DAILY EXERCISES (ASANAS)

 

                

                              PROPER EXERCISES

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                 ONE SHOULD MAKE A HABIT TO DO EXERCISE DAILY. SET ASIDE TIME FOR REGULAR EXERCISE. DO MODERATE EXERCISE. NEITHER OVERDO IT NOR UNDERDO IT. EXERCISE BENEFITS MORE WHEN DONE OUTDOORS IN FRESH AIR. IF ONE CAN'T DO IT OUTDOORS IN A GARDEN OR PARK THEN ONE CAN DO IT IN BALCONY, COURTYARD OR A WELL-VENTILATED PLACE. YOGA EXERCISE DOESN'T REQUIRE ANY SPECIAL CLOTHES OR EQUIPEMENTS, JUST A BIT OF SPACE AND A STRONG MOTIVATION TO DO EXERCISES. YOGA EXERCISE NOT ONLY TONES VOLUNTARY MUSCLES LIKE HANDS, LEGS, BACK, THIGHS, HIPS, NECK, SHOULDER ETC.BUT ALSO STRENGTHEN VITAL ORGANS LIKE LUNGS, HEART, STOMACH, INTESTINE ETC. THE DAILY EXERCISE WILL INCREASE MUSCLE STRENGTH, BODY SUPPLENSS AND MOTOR REACTION. IT KEEPS THE GLANDS AND NERVOUS SYSTEM IN RADIANT HEALTH. IT IS MENTALLY AS WELL AS PHYSICALLY STIMULATING. IN THE BEGINNING ONE SHOULD DO THE EXERCISES FOR MINIMUM. SLOWLY AND GRADUALLY INCREASE IT. WHILE PRACTISING YOGA POSTURES HOLD THE POSTURE FOR MINIMUM TIME AND THEN GRADUALLY INCREASES IT TO THE MAXIMUM TIME. THE YOGIC EXERCISES AND POSTURES WILL HELP ONE TO MAINTAIN SAME POSTURE WHILE MEDITATING FOR LONGER PERIOD OF TIME.

                             ❤ SOME EASY POSTURES ARE AS FOLLOWS : ❤

                         1. PADMASANA - SIT ERECT. PUT ONE FOOT ON THE OTHER THIGH. FOLD THE OTHER LEG AND PLACE THE OTHER FOOT ON OPPOSITE THIGH. THIS CROSS - LEGGED POSTURE IS GOOD FOR CALMING THE MIND AND FOR IMPROVING PHYSICAL STRENGTH.

   

                          2. SIDDHAASANA - SIT ERECT. FOLD ONE LEG AND PUT IN ON THE OTHER THIGH. FOLD OTHER LEG SO THAT THE FOOT TOUCHES THE GROUND. IT IS GOOD FOR CONCENTRATING THE MIND. THOSE WHO CAN'T PRACTISE PADMASANA CAN DO IT WHILE MEDITATING.

                          3. SUKHAASANA - SIT STRAIGHT AND FOLD BOTH FEET SO THAT THEY TOUCH THE GROUND. IT IS THE MOST COMFORTABLE POSE FOR DOING MEDITATION IF ONE CAN'T SIT IN SIDDHASANA AND PADMASANA FOR PROLONGED HOURS.

                       4. VRIKSHANA - STAND ERECT, FOLD ONE LEG TO PLACE IT ON KNEE. INHALE SLOWLY AND PRESS HANDS TOGETHER IN THE PRAYER POSE ABOVE HEAD. STAND IN THE POSE FOR SOMETIME. EXHALE AND BRING DOWN HANDS AND LEGS IN NORMAL POSITION. THIS POSE HELPS IN BETTER CONCENTRATION. MOST OF THE YOGIS DO THIS ASANA FOR ENHANCING THEIR FOCUSING POWER.

                       5. SHASHANKASANA - SIT WITH FOLDED LEGS SO THAT FEET TOUCH HIPS. INHALE AND STRAIGHTEN ARMS UPWARD. EXHALE AND BEND DOWN TILL THE HANDS FOR FOREHEAD TOUCH THE GROUND. STAY IN THIS POSITION FOR SOME. INHALE ADN SLOWLY COME IN THE NORMAL POSITION. IT RELAXES THE MIND AND RELIEVES TENSION.

                    6. TADASANA - STAND ERECT. INHALE AND STRETCH ARMS UPWARD AND MAINTAIN BALANCE ON TOES. HOLD THE POSTURE FOR SOME TIME. WHILE EXAHALING, BRING ARMS DOWN AND FEET IN THE NORMAL POSITION. IT CALMS AND CLEARS NERVOUS SYSTEM.

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                          SOME POSTURES THAT HELP IN CONCENTRATING 

                            MIND ARE AS FOLLOWS 

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                          1. SHIRSHANA - INTERLACE FINGERS OF BOTH HANDS TOGETHER AND MAKE A CUSHION OF THEM ON THE GROUND. BEND DOWN AND PUT THE HEAD ON PALMS. INHALE AND PUSH THE BODY UPWARD. KEEP THE BACK STRAIGHT AND KNEES BENT. STABILISE YOUR BODY IN THIS POSITION WHILE INHALING AND EXHALING SLOWLY. MAINTAINING THE BALANCE, INHALE DEEPLY AND STRETCH THE LEGS TOWARDS SKY. ALL BODY WEIGHT COMES ON FOREHEAD. HOLD THE BREATH. EXHALE AND FOLD BACK YOUR LEGS TO KNEE LEVEL. INHALE AND EXHALE SLOWLY MAINTAINING THE BODY BALANCE. EXHALE AND COME TO THE NORMAL SITTING POSITION. THIS ASANA IS THE KING OF ALL THE ASANAS. IT INCREASES BLOOD CIRCULATION, CONCENTRATION POWER AND MEMORY.

                      2. SARVANGASANA - LIE DOWN. INHALE AND PUSH LEGS STRAIGHT UP. SLOWLY LIFT THE HIPS FROM THE GROUND. PUT HANDS ON BACK TO GIVE A SUPPORT TO THE BODY. THE CHIN SHOULD TOUCH THE LOWER PART OF THE NECK. BREATHE DEEPLY AND SLOWLY IN THIS ASANA ONCE THE DESIRED POSITION IS ATTAINED. HOLD THE POSTURE FOR SOME TIME THEN RETURN TO THE NORMAL POSITION. THIS ASANA IS GOOD FOR ENHANCING CONCENTRATION POWER. IT ALSO STIMULATES THYROID AND PARATHYROID GLANDS.

                     3. AKARNA DHANURASANA - SIT AND SPREAD YOUR LEGS LEGS STRAIGHT. HOLD BIG TOES WITH OPPOSITE HANDS. FOLD ONE LEG AND BRING IT CLOSE TO EAR. EXHALE AND COME BACK IN NORMAL POSITION.

                  4.  GARUDASANA - STAND STRAIGHT. TWIST YOUR ONE LEG AROUND ANOTHER AND MAINTAIN THE BODY BALANCE ON ONE LEG. TWIST HANDS TOGETHER IN THE FRONT IN PRAYER POSE, HANDS ARE PRESSED TOGETHER AS IN NAMASTE".

                    5. MATSAYSANA - LIE DOWN. FOLD LEGS IN PADMASANA. INHALE AND BEND THE BACK TO MAKE AN ARCH SO THAT FOREHEAD TOUCHES THE GROUND. GRASP YOUR BIG TOES WITH YOUR RESPECTIVE HANDS. HOLD THE POSITION FOR SOME TIME. EXHALE AND STRAIGHTEN BACK. BRING LEGS IN NORMAL POSITION. IF SOMEBODY HAS SOME PROBLEM IN FOLDING LEGS IN PADMASANA THEN THIS EXERCISE CAN BE DONE WITH STRAIGHT LEGS. THIS IS GOOD FOR IMPROVING MEMORY AND FOCUSING POWER.

                  6. CHAKRASANA - LIE DOWN. FOLD LEGS AND BRING FEET CLOSE TO BUTTOCKS. KEEP THE FEET APART. FOLD HANDS AND BRING PALMS CLOSE TO HEAD. INHALE DEEPLY AND LIFT THE BODY UPWARDS MAINTAINING THE BODY BALANCE ON FEET AND PALMS. THE BACK WILL FORM AN ARMY. STAY IN THAT POSITION FOR SOME TIME. EXHALE AND COME DOWN WITHOUT DISTURBING FEET AND PALMS POSITION. STRAIGHTEN LEGS AND HANDS AND RELAX.

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             (ALL YOGA ASANAS MUST BE DONE UNDER EXPERT GUIDANCE)

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                    THE BEST BENEFIT OF EXERCISING IS THAT MAKES ONE HEALTHIER AND HAPPIER. WHEN ONE FEELS GOOD THEN ONE GETS ALONG BETTER IN PERSONAL AND PROFESSIONAL LIFE. ONE CAN MEDITATE EASILY AS REGULAR EXERCISE HELPS IN MAINTAINING THE POSE FOR QUITE GOOD TIME WHICH CONSEQUENTLY HELPS IN CALMING THE MIND.

BHAKTI YOGA - THE SALVATION

 

                             

                                        BHAKTI YOGA

                BHAKTI YOGA IS THE EASIEST FORM OF GOD REALISATION. IT IS A BEATIFUL WAY TO SHOW LOVE TOWARDS GOD. AS SAID, GOD IS LOVE AND LOVE IS GOD'. BHAKTI MEANS "TO WORSHIP" OR TO BE ATTACHED TO GOD'. ONE CANNOT ATTAIN GOD THROUGH LOGIC AND REASON BUT FROM PURE FAITH AND DEVOTION. ONE YEARNS FOR GOD AND GOD ALONE. IN THIS FORM OF LOVE THERE IS NO EXPECTATION AND SELFISHNESS. IT PURIFIES ONE'S HEART.

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                     1. SAKAM BHAKTI : IN SAKAM BHAKTI, ONE DESIRES FOR MATERIALISTIC GAINS. IF ONE WORSHIPS GOD SINCERELY AND WITH INTENSE DEVOTION ARISING FROM THE BOTTOM OF ONE'S HEART, GOD FULFILLS ONE'S MATERIALISTIC WISHES. BUT ONE CAN'T ATTAIN SALVATION WITH SAKAM BHAKTI.

                   👀MR. 'X' WENT TO A SANCTUM, LIT A LAMP IN FRONT OF DEITY AND OFFERED A RED FLOWER AND PRAYED. HE ASKED FOR HIS WIFE'S HEALTH IMPROVEMENT, HIS DAUGHTER'S MARRIAGE, HIS SON'S JOB, BUYING A NEW HOUSE AND FOR HIS PROMOTION IN JOB.

                      ONE FLOWER FOR THE DEITY AND INFINITE DESIRES FOR HIMSELF!

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                  2. NISHKAM BHAKTI : IN NISHKAM BHAKTI, ONE DESIRES OF GOD AND NOTHING FROM THIS MATERIALISTIC WORLD. ONE IS THANKFUL TO GOD FOR WHAT GOD HAS GIVEN. IT PURIFIES THE HEART. IT HELPS IN BECOMING ONE WITH GOD.

                   👀 MR. 'Y' VISITED A SANCTUM, LIT A LAMP IN FRONT OF THE DEITY AND OFFERED A RED FLOWER. HE THANKED GOD FOR GIVING HIM GOOD JOB, COMFORTABLE HOUSE AND OBEDIENT CHILDREN. HE ASKED HIM TO BLESS THE WORLD WITH HEALTH, HAPPINESS AND PEACE.

                     NOTHING FOR MYSELF AND INFINITE DESIRES FOR THE WORLD!

FORMS OF DEVOTION  : IN BHAGAVATA PURANA, PRAHLAD EXPLAINED TO HIS FATHER HIRANYAKASHIPU, " THERE ARE NINE WAYS TO WORSHIP GOD.".

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                         *    SRAVANAM      : LISTENING TO SCRIPTURES, STORIES OF GOD'S LILA (PLAY) , HIS NAME AND HIS POSITIVE QUALITIES. DEVELOPING TASTE FOR ASSOCIATION WITH DEVOTEES WHO SPREAD LOVE AND HEARING TALES WHICH ARE NECTAR TO EARS AND MIND. SERVING DEVOTEES WHO ARE LOVE INTOXICATED SO THAT MAXIMUM TIME CAN BE SPENT WITH THEM.

                     IN RAMACHARITMANAS, GARUDA LISTENED TO THE STORY OF RAM WITH FULL DEVOTION AS NARRATED BY KAKBHUSHUNDI.

                        * KIRTANAM - SINGING OF GOD'S GLORY IN CHORUS. COMMUNAL CHORUS. CHANTING HIS NAME, PRAISES AND STORIES. MIND WILL DEVELOPE EXTREME FONDNESS FOR GOD. DOING ONE'S OWN DUTY WITH TOTAL DEVOTION. CHAITANYA MAHAPRABHU AND HIS DISCIPLES PERFORMED KIRTANAM IN THE STREETS PRAISING LORD KRISHNA.

                          IT IS MENTIONED IN SRIMAD VALMIKI RAMAYANA THAT ON THE PATHS OF AYODHYA, LUV AND KUSH SONG AND DANCED ON POETIC VERSES OF RAMAYANA WRITTEN BY SAINT VALMUKI.

                        * SMARANAM - REMEMBERING GOD'S NAME AND HIS IMAGE MENTALLY ALL THE TIME WITHOUT ANY DISCONTINUATION. DOING JAPA, CONTINUOUS REPETITION OF GOD'S NAME AND CHANTING BHAJANS (DEVOTIONAL SONGS), FIXING ONE'S THOUGHT ON HIM AND DOING UNCEASING PRAYERS.

                          AHILAYA WAS CURSED BY HER HUSBAND, GAUTAM MUNI FOR INFIDELITY. AFTER THIS INCIDENT SHE WAS CONSTANLY REMEMBERING LORD RAM TILL HE VISITED HER HUT.

                        * PADASEVANAM - WORSHIP OF LORD'S FEET. THIS WORLD IS LORD'S FEET, SERVING EVERYBODY IN THIS WORLD IS A WAY TO SERVE LORD'S FEET. ONE SHOULD SEE GOD IN FATHER, MOTHER, GURU, BROTHER, HUSBAND AND THE POOR AND FIX MIND IN SERVING THEM AS THEY ARE SERVING GOD. SERVING HUMANITY LIKE SERVING GOD.

                              BHARAT, LORD RAM'S BROTHER WORSHIPPED HIS PADUKAS AND LOOKED AFTER HIS KINGDOM, AYODHYA FOR FOUTEEN YEARS WHEN HE WAS IN EXILE. BHARAT WORSHIPPED THOSE SANDALS AS GOD'S FEET AND CONSIDERED WITH WHOLE KINGDOM AS LORD'S FEET. HE SERVED THE CITIZENS OF AYODHYA WITHOUT WISHING ANYTHING IN RETURN.

                        * ARCHANAM - PRAYING AND WORSHIPPING GOD WITH RITUALS WITHOUT ASKING ANYTHING IN RETURN FROM HIM. ADI SHANKARA USED TO PRACTISE ARCHANAM.

                          DURING EXILE, WHEN LORD RAM WENT INTO THE FOREST THEN NISHAD CHIEF, GUHA WELCOMED HIM WITH FLOWERS AND SERVED HIM FRUITS. NUTS AND ROOTS WITHOUT ANY EXPECTATIONS FROM LORD RAM.

HOW TO BE IN POSITIVE THOUGHTS

 

         

                                 POSITIVE THINKING

                 THE WAY ONE THINKS, AFFECTS ONE'S BODY AS WELL AS MIND. POSITIVE THOUGHTS CALM THE MIND AND NEGATIVE FEELINGS AGITATE THE MIND. IF THERE ARE RIPPLES IN WATER THEN ONE CAN NOT SEE THE SURFACE OF LAKE BUT IF THE WATER IS STILL INE CAN SEE THE SURFACE OF LAKE CLEARLY. SIMILARLY WHEN MIND IS STILL AND NO THOUGHTS ARE ARISING THEN IT PROVIDES AN OPPORTUNITY TO PEEK INSIDE AND EXPERIENCE THE INNER SELF.

                    WHAT ONE MUSES DURINT THE WHOLE DAY AFFECTS THE MIND WHILE MEDITATING ! ONE HOUR OF MEDITATION IS AFFECTED BY THE THOUGHT PRODUCED IN ONE'S MIND THROUGHOUT TWENTY THREE HOURS! DURING THE WHOLE DAY, POSITIVE FEELINGS LIKE KINDNESS, TRUTHFULESSM HOSESTY, WILL HELP IN EASY CONCENTRATION OF MIND WHEREAS NEGATIVE FEELINGS LIKE STEALING DECEIVING,  DISHONESTY WILL KEEP HAUNTING THE MIND EVEN DURING MEDITATIVE HOURS. NEGATIVE THOUGHTS STIR UP THE MIND. MIND BECOMES BUSY IN PRODUCING ONE BAD THOUGHTS AFTER ANOTHER WITH THE RESULT IT IS NOT CONCENTRATED ON ONE POINT. NEGATIVE THOUGHTS DRAIN OUT ONE'S PRECIOUS ENERGY AND DON'T ALLOW ONE TO STAY IN THE PRESENT MOMENT. ONE CAN VERY EASILY FALL PREY TO NEGATIVE THINKING. THE MORE ONE THINKS ABOUT THE NEGATIVE THOUGHTS. THE BIGGEST THEY GROW. ONE SMALL NEGATIVE THOUGHTS CAN TURN HUGE AND DO BLUNDERS. THAT'S WHY EVEN A SINGLE NEGATIVE THOUGHTS SHOULD BE CHECKED FROM ENTERING THE MIND.

                  SOMETIMES, A SINGLE NEGATIVE THOUGHTS OF THE SAME FOREC AND INTENSITY ENTERS ONE'S MIND. AFTER THAT, THE NEEDLE TIP NEGATIVITY INCREASES ITS SIZE MAKING ONE'S LIFE HELL.

                      ONE SHOULD KEEP MOVING ON THE SPIRITUAL PATH OVERCOMING OBSTACLES COMING THE PATH. ONE SHOULD ENJOY THE JOURNEY ONE IS MOVING ON AND NOT ONLY THE DESTINATION. ONE SHOULD TAKE PLEASURE IN DOING  THE WORK AND SHOULD NOT RELISH THE MERE REWARD. ONE SHOULD CONSIDER ONE'S TROUBLES AS A GIFT FROM GOD TO IMPROVE ONESELF AND TO MAKE ONE A BETTER PERSON.

                      THERE IS AN OLD SAYING 'AS YOU SOW SO SHALL YOU REAP'. THE POSITIVE ACTIONS WILL GIVE POSITIVE FRUITS AND NEGATIVE WILL GIVE NEGATIVE RESULTS. NEGATIVE SITUATIONS ARISING IN THE FUTURE LIFE CAN DECREASED BY DOING POSITIVE DEEDS IN THE PRESENT. THEREFORE, ALWAYS THINK POSITIVE AND MAINTAIN POSITIVE ATTITUDE TOWARDS LIFE IRRESPECTIVE OF THE CIRCUMSTANCES. ALWAYS DO GOOD DEEDS. ALWAYS FORM HIGH-QUALITY HABITS.

                    IN GENERAL THERE ARE TWO TYPES OF PERSONS. IN FIRST CATEGORY, THOSE PERSONS WHO FEEL DEPRESSED AND LOW ARE COVERED. THEY ARE PESSIMISTIC. THEY EXTRACT POSITIVE ENERGY FROM THE ENVIROMENT AND SURROUNDINGS. IN SECOND CATEGORY ARE THE PERSONS WHO FEEL HAPPY AND SATISFIED IN ALL CONDITIONS. THEY ARE OPTIMISTIC.

                       OPTIMISTIC PERSONS ARE ALWAYS BUBBLING WITH POSITIVE ENERGY. SUCH PERSONS ALWAYS GIVE POSITIVE VIBES IN THE ENVIRONMENT THEY LIVE. ALWAYS TRY TO BE THE PERSONS OF SECOND CATEGORY - GIVER OF POSITIVE VIBES.

                    ONE SHOULD SPREAD POSITIVE AND GOOD THOUGHTS AS MUCH AS POSSIBLE.

                       MEDITATION IS NOT JUST SITTING WITH CLOSED EYES FOR HOURS IN A ROOM. NO, IT IS NOT MEDITATION. MEDITATION MEANS THAT YOU ARE TOTALLY INVOLVED IN WHATEVER YOU ARE DOING. IT MAY BE COOKING FOOD, IT MAY BE DOING YOUR OFFICE WORK OR IT MAY BE DOING SOCIAL SERVICE. FORGET YOURSELF IN DOING THAT TASK. AND WHEN YOU COME OUT OF IT YOU HAVE TO ERASE THE FACTOR. 'I' FROM IT. YOU HAVE TO WIPE OUT" I DID THE WORK' THIS IS WHAT MEDITATION MEANS TO BE COMPLETELY ABSORBED IN WORK WITHOUT THINKING ABOUT THE FACTOR "I". A SAINT EXPLAINED THE MEANING OF MEDITATION  TO AN ELDERLY WOMEN. MAKER EVERY ACTION OF LIFE A PART OF MEDITATION. DO ALL THE CHORES THINKING THAT YOU ARE IN SERVICE TO GOD. YOU ARE DOING IT FOR YOUR VERY OWN GOD. AND YOU DO NOT WANT ANYTHING IN RETURN FROM GOD. OR YOU ARE DOING IF FOR THE WELFARE OF SOCIETY AND YOU DO NOT EXPECT ANYTHING IN RETURN FROM THEM. OR THERE IS NO DIFFERENCE BETWEEN YOU AND OTHERS. MOREOVER YOU ENJOY ACTIONS OF LIKE YOU ENJOY MEDITATION. "HE PAUSED FOR A FEW SECONDS AND CONTINUED. WHATEVER YOU THINK BUT THERE SHOULD NOT BE " I FACTOR" OR THAT "I AM THE DOER OF THIS TASK" THINK THAT YOU ARE JUST A CHANNEL THROUGH WHICH THAT WORK IS DOING DONE".

PROPER FOOD AND RELAXATION IN MEDITATION

 

                       

                             PROPER RELAXATION

                   BODY AND MIND CAN BE RELAXED BY DOING RELAXATION EXERCISES LIKE SHAVASANA (CORPSE POSE),  MEDITATION AND PRANAYAMA. RELAXATION THOROUGHLY REJUVENATES NERVES, MUSCLES AND PROVIDES INNER PEACE. SLEEP CAN ALSO RELAX BODY TO SOME EXTENT. BODY AND MIND CAN BE RELAXED BY KEEPING THE FOLLOWING POINTS IN MIND.

                 ❤     1. ONE SHOULD SLEEP NOT TOO MUCH NOR TOO LESS. THE MODERATE SLEEP IS GOOD.

                 ❤      2. AN OLD SAYING IS "EARLY TO BE AND EARLY TO RISE, MAKES A MAN HEALTHY, WEALTHY AND WISE'. ONE SHOULD AVOID SLEEPING LATE AT NIGHT. MOREOVER, ONE SHOULD WAKE UP EARLY IN THE MORNING .

                ❤      3. MEDITATION SOOTHES BODY AND MIND. DOING MEDITATION OUTDOORS RELAXES BODY AND MIND AS ONE COMES IN DIRECT CONTACT WITH NATURE. ON HILLS, THE OXYGEN IS LESS WHICH HELPS IN BETTER CONVERSATION.

               ❤        4. LISTENING TO CLASSICAL MUSIC, DEVOTIONAL SONGS AND LECTURES BY SAINTS HELPS IN KEEPING THE MIND CAN.

              ❤     5. READING SCRIPTURES AND SACRED BOOK IS GOOD FOR MIND'S HEALTH.

              ❤      6. DATING ON DEVOTIONAL SONGS RELAXES BODY AND MIND.

             ❤ 7. PAINTING AND DRAWING LORD'S IMAGE HELPS IN KEEPING THE MIND SERENE IN EVEN TURBULENT SITUATIONS.

                   PROPER RELAXATION MEANS THAT ONE SHOULD BE PHYSICALLY, MENTALLY AND SPIRITUALLY RELAXED. MENTAL RELAXATION CAN ONLY BE COMPLETELY ACHIEVED IF THERE IS SPIRITUAL PEACE. I'LL ONE IDENTIFIES ONESELF WITH BODY AND MIND, ONE CAN'T BE COMPLETELY RELAXEDAS HERE WILL BE EMOTIONS LIKE FEAR, ANGER, GREED, WORRY AND DOUBT. TO BE SPIRITUALLY ELAXED ONE HAS TO DETACH ONE SELF AND TO BE A MERE WITNESS OF BODY AND MIND. TO BE ONE WITH THE SELF GIVE SUPREME PEACE.

                                     PROPER  DIET

                  YOGA BECOMES THE DESTROYER OF PAIN FOR HIM WHO IS ALWAYS MODERATE IN EATING AND RECREATION (SUCH AS WALKING , ETC), WHO IS MODERATE IN EXERTION IN ACTION, FOOD SHOULD BE BOUGHT WITH MONEY THAT IS EARNED BY RIGHTEOUS METHODS AND NOT BY ILLEGAL OR DECEITFUL WAYS. THE FOLLOWING POINTS RELATED TO DIETARY HABITS SHOULD BE CONSIDERED.

   

                           👀    1. THE FOOD SHOULD NOT BE TAKEN TO PLEASE THE TONGUE RATHER SHOULD BE TAKEN TO MAINTAIN GOOD HEALTH.

                          👀    2. THE FOOD SHOULD BE TAKEN IN PROPER AMOUNT NEITHER TOO LESS NOR TOO MUCH .

                         👀        3.  ONE SHOULD EAT SMALLE QUANTITY OF FOOD REGULAR INTERVALS INSTEAD OF HAVING TWO OR THREE LARGE MEALS.

                          👀         4. STOP EATING BEFORE YOU FEEL FULL.

                         👀       5.  ONE SHOULD NOT BE IN A HUNGREY WHILE TAKING MEALS.

   

                          👀        6. ONE SHOULD CHEW THE FOOD PROPERLY AND SHOULD THINK ABOUT GOD WHILE TAKING MEALS.

                          👀        7. ONE SHOULD NOT EAT ANYTHING LATE AT NIGHT.

                         👀        8. THE MEAL SHOULD BE TAKEN IN SMALL QUANTITY THAT CAN BE DIGESTED EASILY.

                         👀       9. ONE SHOULD AVOIDE TAKING PRESERVED, SPICY AND JUNK FOOD.

                       👀        10. MEAL SHOULD BE NUTRITIVE AND SHOULD BE ACCORDING TO THE GENERA HEALTH OF ONE'S BODY.

                       👀   11. A BALANCED DIET CONTAINING CARBOBYDRATES, PROTEINS, VITAMINS, FATS AND MINERALS IS RECOMMENDED. ENOUGH FIBRES SHOULD BE PRESENT IN DIET.

                      👀   12. UNCOOKED FLOWERS, ROOTS, STEMS, FRUITS, LEAVES ARE BEST. GREEN SALAD AND SPROUTS SHOULD BE TAKEN DAILY. ACCORDING TO J.K DAGAR, THE MORE CLOSELY OUR FOOD IS TO ITS NATURAL ORIGINAL FORM, THE BETTER THE FOOD IS, SO, EAT THE FOOD IN ITS RAW FORM AS FAS AS POSSIBLE.

                      👀        13. WATER DRINKING SHOULD BE AVOIDED WITH MEALS.

                       👀      14. ONE SHOULD DRINK PRENTY OF WATER IN BETWEEN THE TWO MEALS.

                      👀      15. AS SOON AS ONE WAKES UP IN THE MORNING, ONE SHOULD GULP DOWN PLENTY OF WATER.

                     ONE SHOULD BRING THE CHANGES IN EATING HABITS TO GET SUCCESS IN MEDITATION.

JAPA MANTRA

                          JAPA MANTRA AND ITS USES

                    THE FOLLOWING POINTS SHOULD BE FOLLOWED WHILE DOING MEDITATION:

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                1. A ROSARY MALA IS USED TO RECITE THE MANTRA. ONE CAN USE A MALA OF 108 BEADS OF RUDRAKSHA SEED, TULSI (BASIL) OR CHANDAN (SANDA) WOOD. RUDRAKSHA MALA IS USED WITH SHIVA MANTRAS. IT CALMS THE MIND. TULSI MALA ENHANCES THE DEVOTION AND SPIRITUAL GROWTH OF THE USER. A SANDAL WOOD MALA HAS FRAGRANCE. IT REPELS NEGATIVE THOUGHTS AND PURIFIES MIND AND SPIRIT.

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                2. A MALA IS USED AS A WHIP TO GUARD THE MIND AS MIND IS VERY NAUGHTY. IT WILL START DISTRACTING DURING MEDITATION IF ONE IS FEELING ACTIVE OR WILL SLEEP IF ONE IS HAVING LOW ENERGY.

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              3. THE MALA HELPS IN CONTROLLIN THE MIND FROM WANDERING AND HELPS IN ACHIEVING SINGLE-MINDEDNESS.

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              4. IN A MALA ALL BEADS ARE STRUNG TOGETHER AND WITH EACH BEAD MANTRA IS RECITED. THE CONTINUOUS RECITATION OF MANTRA ONE AFTER ANOTHER WITHOUT ANY BREAK KEEPS THE MIND OCCUPIED . IT ACTS LIKE AN ANCHOR.

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               5. THE MALA BEADS ARE ROTATED IN RYTHM WITH MANTRA AND BREATH WHICH SHUMS THE FANTASIES AS WELL AS SLEEP. WITH THE HELP OF ROSARY, A LAZY PERSON CAN BECOME ACTIVE AND A DEVILISH MIND CAN BECOME DOCILE.

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               6. BECAUSE OF CONTINUOUS EFFORTS MANTRA DOES NOT LEAVE THE MIND. AT THAT STAGE THE ROSARY MAY BE DROPPED. BUT FOR BEGINNERS IT IS THE BEST TOOL TO FOCUS THE MIND.

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                      👉   TODAY I DID TEN ROSARY ROUNDS OF MANTRA, "MR.'J' SAID, 

                        WHAT IF YOU CAN'T FOCUS YOUR MIND ON THE MANTRA

                        WHILE CHANTING AND THE MIND STARTS WANDERING? MS. 'Z' ASKED.

                        THEN I DO TWO EXTRA ROUNDS". HE BEAMED.  👈

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                   7. HOLD THE ROSARY MALA IN HAND NEVER BELOW THE NAVEL BUT TO HEART.

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                 8. ALWAYS COVER THE ROSARY MALA WITH A CLEAN CLOTH OR HANDKERCHIEF SO THAT OTHERS CAN'T SEE IT.

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                 9. ONE SHOULD USE THE MIDDLE FINGER AND THE THUMB TO ROLL THE BEADS. THE INDEX FINGER SHOULD NOT BE USED IN ROLLING BEADS.

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                10. MERU OF THE MALA (HEAD BEAD) SHOULD NOT BE CROSSED. ON REACHING NEAR IT, ONE SHOULD TURN AROUND WITHOUT CROSSING THE HEAD BEAD TO COMPLETE ONE MORE CYCLE.

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              11. WHILE REPEATING THE MANTRA ONE'S MIND SHOULD NOT WANDER IN WORLDLY CHORES. ONE SHOULD TRY TO CONCENTRATE ONE'S MIND ON LORD. PLACE THE IMAGE OF DEITY OF THE MANTRA IN THE FRONT OF EYES. FEEL THE BLESSINGS BEING SHOWERED BY THE DEITY. IF CONCENTRATING ON OM THEN TRY TO FOCUS MIND ON FLAME OF DIYA.

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                12. NEVER CHANT THE MANTRA IN A HURRIED WAY. ALWAYS CHANT IT WITH FULL BHAVA OR DEVOTION. CONCENTRATE ON ITS MEANING AND NOT ON THE SPEED.

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                13. IF MIND BEGINS TO WANDER THEN ONE INCREASE THE SPEED OF THE MANTRA. IT IS NECESSARY TO KEEP MIND ALERT DURING PRAYERS.

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                 14. PRONUNCIATION OF THE MANTRA SHOULD BE ACCURATE.

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                15. FOCUS MIND ON THE MANTRA AND AVOID ANY SORT OF SOUND DISTRACTIONS FROM T.V. RADIO  OR MOBILE. BETTER TO KEEP THE MOBILE ON SILENT MODE WHILE MEDITATING. CLOSE THE DOOR OF YOUR ROOM TO MAINTAIN SILENCE IN THE ROOM. SURDAS SAID, "TATEIN SAB CHINTA KARI TAYAG. SURDAS KAROON HARI-PAD ANURAG! (THAT'S WHY SHED ALL TENSIONS, WORSHIP HARI-FEET WITH DEVOTION!)

DIFFERENCE BETWEEN SELFISHNESS AND DESIRE

 

                             THE SPIRITUAL ADVICE

                      SHE CONFUSED BETWEEN HER SELFISH DESIRE AND DESIRE FOR SOCIAL AS WELL AS SPIRITUAL CAUSE.

                      DESIRE IS THE LONGING FOR A PERSON, OBJECT OR OUTCOME. THERE IS WIDE DIVERSITY OF DESIRES BUT IN GENERAL THERE ARE TWO CATEGORIES OF DESIRES - ONE IS WORLDLY DESIRE AND OTHER IS SPIRITUAL DESIRE . THE DESIRE WHICH PLEASES FIVE SENSES I.E. EYES THROUGH SEEING, EARS THROUGH HEARING, NOSE THROUGH SMELLING, TONGUE THROUGH TASTING AND SKIN THROUGH TOUCHING COMES UNDER WORDLY DESIRES. ON FULLFILLMENT OF SUCH DESIRES, ATTACHMENT WITH THE WORLDLY THINGS INCREASES. THE DESIRE WHICH DOESN'T FULFILL SENSUAL PEASURES BUT HELPS ONE IN BECOMING A BETTER PERSON BY DOING SOCIAL SERVICE OR MEDITATION COMES UNDER SPIRITUAL DESIRES. IN SUCH DESIRES THERE IS NON-ATTACHMENT WITH THE MATERIALISTIC WORLD.

                     THE HUMAN MIND IS SO ACQUISITIVE THAT ON GETTING ONE, IT YEARS FOR MORE AND MORE. IF ONE WORLDY DESIRE IS FULLFILLED THEN THAT ACCOMPLISHED DESIRE GAVE BIRTH TO TEN NEW DESIRES IN MIND. CHARLES JOHNTON STATED THAT THE DESIRE IS NOT QUENCHED BY POURING OIL ON IT. SO DESIRE IS NOT QUENCHED WITH THE SATISFACTION OF DESIRE. DESIRES WILL NOT ONLY BRING HAPPINESS BUT SORROW, TROUBLE AND SADNESS ALSO. CONTINUOUS THINKING ABOUT THE DESIRE.  FULLFILLMENT OF DESIRES, PLEASURE DERIVED FROM THE ENHOYMENT OF THE OBJECTS BRING ATTACHMENT IN MIND WITH THE WORLDLY OBJECTS. IF DESIRE IS FULLFILLED THEN IT INCREASES LOBHA (GREED) AND ONE WANTS MORE AND MORE. IF ANY OBSTACLES COMES IN THE FULLFILLMENT OF DESIRE IT LEADS TO KRODHA (ANGER). SO , DESIRE IS THE ROOT CAUSE OF ALL EVILS.

                   IF ONE RUNS AFTER THE DESIRES, THEY WILL RUN WITH DOUBLE THE SPEED AWAY FROM ONESELF, IF ONE DOES NOT PAY ATTENTION TO THEM, THEY WILL COME TOWARDS ONE. IGNORE ALL WORLDLY DESIRES LIKE THIS BALL. DESIRES SHOULD "LET GO OFF". THE EASIEST WAY TO GET RID OF WORLDLY DESIRES IS TO THINK ABOUT GOD. THEN SLOWLY AND GRADUALLY DETACHMENT FOR WORLDY OBJECTS WILL GROW.

                   THEN WHATEVER HEPPENS, IT WILL NOT BE ABLE TO AFFECT ONE'S MIND. GOOD RESULTS WILL NOT PROVIDE PLEASURE AND BAD RESULTS WILL NOT GIVE SADNESS AND SORROW.

                        YOU ARE WHAT YOUR DEEP, DIVING DESIRE IS.

                        AS YOUR DESIRE IS, DO IS YOUR DEED,

                       AS YOUR WILL IS, SO IS YOUR DEED,

                       AS YOUR DEED IS, SO IS YOUR DESTINY, 

                        BRIHADARANYAKA UPANISHAD

                    IT IS THE DESIRE WHICH DECIDES ONE'S DESTINY HENCE ONE SHOULD ONE'S VERY BEST TO HAVE DESIRE FOR GOD ONLY AND NOTHING ELSE. MEDITATION IS THE ROYAL ROAD TO THE ATTAINMENT OF FREEDOM FROM WORLDY DESIRES. IT REMOVES DARKNESS AND BRINGS LIGHT IN ONE'S LIFE. IT REMOVES IGNORANCE AND GIVES KNOWLEDGE. IT REMOVES PAIN AND BRINGS PEACE AND BLISS IN ONE'S LIFE. ACCORDING TO SWAMI SIVANANDA MEDITATION IS A MYSTERIOUS LADDER WHICH REACHES FROM EARTH TO HEAVEN, FROM ERROR TO TRUTH, FROM RESTLESSNESS TO ABIDING PEACE AND FROM MORTALITY TO IMMORTALITY.

                       FIXING OF GOAL (SHORT TIME AND LONG TERM)

                 WHO AM I ? WHY AM I BORN ON THIS PLANET? FROM WHERE DID I COME FROM? WHAT WAS I BEFORE COMING ON EARTH? WHY OTHERS ARE RICH AND I AM POOR? WHAT IS THE GOAL OF MY LIFE? WHY THE LIFE OF OTHERS IS SO EASY AND MINE SO DIFFICULT? WHERE WILL GO AFTER DEATH?

                  SUCH QUESTIONES AND MANY MORE LIKE THESE ARISE IN EVERYBODY'S MIND, ONE OR THE OTHER TIME IN LIFE. SOME FORGET AND DON'T BOTHER ABOUT THEM IN BUSY DAILY ROUTINE OF THEIR LIVES WHEREAS SOME OTHERS TRY TO FIND THE ANSWER AND A FEW FIND THE TRUTH. THOSE WHO FOUND THE TRUTH HAVE PEACEFUL MIND AND ARE CONTENTED IN EVERY SITUATION. ACCORDING TO SWAMI VISHNUDEVANANDA, THE MEANING OF LIFE IS FOUND BY DIVING DEEP, DEEP WITHIN. A JOURNEY WITHIN IS MEDITATION!.

                    GOAL IS THE DESIRED END POINT WHICH CLEARLY STATES THE HIGHEST PRIORITIES WHETHER PERSONAL, PROFESSIONAL OR SPIRITUAL. THERE CAN NOT BE ANY PROPER ACHIEVEMENT AND DEVELOPMENT WITHOUT GOAL. THEREFORE, ONE SHOULD SET AIM IN LIFE TO IMPROVE ONE'S FUTURE. TO SUCCEED IN SPIRITUAL PATH ONE SHOULD ALSO SET GOAL AND THEN FURTHER BREAK IN INTO SHORT-TERM, INTERMEDIATE AND LONG-TERM GOALS.

                  MEDITATION IS ATTAINED STEP BY STEP. IT IS A QUESTION, NOT OF MIRACLE, BUT OF EVOLUTION, OF GROWTH. TO MASTER A LANGUAGE, A PERSON LEARNS ALPHABETS FIRST, THEN WORDS, SENTENCE FORMATION, TENSE, MODALS ETC. SEQUENTIALLY, A PERSON WHO LEARNS MATHEMATICS FIRST LEARNS COUNTING THEN ADDITION, SUBTRACTION, MULTIPLICATION, DIVISION, TABLES, THEOREMS ETC. IN THE SIMILAR WAY SPIRITUAL KNOWLEDGE GROWS SLOWLY AS IT IS A STEP BY STEP PROCESS.

CONCENTRATION IN MEDITATION

                              HOW TO CONCENTRATE

                                      IN MEDITATION

                       MIND CAN BE EASILY CONCENTRATED WHILE WATCHING TV SERIALS, MOVIES AND INTERESTING DOCUMENTARIES. MIND CAN BE FOCUSED WITHOUT ANY EFFORT WHILE READING NOVELS AND COMICS AND PLAYING VIDEO GAMES. MOST OF THE PERSONS FIND IT DIFFICULT TO CONCENTRATE MIND ON TEXT BOOKS AND OTHER BOOKS WHICH REQUIRE SERIOUS READING. MIND IS EASILY CONCENTRATED ON ACTIVITIES THAT IT WANTS TO DO . IT IS ATTRACTED TO PLEASING AND APPEALING OBJECT THINGS.

                    THIS IS THE QUALITY OF MIND . IT IS IMMEDIATELY PERTURBED WITH A SINGLE NEGATIVE THOUGHT. A STONE THROWN IN A STILL WATER HAS THE POWER TO CREATE MANY RIPPLES.

                   MIND IS DIFFICULT TO CONTROL NOT ONLY FOR CHILDREN BUT ALSO FOR ADULTS. IT WANDERS HERE AND THERE AND JUMPS ON IRRELEVANT THOUGHTS. ITS RESTLESSNESS IS A BIG OBSTACLES TO CONCENTRATE ON ONE POINT. ONE SHOULD FOCUS MIND ON ONE POINT TO ATTAIN BETTER RESULTS. SURPRISINGLY, THE WORK IS DONE IS LESSER TIME. ONE SHOULD STRENGTHEN THE POWER OF CONCENTRATION THROUGH PRACTICE AND PATIENCE AS IT CLARIFIES IDEAS, MAKES COMPLEX THINGS SIMPLER, REMOVES CONFUSION AND ENHANCES EFFICIENCY AND WORKING CAPACITY. WITH THE RESULTS, ONE CAN ACCOMPLISH MORE WORK IN LESS TIME THUS CAN EARN MORE.

                    CONCENTRATION IS THE FIRST STEP OF MEDITATION. BUT IT IS DIFFICULT TO SAY WHERE CONCENTRATION ENDS AND MEDITATION BEGINS BECAUSE ONE FALLS INTO MEDITATION MUCH LIKE ONE FALLS INTO SLEEP - AN ACTIVITY WHICH CAN'T BE CONTROLLED BY AND HAPPENS JUST LIKE A CONTINUOUS FLOW OF WATER FROM ONE CONTAINER TO ANOTHER. ON SWAMI SAID, THE MORE YOU PRACTISE, THE CRISPER THE CONCENTRATION.

                     ONE'S MIND IS ABSORBED IN SENSUOUS OBJECTS. ONE FEELS ATTACHED TO THOSE OBJECTS. ONE CAN RISE ABOVE THIS BONDAGE CONTROLLING THE MIND. MIND SHOULD BE TRAINED IN SUCH A MANNER SO THAT IT IS NOT ATTRACTED TOWARDS THE GLITTERING OF MATERIALISTIC WORLD. NON-ATTACHMENT TO SENSE OBJECTS LEADS TO LIBERATION. IF MIND IS WITHDRAWN FROM SENSUAL OBJECTS THAN IT BECOMES ONE'S FRIEND. IF MIND IS TRAPPED IN THE PLEASURE SEEKING FROM SENSUAL OBJECTS THEN IT IS ONE'S BIGGEST ENEMY. ONE CAN NEVER BE SATISFIED WITH THE SENSUAL PLEASURE FROM THE EXTERNAL OBJECTS. MIND WANTS TO SEEK MORE AND MORE. HENCE ONE'S OWN MIND BECOMES ONE'S ENEMY.

                    LORD KRISHNA IN THE BHAGAVAD GITA SAYS THAT ONE MUST ELEVATE ONESELF BY ONE'S OWN MIND, NOT DEGRADE ONESELF. THE MIND IS THE FRIEND OF THE CONDITIONED SOULD, AND ONE'S ENEMY AS WELL.

                           RELATIONSHIP BETWEEN 

                             MIND AND BREATHING

                           MIND IS A SPACE WHERE THOUGHTS GENERATE AND REST. THE THOUGHTS GENERATE IN THE INNER SPACE JUST LIKE THE CLOUDS GENERATE IN THE SKY. RAMANA MAHARSHI SAYS THAT MIND IS ONLY A BUNDLE OF THOUGHTS. STOP THINKING AND SHOW ME THEN, WHERE IS THE MIND? STILL MIND LEADS TO THOUGHTS-LESS STATE.

                           PRANAYAMA IS THE GHEE AND SOUL IS THE FIRE. SOUL IS PURIFIED BY DOING PRANAYANA AND MEDITATION. PRANAYAMA IS SIMPLIFIED TERMS MEANS CONTROL OVER PRANA OR REGULATING BREATH BY INCREASING THE TIME PERIOD OF KUMBHAKA, RETENTION OF BREATH. ACCORDING TO SWAMI CHIDANANDA SARASWATHI, "PRANA IS A SUBTLE INVISIBLE FORCE. IT IS THE LIFE-FORCE THAT PERVADES THE BODY. IT IS THE FACTOR THAT CONNECTS THE BODY AND THE MIND, BECAUSE IT IS CONNECTED ON ONE SIDE WITH THE BODY AND ON THE OTHER SIDE WITH THE MIND. IT IS THE CONNECTING LIKE BETWEEN THE BODY AND THE MIND. THE BODY AND THE MIND HAVE NO DIRECT CONNECTION. THEY ARE CONNECTED THROUGH PRANA ONLY.

                               THERE ARE VARIOUS PRANAYAMA (BREATHING EXERCISE) WHICH ARE LISTED BELOW:

 

                        BHASTRIKA - THE FIRST STEP IN PRANAYAMA IS DEEP BREATHING. IT IS A VERY SIMPLE EXERCISE. INHALE DEEPLY AND FILL THE FRESH AIR IN LUNGS AND EXHALE IS SLOWLY. THE SLOWER IT IS DONE, THE BETTER RESULTS IT GIVES. PRACTICE THIS DAILY IN FRESH AIR FOR A FEW MONTHS. EVEN A BED-RIDDEN PATIENT CAN DO THIS EXERCISE WHILE LYING ON BED. THE WINDOWS AND DOORS OF THE ROOM SHOULD BE OPEN.

                      KAPALABHATI - THE AIR IS EXHLAED WITH FORCE WHICH IS BRIEF, ACTIVE AND LOUD WHERE AS NORMAL AIR IS INHALED SILENTLY. IT ALSO GIVES GOOD RESULTS AS IT IS VERY HELPFUL IN REMOVING NEGATIVE ENERGY FROM THE BODY. THIS EXERCISE PROVES TO BE A BLESSING FOR A FATTY PERSON IF DONE REGULARLY.

                     ANULOMA VILOMA - INHALE FROM LEFT NOSTRIL WHILE KEEPING RIGHT NOSTRIL CLOSED WITH THUMB, CLOSE LEFT NOSTRIL WITH MIDDLE FINGER, LIFT THE THUMB FROM RIGHT NOSTRIL TO OPEN IT AND EXHALE FROM RIGHT NOSTRIL AND INHALE FROM RIGHT NOSTRIL. CLOSE RIGHT NOSTRIL WITH THE THUMB. LIFT MIDDLE FINGER TO OPEN LEFT NOSTRIL AND EXHALE FROM LEFT. REPEAT THIS CYCLE.

                     SURYA BEDHA - CLOSE THE LEFT NOSTRIL AND INHALE AND EXHALE SLOWLY FROM RIGHT NOSTRIL. IT SHOULD BE DONE MORE IN WINTERS. IT GIVES WARM EFFECT ON BODY.

                      CHANDRA BEDHA - CLOSE THE RIGHT NOSTRIL AND INHALE AND EXHALE SLOWLY FROM LEFT NOSTRIL. IT SHOULD BE DONE MORE IN SUMMERS. IT HAS COOL EFFECT ON BODY.