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10 Effective Yogic Ways to Calm the Mind in 10 minutes


By Gandhar Mandlik (under the Guidance of Yogacharya Vishwas Mandlik)




1. Deep breathing -
  Sit comfortably in meditative pose, inhale deeply, fully and slowly then exhale slowly, and completely.
   
2. Abdominal breathing -
  Lie down on back, fold both the legs in knees and bring them close to the hips, fold the arms around head and start inhalation and exhalation while focusing on abdominal movement.
   
3. Ujjayi Breath -
  Sit comfortably in meditative pose, create a hissing sound in the throat, while inhaling and exhaling. This is called as Ujjayi breath. Try to listen to the sound carefully.
   
4. Kapalbhati -
  Sit comfortably in meditative pose, fast but forceful exhalation and automatic inhalation, 40 times in 20 seconds, repeat this 3 times.
   
5. Chant Omkar -
  Sit comfortably in meditative pose, and chant Omkar for 10 minutes.
   
6. Inner Trataka -
  Lie down in shavasana, focus on eye brow center and visualize a candle flame in the eye brow center with closed eyes. Integrate breath awareness with candle flame.
   
7. Meditation on Empty body -
  Sit comfortably in meditative pose, close the eyes, relax the body, focus on breath awareness and Visualize the body as completely empty, internalize the awareness and see space inside every part of the body. Then visualize the entire body filled with space.
   
8. Meditation on Sky -
  Sit comfortably in meditative pose, relax the body , focus on breath awareness and Look at the sky and merge the awareness with the sky.
   
9. Meditation on Prana -
  Sit in meditative pose. Close your eyes. Relax the body, focus on breath awareness. Visualize as if you are breathing through each and every cell, pore through the skin, the body is being filled with Pranic energy (Vital energy). The body expands as the pranic energy level increases in the body with every inhalation, and with every exhalation body relaxes further.
   
10. Meditation on Naval and Throat -
  Sit in meditative pose. Close your eyes. Relax the body, focus on breath awareness. Maintain the awareness of throat and naval simultaneously focusing on each and every breath.


Gandhar Mandlik (Rushi Dharmachandra)

Under the guidance of Yogacharya Vishwas Mandlik (Rushi Dharmajyoti)