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7 super simple meditation tips to start

Have you decided to learn to meditate and make this practice a daily routine? Cool! Daily meditation has many benefits, although it can be difficult to start. If you’re new to meditating, don’t miss this list of tips from Light Watkins, a meditation teacher. These are their best strategies for you to get the most out of your efforts.

Make friends with your mind

Monkey mind syndrome (when you’re trying to concentrate but your mind is constantly jumping from one place to another) is incredibly common and you notice it as soon as you start meditating. What may surprise you is how to overcome it.

Instead of trying to control the thinking mind, take her side and hug her. When you are practicing, do it knowing that your thoughts will not stop. Meditate with kind intention towards all those thoughts, especially the negative ones. Try not to avoid them or get caught up in them: just observe them and bring your attention back to the breath. The more you practice this, the easier it will become, and the sooner you will discover that the key to quieting the mind lies in being completely indifferent to all your thoughts.

You don’t have to become a wax statue

Sitting with your back relatively straight is enough. And note that upright does not mean stiff. Sometimes, the effort to lift the spine leads us to tense that area of the body and it is the opposite, to be aware of possible stiffness and lengthen the spine upwards but in a smooth, relaxed way, with its natural curvatures. If you have to cough, sneeze, spit, or clear your throat, you don’t have to have seizures trying to avoid it. Instead, allow yourself to occupy yourself and pay attention to those little distractions naturally. That way you can move forward comfortably.

Practice with your palms facing up instead of fingers together

The big question is what to do with your hands. We see in the images people sitting with their fingers together. Well, instead of bringing your index finger and thumb together, try simply letting your hands rest in your lap, palms up. This gesture is enough to stay alert without having to constantly remind yourself that your fingers have to be touching.

Sit in a comfortable posture

There are plenty of meditation stools and cushions on the market. Choose the most comfortable option for you. Before you invest in a stool, try simply stacking up a few cushions and building a routine. But if sitting on the floor weighs you down, give yourself permission to sit on a chair or even a couch. No rule says that meditation is only effective if it is practiced on the ground. We return to point 2 to recommend an alert posture because you are not going to sleep, you are going to be present, aware. Firm and still like a mountain but with enough comfort, without forcing positions that could even cause an injury.

Do not use alarm

You’re probably wondering why this point is capitalized, thinking it’s unnecessarily alarming. That is the idea, that coming out of meditation with an alarm is unnecessary. As your mind settles into the last half of the meditation, as soon as the alarm goes off, your heart will burst out of your mouth. And that won’t make you feel good. Obviously, you need to time your session. What we recommend is that you look for a soft sound, that warns you but does not alter you. Many times we are asked why we do not use bells in timing and the reason is this. In the case of our method, as the practices are guided, a bell is not necessary. The voice that leads you in meditation also warns you of the end, in the same tone, and without interruptions.

Keep track

The more often you practice, the closer you will be to meditation becoming a habit. As a psychological trick, you can put an “x” on the calendar after you meet your daily commitment. That will motivate you to keep going, especially on days when the last thing you want to do is sit in meditation. Keep your goals small and achievable. Start with a goal to meditate every day for at least 10 minutes for seven days in a row. As soon as you meet your goal, increase your meditation time from there.

Quantity is better than quality

No, it’s not a typo. When it comes to meditation, the saying “quality is better than quantity” doesn’t apply. It is rather the opposite. You should practice completely unconcerned about the quality of your meditations, and strive for quantity instead. In other words, be as consistent as possible. Meditate daily, without fail, whenever you can. You will find that the quality of your inner experiences only improves based on the amount or number of times you sit.

You may also be interested in The best rehabilitation centers in Miami, USA

The best rehabilitation centers in Miami, USA

You made the right decision to quit drugs and any other type of addiction, in addition to the support groups that are found around the city of Miami located in the United States, you can find rehabilitation centers with high-quality personalized assistance, which value, support, and motivate you to continue in the process of a happy life free of drugs that have led you to have behaviors that affect everyone around you. Here are some of the most recommended in the healing process:

Equilibrium

Equilibrium is a paid rehabilitation center, completely in Spanish with an inclusive Hispanic cultural environment that is located in South Florida, United States, which offers different treatments for the recovery of dependent and addicted patients, thinking about their health mental and physical, including the family nucleus during and after the patient’s recovery process. It is therefore that they focus mainly on guiding each of them to connect with their own Being, to know themselves, identify themselves, value themselves and finally accept their personal feelings to bond socially.

To combat addictive problems, they have a highly qualified medical, psychiatric and therapeutic team in order for the patient to feel confident with his family to receive the tools that keep him sober, as the service is personalized and adapted From the needs of each one suffers, they try to educate them about the disease, its causes and consequences through multiple assistances, interventions, therapies, and group physical activities in a comprehensive way that increases the quality of life in the long term

South Miami Recovery Outpatient Treatment Center

The South Miami Recovery Outpatient Treatment Center is a paid treatment program that has all the willingness and encouragement to work with all those who have addiction problems through personalized treatment and anonymity, where the consultation is totally free, as they offer a comprehensive program where they address the recovery of all personal areas starting with the spiritual, physical, mental and emotional, giving equal importance to all equally, with the aim that each individual in the program manages to feel comfortable in your own skin, live with hope and have a new perspective on your life.

The treatment center aims to be accessible to all types of people regardless of their providence since they prioritize the needs of the patient so that they can finally build the tools and capacities necessary to achieve true freedom from dependence on toxic substances that have damaged their bodies. , mind and relationships in society, where you are taught skills to stay clean by identifying your own positive and negative qualities by integrating a bilingual staff available to help, maintaining respect, privacy, your personal information, anonymity, and confidentiality of the process of each patient.

The Recovery Village Palm Beach in Baptist Health

Baptist Health’s Palm Beach rehabilitation center located in Miami recognizes its highest level certification within professional medical organizations, given the quality of the program they offer to meet the needs of each of the residents, that is why personalized attention is adapted to unique experiences and experiences during rehabilitation, even if they share group activities to promote social integration in an improved and healthy lifestyle with new positive habits.

Thanks to therapies based on science and research, the patient can understand their disease and therefore the trigger to control it respectively, if necessary, the supply can be authorized by certified medical recommendations that facilitate the patient’s body recovery of the effects of drug abuse during the detoxification phase.

At Baptist Health centers located throughout the United States, they treat all types of addictions such as substance abuse, eating disorders, and mental health problems, they also operate two recovery residences, a clinic dedicated to the treatment of eating disorders and a center of exclusive treatment for firefighters with post-traumatic stress disorder, which makes them maintain high-quality standards to care about the recovery and improvement of the lifestyle of each of their patients.

Harbor Village Florida

In the center of Harbor Village in Florida, integrality is paramount when treating addictions in Miami is spoken. They attend continuously and completely focused on the well-being of the patient, where they are in continuous improvement to optimize satisfaction based on the individual needs of each of the residents, including options that facilitate treatment such as telehealth for those who do not have the possibility of personally attend treatment.

It should be noted that, in Miami, there are a wide variety of treatment and rehabilitation centers located free of charge, with easy access, easy registration, and hospitalization or through support groups.

It is time to improve your life in general positively, if your dependence on drugs has gotten out of control and you have recognized that it has damaged significantly, going to a rehab center is the most viable option to take care of yourself and everyone around you It is therefore that the Fundación Morenita del Tepeyac rehabilitation center offers you the best experience healing both physically and your spirit, soul, so that you can face and overcome any addiction you are going through, be it alcohol, drugs, depression, low self-esteem, among other behavioral problems, through a fully trained health team.

The Morenita del Tepeyac Foundation offers the patient the possibility of residing in the city of Manizales – Colombia, which has its facilities fully available so that the resident can achieve a healthy life outside of addictions, full and happy, where they will support, help, and First of all, he will take care of the whole process.

You may also be interested in What is the importance of music in our life

What is the importance of music in our life

For most people, music is a source of entertainment and enjoyment. However, recent studies have shown that there are more benefits to listening to music than just feeling good. In fact, research has shown how certain types of music can actually affect the human brain in different ways. Let us look at what is the importance of music in our life.

Yoga for depression: How to fight sadness naturally?

If you are going through a bad period or one of your loved ones is in crisis … If you are wondering if it is a simple difficult moment or real depression … This is the article for you! You can’t help it. Sooner or later, everyone goes through moments in life when sadness takes over. The only thing you can do is know this problem and react in the best possible way.

The reaction in these cases is of fundamental importance because, if you know what to do, the depression can disappear in a short time. Otherwise, it can also last for long periods. In this article, you will find out what depression is, how it manifests itself, how yoga can help you overcome it, and what are other natural remedies can help you when you are feeling particularly sad.

Why Yoga for depression?

Stress has been found to play an important role in the onset of this disease, and yoga has the characteristic of easing body and mind tension.

To use scientific terms, those with depression subconsciously put pressure on their sympathetic nervous system, thus producing high amounts of cortisol. It is a hormone produced by the adrenal glands that, in case of overproduction, can be lowered both with antidepressant drugs and with a constant practice of yoga.

Here they divided people with depressive syndrome into two groups: one group practiced yoga daily and the other took an antidepressant drug (imipramine). The result?

After only three months, the yoga group had the first great benefits and after six months, the problem was significantly reduced.

These studies are very interesting because they confirm that each person possesses an inner strength and incredible personal resources that help overcome most of the mood disorders.

These are innate inner resources, but they must be stimulated and solicited in the appropriate way and this is where yoga comes into play.

Unfortunately, the society in which we live does not adequately teach us to trust in our possibilities, but rather, too often, it makes us believe that we are pawns in the hands of destiny.

“In the west, it is believed that the mind of man is nothing but a receiving station subjected to the stimuli of the stimuli coming from the outside world. For yoga science, man is also a transmitting device […] he has the power within himself to radiate outside of himself.”

According to yoga, man also has the power to control the mind, that is, to be able to choose the type of experience he wishes to receive from the universe. All our experiences, both negative and positive, leave us something. They teach us something.

We need to put ourselves in the perspective of wanting to draw the best part from what happens to us and let go of the darkest part, even from the most terrible things … I know it’s difficult!

Yoga practices against depression

Here is a series of asanas to perform daily. As always, they are simple positions, which take no more than 20 minutes. I recommend that you do yoga in the morning as soon as you wake up to start off on the right foot.

Adho mukha svanasana, the downward-facing dog

Start in the cat position, on all fours with the shoulders above the wrists and the pelvis above the knees. As you exhale, press your hands to the ground and straighten your legs, bringing your buttocks to the sky. At this point, try to relax your back and bring all your weight back. If you can, bring your heels to the ground. Otherwise, keep them raised.

Paschimottanasana , the position of the forceps

Start from dandasana, the position of the stick that is sitting with the legs extended frontally and the torso erect. Inhaling, stretch your hands upwards, and on the next exhalation, bend forward. If you can grab your toes with your hands, otherwise place them on your shins or ankles.

Once in the position, take a deep breath and try to reach forward, not down. Bending is only a consequence of a correct forward stretch.

Halasana, the position of the plow

Once out of paschimottanasana, roll onto your back and bring your feet over your head, straighten your legs and bring your buttocks to the sky. The hands instead go to the opposite side of the legs and the fingers intertwine. In this position, it is important to keep the chest open and to avoid tension in the shoulder area.

To facilitate the position, you can put a folded mat under the shoulders in order to make the bending to which the neck is subjected less intense.

Ananda balasana, the position of the happy child

At this point, rest your back on the ground, bring your knees to your chest and grab your feet with your hands. This position is called the happy child because it is very often taken by children when they play carefree.

Stay in this position for 20 deep breaths and try to remember when you were a child and played happily, without thoughts.

Savasana, the position of the corpse

Finally, lie down on the ground and let the legs relax outwards. The hands are turned towards the sky and relax completely for 5 minutes in the final relaxation.

If you want to deepen your knowledge of the positions, I suggest you take a look at yogasana, the guide to the basic positions of yoga, thanks to which you will learn the execution, the simplified variations, the benefits, and much more on the basic positions of yoga. If, on the other hand, you want to start doing yoga, or you are a beginner, take a look at easy yoga, the guide to starting yoga in a simple and effective way.

Food that makes you happy

Nutrition plays an important role in maintaining the general psychophysical well-being of the person. In the specific case of mood disorders and depressions, its role becomes fundamental since there are foods that have incredible properties and counteract those moods that make you feel grounded.

Below you will find a list of the main foods that we could trivially define as “Producers of happiness,” from the best known to the most unsuspected … Let’s find them all!

Cocoa

Among the most well-known, it is highly energetic and nutritious. Contains fats, proteins, and minerals. Thanks to theobromine (a substance similar to caffeine), it has a beneficial, stimulating effect on the central nervous system.

Fruit

Fruit, whether dried or fresh, always does great good. It is one of the most vitamin-rich food groups ever, essential for various body functions, including stimulation of the nervous system. It is also rich in mineral salts, especially potassium, which helps the muscles.

Legumes

From lentils to beans to peas to soy etc., they are all rich in nutrients, especially proteins. They rank first as energy foods.

Spinach

All green vegetables are fine, but spinach contains 2 times more iron than others. They also contain b vitamins, mineral salts including phosphorus useful for bones, manganese against aging, and potassium for muscles.

Yogurt

Its lactic ferments contribute to the formation of the usual b vitamins, which balance the nervous system and also for the proper functioning of the liver. Furthermore, we also find here mineral salts, especially calcium. Eating a yogurt a day increases the body’s immune defenses against viruses and seasonal ailments.

Final words,

It is really the disease of our time and the first difficulty lies in recognizing and admitting it in order to then be able to defeat it. I tried to explain in an exhaustive way what it is and how to diagnose it. I have illustrated a sequence of asanas that will surely help you, such as attention to the diet to follow.

Laziness at work: what it is and how to fight it

Working in a group can be compelling but also demeaning when you find yourself teaming up with people who consciously choose to “slack off.” No matter how much effort and seriousness you put into it, if you have the misfortune of collaborating with a lazy, distracted or uninvolved colleague, it will be difficult (if not impossible) to bring home the required result.

But do not despair: once the problem has been identified, it is only necessary to find the solution. Experts have already done so, providing their recipes to mitigate the counter-effects of so-called “social laziness.” Which, at work, can set the jaws for important successes. Let’s find out together what it is.

What is social laziness?

By social laziness, we mean the behavior that pushes people to work less when in a group. Or if you prefer, the tendency of certain subjects to exert less effort, to achieve a goal, than when they are alone. In practice, it is not certain that they are slackers or lazy by profession, but of people who can lose their bite and motivation when they are called to work with others. And that, in a more or less conscious or more or less intentional way, can smash important projects.

Let’s take a practical example: if the boss assigns you a task involving other colleagues, you can guarantee the quality and punctuality of your performance, but you certainly can’t “put your hand on the fire” on seriousness and commitment. Of the others. What if you realize that your teammates are not doing their duty once the project is underway? What if you risk a “lecture” by the boss due to the disorganization of others? Don’t lose your head and try to think about what is best to do.

As mentioned above, the colleagues with whom you have to complete the project may not be inveterate time wasters, but only “social lazy,” who struggle to give their best when involved in collective projects. Try to approach the matter with clarity and explain to them your expectations: the result could be a lack of clarity or poor communication between you. If you do not come to a head, then it is the case to deepen the question and read up on social laziness. To which interesting studies have been dedicated that can help you “find the square.”

What to do: the remedies for social laziness

Therefore, assuming that “social laziness” can represent a serious problem for those who have to share tasks and responsibilities with colleagues, let’s try to understand how to prevent the virus of mistrust and sloth from destroying important projects. First of all, it is necessary to focus on:

Group organization: it is important that specific tasks are assigned to all team members and that everyone feels valued in the same way;

Clarity of the objectives to be achieved: all members of the group must have a clear idea of what they must do and within what time frame they must complete their tasks;

Involvement of collaborators: all work team members must understand that their contribution is fundamental to achieving the final goal. In short, they must take responsibility and realize that everyone’s success depends on their commitment and professionalism.

Selection of components: to avoid harmful dynamics within the group, it is good to select people carefully and avoid involving too many (max 10).

Scientific studies have shown that completing a task (especially if it is particularly onerous) provides a high physical and mental well-being connected to the release, by the brain, of a chemical substance called dopamine. Give yourself the pleasure of sharing success with colleagues and do your utmost to ensure that your career takes off and your business thrives. Checking an item from the to-do list is priceless, especially if you do it with others.

The causes of social laziness

The first thing to understand is what drives people to give less when they work in a team. Among the main causes is the perception that their contribution is not essential to achieving the goal. This is the reasoning that those “social lazy” who have little regard for themselves and their abilities (who lack self-esteem) tend to make and who are convinced that their participation has no relevance.

According to experts, grows when the goal is perceived as achievable and of value and decreases when it appears unimportant and unachievable. Which very often also depends on the type of group that is formed. If within the team, there are collaborative people, respectful of others, and devoted to sacrifice, the rate of social laziness should go down; while if the group is mainly made up of lazy, distracted, and not very involved subjects, it is destined to rise.

And to hinder the achievement of the final result could also be the group size: the scholars have found that, in particularly large work teams, the probability that some members choose not to participate (convinced as they are that the others will take care of everything) is higher than in smaller groups where to coordinate they are few and selected people.

You may also like to read, How to start meditating daily? Avoid these mistakes

What is Yoga flow? An amazing method to activate your energy?

For several years now, I have been practicing and teaching Yoga classes. I always felt the desire to merge this discipline with dance, dance and training, which were the basis of all my training since I was little. That is why here I am, in my present, teaching both more traditional styles and other more modern ones and merging different types of movement with the wonderful world of Yoga.

From my experience, I discovered that this is the best combination and closure that we can give to a class:

Listening to the body.
Moving consciously.
Stopping the whirlwind of thoughts.
Recording how we find ourselves and relaxing to go home with a feeling of peace and tranquility that accompanies us for the rest of the day.

Here I propose a Yoga Flow sequence to activate the energy and discover this dynamic and innovative style. Before we start, I want to tell you a little about what it is about.

What is Yoga Flow?

It is a style of Yoga where sequences of interlaced postures are performed in a more dynamic way. Unlike other styles, each posture ( asana ) is not held for several breaths but is passed from one asana to another, taking movements of dance (be it classical, contemporary, or others) and of body, expression to make this class a true flow of energy, a “letting go” with movement.

They are dynamic classes, with elements of Yoga and meditation, but also with the influence of other disciplines that make it different and with a special touch. Yoga Flow invites you to flow with your body, to feel it, to release stored emotions, stagnant energies, accumulated tensions. Yoga Flow invites you to dance with your body. That is why I call it the “yoga dance.”

Benefits of Yoga Flow

Being a branch of Yoga, it has the benefits of this ancient practice, and also, other specific and inherent to it are added. Below I mention some of them, from the most general to the most specific:

Improves the strength of all muscle groups
Improves joint mobility and range
Improves flexibility
Improves balance and coordination
Reduce stress
Helps control anxiety
It helps us maintain a more serene life by working on our emotions.
It makes us more grateful for life.
It keeps us in the “here and now,” allowing us to enjoy our present
It gives us a more positive attitude towards life and improves our mood
It allows us to discover how the body is in that flow of movement, identifying how we feel and letting go without prejudice.
It helps us discover fears or obstacles through the exploration of body movement.

If you feel exhausted, or you find yourself at a time in your life where energy seems not to reach, the demands of daily activities are too great and your body screams for a pause, this sequence that I propose today will raise your energy and it will allow you to discover what you need.

Through the fluid and respectful movement of the body, we can go through every corner, recognizing our possibilities and limitations and, above all, accepting them. At the same time, we indulge in this conscious dance to mobilize each energy center and each muscle group, releasing tensions, obstacles, prejudices and, especially, that we can connect with enjoyment by being kind to our body and with everything.

Yoga Flow Sequence

Do you dare to do a sequence with me? Then I share it with you.

Before starting, try to be calm and in a pleasant environment. Choose a place in your house that you like and that gives you harmony. You can also take this sequence wherever you want. Take a few breaths to bring your attention back to your inner rhythm and come into awareness. You can do some gentle movements of joint mobility in the cervical area, shoulders, spine, and wrists.

Take time to prepare your body and be able to be present at that moment. It is not easy to leave thoughts behind, so respect your times and keep your breath soft so that it slowly helps you to feel yourself.

Enjoy the fluidity of the movement

Standing with bent knees, inhale deeply and bring your arms to the sides, opening your chest. Exhaling, close your chest and bring your arms forward. Repeat this movement at the rate of your breath 3 times.

In a smooth movement accompanied by inhalation, bring your right leg back, taking a long step, and bending your left leg. On the exhale, bring your arms up to the side of the ears. Let them fall soft as hugging you to inhale again, opening the chest, extending your spine and taking arms to expand as much as you can.

Inhale deeply and bring your left forearm over your left thigh. Open your chest, free yourself as much as you need and extend your right arm (as if you were trying to look at the ceiling or the sky). Exhaling, bring your hands to the ground and then move into the tent posture, lengthening your spine. In the tent, raise your right leg, inhaling and exhaling flex the knee.

From the previous position, inhale deeply and when you exhale, bring your right knee to the ground between your hands. I repeated this movement 3 times. After this, continue towards the cobra pose, holding a breath, opening the chest and trying not to strain the neck.

What is Sat Kriya good for?

Sat Kriya is a fundamental Kriya of Kundalini Yoga, aimed directly at stimulating the awakening of the Kundalini energy. Its practice alone is said to contain almost all the benefits of Kundalini Yoga. It is one of the most effective kriyas for repairing and reversing damage to the entire body through energy circulation, which helps clear the mind and heart. It is a true internal purification.

What is Sat Kriya good for?

The breathing technique and the posture that forms the basis for the practice of Sat Kriya, should be done regularly on an empty stomach, in the morning, for at least 3 minutes each day when it is beginning. However, it is possible to perform this technique in yoga classes at different times of the day.

Sat Kriya can be performed individually. All the meditations of most kriyas are performed. During the practice, the mantra SAT NAM should be chanted.

The continuous movement of “contracting and releasing” the abdomen creates a powerful pump for the Kundalini energy. On the physical level, when Sat Kriya is done properly, this release gives the body the necessary energy to carry out a comprehensive regeneration of each organ and cell. On the other hand, Sat Kriya has a lot of field of influence is at the energetic level.

How to practice Sat Kriya?

The way to perform Sat Kriya is as follows:

Sitting on the heels, placing some cushions to support the knees.

Lay your back completely straight.

The arms should be extended in the air, passing the elbows behind the ears straight so that the energy flows completely.

The chest should be out.

Join the palms and interlock all the fingers, except the index fingers of each hand, which must remain one against the other, extended towards the sky.

In that position, inhale, making a contraction of the navel in and up against the spine, powerfully changing the SAT out loud from the center of the navel until you feel pressure in the third chakra.

During the exhalation, relax the abdomen and recite the “NAM” this time, the voice should be softer and more relaxed.

Beginners should repeat this sequence for three minutes and maintain a moderate and steady pace.

Meanwhile, the spine remains straight and the only movement made by the arms is a slight up and down the stretch in each “SAT NAM.”

Rhythmic contractions and relaxations produce waves that flow, energize and heal the body.

Stand firmly on your heels during Sat Kriya’s movements.

It is important to ensure the correct opening of the thorax and a slight inclination of the chin to stretch the neck.

Concentration is focused on the third eye.

To finish, take a deep breath and hold it. Practice the root lock (mulbhand: contract the anus and sexual organs). Contract the pelvis, lifting the diaphragm and bringing the navel inward, closing the chin.

Stand for 8 to 10 seconds, depending on the capacity.

Repeat this sequence: inhale deeply, hold, squeeze, and exhale.

Finally, lie on your back in a relaxed position with your arms at your sides and your palms up.

The execution time varies. To begin to understand the exercise, it is good to practice with a minute. Then for the constant practice of beginners, you can start with three minutes in 40 days, during which time the habit is created and strengthening is achieved. Then gradually increase the time to 7, 11, 22, 31 in 90 days and a maximum of 62 minutes and 120 days. In case of failure on one of the days, the exercise must be started again from 7 minutes to completion of 62.

Experts say that by reaching 120 days of practice with 62 minutes continuously, mastery is achieved.

Experiences

A constant question that comes up within groups as frustration is “When to inhale?” The answer is simple. Let the inhalation come naturally into the “release and squeeze” rhythm. This practice is not a deep breathing exercise. You have to let the breath come naturally.

As Sat Kriya, it is a process that works on all levels of being, both known and unknown. Many claims to be better able to respond to their subtlety and in their entirety.

The experience of practicing this exercise teaches us that with patience, consistency and moderation, the result is guaranteed. Those who have very little time and wish to have an effective practice to benefit from the results should make Sat Kriya a daily habit.

Sat Kriya and chakras

As we have already said in other articles about the chakras, they represent energy centers. The lower triangle chakras are involved in elimination and reduction and balance with the upper triangle chakras. Each chakra is a vision of the world, a perspective that organizes all our feelings, our thoughts and values, to satisfy the world and act in it.

Sat Kriya helps rebalance the lower triangle (the first 3 chakras). This lower triangle corresponds to the earliest stages of our human development. The first chakra is especially related to birth, childhood and fundamental security, being and belonging. By working on the lower triangle, you learn the power of excavating deep-seated wounds from our earliest years of life. That is why this practice is recommended to cure mental and psychological imbalances. Therefore, Sat Kriya is probably the best way to heal the psychic residue of improper training and severe childhood wounds.

The rhythmic contraction and relaxation practiced during this exercise produce waves of energy that heal the body. This technique raises the energy of the first three chakras through meditation obtained mainly in the breath.

Why Sat Kriya is good?

Sat Kriya is presented as an excellent option for those who have both physical and mental health problems. Through its practice, it favors general health because, during rhythmic movements, all internal organs are involved.

Discipline, consistency and a firm attitude are essential and essential to ensure that you get all the benefits.

People who suffer from anguish and mental disturbance are too involved in the lower triangle (the first 3 chakras), so the Sat Kriya exercise is ideal in these cases.

Sat Kriya activates and directs Kundalini’s energy to feed the entire organism and awaken consciousness.

This regular practice improves the functioning of the digestive system, tones the kidneys and releases fears.

Strengthens the entire nervous system, channeling energy and creating a more conscious vision of true identity.

Final advice

People with knee problems can sit on their heels but cross-legged to ease the pressure on the knees a bit. You should not drop your arms or allow your elbows to bend. It is important to learn to maintain the full trunk stretch to the fingertips and avoid fading to reap the full benefits. Do not allow the chest, shoulders and arms to move up and down while reciting the “SAT NAM.” Sat Kriya does not have to be the only Kundalini Yoga exercise practiced, but it guarantees a healthy, happy and optimal life when it becomes part of a daily practice.

What causes fatigue? What is behind so much fatigue?

In these times of advanced technology that saves us time and physical effort, we are more tired than ever, more stressed than before and sicker than previous generations. How can there be such a great paradox? The more physical effort we save, the more tired we are. Where does so much fatigue come from? What causes fatigue?

People are functioning at their highest limits. Instead of stopping to observe what is happening to them, they are looking for oxygen and ways to extract even more energy from themselves. So, to increase their capabilities, improve their performance, they conclude that all they need is “off time,” a free time where they do not need to think about anything at all. They can sleep soundly and forget tasks, commitments. Once “reset,” they return to the starting point, that is, to remain totally and completely occupied to end up stressed and exhausted again.

Everything indicates that the cause is the lack. Lack of time, sleep, confidence, self-knowledge, self-esteem, self-motivation, balance, direction.

What causes fatigue?

But what does self-knowledge, self-esteem, self-confidence, balance have to do with all that?

Let’s go in parts:

When we seek self-observation through meditation, we begin to understand that all these qualities are connected. Because self-confidence is one of the characteristics of self-esteem. When we have self-esteem, we have respect for ourselves, accept ourselves the way we are, recognize our limits (be they physical, emotional or mental) and set ourselves challenges to grow and evolve. Well, self-esteem is the harmony between our qualities, our potentials and our difficulties.

Without that balance, without that moderation, we will not have good sense and we may try too hard to go beyond our limits. If we have balance, we walk on a solid foundation, a point of support and a starting point, which allows us to develop self-motivation. Therefore, not being aware of what motivates us, we feel very tired.

Because when we are unbalanced, the stimulus that makes us move comes from outside. It comes from external demand, from something or someone, beyond us. When that motivation comes from outside, we have no direction or direction. And we all need to move, get out of zero points, move on because that is part of human nature. So we fill our agendas with tasks, commitments, etc., to be “busy.” But, because we have no direction, we end up walking without direction.

Marching at random gives us a feeling of being involved with something, walking “forward,” engaged, doing something, which seems good and rewarding at first glance. On the other hand, this aimless march generates enormous fatigue, exhausting, because we waste energy in vain. We are not growing, learning, exchanging, and evolving. We are not fully aware of our potentials and challenges.

Walking without direction uses a lot of energy because there is a huge effort to get nowhere. Being busy for the simple purpose of occupying ourselves is the same as walking in circles. It serves to distract us. And all that work prevents us from coming into contact with our emotions, our true wills. And those internal yearnings are accumulating, filling space in our minds, wearing us down because they have to come out in some way. But if we don’t have time to empty ourselves, we are “very busy,” distracted from ourselves.

An internal misrepresentation

This conflict is a gap between the things that “we would like to do, but are usually impossible” and the things that we “HAVE” to do, which do not allow us time to be balanced and aware of our qualities and limitations.

It is as if we are jugglers trying to balance a game that is not ours. Sometimes we are very efficient at keeping the plates spinning, the balls bouncing, but this is very tiring. It drains our energies. And why so much effort, so much energy expenditure?

If our tasks are stimulated from the outside, there is no way to fulfill the tasks since we perceive them as demands and not as goals to be achieved. Without internal motivation, we are at the mercy of stimuli that may not come, of acknowledgments that may not be aligned with our expectations. Letting motivation come from outside imprisons us, worries us, wears us down, and leaves us unhappy and tired.

Emotional balance is so important

It is from a stable base that we develop self-motivation, which is the ability to create goals for ourselves and achieve them. By having balance, we can observe and recognize the tools that we possess. And in this way, we can transform difficulties into opportunities for change, optimization and growth. Self-motivation is the internal ability to observe ourselves, perceive what goals we want to achieve, draw up a plan, and obtain the momentum for the next step after each objective is achieved. Something that has a beginning, a middle and an end.

When we direct the energy of self-motivation in a single direction, we acquire persistence, resilience, new stimuli. As a consequence, we achieve the much-desired goals that previously seemed impossible. Our agendas are lighter. Our time is lengthening. There is space for leisure. And if there is still some fatigue, it will only be physical and not mental wear. That fatigue will be restored during sleep and the satisfaction of having completed a project, reaching a goal, will be the reward and new fuel to charge our energies towards a new ideal. And so, setting goals, gaining momentum, following our internal compass, we march forward!

Pranayama benefits: controlling the breath

The action of breathing corresponds to circulating the air to maintain life. This is probably the most trivial concept. However, from that of India, they teach us through some techniques that breathing acquires another dimension that drags the physical, the mental and the spiritual of life. This is summarized in that “breathing is the vital function par excellence.” In this article, we will talk about Pranayama, a wonderful technique that offers you the valuable opportunity to raise your quality of life by controlling your breathing.

What are the pranayama benefits?

Pranayama comes from the Sanskrit Prana (the breath and basic energy of existence) and Yama (control), which controls and expands the primary energy through our bodies, psyche, and soul.

The Greeks considered the breath as the mediator of the soul and the body. In India, it is considered the main spiritual technique called “the wisdom of breathing,” so for these cultures, the air has been for centuries and is currently an essential source of energy. This is how through their teachings, they show us that it is possible to considerably increase our energy if we breathe correctly. Since the 15th century, texts such as the Hatha Yoga Pradipika have been known that speak of pranayama techniques as healing methods.

Initiation into Pranayama

The biggest problem encountered in yoga beginners is the tendency to push themselves beyond their limits. These exercises should be done in a way that is pleasant for those who practice them. Therefore, it is essential to learn to know your own limits. For this, there are a series of general principles that must be fulfilled when carrying out the practice of Pranayama. These are:

The exercises should not be repeated too frequently.
They should not be done mechanically.
There should be no rush or rush.
Attention should be focused on the exercise while it is being carried out.
There should always be variety and change of posture in the exercises.
Exercises should always be done subtly.
Breathing should not be uneven or irregular, but rather smooth, constant and continuous.
The spine must always be straight to allow full expansion of the thorax.

The practice of Pranayama step by step

1 – Observe natural respiration:

This simple, unmodified observation of the breath is the original means by which physical and mental relaxation is achieved. Without the perfection of this technique, the yoga nigraha prana exercises will not give positive results.

Introducing a natural breath count amplifies the effects of this observation by focusing the mind on a longer time. On the other hand, repeating “I know that I breathe” during inspiration and “I know that I breathe” during exhalation increases awareness. This particular attribute is an indispensable element in any pranayama.

2 – Experience the mental aspect of breathing:

This step is essential for a proper understanding of Pranayama and obtaining sustainable and conclusive effects on our state. To enter the psychic dimension of breath, the practitioner is required to consciously associate the flow of air with some area, such as along the nose, throat, or stomach. Spontaneous breathing takes on a different character and internalization becomes very easy. It is then that the prana that is perceived instead of the breath is purely physical.

3 – Cleaning the nose to clear the nasal passages:

Kapalabhati (cleaning breathing): It is a breathing technique used specifically for cleaning, mainly for those cases where there may be an accumulation of fluids obstructing the airways or tension and blockages in the chest. Then it is necessary to perform this step before starting Pranayama. During Kapalabhati, the breath is short, fast, and strong; We use the lungs as a pump, creating so much pressure to expel the air and remove all the waste from the lungs through the nostrils.

4 – Slow breathing:

The complete yogic breath is vertical and horizontal; To carry it out, the abdominal phase must be promoted and work on awareness, rehabilitation and functioning of the diaphragm, the latter being the wall that separates the thorax from the abdomen and which plays a fundamental role in yoga breathing.

It all comes down to inspiration, whereby the lungs will be allowed to fill with air and push the belly forward until the abdomen is sufficiently free. In the end, it is passed under the ribs to expel the air. Diaphragmatic breathing is often scant or non-existent while promoting relaxation and respiratory efficiency. It is impossible to act directly on the diaphragm since it is made up of smooth muscle, but by perceiving its movements, we can amplify it considerably.

After filling the lower part of the lungs by a sharp movement of the diaphragm, the middle and upper parts of the lungs can be filled through the ribs. The clavicular phase must also be managed with care, as significant stresses often arise from inspired air.

In this complete yogic breathing, the equality of inhalation and exhalation is an essential part because it is what allows balancing vitality and relaxation. For this, it is necessary to have a stable rhythm of Oms sounds.

5 – Ujjayi, the sound of breathing:

This is slight friction generated by a small contraction in the front part of the neck, causing a partial closure of the glottis. Often accompanies pranayama exercises as it promotes reflection of the mind. The sound that comes out should be similar to the soft snoring of a sleeping baby. It means that the practice is being done by force or lack of introversion if it is too strong.

With the complete breath, Ujjayi transforms into more subtle pranayama, especially if the attention is paid to the noise in the throat due to the friction of the air. This practice called ujjayi Pranayama is widely used in yoga therapy. It is also used in yoga, such as asanas, mantra yoga, meditation, kundalini yoga and kriya.

Meditation to activate listening to the heart and connect with unconditional love

Because when we decide to practice yoga (whatever style we choose), usually, what we are looking for is not merely physical activity but something that helps us “Connect” and get to know ourselves more deeply.

Then, we discovered that there are other bodies such as emotional, mental and energetic, more subtle in addition to our physical, concrete and tangible body. And all these aspects are united in us. Neither party acts without affecting another. If I feel sad about a loss, I will have sensations in the body, such as a closed chest or the famous “Lump in the throat” added to painful thoughts. As well as, if I feel cheerful, my body posture will be more open, the organic smile and possibly my thoughts will also be rather positive. This is something that we can all experience and record as long as we know what is happening to us.

Meditation to activate listening

When we enter the study of yoga, among many other teachings, we find the chakras. These are energy centers, distributed along the spine, linked to certain parts of the physical body, the glandular system, and various areas of our lives.

On this occasion, I would like to focus on the heart chakra, located in the center of the chest. It is related to the heart and the thymus gland. It is where unconditional love and our true identity resides. That deep part of us, that purest and most authentic being. I will also propose a meditation exercise to activate the heart chakra and thus help you to connect with its energy.

Between heaven and earth, the heart

“It is always good to remember where our truth resides, what is our center where we have the answers to everything that worries us and where our soul is.

In heaven is the mind, intuition, communication (the higher chakras). There we can create, visualize, perceive, communicate our wishes, make plans.

On earth are the basic instincts, sexuality, the will to action (the lower chakras). This is where we can carry out everything from heaven, bring it to “Reality,” manifest our dreams and projects in the matter.

Now, if heaven and earth do not pass and unite in the heart, then we will be living an imaginary life, where the “Truth” does not have many places. We choose for convenience or reasons that the mind gives us that have thousands of excuses to justify everything we do or stop doing.

However, in the heart, there are no doubts. There are no turns. There is only love and certainties. There we know what is best for us, our path to travel, and our true identity. Aligning ourselves is often a challenge. Learning to listen to the heart is a daily art. What I can attest to is that when the earth and heaven come together in the middle of the chest, the magic of the universe manifests itself and our life becomes bright like a polished diamond “(excerpt from my book” growing loving”).

Emotions that are born from love and emotions that are born from fear

Depending on how we are vibrating, we will feel one or the other emotions. We can define two large groups: emotions born from love and emotions born from fear.

When we vibrate in love, joy, calm, peace and all sensations of well-being are present. On the contrary, when we vibrate in fear, anger, anxiety, sadness, among others, are the emotions we experience.

It seems important to me to emphasize that no emotion is good or bad, nor should we reject any state because, as human beings, all emotions are part of our journey and learning. What allows us to recognize and accept our emotions is the possibility of choosing to transform them and learn from each one of them.

When we talk that yoga is a path of self-knowledge, we seek to discover the truths that will lead us to the best choices for each one of us. It is not about receiving magical and absolute recipes because I do not think they exist. Rather, it outlines our path as we move forward and learn to listen to ourselves. We can acquire techniques, receive guides, listen to experiences, but our answers will always be inside.

Meditation as a tool

Meditation is a great tool to be able to sharpen our senses and be able to connect with that truth that I mentioned. In general, when we make decisions with the heart, there are no doubts. The sensation in the body is clear. We feel that “It is the right thing” beyond all other people’s opinions.

However, to access this internal space, we often have to undo paths and beliefs that we have built throughout our upbringing, our education, by social mandates and so many external judgments that have conditioned us to believe and create, many times from fear.

For this reason, the invitation is to practice meditation to activate the heart chakra to learn to listen to ourselves, to connect with self-love in the first instance so that day by day, we can create an increasingly authentic and truer version of ourselves.

Kundalini practice: “Meditation for a calm heart”

I propose an approach to experience these words that you read, doing a meditation to activate the heart chakra.

Sit in an easy pose with a straight spine. Close your eyes. Place your left hand on your heart, in the center of your chest. The palm should be flat against the chest and the fingers, parallel to the ground, pointing to the right.

Do gian mudra with your right hand (touch the pad of your index finger with the pad of your thumb). Raise your right hand to shoulder level, palm forward and the other three fingers pointing up. The elbow should be relaxed, close to the thorax, with the forearm perpendicular to the ground. Concentrate on the flow of the breath.

Inhale slowly and deeply through both nostrils. Then hold your breath in and suspend your chest. Retain it as long as possible. Then breathe out slowly and completely.

With your lungs out of the air, hold back what is possible for you. Follow this rhythm for 3 minutes to start and up to 31 minutes in more advanced practices. Then inhale and exhale strong three times. Just relax.

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