capturing prana

buddhaUddiyana Bandha • The Flying Bandha

Movement of shakti in the body is described as a bird. Shakti is the
personification of the feminine form of the Divine. Through the
practice of the flying bandha, the great bird (Shakti) flies upward
with ease, further directing the flow of prana toward higher
states of consciousness. By contracting the lower abdomen and
pulling it inward and upward, toward the spine, a powerful toning
effect and internal strengthening occurs. This lifting helps push
up the diaphragm and expel the breath. Uddiyana bandha, the
abdominal lock, also eliminates strain by helping to control the
breath. Control of the breath controls consciousness. Bandhas are
a means of extending control over the breath and thus are a means
to extend our access to consciousness.

from :ashtanga yoga manual

Uddiyana bandha
1. Stand with feet about two feet apart. Bend the knees slightly and rest the hands above the knees, with the thumbs facing inwards and the fingers
outwards. The spine must remain straight, not curved; the head should be kept up and eyes open. Inhale deeply through the nose, then exhale quickly
through slightly pursed lips, but don’t be forceful. Having fully exhaled, bring the chin to the chest ( jalandhara bandha), raising the shoulders. Pull the abdomen and stomach inward toward the spine and up. Hold for a few seconds. Before inhaling, relax the stomach and abdomen, raise the head and stand straight. Then inhale through the nose slowly and with control. Before repeating another round, breathe normally for a minute or two. Start with three rounds and over a period of a few months increase to ten rounds.
2. Sit in a comfortable cross-legged position ( padmasana, siddhasana or sukhasana, depending on your flexibility). Sit on a cushion so that the buttocks
are raised. Keep the palms of the hands on the knees and the spinal cord upright and straight. Eyes may be open or closed. Begin as above, practicing
three to ten rounds, concentrating on the natural breath for a minute or two between rounds.
3. Stand up and experiment moving from the middle of your body, try walking as if there is a string attached to your navel pulling you forward.
4. Practice the bandhas at different times during the day. Notice the effect on your energy level.
5.Notice any fears that arise when you’re practicing the bandhas.
6. Connect the breath, mula bandha, and uddiyana bandha, and try to relax while maintaining the locks.


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always note the liking and disliking mind

11You must always note the liking and disliking mind because it is when the mind gets involved and it likes or dislikes, that mindfulness disappears.Note the thinking mind always in daily activities and walking (not only when you are sitting). If it persists look straight into it. It’s just another mind.So you know there is thinking process. Know that some thinking process is going on.Ignore the content of it. Never get involved in the content, in the story. ought content is concept, that function of the mind that ‘makes’ thinking is paramattha. (Ultimate reality).e mind is not concept but the voices you hear in it are; the images you see the words, and thoughts in it are. e mind is paramattha.ought is movement you can observe that when the mind goes from stillness to ‘thinking.’So note the thinking mind if it persists look straight into it. In the case of irritated mind, don’t note, just look at that mind. What’s it irritated with? Find out first and keep watching it.Be constant and don’t expect anything soon.If you see a person that you don’t like, don’t look at that person, look at your mind. (Do not follow the dislike in your mind! Just watch it).at person might be passing you by. You don’t like that person at that time but that person is not doing anything to you. You are doing it to your self.


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How to Manage Stress through Meditation

Stress is often referred to as the curse of modern era. Meditation is one of the proven methods for stress management. Meditation is a natural healing therapy, famous for its multifarious effects on a person. The routine practice of meditation therapy in the daily life has been seen to remove most of the ill effects of stress. The reasons of stress include busy schedules, change in working patterns and revisal of the relationship concepts. However stress management techniques are given much importance because of the serious impact of stress in the physiological, psychological and social aspect of the person. The relevance of meditation in stress management is mainly due its capability to provide alleviation to the effects of the stress.

Meditation is primarily a concentration technique, in which you focus to provide relaxation to mind. The relaxation of the mind is the basic necessity of stress management. Meditation is not a new technique; it prevails from ancient times as the method to bring tranquility to the mind. The increased acceptance of meditation in stress management is mainly because of the scientific evidence that support its effectiveness in that area. Experiments have shown that meditation will shift the brain waves from the right frontal cortex to left front cortex, which helps to change the mind from a tensed condition to a calmer state. With this practice, the body can switch the brain waves to resting alpha state or relaxing theta state and the stress inducing endocrine secretions such as cortisol and adrenal hormones can also be suppressed. The secretion of endorphins is also substantiated, which is a natural stress and pain reliever.

You can manage your stress through meditation effectively by including it in your daily routine. There are many different types of meditation techniques such as mindfulness meditation, concentrative meditation and transcendental meditation. Meditation practice is simple irrespective of the technique and requires only 15-20 minutes daily. It will be an effortless procedure and does not require any other probes to perform the meditation. To begin your meditation, simply sit or lie down and concentrate on a particular object or your breath.

Meditation is actually referred to as a fourth state of consciousness and regular attainment of the state will reflect in your outlook about the life positively. Not only your mind, but the body is also well maintained by the meditation. Meditation will reduce the psychological symptoms of stress such as depression, anxiety and panic attacks. This will provide behavioral and social changes, which will make you more creative and boost the talents to increase productivity.

The regular practice of meditation will help to manage stress as well as to avoid stress inducing situations. The natural enhancement of talents and mental capability will help for better planning, time utilization and proper management of the situation.

By Jason Rickard

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Meditation – How To Learn Meditation?

Meditation is an art that focuses on total concentration. It is a unique union of body and mind one experiences while in the state of meditation. Most people meditate regularly.

Different set of people meditate for different purposes. Some aim to find solace and relief from the problems they face in their daily life, some desire improvement in health, desire want to enhance memory and other would like to transform their personality or want to get acquainted to their true self.

This is amazing yet true because there are several benefits of meditating.

However, most people who are keen on learning meditation cannot actually learn this unique art because they are unaware of how to do it correctly or how to actually start if off and continue it for the coming future. They are just not able to focus on their main aim to meditating.

If you are keen on learning meditation and don’t know how to go about it, here is an elaborated information on how to learn meditation.

There are several courses on meditation available these days. You can easily learn all meditation techniques via enrolling into one of these meditation courses.

Another method to learn meditation is the self help method. Try to visit a local library or a website and study old materials available on this subject. This will arouse your interest in meditation. You will start believing in the benefits produced by meditation. This further let you meditate more seriously and passionately.

Another method is to trust a meditation starter pack available on the market, these days. You can also purchase a CD that will guide you through the process of learning meditation.

You can easily purchase these CDs from an online retailer. These are not very expensive.

Try to find a personal trainer who would train you on how to meditate. Make sure that the trainer you appoint for yourself is experience and has been practicing for a long time. Try to talk to him personally and discuss what meditation is, how it works and what benefits you can enjoy while practicing it. His answers of these topics will definitely give you an idea on how to meditation and whether the trainer is skilled enough to train you on meditation.

While learning meditation, you need to focus on there important aspects. Here are some of the aspects you need to be concerned about while meditating:

a) Posture

This is an important part of a meditation session. This helps you to learn how to relax. You would also learn how to keep your spine straight. This in turn, improves blood circulation in your body and also improves nerves and its’ functioning. You are an alert person now.

b) Breathing

It is an important element when learning meditation. When meditating, a person learns to take slow even breaths that come through diaphragm.

c) Attitude

Correct and positive attitude is very important when learning how to meditation.

Meditation is a great technique to make you lead a comfortable life. Learn meditation to make your life more beautiful, stress free, healthy and problem free.

For more Articles, News, Information, Advice, and Resources about MEDITATION and YOGA please visit MEDITATION BUZZ and YOGA TIPS

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