The Importance of Dreams for Mental Health

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The Importance of Dreams for mental health

Posted: 23 Apr 2008 06:31 AM CDT

To understand the cause of all mental conflicts and diseases, we must understand that the mind comprises a conscious part and a sub conscious part.

Conflicts and mental turbulence occurs because we cannot reconcile our conscious part with what is going on inside the deeper realms of the mind. Further, the subconscious mind itself is the home of many negative thoughts that are in a constant tussle with each other.

The aim in yoga psychology (as also in the modern psychology that we are aware of) is to reconcile these conflicts and bring them in harmony with the conscious mind.

How the subconscious is formed

According to Swami Satyananda every action has a momentum. At the end of every momentum a seed is dropped into the subconscious, which is a memory of that action. These 'seeds' are called Samskaras in yoga or archetypes in psychology.

The mind has a way to bury unpleasant memories and negative experiences into its depths. So the subconscious is a cumulative memory of countless experiences and thoughts including negative emotions.

Dream analysis is an important part of psychology wherein suppressed unconscious material is discovered and then released. The practitioner introspects on the subconscious messages that are being perceived by the dreaming mind.

The yoga solution

The yoga counterpart of this is 'antar mouna' (inner silence). This is a meditation technique in yoga which helps in performing the same function.

There are 2 main differences between conventional dream analysis and the yoga technique of 'antar mouna'. In antar mouna, you are your own psychologist. There is no other person doing it for you. The second important difference is that in 'antar mouna' the aim is to remain fully conscious at all times. In dream analysis that is not the case.

In this yoga technique you are taught to bring out your unconscious thoughts by provoking them and then witnessing the thought pattern. According to Swami Satyananda, when a thought comes into your mind, you can break out of the conflict by learning to remain just a mute witness to it. If you become involved in it, then it will go back to be recycled at a later date. Therefore, you are encouraged to be a witness to the thought pattern and then throw out the worthless thought.

In antar mouna you are taught to see your mind as it is now and proceed into the state of thoughtlessness. You are taught to be aware of your dream in the conscious state. Once this is achieved, you can also learn to be aware of your dream in the sleeping state.

This yoga technique when learnt, helps to resolve the deepest of fears and neuroses and brings about a calmness and tranquility in every day life. You can learn to communicate with the psychic level of your awareness which forms the bedrock of all dreams and visions.

By Arun Goel

The 3 step approach to a positive attitude

Posted: 24 Apr 2008 01:56 PM CDT

The essence of yoga is to be positive in any situation that we find ourselves in.

When we are positive, we find that our interactions with the world and ourselves become brighter, more productive and perpetuate the 'feel good' factor. This in turn makes us healthier and more peaceful.

But how do we develop this positivism. The answer can be found in 'Attitudinal' Yoga.

According to this concept of yoga, the path to a positive attitude can be found through a 3-step approach, namely,

Awareness

Acceptance; and

Attitude

Let us examine these three components:

Awareness:

The first step is to be aware of what and how we are thinking. We must train ourselves to be aware at all times of how our mind is working – the thoughts, thinking patterns and tendencies. Make this a habit. If it is difficult, the meditation technique of antar mouna and Yoga Nidra are methods which help us do this. These techniques help in the withdrawing of our senses to introspect.

Acceptance:

Awareness, however, brings about a heightened sensitivity to the issues. We tend to become judgemental and critical of ourselves or of others. This has the danger of sending us into a vicious cycle of negativity UNLESS we learn to accept what we see and understand.

Have an attitude that "it is ok" to think how we are. Just be a witness to this fact and believe that God likes us for what we are. This acceptance leads to a genuine love and compassion, which forms the bedrock of positive thinking.

For example, if you are angry with your partner for not doing something as per your wishes, accept that it is natural for you to face such emotions. Accept that it is because of certain archetypes or 'samskaras' that lie embedded in your subconscious. Likewise, accept that it is okay for your partner to behave that way, which is based on his perception and the elements embedded in his subconscious.

With practice, you will find that this helps in surmounting negativity to a large extent.

Attitude:

Once we have accepted what lies within our thoughts, we can actually start working upon how we 'want' to look at that particular person, situation or thing. Yoga techniques assist us in changing our attitude. The 'Sankalpa' or resolve that we set in Yoga Nidra helps in shaping our mind. This resolve in yoga is always in the nature of a positive statement – such as "I am becoming more positive every day". Such inputs fed into the mind help in shaping our attitude into one of positivism.

Let us look at changing attitude with the following example. Suppose you have a negative attitude toward someone. So much so that he puts you in a bad mood the moment you see him. For a moment, find just one small thing or quality in him that you do like. Now remember that one positive thing whenever you meet or interact with him. Gradually, you will see that your feelings towards him will become more positive and things start looking up.

Following these three guidelines and you will find yourself becoming more positive. Remember that every thought generated in the mind is also experienced by every cell in the body. That is why on a 'good' day you feel yourself exercising better with more flexibility, while on a 'bad' day you feel stiff and lethargic.

Ultimately, positive thinking affects the body vibrations in a positive manner. This in turn, affects the vibrations around us, which, in turn, affect the situations around us. This helps in relieving our suffering and leading a harmonious life.

By Arun Goel

Source: healthandyoga.com

Vibrating Colours

Posted: 25 Apr 2008 08:31 AM CDT

We can learn a great deal about how color vibration affects us just by observing and playing around with the different colors. Think about how it makes you feel when you step outside on a bright and sunny day. The gentle blue sky is showering us with calm. Blue helps us feel more positive like a "breath of fresh air" . Blue skies bring a sense of wellness to us. We feel as though "the sky's the limit" . This color vibration is very healing and opens the body to health and wellness.

On any day when you are feeling like you need a little boost, try wearing red. The vibration of the color red is invigorating. This color will raise your energy level. Think about a time you may have been driving down the street enjoying the beautiful sunny day and in the rear view mirror you see a flaming red fire engine with lights flashing. Your heart begins to race and your blood pressure rises. The vibration of red can invoke a sense of taking action.

Take note of how it feels to walk into a dimly lit grocery store. You may feel like you just can't find what you are looking for. The colors on the cans and boxes don't jump out. Try shopping someplace that has lots of windows for natural lighting and bright lights. Products that you many not have noticed before stand out. Companies understand that in order for their products to get noticed, they must be packaged in colors that evoke emotion. Kid's products have primary colors that give a feeling of joy and playfulness. Products for relaxation have light blues and earth tones that are calming to the consumer.

One of my favorite colors is yellow. It's a very radiant and energizing color. Yellow is related to learning and intelligence. The vibration of yellow can help open us up for new knowledge. Do you have a test or a new challenge ahead at work? Bring some fresh sunflowers into your environment. They will increase alertness, bring a flow of energy and increase comprehension. Yellow also emits a vibration of peace and joy.

We not only see colors in our surroundings, we feel and experience their energy. We are affected by each color's vibration frequency. I would encourage you to do a simple meditation on color to become more aware of how you personally feel with certain colors. As you sit quietly with eyes closed, repeat the name of the color, slowly, in your mind or audibly. Picture that color surrounding you. Become aware of feelings that may come up and how your emotions and body react to the color.

Have some fun with the vibration of colors. Wear a color that makes you feel good even if you've never worn it before.

Source: healthandyoga.com

Fire Meditation

Posted: 04 May 2008 09:52 AM CDT

Mental concentration: Direct focusing of the conscious mental faculties on a single subject without distractions.

Fire Meditation. Relax and get comfortable Close your eyes and take three deep breaths. Mental Concentration Technique. The fire element heats, burns, and transforms. It can also be powerfully focused to a pinpoint, like a laser beam. It is this inner fire that once activated can help you make decisions about your life from a place of power, commitment, and completeness.. This fire needs to be ignited and focused to strengthen and sharpen us, so we can stand by our choices.

Now bring to mind the last year of your life--the roads you have taken and the roads you have not taken, the paths you have walked on and the paths you have neglected, your comings and goings, relationships, working situations, health, financial situation-all the deep energies that have moved you.. Ask yourself, "What are the energies that have been calling me this year?"

The Fire in the Belly Breathe in deeply and relax completely. Allow your body to be centered and supported by the earth upon which it resides. As you breathe in and breathe out, open yourself to deeply connect your own being with the ever-present abundance of being ness that is everywhere at all times. As you breathe in and breathe out, let go of distractions of the superficial mind.

As you contemplate this question, you may begin to begin to feel a certain focusing energy that you can breathe into the solar plexus. Feeling this focus, allow yourself to become into contact with the energy of fire. Begin to burn away the nonessentials. Begin to burn whatever you are carrying that is not necessary for your growth at this time. Allow yourself to visualize unnecessary materials, places, and activities literally burning away, giving you more time and freedom to focus on what is truly important to you.

Feel the power at the root of your being, the power of abundance, the earth-based power that becomes the vessel that can support the great waters of feeling and form. As you breathe, feel your passion and your convictions. Feel what it is that you really care about, the things you want to do before you die.

Relax your shoulders, the back of your neck, and your spinal column all the way down to the tailbone as you begin to feel the alignment between your first and second chakras, the root and the sacrum, the energy centers of abundance and feeling. As you do so, bring your attention upward to the solar plexus, allowing the energies from the first and second chakras to begin to move upward as you direct your breath energy to the solar plexus.

What do you feel in your depths is the most important thing for you to accomplish in the next six months of your life? Be Here Now! When you notice your thoughts wandering astray, say to yourself "Be here now" and gently bring your mind at the point where you want it.

Allow your mind to receive a message about whatever your emerging priority is at this moment in your life. You are not creating it consciously: you are not deciding it but are instead allowing it to emerge from your abundance and your passion, and from there allowing it to move into your power.

Notice how you are able to bear the heat without getting burned. This is the power of the third chakra--to glow like a coal and still be able to hold that burning energy because it has begun to move into focus. As you offer to the fire and burn away more and more of that which is not necessary to you, you will be able to focus more strongly on what is important.

Music Therapy may Aid in Easing Depression Symptoms

Posted: 05 May 2008 09:52 AM CDT

A recent review of five small studies has cited that music therapy might aid in easing depression symptoms but its efficacy as the sole intervention is not necessarily true.

While, the findings of 4 studies indicated reduced depression symptoms in participants receiving music therapy compared to those who did not, the fifth study did not show any difference as such. In fact, advantages of music seemed to be highest when therapists used theory-based therapeutic techniques rather than "winging it."

The study was led by Maratos, head of profession for Arts Therapies at the Central and Northwest London NHS Foundation Trust,

"In the four studies where there was an impact, there was a very coherent theoretical framework, a very coherent explanation of what went on in the session and obvious reasons why the therapists were there. In the study that showed no effect, there didn't seem to be any theoretical underpinning to the intervention. We have no idea why the therapist was there, really," said Maratos.

Therapeutic interventions included listening to music in groups, body movement and painting to music, and improvised singing. And regular reviews described evidence-based conclusions about medical practice after taking into account both the content and quality of existing medical trials on a topic.

The researchers aimed for finding randomized controlled trials that compared music therapy with other, more traditional interventions for depression. However, they discovered a lack of rigorous research. The researchers did not pool the results for meta-analysis due to little or no uniformity in study approaches, study populations or therapeutic techniques.

According to Maratos, even though the fifth study did not meet reviewers' eligibility criteria, it was included because it was the only study with a certified professional coordinating the sessions.

Music therapy was defined by the reviewers as an intervention planned to improve health status that included musical interaction between therapist and patient within a structured theoretical framework and in which outcomes were born of music, talk inspired by music or therapeutic relationships. Conversely, each study author had his or her own definition of standard care which included pharmacological, routine hospital and cognitive therapeutic treatment.

While 3 studies focused on adults above 60, 1 study looked at adults between ages 21 and 65; and 1 focused on 14- and 15-year-old adolescents.

Even though the studies did not come up with a particular cause-and-effect relationship between music therapy and clinical improvement in depression, a positive correlation was found identified. The researchers assigned the disproportionate results to the wide-ranging uses of music by therapists in the studies and the relative weakness of some researchers' methods.

The scientists discovered abnormally high levels of participation and compliance among patients receiving the interventions.

Shara Sand, Psy.D., clinical assistant professor of psychology at Yeshiva University in New York City, seconded the researchers' conclusion that meta-analysis was not possible in the review, but insisted that the evidence of music's influence on mood makes the research question interesting.

"It does make me wonder: What is standardized treatment [in music therapy]? There's really a whole avenue of research that should be done," said Sand.

She also said that music therapy may broadens the range of interventions available to people who might shy away from traditional approaches, saying "There's often an isolation and alienation; a difficulty connecting and with relatedness" for people with depression, and the music therapy might offer a less threatening option.

The review is published in the most recent issue of The Cochrane Library, a publication of The Cochrane Collaboration, an international organization that evaluates medical research.

Source-ANI

Compassion Meditation Changes the Brain to Be Empathetic

Posted: 07 May 2008 11:31 AM CDT

Being compassionate is no longer a feeling that is imbibed within you as your attribute, because according to a new research, such feelings can be cultivated in the brain courtesy meditation, which can make a person more empathetic to other peoples' mental states.

Researchers at the University of Wisconsin-Madison said that cultivating compassion and kindness through meditation affects brain regions that can make a person more empathetic to other peoples' mental states.

The study was the first to use functional magnetic resonance imaging (fMRI) to indicate that positive emotions such as loving-kindness and compassion can be learned in the same way as playing a musical instrument or being proficient in a sport.

The scans revealed that brain circuits used to detect emotions and feelings were dramatically changed in subjects who had extensive experience practicing compassion meditation.

The research suggests that individuals - from children who may engage in bullying to people prone to recurring depression - and society in general could benefit from such meditative practices, said study director son, professor of psychiatry and psychology at UW-Madison and an expert on imaging the effects of meditation.

son and UW-Madison associate scientist Antoine Lutz were co-principal investigators on the project.

The study was part of the researchers' ongoing investigations with a group of Tibetan monks and lay practitioners who have practiced meditation for a minimum of 10,000 hours.

In this case, Lutz and son worked with 16 monks who have cultivated compassion meditation practices. Sixteen age-matched controls with no previous training were taught the fundamentals of compassion meditation two weeks before the brain scanning took place.

"Many contemplative traditions speak of loving-kindness as the wish for happiness for others and of compassion as the wish to relieve others' suffering. Loving-kindness and compassion are central to the Dalai Lama's philosophy and mission," said son.

"We wanted to see how this voluntary generation of compassion affects the brain systems involved in empathy," he added.

In the study, the controls were asked first to concentrate on loved ones, wishing them well-being and freedom from suffering. After some training, they then were asked to generate such feelings toward all beings without thinking specifically about anyone.

Each of the 32 subjects was placed in the fMRI scanner, and was asked to either begin compassion meditation or refrain from it. During each state, subjects were exposed to negative and positive human vocalizations designed to evoke empathic responses as well as neutral vocalizations: sounds of a distressed woman, a baby laughing and background restaurant noise.

"We used audio instead of visual challenges so that meditators could keep their eyes slightly open but not focused on any visual stimulus, as is typical of this practice," said Lutz.

The scans revealed significant activity in the insula - a region near the frontal portion of the brain that plays a key role in bodily representations of emotion - when the long-term meditators were generating compassion and were exposed to emotional vocalizations. The strength of insula activation was also associated with the intensity of the meditation as assessed by the participants.

Activity also increased in the temporal parietal juncture, particularly the right hemisphere. Studies have implicated this area as important in processing empathy, especially in perceiving the mental and emotional state of others.

"Both of these areas have been linked to emotion sharing and empathy. The combination of these two effects, which was much more noticeable in the expert meditators as opposed to the novices, was very powerful," said son.

The study is published in the Public Library of Science One.

Source-ANI

Yoga can Help Improve Stability and Balance Among Elderly Women

Posted: 09 May 2008 10:12 AM CDT

Researchers at Temple University say that a specific type of yoga can help improve stability and balance in women over age 65 and, thereby, help prevent falls.

Dr. Jinsup Song and researchers at the School of Podiatric Medicine and the College of Health Professions examined the gait and postural stability of 24 elderly females who were enrolled in an Iyengar yoga program, specifically designed for those over 65.

At the end of the nine-week program, the researchers found that the participants had a faster stride, an increased flexibility in the lower extremities, an improved single-leg stance, and an increased confidence in walking and balance.

Song and his colleagues suggest that improving balance and stability through yoga may help reduce the risk of falling, as these are two areas that are often deficient when fall occurs.

"We were very impressed at the progress our participants made by the end of the program. Subjects demonstrated improved muscle strength in lower extremities, which helps with stability. There was also a pronounced difference in how pressure was distributed on the bottom of the foot, which helps to maintain balance," said Song, the principal investigator of the study.

Song and study co-author n Garfinkel, Ed.D., a certified senior Iyengar Yoga instructor, consulted renowned yoga master B.K.S. Iyengar to craft a specific yoga program of poses tailored to the elderly who have had little to no yoga experience. The use of props in the Iyengar program allows participants to gradually master the poses while building their confidence level.

"In the past, similar studies have been done that look at gait and balance improvement in elderly females using a more aggressive form of yoga. For this study, we worked to create a very basic regimen that taught participants proper ways to breathe, stand and pose," said Song.

The researchers also found that some participants, who had unrelated back and knee pain at baseline, were pain-free by the end of the study.

In addition to improving balance and stability, Song says that participation in a group setting, such as an Iyengar yoga class, may have positive psychological effects for the elderly, as well.

"Throughout the program, participants consistently noted that they had a better outlook on their day-to-day lives. The class gave them something to look forward to; they found it engaging, and said that if they couldn't attend a class, they definitely missed it," said Song.

The findings have been presented at the Gait and Clinical Movement Analysis Society's Annual Meeting.

Source-ANI

What is R E I K I

Posted: 18 May 2008 11:49 AM CDT

Reiki (pronounced Ray-Key) is a method of natural healing based on the application of Universal Life Force Energy (the name literally means Universal Life Force Energy). These pages are a collection of information about Reiki and are presented with the purpose of spreading knowledge of what Reiki is.

v Just for today, do not worry.

v Just for today, do not anger.

v Honor your parents, teachers, and elders.

v Earn your living honestly.

v Show gratitude to everything.

Dr. Mikao Usui

What is Reiki?

Reiki is one of the more widely known forms of energy healing. Energy Healing involves direct application of Chi for the purpose of strengthening the clients energy system (aura). Chi is the term used by the Chinese mystics and martial artists for the underlying force the Universe is made of. Mystics in all cultures have talked about the physical universe being made of an underlying form of something, much as modern physics research is now coming to understand the Universe is made of energy which is subject to (or affected by) thought. Just as modern physics says this energy is affected by thought the mystics also say this underlying form is affected by thought, going so far as to claim we create our own reality from our thinking and the thoughts we share between each of us every day.

Stop and reflect for a moment. Imagine the implications of the universe around us made from energy which can be shaped and manipulated by thoughts. This is the implication of both Quantum Physics and ancient Metaphysics. Might this make some diseases easier to explain, especially those which have no apparent physical cause? Might this make miraculous cures easier to explain? For example there was research study done a couple years ago showing that prayer improves the health of those who are prayed for, the focus of intent in prayer sends thoughts out in the form of "I wish such-and-so to happen", so if the world is energy subject to the power of thought then prayers must work (depending on how clearly and carefully you hold and elaborate on the prayers or thoughts). Remember this while reading here about Reiki.

Reiki is very easily learned, very simple to use, and beneficial for all. It is one of many forms of healing through the use of the natural forces which were given the name Chi by ancient chinese mystics. Some forms of healing using Chi energy forces are Chi Gong, Pranic Healing, Chelation (as taught by Brabara Brennan and lyn Bruyere), and Polarity Balancing. All (apparently) use the same energies, with the difference being techniques of application and an energy quality commonly known as vibration. (This term vibration is widely used in the "New Age" community to refer to the range in experience between the dense or low vibration of the physical world to the high vibration of the highest spiritual expression; while the term is inadequate to truly describe the differences, and while Reality is probably not a simple bipolar scale of experience, the term is descriptive of how the energy feels). I'm reluctant to definitively say Reiki uses Chi because I am not an expert on what the Chinese mean by this word. To my eye the force referred to with the name Chi is the same as Prana, Orgone, Odic, they are all names for the same force.

Since the word Reiki means Universal Life Force Energy, it (strictly speaking) refers to the energy and not the specific techniques taught by Reiki Masters. The techniques are more properly called the Usui System of Natural Healing after the founder of the system, Dr. Mikao Usui. However as Reiki is the common name, and a fine name at that, this is the name we will use here.

A Reiki healing is very simply performed. The practitioner places his or her hands upon the person to be healed with the intent for healing to occur, and then the energy begins flowing. The Reiki energy is smart since the Universe is a very smart place indeed. The energy knows where to go, and what to do once it gets there, or else is being directed by a higher intelligence. The energy manages its own flow to and within the recipient. It draws through the healer exactly that amount of energy which the recipient needs. All this happens without direct conscious intervention by the healer. The healers job is to get out of the way, to keep the healing space open, and to watch/listen for signs of what to do next.

Reiki's Capabilities

Reiki is capable of healing anything because it works at very fundamental levels of reality. Even though the capability is there, this is not what always happens. The limits to Reiki seem to be in the recipients willingness to cast off old habits and patters, to accept change and to accept healing. The level of reality where Reiki operates is the underlying energy structure of matter, as the physical matter we see around us is a solidified form of energy (Remember Einsteins famous equation which says that each unit of mass is equivalent to a certain amount of energy). At the level where Reiki functions, anything can be changed because all is fluidlike and is very malleable. Or so is the theory and so is the experience of Reiki practitioners. Emotional difficulties are just as healable as physical ones since emotional issues are even more directly present in the energy structures. Click to join r_e_a_c_h_o_u_t

In this context, the word Healing has a somewhat different meaning from the widely accepted meaning. The widely accepted meaning for healing seems to be curing of symptoms, for that seems to be what medical doctors and the like look to do in their practice. The other meaning for healing, used in the practice of Reiki as well as other related areas, is the return to greater wholeness. There is an ideal form each of us has, this ideal form being the highest and clearest expression of who we are. Pain or disease comes from any deviation between the persons current form in the 3D physical world and this ideal form. Healing, then, is to bring this physical form into closer alignment with the ideal form.

The way we aquire deviations from our ideal form is to accept limitations into our life. Most of this comes from early childhood because that is the phase of life where we are the most open and inquisitive about life. A limitation may be a parent yelling "BE QUIET!!" enough times that the child learns to not speak. Another limitation may be a limp that continues longer after the physical injury has healed, maybe with phantom pains. These limitations are behavior patterns, eating patterns, physical limitations, imagined physical limitations, psychological, mental, or emotional ways of being, living, expressing or loving that is not in alignment with our personal highest expression.

In any healing the goal is to find the limitation, recognize the pattern, recognize where it came from, and let it go. Reiki accomplishes this by providing the recipient enough energy to step above (metaphorically) to see all that and have the courage to let go. This usually does not happen consciously as a result of Reiki, but sometimes it does happen that Reiki gives the recipient the conscious awareness of the pattern and recognizing where it came from. Our lives are a constant flow of patterns of activity (such as the pattern used to accomplish eating breakfast) and it is our choice to have these patterns remain stuck in limited expression, or to release the old patterns and try on new and shinier ones.

Reiki is also a gateway shining pure love into the universe. It is this love which allows us to transcend our wounds and help us remember our true nature.

My Vision

My vision is to have everybody in the world know Reiki and have it in their lives. This is not a utopian vision that instantly creates a world of complete harmony and total peace. Yet having Reiki allows greater peace and harmony to flow. Over time the healing of the worlds ills will be accomplished and, with Reiki in the hands of everyone, that day will come much more quickly.

Reiki is a wonderful gift which can be shared between us all.

In this vision each new teacher of Reiki increases the rate at which Reiki spreads. The growth is exponential as more people teach and spread this gift. It is like a flame being passed from person to person, lighting a light within each person it touches. Like lighting a candle, the flame is not diminished by lighting more candles, instead there is more light.

I ask and pray that as Reiki is spread that the truth be given clearly and completely. It does not do to smudge up Reiki with innappropriate extra contraptions.

Change your life in 12 minutes

Posted: 08 Jun 2008 07:12 AM CDT

Meditation brings wisdom; lack of meditation leaves ignorance. Know well what leads you forward and what holds you back, and choose the path that leads to wisdom.

-Siddhartha, 500 B.C.

I have a practice you can try most anywhere and anytime... in your work clothes, your gym clothes, even naked in bed. It's simple to do, but it takes a little time. And I mean just a little time - 12 minutes is all it takes!

If you want to quickly improve your health and happiness, this activity can do it. And it takes very little effort. Paradoxically, the less effort you exert, the stronger its effects.

What is this practice? Meditation.

I have asked people who have never done it, why not? Commonly people say they are afraid meditation has religious connotations. It is true very devout and religious people invoke this technique when they "pray." From monks to Muslims, from Catholics to Buddhists, this process happens during quiet times and prayer. The amazing thing is you don't have to practice any specific religion to get the health benefits of this process.

A cardiologist named Herbert Benson studied meditation in the 1970s and wrote a book called The Relaxation Response. As you may recall, the '60s and '70s began a new era in health. It was a time when medicine and its scientific method wrestled with the world of alternative and complementary medicine. The hippies of the '60s had ideas for world peace and alternative ways to cure disease, while "western medicine" held to its paternalism and hierarchical beliefs.

Concepts of personality - constructs such as a "Type A" personality - led researchers to uncover statistical correlations between Type As and heart disease. However, as medicine and science advanced, few of the leaders in health care paid attention to the benefits of simple and cheap solutions. It was the new era of medicine, and pharmaceuticals were thought to be the answer to most every question.

But this is really not true. As one of history's greatest inventors, Edison, wrote years ago...

The doctor of the future will give no medicine, but will interest his patients in the care of the human body, in diet and in the cause and prevention of disease.

A century later, his message is still true. Easy-swallowing pills and medicines are not the answer to everything. Many simple, common-sense activities promote good health and prevent disease.

I first learned about meditation in my freshman year of college, when I discovered my roommate doing it. He had been doing it for a few years in high school and his older parents (they were in their early 60s) were practitioners for years. He told me how I could learn to do it, and I soon enrolled in a course in transcendental meditation. As they say... the rest is history.

The power of meditation comes from the "relaxation response" and how it changes our physiology. During meditation, our brain waves convert to a pattern that is as deep and in some ways deeper than sleep. It is also more restful and recharging than a nap. It turns out, meditation releases chemicals that are the direct opposite of the so-called "stress hormones." These chemicals and hormones trigger pathways of healing and regeneration.

Active meditation has been shown to lower your heart rate and increase both your blood's oxygen saturation and the delivery of oxygen to tissue. A Scientific American article from 1963 reported yogis actually lowered their heart rates to one and two beats a minute by invoking this "relaxation response." Now that's what I call relaxed!

Paradoxically, and perhaps the best part, meditation has benefits identical to exercise but without the wear, tear, and stress on your body that happens when training too hard.

What else can meditation do?

§ . Increase your powers of concentration.

§ . Increase your longevity.

§ . Reduce the number of visits to your doctor.

§ . Reduce the likelihood of an admission to the hospital.

§ . Improve fertility.

§ . Reduce inflammation (a key to health).

§ . Boost the immune system.

§ . Increase serotonin (the chemical for fighting depression).

§ . Lower blood pressure more than any drug (Yep, read that again).

Of course, as with any lifestyle change, it is only effective if you do it! When I first learned to practice meditation, I studied transcendental meditation. Since then I have developed variations by reading about meditation, relaxation and awareness (for instance, the works of writer Jon Kabat-Zinn, famous for popularizing the phrase "Mindfulness Meditation")... Many of the people who invoke the response (including some religious folks) truly believe the process, if practiced by enough people, would lead to decreases in crime and even promote world peace...

When it comes to meditation and relaxation, here is what I do:

§ . I read the book The Relaxation Response every year on a weekend retreat for health. I recommend you go and buy it today!

§ . I meditate once a week on a weekend day. Plus, I try to fit one or two sessions in during the work week... often on days when I'm scheduled to perform surgery.

§ . I sit and meditate for 15-20 minutes the moment I recognize a headache or neck ache... which can be a couple of times a month, often triggered by mental or even physical stress and tension.

§ . I sit in a chair with my neck and shoulders balanced and relaxed (this is the hardest part), feet on the floor and hands resting on my lap or sides. I think of one word such as "one" or "omm" or "peace." I do nothing but think of that word. When my mind drifts to other things, I slowly and softly bring it back to that word... taking deep, but not forced, breaths... I let my mind and body go where they want to for 15 or 20 minutes.

§ . If I wake up in the morning without having slept a full eight hours, I will pile some pillows up behind me and then meditate for 20 minutes or so while sitting up quietly in bed... I find this easily equals an hour more of sleep.

Author Unknown

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Meditation... Towards a Stress Free Life

Shilpa Shetty's Yoga VCD and DVD now available online

Posted: 10 Jun 2008 06:44 AM CDT

Shilpa Shetty Meets Swami Ramdev and gifts her DVD to Baba Ramdev Ji. At Mumbai on Feb 6 2008, the world famous Bollywood actress Shilpa Shetty learned a few yogic asanas (postures) from Baba Ramdev during the yoga camp here today in which thousands of people participated.

Shilpa, a self-confessed fitness freak said, she had been performing yoga for long but was quite oblivious to the numerous benefits it offered.

"I started performing yoga because I'm suffering from cervical spondylosis which I developed during weight training," she said.

After the yoga session, Shilpa presented Ramdev with one of her fitness DVDs called 'Shilpa's Yoga', which has already created waves in the United Kingdom.

Ramdev has popularised yoga across the world with claims of the ancient knowledge curing illnesses ranging from cancer to AIDS through breathing exercises and traditional medicines.

The Indian Central Government has set up a task force to create a database of yoga techniques in order to stop others from patenting the centuries-old knowledge. Apart from helping one lose weight, yoga has also been known to benefit one in various aliments like blood pressure, arthritis, regulating blood sugar and even in heart ailments.

Shilpa Shetty's Yoga VCD and DVD now available online at www.yogapranayama.com/Shilpa%27s%20Yoga.htm

20 Minutes can make a difference

Posted: 24 Jun 2008 01:04 PM CDT

Learning how to relax, really relax, can have a far-reaching influence on the quality of your life. There is a difference between "vegging" (which can be a good thing to do) and taking time to engage in activities that produce deep relaxation. Meditation is an activity that can lead to deep relaxation.

Deep relaxation has specific characteristics. About 25 years ago, Herbert Benson defined the relaxation response. When a person has a relaxation response, several physiological changes occur. They are:

· Decrease in heart rate

· Decrease in respiration rate

· Decrease in skeletal muscle tension

· Decrease in metabolic rate and oxygen consumption

· Decrease in analytic thinking

· Increase in skin resistance

· Increase in alpha wave activity in the brain

Meditating (one of several activities that produce the relaxation response) for 20-30 minutes a day, over time, can lead to a generalized feeling of relaxation in many areas of one's life.

Some of the benefits of deep relaxation are (Bourne, 1995):

· reduction of generalized anxiety

· preventing stress from building up

· increased energy and productivity

· improved concentration and memory

· reduction of insomnia and fatigue

· prevention and/or reduction of psychosomatic disorders such as hypertension, migraines, headaches, asthma, ulcers

· increased self-confidence and reduced self-blame

· increased availability of feelings

Try meditating 20-30 minutes a day for an extended period of time. Visit "Virtual Meditation" every day. See if you can experience some of the physiological changes listed above. See how it affects your life.

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Mindfulness Meditation

Posted: 09 Jul 2008 09:56 AM CDT

Mindfulness is a type of meditation that essentially involves focusing on your mind on the present. To be mindful is to be aware of your thoughts and actions in the present, without judging yourself.

Research suggests that mindfulness meditation may improve mood, decrease stress, and boost immune function.

How to Try Mindfulness Meditation

1. Find a quiet and comfortable place. Sit in a chair or on the floor with your head, neck and back straight but not stiff.

2. Try to put aside all thoughts of the past and the future and stay in the present.

3. Become aware of your breathing, focusing on the sensation of air moving in and out of your body as you breathe. Feel your belly rise and fall, the air enter your nostrils and leave your mouth. Pay attention to the way each breath changes and is different.

4. Watch every thought come and go, whether it be a worry, fear, anxiety or hope. When thoughts come up in your mind, don't ignore or suppress them but simply note them, remain calm and use your breathing as an anchor.

5. If you find yourself getting carried away in your thoughts, observe where your mind went off to, without judging, and simply return to your breathing. Remember not to be hard on yourself if this happens.

6. As the time comes to a close, sit for a minute or two, becoming aware of where you are. Get up gradually.

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SuryaYog

Posted: 10 Jul 2008 09:36 AM CDT

Practising Suryayog in front of the rising or setting sun helps removing all impurities and negativities from the body. It helps keeping the mind calm and positive, says Anita Madan

Suryayog is an advanced yogic technique, the basic technique comprises of the four phases which this series has been describing; when practised in entirety, its effect is felt immediately; when practised in part, it will also be of considerable benefit. It is to be done only in front of the rising or setting sun. The preparatory stage prepares the body for the next stage, which is absorbing the pranic energy from the sun. Alpha Ray: Take a copper coin and affix it between the eyebrows by rubbing the skin gently with it. This helps the mind to concentrate at the third eye position, the ajna chakra. Keep hands at the shoulder level with palms facing outwards. Looking directly at the sun, fix your gaze on the sun. With the out breath push the negative qualities in the body towards the sun. With the in breath receive from the sun, light, warmth and prana. With each out breath feel all health problems, stress, anxiety and impurities of the body and mind moving away. Affirm that the mind and body are getting stronger, flexible, and pain free; and the mind is now balanced, calm, positive and unaffected. Alpha Position: Keep your hands at shoulder level and make the Surya mudra (ring finger middle of thumb other fingers straight).Keep looking directly at the sun. While breathing normally, visualize the breath going in through the coin i.e. the ajna chakra to the back of the head. While breathing out visualize the breath going out through the coin to the sun. Statue Position: Release the surya mudra, keeping hands at shoulder level, palms facing outwards. With palms wide open, the maximum prana is being received through the palms, eyes and the third eye. This posture is the statue position (bhootasana). No movement, blinking or thinking. Practise for three minutes. Now slowly bend down on your knee. Touch your forehead and palms to the ground. Feel gratitude and oneness with nature. Get up and remove the coin.

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Yoga for Blood Circulation

Posted: 13 Jul 2008 11:07 AM CDT

Supta Baddhakonasana improves blood circulation, releases stiffness around the hips and relaxes the spine.

Method:

· Lie down and stretch the legs

· Inhale and raise the legs up to a 90-degree angle. Hold this pose for a few seconds breathing deeply.

· Separate the legs hip distance apart.

· Inhale and bend the legs, drop the knees to the side and join the toes and ankles. Interlock the fingertips around the joined toes and hold them tight.

· Exhale and life the head and upper body, bending the elbows on the thighs.

· Hold pose for 30 seconds breathing deeply; release.

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Yoga and Asthma

Posted: 14 Jul 2008 09:57 AM CDT

Asthma can be completely cured by yoga. People, generally, never get an attack once they start doing the right practices. The following techniques can help prevent the chronic ailment

Asthma, an ailment of the respiratory track, is a highly distressing disorder, more so, when the patient is a small child. Fortunately, asthma can be completely cured by yoga. People, generally, never get an attack once they start doing the right practices. But children below 7 or 8 find it difficult to follow the recommended techniques. However, I have found the combination of the following practices sufficient to diffuse the attack and even avert it all together. At the first sign of an attack, make the child drink half a glass of warm water with ½ tsp of salt. If it induces vomiting, well and good: it becomes a yogic kriyathat is an important part of the treatment for asthma. Even if there is no vomiting, it still helps clearing the air passage for easier breathing (not to be done more than 2-3 times a month) In asthma, the lungs become weak and do not develop well. The following can prevent this. Click to join r_e_a_c_h_o_u_t

Let the child blow a conch. It empties the lungs of stale air and fills it with pure oxygen, while exercising and strengthening this vital organ

Make the child practice makarasana a few times during the day. This asana opens up the lungs and drawing blood to this organ, rejuvenates it Technique: Lie down on your stomach with the head propped up, keeping the hands under the chin. Remain in this posture for 4-5min or more. Basil is known to have therapeutic effect on the respiratory system.

Keep a number of basil plants and encourage the child to spend as much time as possible near them to absorb its vapour. A simple but effective home remedy: Keep a basil leaf in a conch shell with a little water, overnight. In the morning, grind it and give it to the child. Asthma is basically a psychosomatic ailment and responds favourably to this simple meditative practice that small children find easy to follow. Technique

In place of the musical notes, Sa Re Ga MaÂ…, sing Oum Oum Oum Oum Â…

Ask the child to follow you for 5-10 min.

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