Deep Breathings : By Dennis Lewis : wonderful Article

By Dennis Lewis

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Deep breathing is important from the standpoint of both health and spiritual development. Deep breathing increases our vitality and promotes relaxation. Unfortunately, when we try to take a so-called deep breath, most of us do the exact opposite: we suck in our bellies and raise our shoulders. This is shallow breathing. To learn deep breathing we need to do far more than learn new breathing exercises. Before deep breathing exercises can be of any lasting value, we need to experience and understand through the direct inner sensation of our own bodies the function of the chest and diaphragm in breathing, as well as the function of the belly, lower ribs, and lower back. We also need to observe how unnecessary tension in our muscles impedes our breathing.

The Mechanics of Deep Breathing

The diaphragm is a dome-shaped structure that not only assists in breathing, but also acts as a natural partition between our heart and lungs on the one hand, and all of the other internal organs on the other. The top of the diaphragm, located about one and one-half inches up from the bottom of the sternum, actually supports the heart, while the bottom of the diaphragm is attached all the way around our lower ribs and connects also to our lower lumbar vertebrae. When we breathe, the surface of our diaphragm generally moves downward as we inhale and upward as we exhale. (See if you can sense these movements periodically throughout your day.) When we breathe fully and deeply, the diaphragm moves farther down into the abdomen, and our lungs are able to expand more completely into the chest cavity. This means that more oxygen is taken in and more carbon dioxide is released with each breath. Deep breathing takes advantage of the fact that the lungs are larger toward the bottom than the top.

The Impact of Deep Breathing on Our Health

Deep breathing can have a powerful influence on our health. To understand how this is possible, we need to remember that the diaphragm is attached all around the lower ribcage and has strands going down to the lumbar vertebrae. When our breathing is full and deep, the diaphragm moves through its entire range downward to massage the liver, stomach, and other organs and tissues below it, and upward to massage the heart. When our breathing is full and deep, the belly, lower ribcage, and lower back all expand on inhalation, thus drawing the diaphragm down deeper into the abdomen, and retract on exhalation, allowing the diaphragm to move fully upward toward the heart. In deep, abdominal breathing, the downward and upward movements of the diaphragm, combined with the outward and inward movements of the belly, ribcage, and lower back, help to massage and detoxify our inner organs, promote blood flow and peristalsis, and pump the lymph more efficiently through our lymphatic system. The lymphatic system, which is an important part of our immune system, has no pump other than muscular movements, including the movements of breathing.

Deep Breathing for Relaxation

Many of us breathe too fast for the conditions in which we find ourselves, that is, we actually hyperventilate. This fast, shallow breathing expels carbon dioxide too quickly and has many bad effects on our physical and emotional health. When our breathing is deep, however--when it involves in an appropriate way not only the respiratory muscles of the chest but also the belly, lower ribcage, and lower back--our breathing slows down. This slower, deeper breathing, combined with the rhythmical pumping of our diaphragm, abdomen, and belly, helps turn on our parasympathetic nervous system--our "relaxation response." Such breathing helps to harmonize our nervous system and reduce the amount of stress in our lives. And this, of course, has a positive impact on our overall health.

Types of Mudra .... thanks to mudravigyan.com

ost commonly known mudras and how they affect the body

Gyan Mudra: In this position the fingers are held with the tip of the index finger touching the tip of the thumb and the remaining three fingers nearly straight--kind of like an "OK" sign, except the palms of each hand are pointed up or front.

This mudra is good for: stresses and strains, insomnia, emotional instability, indecisiveness, excessive anger, idleness, laziness, indolence, and is a great help in increasing memory and I.Q. It can help cure sleeplessness and get one off sleeping pills where these are being taken.

There are a number of variations of this mudra for higher and higher degrees of attainment e.g. Purna Gyan Mudra, Vairagya Mudra, Abhay Mudra, Varad Mudra, Dhyan Mudra, Mahagyan Mudra. As one keeps attaining higher and higher levels of the mind, the mudra's change.

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Vayu Mudra: This finger position is unbeatable in quickly and effectively removing the accumulated wind in the stomach. Depending on one's physiology, it may take anywhere from 1 minute to 15 minutes or so to effectively expel all accumulated wind in the stomach without the use of anti-flatulants. Mudra should be stopped when the trouble abates.

It helps in alleviating all wind based aches and pains. Considering that almost 80 % of the body's aches and pains are due to wind, the practice of this Mudra is a must, before taking recourse to any other treatment. It is very effective in Parkinson's disease (an ailment of the nerves where the patients body, head and limbs shake uncontrollably).

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Shunya Mudra: This helps those with impaired hearing. If there is no physical defect, the mudra, if practiced regularly, can restore the hearing power. Remarkably, it helps in getting rid of earaches within minutes. It takes no mare than 2 to 3 minutes to get rid of most earaches.

It helps in relieving the nausea and vomiting sensations felt while driving on winding hilly curves or while taking off or landing in aircrafts. It helps in many problems of vertigo.

The mudra should not be continued after the problem has been removed.

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Apan-Vayu Mudra: This finger position works like an injection in cases of a heart attack. Regular practice is an insurance in preventing heart attacks, tacho-cardia, palpitations, depressions, sinking feeling of the heart. Also known as the Mritsanjivani Mudra for arresting heart attack.

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Pran Mudra: This finger position is an all time useful Mudra and can be done for any length of time, any time, any place and will only help in adding to the benefits. This is the mudra which, along with the Apan Mudra, precedes any efforts at higher meditation by the Yogis and saints. The mudra helps to increase the Pran Shakti or the "Life force". It increases one's self confidence. It helps the body in increasing it's vitality and sustenance when deprived of food and water.

It helps in improving weak eyesight and quiescence (motionlessness) of the eyes.

It supports any other treatment where the patient is short on confidence.

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Here are some more mudras which are useful in therapy. As mentioned earlier there can be no end to the gains that may be had from Mudras. While for most Mudras there are no restrictions of posture and time, others should not be performed without full knowledge. In some cases, practice for longer periods or while in a different posture or at the wrong time could even prove harmful.

Aatmanjali Mudra: Helps in centering the consciousness of the mind

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Aakash Mudra: Helps to remove weakness of bones, hearing deficiency.

Caution: This Mudra should not be done while walking

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Apan Mudra: Helps in purification of the body, urinary problems, easy secretion of excreta, regulating menstruation and painless discharge, easy child delivery, Piles, Diabetes and kidney disorders.

Caution: This Mudra should not be done by pregnant ladies before completing 8 months. After that a 10 minutes practice 3 to 4 times a day will ensure normal delivery

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Girivar Mudra: urinary problems, purification of body

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Shankh Mudra: Tone therapy, speech defects, Indigestion, loss of appetite

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Meao Mudra: Excellent in bringing the Blood Pressure to normal from either high or low

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Vyana Mudra: To be alternated with Meao Mudra for High B. P. only.

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Ling Mudra: Generates heat in the body. It destroys phlegm and helps in problems of colds, catarrh and coughs. It is excellent when the body is cold due to shortage of cover in inimical weather. This mudra must be performed under supervision or with full knowledge.

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Varun Mudra: A miracle mudra for Skin problems, wrinkling, loss of glow, dehydration, excessive body heat, blood disorders

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Surabhi Mudra or the Dhenu Mudra: Is a very effective and powerful Mudra. By itself this Mudra helps a sadhak (an aspirant practitioner) to break any barriers which he may face when on the thresh hold of samadhi (the ultimate meditation).

In this Mudra the ethereal elements combine such as to magnify and multiply their powers and produce powerful results on the body. Vayu (Wind; symbolised by the first finger) meets Aakash (Ether; symbolised by the middle finger), to stabilise the chakra (the circle) of the universe. Again Prithvi (Earth; symbolised by the ring finger) meets Jal (Water; symbolised by the small finger), to produce the generative power of the universe.

With constant practice, this mudra helps to stabilise and bring in resonance the Nabhi Chakra or the circle of the navel, so essential for the ultimate elevation of the human mind and body. The mudra has 4 variations, each of which gives different results.

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Vayu-Surabhi Mudra A variation of the basic Surabh Mudra, it helps to eliminate all ailments resulting from the increase of wind in the system

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Shunya Surabhi Mudra By increasing the ethereal vacuity it helps the sadhak to increase the hearing power manifold.

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Prithvi Surabhi Mudra Helps to cure all ailments of the stomach generated due to defects in the digestive system. Specially effective for people with chronic digestive ailments.

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Jal Surabhi Mudra This mudra helps to cure and eliminate diseases related to bile. It helps in curing diseases related to urine and assists easy passage.

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Prithvi Mudra: Increases solidity in the body. Removes weakness, lack of body solidity. Helps gain for underweights. chronic fatigue and weakness

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Surya Mudra: It helps to reduce the accumulated fat in the body and unwanted cholesterol. in accumulated fat in body, reduction in cholesterol.

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Singhakranta Mudra Helps to regain the lost halo due to abuse of the body.

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Mahakranta Mudra Helps to regain the lost halo due to abuse of the body.

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Yoni Mudra Helps to overcome loss of virility, loss of Satwik Gunas ( pure qualities)

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Kamajayi Mudra Helps to gain control over unsuppressed passion and sexual urges etc.

In short, Mudras can be our best friends to help us maintain good health and when needed, to help overcome many ailments and diseases effectively and without harm to the body. Wouldn't it be logical, therefore,

Smiling Buddha Mudra

This is a gesture and exercise of happiness as it opens the flow of energy to the heart. Be it any other emotions like fights, worry, depression, impatience, anger, fear and others, this Mudra can be done anywhere.

Sit comfortably either with crossed legs or on a straight backed chair. Bend ring and little fingers, pressing them down with the thumbs and keep the index and middle fingers straight but you should be comfortable, and should not force the fingers straight and push the palms forward. Then push elbows in towards the body as far as it feels comfortable for you and keep a 30-degree angle between the upper arms and the forearms. Keep the forearms parallel to each other. Concentrate on your Third Eye and mentally chant Sa Ta Na Ma (Sa - Infinity, Ta - Life, Existence, Na - Death, Ma - Rebirth, Light). It can be done without the chant but try to at least concentrate on your Third Eye. The focus is essential. Keep elbows in towards your body and your chest out but also have a straight back. Then continue for about 10 minutes, inhale deeply, exhale, open and close the fists several times, and relax.

Gyan Mudra or Chin Mudra

This Mudra is found all over the world in different religions. These Mudras have a great effect on the person at several planes. There are two ways to do this Mudra. In the first method the tips of the thumb and the index finger touch each other. In the second method, the tip of the index finger touches the first thumb joint with light pressure. Both methods are different. The first is the passive receiving position, and the second one is an actively giving position.

Place the tip of the thumb on the tip of the index finger while the other fingers remain relaxed and extended. Do this with both hands and place them on the thigh in a relaxed position. When the fingers point upwards it is called Jnana Mudra and when they point downwards it is called Chin Mudra.

KUBER MUDRA

Kubera Mudra is dedicated to the god of wealth. In this mudra three fingers are used that are thumb, middle finger and index finger respectively, which represent Mars, Jupiter and Saturn. Mars stands for forcefulness, Jupiter for resplendence and Saturn for its fixation on the essential. The Kubera Mudra decongests the frontal sinuses.

This mudra is practiced by placing the tip of the thumb, index finger and middle finger together. The other two fingers are laid on rest in the middle of hand. This needs the involvement of both the hands. Exercising this mudra needs total intensity of thought. While applying this mudra, the fingers of the practitioner should be kept together and the wish should be phrased in a positive way in the mind.

If Kubera Mudra is practiced with drawing the air upward while inhaling, this mudra helps to open, decongest and cleanse the frontal sinuses.

Benefits Of Kubera Mudra

Application of Kubera Mudra can be beneficial for health as well as a mental peace and contentment persists. This mudra leads to complete repose, confidence and serenity of mind.

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Meditation Techniques - for Beginners

We have summed up the best Meditation Techniques for beginners. When you first start Meditating, it is important to choose a simple technique in which the chance of external diversion is minimized. In the simplest techniques, we limit our focus to an object. This focus may be our breathing, a word that we repeat, our body, or an object that we look at. If you are in doubt, start with the Breathing Meditation. This Meditation is very suitable to be used later on as a basis for more advanced Meditations.

Concentration Meditation Techniques

Count your Breaths Meditation We count our every breathing in and breathing out as another form of Meditation. We can do this exercise even when we are just walking. This exercise also helps us reduce stress from work or other forms of pressure and likewise, can give you a clear and peaceful mind. Mantra Meditation In this kind of meditation, you can use any kind of mantra. Even those that you have read or one that you originally made can be used. A very positive mantra can be a really effective form of Meditation. A positive energy can give you a positive outlook in life. Flame Meditation A kind of Meditation that uses any object to help one concentrate better by focusing only on that object. By doing so, you are more focused on that particular object, keeping you far away from any negative vibes as you dwell deeper and deeper. Bodyscan Meditation Not only do we meditate using our mind but we also meditate to help our body relax. It can be done after different forms of relaxation exercises including yoga and stress management. We are able to be fully aware of our bodies needs thus helping us reduce any physical pain we experience. Insight Meditation Follow your Breath Meditation Another meditation wherein we try to focus with our breathing by following it. This exercise is a follow up to the Count Your Breathing Meditation. Here, we engage in a breathing exercise and a relaxation exercise as well. This exercise can help improve your breathing. Goal - directed Meditation Techniques Relaxation through Visualization Visualization can be one way of relaxing. Think about the cool breeze of the beach, the sunset, a very delicious mango shake or whatever you feel like thinking as long as it is positive. Not only will you feel relaxed but you will also be able to reduce tension and stress. Improve your Performances through Visualization Visualization always has a positive effect especially when you add affirmative or encouraging words with it. A positive thinking will always lead to better performances. This section will be of great help to improve one's performances.

You must not be afraid to try Meditation. Even if you haven't tried Meditating, there are always the basics like this one that you can refer to. Set yourself in a relax atmosphere and start from there.

How to Meditation : Comfortable posture...

When we practice meditation we need to have a comfortable seat and a good posture.

When we practise meditation we need to have a comfortable seat and a good posture. The most important feature of the posture is to keep our back straight. To help us do this, if we are sitting on a cushion we make sure that the back of the cushion is slightly higher than the front, inclining our pelvis slightly forward. It is not necessary at first to sit cross-legged, but it is a good idea to become accustomed to sitting in the posture of Buddha Vairochana. If we cannot hold this posture we should sit in one which is as close to this as possible while remaining comfortable.

The seven features of Vairochana’s posture are:

(1) The legs are crossed in the vajra posture. This helps to reduce thoughts and feelings of desirous attachment.

(2) The right hand is placed in the left hand, palms upwards, with the tips of the thumbs slightly raised and gently touching. The hands are held about four fingers’ width below the navel. This helps us to develop good concentration. The right hand symbolizes method and the left hand symbolizes wisdom – the two together symbolize the union of method and wisdom. The two thumbs at the level of the navel symbolize the blazing of inner fire.

(3) The back is straight but not tense. This helps us to develop and maintain a clear mind, and it allows the subtle energy winds to flow freely.

(4) The lips and teeth are held as usual, but the tongue touches against the back of the upper teeth. This prevents excessive salivation while also preventing our mouth from becoming too dry.

(5) The head is tipped a little forward with the chin slightly tucked in so that the eyes are cast down. This helps prevent mental excitement.

(6) The eyes are neither wide open nor completely closed, but remain half open and gaze down along the line of the nose. If the eyes are wide open we are likely to develop mental excitement and if they are closed we are likely to develop mental sinking.

(7) The shoulders are level and the elbows are held slightly away from the sides to let air circulate.

If we want to colour our mind with a virtuous motivation we need to clear away all our negative thoughts and distractions.

A further feature of Vairochana’s posture is the preliminary breathing meditation, which prepares our mind for developing a good motivation. When we sit down to meditate our mind is usually full of disturbing thoughts, and we cannot immediately convert such a state of mind into the virtuous one we need as our motivation. A negative, disturbed state of mind is like pitch-black cloth. We cannot dye pitch-black cloth any other colour unless we first remove all the black dye and make the cloth white again. In the same way, if we want to colour our mind with a virtuous motivation we need to clear away all our negative thoughts and distractions. We can accomplish this temporarily by practising breathing meditation.

Breathing Meditation

When we have settled down comfortably on our meditation seat we begin by becoming aware of the thoughts and distractions that are arising in our mind. Then we gently turn our attention to our breath, letting its rhythm remain normal. As we breathe out we imagine that we are breathing away all disturbing thoughts and distractions in the form of black smoke that vanishes in space. As we breathe in we imagine that we are breathing in all the blessings and inspiration of the holy beings in the form of white light that enters our body and absorbs into our heart. We maintain this visualization single-pointedly with each inhalation and exhalation for twenty-one rounds, or until our mind has become peaceful and alert. If we concentrate on our breathing in this way, negative thoughts and distractions will temporarily disappear because we cannot concentrate on more than one object at a time. At the conclusion of our breathing meditation we should think `Now I have received the blessings and inspiration of all the holy beings.’ At this stage our mind is like a clean white cloth which we can now colour with a virtuous motivation such as compassion or bodhichitta.