Yoga for Peace Of Mind

WE ARE ALL IN THE LACK OF PEACE and think as if these spiritual practices are for the elder people as such senior citizens – it is absolutely incorrect  – As early as you perform these practices – you will reach at the level of your life those who can’t – people of your age range 

Spirituality is the route to the life 

Trust me ! I practice these pranayama , hatha yoga , vinyasa and kriyas as well which leads to a calm mind 

Hence Strong Body = Strong Mind 

Do Read it – I am sure you will find it helpful

Peace is a destination of absolutely doing nothing instead putting efforts to relax a mind taking away usual thoughts,worries and constant thinking replacing with an act incurring happiness within you .

Learn To Live In A Present !

To Experience the peace of mind celebrate each season of your occurrence beautifully by practicing YOGA

Nadi Shuddi ( Nostril Breathing ) : It is simple pranayama technique having many benefits if performed consistently  Nadi – ” subtle energy ” , Shuddi – ” cleansing ” In short it clears all the blocked energy channels thus calming the mind .

Why you should practice Nadi Shuddi – 

  • It relaxes the mind hence prepares one to come in the meditative state .
  • Regular practice will help you reduce all your breathing problems thus leading a happy and peaceful life.

INHALING through the left nostrils triggers the relaxation response INHALING through the right nostrils stimulates the fight response 

How to do – 

  • Sit comfortably with your spine erect and shoulders relaxed 
  • Close your eyes 
  • Remember perform this practice on an empty stomach or after 2 hours of your meal 
  • Keep your gentle smile on your face 
  • Place your left hand on the left knee , palms open to the sky or in the chin mudra ( description given below ) 
  • Place the tip of the index and little finger of your right hand in between tor near the eyebrows , tuck your forefinger and middle finger in and thumb finger on the right nostril Breathe In Gently – Hold the breath for few seconds as long as you can – breathe out within the same nostril ( right nostril ) 
  • You can even make variations by breathing out from the opposite nostril placing index and little finger on the  left nostril – Remember if you are doing so Inhale From the same nostril you exhaled before 
  • Similarly perform this practice by placing your little and index finger on the left nostril – Breathe In 
  • Exhale within the same nostril or opposite 
  • Complete the  9 such rounds by alternatively breathing through both the nostrils . 
  • Keep your eyes closed throughout and continue taking long , deep breaths without any force or effort 
  • Once you complete 9 rounds begin with the other hand now 
  • Place your right hand on your right knee in the chin mudra 
  • Place the tip of the index and little finger of your left hand in between or near the eyebrows ,tuck in your forefinger and middle finger and place your thumb on the left nostril – 
  • Take a deep breath inside 
  • Hold the breath as per your level 
  • Exhale within the same nostril 
  • Or breathe out through the opposite nostril ( right nostril ) by placing a little and index finger on the right nostril , remember if you are doing so Inhale from the same nostril you exhaled .
  • Complete 9 such rounds gently don’t pressurise , perform it lightly – with your eyes closed .

Benefits of Nadi Shuddhi – 

  • Excellent Breathing 
  • Rid of respiratory problems 
  • Releases stress 
  • Maintains body temperature 
  • Clears toxins 
  • Helps to balance Hormones

Instructions to perform well – 

  • Don’t force to breathe in and out – Do it gently at the slow pace as per your convenience 
  • If you are suffering from cold and fever avoid performing pranayama – Nadi Shuddhi 
  • Sit straight always 
  • Don’t open your eyes 

It is a good idea to mediate after you perform Nadi Shuddhi pranayama 

Dhyana Yoga (Meditation) : Dhyana is the “seventh ” of Patanjali’s eight limbs of yoga . It is a process of Feeling you deep inside , your soul , your voice ,your breath and everything around you – within you with closed eyes  – Proper and Consistent Practice of Meditation will allow you to gain energy in your body – mind mentally to view the things around you and within you .

Enjoy the action of absolutely doing nothing by applying different types of meditation according to your choice and level  – However basically there are four types of Meditation 

1 . Focus Meditation : It is the practice of noticing and listening to the sound of your breath irrespective of any body  reaction sitting erect feeling a beautiful sound inside you , letting go of every noise around you , calm down your mind though finding a lot of disturbance – however focus Meditation is a tough practice of feeling Deep voice inside you in a tough place – Crowded place 

How to do : 

  • Find any tough place you want to be 
  • Sit Straight comfortably 
  • Close your eyes 
  • Back erect 
  • Inhale deep 
  • Notice the sound of your breathe 
  • Exhale 
  • Breathe in 
  • Feel the beauty of your breath
  • Hold Your Breath 
  • Exhale 
  • Keep Going 

Benefits of Focus Meditation : 

  • Creates an awareness of everything around you 
  • Better Attention 
  • Relief from anger 
  • Stress Relief 
  • Improved Patience 
  • Self Confidence 
  • Happiness 
  • Peaceful Nature 
  • Quick Decisions
  • Emotional Intelligence 
  • Better Sleep 
  • Prevents depression
  • Mind clarity 

Dhyan In Itself Creates Happy Hormones leading Happy and a Peaceful Journey Of Life !

2 .    Mindfulness Meditation : It is a mental training practice that teaches to slow down the thoughts , let go of negativity and get into a positive thought- executing a positive sound inside by consistently speaking in a mind , focusing more on the breath with a positive attitude – calm Your Body and mind as well in result creating a positive awareness .

How to do :

  •  Find a comfortable place to practice this training – go out involve yourself with the beautiful nature if possible or else perform this awesome dhyan in a dark room 
  • Sit Straight with a erect back 
  • Sit in any Posture as per your comfortness – 
  • Close your eyes 
  • Take a deep breathe inside 
  • Feel the sound of a beautiful air – nature – leaves moving – raindrops – 
  • Exhale 
  • Take a deep Breathe inside 
  • Notice to the sound of your breathe 
  • Exhale 
  • Breath Normal 
  • Look Yourself inside 
  • Exhale 
  • Breath Normal 
  • Listen your inner voice 
  • Exhale 
  • Take a deep breathe inside 
  • Create a positive attitude 
  • Observe 
  • Speak in the mind 
  • Exhale 
  • Beautiful 
  • Now Keep Going 

Benefits of Mindfulness Meditation : 

  • Improves concentration 
  • Calm mind 
  • Positive Attitude 
  • Inner Peace 
  • Stress Relief 
  • Emotional Intelligence
  • Quick Decisions 
  • Better sleep 
  • Prevents anxiety
  • Improved Moods 
  • Mind clarity 

3 .    Mantra Meditation :A Mantra is a word or phrase that is repeated during meditation . Mantras can be spoken ,chanted in the mind  It serves as a kind of mental protection against unwelcome distractions or Emotions – It is used to focus the mind and heart connected with the divine both within and around you.

How to do : 

  • Find a comfortable place 
  • Sit straight and close your eyes 
  • Feel the peace by chanting Om Shanti Shanti Shanti Shanti ……….or any mantra of Your Choice eg OM OM OM OM OM ……….
  • Focus on the Breathe too 
  • Take a deep breath inside 
  • Chant the mantra as well 
  • Hold the breath 
  • Exhale 
  • Keep Going 

Benefits of Mantra Meditation :

  • Relax Mind 
  • Positive Vibes 
  • Relief Stress 
  • Alleviate Anger 
  • Inner Peace 

4 .   Movement Meditation : Sometimes we find difficulty in sitting and holding a Posture for the long time – so here we have another type of meditation – Moving Meditation wherein you can move around – walk or practice any Asana you like in a sequence with the closed eyes focusing on breathes – letting go off all the emotions and tensions – feeling happy and peaceful inside connecting yourself with the nature . You can practice any sequence of Asanas or simply standing while Practicing arm Rotations, neck Rotations , shoulder movements etc 

Benefits of Movement Meditation : 

  • Rid of stiffness in the body 
  • Activeness 
  • Improved attention 
  • Better posture 
  • Inner peace 
  • Better sleep 
  • Reduces stress level 
  • Reduces any Physical pain 
  • Boosts immune system 
  • Lowers blood pressure
  • Increased Blood Flow 

Sitting postures of Meditation : 

  • Sukhasana ( Easy Pose ) –

            It is a simple cross – legged sitting asana in Hatha Yoga which eliminates stress and anxiety calms the mind .

  • Half Lotus Pose –

It is a seated posture that opens the hips and stretches the knees and ankles . Begin by sitting on the yoga mat in an easy Pose with your legs crossed . Sit straight , Place your right thigh on the left thigh – toes facing towards the navel  Release – feel easy .

  • Vajrasana ( Diamond Pose ) – 

Easiest asana to perform but challenging to sustain for the long which stimulates the vajra Nadi and facilitates digestion  It also strengthens the lower back , thighs and legs . All you have to do is sit on your heels with the straight posture and upright spine – Make sure your feet rest flat on the ground .

  • Virasana ( Hero Pose ) – 

It is a basic kneeling pose can be performed an alternative to other seated postures such as padmasana. Keep your knees together and spread the feet apart to make the room for your butt to come down to the floor between them- Make sure knees stay together .

  • Padmasana ( Lotus Pose ) – 

It is cross legged posture putting each thigh on the opposite leg which helps deepen meditation by calming the mind , improving blood circulation and reducing menstrual discomfort – Make sure if you are used to yoga – intermediate / advanced level then only perform this asana .

Mudras : 

  • Gyan Mudra ( Chin Mudra )- It is a mudra practiced for thousands of years which brings peace,calms mind 
  • It eases depression and tension.
  • In Kundalini Yoga Gyan Mudra is practiced with the hands resting on the knees ,elbow straight 
  • Connect the thumb and forefinger – tip to tip , others fingers relaxed and Straight .
  • You can add this mudra in any practice of Meditation – mantra – focus – mindfulness meditation 
  • Dhyana Mudra – It is a popular and widely practiced hand gestures in any stable seated posture such as sukhasana , padmasana 
  • It is performed by resting the right hand on the top of the left hand ,palms facing up and the thumbs slightly lifted so that the tips touch one another 
  • This can be performed by anyone daily for at least 30 minutes 
  • It is also called as yoga mudra or samadhi yoga 
  • Ganesha Mudra- The Hindu deity who removes the obstacles 
  • Relieves the stress and lifts your spirit 
  • This practice deepen the pose by chanting the ganesha mantra – ” Om Gam Ganapatayei Namah
  • Brings your palms in a prayer mudra joining palms together ( Anjali Mudra )
  • Swivel your hands so that your fingertips point towards opposite elbows,with your right palm facing your heart 
  • It will boost your confidence by calming your mind , relaxing the entire body – finding inner peace and happiness within.
  • Vayu Mudra – To overcome concerned health issues , one of the yoga practices called Vayu Mudra is being used from a long ago
  • Vayu – ” Air ” , Mudra – ” Gesture ” 
  • It is a yogic hand gesture or symbol to equalize the Air Element in the body achieved by folding a fore finger pressing at the base of the thumb and extending the rest of the fingers .
  • Benefits – Overcome of Gastric Problems ,Builds Immunity , Recovers Peace Of Mind .
  • Buddi Mudra – It is a simple yoga hand technique designed to balance the water element in the body improve mental clarity 
  • To perform this mudra , the tip of the little finger and the tip of the thumb touch with the light pressure and rest three fingers remains to be straight 
  • Benefits – Digestive Issues , Skin Disorders , Positive Energy. 

Do ‘s and Don’ts Of Meditation : 

Do’s –

Sit comfortably in a posture back erect. Practice this act on an empty stomach or perform it after 2 hours of your meal. If possible practice it in the dark room or in the fresh air outside under the trees – near the hills

Don’ts –

Don’t perform this act following meal. Try not to listen to any music while doing this practice. Don’t open your eyes unless you complete the practice. Avoid tight clothes. Keep electronic gadgets far away

Use of the objects : 

You can use cushion for keeping under your hip which will help you to hold the Posture for long  – Else you can use a chair – leading a straight erect posture .

I hope you find my content beneficial to you  – Kindly share it with your elder ones , adult and to all your loved ones  This practice is applicable to everyone beginning from the young age to senior citizen 

Thank You So Much For using your precious time for going through my blog  Make sure you add this routine in your daily life  Which is really a route to your life. Any queries feel free to ask me in the comment box or email ( contact details given in the contact tab )

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