Breathing is an essential part of being alive. Most people breathe about 18–20 times per minute or over 25,000 times per day. Respiration is a constant activity that happens without thought. However, unlike many automatic physical processes, people can control their breathing. By simply paying closer attention, a person can slow down, speed up, or briefly pause their respiration.

Breathwork: Science, Types, and Benefits of Breathing Exercises

Any practice that involves conscious, focused breathing is a form of breathwork. It can be used to help people heal, reduce stress, and promote personal development.

health

Health

exerciseandfitness

Exercise & Fitness

meditation

Meditation

Breathwork: Science, Types, and Benefits of Breathing Exercises - The Human Condition

It's not “don’t meditate” but rather, that meditation is like many things — great for some people, but not necessarily for everyone. If you’ve struggled with traditional forms of meditation, yet still crave a way to settle your mind and ease your anxiety, happily, there are other approaches that can create a similar kind of mental expansiveness to that offered by meditation. These techniques don’t have nearly the same fervor or body of research backing them, but they are valuable alternatives, especially for those of us who find meditation unbearable rather than unburdening.

Meditation Is Not Great For Everyone

I find that visualization gives me the same kind of distance and space that many people find in meditation, but it also engages my imagination in the process. Rather than feeling like I need to sit with uncomfortable feelings or ideas, it allows me to transform them creatively — not to avoid them but to work with them in a generative, dynamic way. I haven’t found great research on the use of visualization as a meditation alternative, but there are <a href="https://journals.lww.com/ajnonline/Citation/1998/98120/The_Benefits_of_VISUALIZATION__Research_suggests.25.aspx">anecdotal accounts </a>of nurses using visualization with patients, particularly children, as a method of relieving pain.

1. Visualization

Certain types of coloring may help reduce anxiety. In particular, <a href="https://files.eric.ed.gov/fulltext/EJ688443.pdf">research shows </a>that coloring a complex abstract design such as a mandala or a plaid pattern can reduce anxiety in a meaningful way. Structured patterns like this have strong symmetry that taps into the harmony aesthetic, which promotes calm through symmetry and balance, quieting the visual noise of our surroundings so we can focus more deeply on what we care about. Tied to this, <a href="https://www.tandfonline.com/doi/abs/10.1080/07421656.2019.1645498">subsequent studies </a>have shown that coloring not only decreases anxiety, but also increases mindfulness and may also improve attention and creativity.

2. Colouring

Drumming is a grounding activity that lets us blow off steam in a safe and non-aggressive way. Notably, drumming is one activity that has typically been studied as a group intervention rather than an individual practice. It’s possible that solo drumming also has benefits, but <a href="https://link.springer.com/article/10.1186/s13612-016-0048-0">current research </a>on drumming tends to focus on the physical experience of rhythm, synchrony and belonging as the key drivers of mental well-being.

3. Drumming

Looking upward may also help, as this increases the amount of light that enters the eye, which itself has distinct benefits for mental well-being. Little research has been done on cloud gazing (sadly!), however <a href="https://journals.sagepub.com/doi/abs/10.1177/0013916518807274">one study </a> points to the benefits of sky views as restorative, and accessible. While green nature views have been widely shown to help reduce stress, sky views are beneficial because they can be accessed even in dense urban areas.

4. Cloud Gazing

<a href="https://juliacameronlive.com/basic-tools/morning-pages/">Morning pages </a>are a creative tool devised by the writer Julia Cameron in her celebrated book <a href="https://geni.us/DBoXUYo">The Artist’s Way </a>. To do them, you simply write three long-hand pages first thing in the morning, writing without stopping and allowing whatever thoughts arise to go onto the page. For writers, morning pages are a way of breaking through the pressure of the blank page and opening a line of dialogue with your creative brain. No one has to read them. In fact, you can place them directly into the trash when you’re done if you choose.

5. Morning Pages

Walking meditation is <a href="https://ggia.berkeley.edu/practice/walking_meditation">a form of meditation </a>in its own right, but even if you don’t have a formal walking meditation practice, some form of mindful movement can be calming. Walking is easy and accessible to most people, and for those who feel stuck when attempting a seated meditation, it can help by engaging the body as well as the mind in the act of quiet reflection.

6. Walking

Meditation is great for some people but not for everyone -- including author and designer Ingrid Fetell Lee. Here, she shares some alternatives that can help expand your awareness, calm your mind, and sink into the present moment.

mindfulness

Mindfulness

Can’t seem to meditate? 6 joyful activities for you to try instead

You don't need to sit still on a pillow to get many of the benefits of mindfulness, science shows.
Many people find other ways to quiet their brains, be in the present moment, and reduce their stress.

Meditation Can Seem Hard

Almost everyone secretly meditates, whether they realize it or not.
Most of us pursue some activity demanding absolute presence of mind: if not mountain climbing or sailing or bike racing (where a lapse of attention might mean death), then photography or singing or recreational cookery (where a lapse of attention means you'll screw things up).

We Already Meditate Without Knowing It

Some people simply just aren't a good fit for a traditional practice (particularly those with unresolved trauma). There are some alternatives that would work better.
<ul>
<li>Coloring. Those adult coloring books you see around actually have solid science behind them.</li>
<li>Drumming or playing a similar musical instrument.</li>
<li>Cloud gazing or spending time with nature.</li>
<li>Writing in the morning, whatever comes to your mind.</li>
<li>Mindful walking. Benefits of mindful walking include stress reduction and improved cognition.</li>
</ul>

Meditation Alternatives

You don't need to sit still on a pillow to get many of the benefits of mindfulness, science shows.

personaldevelopment

Personal Development

Can't Manage to Meditate? Try These 5 Stress-Busting, Mind-Clearing Activities Instead

Jules Shuzen Harris, the first African American Zen master, argues that people in the West practice secularised forms of Buddhism or mindfulness, that hide the true meaning of Awakening. He claims mindfulness is also a form of “spiritual bypassing,” avoiding psychological problems in favor of “pretend Enlightenment.”His method is to apply the Buddhist philosophy using not only meditation, but psychotherapy, mainly the Mind-Body Bridging & the I-System (system that regulates mind-body states by calming your default-mode network).

Jules Harris's Beyond Mindfulness

To be aware is not about maximising your state of wellbeing (like in mindfulness), but about about realising (your) true Buddha nature. Our ego puts out a constant fight with us & others, but our true nature is one of connectedness. And every time we sit we re-connect with the true reality of the present moment.Dedicated practice & reaching Enlightenment is a painful process & it's natural to see your ego dissolving as a loss. Quite terrifying actually! It takes a lot of courage & commitment to fight against the ego who is trying to conserve itself.

True Enlightenment vs Mindfulness

For Jules, true enlightenment can still be obtained in the modern world. <ul><li>Understand the Buddhist conception of consciousness and the role of ego in it.</li><li>Understand that clinging to a narrative is how the ego fights back. Know the Skandhas, or the sources of suffering.</li><li>Become familiar with the buddhist realms of existence</li><li>Use the realms to make mind-maps, thus combining Zen philosophy and practice with modern psychology.</li><li>Use the maps as a guide towards deeper investigation and as a starting point in Zazen (Zen meditation).</li></ul>

Jules Harris's Method

Consciousness is unresolved scientific problem. We don't really know what makes us aware. Because it's so hard to define we think of us as made up of matter and spirit. In Buddhism, however, there are 9 level of consciousness:<ul><li>6 senses (touch, hearing, smell, taste, seeing ... & thoughts). Thoughts are considered sensations because they are coming just like the senses.</li><li>Ego: the false feeling there is a static "you".</li><li>Subconsciousness - the part of your mind which operates without your awareness.</li><li>Pure original consciousness based on the Substance. Buddha nature.</li></ul>

Buddhist Consciousness 

We may think Buddhism is about living a world free of desires and pleasures. It's impossible and also not true. Clinging to desire is the problem.Say you are excited about dining at your favourite restaurant, but when you get there you find it closed. It's ok to want to eat your favourite food, but the real problem is when an unexpected event, like its closing, ruins your day.

Desire And Clinging 

In Buddhism, it refers to the 5 aggregates of clinging (the source of suffering). To understand them let's think of hearing a person clapping:<ol><li>form (or material image, impression) - This is the experience of the clapping sound</li><li>sensations (or feelings, received from form) - Is the clap a plesant or displeasing sound?</li><li>perceptions - Noticing the person clapping</li><li>mental activity or formations - We notice he clapped to gain attention</li><li>consciousness - We remember of a story about clapping</li></ol>All of these usually happen in less than a second. Experiences are actually made up of multiple groups.

Skandhas, Why We Suffer

For Buddhists, these 6 realms represent all possible states of existence. They were traditionally conceived as real places, but can also be interpreted symbolically:<ol><li>Heavenly Realm: Life in heaven is a continual round or pleasure, but finite. Gods ultimately die.</li><li>Demigods Realm: semigods are locked into continual struggle with them. They are primarily driven by envy and greed for power.</li><li>Ghost Realm: Ghosts are are described as tormented by hunger and thirst.</li><li>Animal Realm: Animals are run by instinct.</li><li>Hell Realm: The realm of true suffering, which is hate.</li><li>Human Realm: Human beings with agency </li></ol>

The Six Realms of Existence

Jules, proposes to adopt mind-maps (a tool in the I-System) and combine them with the Skandhas and the 6 Realms to get to a better understanding of yourself.<ul><li>Chose a question from one of the realms. Like "What give me pleasure?". Write on the middle of a blank page. </li><li>Using Zazen or simple reflection write how that manifests in you. Unfiltered map. </li><li>Repeat the next day. Over time, as you explore more questions & as you meditate on these issues you will have a repositories of maps that show your evolution in how you describe your reality.   </li></ul>

Using mind-maps in Zen

Jules Harris proposes we interpret the realms psychologically to guide us to make mental maps for ourselves.<ol><li>Heaven (pleasure, comfort): What I am addicted to? What are my desires?</li><li>Demigods (jealousy, arrogance, power): How do I defend my happiness? What am I jealous of?</li><li>Ghosts (lust, hunger): Why am I dissatisfied? </li><li>Animals (fear & instinct): What do I fear?</li><li>Hell (hate): What are the triggers for anger & hate?</li><li>Humans (doubt & change): What's on my mind? How can I improve?</li></ol>You can use meditation to investigate these questions & write the answers as a mind-map.

Using the Six Realms to calm the ego

Zazen, the Zen meditation, can start easy and progress towards complexity:<ul><li>Count breaths & exhalations. Breath in - 1. Breathe out - 2. Do it until you get to 10 & restart. If you notice any thoughts just label them.</li><li>Concentrate on full breath cycle. Count only exhalations.</li><li>Concentrate on "pure" breathing. No counting. </li><li>Shikantaza, or simply resting without any thoughts.</li><li>Study a koan, or a Zen riddle like "What is the sound of one hand clapping?". Ideally done with a teacher.</li></ul>Don't look at these techniques as a progression. You can study koans one session & do counting in the next.

Stages of Zazen

<ul><li>There is no bad Zazen. If you start to appreciate your state or if you get frustrated by your thoughts you are only bringing your ego into the forefront. </li><li>If you get addicted to a good sensation you only get through meditation, you most likely stranded off the path and you should seek support. </li><li>Don't judge your sessions. There is no purpose in Zazen, no good or bad. Just be!</li></ul>

Hints for a better Zazen

A Zen student needs 3 foundational conditions:<ol><li>True Faith: Have faith that everyone has Buddha nature. have faith that you can get to this truth.</li><li>True Doubt: Doubt what seems to be reality. Most of the time the reality are just construct of your ego.</li><li>Powerful Will: Have persistence to keep on the path when you are troubled, worried, frustrated etc. </li></ol>

3 conditions for Enlightenment 

This collection will show you how to direct all of your attention and awareness to the present

mentalhealth

Mental Health

How to Be More Mindful

Jules Harris, the first African American Zen master, makes an argument to go beyond mindfulness towards a more classical views of Buddhism. His method combines psychological interpretation of Buddhist text with psychology.

An effective new approach to Buddhist practice that combines the rigor of traditional meditation and study with the psychological support necessary for practice in modern life. Zen teacher Jules Shuzen Harris argues that contemporary American Buddhists face two primary challenges: (1) “spiritual bypassing,” which means avoiding or repressing psychological problems in favor of “pretend Enlightenment,” and (2) settling for secularized forms of Buddhism or mindfulness that have lost touch with the deeper philosophical and ethical underpinnings of the religion. Drawing on his decades of experience as a Zen practitioner, teacher, and psychotherapist, Harris writes that both of these challenges can be met through the combination of a committed meditation practice, a deep study of Buddhist psychological models, and tools from a psychotherapeutic method known as “Mind-Body Bridging.” Using this unique approach, students can do the real work of awakening without either denying their embodied emotional life or missing out on the rich array of insights offered by Buddhist psychology and the Zen practice tradition.

philosophy

Philosophy

books

Books

An effective new approach to Buddhist practice that combines the rigor of traditional meditation and study with the psychological support necessary for practice in modern life. Zen teacher Jules Shuzen Harris argues that contemporary American Buddhists face two primary challenges: (1) “spiritual bypassing,” which means avoiding or repressing psychological problems in favor of “pretend Enlightenment,” and (2) settling for secularized forms of Buddhism or mindfulness that have lost touch with the deeper philosophical and ethical underpinnings of the religion. Drawing on his decades of experience as a Zen practitioner, teacher, and psychotherapist, Harris writes that both of these challenges can be met through the combination of a committed meditation practice, a deep study of Buddhist psychological models, and tools from a psychotherapeutic method known as “Mind-Body Bridging.” Using this unique approach, students can do the real work of awakening without either denying their embodied emotional life or missing out on the rich array of insights offered by Buddhist psychology and the Zen practice tradition.

Jules Shuzen Harris

Zen beyond Mindfulness

Patañjali was a sage in India who is believed to have authored a number of Sanskrit works, the most prominent of which is the Yoga Sutras, a classical yoga text dating to 200 BCE – 200 CE. Though references to yoga within Hindu scripture had already long existed, it’s believed they were too diverse and complex for the general public, so Patanjali created the Yoga Sutras as a way of compiling already existing teachings into a format easier to follow and understand.

6. Maharshi Patanjali 

There was a saintly woman Gonika, who attained the high truth, the highest knowledge, which she wanted to propagate for the well being of mankind. Hence, she was searching a right person for it. Once, offering a holy water to Sun, while praying, a small fish emerged in her palms and as the water dropped down, it turned into a human child figure. Thus as fallen from palms, he was named as Patanjali (Word – Patan – fallen down Anjali – Palms).He was an incarnation of Shesha i.e. Hooded Cobra, having uncountable skulls (brains or centres of knowledge).

A Popular story about the life of Patanjali, 

As per Indian tradition of knowledge, the origin of Yoga is ascribed to the Hiranyagarbh, a celestial being. In Mahabharat (Shanti parva) Krishna states, ‘Acharyas call me as Hiranyagarbh who is lauded in the verses of Vedas,’ thus, Krishna indentifies himself with Hiranyagarbh. Narrator called him Yogaeshvar in Bhagvad Gita. Yoga-yajnavalkya Smruti describes Hiranyagarbh as original teacher of Yoga, just as Kapil, of the Samkhya system.The science of Yoga evolved for millennia of years, even prior to Patanjali. Vedic Rishis or Seers of hymns have recorded their own experiences and musings.

Hiranyagarbha

Traditionally, Yoga is a precious science of wholesome life, leading to liberation or ‘self realization’. The concept of Yoga has confined to a particular discipline, observed by handful ascetics i.e. Sanyasins, for their own goal of emancipation or self realization.Various rigorous practices like breath regulation, fasting, meditation, devotion to god, an austere and secluded life etc. cumulatively called Tapasya were practiced by them, mostly in the Himalayas.As a result Yoga was somehow alienated from the society as whole; and the number of practitioners of Yoga in society dwindled.

Traditionally In Bharata

History has recorded the advancement of Yoga since Vedic days in different manners like verbal traditions, behavioral patterns of Yogais, scriptures, texts, carvings, caves, idols of gods and Seers. At present India and territories around, have a huge treasure of such records. Many literary records attest that Yoga existed since RgVedic time.India being a Yoga-hub has rich collection of scriptures like Vedas including Upanishadas, Puranas ,Darshanas, Itihas (history), Dharma-grantha (Scriptures), etc. describing different dimensions of Yoga voluminously.

Dimensions Of Yo

As Yoga has a long history, it is hard to define the accurate chronological order of different scriptures or texts, with respect to time, verity of practices and components, etc.Archaeological records found in Indus valley sites display some figures of ascetic postures like Padmasan etc,suggesting that Yoga was practised, well over4000 years.(this portion can be deleted if doesn’t suit)India being a Yoga-hub has rich collection of scriptures like Vedas including Upanishadas, Puranas,Darshanas,Itihas (history),Dharma-grantha(Scriptures),etc.describing different dimensions of Yoga voluminously.

Records Found In Indus Valley 

The science of Yoga evolved for millennia of years,even prior to Patanjali.Vedic Rishis or Seers of hymns have recorded their own experiences and musings. History has recorded the advancement of Yoga since Vedic days in different manners like verbal traditions, behavioral patterns of Yogais, scriptures,texts,carvings,caves,idols of gods and Seers.At present India and territories around, have a huge treasure of such records. Nadbindupanishad – define Yoga as – To be indulged in listing a spiritual (anahat) sound while sitting in Siddhasan is said to be Yoga.

Advancement Since Vedic Days 

Yogatatvopnishad – Describe four types of Yoga – Mantra (recitation), Lay, Hath and Raj.Amrutnadopnishad – describe 6 limbs of Yoga – Pratyahar, Dhyan, Pranayam, Dharana,Tark( logical thinking) and Samdhi. One remarkable statement is found in this Upnishad. It states that Ashitihi shat Shatam chaiv sahstrani trayodash lakchaiko-pi nih-shvasah ahoratr prmantah – 34.  It means in 24 hrs we breath 1,13, 600 it means we breath around 78 times / minute.(Normal breath rate is around 15 to 18 /minute according to western as good as eastern health sciences) It seems author is mentioning about

What Upanishads Says 

pulse rate, as further it says Pranvayu (life energy) is of Red color.Dhyanbindopnishad– describes different mudras, pranayam with location and functions of different Nadis (life force carriers), bandhas, meditating upon Vishnu, contemplating on Aumkar (pranav).Yogatatvopanishad– It mentions that individual being has many limitations or demerits like – craving, shyness, fear, anger, laziness, hunger, etc which can be overcome only by practice of Yoga of different kinds as HathYoga, LayaYoga, MantraYoga and RajYoga.

There are number of Puranas describe Yogaic concepts directly or indirectly and following are some selected descriptions about Yoga.Agni Puran – defines Yoga – ‘To know Brahman in total is Yoga’. The technique to conquer senses by knowledge, renunciation and Pranayam.Kurma Puran–describes two types of Yoga – Abhav and BrahamGaruda Puran–mentions about three types of Yogai–Bhautik, Kshatr (warrior) and Anthyashrami.Vishnu Puran–defines Yoga–‘To unite that power of Mind(Chitta) to Brahman is called as Yoga’.Shiva Maha puran– states about MantraYoga, sparshaYoga, BhavYoga, AbhavYoga and MahaYoga

What Puranas Says 

1) Popular Darshan – Patanjali Yoga is sacred Darshan, authored by Sage Patanjali. Darshan is philosophical system.‘ It means perception of ‘truth’ through pure mind and intellect together (reasoning). Those are not mere collection of information and descriptions but are the essence of direct perception or experiences of Seers or Rishis.2) Chief aim is to describe Yoga i.e. science of Self-realization or liberation.3) A Complete condensed set of principles and techniques of Yoga.

The major characteristic features of Patanjal Yoga sutras are:

Divided in 4 chapters –Samadhi pad — 51 AphorismsSadhan pad – 55 AphorismsVibhuti pad – 55 AphorismsKaivalya pad – 34 Aphorisms4) Focus on–Chitta(causal mind)as cause and end both, for the Klesh(pain).Many ways and means to rule out Klesh and attain complete sense of contentment,are helpful in stress,depression,anxieties,etc.5) ‘Sarvabhaumtva’– i.e.Practices transcend the conditions like class, time, place, period,etc.6) Abhyas(constant practice) and Vairagy(dispassion),Ishwarpranidhan – through pursuing Aum, path of 8 limbs,Pratipakshbhavana, etc are important practices towards Liberation.

....

Patanajali Yoga sutra has both oral as well as textual tradition of Yoga. It is acknowledged by traditional Vedic schools as the authoritative source on Yoga. It is bouquet with everlasting fragrance, contrast to its modern western transplanted forms, containing classical Indian ideas about: Definition of Yoga, Features of Chitta (causal mind) and its modifications, the techniques and practices of restraining Vritties and meditation, culminating into super consciousness.

Patanjali Yoga Sutras

here and hereafter (consequent rebirth) and the metaphysical foundation and description leading to mystical powers. Different spiritual powers as a result of Yogaic practices and how to renounce them while leading Liberation.Considering available space here, it is difficult even to enumerate all the 195 sutras: aphorisms, so let us have glance at some important aphorisms (especially those are applied part) and subjects dealt in sets of aphorisms in different chapters.

Mechanisms of ‘karma‘ or action in the world: 

Vashishth muni defined Yoga in Yoga-vashistha as – technique of conquering world.Gita defines it as: equanimity is Yoga. Many such definitions are seen in philosophical works. Patanjali’s definition strikes directly to the core of the subject. In next sutra, he states that when one can inhibit such modifications, he or she would attain Self or fundamental character (spirit).Then the ‘Drashta‘ i.e. seer realizes or establishes in his own vital or fundamental character (spirit) or Brahman.Yogavasistha a discussion about liberation between Rev.

Yoga Vashishth 

When an actor is playing some dramatic role and has a makeover, it is difficult to recognize him or her, but when the makeover and drapery is put off, it is very easy to notice the person. In the same way, when a seer is not associated with any Vritti, he or she can realize his or her Self or fundamental character.An actor can put off the makeover within couple of minutes, but it is not easy to dissociate or restraint Vrittis. It takes a long time, even many lives to realize ‘Self’. Patanjali has prescribed two chief instruments of this restraint

Realization Of Self Character 

are those two chief means of restraint (self-restraint).Abhyas means a persistent repeated practice (of anything). Vairagy is disinterestedness and dispassion.Patanjali further describes these two faculties as: Endeavor to settle in that (self or fundamental character) state, is Abhyas or in state of Chitta vritti nirodhPatanjali has mentioned two levels or types of Vairagy –Vahsikar Vairagy – A perfect mastery over craving towards any object (or subject) either tasted (experienced) or not.

‘Abhyas’ and ‘Vairagy’ 

Par Vairagy – It is highest level of non-desire, even for the virtues (possible only), when one attains the ultimate ‘Purush’ i.e. supreme being.By explaining different levels of Samadhi, obstacles to the same and some very effective techniques to overcome them, especially ‘Ishwar-pranidhan Patanjali has defined the destination of whole mission or journey.

Par Vairagy 

– deals with different techniques and disciplines to be persuaded as to achieve the goal: Samadhi.In this chapter, he states the Kleshas(psychological dispositions)are the cause of pain experienced by an individual and which ultimately leads to an endeavour for overcoming the same.He assures that, Ashtang Yoga is a perfect set of instruments to eradicate the Avidhya(a chief Klesha– idea contradicting to truth).The perfect awareness of Purush the fundamental reality is attained, when spiritual illumination arises after eradicating all impurities, by practicing eight limbs of Yoga.

Ch -2 Sadhan pada 

Ashtang Yoga –Yam, Niyam, Asan, pranayam, pratyahar,Dharana, Dyan and Samadhi are eight limbs of Yoga.Ashtang Yoga is complete set of 8 instruments, which are called as Angas (limbs). Though Patanjali has put them in a sequence, it doesn’t mean that it is to be practiced one after the other, each limb has its own separate as good as collective significance. The whole set is divided in two parts, Bahirang and Antarang. It is general convention that, first five Limbs i.e. Yam, Niyam, Asana, Pranayam and Pratyahar form a Bahirang and last three limbs i.e.Dharana, Dhyan and Samadhi form Antarang.

Ashtang Yoga 

But some scholars, Acharyas consider Pratyahar as a part of Antarang. Bahirang means exterior set of limb and Antarang is an interior set, having their own features as –Limb 1 – five yamasComponents of Yama:Ahinsa, Saty, Astey, Brahmacharya and Aparigraha are five YamasFive disciplines to be observed to maintain good and harmonious relations to all other constituents of universe. Ahinsa= Non violence, Saty= observance of truth, Astey= non stealing, Brahma-chary = celibacy and A-parigraha= abandoning collections or gifts.

The 5 Disiples For Good Relati

Limb 2 – five niyamsShauch = Purity, 2. Santosh= Satisfaction, 3.Tapas=Penance, 4. Swadhyay= Self study and 5. Ishwar-pranidhan= Contemplation on god are five Niyams. Limb 3 – AsanAsan (posture) is to remain steadfast and at comfort.Limb 4 – PranayamAfter it, (attaining posture), there is possibility of cessation of inhalation and exhalation of breath. Limb 5 – PratyaharPratyahar is to withdraw sense organs from their respective objects of pleasure.

5 Niyams , Asan , Pranayam ,  Pratyahar 

– deals elaborately with Sanyam or Antaranag Yoga and different spiritual achievements as result of it.Limb 6 – DharanaDharana is confinement of causal mind in particular area (object)Limb 7 – DhyanMeditation is uninterrupted flow (of mind) towards one and single object.Limb 8 – SamadhiWhen there remains only a consciousness of object of meditation (not of anything else) is Samadhi.These three together is Sanyam.

Ch -3 Vibhuti pada

– deals with the law of Karm or action, effects of passions here and hereafter, Jivanmukti and Videhamukti the two states of liberation.

Ch -4 kaivalya pada 

The perfect awareness of Purush the fundamental reality is attained, when spiritual illumination arises after eradicating all impurities, by (persistent) practicing eight limbs of Yoga.Vasishth Muni and Bahgwan Shriram define Yoga as –" Yoga is that skill which makes one i.e. Jiv (easy) to conquer (mundane) world."

Conclus

Patanjali Yoga Sutras – Ancient Indian Wisdom

Mindfulness is the practice of becoming more fully aware of the present moment—non-judgmentally and completely—rather than dwelling in the past or projecting into the future.It generally involves a heightened awareness of sensory stimuli (noticing your breathing, feeling the sensations of your body, etc.) and being "in the now."

What Is Mindfulness? 

If you are experiencing thoughts that cause great discomfort or unease, it might be time to begin a mindfulness practice to support coming back to the here and now, which can significantly reduce your level of stress.

Should You Practice Mindfulness? 

While mindfulness has origins in Eastern philosophy and Buddhism, there is no necessary religious component to mindfulness. Anyone with any belief system can enjoy the benefits of mindfulness.

Is Mindfulness Related To A Religion? 

<ul><li>You are struggling with feelings of anxiety or depression. </li><li>You feel distracted or find it hard to concentrate. </li><li>You feel stressed. </li><li>You have a hard time practicing <a href="https://www.verywellmind.com/can-self-compassion-make-you-happier-4159536">self-compassion </a>. </li><li>You struggle with overeating or excessive snacking. </li><li>You tend to focus on negative emotions. </li><li>Your relationships with others are not as close or as strong as you would like. </li> </ul>

You Should Try Mindfulness If...

<ul><li>Pay attention : Take the time to notice things in the world around you, including your own feelings, senses, and thoughts. Focus on slowing down and enjoying the things you are experiencing.</li><li>Focus on the moment : Rather than thinking about the past or worrying about the future, try to just take in what is happening right in front of you. Being present in the moment can help you feel more mindful and aware.</li><li>Try mindfulness meditation : Regular practice of mindfulness meditation has benefits for your physical as well as your <a href="https://www.verywellmind.com/mental-illness-and-stigma-2337677">mental health</a></li></ul>

How To Practice Mindfulness? 

<ul>
<li>For those who tend to get "antsy" during meditation, there are other ways to ease into the practice of mindfulness.</li>
<li>Gardening, listening to music, and even cleaning the house can become a practice in mindfulness if you take the right approach.</li>
<li>Focus on the present and quiet that voice inside—the one that offers the running commentary on what you’re doing, what you’ve done, and what you will be doing.</li>
<li>The goal isn't to silence what is happening in your mind.</li>
<li>Instead, observe your thoughts without judgment and gently bring your focus back to the present when you notice your mind wandering.</li>
</ul>

Other Tips To Practice Mindfulness

As Eastern practices gain more popularity in the West, mindfulness has been paired with <a href="https://www.verywellmind.com/cognitive-therapy-for-stress-relief-3144920">cognitive therapy </a>. Research shows some very promising results in a number of different areas. Practicing mindfulness, mindfulness-based cognitive therapy (MBCT), and mindfulness-based stress reduction (MBSR) have all been found to be helpful with the following concerns.<ul><li>Anxiety disorder</li><li>Depression</li><li>Relationship issues</li><li>Eating disorders</li><li>Stress management</li></ul>

Impact Of Mindfulness

<ul><li>Try an app. If you are new to the practice of mindfulness, using an app that provides information, resources, and guided practices can be helpful for getting started.</li><li>Practice focusing on one thing at a time. Multitasking can leave you feeling distracted, so try simply concentrating on one task with your full, focused attention.</li><li>Go for a walk. Spending time outdoors on a gentle walk is a great way to live in the moment and observe the sights, sounds, and sensations of the world around you. </li><li>Be kind to yourself. Mindfulness is also about accepting yourself and treating yourself with compassion. </li></ul>

BONUS: Mindfulness Tips

While research suggests that mindfulness has a wide range of benefits, that does not mean that it is without potential adverse effects. One study on the impact of intensive meditation found that more than 60% of participants experienced at least one negative effect.Some possible pitfalls include:<ul><li>Increased anxiety or depression</li><li>Increased stress levels</li><li>More physical and somatic complaints</li></ul>Research also suggests that higher levels of self-focused attention can lead to worsened mental health. This includes decreased ability to manage pain and increased anxiety.9

Potential Pitfalls

It is important to note that context can play an important role in outcomes. Mindfulness used in a therapeutic setting and led by a trained professional may be more likely to produce desirable results while practicing alone or in a group without training or supervision may be more likely to produce unwanted effects.Other pitfalls to watch for include expecting a quick-fix or thinking that mindfulness is a cure-all. Remember that it takes time, may not be appropriate for every problem, and may work best when used in conjunction with other therapies or treatments.

So, Should I Practice Mindfulness Or Not? 

Mindfulness involves being purposely aware of the moment including your thoughts, sensations, and feelings. Learn about the benefits of mindfulness.

All About Mindfulness 🪴

We feel stress when something we care about—something we value—is threatenedWe might feel stress over money because we value money. We might feel stress over a big presentation to our CEO because we care about what the CEO thinks of us (we care about our career)Knowing this, highly successful people realize they are feeling stress and pause to ask: what is my body telling me? What is it that I care about, that I think is threatened? When you have that answer, it’s easier to thank yourself for the warning sign and focus on taking action within our scope of control

Stress as a Spotlight on our Values

Successful people control their breathing, to control their physiology<ol><li>INHALE through your nose, counting to four very slowly. Let the air fill your lungs completely.</li><li>HOLD your breath to another count of four.</li><li>EXHALE through your mouth, to a count of four.</li><li>HOLD your breath again for the same count of four.</li><li>Repeat from step 1.</li></ol>

Control your physiology

Highly successful people reframe negative experiences into growth experiences (but, first calm yourself with BOX BREATHING)Focus on reflecting on what went wrong or is going wrongArticulate on what can be done to solve the problem or what can I learn from the experience<a href="https://biglifejournal.com/blogs/blog/fixed-mindset-vs-growth-mindset-examples">Fixed vs Growth Mindset</a>

Reframe With a Growth Mindset 

<ul><li>Find time to exercise</li><li>Get sufficient sleep (doesn't need to be 8 hours)</li><li>Take time to meditate regularly to improve our ability to be in the MOMENT especially during stressful situations</li></ul>

Take care of Body and Mind on a regular basis

Keeping calm under stressful environments

7 Ways Successful People Stay Calm At Work

Why you should know about mindfulness meditation ?The answer is just simple , mindfulness meditation is the best way to be more effective and more focused in your work . If you are the one who is working a lot but not getting a better result or you are not able to focus on your studies . Then I suggest you to have a look on this amazing technique because the after results will amaze you .. Now I am going to tell you the benefits of mindfulness meditation that can inspire you to try it once in your life .

Mindfulness Meditation And It's Impact 

What are the Benefits of mindfulness meditation ? Our ancestors has given us the knowledge of meditation , but instead of getting benefits we are ignoring it. Meditation has many benefits , sharing you a simple technique of meditation that may benefit you a lot . Here are some benefits of mindfulness meditation . • It gives you relief from your stress . • Improve your sleep . • Even you can get relief from lower blood pressure and heart disease. • It makes you strong enough towards your work . • You can easily focus on your goals . • Mindfulness meditation helps in controlling your senses .

Benefits Of Mindfulness Meditation 

• Developing self awareness • Increasing imagination and creativity . • Increasing patience and tolerance .

Mindfulness meditation is the best way to acquire knowledge and to improve your work efficiency and much more . 

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Mindfulness meditation practice | exercise for beginners

Self-Soothing is a very overlooked but necessary part of the wellbeing and selfcare of a Temporal Lobe Epilepsy Patient, You may find You can adapt it to Your Mental Illness or even just a stressful living situation that needs easing. Read on and find out! Basically, Self-soothing is to distract Your overworked mind. Calm it down. Centre Yourself again.

Self Soothing And Temporal Lobe Epilepsy 

I have a situation where My mind is hyper-vigilant about security and fear. It creates stress, migraines, allergies and chronic pain because I am also Temporal Lobe Epileptic. It’s a side effect that I picked up from the way a Person treated Me and this is how My Brain has reacted to it. SO I have to do a lot of self-soothing. It is hard to devote time to, but well worth it. Think of it as a Vitamin S. Self-Soothing creates an endorphin rush, giving pleasurable feelings toward the end, when You are more in control again.

Why Self Soothe?

• Dialectical Behaviour Therapy (don’t block the emotion, deal with it, won’t come back in other ugly ways)• Having a companion or loving partner. E.g. love.• Hugs• Breathing exercises• Chanting mantras• Singing• Playing an instrument or listening to music• Mandalas• Detailed Art and Craft• Flotation tank, sea water• Feng shui• Meditation/Mindfulness• Bathing• Drinking tea• Favourite foods• Olfactory stimulation• Accomplishments• Cleaning• Deportment• Be positive• Find spiritual connections• Find self meaning• Read• Exercise• Pets time• CBD oil• Sleep• Massage• Sex stuff

These Are Some Ways To Self Soothe...

Colour therapy  (or chromotherapy) is an alternative remedy that uses colour  and light to treat physical or mental health by balancing the body’s energy centres, also known chakras. Ever hear Someone say They loved Colouring-in with a certain colour on a particular day, or wearing a particular colour for a particular mood? This concept dates back to ancient Egyptians who used sun-activated solarium rooms constructed with coloured glass for therapeutic purposes. Imagine having a sun-activated solarium with coloured glass just to play around with Your Chakras! I’m in!

COLOUR THERAPY IS GREAT!

The Hare Krishna Maha Mantra, said over and over, as designed, is reiterating to the mind. As Our Brains have plasticity, They can heal physically. THE HKMM retunes the mind and gives it incidental pathway healing. Microaggressions, or routine slights, can trigger psychological stress, distress, and trauma. “It’s not the incident that causes stress, distress, or trauma; it’s the helplessness in the face of the incident.” One of the most common coping mechanisms is anger, which fuels riots, vandalism, and other destructive behaviours.

Chanting Mantras To Self Soothe

• Being Outside at 13-14°C • 7 minutes of exercise at a time • Ageing • Sleep more • Short commuting • Time with Family and Friends • Fresh Air and Sunshine • 100 hours per year of helping Others • Smiling • Meditation • Looking forward to things

Scientifically Proven Ways To Make You Happy 😊 

THE ELEPHANT IN THE ROOM… MENTAL ILLNESS!Sanity does not live anywhere in or out of the body. It is a conglomerate of many things, real and/or not real… Amanda Johnston 11 August 2013

Mental Illness

Amanda Johnston, the Author and sufferer of Temporal Lobe Epilepsy Self-Soothing is a very overlooked but necessary part of the wellbeing and selfcare of a Temporal Lobe Epilepsy Patient, You may find You can adapt it to Your Mental Illness or even just a stressful living situation that needs easing. Read on and find out!…

Self-Soothing

How often do you catch yourself fantasizing about a scenario when you finally buy that dream car, or when you finally visit the place you always wanted to go. If you are like me then the answer might be not very often. We become so immersed in this fantasy that we forget that it is simply a projection of yourself in the future. What makes this so alluring is the fact that you can vicariously enjoy the process of watching yourself living the best life you are able to live.

The Pursuit of Happiness

When you are involved in crafting this perfect life for yourself, you remain oblivious to the fact that you are applying a condition to happiness. You tell yourself "I will finally be happy when I have X or when I have done Y". By doing this you are subconsciously telling yourself that you cannot be happy now.

You also become oblivious to the fact that all you can experience is the present moment, you might think that you will be happy in the future and let's say you reach your fantasy, even then you won't be happy. Because you are simply unable to become content in the present. You will experience a fleeting moment of bliss and then you become accustomed to it, then you will find something new to project your happiness into.

I am struggling with this tendency as well and so far am not sure what I can do to be happy. If I have no idea what the present moment feels like then how can I be happy in the present moment?

Luckily, you can train your mind to reside in the present moment through meditation. Learning to meditate is a tedious and effortful process and I would rather take the easy way out by mindlessly consuming rather than learning to become mindful. But what meditation provides is a way to understand the mechanism of the mind. Only when you understand how the mind works, you can make it work for you.

Training The Mind

The problem as of right now is that the mind is absolutely wild and untamed. It makes projections based on what it is accustomed to and that is leading to a life of dissatisfaction. So if I want to live a meaningful life and learn to become happy in the moment, then I must have some form of mastery over my mind, and meditation is a tool that provides me with the necessary resource for this grand feat.

This helps me stay committed to the practice

Why does happiness last only a moment and leaves a bittersweet aftertaste?

Find 100+ Facts about Meditation  - Curated from inspiring sources like Books, Podcasts & Articles - Genuine Insights from like-minded Users like You!