What to do if you get the festive season blues

For many people Christmas and the holiday season is a joyful time that farewells the old year and welcomes in the new with renewed opportunities and possibilities. It can be a time of that brings to mind happy memories, a time for families to come together to celebrate, and for leisure and relaxation.

For others Christmas can be a very difficult time. A few months ago a student told us that she hates Christmas. For most of her adult life the festive season has been a time of recalling painful childhood memories and of feeling pressured to engage in activities that she doesn’t enjoy. She also says that she hates the blatant commercialization of Christmas and the pressure to spend money. This has gotten in the way of her being able to tune into and celebrate the spirit of the times.

Recently this student embarked on a yoga therapy program. One of her main aims has been to manage the painful memories that stem from childhood and to handle the complex emotions that arise from feeling sad when she is expected to be joyful. The primary practice she has engaged in is Inner Silence – Antar Mouna Stages 1 and 2. She combined this with Ajapa Japa meditation, the uniting of breath, mantra and consciousness.

As a result, she has been able to gain a more balanced perspective on her emotions, to digest many of her dark memories and emotions, and the consequent behaviors that they have caused her. Her focus has gradually and naturally shifted from the pain to the awareness of her innate strengths and resilience. More recently she has found that she can empathize and engage with others in meaningful ways. She is now looking forward to creatively engaging with the festive season with reduced anxiety and anguish and increased confidence and joy.

The problem with christmas

For many people the end of the year can bring more pain than joy. Christmas is a time when emergency departments of hospitals become crowded with people suffering from drug and alcohol disorders, and exacerbated mental illness, especially depression, which increases dramatically at this time of year. This is most often due to the “happy” season bringing up difficult emotions and memories. Many people are alone, or have complex family dynamics, or have lost a dear one. And their health issues or financial stress becomes more pronounced.

Research has shown that most problems around the holiday season are psychological and emotionally based, rather than practical or financial. For example, a common complaint by people is feeling taken for granted by family and being pressured into spending their precious holidays in a situation they know they will not enjoy.

A study by the Mood Disorders Association of Ontario and Toronto Distress Centre confirms that the quantity and severity of calls by depressed people to its helpline increases each year from November through December. It then adjusts back to a normal level around January of the following year.

The invention of the department store

We have come to accept the festive season as it is today. We expect to be bombarded with media and advertising. We are told that the health of the economy depends on our spending power. But Christmas was not always about consumerism.

Christmas as we know it today reflects the rise of the merchant class and the growth of department stores. The French entrepreneur Aristide Boucicaut created the world’s first department store, Le Bon Marche, in 1838. By creating a place where people could shop for all types of goods in one location he transformed wants into needs and sowed the seeds of our present-day consumer society.

The invention of Christmas shopping

Philadelphia merchant, John Wanamaker, who opened his department store in the late 19th century, invented “Christmas Shopping”. He is one of the first to exploit his religion by being the first vendor to create sales feasts out of the Christian festivals of Christmas and Easter. He also invented Mother’s Day, the Money-Back-Guarantee, and he introduced Americans to French luxury goods.

John Wanamaker was also a radical thinker renowned for his honesty and philanthropy. He was one of the first merchants to give his employees free medical care, education, recreational facilities, pensions and profit share.

Department stores owners invented revolutionary concepts such as easy credit, returns policies, window displays, change-rooms and Santa parades. They made shopping a theatrical experience with lights and window displays, and invited people to shop, eat, travel up and down escalators, and delivered telephones to customer’s chairs for their convenience.

On the plus side department stores had the great egalitarian benefit of the “bargain basement”, breaking down the old codes of class distinction.

The shadow of commerce

However, this new commerce had its shadow side: the rise of status anxiety, the promise of instant gratification, the standardisation of sizing (you must fit in), and the creation of debt. Not only did individuals pick the debt cherry but, (as we are sorely aware of today), so did organisations and nations. The new easy commerce also gave rise to a new disease – kleptomania.

Christmas as a meaningful experience

It is possible to transform the holiday season into something that is both personally rewarding and that allows you to engage with others in meaningful ways. You can find a balance between the material and the spiritual-wisdom of this time. It can be a time of slowing down, connecting with others authentically, enjoying simple things, and of letting others know how you are doing.

Access your inner center – the true place of peace

The key is to be able to access your inner center, to stay connected to your deeper, more powerful self, and from that part of you to do what is right for you. If you can do this, you will be able to disentangle yourself from the hypnotic effects of Christmas.

It is important to cultivate self-awareness and to manage your mind. In particular the subconscious mind that stores your memories of Christmases past. In this way you can remain more present centred and, as our student has done, you will be able to redefine your concept of Christmas.

In training her mind to see herself and her emotions objectively through Inner Silence our student reports that she has now witnessed that her old concept of Christmas is not aligned with her new found skills. She feels ready to create a new concept that is more in line with the strong, resilient, mature part of her.

May your Christmas and the holiday season be in line with your deepest Self.

Authors: Dr Swami Shankardev Saraswati and Jayne Stevenson | Copyright Big Shakti 2011

Inner Silence Guided Meditation and Talks

Without self-awareness and mind management it is easy to get lost in our mind and in daily events. Our attention is constantly pulled towards the incessant demands of the external world so that we are unconscious of what is arising within us. If we neglect our inner being, we tend to identify with and become entangled in our thoughts, desires and emotional responses. They then have the power to dominate our inner and outer life.

Inner Silence guided meditations, accompanied by instructional talks, teach you how to tune into your deepest self and enable you to purify your mind and polish your heart. The act of purifying the mind ennobles the spirit (i.e it is a good karma).

By connecting with your essence you identify with your true self and your true needs (with reality). In the busy-ness of the holiday season we hope that you will take some time to objectively reflect upon the lessons and knowledge you have gained in the past year, so that you become proactive in creating optimal circumstances for your future.

See Inner Silence Guided Meditations

When you develop the witness, it empowers your ability to know who you are, both as an individual living in the world, and as a transcendent, universal consciousness. Witnessing requires you to remain present and mindful in each moment, to see things as they are. It enables you to respond with greater skill, intuition and wisdom.

Develop a relationship with your mind

The witness is the silent, peaceful centre of your being. It is from this perspective that you view your mind, the eternally changing, thinking, emoting, feeling, remembering, desiring part of you.

Cultivating the witness in meditation enables you to forge the correct relationship between the unchanging witness and the ever-changing mind. You learn how to make the mind a tool that you can use to live a fulfilled life. If you have not developed the witness then your mind becomes your master.

Lack of systematic meditation training leads to frustration

Many people dive into powerful forms of meditation, such as visualization or chakra meditation practice, seeking experiences that they have heard or read about. Without the proper foundations and a systematic approach (based on witnessing and self-awareness) you may attain meditative experience but you will not be able to integrate the benefits of this experience fully into your life.

Constantly seeking experience without systematic self-development leads to dissatisfaction and disillusionment. People run from one method and from one teacher to another searching for an answer to their dilemma, not realising that the answer lies in engaging in a proper educational program that builds skills and understanding.

Antar Mouna and Mindfulness

Mindfulness is the wakeful, conscious state that is present-centered. It is a particular way of paying attention that cultivates self-enquiry and self-understanding. By cultivating mindfulness we create the basis for sound mental health and a more conscious life.

The yoga-meditation practice of Antar Mouna developed by Swami Satyananda of the Bihar School of Yoga is a particularly well-structured way to develop mindfulness, self-awareness and witness consciousness.

Regular practice leads to a state of calmness, peace and deep mental concentration. Eventually it leads to equanimity, serenity and rapture.

Antar Mouna meditation teaches you how to:

• remain stable and present with negative thoughts
• purify the mind from accumulated negative thoughts, memories and emotions
• analyze and understand the negative thoughts and how they relate to your life and behavior
• transform negative thoughts into positive states.

Approaches to mindfulness and self-awareness training

There are various traditions that teach mindfulness, including the Buddhist techniques of Vipassana, Zen, Dzogchen, Anapanasati, Mindfulness Training and Insight Meditations.

Even if you have practiced other methods of meditation, Antar Mouna will give you another perspective from which to engage with and awaken yourself, and to deal with your mind. This training lays a strong foundation for all other meditations and self-development work.

Authors: Dr Swami Shankardev Saraswati and Jayne Stevenson | Copyright Big Shakti 2011

Essence of Enlightenment eSeminar Series

This eSeminar Series provides you with thorough knowledge and skills required for developing Mindfulness and Antar Mouna. You can carry this knowledge and skill set into your daily life to transform every waking experience.

Digestive Fire (Agni) – The Fundamental Principle of Health

The fundamental principle for creating health and higher consciousness is the maintenance of the digestive fire, agni. The word agni is Sanskrit for ‘fire. It is related to the Latin word ignis, which is the root of the English word ‘ignite’. It exists in the body and mind as the biological fire of metabolism.

In Ayurveda and yoga-tantra agni is described as being an elemental force in Nature (Prakriti) that has the power of transformation. It is the fire that digests food as well as psychological, emotional and spiritual nourishment. Agni digests gross and subtle substances, as well as our experiences so that they become part of us.

Agni is viewed as a sacred element that must be treasured and maintained in the same way that we carefully maintain a fire to cook, not burn, food, and to warm our home.

Agni is the element that keeps our intelligence sharp, clear and bright. It maintains our intelligence by enabling us to digest information from life so that we can know what is good for us and what is not.

Therefore agni also means immunity; our ability to discriminate foods from toxins, to identify harmful bacteria, and so on. With a strong agni we only take in what we need and eliminate excesses and toxins. A weak agni does not know what is good for us and does not have the power to remove toxins and bacteria.

The best way to build a strong agni is to remain self-aware and balanced while eating, to learn what is good for us, and to place foods and substances into our body with care and respect. A good exercise is to imagine that we are feeding a vitally important and sacred part of us.

The importance of good digestion to our health and sense of wellbeing is well known. Scientific research is proving that there are many truths stored in ancient wisdom. For example, Ayurveda states that good digestion is the key to health, the proper and proper functioning of the brain and mind, and our intelligence and immunity. And now recent medical research indicates that poor digestion and extra weight in middle age increases our risk of getting dementia in old age (Dr Weilli Xu, Neurology 2011).

Good Digestion Bundle

We created the Good Digestion Bundle:
2 eBooks and 2 Guided Meditations to support you improving and maintaining good digestion. Applying just a few of the principles from these books and meditations will strengthen your ability to digest food and all of life’s experiences.

Different Diets for Different Doshas eBook provides specific guidelines from both yoga and Ayurveda on how to work out your body type (dosha) and select the right foods and cooking methods for you. It’s easy to follow and you will understand how a few simple changes can make a big difference.

The Conscious Cook eBook is a rare guide to developing a mindful attitude towards food. It offers over 300 delicious, easy recipes from Kamala Devi, a highly experienced cook and spiritual adept.

Two guided meditations from the Core Strength Calm Mind Mp3/CD help you to digest food, life’s experiences, emotions and other substances. These meditations rapidly build vitality and power by using the breath and diaphragmatic muscles to both energise and fan the fire of digestion.

Get The Good Digestion Bundle And Strengthen Your Ability
To Digest Food, Emotions… And All of Life’s Experiences

The Good Digestion Bundle

The chakras lie in the central nervous system (the brain and spine), which controls all the functions of the body and mind. Chakra meditations focus awareness onto the spine at specific areas where the controlling points for the chakras lie.

The Axis of Our Being

The spine is the axis of our being. The embryo in the womb first creates the central spinal axis and then the body grows around this axis, the axis of our individual world. The top and bottom of the body, the two sides and the back and front of the body develop soon after. We then spend the rest of our life with our spine “behind” us. We face the world and all of life moves from back to front, from the spine into the world.

The chakras lie in the spine and transmute the vast cosmic forces of the universe, bringing them down from a cosmic order of magnitude to a level that we can safely use. Physical and psychological energies in the chakras then motivate our body and mind, creating thoughts, feelings and desires that motivate us to move forward into the world.

The Spine is the Basis of Individual Consciousness

To work with the chakras we need to take our awareness back into our spinal cord. The physical spine is one of the primary supporting structures for our body and mind. It is also the basis of our individual consciousness as the spinal cord because the nerve cells within the spine carry all the nerve signals that are required to sustain our waking, dreaming and sleeping states of being.

The Maha Gunas and The Spine

The spine is controlled by the maha gunas. They govern the physical, psychological, emotional and spiritual functions of the spine and are the basis for individual consciousness:

• Tamas governs structure and creates the physical structure of the spine.
• Rajas governs movement and creates nervous energy and prana, the basis of physical and mental energy.
• Sattwa governs awareness and creates individual awareness and the higher aspects of the mind.

Complex patterns of nerves and chemicals in the brain and in the spine, the physical basis for the chakras, are formed by tamas and motivated by rajas. They create the physical basis for the chakras to express themselves into the world. When sattwa dominates over tamas and rajas the bones, nerves and chakras are healthy.

When they are not balanced we suffer. If tamas or rajas are in excess sattwa cannot operate freely. We lose awareness or experience some form of weaknesses, either a blockage or dysfunction that we will need to manage if we are to regain balance and health.

Awakening the Spiritual Spine – Ajapa Japa Meditation

Cultivating our spiritual spine enables us to use the energy and abilities within each chakra to heal, strengthen and balance ourselves. We can transform ourselves into powerful, aware and compassionate beings who are in touch with the vast cosmic forces of creation and beyond.

Yoga asana (postures and stretching) and pranayama (breath control) create a strong and flexible spine. They open the channels of the spine and support the unimpeded flow of nerve impulses, prana, and mental and spiritual energies.

Ajapa japa meditation is one of the simplest and most powerful ways to awaken the spiritual spine. In this practice the breath, a mantra, and our mind and awareness are all fused into a potent force that is made to travel up and down the spine. This combines and integrates physical, energetic and psychological energies to purify and transform body, mind and consciousness. Old impurities are removed allowing our pristine natural state of being to shine forth.

Consciousness and energy travel through the channels of the spine to awaken the chakras and reveal their hidden gifts. The spine becomes is like an antenna that we use to tune into the gross and subtle realms that coexist and intermingle around.

And why is it that there are other souls who seem destined to bring darkness and suffering into the world?

Others seem born victims of misfortune and lack of opportunities.

There are two very divergent viewpoints as to how this occurs:

• The first is the view of science, which looks at genetics and upbringing, and is focused upon the mechanisms of the individual body-mind from the viewpoint of psychology and the social sciences.

  
  

• The second is the viewpoint of philosophies that describe the world in terms of karma, astrology and reincarnation.

Astrology and Karma

In India, an attempt to understand the mysteries of life has evolved through philosophy and esoteric sciences. One of these sciences is Indian astrology, called Jyotish, that explains the laws of karma based on astrology. In Jyotish the planets are the lords of karma, and they dispense the fruits of actions at different times over the course of our life.

Yoga is the ancient science that enabled us to better manage our karma, to deal with events that arise in each moment with greater awareness and skill, and to create more harmony and balance in the universe (more sattwa).

From the point of view of yoga and meditation karma is not cruel justice, but a neutral force or energy that both motivates our actions and that responds to our actions.

In each moment we create new karma and have an opportunity to work with our karma to create a better life. All that we need to do is to take responsibility for our actions and to learn how to respond with more awareness, knowledge and ability.

By using yoga and meditation to improve our lives and the lives of others we consciously engage both positive and the negative karma. This is called karma yoga, a process in which we use our karma for our psychological growth and spiritual evolution.

Old Souls and Great Souls

From the point of view of astrology some souls have taken conscious responsibility for their lives over many incarnations. It is said that they take birth to continue their good work and to uplift humanity.

One astrological signature in a natal chart that describes a great soul is called a Maha Purusha Yoga – a great soul yoga. It occurs when a planet is strong (that is, when it is in its own sign or exalted, and in good houses in a horoscope).

Another astrological signature occurs when four planets inhabit one sign, and is called a Renunciate (Sannyasa) Yoga. It can create the desire for renunciation from the world, an absence of desire for any earthly reward, and a desire to uplift others.

Recent Astrological Events

These two signatures have occurred since the end of March 2011 and they will last until the end of May 2011. Four mainly strong planets are in one sign. Jupiter (guru), Mars, Mercury, Venus and Sun have all been together. Jupiter and the Sun are innately spiritual planets.

Some of those planets, especially Jupiter, Mars, Venus and the Sun have been very strong at different times over the last month and will continue to be strong during this period.

This combination of strong planets, with a strong spiritual emphasis, is rare and will next recur at the end of 2055.

Rebirth of Great Souls

When these signatures occur it is highly likely that great souls will take birth whose destiny it is to support the spiritual development of the planet.

It is a possibility that gurus, saints and yogis who have died recently, or, who wish to reincarnate at this time, could take rebirth at certain auspicious moments during this a period.

God knows, we, and this planet, need all the help we can get.

Author: Dr Swami Shankardev Saraswati and Jayne Stevenson | Copyright Big Shakti 2011

Information and Resources on Astrology

Resources

Listen to this Introduction to Jyotish Astrology Dr Robert Svoboda and hear why this ancient science is so powerful in predicting life events, and remedying karma. Introduction to Jyotish – Indian Astrology MP3 Lecture

Read the book by Hart de Fouw and Dr Robert Svoboda Light on Life: An Introduction to the Astrology of India

Related Articles

Jyotish – Indian Astrology

Meaning of Jyotish

The word Jyotish in Sanskrit means ‘Lord of light’. It is the study of the light that comes to us from the sun, moon, stars and planets.

It is also a study of the light that is present within our consciousness, the light that illuminates our daily perceptions and experience of our lives.

Jyotish can be a spiritual practice in itself or it can be used in combination with yoga and meditation practices to awaken higher consciousness.

In general however, most people use Jyotish astrology to understand and remedy their negative karma and to create better karma for themselves and their family.

Jyotish Maps our Karma

Our potential life karma, including health, wealth, relationships, education, occupation and spiritual life, is mapped by the natal horoscope.

The astrologer, the Jyotishi, is the reader of the horoscope, the map of our karma. A good Jyotishi can see which areas of life may be strong, happy and flowing, and which areas may be weak, problematic or blocked.

A highly developed Jyotishi may offer possible remedies for negative karmas. These remedies may be in the form of advice about lifestyle changes, the timing of important events such as marriage, career changes, purchase of property, good locations to live, mantras, meditations, jewels to wear, and so on.

Jyotish in Yoga and Tantra

Many aspects of yoga, meditation and tantra are influenced by jyotish astrology. For example, initiation into mantra yoga is often given according to one’s birthdate, or by other important astrological indications.

Hatha yoga is the science of balancing the solar and lunar forces within the body-mind to awaken the fire of consciousness.

In hatha and kundalini yoga, and in tantra, the yogi seeks to connect to, and control cosmic forces through powerful practices within their own being.

Most tantric practices are performed at certain lunar intervals, such as the full moon, or during certain seasons. The yogi connects to and resonates with the cosmos in a conscious relationship with higher forces.

Jyotish is a Vedic science – a Vidya

Jyotish astrology is part of Vedic knowledge; the collected verbal wisdom handed down by the great rishis, seers of the Vedas.

In Vedic circles, the knowledge contained in Jyotish is called the jyotir vidya. This vidya is a force, or Shakti, and it is regarded as a living intelligent entity.

The Six Limbs of Jyotish

Jyotish has 6 limbs:

• Observational astronomy – observing the movement of the heavenly bodies
• Calculation – of movements of planets, stars, eclipses, conjunctions and so on
• Natal astrology – the birth chart
• Horary astrology – which examines the astrological conditions at the time a question is asked
• Electional astrology – to determine the best time to start an activity to ensure success
• Omenology – the reading of omens

Forms of Jyotish

There are a number of forms of Jyotish:

• Parashari astrology – based on the work of the great astrologer Parashara who wrote the great work Brihat Parashara Hora Shastra.
• Jaimini astrology – based on the work of the great Vedic seer Maharishi Jaimini.
• Tajika astrology – based on the astrology of the Arabs.
• Nadi astrology -  devised by seers long ago and was so precise that it was able to prepare horoscopes for people who would live in the future. An individual’s precise horoscope was made before their birth.
• Tantric astrology – includes yogic, tantric and shamanic methods, such as the use of rituals, the worship of elements, and various forms of meditation.

The Jyotishi – the Astrologer

Jyotish is a complex and difficult subject to master. Becoming a Jyotish astrologer requires great dedication and focus.

The student of Jyotish needs a guru, teacher, or mentor to explain the principles and demonstrate how to apply them.

The student also requires some knowledge of Sanskrit language and Samkhya Philosophy, as these are the basis of many of the concepts used in Jyotish.

Far beyond intellectual knowledge, the student need to develop, life experience and intuition. Intuition can be developed through yoga practices such as pranayama, mantra and meditation.

Information and Resources on Astrology

Resources

Listen to this Introduction to Jyotish Astrology Dr Robert Svoboda and hear why this ancient science is so powerful in predicting life events, and remedying karma. Introduction to Jyotish – Indian Astrology MP3 Lecture

Read the book by Hart de Fouw and Dr Robert Svoboda Light on Life: An Introduction to the Astrology of India

Related Articles

Planetary Alignment and Karma

Today the method of Yoga Nidra is widespread and yet few people realize that Swami Satyananda is the originator of this modern yoga-tantra technique.

Yoga Nidra Has Two Distinct Meanings

Meaning 1. A Yoga-Tantra Technique

Yoga Nidra is a powerful relaxation and meditation technique derived from ancient tantra and developed by Swami Satyananda of the Bihar School of Yoga. This technique induces deep relaxation of the body-mind with the ultimate aim of increasing self-awareness.

The technique of Yoga Nidra enables us to remain aware while we enter into the dream and sleeping states of consciousness. The state of Yoga Nidra occurs when we can remain conscious during the deep sleep state (called prajna in the Mandukya Upanishad).

The technique is a practical and easily accessible. It creates deep relaxation for health, mental peace and higher awareness. Yoga Nidra leads us to experience exalted states of higher consciousness.

Meaning 2. An Indian Philosophical Concept

Referred to in many Indian philosophical and mythological texts, Yoga Nidra is the state that occurs when the Indian god Vishnu sleeps at the time of the destruction of creation (called pralaya). Vishnu is the cohesive power of the universe, so when he sleeps the universe dissolves.

The modern usage of the term Yoga Nidra refers more to the relaxation and meditation technique developed by Swami Satyananda, rather than to the state of absorption into the highest Self.

Yoga Nidra as Relaxation Meditation ~ Beginnings

Few people realize that the Swami Satyananda is the originator of Yoga Nidra.

Swami Satyananda formulated the idea for this technique while a disciple of his guru, the great yoga master Swami Sivananda in Rishikesh, during the 1940s and early 1950s.

Swami Satyananda tells of his experience when as a young student he fell asleep while people nearby chanted mantras, many of which he had not heard before. Even though he was deeply asleep during the chanting, on awakening, when he heard these mantras again, he seemed to know them. A yogi explained to him that his subtle body had heard the mantras.

Development of the Technique of Yoga Nidra

In his book Yoga Nidra[1] Swami Satyananda states, “After this discovery, I began studying the tantric scriptures in a new light. I came across many important but little known practices, which interested me very much. After practicing them myself, I decided to construct a new system, called Yoga NIdra, which would incorporate the essence of these practices without any of the complicated ritualistic drawbacks.”

During the 1960s he went on to develop a process of lying meditation and mind training. The main aim was the exploration of consciousness but which had the side-effect of deep relaxation, rejuvenation, healing and increased inner strength.

The term Yoga Nidra has today become a very popular term for deep yogic relaxation meditation.

Nyasa

The yogi is able to awaken subtle energy.

The characteristic feature of Yoga Nidra is the systematic rotation of consciousness in the body, which originated from the tantric process of nyasa (meaning ‘to place’ or ‘to take the mind to a point’).”

During nyasa a yogi touches various parts of his or her body with consciousness while repeating mantras. When this is done in the prescribed manner the yogi is able to awaken subtle energy within the physical matter of the body.

Making Complex Techniques Accessible to All

Swami Satyananda’s great contribution to us all is that he has made very complex and advanced techniques accessible to everyone.

Swami Satyananda recognized that these complex and ancient tantric techniques had great potential but needed to be translated into forms that could be used in our modern lives. He saw the great need in modern life for simple methods that have the power to reduce stress and suffering. He simplified the ancient yoga-tantra methods and made them accessible and practical.

He recognized that by simply placing our awareness onto a part of the body that part would be relaxed and recharged. This would then open the doorway into other areas of the body-mind for further healing and rejuvenation.

[1] Saraswati, Swami Satyananda, Yoga Nidra, Bihar School of Yoga,1976, p. 3

Author: Dr Swami Shankardev Saraswati | Copyright Big Shakti 2011

Information and Resources on Yoga Nidra

Resources

Learn authentic practices with this guided Mp3 or CD Meditation and Yoga Nidra

Read the book by the originator of this technique, Swami Satyananda Saraswati Yoga Nidra

More Articles

Yoga Nidra

Insufficient Rest and Poor Sleep Causes Heart Disease

Many people have lost their ability to replenish themselves through good quality sleep. Millions of people are clinically sleep-deprived or suffering from sleep disorders.

Work Hard, Party Hard

We have become blind to the importance of sleep. “Work hard, party hard” is an accepted way of life in our modern 24/7 lifestyle. Sleep is given a low priority. It is seen as a weakness or something that gets in the way of life rather than as the foundation of a healthy and full life.

Sleep needs to be redefined as an activity to be treated with the utmost respect, like exercise and a good diet. Sleep, and our ability to relax and rest deeply, is the basis of a good life.

The following video from TED talks by Arianna Huffington, entitled “How to succeed? Get more sleep” highlights our poor attitudes to sleep and asks that we rethink our attitudes.

Sleep Statistics

The National Commission on Sleep Disorders Research in America has labeled insomnia “a silent epidemic of staggering proportions”.

• 30-40% of people in the USA and Australia have insomnia and poor quality sleep each month.
• 40-70 million Americans experience either chronic or intermittent sleep-related problems costing $15 billion in health care and $50 billion in lost productivity.
• Sleeplessness is a chronic problem for one in ten Australians, over 2 million people.

Approximately 5-10% of people use prescribed sleeping pills. Another 5-10% of people use over-the-counter prescriptions. An unknown number of people use alcohol and other substances at night to try to help them sleep.

And yet these attempts to sleep well usually do not provide the deep rest and recuperation we seek.

How Much Restful Sleep Do You Need?

The amount of sleep and rest each of us needs is different. There is consensus that for the majority of people 6 hours sleep is a minimum. However, the best way to judge if you have had sufficient rest and sleep is to feel how tired you are and how you well or poorly you perform during the day.

Effects of Sleep Deprivation

Going too long without sleep diminishes your ability to function. It’s like being drunk. Extended periods of sleep deprivation result in the brain shutting down. We are unable to make accurate judgments and in extreme cases this can result in hallucinations.

Lack of rest and untreated sleep disorders:

• reduce quality of life
• lower productivity in school and workplace
• increase the chance of ill health and death from heart disease, diabetes, depression and obesity
• increase the risk of accidents associated with excessive sleepiness.

Professor Charles A Czeisler from Harvard Medical School states that in the United States 80,000 people fall asleep at the wheel every day, an average of one person every second. Every two minutes one of those people crashes.

Research is now showing that lack of rest and the resultant burnout and depletion of energy is a major factor in a number of chronic illnesses, especially in heart and blood vessel disease.

Major Sleep Research

Recent medical research from Holland (2011) studied over 20,000 men and women for over 12 years. They showed that poor quality sleep combined with insufficient sleep time is linked with a massive increased risk of heart and blood vessel disease.

Sleep Research Findings

They discovered that short sleepers (6 hours or less) had a 15% higher risk of cardiovascular disease (disease of the blood vessels) and a 23% higher risk of heart disease (coronary artery disease) compared with people with normal sleep duration (seven to eight hours).

Researchers found no association between poor quality sleep and cardiovascular disease. It was the combination of poor quality and short duration that caused the problem.

People who had a combination of poor quality sleep and short duration sleep had a massive 65% higher risk of cardiovascular disease, and an 85% higher risk of heart disease than people with a normal sleep duration and good sleep quality.

Sleep Research Conclusions

This means that insufficient good quality sleep and lack of rest leads to exhaustion, which sets up the perfect conditions for degenerative illness.

Good sleep has to be experienced most nights if we are to function to the best of our potential and remain free of disease.

Get Extra Sleep Credits

Practicing relaxation techniques like Yoga Nidra in the morning following a bad night’s sleep may prevent cardiovascular disease and heart disease.

Techniques such as Yoga Nidra allow us to gain deep rest and this diminish the damage that occurs to the body when it is exhausted.

If you wake feeling tired or exhausted in the morning the best thing you can do is to rest deeply with Yoga Nidra before the day begins. This will give you the extra sleep credits your body needs to maintain itself and keep you healthy and relaxed.

Author: Dr Swami Shankardev Saraswati with Jayne Stevenson | Copyright Big Shakti 2011

Information and Resources on Sleep and Yoga Nidra

Resources

Learn authentic practice with this guided Mp3 or CD Meditation and Yoga Nidra

Read the book by the originator of this technique, Swami Satyananda Saraswati Yoga Nidra

Related Articles

Yoga Nidra

Origin of Yoga Nidra

Research Paper

Hoevenaar-Blom MP, Spijkerman AMW, Kromhout D, et al. (2011) Sleep duration and sleep quality in relation to 12-year cardiovascular disease incidence: The MORGEN Study. Sleep; in press.
Obtain the research paper from http://www.journalsleep.org/AcceptedPapers/SP-002-11.pdf

The word yoga means conscious connection to Self. Nidra means sleep. Yoga Nidra is a yoga meditation technique that allows us to relax, recharge, rejuvenate and awaken higher consciousness.

(Note: Yogi nidra is a Sanskrit term that means the light, wakeful sleep of an accomplished practitioner of yoga and meditation.)

What is Yoga Nidra?

Yoga Nidra is a powerful meditation technique where the mind remains conscious during the normally “unconscious” state associated with deep sleep.

Practiced in the lying position, it is one of the most popular yoga meditation techniques because it induces a profoundly deep state of rest. It is effortless, enjoyable, soothing and recuperative.

As it is practiced today, Yoga Nidra is a technique that carries awareness deep into you, layer by layer. This process is called introversion, or pratyahara in Sanskrit. The pratyahara of Yoga Nidra induces deep relaxation.

Thousands Use Yoga Nidra Scripts to Relax and Meditate

Yoga Nidra takes your awareness deep into parts of you that you normally cannot access because of tensions. You systematically relax each part of your physical body and then move your awareness to the more subtle layers, your emotions and deeper mind, in order to relax those parts.

We Need Deep Rest To Remain Healthy

Many people find that sleep is not completely restful. They are unable to resolve tensions, or they are unaware of how much tension they are holding and carry these tensions into their sleep. Over time these tensions and stresses travel deep into the body-mind and become the seed of physical and psychological illness.

Disturbed sleep, sleep deprivation and sleep disorders such as insomnia have reached epidemic proportions in recent years. Chronic sleep deprivation has been shown to greatly increase the risk of chronic degenerative illnesses, such as heart disease, diabetes, depression and obesity, and of premature death. (See the research article on heart disease at the end of this page for more details)

• More than 30% of the population suffers from insomnia.
• More than 60% of people over the age of 60 suffer from insomnia.
• 30% of people suffer from some form of insomnia during their lifetime.
• More than half of Americans lose sleep due to stress and/or anxiety.
• Approximately 30 million people in the U.S. (10% of the population) use prescription sleeping medication.

Many people try to sleep with their mind still switched on. Over-thinking is a symptom of stress and worry. Unchecked, it can become an unconscious habit that undermines our health and happiness.

Learning how to turn off excessive thinking and worry is the key to getting deep restful sleep. One of the easiest ways to do this is by practicing Yoga Nidra.

Yoga Nidra is a practice that enables you to gain deep rest so that you can recharge and rejuvenate yourself. In removing deep-seated tensions and improves your capacity to sleep peacefully.

Although it does not replace normal sleep, 30 minutes of Yoga Nidra is the equivalent of 3 to 4 hours of sleep.

30 minutes of  Yoga Nidra is the equivalent of 3 to 4 hours of sleep

Removing Deep-Seated Tensions

Tensions block awareness and energy. Yoga Nidra releases blocked energy that is trapped within the body-mind, often frozen by anxiety and worry. The release of energy during relaxation rebalances and harmonizes the body and the deeper mind. Energy that is released can be used for healing and positive growth.

Removing tensions allows you to penetrate your awareness into the unconscious areas of yourself. You become aware of and can connect to your inner abilities and potential. This expands your sense of self by expanding your awareness of the deeper and subtler parts of you.

Yoga Nidra Therapy

Yoga Nidra is a yoga meditation technique that can be used in therapy settings to enable people to recuperate from exhaustion and illness. It can be applied as both a primary therapeutic tool and as an adjunctive treatment for many acute and chronic physical and psychological disease conditions.

Deep relaxation liberates the energy trapped within tensions.

Author: Dr Swami Shankardev Saraswati with Jayne Stevenson | Copyright Big Shakti 2011

Information and Resources on Yoga Nidra

Resources

Learn authentic practices with this guided Mp3 or CD Meditation and Yoga Nidra

Read the book by the originator of this technique, Swami Satyananda Saraswati Yoga Nidra

Related Articles

Origin of Yoga Nidra

Insufficient Rest and Poor Sleep Causes Heart Disease

Mind-body medicine is an not a complimentary or alternative treatment as it is part of the present day holistic systems of orthodox medicine. It works well with and supports all forms of complimentary and alternative therapies and natural remedies.In fact relaxation and meditation are the ultimate natural remedy.

Herbert Benson

Herbert Benson is a pioneer in the field of mind-body medicine. His clinical work and research is based on the ability for various techniques and processes to turn on the relaxation response.

Benson has explored a variety of meditative techniques, such as yoga, diaphragmatic breathing, meditation, repetitive prayer, chi gong, tai chi, progressive muscle relaxation, exercise and knitting.

Big Shakti’s guided meditation techniques

Big Shakti’s techniques incorporate relaxation, meditation and diaphragmatic breathing. We have developed sophisticated forms of diaphragmatic breathing as part of our the following guided meditation techniques: Prana and Pranic Healing, Core Strength Calm Mind, The Chakras and Ajapa Japa. We have used these techniques to treat and manage the conditions listed below.

AGING

• Galvin JA, Benson H, Deckro GR, Fricchione GL, Dusek JA. (2006). “The relaxation response: reducing stress and improving cognition in healthy aging adults.” Complement Ther Clin Pract 12(3): 186-91.

ANXIETY

• Day, RC and Sadek, SN(1982). “The effect of Benson’s relaxation response on the anxiety levels of Lebanese children under stress.” J Exp Child Psychol 34(2):350-6.
• Benson, H, Frankel, FH et al. (1978). “Treatment of anxiety: a comparison of the usefulness of self-hypnosis and a meditational relaxation technique. An overview.” Psychother Psychosom 30(3-4):.229-42

CANCER

• Beard C, Stason WB, Wang Q, Manola J, Dean-Clower E, Dusek JA, Decristofaro S, Webster A, Doherty-Gilman AM, Rosenthal DS, Benson H (2010). “Effects of complementary therapies on clinical outcomes in patients being treated with radiation therapy for prostate cancer.” Cancer. 2010 Aug 27. [Epub ahead of print]

HEADACHE

• Fentress, DW, Masek, BJ et al. (1986). “Biofeedback and relaxation-response training in the treatment of pediatric migraine.” Dev Med Child Neurol 28(2):139-46.
• Benson, H, Klemchuk, HP et al. (1974). “The usefulness of the relaxation response in the therapy of headache.” Headache 14(1):49-52.
• Benson, H, Malvea, BP et al. (1973). “Physiologic correlates of meditation and their clinical effects in headache: an ongoing investigation.” Headache 13(1):23-4.

HEART DISEASE

• Benson H, Dusek JA, Sherwood JB, Lam P, Bethea CF, Carpenter W, Levitsky S, Hill PC, Clem DW Jr, Jain MK, Drumel D, Kopecky SL, Mueller PS, Marek D, Rollins S, Hibberd PL. (2006). “Study of the Therapeutic Effects of Intercessory Prayer (STEP) in cardiac bypass patients: a multicenter randomized trial of uncertainty and certainty of receiving intercessory prayer.” Am Heart J 151(4): 934-42.
• Peng, C, Henry, I, Mietus, J, Hausdorff, J, Khalsa, G, Benson, H, Goldberger, A. (2004). “Heart rate dynamics during three forms of meditation” Int J Cardiol 95: 19-27.
• Mittleman, MA, Maclure, M et al. (1995). “Triggering of acute myocardial infarction onset by episodes of anger. Determinants of Myocardial Infarction Onset Study Investigators.” Circulation 92(7):1720-5.
• Benson, H, Alexander, S et al. (1975). “Decreased premature ventricular contractions through use of the relaxation response in patients with stable ischaemic heart-disease. “Lancet 2(7931):380-2.

HIGH BLOOD PRESSURE

• Dusek JA, Hibberd PL, Buczynski B, Chang BH, Dusek KC, Johnston JM, Wohlhueter AL, Benson H, Zusman RM. (2008). “Stress management versus lifestyle modification on systolic hypertension and medication elimination: a randomized trial.” J Altern Complement Med 14(2): 129-38.
• Leserman, J, Stuart, E et al. (1989). “Nonpharmacologic intervention for hypertension: Long term follow up.” J Cardiopulmonary Rehabil 9:316-24.
• Stuart, EM, Caudill, M et al. (1987). “Nonpharmacologic treatment of hypertension: a multiple-risk-factor approach.” J Cardiovasc Nurs 1(4):1-14.
• Shapiro, AP, Benson, H et al. (1979). “The role of stress in hypertension.” J Human Stress 5(2):7-26.
• Benson, H, Kotch, JB et al. (1978). “Stress and hypertension: interrelations and management.” Cardiovasc Clin 9(1):113-24.
• Benson, H(1977). “Can hypertension be induced by stress? A case discussion.” J Human Stress 3(1):4-11.
• Benson, H, Rosner, BA et al. (1974). “Decreased blood pressure in borderline hypertensive subjects who practiced meditation.” J Chronic Dis 27(3):163-9.
• Benson, H, Rosner, BA et al. (1974). “Decreased blood-pressure in pharmacologically treated hypertensive patients who regularly elicited the relaxation response.” Lancet 1(7852):289-91.

IRRITABLE BOWEL SYNDROME

• Keefer, L and Blanchard, EB (2002). “A one year follow-up of relaxation response meditation as a treatment for irritable bowel syndrome.” Behav Res Ther 40(5):541-6.
• Keefer, L and Blanchard, EB (2001). “The effects of relaxation response meditation on the symptoms of irritable bowel syndrome: results of a controlled treatment study.” Behav Res Ther 39(7):801-11.

INFERTILITY

• Domar, AD, Clapp, D et al. (2000). “Impact of group psychological interventions on pregnancy rates in infertile women.” Fertil Steril 73(4):805-11.
• Domar, AD, Clapp, D et al. (2000). “The impact of group psychological interventions on distress in infertile women.” Health Psychol 19(6):568-75.
• Domar, AD, Zuttermeister, PC et al. (1993). “The psychological impact of infertility: a comparison with patients with other medical conditions.” J Psychosom Obstet Gynaecol 14 Suppl:45-52.
• Domar, AD, Broome, A et al. (1992). “The prevalence and predictability of depression in infertile women.” Fertil Steril 58(6):1158-63.
• Domar, AD, Zuttermeister, PC et al. (1992). “Psychological improvement in infertile women after behavioral treatment: a replication.” Fertil Steril 58(1):144-7.
• Domar, AD, Seibel, MM et al. (1990). “The mind/body program for infertility: a new behavioral treatment approach for women with infertility.” Fertil Steril 53(2):246-9.

INSOMNIA

• Jacobs, GD, Benson, H et al. (1996). “Perceived benefits in a behavioral-medicine insomnia program: a clinical report.” Am J Med 100(2):212-6.
• Jacobs, GD, H., B et al. (1993). “Home-based central nervous system assessment of multifactor behavioral intervention for chronic sleep-onset insomnia.” Behav Ther 24:159-74.
• Jacobs, GD, Rosenberg, PA et al. (1993). “Multifactor behavioral treatment of chronic sleep-onset insomnia using stimulus control and the relaxation response. A preliminary study.” Behav Modif 17(4):498-509.

MENOPAUSE

• Conboy, L, Domar, A et al. (2001). “Women at mid-life: symptoms, attitudes, and choices, an internet based survey.” Maturitas 38(2):129-36.

PAIN

• Schaffer, SD and Yucha, CB(2004). “Relaxation & pain management: the relaxation response can play a role in managing chronic and acute pain.” Am J Nurs 104(8):75-6, 78-9, 81-2.
• Caudill, M, Schnable, R et al. (1991). “Decreased clinic use by chronic pain patients: response to behavioral medicine intervention.” Clin J Pain 7(4):305-10.
• Kutz, I, Caudill, M et al. (1983). “The role of relaxation in behavioral therapies for chronic pain.” Int Anesthesiol Clin 21(4):193-200.

PRE-MENSTRUAL SYNDROME

• Goodale, IL, Domar, AD et al. (1990). “Alleviation of premenstrual syndrome symptoms with the relaxation response.” Obstet Gynecol 75(4):649-55.

WOMEN’S HEALTH

• Deckro, JP, Domar, AD et al. (1993). “Clinical application of the relaxation response in women’s health. AWHONNS” Clin Issues Perinat Womens Health Nurs 4(2):311-9.

Because it is so subtle you require some form of meditative process that allow you to connect to this most subtle part of you on a daily basis, to wake up to the spiritual in you.

You can use these techniques to awaken and nurture your consciousness and to nurture your spiritual growth and to forge a powerful spirit.

The Spiritual Seeker

Use meditation to awaken and nurture your consciousness and to forge a powerful spirit.

Spiritual life begins when you seek a deeper and more meaningful connection with your self and endeavor to find a higher purpose.

A spiritual seeker, someone who seeks spiritual truth, asks the question, “Who am I, where have I come from and where am I going? What is the purpose of my existence?”

These questions, which forms the basis of the yoga of knowledge (jnana yoga), lead you to seek connection with something greater and more universal in you.

Disconnection is the basis of all suffering

It is essential to actively pursue connection with your self because to be disconnected from your self is one of the greatest pains we can experience.

Disconnection is at the core of many physical and psychological diseases.

Connection is the cure

To be disconnected from your self is one of the greatest pains we can experience.

Connection to self and the cultivation of self-awareness is the remedy for many of life’s problems, It is the foundation of your ability to engage life with empathy and a courageous spirit. It has multiple benefits. You will:

• Become consciously cooperative and co-creative with your own evolution
• See every event as sacred and part of an heroic path
• Use self-awareness and self-knowledge to find purpose and see how your life fits into the big picture
• Ultimately come to the total realization of your self as unlimited consciousness

Spiritual technology

See every event as sacred.

Big Shakti teaches methods and techniques that empower you to become more self-aware, to live a more conscious life, to integrate body, mind and spirit, and to foster a conscious relationship with the universal part of you.

You can use our techniques with any other system

We do not teach dogma, but provide the tools, meditation techniques and methods, for you to find your own truth. These meditation techniques guide you into structured and meaningful self-discovery. They can be integrated into any belief system, and any spiritual, philosophical, psychological or religious practice.

Meditations for Spiritual Awakening

Live a more conscious life.

There are several core techniques that awaken higher consciousness and spiritual awareness.

Ajapa japa is one of the most powerful and useful of all the yoga meditation techniques that awaken the channels that carry spiritual energy and consciousness. It is a fundamental core practice that is easy to learn and apply, and is the foundation of stable spiritual development.

Chakra meditations are important techniques on the path to spiritual awareness. They purify and activate the powerful subtle forces within you that, when they are developed and integrated, power higher spiritual consciousness.

Big Shakti has created a holistic approach to health and healing.

Yoga Therapy Explained

Yoga therapy is the application of yogic methods, including yoga postures, breathing and meditation, to re-establish harmony and balance in the body-mind.

Yoga is a science of health management and health promotion rather than a method of treating disease. When people with illnesses practice yoga then they find that their illness often improves.

The main aim of yoga therapy is to increase self-awareness. Improved health and a stronger, more joyful mind can follow from the cultivation of greater self-awareness combined with yoga and meditation practice.

Yoga provides techniques that support deep rest and rejuvenation. For example, deep relaxation techniques such as Yoga Nidra are essential ingredients in almost all disease management.

Breathing and meditation techniques, such as ajapa japa and pranic healing, combine the best of yoga’s powerful techniques into potent healing tools.

Combine yoga with other modalities

When yoga is combined with certain healing and therapeutic modalities, it increases the effectiveness and efficiency of those methods. Yoga can also increase health, general wellbeing and longevity.

Yoga and meditation therapy are scientifically proven forms of alternative medicine..

Research shows that yoga and meditation therapy can be applied to both physical and psychological conditions, and can be used to remedy psycho-spiritual crises. Yoga therapy can work on both symptoms and the deeper underlying cause.

When people with illnesses practice yoga then they find that their illness often improves.

Yoga, Meditation and Mind-body Medicine

Yoga and meditation are are now incorporated into holistic mind-body medicine programs run by major universities and hospitals, such as the Benson Henry Institute at at Massachusetts General Hospital, USA.

Research is proving that mind-body medicine, which incorporates yoga, relaxation and meditation, is an evolving and powerful holistic medical system that is clinically very effective. This is because yoga and meditation empower you to make use of the link between body, mind and consciousness.

Yoga and meditation can support any therapeutic system to work more effectively, including drugs, surgery and complementary systems of healing.

This approach is deeply satisfying to both the patient and the therapist.

Combining East and West

When yoga therapy and mind-body medicine are combined they empower you to:

1. Relax, recharge and rejuvenate
2. Reduce anxiety and depression that often accompanies chronic illness
3. Channel breath and energy for healing
4. Calm your mind and emotions
5. Manage a Broad Range of physical and psychological conditions
   (Read more about the conditions treated by yoga therapy)
6. Turn on your body’s own creative intelligence to activate your innate healing capacity
7. Feel more in control of your health and your life
8. Become more self-responsible
9. Use illness as part of your spiritual growth

This approach is deeply satisfying to both the patient and the therapist.

A Collaborative Holistic Approach is Important

Always seeking medical advice when required.

We encourage a collaborative relationship. This means taking greater responsibility for your health but always seeking medical advice when required.

Develop a partnership with teachers, therapists and doctors. At the same time claim your own power, become self-responsible and propel yourself towards a better life.

Self-awareness is the basis of a meaningful and fulfilled life.

To not know your self and to not spend quality time with your self is crazy. If you are completely out of touch with who you are and your needs you will be unable to fulfill your needs and ultimately suffer great unhappiness and physical and mental ill health.

True self-development teaches you to become aware of your self as both an individual self and a more essential, universal or higher Self. The universal Self is your unchanging, essential core Self. The great wisdom traditions, such as yoga, tell us that your essential self is constructed of pure consciousness. You can discover this part of you through meditation as you become more and more self-aware.

Self-awareness is the most important element

Self-awareness is the most important ingredient in all systems of self-development and spiritual awakening. It is your capacity to experience, feel and know yourself. The more you can feel and know the more you can change. You live a better life and to feel more connected to the universal in you.

Self-regulation

Self-awareness is the most important ingredient in all systems of self-development.

Self-regulation is your ability to take control of your body and mind, and of your life to some degree. It is your ability to use various skills, both innate and learned to influence your life in a healthier, more positive and more creative direction.

Self-development arises when you become self-aware and recognize your need to address issues and remedy old negative patterns and weaknesses. However, awareness alone is not enough. You need to act and make appropriate positive changes by combining self-awareness and self-regulation.

Recognize positive and negative patterns

Self-regulation is your ability to take control of your body and mind.

Once you have developed a degree of self-awareness you become aware of your physical and psychological patterns, your patterns of thinking, feeling and acting.

Some patterns are creative, positive and intelligent – your smart bits. Some patterns are negative and destructive – your dumb bits. The negative patterns are often young and undeveloped parts of you. Once you start to pay attention to and nurture the negative patterns they are freed to blossom into positive and creative patterns.

Make fulfilling and satisfying changes

You are creatively participating in your own evolution.

Once you are aware of your patterns you can apply techniques that enhance positive patterns and remove, manage or change negative patterns. Achieving this is satisfying and fulfilling.

You become more autonomous and feel that you are creatively participating in your own evolution.

An outline of a yogic approach to self-development

A yogic approach to self-development could include the regular practice of some form of yoga, including relaxation and meditation techniques, lifestyle adjustments, and an education on how to better relate to the world and you. The following is one possible self-development program:

Engaging in meaningful self-development allows you to create your own happiness and fulfillment.

1. Start with Yoga Nidra as a way of rejuvenating yourselves, removing fatigue and building the energy required to engage in sustained self-development. This is also therapeutic.

2. Learn how to meditate. Begin a simple meditation practice such as ajapa japa, becoming aware of the breath and a mantra moving in the body. This will calm an overactive mind, awakens higher awareness, and enables you to form a positive, nurturing relationship with your self.

3. Apply what you have learned to your daily life so that you become more conscious of each moment and are able to engage with more of you in a way that is mutually satisfying to all beings. Core Strength Calm Mind teaches you how to stay grounded, relaxed and present with both the positive and the negative situations of life.

Engaging in meaningful self-development allows you to create your own happiness and fulfillment so that you can experience all the wonderful and meaningful elements of life.

There are five keys that make the process of gaining health and wellbeing simple and enjoyable. They do not require that you impose major changes and disciplines on yourself such as strict dietary regimens and rigorous exercise program.

1. Cultivate Self-awareness

The foundation of wellbeing is the cultivation of self-awareness, which is the primary aim of all yoga and meditation. Health and wellbeing are side effects that arise from the cultivation of self-awareness through ajapa japa.

The foundation of wellbeing is the cultivation of self-awareness

Self-awareness allows you to tune into your body, mind and life. The more self-aware you are the more you will know what you need. It is then up to you to make intelligent choices that you enjoy in order to effect real, positive change.

2. Generate Energy (shakti)

You need energy to fuel your body and mind, and to have the power and strength to engage life with resilience and joy.

The primary way to generate energy and vitality is through deep restful sleep, a good diet, relaxation and meditation.

The primary way to generate energy is through deep restful sleep, a good diet, relaxation and meditation.

Deep restful sleep is the most important ingredient in generating energy. Lack of sleep leading to fatigue is a major cause of illness.

Yoga Nidra is one of the best techniques to generate deep rest, especially if sleep is not efficient. A half hour of practice is the equivalent of 3 -4 hours of sleep.

You also generate energy through a good diet that is balanced and appropriate for your body type.

3. Store Energy

Once you have generated energy you need to store it in your energy bank account.

Once you have generated energy you need to store it in your energy bank account.

The quality and quantity of the energy stored determines the strength of your constitution, your natural resistance to disease and your recuperative powers.

Prana and Pranic Healing is a step-wise training program in building energy and forms part of a profound system of healing and rejuvenation. It teaches you how to generate and store energy.

4. Use Energy Wisely

The next step is to use your energy wisely in ways that continue to cultivate health, strength and wellbeing.

Regular exercise and activity has been medically proven to help a myriad of modern physical and mental health issues.

To use energy wisely it is important to have a sense of purpose.

To use energy wisely it is important to have a sense of purpose. Purpose gives our life focus and uses our energy in ways that are creative and bring joy and fulfillment. Illuminating Your Heart’s Desire and Mastering the Art of Change teaches you how to find your purpose and create strong willpower and intention.

If you are unwell and want to participate in your own healing the Prana and Pranic Healing techniques teach you how to channel energy in the body to areas that require healing and to prevent illness.

If you need to use energy to face problems and difficulties Core Strength Calm Mind teaches you how to use your energy to remain relaxed, grounded and strong during stressful events.

5. Cultivate psychological Wellbeing

You can learn how to reverse negative habits of thought and behavior that detriment our health and wellbeing and cultivate positive habits and attitudes that support you. Optimism can be cultivated.

Ajapa Japa supports mental peace and focus and is part of a systematic training program that aims at making you master of your mind and emotions.

Ajapa Japa supports mental peace and focus and is part of a systematic training program

You will find yourself worrying less, eating better, exercising efficiently and laughing more.

Regular Small Changes Bring Big Results

Big Shakti provides the know-how and the techniques for health and wellbeing. These techniques allow you to make small changes in a step-wise progression. The results are increased physical health, emotional stability and psychological wellbeing.

If you do not practice relaxation tension builds up. Obvious and true.

Ongoing tension and anxiety creates a negative spiral of increasing distress and illness, making it harder and harder to relax and recuperate.

It is an intelligent strategy to aim to stay as relaxed as possible under all circumstances.

Relaxation is both and art and a science

Relaxation is an art and a science. Once you know how you can turn on relaxation in a few seconds. This is a deeply enjoyable experience.

The science of relaxation is based on learning how to control our nervous system.

When you turn on relaxation you automatically turn off the part of the brain that deals with stress and tension (the sympathetic nervous system) and turn on the part that creates relaxation and wellbeing (the parasympathetic nervous system).

The art of relaxation is knowing how to relax and how to meditate, and to use the relaxation gained from these techniques to get the most out of your life.

This means being able to relax during both the good times and the bad, especially when you are facing difficult times with lots of stresses and challenges.

When you know how to relax you have the energy to deal with stress and the ability to relax and recharge after the stress has been managed.

Tune Into Your Needs

You can learn to turn on relaxation whenever and wherever you need it.

The key to good health is your ability to relax and recharge when your body tells you that it needs to do this.

Unfortunately many people are ignoring themselves or are unable to read their body’s inner signals. This is resulting in an epidemic of chronic degenerative diseases, such as heart disease, diabetes and obesity, and in poor relationships and a generally reduced quality of life. Medical research is showing us that relaxation can help people better manage these conditions and improve quality of life.

Learning relaxation techniques has become extremely important as more and more people are working longer hours and at the same time are facing greater financial and job insecurity.

Relaxation is the Basis of an Enjoyable Life

Learning how to relax is a gift to your self.

Learning how to relax is a gift to your self. It is a process of self-care, self-nourishment and self-empowerment.

When relaxation is combined with restorative activities, such as having fun, or in pursuit of the things that interest us, we can have a truly enjoyable and fulfilling life.

This gives us the resources, the physical resilience and the state of mind to manage anything that arises in life.

Increase resilience and confidence

Resilience arises from increased physical vitality gained from deep rest.

You can develop greater health, resilience and confidence.

Resilience arises from increased physical vitality gained from deep rest.

Relaxed confidence comes from knowing how to handle the problems of life and practicing how to do this in different situations.

Simple, Effective Relaxation Techniques

Relaxed confidence comes from knowing how to handle the problems of life.

Big Shakti offers you techniques that reduce the negative impact of stress, tension and anxiety and that put you in touch with your own innate abilities.

3 Easy Steps to Deep Relaxation teaches you the steps required to turn on and deepen relaxation anytime, anywhere. These simple and short exercises will have a big impact on your life and your state of wellbeing.

If you are sick or exhausted and need to gain deep rest and rejuvenation use Yoga Nidra on a regular basis. This is one of the most potent ways to restore, recharge and rejuvenate, and to remain relaxed and healthy.

Yoga means ‘union’ or ‘connection’. In Sanskrit, the word ‘yoga’ is used to signify any form of connection. Yoga is both a state of connection and a body of techniques that allow us to connect to anything.

Conscious connection to something allows us to feel and experience that thing, person, or experience. The experience of connection is a state of yoga, a joyful and blissful, fulfilling experience.

Awareness is the secret of yoga.

No Single Definition of Yoga

There is no single definition of yoga. In order to experience truth through yoga, we must study its classical definitions and reflect on our own understanding of it.

If we wish to connect to the intuitive, creative part of us, and realize the eternal Self at our core, we need to consider what yoga really is. Each definition of yoga reveals part of the ocean of knowledge and experience that forms the yogic path.

Many Paths to Yoga

There are many traditional yogic paths that facilitate connection to the highest truth and awaken our own consciousness, including tantra, mantra, laya, kundalini, bhakti, jnana, karma yoga, and so on. Each path specializes in its own techniques and methods to awaken greater awareness and connection to self and life.

Yoga practices include posture (asana), breathing (pranayama), control of subtle forces (mudra and bandha), cleansing the body-mind (shat karma), visualizations, chanting of mantras, and many forms of meditation.

Many Definitions of Yoga

Day-to-day meaning of yoga

At its most practical level yoga is a process of becoming more aware of who we are. Yoga techniques facilitate balance and health, and unfold our dormant potential. Yoga allows us to be more aware of ourselves and feel connected.  As such, yoga is a process of self-discovery. This leads us to self-mastery and self-realization.

Yoga as a science

Yoga is a science, that is, it is a body of techniques that lead us to consciously connect with ourselves and with life, the experience of yoga. As yoga is a science, there is no dogma or belief system attached to it. Yoga simply tells us to do a certain practice and then to feel the effect of that practice, e.g. if we breath slowly in a relaxed manner we will slow our heart rate; if we focus the mind we will develop mental peace and deep insight.

Highest philosophical definition of yoga

In Sanskrit, the word ‘yoga’ is used to signify any form of connection. In a philosophical sense, however, yoga means the conscious connection of the limited little egoic self with the unlimited, eternal, higher Self.

Patanjali’s definition of yoga

The great sage Patanjali, in the system of Raja Yoga, gave one of the best definitions of yoga. He said, ‘Yoga is the blocking (nirodha) of mental modifications (chitta vritti) so that the seer (drashta) re-identifies with the (higher) Self. Patanjali’s system has come to be the epitome of Classical Yoga Philosophy and is one of the 6 or 7 major philosophies of India.

Hatha yoga definition

Hatha yoga includes postures (asana), breathing techniques (pranayama), purification techniques (shat karmas) energy regulation techniques (mudra and bandha). The definition of yoga in the Hatha Yoga texts is the union of the upward force (prana) and the downward force (apana) at the navel center (manipura chakra). Hatha yoga teaches us to master the totality of our life force, which is also called prana. By learning how to feel and manipulate the life force, we access the source of our being.

Kundalini yoga definition

Kundalini yoga is the science of liberating the dormant potential energy in the base of the spine (kundalini). The definition of yoga in kundalini yoga is the union of the mental current (ida) and the pranic current (pingala) in the third eye (ajna chakra) or at the base chakra (muladhara chakra). This unifies duality in us by connecting body and mind and leads to the awakening of spiritual consciousness.

Awakening of Self is Yoga

Big Shakti’s favorite definition of yoga is that it is any method that allows us to wake up to who or what we really are and to what life is all about. Anything that allows us to be more aware of ourselves and to feel connected to ourselves and life is a form of yoga.

Everything we do can become yoga if it is done with awareness. Awareness is the key to discovering all the mysteries of who we truly are. Yoga reveals the luminous intelligence and the beauty that lies within us.