.

Rishikul Yogshala offers the perfect meditation experience for those looking to learn and practice meditation methodically. As a part of this comprehensive meditation programme at Rishikul, participants are trained in breathing techniques and mantra chanting by trained professionals. Introductory classes in meditation philosophy are held for beginners whereas group retreats and intermediate level courses for more experienced participants.

Yoga

Yoga, and meditation go hand in hand. At this unique Meditation and Yoga Retreat, you’ll learn to perform the ancient art of Yoga at the hands of trained yogis with years of experience. Yoga is a holistic experience that works to revitalize the senses and revive the energy chakras.

This comprehensive retreat would help you discover varied Yoga forms such as Ashtanga Yoga, Hatha Yoga, Kundalini Yoga & Laughter Yoga, all under one roof. Each yogic form is individualistic in itself, but incomplete without the other. This all-exclusive retreat would thus present you with a unique opportunity to peek into the popular forms of Yoga and have first-hand experience at them.

Instructors

The instructors at Rishikul are experienced yogis and are committed towards helping each participant experience their inner self with the aid of meditation and yoga. There is a wonderful combination of traditional yogis and professional yoga gurus available for consultation at the Rishikul Yogshala. They are experts in yogic science and have deep knowledge about the mind, body and soul connections.

Accommodations

While being a part of this exclusive programme, you will be living at the roots of the Himalayan ranges in a beautiful ashram set-up that is peaceful and self-contained at best. There are modern amenities for participants with facilities like private accommodation, state of the art infrastructure and Wifi.

Food

The food served here is centered on Ayurvedic derivatives and support in creating the ideal balance between the mind and the body. The food is not only healthy and fresh but the recipes are especially formulated using the choicest of spices that are homegrown in the rich Himalayan soil.

Location  

Rishikesh is a heaven for not only general tourists, but also for people who are keen on discovering the mysteries of nature, the body and the soul. The ashram is set against the pristine waters of the Ganges and serves as the ideal place for a yogic retreat. It presents to you a whole new world where one can relax, refresh and rejuvenate by indulging into yogic and meditation practices at the hands of trained yogis. The Himalayas on the backdrop beautify the experience all the more.

Things to do

Apart from indulging into yoga and meditation, as a part of this rich meditation and yoga retreat, you can indulge into some fun activities like trekking, river rafting, visit to caves of ancient sages and witness the enchanting Ganga aarti.

To Know more about Meditation and Yoga Retreat, join yoga teacher training in India.