Meditation Antar Mouna

Inner silence

• withdrawal of the 5 senses

• focus on the breath
• in order to keep sensory respeto as low as possible people used to meditate on mountains
• sit still without interacting with it physically or mentally   

*Six stages of altar mouna

1. Becoming aware of external sensory perceptions ( ex. Its too hot, what’s the smell. Its too
bright or too loud)
2. Gaining awareness of spontaneous thoughts
3. Creating and disposing of thoughts (acknowledge thoughts and move on, do not force thing
out)
4. Refined awareness & disposal of spontaneous thoughts (meditate on the process, understand
how it comes to appear, how do thoughts form and what is their nature)
5. Creating a stage with no thoughts
6. Acute awareness of chosen psychic symbol / state ( a sound, and object, a state which
becomes consistent during meditation)

Pranayama - Ujjayi Pranayama

Key* Awareness of the breath

Benefits:

⁃ Improves concentration as you keep your focus concentrated on your breath

⁃ slows down the breath
⁃ promotes mental clarity & focus
⁃ enhances memory
⁃ bolsters the inmune system
⁃ promotes sound sleep

Yoga Nidra

• Relaxed state of the mind and body in order to allow for consciousness to take over
• Deep sleep state but consciousness is completely aware of what is happening
around, the sense of hearing is pretty active
• Ancient yogis used this to stay aware and give consciousness to the body without
disconnecting to their surroundings

Pranayama - Surya Bhedana and Chandra Bhedana

Alternate nostril breathing

• Surya Bhedana —> logic and mathematic

⁃ related to the sun
⁃ increases heat
⁃ increases vitality in the body & activates sympathetic nerve. System
⁃ activates left brain hemisphere

Chandra Bhedana —> creativity

⁃ related to the moon

⁃ increases coolness
⁃ helpfuk tin summer and activation
⁃ para sympathetic N. System
⁃ Activates right brain hemisphere

Anatomy - Ankel Joint

Is the base that holds the entire body