yoga meditation camp

8/10/2019 Yoga Meditation Camp

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Balanced Life Retreat(Yoga Meditation Mind Management)

By:

Shrutpragya SwamijiAnurat!"yahoo#com

www#peaceofmindtrainingcenter#com

$%jectie&

1. Learn five techniques for healthy mind, body, and spirit and daily life

a. Balanced and Healthy Lifestyle technique (BHL)

b. Yoga and ranayam for Holistic Health (YHH)

c. ersonal !tress "anagement #echnique (!")

d. "ind and assion "anagement ("")

e. !piritual $%areness "editation (!$")

&. 'nderstand the benefits of these techniques and %hen to practice them

. esolve to begin practice

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Balanced and 'ealthy Life&tyle (B'L)

Benefit&:

* +reate a blissful and energetic aura

* Live an $parigrahic lifestyle balancing your possessions

* Have %holesome natural food habits

* unctual day to day body cycle for sleeping, %a-ing, etc .

* liminate dependence on alcohol, stimulants, and other addictions

B'L Re&ole:

1. /a-e up at 022 a.m.

&. 3rin- minimum t%o glasses of %ater 4 5reshen up

. "editation * 3o !$" technique

6. 7ercise and ranayam

o 8ption 1 YHH technique

o 8ption & 9o for morning %al- or other physical e7ercise

0. !un 9a:ing %ithin ; hour after sunrise (must be trained on this)

day * "indful deep breathing (%hen %a-ing up, changing tas-s,

tired, starting car, at stop light, starting class>%or-, during #?> commercial

brea-, before eating, doing dishes>chores, etc.)

@. +he%ing, +he%ing, +he%ing food mindfully.

A. /hen feeling angry or someone is angry at you ..resolve to be silent for 12 minutes.

12.Light eating %hen traveling (even more light eating %hen traveling overseas).

11.Budget your food inta-e to 02C of full stomach4 double your %ater inta-e4

triple (bris-) %al-ing time4 quadruple your laughing.

1&.!ignificantly increase inta-e of ra% food


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1."inimi:e inta-e of dairy products and its derivatives.

16.$bstain from alcohol (including champagne and %ine) and soft drin-

10.!trictly vegetarian diet (attempt to%ards a vegan diet)

1shrutpragya>balancedandhealthylifestyle*BHL.html

Yoga and ranayam for 'oli&tic 'ealth (Y'')

Benefit&:

* revents heart diseases, asthma, sinus, diabetes, and insomnia* educes medication inta-e for many other illnesses including pain

-illers

* !trengthens your immune systems

* educes body fat

* Fncreases body fle7ibility and agility

* Fncreases ability to handle stressful situations

Y'' echni*ue $eriew: (+, minute&)

* esolve

* nergetic yogic e7ercise (12 minutes.)

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* Yoga postures (12 minutes.)

o #adasan (tree pose), 'ttanpadasan (leg lift), avanmu-tasan

(gastric control), sarvangasan (shoulder stand), Halasan

(plough), BhuEangasan (cobra), paschimottanasan (intense bac-

stretch legs out *head do%n), 'strasan (camel), !hasangasan(rabbit), $rdhmatsendrasan (bac-, spine, and nec- t%ist),

#ri-onasan (triangle), !uryanamas-ar (sun salutation), Balasan

(child), "auchiasan (butterfly)

* ranayam (12 minutes.)

o Brahmri (humming), $nuloma*villom (alternative breathing),

Gabalbhati (rapid breath out)

* Bhandav "ool bandh, 'ddian bandh, alandhar bandh

Recommendation: "inimum 0 day a %ee-. Best before brea-fast.

$lternate practice can be & hour after brea-fast, hour after lunch, or 6

hour after dinner. 'se 3?3 for first &1 days for complete training. #ry

to do this %ith a group.

More -nformation

%%%.Eain%orld.com>shrutpragya>Yogaandpranayamfor holistichealth*YHH.html

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http://www.jainworld.com/shrutpragya/Yogaandpranayamfor%20holistichealth-YHH.htmlhttp://www.jainworld.com/shrutpragya/Yogaandpranayamfor%20holistichealth-YHH.htmlhttp://www.jainworld.com/shrutpragya/Yogaandpranayamfor%20holistichealth-YHH.htmlhttp://www.jainworld.com/shrutpragya/Yogaandpranayamfor%20holistichealth-YHH.html


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er&onal Stre&& Management (SM)

Benefit&:

* 7pand and increase efficiency of your %or-ing capacity

* +ontrol psychosomatic diseases (an7iety, sleep problem, migraine,

and cholesterol)

* Better interpersonal relationship by reduction of your negative

attitude

* $void information overload

* !trengthen your decision ma-ing ability

* liminate dependence on alcohol, stimulants, and other addictions

* Fncrease concentration

SM echni*ue $eriew: (./ min#)

* esolve to do this technique* "ind "anagement * #otal body rela7ation

o !tretching, posture, autosuggestion to rela7 the body, deep

detachment e7perience from body and mind, normal position.

Recommendation: "inimum day a %ee-.. #echnique is best before

brea-fast or & hours after brea-fast or hours after lunch. 'se +3 for

first &1 days for complete training. #ry to do this %ith a group.

More information:

%%%.Eain%orld.com>shrutpragya>ersonalstressmanagement*!".html


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Mind and a&&ion Management 0 (MM)

Benefit&:

* !trengthen practice of $ne-antvad (ability to listen and understand

others vie%s)* "anage passions of $nger, go, 3eceit, 9reed and others

* +leanse the mind of negative thoughts and focus on positive

* Fnterpersonal s-ills to live in harmony %ith others

* "a-e situations and circumstances favorable

MM echni*ue $eriew (./ minute&)

* esolve to do this technique

* ositive auto suggestion (10 min.)

o osture, !ound

o ?isuali:ation

o 9uided autosuggestion

o +ontemplation

o !ound.

* 9ratitude

Recommendation: "inimum day a %ee-.. $lternate practice of

"ind "anagement and assion "anagement or focus on one or the

other as required. "ind "anagement technique is best before brea-fast

or & hours after brea-fast or hours after lunch. assion "anagement

technique is best before brea-fast or before going to bed. 'se +3 for

first &1 days for complete training. #ry to do this %ith a group.

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More information:

%%%.Eain%orld.com>shrutpragya>mindandpassionmanagement*"".html

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http://www.jainworld.com/shrutpragya/mindandpassionmanagement-MPM.htmlhttp://www.jainworld.com/shrutpragya/mindandpassionmanagement-MPM.html


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Spiritual Awarene&& Meditation (SAM)

Benefit&:

* 3evelop natural instinct for practice of $himsa (compassion and non*

violence to%ards all living beings and nature)* nhance a%areness and mindfulness

* Fncrease in concentration, %ill po%er, and self confidence

* Fncrease ability to handle stressful situations

* !tronger memory po%er

* $chieve internal balance and inner peace

SAM echni*ue $eriew:

(only selected practices belo% depending on time and e7pertise * &2

minutes)

* esolve to do this technique

* osture

* !ound meditation

* Body and mind rela7ation

* +hanting

* ositive autosuggestion

* !teadiness of body

* Breathing meditation

* Soham(Im supreme)meditation

* sychic cha-ra meditation

* 'nconditional acceptance meditationA


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* "indfulness meditation

* 9ratitude

Recommendation: "inimum day a %ee-. ( before brea-fast).

$lternate practice can be & hour after brea-fast, or hour after dinner.

'se +3 for first &1 days for complete training. #ry to do this %ith a

group.

More information:

%%%.Eain%orld.com>shrutpragya>spirituala%arenessmeditation*!$".html

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http://www.jainworld.com/shrutpragya/spiritualawarenessmeditation-SAM.htmlhttp://www.jainworld.com/shrutpragya/spiritualawarenessmeditation-SAM.html


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1uideline& for 2aily . 'our ractice

5irst follo% a Balanced and Healthy Lifestyle technique (BHL)

10 min. * 7ercise and Yoga (YHH)

12 min. ranayam (YHH)

10 min. !piritual $%areness "editation (!$")

12 min. ersonal !tress "anagement !"

12 min. !%adhyay ead spiritual and motivational material

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MA3RA

limination of 3iseases through "antra

#he mantras of the &6 #irthan-ars are found to be e7tremely useful in

curing diseases of various parts of the body. #he ain $charya

Gamalprabhsuri had included these mantras in his original composition

of the inpanEar !totra. $ccording to %hich body part is affected, the

respective mantra (see some e7amples belo%) should be chanted aloud,

%ith eyes closed, in the meditation position. 8ne entire rosary of the

mantra should be chanted daily. /hen chanting, the mind should remainfocused on the affected body part.

1. Headache IIIIIIIII 8m him !hrim ishabhdevai Damaha

&. yes IIIIIIIIIIIII 8m him !hrim $Eitnathai Damaha

. ars IIIIIIIIIIIIII8m him !hrim !ambhavnathai Damaha

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2ay to 2ay Life Mantra !trengthens "emory o%er (0 min. in morning)

$M A-M 3AMA'A

rael Mantra $t the beginning of ourney(11 times)

$M '4M 5S'6-M 'R-M A-M 3AMA'A 'A'A 'A'A 'A'A S6A'A

7amily 'armony Mantra 1 "ala (12@ times)

$M 'R-M AR'AM 3AMA'A

Sound Sleep Mantra 1 "ala (12@ times) Eust before going to bed.

'R4M 'R4M

Stre&& Reduction Mantra 1 "ala (12@ times) per day.

$M 5S'A4M 5S'A4M

Anger 2i&&ipation Mantra &1 times in morning

$M S'A38 RAS'A38 SAR6A 5R$2'$A S'AMA3- S6A'A

7ear Reduction Mantra &= times

$M AB'AY 2AYA3AM 9-6A B'AYA3AM

Aniety Reduction Mantra 1 "ala (12@ times) per day

$M 'R-M S'R-M B'A1A6A8 ARS'6A3A'AYA 'ARA 'ARA S6A'A

$ercoming 2epre&&ion Mantra 12 minutes per day

A3A3A 6-RY8B'Y$ 3AMA'A

Mental eace Mantra 1 "ala (12@ times) per day

$M 3AM$ 4994MA-9-3A3AM 'RAM 'R-M

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$ercoming $%&tacle& Mantra* 1 "ala (12@ times) per day

$M 'R-M AR'AM 3AMA'A 5S'-M S6A'A

8ndowing ro&perity Mantra* 1 "ala (12@ times) per day

$M 'R-M 6AR8 S46AR8 A S- A 4 SA 3AMA'

Body ;lean&ing Yogic echni*ue

Body +leansing Yogic technique (Griya) is the first step in any Yoga practice.

Ft cleanses the body of ailments.

#here are < components of Yogic Griya

1) Deti (Dasal +leansing)

&) 3hauti (Fntestine +leansing)

) ?asti (nema)

6) #rata- (!un 9a:ing)

0) Dauli (Fntestinal 7ercise)


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NETI

Neti is the easiest technique to cure coughs and related

problems. To this date, many people are buying and taking

sinus medicine. By learning Neti, this can be stopped.Thousands in India are starting to use this Kriya because they

do not have readily available medicines.

a) rocess

* 8ne %ill need special pots used Eust for Deti, %hich are available in any yoga center

* 8ne must fill these pots %ith %arm %ater and 1 spoon of salt

* 8ne must then clean the nose %ith a tissue

* ut the pots on the palm of the hand and fi7 the spout in one nostril* "ove the nec- in the direction opposite of the nostril used, %hile breathing normally

through the mouth4 the %ater %ill come out of the other nostril

* 'se half the %ater in the pot for one nostril, and use the other half for the other

nostril

* 8ne can do this -riya over the sin- or outside

* #here may be some mucus on or outside your nose %hich can be cleaned %ith a

tissue

* 8ne must then breathe rapidly through the nose, clearing the head of %ater and

mucus

* /ith one nostril closed %ith a finger, rapidly breathe out the open one 12 times,ma-ing sure there is no %ater left

b) ules

* 8ne should have an empty stomach, preferably done before brea-fast

* $fter Deti, one must not eat>drin- for 10 minutes after completion

* #his -riya can be done everyday for one month, then t%ice a %ee- after that

* Deti can be discontinued anytime after one month %ithout harm

c) Benefits

* Fmproves eyesight

* !inus, cough and allergies are e7pelled

* "igraine headaches are controlled

* !noring can be eliminated

* Hearing po%er is increased

* "emory development increases

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TRTK

Tratak is an ancient !ogic Kriya. "ne can obtain inner strength and

sel# development by per#orming Tratak. Today, modern li#e is not only

busy, but many times chaotic. $an%s li#e has become unbalanced.

$odern $an has diverged #rom nature. This is a cause o# diseasesand di##iculties. &olar energy is one o# the many gi#ts nature has given

us. &olar energy is contained in #ruits, 'hich e(plains 'hy #ruits and

vegetables are so bene#icial to our health. "ne such e(pert o# sun

ga)ing is *ira Ratan $anek. *e has done many e(periments and

research, encouraging many people around the 'orld to adopt this

technique as part o# a daily routine.

a) rocess

* !tand in front of the sun, early in the morning

* Loo- at the sun %ith the na-ed eye %ithout blin-ing for as long as possible (Ft is best

to cumulatively do three minutes)

* $fter t%o %ee-s, try to increase the time by 12 seconds

* #hree months practice %ill start to give benefits

b) ules

* #rata- should be done during sunrise* 3o this in the same place and direction everyday

* #a-e glasses off %hile performing if need be

* $fter #rata-, for a minimum one minute, focus the mind on the center of intuition,

located in bet%een the eyebro%s

* +an be performed additionally during sunset

* Ff one cannot do #rata- during sunrise or sunset, a candle can be used.

* 8ne must sit & feet a%ay from the tip of the candle

c) Benefits

* By performing during sunrise or sunset, oneJs control over hunger %ill improve

* Fmproves eyesight

* +onfidence, %illpo%er and concentration %ill be developed

* $fter three months, most physical problems %ill be eliminated

* $fter si7 months, most mental problems %ill be eliminated

* 3epression, fear and an7iety can be cured

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K+B*TI

Today, obesity is a main concern #or many people. To reduce

obesity, people are taking many medicines and even

per#orming surgery. -iabetes, asthma and heart problems also

require one to take many medicines. Kapalbhati is one o# themost important !ogic Kriyas as 'ell as +ranayam Breathing

e(ercises/.

a) rocess

* 8ne must sit on the floor on a mat, %ith nec- and bac- in an erect position

* 7hale rapidly 12 times %hile pushing stomach inside. erform this 6 times %ith a

fe% seconds brea- after each 12 time cycle.

b) ules

* erform %hile stomach is completely empty

* 5or the first month, do only 6 cycles. 8verdoing this can give one feverish

symptoms

* $fter the first month, one can increase the amount in small increments (62 first

month to


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Y$1A 'A32 $S4R8

K$ sound mind in a sound body, is a very famous saying. veryone %ants to be happy and

healthy, obviously not ill and unhappy. $ teacher once as-ed a student, K/hat is the easiestcareer in lifeM #he student replied, Kust to fail e7amsN

$ccording to e7pert yoga teachers, simple and easy %or- leads to unhappiness and illness. By

practicing Hands ostures various problems li-e stress, tension, sleeplessness, fatness,

constipation, gastric troubles, heart troubles, etc. may be cured. #here are various %ays andmethods to maintain good health. #he most simple and effective method is to practice the hand

posture called KH$!#$* "'3$. $ccording to scientific acupressure, our body is made up of

five elements.

2irection&: 8ach of the fie finger& illu&trate& a different element:

1. #he thumb depicts the element of 5F.

&. #he inde7 finger represents the element of $F.

. #he middle finger characteri:es the element of !$+.

6. #he ring finger portrays the element of $#H.0. #he little finger symboli:es the element of /$#.


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1. 8!#' 85 GD8/L39 (9Y$D$ "'3$)

#his mudra is achieved by Eoining the tips of the inde7 fingers %ith the tips of the

thumbs.

By practicing this posture for 0 to &2

minutes for 10 days, it can increase

memory, intellectual po%er, calming

your anger, and give relief fromheadaches and migraines.

&. 9$!#F+ +8D#8L

8!#' (?$Y' ?F$Y "'3$)#his posture is achieved by bending the inde7 finger to the root of the thumb.

By practicing this posture 0 to 10 minutes for 10 days, it can give relief from

gastric trouble, pain in the Eoints, paralysis, trembling, diarrhea, constipation, bad

thoughts, acidity, ulcer and abdominal pain.

#H !'D 8!#' (!'Y$*"'3$)#his posture is consummated by

bending the ring finger and pressing it

by the thumb %ith light pressure.

By practicing this posture 0 to 10

minutes for &0 days, it reduces

obesity, evens the distributions of fat

in the body, increases brightness on

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the forehead, and leads to %eight reduction. Ft is also helpful in curing diabetes and

liver disorders.

6. ?F#$L D9Y 8!#' ("$H$$D$*"'3$)#his "udra is achieved by Eoining the thumb

%ith the tips of the ring and little fingers.

By practicing this posture 0 to 10 minutes for 10

days, it gives relief from disorders of the eye,

improves eyesight, and increases vital energy

and resistance po%er. Ft is helpful in physical

ability.

0. #H /$# 8!#' (?$'D "'3$)

#his "udra is achieved by Eoining the tips of

the thumbs and the little fingers.

By practicing this posture 0 to 2 minutes for

2 days, it helps to cure s-in disease,

e7cessive perspiration4 it purifies the blood

and balances its circulation, ma-ing the bodyfle7ible.


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ailments of the mouth, eyes, nose and ears are cured. Ft gives immediate relief in

controlling drin-ing habits.

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12. $!$DD$ "'3$ (Hair do osture)

Geep hand near the chest. ub the nails

of the eight fingers against each other for

0 to 12 minutes for 2 days. #he thumbs

should be straight.

#his slo%s do%n hair loss, %ith reductionof gray hair and split ends. Ft ma-es hair

lustrous and strong. %hile improving

disposition.

11. 3HD' 8!#'

+rossing both hands, Eoin the inde7

finger to the middle finger, ring finger

to the little fingers and -eep thumb to

the other thumb. oint the fingers

do%n%ard. +lose your eye and

concentrate your conscious mind on

the mudra. /hile in this position you

%ill feel your mental problems going

in to the earth through your fingers.

By practicing 1 to 0 minutes for =

days, it is helpful in curing

depression, mental disturbance,

despair, dissension and stress.

yoga meditation camp

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