Dark Room Meditation- Stress Reducing way

                         Silent Meditation

Darkroom meditation is a unique way to reduce to stress of our daily life. I have done it and got good result. Some of my friends told me that the name is something confusing. I replied them that the name may be confusing, but result is very splendid.

How to practice this darkroom meditation? Before explain this type of meditation, I would like to that stress is common to our life and such stress is different of meaning for different of people.

Some pranayama is necessary before starting this darkroom meditation. Sab-asana is very common practice of pranayama. Firstly, sit on long mats and then slowly lay down on the mat. Put your hands at the both sides of the body. Take long breath 1,2,3..10. Then fold your rights leg by your two hands and try to bring your leg near up to your chest 1,2,3…10; this way left leg as vice versa.

Secondly, sit on the mat like Buddha-asana. Take breath 1,2,3…10 . Now fold your rights leg by your rights hand at right sides and try to turn your body towards opposite direction1,2,3…10 and this way your left leg vice versa.

Thirdly, stand on the mat. Hold your waist by your two hands strongly and slowly turn your upper portion of the body of the back 1,2,3…10 . This way up your hands like namaskar poses and thus  tried slowly to fold your upper body of the front and try to touch toes of your legs.

Fourthly, stand a straight. Hold your waist at right sides and try to turn your upper body at right side1,2,3…10 ; thus left side vice versa.

Fifthly, rotate your body of right to leave 1,2,3…10 and thus left to right vice versa .

Sixthly , rotate your solder from right to leave as circle rounded 1,2,3…10 and thus left to right vice versa; in such case, chin should touch the collar-bone.

Here I would like to say that, if anyone has physical disability, please does not practice these pranayama without the advice and guidance of the doctor and trained yoga practitioner. This is kind of pranayama poses is requiring to make body flexible before starting darkroom meditation.

Now the same question is arising, how to practice darkroom meditation ? This is very simple process of meditation. The time of practice of such meditation is starting night; after coming back from office, when body of us full of stress of the whole day.

The room may be medium size and preferably vacant or very few furniture. It means most of the place of the room will be free and airy. One little , soft blue colour light is allowable in the room which will create light and dark atmosphere of the room.

Some people like to take a bath before practicing yoga and meditation . Ok , no problem , you can do it . After starting meditation , above mentioned pranayama poses will be done to make the body flexible.

Thereafter, start practicing darkroom meditation . Sit like Buddha Sana. Put your hands on your knees facing palms open. Look straight at the soft light and take long breath 1,2,3…10 ; thus slowly try to collect your mind which is shattered into various pieces and make the same is one mind. Thus concentrate your mind up to your forehead with the "OM" mantra; stretches this two words, o…m…., this way. Try to forget your surroundings, try to forget your present , forget your past, future…..; only put your mind at the space where is having nothing but dark…dark and dark. Try to put yourself at this condition a long time and try slowly to increase the time of staying in such condition by day to day practice of such yoga and meditation ; but one thing remember, always take normal breath during such position.

This kind of yoga and meditation will help you to reduce stress of the daily life. 

Yoga-Meditation= Stress Relief Part-III

Pose of Hatha Yoga

Mastak Sanchalan- This is head exercise with other individual parts of the body movement, like neck, ear, head etc. this exercise is very helpful to prevent Spondylitis. Sit on the ground folding keens, called Babu Asana. Now keep your two hands on the waist and rise up your solder and touch the lower portion of ears, breathing normal, 1.2. Like this 1 to 10 count and back to relaxed mood. This way 5 times practice this; in earlier stage, it may not be easy to touch ears, but long practice, it is easy. After that, again hold your waist by your two hand strongly, rise up the upper portion of your arms, now start to move your head first clockwise 5 time and anti-clockwise 5 times, then stop.

Anti-clockwise body movement- this is one kind of asana. Here is also sitting is normal. Hold your left keen with your right hand and move the upper portion of the body at the right and count 1 to 10 and stop; again hold right keen with left hand and move the upper portion of the body at the left and count 1 to 10 and stop. This way practice 5 minutes. This exercise is very helpful for the flexibility of the spine.

Now again lie down, and hold your waist strongly with your two hands and gradually try to rise up your legs from waist and count 1 to 10 and stop and lay down and take full breath. This way 5 times practice. In the beginning, legs rom waist will not rise much, but regular practice, it will be easy to lift. Now, fold your right leg from keen with hold your right leg with two hands and try to bring the folded leg up to your belly, count 1 to 10 and then stop, take full breath and again fold your left leg from keen with hold your right leg with two hands and try to bring the folded leg up to your belly, count 1 to 10 and then stop, take full breath; this way practice 5 times a day. This is helpful for easy movement of waist.

Now, you again stand up on the ground.  Lose your hand from the solder and try to move it clockwise 5 time and anti-clockwise another 5 times and this applicable for next arm also. Now you hold strongly your waist by your two hands and move your waist clockwise 5 times and anti-clockwise 5 times. but one thing will remember that, all this yoga practice is applicable for fit persons only; if anyone has physical unfitness, then don’t practice all these without doctors’ permission.

As I said earlier that meditation and yoga both are inter-related. Modern Yoga is called Power Yoga which only helps to build a muscular body. But in earlier concept, yoga build strong body (not muscular body) and meditation build strong and controlled mind. Thus these two thinks make a perfect human being.

 ArunUdaya- Meditation is very helpful to reduce stress. How is this meditation? In the early, when sun is rising, the entire atmosphere is look very pleasant, calm and quiet. This is the right time for such meditation. Sit in an open place, that may be the roof of the house or any other place where nature and the person can be linked. Sit on soft grass is very much effective for this asana. Fold your legs from knee and keep the hips on the heels. Sit straight keep the spine straight. Keep both hands on the folded keens; the entire body load will carry toes of both feet. Look straight and face will be something up; then, the brightness of sun is little bit soft than other time of the day. Concentrate your mind, close eyes and try to focus on your forehead.

Gradually, take long breath and try to spread the same to every corner of your body and hold the breath for a moment and thereafter release the breath up to your stomach level.

Walk for Health-2

Keep Walking

This is my second blog of walk for health . I told to Sumatra to write down that is a think that long walking without break is not helpful for health  always. Before starting walk of the day, you can do some stretch work;
First- walk a step and fold your keen from back and hold by one hand and try to bring the folded leg up to the waist and count in mind 1 to 5 and leave it.Walk a step and do the same with another leg. Thus the muscles of waist will be relaxed. Second- Walk few steps and throw your leg strait one after another. Thus your hamstring muscles will be stretched.
Third- Walk few steps and hold your leg from feet and stretch it from back one after another.Thus your thighs muscles will be stretched . One minute speedy-walk-second minute slow-walk- theory is more effective than long-walking . Walking and stretching together as said earlier is very effective and keep the health fit and healthy.
Forth- Takes interval of such walks; sit on grass of the park with folding legs from knee and put your hand on the toes of your legs and bent your body and count 1 to 5,  then relax . After that , hold you both hands from back and round it left to right direction and right to left direction.
Fifth- Again start walk likes one minute speedy-walk-second minute slow-walk theory . Now the question is that what kind of relief we can get keeps walking ! Walking nearly 150 to 200 minutes per week can prevent the risk of diabetes more or less 58 per cent and weight loss about 7 per cent.
Sixth-3 hours walking per week can prevent the risk of heart attack nearly thirty-five per cent.
Seventh-1.5 to 2.0 hours walking per week is good for brain.
Eighth-1 mile walking per day is help to keep the bone density intact.
Ninth-30 minutes of walk daily can reduce the depression up to 40 to 50 per cent and also increase our respiratory fitness .
Tenth-Moreover , this 30 minute walking per day can also reduce our cholesterol. The Regular walking can keep our physical function normal and prevent us to a maximum level from the risk of various diseases.

In my next blog I will write about Arthritis disease and its temporary remedy .