As yoga teaches us alignment, balance, and the significance of being present, it also indirectly guides us to curate our meals with intention. Every meal becomes an opportunity to nourish not just the body, but also the soul. This is where the role of quality ingredients, like oils, comes into play. The vitality and health benefits of oils have been celebrated for centuries across cultures, and in a world of abundant choices, ensuring the use of the right oil and in the right amount becomes paramount.

UPkitchen’s easySpray is emblematic of this mindfulness. In a world of overindulgence, it stands out by advocating precision and moderation. This isn’t just an oil sprayer; it’s a tool that resonates with the ethos of yoga ‘ promoting balance, awareness, and intention in every spray. Using easySpray isn’t merely about culinary excellence; it’s about making a conscious choice every day, reflecting the same dedication a yogi shows on the mat.

The challenges posed by our digital age, from information overload to the sedentary trap of binge-watching, demand a counterbalance. And this equilibrium is found in the embrace of yoga and conscious nutrition. While yoga addresses our mind and spirit, tools like easySpray cater to our physical well-being, ensuring that every meal is aligned with our greater goal of holistic health.

As we plunge deeper into the digital age, the blend of yoga’s ancient wisdom with innovative tools like easySpray from UPkitchen offers a roadmap to navigate the complexities of modern life. They remind us that amidst the whirlwind of notifications and online engagements, there’s profound peace in pausing, reflecting, and making choices that resonate with our true selves.

The Fusion of Modern Tools and Ancient Wisdom

As we increasingly understand the importance of balance in our lives, the synergy between yoga and conscious choices in our diet becomes even more apparent. These aren’t isolated aspects of well-being but rather interlinked facets of a holistic approach to health and mindfulness.

In our pursuit of mental clarity and physical wellness, we often overlook the importance of the food we consume. Just as a car requires the right kind of fuel to function optimally, our bodies thrive on the right nutrients. In various ancient scriptures and teachings, oils have been cited as powerful sources of energy and vitality. Their consumption, in the right manner and quantity, can lead to significant health benefits.

The UPkitchen easySpray brings a modern twist to this age-old understanding. With its emphasis on moderation and precision, it aligns perfectly with the yogic philosophy of ‘middle path’ or balance. As yoga practitioners, we’re trained to listen to our bodies, understand its signals, and respond with care. The easySpray encourages a similar attentiveness in our kitchens.

Beyond the physical implications, there’s an emotional and psychological aspect to this. Making conscious choices, whether it’s holding a yoga pose or selecting the right tool for our meals, generates a sense of empowerment. In a world where we often feel adrift, every such decision anchors us, providing a feeling of control and purpose.

Additionally, the ritualistic nature of both yoga and cooking, when combined, offers a therapeutic escape from the chaotic external world. The act of selecting ingredients, using tools like the easySpray, and cooking with intention can be as meditative as a session of deep yogic breathing or meditation. It’s a dance of flavors, aromas, and textures, akin to the rhythmic flow of a yoga sequence.

In conclusion, as the boundaries between the ancient and the modern continue to blur, tools like UPkitchen’s easySpray stand out as symbols of this beautiful fusion. They’re a testament to the fact that innovation and tradition can coexist, guiding us towards a path of holistic well-being, grounded in ancient wisdom but tailored for the contemporary soul.

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The World of Live Casinos: A Brief Detour

In an age where online activities are increasingly prominent, live casinos, like the one found at Plinko Game Online https://plinkogameonline.com/, are becoming an exciting pastime for many. The thrill of real-time gaming coupled with the convenience of playing from home creates an unparalleled experience. Now, how about we merge the thrill of live casinos with the tranquility of Yoga? Intriguing, isn’t it?

The Beauty of Yoga

Yoga, much like playing games at live casinos, has a captivating allure. The blend of meditation, breath control, and precise body postures not only strengthen your body but also elevate your mind.

The Many Benefits of Yoga

Yoga provides several physical and mental benefits. From improving flexibility and posture to alleviating stress and anxiety, its holistic approach to health is truly commendable.

Understanding The Basics of Yoga

Much like mastering the games at Plinko Game Online, understanding Yoga requires patience and practice. Basic yoga poses, known as Asanas, are a great starting point for beginners.

The Fundamentals: Yoga Poses for Beginners

As a beginner, start with simple poses like Mountain Pose, Downward Dog, or Warrior Pose. These foundational poses build strength, improve balance, and teach you the art of proper alignment.

The Importance of Breath Control in Yoga

Breath control, or Pranayama, is a crucial aspect of Yoga. It improves focus, reduces stress, and helps you get the most out of each pose.

Preparing for Your First Yoga Session

Before you start, remember to keep an open mind and listen to your body. Just as you’d set up your gaming environment at a live casino, create a calm, quiet space for your Yoga practice.

Things to Remember Before Starting Yoga

Remember to wear comfortable clothing, stay hydrated, and start slow. No matter how tempted you might be to push beyond your comfort zone, patience and consistency are key.

The Role of Live Casinos: A Quick Recap

Speaking of patience and consistency, remember the live casinos we mentioned, like Plinko Game Online? Those games too, like Yoga, require strategic planning, patience, and regularity.

How to Make Yoga a Daily Habit

Incorporating Yoga into your daily routine might seem challenging initially. However, with time, you’ll find it as captivating as your favorite game at a live casino.

Different Styles of Yoga: A Beginner’s Guide

There are many styles of Yoga to explore, from calming Yin Yoga to the more physically demanding Power Yoga. Experiment to find the one that suits you best.

Overcoming Challenges in Yoga

Starting out with Yoga can sometimes feel like learning to ride a bike all over again – a little wobbly, perhaps even a bit uncomfortable. You might find some poses pretty tricky and your body might feel like it’s playing a game of Twister! That’s totally normal, buddy! Remember when you first tried to master that tricky video game level and kept losing? Yeah, it’s kind of like that. But don’t get disheartened! The key is to stick with it, have patience, and keep pushing gently. Don’t compare your progress with others – we all grow at our own pace, right? Plus, it’s super important to listen to your body. If something doesn’t feel right, it probably isn’t. Modify poses to make them comfortable for you, and don’t forget – a little progress each day adds up to big results. Before you know it, you’ll be pulling off those poses like a pro, just like you eventually aced that video game level!

Conclusion

Starting your Yoga journey might seem like a steep mountain to climb, just like the thrill of conquering a game at a live casino. But trust me, it’s worth every drop of sweat. Yoga is more than just a workout—it’s a lifestyle, a commitment to yourself. It’s all about patience, persistence, and a lot of deep breaths. Remember, every Yogi started where you are right now, a beginner. Don’t be too hard on yourself, and enjoy the journey. With time, you’ll be bending and stretching in ways you never thought possible, not to mention the peace and tranquility you’ll feel within. So roll out that mat, hit your first pose, and remember, it’s all about balance. In Yoga, just like in life, it’s not about the destination, but the journey. Happy Yoga-ing!

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What Is Doga?

So, what exactly is Doga? Doga is a type of yoga that is practiced with the help of a dog. It can be a great way to bond with your furry friend while also getting some exercise. There are a number of benefits to doing Doga, such as:

-Improving the dog’s circulation
-Bonding with your dog
-Calming the mind
-Relieving stress and anxiety
-Helping the dog to become more flexible

If you are interested in trying out Doga, there are a few things you should keep in mind. First, it is important to find a comfortable place to practice. You will also want to make sure that your dog is well-behaved and will not be disruptive during the session. Finally, it is important to start slow and gradually increase the difficulty of the poses as you and your dog become more comfortable with the practice. Make sure your dog is not running away by using one of these invisible dog fences.

Now that you know a little bit about Doga, let’s discuss some of the best poses to try out with your pup! One great pose is Chaturanga. This pose helps to improve circulation and can also be used as a way to bond with your dog. To do this pose, simply have your dog lie down on their back. Then, gently place your hands on their chest and begin to rub in a circular motion. You can also try Puppy Paw Mudra, which is a great way to help your dog relax. To do this pose, simply have your sit in a comfortable position. Then, take your dog’s paw in your hand and begin to massage it gently. Finally, Savasana is a great pose for both you and your dog to relax in. To do this pose, simply have your dog lie down on their back with their legs outstretched. You can then place your hand on their chest and begin to rub in a circular motion.

But how can you train your dog to join yoga? We will provide a few step-by-step techniques below.

The first thing you need to do is get your dog comfortable with the yoga mat. You can start by simply placing it down on the floor and letting them sniff it and explore it at their own pace. Once they seem comfortable, you can try doing a few simple poses next to them. Downward facing dog is a great one to start with. If they seem interested and willing to participate, then you can move on to the next step.

The next step is to begin teaching your dog some basic yoga poses. Start with easy ones like downward facing dog and warrior I. As they master these, you can move on to more challenging poses like crow pose and headstands. It is important to go at your dog’s pace and not force them into anything they are not comfortable with.

Once your dog is a pro at yoga, you can start incorporating it into your daily routine. You can do a few poses before breakfast, during your lunch break, or even right before bed. It is a great way to bond with your furry friend and get some exercise at the same time.

We hope you enjoyed this blog post about Doga! Remember, if you are interested in trying out Doga, it is important to find a comfortable place to practice and start slow. You can also try some of the poses we discussed above. We guarantee that both you and your pup will enjoy the experience

The post How to Start Practicing Yoga with Your Dog: The Ultimate Guide appeared first on Yogific.

If my grandmother instantly fell asleep after physically hard work, and a sound sleep was the only way to recover, today insomnia is a constant companion of city dwellers. If our ancestors’ motivation for activity was based on the word “must”, now it is difficult to pull ourselves out of the clinging clutches of the telephone. And the simple understanding that we are killing our most valuable, irreplaceable resource – time or health – does not affect our behavior. Habits turn out to be stronger than awareness and will, and tension itself generates insomnia.

Tension can only be compensated by relaxation

Sleep and natural trance (“suspension” in thoughtlessness) are universal relaxation mechanisms. At all times in cultures other ways of relaxation have appeared. From health- and personality-destroying ones like alcohol and drugs, to inspiring ones like music or yoga! And all of these cultural phenomena rely on the need for relaxation, and their diversity depends on the emergence of new social difficulties.

No wonder yoga was pulled from the archives of culture, dressed up in fancy clothes and became a great tool for solving modern problems. There was a demand. Asanas compensate for hypodynamia, and relaxation techniques compensate for tension. Meditation practices support the “crumbling” will and attention, and ideology creates mental strongholds.

But the market has mixed up all the concepts

Meditation is now called anything!
A pleasant and not so pleasant voice in headphones suggests flying into space – meditation!
To wash your face with a cash flow – meditation!
To lie in yoga nidra – meditation!
Sing mantras – meditation!
To sleep under the Tibetan bowls – meditation!
Breathe through one nostril – meditation!

The teachers of authentic yoga are not yet giving up on their struggle for truth. But the army of consumers eating up all the products under the trend of “meditation” is frustrated by the mismatch of expectation and reality, wondering why “it doesn’t work.”

I will leave the teaching of authentic meditation and the clarification of the higher meanings of this process to Yoga Gurus (not instructors). In turn, as a hypnologist, I will clarify why what is presented on the Internet as meditation is not meditation.

Meditation

Meditation is a self-contained practice whose utilitarian purpose is the development of volitional attention management skills such as concentration, retention, switchability, and control. There’s already a tension in that definition, isn’t there? As a result of such regular practice, attention becomes more and more easily subjected to your self, perception becomes clear, crisp, precise.

A simple meditation algorithm:

• Find a comfortable sitting position.
• Remove tension in the body.
• Choose 1 object to focus attention on: the sensation of air in the nostrils, the movement of the abdomen, the movement of the chest, an external object (a candle, or a point on the wall).
• Hold attention on the object. If you find your attention slipping into thinking, feeling, or emotion, bring it back to the object with cold persistence.
• Come out of meditation.

Developing this skill up to 30 minutes is a good result. And then it is worth increasing the difficulty of the objects, which is well demonstrated in Yoga and Buddhism.

People who practice meditation become more conscious and reflective. In fact, once the object of meditation becomes emotional experiences and deep cognitions, which sometimes leads to psychic self-healing and quick results in psychotherapy.

Meditation is also necessary, for example, if you find that you have become increasingly distracted by social media, habits are getting deeper and deeper, and willpower resources are insufficient. But the practice of meditation itself is a complex process that consumes a lot of mental energy in the brain. I have to say that there is never a lot of this energy. Metaphorically speaking, its volume is limited and given out for 1 day of life, and its generation occurs at night during quality sleep. Perhaps your distractions and procrastination are related to emotional burnout, apathy, poor motivation, lack of sleep, chronic stress, neurosis. And if you do the REAL meditation, then your brain will not let you siphon out the last drops of energy and will sabotage the process, simply drowning you in a half-dream.

Therefore, only a person in a resource can do REAL meditation. A depleted psyche will not support your initiative. Hence the failure of practitioners. And, by the way, if this process is accompanied by a voice, then it is already a guided meditation, the task of which is to learn the algorithm in order to further implement the meditation on your own.

Relaxation

What do you do when you’re “not in a resource”? Restore it!

Relax!

Yoga has a huge arsenal of practices for relaxation: Yoga Nidra and its many forms, Classic Shavasana, Shavasana with visualizations. By the way, what the market offers is “Shavasana with visualization”. In hypnotherapy, such practices with vocal accompaniment are called “resource trances. Their purpose is to relax easily and change the emotional background with the help of imagination.
These practices will not help to work through the underlying problems of insecurity, failure, and ineffectiveness. You need heavy suits and immersive psychotherapy.
Unlike Resource trances, deep mental relaxation practices, Yoga Nidra and Classical Shavasana work differently. They have a positive effect on the neurophysiological processes of the brain, and are therapeutic for depression, neurosis, insomnia, panic attacks, and chronic stress.

So if you practice what’s called “meditation,” know this:

• If you are lying down, you feel good, you are half asleep, and your voice is controlling dynamic images, perhaps music is playing – this is relaxation.
• If you are sitting and your attention is controlled by the voice, it is either guided meditation, an imagination exercise, or relaxation for the purpose of resting and shifting attention.
• If you sit, make a strong willed effort, and do everything yourself, it is REAL meditation.

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What is the difference between yoga and sports? First of all, different motivations. In sports it’s all about records and achievements. Even though they get hurt, they keep pushing themselves through the pain. In yoga it’s the opposite. It’s primarily health-oriented, not achievement-oriented. Ahimsa (nonviolence) is the basic principle of this ancient teaching. Therefore, when practicing yoga, you can’t do anything through pain. Yoga teaches you to listen to your body and live with it in perfect harmony. The body will always tell you what it’s allowed to do and what it’s better to avoid.

So is yoga good enough for the body if we treat it with so much care while practicing? Absolutely! Gradually more and more asanas are added to the practice, which is great for developing us physically. There’s enough variety and quantity of yoga poses to last a lifetime. It’s not going to be boring.

Yoga practice is very multi-faceted and allows you to bring the body in excellent condition. People who are far away from this subject naively think that yoga is a joint exercise for weak people who eat only grass and can only chant mantras and twist themselves into a ram’s horn. It’s not like that! Over time any yogi becomes not only flexible but also strong, steady and calm.

There are a lot of asanas in yoga that require not only flexibility but also very strong muscles. Headstands, forearms, arms… Lower body rests, bars… Chaturanga alone is worth a lot! So how do I improve my strength faster if I do yoga? By doing dynamic yoga kriyas, which are strength exercises made out of asanas.

Do I need extra weight to strengthen my muscles? The best exerciser is your body. Its gravity is enough to develop decent strength muscles. At the same time they will not be unnaturally bloated, as in people who are fond of lifting weights. Such muscles are not enduring, and not particularly strong. In addition, such ways of working with the body are aimed at a beautiful appearance, but harmful to health. Any exercises with weights (dumbbells, barbells and weight machines) lower internal organs and mercilessly wear out the joints. Yoga, on the other hand, makes the joints mobile and healthy, getting rid of age-related arthritis and chondrosis.

So it turns out that yoga can replace and supplant many of the sports that you were into before it, and bring your body into a beautiful state. And that’s not to mention the philosophical, psychological and spiritual development that this ancient teaching brings with it. Have a healthy practice!

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The spine is the main indicator of everything that happens to a person. Back pain, even the most insignificant one, can affect mood. And if it is not stopped in time, over time it distorts even the adequate perception of the world and situations. Observe people who suffer from back pain (even if it’s cervical). As a rule, they are more emotional, irascible or apathetic. They have a lot less energy. Instead of enjoying life, a person is forced to shift his attention to the painful points. If you add to this an improper diet, lack of sleep and lack of proper rest, a minimum of movement – you get not the most pleasant “bouquet”.

Taking attention away from the back, we get in addition headaches, excessive tension of the whole body, pain in the legs (often the right side), spasms in the lower back, heart and digestive disorders.

So how can yoga help improve the health of our backs?

A well-chosen practice can improve circulation. Attention to the body will allow you to feel the deep, inner muscles that support our spine. As a consequence, you achieve deep muscular relaxation combined with strength, which affects your overall well-being. And physical health becomes a conduit to mental health. Yoga literally cultivates mental clarity and physical vigor. And these are the two main criteria that make further practice of yoga and meditation more conscious.

Five asanas that are good for the spine

Matsyasana – Pisces pose

Technique of performance:

• Lie down on the mat, legs together, arms outstretched along the body.
• Press your palms against your hips, or press them firmly against the mat.
• Inhale and support your palms and elbows, pressing them against your body.
• As you exhale, arch your back and chest and lift your neck off the mat. Pull your head back, trying to pull the top of your head toward the floor. Push your shoulders down and back.
• Hold this position for 5-7 breathing cycles.
• Come out of the asana without any sudden movements, returning to the supine position.

Effect: extension of the spine, expansion of the chest and lung volume, stimulation of the thyroid and parathyroid glands, relaxation of the muscles of the throat, neck and abdomen.

Contraindications: hyperthyroidism, spine diseases and injuries, especially cervical, high or low blood pressure, insomnia.

Kumbhakasana – Planka pose

Technique of performance:

• From Adho Mukha Shvanasana (Downward-facing dog pose), on an exhalation, lower the body down.
• Lean on the palms (they are under the shoulders) and the toes.
• Arms straight, body parallel to the floor. Pull shoulders back.
• Neck stretched in a straight line with the spine. Look down.
• Keep Uddiyana bandha (belly taut) and calm.
• Keep the waist straight without bending!
• Keep this position for 5-7 breathing cycles. If it is difficult, move to your knees or rest on your forearms and elbows.
• Switch to balasana for rest.

Effect: the extensor muscles of the back and the muscles that serve as the frame for the spine and run along it are actively engaged. The pose helps to strengthen these tissues, reduce lower back pain and improve posture.

Contraindications: hand joint disease, carpal tunnel syndrome, critical days, pregnancy, high blood pressure.

Purvottanasana – intense extension pose (inverted Planka pose)

Technique of performance:

• Sit on the mat, back straight.
• Legs and feet are pulled forward, connected together.
• Palms rest on the floor behind the hips. Fingers facing forward.
• Inhale and pull your head up, shoulders back.
• As you exhale, lean on your palms and push up from the mat. Lift your legs, buttocks and torso up. Tummy tucked in.
• Neck out, look up.
• Put your feet together and touch the floor with your toes.
• Hold this position for 5-7 breathing cycles.
• Then go to Pashchimottanasana (tilt to your feet).

Effect: extension of the front surface of the body: upper legs, abdomen, chest, shoulders; strengthening the arm and leg muscles, toning the neck area, returning mobility to the joints of the hands, the formation of a healthy “royal” posture.

Contraindications: wrist and neck injuries, hernias, stomach ulcers.

Setu Bandha Sarvangasana – Bridge Building pose

Technique of performance:

• Lie on your back, arms along your body.
• Bend your knees and put your feet close to your buttocks.
• Inhale and press your hands and feet firmly into the mat.
• As you exhale, lift your pelvis and lower back up.
• Rotate your shoulders and interlace your fingers behind your back. Neck extended, chin pressed to chest.
• On the next exhale, lift up on your toes.
• Keep your legs and buttocks strong.
• maintain this position for 5-7 breathing cycles.
• on the exhale, lower yourself down, pressing your knees into your ribcage.

Effect: flexibility of the spine and strengthening the nervous system, nourishing the intervertebral discs, reducing lower back pain, tones and strengthens the muscles of the back.

Contraindications: hyperthyroidism, high blood pressure, stomach ulcers and duodenal ulcers. In late pregnancy, do not lift your pelvis higher than 15 cm from the ground.

Supta Matsyendrasana – Lying Curl pose

Technique of performance:

• Lie on the floor, arms along your body, legs straight.
• Pull your right knee up to your chest.
• With your left hand, gently wrap your left hand around the outer surface of your right thigh.
• Take a breath and extend your right arm out to the side, resting the palm of your hand on the floor. Your neck is straight or turned to the right.
• As you exhale, bring your right leg to the left, with a little help from your hand.
• Hold this position for 5-7 breathing cycles.
• As you exhale, return the knee to the starting position and switch sides.

Effect: relieve pain and muscle spasms in the back, improve digestion, has a therapeutic effect in the prevention and treatment of sciatic nerve pain.

Contraindications: acute, severe back pain and spinal injuries, especially lumbar spine, herniated spine.

Be mindful and thoughtful of yourself, listen to your body and its signals and don’t let pain defeat you. Let your pain win over yoga. Always.

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Raja Yoga

It’s the yoga of work with consciousness; there’s practically no asanas, and practitioner’s development goes in the field of meditation and self-analysis. Raja yoga unites the practice of the highest levels of yoga: pratyahara, dharana, dhyana and samadhi. Literally, the name sounds like “Queen of Yoga”. The aim of Raja Yoga is spiritual development, which should lead the student to the liberation of consciousness from any physical and mental limitations, which allows him to feel the merger with the higher forces and to realize them in themselves. The main tool of Raja Yoga is considered to be samyama – the technique of simultaneous practice of the three higher stages of yoga (dharana, dhyana and samadhi).

Bhakti Yoga

Bhakti yoga, or “yoga of love and devotion,” is a branch of yoga whose essence is to establish a close connection between the practitioner and God. At the heart of the practice is service to God. Ancient Vedic texts call Bhakti Yoga one of the easiest ways to achieve superconsciousness at the present stage of human development. One of the most common methods used in the practice of Bhakti Yoga is japa-meditation – that is, the repetition of mantras. It is believed that if one repeats the sacred texts continuously for a long time and performs this ritual regularly, over time the mantra will sound itself in the practitioner’s heart and its meaning will become actualized. Thus, even by unconsciously repeating the prayer, the disciple may through systematic repetition come to realize its profound meaning.

Jnana Yoga

In Sanskrit, this means “yoga of knowledge. Its purpose is to help the student overcome avidya (ignorance) and get closer to brahmavidya (divine knowledge). This style of yoga also belongs to the spiritual path of development and consists of hard work on the cultivation of the mind. The goal of Jnana yoga is to free the mind from the limited conditions of cognition into which it is placed by sensual perception and logical thinking based on contradictions. A different approach to thinking should lead to the expansion of ideas and concepts, then of perceptions, which will eventually lead to the disappearance of illusory sensations. Jnana yoga teaches not to accumulate disparate knowledge, but to see in all phenomena the principles underlying all existence. Cognition of these principles is gained through the teacher and individual meditation on a symbol or text from the ancient scriptures.

Karma Yoga

Karma yoga is the “yoga of activity,” which explains how to change one’s destiny.
And life through changing one’s attitude. This style of yoga has to do with the pursuit of inner development. Karma yoga states that once a person revises their attitude to what happens to them, this in turn will inevitably change the nature of the events that happen to them. In the system of Karma yoga it is believed that one does not actually perform independent actions, but is a particle driven by much greater forces. In this case, all events cease to be evaluated and become neutral; through awareness of this fact, nonattachment is practiced. Unattachment to the bad and the good, to pleasure and suffering. For example, he perceives obstacles and difficulties along the way not as a cause for grief, but as useful conditions for self-development.

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One of the most basic human needs is to feel that there is meaning and purpose in our lives. In order to understand what that meaning is, you must first understand what motivates you to act, who you are. The Bhagavad-Gita says that a person is what his “shraddha” is. This word is usually translated as “faith. However, what is meant here is not faith in the classical sense of the word, but rather faith in oneself.

You know what shraddha is because you experience it. Your shraddha is what defines you. It is reflected in your values. It is what defines your sense of self, your character. And your character, or nature, determines your destiny. It shapes how you perceive the world, how you live in it and what motivates you. And when those values are not taken into account, your reaction can be very violent.

These situations give yogis the opportunity to practice mindfulness. You can learn a lot by observing those people, actions and situations that are your triggers. They manifest what is important to you.

This determines what you most aspire to-and what you aspire to reveals what you most value.

What is dharma

Your values point to your dharma. Dharma is your purpose and meaning in life and it is directly connected to shraddha. It is not necessarily what you do for a living but it is inevitably present in your life in some way. The more you live according to your dharma, the more satisfied you feel.

Meditation on Determining Your Dharma: 4 Steps

1. Ask yourself three questions.
   What are my beliefs?
   What am I passionate about?
   What are my greatest strengths?
2. Take notes.
   As you reflect, write down not only the answers to the questions, but also the emotions that come over you.
3. Analyze your answers.
   Try to find something in common, a common theme. And then answer the final question, “When, where, and how often do I live up to my answers?”
4. Write down your “dharma statement.”
   Put your answers together and write a statement. This is a kind of filter through which you can pass situations or conflicts. If something passes through the filter, then there is a possibility that it fits your shraddha and is part of your dharma. If not, perhaps it is time to change your direction.

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In the meditation below, you will learn to listen to the messages of your heart. You will begin to clear all that is blocking your heart so that you can experience the radiant spirit that is your true nature.

How to meditate on the heart

Here are simple steps for connecting with the energy of the heart:

1. Sit comfortably and close your eyes.
2. let go of all thoughts and all events of the world around you.
3. Focus your attention on your spiritual heart center, the center of your chest, and be aware of your heart as a kind of space. At its core, the heart is a pure void filled with peace and subtle light. This light may appear white, gold, light pink, or blue. But don’t stress trying to detect it. All you need to feel is all that is already there.
4. Breathe freely and feel the breath flowing into your heart. You may want to visualize a soft pastel light or a coolness that fills your chest.
5. Allow the breath to flow and ask your heart what it wants to say. Don’t formulate it in the form of a command – just set the intention that you want your heart to express itself.
6. For the next 5-10 minutes, just sit and listen. Your heart will begin to let go of the emotions, memories, fears, dreams, and desires that have long been stored inside. And you will notice that you are listening to it.
7. You may have a rush of strong emotion-positive or negative-or some long-standing memory will surface. Your breathing may change. You may begin to sigh, breathe heavily, or feel the tears rolling in. Allow things to happen. If your thoughts start to wander, or if you notice that you’re falling asleep, don’t worry. Just bring your attention back to your heart center.

The message of the heart is absolutely

Whether your heart’s message is one of sadness or fear, joy or pleasure, the message is always exactly what you need to hear now. If voices of anxiety, anger, or doubt begin to emerge, let them speak and then let them go, easily and effortlessly. You learn to stay with your heart to hear its spiritual message – this is meditation. You allow repressed feelings to manifest – that is purification. Listening to your heart without judgment-this is mindfulness.

By practicing this meditation several times a day, you will begin to see your heart for what it is – silence, peace, a warm glow, a soft light. Even if you see it for only a short time at first, you will find that your life begins to change. You will begin to feel a sudden wave of joy and well-being come over you. And you will begin to walk through life more joyfully.

These are all signs that the tension that most people have in their heart center area is beginning to diminish. There is less fear and tightness that are keeping your spirit from shining. You will feel more and more filled with light. And that is the flow of love.

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And while circumstances in the world are not always up to us, our inner freedom of action is solely in our power. And in this troubling time, it is important to support ourselves with yoga and meditation.

Meditation is a mental cleansing practice that requires solitude and concentration. Just what you need while on lockdown.

Why meditate? The same reason you unplug your computer – so it doesn’t overheat and wear out too quickly.

Our brain is a control center that runs 24 hours a day, even while we sleep. It continuously performs a huge number of operations, both consciously (thought out) by us and unconsciously. In times of stress, the system is severely overloaded and overheated. And meditation is the best way to prevent fatal wear and tear.

The hardest part of the art of meditation is stopping the incessant flow of thoughts in your head. But if you know its consistent technique and follow it – it is quite possible, just by accustoming and training your brain to relax.

The stages of meditation, which should be mastered in this sequence:

• Pratyahara
• Dharana
• Dhyana

Pratyahara – disconnection from external objects. Not hearing, not seeing, not feeling. Or rather, not following your thoughts about feelings. Basically, shavasana, which we do at the end of every yoga practice, is pratyahara.

Dharana is immersion and concentration within ourselves. Many people ask, “How can you be relaxed and still be concentrated?”

Such a question arises because, for us reasoned beings, any concentration is primarily related to the workings of the mind. That’s why it doesn’t sink into our minds that it’s possible to concentrate and be relaxed. But if you have mastered the first stage of meditation pratyahara and your mind is calm, then concentration without the involvement of the mind is quite possible.

Dhyana is contemplation and total stillness of the mind. When all psycho-emotional states stop inside and amazing, incomparable peace comes. Such a complete feeling of merging with the universe.

The techniques of pure meditation described above are not easy for women. We are creatures who live first and foremost by emotions and feelings. And this is normal, this is our nature. Therefore, it is better to begin practicing meditation-visualization for the beautiful half of humanity. It is based on our imagination.

Here is a very simple example of the healing meditation-visualization

Close your eyes and breathe. Imagine that you are breathing in sunlight, which fills your body more and more each time. The sunlight inside you fills every cell and heals you. Direct your attention to areas of your body that are bothering you, maybe hurting or tense. Breathe this way until you fill your vessel, your body, with the healing energy of the sun in its entirety. Keep it in you.

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