Intro to Enlightenment with Yoga & Sutras - ebook

Table of Contents

Introduction

What is Yoga

History of Yoga

Benefits of Yoga

Types of Yoga

Hatha Yoga

Raja Yoga

Karma Yoga

Bhakti Yoga

Jnana Yoga

Tantra Yoga

Bikram Yoga

Tips for Yoga Beginners

Yoga Equipment

Yoga Mats

Yoga Straps

Yoga Towel

Yoga Bags

Yoga Sandbags and Bolsters

Yoga Meditation Seating

Yoga Balls

Yoga Blocks

Yoga Videos

Yoga Music

Yoga Clothing

Yoga Postures

Sarvangasana – The Shoulder Stand

Halasana – The Plow

Savasana – The Corpse Pose

Sirsasana – The Head Stand

Ardha Padmasana – The Half Lotus

Paschimottanasana – The Intense Stretch of the West

Adho Mukha Svanasana – The Downward Facing Dog

Meditation

Mediation for the Modern Life

How Meditation Increases Success

Making Meditation Work for You

The Benefits of Meditation

The Benefits of Meditation for Business and Entrepreneurs

Corporate Meditation and Employee Morale

The Benefits of Meditation for Personal Well-Being

The Practice of Meditation

Preparing Body and Mind for Meditation

The Meditative Posture

Meditation ExercisesIntroduction

With the advent of modern tools and techniques for curing different mental and physical ailments, yoga and meditation have surprised everyone. Both yoga and meditation have become an important part of many lives today. Although both include breathing exercise and can affect the physical, psychological, and emotional health of an individual, there are few differences between the two that need to be understood.

Yoga is a form of exercise that most people consider a weird religious thing. It is a myth that for doing yoga, one has to change his/her lifestyle completely. Now, the myth has been busted, and it has been proved that all type of people can use yoga for helping their physical and mental states. The exhaling of harmful carbon dioxide and inhaling of fresh oxygen not only soothes the body but also is also excellent for the brain and thus works by improving mental health.

Meditation, on the other hand, is looked at in a similar way. When one hears the word 'meditation', the only thing that comes to mind is images of a devout man sitting in seclusion in some mystical temples away from civilization. Some people think that it is a foreign practice that cannot be adopted daily and has no personal gain. It is no doubt that meditation has its roots in several spiritual practices that originally came from Buddhas and Monks.

Now, Western medical professionals are increasingly recommending it. Researches have shed light on the multiple health benefits that can be achieved by engaging in such a form of relaxed and focused breathing.

Not that we have understood that both yoga and meditation are different aspects of the same coin. In this book, we will enlighten you with some effective techniques that will enable you to practice yoga and meditation on your own. In addition to this, if you practice yoga and meditation regularly, you will be surprised by the physical and mental benefits.

One thing that you must realize before going any further is that while this book on yoga and meditation will be talking about the history and religious practices, one need not change his religion to subscribe to any of the spiritual philosophies and notion of either of the methods.

The information contained in this book about the spiritual aspects of both yoga and meditation are for informational purpose only, and if you are wishing to adopt yoga and meditation as part of your daily life, you need to know that although yoga is not a religion but it can have spiritual effects on you.

It does not matter if you are Scientologist, Muslim, Hindu, Catholic, Protestant, Jewish or Buddhist. No matter what type of religion you follow or what type of country you belong to, you can have yoga and meditation unleash their thousands of health and mental benefits without you having to change your faith in any way.

While yoga can strengthen and tone your body and can have positive emotional and psychological effects, meditation can boost mental clarity, clear up your mind, and reduce stress and fights off depression. If you are a religious person, meditation and yoga can also enhance your religious experience.

Before adopting yoga and meditation as a part of your daily routine, you need to dive into their rich history so that you can truly understand why they are regarded as such remarkable tools for boosting the physical and mental wellbeing of an individual. In addition to this, in this book, we are also going to talk about all the equipment you need for practicing yoga and meditation. It does not matter if you are starting from zero; we are here to guide you properly so that you can begin incorporating these healthy practices into your daily life.

However, like anything else on this planet, the wonders of yoga and meditation have their limitations. Neither is a one-size-fits-all solution for everyone, nor they cure every disease on this planet. Therefore, before becoming optimistic, you need to understand that yoga and meditation are not a miracle cure for cancer or diabetes. However, it works wonder to help people with depression, panic attacks, stress, back pain, and mental fog.

If you are starting from zero, a relaxing environment and an exercise mat is all you are going to need for both yoga and meditation. You can even listen to relaxing music and frequency while practicing both. The main purpose is to have an open mind and focus on the energy moving in the body. Focus on your heartbeat, and with every breath, you take in, let it all go.

In this book, we will also talk about some of the benefits of yoga and meditation. For instance, yoga helps you to have improved flexibility, reduced joint and muscular pain, a strong immune system, improved sleep quality, higher lung capacity, harmony of mind and body, reduced stress and anxiety. Likewise, meditation can also help you mentally and physically.

Meditation helps you to relieve muscle tension, brings your central nervous system in harmony, decreases heart rate, blood pressure, and cholesterol helps with better quality sleep and symptoms of PMS, and improves the levels of energy. In addition to this, both yoga and meditation are great for improving the circulation of blood to your brain, which in turn helps in decreasing anxiety and stress, increases confidence and creativity, and improves your problem-solving ability.What is Yoga

Yoga is more than just a physical exercise; it's a holistic discipline that emphasizes the connection between mind and body. While it includes stretching routines, its true essence lies in fostering self-awareness and achieving inner equilibrium. Through specific poses, controlled breathing, and meditation, yoga offers a pathway to enhance physical strength, flexibility, and mental clarity. It instills a sense of mindfulness, anchoring individuals in the present moment, a skill often overlooked in our bustling contemporary world.

It's essential to dispel a few common myths about yoga. Firstly, yoga isn't tied to any particular religion or sect. Its roots trace back to ancient India, where it began as a spiritual practice. Over time, it has evolved into a secular discipline, welcoming individuals from diverse backgrounds and beliefs. Yoga's beauty lies in its universality, transcending cultural and religious boundaries. At its core, it champions unity, self-compassion, compassion for others, and continuous personal development—values that resonate universally.

Another misconception is that yoga necessitates adopting a vegan lifestyle. While many yogis opt for this dietary choice due to ethical convictions or personal spiritual paths, it's not a prerequisite for yoga practice. Yoga emphasizes non-judgment and acceptance, both towards oneself and others. Thus, it doesn't dictate a specific diet but invites practitioners to attune to their body's needs and make decisions that resonate with their well-being.

The Western world was formally introduced to yoga in 1893 during the World's Fair in Chicago. The revered Indian guru, Swami Vivekananda, showcased this ancient discipline to an eager audience of Western attendees. This seminal event did more than just introduce a new spiritual practice to the West; it sowed the seeds for a burgeoning yoga movement that would soon spread across Europe and North America. The resonance of Vivekananda's teachings ignited a spark of spiritual curiosity, leading many to explore this path of self-awareness and inner tranquility.

Yoga's debut at the World's Fair signifies more than a mere cultural exchange; it epitomizes humanity's unending pursuit of knowledge and spiritual growth. Swami Vivekananda masterfully bridged the East and West, demonstrating the harmonious integration of Eastern philosophies within Western contexts. From its modest introduction over a century ago to its widespread global embrace today, yoga stands as a timeless practice, resonating deeply with individuals across diverse cultural landscapes.

Yet, it's essential to recognize that yoga transcends mere physical movement. While the physical dimensions play a crucial role, they don't encompass yoga's entirety. The practice also delves deep into the mental and emotional evolution that emerges when one pushes beyond perceived boundaries, realizing their true potential. Embracing yoga is akin to embarking on a journey of self-awareness, where challenges are met with discipline, determination, and resilience.History of Yoga

The history of Yoga is a testament to the enduring human quest for balance, understanding, and connection. This ancient practice, deeply intertwined with the tapestry of human civilization, offers insights into our collective past and present. Its origins, dating back nearly 5000 years ago, coincide with the dawn of human civilization itself.

Scholars and historians have long postulated that the seeds of Yoga were sown during the era of Stone Age Shamanism. This belief stems from the striking cultural parallels observed between Mehrgarh, a prominent Neolithic settlement, and the tenets of modern Hinduism. The spiritual and ritualistic practices of the shamanistic culture of Mehrgarh bore a remarkable resemblance to Hindu ideals, symbols, and rituals that have withstood the test of time and are fervently practiced even today.

Both ancient shamanism and the nascent stages of Yoga were driven by a shared aspiration: transcending the inherent limitations and challenges of the human experience. Shamans, revered as spiritual leaders and healers, endeavored to heal members of their communities, serving as conduits between the mortal realm and the divine. Their practices and rituals aimed to bridge the gap between humans and the spiritual world, seeking answers, blessings, and guidance. In a parallel vein, the early practitioners of Yoga were deeply community-centric. Their practices were rooted in a desire to decipher the mysteries of the universal order through heightened senses and inner vision. This profound understanding was then harnessed to enhance daily life, fostering harmony, understanding, and balance within the community.

However, as centuries rolled on, Yoga underwent a transformative evolution. While its foundational goal of understanding and connection remained steadfast, there was a perceptible shift in its approach. The practice began to lean more towards individual enlightenment, personal recovery, and salvation. This transition marked the beginning of a more introspective phase of Yoga, emphasizing personal growth, self-awareness, and spiritual ascension.

Archaeological endeavors have further solidified our understanding of Yoga's ancient roots. Notable among these are the stone seals unearthed from the Indus Valley. These artifacts, bearing the imprints of figures gracefully poised in various Yoga postures, serve as silent witnesses to the practice's antiquity. Radiocarbon dating places these seals around 3000 B.C., a time when the majestic Indus-Sarasvati Civilization flourished. This civilization, renowned for its advanced urban planning, architecture, and social systems, stands as one of the grandest and most sophisticated civilizations in recorded history.

The Indus-Sarasvati seals offer more than just a glimpse into the past; they are emblematic of a society that recognized and revered the power of Yoga. The figures, immortalized in stone, are symbolic of a community that embraced the physical, mental, and spiritual benefits of Yoga, integrating its practices into the very fabric of daily life.Benefits of Yoga

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Improved flexibility
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Better range of motion
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More fluid motion
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Immune system strengthening
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Reduced joint pain
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Reduced muscular pain
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Better breathing
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Higher lung capacity and metabolism
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Better sleep quality
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Reduced stress and anxiety

There are many other remarkable benefits reported to be received from yoga. You may discover many more.

Yoga is beneficial in many ways. It is not all about the physical effects, as I have mentioned previously. Yoga may have its roots in the spiritual, but its foundation is based in science. Yoga’s health benefits have been proven repeatedly by many sources. Its physical benefits can be paramount to a healthy lifestyle. However, there are mental and emotional benefits, as well. Yoga helps you achieve a type of mind/body harmony with;

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Postures (called asana)
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Breathing (called pranayama)
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Meditation (which we will cover later)

All three of these are essential for obtaining the full benefit of yoga. For example, you may believe your breathing has nothing to do with your physical shape, but that is not true. Your body needs oxygen to function properly, and the more efficient your respiration is, the better your body can perform.

Likewise, meditation can also help you physically. When you meditate, you relieve muscle tension. This can ease all kinds of aches and pains including back pain, joint pain, and even stress and anxiety. There are a number of direct physical benefits that can be obtained from yoga when you use the three principles together:

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Central nervous system harmony
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Decrease in heart rate
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Lower blood pressure
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Better efficiency of your cardiovascular system
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Gastrointestinal system improvement
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Improved flexibility and dexterity
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Better balance
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Better memory and mental clarity
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Depth perception improvement

There are a number of psychological benefits too like:

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Can help break a smoking habit
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Can help curb binge drinking
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Can help you eat healthier
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Can help ease insomnia
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Can reduce stress and anxiety
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Can decrease panic attacks
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Can ease depression
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Can help lethargy

While yoga is not a cure-all and results will not happen overnight, it can certainly help you make some big changes to your psychological and physiological states. There are even some claims out there that yoga can ease the symptoms of many other illnesses, like diabetes. This has never been proven by medical science, but some people claim it can reduce the need for insulin by up to 50%.

Yoga is also something that is relatively easy on the body. You can tailor a yoga workout to your own fitness level, and increase the difficulty as you progress.

There is no reason you should not be able to perform at least some of the asana no matter what physical condition you are in. As long as you have some mobility in your arms and legs, you should be able to start out with some of the easier asana and gradually increase the intensity of your yoga workout as you progress.

Do not overdo it. Too much of a good thing can be bad for you. You want to use yoga to improve your physical condition, not make it worse. If you overdo it, you may end up injuring yourself

At the very least an injury could cause you to miss several days of workouts, which could hamper your progress, so It is best to take it easy until you get used to it.Types of Yoga

There are several different types of yoga. Most people just think of yoga as being one standard set of poses, but it is not quite that simple. Western yoga is generally just defined as “yoga”. There are not usually any types mentioned. Western yoga often uses a mixture of different yoga types, and different instructors may even come up with their own poses or mix their own unique blends.

There is in fact six types of yoga traditionally practiced, plus a new type, bikram yoga, that has been rapidly gaining in popularity recently.

The six traditional types of yoga are:

1.

Hatha
2.

Raja
3.

Karma
4.

Bhakti
5.

Jnana
6.

Tantra

Now we are going to take a closer look at each individual types of yoga and their differences.Hatha Yoga

The teachings of hatha yoga are the type most commonly practiced in the Western hemisphere. The word hatha comes from the Sanskrit term ha (meaning sun).

There are two important principles that hatha yoga is based on:

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Meditation – You will find at least one posture that is especially comfortable to you and that you can sustain for long period while you meditate. As you advance, you will ideally learn several postures that you are comfortable with. Many people find the lotus position especially helpful for meditation.

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Improving Energy Within The Body – This is all about improving the flow of energy throughout your body so improve your overall health.Raja Yoga

Raja yoga is very similar to hatha yoga. Raja is considered a bit more difficult than other forms of yoga, because it requires more discipline and control than other forms. Raja yoga focuses on concentration, meditation, and discipline of the mind and body.

There are eight limbs of raja yoga:

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Moral discipline
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Self-restraint
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Concentration
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Meditation
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Breath control
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Posture
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Sensory inhibition
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Ecstasy (not the drug!)Karma Yoga

The word karma means “action”. Karma is generally thought of as the unseen force in the world that causes good things to happen to good people and bad things to pay back those who have done wrong.

Karma yoga means selfless action. To perform karma yoga, you are supposed to surrender yourself completely to serve the greater good - the good of man and humanity.

The founder of karma yoga is Bhagavad Vita. This version is heavily rooted in Hinduism. Although you do not have to practice Hinduism to practice karma yoga, you should potentially familiarize yourself with the teachings of Hinduism in order to fully understand and appreciate karma yoga.Tantra Yoga

Tantra yoga is perhaps the type of yoga people are most curious about. It is not about sex exclusively, but that is a part of it. It is about reaching enlightenment and transcending the self through several rituals.

Sex is indeed one of those rituals, but it is not the only one by any means. Some tantric practitioners even recommend a life of celibacy.

Tantra means “expansion”. The aim of tantra yoga is to expand your mind so that you can reach all levels of consciousness. It uses rituals to bring out the male and female aspects within an individual in order to awake the true spirit within.Tips for Yoga Beginners

Yoga has been proven to have many different health benefits, both psychological and physiological. It is an ancient practice, but it has very practical applications in this new day and age.

Before you get started with yoga, you might want to ask yourself a few questions. These are meant to get your mind into the right mindset before you begin.

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Why do I want to start yoga?
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Are my goals realistic?

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Do I have any physical limitations that might put me at greater risk of injury than other people?
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Do I have clear and definable goals?
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Am I ready to commit to a program?
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Will my family and friends support me, and if they does not, will I be able to handle it?

When looking for a yoga instructor, you might want to visit a few of their classes first to get a feel for the style of the individual. Some people claim to be yoga instructors but actually know very little about it. Therefore, that is an obvious concern. You may also have to deal with instructors who are angry or violent. This is unusual, but it has been known to happen. Some instructors are very “innovative”, and I say that carefully because this is not always a good thing.

A few rare instructors have been known to run their classes more like a boot camp than a yoga class. They deviate from the true path of yoga in order to chase the almighty dollar by doing something “unique”. However, you cannot get into the true spirit of yoga if you are being yelled at, degraded, and stressed out!

Yoga is about calmness, peace, and tranquility. It is also about discipline, yes, but not in a drill sergeant kind of way! The discipline comes from careful control of the mind and body by the individual, not by an outside source.

If your yoga classes end up making you feel uncomfortable or upset, then you must question their value to you. When a class causes more stress than it eliminates, you should seriously rethink your choice to join it.

Look for a class that looks fun and an instructor you like and feel comfortable with. The more at ease, you are in the class, the more successful it will be for you.Yoga Equipment

There are many items available for those who practice yoga. None of them is truly required, but there are many that would be especially helpful. You may have even seen a number of them in videos, on television, or in your local store. Perhaps you did not even realize they were used for yoga.

For many years yoga equipment was hard to find and somewhat expensive. Now it is very prevalent and the prices on most equipment are very affordable. The problem is, the prevalence of equipment makes it hard to decide what you need and what you do not. You does not need everything, no matter what the salesperson may try to tell you.

We are going to look at some of the most popular types of yoga equipment and accessories so you can decide what you need, what you might want, and what you can live without. If you are just getting started, you really need very little, especially if you will be taking a class. Your class may provide the items you need, but not all will. You will probably need to bring your own mat at the very least.

The equipment you buy will also largely be a personal choice. You may not need to buy something that someone else would consider essential. For example, you will find some people who prefer to sit on a hard floor or on the ground outdoors. Others find it very uncomfortable to sit on a hard surface and may feel pain in their back and tailbone. These people would really need a yoga mat.

I am going to simply describe each item and let you make your own judgments as to what is right for you. I will not try to tell you what you should and should not buy, but I will tell you what I feel might be helpful.Yoga Mats

For most people, a yoga mat will be essential. Many people will not be able to comfortably sit on the floor without a mat, and this can be very discouraging. You may be fine without one, but it is something you should consider. The first thing you should look for in a yoga mat is a good floor grip. You are not going to want a mat that will slip around a lot, especially while you are attempting difficult postures.

You will also want to choose a mat with enough padding to make it comfortable. You will find yoga mats in different sizes, thicknesses, and colors, so you will be able to find one to suit you. If you are going to buy one, you should be sure to find one that you are happy with .Yoga Videos

Many people love to pick up videos they can use at home. They may not have the money for formal classes, or they may feel shy or awkward about attending classes with other people. Perhaps they just do not have a lot of extra time.

Videos are a good way to get into yoga if you cannot take formal yoga classes. You will be able to get in more practice and feel more comfortable doing some of the poses at home.

If you decide later to take formal classes you will already be a little ahead of some of the others in the class, especially if you start in beginners’ classes.Yoga Postures

Let us look at some of the Sanskrit terms that are used in many of the asana. These are usually prefixes.

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Adho – Downward

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Ardha – Hall

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Eka – One, Single

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Parivrtta – Revolved, Twisted

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Supta – Reclining

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Urdhva – Upward

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Upavistha – Seated

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Etthita – Extended

First, we are going to look at a few pictures of some of the most well-known poses. Some of these are not exactly beginner poses, but they are all asana you should practice when you can.

While you should strive to be able to do all of these eventually, you will not be able to do them all right away. Just take it easy, relax, and do what you can. If you stress yourself out over what you cannot do or injure yourself, you will be defeating the purpose of yoga anyway.Mediation for the Modern Life

Somewhere in Silicon Valley, a group of computer programmers sits silently in a room together, legs crossed and eyes half-closed, listening to the sound of their own breath. Elsewhere, the owner of a small real estate company starts her day by breathing deeply and engaging in yoga poses. Still, elsewhere, a data entry specialist finishes his turkey sandwich and returns to his cubicle, puts on his headphones, and breathes deeply while listening to the sounds of bells and waterfalls.

Meditation looks different for different people, but one thing is for sure: it is quickly gaining popularity in Western culture benefits including increased productivity, reduction of stress and depression, and reduction of troubling physical symptoms such as headaches and muscle tension, to name a few. The word “meditation” often elicits images of devout men sitting silently in mystical temples far away. It can seem foreign and certainly, something too far removed from daily life to have a practical application for business or even for personal gain.

While meditation does have its roots in several spiritual practices, it is increasingly being recommended by Western medical professionals as research is bringing to light the multiple health benefits of regularly engaging in this form of focused relaxation.

Regardless if you choose to meditate for spiritual reasons or for physical and mental health, meditation generally consists of the following elements:

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A relaxing environment: whether it is in the woods, by the lake, in a studio, or in your living room, mediation usually occurs in an environment that is physically comfortable and free from noisy distractions. Some people choose to sit on a cushion and focus on their breathing in complete silence while others may choose to lay on their beds and listen to relaxing music.

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Posture or movement: during mediation, the participant will generally sit in a specific posture, such as with the legs crossed, spine straight, and hands resting on the knees. Sometimes participants will lay down or engage in specific movements, such as with yoga or t’ai chi.

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Focus: while meditating, the participant will focus on a number of things from their simple breath, the feeling of energy moving through the body, an object, a value or ideal, or a word or phrase called a mantra.

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An open mind: during meditation, the participant allows their mind to let thoughts flow through their mind without judging them. Often times, the meditator will observe the thoughts instead of suppress them and then gently bring their focus back to the intended subject.How Meditation Increases Success

The idea of being successful, or being able to accomplish what you have set out to do or being able to achieve the state of mind you desire, is usually associated with words like “persistence,” “patience,” “hard work,” and “goal-setting”. Meditation most likely would not even be one of the top hundred words associated with success. However, it should be.

Think about it. If one activity, alone, could improve several aspects of your mind and your body at the same time, from problem-solving skills to general creativity to blood pressure, immunity, and headaches, would not you think it could greatly contribute to your overall success in life? The healthier you are and the more empowered you feel, the more likely you will be to accomplish the goals you have set for yourself.Making Meditation Work for You

While meditation can be a prolonged activity, it does not have to take hours of your day. Even a ten or fifteen minute session of meditation can provide some benefits of relaxation.

The following list serves as a reference for different kinds of meditative practices. Choose one or two that you think you might enjoy and incorporate them into your schedule. Many people prefer to meditate early in the morning before starting their day to help them start with a positive outlook. Others choose to meditate just before bed to help them relieve anxious thoughts and drift off to sleep peacefully. A few meditative exercises are detailed later in Chapter “The Practice of Meditation”

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Deep Breathing or Breath Focus: Involves closing your eyes and focusing all of your attention on the experience of your breath filling your lungs and leaving your body. This is the basis of most meditative practices and many methods build upon this.

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Body Scanning: This method is used primarily for relaxation. It involves paying attention to different parts of your body in sequence, allowing yourself to tense and then relax each part, paying attention to how each part feels during the process.

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Energy Focus: Focusing your attention on the energy that flows through you and finding a sense of being “centered” or “grounded,” meaning a place of relaxed and empowered wholeness. May also involve the use of “chakras” or centers of energy as dictated in the Hindu traditions.

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Gazing: This is a variation of the Breath Focus technique. Instead of having your eyes closed, you can choose to focus your gaze on an object.

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Visualization: Entails closing your eyes and focusing your attention on an image of a peaceful place, such as a beach, a mountain, or a favorite hiking trail.

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Guided Imagery: Involves listening to a teacher or a pre-recorded track to guide you through peaceful images and engage your senses.

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Mantra: Involves repeating a word, syllable, or phrase many times, either in your mind or aloud.

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Music: Involves listening to soothing sounds of bells, harps, stringed instruments, wind instruments, and nature sounds while focusing on your breathing.

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Yoga: This exercise is actually a form of meditation, as each movement is carried out slowly and methodically, paying attention to the breath and energy in the body. It is especially effective when paired with a beautiful setting in nature or meditative music.

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T’ai Chi: A form of meditative martial arts that allows the user to focus attention on the inner energy flowing through the body.

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Qi Gong: Combines relaxation, meditation, movement, and breathing exercises to restore and maintain a sense of balance. Focuses on the Chinese concept of Qi, or energy, particularly concentrated around the spine, torso, and forehead.

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Walking Meditation: Walking can be used as a form of meditation when the user focuses attention on the feeling of movement, allowing all other thoughts to pass by. This is one of the most versatile practices because it can be completed while walking down the hall at work, on the sidewalk, or out in nature.

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Insight or Mindfulness Meditation: Involves practicing mindfulness on the random stream of inner thoughts, feelings, and sensations as they flow by. It includes a focus on the present state of being as opposed to future or past events.

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Positive Affirmations: Entails focusing on the positive thoughts that will help you accomplish your goals. Examples include, “I am successful,” “I am loved,” “I am able to do this,” or “I can do anything I set my mind to.”

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Reading Reflection or Quiet Time: Involves reading a poem, sacred text, or scripture and reflecting upon its meaning or personal impact.

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Movement Meditation: Involves attaining a sense of roundedness or centeredness and then allowing your body to move in various ways, focusing on the feelings of your body.The Benefits of Meditation for Business and Entrepreneurs

If you have ever attempted to start your own business, you are probably very familiar with the stress of working long hours, taking on increased responsibilities, and trying to problem solve your way through unexpected challenges. You might find yourself struggling to find time to eat three square meals a day or sleep more than a few hours each night, let alone adding something as indulgent as meditation.

Some stress is natural and unavoidable. Over time, however, increased and prolonged exposure to stress will erode away the health of both body and mind. It can lead to an array of symptoms including frequent headaches, upset stomach and digestive issues, chest pain, difficulty sleeping, and hypertension.

Meditation, however, has so multiple benefits specifically for business owners and entrepreneurs. After engaging in meditation, the mind and body are relaxed, relieving the symptoms of stress. Meditation increases the ability of the mind to engage in creative tasks, tasks which require intense focus, and tasks which require problem solving. Additionally, meditation helps your mind cope with barrage of information that can pass through it in a given work day.

It may seem difficult to justify taking time out of your busy schedule to “do nothing”. But when you view meditation as a regular part of a healthy lifestyle and you consider the numerous mental and physical benefits; it’s easy to understand why so many business owners choose to engage in it. Taking a little time to rest and recharge through meditation will increase the productivity and efficiency of your entire day.

Furthermore, after engaging in meditation, even the daily tasks of pouring a cup of tea, driving, or filing papers can become a form of meditative concentration as your mind is already geared up and ready to apply this newfound mindfulness to everyday situations.Corporate Meditation and Employee Morale

Some businesses hire corporate meditation services to encourage their employees to engage in meditation together. Corporate meditation has a three-fold benefit for a company: it improves employee health and wellness, it increases employee productivity, and it increases employee morale.

Meditation results in reduced costs of employee absenteeism because employees can enjoy the health benefits of meditation including reduction of stress, injury, and illness. Employees will be less likely to call in sick because their bodies will be healthier.

Additionally, employees who feel that their job is actually helping them to be more productive and healthier will report overall higher levels of job satisfaction, resulting in less employee turnover.

Meditation also increases productivity, especially for people whose professions require them to use their creative thinking skills or to concentrate for extended periods of time such as engineers, designers, architects, programmers, and artists. Additionally, meditation can help employees learn new tasks because it improves memory retention and general learning ability. When the mind is relaxed and free from distractions, it can work much more productively at the task at hand.

Meditation can help increase employee morale for several reasons. The first is that employees can develop a sense of emotional closeness by engaging in a shared experience together. Second, the process of relaxation can help lower emotional defenses which will in turn make the participants more likely to work well together on team projects and support each other under the pressures of deadlines, demands, and changes. Finally, employee morale can be increased by the introduction of a corporate meditation program as employees may feel that their employers care for their general well-being.

Research studies are beginning to prove the benefits of corporate meditation programs. According to Project-Meditation.org, a Detroit-based chemical plant implemented a corporate meditation program. After just three years, they reported an 85% reduction in absenteeism, a 120% increase in overall productivity, a 70% reduction in injuries, and a whopping 520% increase in company profits.The Benefits of Meditation for Personal Well-Being

Meditation, especially when used as a regular part of a healthy lifestyle, has multiple benefits. When you review the list below, it will be easy to see why so many people are incorporating it into their professional and personal lives to help them achieve a greater sense of success. How many other activities can provide so many physical and mental benefits?

Physical Benefits

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Decreased heart rate, blood pressure, and cholesterol

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Improvements of symptoms of insomnia

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Reduction of symptoms of PMS

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Reduced thickness of artery walls, reducing risk of heart attack and stroke by 8 – 15%

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Improvement of chronic pain symptoms

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Reduction of the distressing symptoms of asthma, allergies, depression, cancer, fatigue, and heart disease

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Decreased muscle tension

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Improvements in levels of energy

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Increased immunity to fight off disease

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Reduction of free radicals, resulting in less tissue damage

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Higher skin resiliency

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Slowing of the ageing process

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Decreased experiences of headaches and migraines

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Improvements in fertility as meditation helps regulate bodily hormones

Mental Benefits

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Decreased anxiety and nervousness

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Increased feelings of independence and confidence

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Causes the brain to age more slowly by increasing grey matter in the brain

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Increased creativity

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Increased ability to problem-solve

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Increased ability to concentrate

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Greater sense of self-awareness

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Reduction of negative thoughts

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Increased serotonin, resulting in improvements in mood and behavior

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Improved ability to learn new tasks

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Increased productivity

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Increased emotional stability

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Increased sense of intuition

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Increased ability to resist impulsive urges

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Increased job satisfaction

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Fewer distressing symptoms of mental illness

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Decreased feelings of aggression and road rage

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Improvements in listening skills

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Increased tolerance

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Increased ability to empathize with others and demonstrate compassion

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Increased sense of wisdom

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Ability to live in the present moment

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Increased ability to forgive others

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Increased sense of self-actualization or wholenessPreparing Body and Mind for Meditation

Meditation involves being intentional and mindful while placing your body in a comfortable position. Before you begin to engage in meditation, make sure that you have an allotted amount of time in which you will not be disturbed by phone calls or demands from family members or coworkers. Choose an area in which you feel safe and relaxed, with soft lighting and minimal noise. Make sure that your body is relieved by visiting the restroom, drinking water, and eating a snack or a meal beforehand so that bodily urges do not overwhelm you and distract you from your meditative exercises.

You may even want to make sure that your body is clean and that your skin is moisturized so that you can feel most comfortable when gaining awareness of your body and so that discomforts do not overwhelm you.

Adjust the temperature of the room or wear appropriate clothing so that your body will be neither too hot nor too cold. Use a comfortable cushion with a soft fabric to sit upon.

If you are using music in your meditation, use something that you are familiar with which does not have any surprising clangs, screeches, or riffs. Put your music player on constant repeat so that you will not have to break your attention to start a new song.The Meditative Posture

While meditation does take several forms, from laying down to sitting to moving to balancing in various positions, many meditative exercises start with and can be completed with a simple sitting posture. This posture can be used for meditation involving mindfulness, breathing, imagery, gazing, prayer, and music among other things.

The meditative sitting posture is important because it allows the meditator to sit comfortably, allowing for good circulation and alertness while engaging in relaxation. Maintaining alertness is essential as meditation is not simply just relaxation, but it is also a mindful awareness.

Start by choosing a room or space that is free of distractions and that has a comfortable temperature. Turn off your cell phone and all other distractions. Wear clothes that are comfortable and that do not itch, shift, or dig into your sides.

Sit on a cushion on the floor. Or, if you choose, you can sit on a couch, an office chair, or a bed as long as it will allow you to comfortably maintain a strong posture.

Cross your legs in front of you, tilting your pelvis slightly forward to accentuate the natural curve of your spine. Distribute the pressure of your body evenly between your buttocks and your legs. If you are sitting in a chair, place both feet evenly on the floor.

Elongate your neck and your spine, allowing your head to rest in line with your shoulders. Slightly tuck your chin inward. Relax your jaw, your tongue, your eyes, and your brow. Let your shoulders rest in line with your hips. Allow your shoulders to fall back, opening your chest. Instead of crossing your legs, you could also bend your legs at the knees and gently press the soles of your feet together, tucking your heels in close to your pelvis. Also, you could engage in the “lotus” position, a traditional meditative posture, which involves crossing your legs and resting your right foot on your left thigh and your left foot on your right thigh.

Rest your arms on your lap or your knees, either with palms facing up or down, or with hands loosely cupped within each other. Alternately, you may choose to use a traditional form by connecting your index finger or your middle finger and thumb, forming a circle, and either turning your palms to face the sky with the back of your hands resting on your knees or turning your hands over, letting your palms rest on your knees. However you choose to place your hands, make sure they are supported and that your shoulders do not feel any strain from your posture.

Allow the breath to flow naturally in and out of the body, allowing the chest and belly to rise and fall as is comfortable. Allow your spine and shoulders to move with your breathing, ensuring that you are not sitting too rigidly. Take a few deep breaths into the upper chest, allowing your chest to open. Allow yourself to relax as you exhale, keeping a feeling of an opened chest as you do. You are now ready to engage in meditation.