Body scan technique
Lie down on the ground using a mat or blanket. If you prefer, you can stay seated or sit on a chair. Allow your body to sink into the ground. Let go for a time, drop into stillness, feel yourself being supported by the Earth. Close your eyes and allow the energy to start flowing inwards. Notice the texture of your yoga mat, blanket, or clothes, and notice the bare skin against the ground. Do you feel the same sensations evenly throughout the body? Invite yourself to let go completely and allow the body to sink into Mother Earth. Bring your attention now to your inhalation and your exhalations. Feel your belly rising with your inhalation and descending with your exhalation. Start slowing each breath and hold your attention on effortless, easy breaths. At any time throughout your practice if the mind starts wandering, bring it back to the awareness of every breath. Take a deep, full breath in and exhale though the mouth with a HAAAA sound. Now gently let go of the attention on your breath and draw your attention to the right tip of your toes. Start with your right pinky toe and notice any sensation that may live there. It’s a simple observation, and there is no right or wrong thing to observe. Just simply be with any sensation which may arise. Now move your mind to each of the other toes of the right foot, in turn, until you arrive at the big toe, giving each a few moments of attention. Be fully there with attention. You may notice thoughts starting to arise as you practice. Try to fully let them go as you bring your attention back to the body part or to your effortless breathing. Expand your attention now to the top of your right foot, resting with sensations in this area for a while. Gently scan the bottom of your feet. Notice any tension around the toes, arches, or soles of your feet. You may notice your toes feeling very liberated. Now gently move your attention to your ankles. Notice any sensation which may live there. Gradually work your way towards the knee joint and your hip. Scanning, observing, noticing. After arriving at the top of the right leg, drop the attention down into the left big toe, and gradually observe your right leg from the pinky toe to the big toe, to the sole of the foot up to the ankle and through the knee, finally arriving at the hip. With great attention and awareness, work your attention through the whole body in this way (fingers, wrists, elbows, shoulders, lower belly, belly, chest, neck, jaw, face, eyes, ears, forehead, and top of your head). Practice training the mind being centered at one point by bringing it back to the object when it starts wandering off. When you have scanned the entire body, notice any feelings present. You may notice that your body is a bit more fine-tuned, like an instrument. You may also observe that you’re more present in your body and less in the head. Mental chatter may quiet down, and you’re ready to experience life with all your senses.
Matangi Mudra How To Do steps And Benefits Photo Gallery
We may feel emotions spiraling around our beings, such as fear, pessimism, revenge, anger, and doubt. This is not our true nature. We experience a constant stream of threats such as nature’s catastrophes, terrorist attacks, public school shootings, and various disease outbreaks. Violence, any kind of abuse, environmental catastrophe, sadness, or grief, depletes the energy which we shine through the heart center. When we experience negative life circumstances, especially in the long term, we feel energetically depleted. Our heart’s nature is affectionate, gentle, and artistic. It inspires feelings of beauty and sensuality. By being gentle towards our hearts, we can stop the downward emotional spiral and start raising our energy towards feelings like compassion, abundance, freedom, trust, gratitude, courage, and optimism We can start this by incorporating a mudra called Matangi Mudra into practice. This hand mudra helps raise energy and offers a feeling of vitality.
Come to an easy sitting position on the ground. If your knees are higher than your hips, you can place a bolster or a block under the sit bones. This will help the hips be higher than your knees, and your legs won’t fall asleep as easily. Bring your attention to each inhalation and each exhalation. With each breath out, notice if there is any gripping between your inhalations and exhalations. Now, notice if you can soothe out any gripping with easy and effortless breaths. I would like for you to bring your attention to your heart. Do you notice any sensations of the heart? You may notice some warmness around the heart area, maybe even sensing your heartbeat. Notice any feelings that may be present right now or any events that may shape the nature of your heart. Bring your hands in front of the heart center. Gently press the bottom of the palms together as well as the fingertips. Take a few deep breaths and sense the connection between the two palms as well as any connection flowing through the left-hand via the heart and over to the right hand. Interlock all your fingers except the middle fingers. The middle fingers will gently press against each other. Now interlock your thumb and index fingers, creating two loops connected to each other. Press the bottom of the palms even deeper against each other and notice the way it activates the arm. Allow the shoulders to relax, the chest to naturally open and shine through the heart. With eyes closed, contemplate on Matangi Mudra for one to five minutes. I like to visualize that I am a great warrior of life, cultivating kindness and trust to bear life’s every challenge.
Finding our way back to the mental center and emotional clarity requires us to reduce the chatter of the mind. As there is so much stress in the world and our tasks are endless, we encounter never-ending chatter. We would rather sleep, but the never-ending chatter keeps us awake; it makes us worry about things that aren’t real. For many of us, this causes anxiety. To understand the Drunken Monkeys more, we must understand that their voices come from our subconscious and are perceived by our conscious mind. It’s fear. We try to come up with endless possibilities and “what-if” scenarios with the idea that if we consider all options, we’ll be safer, we’ll avoid pain. Chatter attempts to create order from chaos. It will never be able to do this, as true solutions come from a state of relaxation, not a state of heightened activity. If we don’t center the mind, we’re missing out on the life all around us.
Humming like a bee exercise
In this breathing practice, we produce a soft humming-like sound, like that of a bee. The way children and some people hum their day away, their Biorhythms are soothed. It’s an excellent way to foster concentration. For beginner yogis, sit in a hero position or in an easy sitting position. Start by bringing your attention to every breath. Allow the belly to be soft, just like a Buddha belly. Now, relax your jaw, your face, and your forehead. Keeping the lips gently closed, take a deep breath in through your nose. Exhaling, make a humming sound like a bee and hum as long as you can with letting any last air out of your lower lungs. Allow this humming sound to pervade your mind. Gradually increase the length of the inhalation and the length of the exhalation. Repeat eight to 10 rounds. With each repetition, sense the vibration in the center of your mind. You may also try to hum high and low and notice any difference. For seasoned yogis, instead of humming in a seated position, try humming in a downward-facing dog position. Downward-facing dog automaticity helps quiet the mind and calm the body. Practicing in this state helps enhance the benefit of the bee breath. You can hold the position as long as you can while doing as many rounds as you can without rushing. Or, you can take short breaks in a child position right between breaths. Bee breath is absolutely one of my favorite techniques if I need centering. I also recommend using this technique in a group setting. When we practice bee breaths with others, we foster harmony and understanding. It’s very nurturing.
TAKE A DEEP BREATH
We need to eat, to drink, to sleep, to breathe, and to eliminate to sustain our existence in the physical realm. Out of the five actions, breathing is the one that can be suspended for the shortest period; therefore, it is the most essential. We breathe in, and we breathe out. We do not give much thought how we breathe on a daily basis. We don’t even know how much deep treasure we can see in ourselves simply by exploring our own breaths. In the West, we mainly practice Asana, also called the yogic postures. Most classes offer only the aspects of stretching and strengthening in practice. However, yoga is so much more.
There are eight essential stages in the study and practice of yoga.
1. Abstentions (Yama)
2. Observances (Niyama)
3. Postures (Asana)
4. Life-force control (Pranayama)
5. Sense-withdrawal (Pratyahara)
6. Concentration (Dharana)
7. Meditation (Dhyana)
8. Contemplation (Samadhi)
“Yama and Niyama is making our human experience harmonious and joyful. ”