Yoga BLOG

Shanmukhi Mudra: the seal of the six openings Perhaps you've seen a yogi sitting quietly in a position unfamiliar to you. They've closed their ears, eyes, nose, and mouth with their fingers, as if they no longer want to receive any sensory impressions from this world. Wanting to see, hear, smell, or taste nothing? This image, which can suggest total withdrawal, is deceptive. The finger position is Shanmukhi Mudra, a yogic hand position also known as the seal of the six openings. Here you'll learn what characterizes this gesture and what effects it can have on you. Six or seven openings? The openings in Shanmukhi Mudra refer to the sensory organs. The mouth, the two eyes, and the ears are clearly counted. In some versions of this posture, the nose is seen as a single opening, while other interpretations count the two nostrils. So, don't be surprised that some sources speak of the closure of the seven openings. It's exactly the same posture! Nevertheless, the use of the number "six" is more accurate if the Sanskrit derivation is correctly translated. "Shan" means "six," while "mukhi" is the word for "openings," and "mudra," in addition to the meaning of the gesture you may already know, can also mean "seal." The right closure To properly close the six or seven openings of your senses, i.e., to properly seal, place your hands in front of your face. The fingers point inward, toward each other, with your elbows at shoulder height. Your thumbs close your ears. Your index fingers gently touch the inner corners of your closed eyes, while your middle fingers close the two openings from the outside by pressing against your nostrils. Placed above and below your lips, your ring and little fingers encircle your mouth. All fingers exert only light pressure. Breathing You don't need to worry about not being able to breathe properly in Shanmukhi Mudra. You regularly release the pressure from both nostrils to be able to take a new breath. The following exercise sequence shows you what this might look like in practice. Your practice with Shanmukhi Mudra You can assume this posture in the lotus position or any other position comfortable for you. It's important that you ground yourself on a firm surface and that your spine is upright. Take a conscious breath through your nose and then gently close your nostrils. While closed, pause your breath briefly. Whether you utter a silent "aum" during this time or focus on your third eye is up to you. Perhaps you also listen to the sounds that might arise within you. The important thing is that you can gradually relax, let go, and make peace with yourself and the world around you. How long your breathing cycles in Shanmukhi Mudra last is entirely up to you. As a rule, a practice of between five and ten minutes is advisable. Effect on body, mind and soul Shanmukhi Mudra can relax the nerve pathways that run across your face, as well as your eyes. The practice calms your mind and allows you to find peace of mind. You can benefit in many ways. Perhaps it will release stuck thoughts that have been blocking you for a long time. You may also feel a soothing calming effect or notice how anxiety or anger is reduced or even dissipated. Shanmukhi mudra and meditation This mudra form is often an effective preparation for your meditative practice. By sitting upright, you create a connection to the highest being while simultaneously feeling rooted to the earth. Combined with conscious breathing, Shanmukhi mudra is a valuable way to allow the energies in your body to flow again and dissolve any blockages, both physical and mental. Image © nanka-photo / shotshop.com

Relaxed meditation - Five different yoga postures Asanas are crucial during a yoga session, as only through these restful postures can deep relaxation and effective meditation be achieved. For beginners, as well as for those seeking peace and quiet, the various yoga sitting postures are particularly suitable, as they make it easy to achieve a stable position and physical well-being. You should note this Before meditating, get into a comfortable sitting position that you feel at ease in and can easily maintain by tensing your body. Remember that yoga isn't about performing particularly difficult or strenuous exercises or presenting yourself well in front of others. Rather, your sitting posture should allow you to focus solely on yourself and block out and shrug off external influences like stress, peer pressure, or physical deficiencies. Once you've found a comfortable sitting position, you should also make sure that your spine is straight. This is not easy for many people when sitting. A seat cushion , for example, can help here; you can put it under your bottom. This tilts the pelvis forward and makes it easier to sit upright. You should also keep your head straight and imagine that it is being pulled upwards by an invisible band. Let your arms and hands rest relaxed on your thighs and close your eyes to block out all external influences. Breathe in and out consciously and bring your body and mind together. In addition, you should always sit on a yoga mat or a large towel. Also, wear comfortable clothing and warm socks so you feel completely comfortable while meditating. The most popular yoga postures 1. The Cross-legged Pose (Sukhasana) The cross-legged pose is particularly suitable for beginners or those who are new to yoga. It involves simply crossing the legs without stretching, so that the right foot is under the left lower leg and vice versa. In Hindi, this posture is called "Sukhasana," which translates as pleasant posture or a posture full of joy. This can refer to both a person's inner and outer demeanor. When assuming Sukhasana, you should try to find something positive in everything. For example, if your partner has broken up with you, you can see it as an opportunity to rediscover yourself, to focus solely on your desires and needs, and to be open to new encounters. 2. The comfortable seat (Muktasana) The comfortable seat is very similar to the cross-legged position. However, in the cross-legged position, the legs are not crossed, but rather placed in front of each other. Furthermore, the bottom of your right foot rests against your left thigh, and the bottom of your left foot touches your right knee. This pose is also suitable for beginners or for those who tend to cramp easily in one position or whose legs frequently fall asleep. Yogis call this comfortable seat "Muktasana" - the pose of a liberated one. This is understandable, as the legs are neither crossed nor stretched in this position. When you are in this pose, your mind should also be free, and you should shake off any external pressure and any questions that may have been circling in your mind for a long time. 3. The (half) lotus position (Ardha Padmasana) The most well-known yoga posture is the lotus position. It is similar to the cross-legged position, but the legs are not simply crossed. Instead, the instep of the right foot is placed on the left thigh, and the left foot is then pulled over it onto the right thigh. Because the full lotus position requires a significant degree of stretching, it is often difficult for beginners to maintain, and cramps or pain frequently develop after a while. Since this should definitely not happen in yoga, beginners can first try the half lotus position. In this position, a cross-legged position is assumed, with only one foot placed on the opposite thigh. The lotus position, also called "Padmasana," allows for a consistently stable and upright posture. Furthermore, a perfect triangle is formed, allowing energy to flow freely and stimulating your heart chakra. 4. The Cow Head Sit (Gomukhasana) To prepare for the lotus position, you can, for example, assume the cow's head pose. It's named so because the leg position resembles a cow's head. To do this, place your left heel under your right buttock. Then, position your right knee directly on top of your left and slide your right heel under your left buttock. 5. Heel Pose (Vajrasana) Another posture suitable for beginners is the heel pose . Here, you sit not on your bottom, but on your lower legs. Your calves touch your thighs, which are held together. The insteps of your feet point toward the floor. In this position, you can make yourself appear particularly tall, but you must ensure that your spine remains straight and your head is raised toward the sky. The heel pose is called "Vajrasana" in Hindi, which means "diamond pose." This pose represents strength, courage, and self-confidence. Image © atakaa / 123rf.com

The inner path: calming the mind When the word yoga is mentioned, many people immediately think of the physical exercises, the asanas. They have achieved a high status in the Western world because they promise a flexible body, a toned figure, and stable health. We are familiar with them primarily from Hatha Yoga or from more extreme, modern variations such as Power Yoga (fast exercises) and Bikram Yoga (exercises in a heated room) . It is often forgotten that the royal path of classical yoga consists of eight parts: five for the outer path – including the asanas – and three for the inner path. These three parts are called: Dharana: complete concentration Dhyana: meditation Samadhi: oneness with the object of attention The individual path This may sound strange and difficult to you. But don't be discouraged. The fact is that the inner path is a very subjective one: Only you can walk it. You can neither do it for someone else, nor can anyone else do it for you. It's about the search for self-knowledge, for your own essence. That's why there is no universally valid path that works as a panacea for everyone. By concentrating completely, you block out all distractions. This is where mindfulness in everyday life comes in: being completely present in what you're doing. This way, you tame the chaos of thoughts that constantly plagues you, distracts you, and makes you unfocused and insecure. Simple rituals To prepare for a meditative practice, all you need is a quiet space. If you like, take a few deep breaths and/or try some simple breathing exercises like alternate nostril breathing. Some people find it helpful to practice a few asanas. However, this will make the practice significantly longer overall. Concentration and meditation can be practiced. A popular example is a burning candle, which you place about an arm's length away from you so that your gaze is directed slightly downwards. But it can also be a bowl or any other object. You sit comfortably in front of it and concentrate completely on this object. This exercise sounds easy, but it is not. Your thoughts keep jumping around; you remember something, have your day's plan in mind, or something important occurs to you. The trick is to notice these leaps in your thoughts but to let them pass. You can watch them like clouds floating by and let go internally. In this moment, only sitting and concentrating is important, nothing else. Everything else can wait until you have finished your exercise. An alternative is immersion, where you keep your eyes closed and focus solely on an inner image. Imagine, for example, a favorite place. It should be a strong, positive image. This exercise can be done anywhere and at any time. Start your practice with a five-minute session—especially as a beginner, you'll find that sustained concentration is almost impossible at first. Practice this exercise regularly, ideally daily: you'll always find five minutes when you really want it. Growing internally The goal of all your efforts is to strengthen your self. Over time, you will become more relaxed, and the pursuit of wealth and material things—the external factors in our lives—will diminish. It is your inner reality, your spiritual self, that truly matters. You will learn about a power of the heart that will make you a better person: One of the basic tenets of yoga philosophy is to harm no one; to recognize other people and their faults, but to accept them without judgment. In the best case, you will not only be able to tolerate them, but even empathically understand them. The inner path calms your mind and allows it to function clearly. This allows you to cope with everyday life more easily and radiate a strong inner strength. Image © filmfoto / 123rf.com

Yoga: ancient and enormously successful Yoga is no longer just a trendy sport, but clearly a very powerful movement. It is often referred to as a lifestyle. Incidentally, it is sometimes called "the" or "the" yoga, although the latter is used less frequently. If you enter the term "yoga" into search engines, more than 350 million results appear in half a second. These include addresses such as the Federal Association of Yoga Teachers in Germany (BDY), adult education center websites and private trainers with relevant courses, as well as a wealth of newspaper pages and statistics, text and image information, shop offers , and much more. If we look at Amazon's book catalog, we find more than 22,000 products there alone. Latest trend... One might therefore come to the conclusion that yoga is a cutting-edge invention of our time and that almost everyone - especially women - is apparently jumping on the bandwagon. This is supported by statistical data showing that currently over three million Germans practice yoga in some form (80 percent are women); even more have done so before, and more could imagine trying it again soon. After classic sports such as hiking, cycling, and swimming, yoga is already in fifth place. It is primarily practiced by people between 30 and 50 years old - a typical age when the turbulent youthful phase is followed by a phase of self-reflection. We pursue careers, get married, and have children. But where do we fit in as individuals? These are the age-old questions of meaning that humanity faces, and yoga can contribute to them. The fact that we prefer Hatha Yoga , however, also demonstrates how we predominantly perceive yoga today: as a sport. There are now a wealth of yoga movements, such as the quite popular Power Yoga or Yogalates (a blend of yoga and Pilates), that have embraced this trend. Famous yoga teachers are making a name for themselves and writing books; however, those who follow them also follow a particular school. So, even after 5,000 years, its development is far from complete. Unlike other sports, yoga has a reputation for being particularly important for the psyche; others see it primarily as a contemporary lifestyle, as mentioned above. Interestingly, yoga also has an elite appeal; many executives use it to improve their concentration and stay physically fit. Thus, we see that yoga serves many needs, not just purely athletic ones, and cannot be explained in one sentence. By the way, yoga is an important economic factor. US experts already rank it among the ten most important growth industries. ... ancient system This ambivalence that yoga is more than just exercise is no coincidence. If we look for historical roots, we come across the Upanishads, a collection of philosophical, instructive texts, the oldest parts of which are around 2,700 years old. Even here, breathing exercises are mentioned. The Upanishads were written down between 700 and 200 BC and contain the most important yoga texts to date. However, pictorial representations attest to the fact that yoga is much older, around 5,000 years old. It can be assumed that yoga is probably the oldest exercise system in the world. Even our preferred system today, Hatha Yoga, was written down centuries ago: The Hathapradipika was written in the 14th century by Svatmarama, about whom nothing else is known. Hatha Yoga involves physical exercises (asanas), breathing exercises (pranayama) , and meditation . A good yoga teacher will always combine all of these elements. Often, however, we also practice only asanas, thus emphasizing the athletic aspect of yoga. While we automatically practice even breathing under stress, there are also specific breathing exercises that immediately lift us out of stressful situations and bring us back to ourselves. This is not far removed from the old folk wisdom that whenever we feel upset, we should take a deep breath. Just try it out and concentrate solely on breathing in and out when you're under stress. You'll immediately feel calmer. Afterwards, you can slowly count to ten and then tackle the problem again. Image © marilyna / 123rf.com

Transcendental Meditation Complete inner peace and pure consciousness: Those who practice Transcendental Meditation (TM) are said to enter this very state, where thinking is transcended and thoughts are switched off. In other words, the mind "transcends." This trademarked, modified form of traditional yoga and continuation of mantra meditation is taught exclusively by trained TM teachers in seminars. In this, one of the most widely practiced meditation techniques worldwide, participants are taught certain, secret mantras, which they must recite mentally on a regular basis. History of Transcendental Meditation Transcendental Meditation, or TM for short, is a movement and meditation technique founded in 1957 by the Indian Maharishi Mahesh Yogi (1918-2008). It is also known as the "Spiritual Regeneration Movement." Through countless travels around the globe, Maharishi Mahesh Yogi popularized his teachings in the Western world, steadily gaining new followers and gradually establishing more and more training centers. The TM movement today has several million followers, but also some critics. The technique of Transcendental Meditation Anyone who wants to learn transcendental meditation for themselves must register for a seminar taught by a certified TM teacher. These courses are offered throughout Germany and are subject to a fee. The structure of the TM Seven-Step Basic Course is standardized, but costs can vary. Interested parties first attend one or two informational sessions, where general presentations are given on the principles and effects of TM. This is followed by a personal consultation with a TM teacher, providing a general introduction to learning the technique. These preparatory sessions are free of charge. This is followed by three closely spaced, fee-based sessions of one to two hours each, in which participants are instructed in the teachings of meditation. During these sessions, you will receive a personal mantra individually selected by the TM teacher. Although the mantras are kept strictly confidential, they are said to be the names of Indian deities. You repeat this mantra mentally to yourself over and over again. However, the goal is not, as with many other meditation techniques, to control the mind, but rather to let it go. Thoughts, perception, and concentration are supposed to be switched off with the help of the mantra during meditation. The learned mental technique is then practiced regularly at home twice a day for about 15 to 20 minutes. To do this, sit upright in a straight posture with your eyes closed. Most TM teachers offer so-called check-in appointments to deepen and review the technique. Follow-up meetings, which take place about once a year, are usually free of charge. The goal of Transcendental Meditation Unlike other meditation techniques, Transcendental Meditation allows the mind to experience absolute peace and quiet without great effort. Transcending is said to be effortless for everyone and easy to learn. The peace you find in TM goes beyond simple relaxation and is even deeper than that experienced in deep sleep. Transcendental Meditation promises the positive effects of experiencing inner happiness and spiritual peace within oneself. Regular meditation is said to lead to a reduction in stress hormones and a significant increase in happiness hormones. This special form of meditation therefore has a positive effect on our overall physical and mental well-being. In addition to increasing self-esteem and intelligence, this spiritual technique can also lead to inner strength and harmony, as well as renewed energy. As a result, TM has a preventative as well as therapeutic effect on a wide range of physical and psychological ailments. These include anxiety and depression, as well as sleep disorders, addiction problems, and burnout. Transcendental Meditation also assumes that its teachings lead to an overall improved quality of life, which should have a positive impact on society as a whole. Image © loganban / 123rf.com

Chakra meditation for a balanced energy center Even though the chakras are invisible, just like our souls, they have played a special role in healing and spirituality for thousands of years. Chakras can be described as subtle energy vortices. Life energy flows through these highly sensitive energy centers. Chakra meditation is very suitable for promoting one's own well-being. Certain meditation techniques enable the seven main chakras to function properly again and activate life energies. You feel how the meditation exercises positively influence the chakras, blockages are released, and life energy can flow freely. Seven main chakras are located along the vertical axis of our spine. Chakras are like receiving stations that distribute very different forms of energy throughout our bodies. Energies from the environment and from other people are absorbed and transformed. Thoughts and sensations can thus be perceived, and our bodies continue to develop. What does chakra meditation mean? Chakra meditation is the right method to cleanse, stimulate, and heal our chakras, but above all, to open them. Stress, grief, disappointments, or the intense pressures of everyday life drain our energy. Constantly recurring negative thoughts and sensations also burden the chakras. With chakra meditation, we can bring our subtle organs into harmony and improve and maintain their function. Problems and disturbances are detected in this way and you can see which chakras are affected. Chakras are opened through meditation and blockages are removed. Deep-seated fears, illnesses, unpleasant feelings, or traumas are detected. Chakra Meditation – also suitable for beginners You'll certainly need a little practice to get into chakra meditation. But it's much easier than most of us think. First, it's important to ground ourselves. Imagine fine roots growing from your feet and hands into the soil and anchoring themselves there. Afterwards, a warm, protective light surrounds you. Now think of the crown chakra, which is located at the top of the head. It absorbs light energy and allows this light energy to flow through our heart chakra and exit again. You feel the flow of energy and allow the light energy to flow through all your chakras. You begin with the topmost crown chakra, then the brow chakra, the throat chakra, the solar plexus chakra, the sacral chakra, and finally the root chakra. Through the visual light energy you create a light source that illuminates your body and your aura. Anyone can perform this simple basic exercise, whether beginner or advanced. The chakras are stimulated or opened and unhealthy energy vortices are balanced. If you practice this exercise regularly, the energy flow in the chakras can improve significantly. Harmonizing all the chakras requires some experience, but you'll soon notice a significant improvement in your energy system. Chakra meditation – for a special sense of well-being We should not only pay attention to our physical body, but also be mindful of our energy bodies and chakras. Chakra meditation is the heart of our chakra work. Each chakra has a very specific significance for our well-being. When we practice chakra meditation, we perceive and sense the various chakras. New realms of perception open up to us. Blockages, illnesses, traumas, and their causes can be resolved through more conscious interaction. Therefore, chakra meditations are intended to promote not only spiritual growth but also inner self-healing. A specific breathing technique supports energy work with the aim of relaxing, opening and cleansing the chakras, and energizing. Through chakra meditation we learn to treat our body, mind and soul more mindfully. Image © tommasolizzul / 123rf.com

Karmapa Meditation The Meditation of the Gyalwa Karmapa The Gyalwa Karmapa (Black Hat Lama) is the title of the head of a specific school within Tibetan Buddhism. He is the highest lama or buddha of the Karma Kagyu school, one of the four central traditional schools of Tibetan Buddhism. Currently, there is the 17th Karmapa, the 17th head of the school. The Karmapa Meditation dates back to the 16th Karmapa, Rangjung Rigpe Dorje. He lived from 1924 to 1981 and left the Western world and Tibetan Buddhist centers a meditation that is especially helpful and intended for daily practice. The Diamond Way The Karmapa Meditation is referred to as the Diamond Way, and the associated centers are accordingly known as Diamond Way centers. They are oriented toward the Buddhism of the Karma Kagyu lineage and are explicitly intended for people from Western cultures who wish to live the Buddhist teachings for themselves. In teaching the meditation and the associated texts, the focus was on fostering a deeper understanding for people who are native to and socialized in the Western world. Diamond Way centers are run exclusively by lay people, and Buddhist teachings are passed on by trained lay people. Merging with the qualities of the Karmapa should lead to peace within oneself and to be able to use and implement one's own positive resources in everyday life. The four basic exercises The basis of Karmapa Meditation is initially four classical basic exercises (ngöndro). They have been tried and tested for more than a thousand years and are based on experience and the traditions of Tibetan Buddhism. These exercises serve as the foundation for all further meditations, including Karmapa Meditation. The exercises are based on specific meditation texts and aim to reflect on values that play a central role in daily life. These values include, above all, the ability to empathize, taking responsibility, living a life of generosity, and being rooted in steadfastness. Meditation on the Teacher The Karmapa Meditation is also called "meditation on the teacher." The teacher is understood as enlightened, and the meditation serves to share in the enlightened qualities. The personal experiences gained during each meditation should be transferred into one's daily life and allowed to have an impact there. The Karmapa Meditation is the main meditation practiced at all Diamond Way centers. To prepare for the meditation, one first observes one's own breath and practices deep, even breathing. During the actual meditation, one must deliberately visualize the teacher, the 16th Karmapa, and mentally connect with him. This is not about the teacher himself, but rather about his enlightened qualities. The meditator tunes into these qualities with the goal of recognizing them within themselves and, as a result, applying and implementing them in everyday life. The implementation Karmapa Meditation is offered at all Diamond Way centers. Those new to Tibetan Buddhism are well advised to attend an introductory talk, which is usually offered at all centers. The center teachers also offer courses and meditation events where the Karmapa Meditation can be learned and practiced. The Karmapa Meditation is expressly intended and suitable for people who are actively engaged in life. Even if you haven't yet had a deeper insight into Tibetan Buddhism, this form of meditation is suitable for you. It is aimed at beginners and advanced meditators alike and emphasizes practicality and direct experience. Integration into daily life and personal routine is considered essential. Meditation is a process that is part of one's personal journey and is intended to provide strength and energy for daily challenges. Image © rixie / 123rf.com

Heart Chakra Meditation Definition of chakras In traditional Hindu and Buddhist concepts, as well as in yoga, chakras are considered energy centers located along the body's central longitudinal axis. There are seven different main chakras. The perspective on the chakras varies somewhat depending on the underlying teaching. The key commonality is the assumption that various physical and mental symptoms, as well as organ regions, can be associated with the chakras, which are influenced by blockages on the one hand and openings on the other. The consumption of certain teas, herbs, foods and aromas is considered just as helpful for balancing chakras as meditation or the use of special healing stones. The heart chakra The heart chakra is the fourth chakra and generally represents love, affection, empathy, security, and the kindness of the heart. It is located in the center of the chest at heart level. It is associated with the color light green and the element air. The heart chakra lies exactly in the middle of the seven chakras and is considered the link between the three upper and three lower chakras. From a spiritual perspective, it is also understood as the connection between the worldly and spiritual realms. The heart chakra is associated with various themes, including forgiveness, surrender, the ability to trust, and the ability to feel pain. Karma is also associated with the heart chakra. Physically, the heart and lungs, as well as the chest, circulatory system, and immune system, are connected to the heart chakra. The more open and sensitive the chakra, the more beneficial the positive influence on the corresponding organs. Heart chakra meditation during yoga A heart chakra meditation can look different depending on the particular yoga school. Every yogi who offers a corresponding meditation offers their own variation. What they all have in common is the effort to open the heart chakra. To do this, it's important to release any blockages and free yourself from stress. For meditation, it is essential to choose a quiet and undisturbed place. The sitting position is either the lotus position or the cross-legged position. The hands are placed loosely on the thighs. If you wish, you can open them with the palms facing up, but the back of the hands in the upper position is also fine. Close your eyes, and gently and as relaxed as possible, focus your attention on the position of the heart chakra. It is helpful to first get a feel for the current situation. Are there any disturbing influences or pain, light or heavy feelings? Fantasizing about light and brightness in general can help open the heart chakra. In your imagination, you can let the light flow through your heart and chest. The image of brightness will automatically lead to the chakra gradually opening. Helpful meditation exercises in motion In addition to light imagination, various breathing exercises ( pranayama ) are considered essential for opening the chakra. These are performed in conjunction with opening the chest. To do this, sit and breathe calmly, spreading your arms out at chest height. As you inhale, the arms are extended outward and then brought together again as you exhale. Another exercise is performed while standing. Here, the eyes are open, and the focus is initially on a calm flow of breathing. Both hands are placed on the heart chakra. Feel the rhythm of the heartbeat with the palms. As you exhale, both arms are moved horizontally forward and the right leg is placed forward. As you inhale, return to the starting position. Furthermore, all exercises based on backbends are helpful for opening the heart chakra. The classic sun salutation , which has an activating and invigorating effect, is also considered an ideal exercise for opening the heart chakra. Yoga beginners are recommended to take a guided chakra meditation. This not only explains the position of the heart chakra, but also teaches a number of helpful meditation exercises that can be practiced together. Image © goku347 / 123rf.com

Yoga and meditation Clarification of meditation The term "meditation" is actually a paradox, because its translation conveys something that is often considered the greatest obstacle. Meditation goes back to the Latin term "meditatio" and the Greek word "medomai." Both words mean reflection, contemplation, and consideration. In fact, meditation is primarily about concentrating, "collecting" the mind, and, if possible, achieving a state of emptiness. Ideally, emerging thoughts shouldn't be explicitly addressed or considered. Instead, you should let them pass and focus on yourself. Connection between yoga and meditation Meditation is considered an essential component of yoga. It is considered both a standalone exercise and a special spiritual practice intended to focus and calm the psyche or mind. Meditation is not tied to any particular religion and can be practiced by atheists and agnostics alike. It serves as a means of inner contemplation and a direct connection with oneself. Yoga offers a variety of meditation techniques designed to relax both the body and mind. When the entire system is at peace and calm, stress is reduced, and the body regenerates. Positive effects are often observed, such as the regulation of pain, heart rate, and blood pressure, and a strengthening of the entire immune system. Many meditating yogis state that they are only able to cope with their daily workload and intense encounters because they meditate regularly. Meditation helps them build a certain resilience against the demands of everyday life and deal effectively with stressors and their own resources. The meditation techniques are a helpful part of yoga in this regard. Many people who practice yoga exercises also meditate, sometimes without even knowing it. Asanas performed in silence, in which a posture is held still for a certain period of time and one concentrates on the breath, is already a form of meditation. Forms and framework of meditation Meditations are often accompanied by many different aspects that give them structure and help the meditator concentrate. The variations are diverse and are usually based on mindfulness exercises or special breathing techniques. Other forms of meditation include a mantra or a personal affirmation that is repeated mentally and also serves to focus on one's center. The mantra "Om" is probably one of the most well-known forms. It is also possible to choose a German word that the meditator associates with something. Such a personal mantra could be "calm" or "peace," for example. A helpful practice, especially for beginners , is a recurring period of time that is firmly integrated into daily life and serves to establish a general sense of regularity. Early morning and dusk in the evening are considered ideal. If possible, a quiet, undisturbed space should be available that no one enters during meditation to avoid distractions. Practical application The essence of yoga meditation is a comfortable, upright sitting position combined with calm breathing. Here, it's important not to view any wandering thoughts as a distraction, but rather to let them pass by calmly. It's not helpful to force yourself to calm down, as this would achieve the opposite. Rather, it's about focusing and concentrating on your breathing, which requires some practice, especially at the beginning. Meditation beginners are well advised to practice for a maximum of five minutes. The duration should be increased slowly and gradually to avoid overexertion. Attending an introductory meditation seminar can often be helpful. In many cases, a few minutes of meditation are also integrated into a regular yoga class, usually at the beginning and end of the practice session. Image © cmfotoworks / 123rf.com

Meditation effect Meditation was long considered a practice primarily practiced by nuns, monks, or those seeking spiritual development. However, meditation has now become firmly established in the secular sphere and is highly recommended by medical professionals of all disciplines. It is therefore worthwhile to take a closer look at this training method, which is so effective for health, well-being, and mental fitness. In this context, it is worth pointing out that there are now a wide variety of forms of meditative practice, each of which is guaranteed to offer something to suit your personal preferences. Perhaps you have hesitated to experience the beneficial effects of meditation for yourself through practice because you are not enthusiastic about the quieter versions. If so, the good news is that there is now a wide range of different meditation techniques that are sure to suit you better. Examples include dynamic meditation and movement forms such as yoga, qigong, and tai chi chuan. The benefits of regular meditation practice at a glance Meditation primarily affects the brain and is often referred to as a fitness workout for the "gray matter." Since negative emotions always begin with a thought, the mental control you learn through meditation also has a positive influence on your emotional world. In this way, you become the conductor of your thoughts and emotions, not the other way around. Uncontrolled emotional outbursts, fear, anger, and depression are thus a thing of the past, because in meditation, you learn to maintain focus despite all external influences and to only allow thoughts that support your development. It is therefore hardly surprising that experts already consider meditation a secret weapon for the treatment and prevention of a wide variety of ailments. The focus here, of course, is primarily on psychosomatic illnesses, which are becoming prevalent in our hectic society. In a time when our constant attention is required and we are almost inundated with information, it is difficult not to lose sight of our goal. Meditation teaches us to concentrate on the essentials and to eliminate all distracting factors. This will not only improve our quality of life in our personal lives, but also boost our performance at work. Meditation is proving revolutionary due to its far-reaching positive effects on every area of our lives. With this simple technique, you hold your destiny in your own hands and can, in the long run, live the life you've always hoped for. Aside from the beneficial effects on your mental, physical, and emotional health, meditation also contains a certain amount of spirituality. Through this intense introspection, you will learn to constructively engage with existential questions about topics such as transience, illness, death, loss, and meaning, or rather, to accept the unresolved problems of our existence. Consequently, you will enjoy every single moment more intensely and feel a never-before-seen gratitude for life. Numerous brain research studies prove that this is not just a hopeful assumption, but a fact. Because our brain isn't static but changes depending on the demands and stimulation it receives, it's up to us which part we develop further. Meditation can therefore help us lead a self-determined life, free from the opinions of others and the control of our conscious or unconscious negative thoughts. Furthermore, meditative practice increases our awareness and equips us with the necessary strategies to confidently handle even emergency situations such as conflicts or extreme experiences like loss, pain, etc. In the long term, meditation makes a decisive contribution to developing a positive attitude toward ourselves and others, one characterized by respect, tolerance, understanding, and compassion. Image © byheaven / 123rf.com

Zen meditation Stress and hecticness often dominate everyday life. This constant strain wears on our nerves over time, which is why we long for more peace and relaxation. One of the most effective meditation techniques is Zen meditation, also called zazen , which relaxes the mind and body. Many people feel overwhelmed by everyday life. When the stresses of daily life take their toll on the body, burnout is only a matter of time. Relaxation and meditation exercises can help prevent total exhaustion. One of the best-known and most popular meditation techniques is zazen, which originates from Zen Buddhism. In zazen, the mind and body finally find peace. You find an inner stability that defies daily stress. Zazen – sitting & waiting Even the Buddha practiced daily sitting meditation to control his thoughts and strengthen his mind. Zazen, a sitting meditation from Zen Buddhism, is also known as "Shikantaza." Zazen doesn't seem that difficult. However, the practice often looks different because thoughts are reluctant to silence. Zazen means "silent sitting." It focuses attention on the breathing in order to become fully aware and mindful. Zazen by no means achieves a dreamlike state. You are in the here and now, in a space where your thoughts play no role. The goal of Zen meditation is to sit without thinking about anything. Those who practice this meditation technique regularly will not achieve enlightenment immediately, but they will experience significantly more peace and relaxation. Calm through everyday life What exactly happens during zazen is still unclear. However, researchers have discovered that the density of gray matter increases. Gray matter is a component of the central nervous system responsible for memory, language, and attention. Therefore, zazen appears to be a kind of training program for the brain. Regular meditation, however, has a positive effect not only on the mind but also on the body. More and more studies prove that meditation is an effective antidote to stress. Zen meditation can not only relieve headaches, but also fatigue Neck and back pain inner restlessness Heart palpitations Difficulty falling asleep and staying asleep Although Zen meditation is not a panacea, it does alleviate many symptoms, especially those that are physically noticeable. Meditating while sitting – posture & breathing When practicing zazen, it's important to maintain an upright, but not rigid, posture. A zafu, a round cushion that's also considered a symbol of zazen, is particularly helpful. Because the zafu is 10 to 15 centimeters thick, you can sit upright naturally without unnecessarily straining your back muscles. Your left hand rests in your right, with both thumbs lightly touching. Traditionally, zazen is practiced in the lotus position, with both legs crossed so that you first place your right foot on your left thigh, before placing your left foot on your right thigh. If the lotus position causes pain, you can also place one foot on your thigh or sit cross-legged. Your posture should always be relaxed and not tense. Breathing plays a crucial role in zazen. During Zen meditation, you breathe particularly deeply and calmly. Your breath flows into your belly before slowly leaving your body. Thoughts that occupy your mind during meditation should drift by like clouds. If you find it difficult to let go of thoughts and images at first, you can also count your breaths. Conclusion Zen meditation is an excellent way to calm the mind and reduce stress. Those who practice Zazen regularly approach the stresses of everyday life with calm and serenity. Zazen is not only beneficial for the mind, but also for the body, as typical stress symptoms are alleviated after just a few sessions. Image © og_vision / 123rf.com