Serenity Hymm Free MP3 Download

At the completion of my Kundalini Yoga teacher’s training program, my teacher Ravi Singh held a yoga camp which I attended with my wife.  The entire camp was great, but one evening stood out more than others.  The camp was held in a peaceful resort tucked away in the hills of upstate New York, and one lovely, quiet evening a few of us gathered around a campfire to enjoy some music and hymms.  

My wife volunteered to sing a serenity prayer, and a fellow yogi provided the music using a one string instrument (Ektara).  She sang for us all the Wahey Guru hymm, and the atmosphere it created was marvelously tranquil, prayerful and joyful.  This prayer uses the Wahey Guru mantra, which essentially means Ecstasy Beyond Words, and it is a key mantra in Kundalini Yoga and the Sikh faith.

That was not the only occasion where this Wahey Guru prayer created a stir.  On another occasion, we were visiting the wonderful Ananada Ashram, also in upstate New York, and during the evening kritan (prayer singing), Trupti again recited this hymm and just like before, it captivated all the listeners and created an environment full of calmness, peace and love.  So I have got her to sing this wonderful hymm for you all as well, so that you too can enjoy the feelings of peace and tranquility this prayer creates.  Below you will find the link to download the MP3 for this prayer for free.  

Also, there are several meditations on Mastery of Meditation and Yoga, which use the WaheyGuru (aka Wahay Guru, Wa Hey Guru) mantra, and this MP3 will also give you the right pronunciation for this important mantra.  The meditations that use this mantra are the most popular Sodarshan Chakra Kriya, explained in the article 3 Most Powerful Pranayamas and Kriyas as well as the Doei Ashtopad Japa, detailed in the article Kundalini Yoga Meditation for Healing and Psychic Powers. 

Please download the prayer to your computer and then enjoy.  To download the MP3, RIGHT click the link below choose "Save Link As…" or "Save Target As…" depending on your browser, and it save it to your computer. 

Wahey Guru Prayer for Serenity MP3 Download

Serenity Prayer Free MP3 Download (Wahey Guru)

Again as a reminder, the Free Online Mantra MP3 and Videos Multimedia e-book is in the works and should be uploaded next week, so be on the lookout for that.  As part of that project, many important and powerful mantras, such as the Asto Ma Sat Gamaya, Shanti Mantra, Adi Mantra, SAT NAM mantra, etc, will be coming online as well.

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How to Work on Your Aura

So far our monthly yoga poses have focused on building physical strength and flexibility, and for the November pose, we are going to continue our strength building work, but in a more subtle way.  This month we are going to practice a pose to help strengthen an energetic aspect of our being, our Aura.  The pose to help us accomplish this important task is going to be the famous Kundalini Yoga Eagle Pose. 

The aura is a very important aspect of your totality.  According to Kundalini Yoga the aura is the power of your magnetic field, and it protects you from seen and unseen forces.  In addition, more powerful the aura, more is your ability to influence and heal people.  In other words, a clean shinning aura makes you magnetic and charming.  If that was not enough, the aura is also responsible for attracting positive energy towards you and having this aspect in optimum condition, helps put you in the right place at the right time.

From a numerological perspective the aura is the Seventh body of light, of the Ten Bodies of Light Yoga Numerology model, and it’s strength is determined by the prana (life-force) flowing through your nadis (meridians/energy pathways) and your total nerve energy.  So the greater the flow of your prana, the brighter you will shine, and more charisma, magnetism and opportunities you will have.  One of the best poses for building your aura is Eagle Pose, so let us practice that pose for this month, and reap the many benefits .

If you are interested in more information on 10 Bodies of Light Yoga Numerology or the service that is offered, you can check the following page: 10 Bodies of Light Yoga Numerology.  The previous yoga poses for the month were the following three:

August:        Learn Yoga | Nauk Asana for the Month (Abs)

September:  Yoga Pose for Thighs - Frog Pose (Thighs/Butt)

October:      Important Hatha Yoga Posture for Healing - Forward Bend (Thighs/Buttocks)

Before jumping ahead to Eagle Pose, let me give you a quick summary of what the yoga challenge of the month is and how it works.  Essentially, the idea is for us all to include a particular exercise into our yoga practice and then to report back our thoughts and progress with that pose throughout the month.  The goal is to learn a great pose together, and experience and enjoy the benefits of that pose. 

The article with all the detail on Eagle Pose is Eagle Pose for Powerful Aura, so please read that first.  Here though are some key points and basic guidelines.

Eagle Pose Practice Tips:

• Beginner’s start with 15-30 seconds and build up from there.
• Use the Breath of Fire to power your way through this exercise.
• Don’t give up on the first sign of discomfort.  If you can see it through, it will get easier as your energy pathways open up.
  

Eagle Pose for Powerful Aura Illustration 

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• Illustrated Kundalini Yoga Eagle Pose for Powerful Aura
• Free Online Illustrated Kundalini Yoga Poses & Exercises E-Book
• Best Yoga Positions and Exercises - Part 2
• Top 5 Yoga & Meditation Techniques

Tantric Technique for Raising Sexual Energy

The tantra yoga exercise in this article is a video demonstration of the technique which is fully detailed in the article Tantric Technique for Raising Sexual Energy.  As you will notice in the comments section of that article, there were many yogis who had questions regarding this wonderful technique, which could only really by solved by making a video demonstration.  So here it is for all of you, a video instructing you on how to practice Sat Kriya step by step.

Let me briefly give you an overview of Sat Kriya here, and highlight some of it’s most important benefits.  Sat Kriya is a powerful tantric exercise to raise the vibration of your sexual energy so that it can be used for higher purposes.  It uses the "SAT NAM" seed mantra, which means True Identity, along with navel pulsations to coax Kundalini energy, which lies as pure potential at the base of the spine, to awaken and rise.  In addition, this technique works on all three of the lower chakras and helps brings them into balance and harmony.

The three lower chakras, the Root Chakra, the Sex Chakra, and the Navel Chakra are often responsible for phobias and other such derangements, so  this technique is very helpful in helping one overcome such issues.  In addition, this tantric technique is excellent for solving sexual dysfunctions and reproductive problems.  And finally, by raising the vibration of sexual energy, it allows the body to use this concentrated form of energy for spiritual evolution.

This video will become part of the free online video libraries that we have here on Mastery of Meditation and Yoga.  As Sat Kriya is a meditation technique, as well as a single Kundalini Yoga exercise, this video will be part of both, the Free Guided Meditation Videos for Daily Practice series, as well as the Free Yoga Exercise Videos.  Sat Kriya is already part of Free Online Yoga and Meditation Classes, and specifically it is part of the Free Online Tantra Yoga Sex Chakra Program.  

Once again please do refer to the main article on Sat Kriya to get all the details.  Also, one more important note is that there are going to be 3 videos for Sat Kriya.  The one below is the basic technique, in the next video I will teach how to do Sat Kriya with Maha Bandha (triple lock), and then finally in a final video I will teach an even more advanced version of this technique.  So be on the lookout for those videos as well.

Here are some quick highlights of what this video covers:

• Demonstration of the right posture and mudra to take in order to practice Sat Kriya.
  
• Discussion of how this Tantric Technique works.
  
• Demonstration and detailed instructions on how to practice this exercise.  Including how to vocalize the SAT NAM mantra, and what rhythm to go at.
  

Learn it, enjoy it, master it & benefit from it .

Free Tantra Yoga Video for Mastering Sex Energy

Kundalini Yoga Sat Kriya Video - Part 1

YouTube Direct Link –> Tantric Yoga Video for Sexual Health

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My Best YouTube Yoga Videos

Let me tell you the story about how AnmolMehtaCom, my YouTube Yoga and Meditation channel, has unintentionally become one of the top channels on YouTube for yoga videos.  But, before I jump into this interesting tale, let me give you the more important reason for sharing this channel information with you.  Some readers, especially those from India or other far away lands , sometimes have difficulty viewing the yoga videos directly on AnmolMehta.Com, and my advise to them is to go to my YouTube channel and view them directly from there instead.  This almost always works and resolves the issue for them.  So, if you are having such problems please go directly to my YouTube channel, where you will find almost all my videos available to you for easy viewing.  Link is below. 

The one added benefit that the YouTube channel offers is that you will be able to see all the yoga, meditation, mantra and pranayama videos I have created in one place, so you can view any that you may have missed and easily bookmark/favorite those you love most.  In addition, any new yoga videos I create will be uploaded there as well, along with being added to this website of course.  Here is my YouTube channel link.  Please do subscribe, feel free to leave comments and/or send a friend request.

Link—>  Anmol’s YouTube Top Yoga Channel

How AnmolMehtaCom Became a Top Yoga YouTube Video Channel:

So here is how this all happened.  Initially, when I launched the free yoga and meditation video series, I had no clue on how to go about embedding the videos into the blog.  So like all Wordpress users, I hunted for a plugin and got it to work after some normal initial hair pulling .  I uploaded the videos directly to my website and was happy to see it all working as I had hoped.  Then I started creating more videos and soon realized that with the increasing traffic and video views, I would quickly burn through my available bandwidth and have issues with my site performance as well.  So I began searching for alternate solutions and soon discovered Google Videos.

Essentially, I understood and began the process of uploading my videos to a third party site and then embedding them in my blog.  This solved my bandwidth and performance concerns and I was happily creating vidoes, uploading to Google Videos and embedding them in the blog for you all to enjoy.

It was then that I discovered that YouTube was the best place for doing my uploads to, as it was the premier site for video hosting and video publishing.  So I moved everything over to YouTube, got rid of the plugins, recoded everything and began to embed using the code YouTube provided.  This is how it is all set-up now, and all the videos you find in the Free Yoga Video Series, Free Online Meditation Video Series and Yoga Pranayama Video Series are coming from my YouTube channel.  As you will notice, at no time was I looking to have my videos go viral on YouTube itself!  I was simply interested in getting them uploaded there, to allow me to embed them in my blog.  

So time passed.  I would get constant emails from YouTube that people are subscribing to my channel.  I was aware that the videos were getting thousands and thousands of views, but figured that was due to my site and you guys , and so I continued on my merry way creating, uploading, embedding, enjoying.  Well all that changed recently when I started receiving request from YouTube to join in some partner program.  I basically ignored the first few requests, until finally deciding to check out what the hupla was all about.  What I discovered is that essentially my YouTube channel had grown huge and was now one of the top yoga video channels on YouTube!  What a nice surprise .

The moral of the story is of course, just do what you love to do and results will follow.  This is the foundation of Karma Yoga and how you should approach life.  Just worry about doing your part and leave the rest up to life to take care of.  The good news is that although, I was planning a whole new video series anyway for the Mantra videos I promised yesterday, I have some extra motivation now knowing that the videos are also very popular with all my YouTube viewers and subscribers.  Below are the my top 5 yoga, meditation and breathing exercises videos from YouTube.

#1 YouTube Yoga Video:

Yoga Exercises to Burn Fat and Lose Weight

#2 YouTube Yoga Meditation Video:

Kapalbhati Yoga Pranayama for Weight Loss

#4 YouTube Yoga Breathing Exercises Video:

Breath of Fire Yoga Pranayama

#5 YouTube Yoga Video:

Core Abdominal Workout Yoga Workout

Stay tuned for the new mantra and yoga video series that is in the works and I hope you continue to enjoy and benefit from the website AND the YouTube channel .

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Great Vedic Mantras

Many of you have requested help in how to correctly pronounce various Sanskrit mantras, so I am putting together a new free online e-book which will focus just on mantras and thus, will provide you a central location from which to download all the free mantra MP3s that I will be uploading.  Already on the site there are many powerful mantra downloads available, some in MP3 audio format, while others in MP4 video format.  Here is a quick list of the most popular of these, and they will also of course be bundled into the free e-book in the next week or so.

Powerful Gayatri Mantra Download and Free MP3

3 Easy Kids Meditation Techniques (Shivum chanting the Gayatri Mantra and AUM Mantra)

Lord Shiva’s Mahamritunjay Mantra Free MP3

AUM Mantra Meditation for Opening Third Eye Chakra Video

Prosperity Meditation Technique (uses HAR mantra)

Sanskrit Mantra for Gratitude (Tvameva Mata)

OM Mantra Picture

In addition, there are many techniques on Mastery of Meditation and Yoga that utilize various Sanskrit mantra and mantras in Gurumukhi which do not have a corresponding MP3 audio demonstration or video demonstration.  And creating and uploading these will be a priority for the new mantra e-book.  But today’s article is to introduce you to another great Sanskrit mantra, the Vishvani Deva Mantra, which is designed to help free you of negativity, and attract and obtain positivity.  It is a mantra to help you get abundance into your life.

Below you will find the details for this Vedic mantra, including an English translation and also free MP3 downloads.  As our kids are getting a little older (3 and 5 now), I am happy to say I am able to wrestle my talented wife Trupti away from them a little more to help enrich this blog further .  She is the artist behind the Hatha Yoga Poses you find on the website, and also the voice behind many of the mantra MP3, including the one below.    

Vishvani Deva Mantra for Abundance in Sanskrit

Om Vishvani Deva
Svitarduritani Para Suva
Yad Bhadram
Tanna a Suva

Below is the English translation of this wonderful mantra.

Vishnavi Deva Mantra English Translation

O Supreme Creator, You are the creator of the entire Universe.  Take away all the bad deeds, bad habits and miseries.  Give us all the good qualities, and blissful and auspicious objects.

As you can see from the translation above, this mantra is essentially about abundance.  It is a request to have all that is negative removed and have all the is positive brought to us.  It is a fundamental Vedic mantra and is a core component of Hindu pujas and prayers.

Vishvani Deva Free MP3 Downloads

Here you will find 2 MP3 download links of this mantra being chanted in Sanskrit.  One is by yours truly, and the other is by Trupti.   

Please download them to your computer and enjoy.  To download, RIGHT click the link below choose "Save Link As…" or "Save Target As…" depending on your browser, and it will download the MP3.

Vishvani Deva Mantra Chanted by Trupti

Free Vishvani Deva Mantra MP3 Download 1

Vishvani Deva Mantra Chanted by Anmol

Free Vishvani Deva Mantra MP3 Download 2

Again as a reminder, the free online mantra multimedia e-book is in the works and should be uploaded in the next few weeks, so be on the lookout for that.  As part of that project, many important and powerful mantras, such as the Adi Mantra, SAT NAM mantra, etc, will be coming online soon as well.

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• Serenity Prayer - Free MP3 Download of the Beautiful Wahey Guru Hymm

Online Hatha Yoga Asana

It is time to add some more hatha yoga asanas to our ongoing online hatha yoga poses e-book, and today we will add a classical and important posture to this resource.  This pose is called Locust Pose or Shalabh Asana and it is very good for your lower back as well as toning your digestive organs.  It is a slightly more difficult posture, so I will give you some nice variations below to help you practice and master this fundamental yoga pose.

This pose, as you will see below, can be practiced in the classical hatha yoga style, by holding it steady, or dynamically as well, which tends to be the kundalini yoga approach, by adding movement and dynamic breathing to it.  In either case, please pay special attention to the cautions I have indicated for this posture, as it can be challenging for the beginner yogi.

Locust Pose will be part of the following 2 free online e-books here on Mastery of Meditation and Yoga: Free Hatha Yoga Poses and Online Kundalini Yoga Exercises, where you will find a large collection of other yoga poses and exercises, fully illustrated and detailed.  Please also follow the guidelines on how to practice yoga, which I have detailed in the following 2 articles, Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice.  Also, be on the lookout for more free online yoga classes which are going to incorporate sets which use this classical pose in the very near future.

Classical Hatha Yoga Pose - Locust Pose

Illustration for Locust Pose

Classical Hatha Yoga’s Shalabh Asana:

a. Basic Instructions for Hatha Yoga Locust Pose: 

• Start by lying flat on your stomach, with your chin on the floor. 
  
• Have your hands in fists and place them underneath your body at the point where your hips and torso meet.  As a variation to this hand position, you can also have you hands along your body, with your palms facing down, instead of tucked underneath in a fist.
• Close your eyes.
  
• Now push down with your hands against the floor and at the same time raise both your legs up as shown in the illustration above.  Only raise your legs as far up as comfortable.
  
• Hold this position, which breathing deeply through the nose.
  
• Lower your legs and release your arms once you are done with the pose and rest on your right cheek.

  Variation for Beginners:

• If you are just starting yoga or starting to practice this pose for the first time, start with lifting just one leg at a time, instead of both.  As you get stronger and more fit you can move to the classical locust pose as I described above.

  Dynamic Locust Pose:

• Once you can do the classical version described above, you can try the dynamic version of this posture as well.  In this variation, lift your legs up as you inhale and then lower them as you exhale.  Continue this dynamic motion for the duration of the exercise.

  Locust Pose with Dynamic Breathing:

• Another variation is to hold the classical pose illustrated above, and then do Breath of Fire Breathing Exercise with holding this posture.  This too is a very good variation to this pose. 
  
• Finally, you can also do the dynamic movement of the legs going up and down, which doing breath of fire at the same time.  Now you are practicing some serious Kundalini Yoga .
  

b. Duration for Hatha Yoga Locust Pose: 10 seconds - 3 mins

c. Benefits of Hatha Yoga Locust Pose:  

• Excellent for strengthening your lower back muscles.
  
• Tones all the digestive organs and excellent for the digestive system.
• Promotes stress relief and deep relaxation.
• Strengthens and firms the hamstrings and buttocks.
• Increases flexibility in the lower body.
  

d. Practice Tips and Cautions for Classical Hatha Yoga Locust Pose:

• Although this exercise is great for you back, if you have major back issues you should proceed with caution.  For minor back issues, this exercise can be used as an effective treatment.
  
• As this pose increases blood flow and puts pressure on the heart, you should be cautious if you have high blood pressure or major cardiovascular issues.
• Feel free to take breaks in between the leg raises to allow your muscles to recover while you develop your strength and stamina.
  

Other great exercises for the back and digestive system are the following:

Spinal Twists for the Lower Back

Yoga Cobra Pose for Healthy Back

Powerful Natural Live Detox Yoga Exercise

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What is Meditation

There are many ways to understand and define what meditation is, and today I want to present to you the highest and purest way of looking at this most important of human phenomenon.  Understanding meditation via many different angles and approaches deepens your understanding about this sublime activity, and given that meditation holds the key to Heaven, it is essential that you encounter the Truth of meditation in this life of yours.  Below you will find the great spiritual master J. Krishnamurti explain what meditation is in his own words.  Following the excerpt I will provide some analysis and thoughts on this definition of his. 

J. Krishnamurti Gives Definition of Meditation

Author: J. Krishnamurti

Book: Meditations

Page: 35-36

Meditation is the flowering of understanding.  Understanding is not within the borders of time; time never brings understanding.  Understanding is not a gradual process to be gathered little by little, with care and patience; understanding is now or never; it is a destructive flash, not a tame affair; it is this shattering that one is afraid of and so one avoids it, knowingly or unknowingly.  Understanding may alter the course of one’s life, the way of thought and action; it may be pleasant or not but understanding is a danger to all relationship.  But without understanding, sorrow will continue.  Sorrow ends only through self-knowing, the awareness of every thought and feeling, every movement of the conscious and that which is hidden.  Meditation is the understanding of consciousness, the hidden and the open, and of the movement that lies beyond all thought and feeling.

Definition of Meditation Analysis:

Let’s discuss this differently today, let’s do it in the form of questions. This will give you a chance to think things over for yourself and thus, lay the foundation for real understanding to take place.  Ready to be tested ?

Question #1. Does meditation have an ending?

Answer:

This is important to understand.  Meditation is a process of self-knowing.  It is forever, it does not have any ending.  In other words, it is the constant light which reveals the activities of the mind and ego.  So don’t think of meditation as an effort to reach some goal.  Make awareness of your inner and outer environment the goal itself.  This moment to moment awareness of "what is", brings the flowering of understanding, which is what meditation is, and takes you beyond.

Question #2. Does Meditation occur on earth or heaven? 

In other words, does meditation take place in our ordinary dualistic world, or does it take place in the non-dual world of enlightenment (Nirvana, Moksha, etc)?

Answer:

The answer is both.  Meditation starts with simple awareness of the confused, groping, dualistic, petty, selfish mind, and as this mind diminishes and withers due to the light of awareness, meditation starts to move into the dimension which lies beyond.  This is revealed by the last line of the excerpt above. 

Another article, more focused on this aspect of meditation is What is Meditation by J. Krishnamurti.

Question #3. Why Meditate?

Answer:

I have written many articles that point out the great benefits of meditation.  You will find a list of these below, but the answer is really quite simple.  The only way to end sorrow is meditation.  Nothing else will do it, as everything else in within the sphere is thought, and all that which is within the sphere of thought, ends in sorrow.  This is the First Noble Truth of Lord Buddha.  The only way to be free of that sphere, is through meditation.

If freedom from suffering is not motivation enough, here are some articles detailing other side benefits of meditation to get you motivated and started.

Health Benefits of Meditation

Top 10 Profound Benefits of Meditation

Homework for Understanding Meditation:

The only way to really understand what is being said with regard to the "explosion of insight" that meditation brings, is by experiencing it for yourself.  This is my greatest wish for you, that you experience and therefore see the truth of what meditation is, and experience the subsequent shift in consciousness that takes place.  So don’t delay in experimenting and exploring this gift of meditation.  For this coming weekend, try as best you can to be aware of each thought and feeling that takes place, and try to understand the story behind each.  I know that is almost impossible to do, but just do the best you can.  That way you will be fulfilling your true purpose here on Earth, which is to practice self-knowing and move beyond the ordinary dualistic mind.  That way you will discover Heaven on Earth.

For more information on this process of meditation and the explosion of insight, you can also read the following 2 articles.

Mind Meditation | Most Advanced Meditation Technique

Silent Mind Meditation Technique

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A few weeks ago we ran the interesting survey "What is the Most Important Trait You Look for in a Partner?"  Today I want to share these results with you and here they are…

As you can see from the above, Kind and Loving was the overwhelming choice of readers when deciding what was the most important trait in a partner and here is an interesting way to look at these results.

If Kind and Loving are indeed what most people want in a partner, I guarantee that if you embrace these two traits, your CURRENT relationship will improve dramatically.  What the survey is telling us is that we are looking for partners who are compassionate and nice, and if you are having a difficult time in any relationship, just try this approach.  Consciously be kind, loving, affectionate, forgiving and giving.  It is very likely that your partner will all of sudden feel that they are indeed very lucky to be in a relationship with you and this approach can transform the entire complexion of your relationship.

In the article, 5 Principles for Living an Enlightened and Good Life, affection was principle number 3, and in that article I indicated that the real challenge of being nice, was to be nice when things were tough.  So see if with your partner, spouse, children, colleagues, friends, and enemies too , you can be nice regardless of how difficult it is.  That is the basis of Loving Kindness Meditation and the basis of living a Godly life. 

To understand more about the power of forgiveness and love, read The Time I Met God - Good News and Bad News. 

PS: Due to a technical problem I had to take the original survey article offline.  Hopefully I will have this corrected in time for the next survey .  Thanks for your understanding.

PPS: I am currently making some technical changes to the blog as well.

1. I am removing some of my stat collectors as the site is now too big and there is too much traffic for the product I was using .  This should help the performance and loading speed.

2. I am finally trying to fix the pop-up for the newsletter subscription that would come up too often.  Hopefully this will make your stay here on Mastery of Meditation and Yoga more enjoyable.

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Clever Yoga Tips Series

As you can see from the popular series, Clever Yoga Tips for Busy People, yoga can be done while walking, driving and even taking a shower, and yes, there is also something called Chair Yoga, which you can do while sitting comfortably in your office or cubical as well .  The credit for the inspiration for this article goes to my cousin and close buddy Ashim.  He emailed me this morning and said he was enjoying Chair Yoga using the pranayama techniques taught in the Free Online Yoga Breathing Exercises Video series.  This is really a great way to incorporate some excellent breathing techniques into your busy life, and in this article I will give you a nice condensed set of pranayamas to get you started with your own Chair Yoga program.

This Chair Yoga Pranayama set is going to become part of our ongoing Free Online Yoga Breathing Exercise (Pranayama) e-book here on Mastery of Meditation.

Chair Yoga Set Benefits:

This set consists of 4 of the very best yoga breathing exercises and although you will be doing the entire set in 5 minutes, you will find this set to still be remarkably effective in bestowing the benefits of each of these exercise onto you.  Here are some highlights of what this set will do for you:

• Energize and refresh you.
• Remove stress and tension.
• Help you focus and concentrate.
• Help you develop intuition and unleash creativity.
  
• Help you to connect to your Higher Consciousness.
  
• Help you stay healthy.

Chair Yoga Breathing Exercises Set:

Follow the step-by-step instructions below to do the Chair Yoga Pranayama set:

• Sit up nice and straight and have your feet flat on the floor.  Try not to use the back support of your chair. 

• Elongate your spine upwards and bring your neck back slightly, like a soldier at attention.

• Place your hands on your knees, relax your shoulders and let your stomach become soft and relaxed as well.  Let your eyes relax as well and just keep an unfocused gaze, angling down in front of you.

• Now begin the beginner’s version of Bhastrika Pranayama.  Here all I want you to do is breathe deeply.  Let your abdomen and chest expand fully on the inhalation, and let them contract completely on the exhalation.  Continue to do this long deep breathing for 1 full minute.  This exercise will relax you and help your entire respiratory system.

• Next begin Breath of Fire Kundalini Yoga style for 1 full minute.  Keep in mind that if at any time you start to feel dizzy or feel you are overdoing it, either slow down or switch to normal breathing till you feel ready to continue again.  Breath of Fire is going to wake you up, get your energy flowing and harmonize your entire system.

• Next do 1 minute of the wonderful Kapalbhati Yoga Pranayama.  This is a great exercise to optimize your health and help your body heal.  While doing this exercise make sure you visualize any negativity leaving your system with each exhalation.

• Finally, do the following breathing pattern for the last 2 minutes to really soothe your system, focus your mind and help you feel integrated, centered and connected.  This is called Step Breathing.  Inhale slowly taking 5 seconds to complete the inhalation, hold your breath in for 5 seconds, exhale slowly taking 5 seconds to complete the exhalation and then hold your breath out for 5 seconds.  So 1 entire cycle will take 20 seconds, and you will be able to do 6 full rounds of this breathing in the 2 minutes.  If the 5 second intervals are too much initially, just start with 3 seconds or 4 seconds and work your way up.

• After you are done with your set.  Close your eyes, take a deep breath, hold it in, smile, exhale and then get back to work .   
  

Chair Yoga Summary:

The set above may be short, but since it consists of breathing exercises that require breath retention and rapid breathing, so it is important to observe the guidelines I have laid out in the article, Beginner’s Guide to Yoga Pranayama.  Of course, Chair Yoga does not have to be done in the office alone, and you can practice this set anywhere at anytime.  Also, if you are looking to boost energy, you can do more of Breath of Fire, while if you are looking for more stress relief you can do more of the Step Breathing exercise.  If you are looking for a full length pranayama video, you can check out the Best Beginner’s Yoga Breathing Exercise product that is available on the website.

I hope you enjoy the Chair Yoga set above, and find it useful in your personal and spiritual evolution.

PS: For those who were searching for Chair Yoga Pose, but ended up here instead, here is the link to that pose: Chair Yoga Pose for Sexual Health.

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Visualization Meditation Technique

Today we will explore the Light Meditation Technique which is part of the 10 Bodies of Light Yoga model.  The 10 Bodies of Light is the basis of Yoga Numerology and a great way to understand what your strengths, weaknesses and challenges are in this life, thus helping you achieve your highest human potential.  I have spoken about this model on the following page and talked about how it is used in Numerology, in relation to your Master Numbers and birth date (Numerology Readings and Master Number Analysis).  In my view, a key aspect of such readings are the techniques one uses to balance and heal the indicated bodies.  This is what I call a transformation program.  The transformation program generally consists of meditations, yoga poses and breathing exercises from the rich schools of Kundalini Yoga and Hatha Yoga, such as this Light Meditation. 

The Light Meditation is used to heal and balance the Subtle Body, which is the ninth body in the 10 Bodies of Light model.  This is the beautiful technique and it is excellent for those interested in expanding their artistic, creative, intuitive and subtle aspects.

The Light Meditation Technique falls under the category of visualization meditations and is suitable for anyone to practice.  As it involves imagination and visualization though, it is particularly enjoyable to artists, psychics, creative personalities and those who are visually or mentally oriented.  The meditation involves certain mudras (hand and body positions) to help it achieve it’s goals, but it’s primary mechanism lies in your ability to use your mind and creative powers.   

Light Meditation Technique will be the 17th entry in our ongoing and popular Free Online Guided Meditation Techniques E-book.  As it is also considered a Kundalini Yoga Kriya, I will include it in the Free Illustrated Kundalini Yoga Kriyas E-Book, as well as the newly launched Free Kundalini Yoga Meditations E-book.  Also, as always please follow all guidelines for meditation and yoga practice as I have laid out in the Beginner’s Guide to Yoga Practice and Guidelines for Kundalini Yoga Practice. 

Benefits of Light Meditation Technique:

1. Increases intuitive abilities and psychic powers.
2. Helps one penetrate the mysteries of the Universe.
3. Promotes joy and inner peace.
4. Increases one’s artistic and creative abilities.
5. Helps expand awareness.
   
6. Promotes radiance and inner light.
7. Helps one develop mastery over the subtle sciences.
   

How to Do Light Meditation:

• Sit with your legs crossed with the hands in Gyan Mudra (thumb tip and index finger meeting, other three fingers pointing forward).  You can also sit on a chair for this meditation. 

• Place your hands in front of you as if holding a book for reading (elbows are bent, the forearms are angled upwards and palms facing you).  Now slide the right hand about six inches further up than the left hand.  The finger tips of the left hand will be in line with the wrist of the right hand.  Hold this position.

• Now visualize yourself walking at the break of dawn in an open field.  See above you a single morning star shinning brightly in a still dark early morning sky.  The light of a new day is just breaking in.  Spend a few moments and immerse yourself fully into this scene.

• Now visualize a beam of pure white light emanating from the star and penetrating your Heart Chakra (middle of your sternum).  Allow this beam of light to be a pathway leading up to the star and begin to walk up this pathway of light.  Feel great calm and peace as you ascend this pathway of light.

• As you make your way up towards the morning star, repeat silently to yourself, “I am beautiful, I am light.”  Continue to walk on this beam of light repeating this phrase mentally.  Feel yourself merging more and more into the light, feel yourself become more subtle, more light, more aware, more beautiful, as you continue your journey upwards.

• Finally, take some deep breaths, holding each breath in for as long as comfortable and feel yourself becoming one with light.  Feel yourself becoming a being of pure light, beauty and awareness.  

• To end, feel bright, beautiful and full of light.

Summary of Light Meditation:

You will notice that no time limit has been given for Light Meditation, as that is open and up to you.  Do the meditation for as long as you enjoy .  I would suggest starting with at least 3 minutes though.

For those who have inquired, I am putting together a comprehensive training program on how to become a Master Numerologist, so that those of you who are interested in learning this great science, will have the opportunity to do so.  The Light Meditation above is an example of a transformation technique that will of course be included in the certification program.  The program is not just designed to teach you Numerology, but in it I will also share my knowledge on how to succeed in this arena.  One last note is that a good Numerologist should also have refined intuitive abilities, and for that this Light Meditation is a great technique to practice, so while you wait for the program to go live, I suggest giving this meditation some serious attention .

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• The Right Way to Acquire Psychic Powers (Yoga Siddhis)

Improving Your Yoga Practice

The way to improving your yoga practice, regardless of whether it is Hatha Yoga postures or Kundalini Yoga exercises is practice, practice, practice.  In August we started the Learn Yoga | Yoga Asana Challenge of the Month inspired by my friend Ashish, and began the series with the terrific Nauk Asana (Boat Pose).  This is one of the best poses for developing your core strength and building your abs.  Congratulations to Ashish for building this difficult pose up to 1.5 mins, after starting out at like 15 seconds .  Then in September, we had the tough Frog Pose (Yoga Pose for Your Thighs), which is great for toning your thighs and buttocks, and now for October I would like to change the tone slightly and move from a strength based posture to one that focuses more on flexibility.  So for the month of October, the yoga pose challenge is going to be the important Forward Bending Hatha Yoga Posture.

For those new to this yoga pose for the month challenge series, here are a few quick words regarding what it is all about.  Essentially, the idea is for us all to include a particular pose into our practice and then report back our thoughts and progress with that posture throughout the month.  The goal is to learn a great technique together, and experience and enjoy the benefits of that exercise.  Now onto our yoga posture for October.

October Hatha Yoga Posture - Forward Bend (Paschimothan Asana):

The one yoga asana that your practice must include is Hatha Yoga’s Forward Bending Pose.  It is perhaps the most important Hatha Yoga Pose, as it bestows the benefits of health, healing and longevity and dramatically improves the flexibility of your entire body.  This is a pose that everyone can do and one that everyone should do.  All my classes include this posture in the warm-up period, as does my personal practice.  You can get all the details for this wonderful technique in the full article for the pose (Best Hatha Yoga Pose for Healing) so please do read that and also, please follow the Guidelines for Yoga Practice.

Best Hatha Yoga Posture for Healing

Benefits of Yoga Forward Bending Pose:

• Excellent yoga posture to promote natural and spontaneous healing.
• Bestows health and longevity.
• Expands your entire nervous system, especially stretching the sciatic nerve, whose length, as per yogic science, is directly related to the length of your life.
  
• The posture also promotes flexibility and strength in the hamstrings and calves.
  
• It stretches the entire back, with emphasis on the lumbar spine.
• Excellent posture to tone and rejuvenate the entire digestive system and all the important digestive organs.  The liver, spleen, pancreas, kidneys, intestines, stomach all benefit from this pose.
• Helps fight obesity.
  
• Helps dissolve blockages that run along the shushumna (primary psychic channel for the flow of prana and kundalini.  For more on this topic, see Kundalini Seven Chakra System Overview).

Warning for Hatha Yoga Forward Bending Posture:

I read an article once where they interviewed an accomplished yoga teacher in her house.  During the interview she wanted to do something impressive, so spontaneously she did a standing split, by putting one leg up against the wall vertically while standing up.  She immediately tore her hamstrings and had to suppress her pain during the rest of the interview to not give away her stupidity.  This is what I don’t want you to do.  With regard to stretching postures, make sure you stretch GENTLY and warm up before stretching.  You are much less likely to injure yourself when the muscles and tendons are warmed up prior to stretching. 

So with regard to this pose, you do not need to mirror the illustration below.  Just reach down as far as you can towards you toes, trying to keep you back and legs straight, and slowly your flexibility will improve.  Before you know it, one day you will be holding your toes, with your legs straight and a big smile on your face (just ask my Mom ).

Below is an illustration for this key Hatha Yoga pose.  Please do participate if you can.  The more the merrier .

Hatha Yoga Forward Bend Posture Illustration:

Looking forward to hearing about your progress, thoughts and experiences.

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Fear of Death

Here is a great experiment I shared in the free Mastery of Meditation newsletter a few months ago.  I think it is worth doing by all of us, as it helps us overcome the fear of death and in the process teaches us how to live.

Overcoming the Fear of Death

I want to share with you all today an extraordinary excerpt for the great teacher J. Krishnamurti on death and why we fear it.  In addition, I want to suggest for you a particular experiment on death, which I feel was incredibly helpful in helping me in my own spiritual evolution and I am sure which you be of great value to you as well.  

Do you think a leaf that falls to the ground is afraid of death?  Do you think a bird lives in fear of dying?  It meets death when death comes; but it is not concerned about death, it is much too occupied with living, with catching insects, building a nest, singing a song, flying for the very joy of flying.  Have you ever watched birds soaring high up in the air without a bear of their wings, being carried along by the wind?  How endlessly they seem to enjoy themselves!  They are not concerned about death.  If death comes, it is all right, they are finished.  There is no concern about what is going to happen; they are living from moment to moment, are they not?  It is we human beings who are always concerned about death - because we are not living.  That is the trouble; we are dying, we are not living.  The old people are near the grave, and the young ones are not far behind.

You see, there is a preoccupation with death because we are afraid to lose the known, the things that we have gathered.  […].  We don’t want to leave the known; so it is our clinging to the known that creates fear in us, not the unknown.  Th unknown cannot be perceived by the known.  But the mind, being made of the known, says, "I am going to end," and therefore it is frightened.

Now, if you can live from from moment to moment and not be concerned about the future, if you can live without the thought of tomorrow - which does not mean the superficiality of merely being occupied with today; it, being aware of the whole process of the known, you can relinquish the known, let it go completely, then you will find that an astonishing thing takes place.

Try if for a day - put aside everything you know, forget it, and just see what happens.  Don’t carry over your worries from day to day, from hour to hour, from moment to moment; let them all go, and you will see that out of this freedom comes an extraordinary life that includes both living and dying.  Death is only the ending of something, and in that very dying there is renewing. 

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Free Yoga Website

Hello Everyone.  I am very happy and excited to report that Mastery of Meditation and Yoga (AnmolMehta.com) has sailed passed 3 Million Hits, 3,140,446 to be exact , and as you can see from the graph below, it is still going strong.  The website is now one of the largest free yoga and meditation portals on the web today and I wanted to take a moment to thank all of you for your wonderful support and love in helping the blog grow to this level so rapidly.  Thank-you, Thank-you, Thank-you .

Hopefully you are all benefiting from the website and enjoying the free yoga videos, mantra MP3s, meditation e-books, the very popular free online yoga classes, etc.  There has been great participation lately, and I appreciate all the encouraging and inspiring feedback that I get.  Of course, there is a great deal more to come so I hope you will continue to be a reader and friend.  Mastery of Meditation and Yoga launched around January of 2007, and they say it takes about 3 years to make a successful website, so I am happy that we are ahead of the pace .

The blog will continue to grow in the same way as it has been, with lots of free content continuing to come your way.  In addition, I will be added some new services and products as well.  Many of you have inquired about a Numerology Training Program, so that you too can master this incredible art and learn how to do Yoga Numerology and Master Number Readings.  The best thing about being a Numerologist, is that you can be instrumental in helping others transform their lives, while at the same time earn a good living for yourself.  In addition, I will be adding some other workshop and support services as well, for those who are looking to elevate their lives to the next level.

Here is the graph showing the explosive growth of the website.  Please help me to continue spreading the wisdom of yoga and meditation by helping to spread the word about the blog.  I am sure those who you inform will surely be grateful, after all it’s all for free .  Of course, nothing is possible without the help of the Big Boss above, and my deepest gratitude to him and all the teachers who have come before me as well.

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Meditation for Health

In part 1 of this series on Meditations for Healing I compiled a big list of the health benefits of meditation as proven by recent scientific research.  This list, although not comprehensive, should be ample fuel to motivate and inspire you to start using meditation as a serious tool for optimizing your health and supplementing any treatment plan.  In this final part of the series, I am going to point out some of the wonderful meditations that are freely available on the website already, which are highly reputed for their curing and healing powers. 

The meditations I will detail below come from various spiritual traditions and as they use different mechanisms to work their magic, feel free to choose the type that is suitable for you.  This is an important aspect of meditation practice, as certain personality types prefer certain types of meditation.  Some prefer the intensity of silent, still meditation, while others enjoy mantra meditations, while others will like more physical meditations.  So find one that you enjoy and commit to it seriously.  Your body, mind and soul will be forever grateful.

Healing Meditation #1:

Zen Meditation Technique

One of the meditations most used by the scientific community for their research on the healing and other benefits of meditation is the simple Breath Awareness Meditation, or Zen Meditation Technique.  This meditation is formally know as Zazen and is pretty much the face of meditation.  As I have mentioned on the blog previously, this meditation forms the foundation of my practice as well, as it is the starting point for the more advanced insight meditation technique that I practice (Silent Mind Meditation).

For healing, health and that little thing called enlightenment, Zen Meditation is my first recommendation to everyone who is interested in meditation.  It certainly deserves a sincere attempt, as it has been a proven champion for thousands of years.  This meditation is excellent for stress reduction and it will create the correct mental and physical environment for self healing to take place.  In addition, all the other benefits besides health are also within reach of this meditation.

Healing Meditation #2:

So Hum Mantra Meditation

The second meditation and one that has been equally well researched for it’s healing and other prowess is Mantra Meditation.  In this technique, you repeat a mantra and use it to develop concentration, one pointedness of the mind, inner awareness and transcendence.  A terrific mantra for doing this is So Hum Mantra meditation, although other mantra meditations will be just as good.

So Hum mantra meditation is one of the most prescribed meditations for fighting depression and is known to invoke inner joy and happiness.  It is also an excellent meditation for dissolving stress and like any other meditation technique, So Hum also creates the optimum conditions for the body to heal itself.  Below is more on the concept of Self Healing.

The Concept of Self Healing:

This concept of Self Healing is very important when it comes to alternative medicine and getting healthy in general.  The thing to keep in mind here is that the body has a blue print of ideal health and will always try to return back to that state naturally.  Your responsibility is to work with the body in accomplishing this, and especially important, is not being a hindrance to this process.  This is where meditation comes into play in a big way.  It helps create the conditions which maximize the work the body can do towards accomplishing self healing.  Always keep this in mind when you are dealing with disruptions to your health.  Work with the body to help it heal itself.  It can do it, you have to believe and let it.

Healing Meditation/Prayer #3:

Mahamritunjay Mantra of Lord Shiva

Along with So Hum Mantra meditation, I also want to point out another mantra meditation which is designed specifically for health, healing and longevity and that is the Mahamritunjay Mantra of Lord Shiva.  This mantra has been used for centuries for healing and it is used most often as a form of prayer meditation.  The power of faith based healing and the role of prayer in healing are also fast becoming part of accepted treatment processes, and towards that end, Mahamritunjay Mantra is a great tool to have at your disposal.

All the details for this mantra, including free MP3 downloads can be found in the linked article above.

Meditation for Healing #4:

Doei Ashtapad Jap (The Healing Meditation)

The next meditation I want to mention is actually known as a Healing Meditation and it comes from the powerful school of Kundalini Yoga.  It is known not just for helping you heal your ailments, but is also known for it’s ability to bestow the great power to heal others onto you.  In other words, the power of healing others via your energy is bestowed by this great meditation.

This meditation uses the power of mantra, mudra (hand/eye/body positions) and breathing to heal and help you develop your healing powers.  These details are in the article link above, but one note I would like to make is that when you first start learning this meditation, it is ok to use 8 repetitions per breath cycle instead of the 16 as required by the full version.

Healing Meditation #5:

Yogic Relaxation Technique

Recently I met an Ayurvedic doctor at a small gathering of holistic practitioners and she confirmed what I too have noticed in today’s world, that stress is about 70% responsible for all the health problems that we are suffering with today.  This is the reason why I feel the following Yogic Relaxation Technique makes the list of the top 5 healing meditations.  The simplicity of this pose should not fool you.  Many readers have given me feedback on how helpful this exercise has been for them, and it should be the ending exercise for any yoga set or session.

It is simply called Yoga Corpse Pose, but there are several ways to use this pose as I have detailed in the article link above.  Here I want to give you an additional variation you can use which is specifically for healing.  In this variation follow all the steps given in the "Corpse Pose for Conscious Relaxation and Stress Relief" section, and then at the end, when you are completely relaxed, visualize either white light entering and healing the area in need for treatment, or visualize the disease process leaving your system with each exhalation.  Don’t underestimate the power of your mind when it comes to healing, and really have faith that the body can indeed heal itself.

Meditations for Healing Summary:

The healing meditations, prayers and yoga exercises I described above are of course a subset of the techniques that are freely available here on Mastery of Meditation and Yoga, and you can find other such techniques in the Free Online Meditation Techniques e-book and the Free Kundalini Yoga Exercises and Poses e-book.  Also, I will by compiling for you in the near future the best yoga breathing exercises for health and healing, and also some more yoga exercises which are known for their healing powers, so be on the lookout for those.  

For more information on self healing be sure to check out the articles below, and just to make sure I have driven the point home through and though, here again is my plea to you.  Start your journey back to good health today, by starting your meditation practice now!

The Key to Natural Healing

Introduction to Ayurveda for Self Healing

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Research on Meditation and Health

Healing Meditations

The scientific support for the health benefits of meditation is growing on a daily basis, as more and more research is starting to validate what has already been known by the spiritual community for centuries now.  Today we will explore this topic further.  As we know there are many different meditation techniques and although, all these are helpful in some degree from a health perspective, in this series, I will compile for you those techniques that are the best for health and healing.  

This series will be in 2 parts.  In part 1, I will highlight the health benefits of meditation as demonstrated by recent scientific research, while in part 2 I will provide you with the healing meditations themselves.  Below are these benefits, knowing which I feel will be very inspiring to you for beginning a personal meditation practice.

Scientific Research Indicating Health Benefits of Meditation:

1. Reduce Anxiety & Stress:

Research has shown that meditation activates the left pre-frontal cortex, while diminishing activity in the right pre-frontal cortex of the brain.  This shift is in line with reduced stress and anxiety, as the left frontal cortex is associated with calmness, peace, happiness and other positive feelings.  This shift in brain activity also indicates meditation as a solution for depression.

For more details on using meditation and yoga to reduce stress, anxiety and depression, read Best Treatments for Stress and Anxiety Disorder.

2. Reduce Blood Pressure:

Meditation has been shown to significantly reduce blood pressure, while at the same time improving circulation and heart health.  Blood flow was shown to increase almost 200%, specially in the frontal cortex.  Meditation has also been shown to reduce cholesterol, but most significant to heart health is the stress reducing power of meditation, as undoubtedly stress is the number enemy of good heart health.

3. Immune Health:

Research has shown, meditators to be significantly more healthy than those who don’t.  50% fewer doctor’s visits, 55% fewer tumors and significantly reduced cases of infectious diseases as well.

4. Chronic Pain:

Meditation has been shown to be very effective in helping with pain management.  Research has shown a 50% reduction in perceived pain when tackled using meditation.

5. Insomnia:

One of the areas where meditation has been extremely effective is helping those suffering from insomnia.  When trained in meditation, there was a 75% improvement in those suffering from this condition.

6. Intelligence, Awareness, Concentration and Performance:

Thickening of the brain as well as improved performance, concentration and intelligence has been attributed to meditation practice.  These improvements were found to be valid with young adults as well (Amazing Benefits of Meditation for Young People).  Another article previously published detailing how good meditation is for the brain is Brain Benefits of Meditation.

7. Aging and Addictions:

Meditation has been shown time and again to slow down the aging process, with those who meditate registering much younger effective ages than their chronological age.

8. Treating Habits and Addictions:

Meditation has been shown as an effective treatment for addictions and detrimental habits.  There are also yoga and breathing techniques which are valuable for this, and you can find those in the article Yoga to Stop Smoking and Breaking Addictions.

Summary of Health Benefits of Meditation:

Of course, the benefits of meditations are much more far reaching than just good health, and you can read about all these benefits in the article, Top 10 Profound Benefits of Meditation. The above list though should certainly be more than enough to motivate you to start practicing meditation as a tool to maintain good health and heal yourself of diseases.  In part 2 of this series I will detail those meditation techniques which are highly reputed for their healing capabilities.

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