<p>There are certain qualities that are crucial for a meditation practice. Without them, meditation can become a mere mechanical exercise, disconnected from its deeper purpose . It is not incorrect to say that <em><strong>meditation happens, it can not be achieved or forced</strong></em>. We can only lay a solid foundation for it to happen, just like we can only prepare the soil and sow the seeds while seeds sprout on their own because of nature's will.</p>
<p>In this blog, we will explore one of the essential qualities without which we don’t experience meditation.</p>
<p>This quality is called practicing with ‘Sakshi-Bhav’. </p>
<p>The term "Sakshi Bhav" has no direct English equivalent, though "non-judgmental witnessing" comes close. Sakshi Bhav refers to the quality of being a witness—observing your thoughts, emotions, and experiences without becoming attached to or entangled in them. This witnessing is done without judgment, preference, or the need to change anything. <strong>Sakshi Bhav means, watching as it is without any judgment.</strong> </p>

<p>Irrespective of the <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">technique</a> you are practicing, Sakshi Bhav is the foundation of any meditation practice. <strong>Without Sakshi-Bhav, there is no meditation. </strong></p>

<p>Imagine you are watching clouds pass across the sky. Some clouds are dark and stormy, others are light and fluffy. Sakshi Bhav invites you to watch both types of clouds with equal interest, without wishing the storm clouds away or clinging to the sunshine. In the context of meditation, this means observing everything that arises—thoughts, emotions, sensations—without labeling them as good or bad, without trying to hold on to the pleasant or push away the unpleasant.</p>

<p>For example, let’s say you are meditating on your breath, and suddenly <a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank">your mind is flooded with thoughts</a> about a party you attended last night. Instead of criticizing yourself for being distracted or trying to force the thoughts away, you simply acknowledge them. You recognize that they are there without judging them. In the same way, if you experience physical discomfort or an unpleasant sensation, Sakshi Bhav encourages you to observe the sensation as it is, without wishing it to go away or engaging with it too intensely. You remain a passive observer of your experience.
p>

<h2>What Sakshi Bhav is not?</h2>
<p><strong>It is not rigid concentration: </strong>Sakshi Bhav should not be confused with rigid concentration. In fact, it is a relaxed watching, a soft and open attention that embraces whatever arises. Whether you are aware of the sound of birds outside your window, the sensation of your breath, or the thoughts swirling in your mind, the key is to remain gently attuned to it all without grasping or resisting. The essence of Sakshi-Bhav is in observing all experiences as they are—without trying to change, judge, or cling to them. Your awareness is like a clear mirror, reflecting whatever comes, but never holding on to it.
</p>
<p><strong>Balanced effort: </strong>Effort in meditation is paradoxical. On one hand, there is some effort required in the form of attention. On the other hand, pushing too hard is counterproductive. Meditation is not a performance, nor is it a task to be accomplished with sheer willpower. The harder you try to focus on a particular object of meditation or silence the mind or force yourself into a state of peace, the further you move from genuine meditative experience.</p>
<p>Gentle effort involves allowing things to unfold naturally without forcing anything. If you find yourself getting frustrated because your mind won’t "settle down," that’s a sign you might be trying too hard and you have already lost Sakshi Bhav. The mind’s nature is to think, and your job is not to fight against that nature but to observe it with ease. By letting go of the need to achieve, meditation becomes a process of unfolding rather than forcing. It’s about holding the practice lightly, with a soft touch, rather than gripping it tightly with the intention to control.
</p>
<h3>Why is Sakshi Bhav important?</h3>
<p>Let us first understand what meditation is and why we do it. Meditation is about being present and aware of whatever is arising in the moment. When we are present, there is a sense of ease and calmness. Now when are we not present? When we are lost in thoughts, ruminating about the past or anticipating some future event. If there is no Sakshi Bhav i.e. non-judgmental witnessing, this means we are trying to change what is, and we get lost in thinking again.</p>

<p>Also, Sakshi Bhav creates a necessary space between ourselves and our thoughts. Without this witnessing, we remain trapped in identification with our thoughts, emotions, and mental narratives. It’s as though we are swept away by the current of the mind. But when Sakshi Bhav is present, a gap emerges—a spaciousness that allows us to observe our thoughts without getting consumed by them. This space is transformative because it offers a sense of inner freedom, where the peace of being fully present begins to unfold naturally. It is only in this state of detached observation that true inner silence, peace, and clarity can arise. Sakshi Bhav acts as the doorway to this state, making it an essential aspect of meditation and mindfulness practice.
</p>
<h3>Is Sakshi Bhav only relevant during your meditation practice?</h3>

<p>Sakshi-Bhav, that is non-judgmental witnessing, is a key to living in the present and welcoming all events of life with equanimity without pushing them away. There is a famous Zen story teaching us non-judgment.
</p>
<p>Once there was a farmer who lived with his son on a farm. They had a horse that helped with their work. One night, a strong storm broke part of the stable, and the horse ran away. The next morning, when the neighbors heard about it, they were surprised. Losing the horse was a big deal for the farmer. “That’s really bad luck,” the neighbors said.</p>
<p>The farmer calmly replied, “Maybe it’s good, maybe it’s bad. Who knows?”</p>
<p>The very next day, the horse came back, but this time it brought along three wild horses with it. The neighbors couldn’t believe it and shouted, “Look at that! Your horse is back, and you have more now! What great luck!”</p>
<p>The farmer just said, “Maybe it’s good, maybe it’s bad. Who knows?”</p>
<p>A few days later, the farmer’s son was trying to train one of the wild horses, but he fell off and broke his leg. Again, the neighbors came over and said, “That’s terrible luck!”</p>
<p>The farmer replied the same way, “Maybe it’s good, maybe it’s bad. Who knows?”
</p>
<p>Later that week, soldiers came to the village to take young men to join the army. But since the farmer’s son had a broken leg, they didn’t take him. “Your son is the only one who’s staying behind. You’re very lucky,” one of the soldiers said.</p>
<p>The farmer, as always, replied, “Maybe it’s good, maybe it’s bad. Who knows?”</p>
<p><strong>In essence, Sakshi Bhav and presence are inseparable. You cannot truly be present without this quality of non-judgmental witnessing. It is the key that unlocks the deeper realms of awareness, where the mind can rest, and the serenity of the present moment is fully experienced.</strong></p>
<p>Explore meditation with <a href="https://www.idanim.com/" target="_blank">Idanim</a>, 100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the App Store and Play Store, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>

What is Sakshi Bhav, non-judgmental witnessing, and its importance in meditation? How to incorporate Sakshi Bhav in your meditation practice and life. 

What is Sakshi Bhav in Meditation & Life

Sakshi Bhav: The essential quality for meditation to happen

<p>Many people fall into the trap of treating the mind and body as separate entities. But the truth is, they're deeply interconnected. Your mental wellbeing doesn’t exist in isolation—when stress and anxiety cloud the mind, your body often feels the effects. Fatigue, headaches, weakened immunity, and even chronic conditions can stem from unresolved mental strain. It’s no surprise that mental health concerns can snowball into physical issues.</p>
<p>Many think of meditation as a way to relax and calm the constant chatter. While that's one of its advantages, meditation offers much more than just that. This ancient practice holds the potential to positively impact your physical health in ways you might not expect. From boosting your immune system to lowering blood pressure and enhancing sleep quality, meditation offers a holistic path to healing that touches both mind and body. Today, we’ll talk about 10 benefits of meditation that go beyond relaxation, significantly improving our overall well-being.</p>
<p>Meditation can make you healthier, happier, and emotionally stronger. As we meditate, we uncover a range of unexpected benefits that positively impact our lives. In this blog, we'll explore the 10 benefits of meditation that can enhance your life. Read on to discover how meditation can unlock the secrets to a happier, healthier you.</p>
<h2 id="Benefits-of-Meditation-that-are-Science-Approved">10 Benefits of Meditation that are Science Approved</h2>
<h3 id="Helps-Manage-Stress">1. Helps Manage Stress Effectively</h3>
<p>Let’s understand the stress-causing factor in our bodies. The autonomic nervous system has two parts: the sympathetic and parasympathetic. The sympathetic system gets us ready to deal with stress (like fighting), while the parasympathetic system helps us calm down and recover. When we're stressed, our body releases chemicals that make the sympathetic system more active. But when the stress is over, the parasympathetic system kicks in, helping us relax. Practicing meditation stimulates the parasympathetic nervous system while calming the sympathetic nervous system.</p>
<p>Research suggests that Individuals who engage in daily meditation exhibit reduced blood levels of epinephrine, norepinephrine, and cortisol. By quieting the mind and cultivating a sense of mindfulness, meditation allows us to break free from the <a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">cycle of rumination and worry</a>, creating space for clarity and calm to emerge.</p>
<p>Try Humming Meditation to help manage your stress effectively.</p>
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<h3 id="Promotes-Emotional-Health">2. Promotes Emotional Health</h3>
<p>One of the 10 benefits of meditation is that it fosters emotional resilience by encouraging individuals to <a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank">observe their thoughts</a> and feelings without judgment. This practice cultivates greater self-awareness, empowering individuals to respond to life's challenges with equanimity.</p>
<p>Research suggests that with regular meditation practice, individuals can learn to regulate their emotions more effectively, reducing the <a href="https://www.idanim.com/blog/handle-difficult-emotions-during-meditation-practice" target="_blank">intensity of negative feelings</a> and cultivating a greater sense of calm. Research suggests that regular meditation can help cultivate positive emotions, such as happiness and compassion while helping to deal with negative emotions, like anger and fear. By nurturing a more balanced emotional state, meditation lays the groundwork for improved mental health and overall life satisfaction.</p>
<p>Try <a href="https://s20v7.app.link/share-link?courseId=636d376856a79e4e71459988" target="_blank">Heal Your Hearts with Ho'oponopono</a> on our app to foster harmony and enhance emotional wellbeing.</p>
<h3 id="Helps-Improve-Cognitive-Function">3. Helps Improve Cognitive Function</h3>
<p>One of the lesser-known benefits of meditation is its positive impact on various aspects of cognitive functions.Among the 10 benefits of meditation, it not only calms the mind but can also lead to structural changes in the brain, especially in areas linked to attention and emotional regulation.</p>
<p>A groundbreaking study by neuroscientist Sara Lazar in 2005 demonstrated this connection using modified MRI scans. Her research team at the Department of Psychiatry was the first to show that meditation can increase cortical thickening in the brain. Further studies revealed that meditation enhances grey matter in regions responsible for learning, emotional regulation, and perspective-taking. These findings highlight the powerful role meditation plays in shaping the brain, boosting not only mental clarity but emotional resilience and cognitive skills.</p>
<p>Additionally, meditation practices that involve visualization or mantra repetition can stimulate creativity and problem-solving abilities.</p>
<p>Try AUM Chants for Inner Peace to improve your memory and cognitive skills</p>
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<h3 id="strengthens-immune-system">4. Strengthens Immune System</h3>
<p>Multiple research suggests that meditation can bolster the body's immune response, thereby enhancing its ability to fight off infections and illness. One of the 10 benefits of meditation is that regular practice is associated with increased activity in immune cells, such as natural killer cells and lymphocytes, which play a crucial role in defending the body against pathogens.</p>
<p>By cultivating a state of deep relaxation and tranquility, meditation promotes the release of beneficial neurotransmitters and hormones, including endorphins and serotonin, which contribute to a more robust immune response.</p>
<p>Meditation has been shown to modulate the activity of genes involved in immune function, leading to a strengthened immune system at a cellular level. Regular meditation practice is associated with increased production of antibodies and enhanced activity of natural killer cells, which play a crucial role in identifying and eliminating pathogens and cancerous cells. By fortifying the body's natural defenses, meditation supports long-term health and resilience against illness.</p>
<p>Practice <a href="https://s20v7.app.link/share-link?courseId=654b3a31cf41ec246bd4d50a" target="_blank">Kapalbhati Pranayama</a> regularly on our app to enhance your immune system.</p>
<h3 id="helps-regulate-blood-pressure">5. Helps Regulate Blood Pressure</h3>
<p>Managing blood pressure emerges as a critical component, as it directly impacts cardiovascular well-being. High blood pressure, characterized by narrowed arteries and increased resistance to blood flow, poses significant health risks.</p>
<p>One of the 10 benefits of meditation is its ability to boost nitric oxide levels in the body. Nitric oxide is a powerful vasodilator, meaning it relaxes the muscles in your blood vessels, allowing them to widen and increase blood flow. This process helps lower blood pressure and protect tissues from damage caused by reduced blood supply. Research suggests that regular meditation can naturally enhance nitric oxide production, promoting cardiovascular health by relaxing blood vessels and improving circulation. This not only supports a healthier heart but also contributes to overall physical well-being.</p>
<p>Try Anapanasati Meditation to help you control your blood pressure.</p>
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<h3 id="can=slow-cellular-aging">6. Can Slow Cellular Aging</h3>
<p>Did you know that there are tiny protective caps called telomeres inside your body? They are present the ends of our chromosomes that naturally shortens with age. These caps sit on the ends of your chromosomes, keeping them safe. But as your cells divide over time, these telomeres get shorter and shorter. When they become too short, your cells stop working properly and eventually die. It's like the clock ticking inside your body, determining how fast you age.</p>
<p>Chronic stress has been linked to accelerated aging through its impact on telomeres. Prolonged stress can speed up this process, leading to faster cellular aging. Remarkably, one of the 10 benefits of meditation is that it may help slow telomere shortening by promoting relaxation and reducing stress. Studies suggest that regular meditation can help maintain longer telomeres, supporting cellular health and slowing the aging process. By managing stress effectively, meditation not only nurtures mental well-being but also plays a crucial role in maintaining physical vitality.</p> 
<p>Try Metta Meditation to practice self love and manage your telomeres lengths effectively.</p>
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<h3 id="helps-manage-anxiety">7. Helps Manage Anxiety</h3>
<p>Anxiety involves experiencing feelings of fear, worry, or unease. It may arise in response to stress, but it can also manifest spontaneously without a clear cause. You might feel anxious because anxiety is a normal stress response, especially before major life events, significant decisions, and new endeavors.</p>
<p>One of the advantages of meditation is that it helps reduce the body's stress response. When we meditate, we activate the body's relaxation response, which counteracts the physiological effects of stress. This includes lowering cortisol levels (the stress hormone), reducing heart rate, and promoting a state of calmness.</p>
<p>This is one of the 10 benefits of meditation, with which individuals can learn to observe their thoughts without getting caught up in them, decreasing anxiety-provoking rumination.</p>
<p>Practice meditation and overcome anxiety with this guided meditation.</p>
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<h3 id="increases-self-awareness">8. Increases Self Awareness</h3>
<p>One of the powerful advantages of meditation is that it serves as a medium for cultivating self-awareness, enabling individuals to deepen their understanding of themselves and their inner workings. This non-reactive awareness allows individuals to gain insight into the workings of their mind and understand how their thoughts and feelings influence their actions and perceptions.</p>
<p>Meditation practices often involve cultivating mindfulness, which is the ability to be fully present and aware of one's thoughts, feelings, sensations, and surroundings without judgment. By regularly practicing mindfulness meditation, individuals become more attuned to their internal experiences and gain a deeper understanding of their thought patterns and emotional reactions.</p>
<p>Through meditation, individuals learn to observe their thoughts and emotions as they arise, without getting caught up in them or reacting impulsively. This observational stance allows individuals to develop a greater sense of self-awareness by noticing recurring patterns, triggers, and tendencies in their mental and emotional landscape.</p>
<h3 id="sharpens-focud-and-concentration">9. Sharpens Focus and Concentration</h3>
<p>Meditation serves as a potent catalyst for sharpening focus and <a href="https://www.idanim.com/concentration-meditation" target="_blank">enhancing concentration</a>. By directing awareness to a specific focal point, such as the breath, a mantra, or bodily sensations, practitioners train the mind to sustain focus despite distractions. This repeated exercise strengthens neural circuits associated with attention, akin to a muscle becoming stronger with consistent use.</p>
<p>One of the primary obstacles to concentration is the incessant chatter of the mind. Through meditation, individuals learn to observe and detach from their thoughts, allowing them to gradually quiet the mental noise. As the mind becomes less cluttered, attentional resources are freed up, enabling greater focus on the task at hand.</p>
<p>Try this guided meditation to improve focus and concentration.</p>
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<h3 id="helps-improve-sleep-quality">10. Helps Improve Sleep Quality</h3>
<p>One of the most effective advantages of meditation is that it offers <a href="https://www.idanim.com/blog/complete-guide-sleep-meditation-for-better-sleep" target="_blank">enhanced sleep quality</a> by addressing both the mental and physical factors that often disrupt restful sleep. Meditation before sleep helps your body relax, which helps calm down the stress that makes you feel tense and alert. This relaxation makes it easier for you to fall asleep.</p>
<p>Research suggests that meditation has the ability to alleviate stress and anxiety, two significant contributors to insomnia. By calming the mind and soothing frazzled nerves, meditation creates an optimal environment for falling asleep peacefully.</p>
<p>Many meditation techniques emphasize mindful breathing, which not only calms the mind but also regulates breathing patterns. Deep, rhythmic breathing signals to the body that it's time to relax, promoting a sense of tranquility conducive to falling asleep.</p>
<p>Try this guided yoga nidra for sleep meditation for a restful sleep.</p>
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<p>There are several advantages of meditation, proving that its transformative power is undeniable. By incorporating meditation into your daily routine, you can reap these amazing 10 benefits of meditation and unlock the potential for a more balanced and fulfilling life.</p>

<p>Experience amazing benefits of meditation with <a href="https://www.idanim.com" target="_blank">Idanim</a>,100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. Idanim is available for free download on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Discover 10 benefits of meditation: from stress reduction to improved focus and overall well-being.

10 Benefits of Meditation: Unlock Peace & Wellness

Meditation fosters emotional resilience by encouraging individuals to observe their thoughts and feelings without judgment. 

10 Benefits of Meditation For Your Overall Wellbeing

How to meditate: A Beginners Guide to Meditation

 Learn how to meditate with our comprehensive beginner’s guide. Explore simple techniques to meditate and start your meditation journey.

Explore this easy ‘how to meditate’ guide to start your meditation practice. Begin your journey towards greater calm and focus.

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Idanim Inspirations ft. Nithya Shanti on Happiness & Mindfulness

<p>Our recent episode of Idanim inspirations features a thoughtful conversation between <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a>, co-founder of Idanim, and <a href="https://www.idanim.com/meditation-teachers/nithya-shanti" target="_blank">Nithya Shanti</a>. Nithya Shanti is an ex-monk, TEDx speaker, book author, and spiritual teacher renowned for his teachings on happiness and mindfulness. As one of the esteemed teachers at Idanim, his insights are truly enlightening.
this blog post highlights Nithya Shanti's remarkable journey from embracing monastic life to transitioning out of it, offering invaluable advice on managing negativity and cultivating a fulfilling, mindful life. Read more to explore his wisdom and experiences.</p>
<h2>How is a monk’s life different from ordinary life?</h2>
<p>Nithya Shanti explains that while monks and ordinary people share basic daily activities like sleeping, eating, meeting others, and bathing, their mindset is what sets them apart. Monks don’t focus on achieving future goals like getting a degree, earning a promotion, or acquiring material things. Instead, they concentrate on finding peace and harmony in the present moment, no matter their circumstances. The main idea is that solutions to problems are found in the here and now, rather than waiting for some distant future when things might be better. This focus on the present is what makes monastic life unique.</p>
<h2>How did your understanding evolve to recognize that fulfillment isn't a future achievement but something present in the here and now?</h2>

<p>Nithya Shanti discusses how his perspectives on spirituality and meditation have evolved. He describes a dual sensation: one part of him feels like it’s constantly approaching something, while another part feels like it’s already there. This indicates that we often possess what we're seeking but fail to recognize or appreciate it. Even before becoming a monk, he felt a natural inclination towards meditation, suggesting an inherent sense of spiritual awareness. He believes that achieving deeper mindfulness and emotional balance can enhance life, but he also learns to release the need for life to meet ideal expectations. He references Thomas Traherne’s concept of "man's world" (what we imagine) versus "God's world" (what actually is). He concludes that true spiritual awakening involves transcending our imaginations to fully embrace reality, likening it to dancing around and occasionally stepping into a transformative fire.</p>
<h2>Why did you choose to become a monk?</h2>
<p>Nithya Shanti talks about how sometimes life’s choices seem to choose us just as much as we choose them. He reflects on his early interest in spirituality, sharing stories from his youth, like how his classmates called him “Swami Harshananda,” hinting at his natural spiritual side. He highlights that true happiness often comes from helping others. Shanti also recalls a key moment with a Buddhist monk who inspired him to live in the present and suggested that anyone could try being a monk, even if just for a short time. This experience eventually led Shanti to explore monastic life himself.</p>

<h2>Why did you choose to leave monastic life?</h2>
<p>Nithya Shanti didn’t leave monastic life on a whim; it was a thoughtful decision based on deep inner changes. He felt that life was guiding him beyond just the Buddhist view. While he valued different Buddhist traditions like Theravada, Mahayana, and Vajrayana, he was also drawn to other spiritual paths, such as Sufism and Advaita Vedanta. He realized that no single spiritual path was the ultimate answer for him. After a lot of reflection, he chose to leave monastic life to explore a wider range of spiritual experiences and contribute in new ways.</p>

<h2>How can we avoid resisting negative thoughts and emotions?</h2>
<p>Nithya Shanti explains that our deepest self doesn’t fight against our experiences but accepts them. While our senses might find things uncomfortable, our core awareness simply takes it all in without resistance. He suggests a practice to change our perspective: instead of saying "I am sad," we say "I am feeling sad," and then "I am aware that I am feeling sad." This helps us observe our emotions rather than being caught up in them.</p>

<p>He highlights the importance of <a href="https://www.idanim.com/blog/handle-difficult-emotions-during-meditation-practice" target="_blank">welcoming emotions by acknowledging them</a>, which helps reduce resistance. He compares awareness and emotions to a mirror and its reflection or the sky and clouds, showing how they are connected. By moving from identifying with emotions to just allowing them, we can achieve greater acceptance.</p>

<p>He also shares different ways to reduce resistance, like deep breathing, tapping acupressure points (EFT), and embracing the experience as it is. He encourages using various methods to stay flexible and in flow with life.</p>
<h2.What does it mean to be boxed in identity?</h2>
<p>Nithya Shanti tells a story about a friend whose father was a high-ranking official and kept his strict, authoritative attitude even at home. This made family life feel rigid. He explains that while being authoritative and strict can be good, it's equally important to relax and embrace a loving, playful approach as a parent at home.</p>
<p>He relates this to his own life, explaining that his friends still call him by his old name, Harsh, even though he chose the name Nithya when he became a monk. He doesn’t mind being called Harsh by old friends and stresses that it’s important not to be stuck in just one identity, whether it’s a spiritual teacher or anything else.</p>
<p>Nithya finds it refreshing to visit new places where no one knows him. It lets him be himself without any predefined roles. He compares meditation to shedding all these different personas and simply being who you are.</p>
<h2>Why should one consider practicing meditation or mindfulness?</h2>
<p>Nithya Shanti talks about his meditation journey and how personal experience matters. He suggests trying meditation out of curiosity because it offers many benefits, but acknowledges it might not be for everyone. Some people might find other practices, like active engagement or devotion, work better for them.</p>
<p>He sees himself as a beginner in meditation, appreciating how it continually teaches him new things. He has experienced personal growth through meditation, such as overcoming self-judgment, gaining clarity about life, and facing deep fears, including the fear of death. Meditation has helped him move from self-criticism to self-compassion and become more focused on helping others rather than seeking approval.</p>
<p>While he was once very enthusiastic about meditation, he now believes everyone has their own unique path. He encourages trying mindfulness if it feels right but advises against criticizing oneself if it doesn’t. He expands the idea of mindfulness to include any activity done with full attention, like music or sports, as long as it involves questioning the self doing the activity. This approach, he says, can lead to greater wisdom and flow.</p>
<h2>What are some common mistakes people make when practicing meditation or mindfulness?</h2>
<p>Nithya Shanti addresses common misconceptions about meditation, emphasizing that expecting immediate, significant changes such as a completely silent mind or the absence of negative emotions is unrealistic. He advises a more practical and compassionate approach, where meditation is seen as a process of observing and accepting one's thoughts and feelings without judgment.</p>

<p>Key points include:</p>
<p><strong>1. Realistic Expectations:</strong> <a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank">Meditation is not about eliminating thoughts</a> or always achieving peace but about becoming aware of the mind's activities (metacognition).</p>
<p><strong>2. Acceptance:</strong> Whatever happens during meditation is beneficial, whether it's noticing a restless mind or experiencing physical sensations and emotions. It's essential to accept all experiences as part of the process.</p>
<p><strong>3. Misconceptions:</strong> People often have unrealistic beliefs about meditation, such as expecting to levitate or never feel anger again. These myths can lead to disappointment and discourage practice.</p>
<p><strong>4. Kindfulness:</strong> Approaching meditation with kindness and compassion towards oneself, rather than with strict expectations, is crucial. Nithya suggests meeting oneself without pressure, akin to meeting a friend without demanding they make you feel a certain way.</p>
<p><strong>5. Dealing with Criticism:</strong> He also addresses the expectation from others that meditators should always be calm and agreeable. Meditation does not eliminate human emotions or the need to assert oneself.</p>
<h2>How can one develop discipline and consistency in their practice?</h2>
<p>Nithya Shanti discusses his personal struggle with consistency and discipline in his meditation practice. He acknowledges that he is not naturally disciplined and has had to create external systems to support his meditation journey. For instance, he joined meditation groups and scheduled regular meditation programs to maintain his practice.<p>
<p>He emphasizes that consistency in meditation should not be about rigid daily routines but rather a long-term, flexible approach. He compares it to running a marathon instead of a sprint, suggesting that meditation should be seen as a lifelong practice rather than a daily obligation.</p>
<p>He shares that short, repeated moments of mindfulness and clarity throughout the day can be as effective as long meditation sessions. This approach accommodates varying levels of discipline and allows meditation to integrate more naturally into daily life. He believes that mindfulness and awareness are always available and cannot be lost, even if one is not constantly meditating.<p>

<p>Nithya Shanti’s reflections on meditation highlight the importance of adapting practices to individual personalities and circumstances. He stresses that true consistency in meditation is not about rigid adherence to daily routines but about maintaining a long-term, flexible approach. By viewing meditation as a lifelong journey and focusing on the underlying peace of awareness, one can cultivate a more sustainable and fulfilling practice.</p>

Check out the full interview here:
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<p>Our podcast series, <a href="https://www.idanim.com/idanim-inspirations" target="_blank">Idanim Inspirations</a>, dives into enlightening conversations with spiritual leaders exploring their remarkable journeys toward mindfulness. Here, we share the profound insights and life-changing experiences that have guided them on their paths. Through these conversations, we uncover insights and experiences, offering enlightenment and inspiration for all. Get ready to discover a wellspring of inspiration and wisdom as we bring these conversations to your screen. Idanim Inspirations is now available on our app. Check out the full interviews, along with other mindfulness practices.</p>



Discover insights from former monk Nithya Shanti on cultivating happiness and mindfulness. Learn how to embrace flexibility in your meditation practice.

Nithya Shanti addresses common misconceptions about meditation, emphasizing that expecting immediate, significant changes is unrealistic.

Comprehensive Guide to Hand Mudras for Meditation

<p>Have you ever noticed the intriguing shapes and forms your hands and fingers take during yoga or meditation practice? Picture the serene hands in prayer position before beginning Surya Namaskar, or the tranquil connection of thumb and index finger during meditation. These captivating hand positions are not mere aesthetics; they are sacred gestures known as mudras. Deeply rooted in ancient traditions, mudras hold profound purpose and significance, enhancing your yoga and meditation practice in ways you might not yet realize.</p>

<p>In this comprehensive guide, we will delve into the world of mudras, understand their history, purpose, and the transformative impact they can have on your physical, mental, and spiritual well-being. Whether you're a seasoned practitioner or new to meditation, this exploration of mudras will provide you with the knowledge to incorporate these powerful gestures into your daily practice, unlocking a deeper connection to your inner self and the universe. Join us on this enlightening journey to discover the mystique and magic of mudras, and how they can elevate your meditation experience to new heights.</p>

<h2>What are Mudras?</h2>
<p>Mudras, derived from the Sanskrit word meaning "gesture" or "seal," are symbolic hand positions used in yoga and meditation. Each mudra involves the positioning of the fingers and hands in specific ways to direct the flow of energy within the body, facilitating physical, mental, and spiritual well-being. Mudras are often practiced alongside <a href="https://www.idanim.com/blog/beginners-guide-pranayama" target="_blank">pranayama</a> (breathing exercises) and meditation to enhance the practitioner's experience and promote holistic health.</p>

<h2>Significance of Mudras</h2>

<p>Mudras are much more than simple hand gestures; they are potent tools that help balance the elements within the body, harmonize energy flow, and support the healing process. Each finger represents one of the five elements:</p>

<ul>
<li><p><strong>Thumb:</strong> Fire (Agni)</li>
<li><p><strong>Index finger:</strong> Air (Vayu)</li>
<li><p><strong>Middle finger:</strong> Ether (Akasha)</li>
<li><p><strong>Ring finger:</strong> Earth (Prithvi)</li>
<li><p><strong>Little finger:</strong> Water (Jala)</li></ul></p>

<p>By manipulating these elements through mudras, practitioners can influence various aspects of their physical and mental states. Mudras can help alleviate stress, improve concentration, enhance mood, boost immunity, and even support the management of chronic illnesses.</p>

<h2>Mudras and Ayurveda</h2>

<p>Ayurveda, the ancient Indian system of medicine, shares a profound connection with mudras. Both Ayurveda and mudras are rooted in the concept of balancing the body's elemental energies to maintain health and well-being.</p>

<p>In yoga philosophy, it is believed that prana, or life energy, associated with each element flows through the respective fingers. By practicing specific mudras, or hand gestures, we can regulate the flow of prana to different parts of the body. This regulation acts like a seal, directing energy for a particular purpose.</p>

<p>When a specific mudra is practiced with intention, it can help restore balance among the body's five elements by manipulating prana. This practice is deeply intertwined with Ayurvedic principles, which emphasize maintaining elemental equilibrium for overall health.</p>

<p>The five pranas, or vital life forces, each govern different bodily functions:</p>
<ul>
<li><p><strong>Apana:</strong> Governs excretory functions such as sweating and urination.</li>
<li><p><strong>Samana:</strong> Manages digestion and metabolism.</li>
<li><p><strong>Prana:</strong> Controls the heart and respiration.</li>
<li><p><strong>Vyana:</strong> Oversees circulation and movement.</li>
<li><p><strong>Udana:</strong> Regulates upper body actions, including speech, thought, and eye movement.</li></ul></p>

<p>According to Ayurveda, imbalances in the body's elements can lead to various ailments and diseases. Mudras, by facilitating the proper flow of energy and balancing the elements, complementing Ayurvedic practices and treatments.</p>

<p>For example, specific mudras can be used to:</p>
<ul>
<li><p><strong>Pacify Doshas:</strong> Doshas are the biological energies governing the body's functions, classified into Vata (air and ether), Pitta (fire and water), and Kapha (earth and water). Mudras can help balance these doshas, promoting overall health.</li>
<li><p><strong>Enhance Digestion:</strong> Certain mudras can stimulate digestive issues, aiding in better digestion and metabolism.</li>
<li><p><strong>Improve Circulation:</strong> Mudras such as the Vayu Mudra can help enhance blood circulation and oxygen flow, supporting cardiovascular health.</li>
<li><p><strong>Calm the Mind:</strong> Mudras like the Gyan Mudra are known for their calming effects, helping to reduce anxiety and enhance mental clarity.</li></ul></p>


<h2>5 Benefits of Using Hand Mudras for Meditation</h2>
<p>Incorporating hand mudras in your meditation practice can transform your experience, providing numerous physical, mental, and spiritual benefits. These ancient gestures offer a simple yet powerful way to enhance your journey toward inner peace and holistic well-being. Let’s look at some effective benefits of using hand mudras for meditation:</p>

<h3>1. Enhanced Focus and Concentration</h3>
<p>Hand mudras can significantly improve your focus and concentration during meditation. By forming specific gestures with your hands, you create a physical anchor that helps to quiet the mind and maintain attention on your practice. This enhanced focus allows for deeper meditative states and a more profound inner experience.</p>

<h3>2. Balancing the Body's Energies</h3>
<p>Each mudra targets different elements and energies within the body, helping to restore balance and harmony. For instance, the Gyan Mudra, which connects the thumb and index finger, stimulates the air element and enhances mental clarity. Practicing these gestures can correct elemental imbalances, promoting <a href="https://www.idanim.com/blog/10-benefits-of-meditation-for-overall-wellbeing" target="_blank">overall well-being</a> and health.</p>

<h3>3. Stress Reduction and Emotional Calm</h3>
<p>Mudras are powerful tools for <a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">managing stress</a> and cultivating emotional stability. The Shuni Mudra, formed by touching the tip of the middle finger to the thumb, is known to promote patience and calmness. By incorporating mudras into your meditation practice, you can alleviate anxiety, reduce stress, and achieve a state of inner peace.</p>

<h3>4. Improved Physical Health</h3>
<p>Certain mudras can support physical healing and improve bodily functions. For example, the Prana Mudra, created by touching the tips of the ring and pinky fingers to the thumb, boosts vitality and strengthens the immune system. Regular practice of mudras can enhance circulation, digestion, and overall physical health.</p>

<h3>5. Spiritual Growth and Awakening</h3>
<p>Mudras are deeply connected to the spiritual aspects of yoga and meditation. The Anjali Mudra, or prayer position, symbolizes gratitude and reverence, fostering a deeper spiritual connection. Using mudras can enhance your meditation experience, leading to <a href="https://www.idanim.com/blog/spiritual-books-awakening-journey" target="_blank">spiritual growth</a>, heightened awareness, and a stronger connection to the universal consciousness.</p>

<h2>5 Easy Hand Mudras for Meditation that You Should Try</h2>

<h3>Gyan Mudra</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/gyaanmudra.webp" alt="gyaan mudra"  width={817} height={567} priority={true}/>

<p>Gyan Mudra, also known as the Mudra of Knowledge, is one of the most commonly practiced hand gestures in yoga and meditation. It symbolizes wisdom, receptivity, and calmness, enhancing concentration and mental clarity. This mudra is believed to connect practitioners to their higher consciousness, facilitating a deeper state of meditation.</p>

<strong>How to do it:</strong>
<ul>
<li><p>Touch the tip of your index finger to the tip of your thumb, creating a circle.</li>
<li><p>Keep the other three fingers (middle, ring, and pinky) extended but relaxed. They should remain straight without strain.</li></ul></p>

<strong>Benefits of Gyan Mudra</strong>

<ul>
<li><p><strong>Enhances Concentration:</strong> By joining the thumb and index finger, Gyan Mudra stimulates the brain, improving concentration and memory.</li>
<li><p><strong>Improves Sleep:</strong> Regular practice of Gyan Mudra can help alleviate <a href="https://www.idanim.com/blog/meditation-before-bed-reduce-insomnia-and-get-sound-sleep" target="_blank">insomnia</a> and improve sleep quality.</li>
<li><p><strong>Balances Vata Dosha:</strong> According to Ayurveda, Gyan Mudra helps balance the Vata dosha, which is associated with the elements of air and space.</li></ul></p>












<h3>Dhyana Mudra</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/dhyanamudra.webp" alt="dhyana mudra"  width={817} height={567} priority={true}/>

<p>Dhyana Mudra symbolizes concentration, serenity, and inner reflection. It is believed to help the practitioner achieve a deep state of meditation and spiritual awareness. The Dhyana Mudra is often associated with the Buddha, who is majorly depicted with his hands in this gesture while meditating.</p>

<strong>How to do it:</strong>
<ul>
<li><p>Rest your hands on your lap, just below your navel.</li>
<li><p>Ensure your thumbs are touching lightly, creating a sense of balance and calmness.</li>
<li><p>Place your right hand on top of your left hand, with both palms facing upward.</li>
<li><p>Your fingers should be extended and relaxed.</li>
<li><p>The thumbs of both hands should gently touch at the tips, forming a subtle circle or oval shape.</li></ul></p>

<strong>Benefits of Dhyana Mudra</strong>
<ul>
<li><p><strong>Promotes Inner Peace:</strong> By fostering a sense of calm and balance, Dhyana Mudra can reduce stress and promote emotional stability.</li>
<li><p><strong>Supports Spiritual Growth:</strong> This mudra is believed to facilitate a deeper connection to one's inner self and spiritual consciousness.</li>
<li><p><strong>Balances Energy:</strong> The subtle circle formed by the thumbs symbolizes the flow of energy within the body, promoting harmony and balance.</li></ul></p>

<h3>Prana Mudra</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/pranamudra.webp" alt="prana mudra"  width={817} height={567} priority={true}/>

<p>Prana Mudra, also known as the "Mudra of Life," is one of the powerful hand mudras for meditation to stimulate and balance the body's vital energy, or prana. Prana, the Sanskrit word for life force or vital energy, is essential for physical, mental, and spiritual well-being. The Prana Mudra is believed to awaken dormant energy within the body, boost vitality, and strengthen the immune system.</p>

<strong>How to do it:</strong>
<ul>
<li><p>Raise both hands to your chest level.</li>
<li><p>Touch the tips of your ring finger and little finger to the tip of your thumb.</li>
<li><p>Keep your index and middle fingers extended and relaxed.</li></ul></p>

<strong>Benefits of Prana Mudra</strong>
<ul>
<li><p><strong>Boosts Vitality:</strong> Prana Mudra stimulates the flow of prana throughout the body, enhancing overall vitality and energy levels.</li>
<li><p><strong>Strengthens the Immune System:</strong> This mudra is known to support the immune system, helping the body resist illnesses.</li>
<li><p><strong>Reduces Fatigue:</strong> Practicing Prana Mudra can help alleviate tiredness and exhaustion, making you feel more energized and alert.</li></ul></p>





<h3>Buddhi Mudra</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/buddhimudra.webp" alt="Buddhi mudra"  width={817} height={567} priority={true}/>

<p>Buddhi Mudra is a hand gesture used in yoga and meditation to enhance mental clarity, improve communication, and promote a balanced mind. The term "Buddhi" refers to intellect and wisdom in Sanskrit, reflecting the mudra's purpose of sharpening mental faculties and improving cognitive functions.</p>

<strong>How to do it:</strong>
<ul>
<li><p>Bring your hands to your knees or thighs with the palms facing upward.</li>
<li><p>Touch the tip of your thumb to the tip of your little finger on each hand.</li>
<li><p>Keep the other three fingers (index, middle, and ring) extended but relaxed.</li></ul></p>

<strong>Benefits of Buddhi Mudra</strong>
<ul>
<li><p><strong>Enhances Mental Clarity:</strong> Buddhi Mudra helps to sharpen the intellect, improve decision-making abilities, and enhance overall cognitive functions.</li>
<li><p><strong>Improves Communication:</strong> By balancing the water element, this mudra promotes better communication skills, helping you to express your thoughts and emotions clearly and effectively.</li>
<li><p><strong>Balances the Water Element:</strong> The little finger represents the water element in the body. By connecting it with the thumb (representing the fire element), Buddhi Mudra helps to balance bodily fluids, aiding in hydration, detoxification, and overall health.</li></ul></p>









<h3>Vayu Mudra</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/vayumudra.webp" alt="Vayu Mudra"  width={817} height={567} priority={true}/>

<p>Vayu Mudra, often referred to as the "Gesture of Air," is a specific hand gesture used in yoga and meditation to balance the air element (Vayu) within the body. This mudra helps to control and regulate the air element, which is associated with movement, energy, and the nervous system.</p>

<strong>How to do it:</strong>
<ul>
<li><p>Fold your index finger towards the palm, pressing it gently with the base of your thumb.</li>
<li><p>Keep the other three fingers (middle, ring, and pinky) extended and relaxed.</li></ul></p>

<strong>Benefits of Vayu Mudra</strong>

<ul>
<li><p><strong>Alleviates Joint Pain:</strong> Vayu Mudra is particularly effective in relieving arthritis, rheumatism, and other joint-related issues.</li>
<li><p><strong>Reduces Anxiety and Restlessness:</strong> This mudra helps calm the mind and reduce feelings of anxiety and nervousness.</li>
<li><p><strong>Balances the Nervous System:</strong> It helps in stabilizing and soothing the nervous system, promoting overall mental and emotional well-being.</li></ul></p>


<h2>How to Find the Right Hand Mudra for You</h2>

<p>Finding the right hand mudra involves understanding your personal needs and goals, as each mudra serves a specific purpose and targets different aspects of physical, mental, and emotional health. Here’s how you can discover which mudra might be best suited for you:</p>

<ul>
<li><p><strong>Reflect on Your Needs:</strong> Consider what you want to achieve with your meditation or yoga practice. Are you looking to reduce stress, improve focus, enhance creativity, or alleviate specific health issues.</li>

<li><p><strong>Explore Different Mudras:</strong> Look into various mudras and their benefits. There are many resources available, including books, online articles, and videos that explain the purpose and technique of different mudras.</li>

<li><p><strong>Practice Regularly:</strong> Try incorporating different mudras into your meditation or yoga sessions. Observe how each mudra affects you physically, mentally, and emotionally.</li>

<li><p><strong>Pay Attention to Sensations:</strong> Notice any changes in how you feel during and after practicing a particular mudra. Does it help with relaxation, focus, or physical discomfort.</li></ul></p>

<p>By integrating mudras into your daily routine, you can enhance the flow of these vital forces, supporting physical, mental, and spiritual well-being. These sacred hand mudras serve as a powerful tool in balancing the body's elemental energies, promoting a state of holistic health and harmony.</p>

<p>Explore meditation with <a href="https://www.idanim.com" target="_blank">Idanim</a>,100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Discover the ultimate guide to hand mudras for meditation. Enhance your practice with powerful gestures that promote peace, balance, and spiritual growth.

Mudras are more than simple hand gestures; they are potent tools that help balance the elements within the body & support the healing process.

Comprehensive Guide to Hand Mudras for Meditation: Benefits & How to Perform

7 Chakra Meditation: Balance Your Energy Centers

Learn everything about 7 Chakra Meditation. Discover how to balance your chakras with meditation techniques for emotional &spiritual well-being.

7 Chakra Meditation: Cleanse & Unblock Your Energy Centers

 The 7 chakra meditation involves concentrating on each of the 7 chakras individually, starting from the base of the spine to the top of the head.

Easy stretching exercises to prep your body for meditation

<p>Embarking on a meditation journey can be an immensely rewarding experience, but it often comes with initial challenges. Many beginners find themselves feeling lethargic, <a href="https://www.idanim.com/blog/managing-sleepy-mind-while-meditating" target="_blank">sleepy</a>, and even irritated when they first start practicing. A significant contributor to these feelings is the discomfort that arises from sitting still for an extended period.</p>

<p>Incorporating stretching exercises before meditation can be incredibly beneficial. Stretching helps to prepare the body, making it more comfortable to sit for longer durations. It eases muscle tension, increases blood flow, and enhances overall flexibility, which in turn helps to create a more relaxed and receptive state for meditation.</p>

<p>In this blog, we'll explore various stretching exercises that can help prepare your body for a more comfortable and effective meditation session. You'll find detailed guidance on stretching exercises for legs, which can alleviate tightness and improve circulation, shoulder stretching exercises to release upper body tension, and back stretching exercises to ease discomfort and promote better posture.</p>

<p>Whether you’re a seasoned meditator or new to the practice, these stretches can enhance your meditation experience by helping your body feel more relaxed and at ease.</p>

<h2>Why is it important to stretch before meditation?</h2>
<p>Stretching before meditation is important for several reasons, and incorporating specific
stretching exercises can greatly enhance your overall meditation experience.</p>

<p>Firstly, body stretching exercises help release tension and increase flexibility, creating a more comfortable and relaxed state for meditation. By loosening up tight muscles, you can sit more comfortably and maintain better posture throughout your session.</p>

<p>Stretching exercises for legs are particularly beneficial, as they improve blood circulation and reduce stiffness, making it easier to sit cross-legged or in any other meditation posture. This can prevent discomfort and numbness that might otherwise distract you from your practice.</p>

<p>Shoulder stretching exercises are essential for relieving upper body tension. Many people carry stress in their shoulders, which can lead to tightness and discomfort. By stretching your shoulders, you can release this tension, allowing your upper body to relax and making it easier to maintain a straight and open posture.</p>

<p>Back stretching exercises are also crucial, especially for those who spend long hours sitting or have poor posture. Stretching your back can alleviate pain and discomfort, support your spine, and help you maintain an upright and balanced posture during meditation.</p>

<p>Stretching before meditation not only prepares your body but also signals to your mind that it’s time to shift into a more relaxed state. The act of stretching can serve as a transition from the busyness of daily life to the calmness of meditation. This helps improve focus and concentration, making it easier to enter a meditative state.</p>

<p>Incorporating these specific stretching exercises before meditation not only prepares your body physically but also signals to your mind that it’s time to shift into a more relaxed and focused state. By taking a few minutes to stretch, you set the stage for a more comfortable, effective, and enjoyable meditation session.</p>

<h2>5 easy stretching exercises to do before meditation</h2>
<p>Starting your day with a few key stretching exercises before meditation can set a positive tone, helping to prepare your body and mind for a deeper and more relaxed practice. Here are five of the easy stretching exercises to incorporate into your routine:</p>

<h3>1. Mountain Pose/ताड़ासन</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/mountain pose_11zon.webp" alt="Mountain Pose" width={817} height={450} priority={true}/>
<p>Incorporating a stretching exercise before meditation can greatly enhance your practice by increasing alertness and reducing sleepiness. One powerful stretch to try is Tadasana, also known as Mountain Pose.</p>

<p>Tadasana is a foundational yoga posture that helps align your body and center your mind. To perform this pose, stand tall with your feet together and your arms relaxed at your sides. Distribute your weight evenly across both feet, engage your thigh muscles, and gently draw in your abdomen. Lift your chest and lengthen your spine, imagining a string pulling you upwards from the crown of your head.</p>

<p>This posture not only stretches the muscles in your legs, back, and shoulders but also encourages a deep, mindful connection with your breath. The focus required to maintain this pose helps to clear your mind and boost your energy levels, making it easier to stay awake and alert during meditation.</p>

<h3>2. Upper Back Stretch/बितिलासन</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/upperback stretch_11zon.webp" alt="Upper Back Stretch" width={817} height={450} priority={true}/>
<p>A <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">Good posture</a> is essential for effective meditation as it allows for better breathing and a more relaxed body, reducing the chances of distraction caused by physical discomfort. To practice this stretch, start by either sitting or standing. Extend your arms in front of you and clasp your hands together. Next, gently round your upper back while pushing your clasped hands forward. You should feel a gentle stretch across your upper back and shoulders. Hold this position for 20-30 seconds.</p>

<p>This shoulder stretching exercise is especially useful for individuals who spend extended periods sitting or working at a computer. By regularly practicing the upper back stretch, you can release tension in your upper back and shoulders, which often accumulate from prolonged sitting. This release of tension not only enhances your posture but also alleviates discomfort during meditation.</p>

<h3>3. Shoulder Stretch</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/shoulder stretch_11zon.webp" alt="Shoulder Stretch" width={817} height={450} priority={true}/>

<p>Enhance your meditation experience with a simple yet powerful shoulder stretch. Start by standing tall or sitting comfortably. Extend your right arm across your chest, using your left hand to gently pull it closer. Hold for 15-30 seconds, feeling the stretch in your shoulder and upper back. Switch sides and repeat. This stretch not only releases tension but also boosts circulation, increasing alertness and banishing drowsiness, ensuring a focused and revitalizing meditation session.</p>

<p>Incorporating stretching exercises before meditation can significantly enhance your practice by preparing your body and mind for prolonged sitting. One highly effective stretch for this purpose is the child's pose, which targets the back and hip muscles, promoting relaxation and flexibility.</p>

<h3>4. Neck Stretch</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/neck stretch_11zon.webp" alt="Neck Stretch" width={817} height={450} priority={true}/>
<p>Practicing neck stretching exercises before meditation can significantly enhance your experience by alleviating stress and preparing your body for a state of relaxation. To practice this stretch, sit or stand with your spine straight. Gradually tilt your head towards one shoulder, ensuring that the opposite shoulder remains relaxed. Maintain this position for about 20 seconds, then slowly switch to the other side.</p>

<p>The neck stretch is particularly beneficial because the neck is a common area where stress and tension tend to accumulate. By gently stretching and loosening the muscles in your neck, you can release built-up tension, promoting a sense of calm. This physical relaxation helps create an optimal environment for meditation, allowing your mind to focus more easily and deeply on the practice.</p>

<h3>5. Leg Stretch/उत्तानासन</h3>
<Image class="imageStyle" src="https://d1migpe0gurg12.cloudfront.net/Blogs/legstretch_11zon.webp" alt="Leg Stretch" width={817} height={450} priority={true}/>
<p>Incorporating leg stretches into your pre-meditation routine can significantly enhance your alertness and reduce sleepiness. One effective stretch to consider is the Standing Forward Bend.</p>

<p>To perform this stretch, stand with your feet hip-width apart. Inhale deeply, then as you exhale, hinge at your hips and slowly fold forward, reaching your hands towards the ground. Keep a slight bend in your knees to avoid straining your lower back. Hold this position for several breaths, feeling the stretch along the backs of your legs.</p>

<p>This stretch not only loosens up your hamstrings and calves but also promotes blood flow throughout your body, which helps wake up your muscles and mind. By increasing circulation and releasing tension, the Standing Forward Bend prepares your body for a more focused and alert meditation session, making it easier to maintain mindfulness and prevent drowsiness.</p>

<p>Doing body stretching exercises before meditation can enhance your overall experience, making it more enjoyable and effective. By taking a few minutes to stretch, you create a foundation of physical comfort and mental readiness, allowing you to fully immerse yourself in your meditation practice.</p>

<p>Explore meditation with <a href="https://www.idanim.com" target="_blank">Idanim</a>,100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Stretching exercises for legs, shoulders, and back to enhance your meditation practice and boost alertness.

Stretching helps prepare the body, making it comfortable to sit for longer durations. It eases muscle tension, increases blood flow, & enhances flexibility.

 5 Easy Stretching Exercises to Do Before Meditation

 Everything You Need To Know About Yoga Nidra Meditation

<em><strong>Yoga nidra is the yoga of aware sleep. In this lies the secret of self healing. Yoga Nidra is a pratyahara technique in which the distractions of the mind are contained and the mind is relaxed.</em></strong> - Swami Satyananda Saraswati

<p>Have you ever felt the allure of deep relaxation, a serene state that transcends the chaos of daily life? If so, it's time for you to get introduced to Yoga Nidra meditation, a practice hailed for its simplicity and transformative benefits. But what exactly is Yoga Nidra meditation, and why is it causing such a buzz?</p>
<p>In the quest for tranquility and self-discovery, this ancient practice stands out offering a unique path to peace and well-being. In this blog, we're diving deep into the essence of Yoga Nidra meditation, shedding light on its origins, benefits, and how it is practiced. By the end, you'll be equipped with everything you need to embark on your practice for inner peace.</p>
<h2>What is Yoga Nidra Meditation?</h2>
<p>Yoga Nidra, popularly known as yogic sleep, has taken various forms over the years. Traditionally, it involved many steps and stages, but in recent times, it has evolved to incorporate different techniques from therapeutic and restorative practices, like Irest (Integrative Restoration).</p>
<p>So, what exactly is Yoga Nidra? Yoga Nidra is a powerful technique that teaches you to relax consciously. Unlike the common notion of relaxation—such as enjoying a cup of coffee, or engaging with a newspaper or television—Yoga Nidra offers a deeper, more genuine form of relaxation. These typical activities are merely sensory diversions and do not meet the scientific definition of true relaxation. For complete relaxation, you must remain aware. This is the essence of Yoga Nidra: a state of dynamic sleep. It is a systematic method that induces profound physical, mental, and emotional relaxation.</p>
<p>During Yoga Nidra, you may seem to be asleep, but your consciousness is active at a deeper level of awareness. This is why it is often called psychic sleep/ Pratyahara or deep relaxation with inner awareness. In this borderline state between sleep and wakefulness, you naturally connect with the subconscious and unconscious layers of your mind.</p>
<p>Yoga Nidra meditation involves lying down comfortably while a guided instruction leads the session. There's no need for any physical activity or movement. Instead, Yoga Nidra focuses on turning our attention inward, guiding us through a journey between being awake and asleep. During this practice, the body naturally finds balance, the breath becomes steady, and we experience a profound sense of relaxation and surrender.</p>

<p>While it provides relaxation and rejuvenation, the goal of Yoga Nidra meditation reaches beyond mere rest. It aims to delve into the deeper layers of your mind, exploring the subconscious in a way that connects with your daily life. For instance, it creates a safe space to <a href="https://www.idanim.com/blog/handle-difficult-emotions-during-meditation-practice" target="_blank">confront uncomfortable emotions</a>, enabling you to tackle them calmly and thoughtfully when you're awake.</p>
<h2>What isn’t Yoga Nidra Meditation?</h2>
<p>People often assume that Yoga Nidra meditation is primarily a <a href="https://www.idanim.com/blog/complete-guide-sleep-meditation-for-better-sleep" target="_blank">sleep meditation</a> technique for achieving restful sleep because its name translates to "yogic sleep" and it involves lying down in a comfortable position. However, Yoga Nidra meditation is not intended to be a sleep practice. There's a subtle distinction you need to grasp before diving into its depths. To understand this profound state of consciousness, let's clarify what it isn't.</p>
<ul>
<li><p>First off, it's more than just relaxation. While it starts with unwinding the body, the ultimate goal isn't simply to relax. Instead, it's about staying aware and attentive, delving into your inner world while your body rejuvenates.</li>
<li><p>Guided visualizations play a part, sure, but they're not the main focus. While they help direct your thoughts inward, their aim differs from Yoga Nidra's goal of inner connection.</li>
<li><p>And no, it's not like dreaming either. Dreams keep your senses and mental processes buzzing, but in Yoga Nidra, the mind settles into a serene calm. It's a state between sleep and wakefulness, where the mind rests but remains alert.</li>
<li><p>Now, you might think Yoga Nidra meditation is just an extended Shavasana, the Corpse Pose in yoga. While lying down in Shavasana is a common position for Yoga Nidra, they're not the same. Shavasana is about physical and mental stillness, while Yoga Nidra is about a particular state of consciousness, a bridge between wakefulness and sleep. So, while Shavasana can complement Yoga Nidra, it's not a prerequisite.</li></ul></p>
<h2>Origin of Yoga Nidra</h2>
<p>Swami Satyananda Saraswati is indeed a pivotal figure in the popularization of Yoga Nidra, often referred to as the "father of Yoga Nidra." While he did not invent the practice, he significantly contributed to its development and adaptation for contemporary use, making it accessible and practical for modern society.
 In 1964, he founded the Bihar School of Yoga, where he systematized and disseminated various yogic practices, including Yoga Nidra.</p>
<p>Swami Satyananda took the ancient practice and structured it into a systematic and teachable form. His approach made it easier for people to understand and practice Yoga Nidra effectively. He authored numerous books, with "Yoga Nidra" being one of his most influential works. This book provided detailed guidance on the practice, philosophy, and benefits of Yoga Nidra.</p>
<p>He developed a standardized format for guided sessions, which helped practitioners achieve deep relaxation and meditation without needing extensive prior knowledge or experience in yoga. Swami Satyananda tailored Yoga Nidra to suit the needs of modern individuals, addressing common issues such as stress, insomnia, and overall mental health.</p>
<h2>Why is it called yogic sleep?</h2>
<p>Yoga Nidra meditation, also known as Psychic Sleep or Dynamic Sleep, is an ancient method of reaching a state of consciousness somewhere between being awake and asleep. It’s like drifting into a dreamy realm while staying aware of your inner self.</p>
<p>During Yoga Nidra meditation, we shift our attention from the outside world to our inner world, allowing our senses, intellect, and mind to unwind. This brings a deep sense of relaxation, where time and space seem to fade away. As our brain activity slows down, our body enters a healing mode. Surprisingly, just an hour of Yoga Nidra can offer the restorative benefits of a four-hour snooze!</p>
<p>To grasp Yoga Nidra, it helps to understand the three main states of consciousness:</p>
<p>1. <strong>Wakeful State:</strong> This is when our mind is tuned into the external world, using our senses to navigate and interpret what’s around us.</p>
<p>2. <strong>Dream State:</strong> Here, our mind wanders into the land of dreams, a realm between the outer and inner worlds.</p>
<p>3. <strong>Deep Sleep:</strong> In this state, our mind plunges into unconsciousness, completely disconnected from the outside world and even time itself.</p>
<p>During Yoga Nidra meditation, our body takes a break, but our mind stays alert. In this state, our consciousness is between being awake and asleep.</p>
<p>Think of it as a state where you're not fully asleep or awake. If you doze off, it’s not Yoga Nidra. If you’re wide-eyed, it’s not quite there either. Yoga Nidra is about being aware of both your conscious and unconscious mind simultaneously, offering a powerful therapy that cleanses your mind and brings you back to your natural, balanced self.</p>
<p>Practice this Yoga Nidra meditation for deep relaxation</p>
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<h2>What are the stages of Yoga Nidra Meditation?</h2>
<p>Yoga Nidra meditation typically involves various stages aimed at relaxing your body, mind, and emotions. While there may be slight differences in how it's taught and practiced, most sessions include these key steps:</p>
<p><strong>1.Relaxation:</strong> You start by bringing your body to a relaxed state free from any heavy thoughts and feelings.
<p><strong>2. Setting an Intention:</strong> You start by setting a purpose or intention for your practice, directing your focus towards a specific goal or desire.</p>
<p><strong>3. Body Awareness:</strong> Next, you gradually bring your attention to different parts of your body, tuning in to physical sensations and releasing any tension or discomfort.</p>
<p><strong>4. Breath Awareness:</strong> You then shift your <a href="https://www.idanim.com/blog/comprehensive-guide-anapanasati-meditation-benefits-&-practice" target="_blank">focus to your breath</a>, observing its natural rhythm and flow, using it as an anchor to calm the mind and deepen relaxation.</p>
<p><strong>5. Emotional Awareness:</strong> This stage involves acknowledging and accepting any emotions or feelings that arise without judgment, allowing them to come and go freely.</p>
<p><strong>6. Visualization:</strong> You may be guided through visualizations or imagery exercises, tapping into your imagination to create a sense of calm, positivity, or healing.</p>
<p><strong>7. Waking Up or Re-integration:</strong> Finally, you gently transition back to a state of wakefulness, slowly reconnecting with your surroundings and carrying the benefits of your practice into your daily life.</p>
<p>Each stage leads you into a state of deep relaxation, where you remain fully conscious yet deeply at ease—an in-between state of consciousness where profound healing and transformation can occur.</p>
<h2>5 Life-Changing Yoga Nidra Benefits For Your Overall Being</h2>
<p>Yoga Nidra can be as rejuvenating as sleep, providing your mind and body with profound relaxation and several powerful benefits for the mind, body, and spirit. While each person may experience growth, healing, and self-discovery differently, here are five common yoga nidra benefits:</p>
<p><strong>1. Helps Manage Stress and Anxiety</strong></p>
<p>Yoga Nidra meditation offers a unique way to deeply relax and rejuvenate the mind and body. By slowing down mental activities and balancing the nervous system, it provides a level of rest and relaxation that surpasses many other meditation techniques. This profound relaxation helps reduce stress, leading to better overall health.</p>
<p>Studies indicate that Yoga Nidra meditation enhances emotional self-regulation and lowers symptoms of stress and anxiety. This results in improved mood, quality of life, and <a href="https://www.idanim.com/blog/10-benefits-of-meditation-for-overall-wellbeing" target="_blank">overall well-being</a>. For instance, recent research found that Yoga Nidra was more effective than traditional meditation in reducing both mental and physical signs of anxiety, such as stress hormone levels, which can otherwise contribute to inflammation, heart issues, fatigue, stroke, sleep problems, and chronic pain.</p>
<p>Additionally, Yoga Nidra positively impacts heart rate variability (HRV), a key indicator of autonomic nervous system balance. It has been shown to shift the nervous system from a stressed to a relaxed state, whether practiced alone or following a yoga session. This shift enhances the body's ability to <a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">manage stress</a> and promotes a state of calm and equilibrium.</p>
<p>Practice this Yoga Nidra meditation for rest and stress reduction</p>
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<p><strong>2. Helps Manage Symptoms of Trauma & PTSD</strong>
<p>Yoga Nidra meditation benefits go beyond alleviating everyday stress, making it an effective approach for chronic stress and psychological issues like PTSD. Trauma can disrupt brain wave patterns, and practicing regular Yoga Nidra can help regulate these states.</p>
<p>For those experiencing PTSD, flashbacks, or persistent negative thoughts, staying present can be challenging. Yoga Nidra can aid in maintaining a presence. According to recent research, over 20 clinical studies highlight Yoga Nidra benefits, lowering blood pressure, enhancing heart health, and reducing mild stress, depression, and anxiety.</p>
<p>Practice this Yoga Nidra meditation and observe your thoughts without any distractions</p>
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<p><strong>3. Helps Reduce Pain and Release Tension</strong>
<p>Yoga Nidra benefits both mind and body. Yoga Nidra induces a state of deep relaxation, similar to the restorative stages of sleep. This relaxation helps to reduce the body's stress response, which can be a significant contributor to pain and tension. By slowing brain waves and promoting a restful state, practicing Yoga Nidra meditation helps release tension and reduce pain.</p>
<p>Practicing Yoga Nidra meditation regularly results in lower levels of stress hormones like cortisol, which are often elevated in people experiencing chronic pain. Reduced cortisol levels can lead to a decrease in inflammation and pain. Yoga Nidra increases body awareness, helping individuals identify and consciously release areas of tension in the body. This mindful awareness can prevent the build-up of stress and tension, thereby reducing pain over time.</p>
<p><strong>4. Helps Enhance Cognitive Abilities</strong>
<p>Yoga Nidra benefits the mind's capacity to absorb and recall information. Practicing Yoga Nidra meditation consistently creates a state of deep relaxation. It results in heightened awareness, making the subconscious mind highly receptive.</p>
<p>Yoga Nidra promotes harmony between the two hemispheres of the brain, fostering better communication and coordination. This balance can lead to improved cognitive functions, including creativity and logical thinking.</p>
<p>During Yoga Nidra meditation, the brain is in an optimal state to take in new information and strengthen memory retention. By promoting both deep relaxation and mental clarity, Yoga Nidra helps improve learning and recall, making it a powerful tool for enhancing cognitive function and overall mental well-being.</p>
<p><strong>5. Enhances Everyday Mindfulness</strong>
<p>Yoga Nidra, or yogic sleep, offers a multitude of benefits that extend into our daily lives. One of its key advantages is the enhancement of waking mindfulness. Practicing Yoga Nidra meditation regularly helps cultivate a deep sense of awareness, allowing us to be fully present in each moment without dwelling on the past or worrying about the future. </p>
<p>By entering a state of deep relaxation, we learn to <a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank">observe our thoughts</a> as they arise and let them go without judgment. This process fosters a more profound awareness that seamlessly integrates into our daily routines, leading to a heightened state of mindfulness when we are awake.</p>
<p>Through regular practice, Yoga Nidra helps us live more consciously and peacefully, embracing each moment with clarity and acceptance.</p>
<p>Yoga Nidra meditation is a powerful practice that offers profound benefits for both the mind and body. The simplicity of the practice makes it accessible to everyone, regardless of experience level. Through regular practice, you can cultivate a deeper awareness, foster mindfulness, and bring a greater sense of peace and balance into your daily life. Embrace Yoga Nidra as a valuable approach on your journey towards holistic health and personal growth.</p>
<p>Discover Yoga Nidra meditation with <a href="https://www.idanim.com" target="_blank">Idanim</a>, 100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Discover the practice of Yoga Nidra. Learn about Yoga Nidra meditation, its benefits, and how it can enhance your well-being.

During Yoga Nidra meditation, our body takes a break, but our mind stays alert. In this state, our consciousness is between being awake and asleep.

What is Yoga Nidra Meditation: Everything You Need to Know About Yogic Sleep

Comprehensive Guide to Anapanasati Meditation Benefits & Practice

<p>Did you know that we spend almost half of our waking hours lost in thought, not fully present in what we're doing? It's like we're in a dream-like state. But meditation can help us wake up from this mental fog. One common way to do this is by focusing on our breath.</p>
<p>Anapanasati meditation is the quintessential form of Buddhist meditation. It also finds its mention in ancient Hindu scriptures like the Vedas and Upanishads. We use our breath as an anchor to keep us rooted in the present moment amidst the constant stream of thoughts. In fact, the first 7 meditations mentioned in the Vigyan Bhairav Tantra, a collection of 112 techniques taught by Shiv Ji to Parvati Ji for self-discovery, are centered around mindfulness of breath.</p>
<p>So, when we feel like our minds are wandering, we can always return to our breath to bring ourselves back to the here and now. It's a simple yet powerful way to cultivate awareness and presence in our daily lives. In this blog, we will discover how Anapanasati meditation can cultivate a deeper sense of peace, clarity, and inner harmony in our lives.</p>
<h2>What is Anapanasati Meditation?</h2>
<p>Anapanasati meditation is a profound practice rooted in mindfulness, focusing on the observation of breath to nurture concentration and insight. The term "Anapanasati" originates from the Pali language, where "ana" signifies inhalation, "pana" denotes exhalation, and "sati" represents mindfulness, collectively translating to "mindfulness of breathing."</p>
<p>Anapanasati meditation offers a path to inner peace and self-discovery, guiding practitioners to journey inward, one mindful breath at a time. Through dedicated practice, individuals can unlock profound insights, leading to personal transformation and spiritual growth.</p>
<h2>What are the Benefits of Practicing Ananpanasati Meditation?</h2>
<p>Practicing Anapanasati meditation benefits our overall wellbeing in various ways. Here are some effective benefits of anapanasati meditation:</p>
<p>1. <strong>Cultivates Mindfulness:</strong> One of the major ways Anapanasati meditation benefits our wellbeing is that it fosters the growth of mindfulness by empowering individuals to cultivate acute awareness of the present moment, fostering a non-reactive approach to both inner <a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank"> thoughts</a> external stimuli.</p>
<p>2. <strong>Deepens Focus:</strong> Through the mindful observation of the breath, Anapanasati meditation benefits and cultivates concentration, known as samadhi, guiding practitioners into a state of singular absorption termed "jhana" or "meditative absorption."</p>
<p>3. <strong>Gains Insight into Impermanence:</strong> Anapanasati meditation benefits practitioners to attentively observe the breath and recognize the fleeting nature of all experiences, Anapanasati meditation facilitates a deeper understanding of the fundamental truths of existence. This journey leads to profound realizations about the transient nature of phenomena, the inherent dissatisfaction in clinging to them, and the absence of a fixed, independent self.</p>
<p> 4. <strong>Maintains Emotional Wellbeing:</strong> Anapanasati meditation benefits our minds by fostering a tranquil state of mind, <a href="https://www.idanim.com/stress-management" target="_blank">managing stress</a>, and aids in managing emotions by nurturing feelings of serenity, balance, and inner strength, empowering individuals to navigate life's trials with composure and resilience.</p>
<p>5. <strong>Better Sleep Quality:</strong> Enhancing both the quality and quantity of your sleep, the benefits of Anapanasati meditation contribute to better physical health by boosting circulation and alleviating stress on the body's circulatory system. This improved sleep pattern facilitates the removal of toxins from your body, ensuring a rejuvenated state during waking hours.</p>
<p>6. <strong>Relief from Worry/Fears/Difficult Emotions:</strong> In Buddhism, sorrow manifests in two forms: physical and mental. Physical sorrows stem from illness or injury, while mental sorrows arise from internal struggles. Anapanasati meditation offers a pathway to alleviate mental suffering, fostering a tranquil and composed state of mind that helps ease out <a href="https://www.idanim.com/blog/handle-difficult-emotions-during-meditation-practice" target="_blank">difficult emotions</a>, fears, anxieties, and mental anguish, thus paving the way for increased mental well-being and joy.
</p>
<p>7. <strong>Enhances Spiritual Awareness:</strong> Anapanasati meditation fosters the development of spiritual awareness by facilitating a direct encounter with the divine Self (Atman). It serves as a conduit for realizing one's true essence as Brahman/Atman/Purusha, as espoused by Hindu teachings. This practice facilitates a deeper connection with the inner self, unveiling a state of being that exists within but has yet to fully integrate into consciousness.</p>
<p>8. <strong>Helps Reach Nibbana:</strong> The aspiration for Nibbana isn't merely about extinguishing desires but also about realizing them. By letting go of attachment to the self, one transcends cravings for material possessions and relationships, shedding worries and fears along the way. Anapanasati meditation benefits by reaching a state beyond the cycles of arising and passing brings freedom from stress and concern, fostering a tranquil existence untouched by life's uncertainties.</p>
<h2>How to Practice Anapanasati Meditation Sutta (the original 16 steps)?</h2>
<p>Anapanasati Meditation Sutta comprises 16 steps, each focusing  on a different aspect of mindfulness and concentration. Mentioned below are the 16 steps for for mindful breathing practice according to the Buddha's Anapanasati Sutta:</p>
<p>1. While inhaling a long breath, recognize it as long.
While exhaling a long breath, recognize it as long.</p>
<p>2. When breathing in a short breath, acknowledge it as short. When breathing out a short breath, acknowledge it as short.</p>
<p>3. As you inhale, be aware of the entire body. As you exhale, be aware of the entire body.</p>
<p>4. While inhaling, relax the bodily formations. While exhaling, relax the bodily formations.</p>
<p>5. With each inhalation, experience joy or enjoyment. With each exhalation, experience joy or enjoyment.</p>
<p>6. Inhale to experience pleasure or well-being. Exhale to experience pleasure or well-being.</p>
<p>7. As you breathe in, observe your mental formations. As you breathe out, observe your mental formations.</p>
<p>8. Inhale to relax your mental formations. Exhale to relax your mental formations.</p>
<p>9. Observe the mind as you inhale. Observe the mind as you exhale.</p>
<p>10. Inhale to find satisfaction of mind. Exhale to find satisfaction of mind.</p>
<p>11. Compose the mind as you breathe in. Compose the mind as you breathe out.</p>
<p>12. Inhale to liberate the mind. Exhale to liberate the mind.</p>
<p>13. Contemplate impermanence with each inhalation. Contemplate impermanence with each exhalation.</p>
<p>14. Reflect on the fading away of clinging as you breathe in. Reflect on the fading away of clinging as you breathe out.</p>
<p>15. Meditate on the cessation of clinging as you inhale. Meditate on the cessation of clinging as you exhale.</p>
<p>16. Ponder relinquishment with each inhalation and exhalation.</p>
<h2>Common Challenges and How to Overcome Them When Practicing Anapanasati Meditation</h2>
<p>Encountering common hurdles in Anapanasati meditation is a natural part of the journey, with challenges like maintaining focus, physical discomfort, and grappling with wandering thoughts often arising. Beginners may struggle with staying attentive as their minds drift amidst external stimuli or internal musings. Patience becomes key in gently guiding the mind back to the breath without judgment or irritation.</p>
<p>Physical discomfort, whether in the form of body aches or restlessness, poses another obstacle. Counteracting this challenge involves finding a comfortable sitting position that supports an upright posture while still allowing relaxation. Utilizing cushions or chairs can provide added comfort and alleviate any bodily unease during meditation.</p>
<p>Moreover, the wandering thoughts present yet another common hurdle. Minds are prone to constant chatter, potentially diverting attention away from the present moment. Overcoming this obstacle entails observing these thoughts without attachment, gently refocusing attention back to the breath. By acknowledging and calmly redirecting focus, meditators can deepen their practice, fostering sustained concentration amidst the flux of thoughts.</p>
<h2>Incorporating Anapasati in Daily Life</h2>
<p>Integrating Anapanasati into daily routines offers a potent method for nurturing mindfulness and staying present throughout the day. Begin by dedicating a few moments each morning to sit quietly, focusing on the breath. This ritual grounds you and establishes a clear intention for the day ahead. As challenges arise during the day, return to the breath as a <a href="https://www.idanim.com/blog/why-meditation-anchor-important-mindfulness-meditation-practice" target="_blank">steady anchor</a>, whether facing work stress or waiting in line at the store. By tuning into the breath, we reel ourselves back to the present moment, steering away from distractions and worries.</p>
<p>Another approach to infusing Anapanasati into everyday life involves practicing conscious breathing during ordinary tasks like walking or eating. While strolling, for instance, we can become aware of our breath while walking. Know if it is short or long, fast or slow, fostering a profound connection with the body and surroundings. This simple act deepens our presence in the moment, enriching our overall experience of the present.</p>
<p>Discovering the transformative potential of Anapanasati meditation can spark remarkable shifts in our daily lives. By consistently tuning into our breath, we nurture a profound mindfulness that infuses all moments. This journey enables us to dwell entirely in the present, releasing past concerns and future fears, and embracing the richness of the here and now.</p>
<p>Discover Anapanasati meditation with <a href="https://www.idanim.com/" target="_blank">Idanim</a>,100% free meditation app from India. Practice LIVE and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Explore the practice of Anapanasati meditation, breath awareness, and unlock anapanasati meditation benefits step by step

Anapanasati Meditation: Benefits & Practice Guide

Explore the profound practice of Anapanasati meditation(mindfulness of breath) & embark on a transformative journey towards heightened awareness.

The Beginner’s Guide to Anapanasati Meditation 

Power of Mindfulness for Inner Peace & Wellbeing ft. Zoe Kanat

<p>Welcome to a journey of self-discovery and inner transformation! In this session, <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a>, the co-founder of Idanim engages in a thoughtful conversation with <a href="https://www.idanim.com/meditation-teachers/zoe-kanat" target="_blank">Zoe Kanat</a>, one of the mindfulness teachers at Idanim. With over 25 years of dedicated practice in meditation, specialising in yoga nidra meditation, coupled with her expertise as a trained yoga instructor and psychotherapist, Zoe brings a wealth of wisdom and experience to this conversation. Join us, as we explore the transformative power of mindfulness for cultivating inner peace and holistic wellbeing.</p>
<h2>Tell Us About Your Mindfulness Journey</h2>
<p>Zoe Kanat's journey into mindfulness and meditation began in her early 20s when she was a student, initially drawn to yoga for its physical aspects. However, it wasn't until she became a mother and experienced postnatal depression that she truly delved into the deeper dimensions of these practices. One pivotal moment occurred when, amidst her stress and anxiety, she found a brief respite of clarity and calm, which she recognized as a moment of presence and mindfulness.</p>
<p>This revelation sparked her curiosity and led her to explore meditation and mindfulness further. As she continued her studies and work as a Yoga Nidra meditation specialist, therapist and counselor, she delved deeper into these practices, seeking to understand and replicate that sense of peace she had briefly experienced.</p>
<p>Through a serendipitous encounter with teachers of Yoga Nidra meditation, a form of guided meditation, Zoe found herself drawn into a transformative journey. She didn't actively seek out Yoga Nidra meditation; rather, it found her, leading her to become a passionate advocate and eventually a teacher of the practice.</p>
<h2>Can You Share How You Got into Yoga Nidra Meditation?</h2>
<p>Zoe recounts her first encounter with Yoga Nidra meditation during a silent meditation retreat, where she experienced an unprecedented depth of consciousness, entering what is known as the "fourth state" or Turiya. This state of profound relaxation and awareness is difficult to describe, yet readily accessible through the guided practice of Yoga Nidra meditation.</p>
<p> Zoe elaborates on the remarkable parallels between Yoga Nidra meditation and deep sleep, with practitioners entering brainwave states akin to those induced during coma for healing purposes. Despite its brevity, a session of Yoga Nidra meditation can leave one feeling as though they've enjoyed a full night's rest, offering a profound sense of rejuvenation and energy without the accompanying anxiety of caffeine.</p>
<p>The <a href="https://www.idanim.com/blog/what-are-the-benefits-of-yoga-nidra-meditation" target="_blank">benefits of Yoga Nidra</a> meditation are manifold, ranging from physical relaxation and tension release to the balancing of the nervous system and reduction of stress hormones like cortisol. Moreover, regular practice can enhance creativity, intuition, and memory, offering a holistic approach to mental and emotional wellbeing.</p>
<h2>What kind of changes have you observed in yourself since you’ve started meditation?</h2>
<p>Since starting meditation, Zoe has observed profound changes within herself. Firstly, she has developed a deeper sense of self-acceptance, appreciating herself for who she truly is, flaws and all. Through this self-acceptance, she has uncovered the inherent beauty within herself and others. </p>
<p>Moreover, Zoe has learned to navigate challenges with greater ease, approaching them with a newfound openness and resilience. She finds herself communicating more openly and reactively, fostering deeper connections with others.</p>
<p>Additionally, Zoe's capacity for gratitude has expanded exponentially. She finds joy in the simplest pleasures of life, experiencing a sense of richness and abundance beyond material wealth. However, Zoe highlights the misconception that meditation is a quick fix for life's problems. She emphasizes that its effects are subtle and gradual, manifesting in moments of unexpected happiness and newfound perspectives on life's challenges. Overall, Zoe's journey with meditation has been transformative, leading her to embrace life with greater joy, gratitude, and resilience.</p>
<h2>What is Your Advice/Tips for People Starting their Meditation Journey?</h2>
<p>Zoe shares profound insights into the practice of meditation. She emphasizes the importance of understanding the underlying motivation for meditation, urging practitioners to continuously remind themselves of why they embarked on this journey in the first place.</p>
<p>Zoe acknowledges the challenges of establishing a meditation routine but advises approaching the practice with compassion and self-love, rather than forcefulness or criticism. She highlights the sacred and meaningful nature of meditation, emphasizing its transformative potential not only for oneself but also for the world at large.</p>
<p>Zoe's wisdom reminds us that by cultivating mindfulness, we are not only nurturing our own well-being but also contributing positively to the collective consciousness, thus fostering positive change in the world.</p>
<h2>What are some common misconceptions about meditation?</h2>
<p>Zoe provides valuable insights into common misconceptions about meditation. Zoe emphasizes that the idea of clearing the mind completely is a myth that often deters people from practicing meditation. Many struggle with the misconception that they must achieve a state of thoughtlessness, which can seem impossible. Zoe reassures that meditation is for everyone, regardless of their ability to sit still or quiet their mind.</p>
<p>Another misconception discussed is the expectation of sitting in a specific posture, such as the stereotypical Lotus position. Zoe highlights that while this posture can be beneficial, it's not necessary. Practitioners can find comfort and support in various positions, including sitting in a chair or against a wall.</p>
<p>Furthermore, there's a misconception that meditation is inherently religious. However, Raman and Zoe clarify that meditation is a practice found across cultures and traditions, and it transcends religious boundaries. They emphasize that being spiritual does not equate to being religious; rather, meditation is about acknowledging the significance and meaning of the practice in one's life.</p>
<h2>Why should one meditate?</h2>
<p>Zoe highlights the escalating challenges of modern life—stress, anxiety, and a relentless pace—that confront individuals seeking balance and inner peace. Drawing from her extensive experience, she emphasizes the enduring value of mindfulness as a transformative tool. She underscores how mindfulness is not just a fleeting trend but a lifelong skill that empowers individuals to navigate life's complexities with clarity and resilience. From enhancing communication and fostering deeper connections to experiencing greater joy and fulfillment, mindfulness emerges as a gateway to a more enriched existence.</p>
<p>The heartfelt exchange between Raman Mittal and Zoe is a powerful testament to the timeless importance of mindfulness amidst the whirlwind of modern life. As we navigate the complexities of an ever-evolving world, their words resonate as a gentle invitation for each of us to embark on our own journey towards inner peace and holistic well-being.</p>
<p>Watch the full conversation here.</p>
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<p>Our podcast series, <a href="https://www.idanim.com/idanim-inspirations" target="_blank">Idanim Inspirations</a>, dives into enlightening conversations with spiritual leaders exploring their remarkable journeys toward mindfulness. Here, we share the profound insights and life-changing experiences that have guided them on their paths. Through these conversations, we uncover insights and experiences, offering enlightenment and inspiration for all. Get ready to discover a wellspring of inspiration and wisdom as we bring these conversations to your screen.</p>.

<p>Idanim Inspirations is now available on our app. Check out the full interviews, along with other mindfulness practices.</p>
<p>Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


Watch Zoe Kanat as she shares insightful tips on how to cultivate self-compassion, intentional living, and self-improvement.

Zoe highlights the escalating challenges of modern life—stress, anxiety, and a relentless pace—that confront individuals seeking balance and inner peace.

The Benefits of Vipassana Meditation and How to Get Started

Explore the complete guide to Vipassana meditation, covering its origin, techniques, and benefits for peace, stress relief, and emotional health.

Complete Guide to Vipassana Meditation and Its Benefits

Vipassana meditation helps increase your awareness and understanding of your thoughts, emotions, and physical sensations. This can lead to a better understanding of yourself.

A Complete Guide to Vipassana Meditation and Its Benefits

Power of Om: Benefits of Om Chanting & How to Do it The Right Way

<p>Have you ever found yourself chanting the timeless mantra "Aum/Om" during yoga or meditation? If yes, you may have experienced a ray of positive energy and calm. Om chants are simple yet powerful sounds with a wealth of significance and benefits that have resonated through cultures and civilizations for thousands of years.</p>
<p>When we chant Om, we're tapping into something profound – the very essence of the universe itself. It's not just a sound; it's a mantra, a vibration that resonates deep within us, connecting us to the universal energy surrounding and permeating everything. 
Welcome to our exploration of Om chanting meditation, where we delve into this ancient practice and uncover Om chanting benefits, its significance, and the correct way to do Om chanting meditation.</p>
<h2 id= "What-is-Om?">What is Om?</h2>
<p>Aum, popularly referred to as ‘Om,' is a special sound that is more than just noise. It's like the heartbeat of the universe. It is believed that the sacred om chanting originated with the creation of this universe. It has been chanted by sages, yogis, and spiritual seekers for thousands of years.</p>
<p>Chanting Om isn't just a practice; it's a journey to understand life and profound enlightenment. When we say it over and over, it feels like we're tuning into the universe's vibes and the cosmic rhythm. We start feeling like we're a part of everything around us. Practicing om chanting helps us lead to transcendence, making us feel connected to everything.</p>
<h2 id="Where-did-Om-originate-from?">Where did Om originate from?</h2>
<p>The syllable "Om" holds a profound significance deeply rooted in ancient Hindu texts, particularly the Upanishads. These sacred scriptures, including the Mundaka, Mandukya, Svetasvatara, and Katha Upanishads, explore various interpretations and theories regarding the meaning and essence of Om.</p>
<p>In the Mundaka Upanishad, Om is depicted as imperishable, existing across all dimensions of time – past, present, future – and even transcending time itself. It signifies a timeless essence, omnipresent and eternal.</p>
<p>The Mundaka Upanishad uses a powerful analogy to describe the relationship between Om, the soul, and Brahman, the ultimate reality. Om is compared to a bow, the soul to an arrow, and Brahman to the target. This metaphor beautifully encapsulates the idea of Om as a tool for spiritual alignment, guiding the soul towards union with the divine.</p>
<p>In the Svetasvatara Upanishad, Om is referred to as fire hiding in wood, ready to change things when lit. This shows how powerful Om can be. This shows the transformative power of Om – like fire sparked from friction; it has the capacity to ignite spiritual awakening and enlightenment.</p>
<p>The Upanishads describe Om in different ways, showing its powerful and omnipresent energy. It's not just a sound; it's the very core of existence. Om helps connect our soul to the divine world, making it a vital part of our spiritual growth.</p>
<h2 id="What-is-the-significance-of-Om-chanting?">What is the significance of Om chanting?</h2>
<p>The sacred syllable, ‘Om’ or 'Aum' comprises three letters. Om chanting represents the essence of existence itself. Each component of Om corresponds to a distinct aspect of consciousness, unveiling layers of understanding about our inner world.</p>
<p>The first letter, 'A' symbolizes the waking state of consciousness, where our minds are alert and engaged with the external world. It signifies activity, movement, and the beginning of creation. As we practice Om chanting, we connect with the vibrancy of life and the energy that propels us forward.</p>
<p>The second letter, 'U' represents the dream state of consciousness, where our minds wander into a state of imagination and possibility. It embodies transition and fluidity, inviting us to explore the depths of our subconscious minds. Practicing Om chanting allows us to tap into the creative forces that shape our dreams and aspirations.</p>
<p>The third letter, 'M', signifies the deep sleep state of consciousness, where our minds find rest and rejuvenation. It represents stillness, tranquility, and the dissolution of boundaries. When we do Om chanting, we enter into a state of profound peace and inner calm, embracing the silence within.</p>
<p>Yet, the journey of Om chanting doesn't end here. Beyond the three letters lies a deeper truth—the silence that follows the Om chants. This silence symbolizes a 'fourth state' known as ‘Turiya’ in Sanskrit—a state of pure consciousness beyond the realm of waking, dreaming, and deep sleep. It is the ultimate state of awareness, where the boundaries of the self dissolve, and we merge with the universal consciousness.</p>
<h2 id="What-is-Om-Chanting-Meditation?">What is Om Chanting Meditation?</h2>
<p>Om chanting meditation is a practice that involves the rhythmic repetition of the sacred sound "Om,” or "Aum." This simple meditation technique holds immense significance in various spiritual traditions.</p>
<p>During Om chanting meditation, as we chant the syllables O-M, or A-U-M, we tap into the earliest vibration of the universe. With each exhalation, the sound reverberates through our being, creating a deep resonance that connects us to the very essence of creation.</p>
<p>The vibrations produced by the Om chanting travel from the pelvis up to the crown of the head, filling every cell with powerful energy. This energy not only empowers us but also induces a sense of tranquility and serenity.</p>
<p>When you practice Om chanting meditation, you can either say Om out loud or silently in your mind. The goal is to only focus on the sound and how it feels inside you. This helps calm your mind and stops it from jumping around with many different thoughts, which can happen during meditation sometimes.</p>
<p>When practiced correctly, Om chanting meditation becomes more than just a vocal exercise; it becomes a journey inward, a path to inner peace and spiritual awakening. By immersing ourselves in the vibration of Om chanting, we align our individual consciousness with the universal consciousness, experiencing a profound sense of unity and interconnectedness.</p>
<h2 id="5-Amazing-Om-Chanting-Benefits">5 Amazing Om Chanting Benefits</h2>
<p>Practicing Om chanting meditation can have numerous physiological and psychological self-healing benefits for our physical, mental, and emotional well-being. Here are some of the incredible Om chanting benefits you may experience:</p>
<ul>
<li><p><strong>Helps Calm The Mind:</strong> One of the primary Om chanting benefits is its ability to calm the mind. As you chant Om, the rhythmic repetition of the sacred sound helps to clear away mental clutter, much like tidying up a messy room. This mental decluttering allows for clearer thinking and better decision-making. Just as sitting in a clean and tidy room brings a sense of peace and relaxation, chanting Om helps to create a similar atmosphere within the mind, fostering a state of tranquility and calmness.</li>
<li><p><strong>Helps Regulate the Nervous System:</strong> One of the Om chanting benefits includes its profound impact on the nervous system. By engaging in Om chanting meditation, we activate the parasympathetic nervous system, which plays a crucial role in our body's ability to rest, recover, and heal. This activation promotes relaxation and reduces stress, allowing us to experience a deep sense of calmness and tranquility. Om chanting stimulates the vagus nerve, a key component of the parasympathetic nervous system, further enhancing our ability to relax and improve our overall mental well-being. Through regular practice of Om chanting, we can regulate our nervous system, leading to a greater sense of balance, harmony, and inner peace.</li>
<li><p><strong>Surround Yourself with Positive Energy:</strong> Chanting the sacred mantra Om offers a gateway to experiencing the vibratory essence of existence itself. Through consistent practice of Om chanting meditation, you can attune yourself to the subtle yet pervasive energy that permeates all aspects of life. By immersing yourself in the rhythmic repetition of Om, you can deepen your connection to these primal vibrations, fostering a profound sense of alignment and harmony with the universe.</li>
<li><p><strong>Helps Balance Hormones:</strong> Practicing Om chanting benefits the ability to balance hormones within the body. By engaging in this ancient practice, the vibrations produced by chanting Om resonate throughout the body, promoting harmony and balance within our hormonal system. This can lead to healing and regulation of hormone levels, fostering a state of equilibrium and well-being.</li>
<li><p><strong>Helps Manage Stress and Anxiety:</strong> Practicing Om chanting benefits the ability to reduce or <a href="https://www.idanim.com/stress-management" target="_blank">manage stress</a> and <a href="https://www.idanim.com/blog/how-mindfulness-helps-in-dealing-with-anxiety-and-depression" target="_blank">anxiety</a>. When we engage in Om chanting meditation, the rhythmic repetition of the sacred sound induces a sense of calmness and relaxation. The vibrations produced by chanting Om have a soothing effect on the nervous system, helping to alleviate tension and promote a state of inner peace. By focusing our attention on the sound of Om, we can quiet the mind and release accumulated stress, allowing us to experience a greater sense of tranquility and emotional well-being.</li></ul></p>
<h2 id="How-to-Practice-Om-Chanting-Meditation?">How to Practice Om Chanting Meditation?</h2>
<p>Om chanting meditation is a beautiful way to connect with the divine energy surrounding us. While there are no strict rules, understanding how to produce its sound can enhance your experience.</p>
<p>Om symbolizes the universe's creation, preservation, and dissolution, resonating through the body's energy centers known as chakras. To practice om chanting meditation effectively, start by finding a quiet space where you won't be disturbed. <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">Maintain a good posture</a>, and start chanting.</p>
<p>Begin the sound at your solar plexus chakra, emphasizing the "A" sound. Let the "U" sound move through your heart, throat, and third eye chakras as you continue your Om chanting. Finally, let the sound dissolve at your crown chakra, completing the Om chants with the "M" sound.</p>
<p>Hold the "U" sound a bit longer as it passes through each chakra, and end with the "M" sound as your exhale ends. Chanting for around 15 minutes can be beneficial for a meaningful meditation session.</p>
<p>Incorporating the practice of Om chanting into your daily meditation routine can lead to remarkable benefits for your overall well-being. This simple yet powerful practice has the potential to cultivate positivity, tranquility, and mental balance while also helping to alleviate stress and dispel negative thoughts. So, whether you're seeking inner peace, relaxation, or <a href="https://www.idanim.com/blog/spiritual-books-awakening-journey" target="_blank">spiritual growth</a>, embracing Om chanting as a regular part of your meditation journey can be a transformative step towards a more harmonious and fulfilling life. Start chanting Om today and unlock the countless blessings it has to offer on your path to holistic wellness.</p>
<p>You can start by practicing the following Om chanting meditations on Idanim:</p>
<ul>
<li><p><a href="https://s20v7.app.link/share-link?courseId=63bc6aa4b57525401a794251" target="_blank">AUM Chants for Inner Peace</a></li>
<li><p><a href="https://s20v7.app.link/share-link?courseId=6501f252cf41ec246bd4d4c0" target="_blank">AUM (OM) Chanting Dhyana</a></li></ul></p>
<p>Practice Om chanting meditation with <a href="https://www.idanim.com/"target="_blank">Idanim</a>, the only meditation app from India that is 100% free. Practice live and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl"target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9"target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.


Practice Om/AUM chanting meditation and uncover its several benefits for your overall well being.

Explore the Power of Om Chanting: Benefits & Technique

Om is depicted as imperishable, existing across all dimensions of time – past, present, future – and even transcending time itself.

The Complete Guide to Sleep Meditation for Better Sleep

<p>Are you tired of tossing and turning at night, unable to quiet your mind and get the rest you need? You're not alone. Many of us struggle with sleepless nights, especially after a busy and stressful day.</p>
<p>Proper sleep is essential for our <a href="https://www.idanim.com/blog/10-benefits-of-meditation-for-overall-wellbeing" target="_blank">overall health and well-being</a>, impacting everything from our physical health to our mental clarity and emotional resilience. Yet, a good night's sleep can often feel like a luxury rather than a necessity. But fear not because there's a simple solution that might just change the way you sleep forever: sleep meditation.</p>
<p>Imagine being able to let go of all your worries and drift off into a peaceful slumber effortlessly. That's the power of sleep meditation, a proven night meditation technique that can help you relax your mind and body, paving the way for a restful night's sleep.</p>
<p><strong>But can we meditate at night?</strong> How exactly does night meditation work? And what are the benefits of incorporating meditation before sleep into your bedtime routine? In this blog, we'll explore the science behind sleep meditation, uncover its many benefits, and give you practical tips to help you get started on maintaining a healthy sleep routine. So grab your favorite cozy blanket, dim the lights, and let's dive into the world of sleep meditation.</p>
<h2>What is sleep meditation?</h2>
<p>For many people, meditation has become a go-to practice for improving their overall well-being, which also includes sleep quality. Whether it's done in the morning, afternoon, or evening, meditation has been shown to lower blood pressure and activate the parasympathetic nervous system, which helps us relax.</p>
<p>However, there's a specific type of practice that involves meditating before sleep to tap into the relaxation benefits of mindfulness and prepare the mind and body for a restful night's sleep.</p>
<p>By practicing sleep meditation before hitting the hay, you can take advantage of this natural physiological response and optimize your chances of getting a good night's rest.</p>
<p>Sleep meditation typically involves guided meditation sessions, relaxation exercises, deep breathing techniques, and visualization exercises designed to quiet your thoughts and induce a state of relaxation conducive to sleep.</p>
<p>The aim of sleep meditation is to help you let go of the stresses and worries of the day, quiet the mind chatter that can keep you awake, and create a sense of inner peace and calmness that allows you to drift off into a restful sleep more easily. Meditation before sleep is not about forcing yourself to sleep but rather creating the right conditions for sleep to naturally occur.</p>
<h2>Why is quality sleep important for our health?</h2>
<p>Quality sleep is essential to your health for a multitude of reasons, serving as the cornerstone of overall well-being and vitality. During sleep, your body undergoes crucial processes that repair and rejuvenate tissues, consolidate memories, and regulate hormones.</p>
<p>Without adequate rest, your cognitive functions, mood stability, and immune system can suffer, leaving you vulnerable to various health issues ranging from impaired concentration and irritability to increased risk of chronic diseases like diabetes, obesity, and cardiovascular problems. Moreover, quality sleep plays a vital role in maintaining a healthy weight, as lack of sleep disrupts the balance of hunger hormones, leading to cravings and overeating.</p>
<h2>Can sleep meditation help with quality sleep?</h2>
<p>Yes, meditation can indeed help with sleep, and sleep meditation is specifically designed to promote relaxation and induce a state of calmness that makes it easier to fall asleep and stay asleep throughout the night. Here are some of the benefits of incorporating sleep meditation into your bedtime routine:</p>
<ul>
<li><p><strong>Relaxation:</strong> Sleep meditation techniques, such as deep breathing exercises and progressive muscle relaxation, help relax the body and calm the mind, making it easier to let go of stress and tension accumulated throughout the day.</li>
<li><p><strong>Increased serotonin levels:</strong> Meditation before sleep can boost serotonin levels in the brain, which is a precursor to melatonin, the hormone responsible for regulating sleep-wake cycles.</li>
<li><p><strong>Reduced heart rate:</strong> Engaging in sleep meditation before bed can help lower your heart rate, signaling to your body that it's time to relax and unwind.</li>
<li><p><strong>Activates sleep control centers in the brain:</strong> Certain sleep meditation practices activate parts of the brain associated with sleep cycles, helping to regulate your body's internal clock and promote deeper, more restorative sleep.</li>
<li><p><strong>Reduced anxiety and racing thoughts:</strong> By focusing on the present moment and gently redirecting your attention away from worries and distractions, sleep meditation can help <a href="https://www.idanim.com/blog/how-mindfulness-helps-in-dealing-with-anxiety-and-depression" target="_blank">alleviate anxiety</a> and quiet the mind, making it easier to drift off to sleep.</li>
<li><p><strong>Enhanced mood and emotional well-being:</strong> Sleep meditation can have a positive impact on mood and emotional health by reducing feelings of irritability, frustration, and agitation often associated with sleep disturbances.</li>
<li><p><strong>Better stress management:</strong> By teaching you how to cultivate a sense of inner peace and resilience in the face of stress, sleep meditation can help you <a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">manage stress more effectively</a>, leading to overall improvements in mental and physical health.</li></ul></p>
<h3>Top sleep meditation techniques for better sleep</h3>
<p><a href="https://www.idanim.com/blog/meditation-before-bed-reduce-insomnia-and-get-sound-sleep" target="_blank">Meditation for better sleep and beating insomnia</a> can encompass a variety of techniques, each with its own unique benefits and qualities. Here are some effective techniques to incorporate into your meditation routine for improved sleep:</p>
<strong>1. Body scan meditation</strong>
<p>Body scan meditation can be an effective night meditation technique for promoting better sleep by redirecting your attention away from worrying thoughts and towards your body.</p>
<p>In this practice, you focus on noticing the sensations in each part of your body without trying to change them. Starting from your head and moving down to your toes, you'll become aware of sensations like heaviness, tension, tingling, temperature, and tightness.</p>
<p>With each body part, you'll be guided to gently relax and release tension by breathing into that area. By practicing body scan meditation before sleep, you can quiet your mind, release physical tension, and prepare yourself for a restful night's sleep.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=6408f4efb57525401a7942a4" target="_blank">body scan</a> night meditation to foster peace and silence before bedtime</p>
<strong>2. Visualization</strong>
<p>Visualization can be a powerful way to promote better sleep and relaxation. By imagining a peaceful scene, such as a tranquil beach or a serene forest, you can enter a trance-like state similar to what is induced in hypnosis.</p>
<p>As you visualize this peaceful scene, allow your worrying thoughts or any other thoughts to pass by like clouds in the sky or leaves floating down a river. With each passing thought, your body will soften and relax, and you will naturally begin to breathe more deeply.</p>
<p>This is one of the night meditation practices that helps quiet the mind, reduce anxiety, and create a sense of inner calm conducive to falling asleep easily. Incorporating visualization as meditation before sleep can help you release stress and tension, allowing you to drift into a restful and rejuvenating sleep.</p>
<p>This night meditation will help you experience deep relaxation and calmness before bedtime</p>
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<strong>3. Breath meditation</strong>
<p>Breathing meditation can be used as an effective meditation before sleep by harnessing the intimate connection between you and your breath. By consciously slowing down and lengthening the breaths, you can effectively calm your body and induce a sense of relaxation.</p>
<p>One particularly effective technique to use is the 4-7-8 breathing method, which involves inhaling for a count of 4, holding the breath for a count of 7, and exhaling for a count of 8. This deliberate elongation of the exhale triggers the body's relaxation response, promoting a state of calm conducive to high-quality sleep.</p>
<p>Incorporating breathing meditation into your night meditation routine can help release tension, reduce stress, and improve overall sleep quality, allowing you to wake up feeling refreshed and rejuvenated.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=6535ff9ecf41ec246bd4d4f1" target="_blank">4-7-8 breath meditation</a> as a calming meditation before sleep.</p>
<strong>4. Loving-kindness meditation</strong>
<p>A night meditation focused on loving-kindness can be a powerful practice that cultivates feelings of gratitude, compassion, and patience towards oneself and others. By focusing on gratitude and extending loving kindness to oneself, this meditation can help calm the mind and promote relaxation, leading to improved sleep quality.</p>
<p>To practice gratitude as a night meditation, begin by bringing to mind someone you care about deeply and silently repeat phrases such as "May you be happy, may you be healthy, may you be at peace." Visualize sending these positive intentions to yourself, acknowledging your worthiness of love and kindness.</p>
<p>By practicing loving-kindness meditation before sleep, you can create a sense of emotional well-being and contentment that can help you drift off to sleep peacefully.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=652daf3acf41ec246bd4d4e8" target="_blank">Metta (Loving-Kindness) Meditation</a> before sleep to cultivate gratitude and compassion before dozing off.</p>
<strong>5. Humming Meditation</strong>
<p>Humming meditation is a simple night meditation technique to improve sleep quality and induce a state of relaxation. By extending the exhale and allowing the diaphragm to soothe the vagus nerve, humming stimulates the parasympathetic nervous system, promoting rest and relaxation. This gentle practice not only calms the mind but also helps to ground and focus attention during meditation.</p>
<p>To begin a humming meditation before sleep, find a quiet and comfortable place to sit or lie down. Close your eyes and take a moment to tune into your body and emotions. Take a deep  breath, and start to hum (like a bee) as you exhale. Feel the vibration resonate within your body and notice how it soothes and centers your mind.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=6408f1d3b57525401a7942a3" target="_blank">Humming meditation</a> before sleep and feel relaxed and calm for a deep slumber.</p>
<h2>5 tips to maintain proper sleep hygiene</h2>
<p>Sleep hygiene is a science-backed practice to help create the ideal conditions for healthy sleep. Improving sleep hygiene is essential for getting a restful night's sleep and maintaining overall well-being. Here are some tips to help you establish better sleep habits:</p>
<ul>
<li><p><strong>Stick to a consistent sleep schedule:</strong> Go to bed and wake up at the same time every day, even on weekends. Consistency helps regulate your body's internal clock and improves the quality of your sleep.</li>
<li><p><strong>Create a relaxing bedtime routine:</strong> Establish a calming pre-sleep routine to signal to your body that it's time to wind down. This could include activities such as reading, taking a warm bath, practicing relaxation techniques like deep breathing or meditation, or listening to soothing music.</li>
<li><p><strong>Limit exposure to screens before bed:</strong> The blue light emitted by smartphones, tablets, and computers can disrupt your sleep-wake cycle. Avoid screens at least an hour before bedtime, or use blue light-blocking glasses or filters to minimize their impact.</li>
<li><p><strong>Watch what you eat and drink:</strong> Avoid consuming caffeine, nicotine, and alcohol close to bedtime, as they can interfere with your ability to fall asleep and stay asleep. Additionally, avoid heavy meals and spicy or acidic foods, which can cause discomfort and disrupt sleep.</li>
<li><p><strong>Limit naps:</strong> While short naps can be beneficial for some people, especially if they're feeling tired during the day, long or irregular naps can interfere with nighttime sleep. If you need to nap, try to keep it short (20-30 minutes) and avoid napping late in the day.</li></ul></p>
<p>Sleep meditation is an effective way that can significantly improve your sleep quality and overall well-being. By incorporating the mentioned techniques for meditation before sleep, you can calm your mind, relax your body, and prepare yourself for a restful night's sleep. With consistent practice and patience, you can harness the benefits of sleep meditation to enjoy better sleep and wake up feeling refreshed and rejuvenated each day.</p>
<p>Discover <a href="https://www.idanim.com/sleep-meditation" target="_blank">Sleep Meditation</a> with <a href="https://www.idanim.com/" target="_blank">Idanim</a>, the only meditation app from India that is 100% free. Practice live and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9"> Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Practice sleep meditation with proven techniques and tips to enhance your sleep quality and wake up refreshed.

Sleep meditation is not about forcing yourself to sleep but rather creating the right conditions for sleep to naturally occur.

Top 6 Books on Spirituality for Your Awakening Journey

<p>Many of us find ourselves drawn to the path of spirituality as we seek guidance and enlightenment along our journey. And what better way to embark on this journey than through the pages of insightful books?</p>

<p>Welcome to a realm where ancient wisdom meets modern insight, where the literature holds the potential to ignite profound shifts within your very being. The journey of spiritual awakening is a deeply personal one, and the books you choose to accompany you play a crucial role.</p>

<p>In the vast sea of spiritual literature, it can be daunting to find the texts that resonate most deeply with your soul. Fear not, for we've curated a selection of top spiritual books that promise to be more than mere companions—they are beacons of light guiding the path to self-discovery and inner understanding. </p>

<p>In this blog, we'll explore some of the transformative spiritual literature. From renowned authors to hidden gems, we'll uncover the top books, each one a treasure trove of wisdom waiting to guide you on your spiritual awakening journey.</p>
<h2>What is Spirituality?</h2>
<p>Spirituality is like taking a plunge into an endless ocean. It's not just about what you see on the surface—it's about diving deeper into yourself. Imagine life as the waves, always moving and changing. But spirituality encourages you to explore beyond the surface.</p>

<p>As you dive beneath the waves, you enter into a world of stillness and quiet. Here, you ask big questions: Who am I? What is my purpose? How do I fit into the vastness of everything around me? Sometimes, this journey feels like navigating through unknown territory.</p>

<p>But the journey is worth it. It brings a sense of deep peace and fulfillment that goes beyond anything else. Unlike following a set path like in religion, spirituality lets you find your own way. It's your personal adventure to discover who you are and find enlightenment along the way.</p>
<h2>Why should you read books on Spirituality?</h2>
<p>Here are a few compelling reasons why you should consider diving into the world of spiritual literature:</p>
<ul>
<li><p>Reading spiritual books can deepen your understanding of yourself and your inner workings. By exploring concepts such as mindfulness, self-compassion, and emotional intelligence, these books invite you to embark on a journey of self-discovery, helping you gain insight into your thoughts, emotions, and behaviors.</p></li>
<li><p>Spiritual books often address themes of emotional awareness and regulation, teaching readers strategies for <a href="https://www.idanim.com/blog/handle-difficult-emotions-during-meditation-practice" target="_blank">managing difficult emotions</a>. Research suggests that regular practice of these techniques can lead to improved emotional resilience and overall psychological health.</p></li>
<li><p>Spiritual books are written by seasoned practitioners and experts in the field who have dedicated their lives to understanding the intricacies of the mind and the practice of spirituality. By reading their works, you gain access to a wealth of knowledge and insights distilled from years of experience and study.</p></li></ul>
<h2>Top Spiritual Books You Should Read</h2>
<h3>1. The Power of Now: A Guide to Spiritual Enlightenment by Eckhart Tolle</h3>
<p>The Power of Now by Eckhart Tolle is a remarkable and widely acclaimed guide to embracing the present moment fully. Tolle takes readers on a profound journey into the depths of the mind, unraveling the complexities of thought and consciousness while emphasizing the immense power found in living in the 'Now.'</p>
<p>What makes this book truly exceptional is Tolle's ability to convey deep insights in a clear and straightforward manner, making them accessible to readers of all backgrounds. Through his words, he offers practical strategies to liberate oneself from the constraints imposed by the mind, empowering individuals to live more authentically and joyfully.</p>
<p>For those embarking on a spiritual journey, The Power of Now is an indispensable companion. It beautifully illustrates the foundational importance of presence in spiritual growth, guiding readers toward a deeper understanding of themselves and the world around them. If you seek to experience life more fully and embrace the transformative potential of the present moment, this book is a must-read.</p>
<h3>2. I Am That by Nisargadatta Maharaj</h3>
<p>I Am That by Nisargadatta Maharaj is a spiritual classic that offers profound insights into the nature of existence and the essence of self-realization. This book delves into the depths of one’s being and explores the timeless wisdom of non-duality.</p>
<p>This book is a practical guide to living a life of presence and authenticity. Incorporating the teachings of I Am That into our daily lives involves redirecting our attention to the awareness of being, cultivating mindfulness and presence in every moment, and questioning the nature of our true identity.</p>
<p>By practicing selflessness and compassion and challenging our own beliefs and assumptions, we can embody the teachings of I Am That and live from a place of profound realization and authenticity. In doing so, we open ourselves to a life of freedom, joy, and interconnectedness, where every moment is infused with meaning and purpose.</p>
<h3>3. Who am I by Ramana Maharishi</h3>
<p>Who am I? by Ramana Maharshi is a profound exploration into the essence of human existence and the pursuit of abiding happiness. In this timeless text, Maharshi guides readers on a journey of self-inquiry, revealing that true happiness lies not in external actions or rituals but in self-knowledge.</p>
<p>Maharshi emphasizes that to attain abiding happiness, one must first understand the nature of the self. Through self-inquiry, readers are encouraged to delve into the depths of their own consciousness and discover the essence of their being. Maharshi's teachings are the understanding that the mind and the world are intimately connected. By unraveling the workings of the mind and recognizing the illusory nature of the world, one can uncover the true source of happiness within.</p>
<p>While other practices may offer temporary relief, Maharshi asserts that self-inquiry is the most direct path to self-realization. Through this practice, one can transcend the ego and recognize the true nature of the Self.</p>
<h3>4. Be Here Now by Rama Dass</h3>
<p>Be Here Now is a timeless masterpiece that offers profound insights into the human experience and the quest for inner peace. It is a profound exploration of mindfulness and the transformative power of living in the present moment. The book serves as a guiding light for those seeking deeper spiritual understanding. Ram Dass, drawing from his own experiences and spiritual journey, shares invaluable insights into the essence of existence. Sharing insights on the nature of the ego and the significance of service in spiritual growth. Ram Dass provides practical guidance and exercises to help readers cultivate mindfulness and develop a deeper understanding of themselves and the world around them.</p>
<p>The book sheds light on how our minds often dwell in the past or future, leading to discontentment and a sense of disconnection from our true selves. Through his teachings, he advocates for the practice of mindfulness as a pathway to genuine happiness and enlightenment.</p>
<h3>5. Breath of the Absolute by Moojibaba</h3>
<p>Breath of the Absolute is a profound collection of dialogues between Moojibaba and seekers of Truth (Satsang attendees), set against the backdrop of Arunachala, the hill near Tiruvannamalai in South India. Throughout the book, Moojibaba delves deeply into the essence of the Self, guiding readers on a transformative journey of self-discovery and realization.</p>
<p>The book highlights the ultimate subject of inquiry which is one's own self. Through conversations, Moojibaba dismantles layers of illusion and misconception, inviting readers to explore the timeless truth that lies beyond the confines of the egoic mind.</p> 
<p>It's an intimate and direct approach to spiritual inquiry. Moojibaba’s words resonate with authenticity and clarity, cutting through the noise of conceptual thinking to reveal the pure essence of being. Each dialogue serves as a potent reminder of the boundless freedom and joy that await those who are willing to look within.</p>
<h3>6. Bhagavad Gita</h3>
<p>An ancient Indian text dating back to between the fifth and second centuries BCE, offers timeless wisdom and guidance for navigating the complexities of life. At its core, the Gita presents a dialogue between the divine incarnation Lord Krishna and the warrior Arjuna, delving into profound philosophical and spiritual insights.</p>
<p>This sacred scripture addresses fundamental questions about duty, mortality, and the essence of existence, resonating with readers across generations and cultures. Its 18 chapters dissect various aspects of life, from the intricacies of duty to the nature of reality and spirituality.</p>
<p>Throughout history, the Bhagavad Gita has been revered by philosophers, scholars, and spiritual leaders for its profound teachings. Its influence extends far beyond Indian philosophy, shaping contemporary philosophical thought worldwide.</p>
<p>Reading the Bhagavad Gita offers an opportunity to gain insight into the human condition and discover practical guidance for leading a balanced and fulfilling life. Regardless of cultural or religious background, the timeless wisdom of the Gita continues to inspire and enlighten seekers on their spiritual journey.</p>
<h2>Where do I start with spiritual books?</h2>
<p>When deciding which spiritual book to start with, trust your intuition. You know yourself better than anyone else, so listen to your inner voice. That's a big part of spirituality- listening to yourself.</p>
<p>As you look through different books, pay attention to how you feel. Do you feel interested and connected to what the author is saying? If so, that book might be the perfect place to start. Trust your instincts and choose the book that draws you in the most. It's a great way to kick off your spiritual journey.</p>
Explore Spirituality with <a href="https://www.idanim.com/" target="_blank">Idanim</a>, a mindful meditation app designed to help people initiate and deepen their meditation, mindfulness, and spiritual practices. We aim to guide individuals towards inner peace, joy, and emotional well-being.</p>
<p>With over 1000+ guided mindfulness meditations across 40+ categories, such as learning to meditate, managing stress, alleviating anxiety, improving sleep, boosting confidence, and nurturing relationships. Idanim is more than an app; it is your trusted companion in navigating the challenges of daily life.</p>
<p>With over 200 years of combined mindfulness expertise, we ensure you receive the best guidance.
We also host 'LIVE sessions,' featuring globally renowned teachers, including monks, for Masterclasses and daily mindfulness practices. These sessions provide a unique opportunity for you to interact directly with experts and learn from their profound wisdom. Join us on a journey towards increased productivity, lowered stress levels, and a more peaceful mind.</p>
<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


Discover the top spirituality books for inner peace and clarity. Transform your life with wisdom from renowned authors.

Spiritual books often address themes of emotional awareness and regulation, teaching readers strategies for managing difficult emotions.

How to Handle Difficult Emotions During Your Meditation Practice

<p>Ever wondered why strong emotions pop up and how to handle them during your meditation practice? Well, it's not unusual to experience strong and difficult emotions. All of us experience some unpleasant emotions on certain days of our practice.</p>
<p><a href="https://www.idanim.com/blog/lessons-learnt-at-eckhart-tolle-retreat" target="_blank">According to Eckhart Tolle</a>, the author of “The Power of Now,” emotions and feelings are the manifestations of thoughts in our bodies. They are our body’s reactions to our thoughts. Negative thoughts feed negative emotions, and negative emotions reinforce negative thoughts creating a vicious circle. Personally, I find it easier to identify a feeling or emotion in the body than to recognize a thought in the mind because feelings and emotions have tangible physical manifestations.</p>
<p>Just as our mind keeps producing so many thoughts throughout the day and night, we keep experiencing corresponding feelings and emotions within our bodies. At times these emotions are subtle like an undercurrent of unease, boredom, and restlessness, and sometimes these emotions are quite strong and unpleasant like anger, fear, guilt, anxiety, etc. These strong emotions get triggered when we encounter individuals, situations, or events that had triggered the same emotion before.</p>
<p>In other words, these emotions form a recurring pattern often with higher intensity. While they may hide for some time they linger in our subconsciousness. When these emotions appear, we don’t feel in control. We feel a loss of control as we have been possessed by those emotions. Whatever we say or do during this time comes from a reactive state. Strong emotions propel our thinking mind, and we find ourselves in the midst of a tsunami of incessant thoughts and emotions.</p>
<p>Our natural tendency (at least for many of us) for dealing with difficult, unpleasant and strong emotions is to <strong>either suppress them or ignore them.</strong> We just don’t want to see them, face them, and experience them when they appear in our meditation practice or otherwise.</p>
<h2>Why do we sometimes experience difficult emotions during our meditation practice?</h2>
<p>No matter how hard we try to suppress or ignore our feelings, they will sooner or later come to the surface during our meditation practice. <strong>The other way to say it is that we got connected to our inner pain that was already there within us.</strong></p>
<p><a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank">Any feeling that is incomplete/unexpressed/unheard will keep coming back again until they find a way out.</a> It is not bad. It is a part of your cleaning/healing process. <strong>Many teachers give an analogy of an untidy corner of your room that has not been cleaned for years that you have been ignoring for years. You will surely see a lot of dirt when you clean that corner after a long time.</strong> Meditation will heal whatever remains incomplete with you. Please trust the process.</p>
<h2>What to do when you experience difficult emotions during your meditation practice?</h2>
<ul>
<li><p><strong>It did not happen because of meditation:</strong> First of all, we must know that unpleasant emotion/s was already there in us. It is not because of the meditation that it appeared. Meditation only brought them to the surface. In fact, they have always been there in our inner space. We get to see them clearly when we sit for our meditation practice. It is for the first time that we direct our attention inward to our inner world and get in touch with these painful feelings residing inside us. Perhaps you've observed that after engaging in an argument with someone, you may not feel at ease with that person until you've had the opportunity to express yourself or address the emotional pain caused by the disagreement.</p></li>
<li><p><strong>Acknowledge their existence:</strong> Now you may argue that why look at these unpleasant feelings in the first place. You would agree that ignoring or suppressing these emotions may not have helped you. Acknowledging these emotions is the first step toward freedom. Up until now, they have been running your life. When you acknowledge their existence then you can do something about it.</p></li>
<li><p><strong>Allowing them to be:</strong> The next step is to allow them to be. Don’t shun them away. Much like being present for a friend in times of need, extend that same presence to yourself. Shower your complete attention (kind, loving and non-judgemental attention) towards this painful feeling and experience. Its intensity and unpleasantness may increase when you put your attention on it. Please don’t run. Please don’t suppress. Please don’t ignore it. Keep showering your attention, feeling the unpleasantness and intensity of that emotion. <strong>It is OK to cry if you feel like crying. Please know that this is the hardest part for many people to allow unpleasantness to be.</strong></p></li>
<li><p><strong>Name the emotion:</strong> It helps a lot if you can identify and name these emotions whether they are anger, shame, fear, guilt, anxiety, stress, worry, grief, sadness, greed, or envy. It is OK if you don’t find the exact words. Identifying a shade is also good enough. Don’t spend too much energy finding the exact shade of your emotion.</p></li>
<li><p><strong>Listen to the story: What caused this emotion that you identified above?</strong> There is often a story behind each emotion. Listen to the story with your kind and non-judgemenal attention. No need to rationalize your story. Just listen to it with your full attention. Where in your body do you feel that emotion? When you intently look at them, they should bring in some past memories. Whether somebody did not treat you fairly, there may be some guilt of childhood mistake, you may be wronged by somebody, there is some fear, anger from childhood trauma or incident, you felt humiliated, insecure,unloved, you felt not being cared or respected for, you felt not good/strong/healthy/intelligent/capable enough, you felt unfortunate. Whatever the story, listen to it with your full attention without judging it as logical or illogical, right or wrong.</p></li>
<li><p><strong>Allow it to heal:</strong> The space, silence and peace inside us have infinite potential to heal any pain. The last and most important step is to just sit in silence for a few minutes. Once you acknowledge and allow these difficult/strong/unpleasant emotion to be with your fullest attention, this process transmutes pain into deep peace. You will certainly feel light and better after the meditation.</p></li>
<li><p><strong>Action:</strong> You may be inspired to take some action after your meditation practice - it could be speaking to somebody, or taking any other action. This action is not a reaction of this emotion. The action coming up from this place of wisdom will further help you melt the emotion and free you from its clutches.</p></li></ul>
<p>Now a few more pointers:</p>
<ul>
<li><p>It may happen that you sit for your meditation practice with some other <a href="https://www.idanim.com/blog/why-meditation-anchor-important-mindfulness-meditation-practice" target="_blank">anchor like breath, body, sounds or something else</a> but you get overwhelming emotions. If that happens, drop all other anchors and bring your attention to your feelings and emotions following the above mentioned steps.</p></li>
<li><p>In all likelihood, you should feel lighter after this practice of acknowledging your emotions, allowing them to be and allowing a deeper space within you to heal them. At the same time, you may not feel completely empty and light. If that happens, you may be required to practice a few times till you feel light and joyful. You may be inspired to take an action and this may be the last step for your freedom.</p></li></ul>
<h2>Will you not get triggered anymore?</h2>
<p><strong>Not really. Two things will happen.</strong></p>
<ul>
<li><p>You will get out of the place of reactivity, shedding weight and tension associated with triggering incidents. Even if confronted by an unwelcome situation, event, or person, you will find it much easier to regain composure.</p></li>
<li><p>As you progress, you'll notice a substantial reduction in the frequency and intensity of your triggers. The same set of situations, events, or individuals that once provoked strong reactions will have a diminished impact on your emotional state.</p></li></ul>
<p>There are a few specific meditations for managing difficult and strong emotions on Idanim. They may be following a slightly different technique. You can practice any of them in the times of need.</p>
<ul>
<li><p><a href="https://s20v7.app.link/share-link?courseId=6408fcc7b57525401a7942a5" target="_blank">Rendevous with your emotions</a></p></li>
<li><p><a href="https://s20v7.app.link/share-link?courseId=65a3872debeec530cfe00076" target="_blank">Alchemy of Pain into Peace</a></p></li>
<li><p><a href="https://s20v7.app.link/share-link?courseId=6581dbd4ebeec530cfe00068" target="_blank">Dukh se Sukh ki Aur</a></p></li></ul>
<a href="https://www.idanim.com/" target="_blank">Idanim</a>, a mindful meditation app designed to help people initiate and deepen their meditation, mindfulness, and spiritual practices. We aim to guide individuals towards inner peace, joy, and emotional well-being.</p>
<p>With over 1000+ guided mindfulness meditations across 40+ categories, such as learning to meditate, managing stress, alleviating anxiety, improving sleep, boosting confidence, and nurturing relationships. Idanim is more than an app; it is your trusted companion in navigating the challenges of daily life.</p>
<p>With over 200 years of combined mindfulness expertise, we ensure you receive the best guidance.
We also host 'LIVE sessions,' featuring globally renowned teachers, including monks, for Masterclasses and daily mindfulness practices. These sessions provide a unique opportunity for you to interact directly with experts and learn from their profound wisdom. Join us on a journey towards increased productivity, lowered stress levels, and a more peaceful mind.</p>
<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


Discover effective strategies to navigate challenging emotions in meditation. Transform your practice with expert tips for emotional well-being.

How to Handle Difficult Emotions During Meditation

Any feeling that is incomplete/unexpressed will keep coming back until they find a way out. It is not bad. It is a part of your cleaning/healing process.

Biggest Mistake People Make in Meditation

<p><em>I am not able to concentrate during meditation<br>I can’t keep my mind still and calm<br>Thoughts keep running through my mind and I can’t focus<br>I am unable to STOP thoughts</em></p>
<p><strong>Sounds familiar?</strong></p>
<h2>Expecting your thoughts to stop.</h2>
<p>This is inarguably the biggest mistake in meditation that people make when they start their meditation practice. The bad news is: you can’t stop your thoughts. The good news is: you don’t have to stop your thoughts.</p>
<h2>Is meditation not about stopping thoughts, or being in a state of thoughtlessness?</h2>
<p>Not really. Meditation is a state of awareness/presence that arises through consciously (intentionally) paying attention to the present moment (and all that exists in that moment, including our thoughts) while being non-judgmental.</p>
<p>Just like your salivary glands are meant to produce saliva, your mind is supposed to produce thoughts. Several researches indicate that our mind produces between 50,000 to 80,000 thoughts in a day. The reality is you can not stop your mind. Thoughts, anyway, are not a problem. Mind (thoughts) have a role to play. All the great things we create are a result of thought only.</p>
<p><strong>The problem lies in our “deep identification with,” “judgment of,” and/or  “attachment to” our thoughts, which are often about remembering, planning, fantasizing, worrying, and repenting (aka past and future).</strong> Our attention is too occupied in our thoughts (which is often referred to as “unconsciousness”). The problem lies in taking our thoughts too seriously. In our meditation practice, we take a step back and see thoughts like a stream of clouds and watch them without getting attached to them. When we witness them as clouds, our deep identification with them loosens, giving way to a sense of ease, calmness, and relaxation.</p>
<p>Meditation practice helps us create a distance (space) between our thoughts and ourselves. At that moment, our state of awareness/presence is akin to the sky in which these thought clouds come and go presenting us with a choice - to engage or let it pass. <strong>Because of this space between us and our thoughts, our actions/choices come from a place of wisdom, not reactivity. We also become aware of the futility and uselessness of most of the content produced by our minds.</strong></p>
<h2>But these thoughts sometimes are not pleasant. What do I do in meditation if unpleasant thoughts persist?</h2>
<p>Pleasant or unpleasant - you observe them as they are. Sometimes sounds around us are not pleasant, sometimes our energy is lethargic, sometimes we don’t feel healthy. <strong>The key lies in maintaining some distance, watching them with non-judgmental awareness.</strong> Just know that they are unpleasant. Just knowing is enough to disengage with them. The moment we desire to push away unpleasant thoughts, we have engaged. 
</p>
<h2>Does that mean thoughts will not reduce?</h2>
<p>When we watch them with non-judgemental awareness, and when we allow them to be, we will notice that there is some empty space between 2 streams of thoughts. This space keeps expanding which is deeply relaxing where deep peace lies. The intensity and speed of our thoughts weakens in this process.</p>
<p>More importantly, as we rest in this space, we will notice that even if there are thoughts around us, <strong>we don’t get affected and triggered as easily.</strong> The key is not to push your thoughts away. <strong>The sheer act or desire of not having thoughts is indirectly pushing them away.</strong></p>
<p>In my own practice, I have observed that our mind becomes calmer just after a few minutes of practice. When I say calmer, I mean the mind chatter gets reduced a bit. Even 5% reduced chatter is very calming and peaceful. There is an enhanced sense of awareness, presence, peace and ease almost every time. But there are days when our mind is super-active and we don’t feel grounded andat ease. I have realized that it is better to just  acknowledge that waterfall of thoughts, and keep coming back to your body and breath for some rest and relaxation. Trying too hard does not work. It is actually counter-productive.</p>
<h2>I keep getting lost in thoughts in meditation. What should I do?</h2>
<p>We often use some anchor like breath, body or sounds to ground ourselves in the present moment. They are like our home base where we come back whenever we find ourselves lost in thoughts. <strong>Remember, it is not in your control NOT TO get lost in thoughts. It is very normal and natural to wander away in meditation. It is futile to expect the mind to stop producing thoughts. Whenever we realize that we have wandered away in thoughts, we gently acknowledge it without getting irritated, and bring our attention back to the anchor like breath or body or mantra. It is that simple.</strong> Don’t get irritated if you find yourself getting lost in your thoughts again and again. When we bring our focus on any of the anchors, we (our attention) temporarily become free from this constant stream of thoughts about the past and future. This disidentification, getting out of thoughts is like waking up from a dream. This is the present moment. This is the moment of mindfulness. There is a different kind of aliveness in this moment of mindfulness.</p>
<h2>But I could not stay with my breathing or any other anchor even for a few seconds.</h2>
<p>That is fine. Absolutely fine and normal. Start with just 1 breath. It does not matter whether you stay with your breathing for 1 breath or 10 breaths, stay with your body for 1 second of 10 seconds, <strong>the key is to keep coming back to the anchor when you realize that you are lost in your thoughts. That moment is very important. That is the moment of mindfulness. You will notice that these mindful moments of waking up keep on increasing as your practice deepens.</strong></p>
<h2>Why do I feel restless when I watch my thoughts?</h2>
<p>First of all, congratulations on watching your thoughts. <strong>Is it not liberating to know the content of our minds? Is it not a great step to know what kind of repetitive (and also useless) content drives most of our lives, choices and relationships?</strong> Before this, we never even knew what was happening in our inner-space that would drive most of our actions and relationships. When we practice meditation, we see the content of our mind. It is certainly not pleasant when we see so many unpleasant thoughts triggering stress, anxiety, guilt, fear, inferiority, sense of lack within us. Till now, we have been either ignoring or suppressing them. It clearly has not helped much otherwise you would not be feeling restlessness. The only way to get rid of restlessness is by knowing and watching with your non-judgmental awareness. Just stay put. <strong>Don’t run away. Don’t suppress. Don’t ignore it.</strong></p>
<h2>What to do when there are strong emotions?</h2>
<p>There are times when we feel very strong emotions and they completely occupy our attention. During those moments, it is better to drop every other anchor and give all our loving & kind attention to that emotion, whether it is anger, fear, grief, guilt, hatred, anxiety.</p>
<h2>What do you mean by over-identification?</h2>
<p>Have you ever experienced being completely reactive to some person or any situation, only to realize that you lost it completely till some calmness and sense returned back? When we are not aware of our thoughts, they practically run our life. We keep getting triggered by very random and trivial thoughts. A memory of a very distant past, that may not have any relevance today, will hold the potential to spoil our entire day. Now, memory is not a problem. Unconscious reaction emanating from the memory is what spoils our day, and our life. The only way to free ourselves from this unconscious reaction is to see this unconsciousness/over-identification.</p>
<h2>What do you mean by “lost in thoughts”?</h2>
<p>Our attention is almost always occupied in our thoughts. Have you ever felt that you did not taste the food you are eating at all? You were lost in your thoughts. <strong>Have you realized that you reach from one place to another without even realizing and noticing the journey?</strong> You were completely lost in your thoughts. Have you realized that sometimes (or maybe many times), you don’t listen to the other person at all and were completely consumed in your thoughts? It is like dreaming with your eyes open. These thoughts are often about some past event that may have happened yesterday or 10 years back, or about future - either worrying about something or planning/fantacising about some future event. <strong>Can we agree that whatever happened 5 minutes back or 10 years back, it is just a memory (or thought) in our brain? It may not be relevant at all in the reality of the present moment. Can we also agree that whatever we plan or fantacise or worry for the future is also just a thought?</strong> When we are mostly lost in our thoughts, we miss to live life as it is, we completely miss the quality and taste of life and all the amazing things it has to offer.</p>
<h2>So how to get out of this dream/lost in thoughts state?</h2>
<p>Use any anchor like breath, body, sounds, or sensations to bring your attention back to the present moment, to come out of this dream state. It is a constant practice and you will notice that you are “waking up” more frequently then before. This is mindfulness. This is awareness.</p>
<h2>Should we not try to extend the gaps between the thoughts with hard concentration?</h2>
<p>Look closely. The sheer act of trying too hard, desiring to be thoughtless is a thought in itself. You are not present at that moment. It is just one part of the mind (now a meditative mind: no pun intended!) trying to control another part of the mind. <strong>Try to stop thinking about mangoes and you will start thinking about them. When you get lost, you don’t know when you got lost. However, there is a sudden realization that you got lost in your thoughts. When that realization happens, acknowledge it and gently come back to the anchor.</strong></p>
<p>Just to conclude, meditation is not about becoming thoughtless. The intensity and volume of your thoughts will automatically decrease on their own when you practice mindfulness correctly (so don’t worry about it). Just practice with a sense of sincerity, kindness, curiosity, and non-judgmental awareness without worrying about results. Gently and softly come back to the anchor without getting irritated when you realize you are again lost in your thoughts. It is actually that simple.</p>
<p>If you are still wondering where to begin, Idanim offers guided meditations for beginners curated and instructed by our globally renowned <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers.</a></p>
Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>











Learn how to avoid the biggest mistake people make in meditation with our expert guide. Join us to deepen your meditation experience and transform your life.

Guide on “Thoughts” During Your Meditation Practice

Expecting your thoughts to stop: This is inarguably the biggest mistake people make when they start their meditation practice. You can’t stop your thoughts.

 Profound Insights and Guided Journey by Moojibaba 

<p>Welcome to an enlightening session where <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a>, the co-founder of Idanim, engages in a thoughtful conversation with the globally revered Moojibaba, a cherished spiritual teacher whose teachings have touched countless lives. Moojibaba, formerly known as Anthony Paul Moo-Young, is an avid follower of Sri Poonjaji, lovingly known as Papaji. Moojibaba is a beacon of wisdom and compassion. He has dedicated his life to guiding others on the journey of self-realization, enlightenment, and awakening. He has been sharing his wisdom via Satsangs for all those seeking truth and spiritual awakening.</p>
<p>Join us in this heartfelt conversation as Moojibaba shares his valuable insights on overcoming challenges, disappointments, or doubts that can arise in your meditation practice, the importance of discipline and perseverance, how to cultivate a deeper understanding of your being and much more.</p>
<h2>What to Do When Doubts Arise for Your Own Practice?</h2>
<p>Raman's journey into mindfulness began in 2009 during a spiritual retreat, an experience that unveiled a unique sense of peace, presence, and silence previously unknown to him. Since then, he has found liberation in moments of deep peace, silence, and presence – both during meditation and unexpectedly throughout his daily life.</p>
<p>However, Raman candidly admits that doubts occasionally overshadow his inner tranquility. Addressing this, Moojibaba emphasizes the commonality of encountering unpleasant thoughts and doubts during one’s meditation practice. Rather than attempting to eliminate them, Moojibaba encourages transcending their effects by recognizing their nature – understanding that these thoughts are not rooted in the present moment.</p>
<p><strong>Moojibaba delves into the nature of the ego, describing it as an old relationship formed when consciousness took on the appearance of being a person</strong>. He underscores that doubts and uncertainties stem from this sense of personhood, which, when challenged, gradually fades away. He emphasizes even in the spiritual journey, the ego can subtly participate, harboring an inherent fear of threats to its existence. The key is to deepen our understanding, acknowledging that doubts may continue to arise, yet recognizing that they are rooted in the persona.</p>
<h2>How can People Feel Silence?</h2>
<p>Embarking on a meditation or spiritual journey can be challenging, especially when the mind is cluttered with thoughts and emotions, making it difficult to tap into the profound silence within. Often, individuals overlook this inner stillness or anticipate a special experience, missing the subtle yet transformative power of silence.</p>
<p>Moojibaba sheds light on this, emphasizing that the journey often begins with an unspoken universal call. <strong>People may not be consciously aware of it, but there's an inherent pull, an existential longing urging exploration.</strong> It's not initiated by the individual; rather, there's a magnetic force propelling them forward, even if they resist or are unaware of their interest.</p>
<p>When individuals encounter resistance or hold preconceived notions, Moojibaba highlights the intricate interplay between light and darkness within. In spiritually charged environments, concepts may stir up the ego, causing discomfort. However, he reassures that destiny plays a role – if drawn to this journey, the ego won't prevail.</p>
<p>Despite potential irritations or challenges, those on this path may find that the compelling force within overcomes resistance, guiding them toward a deeper understanding of the self.</p>
<p>Moojibaba shared one of his visitor’s experiences. Initially drawn by online talks, they felt compelled to attend a Satang. However, their first encounter was met by distractions, restlessness, and difficulty with translations. The visitor considered cutting their stay short, opting for only two days instead of three.</p>
<p>Yet, something unfolded. A simple walk in the park led to a profound transformation. The visitor found their mind unexpectedly empty, free from conscious effort. It was an inexplicable moment of serenity, contrasting the initial challenges. This narrative highlights the unpredictable nature of our inner journeys and the potential for unexpected tranquility amid chaos.</p>
<h2>What is the Role of Discipline in Your Journey?</h2>
<p>Moojibaba shared his insight by acknowledging that he, too, doesn't always follow strict discipline. He highlighted the importance of recognizing that everyone's journey is unique, and while some level of discipline is necessary, it doesn't have to be externally imposed. The key is to connect with the results and be drawn to the positive changes, allowing a natural discipline to emerge.</p>
<p>He emphasized the idea that discipline is inherent in everyone, especially when it comes to pursuing personal goals. It might not align with conventional notions of discipline, and that's okay. Moojibaba referred to a talk he gave about the "laser man's way to Enlightenment," resonating with those who sometimes feel a bit lazy but aspire to overcome it. He encouraged people not to shy away from resistance, as it could be a sign of growth, particularly when it comes to matters of the spirit and the heart.</p>
<p><strong>He shared that divine intervention may lift us up, but it requires a genuine desire for change rather than just feeding the ego.</strong> He urged individuals not to be discouraged by resistance, seeing it as a potential sign of transitioning from familiar, worldly tendencies to a more meaningful and spiritually fulfilling path. It may involve a bit more effort, but the rewards are profound and transformative.</p>
<h2>Is Thoughtlessness Possible in Meditation?</h2>
<p>Moojibaba shared that in the journey of self-realization, thoughts do not cease to exist; rather, they lose their grip and significance. Post-realization, your everyday life with its routines and responsibilities continues. It's crucial to understand that, despite the realization, your worldly functions persist. The depth of your capacity evolves over time.</p>
<p><strong>Moojibaba explained that labeling a thought as the problem is a misconception. The true issue lies in the attachment to the thinker—creating an identity around your thoughts.</strong> Recognizing this is pivotal, as it unveils the unrecognized addiction to personal identity. When invited to contemplation or meditation, the mind resists, revealing its deeply ingrained patterns. Observing with detachment becomes a powerful tool. Gradually, a gap opens, providing a sense of stillness amid the mind's activity.</p>
<p>The shift from psychological identity to a state of awakened consciousness involves perseverance. Encouragement and practical, applicable instructions are crucial. Spiritual realization is not an escape; it's a transformation within your existing life. Patience and support are essential, as the process may challenge the prevailing culture of instant gratification.</p>
<p>Awakening is not confined to ancient practices or secluded environments. Wisdom adapts to the times. Practices are tools to transcend themselves, returning to the natural state. The goal is not to improve the person but to see through the constructs of the eager mind. Gradual realization unfolds through the enticement of joy, peace, focus, and wisdom.</p>
<p>Raman opened up about the cyclical nature of his ego, and Moojibaba shed light on the unexplored link and attachment within. He emphasized how the ego and person are intertwined, often dominating when left unchallenged. He highlighted the fleeting nature of peace and joy when the person takes control, robbing the beauty of the present moment.</p>
<p>Moojibaba urged Raman to question the core of personal identity, recognizing that troubles and the one troubled are inseparable. The conversation delved into the observable effects of triggered emotions, drawing parallels to the teachings of Shri Ramana Maharishi. Moojibaba compared our being to a limitless sky, with thoughts as passing clouds, emphasizing the unchanging awareness within.</p>
<p>The dialogue unfolded, exploring the distinction between the personal and impersonal, with Moojibaba guiding Raman to recognize the natural state of pure awareness. He encouraged understanding thoughts as transient phenomena, subject to the mind's construct. Moojibaba stressed the need for experiential verification to transcend the psychological self, leading to stability irrespective of the presence of thoughts.</p>
<p>Moojibaba explained the power of perception, meaning that the reality of anything lies not in the thing itself but in the mind of the perceiver. The conversation concluded with a guided journey to immerse everyone watching in an environment where these teachings are lived and questioned, offering a profound journey toward self-discovery and lasting joy. </p>
<p>Watch the full conversation to gain a detailed perspective on the potential of feeling your being.</p>

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<p>Our podcast series, Idanim Inspirations, dives into enlightening conversations with spiritual leaders exploring their remarkable journeys toward mindfulness. Here, we share the profound insights and life-changing experiences that have guided them on their paths. Through these conversations, we uncover insights and experiences, offering enlightenment and inspiration for all. Get ready to discover a wellspring of inspiration and wisdom as we bring these conversations to your screen.</p>
<p>Idanim Inspirations is now available on our app. Check out the full interviews, along with other mindfulness practices.</p>
<p>Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>






Discover the beauty of being and how spiritual realization is not an escape but a transformation within your existing life.

This conversation dives deep into self-discovery and unlocks the secrets to a more profound connection with yourself.

10 Reasons to Make Mindfulness Your New Year’s Resolution

<p>As the countdown to the new year begins, many of us find ourselves contemplating the annual ritual of making resolutions. Whether it's a commitment to hit the gym more often, adopt a healthier diet, or cut back on indulgences, these promises to ourselves carry a special weight as we bid farewell to the old year and eagerly embrace the promise of a fresh start. New Year's resolutions, unlike ordinary goals, possess a unique psychological impact, signifying not just personal improvement but a profound shift towards new beginnings - a chance to script a new chapter in our lives.</p>
<p>This year, as you contemplate the resolutions that will shape your journey in the coming months, consider placing mindfulness at the forefront of your intentions. Just as we strive to enhance our physical well-being through exercise and nutrition, cultivating mindfulness can positively impact our mental and emotional health. In the chaos of our daily hustle, embracing mindfulness becomes a gateway to self-discovery, inner peace, and an opportunity to break free from certain habits.</p>
<p>Here are 10 compelling reasons why mindfulness should be your primary resolution, guiding you toward a transformative journey of self-awareness and overall well-being.</p>
<h2>1. Helps You Cultivate Gratitude</h2>
<p>Being grateful isn't just about saying "thanks" once in a while. It's a daily habit, like watering your plants. You're giving attention to the good things, big or small, that make your day brighter.</p>
<p>Choosing gratitude as one of your New Year's resolutions is a powerful decision that can profoundly impact your overall well-being and the quality of your daily life. It's a simple yet powerful decision that can make your whole year brighter. Gratitude helps you see the good things in life. Meditation guides you to focus and observe the things you have. Little moments and savor simple joys of everyday life.<strong>When you're grateful and mindful, you become more aware of the positive aspects of your life, which help you handle challenges with a brighter perspective</strong>. Plus, being grateful has a secret trick – it makes you feel happier and more positive.</p>
<p>You can start by practicing gratitude with this <a href="https://s20v7.app.link/share-link?courseId=62b01831dffce20ca880471e" target="_blank">special meditation</a> which will help you cherish simple pleasures in life. </p>
<h2>2. Makes Your Kinder</h2>
<p>When you make kindness a priority, you create a ripple effect of positivity that spreads far and wide. Imagine a world where everyone made an effort to be a little kinder – it would be a much brighter and happier place. Meditation helps you become aware and notice things without judging them.</p>
<p><strong>Being kind isn't just good for others—it's a mindful act that brings joy and peace to your own life</strong>. Acts of kindness have been linked to increased levels of happiness and life satisfaction. So, by being kind, you're not just making someone else's day better; you're improving your own well-being. Mindfulness and kindness go hand in hand; when you're kind, you're fully present in the moment, paying attention to the needs and feelings of others. It's a way of practicing mindfulness in your daily interactions, fostering a greater sense of awareness and empathy. So, as you step into the new year, make kindness your resolution.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=652daf3acf41ec246bd4d4e8" target="_blank">Metta meditation</a> to cultivate kindness, love and empathy for yourself and others.</p>
<h2>3. Helps You Set Intentions for the New Year</h2>
<p>Setting intentions for the new year is like giving yourself a roadmap for the next 365 days. It's not about making strict rules or setting unrealistic goals; instead, it's a way to guide your mindset and actions with purpose. Imagine starting your day without a plan. You might end up feeling lost or overwhelmed. The same goes for the new year. By setting intentions, you're giving yourself a clear direction and a focus for your energy and efforts.</p>
<p>When we set intentions, we decide the kind of journey we want to have. It's not about big, overwhelming goals; it's about tuning into what matters most. <strong>Intentions help us through the twists and turns of life with purpose</strong>. They connect us to the present moment, making us more mindful of our choices. Instead of drifting along, intentions help us steer towards the things that bring us joy and fulfillment.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=631ac2d80cc90778b2db002b" target="_blank"> meditation</a> to set your intentions for a new day.</p>
<h2>4. Teaches to Focus on the Process, Not the Results</h2>
<p>The pressure of achieving a particular outcome can be overwhelming. Shifting your focus to the process eases that burden. You're no longer bound by the anxiety of success or failure. Instead, you find joy in the tasks themselves, making the journey more enjoyable. Instead of obsessing over the end goal, picture yourself enjoying each step of the journey. When you concentrate on the process, you're living in the now. <strong>Each small action becomes a mindful experience, helping you appreciate the present rather than fixating on an uncertain future</strong>.</p>
<p>Meditation teaches us to be present, and focusing on the process does just that—it keeps you tuned in to the now. Plus, when the journey is as important as the destination, the pressure eases off, and you find joy in the doing, not just the achieving.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=63c00803b57525401a794253" target="_blank"> meditation</a> to focus on your breath for inner silence.</p>
<h2>5. Improves Your Sleep Quality</h2>
<p>When you ensure good sleep, you're investing in your overall health. <strong>Practicing meditation helps you have quality sleep to keep your mind refreshed and ready for the day</strong>. It helps you stay focused and keeps your mood as bright as the sun. So, let's make a pact with bedtime and watch how it transforms your days into awesome adventures filled with energy, positivity, and a whole lot of mindfulness.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=62b95a36f9814b2028b8f83b" target="_blank"> meditation</a> and welcome a relaxed sleep routine.</p>
<h2>6. Learn to Manage Stress Effectively</h2>
<p>Stress often sneaks into our lives, impacting our health and happiness. By addressing and acknowledging the stressors, you can bring them to your attention and commit towards a more mindful and balanced life. When we're stressed, it's like our minds are in a chaotic race, but choosing to respond calmly helps slowing down that race and finding peace in the present. <strong>Mindfulness acts like a shield against stress, teaching you to step back, take a deep breath, and approach challenges with a calmer mindset</strong>. This year, embrace a more mindful, stress-resilient version of yourself!</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=6408f1d3b57525401a7942a3" target="_blank"> meditation</a> to manage stress and find peace within.</p><h2>7. Transforms Your Relationship with Pain</h2>
<p>Transforming your relationship with pain might sound counterintuitive, but it's about managing/ changing your relationship with it through mindfulness. Instead of avoiding or resisting pain, mindfulness teaches you to observe it with curiosity and acceptance. <strong>By acknowledging and understanding pain, you can respond to it in a more compassionate and skillful way</strong>.</p>
<p>This resolution isn't about seeking out pain, but rather embracing a mindset that navigates life's inevitable challenges with resilience. Practicing meditation encourages you to be present with discomfort, allowing you to learn from it and, in turn, cultivate a sense of inner strength. So, in the coming year, consider making pain a resolution not as a burden but as an opportunity for growth, resilience, and a deeper connection with yourself through the practice of mindfulness.</p>
<p>You can practice this <a href="https://s20v7.app.link/share-link?courseId=62b06a79dffce20ca880472d" target="_blank"> meditation</a> to help you cultivate compassion and turn your pain into bliss.</p>
<h2>8. Heals Your Heart</h2>
<p>Your heart holds the feelings and experiences of the past, and by focusing on healing, you're choosing to let go of any hurts or pains that may linger. It's like giving your heart a warm hug and telling it that it's okay to feel and mend. Healing your heart is essential because it allows you to start fresh, unburdened by old wounds, and opens up space for happiness and new adventures. <strong>Think of it as a gentle promise to yourself, saying, "I deserve a heart that's light, free, and ready for all the good things coming my way this year."</strong> So, let healing your heart be that beautiful beginning, a self-care journey that sets the tone for a brighter and emotionally lighter year ahead.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=636d376856a79e4e71459988" target="_blank"> ancient Hawaiian mantra</a> practice to help you feel the power of self-love and healing.</p>
<h2>9. Helps You Prioritise Your Health</h2>
<p>Making health a New Year's resolution is like giving yourself a fantastic gift that keeps on giving. When we talk about health, we're not just talking about eating veggies and hitting the gym (though these are commendable too). It's about feeling good from the inside out. Now, here's where mindfulness enters. <strong>Being mindful means paying extra attention to how you feel, what you eat, and how you move.</strong> It's like having a health radar that helps you make smart choices. So, when health is in the spotlight of your resolutions, you're not just aiming for a number on a scale – you're aiming for a happier, more energized version of yourself.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=654b3d30cf41ec246bd4d50e" target="_blank"> Pranayama for Beginners</a> for a healthier start of your new year.</p>
<h2>10. Helps You Gain Mental Clarity</h2>
<p>Clarity helps you see things better, understand situations clearly, and make smarter decisions. <strong>When we talk about clarity, we're talking about cutting through the foggy confusion and getting a crystal-clear view of what's going on in your life.</strong> Meditation helps you achieve this clarity. It's about paying attention to the present moment without getting lost in the noise of the past or the worries of the future. So, by making clarity your resolution, you're basically saying, "I want a mind makeover. I want to see things clearly, make better choices, and live each moment with a sharp and focused mind." It's like decluttering your mental space and inviting in the sunshine of clear thinking for the entire year.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=6408f4efb57525401a7942a4" target="_blank"> Vipassana meditation</a> to help you have clarity with your life situations.</p>
<p>As we bid farewell to the old year and eagerly embrace the opportunities that lie ahead in 2024, let's remember that resolutions are not just promises; they are invitations to transform our lives. In the pursuit of a more fulfilling and mindful year, consider the profound impact of cultivating good habits, creating space, and embracing the power of mindfulness. It's about making room for joy, clarity, and inner peace in our lives.</p>
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<p><a href="https://www.idanim.com" target="_blank">Idanim</a> is a meditation app that helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices in English and Hindi by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available for free download on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Transform your year with mindfulness. Embrace gratitude, focus, and joy. Make mindfulness your 2024 resolution for a brighter, balanced life.

 Your path to a fulfilling year begins with intentional choices, paving the way for a life steeped in purpose and mindful moments. 

5 Types of Pranayama: The Beginner’s Guide 

<p>Picture a life where your body is healthy and your mind is stress-free. Ancient Indian Yogis envisioned this and crafted a path to achieve it. Their secret? The art of mindful breathing, collectively known as Pranayama. Rooted in the profound teachings of ancient Indian philosophers, Pranayama is a holistic practice that encompasses physical, mental, and spiritual dimensions. Embark on a journey to holistic well-being and learn how to do pranayama with our guide to 5 types of pranayama. Let's dive into the serene world of breath and discover the transformative power of this age-old tradition!
</p>
<h2>What is Pranayama?</h2>
<p>Pranayama, a Sanskrit term, is a fusion of two words: "Prana," meaning life force or vital energy, and "Ayama," meaning control or expansion. At its core, Pranayama involves conscious control and regulation of the breath to enhance the flow of prana/energy throughout the body. This practice goes beyond mere breathing exercises; it is a mindful exploration of the vital energy that sustains life.</p>
<p>The roots of Pranayama can be traced back to ancient Indian practices, particularly the yogic traditions found in texts like the Yoga Sutras of Patanjali. These ancient sages recognized the intimate connection between breath, mind, and spirit. Through dedicated practice, they harnessed the power of Pranayama to attain physical vitality, mental clarity, and spiritual enlightenment.</p>
<h2>Benefits of Pranayama</h2>
<p>Over the years, scientists have discovered numerous benefits of Pranayama breathing. A study conducted in 2020 highlighted the positive impact of deep breathing on emotions and overall well-being. The deliberate inhalation through the nostrils, inducing a slow breathing pattern, triggers the <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation">parasympathetic nervous system which helps us recover from stress</a>. Let's walk through some of the amazing benefits you can reap by practicing different types of Pranayama exercises:</p>
<ul>
<li><p><strong>Stress Reduction:</strong> Pranayama acts as a reliable stress-buster by activating the parasympathetic nervous system, triggering a calm and relaxed state. With each mindful breath, stress dissipates, paving the way for tranquility.</p></li>
<li><p><strong>Improved Lung Function:</strong> Pranayama exercises, such as deep diaphragmatic breathing, strengthen respiratory muscles and improve lung capacity. This, in turn, promotes better oxygen exchange, keeping our respiratory system in healthier shape.</p></li>
<li><p><strong>Mental Clarity and Focus:</strong> Have you ever felt a foggy mind? Pranayama acts as a mental windshield wiper, clearing away mental fog and enhancing focus. The rhythmic flow of breath brings about a sense of calm, allowing the mind to sharpen its focus and concentrate more effectively.</p></li>
<li><p><strong>Emotional Balance:</strong> Our emotions can sometimes resemble a rollercoaster ride. Pranayama offers a stabilizing force. By regulating the breath, this practice harmonizes the fluctuations of emotions, promoting emotional resilience and balance. It's like an emotional reset button.</p></li>
<li><p><strong>Improved Sleep Quality:</strong> For those tossing and turning at night, Pranayama might be the remedy. The calming effects of mindful breathing prepare the body for rest, making it an excellent prelude to a restful night's sleep. Bid farewell to sleepless nights and embrace the gift of rejuvenating sleep.</p></li>
<li><p><strong>Boosts Immune System:</strong> The immune system, our body's defense mechanism, gets a boost from the practice of Pranayama. The increased oxygenation and improved circulation contribute to a healthier immune system, better equipped to ward off illnesses.</p></li></ul>
<h2>Popular Types of Pranayama Techniques to Try</h2>
<h3>Kapalbhati Pranayama</h3>
<p>Kapalbhati Pranayama, often referred to as the "Skull-Shining Breath," is a powerful and energizing breathing types of pranayama in the practice of yoga. The name "Kapalbhati" is derived from two Sanskrit words: "Kapal," meaning skull, and "Bhati," meaning shining or illuminating. Kapalbhati Pranayama is one of the most effective techniques that help detoxify the body and clear the energy channels. This technique involves a forceful and rhythmic exhalation through the nose, while the inhalation occurs naturally as the abdomen relaxes. 
<strong>Kapalbhati Pranayama is known for its invigorating effect, providing a burst of energy and revitalizing the entire system. The forceful exhalations help clear the respiratory passages, removing toxins and promoting overall respiratory health.</strong>
The optimal time to practice Kapalbhati Pranayama is early morning (during sunrise) on an empty stomach. This is a beginner friendly pranayama, but people with high blood pressure, hernia, and heart conditions should consult with a qualified Yoga instructor before practicing.</p>
Here's How to do Kapalbhati Pranayama
<ul>
<li><p>Place your hands on your knees with palms facing upward in a gesture of receptivity. This helps maintain a sense of openness during the practice. For beginners, it is suggested to keep your hands on the abdomen and chest to feel contraction while exhaling.</p></li>
<li><p>Close your eyes and take a few deep breaths to relax. Bring your attention to your breath and clear your mind of distractions.</p></li>
<li><p>As you exhale forcefully, contract your abdominal muscles, pushing the breath out in short bursts. The emphasis is on the exhalation; the inhalation happens naturally as you release the abdominal muscles.</p></li></ul>
<p>Watch this <a href="https://s20v7.app.link/share-link?courseId=654b3a31cf41ec246bd4d50a">video</a> to learn how to practice Kapalbhati Pranayama.</p>
<h3>Nadi Shodhana Pranayama</h3>
<p>Nadi Shodhana Pranayama, also known as Alternate Nostril Breathing, is a yogic breathing types of pranayama technique designed to balance the flow of energy in the body and promote mental clarity. "Nadi" in Sanskrit refers to energy channels, and "Shodhana" means purification. This pranayama involves alternating the breath between the left and right nostrils, aiming to harmonize the two sides of the body and mind.</p>
<p><strong>Nadi Shodhana Pranayama helps balance the sympathetic and parasympathetic nervous systems, promoting a state of relaxation and calmness. The alternating breath pattern encourages focus and concentration, clearing the mind of mental chatter</strong>. Nadi Shodhana Pranayama is suitable for practitioners of various levels, and regular practice can bring about a sense of inner harmony and balance.</p>
<p>Nadi Shodhana Pranayama is suggested to practice early in the morning on an empty stomach. This is one of the safest types of pranayama. Preganant women and those who are at a risk of heart diseases should avoid practicing this Pranayama.</p>
Here's How to do Nadi Shodhana Pranayama
<p>In Nadi Shodhana Pranayama, you begin by using the hand mudra, known as Mrigi Mudra. It involves folding the index finger and middle finger of your right hand (making the shape of the face of a Deer) toward the palm. For your left hand, fold your forefinger touching the thumb.
</p>
<ul>
<li><p>Begin by placing your left hand on your knees. Bring your right hand closer to your face. </p></li>
<li><p>Use your last two fingers to close off the left nostril. And use your thumb to close the right nostril.
</p></li>
<li><p>Close off the right nostril with your right thumb and inhale slowly and deeply through the left nostril.</p></li>
<li><p>Close off the left nostril with your last two fingers, release the right nostril, and exhale completely through the right nostril. Inhale slowly and deeply through the right nostril.</p></li>
<li><p>Continue this pattern, alternating the breath between the left and right nostrils.</p></li>
<li><p>End the practice by completing a full cycle and finishing with an exhalation through the right nostril.</p></li></ul>
<p>You can learn to practice Nadi Shodhana with this video</p> 
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<h3>Bhramari Pranayama</h3>
<p>Bhramari Pranayama, often called Bee Breath, is one of the amazing types of pranayama that includes a breathing technique that produces a gentle humming sound during exhalation. The word "Bhramari" is derived from the Sanskrit word "Bhramar," which means bee. This pranayama is named after the buzzing sound that resembles the humming of a bee when practiced.</p>
<p><strong>Bhramari Pranayama is known to relieve tension in the head and face, potentially easing headaches and migraines. The soothing sound and controlled breath help calm the nervous system, reducing stress and anxiety.</strong> Regular practice is believed to have a positive impact on the throat and vocal cords.</p>
<p>Bhramari Pranayama can be practiced at any time of the day on an empty stomach. But if you practice it before bed, it will help improve the sleep quality. This pranayama is one of the safest types of pranayama for all ge groups. However, this is not a suitable exercise for pregnant women or those who are struggling with mental health problems. It is advisable to consult a Yoga instructor before practicing.</p>
Here's how to do Bhramari Pranayama
<ul>
<li><p>In this practice, you must gently place your thumb on your ears, close them and allow your other fingers to rest lightly on your face. </p></li>
<li><p>Take a deep breath through your nose. Inhale slowly and fully.</p></li>
<li><p>ur nose. Inhale slowly and fully.</p></li>
<li><p>Begin to make a low-pitched, steady humming sound, mimicking the gentle hum of a bee while exhaling.</p></li>
<li><p>Allow the sound to resonate throughout your head and chest.</p></li></ul>
<p>You can practice along with this <a href="https://s20v7.app.link/share-link?courseId=654b3b27cf41ec246bd4d50b">Bhramari Paranayama meditation</a> tutorial for better understanding.</p>
<h3>Ujjayi Pranayama</h3>
<p>Ujjayi Pranayama, often referred to as Ocean Breath, is a popular and calming types of pranayama. The name "Ujjayi" is derived from the Sanskrit words "Uj" meaning "to conquer" and "Jaya" meaning "victory." This technique involves controlled breathing with a slight constriction of the throat, producing a distinctive sound similar to ocean waves.</p>
<p>Ujjayi Pranayama is often incorporated into yoga asana (posture) practice, helping synchronize breath with movement. <strong>The slow and audible nature of Ujjayi breath activates the parasympathetic nervous system, promoting a sense of calm and relaxation. The controlled breath generates internal heat, aiding in the purification of the body and supporting flexibility.</strong></p>
Here’s how to do Ujjayi Pranayama
<ul>
<li><p>Inhale deeply through your nose, expanding your chest.</p></li>
<li><p>As you exhale, slightly constrict the back of your throat, creating a gentle hissing or ocean-like sound.</p></li>
<li><p>Maintain the constriction in your throat as you continue to breathe, both inhaling and exhaling.</p></li>
<li><p>Breathe slowly and mindfully, making the sound audible to yourself.</p></li></ul>
<p>Watch this brief <a href="https://s20v7.app.link/share-link?courseId=654b37c4cf41ec246bd4d508">video</a> to learn how to practice Ujjayi Pranayama.</p> 
<h3>Sheetali Pranayama</h3>
<p>Sheetali Pranayama, often referred to as Cooling Breath, is a yoga breathing technique designed to bring a sense of coolness to the body and mind. The word "Sheetali" is derived from the Sanskrit root "Sheet," meaning cool or cold. <strong>This particular Pranayama is known for its calming and soothing effects, making it especially beneficial for reducing stress, anxiety, and excess body heat.</strong></p>
<p>Sheetali Pranayama has a calming influence on the nervous system, making it an effective tool for reducing stress, anxiety, and nervous tension. While Sheetali Pranayama is generally safe for most people, it may not be suitable for those with respiratory issues and low blood pressure.</p>
Here’s how to do Sheetali Pranayama
<ul>
<li><p>Extend your tongue and roll it into a tube-like shape, similar to a straw. If you find it challenging to roll the tongue, you can slightly part your lips and create a small opening between them.</p></li>
<li><p>Inhale slowly and deeply through the rolled tongue or the parted lips, drawing the breath in like you would through a straw.</p></li>
<li><p>Rest your tongue and close your mouth. Exhale slowly through the nose. Ensure that the exhalation is calm and controlled.</p></li></ul>
<p>Watch this brief <a href="https://s20v7.app.link/share-link?courseId=654b33becf41ec246bd4d506">video</a> to learn how to practice Sheetali Pranayama.</p>
<p>Learn how to do <a href="https://s20v7.app.link/category?name=Pranayama" target="_blank">Pranayama</a> with <a href="https://www.idanim.com" target="_blank">Idanim</a>, the only meditation app from India that is 100% free. Practice live and guided meditations in Hindi and English. Idanim helps people start & deepen their meditation, mindfulness, & spiritual journey for inner peace, joy, and emotional well-being. The app offers a diverse range of over 1,000 guided meditations, chants, Pranayama exercises, and other mindfulness practices by globally renowned monks, teachers, and experts. It enables users to cultivate self-awareness, reduce stress, and lead healthier lives. Idanim is available on the <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9"> Play Store</a>, and has become a global app dedicated to empowering individuals with mindfulness and self-care practices.</p>


Discover simple breathing techniques for holistic well-being. Unveil the secrets of ancient wisdom by learning different types of pranayama.

 Pranayama is a practice that offers stress relief, mental clarity, and emotional balance. Let’s understand and learn the different types of pranayama.

<p>India, with its rich spiritual heritage, has a deep-rooted connection to meditation and mindfulness practices. Our decision to introduce meditations in Hindi is rooted in the understanding that language plays a pivotal role in personal connection and comprehension. We understand that language is not just a means of communication but a bridge that connects individuals to their innermost thoughts and emotions. <strong>By introducing meditation practices in Hindi, Idanim is catering to a diverse audience to delve into the realms of mindfulness, tranquility, and self-awareness</strong>. We aim to break down language barriers and make the profound benefits of meditation accessible to a larger demographic.</p>

<h2>Popular Hindi Meditations on Idanim</h2 <h3><strong>Vipassana Dhyana: Insight Meditation/ विपश्यना मेडिटेशन</strong></h3>
<p>Vipassana meditation, rooted in an ancient Indian practice dating back over 2500 years, is a transformative technique rediscovered by Gautama Buddha. The term "Vipassana" translates to "seeing things as they are," and the practice serves as a universal remedy for various challenges in life.
The essence of Vipassana lies in developing insight into the fundamental nature of reality by examining concepts such as "suffering," "unsatisfactoriness," "impermanence," "non-self," and "emptiness." It is a method of self-transformation through rigorous self-observation. This <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation">meditation technique</a> encourages you to turn your focus inward, directing attention to different parts of the body.</p>
<p>By keenly observing the sensations that arise, you gain a profound understanding of the impermanence of these sensations. The non-judgmental observation allows for clarity of thought to permeate through daily life situations. In the practice of Vipassana, there are variations in the approach to body-focused meditation. Some traditions involve focusing on the entire body to identify sensations, while others concentrate on specific body parts. Regardless of the approach, the goal remains the same: to establish a deeper emotional and physical connection with oneself. This ancient practice offers a pathway to personal growth, providing valuable insights into the impermanence of everything and fostering a clearer perspective on life's challenges.</p>
<p><strong>Benefits of Vipassana Dhyana</strong>
<ul>
<li><p><strong>Deeper Self-Understanding:</strong> Facilitates deeper self-awareness and understanding.</p></li>
<li><p><strong>Emotional Regulation:</strong> Helps regulate emotions through mindful observation.</p></li>
<li><p><strong>Mindfulness Integration:</strong> Helps seamlessly integrating mindfulness into everyday life.</p></li></ul>
<p>Try this Vipassana meditation in hindi for heightened awareness.</p>
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<h2>Anapanasati Dhyana/ अनपनसती ध्यान</h2>
<p> Anapanasati, rooted in Buddhist teachings, is one of the simplest and most accessible meditation techniques. With a focus on conscious breathing, it serves as an ideal starting point for you to venture into the realm of meditation. Derived from the Anapanasati Sutta, this practice played a pivotal role in the Buddha's journey to enlightenment.</p>

<p>The essence of Anapanasati lies in its simplicity. By directing attention to the breath, you can cultivate a heightened awareness of the present moment. The technique involves conscious breathing, a process that not only calms the mind but also readies it for introspection and self-discovery. This deliberate focus on the breath aligns with the Buddha's teachings, emphasizing <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation">the role of mindfulness</a> in achieving awakening. Anapanasati meditation provides a refuge of calm. Its effectiveness in alleviating overwhelm and promoting mental clarity makes it a valuable hindi meditation practice for navigating the demands of modern life.</p>
<p><strong>Benefits of Anapanasati Dhyana</strong>
<ul>
<li><p><strong>Enhanced Concentration:</strong> Boosts concentration and focus.</p></li><li><p><strong>Stress Reduction:</strong> Calms the nervous system, reducing stress.</p></li><li><p><strong>Mind-Body Connection:</strong> Strengthens the mind-body connection.</p></li></ul>
<p>Try this Anapanasati meditation in hindi focusing on breath to cultivate mindfulness.</p>
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<h2>Soham Dhyana/ सोहम ध्यान</h2>
<p>Soham Dhyana meditation is a powerful meditation practice that revolves around the term "Soham". The mantra translates to "I am That" in Sanskrit, representing the inherent connection between individual consciousness and the universal existence. It’s a practice that taps into the profound simplicity of our breath to foster a deep connection between self-awareness and inner peace.</p>
<p>Breaking down the mantra reveals its significance - "Soham" encompasses the idea that with every breath, we affirm our connection to the universe. "So" corresponds to the inhalation, signifying the universal consciousness, and "ham" aligns with the exhalation, symbolizing the individual self. This meditation, therefore, becomes a journey into recognizing the oneness of self and the cosmos.</p>
<p>In this meditation, you need to focus on the breath and sync the inhalation with mentally saying "So" and the exhalation with "ham." This rhythmic repetition helps create a calming and harmonizing effect on the mind. The essence of Soham Dhyana lies in realizing the connection between individual and universal consciousness, fostering a sense of oneness and unity. It is a gentle and accessible way to enhance mental clarity, focus, and cultivate a deep awareness of the present moment. Soham Dhyana can be practiced by anyone, making it a wonderful introduction to the world of meditation for those seeking simplicity and profound inner peace.</p>
<p><strong>Benefits of Soham Dhyana</strong>
<ul>
<li><p><strong>Realization of Oneness:</strong> Cultivates a sense of oneness by Harmonizing Breath with the Universe.</p></li>
<li><p><strong>Clarity and Focus:</strong> Enhances mental clarity and focus.</p></li></ul><p>Try this <a href="https://s20v7.app.link/share-link?courseId=6501fdb8cf41ec246bd4d4c4/" target="_blank">Soham meditation</a> in Hindi  to find peace in the natural rhythm of your breath.</p>

<h2>Shwas Ganna: Counting Breath Meditation/ श्वास गन्ना मेडिटेशन</h2>
<p>Shwas Ganna, also known as counting breath meditation, is a simple yet powerful hindi meditation practice that anyone can incorporate into their daily routine for a moment of calm. Rooted in ancient wisdom, this meditation technique focuses on the rhythmic flow of breath to cultivate a sense of tranquility and self-awareness.</p>
<p>The magic lies in the simplicity of this exercise – it helps you stay focused on the present moment, letting go of distracting thoughts. Taking breath as an anchor to connect you with the present, this practice helps you ground in the rhythm of your breath and offering a peaceful escape from the hustle of everyday life. In this meditation, you find a quiet spot, sit comfortably, and pay attention to your breath. As you breathe naturally, start counting each inhalation and exhalation from one to ten, and then begin again. Over time, this practice can enhance concentration, bring about a sense of relaxation, and contribute to a more stress-free state of mind.</p>
<p><strong>Benefits of Shwas Ganna</strong>
<ul>
<li><p><strong>Enhanced Concentration:</strong> Improves concentration and attention.</p></li>
<li><p><strong>Calmness and Relaxation:</strong> Induces a state of calmness and relaxation.</p></li>
<li><p><strong>Stress Reduction:</strong> Counting breaths helps <a href="https://www.idanim.com/blog/stress-management-techniques">alleviate stress.</a></p></li></ul>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=6501f3d6cf41ec246bd4d4c1/" target="_blank">hindi meditation</a> to boost mindfulness and ease out stress.</p>

<h2>Swarnim Prakash: Golden Light Meditation/ स्वर्णिम प्रकाश मेडिटेशन</h2>
<p>Swarnim Prakash Dhyana, or golden light meditation, is a simple yet powerful practice that invites you to experience inner light and radiance. This meditation encourages you to sit comfortably and close your eyes. The essence of the meditation lies in visualizing a radiant golden light at the center of one's being. As you continue to focus on this inner light, let it expand gradually, filling your entire body and extending beyond it. The golden light serves as a metaphor for inner radiance and positivity. It's a beautiful practice requiring no special skills, making it ideal for those new to meditation or seeking a transformative experience.</p>
<p><strong>Benefits of Swarnim Prakash</strong>
<ul>
<li><p><strong>Illuminates the inner path:</strong> Facilitates a sense of inner light and clarity.</p></li>
<li><p><strong>Radiant energy boost:</strong> Infuses with positive and uplifting energy.</p></li>
<li><p><strong>Spiritual deepening:</strong> Enhances the connection to one's spiritual essence.</p></li></ul>
<p>Try this hindi meditation to clear out negativity and make space for tranquility.</p>
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<p>Idanim's venture into Hindi meditations marks a significant stride toward making mindfulness accessible to a wider audience. Through the power of language and culturally resonant practices, Idanim invites you on a journey of self-discovery and inner peace. The availability of these resources in Hindi reflects a commitment to inclusivity, ensuring that the transformative benefits of meditation reach people from all walks of life. Embrace the power of mindfulness, embark on a journey of self-reflection, and experience the profound impact of Idanim's Hindi meditations.</p>
<p>Discover Hindi meditation with <a href="https://www.idanim.com/" target="_blank">Idanim</a>, a mindful meditation app designed for inner peace and emotional well-being. With over 1000+ guided mindfulness meditations spanning 40+ categories such as learning to meditate, stress, anxiety, sleep, confidence, and relationships, Idanim is your companion in navigating life's daily challenges. Our experienced team of meditation teachers, with over 200 years of combined mindfulness expertise, ensures you receive the best guidance. We also host 'LIVE sessions,' featuring globally renowned teachers for Masterclasses and daily mindfulness practice, where you can interact directly with the experts. Join us on a journey towards increased productivity, lowered stress levels, and a more peaceful mind.</p>
<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


 Idanim's venture into Hindi meditations marks a significant stride toward making mindfulness accessible to a wider audience.

Practice meditation in Hindi with Idanim

We introduced meditations in Hindi with the understanding that language plays a pivotal role in personal connection and comprehension.

Practice Meditation in Hindi 

<p>As a parent, I believe it's our responsibility to instill important values in our children. In a world filled with distractions and chaos, nurturing their ability to be present, compassionate, and self-aware is a lifelong treasure. One such value that I hold dear is <a href="https://www.idanim.com/blog/kids-meditation-made-easy" target="_blank">mindfulness for kids</a>. But it's essential to do so in a gentle and nurturing way, allowing them the freedom to explore their own paths.</p>
<p>I've found that incorporating mindfulness into our family life has had a profound impact on my 6-year-old son. In this blog, I'll share my personal journey as a father and how I've tried to incorporate mindfulness into my children's lives with a focus on sensory experiences, visualization, and mindful eating.</p>
<h2>Nurturing Mindfulness in Children</h2>

<h3>Observation</h3>
<p>When it comes to nurturing mindfulness in children, there's a simple yet powerful tool at our disposal: observation. In my journey with my 6-year-old son, I've discovered the magic of mindfulness through keen observation. We often engage in games where I ask him to spot 10 red things in the room, or we explore our surroundings during walks, discussing whether he noticed an umbrella or a red purse nearby. These observation exercises stem from being fully aware of our surroundings, fostering mindfulness. I encourage him to share what he sees, hears, and feels, transforming this into a practice that enhances his focus and allows him to explore his mind in a calm and controlled manner. It's a simple yet emotionally enriching way to instill mindfulness in our little ones. This practice not only enhances their emotional intelligence but also provides them with a valuable tool to observe and manage emotions as they grow.</p>
<p><p>You can try this <a href="https://s20v7.app.link/share-link?courseId=64b055ea6693da61cad86297" target="_blank"> Meditation</a> with your kids, encouraging them to explore and observe with the power of visualization<p>
<h3>Expression</h3>
<p>I encourage my son to express his feelings - both pleasant and unpleasant. I never encourage him to suppress his feelings and emotions. This helps him acknowledge and be aware of all the feelings, whether it is anger, boredom, sadness, or pleasant feelings like joy, love and gratitude. I believe it also makes him emotionally strong. At the same time, I also give him space if he does not want to share or express himself. With this attitude, he understands the importance of giving space to himself and others.</p>
<h3>Sensory Experiences</h3>
<p>Children(rather all of us) perceive the world through their senses, and as parents, we can use this to our advantage when instilling mindfulness. I encourage my son to explore the world through his senses, whether it's feeling the softness of a pet's fur, listening to the soothing sounds of nature, or smelling the aroma of freshly baked cookies. By paying attention to these sensory experiences, kids learn to be present in the moment, appreciating the beauty and wonder of the world around them.</p>
<p>Incorporating sensory activities into our daily routine becomes a nurturing ritual, cultivating mindfulness and a heightened awareness of their environment. It's a delightful journey of teaching them to relish life's simple pleasures and revel in the magic of the present moment.
An additional avenue to introduce mindfulness is through the sense of taste. Another delightful way to introduce mindfulness is through taste testing. As parents, we can encourage our children to explore different flavors and textures, fostering an awareness of what they eat. This practice not only enhances their sense of taste but also deepens their connection with the food they consume.</p>
<p>I often encourage my son to let him choose ingredients, mix flavors, and try new dishes. This hands-on experience allows him to engage with food in a mindful way, savoring each bite and appreciating the sensory delight of a well-prepared meal. It teaches him to eat with gratitude and awareness rather than rushing through a meal without truly enjoying it.</p>
<p>Try this meditation with your kids, encouraging them to eat mindfully and promote good habits.</p>
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<h3>Aum Chanting</h3>
<p>Aum chanting is one of the best ways to instill mindfulness in kids right from an early age. As an avid practitioner of aum chanting and breath exercises, I've witnessed the remarkable benefits they bring into my life. Introducing my little one to the world of aum chanting was a delightful endeavor, instilling a positive habit from his early years.  it's a cherished routine as he often comes up to me asking to hold our breath and see who holds for the longest. Remarkably, he can hold his breath for nearly 40 seconds, a feat that never fails to amaze and inspire us both.</p>
<h3>Breath Count Exercise</h3>
<p>Teaching children how to be aware of their breath is a fundamental aspect of mindfulness. Reverse breakth count has been scientifically proved to have huge benefits in mindfulness, calming down and better sleep. I've introduced my son to simple breath count exercises. We sit quietly, and I encourage him to take deep breaths while counting reverse. This exercise has become a valuable tool for him to calm down when he's upset or anxious.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=64b054db6693da61cad86296" target="_blank"> meditation</a> with your kids, introducing them to belly breathing exercise in a playful way</p>
<p>Incorporating mindfulness in my kid right from an early age has been truly an enriching experience. It has not only strengthened the bond between us but also turned mindfulness into a delightful and cherished part of our core memories. My son often approaches me with playful challenges, inviting me to join in breath count exercises and see who holds up their breath for the longest. And the joy on his face when we engage in Aum chanting together is simply heartwarming. These moments of mindfulness have not only brought us together but also allowed us to explore and appreciate the beauty of being present.</p>
<p>Including these practices in our daily lives has been transformative for both me and my son. I believe that by teaching our children to be mindful, we are helping them become complete, well-rounded individuals. As parents, it's our responsibility to nurture our children's minds and hearts, helping them grow into compassionate, empathetic, and sensitive individuals. Through playful visualizations, sensory experiences, mindful eating, and breath count exercises, we can instill the invaluable practice of mindfulness in our kids.</p>
<p>Discover <a href="https://www.idanim.com/kids-meditation" target="_blank">Kids' Meditation</a>  with <a href="https://www.idanim.com" target="_blank">Idanim</a>, a mindful meditation app designed for inner peace and emotional well-being. With over 1000+ guided mindfulness meditations spanning 40+ categories such as learning to meditate, stress, anxiety, sleep, confidence, and relationships, Idanim is your companion in navigating life's daily challenges. Our experienced team of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a>, with over 200 years of combined mindfulness expertise, ensures you receive the best guidance. We also host 'Live Events,' featuring globally renowned teachers for Masterclasses and daily mindfulness sessions, where you can interact directly with our instructors. Join us on a journey towards increased productivity, lowered stress levels, and a more peaceful mind.</p>
<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


Incorporating mindfulness from an early age can help children build lifelong values.

How to Instill Mindfulness in Kids

It is important to instill important values in our children in a gentle and nurturing way, allowing them the freedom to explore their own paths.

<p>The ideal timing for meditation is one of the major concerns among several practitioners. For some, mornings are the go-to choice, a way to infuse their minds with a fresh start. Others opt for a peaceful evening session, a calming way to unwind after a long day. Then, there are those who find solace in meditating before bedtime. But does the timing of your meditation practice impact the outcomes you experience? Absolutely, <strong>the time of day you choose to meditate can significantly influence the benefits you derive from this practice. Just as with any other healthy habit, timing is a critical factor. It's the key to consistency, and it's in that consistency that real transformation takes root.</strong></p>
<p>Imagine this: you start your day with a sense of calm and clarity, and you end it with a soothing session that helps you unwind and sleep like a baby. Or perhaps you prefer a midday escape from the chaos to recharge your mental batteries. Finding the best time to meditate is not a luxury but necessary for a fulfilling and balanced life. Just 10 minutes of meditation a day can transform how you handle stress, improve your decision-making abilities, and enhance your overall well-being.</p> 
<p>The truth is, the best time to meditate can be as unique as you are. It's a personal journey, and we're here to guide you on how to find your ideal meditation moment. So, let's dive in and discover when the best time to meditate is for you, bringing harmony and balance into your life.</p>
<h2>When is the best Time to Meditate - Is there a Best Time?</h2>
<p><a href="https://www.idanim.com/meditation-for-beginners" target="_blank">Learning to meditate</a> opens several doors that help in calming the mind, reducing stress, and improving overall well-being. But when is the best time to meditate? The answer, it turns out, can vary from person to person. Let's explore five ideal moments for you to practice mindfulness and discover the perfect time for you.</p>
<h2>Meditate in the Morning</h2>
<p>The morning is often considered the prime time to meditate. Why? Well, it's a time when your mind is fresh, and your thoughts are still uncluttered. Imagine starting your day with a calm and focused mind, setting a positive tone before daily life kicks in. This is precisely why many practitioners prefer to meditate before breakfast. A morning gratitude meditation can set the stage for a day filled with positivity.</p>
<p>For beginners, finding time in the morning can be challenging, especially with the constant stress of responsibilities. But you can start small – just a few conscious breaths with mindfulness can make a significant difference. Don't hesitate to explore <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">beginner's meditation techniques</a>, which can help you establish a morning routine. Meditating in the morning clears your mind and reduces stress, which clears your mind and makes room for productivity. Spending a few minutes on morning meditation can boost your productivity throughout the day.</p>
<p>Try this <a href="https://s20v7.app.link/share-link?courseId=63890503512c437918062aef" target="_blank"> morning meditation</a> on Idanim to empower you day with energy and light.</p>
<h2>Meditate after Work</h2>
<p>If your work leaves you physically drained or mentally exhausted, meditating after work might be your perfect choice. It's an excellent way to release the tension accumulated during the day and create a clear boundary between your professional and personal life. This "me" time helps you transition from work mode to leisure mode, making you more available for the things and people that truly matter. Meditating after work has lots of advantages. While it's commonly known to help lower stress and anxiety, studies indicate it can also make you feel happier, improve your sleep, and enhance your thinking abilities.</p>
<p>Here’s a guided meditation to release tension and stress after a long working day:</p>
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<h2>Meditate during the Lunch Hour</h2>
<p>While most people meditate in the morning or evening, the lunch hour can be a fantastic opportunity for a midday meditation break. Whether you've just had a grueling meeting or you're preparing for an important appointment, a guided meditation can serve as a powerful stress reliever and help <a href="https://www.idanim.com/blog/increase-productivity-at-workplace" target="_blank">improve productivity at workplace</a>. It also helps relieve the physical strains of long hours at your desk. Some workplaces even offer dedicated meditation rooms, recognizing the benefits of giving employees space to unplug and recharge. Meditating during lunch breaks doesn't just make you feel less stressed, it also helps managing stress better in the long run. Consider trying guided meditations during your lunch break – they come in various time durations, making it easy to fit them into your schedule.</p>
<p>Here’s a short work break meditation to relax and recharge your mind:</p>
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<h2>Meditate Whenever You Feel Overwhelmed</h2>
<p>Stress and overwhelming moments can strike at any time – be it at work or home. Rather than turning to conventional distractions like social media or comfort food, why not try tuning in? As we practice mindfulness, it teaches us to observe our thoughts and emotions without reacting immediately. Whenever you feel overwhelmed, just pause for a minute or two for mindful breathing. With this, you can practice mindfulness which can help you handle stress and emotions in a much better way.</p>
<p>Here’s a guided meditation to calm your mind in overwhelming situations and regain control:</p>
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<h2>Meditate Before Bed</h2>
<p>While there isn't a universal consensus on evening meditation, it can be an excellent choice for some. The evening often provides a quieter environment, free from the day's chaos. Meditation before bed is an excellent option for those who struggle with sleep and a mind that just won't settle down. Racing thoughts, anxiety, and stress can keep you awake, even when your body yearns for rest. This is where meditation steps in as a powerful ally. It helps calm the mind, reduces stress, and eases anxiety, making it an ideal way to have a peaceful night's sleep. A short guided meditation session before bed can be beneficial, especially if your main practice time is during the day. It's a gentle reminder that sometimes, the best course of action is simply to let things be.</p>
<p>Here’s a 20-minute guided meditation for deep relaxation and peaceful sleep:</p>
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<h2>How to Find the Best Time to Meditate for You?</h2>
<p>Discovering the best time to meditate is a personal journey. The key is to experiment with various moments and identify when you feel most connected to your inner self. Whether it's the first thing you decide to do in the morning, the respite after a long day's work, a brief break during lunch, a mindful pause in moments of stress, or a calming session before bedtime, there exists an opportune moment for everyone to tap into the benefits of meditation. Find your perfect time and embrace the inner peace and balance that meditation can bring into your life.</p>
<p><a href="https://www.idanim.com" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> from all over the world with a combined mindfulness and meditation experience of more than 200 years.</p>

<p>Idanim conducts 'Live Events,' including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path. Try this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it.</p>

<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>

Find your perfect time and embrace the inner peace and balance that meditation can bring into your life.

When is the Best Time to Meditate

The right time to meditate is necessary for a balanced life. Just 10 minutes of meditation daily can help you handle stress and improve overall wellbeing.

When is the Best Time to Meditate?

<p>Welcome to another enlightening session of Idanim Inspirations, where the Co-Founder of Idanim, <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a> engages in a thoughtful conversation with Renuka Singh, Director at Tushita Mahayana Meditation Centre. Renuka Ji is a renowned sociologist. She has been working in the field of woman studies, cross-culture dynamics, diaspora and Buddhist teachings for over 40 years.</p>

<p>She was initiated into Buddhist and meditation practices by some of the most respected teachers including His Holiness The Dalai Lama, Lama Yeshe and Lama Zopa Rinpoche. 
Renuka Ji, a dedicated practitioner of Buddhist principles, generously imparts her knowledge and perspectives regarding the life-altering potential of meditation. During this discussion, she also relates her personal journey and how she discovered meditation while actively engaged in empowering women.</p>

<p>Join us as we explore the principles of Buddhist teachings and their potential to bring about positive change in your life.</p>
<h2>What Led You to Explore Your Mindfulness Journey?</h2>
<p>Renuka Ji took us back to her college days, where she began her journey of mindfulness. While pursuing her doctoral studies at JNU in Delhi, she encountered certain experiences that could not be explained. Despite her extensive readings in Western psychology and Indian philosophy, she felt a sense of dissatisfaction. She wanted a teacher who could explain the mysteries behind her experiences.</p>

<p>These experiences marked her learning journey, which began with a deep dive into Zen Buddhism and Tibetan Buddhism. In the pursuit of understanding, she even authored a paper on the Feminine principle within Tibetan Buddhism. Her quest for knowledge eventually led her to His Holiness the Dalai Lama in 1986.</p>
<p><strong>She recounted her first interaction with His Holiness, Dalai Lama, a moment that left a mark on her path to mindfulness. His teachings and logical insights deeply inspired her</strong>. His Holiness conveyed a profound truth: "No amount of reading will help you start meditating." It was here that Renuka Ji's personal journey into mindfulness truly began.</p>
<h2>Can You Share Some Teachings from His Holiness The Dalai Lama?</h2>
<p>Renuka Ji shared that the abundance of knowledge and teachings could not be summarised in a few sentences. She later briefed the Dalai Lama’s teachings by breaking them down into three key aspects: morality, concentration, and wisdom. The key message emphasized the importance of nurturing compassion rooted in wisdom. Cultivating an altered mindset in your daily life is essential, as it serves as a path towards attaining enlightenment.</p>

<p>Furthermore, Renuka Ji stressed the significance of the concept of emptiness and wisdom. To illustrate emptiness, she used a simple example of a table. At first glance, it appears as just a table. But upon closer examination, you realize it's composed of countless particles in the universe, interconnected and interdependent. Understanding this interdependence is key to grasping the essence of emptiness. While it may be straightforward in theory, truly realizing it can be incredibly challenging.</p>

<p>Regarding wisdom, she pointed out that it involves acknowledging that what we perceive with our eyes is not an absolute reality but more like a dream. Our personal perspectives lead us to assign labels to everything we see.</p>
<h2>Can You Share an Incident with His Holiness Dalai Lama That Had an Impact On Your Life?</h2>
<p>Renuka Ji described her meeting with His Holiness as a significant turning point in her life. She shared that, after spending 40 minutes with him, all of her lingering questions and doubts seemed to simply fade away. It was as if a fog had lifted, leaving her with complete clarity and no contradictions.</p>
<p>In that precious moment with the Dalai Lama, Renuka Ji found herself profoundly transformed. She explained the concept of the three gurus – the inner, the outer, and the secret. The outer guru, she said, plays a crucial role in helping us develop the skills and qualities that are reflected in them.</p>
<p>The secret guru, on the other hand, aids in cultivating these qualities and skills, utilizing methods tailored to one's unique needs and preferences. Renuka Ji's experience with the Dalai Lama illustrated the power of such encounters in fostering personal growth and understanding.</p>
<h2>How has Your Academic Journey Intersected With Your Journey of Self-Discovery?</h2>
<p>Renuka Ji embarked on her mindfulness journey during her PHD studies. She mentioned her research paper dedicated to the intricate layers of the female psyche, with a particular focus on women residing in Delhi. Her research was directed towards those women who were achieving remarkable success in their careers and flourishing financially yet found themselves grappling with dissatisfaction emotionally and spirituality.</p>
<p>She delved into the spiritual journeys of these women, walking a path that strayed from conventional religious structures. In her book, "Women Reborn," she pens a captivating quest to understand the spirituality of urban women. The brilliance of her work lies in her innovative approach to spiritual methodologies in autobiographical narratives.</p>
<p>She also talked about a dedicated chapter that includes men in the conversation, featuring the wise Dalai Lama and one of his students. Renuka Ji's book ultimately reaches a powerful conclusion: it delineates two distinct spiritual models – the masculine and the feminine.</p>
<p>In the realm of masculine spirituality, the pursuit often involves letting go of worldly attachments or making profound sacrifices to attain spiritual goals. On the other hand, Renuka Ji highlights a unique facet of feminine spirituality. Women who embrace this path don't necessarily surrender or forsake their worldly responsibilities. Instead, they seem to navigate the challenges of daily life, including career obstacles, while simultaneously nurturing their spiritual selves.</p>
<p>It's essential to note that these models aren't exclusive to gender; men can indeed adopt the feminine model of spirituality, and women can explore the masculine path. Renuka Ji's work serves as a thought-provoking canvas, urging us to ponder the intricate interplay between spirituality and our daily lives, transcending the confines of gender expectations.</p>
<h2>How has Your Exposure to Diverse Cultures Influenced Your Views on Mindfulness?</h2>
<p>From a cross-cultural perspective, Buddhism undergoes a fascinating transformation as it spreads to different geographical regions. For example, Korean Buddhism and Italian Buddhism exhibit notable distinctions. When we delve into the practice of meditation, its essence is predominantly shaped by the teachings and guidance specific to the Buddhist practice you follow. The methods and characteristics of meditation will vary based on these teachings.</p>
<p>Your personal journey is profoundly influenced by the qualities and methods you embrace within your chosen tradition. The cultural context in which you practice Buddhism will naturally leave its mark on your spiritual path. Nevertheless, it's important to recognize that the fundamental truth or ultimate reality sought in Buddhism remains unaltered. What differs are the diverse methods and paths that guide individuals towards this shared destination.</p>
<h2>What is the Vision of Tushita Mahayana Meditation Centre?</h2>
<p>Tushita Mahayana Meditation Centre, founded in 1979 by Lama Yeshe and Lama Zopa Rinpoche, is a place of great significance. Its primary purpose was to introduce Tibetan Buddhism to India, fostering the understanding of wisdom and compassion among people. In doing so, the Lamas aimed to express their gratitude to the Indian people who had provided them refuge.</p>
<p>Over the years, the center has evolved into a global focal point where teachers from all around the world come to practice and share their knowledge. One notable transformation is the shifting demographic of its visitors. Initially, the center attracted an older crowd, but in the last decade, a surge of interest from younger individuals has been observed.</p>
<p>This can be attributed to the increasing stress and anxiety concerns in modern life. Younger generations are turning to mindfulness and meditation as effective tools to navigate the challenges of contemporary living. The center's teachings, including those imparted by the Lamas, as well as its weekly pooja sessions, discussion groups, and morning meditation routines.</p>
<p>Tushita Mahayana Meditation Centre's commitment extends beyond meditation. It actively engages in charitable work, supporting cancer patients, facilitating child education, and aiding those in need. It is also known for organizing special sessions featuring teachings by the Dalai Lama.</p>
<h2>What are Some Key Teachings You have Shared in Your Books?</h2>
<p>Renuka Ji has touched upon some fundamental themes that she often explores in her writings: interdependence, impermanence, and the nature of suffering. These themes are the cornerstone of personal growth and expanding one's consciousness.</p>
<p>When she was asked about a famous quote from one of her books, which reads, "If you want to know what you were doing in the past, then look at your body now. If you want to know what will happen in the future, look at what your mind is doing now," Renuka Ji shared that this quote was inspired by the teachings of His Holiness. It delves into the concept of Karma - the idea that your current physical state is a reflection of your past actions. Your body's shape and condition are like a mirror reflecting your life's history.</p>
<p>To glimpse into your future, she advised, look within your mind. Understand the nuances of your moment-to-moment consciousness. This is where the practices of mindfulness and meditation play a pivotal role. It's an essential aspect of self-awareness that everyone should embrace. Think of it this way: Your thoughts and beliefs are the architects of your future reality. If negativity dominates your thoughts, it shapes you into a person with harmful tendencies. On the other hand, positive thoughts mold you into a compassionate individual. In essence, you are the creator of your own destiny.</p>
<h2>What is Your Advice for People Starting their Meditation Journey?</h2>
<p>Renuka Ji's wisdom is a simple yet profound idea: taking care of your body is important, but looking after your mind should be the top priority. Prioritizing your mental wellness is crucial for a balanced and fulfilling life. One way to achieve this is by making mindfulness a daily practice.</p>
<p>Renuka Ji also pointed out some common mistakes that people tend to make in their mindfulness journey. One of the most prevalent errors is expecting immediate results. It's important to understand that cultivating a healthy mind takes time, patience, and consistent effort. So, remember, don't rush the process, and be gentle with yourself as you work towards a happier, more mindful life.</p>
<p>Renuka Ji's insights have shed light on the essence of Buddhist teachings and how they can be integrated into our daily lives. Watch the full conversation to gain a fresh perspective on the life-changing potential of meditation.</p>
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<p>Our podcast series, Idanim Inspirations, dives into enlightening conversations with spiritual leaders exploring their remarkable journeys toward mindfulness. Here, we share the profound insights and life-changing experiences that have guided them on their paths. Through these conversations, we uncover insights and experiences, offering enlightenment and inspiration for all. Get ready to discover a wellspring of inspiration and wisdom as we bring these conversations to your screen.</p>

<p>Idanim Inspirations is now available on our app. Check out the full interviews, along with other mindfulness practices. Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>












Renuka Ji, a dedicated practitioner of Buddhist principles imparts her knowledge regarding the life-altering potential of meditation.

Discover the Transformative Power of Buddhist Teachings

Your thoughts build your reality. Positive thoughts mold you into a compassionate individual. In essence, you are the creator of your own destiny.

Power of Buddhist Teachings: Renuka Singh on Life-altering Potential of Meditation

<p>Did you know that on average, 14% of Indians suffer from concerning mental health in the country? As we step into Mental Health Awareness Month, these numbers cast a light on the growing need for resources that can help all of us cope.</p>
<p>But here's the good news: you don't need to make big changes to your life to enhance your mental health and well-being. Instead, there's a simple yet powerful practice that's been gaining recognition for its ability to manage anxiety, depression, and the everyday stresses we all face—Mindfulness.</p>
<p>You may have heard the term "mindfulness" around quite a bit lately. It's about being fully present in the moment, embracing it with an open heart and an accepting attitude. This practice holds the potential to reshape our habitual reactions and emotional patterns, providing us with a fresh perspective on life's challenges.</p>

<p>In this blog, we'll explore how mindfulness can be your ally in nurturing your mental health. We'll break down the complexities, suggest practical tips, and guide you on a journey towards greater peace, resilience, and happiness.</p>
<h2>What is the Link Between Mindfulness and Mental Health?</h2>
<p>It is like a strong bridge connecting our mind and well-being. Mindfulness is all about paying close attention to the present moment, without judgment. When we practice mindfulness, we learn to observe our thoughts and feelings without getting overwhelmed by them. It's like taking a step back and watching a river flow; we see our thoughts and emotions, but we don't get swept away by them.</p>

<p>This helps us manage stress, reduce anxiety, and even lift the cloud of depression. Mindfulness can be a valuable tool to improve our mental health because it teaches us to be kind to ourselves and find calmness amid life's storms. It's like a superpower that empowers us to handle life's challenges with greater ease and find peace in the midst of chaos.</p>
<h2>Is Mindfulness for Me?</h2>
<p>Is mindfulness right for you? Well, the answer is yes, it can be for many of us. Mindfulness is like a helpful friend for people who deal with everyday challenges like stress, anxiety, or feeling down. It's a bit like a toolbox filled with techniques to make you feel better. But guess what? It's not just for folks who are going through tough times. Even if you're feeling okay but want to boost your mental health and happiness, mindfulness can be your guide to a brighter state of mind. No matter how old you are—whether you're a kid, a teenager, or a grown-up—mindfulness is something you can learn and practice. It's like a skill that anyone can master, and it can bring a little extra sunshine into your life. So, if you're thinking about giving mindfulness a try, there's a good chance it can work wonders for you too.</p>
<h2>What are the Benefits of Mindfulness for Mental Well Being?</h2>
<p>Mindfulness is like a mental reset button, and it offers a host of benefits for our mental well-being. Let's dive into some of these benefits in a way that's easy to understand.</p>
1. <strong>Enhanced Concentration</strong>: Have you ever found your mind wandering during an important task? Mindfulness can help with that. By training our minds to stay present, we can improve our <a href="https://www.idanim.com/concentration-meditation" target="_blank">concentration and focus</a> on the task at hand, making us more productive.</p>
2. <strong>Better Relationships</strong>: Mindfulness isn't just about our relationship with ourselves; it also impacts how we interact with others. By being fully present in our interactions, we can listen more attentively, communicate more effectively, and build stronger, more meaningful relationships</p>
3. <strong>Greater Resilience</strong>: Life is full of ups and downs, but mindfulness can help us bounce back from setbacks more gracefully. It teaches us to approach challenges with a sense of calm and acceptance, making us more resilient in the face of adversity.</p>
4. <strong>Improved Sleep</strong>: If you've ever struggled with sleepless nights due to a racing mind, mindfulness can come to the rescue. By calming our thoughts and reducing stress, it can lead to more peaceful and restorative sleep.</p>
5. <strong>Boosted Self-esteem</strong>: Mindfulness helps us become more aware of our inner dialogue. When we recognize and challenge negative self-talk, we can boost our self-esteem and develop a more positive self-image.</p>
6. <strong>Greater Joy and Contentment</strong>: Ultimately, mindfulness invites us to savor life's simple pleasures. By being fully present, we can find joy and contentment in the everyday moments that often go unnoticed.</p>
<h2>How can We Practice Mindfulness for Better Mental Health?</h2>
<p>Practicing mindfulness can indeed significantly improve mental health. Here's a breakdown of various mindfulness techniques, their essence, importance, and how to practice them:</p>
1. <strong>Mindful Breathing</strong>: One of the simplest and most effective mindfulness practices is mindful breathing. Take a few minutes each day to focus your attention on your breath. Notice the sensation of the breath as it enters and leaves your body.</p>

<p>Here is a short Anapanasati meditation focusing on breath mindfulness that you can try.</p>
<p>You can try out a short Anapanasati meditation and experience deep peace.</p>
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2. <strong>Body Scan</strong>: Perform a body scan by mentally checking in with different parts of your body from head to toe. This helps you become more aware of physical tension and can promote relaxation.</p>
<p>You can try <a href="https://s20v7.app.link/share-link?courseId=62ab1ed71e967070d6d6ab95" target="_blank">Vipassana Meditation</a> on our app that helps you align your body and mind to gain peace.</p>
3. <strong>Mindful Walking</strong>: Take a walk and focus on the act of walking itself. Feel the ground beneath your feet, notice the rhythm of your steps, and observe your surroundings without rushing.</p>
4. <strong>Mindful Meditation</strong>: Set aside time for formal meditation sessions. Sit comfortably and focus your attention on your breath, a specific sensation, or a guided meditation. Start with short sessions and gradually increase the duration.</p>
5. <strong>Mindful Listening</strong>: When in conversations, <a href="https://www.idanim.com/blog/mindful-communication-at-workplace" target="_blank">practice active listening</a>. Give your full attention to the person speaking, without thinking about your response or distractions.</p>
6. <strong>Mindful Digital Detox</strong>: Occasionally disconnect from digital devices and social media. Constant connectivity can lead to mental clutter and stress.</p>
<p>Remember that mindfulness is a skill that takes time to develop. You may face some difficulties as you are starting out. You can read how to <a href="https://www.idanim.com/blog/common-mistakes-one-makes-while-meditating" target="_blank">overcome the common mistakes</a> beginners make when starting with meditation. Be patient with yourself and make it a regular part of your routine. Over time, practicing mindfulness can lead to better mental health, increased self-awareness, reduced stress, and improved overall well-being.</p>
<p><a href="https://www.idanim.com" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like <a href="https://www.idanim.com/meditation-for-beginners" target="_blank">learning to meditate</a>, stress, anxiety, sleep, confidence, failures, relationships, etc. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> from all over the world with a combined mindfulness and meditation experience of more than 200 years.</p>
<p>Idanim conducts 'Live Events,' including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path. Try this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it.</p>
<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


Studies show that practicing mindfulness can help manage common mental health problems like depression, anxiety and feelings of stress.

Embracing Mindfulness for Better Mental Health

Mindfulness encourages us to acknowledge our emotions without judgment. Instead of suppressing them, we learn to accept and work with them.

<p>Have you ever found yourself in a conversation where you're technically listening, but your mind is already racing, preparing to respond? It's a common experience - we often wait for someone to finish speaking, not to understand them better, but so we can have our turn to talk. This behavior isn't unique; many conversations seem to revolve around appearing intelligent or reacting swiftly rather than genuinely listening and responding.</p>

<p>But imagine a different scenario where you are fully engaged, not just hearing words but truly absorbing the thoughts and emotions behind them. Instead of waiting for your turn to speak, you're responding thoughtfully, contributing to the exchange of ideas. This is mindful communication.</p>

<p><strong>When we practice mindful communication, it's not just about the words; it's about the connection. It’s about being present and attentive. The quality of our discussions improves, which ultimately <a href="https://www.idanim.com/blog/increase-productivity-at-workplace" target="_blank">increases the productivity</a> and output of your work effectively. This isn't a far-fetched dream. Research says it is possible!</strong></p>

<p>In this fast-paced era, taking a moment to pause, reflect, and connect may seem unusual, but trust us, it's a special ingredient that can make the workplace more vibrant, effective, and compassionate.</p>

<p>Join us on this exploration of mindful communication at the workplace. We'll unravel simple yet potent techniques to enhance how you interact, paving the way for a happier, more engaged, and highly productive workforce. Unlock the full potential of mindful communication in the modern workplace.</p>

<h2>What is Mindful Communication?</h2>
<p>Mindful communication is like a supercharged way of talking and listening! Mindfulness communication involves incorporating the wisdom of mindfulness into our conversations. When we're mindful about how we talk and listen, it's like we're giving our communication skills a major upgrade. We become better at understanding and connecting with others. Plus, we're more honest and caring in our interactions. It's a win-win!</p>

<p>Science has backed that <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation" target="_blank">mindfulness has been proven to have positive effects</a> on interpersonal interactions and social relationships at work. Mindful communication helps us stay calm and collected even when faced with negativity or aggression from others. It's like having a shield that protects us from getting caught up in the drama. Instead, we can respond in a positive and thoughtful way.<?P>

<p>But here's the cool part – it's not just about how we react, it's about how we label our thoughts and feelings. It's like putting a name to the emotions we're experiencing. This little trick helps us make smarter choices and boosts our emotional intelligence. Mindful communication makes our interactions smoother and more meaningful.</p>

<h2>Why is Mindful Communication Important at Workplace?</h2>
<p>Picture this: A conversation where you are fully engaged, listening with an open heart, free from judgment, and genuinely understanding each other. This is the essence of mindful communication, a skill that can transform how we relate to others.</p>

<p><strong>There are three pillars of mindful communication: Presence, Unbiasedness, and Compassion. These foundations are the keys to building authentic connections. It's not just about slick communication skills; it's about breaking down the mental barriers that often cloud our interactions.</strong></p>

<p>You've probably encountered people who, despite their ability to talk, struggle with these mental blocks. Biases, preconceptions, and personal baggage can get in the way, preventing true understanding. This can create superficial alliances at work. Workplaces are not immune to this dilemma. We've all witnessed moments when frustrations spill over, leading to toxic relationships and, ultimately, hampering productivity. But fear not, there's a solution: mindful communication.</p>

<p>By engaging in mindful communication, we can bridge these gaps. We help each other truly grasp our thoughts and emotions. We give space for expression, and most importantly, we ensure that everyone feels heard and understood.</p>

<p>Good communication is like a secret ingredient for a healthy workplace. It's not just a nice-to-have; it's essential for promoting employee well-being. According to a study by the American Psychological Association, when workers feel supported by their bosses, they tend to be happier and healthier.</p>

<p>This mindful way of communicating should happen everywhere in the workplace - between coworkers, managers and their teams, and across the board. When a company embraces mindful communication, they're not just improving engagement; they're also reducing stress and anxiety and ultimately promoting wellness.</p>

<h2>How to Become A Mindful Communicator?</h2>
<p>Becoming a mindful communicator is like discovering a treasure chest of positive connections and understanding. It's a journey that starts with small but impactful steps, leading to a more harmonious and enriching way of interacting with others. Here are a few tips to keep in mind while practicing mindful communication:</p>

<p><strong>Empathetic Listening:</strong> In our daily interactions with colleagues or co-workers, we often find ourselves missing out on a crucial skill: empathetic listening. Instead of truly tuning in, we might rush to conclusions, dish out unasked-for advice, or worse, lose focus while they talk. Sometimes, we end up sharing our own bundle of problems, thinking it shows we're on the same page. Mindfulness can help us build solid connections. With careful listening, spotting the unsaid in their body language, and giving a heartfelt dose of empathy, mindful communication can help us build strong understanding and strengthen the rapport that holds teams together. Communication research conducted by Sage Journals demonstrated the effects of mindfulness on empathetic listening resulting in improved rapport and making the work environment a better place.</p>

<p><strong>Mindful Speaking:</strong> In a fit of anger, employees might let out hurtful words, not realizing the lasting effects they could have on their colleagues. This can happen whether it's spoken words or written messages. Mindful communication is like a two-sided coin; it's not just about being a good listener but also about speaking mindfully. When we're not mindful in our interactions, it can create a toxic atmosphere at work. There's a saying that people don't quit organizations, they quit because of bad bosses and a toxic work culture. So, if we want a happier personal and professional life, harmony is the goal, and mindfulness is the key that unlocks it.</p>

<p><strong>Eliminating Biases:</strong> We all have biases, like little filters that color our perceptions. The key is to recognize them and work towards setting them aside. When you catch yourself making assumptions, pause. Ask yourself if you're being fair. Challenge those biases by considering other perspectives. This opens the door to better understanding and healthier interactions.</p>

<p><strong>Suspending Judgments:</strong> Picture your judgments as helium balloons – they can carry you away from the truth. Practice holding onto the strings of those balloons, gently pulling them down. Instead of jumping to conclusions, be curious. Ask questions to uncover the deeper layers of the story. Allow others to surprise you with their unique experiences and viewpoints.</p>

<p><strong>Compassion:</strong> Sprinkle kindness like confetti in your interactions. When you're compassionate, you create a safe space for open communication. Recognize that everyone has struggles and feelings. Be patient, and offer support when needed. Imagine how much better the world would be if we all treated each other with a little more compassion.</p>

<p><strong>Managing Emotional Triggers:</strong> When things get tense, our emotions sometimes muddy the waters of communication, causing confusion. Mindfulness can help you navigate these feelings. It's like an emotional lifeguard that helps us handle those triggers like a pro. <strong>Encouraging employees to take a mindful breather is the key. It's all about taking a pause, giving them a chance to watch their feelings without pointing fingers.</strong> By acknowledging and understanding the emotion, they can respond thoughtfully instead of just reacting. This simple shift brings more positive, meaningful conversations to the table.</p>

<p>But this journey doesn't end with communication alone. It's a holistic journey that invites us to care for our mental and emotional wellbeing. By taking the time to pause, reflect, and practice mindfulness, we fortify our resilience, sharpen our focus, and enhance our overall sense of wellbeing. So, let's take that first step on this mindful journey. Let's prioritize mindful communication, not only for the sake of our professional success but for the sake of our mental and emotional harmony.</p>

<p><a href="https://www.idanim.com" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> from all over the world with a combined mindfulness and meditation experience of more than 200 years.</p>

<p>Idanim conducts 'Live Events,' including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path. Try this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it.</p>

<p>So if you are looking to begin your mindfulness and meditation journey, download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


 By promoting mindful communication at workplace, employees can stay calm and collected even when dealing with difficult situations at work.

Mindful Communication at Workplace

Mindful communication lets us pause and respond thoughtfully instead of reacting bringing a shift to more positive, meaningful conversations to the table.

Managing An Overactive Mind During Meditation

<p>I will pay the EMI loan tomorrow. I have to pick up the kids at 3 PM. Let me eat something healthy for dinner. Did I pick up the laundry from the dry cleaner? Trisha has unit tests coming up. Let me move the deadline for the deliverable from Friday to Monday. Do these thoughts sound familiar? </p>

<p>Have you ever started a peaceful meditation session only to be bombarded by a whirlwind of thoughts and distractions? Don't worry, you're not alone! All of us have experienced the lively dance of an overactive mind during meditation, and it can be frustrating. When we practice meditation, many of us come to the realization, perhaps for the first time, that our attention is often taken up by our thoughts. This realization is significant as it brings a sense of awareness.</p>

<p>By simply noticing the busy thoughts during one meditation session, you've taken a step towards finding calm and peace inside you. In this blog, we'll answer common questions that beginners often have about staying focused while meditating, and we'll give you easy tips to help. Let's get ready to make your meditation practice even better!</p>

<h2>My Mind is Always Busy, Lost in Thoughts. What Should I Do?</h2>

<p>Meditation helps in calming the mind and subsides your thoughts. But we all know that putting your mind to rest is not easy. Our thoughts have the power to overshadow reason, and their intensity can be overwhelming. They can take the form of aspirations, expectations, doubts, memories, and anxieties.</p>

<p>Before you go into an attack mode to shun all your thoughts, understand that it is common and normal for thoughts to come. <a href="https://www.idanim.com/blog/the-single-biggest-mistake-people-make-in-meditation" target="_blank">Do not make the mistake of trying to rid yourself of thoughts.</a> As you learn to meditate, don't try to control your thoughts. Allow them to come and go. Don't cling to them. When you take a step back and observe your thoughts, you become less reactive to situations and thoughts. In other words, be centered. Learn to recognize your thoughts when they occur, so you do not lose yourselves in a trance—believing thoughts to be reality and identifying with them. Because we are so often lost in thought, it is helpful to simply notice this fact first. Then amidst the thoughts, here are a few suggestions that can help to steady your attention during meditation:</p>

- <p><a href="https://www.idanim.com/blog/why-is-an-anchor-important-during-meditation" target="_blank">Anchor your attention to the body or breath over and over.</a> This is like tethering the busy thinking mind to the "present." Even though it pulls away, you patiently and gently bring it back repeatedly.</p>
- <p>Commit to not judging the advent of your thoughts. Instead, respond to thoughts with acceptance and friendliness.</p>
- <p>When you find you're lost in a compelling thought, mentally whisper to yourself reminding that your thoughts are real—they are happening—but they are not reality. They are just a mental representation. You don't have to believe your thoughts!</p>

<p>Just like a body of water stirred up by the winds, your mind will gradually calm down after being physically still for a while.</p>

<h2>Why Does My Body Experience Strong Emotions When I Meditate?</h2>

<p>Ever wondered why strong emotions pop up while you meditate? Well, it's quite normal. When we meditate, all sorts of feelings can come to the surface. It's like your body's way of healing. You see, every emotion has a story, and sometimes they've been suppressed inside us for a long time. But meditation helps these emotions find a way out. It's like giving them a chance to be heard and then letting them go. So, if you're feeling some big emotions during meditation, don't worry – it's just your body's natural way of healing and letting go.</p>

<p>Here are a few suggestions to deal with strong emotions during meditation:</p>

- <p>Observe and accept: Instead of resisting or reacting to the sensations, adopt an attitude of curiosity and acceptance. Observe the sensations without judgment or attachment, allowing them to interact with you naturally.</p>
- <p>Focus on the breath: If the sensations become overwhelming or distracting, you can redirect your attention to the sensations of your breath. By anchoring your focus on the breath, you can create a sense of stability and calmness.</p>
- <p>Grounding techniques: If you feel disconnected or ungrounded due to the sensations, try <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">grounding techniques,</a> such as gently placing your feet on the ground, focusing on the sensations of your body touching the surface beneath you or visualizing roots extending from your body into the earth.</p>

<p>Once you start meditating with focus you'll learn that intense feelings are more like passing storms that bring chaos for a while before moving on. Instead of dismissing, denying, or drowning in the feeling, cultivating an embodied presence fosters a discerning and compassionate connection to it.</p>

<p>Try this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it.</p>

</p>
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<p><a href="https://www.idanim.com/" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. These meditations can be downloaded offline as well for better portability & access. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of teachers from all over the world with a combined mindfulness and meditation experience of more than 200 years. Idanim conducts 'Live Events', including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily Mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path.</p>

<p>Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> to start your mindfulness journey today.</p>


Discover effective techniques to tame an overactive mind during meditation and achieve deeper focus and clarity in your practice.

Our thoughts have the power to overshadow reason, and their intensity can be overwhelming. Meditation helps in calming the mind and subsides your thoughts.

Managing an Overactive Mind During Meditation

<p>Welcome to an exciting session where Raman Mittal, Co-Founder of Idanim engages in a captivating conversation with Manish Behl.</p>

<p>Manish Behl is India’s leading mindfulness and emotional intelligence coach. Manish is India's Leading Mindfulness and Emotional Intelligence expert and a certified Leadership coach. Manish has over 25 years of corporate experience, including leadership positions in various multinational companies. Manish is also the founder of the Mindfulness India Summit and the Mindful Science Centre, where he and his team offers experiential mindfulness workshops and leadership coaching.</p>

<p>Manish is an experienced meditator who started his meditation journey years ago to find a deeper connection within himself. He shares his personal experiences with sincerity, explaining how meditation transformed his life. It brought him clarity, emotional well being, and a stronger connection to the present moment.</p>

<p>Join us in this thought-provoking conversation as we delve into the depth of mindfulness and discover the transformative wisdom that Manish Behl has to offer.</p>

<h2>How did Manish Behl Start his Mindful Journey?</h2>

<p>Manish took us back to his childhood days, where he shared about his initial interactions with meditation and the mindful journey. At the age of 7, he embarked on this path, guided by his yoga guru, Dhirendra Brahmachari. It was through this mentorship that he was introduced to the intricate art of subtle yoga practices, unveiling the science and wisdom behind the world of yogic art and meditation.</p>

<p>He developed the habit of rising early in the morning. This simple yet transformative habit paved the way for a morning ritual that would later become instrumental in his exploration of various meditation practices and disciplines. Manish fondly remembered himself as a hyperactive child with boundless energy. Meditation and mindfulness practices helped him channel a positive force that would shape not only his behavior, emotional well being but also his mindset, education and career.</p>

<p>Fast forward to the year 2000, Manish introduced meditation into his organization's setup. He was determined to share the benefits of mindfulness with those around him. With unwavering commitment, he conducted extensive research and developed a blueprint to introduce mindfulness to his colleagues and employees. Through this endeavor, he aimed to seamlessly integrate mindfulness into their lifestyles.</p>

<p>This initiative marked a significant turning point in Manish's life. It paved the way for his next grand adventure, the Mindfulness India Summit and the establishment of the Mindful Science Centre. These platforms became a beacon for individuals seeking a deeper understanding of mindfulness and its practical applications in everyday life. Manish's dedication to bringing mindfulness into the corporate world not only transformed his own life but also opened doors for countless others on their own mindful journeys.</p>

<h2>How Does Mindfulness Help in The Decision Making Process and People Management?</h2>

<p>Manish Behl is renowned for his expertise in guiding and coaching both businesses and individuals. When asked about the impact of mindfulness and emotional well being on decision-making, he highlighted a vital connection that often goes unnoticed. Decision-making involves an interplay of conscious and largely subconscious processes influenced by our daily actions, biases, social conditioning, genetic predispositions, and situational factors.</p>

<p>Manish emphasized mindfulness acts as a catalyst for transforming the decision-making process. It provides you with a precious pause, a moment to step back and gain clarity. In this moment of awareness, you can scrutinize the array of choices before you and view them through a different lens. Mindfulness brings to light the conscious decisions that shape your path, paving the way for more confident and affirmative choices.</p>

<p>Manish went on to recount a recent experience during a session on decision-making at IIM Ahmedabad. He shared how mindfulness can unlock various dimensions of decision-making. One of these dimensions is divergent thinking, where you break free from the shackles of limited data and open your mind to a multitude of ideas. This ability to think outside the box grants you a competitive advantage in navigating complex decisions.</p>

<p>Another dimension, he pointed out, centers around the value proposition. Mindful decision-makers ponder not only the what but also the why. They contemplate the purpose and underlying motivations behind their choices. This thoughtful approach ensures that decisions are made with a clear understanding of their significance, transcending the influence of personal biases on one's emotional well being.</p>

<p>By fostering awareness and expanding the horizons of thinking, mindfulness equips individuals with the tools to make well-informed decisions, free from the limitations of unconscious biases. It empowers them to chart a course that aligns with their true intentions and aspirations, ultimately leading to more meaningful and impactful outcomes.</p>

<h2>What Does “Non-judgmental” Mean in the Context of Mindfulness?</h2>

<p>Manish has often used this quote by Jon Jabat Zinn in his various blogs, defining mindfulness, ‘Mindfulness is the awareness that arises through paying attention on purpose, in the present moment, non judgementally”. When asked about what “non-judgmentally” means in this context, Manish emphasized the importance of being non judgemental as the key factor in the concept of mindfulness.</p>

<p>He explained that practicing mindfulness with a non-judgmental attitude signifies a crucial aspect of this practice. He elaborated on this by highlighting the essence of accepting the present moment exactly as it unfolds, devoid of any desire to alter it to fit our preferences. This approach embodies what he termed as "non-judgmental mindfulness."</p>

<p>Being non-judgmental involves embracing the present moment without imposing any biases or expectations. It's about looking at the situation as it is, without the lens of trying to immediately make it better. He stressed that when we cling to expectations and view things from a singular standpoint, our thinking becomes confined, limiting our ability to explore various viewpoints. Being non-judgmental opens the door to being fully present in the moment. It fosters a sense of inner calm, attentiveness, and focus.</p>

<p>By letting go of judgments and expectations, individuals can immerse themselves in the richness of the here and now, free from the constraints of preconceived notions. This, in turn, enables a deeper and more profound experience of mindfulness. </p>

<h2>Success Stories From Manish Behl’s Mindfulness & Emotional Intelligence Training Program</h2>

<p>Manish is a renowned mindfulness and emotional intelligence coach. He has helped several businesses and professionals by offering experiential mindfulness workshops and leadership coaching. Manish revealed that there are hundreds of such stories. He mentioned his mindfulness foundation trainer program, where he trains people to deliver mindfulness practices for emotional well being. Manish highlighted how these mindfulness practices bring significant changes in behavior and perspective.</p>

<p>One striking example Manish shared involved a working professional who attended his training program while dealing with a tragic personal situation that was casting a long shadow over her professional life. She had endured months of sleepless nights. However, after the program, she began to experience remarkable improvements. Today, she stands at the pinnacle of her career, successfully leading an organization, a testament to the transformative power of mindfulness in healing and emotional well being.</p>

<h2>Why is it Important to Let Go & How Can We Do That?</h2>

<p>Manish Behl often talks about the importance of “letting go.” It is very uncommon to easily let off strong emotions like jealousy, anger, worry, fear, etc. Manish explained this concept in the most beautiful way. He explained that holding strong emotions is just like carrying a big bag of emotions that does not even help us.</p>

<p>Manish shares that identification with our emotions often leads to a sense of embodiment, where we become inseparable from the emotion itself. The phrase "let it be" encourages us to view emotions as transient, passing experiences rather than fixed elements of our identity. In this context, mindfulness emerges as a valuable tool for our emotional well being. It enables us to recognize our emotions, accept them without judgment, and contemplate our response to them with clarity and wisdom.</p>

<p>As a practical exercise, Manish introduces a method called "POARR," which stands for Pause, Observe, Accept, Respond, and Retreat. This approach acts as a roadmap for detaching from strong emotions. It starts with the simple act of pausing, interrupting the automatic reaction. Through observation, we gain insight into the nature of the emotion itself. Acceptance follows, allowing us to acknowledge the emotion without judgment. With this newfound clarity and emotional distance, we can respond thoughtfully and, if necessary, retreat from the emotion's grip.</p>

<h2>How Does Mindfulness Impact People's Personal Lives & Emotional Well Being?</h2>

<p>Manish explained a very straightforward perspective on the power of mindfulness. When one practices mindfulness, it doesn't just stay in one corner of your life—it spills over into every aspect.</p>

<p>It is like a mirror that helps you peel away the layers and reveal your true, authentic self. This self-discovery journey impacts not only your personal life but also your professional sphere. It's a holistic transformation. Mindfulness enables you to cultivate empathy, a precious quality that allows you to genuinely connect with others. It encourages you to be fully present in each moment, making your interactions with people more meaningful and profound.</p>

<p>Perhaps the most profound shift that mindfulness triggers is a new way of seeing the world. It's like putting on a pair of glasses that reveal a clearer, more beautiful view of life. This shift, in turn, has a positive effect on your emotional well being. </p>

<h2>What is Your Advice to People Who Expect to Be Thoughtless While Meditating?</h2>

<p>Manish puts a simple yet profound insight into a <a href="https://www.idanim.com/blog/the-single-biggest-mistake-people-make-in-meditation" target="_blank">common misconception</a> about meditation by saying, "Thoughts and breath come from the same place. You cannot control it. The more you try to control it, the more it becomes prominent."</p>

<p>He explains that thoughts are like flowing streams. Just as you can't control the course of a river, thoughts naturally flow in the mind. However, what you can control is your relationship with these thoughts. This is where mindfulness comes into play. It's about creating a space between yourself and the constant flow of thoughts and emotions, observing them from a distance.</p>

<p>This separation allows you to tap into a different perspective. Instead of being swept away by your thoughts, you stand a step back and channel your energy into understanding them more deeply. You don't have to react to every thought that arises. Instead, you can choose to observe, to make conscious choices about how to engage with those thoughts, all without judgment or expectations.</p>

<p>Manish's insights reflect that mindfulness is a simple yet incredibly powerful tool. It's not just about being present; it's about embracing your authentic self, fostering empathy, and gaining a fresh perspective on the world.</p>

<p>Watch the video below to catch the full interview with Manish Behl.</p>

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<p>Our latest podcast series, Idanim Inspirations, dives into enlightening conversations with spiritual and corporate leaders exploring their remarkable journeys toward mindfulness. Here, we share the profound insights and life-changing experiences that have guided them on their paths. Through heart-to-heart conversations, we uncover insights and experiences, offering enlightenment and inspiration for all. Get ready to discover a wellspring of inspiration and wisdom as we bring these conversations to your screen. Head to our <a  rel="nofollow" href="https://www.youtube.com/@Idanim_app/videos" target="_blank">YouTube channel</a> to discover more such videos!</p>















Manish's wisdom teaches us that mindfulness is not about eliminating thoughts but about changing our relationship with them.

Manish Behl's Insights on Mindfulness and Emotional Balance

Manish's story is a compelling reminder of the power of mindfulness proving that starting the day with intention can lead to a lifetime of positive change.

The Mind-Emotion Connection: Manish Behl's Take on Mindfulness

<p>As you settle into your meditation cushion, with every intention to find tranquility and clarity, you may encounter an unexpected roadblock—a sleepy mind that threatens to lull you into drowsiness. The battle against drowsiness during meditation is a common struggle for practitioners seeking mental clarity and deep inner peace. </p>
<p>Just as the mind and body crave restorative sleep, they can also drift into a state of drowsiness during moments of stillness and introspection. The warmth of the cushion and the rhythmic cadence of your breath can sometimes trigger a gentle lullaby, leading you astray from your intended path of mindfulness. However, by understanding the causes and implementing effective strategies to control a sleepy mind, you can harness this challenge as a catalyst for growth and transformation.</p>
<p>Let's look at questions that often baffle our early practitioners and discuss some mindfulness techniques to deal with them.</p>
<h2>I Get Sleepy During Meditation. What Should I Do?</h2>
<p><a href="https://www.idanim.com/meditation-for-beginners" target="_blank">Learning to meditate</a> can be an incredibly rewarding experience, but it's not without its challenges. One of the most common obstacles beginners face is sleepiness. It's a state we've all experienced before - whether it's nodding off during a boring lecture or feeling drowsy after a heavy meal. However, when it comes to meditation, there can be several underlying causes that contribute to this feeling. </p>
<p>Feeling sleepy when you meditate can be attributed to multiple factors. When you close your eyes during meditation, the reduction in light signals to your brain that it's nighttime, triggering a natural sleep-inducing response. Additionally, mindfulness techniques promote deep relaxation, activates the parasympathetic nervous system, and reduces sensory stimulation, all of which contribute to a sense of drowsiness.<p>
<p>But first, it's important to recognize that sometimes we are simply tired and need more sleep. Our bodies require a certain amount of rest to function optimally, and pushing ourselves too hard can have negative consequences. So, if you're constantly feeling sleepy during your meditation practice, it might be worth examining your sleep habits to ensure you're getting enough rest.</p>
<p>Another possible cause of sleepiness during meditation is our addiction to stimulation. In our modern world, we're constantly bombarded with distractions and fast-paced stimuli. When we sit down to meditate and everything becomes quiet and still, our minds can interpret this as a cue to sleep.  If you find yourself struggling with this, it may be helpful to incorporate certain mindfulness techniques starting with shorter sessions or incorporating some gentle movement to help your body adjust.</p>
<p>A third potential cause of sleepiness during meditation is an imbalance in energy. It's possible to be too relaxed without enough alertness, which can cause the mind to begin to drift off. To combat this, try paying more <a href="https://www.idanim.com/blog/why-is-an-anchor-important-during-meditation" target="_blank">attention to your breath or posture</a>, or consider switching up your <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">meditation technique</a>.</p>
<p>Whatever the cause, through mindfulness and meditation you can notice what sleepiness feels like in the body and mind and when it abates—and most importantly, notice if you're judging the sleepiness. If so, see if you can let go of the judgment. Our habit is judging our inner state, which interferes with a simple mindful presence.</p>
<p>After a few days of practice, your body adapts to peaceful sitting; however, if you still struggle with sleepiness, exploring standing or walking meditation can be beneficial. These techniques effectively anchor you in silence and presence, especially when combating excessive drowsiness.</p>
You can try this AUM chanting meditation on our app for clarity and inner peace.
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<h2>I Have a Lot of Difficulty Sitting Still. What Should I Do?</h2>
<p>Finding stillness during meditation can indeed be challenging, especially for those who struggle with restlessness or an active mind. However, there are several mindfulness techniques you can adopt to overcome this difficulty. The first step is to recognize that difficulty sitting still are common experience during meditation, especially for beginners. Instead of getting frustrated or judgmental about it, practice self-acceptance and acknowledge that it's a natural part of the process.</p>
<p>Meditation is practiced in various cultures all over the world. The idea of meditation for certain cultures emphasizes specific mindfulness techniques like sitting still during meditation which reflects on our mind and energy being focused for a calm and comfortable journey. However, it is important to understand that being comfortable in a preferred position is going to give you a calmer state of mind.</p>
<p>While the traditional mindfulness techniques such as <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">cross-legged sitting posture</a> is commonly associated with meditation, it's not the only option. Experiment with different positions such as sitting on a cushion, using a meditation bench, or even trying walking meditation. Find a posture that allows you to feel relatively comfortable and supported, reducing the physical discomfort that might contribute to restlessness.</p>
<p>Start with shorter meditation sessions and gradually increase the duration over time. By gradually building up your practice, you allow your mind and body to adapt to stillness more easily, minimizing restlessness.</p>
<p>Incorporate mindfulness techniques that help you cultivate a deeper awareness of your body during meditation. Begin your session with a body scan, where you systematically focus on each part of your body, bringing attention to any sensations or tension you may feel. This practice can help ground you in the present moment and create a sense of calm.</p>
<p>Utilize your breath as an anchor point for attention. Direct your focus to the sensation of the breath as it enters and leaves your body. Whenever your mind starts to wander or restlessness arises, gently bring your attention back to the breath, using it as a stabilizing force.</p>
<p>Consider seeking guidance from experienced meditation teachers or attending meditation classes or retreats. They can provide valuable insights, personalized techniques, mindfulness techniques and support to help you overcome restlessness during meditation.</p>
<p>Remember, meditation is a practice that requires patience, persistence, and a non-judgmental attitude. Be kind to yourself and embrace the journey, knowing that each session, whether calm or restless, offers an opportunity for growth and self-discovery.</p>
<h2>What Should I Do if I Feel Bored During Meditation?</h2>
<p>At some point(s) in mindfulness meditation practice, everyone gets bored! It can be an amazing practice to explore your relationship with boredom. It is essential to recognize that meditation is not about escaping boredom but rather learning to be present with whatever arises, including boredom. </p>
<p>Boredom doesn't have to be feared, despised, or judged. You can embrace it as part of the practice. How does boredom feel in the body? Can you breathe with it? Get interested in knowing it directly? Sometimes, when the mind settles, and nothing big happens, we miss the stimulation and become disinterested. Can you bring your attention to the breath as if it was your last breath? Boredom can be the outcome of disconnecting from the life that is present right now. You can even have the paradoxical experience of getting excited when you notice boredom arising. And the excitement will likely make the boredom disappear!</p>
<p>By learning to meditate with diverse mindfulness techniques you'll learn that intense feelings are more like passing storms that bring chaos for a while before moving on. Instead of dismissing, denying, or drowning in the feeling, cultivating an embodied presence fosters a discerning and compassionate connection to it.</p>
<p><a href="https://www.idanim.com/idanim-mobile-app-download" target="_blank">Idanim</a> is a mindful meditation app created for inner peace & emotional well-being with over 1000+ guided mindfulness meditations and 40+ categories like learning to meditate, stress, anxiety, sleep, confidence, failures, relationships, etc. Idanim was created keeping the daily challenges in mind and has seen great results, including increased productivity and lowered stress levels. We have assembled a unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> from all over the world with a combined mindfulness and meditation experience of more than 200 years. Idanim conducts 'Live Events', including Masterclasses by globally renowned teachers covering topics like focus, managing failures, stress, etc., and daily mindfulness and meditation sessions where users can practice with a dedicated group. The LIVE sessions also give users the opportunity to interact with our teachers and ask questions directly. This enables users to stay motivated and continue on the same path. </p>
<p>Try  this simple breath meditation and see how relaxed and rejuvenated you feel by the end of it. </p>
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<p>So if you are looking to begin your mindfulness and meditation journey, download our app from <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a>. </p>

Discover effective techniques to tame a sleepy mind during meditation and achieve deeper focus and clarity in your practice.

How to Manage a Sleepy Mind During Meditation

When you close your eyes during meditation, the reduction in light signals to your brain that it's nighttime, triggering a natural sleep-inducing response.

Managing a Sleepy Mind During Meditation

<em><strong>Dalai Lama famously said, “If every 8-year-old in the world is taught meditation, we will eliminate violence from the world within one generation.”</strong></em>
<p>In today's fast-paced world, anxiety and stress have become all too familiar to many of us. It's hard to imagine that just 20 years ago, these terms were hardly recognized. But what if we had embraced the power of mindfulness earlier? By incorporating a mindful mindset and lifestyle, we could have not only  <a href="https://www.idanim.com/blog/increase-productivity-at-workplace" target="_blank">increased our productivity</a> but also become better versions of ourselves. It's never too late to start, and by practicing mindfulness, we can navigate the challenges of our modern society with greater ease and become the best humans we can be.</p>
<p>Imagine, if your child could effortlessly calm their racing thoughts and cultivate a healthy coping mechanism that stays with them for a lifetime. Studies say that it's possible through the power of meditation, but let's face it – getting little ones to sit still can be quite the adventure! Don’t worry, this beginner's guide to meditation for kids is here to make it fun, engaging, and oh-so-relatable. Here, you’ll find the basics of meditation for kids and uncover its incredible benefits for children to keep meditation on their level. </p>
<p>From spirited toddlers to imaginative preschoolers and even curious older children, we've got you covered.</p>
<h2>What is the Importance of Meditation for kids?</h2>
<p>According to the Society of Research in Child Development, Washington, mindfulness for children is like a superpower, helping them develop important abilities and adding meaningful lessons to their lives. Let's take a closer look!</p>
<p>First up, meditation for kids can help sharpen their focus. It's like giving their minds a workout, making them better at paying attention and staying on task. One study at an Oakland-based primary school revealed that introducing activities incorporating meditation for kids helped with self-control, classroom participation, and respect for others.</p>
<p> Imagine the power of concentration shining through their schoolwork and everyday activities. But it doesn't stop there. Mindfulness for children also nurtures creativity. By quieting their minds, kids can tap into their imagination and come up with amazing ideas. Who knows, they might become the next brilliant artists or inventors.</p>
<p>Now, let's talk about values. Through meditation, children learn to understand their emotions and those of others. They become more aware of how their actions impact those around them. It's like a crash course in empathy, kindness, and compassion. And guess what? Meditation teaches them the art of mindfulness. By being present in the moment, kids can savor life's simple joys and find peace amidst the chaos. It's like having their own secret superpower that brings calmness and resilience.</p>
<h2>What are the Benefits of Meditation for Kids?</h2>
<p>How would you feel if your kid is given a timeout in school and made to meditate for a certain period of time? Would it bring a change in your little one’s behavior or do you prefer the old-fashioned sit-in-the-corner until they get irritated and start crying? 
Well, an elementary school in Baltimore, Maryland tried something different by replacing detention with meditation.</p>
<p>Instead of relying on punishments and hoping kids will magically change their behavior, there's a more effective approach: teaching them to focus on their breath and the present moment through meditation. This method has long-term value and can help kids avoid situations that might lead to detention. In fact, integrating mindfulness for kids into the regular school day is even more beneficial, as it becomes a natural part of their routine and helps prevent behaviors that could result in detention. Here are some benefits of meditation for kids that researchers approve of.</p>
<h3>Increased Attention</h3>
<p>Parents often worry about children's attention spans. Fortunately, meditation for kids has shown positive effects on attention in both adults and kids. A study posted by Sage Journals discovered that children with ADHD who learned meditation with their parents twice a week in a clinic and continued practicing at home experienced improved concentration at school, among other benefits.</h3>
<p>Another approach called Mindfulness-based Cognitive Therapy for Children (MBCT-C) has also proven helpful. It has been found to enhance attention, address behavior problems, and reduce anxiety in kids who initially had high anxiety levels. In a 2013 study focusing on boys with ADHD, an eight-week mindfulness training significantly reduced hyperactive behaviors and improved concentration.</p>
<h3>Healing Trauma and Stress</h3>
<p>Did you know that even preschoolers and toddlers can be affected by trauma and stress, just like older kids and grown-ups? Scary events like accidents, fires, or when someone they love gets really sick or dies can cause trauma. It's like a big storm inside their hearts and minds.</p>
<p>Now, here's the thing: preschoolers are still learning how to use words to express themselves. Sometimes they can't find the right words to tell us how they feel. It is important to address these issues from an early age.</p>
<p>According to The Association for Child and Adolescent Mental Health, United Kingdom, meditation and  meditation for kids can offer relief to kids dealing with stress. However, it's important to note that when it comes to kids who have experienced trauma, many teachers and researchers believe that a physical component is essential. Asking traumatized children to sit still and meditate immediately may not be effective and could potentially have negative effects.</p>
<p>By engaging in activities of mindfulness for kids or exercises that help release built-up tension, children can then gradually transition into practicing meditation and mindfulness. This approach takes into account the unique needs and challenges that traumatized children face, ensuring a supportive and effective journey towards healing and inner peace.</p>
<h3>Improved Mental Health</h3>
<p>Meditation is not just for grown-ups, but it can also work wonders for our little ones right from an early age! Meditation helps build a strong foundation for your mental well-being. It's like giving your mind a daily dose of vitamins! By practicing meditation, kids can develop skills to <a href="https://www.idanim.com/blog/stress-management-techniques" target="_blank">manage stress, reduce anxiety, and find balance</a>.</p>
<p>A study by SpringerLink showed a small group of kids with high anxiety found relief after a 12-week program. Their anxiety symptoms reduced, making them feel much better.
Mindfulness for kids also builds powers of focus and concentration in kids from an early age. As they practice, they train their mind to stay on one thing at a time, like a laser beam. This superpower helps them pay attention in school, understand things better, and give their best in everything.</p>
<p>Meditation teaches us to be aware of thoughts and feelings. This self-awareness can help kids understand themselves better and make smart choices. And here's the best part, meditation for children is a gift that keeps on giving. When you start early, it becomes a special habit that grows with you. It becomes your trusted sidekick, helping you handle big emotions, stress, and challenges as you grow older.</p>
<h3>Self Awareness and Regulation</h3>
<p>Mindfulness and self-awareness go hand in hand, especially when it comes to understanding ourselves. When we practice mindfulness, we become more aware of our thoughts and reactions in the present moment. It's like shining a light on our own minds! When we understand how our thoughts and emotions work, we can take charge of how we feel and behave.</p>
<p>Kids, who are learning to handle their own thoughts and feelings, can benefit a lot from meditation. Instead of figuring it out all on your own, getting some helpful instruction is like having a superhero guide to show you the way. It's something that even most grown-ups wish they had when they were kids!</p>
<h3>Social Emotional Development</h3>
<p>Meditation helps you become friends with your emotions. It's like having a secret decoder ring that helps you understand how you feel inside. By taking quiet moments to breathe and pay attention to your emotions, you become more aware of them and learn to handle them with kindness and care.</p>
<p>Introducing meditation for kids can help them become better communicators. Practicing mindfulness can help them become more present in conversations, listen to others and pay attention. It's like wearing super-sensitive headphones that help them understand what others are saying and respond with empathy and kindness.</p>
<p>Combining mindfulness with a social-emotional learning program can be like adding extra power to your super abilities. It's true! According to the National Library of Medicine, United States, one study found that kids who experienced the social-emotional learning program with mindfulness had some amazing advantages over the control group. They showed greater empathy, which means they could understand and share the feelings of others. They also had improved perspective-taking skills, allowing them to see things from different points of view.</p>
<h2>When is the Best Time to Teach Kids to Meditate?</h2>
<p>The way you introduce and practice meditation with your child can make a big difference in their interest and engagement. First off, timing is key! When you practice meditation with your child during calm moments, it sets them up for success. They become familiar with the practice and learn valuable skills they can use when feeling overwhelmed.</p>
<p>Children thrive with structure, so providing an external framework is essential. You can make meditation a special part of their bedtime or morning routine. This way, when kids and parents are less likely to have other responsibilities, you create a peaceful space for them to practice. It's like creating a magical ritual that sets the stage for a calm and focused day or a restful night's sleep.</p>
<p>Meditation holds incredible power in shaping the lives of children, nurturing their skills, and instilling valuable values. But we don't have to do it alone!</p>
<p>Try this Mindful Food Exploration meditation with your kids, as they get to meditate with our goofball, <strong>Koku</strong>, and learn to practice mindful eating through easy breathing and visualization techniques.</p>
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<p>Idanim, a mindful <a href="https://www.idanim.com" target="_blank"> meditation app created for inner peace & emotional well-being</a> with over 1000 meditations across 40+ categories covering stress, anxiety, sleep, confidence, failures, relationships, etc. There are meditations for every individual in every life situation. Our unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> come from all over the world with a combined meditation experience of more than 200 years. Idanim has introduced interactive and soothing meditations designed specifically for kids. From calming visualizations to playful breathing exercises, Idanim offers a treasure trove of tools to support their growth and well-being. Through Idanim, kids can explore a world where peace and harmony become their constant companions.</p>
<p>Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> and start your little one’s mindfulness journey today.</p>

Beginner’s guide for kids meditation: Nurture young minds with calming techniques & mindfulness practices. A fun journey to inner peace & focus.

Mindfulness for Kids: Beginner’s Guide 

Meditation builds focus & concentration in kids from an early age. As they practice meditation, they train their mind to stay on one thing at a time.

Discovering Mindfulness: Kids Meditation Made Easy

Raman Mittal in conversation with Rahul Dewan

<p>Join <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a> and Rahul Dewan in a thought-provoking conversation. Rahul, the founder of Srijan Technologies, is an inspiring figure in the corporate world, where meditation is often overlooked for success and mental well-being.</p>
<p>Rahul is an experienced meditator who started his meditation journey years ago to find a deeper connection within himself. He turned to mindfulness to explore his inner self and face life's challenges with grace.</p>
<p>Rahul shares his personal experiences with sincerity, explaining how meditation transformed his life. It brought him clarity, emotional well-being, and a stronger connection to the present moment. He reveals the power of mindfulness and how he incorporated meditation in the corporate world, positively impacting his mental wellness and professional journey.</p>
<h2>Rahul’s Mindfulness Journey So Far</h2>
<p>As Rahul shared his mindfulness journey, he revealed that even as a child, he felt a strong connection to the art of mindfulness.</p>
<p>From a young age, Rahul found comfort and inspiration in spiritual and religious movies. These films opened the door to a world where mindfulness was at its core.</p>
<p>But it wasn't just movies that sparked Rahul's interest in mindfulness. He also discovered the calming practice of deep contemplation called Dhyana and the peaceful discipline of Yoga. These experiences planted the seeds of inner peace within him. With dedication, he explored meditation, treasuring each breath, movement, and moment of stillness as a way to discover the vast depths of his own self.</p>
<p>Through meditation, Rahul found solace from his busy and chaotic life. As he continued his practice, he realized that mindfulness was not just a vague idea, but real and tangible that touched every part of his life. It became like a compass, guiding him through the ups and downs of emotions, thoughts, and desires, enabling him to navigate life's challenges with grace and calmness.</p>
<h2>How Meditation Helped Rahul Navigating Through Difficult Situations?</h2>
<p>Rahul went through a tough time where he felt down for a long period. It took him years to confront and talk openly about this struggle, highlighting the importance of taking care of our mental well-being.</p>
<p>During this challenging journey, he found a valuable healing method through meditation and mindfulness. He made a commitment to meditate every day, remembering his early morning bike rides to the meditation center. This discipline gradually helped him overcome his sadness.</p>
<p>Rahul also found help in <strong>LANDMARK EDUCATION PROGRAMS</strong> to manage his depression. These programs showed him how unexpressed emotions and thoughts can cause greater problems when ignored. Through the <strong><em>self-expression</em></strong> and <strong><em>leadership program</em></strong>, Rahul discovered the power of expressing his emotions authentically. Meditation played a crucial role during this time, kickstarting his journey of self-discovery.</p>
<p>At the same time, he got inspired to start Srijan Technologies, which is now a leading company in digital experience services. During this period of personal growth, Rahul realized that meditation in the corporate world had an untapped potential, even though its effectiveness was often questioned.</p>
<p>Rahul decided to include meditation in the corporate world. Based on his own experiences and how it transformed his life, he aimed to promote the integration of meditation in the corporate world. He believed that a balance between inner well-being and professional success was achievable. Rahul's journey became a mission to unlock the hidden potential within individuals and organizations by championing mindfulness practices.</p>
<h2>Is Meditation for Everyone?</h2>
<p>This is one of the most common questions that occur when one thinks about meditation, especially among working professionals in the corporate world. Many people think that mindfulness doesn't matter in their busy lives, despite having a stressful life. Many people are skeptical and believe that meditation is only for those who are interested in religion or spirituality.</p>
<p>Yet, Rahul is a strong believer in meditation and believes it is essential for everyone, especially in the workplace, to improve their mental well-being. Let's go back to 2008, when he had a life-changing meditation experience and learned valuable lessons from the respected Sadhguru. It was during this encounter that Rahul truly understood and fully embraced the discipline and principles of meditation.</p>
<p>One crucial lesson that resonated deeply with Rahul was the concept of "Quietening of the mind”. He noticed that many people dismiss this concept as an excuse to avoid meditation, not realizing its true importance. Quoting Sadhguru, Rahul reminds us of a profound truth: "For your entire life, you have fed nonsense to your mind. Whatever the world throws at you, you gathered all the information without filtering it. The outcome would be your mind backlashing all the unnecessary information you kept inside your mind."</p>
<p>Inspired by this wisdom, Rahul had a transformative change in his thinking. He realized how crucial it is to filter out and let go of unnecessary clutter in his mind. This realization became a cornerstone of his beliefs, motivating him to establish a consistent daily meditation routine.</p>
<p>Rahul learned that meditation in the corporate world is a vital practice for everyone. He emphasizes its powerful impact on mental well-being and resilience, changing the way individuals perceive and handle workplace challenges.</p>
<h2>Does Meditation Make People Slow?</h2>
<p>In the corporate world, there's a common misconception that meditation is a dull practice that makes you inactive, leading to a vegetative state, effective growth, and wisdom. Drawing from his own experiences in the corporate environment, Rahul agrees that this perception is false. He even shared a personal anecdote from his early days of meditation to support his point.</p>
Recalling a popular Hindi verse, <em>Char Purusharth</em>, encompassing <em>Dharma</em> (religion), <em>Arth</em> (wealth), <em>Kaam</em> (work), and <em>Moksh</em> (salvation), Rahul shed light on how individuals in the <em>Chatur Varna</em> engaged in daily tasks alongside the practices of dhyan, yoga, and meditation. Contrary to the misconception, these mindful additions to their lives fostered personal growth, amplifying their wisdom, rather than diminishing it.</p>
<p>Rahul highlights how meditation can bring about remarkable changes in the corporate world. He emphasizes its ability to boost personal and professional growth, unlock hidden wisdom, and help individuals reach their fullest potential.</p>
<h2>How Mindfulness Deepened Rahul’s Core Values?</h2>
<p>Rahul, a prominent figure in the digital realm, embraces the power of mindfulness. His commitment to self-awareness has shaped his beliefs and values.</p>
<p>When asked about the impact of mindfulness on his core values, Rahul enthusiastically confirms its influence. He attributes his authenticity and ability to appreciate and express his true self to mindfulness practices, freeing him from insecurities.</p>
<p>Rahul shares a workplace anecdote, where his authenticity has gained recognition for diffusing challenging situations. He highlights that authenticity also fosters a positive mindset, allowing one to view circumstances through a positive lens, cultivating resilience and personal growth.</p>
<h2>Meditation Tips for Beginners</h2>
<p>"Just start meditating!" These words from Rahul sparked an irresistible invitation. He shares his principles of meditation, guiding us on the path of mindfulness.</p>
<p>His first principle is simple yet profound: dedicate a few precious moments each day to sit quietly and contemplate. Beginning with just 10-15 minutes, Rahul encourages us to gradually increase this practice, allowing ourselves to connect with our breath and listen to the whispers of our soul.</p>
<p>As Rahul addresses mindfulness meditation for beginners, he acknowledges a common challenge: neglecting our emotional well-being amid life's chaos. With compassion and wisdom, he urges us to embrace what may seem selfish—a commitment to carve out time for our mental wellness.</p>
<p>Rahul reminds us that tending to our emotional landscape is not selfish but necessary for self-love and self-care. By persistently dedicating time to meditation, we create an oasis of tranquility within ourselves. Here, we find solace, clarity, and renewed energy amidst life's bustling demands.</p>
<p><strong>Watch the video below to catch the full interview with Rahul Dewan.</strong></p>
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Get ready to be inspired as we embark on an insightful conversation centered around the art of mindfulness and personal growth. 

 The Art of Mindfulness with Rahul Dewan 

Rahul delves deep into his meditation practice by reflecting on the teachings of his gurus & the transformative impact meditation has had on his life.

Rahul Dewan's Mindful Journey in the Corporate Realm

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<p>Welcome to an enlightening session where, <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a>  the co-founder of Idanim, engages in a captivating conversation with the globally revered BK Shivani Didi, practitioner and teacher at Rajyoga Meditation.  With her commitment to the Brahma Kumaris since 1996, Shivani Didi has become a beacon of wisdom and a catalyst for transformation through spiritual meditation.
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<p>For more than two decades, she has touched the lives of people around the globe, empowering them with profound insights and compassionate guidance on the path to spiritual meditation and growth. As a global spiritual leader, BK Shivani Didi has graced platforms and conferences, leaving audiences inspired by her message of love, compassion, and the power of the human spirit.</p>
<p>Join us on this thought-provoking journey as we delve into the depths of Rajyoga Meditation and discover the transformative wisdom that BK Shivani Didi has to offer. </p>
<h2>How Did Shivani Didi Get into Meditation and Carve a Spiritual Path?</h2>
<p>Shivani Didi took us on a journey that traced back to her childhood days. She shared her initial resistance towards the mindful lifestyle and meditation, recounting how her mother's gentle nudges to embrace these practices were met with disapproval.</p>
<p>Yet, as time unfolded, Shivani Didi witnessed a remarkable transformation in her mother's behavior and personality. Intrigued by the positive shift, she embarked on her own quest, delving into the realm of Rajyoga meditation. Through deep introspection, she found peace, love, and a connection with God, guiding her on a spiritual meditation path.</p>
<p>Spirituality, according to Shivani Didi, is more than just meditation; it encompasses a complete lifestyle. She encourages consistent practice to transform spirituality into a way of life, nurturing the soul and leading to a purposeful existence.</p>
<h2>What are some Common Mistakes and Misconceptions related to Meditation?</h2>
<p>BK Shivani Didi directed our focus towards the essence of clarity in our mindfulness spiritual meditation practice. What is meditation? Why do we engage in it? What purpose does it serve? What outcomes do we seek? Every endeavor should bear results, for sustained motivation requires a meaningful destination.</p>
<p>Didi explained the ideology of Brahma Kumari Rajyoga Meditation, centered on the transformative principle of "Sanskaar Parivartan" — our emotional thinking patterns, such as anger, compassion, jealousy, and kindness. At Brahma Kumari Rajyoga meditation, the aim is to ascend from the lowest vibrations of lust, greed, ego, and attachment to the elevated realms of purity, detachment, love, and acceptance. </p>
<p><strong>Rajyoga meditation aims to shift our consciousness from the body and ego to soul consciousness. By practicing early in the morning, we allow ourselves the opportunity to realign our programming from the lowest vibrations and connect our soul with the supreme soul. </strong>Meditation should not be merely a 30-minute practice; it encompasses a 24-hour meditative lifestyle.</p>
<h2>How can we Deepen Our Connection with Our Soul?</h2>
<p>Our co-founder, Raman shared his personal experiences where he feels blissful on most days but at the same time, there are days when he feels disconnected with that silence and space particularly when the external circumstances are not as per expectations. He asked, how can we connect deeply with the soul that Shivani didi often talks about, pointing to the reminding ourselves as "Souls."</p>
<p>Shivani Didi further delved into the transformative tools of spiritual meditation that can elevate our consciousness from its lowest state to the highest. The first tool, known as "Gyaan," meaning knowledge, is not a single lesson that imparts instant enlightenment but rather a daily ritual that nurtures continuous growth and understanding. It becomes a transformative journey, a constant remembrance of our soul's essence.</p>
<p>Emphasizing the significance of spiritual meditation study, BK Shivani Didi recommends dedicating at least an hour to it. It is recommended to engage in spiritual meditation study for 365 days, allowing us to continuously remind ourselves of our soul's existence and refrain from indulging in body and ego consciousness.</p>
<p>When Shivani Didi was asked about teaching the mind to embrace the essence of being a soul and how to cultivate a sense of presence, she clarified that identifying as a soul does not imply restraining from material possessions, such as buying a car or living with one's family. Rather, it signifies liberation from the need to depend on others for validation or a sense of completeness.</p>
<p>When one identifies solely with roles or relationships, there is always a seeking for something external. However, as a soul, there is no longing or demand for anything from anyone. Instead, one radiates their true essence. By embracing their identity as souls, individuals transcend the limitations of ego and body consciousness, fostering personal growth and nurturing harmonious relationships with the world around them.</p>
<p>Raman recounted one of his early experiences, a significant moment when he purchased a luxury car and drove it to the office for the first time. He candidly admitted that deep down, he sought validation from others through his extravagant car; it was his ego craving appreciation and a sense of satisfaction. However, he also admitted how he gradually let go of this attachment and progressed beyond ego consciousness.</p>
<p>Didi shed light on the distinction between ego and spiritual ego, emphasizing the difficulty in taming the latter, as it often remains unrecognized, wrapped beneath spirituality or seva bhav (the spirit of selfless service). She explained that even in the act of seva, where the intention is to rise above tendencies of jealousy, comparison, egoism, and a lack of awareness regarding body consciousness can manifest. </p>
<p>In this context, seva, which implies selflessly giving, demands introspection and self-reflection. Rather than comparing our meditation journey to that of others, we should instead focus on comparing it to our own personal growth. By examining our behavioral patterns, sanskaras (impressions), and assessing how far we have come, we cultivate a sense of awareness not only during spiritual meditation but also beyond those 30 minutes. Gradually, this awareness permeates our behavior, words, thoughts, wisdom, actions, and ultimately, our subconscious mind.</p>
<h2>What are Some Easy Meditation Tips for Beginners to Overcome Hurdles in their Practice?</h2>
<p>There are several challenges and concerns people face when they try meditation for the first time, some of which persist even after a few sessions. The most prevalent obstacles like overactive mind, intrusive thoughts, physical discomforts, restlessness, and occasionally drowsiness during meditation.</p>
<p>Shivani Didi addressed these concerns by drawing a simple parallel to the adjustments we face when embarking on physical activities. The mind tends to transport us to various mental landscapes, cluttered with thoughts that demand our attention</p>
<p>Didi stressed the importance of maintaining discipline and consistency in one's spiritual meditation practice. By cultivating a routine, we create a framework that enables us to clear the clutter and progress toward profound soul cleansing.</p>
<p>She emphasized the significance of dedicating a specific space in our homes solely for meditation, free from distractions, thereby establishing an environment with a distinct energy separate from the rest of the house. This self-created sanctuary becomes our Zen space, fostering an ideal environment for deep introspection.</p>
<h2>What is BK Shivani Didi’s take on Social Media?</h2>
<p>Social media has seamlessly integrated into our lives. It has become habitual for us to engage in mindless scrolling on various websites, consuming content that often lacks value or meaningful learning. Unconsciously, we find ourselves making this mistake repeatedly. BK Shivani Didi shed light on the importance of using social media to our advantage rather than becoming enslaved by it./p>
<p>She emphasized the crucial first step of acknowledging that social media is intentionally designed to be addictive. This awareness serves as a catalyst, prompting us to be mindful of the time we spend on the internet.</p>
<p>Equally significant is informing ourselves about the impact social media has on our consciousness. Every piece of content we consume, whether online or offline, subtly weaves itself into our thought patterns. These thought patterns, in turn, shape our sanskaras—the deep impressions in our subconscious—and ultimately influence our actions, shaping our destiny.
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<p>Didi illustrated this concept by contrasting the past and present. Twenty-five years ago, "stress" was a mere buzzword, with fewer individuals complaining about depression and related issues. However, in the present day, everyone seems to be grappling with various phases of life, heavily influenced by the content they consume. By reframing our perspective, we can recognize that consuming content within healthy limits aligns our sanskaras with our spiritual meditation journey.</p>
<p>When approached with the right mindset, consuming content on social media can actually enrich our lives. It has the potential to shape our words, visuals, and even the vibrations we emit, ultimately contributing to the development of our personality.</p>
<h2>How BK Shivani Didi Incorporates Mindfulness into her Daily Life?</h2>
<p>BK Shivani Didi reflected on being a public figure by saying “never really liked the idea of being a public figure”. As an individual, she cherished a life away from the spotlight, free from the trappings of ego consciousness. However, the love and admiration she has garnered throughout the years have become an integral part of her journey, one that she now perceives as an opportunity to spread awareness and share the teachings of spirituality.</p>
<p>Her intention, from the very beginning, was to impart wisdom and knowledge derived from her own experiences and journey. It has become an inseparable aspect of her personality, influencing every action and decision she takes. She shared how her emotional well-being and thought patterns have transformed over time, guided by her deepening soul consciousness. Living within the Brahma Kumaris family has played a pivotal role in this evolution, enhancing her spiritual meditation journey.</p>
<p>Didi emphasis on the principle of "Vasudhaiva Kutumbakam" has become a living practice within her close-knit community of Brahma Kumaris. The philosophy of considering the entire world as one family has found manifestation in her interactions and relationships with her fellow members.</p>
<p>Through her insightful reflections, Shivani Didi conveyed her sincere dedication to sharing spiritual wisdom, the profound impact it has had on her life, and the transformative power of embracing the oneness of humanity within the Brahma Kumaris family.</p>

Uncover the wisdom of BK Shivani Didi as she discusses spirituality and her transformative meditation journey, offering insights for personal growth.

Discovering the Essence of Spirituality: BK Shivani Didi's Journey into Meditation

Rajyoga meditation aims at shifting consciousness from ego to soul. Practice in the morning to realign programming and connect with supreme soul.

Raman Mittal in conversation with BK Shivani didi

BK Shivani Didi on Meditation and Spirituality

<p>I would say this, I would say that, I would do this, I would do that when I will meet Eckhart Tolle who I consider one of my teachers. When I first learned about Eckhart Tolle's physical retreat taking place in Canada, I thought my time had come to meet one of my greatest teachers. Little did I anticipate the challenges that would hit my way on this journey. The retreat registration opened up just 5-6 days before I eagerly signed up, only to discover that all the seats had already been filled. I pleaded with their support team but they could not do anything. When I had made peace with it that it is not meant to be, I got a mail that a few seats have opened up due to cancelations. Without wasting a moment, I swiftly registered within 15 minutes of receiving that fortunate message. However, fate had yet another surprise in store for me. My visa application, which I had assumed would be a mere formality as a frequent traveler, was unexpectedly rejected. I found myself at a loss, unable to comprehend the reason behind this setback. Perhaps it was an error on the part of my travel agent, I speculated. Determined not to surrender to defeat, I resubmitted the application myself, fully aware of the slim chances of success after a rejection. Time was running out, with my scheduled departure on the 17th of May, and miraculously, my visa was granted on the 15th of May.</p>
<p>It was a great retreat and I had many moments of intense presence and silence during the retreat. I also had some insights during the retreat that deepened my silence and I thought of putting them down here:</p>
<p><strong>Meditation as a means to an end</strong></p> <p>Meditation is a means to attain something in the future for many, if not all, of us. I too have fallen into this trap (maybe for years), practising meditation with the mistaken belief that it would lead me to a utopian state devoid of pain, challenges, worries, and fears. I still fall into this trap sometimes. Meditation can never be a means to an end. It only bears fruit if it is an end itself. It is a technique/practice to calm our monkey minds. It is a practice to free our attention which is possessed by our never-ending thoughts and experience the stillness within us. It is a practice to be in the present moment. It is a practice to feel our deeper self which can ONLY happen in NOW when we are out of our thought (maybe just for a very few moments). When we approach meditation with the intention of reaching a future state, we inadvertently defeat its purpose which is to bring us back into the present moment. I have myself experienced it so many times when there is nowhere to be reached then I do end up experiencing a silent, still, blissful, infinite space. On the contrary, when the focus is to attain a certain state (which is always the future) or there is resistance to the present moment which may not be pleasant sometimes, my meditation practice turns out to be a mechanical activity without any essence or stillness.</p>
<p><strong>Whole attention on results</strong></p> <p>Many of us, including myself, tend to get too attached to the results fixated on specific outcomes. When those desired results fail to materialize, it often leads to suffering in the form of sadness, anger, worry, and disappointment. One might argue (I have done that) what is wrong with just focusing on results (this is what is taught in the corporate world). The only issue is that when we attach our peace and happiness to a certain outcome, it leads to deep suffering in the wake of undesired/unexpected outcomes. There is nothing wrong with wanting a certain outcome. Chances of success are in fact higher if the attention is on doing and not worrying about results. Also, when we don’t accept a certain outcome and keep on ruminating about an expected outcome then we inadvertently close ourselves off to the opportunities that life presents.</p>
<p>I had booked a tour of the Glacier after my retreat and I really was looking forward to that tour. I had extended my stay (after making a lot of adjustments to my entire itinerary) just for this tour. Guess what, my check-out process took a lot of time and I missed my bus by 5 minutes. I initially was very disappointed but then I let it go. I can tell it was an absolutely beautiful day. A deep sense of peace and presence dawned upon me. I can tell if I had not let go of my disappointment and surrendered to that moment, I would not have felt such peace.</p>
<p>I can also relate to it with the way we work at TO THE NEW. Most of the leadership team at TO THE NEW has a deep focus on doing and we learn, iterate and evolve from the results of our doing. We don’t always get the desired results and I do believe that life has been over-generous to us.</p>
<p><strong><em>Na Raag, Na Dhwesh</em> (no attachment, no resistance)</strong></p> <p>My first teacher used to say this in his guided meditation <strong><em>“Na Raag, Na Dhwesh”</em></strong>. I intellectually knew what it means but very few times I could experience and implement it. It is actually the same point as “whole attention on results”. This is also same as one of the most popular shlokas of Geeta <strong><em>“Karmanye vadhikaraste Ma Phaleshu Kadachana, Ma Karma Phala Hetur Bhur Ma Te Sango Stv Akarmani”</em></strong>. I had one question that I wanted from Eckhart Tolle during the retreat. In fact, I have been wanting to ask it for many years now. There was some time allocated for questions in each session and the volunteers used to choose whose question to pick up. I would raise my hand every time, but my turn never came up. I was disappointed with it after it happened for 4-5 times. A sudden realization struck me: perhaps it wasn't meant to be answered just yet. Maybe the right time had not arrived for my question. The moment I let go, I was at peace. I did raise my hand in subsequent sessions but I was not disappointed for not getting a chance. And my question did get answered. Exactly the same question was asked by somebody else in the very next session.</p>
<p><strong><p>One breath is good enough</strong></p> They say that one conscious breath is all it takes to come back to the present moment. I like to sit for a longer duration when I sit for meditation. I never enjoyed sitting for just 5-10 minutes. It is of course better if one is able to sit in silence for a longer duration but what is more important is to keep coming back to the present moment throughout the day. It is much better to have many small moments of mindfulness throughout the day as compared to just one long sit in the morning. And one conscious breath is indeed what it takes to come back to the present. So, people who don't do meditation because of the paucity of time need not spare a lot of time. Anyone can bring their attention to the present moment and one conscious breath is all it takes. Having said that, I still feel if you spare some time for a formal practice then it will just help you come back to NOW with more ease.</p>
<p><strong>Getting attached to your practice/teacher</strong></p> <p>This is one mistake that many practitioners do. This is also the reason Eckhart Tolle DOES NOT teach any formal way of meditation. Many practitioners get attached to a particular technique of meditation or their own teacher. They start deriving their sense of self (ego) from their teacher/practice/technique, for example, my teacher is the best or my technique is the best. I personally can relate to it very intimately. I used to feel the same that my teacher and his practices are the only right way to practice meditation/spirituality. It took a lot of pain and courage to let go of that identification. I sincerely feel that I have gained much wisdom and depth after letting go of my identification with my teacher. I still respect him and follow his teachings/meditations but I don't derive my sense of self out of it. Having said that, you will always find that one technique will resonate more with you. It is absolutely fine to practice it more often or solely focus on that technique, as long as you don't attach your ego to it. As many spiritual masters say, you also have to let go of meditation at the end. As the famous story goes, only when Gautam Buddha relinquished all the practices and then only he became enlightened.</p>
<p><strong>Love the pain to its death</strong></p> <p>When the pain-body triggers, it needs complete attention: For the uninitiated, the pain-body is our past emotional pain/trauma stored in our body that manifests itself in the form of very unpleasant emotions like anger, fear, grief, anxiety, etc. I would recommend reading "The Power of Now by Eckhart Tolle" for a better understanding. All of us have experienced it that we sometimes get triggered by something very trivial (sometimes by a naive remark by somebody) and completely lose control of ourselves. We get possessed by deep emotional pain and it drives us like a puppet till it subsides. This is of course very unpleasant and we want to get out of it. Similarly, sometimes in your meditation practice, you would have noticed some deep pain or discomfort (contrary to your expectations of only having a great experience during your meditation practice). This pain was already in you and it comes to the forefront during meditation to express itself, to get your love & attention, for the completion. It does not help to ignore it. The trick (or call it liberation) is not to shoo it away but experience it fully in its entirety. When we give our full attention to it while fully accepting it, the pain transmutes itself to peace. As Eckhart Tolle puts it, darkness can not stand light. It is true that it may be deeply painful and discomforting but it requires our complete attention. I have experienced it so many times that when I resist my pain, it keeps on creating havoc (sometimes for many days); and when I allow it to be when I listen to it with all my attention/care/love/surrender, it often dissolves (sometimes instantaneously).</p>
<p><strong>The trap of spiritual ego</strong></p> <p>One important aspect Eckhart Tolle emphasized was the need to be cautious of the spiritual ego, which can be quite subtle. Many of us may have encountered practitioners who perceive themselves as "more pious" or "pure" simply because they engage in spiritual practices or <a href="https://www.idanim.com/" target="_blank">practice meditation</a>. I could personally relate to this. I observed it happening within myself, where I unknowingly fell into the trap of considering myself superior and viewing others as ego-driven individuals (unaware of my own entanglement in that superiority complex, which is nothing more than another ego trap).</p>
<p>My journey into spirituality and meditation began in 2009 when I attended a retreat. It was a transformative experience that brought me a newfound sense of peace, unlike anything I had ever felt before. I was committed to that institution for 4-5 years before I changed my path when I felt that the teacher, as well as practitioners (including myself), have started thinking about ourselves as the most pious, pure, and true seekers/practitioners. I would never know whether I did right or wrong but I could clearly see myself deriving a very subtle (but deep) sense of ego from that institution often looking at others as lesser beings.</p>

Discover mindfulness meditation with Eckhart Tolle's expert guidance. Learn techniques to achieve inner peace and present-moment awareness in your daily life.

Discover Mindfulness Meditation with Eckhart Tolle's Guidance

Eckhart Tolle's retreat was a life-altering experience infused with wisdom & inner peace. Sharing insights from the retreat that helped me deepen my silence.

Embracing Presence: Lessons Learned at Eckhart Tolle's Retreat

<p>After a long day of work, many of us find that vegetating out in front of the TV is the best way to unwind. However, this does very little to mitigate the impacts of stress. It's important to trigger the body's natural relaxation response. A more ideal scenario is to enable your body into a deep state of rest that stops the stress response in its tracks. Something that slows down breathing and heart rate, reduces blood pressure, and restores physical and mental equilibrium. <a href="https://www.idanim.com/blog/11-different-techniques-of-meditation" target="_blank">Meditation and other mindfulness techniques for stress</a> to manage stress like deep breathing, rhythmic exercise, yoga, and tai chi can help you achieve this state of calm.</p>
<p>Most techniques to manage stress can be done independently or with assistance like guided meditation. It's vital to remember, that no one method of relaxation is universally applicable. We can't all be the same. The best technique to manage stress is the one that will resonate with you and fit into your daily routine. It could take some experimentation to determine which method(s) is most effective for you. When you do, you'll find that it's easier to handle the stresses of daily life, you sleep better, you have more energy and a better mood, and your health improves.</p>
<p>Stress can be caused by anything from everyday problems to major catastrophes. However, your reaction to adversity is always within your control. Overwhelming or persistent stress can have adverse effects on health. This is why it's so important to have access to coping mechanisms against stress that actually work.</p>
<h2>Meditation and Mindfulness Techniques to Manage Stress</h2>
<p>In recent years, mindfulness has gained immense popularity, receiving endorsements from celebrities, business leaders, and psychologists. However, what exactly is meant by "mindfulness"? Rather than worrying about the future or dwelling on the past, mindfulness switches your focus to what's happening right now, enabling you to fully engage in the present moment.</p>
<p>Techniques to manage stress like mindfulness meditations have long been practiced as a means to alleviate emotional distress. Some of these mindfulness techniques and <a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">meditation practices to manage stress</a>  bring you into the present moment by focusing on an anchor. It could be your breath, heartbeat or mantras. Other forms of mindfulness meditations encourage you to follow and then release internal thoughts or sensations. Mindfulness can also be applied to activities like walking, exercising, or eating.</p>
<p>The benefits of practicing mindfulness to keep one's attention on the present moment may seem obvious initially, but mastery comes only with time and effort. When you start practicing, you likely find that your focus keeps wandering back to your worries or regrets. But try not to lose hope. Each time you draw your focus back to the present, you're strengthening a new mental habit that can help you break free of fretting about the past or stressing about the future. Using an app for meditation can also help focus your attention, especially when starting out.</p>
<p>Here are a few mindfulness techniques to manage stress:</p>
<strong>Deep Breathing</strong>
<p>Deep breathing is one of the simple yet effective techniques to manage stress that involves taking full, cleansing breaths to calm both the mind and body. It takes little time to master, can be done nearly anywhere, and helps you feel calm and relaxed almost immediately. Deep breathing is the foundation of many different types of techniques to manage stress and can be supplemented with things like aromatherapy and music. You only need a few minutes and a quiet, comfortable place to sit or stretch out. You can leverage mindfulness meditation apps and audio downloads that are available to help you through the way.</p>
<strong>How to Breathe Deeply?</strong>
<p>Find a comfortable place, sit in a relaxed position, ensuring that your head, neck, and spine are in a straight line. This promotes ease of breath and helps maintain focus.</p>
<p><ui><li><strong>Inhale slowly and deeply:</strong> Take a slow, deep breath in through your nose, allowing your abdomen to expand. Feel the air filling your lungs as you breathe.</li><li><strong>Exhale fully:</strong> Exhale slowly and completely through your mouth or your nose, gently contracting your abdominal muscles to expel all the air. Release any tension or stress with each breath out.</li><li><strong>Lengthen your breath:</strong> As you continue breathing deeply, gradually extend the duration of your inhalations and exhalations.</li></ui></p>
<p>Try lying down if you have trouble breathing from your abdomen while sitting up. Place a small book on your stomach and practice deep breathing, allowing the book to rise and fall with each inhale and exhale.</p>
<strong>How does Deep Breathing Help in Managing Stress?</strong>
<p>Deep breathing meditation can serve as a powerful tool for managing and reducing stress. By intentionally focusing on deep, mindful breaths, individuals can activate the body's relaxation response and counteract the physiological effects of stress.</p>
<p>When you experience stress, your body enters a state of heightened alertness, often accompanied by rapid, shallow breathing. This shallow breathing can further exacerbate stress, leading to increased tension and anxiety.</p>
<p>Deep breath meditation, on the other hand, encourages slow, deep inhalations and exhalations, which signal to the body that it is safe and can relax. Deep breathing promotes increased oxygen intake, which helps regulate the heart rate and lowers blood pressure, leading to a calmer physiological state.</p>
<p>Try this breath meditation to experience a deep calm sweep over you.</p>
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<strong>Body Scan Meditation Technique or Vipassana</strong>
<p>Vipassana is a method of self transformation and personal growth achieved by observing oneself. During this meditation, you focus on the sensations in your body. By paying attention to these sensations without judgment, you gain insights into their temporary nature. This process brings clarity to your thoughts and helps you reflect on the impermanence of everything in your life.</p>
<strong>How Vipassana Meditation can Help Manage Stress?</strong>
<p>Vipassana meditation is one of the most effective mindfulness techniques for stress. It trains you to observe your thoughts, emotions, and bodily sensations with non-judgmental awareness. By practicing this meditation, you become better equipped to recognize and understand the triggers of the stress as they arise, allowing you to respond more skillfully.</p>
<p>Through the practice of Vipassana, you learn to observe your thoughts without getting caught up in them. This detachment helps create distance from stressful or negative thought patterns, reducing their impact and allowing you to respond to them with greater clarity and calmness.</p>
<p>Vipassana meditation technique incorporates deep breathing and relaxation techniques that activate the body's relaxation response. Regular practice can help lower heart rate, blood pressure, and release muscular tension, promoting a state of physical and mental relaxation that counteracts the effects of stress.</p>
<p>You can try this Vipassana meditation that can help you manage stress and release tension.</p>
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<strong>Mindful Walking</strong>
<p>Mindful walking is one of the less popular mindfulness techniques for stress. Mindful walking is a practice that encourages you to be fully present in the moment as you move through space. It invites you to pay attention to the sensation of our feet touching the ground, the rhythmic swings of our limbs and the symphony of sounds surrounding us.</p>
<p>By engaging our senses and redirecting our focus to the present, mindful walking becomes invaluable ways to reduce  stress and promoting overall wellbeing.</p>
<p>Unlike traditional walking which is often a mindless routine, mindful walking cultivates a deep sense of awareness. It encourages you to observe the surroundings without judgements allowing you to appreciate the beauty of nature, the warmth of the sun or the gentle caress of the breeze. By immersing yourself in the present moment, you detach from the worries of the past or anticipations about the future, effectively relieving stress and anxiety.</p>
<strong>How does Mindful Walking Help in Managing Stress?</strong>
<p>Walking serves as an excellent stress buster, but its benefits amplify exponentially when practiced mindfully, with deliberate attention and presence of mind.</p>
<p>Mindful walking is a practice that involves bringing a deliberate and non-judgmental awareness to the act of walking. By focusing on the present moment, the physical sensations and the surroundings, mindful walking can be a powerful tool for managing stress. It allows individuals to break away from rumination and worries, redirecting their attention to the present experience.</p>
<p>Through mindful walking, you can bring a sense of calm and connectivity with the world as well as improve your overall wellbeing. By engaging in mindful walking, you can effectively alleviate stress and foster a healthier relationship with your thoughts and emotions.</p>
<p>Mindful walking also helps improve your focus and concentration. Walking slowly and attentively helps develop a greater sense of presence and focus. When practising mindful walking, the focus remains on walking rather than reaching a certain destination.</p>
<p>This results in encouraging the ability to pay attention to each step associated with the journey. For example, you walk past a tree that sheds aggressively on certain windy days, you watch those kids waiting for their school bus daily and realise one of them has forgotten his water bottle as he is not wearing it on his neck. These are some of the things which trigger your brain as you improve your concentration and focus abilities.</p>
<p>To incorporate mindful walking into your daily routine, set aside dedicated time to engage in this practice. Find a quiet and safe environment, ideally around nature where you can freely walk without distractions.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=62b07726dffce20ca8804730" target="_blank">Kiss the Earth while Walking</a> meditation on our app to help you practice mindful walking.</p>
<strong>Yoga</strong>
<p>Yoga, rooted in ancient wisdom and mindfulness, provides a unique blend of physical movement, breathwork and meditation. It consists of a wide range of postures popularly known as Asanas that promote flexibility, strength and balance. However, Yoga extends far beyond a physical practice, as it nourishes the mind, body and spirit fostering a deep sense of self awareness and inner peace.</p>
<p>As a mindfulness techniques for stress, Yoga invites you to be fully present in the moment, connecting the breath with movement. By focusing the attention on the sensation of your body, the alignment of the poses and the rhythm of your breath, you cultivate a state of mindfulness that gently releases you from the grip of stress.</p>
<strong>How does Yoga Help Manage Stress?</strong>
<p>When it comes to managing stress, yoga offers several benefits. Firstly, the gentle movements and stretches in yoga help release tension from the body, relieving physical symptoms of stress.</p>
<p>Secondly, the focused breathing exercises in yoga activate the body’s relaxation response, calming the nervous system and reducing stress hormones. Additionally, the mindfulness cultivated during yoga practice encourages present moment awareness and helps individuals detach from stress inducing thoughts.</p>
<p>Regular yoga practice can also improve sleep quality, increase self awareness and enhance resilience to stressors. By integrating the mind, body and breath, yoga can offer powerful and comprehensive ways to reduce stress and promote overall balance and wellbeing.</p>
<p>Some of the easiest yoga techniques include <a href="https://www.idanim.com/blog/what-are-the-benefits-of-yoga-nidra-meditation" target="_blank">Yoga Nidra</a>, a profound relaxation technique that helps manage stress and promote overall well-being. It is a systematic method of guided meditation that induces a state of deep relaxation while maintaining a heightened state of awareness.</p> 
<p>Another effective yoga techniques to manage stress include Pranayama, a yogic practice that involves controlled breathing techniques to harness and regulate the life force energy known as "prana." Certain Pranayama techniques, such as Anulom Vilom or alternate nostril breathing, activate the parasympathetic nervous system, which promotes relaxation and counters the effects of stress.</p>
<strong>How to Incorporate Yoga as Mindful Technique in your Daily Routine?</strong>
<p>To incorporate yoga as a healthy coping mindfulness technique into your daily routine, carve out dedicated time for practice. Create a serene space in your home or find a local yoga studio that resonates with you.</p>
<p>Begin with simple poses and gradually build your practice, paying attention to your body's cues and honoring your limitations. Remember that yoga is a personal journey, and each practice is an opportunity for self-exploration and growth.</p>
<p>As you step onto the yoga mat, allow yourself to surrender to the present moment. Embrace the union of mind, body, and breath, and let the practice guide you towards inner harmony. With each conscious movement and each mindful breath, release the weight of stress and find solace in the gentle embrace of yoga.</p>
<p>You can practice this ancient Yoga Nidra technique and relax your body and mind.</p>
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<strong>Journaling</strong>
<p>For many, keeping a journal has been a favorite pastime for decades, whether for therapeutic or educational purposes.</p>
<p>Journaling simply means writing down your thoughts and feelings. This seemingly insignificant action has been shown to help people deal with stress and mental health issues.
Research has shown that journaling is one of the effective ways to reduce stress. Also, journaling has been linked to fewer symptoms of anxiety and depression, according to a 2021 study.
Journaling can help people learn about the situations and fears that trigger their sudden or chronic anxiety. A 2018 study found that emotion-focused journaling decreased anxiety, depressive symptoms, and distress. The study concluded that journaling improved the well-being of patients with medical conditions in just 1 month.</p>
<strong>How Journaling can Help Manage Stress?</strong>
<p>Journaling may help you feel in control of your emotions. Keeping a journal can be a helpful coping mechanism for people who suffer from anxiety and depression. The following are some of the ways in which keeping a journal can help you deal with stress:</p>
<ui><li><strong>Identify fears or concerns that may be causing you stress or anxiety:</strong> By writing down your thoughts and feelings, a journal becomes a safe space to explore any fears and concerns that might be adding to your stress bucket.</li><li><strong>Recognize triggers that exacerbate feelings of stress:</strong> Journaling enables you to recognise and identify triggers that exacerbate feelings of stress. By reflecting on your experiences and emotions, you can begin to identify specific situations, people, or circumstances that consistently contribute to heightened stress levels.<l/i><li><strong>Manage your stress more efficiently in the future:</strong> Regularly journaling about your stressors and coping strategies creates a valuable record of your experiences. These records serve as reference points helping you identify effective techniques and approaches that have worked well in the past.</li><li><strong>Practice positive self-talk to build your confidence:</strong> Journaling provides an opportunity to practice positive self-talk which can significantly impact your confidence and resilience to tackle stress.</li><li><strong>Identify and reduce unhelpful thoughts and behavior:</strong> Through journaling, you can observe and analyze your thoughts, emotions, and behaviors. This process helps uncover any unhelpful patterns or negative thought cycles that contribute to stress.</li></ui>
<h3>Getting Started</h3>
<p>Embarking on a journey of mindfulness, whether through meditation, deep breathing, yoga, or journaling, can come with its fair share of challenges. Just like learning any new skill, there might be a few initial hiccups along the way.</p>
<p>Start small; it can either be 5 deep breaths, meditating for 10 minutes, or writing a small para in your journal. Slowly and gradually increase the duration of your practice. Do not be disheartened if you miss it for a day or two, keep going. Take the help of cues to trigger the new habit. It could be time, location, or your previous action. Remember, consistency is the key.</p>
<p>By incorporating mindful techniques into your daily routine, you can navigate stress, develop self-awareness, connect with your emotions, and experience the remarkable benefits of this transformative practice. Prepare to experience the incredible rewards that await you on this mindful journey.</p>
<p>Idanim is a mental wellness and meditation app with over 1000 meditations across 40+ categories covering stress, anxiety, sleep, confidence, failures, relationships, etc. There are meditations for every individual in every life situation. Our unique group of <a href="https://www.idanim.com/meditation-teachers" target="_blank">meditation teachers</a> come from all over the world with a combined meditation experience of more than 200 years. There are times when a person wants to practice meditations on their own. With self practice feature, users can customize the meditations according to their own choices. They can practice by themselves using the timer in the app and meditate with nature sounds of their choice. Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> to start your mindfulness journey today.</p>

Find mindfulness techniques to reduce stress and enhance mental well-being. Cultivate self-awareness, relaxation & emotional balance.

Healthy Coping Mindfulness Techniques to Manage Stress

Overwhelming or persistent stress can have adverse effects on your health. Incorporating mindful techniques into your daily routine can help you manage stress better.

5 Mindfulness Techniques to Manage Stress

Demystifying Meditation with Jay Chodagam

<p>World Meditation Day arrived in all its splendor as Idanim celebrated the occasion with an awe-inspiring one-hour masterclass led by our esteemed <a href="https://www.idanim.com/meditation-teachers/jay-chodagam" target="_blank">meditation teacher, Jay Chodagam</a>. He is one of the meditation instructors at Idanim. He is a double Engineer turned Monk and has been teaching meditation for over 20 years.</p>
<p>This captivating session was designed to empower people to understand and overcome the confusing appeal of distractions that are common in the modern world, especially in the era of artificial intelligence and the disruption of technologies in our lives.</p>
<p>In the modern era, we are constantly bombarded with an overload of information, distractions, and stimuli that demand our attention. Our minds are often scattered, restless, and overwhelmed, leaving us feeling disconnected from our own thoughts, emotions, and overall well-being.</p>
<p>A powerful antidote to this disconnection is meditation. The power of meditation helps us to step away from the external noise and turn our focus inward. By cultivating a regular mindfulness practice, we create a sacred space within ourselves where we can find clarity, inner peace, and a deeper understanding of who we truly are.</p>
<p>Where external influences constantly vie for our attention and demand our energy, the power of meditation provides a much-needed counterbalance. With mindfulness practice, we <a href="https://www.idanim.com/blog/how-to-evoke-positive-change-in-your-life-with-meditation" target="_blank">unlock a multitude of meditation benefits</a>, such as enhanced self-awareness, increased emotional resilience, and a profound sense of inner equilibrium. Through regular practice, we can experience the transformative power of meditation benefits on our overall well-being.</p>
<p>Delving deep into the subject, the masterclass emphasized the significance of slowing down and allocating time for oneself. Why is meditation so crucial, you ask? Well, prepare to be amazed as Jay presents scientifically-backed evidence showcasing the power of meditation and mindfulness practice in taming the chaotic frenzy and cultivating tranquility within the mind and body. This blog will provide some of the essential points and key takeaways from the masterclass.</p>
<p>First, let’s look at how technology is disrupting natural human functioning.</p>
<h3>Impact of Technology on Human Brain Functioning</h3>
<p>Have you ever experienced that strange sensation in your pocket, as if your phone is beckoning you to pick it up? It's almost as if your body has developed a sixth sense, a neurologically induced phantom feeling that compels you to check your device, even when there's no real reason to do so.</p>
<p>This phenomenon can be attributed to the intervention of technology on our brain functioning. Our brains have adapted to this constant influx of digital information, creating neural pathways that respond to the stimuli of notifications and alerts.</p>
<p>Over time, our neurology has become wired to expect these signals, triggering a feedback loop that keeps us perpetually connected to our devices.</p>
<p>It's a fascinating and somewhat unnerving realization that our bodies have adjusted to this technological invasion, blurring the lines between our physical and digital existence. We have become so entangled with our devices that they have become an extension of ourselves, both physically and mentally.</p>
<p>But what are the implications of this profound shift in our bodies? For one, it highlights the incredible plasticity of the human brain, its ability to adapt and rewire itself in response to new stimuli. However, it also raises concerns about the potential consequences of overconsumption and constant engagement with technology.</p>
<h3>Addiction to Distraction</h3>
<p>While the intervention of technology has undeniably brought numerous benefits to our lives, it has also contributed to the rise of distraction.</p>
<p>Our minds are constantly pulled in a million different directions, and our lifestyle bears the burden. It's not just a matter of a fleeting moment of distraction. It's about the profound impact this addiction has on the quality of our thoughts and the overall state of our well-being.</p>
<p><strong>Scientific studies have shed light on the startling effects of this addiction. They have found that on average, we experience around 25 thoughts per minute when we are in a state of discontentment. That's 25 thoughts buzzing around in our minds, indicating a certain level of dissatisfaction.</strong></p>
<p>Now, imagine a mind plagued by a staggering 50 thoughts per minute - that's twice the average, a miserable condition for the brain to be in.</p>
<p>On the other hand, a transition to a healthier state with approximately 5 thoughts per minute is considered beneficial for the brain.</p>
<p>These numbers reveal the alarming consequences of our addiction to distraction. Our constant engagement with notifications, social media, and the digital world takes a toll on our mental state. The aftermath of this barrage of thoughts manifests in various problems that can significantly impact our daily lives.</p>
<p>Stress becomes a constant companion, as our minds struggle to find a moment of respite. Anxiety creeps in, fueled by the fear of missing out or the pressure to constantly be connected. Dissatisfaction becomes a recurring theme, as our attention is constantly divided, preventing us from fully immersing ourselves in the present moment.</p>
<p>Fatigue sets in, as the mental energy required to process this constant stream of information becomes overwhelming. Concentration becomes a rare commodity, making it difficult to focus on important tasks or engage in deep, meaningful thinking. And, unfortunately, this cocktail of emotions and challenges can sometimes lead to heightened levels of aggression.</p>
<p>The quality of our thoughts is a direct reflection of our lifestyle and the choices we make in managing our attention. Our addiction to distraction can erode the very essence of our well-being and hinder our ability to lead fulfilling lives.</p>
<p>So, how can we break free from this cycle? The answer is meditation! </p>
<p>Meditation benefits us by providing a key to break free from the clutches of addiction to distraction. By engaging in mindfulness practice like guided meditation or <a href="https://s20v7.app.link/share-link?courseId=63c00803b57525401a794253" target="_blank">mindfulness breathing exercises</a>, we embark on a journey of self-discovery and inner peace, experiencing the meditation benefits firsthand.</p>
<p>We learn to observe the incessant chatter of our minds without judgment, gently guiding our focus back to the present moment. This process of meditation benefits us by cultivating awareness of our thoughts, emotions, and sensations, allowing them to arise and pass without being swept away by their pull.</p>
<p>With each breath, we cultivate a sense of groundedness and clarity, gradually unraveling the web of distraction that entangles our minds. These meditation benefits help us create a sacred space within ourselves, where we can find refuge from the constant noise and reconnect with our true essence.</p>
<p>Through regular mindfulness practice, we can get a first-hand experience of the power of meditation that leads to increased focus, emotional well-being, and overall mental clarity</p>
<p><strong>Neuroscience of Meditation: Understanding the Brain’s Response to Meditation</strong></p>
<p>When it comes to meditation, it turns out that certain areas of this intricate city start to take a break and go offline. The latest research from Harvard Medical School has shed light on the fascinating science behind meditation.</p>
<p><strong>One key finding is that mindfulness meditation benefits the frontal cortex, known for its role in executive functioning.</strong> During meditation, this part of the brain tends to go quiet, allowing you to experience a state of being fully present in the moment, free from the constant chatter and worries that can plague our daily lives. Mindfulness practice, including meditation for anxiety, effectively powers down the frontal cortex, providing relief from overthinking and anxiety while promoting a sense of calm and focus.
<p>Another region that undergoes transformation during guided meditation is the parietal lobe that plays a crucial role in sensory perception, spatial awareness, attention, and self-awareness. </p>
<p>The power of meditation benefits the parietal lobe in cultivating self-awareness by allowing individuals to observe their thoughts, emotions, and bodily sensations with a non-judgmental attitude, leading to a deeper understanding of oneself. Mindfulness practice can help individuals better regulate their emotions, reducing reactivity and promoting a more balanced emotional state.</p>
<p>But meditation benefits do not stop there. The humble thalamus, a tiny pea-sized structure nestled deep within your brain, also undergoes positive changes. The thalamus acts as a gatekeeper, filtering out unnecessary noise and allowing only the essential information to reach your conscious mind. Through mindfulness practice, the thalamus becomes more efficient, enabling it to keep distractions at bay and ensure that your mind stays clear and focused.</p>
<p>You can also take a look at our blog, <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation" target="_blank">The Science behind Mindfulness</a> to understand the science behind the practice of meditation and how it transcends beyond the physical aspects.</p>
<p>The masterclass concluded with a live meditation practice, followed by Jay answering a few questions from the audience.</p>
<p>Watch the video below to listen to the complete masterclass conducted by our expert, Jay Chodagam.</p>
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Join our captivating session to demystify meditation in modern India. Overcome distractions, embrace mindfulness, and thrive in the digital era

 Unlocking the Power of Meditation: A Guide for Modern India

Constantly engaging with notifications and the digital world impacts our mental state, but meditation benefits can alleviate these issues.

Demystify Modern Meditation with Jay Chodagam

Demystifying The Power of Meditation for Modern India

How Mindfulness Helps in Anxiety & Depression

<p>Depression and anxiety continue to loom as significant public health concerns, particularly within the realm of working professionals. In the fast-paced modern world, where ambition and achievement drive the engines of success, depression and anxiety have stealthily established themselves as formidable foes. <strong>Over 42.5% of working adults in India are struggling with anxiety and depression.</strong> Meditation for anxiety is gaining recognition as an effective approach to combat these silent battles, casting shadows over productivity, stifling creativity, and eroding well-being.</p>
<p>Depression can be treated in several ways. Traditional first-line treatments include antidepressants and psychotherapy, but new evidence suggests that regular meditation practice can help by altering the brain's response to stress and anxiety. Meditation for anxiety has shown promising results in improving mental health.</p>
<p>While depression and anxiety might seem pretty distinct, for the most part, some symptoms can overlap in both. Anxiety is characterized by excessive worry, nervousness, and fear, while a persistent low, sad, or hopeless mood indicates depression. Meditation for anxiety can be a valuable tool in managing these shared symptoms and promoting overall well-being.</p>
<p>However, there are several symptoms shared among these conditions. It's not always easy to know what your symptoms mean if you're dealing with a condition like this because they can manifest differently for different people.</p>
<p>It's also possible to have both depression and anxiety at the same time: A worldwide survey from 2015 found that 41.6% of people reported having both major depression and an anxiety disorder during the same 12-month period.</p>
<p>What is a key similarity between depression and anxiety? With the help of a trained mental health professional, both can improve.</p>
<p>We'll describe each disorder's most prominent indicators and advise on how to deal with them below. Several distinguishing features help differentiate depression from anxiety.</p>
<h2>Understanding the Difference Between Anxiety & Depression</h2>
<p><strong>Depression</strong></p>
<p>While it's natural to experience sadness and hopelessness during challenging times, ongoing feelings of emptiness and sadness, unaffected by positive experiences or changes, could be signs of depression.</p>
<p>Depression is characterized by a low, sad, or empty feeling in addition to the following symptoms:</p>
<ui><li>Apathy - a lack of interest in or pleasure from previously enjoyed activities</li><li>Anger, irritability, restlessness, sluggishness, and a chronic lack of energy</li><li>Feelings of guilt, worthlessness, or helplessness</li><li>Suicidal, death, or dying thoughts</li><li>Changes in appetite and weight</li><li>Difficulty concentrating, making decisions, or remembering information</li>
<li>Undiagnosed aches, pains, or gastrointestinal concerns</ul></li>
<p></p>
<p><strong>Anxiety</strong></p>
<p>Anxiety, or feelings of unease, fear, or worry, affects nearly everyone occasionally. You might feel anxious because anxiety is a normal stress response, especially before major life events, significant decisions, and new endeavors.</p>
<p>But if you're anxious almost every day for months, you might have Generalized Anxiety Disorder (GAD) or another anxiety disorder.</p>
<p>Anxiety disorders extend beyond the worry about unexpected life challenges. It often stems from but goes beyond worries about health, grades, or relationships, and concerns can lead to persistent thoughts and fears that start to impact day-to-day functioning.</p>
<p>The most prominent symptoms of chronic anxiety are:</p>
<ui><li>Irritability, physical restlessness, feelings of dread, doom, or panic</li><li>Inability to sleep</li><li>Constant weariness and difficulty concentrating</li><li>Other physical manifestations such as aches and pains</li><li>Nausea, vomiting, and diarrhea</p>
<p>While it's important to remember not everyone with depression, anxiety, or both conditions will experience the same set of symptoms, the two conditions commonly involve several of the same symptoms.</p>
<p>Sometimes, you might find yourself:</p>
<ui><li>Stuck in a cycle where you explore, over and over, all the possible ways a situation could go wrong</li><li>Unable to stop thinking about all the things worrying you, even when you know you can't do anything about them</li><li>Fixating on guilt about not having the energy to spend time with friends</li><li>Going over and over past events and blaming yourself for things you have no control over, including feelings of depression</li>
<p></p>
<p>Seeking professional help from a therapist is recommended if you are experiencing these symptoms. Psychotropic medication can also help reduce anxiety and depression symptoms. However, medication alone is not sufficient to address the underlying issues, so your doctor or psychiatrist will likely also recommend therapy.</p>
<p>Other approaches that can treat both conditions:</p>
<ui><li><strong>Cognitive Behavioral Therapy (CBT):</strong> Enables patients to recognize negative thoughts and action patterns before they can be questioned and reframed
<ui><li><strong>Mindfulness-Based Cognitive Therapy:</strong> Mindfulness and behavioral techniques to help you begin to manage negative emotions and maintain a presence in distress</li><li><strong>Acceptance and Commitment Therapy (ACT):</strong> A form of psychotherapy that teaches techniques for dealing with negative or upsetting thoughts, maintaining mindfulness, and committing to constructive actions that align with one's values</li><li><strong>Problem-Solving Therapy:</strong> This method emphasizes the development of coping mechanisms as a means of dealing with mental health issues and stressful situations</li></ui></p>
<h2>Mindfulness Therapy for Anxiety and Depression</h2>

<p>Research findings from a meta-analysis of 47 studies shed light on the potential of guided meditation including meditation for anxiety and depression as a viable treatment for stress-related conditions such as anxiety and depression. Several studies consistently demonstrate that <strong>engaging in <a href="https://www.idanim.com/blog/science-behind-mindfulness-meditation" target="_blank">mindfulness meditation programs can have a profound impact on mental well-being</a>, comparable to the effects of antidepressant medication</strong>. As per a study published in JAMA Psychiatry, Mindfulness-Based Cognitive Therapy (MBCT) has resulted in reduced relapse rates among patients with significant depression symptoms for an impressive duration of up to 60 weeks, irrespective of their gender, education, age, or relationship status.</p>
<p>According to Dr. John W. Denninger, Director of research at the Benson-Henry Institute for Mind Body Medicine at Massachusetts General Hospital, <strong>" "meditation for anxiety trains the brain to achieve sustained focus and to return to that focus when negative thinking, emotions, and physical sensations intrude,"</strong> which is common when experiencing stress and anxiety. Meditation has been found to help alter certain brain regions specifically linked to depression. For instance, research has shown that people with depression have increased activity in their medial prefrontal cortex (mPFC). The medial prefrontal cortex (mPFC) is commonly called the "me center" because it is the brain region responsible for processing information related to the individual. The medial prefrontal cortex (mPFC) kicks into high gear during high stress.</p>
<p>The amygdala, also known as the "fear center", is another area of the brain linked to depression. When we're scared or feel in danger, our brain's amygdala kicks into high gear, releasing the stress hormone cortisol from our adrenal glands.</p>
<p>The depression-inducing effects of these two brain areas reinforce one another. As a defense mechanism against an imaginary threat, stress and anxiety raise cortisol levels in the "fear" center, which controls the "me" center. Studies have shown that meditation can help unlink these parts of the brain.</p>
<p><a href="https://www.idanim.com/blog/the-stress-cycle-how-to-feel-safe-after-stressful-situations" target="_blank">Lowering stress levels through meditation</a> is possible because the practice trains the mind to ignore unpleasant sensations like those caused by stress and anxiety.</p>
<p>The hippocampus is another part of the brain that benefits from meditation (a brain area involved in memory). Although people with recurrent depression have been found to have a smaller hippocampus, a recent study found that meditating for 30 minutes a day for eight weeks increased the volume of gray matter in the hippocampus.</p>
<h2>How Meditation Changes Your Thinking</h2>
<p>The point of meditation isn't to ignore stress or to shut out negative thoughts but to become aware of both while simultaneously realizing that you don't have to give in to either. Simply closing your eyes and repeating a single word or phrase, or counting your breaths, can help. This can help create space between you and your stressful thoughts or feelings, allowing you to see them for what they are—outside forces that can't define you.</p>
<p>The mind trained through meditation can better handle stress. Taking a few minutes to meditate before going into a social situation or seeing a doctor can help the mind and body transition out of the stress response and into a more relaxed state. Many people find that mindfulness meditation helps them better manage their responses to the stress and anxiety that often lead to depression.</p>
<p>When you are feeling anxious, depressed, overwhelmed, and unfulfilled by your life's situations- real or imaginary, mindfulness helps instill a reflective quality in your thought processes. It allows you to become more aware of simple moments of joy and the mundane and boring. When we're not caught up in action, we begin to piece together more details - and see from a different perspective, being able to do that helps in every aspect of life.</p>
<p>Here is a meditation by <a href="https://www.idanim.com/meditation-teachers/rishma-palkar" target="_blank">Rishma Palkar</a> to help you reduce your anxiety and experience deep relaxation and a sense of calm.</p>
<p><a href="https://www.idanim.com" target="_blank">Idanim</a> is a great place to start your mindfulness journey; a meditation and mindfulness app that focuses on your mental and emotional wellbeing. Our live sessions and masterclasses allow you to interact with our select team of meditation teachers with a combined experience of 200+ years. With over 1000 meditations in 40+ categories, you can choose and practice a meditation technique that helps you deal with your current mood and situation.</p>
<p><strong>Begin your mindfulness and meditation journey today with Idanim. Download our app from <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a></strong>.</p>


Discover the power of mindfulness & meditation in combating anxiety and depression. Cultivate calm & reclaim your mental well-being with proven techniques.

How Mindfulness helps in dealing with Anxiety & Depression

Several studies consistently demonstrate that engaging in meditation and mindfulness programs can help in treating stress-related conditions such as anxiety and depression.

Mindfulness Meditation for Anxiety & Depression

How Mindfulness Helps in Dealing with Anxiety & Depression

<h2>Meditation - Understanding its Essence</h2>
<p>Meditation is believed to be in existence since the beginning of time itself. The earliest clear references to meditation are in the middle Upanishads and the Mahabharata. In fact, an early Shaivite text called the Vigyan Bhairav Tantra, believed to have been written around the 7th-8th century CE, briefly presents around 112 Tantric meditation methods (<em>yuktis</em>) or centering techniques (<em>dhāraṇās</em>) in a discourse between Bhairava and Bhairavi (believed to be Shiva and Parvati.) So, it is hard to establish a clear date when meditation came into being.</p>
<p>There are many examples of references to people practicing meditation in the olden times in our spiritual ballads and epics. One such example is the Indonesian shadow plays depicting Arjuna’s meditative journey from Mahabharata. In some of the oldest written records from around 1500 BCE in India, the reference of <em>Dhyāna</em> or <em>Jhāna</em> is mentioned as the training of the mind, often translated as meditation. While in China, early forms of meditation are referenced as far back as the 3rd and 6th century BC and linked to the Daoist Laozi, an ancient Chinese philosopher, and his writings. But, there is one point of absolute clarity: this ancient practice has prevailed and survived because its relevance through the ages has only increased and is widely recognized as a tool to connect with oneself better.</p>
<p>The practice of meditation has traveled across nations, religions, and traditions, and meditators have gathered different forms of meditation. With the vast knowledge base of meditation covering its basics, techniques, and styles, it can be overwhelming for beginners to start off on the journey of mindfulness and meditation, and inculcating it can be challenging. Furthermore, you need to understand the intricacies and tactics behind mindfulness to start a meditation practice. While there are numerous meditation techniques to choose from, we are listing some of them here so that you can see which resonates with your true beliefs.</p>
<h2>11 Different Meditation Techniques</h2>
<p>While there are numerous types of meditation techniques to choose from, we are listing a few of them here for you to pick which ones work for you:</p>
<p><strong>1. Breathing / Anapanasati meditation</strong> - Anapanasati is one of the simplest meditation techniques. Many practitioners find this form of meditation focusing on the breath, as a natural place to begin their meditation journey. With its roots in Buddhist teachings, this Breathing meditation technique is one of the easiest which makes it ideal for beginners. The practice—according to the Anapanasati Sutta is said to be the form of meditation used to bring the Buddha to full awakening. In this clear and detailed teaching, the Buddha presents a meditation technique that uses conscious breathing to calm the mind so that it is fit to see into itself, to let go into freedom. Because, intentional breathing can free your mind from stress and irritability and enhances clarity of thought. This meditation technique can be practiced whenever you feel overwhelmed before a presentation, an important meeting, or when you are about to start your day.</p>
<p>You can try out a short Anapanasati meditation and experience deep peace.</p>
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<p><strong>2. Mantra meditation</strong> - Mantra Meditation is one of the ancient meditation techniques taken chiefly from Hinduism and Buddhism. Shlokas or mantras are words, syllables, or sentences, usually in Sanskrit or Pali. The mantras are repeated over and over in a mantra meditation session. Mantra meditation may serve a more profound spiritual purpose as certain Hindu, Buddhist, and ancient Christian traditions (Latin), use mantras to center the heart and mind to mindfully connect with the divine power. The words often carry deep meanings that work as affirmations to become a part of our subconscious. Mantras can be a helpful tool for achieving a deep state of relaxation during meditation. Mantras help you go deeper into any spiritual practice and can be a genuine guide to help you navigate your meditation as it evolves. They may even lead you to discover and develop your spiritual strengths with honesty and integrity. For example, specific Sanskrit mantras like the "Soham'' carry profound meaning. The Soham mantra, which resonates with "I am that, "indicates an association with that divine intelligence, the oneness of all. If you have difficulty memorizing mantras, you can start with a simple chanting of OM or even the hum (''hmmm") as it is believed to be the sound that travels through the universe across galaxies.</p>
<p>You can try this <a href="https://s20v7.app.link/share-link?courseId=62b1edf8dffce20ca880473c" target="_blank">Mantra meditation</a> on our app that can help you experience positivity through OM chanting.</p>

<p><strong>3. Body Scan meditation / Vipassana</strong> - This is one of the meditation techniques based on an ancient practice and encourages an introspective focus on various parts of your body. Vipassana, which means to see things as they are, is one of India's most ancient meditation techniques. It was rediscovered by Gautama Buddha more than 2500 years ago and was taught by him as a universal remedy for all ills. Vipassana enables us to gain "insight into the underlying essence of reality through the study of "suffering", "unsatisfactoriness", "impermanence", "non-self", and "emptiness". Vipassana is a way of self-transformation through self-observation. This meditative practice takes your body as the focal point as you gauge the various sensations that run through your body. When you put your non-judgmental attention to those sensations, it allows you to see the impermanence of those sensations and allows a clarity of thought to percolate to your life situations and reflect on the impermanence of everything. In some traditional Vipassana practice, you focus on your entire body to identify these sensations, while in other traditions you focus on specific body parts. However, either of them can help the meditators experience a better emotional and physical connection with themselves.</p>
<p>You can try <a href="https://s20v7.app.link/share-link?courseId=62ab1ed71e967070d6d6ab95" target="_blank">Vipassana Meditation</a> on our app that helps you align your body and mind to gain peace.</p>

<p><strong>4. Chakra meditation</strong> - The word "chakra" comes from Sanskrit and translates to "wheel" or "disk," referring to the shape of these whirling energy centers that unite the mind, body, and spirit. According to Hinduism, Chakra meditation technique involves the 7 Chakras or the energy centers in our body, the number can vary marginally according to different religious or Yogic doctrines e.g: Buddhism and Taoism. These 7 Chakras are placed in a row, from the base of the spine to the crown of the head. These are the Crown chakra at the top of the head, Third eye chakra in your forehead between your eyes, Throat Chakra located at the base of your throat, Heart Chakra at the center of your chest, Solar Plexus Chakra located in your abdomen above your belly button, Sacral Chakra situated at your pelvis, and Root Chakra at the base of your spine. Each Chakra is significant as they distribute energy needed for our health, well-being, and vitality. Imbalance in any chakras leads to headaches, inability to concentrate on tasks at hand, pain, stiffness in some parts of the body, blurred vision, loss of sleep, and irritability. You can learn more about how to balance our chakras <a href="https://www.idanim.com/blog/why-is-chakra-balancing-important-for-a-healthy-mind-and-body" target="_blank"> in this blog</a>. When we practice Chakra meditation technique, we can focus and heal the chakras by concentrating on each one. After experiencing an enlightening Chakra meditation session, you can feel an emotionally relaxed sense of contentment, peace, and heightened energy.</p>
</p>This Chakra Meditation can be a great stepping stone for the activation of your Chakras.</p> 
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<p><strong>5. Gibberish Meditation</strong> -  Named after an enlightened Sufi master, Jabbar, and created by and popularized by OSHO, this cathartic meditation technique encourages expressive sounds and body movements, followed by a deep merging or a quiet relaxation. When practicing Gibberish meditation technique, you talk incoherently, like a child. The purpose of this incomprehensible jumble of letters is to disrupt our usual thought processes. Since we are able to string together words, we have considered them our primary means of communication. When we express ourselves in a language without meaning, the usual conventions disappear, and we find our true voices. Usually each session of Gibberish meditations is followed by moments of silence, so one can reflect on their thoughts and their rediscovered clarity.</p>
<p>Here’s a <a href="https://s20v7.app.link/share-link?courseId=636d180656a79e4e71459987" target="_blank">Gibberish Meditation</a> on our app to help you clear your mind. 
</p>
<p><strong>6. Qigong Meditation</strong> - Qigong meditation technique is an ancient Chinese healing practice that combines controlled breathing, gentle movement, and meditation to promote good mental, physical, and spiritual health. Like Tai chi, Qigong meditation is believed to treat various health conditions, including high blood pressure, heart disease, diabetes, chronic fatigue, insomnia, and leg and back pain, among others. This is a time-honored and potent Chinese technique for maximizing vitality by maintaining free flow along the body's energy channels or meridians. It is believed that channeling this energy inward during meditation can aid in one's own healing and well-being while directing it outward can help heal another.</p>
<p><strong>7. Sound Meditation</strong> -  Sound has an ancient kinship with meditation and healing. Science is still catching up to understanding how sound heals, but the current research is promising. A review of 400 published scientific articles on music as medicine found strong evidence that music has mental and physical health benefits in improving mood and reducing stress. This type of meditation technique uses sound to support meditation and achieve a state of deep calm. Its goal is to bring about a soothing yet profound experience that aids in physical recovery, mental tranquility, and a refocusing of awareness to the present. Sound meditation is a form of focused awareness type of meditation. One kind that has become more popular is called "sound baths", which uses Tibetan singing bowls, quartz bowls, and bells to guide the listener. These practices highlight themes of how the experience of sound manifests through hearing and tactile physical vibrations and frequencies.</p>
You can try this Sound meditation that will heal you with the vibration of a sound bath.
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<p><strong>8. Yoga Nidra</strong> - <a href="https://www.idanim.com/blog/what-are-the-benefits-of-yoga-nidra-meditation" target="_blank">Yoga Nidra</a>, often called "yogic sleep," is a practice for achieving a meditative, sleep-like state of consciousness and total physical relaxation. Although this meditation technique has been practiced for centuries in India, it has only recently gained popularity in the West as a powerful tool for relieving stress and improving overall health and well-being. Yoga Nidra, or yogic sleep, is a state of consciousness between waking and sleeping, typically induced by a guided meditation for deep relaxation. The practitioner follows instructions regarding different actions without becoming distracted while remaining completely awake and alert. Deep transformation can happen in Yoga Nidra because you can set a resolve that permeates the subconscious through practice, bringing the powerful potential for healing and self-growth.</p> 
<p>Try out this ancient Yoga Nidra meditation that will help you manage stress and anxiety.</p>
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<p><strong>9. Reflection Meditation</strong> - Reflection meditation provides a window into our innermost thoughts and goals. The more time we spend reflecting on ourselves, the more accurately we come to terms with our genuine emotions, values, and principles. When we take time off to reflect, we make a concerted effort to examine our habits, values, and aspirations from the past, present, and future. The peace of mind cultivated through mindfulness practice has allowed us to approach this task with intention and insight. This type of meditation technique aims to help you get a sense of harmony and be at peace with yourself and your surroundings. Instead of suppressing your feelings, meditation teaches you how to accept them. Also, it can help reduce stress and make you feel calmer and more at peace.</p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=6408fcc7b57525401a7942a5" target="_blank">Reflection meditation</a> on our app that will help you observe your spontaneous thoughts by reflecting on them.</p>
<p><strong>10. Loving-Kindness Meditation</strong> - Also known as Metta Bhavana is a practice used to develop compassion. Loving-kindness meditation is a Buddhist technique that may be adopted by anybody, regardless of religious affiliation, to cultivate love essentially. The Pali word for "loving-kindness" is "metta," which refers to a type of love that is both unconditional and inclusive. Metta meditation focuses on letting go of anger and frustration, increasing compassion and positivity. It is also a great meditation for solving personal conflicts.</p>
<p>Contrary to popular belief that meditation is mostly sitting in silence and working on your breathing techniques, loving-kindness meditation technique is an active form in which you focus more on sending good thoughts and goodwill. This is a meditation based on loving compassion, friendship, and self-care. Practicing it leads to a kinder, more loving outlook on life and a greater capacity for unconditional love. Being loving and compassionate involves not wanting anything from the other person. It's not based on guilt or obligation but rather an authentic desire to help others.</p>
<p><strong>11. Healing Meditation</strong> - We have all heard stories of how healing meditation practice alleviated an illness that reached a turning point – considered medically impossible. Over the ages, there have been countless accounts of faith-based and prayer-based healing. Several cases stand out due to meticulous documentation of both the illness and subsequent recovery, as well as the investigation into it by a group of well-regarded medical professionals and academics. The miraculous recovery of a Lama's gangrenous leg is one such story. This type of meditation technique can help those dealing with physical and emotional discomfort due to chronic pain or other medical disorders. While some people experience profound changes from healing meditation, others benefit merely from the stress relief of practicing mindfulness.</p>
<p>Try out this <a href="https://s20v7.app.link/share-link?courseId=62b31ae7a7d5db29c579d57a" target="_blank">quick meditation</a> on our app that can offer rapid relief from chronic pain. 
<h3>Finding your Meditative Comfort Zone</h3>
<p>Meditation styles are varied to treat specific issues in our lives. One can always start with a simple, elementary meditation practice like breathing meditation. As and when one progresses and becomes more comfortable, one can proceed to other types of meditation practices. You can also try out different techniques and see which works for you the best.</p>
<p>You may face some difficulties as you are starting out. You can read how to <a href="https://www.idanim.com/blog/common-mistakes-one-makes-while-meditating" target="_blank">overcome the common mistakes</a> beginners make when starting with meditation, but you have to understand that it is okay to let your mind wander when you meditate; read about it here.</p>
<p>All you need to remember is not to judge yourself, to have an open mind, and not to force yourself to maintain a specific meditation position. Meditation is a natural state, and you will love how your body responds to it. An authentic meditation practice will help channel your inner happiness and self-awareness.</p>
<p><a href="https://www.idanim.com" target="_blank">Idanim</a> lets you explore different types of meditation. You can download the app from <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Google Play</a> and <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> to experience the benefits of meditation.</p>
<p>In case you have any queries regarding meditation and mindfulness practices, you can <a href="https://www.idanim.com/contact-idanim" target="_blank">ask our experts</a>. We will get back to you within 48 hours.</p>


Explore 11 diverse meditation techniques ideal for begineers. Discover mindfulness practices that bring inner peace, self-awareness, and personal growth

11 Best Meditation Techniques for Beginners to Learn

Understanding about the different types of meditation techniques and choose a technique to channel your inner happiness. 

11 Different Techniques of Meditation 

<h2>The Etymology of Chakra</h2>
<p>According to Yoga Shastra, practicing 7 chakras meditation is a failsafe way to bring mental steadiness. When the chakras are balanced, energy can freely flow throughout the entire body, as taught by Yoga. When your chakras are unbalanced, you generate energy from the inside but cannot connect your mind, body, and soul. Chakra Meditation on the seven-segment chakra cycle is a path to enlightenment. Going through this 7 segment cycle is the first step into a more spiritual existence. Performing a chakra meditation regularly can give the benefits of chakra healing to strengthen the connection between your mind and body and foster more autonomous energy flow. Awakening your horoscope through the chakra meditation cycle unites your mind, body, and soul to propel you towards enlightenment.</p>
<p>The Yoga Upanishads are historic Sanskrit writings that outline many Hinduism doctrines and practices. “Chakra,'' in Sanskrit meaning "wheel," refers to the spinning energy center in the body. The chakra system originated in India between 1500 and 500 BC in the oldest text called the Vedas. Evidence of chakras, spelled cakra, is also found in the Shri Jabala Darshana Upanishad, the Cudamini Upanishad, the Yoga-Shikha Upanishad and the Shandilya Upanishad. Even Rig Veda, the oldest Veda, mentions a reference to Kundalini Shakti and a precursor to the terminology associated with the chakras in the later tantric traditions.</p>
<p>Chakras were a part of early Buddhist belief systems too, but there were some changes, such as including only five bodily centers. Early Sanskrit texts discussing chakras refer to them as objective meditational visualizations and genuine bodily places.</p>
<h3>Understanding Chakra Meditation for the Seven Chakras </h3>
<p>Chakras refer to the focal points in the body where the universal life force (Vishwaprana) flows. It is traditionally believed that bodies would go dormant and eventually dissolve if they didn't receive that steady supply of positivity and energy. Chakras are not only portals through which cosmic life power can enter and leave the body but they also act as stores for it and function as focal points from which this energy can be intelligently channeled. The goal of many traditional yoga practices is to alter the way that energy flows through the chakras. They include asanas, poses, breathing techniques, imagery exercises, and mantras.</p>
<p>Chakras are imagined as energy centers throughout the body that resemble spinning discs or multicolored Lotus flowers. There are hundreds of these energy centers in the human body, but seven are essential for self-healing and spiritual development. Each chakra center is connected to different aspects of our being (emotional, physical, spiritual, and mental) and thus must be learned or understood to heal and grow.</p>
<p>The chakra meditation cycle, which is also known by the name of Sapta Chakra in the human body, is as follows:</p>
<p><strong>1. The Muladhara Chakra</strong> is located at the base of the spine.</p>
<p><strong>2. The Swadhisthana Chakra</strong> is located three fingers below the navel.</p>
<p><strong>3. The Manipura Chakra</strong> is located in the upper abdomen.</p>
<p><strong>4. The Anahata Chakra</strong> is located in the chest center where the heart is.</p>
<p><strong>5. The Vishuddha Chakra</strong> is located in the hollow of the throat.</p>
<p><strong>6. The Ajna Chakra</strong> is located at the point between the eyebrows–the "third eye".</p>
<p><strong>7. The Brahmarandhra Chakra</strong> is located at the crown of the head.</p>
<p>Other disciplines within the Yogic Universe, like Taoism, Buddhism, and Nath Yogi, take into account 10, 5, 9 energy centers running through our body, some even follow 12 chakras. However, the 7 chakra concept is the most widely accepted.</p>
<img style="width:100%" src="https://d1migpe0gurg12.cloudfront.net/Blogs/Assetinside.webp" alt="7 Chakras"/>
<h3>The Nature and Function of the Seven Chakras</h3>
<p><strong>1. Root (Muladhara) Chakra</strong> - Concerned with the body's purely physical identity, structure, and grounding. As a result, its energies facilitate healing, correcting, and empowering the body's cells and organs. Positive points of this chakra manifest as insight and independence from all material phenomena; negative energies manifest as total material perceptions and impulses towards attachment to material things, disbelief in anything higher than matter, joint pains and arthritis.</p>
<p><strong>2. Sacral (Swadhishthana) Chakra</strong> - The Swadhishthana chakra deals with sexual/amorous impulses, pleasure, and emotions related to the nervous system. It encompasses every aspect of an individual's narcissistic, selfish, and egotistical facets. The purification of this chakra helps correct our physical and emotional aspects. This chakra’s cleansing helps address abnormalities in our lymph and blood. When this chakra is open, one experiences sentiments of kindness, compassion, generosity, and even selflessness. However, when it is blocked, one experiences feelings of anger, resentment, hatred, jealousy, envy, and, most of all, lust.</p>
<p><strong>3. Solar Plexus (Manipura) Chakra</strong> - The Manipura chakra governs the body's metabolic, assimilative and digestive abilities. It is also connected to wants, particularly the need to possess, command, and accumulate. The positive influences of this chakra are manifested in self-control, focus, self-esteem and determination, while the bad elements are seen in greed, possessiveness, negative ambition, and preoccupation with material risks.</p>
<p><strong>4. Heart (Anahata) Chakra</strong> -  Anahata Chakra oversees the metabolic processes and the regulation of the cardio-pulmonary system. Its focus lies on emotions, albeit more advanced forms of compassion, benevolence and affection. (It is, however, lower in the levels, so its influence on true spiritual movement is limited) But, it governs the faculty of sight and basic perception and the lesser intuition that comes with it. Located in the middle of the chest, the thymus gland plays a vital role in the body's immune and circulatory systems. The positive qualities associated with this chakra include acts of kindness, generosity, and selflessness performed for the benefit of others. In contrast, bad qualities include a desire to exert power over others and exploit them for gain.</p>
<p><strong>5. Throat (Vishuddhi) Chakra</strong> -  The Vishuddhi chakra governs speech, expression, insight, intellect, and power. Also, it influences the thyroid. It has a significant impact on your will and a higher degree of intuition comes under its purview as well. Positive energies of this chakra manifest as wise, uplifting, and healing speech, words that can manifest what is being spoken; negative energies manifest as foolish, meaningless words, lies, manipulative, negative, and harmful speech and insecurity.</p>
<p><strong>6. Third eye (Ajna) Chakra</strong> - Also known as the “Third-eye”, Ajna Chakra focuses on purity, critical thinking and consciousness. The Ajna chakra oversees and participates in all lower chakra activities. It focuses on the intuitive and purposive aspects of spirituality. Clear intuition, spiritual perceptions, and spiritual willpower are the positive manifestations of this chakra's energies, whereas chaotic or negative psychic experiences and arbitrary, capricious, and destructive uses of willpower are its negative manifestations.</p>
<p><strong>7. Crown (Sahasrara) Chakra</strong> - The energy of pure consciousness resides in the Crown Chakra. It's the body's most subtle energy core. This chakra's rays spread out in all directions, uniting the soul with the divine ONE spirit. Our awareness is concentrated in the seventh chakra as an individual expression of cosmic energy. Our finite spirit and the Infinite Spirit, from which we derive our existence, are the only two impacts on the energies flowing through the Sushumna crown chakra. It can only be reached and empowered by the Kundalini to establish the precedence of these holy powers over the lower levels of our existence.</p>
<p>Unlike the physical entrances in the body, the seven chakras are the spiritual gateways of the body mentioned in ancient texts (see Bhagavad Gita 5:13). The seven chakras are significant factors in the subtle energy system of a human being, the ruling power centers. However, there are many minor chakras throughout the visible and subtle bodies of each of us.</p>
<h2>What are the Seven Chakra Mantras / 7 Beeja Mantras?</h2>
<p>Chakra meditation through mantra intonation has the power to intensify and purify the energy flowing through each Chakra by increasing or decreasing the rate of that energy associated with the mantra. There is a one-syllable beeja (seed) mantra associated with each of the seven chakra energy centers in the body, which releases its dormant energy and potential. </p>
<p>To get the most out of these Beeja mantras it is best to do so while focusing on that chakra's location along the spine. By focusing our attention on a particular part of the body and repeating a Beeja Mantra in our Chakra meditation, we can move and harmonize the flow of energy within us, resulting in a sense of belonging, radiance, joy and help achieve chakra balance. </strong></p>
<p>See the following table for the seven chakras mantras or the 7 Beeja mantras:</p>
<table>
  <tr>
    <th>Chakra</th>
    <th>Element</th>
    <th>Beeja Mantra</th>
  </tr>
  <tr>
    <td>Muladhara</td>
    <td>Earth</td>
    <td>Lam</td>
  </tr>
  <tr>
    <td>Svadhishthana</td>
    <td>Water</td>
    <td>Vam</td>
  </tr>
   <tr>
    <td>Manipura</td>
    <td>Fire</td>
    <td>Ram</td>
  </tr>
     <tr>
    <td>Anahata</td>
    <td>Air</td>
    <td>Yam</td>
  </tr>
   <tr>
    <td>Vishuddha</td>
    <td>Aether</td>
    <td>Ham</td>
  </tr>
  <tr>
    <td>Ajna</td>
    <td>--</td>
    <td>Om</td>
  </tr>
  <td>Sahasrara</td>
    <td>--</td>
    <td>Ah</td>
  </tr>
</table>
<h3>How to Facilitate Chakra Balance with Chakra Meditation?</h3>
<p>Your chakras may be out of harmony if they are either underactive with blocked or restricted energy flow or hyperactive with too free-flowing energy. This lack of equilibrium can impact the area of life it controls, leading to physical and mental health problems. For instance, feeling shy or lonely could result from a weak heart chakra. Yet, an overactive heart chakra can lead to harsh judgment or unrealistic expectations of other people. These are but a few of the outcomes it may have.</p>
<p>Not only may an imbalanced chakra affect your emotions, but also nearby body parts and their functions. No evidence supports this, but many people think chronic chakra imbalance can cause disease and a decline in mental well-being. Chakra Balance is an' ideal state'. Think of your spine's chakras as wheels. They ought all be whirling simultaneously. Energy cannot move up from one wheel to the next if it is spinning too slowly, too quickly, or not at all. The chance of both physical and mental sickness is decreased by maintaining this flow in balance. Imbalance is linked to experiencing bodily discomfort, having health problems, and having unfavorable feelings like anxiety.</p>
<p>Like physical illness, mental illness can also cause the chakras to get out of balance.</p>
<p><strong>Here is a quick Awakening of Chakras meditation by <a href="https://www.idanim.com/meditation-teachers/saqib-rizvi" target="_blank">Saqib Razvi</a> that can help you activate your 7 chakras.</strong></p>
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<p>It's crucial to achieve alignment in both your physical and mental states to maintain chakra balance. You can accomplish this alignment and gain the 7 chakra meditation benefits with regular chakra meditation practice. Chakras that correspond to yoga poses can be opened and balanced as well. </p>
<p>Guided chakra meditations can help you align your thoughts. For instance, you can meditate while repeating affirmations for your heart chakra to prepare yourself to receive love. If you want to channel your energy and relieve tension, you could try a Kundalini or chakra meditation. </p>
<p>If you are still wondering where to begin, <a href="https://www.idanim.com/" target="_blank">Idanim</a> offers guided chakra meditations curated and instructed by our globally renowned teachers.</p>
<p>Download Idanim app from <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Google Play</a> or <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> to start your meditation journey with us and make a strong headway into Chakra Meditation.</p>


Chakra balancing is the process of restoring & aligning the energy centers within the body. To know more about chakra balancing benefits and techniques, read the blog

Importance of Chakra Balancing for a Healthy Mind and Body

Meditating on each of the seven chakras regularly can strengthen the connection between your mind and body and foster more autonomous energy flow.

Why is Chakra Balancing Important for a Healthy Mind & Body?

<p>Yoga Nidra, often called "yogic sleep" is a practice for achieving a meditative, sleep-like state of consciousness and total physical relaxation. Although Yoga Nidra has been practiced for centuries in India, it has only recently gained popularity in the West as a powerful tool for relieving stress and improving overall health and wellbeing. </p>
<p>Yoga Nidra meditation is a simple yet profound technique. It has been used in the following fields: relaxation, meditation, psychological problems, psychosomatic ailments, sleep, psycho-physiological rejuvenation, mind exploration and awakening, learning, education, and intelligence. It is a state of consciousness that exists between sleeping and waking, and it is believed that <strong>30 minutes of Yoga Nidra meditation relaxes your body as much as 6 hours of sleep.</strong> Yoga Nidra for sleep can remedy all the stress and tension-ridden world of today and be practiced by everyone. It requires no belief or blind acceptance of religion and is a profoundly spiritual practice that only requires some dedication and discipline.</p>
<p>Traditionally, Yoga Nidra meditation is practiced by lying on the floor in savasana (also known as the corpse pose, i.e., lying on your back), led through a guided meditation using both spoken and visual cues. By slowing down one's breathing, one can achieve a meditative state of consciousness halfway between fully awake and asleep. The goal of the practice is to achieve a deep level of relaxation and mental calm, and it does this through a series of deliberate actions of systematically relaxing the body and quieting the mind.</p>
<h2>What is Yoga Nidra?</h2>
<p>The characteristic feature of Yoga Nidra is the systematic rotation of consciousness in the body, which originated from the tantric process of <em>Nyasa</em> (meaning 'to place' or 'to take the mind to a point'). Many Indian philosophical and mythological texts refer to Yoga Nidra as the state that occurs when the Hindu god Vishnu sleeps at the time when creation is destroyed (called <em>pralaya</em>). Vishnu is the cohesive power of the universe, so when he sleeps, the universe dissolves.</p>
<p>However, modern usage of the term Yoga Nidra meditation typically refers to the guided meditation technique developed by Swami Satyananda rather than to the state of absorption into the highest Self. As mentioned, Yoga Nidra has existed for centuries, but Swami Satyananda Saraswati of the Bihar School of Yoga has popularized it. Few people realize that Swami Satyananda is the originator of Yoga Nidra technique formulated as a disciple of his guru, the great yoga master Swami Sivananda, in Rishikesh, India, during the 1940s and early 1950s.</p>
<h2>What are some Yoga Nidra Benefits?</h2>
<p>Yoga Nidra benefits are numerous and wide-ranging. Regular practice can lead to reduced stress and anxiety, improved sleep, increased feelings of wellbeing and inner peace, enhanced self-awareness and emotional regulation, relief from chronic pain, and improved focus and concentration.</p>
<p>The people who practice Yoga Nidra meditation report experiencing a range of benefits, including:</p>

- Improved sleep

- Relief from chronic pain

- Reduced stress and anxiety

- Increased feelings of wellbeing and inner peace

- Enhanced self-awareness and emotional regulation

- Improved focus and concentration

**Improves psychological wellbeing:** Research studies have provided evidence for the effectiveness of Yoga Nidra or Yogic sleep through guided meditation in reducing symptoms of anxiety, depression, PTSD, and insomnia. For instance, a study published by the National Library of Medicine found that a group of individuals with a generalized anxiety disorder who practiced Yoga Nidra for eight weeks experienced a significant reduction in symptoms of anxiety compared to their counterparts. Another study published by the National Library of Medicine found that veterans with PTSD who practiced Yoga Nidra experienced significant reductions in symptoms of PTSD and improvements in quality of life. Regular practitioners of this meditation technique have seen a lot of Yoga Nidra benefits. Here are a few listed:

**Helps alleviate chronic pains:** Yoga Nidra meditation has also been found effective in managing chronic pain. A study published by the National Library of Medicine found that individuals with chronic low back pain who practiced Yoga Nidra for eight weeks experienced significant reductions in pain and improved function compared to a control group.


**Supports building self-esteem:** Besides physical and mental health benefits, Yoga Nidra meditation can also lead to increased self-awareness and emotional regulation. Yoga Nidra requires the individual to focus inward, becoming aware of their thoughts, emotions, and physical sensations. This increased self-awareness can lead to a greater understanding of one's emotional triggers and patterns and the ability to respond skillfully and compassionately.


**Improves sleep pattern:** Another Yoga Nidra benefit is its ability to improve sleep. Deep relaxation achieved during the practice promotes more restful sleep, allowing for a better quality of sleep and a reduction in insomnia. The visualization and affirmations used in the guided meditation can also help release lingering thoughts or worries, allowing for a more peaceful night's sleep.

**Leads your path to self-discovery:** Yoga Nidra meditation can also be used as a tool for personal growth and self-discovery. Visualization and affirmations allow for a deeper exploration of the Self, helping to identify and release limiting beliefs and patterns. This can increase self-awareness, self-esteem, and a greater sense of purpose.


<h2>What are the things You Should Know about Yoga Nidra before Starting Out?
</h2>

Yoga Nidra meditation can be practiced by anyone, regardless of age or physical ability, making it an accessible form of meditation for people of all backgrounds. It can be practiced in a group setting or alone. Ideally, Yoga Nidra for sleep should be done for 30-40 minutes. However, anyone can observe a sea of change even if they practice it for 20 minutes each day. You can practice it anywhere with the guidance of a recorded session or an experienced teacher.

To conclude, Yoga Nidra meditation is effective for generating profound rest and promoting health and wellbeing. Stress, poor sleep, and an overall lack of contentment can all be mitigated with a consistent practice of Yoga Nidra. It is an accessible and effective meditation for people of all varied backgrounds and abilities. As more studies on the advantages of Yoga Nidra are carried out, it is becoming increasingly apparent that this age-old practice has created a niche and a place in contemporary medicine and self-care.

Yoga Nidra meditation can be easily incorporated into your daily routine and requires no special equipment or clothing. It can be done at home, in a yoga studio, or anywhere you can lie down in peace, making it a convenient practice for people of all lifestyles. <a href="https://www.idanim.com/meditation-teachers/zoe-kanat" target="_blank">Zoe Kanat</a>, one of our <a href="https://www.idanim.com/meditation-teachers" target="_blank">mindfulness teachers</a> at Idanim, is a certified Yoga Nidra expert. 

Here’s one of Zoe’s Yoga Nidra meditation that can help you achieve a deep state of relaxation while allowing you to connect with your body’s energy centers. 
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Download Idanim app on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> | <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> to access a range of Yoga Nidra meditations by some of the most renowned teachers and be guided through the practice. 

You can <a href="https://www.idanim.com/contact-idanim" target="_blank">ask our experts</a> if you have any queries regarding meditation and mindfulness practices. We will get back to you within 24 hours. 

Enhance your well-being, cultivate mindfulness, and experience a profound connection between body, mind, and soul with Yoga Nidra meditation. Read the blog

What is Yoga Nidra Meditation & It's Benefits | Idanim

Yoga Nidra is a profound spiritual practice that only requires dedication and discipline. It is a powerful tool for relieving stress and improving overall well-being. 

What are the Benefits of Yoga Nidra?

<h2>Understanding the Science Behind Mindfulness Meditation</h2>
<p>The practice of meditation originated in the ancient Vedic times of India and is described in the Vedic texts (some of the oldest spiritual texts known to have existed). Meditation is one of the modalities used in Ayurveda (Science of Life), the comprehensive, natural health care system that originated in the ancient Vedic times of India. The term "meditation" is now loosely used to refer to many diverse techniques. However, according to Vedic science, the true purpose of meditation and its practice is to connect oneself to one's deep inner Self. And we can see that such a deep-rooted practice has found its place in modern-day science and medicine too.</p>
<p>Here’s how!</p>
<p>There are two branches to the autonomic nervous system: sympathetic and parasympathetic. The sympathetic nervous system prepares our body to react to stress (“fight or flight”) and the parasympathetic system helps us recover from stress (“rest and digest”). When we are stressed, our body releases chemicals that let sympathetic nerves take precedence. With acute stress, once the perceived threat has passed, the parasympathetic nervous system takes over, allowing us to relax and recover from the stressful event. But during chronic stress, the body is continually exposed to the hormones that regulate stress. The system’s natural feedback loop is interrupted. The relaxation response is not activated, and the pathway that regulates cortisol (the stress hormone) is shut down, rendering it unable to stop the effects of the stress.</p> 

The physiological benefits of transcendental meditation and its practice include **activating the parasympathetic and quieting the sympathetic nervous system**. Medical studies have shown that individuals who practice meditation daily had lower blood levels of epinephrine, norepinephrine, and cortisol. The benefits of meditation are **lower respiration rates and heart rate and better blood flow to the brain**, indicating less constriction of blood vessels. 

<h2>Why is Mindfulness the Buzzword in Psychological Medicine?</h2>
<p>Belonging to the traditional eastern school of medicine, people in India have been practicing mindfulness and meditation for centuries. Most of our Gods supposedly had deep yogic roots. Be it Shiva-the Adi-Yogi, Buddha, Mahavira, and many others; they found profound spiritual experience in their meditative state. However, in the more recent years, mindfulness has become a popular way to help people manage their stress and improve their physical, mental, and emotional well-being — and a wealth of research shows it's effective. And it is now backed by science!</p>
<p>Several studies, even in the western medical world, have concluded with psychologists who found that mindfulness meditation techniques positively changes our brain and biology, improving mental, physical, and emotional health. As we all already know, there are many ways to treat depression, such as talk therapy and antidepressant drugs, but the fact that they don't work for everyone is a fact in itself.</p>
<p>Studies have shown that experimental medicine can help with various physical and mental conditions, such as IBS, fibromyalgia, psoriasis, anxiety, depression, and post-traumatic stress disorder. But some of these conclusions have been questioned because studies had small sample sizes or were wrong in setting up their experiments. Still, there are a few key areas, like depression, chronic pain, and anxiety, where well-designed, well-run studies have shown that mindfulness meditation techniques can help patients, with effects similar to other treatments.</p>
<p>If you are still not convinced, here are six researches that have extensively proven that mindfulness meditation benefits can improve your mental health and well-being. </p>

**1. Meditation can reduce anxiety and depression.**
<p>A meta-analysis of 47 studies conducted by JAMA Internal Medicine in 2014 suggests that stress-related illnesses like anxiety and depression may be amenable to treatment with mindfulness practices. Study after study has shown that participating in mindfulness meditation and its practice can positively affect mental health, similar to taking an antidepressant. Mindfulness-based cognitive therapy (MBCT) was found to lower relapse rates in patients with high levels of depression symptoms for up to 60 weeks, regardless of age, sex, gender, education, or relationship status, according to a study published in JAMA Psychiatry.</p>

**2. Mindfulness meditation improves immune function.**
<p>A randomized controlled study by Richard A. Davidson and Jon Kabat-Zinn, published in Psychosomatic Medicine, found that after receiving a flu vaccine, meditators who had completed an eight-week mindfulness training program had significantly more antibodies than their own non-meditating peers. Brain scans of meditators revealed an uptick in the proportion of people who reported feeling better and who responded positively to tests of their immune systems compared to non-meditators. Improved immune system function may help explain the increase in healing found in the psoriasis treatment studies with mindful reflection during treatment.
</p>


**3. Mindfulness meditation can protect your brain from declining due to aging and stress.**
<p>Brain matter, which regulates functions including muscle control and sensory perception, is believed to shrink with age. Long-term mindfulness practitioners' brains are more protected from gray matter atrophy than non-practitioners, according to a study by Dr. Eileen Luders of the UCLA School of Medicine and Nicholas Cherubin of Australia's Centre for Research and Ageing. Guided meditation and its practice may improve focus, in healthy older individuals' brain function. A systematic review of research suggests that memory, attention, processing speed, and executive functioning are just some of the areas that may benefit from practicing mindfulness that may show a cognitive decline.</p>


**4. Meditation improves mental clarity and focus.**
<p>Recent studies have shown that individuals who engage in mindfulness-based cognitive therapy (MBCT) show significant improvements in short-term and autobiographical memory, cognitive flexibility, and meta-awareness (e.g., self-awareness). All of these are crucial for becoming more self-aware and thus able to alter maladaptive thought patterns. The "attentional blink," or the period during which new information is missed (because the focus is maintained on the previous stimulus), is reduced in those who engage in mindfulness practices, according to other studies (by Alan Wallace, Richie Davidson, and Amishii Jha).</p>


**5. Mindfulness meditation can improve your heart health.**
<p>In one study conducted by the National Center of Biotechnology Information (NCBI), people diagnosed with prehypertension were randomly allocated to either mindfulness meditation training or a progressive muscle relaxation program to complement their meditation therapy. Systolic and diastolic blood pressure decreases were much larger in those who practiced mindfulness. Other studies have showcased that while receiving standard care for their condition, participants in a trial were randomly allocated to an online program designed to teach them how to meditate or be on the waitlist. Compared to the waitlist group, those who participated in the mindfulness program had lower heart rates and performed better on the six-minute walking test, a measure of cardiovascular capability. According to research, meditation improves heart health and the likelihood of survival after a heart attack by increasing respiratory sinus arrhythmia, the normal fluctuations in heart rate that occur during breathing.</p>

<h2>Benefits of Practicing Meditation</h2>
<p>So, how does practicing meditation affect our health and well-being? Let's find out.</p>
<ul><li><p>Mindfulness helps us to deal with negative emotions with much more calmness and ease. Through regular mindfulness practice and increased familiarity with the unpleasant feelings that emerge from trying circumstances, we learn to respond to stress and challenges calmly, intentionally, and empathetically.</p></li></ul>
<ul><li><p>It improves the biomarkers for stress. By stimulating the parasympathetic nervous system, guided meditation and its practice has been shown to benefit various stress biomarkers, including heart rate, blood pressure, and cortisol levels (the stress hormone).</p></li></ul>
<ul><li><p>It alters our brain, reprogramming it to be more resilient to stress. Guided meditation can weaken neural connections to the medial prefrontal cortex, the area of the brain in charge of stress, while strengthening connections to the regions of the brain in charge of concentration and decision-making.</p></li></ul>  
<h2>How to Ground Your Feet in Mindfulness</h2>
<p>Guided meditation or mindfulness practice offers many scientifically proven benefits, although the advantages may need to be specifically spelled out when we first begin. You can meditate with complete dedication and still feel things aren't going as planned. It may take some time to figure out how your practice is unfolding.</p>

<p>We have seen that meditation and its practice transcend beyond the physical; it extends to mental, emotional, and psychological aspects. However, Before you commit to the practice, understand that it is like any other exercise, it won't work if you expect the benefits of mindfulness to show up immediately. Don't expect miracles at the outset, but as you keep practicing it, you will observe your stress levels and mood disorders are reduced.</p>
<p>Try this mindfulness technique where you can experience deep calm with a few minutes of silence.</p>
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<p>With regular practice, you will discover mindfulness as a powerful tool for relieving stress and improving well-being. Guided mindfulness meditations can be a wonderful way to learn mindfulness and help you sail through your initial learning phase.</p>
<p><a href="https://www.idanim.com/" target="_blank">Idanim</a>, a mindful meditation app designed to help people initiate and deepen their meditation, mindfulness, and spiritual practices. We aim to guide individuals towards inner peace, joy, and emotional well-being.</p>
<p>With over 1000+ guided mindfulness meditations across 40+ categories, such as learning to meditate, managing stress, alleviating anxiety, improving sleep, boosting confidence, and nurturing relationships. Idanim is more than an app; it is your trusted companion in navigating the challenges of daily life.</p>
<p>With over 200 years of combined mindfulness expertise, we ensure you receive the best guidance.
We also host 'LIVE sessions,' featuring globally renowned teachers, including monks, for Masterclasses and daily mindfulness practices. These sessions provide a unique opportunity for you to interact directly with experts and learn from their profound wisdom. Join us on a journey towards increased productivity, lowered stress levels, and a more peaceful mind. Download Idanim on <a href="https://idanim.sng.link/Cl2li/htfa/69jl" target="_blank">App Store</a> and <a href="https://idanim.sng.link/Bl2li/rvq9/l0s9" target="_blank">Play Store</a> today.</p>


Unlock the power of mindfulness meditation with Idanim. Explore the science behind this transformative practice and its profound impact on well-being

Understanding the Science Behind Mindfulness and Meditation

Listing studies that have found that mindfulness and meditation positively change our brain and biology, improving mental, physical, and emotional wellbeing.

The Science Behind Mindfulness

Deepen Meditation Practice with Zoe Kanat

<p>Idanim recently held its first offline masterclass with one of our experts, <a target="_blank" href="https://www.idanim.com/meditation-teachers/zoe-kanat">Zoe Kanat</a>, who is also a  board member of the Meditation Association of Australia. It was an enlightening session in which Zoe discussed deepening one's meditation practice. The event began with a brief introduction of Zoe by our co-founder <a target="_blank" href="https://www.idanim.com/meditation-teachers/raman-mittal">Raman Mittal</a>, a meditator himself for over 15 years.</p>
<p>As someone who took her own time to come into the practice, Zoe admits that she would mostly use meditation sporadically to overcome a feeling or a situation when she started out, so she knew what initial hiccups the beginners may face. While, the idea behind mindfulness seems simple—the practice takes patience. And indeed, our renowned expert recounted that her initial experience with meditation showed her how quickly the mind gets caught up in other tasks</p><p>One has to realize that meditation is personal experience and journey, and everyone has their own learning curve. If you’re a beginner, after reading this you’ll have a solid foundation as you progress and learn meditation; if you’re intermediate, you’ll learn how to deepen your practice and learn meditation; if you’re advanced, you’ll learn a few new tips and tricks to try out on your journey.</p>
<p>This blog will provide some of the essential points and key takeaways from the masterclass. In the first half, Zoe discussed how to learn meditation and make it a daily habit to overcome the initial problems one may encounter in the beginning. So, here are a few tips that can make it easy for you to plunge into the practice mindfulness meditation:</p>
<p><strong>1. Setting an intention:</strong> It allows you to ensure that you meditate daily. Dr. Joe Dispenza once said, 'What you think and feel becomes your life’, so envision yourself meditating, where you would do it, what you would look like, or how it would feel. You can also experiment with manifestation methods by writing in your journal or diary, 'I will meditate every day.' This would be the best way to learn meditation and make it a habit.</p>
<p><strong>2. Deciding on a time:</strong>To learn meditation daily, you must first decide on a time when you will meditate every day and ensure that it is reasonable for you. Meditation can be practiced before going to bed or early in the morning, or any other time in between. It is advised to practice at the same time everyday so that you can inculcate a habit. Reading something encouraging can motivate you to meditate on a daily basis.</p>
<p><strong>3. Giving yourself space:</strong> It is essential to give yourself some space while slowing down and settling into meditation practice. Here are a few things you can do to give yourself some breathing room. Begin by keeping a journal, recording, or tracking your meditation activities. After you finish your meditation practice, you can simply sit silently for a few minutes. All of these will assist you in creating a safe zone for yourself.</p>
<p><strong>4. Maintaining proper posture:</strong>Posture is a critical part in any meditation technique. While daily meditation is vital, sitting in the proper posture is also necessary. You must sit in a comfortable position because you will be sitting for an extended period of time. Adjust your posture. Your head and spine should be aligned. Here is a quick guide for you to attain the <a href="https://www.idanim.com/blog/guide-to-right-meditation-postures" target="_blank">correct meditation posture</a>. </p>
<p><strong>5. Salutations:</strong>Have you ever felt the need to acknowledge something when you embark on something meaningful?You need to do so while you learn meditation as well. Meditation connects you with your mind and body on a deeper level. It is imperative to give salutations which can be done in the form of lightning, a candle, or taking a moment to transition from one place to another.</p>
<p>It’s estimated that 95% of our behavior runs on autopilot. That’s because neural networks underlie all of our habits, reducing our millions of sensory inputs per second into manageable shortcuts so we can function in this crazy world. These default brain signals are so efficient that they often cause us to relapse into old behaviors before we remember what we meant to do instead. </p>
<p>Mindfulness is the exact opposite of these default processes. It’s taking executive control rather than autopilot, and enables intentional actions, willpower, and decisions. But that takes practice. The more we activate the intentional brain, the stronger it gets. Every time we do something deliberate and new, we stimulate neuroplasticity, activating our gray matter, which is full of newly sprouted neurons that have not yet been groomed for an “autopilot” brain. In this way you can experience the miracle of mindfulness and how it helps in becoming more conscious about our actions.</p>
<p>It's tough to determine when and how you will start deepening your meditation practice. It all boils down to how you perceive yourself, the world, and the people in your life. The masterclass concluded with a live meditation practice, followed by Zoe answering a few questions from the audience. You can view the recorded session if you missed the live class or want to revisit the learning. Watch it here:
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Meditation expert Zoe Kanat shares valuable insights and techniques for deepening your meditation practice. Discover how to improve personal growth and well-being

Learn How to deepen Your Meditation Practice With Zoe Kanat

Idanim recently held an offline masterclass with Zoe Kanat, who is a board member of the Meditation Association of Australia.

Learn How to Deepen Your Meditation Practice with Zoe Kanat

Why is Anchor Important During Meditation

<h2>What is an Anchor?</h2>
<p><strong>Have you wondered why a simple act of meditation can be so difficult?</strong> The power of meditation is simple but need not be easy, particularly for beginners. Our attention is mostly occupied and trapped in the constant chatter of our minds. Many believe that meditation suspends all thought and empties your mind. That is one big misconception. The mind will keep doing what it is meant to do, i.e., thinking and analyzing. <a href="https://www.idanim.com/blog/Guide-Thoughts-During-Meditation-Practice" target="_blank">We don't try to stop thoughts during meditation practice</a>, but we build our capacity to be more present by untrapping our attention from thoughts and emotions. We often use an anchor to free our attention from the continuous white noise and become more present and alive.
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<p>As <a href="https://www.idanim.com/meditation-teachers/toby-ouvry" target="_blank">Toby Ouvry</a> explains, think of a boat as your attention, water and winds as thoughts that keep swaying the boat away, and your body/breath as the anchor. Whenever you notice your boat (attention) has wandered away in water & winds (thoughts and emotions), you come back to your anchor (body, breath or something else).</p>
<h2>What is the Role of An Anchor in Mindfulness and Meditation Practice?</h2>
<p>As you practice meditation and learn to meditate, an anchor helps to keep your attention oscillating between your thoughts and the present moment. Through this anchor, you become more grounded in the present moment and become more aware of your senses, thoughts, and emotions. <strong>So the role of an anchor is not to hold on to the mind in one place but to give your boat a place to come back after hitting the choppy waters.</strong> The anchors of many meditation practices vary. If you want to see results from your meditation practice, it's essential to choose an anchor style that works best for you. When we shift our attention to an anchor, we untrap our minds from the constant drone of thoughts to feel and live in the present. </p>
<h2>What are the 6 Common Anchors Used in Meditation Practices?</h2>
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<p><strong>Breath. </strong> They say that the breath acts as a connection between your body and your soul. Breath is very neutral, formless, and always there. It is arguably the most widely used meditation anchor since ages for a wide range of meditation practices across traditions. Just a few conscious breaths with non-judgmental and kind awareness are profoundly relaxing and make us more alive and present. If and whenever you get lost in your thoughts, it is easy and simple to return to your anchor, i.e., breath. Another method with a slight tweak is counting your breath backward. This technique is more helpful and engaging for a restless mind. Besides keeping us grounded in meditation, breath meditation is deeply relaxing and calming in nature. It also slows down our heart rate leading to a more peaceful and tranquil state of mind. </p>
<p>You can try out a 15-min breath meditation to boost your emotional well-being with <a href="https://www.idanim.com/meditation-teachers/raman-mittal" target="_blank">Raman Mittal</a> here:</p>
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<p><strong>Body.</strong> Your body is another common anchor that is used to ground your attention to the present moment. Focusing on the sensations that arise wherever your body touches the chair, floor, mat, or cushion is an example of using the body as an anchor of attention. When we are using the body as an anchor, there are 3 ways you can approach. You can choose one specific body part and focus all your attention towards it. You can focus your attention on your head or your chest or your stomach or any limb or organ. For instance, if you're seated in a chair, you might focus your attention on the feeling of your feet touching the floor. Alternatively, you can look and feel your entire body as one single object. Focusing on the full body, rather than a specific part of it, as an anchor in a mindfulness and meditation practice can be very reassuring and healing. Another form of meditation practice that uses the body as a focal point is a body scan or Vipassana. Vipassana literally means “seeing it as it is”. You scan through your entire body with kindness and non-judgmental attention and notice different sensations come and go without engaging with them. Your body is a home to your spirit, energy, emotions, thoughts and senses. It is a natural portal to the deep universe in all of us. </p>
<p>Here’s a <a target="_blank" href="https://s20v7.app.link/share-link?courseId=635bcab42990d57279506a46">meditation technique</a> that helps you release tension and stress from different sections of your body. </p>
<p><strong>Chakra. </strong> According to Hindu belief system, there are seven energy centers located throughout the body, and there are nine according to the Buddhist scriptures. As these wheels or chakras reside within our body, each energy center is unique and is responsible for certain qualities of our life. When we use chakras in meditation, we align our energy centers all the way from our base to the top of our head. When you anchor your chakra, you create a spiritual bridge to the energy of the universe. As an alternative to the traditional method of anchoring, energy flows through your feet, and travels up through your crown and out and above your head. Its path travels outside of the auras, constituting the initial segment of the anchoring connection.</p>
<p>Here is a <a target="_blank" href="https://s20v7.app.link/share-link?courseId=62b1accddffce20ca8804737">20-min meditation</a> technique where you can try that focuses on awakening your Chakras to feel more peaceful, powerful and at peace. 
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<p><strong>Mantra.</strong> Besides being an anchor to control and limit a barrage of thoughts, Mantra Meditation technique may serve a deeper spiritual purpose. Certain Hindu, Buddhist, and ancient Christian traditions, for example, use mantras to center the heart and mind and be grounded in mindfulness and awareness. The words often carry deep meanings that work as affirmations to become a part of our subconscious. Mantras can be a useful tool for achieving a deep state of relaxation during meditation. Mantras help you go deeper into any spiritual practice and can be a genuine guide to help you navigate your meditation as it evolves. They may even lead you to discover and develop your spiritual strengths with honesty and integrity. For example; certain Sanskrit mantras like the “Soham” carry profound meaning. The Soham mantra, which resonates “I am that”, indicates an association with that divine intelligence, the oneness of all. The intelligence that is the guiding force for the universe, the one that is the most powerful and ancient is the universal force and I Am That, Sohum. Similarly, there are several ancient sanskrit, tibetan, latin verses that can facilitate deep psychological impact and help reinforce a positive belief system. </p>
<p>This <a target="_blank" href="https://s20v7.app.link/share-link?courseId=63c00a51b57525401a794254">quick AUM chanting</a> can help you experience deeper peace, energy, and silence.</p>
<p><strong>Sound.</strong>  There is also a form of attention anchor that uses sounds from your surroundings. The steady flow of noise outside your window can be a fantastic anchor. To do so, focus intently on whatever sound grabs your hearing attention. Is it the steady traffic flow or the constant drone of ongoing construction? Once that sound fades to nothing, you can move on to the next one. No home is entirely immune to ambient noise. Even while meditating in a country home, one may experience the sounds of birds chirping, radiators clicking, and the wind. When we shift our attention to sounds around us, these sounds become more pronounced. The other way to use sound in your meditation is Sound healing (also called sound bathing). Sound bath meditation brings about a meditative state that can nurture inspiration through opening up to the many therapeutic tools of sound. Some sound-bath meditations use bells, gongs and chimes to reduce stress and promote relaxation. It can also improve sleep quality and increase feelings of well-being. </p>
<p>You can try out <a target="_blank" href="https://s20v7.app.link/share-link?courseId=63890831512c437918062af1">this meditation</a> with <a href="https://www.idanim.com/meditation-teachers/rishma-palkar" target="_blank">Rishma Palkar</a>, which may heal your anxiety with the sounds you hear. </p>
<p><strong>Object/Image.</strong> When trying a meditation technique with an object or image as an anchor of attention, one should focus softly on the object or image of choice, and when one notices that one's mind has wandered, one should calmly bring one's focus back to the object or image. In this practice concentration and meditation go hand in hand. You can use anything as a focal point, but something beautiful in nature, with significant personal significance, or something that inspires you is ideal. For example, you might use a crystal or a flower. Images and artifacts of spiritual significance or that represent the truth can also be used. These can be physical items, such as a painting or statue, or mental images created by focusing softly on a conceptual depiction of the object of choice. </p>
<h2>Finding the Anchor that Works For You</h2>
<p>One of anchor meditation's greatest strengths is that there is no single best way to focus your mind. Additionally, there is no hard and fast guideline dictating when and where a given anchor should be used. One day or under specific conditions, you'll find a particular focal point more useful than others as an anchor of attention to steady your thoughts. It's also possible that one particular anchor becomes indispensable to your exercise to establish mental stability. Each meditation session may involve the use of multiple mindfulness anchors of attention. It makes no difference which anchor you leverage. Whatever helps one person ground themselves in the present is the ideal anchor for them. When you meditate, you cultivate your consciousness in the same way a farmer cultivates a field. We all become distracted while meditating, but we take the help of an anchor to return our attention to the present moment. A wandering mind is a normal human experience; recognizing when it occurs is the first step toward cultivating mindfulness. 
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<p>To learn more about guided meditations by Idanim, visit <a href="https://www.idanim.com/" target="_blank">Idanim</a>. If you have any queries regarding meditation and mindfulness practices, you can <a target="_blank" href="https://www.idanim.com/contact-idanim">ask our experts</a>. We will get back to you within 24-48 hours.</p>

Learn the importance of using an anchor during meditation and how it can help you remain focused and present. Download Idanim and try our live meditation session

Why is "A Meditation Anchor" Important in Mindfulness & Meditation Practice?

Have you wondered why a simple act of meditation can be so difficult? Our attention is mostly trapped in the constant chatter of our minds.

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