Sri Gurubhyo namaH HariH OM
Stress Management, Spiritual growth, Happiness and Peace using Yoga and Energy Psychology
By Vasudeva Murthy
This article shows how techniques of Yoga and Energy Psychology can be used to lessen stress, increase peace and happiness and achieve spiritual growth. These positive states are tied to emotional balance. The emotional balance ("sthithaprajnathva"), as it is called 2 in the Gita, is used to enhance spiritual growth. This article describes how the principles and techniques of Yoga and Energy Psychology can be used to reduce stress, achieve emotional balance, peace and spiritual growth. People who are reading this will be able to use these techniques to get immediate practical benefits. All these techniques described here use discipline of the mind to achieve peace, happiness and spiritual growth. Sri Bhagavad Gita, Kathopanishad and many saints like sri purandara dAsa have said that the control of the mind is very essential to the spiritual 3 growth. Sri Bhagavad Gita and KaThopanishad say that an indisciplined mind results in unhappiness and bondage, where as disciplined mind results in happiness and liberation. kaThopanishad gives a beautiful analogy where the soul is said to be a charioteer, the senses are the horses and the mind is the rein controlling the horses. If the sense horses are properly controlled by the mind, then the soul makes good progress. If the sense horses are not properly controlled by the mind, the horses go off track and go to a path of 4 negative consequences. Sri Purandara dAsa has said that all spiritual practitioners have to eliminate negative tendencies of the mind. Gospel of Thomas also says this in a very 5 emphatic manner that the negative emotions need to be released or let god . If they are 1. Energy Psychology is a modality that utilizes energy meridian treatment to effect psychological changes 2. "Stitha prajnathva" is used for Aparoxa jnanis in traditional commentaries of Gita. Here we are using the term to denote Emotional Balance and evolution in spiritual growth towards enlighternment 3. mana eva manushyANAm karaNam bandha mokshayoh - Mind is the sole determinant of bondage and liberation 4. manava shodhisa beku nitya- We have to filter out negative tendencies in the mind every day
not let go, they will take a person from the good path. Patangali says that Yoga is the 6 process of controlling the tendencies of the mind. This article describes practical techniques for dissolving negative tendencies of the mind and obtaining inner purification, inner silence and peace. A recommended daily practice is also given at the end. Note: This article provides an overview of the techniques. The reader can get basic knowledge about the techniques and how they can be used in this article.There are lot more details with each of the techniques. The reader can get more knowledge by using the Web resources of the techniques. It is recommended that the learning be done under a qualified teacher to get full benefits of these techniques.
This article describes the causes of stress and the various practices to dissolve stress and negative emotions. Please don't take anything that is said here on faith. Everything that is said here can be verified in practice. Most of the techniques have a very high success rate of above 90%, but some people can like some techniques more than others. So, please try and figure out which techniques work for you.
What is stress?
Stress is a condition where there is some aspect of the outer reality of the world that we don't like intensely. We want to change that condition with passion. This results in huge negative emotions and thoughts in our system whenever that outer reality manifests. If we question ourselves about what is causing the stress and the actual reason behind stress and be honest with ourselves, we can see that the stress is caused when one of our ego based desires is not satisfied.
How do we avoid stress?
The basic condition of avoiding stress is to let go of negative emotions. This article describes various yogic techniques that can be used to let go of negative emotions. It is possible to dissolve negative emotions quickly with the practices described later in the paper. By dissolving the negative emotions to external circumstances, we will have less and less stress in our lives. The world remains the same, but there will be a change in how we react to external events that cause the stress.
5. "If you bring forth what is within you, what you bring forth will save you. If you do not bring forth what is within you, what you do not bring forth will destroy you." 6. "YogaH Chitta vritti nirodhaH" - yoga is controlling of tendencies of the mind.
especially the negative thoughts.e. that also creates a negative impression. We instintively resist undesirable experiences. Every persistent thought creates a deeper impression.
. we are injecting low levels of toxins into the body. are also mental labels that we attach to undesirable experiences. you will realize that many parts of the body will be tense. After the negative emotions are let go. By resisting the undesirable situations. Every thought creates an impression or samskAra. you will experience that the problems and pain goes away quickly and there will be much less suffering. it is better for us to dissolve negative emotions about that person as quickly as possible. bad hormones released into the blood stream stay for 24 hours. We should be monitoring every thought we have. If you mentally scan your body. tension in the body. If we think the thought. Prolonged conditions of these negative emotions. Letting go of negative emotions and being neutral increases our effectiveness and we can take the appropriate action after careful thinking with emotional balance. Let us suppose that some bad event happens to somebody we know. This is why it feels so uncomfortable to have negative emotions in the body.. toxins in the blood stream and shallowness of breath will cause long term health damages. Even if the other person has swindled us or behaved very badly. Your breath will be shallow.
Destructive power of negative emotions:
First we need to understand the destructive power of negative emotions.How Do Problems Persist?
Problems and pain etc. I wish it never happens to me. We should drop negative thoughts as soon as we notice them. When we have negative emotions. i. to remove negative emotions as quickly as possible. Every negative thought and belief affects our body. So. On of the definitions of stithaprajnatva (unpertubability) in Gita is that we need to consider pleasure and plain and other dualities of life with the same attitude. people will have more options to solve a problem and will be able to come up with better solution
Every thought affects our body:
Every thought is a subtle vibration in the mental plane. The study by the HeartMath foundation has found that even if we are mildly upset for 5 minutes. The negative emotions cause lot of damage to the body. If we are open and fully welcome all experiences. that has a subtle effect on our body. we make the situations worse and keep the problems alive. it is in our own best interest and health. when you have negative emotions. it affects some organs and meridians inside the body (Meridians are described below). Letting go of negative emotions does not mean that we have to be passive or be inactive. If we think that we not good enough or not capable of success.
. This is an ego based program of wanting to control others and wanting others to behave in a manner that we want. Studies have shown that persistent negative thoughts and emotions can cause long term diseases. This is due to the fact that these reactions are programmed into the subconscious mind. In the energy body. Let us take the example of our children misbehaving. most of the diseases are due to dis-ease in the mind. Dissolving these blockages results in greater ease and freedom. Some of the examples of the programs and the reactions they produce are given below. This is pointing to the fact that when the mind is not at ease. this can cause an emotion of fear inside us. these programs are seen as energetic blockages that block the free flow of energy. These hot buttons can be due to simple word or a look or a smell from others. if our boss is upset about our performance.Emotional component of Diseases:
Word "Disease" can be split into Dis-ease. According to Yoga and Energy Psychology. In another example. This automatic reaction is due to subconscious programs inside us. This is usually the most common program all parents have. These simple sensory inputs can cause intense dislike. revulsion etc. Most of us are not aware of the subconsicous mind and its automatic triggers inside it. the subconscious program results in the emotion of anger inside us. When our children don't behave according to our expectations.
Why do some people and some events push our buttons?
We find that some people and events cause automatic reactions in us. it leads us on a path of disease. Each external event can act upon some program inside our subconscious mind.
By starting to listen to this inner silence. It is also refered to as Monkey Mind in some religious literature. As you dissolve these patterns. where the program of wanting to control others has been removed In this situation. Inner Silence results in increasing imperturbability during all times. Inner Silence and Inner Guidance:
Another benefit of purification of the Inner emotional patterns is the expanding inner silence that should pervade all our activities. This will result in handling the situation with no negative effects on the body with full peace and harmony in the body and the mind. Now since the program has been removed.
. Your body will become lighter and you begin to experience emotional and physical healing. Now. there will be no reaction of anger. This may involve having the good conversation with children about consequences of bad behavior and setting appropriate boundaries jointly with them.Now consider the same situation. Inner Silence also lets the inner guidance shine through whenever it is required.
Conditioned Mind and Benefits of Dissolving Patterns of Limitations:
Our mind is conditioned by all these patterns of limitations that we have described above. The end result is that the situation can be resolved without all the negative side effects. Such a mind is called conditioned mind. This kind of inner guidance also called intuition or sAkshi can also guide us throughout our lives. you will begin to experience greater freedom and spiritual growth. the children can still misbehave as before. we will get a reliable counsel and friend to guide us through the turbulent waters of life. the parent can take appropriate action with calmness and peace. The whole process of spiritual progress is to dissolve these patterns of limitations in our minds. Instead the parent will be able to react to the situation calmly and with full discrimination.
Inner Purification. Such a mind goes on wandering in well known patterns of limitations drawn by the samskAras or vAsanas or impressions from past karmas. This inner silence is our best friend and always has our best interest at heart.
As we go higher and higher on the emotion scale. they don't take any action at all. and see where we are spending the predominant portion of the day. we are able to take more and more action. But the action that takes place has negative consequences if the emotion is one of the negative emotions listed above. They sit in a corner and sulk.
. Here is a scale of negative emotions from the most negative to the most positive. In this case. In the states of Lust. Apathy and Peace are mirror images of each other at the opposite ends of the emotional spectrum. Negative Emotions (starting with the most negative): • • • • • • Apathy Grief Fear Lust Anger Pride
Positive Emotions (Going towards the most positive): • Courageousness • Acceptance • Peace
Details of negative emotions:
Apathy is the most negative of the emotions. We can check ourselves. Strong emotions represent energy in the body. In Apathy. Grief and Fear. There is no outward action here as well. Rishis will be in this state. On the positive side. Release of strong emotions create freedom in the body. the negative emotions result in bad effects on the people around the person who is experiencing it. Anger and Pride. When somebody is in an apathy state.Scale of Emotions:
Etymological meaning of Emotions is "Energy in Motion". Peace is the most positive emotion. the negative emotions are turned against the person experiencing it. the person is able to take action if the situation demands it.
the negative side of the scale.Grief:
Grief is a negative emotion that is normal behavior when some loss happens in our lives. more time will be spending in positive end of this spectrum. We can love a person or thing regardless of if they are in the physical plane or not. We can measure ourselves at the end of the day. More we grow spiritually. but it has some negative elements of arrogance and ego associated with it. I would say that Pride is 70% positive and 30% negative. It is better to move from Pride to Courageousness and beyond. This will enable us to accomplish things in this world and not be stuck at a lower level. 70% positive energy lets us accomplish lot of things in the world. how much time do we spend on the positive side of the emotional scale vs. If we understand the true nature of beings or things as explained Bhagavad Gita and upanishads. 30% negative energy can act as a hook to keep us stuck at that level and prevent us making spiritual progress. Under lying feeling is a feeling of loosing a person or thing.
Practice Tip: Diary writing is helpful in keeping track of where we spend most of the time in the scale of emotions. We should strive to spend more and more time in the positive side of the scale. This gives a good indication of our spiritual growth.
Pride has a lot of positive aspects to it.
How to check your spiritual growth
We can check where in the above sequence do we spend most of the time in a 24 hour period. then we realize that all beings are enternal and loss of a person or thing is just a change in the existence of the person/thing in the physical realm. This gives a very practical means of measuring our spiritual growth.
. We want to change the emotion of grief to love.
sheath of the mind This layer consists of the thoughts. beginning stages of meditation act upon this layer or kosha. the traditional Yoga Asanas are used.
1. self-inquiry. Vignayamaya kosha or the sheath of the intellect:
. Any disturbances such as as congested energy or energy blockages are manifested first in this layer before they show up as illnesses in the physical body. Sheath of the energetic body This is the subtle body that consists of prANa. visualization. The chakras and the nADis are in this layer. self-inquiry act on this layer of the mind. emotions and the mind. Chi Gong. 4. Sheath of the Physical body This is the physical body that we are familiar with that is nurtured by the food we eat. Illnesses can be cured by dissolving the energy blockages. Annamaya kosha.Concept of Pancha Koshas (Five Sheaths):
We have to learn the concept of Pancha Koshas to understand some of the techniques for Emotion dissolving. the subtle energy and the breath. PraNic healing and various prANayAma techniques act on this kosha. PrANamaya kosha. prANa is called Qi or Chi and nADis are called Meridians in the Chinese Yoga. Yogic practices of concentration. mAno maya kosha. To excercise this body. Concept of the Pancha Koshas has been explained in the Taittiriya upanishad. Accupuncture. The tendencies of the mind manifest in this layer. 2. 3. Techniques of concentration.
This is very important for the right understanding.
. 5. Anandamaya kosha or the sheath of the bliss: This is the subtlest of the layers and comes close to the inner most nature of the soul. manana and nidhi dhyAsana and meditation act upon this layer of meditation.This sheath consists of the discriminating intellect and the sattvic shraddha. This layer can be accessed in the samAdhi state or turIya state.
Emotional Freedom Technique and breathing techniques described later are some examples of the Energy Psychology techniques. These techniques primarily act on the pranamaya kosha or energetic body sheath as described in the previous section. These subtle energetic pathyways are called Energy Meridians in the Chinese healing traditions and nADis in the Indian Yogic tradition. Now we will go into the details of the Emotional Management techniques.Energy Psychology:
Energy Psychology is a set of techniques that utilize the subtle energetic pathways in the body to make psychological changes. Some of the methods of energy psychology are discussed in this paper. These techniques provide a quick way to resolve long standing emotional issues in the mind by clearing the corresponding blockages in the meridian systems. Energy psychology techniques utilize methods to clear the blockages by tapping or using breathing techniques to clear the blockages in the Energy Meridians.
Emotional Management and Energy Meridians:
Emotional issues show up as blockages in the Energy Meridians.
Practices for Letting Go of Negative Emotions:
All of these techniques will enable us dissolve the negative emotional patterns that were described before. Using belly based breathing will cause greater relaxation. You can observe the just born babies breathing through their belly. Consider the situation when you are relaxed. This you can check and verify yourself. You can notice that your breathing will be very slow. As we grow older. we forget this form of breathing. You can place a hand on the belly to make sure that belly is moving. Before you start breathing. Normal breathing pattern for most people is about 2-3 seconds for each inbreath and outbreath. There are two kinds of breathing here.
Different kinds of breathing techniques:
Belly Breathing: If we make sure that belly is moving during breathing. You can also notice that when you are anxious or worried. your breathing will be shallow and fast.
Connection between breathing and Stress:
There is a direct relationship between the speed of the breathing and the emotional state of the mind.
This practice of deep breathing acts on the prANamaya kosha (the sheath of the subtle energy) described above. The effects can be felt in the calmness of the mind and reduction in the thoughts or on the mano maya kosha (sheath of the mind). such as walking on a secluded beach or forest or listening to your favorite piece of music. By using these breathing techniques. we can make the breathing pattern to be 8-10 seconds for each inbreath and outbreath. place the tongue on the top part of the mouth cavity.
. just behind the teeth and keep it there throughout this breathing technique.
It will calm you and your body will become relaxed. This basic technique will cleanse your body and mind.
This style of breathing relaxes the whole body in a very short time. and 1 count hold the breath
. you can do some more visualizations. 7 counts exhale in the other nostril.
Once you are comfortable with the basic belly breathing. 1002 etc mentally or on the fingers of the other hand. You can start with 4 seconds breathing on in breadth and out breadth.• normal breathing: Here the belly expands during in breath and contracts during out breath. First visualization is to imagine the in breath going to an energy center called Dan-tien located about two inches below the navel.com/2009/06/16/12-great-reasons-to-start-alternate-nostrilbreathing-today/ Here are different variations of the alternate nostril breathing: • 6-4-2 breathing: Here there are 6 counts inhale. http://thehealthylivinglounge. • Reverse breathing: This is more difficult should be done after being comfortable with normal breathing. 4 counts exhale and 2 counts hold the breath • 7-1-7-1 breathing: Here are there are 7 counts inhale. they we can go on to other visualizations. Details of the alternate nostril breathing is given here. The internal organs in the stomac are massaged and improve their health.
Yoga breathing techniques:
These techniques normally done using alternate nostril breathing. After you get comfortable with this. Alternate Nostril breathing (Anuloma viloma prANAyAma): Here you take breath in one nostril and exhale in another nostril.1001. You normally do the counting by counting 1000. 1 count exhale.
. exhale through left nostril (c seconds) and optionally hold the breadth (d seconds) • • Please do 5 minutes of full sequence of 7-1-7-1 breathing and 6-4-2 breathing to begin with
This is a simple but powerful breathing technique from the Taoist yoga. Then add the next step every couple of days.2 x. You can get a feel for this center by focussing your awareness in that area.2 x. 10 cycles (You can place a hand of the side of the belly and watch it move) Step 5: Be aware of the breath moving from center channel through the sides .Repeat 2 times 10cycles Step 2: Be aware of the breath and breath until the Chest -2 times 10cycles Step 3: Be aware of the breath and breath until the Lower Tan-Tien . Lower Tan-Tien is an energy center about two inches below the navel. Belly breathing . In the beginning. Each of the prANAyAmas have specific mental and physical benefits. optionally hold breath in (for b seconds). One sequence of breathing consists of : • Inhale through left nostril (a seconds). Step 4: Be aware of the breath moving from center channel throughout the body cavity.• 6-3-6-3 breathing: Similar to above. Inhale through the right nostril (a seconds). hold breath (b seconds). 10 cycles ( You can monitor the breathing through the sides by placing a hand on the sides of the body) Step 6: Be aware of the breath moving from center channel through the upper back. start with and practice step 1 only for the first couple of days. you should be doing all the six steps for the required number of cycles. • Note: You can try out these variations and do the one that suits you the most.2 times 10cycles . 10 cycles
prANayama provides tremendous benefits for calming and centering the mind. breath out through right nostril (c seconds) and hold breath (d seconds). Have continuous conscious awareness of the breath . This technique also achieves emotional balance and improves physical health. This is a more advanced breathing and should be done after the 7-1-7-1 breathing is mastered. Step 1: Be aware of the breath and breath until the throat. -2 x. In the end .
Emotional Freedom Techniques (EFT)
The Basic Recipe
.Emotional Freedom Technique:
This technique is an energy meridian based technique to dissolve negative emotions and distress. Dr. when he was tapping on some meridians. These blockages can be removed at tapping on some meridian points. It is very simple tapping at 7 or 8 meridian points. He found that phobias disappeared completely. This technique acts on the prANayamaya (Sheath of energy body) and manomaya (mental sheath) koshas. Roger Callahan in 1981. He was accidentally tapping on meridians while treating a patient for phobias. This was discovered accidentally by Dr.
This technique assumes that all physical. Gary Craig modified this technique and made it easier for people to access this technique. emotion and mental pain is caused by energetic blockages.
• Go back into the past from the beginning of your life and list out any events that are still having emotional charge. • For physical symptoms. Guidelines: • Please try EFT on any emotional issues big or small. Use EFT technique to dissolve any negative emotion in the past. please check the emotional issues first. It can be as simple as minor fear of small animals or major fears and phobias.
. You start with emotional issues first because emotional issues can cloud or be the cause of physical issues.com/watch?v=9nRY3UtTHvo EFT 5 minute tap along video: http://www.com/user/kinesiologyinstitute
How to use EFT:
You can use EFT for any emotional. Play a mental movie of these issues that still have an emotional charge. physical issues and for Performance improvement.About EFT Video (7 minutes): http://youtube.youtube.
So. use the right set up phrases and remove the layers one by one. These act as barriers to achieving things.
• EFTuniverse. You will get a hang of the usage of the right phrases by practice. For more severe problems.com has a section on Performance Management using EFT.• Phrasing of the set up phrase is important. The basic premise is that one can clear any negative thoughts or "but" statements that the mind throws up.com has EFT case studies done by Dr. phobias and depression. we have to be patient. increases the chances for success. There are separate links for emotional issues. • After the emotional symptoms are taken care of physical symptoms can be addressed. • This can be used in sports. Pain and Physical issues. Removing these kinds of thoughts and emotions. even though case studies have shown that it can accelerate or aid in healing. Weight loss and Performance improvement. Each one of them need to be peeled off like the onion skin. • EFT has been used in wide variety of emotional issues. starting with small fears to severe anxiety. It should be warned that EFT is not a substitute for medical treatment. This is because the issue is complex and there will be many layers of issues. These show actual studies where improvements are found for these cases. EFT web resource listed below has several case studies of physical healings. in tests for students and to improve performance in area of human performance. This is a very good resource for learning the EFT.
In some cases.
Uses and Benefits of EFT:
• EFT can be used whenever there is emotional or physical disturbance that may be big or small. the practice of EFT has to be persistent over a period of time. healing may take some time. Gary Craig. It may also be necessary to work with a EFT practitioner in such cases.
Use of EFT for Performance
• EFT Universe.
yet powerful. • Sedona method can be used to let go of addictions. We are covered by negative emotions and feelings. There are two techniques that are popular in the West. They are both simple.
. By asking these questions.
Sedona method is a technique to dissolve negative emotions and achieve peace and happiness. we experience more and more of this peace and happiness. These techniques inquire into the nature of the negative feelings and emotions. These are powerful methods for inner work. You can find number of testimonials in the Web about the effectiveness of the Sedona method. • The Method can also be used to set and achieve goals.Self-Inquiry Techniques:
Self-inquiry techniques can be used to let go of negative emotions and further spiritual growth. anger and other negative emotions. I will describe two powerful self-inquiry techniques. grief. They can be used to dissolve negative emotions very quickly. fear. As we gradually remove these negative emotions and feelings. As with all practices. The basic technique consists of asking three questions to dissolve negative emotions.
• Sedona method has been used in healing anxiety. you begin the process of letting go of negative emotions. These questions consist of: • Could you let go of this feeling ( or negative emotion) • Would you let go of this feeling? • When can you let go of this feeling? There are no right or wrong answers to this question. Basics of the Sedona Method can be found in youtube and in blogs in the web. Sedona method says that all of us have peace and happiness at our core. persistent and regular practice is necessary to achieve results quickly.
but an intutional excercise. love your happiness. If loving people is not possible. This will also help dissolve the negative emotions. In the beginning. exactly as it is Love those thoughts that you think are good.•
The Method can also be used to get clarity on decisions and make decisions about any issue from the heart
• Please try this out on small issues first until you get a hang of this method. exactly the way they are Love your emotions. exactly the way it is If you feel courage. exactly as it is. Love every thought you have . things. Love everything you experience. This is not an intellectual excercise. Try reading these statements and allow them to sink into you. Allow about 4-5 seconds or higher for these statements to sink into you and feel them acting inside you. Here we welcome or at least stay neutral and watch the negative emotions. • • • • • • • • • • Love everything you perceive. love your courageousness. •
Another way to let go of negative emotions:
Another way to let go of negative emotions is to welcome negative emotions. This is a very powerful spiritual practice that can take us to very high levels.
Loving all method:
Here we love or accept all feelings. we may not be able to love some people completely. love your sadness. exactly the way they are If you feel happy. exactly the way it is If you feel fear. people and everything that surrounds us. exactly as it is. exactly the way it is
. exactly the way it is If you feel sad. • Feel the question in your body and get the answer from the heart without doing logical thinking about these questions. This is particularly true of some people who have hurt us or harmed us. emotions. exactly the way they are Love those thoughts that you think are bad. but from the heart. we should start by accepting people as they are with all their faults. love your fear. Normally we push away or dislike negative emotions. • These questions should not be answered in the mind.
Imagine the love energy filling all aspects of your personality and filling them with healing and loving energy and making it whole and complete Imagine the love energy expanding from the heart into all the areas of your home. love what the person says. exactly the way it is Imagine a shower of love falling on your head and showering your entire body with love Feel the love energy in your heart. all the major organs. love your feeling of anger. blood vessels. exactly the way they are Love everything people do. exactly the way it is If you feel anger.. It should be of such a quality & texture as would transcend all other forms of love which one may bear towards one's own self. love it exactly the way it is If something horrible happens to your day. nerve endings. lymph nodes. your whole city . Sri Jayatheertha gives an a beautiful description of Love. Love with people who are at the same level is called Sneha. It should be founded on an unshakable intellectual & emotional conviction in the Majesty of the Lord. Imagine filling the entire body with loving and healing energy. love your feeling of love. think. all the major organs etc. imagine the love energy expanding in your body. Devotion to the Lord is that continuously surging flood of deep love & attachment to the Lord of the Universe. the whole country . being filled with love energy and shining with bright love and healing energy. lymph nodes. parameshvara bhaktirnAma niravadhika ananta anavadya kalyANaguNatva GYAnapUrvakaH svAtmAtmIya samasta vastubhyo aneka guNAdhiko antarAya sahasrenApya pratibaddo nirantara premapravAhaH
. In English we use the same word in all cases. or to his nearest & dearest ones in life. exactly the way it is Love every experience. exactly the way it is Love the objects that you see. love it exactly the way it is Love everything that happens. Imagine all the cells. Love with people who are superior to us is known as Bhakti. exactly the way it is Love your body. Love with people are younger in age is called Vatsalya. just the way it is Love every activity. exactly the way it is If something nice happens to you during the day. exactly the way it is If somebody says something mean to you. love what the person says. or to his most cherished possessions. exactly the way it is Love everything.• • • • • • • • • • • • • • •
• • • •
If you feel love. say or do exactly the way it is If somebody says something nice to you. reaching all the cells. nerve endings. Imagine the love energy filling the whole universe and all the people inside
Bhakti as Love:
In sanskrit there are multiple words for Love. which is impregnable by any amount of obstacles encountered in its march. blood vessels. all the family members filling them with loving energy Imagine the love energy expanding into all your friends.as the embodiment of all 7 spiritual excellences.
Sedona Method was invented by Lester Levenson.
Direct Self Inquiry:
This is the method used by sri Ramana maharshi. You tube also number of videos by Hale Dwoskin. "Who are you?" "I am Gopala krishNa" "If you are more than that. There is the book called "Sedona Method" by Hale Dwoskin that has lot more details. "I am the consciousness"
who are you"? who are you"? who are you"? who are you"?
. By welcoming both these emotions and thoughts together. the problem and pain will reduce and can heal easily. "I am the body" "If you are more than that. or "if you are more than that. "I am the soul" "If you are more than that. "who is thinking that thought"?. Larry Crane also the method as "Release Technique"
• Book called Sedona Method by Hale Dwoskin • Web site called www. ask the question. Pretty quickly you will drop into silence as mind can not go further in answering the question. who are you?" This will lead back to the question "Who or what are you?" One session might go like this. This is a good way to stop the mind and experience the stillness inside all of us. This consists of meditating on the question "Who or What are you?" If the mind wanders from the question to another thought..com
Letting Go of Problems:
Problems and pains can heal quickly if we welcome the problem situation or the pain and the fact that we intensely want the problem to go away.releasetechnique. "I am the mind" "If you are more than that. His two students Hale Dwoskin and Larry Crane are the primary teachers of this method.This
description shows the level of love that we should aspire to.
Hold this thought and visualization for 15-20 minutes.com/the-sedona-methodreview/ • Book called "The Most Direct and Rapid means to Eternal Bliss" available at http://www.amazon. It is also available on the internet at http://www.
.albigen.Search for "Sedona Method" • Good Introduction to the method is at http://tomstine.com/DIRECT-RAPID-MEANS-ETERNAL-BLISS/dp/0979726794/ ref=sr_1_1?ie=UTF8&s=books&qid=1294204720&sr=8-1.aspx
You can also let go of the emotions by visualizing that the negative emotional patterns.com/uarelove/most_rapid/contents.• Youtube videos . impressions and complexities are going away from your backside as black clouds. This technique is very useful in removing the daily impressions. events that have emotional impact very easily. This technique is from the Sahaj Marg tradition.
This is another powerful self-inquiry method that has become popular recently. yet powerful method to let go of negative emotions. The Work was invented by Byron Katie.thework.
The method consists of the following steps: • • Fill a questionnaire called Judge your neighbor worksheet Ask your self four questions ◦ Is it True? ◦ Can you absolutely know that it is true? ◦ How do you react when you believe that thought? ◦ Who would you be without that thought? • "Turn around" the concept that you are questioning with three examples of the turn around
Benefits are similar to above methods. This method also asks simple questions to turn around perceptions that lead to negative thoughts and emotions. This is also a simple. anxiety and stress • More energy and more peace • Mental clarity • Move through life with ease
• Website www. • Dissolving negative emotions such as fear. grief.org • Books by Byron Katie: Introductory work: Loving What is: Four questions that can change your life • You tube videos: Search under Byron Katie •
. One teacher recommends starting with "I AM" as a starting mantra.Meditation:
Meditation can be used for emotional clearing and to achieve mental clarity among many other spiritual benefits. If you have been initiated in a mantra. It can also be focussing on any other spiritual teacher that you use such as Sri KrishNa. This is the simplest method and yet it is hardest to keep continuing with the practice. Slowly and gently bring mind back to focus on the breath. If your mind wanders else where. Mediation using breath as anchor (Mindfulness Technique): These methods are classified under the term Mindfulness techniques. Mohamed etc. This anchor can be breath in breath based meditations or a mantra in mantra based meditations. There are some recordings that can help you to get started if you are not familiar with this. you need something to anchor and prevent mind from wandering around. you can begin to focus of energy of the body and the sensations of the body as an advanced technique.). krishna mantra. In the meditation. Meditation using mantra as an anchor (Mantra based meditation): Here an mantra can be used as an anchor for meditation. Here you are watching your breath and are focussed on the breath. narayana mantra. shiva mantra etc.
There are two main methods of meditation that are used in this area. As we become more adept at the technique. bring it back to the breath in a gentle fashion. You are aware of the breath going in and out your nostrils. Jesus. The key is to be very kind and gentle when your mind wanders to some other thought. Regular practice is essential for success. you can use that mantra for meditation ( for example: Gayathri mantra. This meditation can be done from 15-45 minutes. Shiva.
This is a very powerful mantra that can create inner silence . Sahaj Marg system emphasises this form of Meditation. This is the essence of sandhya vandana. Just repeat silently the words "I AM". gently and with kindness. If you don't have upadesha of a mantra. bring back the mind to the mantra. It is a very powerful method of meditation. You should just repeat for a specific period of time. Just as above. can do meditation on gayathri mantra. Regular practice is essential for success. Some of them are: • • • • • • Quietness of the mind Peace and Relaxation Mental clarity Spiritual growth Emotional balance
.Each of the mantra has different effects.
Meditation offers innumerable benefits. you can try the mantra "I AM".
You should try to get mantra upadesha from a Guru. Mantra should be repeated silently. There is no need to count the mantras. This meditation can also be done from 15-45 minutes. we can stop repeating the mantra after couple of times and just concentrate on the thought of the mantra and its meaning . More details are at: Mantra based meditation
Mantra itself stops at higher levels of Meditation:
After we become skillful at the meditation and our concentration increases. most people just do mechanical repetition of gayathri mantra and do not get into meditation using gayathri mantra. You can try out couple of mantras to see which one suits you the most. if the mind wanders away from the mantra. The mantra is used as an anchor to focus the mind. People who have gayathri mantra upadesha or upanayana. Unfortunately.
Over time. More time is always better. EFT. Let go of any event that has emotional charge by using the Visualization Technique. that is better. These are minimal set of practices that can be done every day.Recommended Practices:
Daily practice is very essential for progress. You can do this after you finish all the major work of the day. Sedona method and other techniques in the evening or whenever you get a small break during the day. Sedona method or self inquiry. This review will help to get rid of any negative emotional patterns and limitations that have been generated during the day.
17-20 minute practice:
This can consist of • • • • 2 minutes prayer 5 minutes pranAyama 12 minutes mantra based meditation 1-2 minutes to recover from meditation
30 minute Practice:
This can consist of: • 5 minutes prayer • 5 minutes prANAyAma • 20 minutes mantra based meditation • 1-2 minutes to come back from meditation
45 minute Practice:
This can consist of: • 5 minutes prayer • 5 minutes prANAyAma • 30 minutes mantra based meditation • 1-2 minutes to come back from meditation
Review at the end of day:
Review the events of the day at the end of the day. Use EFT. If you can do 45 minutes to an hour of practice. You can also use it to get rid of the older impressions as well. these techniques become natural and can be used effortlessly throughout the day.
org • Mindfullness meditation: Books by John Kabat-Zinn .aypsite.youtube.amazon. Ask and Receive (http://askandreceive.sahajmarg.com/watch?v=3nwwKbM_vJc) Mantra meditation: Web site: http://www.mindfulnesstapes.Has number of lessons on advanced yoga practices and I AM meditation • Book called "The Most Direct and Rapid means to Eternal Bliss" available at http://www.com • You tube videos : search on mindfulness or John Kabat-Zinn (http://www.www.org/ .com/DIRECT-RAPID-MEANS-ETERNAL-BLISS/dp/0979726794/ ref=sr_1_1?ie=UTF8&s=books&qid=1294204720&sr=8-1.aspx
There are other techniques that can help.Be Set Free Fast (BSFF).org)
. I have not elaborated them due to space constraints. It is also available on the internet at http://www. http://www.albigen.com/uarelove/most_rapid/contents.Resources:
• Sahaj Marg meditation : A powerful heart center based meditation practice. • Yoga Asanas • Qi Gong and Tai Chi • Other Energy Psychology techniques such .
com if you have any questions. sri krishNarpaNamastu
. I hope that you will get the benefits of stress management. I recommend diary writing or reflection at the end of the day to measure your progress. Consistent practice is essential for success just like any other human endeavor. This is quite important. Techniques also have other hidden dimensions and also can get you far on the spiritual path if practiced properly. You can contact me at vasu_murthy@yahoo. Best wishes to you.Summary:
Here we have provided a summary of the techniques for stress management. peace and spiritual growth by using these techniques . happiness. letting go of negative emotions and achieving peace and happiness.