by Pranayama
Pranayama state as “control of breath” calms the disturbed pattern of breathing which agitates the mind and senses. It is an important therapeutic method for promoting healing on all levels.
Mind and breath are linked together like a bird with two wings. In the same manner breath can be used as a rope to tie down the mind. If we concentrate on the breath, the mind becomes internalized. The process of Pratyahar means withdrawal from the senses and its external orientation on the outer world and made to turn inward. In this ways Pranayama is one of the best means of Pratyahar.
Awareness of breath is a door to the deeper levels of the mind. As the mind focuses on the breath, the deeper layers of consciousness gradually open, releasing the subconscious and all that is hidden within. The process of mind draws more energy during Pranayama, deeper thoughts come up, and emotional issues helps to deal or sit in meditation or their energy will disturb us and prevent us from going deeper. It should be never be attempted willfully or forcefully but as part of a process of deepening inner peace and equanimity. To deal with it properly requires the proper foundation of Yamas and Niyamas first.
Mantras
Mantra meditation is one of the simplest and easiest-to-learn meditation techniques. Like other forms of meditation, it can change your stress levels at the moment with a single session or can change the way you manage stress from now on with repeated practice. And it has the benefit of being simple to learn and customize to meet your specific needs for stress management.
Benefits of Mantra Meditation
If you are reading this, you have probably already heard that meditation is a powerhouse of a stress reliever because of all of the ways it can improve your outlook and overall health.
Meditation has been linked to a reduction of chronic stress as well as decreases in heart rate and blood pressure, an increase in immune system functionality, and many other benefits.
Mantra meditation, in particular transcendental meditation, has also been linked with a decrease in intrusive thoughts, and an increase in meaning and quality of life in HIV patients.
It has been linked to reduced stress, anxiety and anger and increases in quality of life in nurses. Another study on veterans found that mantra meditation reduces the occurrence of intrusive thoughts and minimizes stress as well.2 Many people find that mantra meditation is simpler to master when they are starting out because it provides an empowering focal point; many people find it difficult to keep redirecting their thoughts to the present moment and instead feel that it is easier to have something more specific to grasp onto.
The bottom line is, with mantra meditation, you may feel less stressed after one session. With repeated practice, you may find yourself less reactive to future stress. Practicing mantra meditation is easy. Here’s how:
- Set Aside a Few Minutes and Get into a Comfortable Position
- At first, it’s best to have a quiet room, free of distractions. With repeated practice, you may find yourself able to practice mantra meditation anywhere and under more chaotic circumstances.
- Choose a Mantra for Meditation
- A mantra is a word or phrase that you repeat to yourself out loud or silently. It can be a more classically significant spiritual word like the Hindu, ‘Aum,’ (aka Om) or it can be a word or phrase like, ‘Calm’ or ‘I am at peace.’ The words or sounds you choose aren’t important as long as they are simple and comfortable for you to repeat.
- Close Your Eyes and Repeat Your Mantra to Yourself
- As you do so, try to focus only on the sound and feel of your mantra and nothing else. If you find other thoughts creeping into your head, thank yourself for noticing, and gently redirect your attention to your mantra.
- Continue for Several Minutes
- That’s it. Just continue to repeat your mantra and focus on the sound and the way it feels to make the sound. Redirect your attention away from distractions, and back to your mantra. You can start with 5- or 10-minute sessions and work up to 20 or 30; with mantra meditation, any practice time is better than none.
Nutrition
Good nutrition is an important stress management tool. When our bodies are poorly fed, stress takes an even greater toll on our health. Nutrition and stress are interlinked. Here are some tips to eat well for academic success:
- Eat regularly. Your brain needs glucose to work at its best. Eating regularly throughout the day helps keep your blood glucose stable. Studies have shown that more stable blood sugar levels are associated with better academic performance.
- Get your healthy fats. Omega-3 fatty acids found in walnuts, flax seed and fish oil are associated with brain function. Deficiencies of this fatty acid can result in depression and/or anxiety.
- Eat your veggies. Fruits and vegetables contain vitamins and minerals like copper, zinc, manganese, and vitamins A, E and C. Leafy greens are especially good for you. These vitamins and minerals work to neutralize harmful molecules produced when your body is under stress.
- Add high-fiber foods. High fiber intake has been associated with greater alertness and decreased perceived stress. So add fiber-rich foods like oatmeal, nuts, beans, fruits and vegetables to your diet.
- Trade caffeine for more sleep. Caffeine leads to increased blood pressure and may make you anxious, especially if you are already prone to anxiety. While consuming caffeine may seem to help you concentrate better, some studies show that caffeine only restores what is lost through lack of sleep. Instead of turning to caffeine, try the natural grade booster – sleep!
- Stock up on healthy snacks. If you know that a stressful or busy time is approaching, prepare by stocking up on quick, healthy snacks. Healthy snacks are high in protein and/or fiber. Some examples are low fat granola, almonds, peanuts, carrots with hummus or yogurt with fresh fruit.
Music
The soothing power of music is well-established. It has a unique link to our emotions, so can be an extremely effective stress management tool.
Listening to music can have a tremendously relaxing effect on our minds and bodies, especially slow, quiet classical music. This type of music can have a beneficial effect on our physiological functions, slowing the pulse and heart rate, lowering blood pressure, and decreasing the levels of stress hormones. Music, in short, can act as a powerful stress management tool in our lives.
As music can absorb our attention, it acts as a distraction at the same time it helps to explore emotions. This means it can be a great aid to meditation, helping to prevent the mind wandering.
Musical preference varies widely between individuals, so only you can decide what you like and what is suitable for each mood. But even if you don’t usually listen to classical music it may be worth giving it a try when selecting the most calming music.
When people are very stressed, there is a tendency to avoid actively listening to music. Perhaps it feels like a waste of time, not helping to achieve anything. But as we know, productivity increases when stress is reduced, so this is another area where you can gain vast rewards. It just takes a small effort to begin with.
To incorporate music into a busy life, try playing CDs in the car, or put the radio on when in the bath or shower. Take portable music with you when walking the dog, or put the stereo on instead of the TV. A person with clinical depression or bipolar disorder might listen to music to help with their worst, lowest moods.
Singing (or shouting) along can also be a great release of tension, and karaoke is very enjoyable for some extroverts! Calming music before bedtime promotes peace and relaxation and helps to induce sleep.
Research on Music
Music has been used for hundreds of years to treat illnesses and restore harmony between mind and body. But more recently, scientific studies have attempted to measure the potential benefits of music.
