3 Mantras to Build Your Self-Love

Self-love. We all need more of it.

The teachings of yoga are big on self-love because of one spiritual truth: you cannot fully love others until you fully love yourself.

And why should we love ourselves? That’s what our ego so often asks. So much of the time we have very little self-compassion for our own vulnerabilities and fears.

But, these “negative” aspects of ourselves are merely part of being human. We come into this world as little innocents, afraid of nothing and curious about everything. It’s the experiences and traumas of life that create our fears and vulnerabilities.

We can use yoga and mantra meditation to see them for what they are, and cultivate self-love for ourselves so that we can live from our souls—our place of truth—free from fear and full of unconditional love.

Then we can help others do the same, by seeing them for who they are—spiritual beings in a physical body, riding the ups and downs of this roller coaster called life.

All that said, how do we cultivate more self-love?

One effective way is through the profound practice of mantra meditation. Mantra specifically designed to cultivate self-love are some of the most effective yogic tools for creating lasting grooves in our minds and hearts.

Grooves that tell us we’re beautiful, lovable, and enough—just as we are.

A little time spent each day practicing mantras to build your self-love will work wonders! Not only will you come to know that you’re innately lovable, you’ll also see the exact same love in everyone you meet.

Why Do Mantras Work?

Mantras are healing tools for the mind, and when you repeat a mantra, you shift your brain state and transform your state of awareness. When you still the mind during mantra meditation, you open up space for the mantra to plant its seeds within your consciousness.

The more you do it, the stronger those seeds grow. And eventually, your mind becomes a beautiful garden of loving thoughts. This is the power of mantras.

3 Mantras to Build Your Self-love

No two people will ever live the same life story. This makes each and every one of us unique. You are a collection of unique talents, and no one on the entire planet is exactly like you. Only you have that special something to offer the world that no one else has. 

When you truly understand this truth within your heart, then you can come to cherish the beauty in yourself (and others) in every moment.

We’re going to explore three mantras to embed this sense of knowing deep into our state of awareness.

1.  Aieem namah– “My true nature is love and joy.”

This mantra opens your awareness to the true essence of who you are. You are the source of all strength, love, and joy. Let this mantra sink in, as you prepare yourself to sit in meditation.

As you sit, repeat the mantra over and over—out loud, or in your mind’s eye. You can repeat the mantra in Sanskrit, or in English—whichever resonates in the moment.

Every moment is different. Some days, you may prefer English, others Sanskrit. Listen to what you want, and let your soul be your guide.

2.  Aham brahmasmi– “I am wholeness.”

You are whole—just as you are. Nothing needs to be added. Nothing needs to be taken away. Build your self-love by meditating with this mantra for a few minutes each day.

With time, you’ll come to rest in this state of inner knowing and self-love. As you repeat the mantra, allow each repetition to guide you into an expanded state of awareness. With time, you’ll understand just how whole and complete you truly are.

3.  Aham prema– “I am love.”

We’re all on this planet to express every aspect of love that exists. All it takes is a tiny shift in the way we see ourselves in order to live from a state of pure love. And this is what happens when you repeat the mantra. You shift the way you see yourself on a profound level—from your state of deep awareness.

Unlock your kind, open, and generous heart with this mantra for self-love. The poet Tagore wrote that love is the only reality, and the only truth that lies at the very heart of creation. This mantra takes us to our true Self, our source, which is divine love.

To connect with love as the quality of your true spirit, repeat this mantra in Sanskrit or English for a few minutes each day.

Supercharge with a Mala

To supercharge these mantras, get yourself a beautiful set of mala beads and use them to practice your mantra 108 times whenever you sit. This is the holy number, the one that’s said to be sacred and auspicious. If your mind wanders, simply bring it back to the mantra, and to the beads.

This is your practice. Allow it to fill you with profound states of peace, compassion, and of course—self-love.

Everything yin yoga and why we need to do it regularly.

A partner to the yang styles of yoga which consist of strong, dynamic, standing postures, yin yoga offers mostly seated, supine, or low-to the ground long, gentle stretches and holds. While the practice is relatively new to the western yoga lineage, it’s possible that it’s much closer to the original intent of yoga asana practice, a series of postures meant to train us to sit still for longer, and more comfortably, in meditation. In this article, explore the history and benefits of yin yoga practice for body, mind, and soul.

The History Of Yin Yoga

Yin yoga is inspired by ancient Chinese Taoist practices in which stretches were held for long periods of time. Sometimes referred to as Taoist Yoga, or Tao Yin, these practices have been incorporated into Kung Fu training for thousands of years.

Paulie Zink first introduced the stretching martial arts technique to a western audience in the 1970’s, combining it with elements of Hatha Yoga. Among Zink’s students was the American Paul Grilley. Grilley’s interest in yoga and the martial arts paralleled his meditation practice. Stemming from a desire to sit more comfortably in meditation, Grilley soon combined his familiarity with Zink’s Taoist Yin, Hatha Yoga, and the Chinese system of meridians into a practice of his own, which would eventually be called Yin Yoga.

Paul Grilley and his student Sarah Powers are among the world’s leading yin yoga teachers today. While both have given the practice a spin of their own, it remains true that yin yoga is all about balance and the partnership of body, mind, and soul. 

The Benefits Of Yin Yoga For The Body

To understand the benefits of yin yoga, it’s helpful to understand the Chinese concept of yin and yang. Yin and yang are opposing aspects of nature which work in relationship to each other. Like hot and cold, left and right, or sun and moon, yang and yin exist only in partnership.

Some refer to the superficial musculature of the body and its movement as yang, while the deeper structure of the connective tissue (ligaments, tendons, and fascia) is yin. It’s important to remember, however, that yin and yang are interdependent, and no one thing is always yang, nor always yin. The two concepts operate in relationship.

The balance of energy in the body is so important, both Grilley and Powers recommend yin yoga in partnership with a yang practice, as well as seated meditation.

A typical yin yoga class lasts anywhere from 60-90 minutes, and may only offer a handful of poses, each held for upwards of five minutes as students are encouraged to rest steadily in balanced effort and ease.

Yin yoga manipulates, stretches and lengthens the body’s connective tissue with long slow holds. The superficial muscles relax the longer the pose is held, allowing more access to the ligaments and tendons surrounding the joints, as well as the fascia.

Fascia is a system of connective tissue that runs throughout the body much like the inner sheath of a grapefruit exists between the meat and the peel. Fascia wraps all our muscles, internal organs and joints.

It’s within this system of fascia that yin yoga does it’s magic. Practitioners theorize that the fascia is home to the energetic body of the Chinese system of meridians. Familiar to most people as the map of energetic lines and pressure points used by acupuncturists, and similar to the pranic nadis, or channels, referenced by Indian yogis.

Through this unseen but felt system of meridians, energy, chi, flows through the body. Profound changes occur as the fascia is stimulated and manipulated. When chi flows more fluidly, we feel more spacious and well. Instructors may reference a pose’s effect on particular internal organs, as the asana intentionally compresses energetic points to encourage greater flow of chi once the postures are released.

The Benefits Of Yin Yoga For The Mind

It’s not the pose that makes it yin or yang, but the energy with which we practice it.

Remembering that the essence of yin is not in the poses themselves, but in their relative energy, is eka pada rajakapotasana, or pigeon pose, a yin or yang pose? It can be either, depending on the energy we bring to the shape. Thus in yin yoga, poses are given different names to remind us to approach each posture differently than we would in a yang class. Pigeon pose becomes sleeping swan.

In sleeping swan, we’re ok with rounding the back, propping up on our forearms, resting our chest or forehead on blocks, sliding a blanket under our hips, or shifting back from exertion in order to stay longer. In a yang class, we might instead push the body towards the edge of bearable sensation, press up against the limits of our mobility, or keep the chest open, pressing into our mat to actively traction the spine.

As yin works deep into our connective tissues, we not only stretch the tissue itself, but the ability of our mind to be patient and still. Being present with one pose for longer allows us to meditate on felt sensation in the body, the movement of the mind, or an instructor’s guided contemplation.

The Benefits Of Yin Yoga For The Soul

Chinese medicine has long insisted that to heal the body is to heal the mind and soul. We may feel tightness in our hips, or weakness in our knees, but these pains are intimately connected to the energetic blockages that equally affect our minds. Because mind and body are connected, we can heal either one by working on the other.

Yin heals our souls and brings us to a greater sense of well-being because it asks us to slow down and rest.

By slowing down and resting, we’re better able to witness sensations, thoughts, and emotions. Sometimes these thoughts and emotions seemingly arise out of nowhere, but they’ve been there all along. Through yin’s gentle movement, profound stillness, or both, we coax trapped energy to the surface where we can recognize it, then set it free.

Yin offers us the opportunity to listen to what’s arising in body and mind, and to let those energies dissipate as we neutrally witness. Yin might be preparing us for a more comfortable seated meditation, but it gives us ample opportunity to meditate during our yoga.

Whether we arrive at a yin practice to awaken after long periods of stagnation, or to settle down after a lifetime of movement addiction, it can be the perfect balance we need to heal body, mind, and soul.

Pranayama for the Root Chakra

Pranayama is a very powerful and focused breathing technique that directs your energy flow for self-realisation and healing. In her study of the human bio-field, Dr. Valerie Hunt found this out. She established that people who felt ungrounded and lacked vitality often missed a certain energy frequency that’s associated with that of the Root Chakra.

Ungrounded states, where you don’t necessarily feel within your body lack physical vivacity and represent an imbalance in your energy spectrum. If your Root Chakra power is low, it’s a signal that you may be drawing less of it from the Earth. This often results in forms of numbness and dissociation. 

Hypo states like hypoglycemia, hypotension, and hypothyroidism show that you’re likely to be having insufficient subtle energy in your body’s grounding realm. The same applies to depression, fatigue, weakness, and general body under-functioning. 

Pranayama is the Answer

While many think of Pranayama as breath work, it has to do a lot also with the breathing, attunement, and direction of energy. Your intention in practice is to draw in power to replace the missing frequency in your biofield. In the case of being unground, the colour red misses from the energy biofield’s spectrum. 

Steps:

• Find a disturbance-free spot

• Adopt a sitting or standing position. It’s preferable to get the soles of the feet on the floor

• Relax, turn inward to your inner stillness, and set your attention on your breath. You can utilise Ujjayi for a more in-depth focus and generation of heat

• Follow your breath for a few moments, inhaling through the nose and allowing the breath to expand the belly, lungs, and ribcage.

• Exhale through the nose

Continue with the breathing pattern above before using the following visualisation technique:

• Imagine that roots are spreading down from the soles of your feet to the Earth’s centre anchoring you to the ground.

• During the inhale, imagine you’re inhaling red life-sustaining energy from the Earth, up to the roots and through the soles of your feet.

• Continue breathing in this energy upward through the legs and into the pelvic floor and the Root Chakra’s revolving, rich red cortex. This is where you’ll feel the absorption and distribution of the power through your body.

• If you wish, hold the breath for a short natural pause at the end of your exhale

• From the Root Chakra, exhale down the legs, through the feet, and down your roots back to the Earth’s centre

• Repeat this exercise several times, focusing on how grounded your hips and legs feel with the flow of energy

As an optional exercise, you can breathe the red energy of the Earth further up your body and into the rest of the chakras. You can also do so into any of the areas that are associated with hypo-functioning to feel the energy’s stimulating effects upon it. Exhale down back to the Earth’s centre. Repeat this cycle of breaths a few times. 

Start Today

Pranayama is the best exercise when it comes to directing your flow of energy for healing and self-realisation. It helps you draw the power that’s necessary for the replacement of the missing frequency in anyone’s biofield. Try Pranayama today to get these benefits.

The Art Of Allowing: Why You Need To Stretch More

The benefits of stretching go beyond the physical side. Explore why allowing the body and mind to loosen and melt can also become an emotional and spiritual practice on its own.

We Are Our Bodies

Perhaps one of the most pervasive modern beliefs is that we merely inhabit our bodies, rather than being them, as though our physical forms were mere vehicles to carry our more important souls, minds or personalities. A consequence is that we treat our bodies like any other material object in the world—something to be manipulated, changed or handled in just the same way as a car or kitchen appliance.

And so we find ourselves with the “no pain no gain” mantra—or more generally, a relationship to our bodies that’s based on force. We assume that the body needs to be whipped into shape, controlled, or molded into the correct form through discipline and effort. We prize the mental toughness needed to foster strength and physical fitness, associating active vigor with goodness, and relaxation and release with being weak or lazy.

Nobody can deny the beauty of a strong, resilient physique. And physical prowess is an undeniably wonderful thing. But what about the other side of the coin? The silences are as important to music as the played notes; in the same way, the passive, still and yielding body is as important to our wellbeing as active effort—maybe even more so.

The Benefits Of Stretching

Rather than simply tacking on a random stretch before or after a workout, the patient and deliberate relaxing of the body can be art all on its own. To balance an overly active, forceful attitude to the body, we can make room for a completely different approach: one of complete allowing.

Instead of tightening, the body is loosened to let go of tension. Instead of focused, effortful action towards a goal, the body is allowed to melt, to simply be what it is. Sadly, many health-conscious people deplore the idea of softness in the body—we want to be toned and controlled. Even when we stretch we might be tempted to rush the process and yank and pull ourselves through it, competing with the person on the yoga mat beside us to see who’s winning the flexibility competition!

But the benefits of stretching are not limited to the physical. Rather, stretching encourages a fuller, more balanced relationship with the body based on awareness and receptivity. Stretching can be a gentle emotional and even spiritual practice, right in the here and now.

Why Stretching Is So Good For You

In the following, we will be delving into the diverse benefits of stretching for body, mind and soul.

1. Stretching encourages you to listen to your body

Unless you’re in pain or ill, how often do you pay your body careful, compassionate attention? Are you tuned into all the little flutters of your senses, your heartbeat and breath, your posture? In an abstract, mechanised world, it’s easy to dismiss the body, taking for granted that it will tick along regardless of the punishment we throw its way, or the demands we place on it despite its fatigue.

One of the benefits of stretching, however, is that you start a conversation with your body. No longer just commanding it, you consciously listen, respecting what your physical being is asking for. Stretching fosters more masterful bodily awareness and integrity, alerting you to small problems before they become big ones.

2. Stretching reminds you to take joy in your physical form

How much of the day is spent lugging the body to and fro, pushing it into one activity after the other, like it’s nothing more than a pack mule meant to serve? But the body is an exquisite gift—and you’re meant to enjoy being alive in it! It’s easy: when you stretch, you feel good.

Doesn’t it feel marvellous to release and let go? Isn’t it delicious to fully own your arms and legs, to savour a stretch right from the base of your spine to the tips of your fingers? We are not machines. Stretching reminds us to enjoy the sensation of life, relishing every living, breathing inch of our physical experience.

3. Stretching releases blocks and tensions

The next time you’re in a bad mood, notice whether you’re unconsciously holding your breath. Are you also clenching some other parts of your body?

Deliberately loosening and inviting yourself to open has the remarkable ability of letting a negative mood flow on. Many of us are chronically tight and anxious, clinging to resentments and worries just as we hold onto stiffness and rigidity in the shoulders, neck and back. You could talk about trauma, anxiety or sadness in therapy for years—but physically stretching out permits your body to process these emotions, too.

Stretching Is Always Available To You

Unfortunately, the body sometimes gets a raw deal, being demoted to the last place on life’s priority list. Even those who cherish their health and wellness may nevertheless take a harsh and punishing stance to their physical form, only engaging in order to contain, constrict or control the body.

Thankfully, stretching is an antidote. And it’s available to you right now and in every moment. To have a body is beautiful—be calm, accepting and maybe even celebratory of this fact! Practice the art of allowing. Gracefully let the body be. You are always invited to open up and let suppleness and ease take the focus for a while.

Daily stretching can be a profound spiritual practice that teaches us to let go, to loosen up (physically and figuratively!) and humbly soften to our experience, without force and without expectation.

Article Author: Isabelle Pikörn

Article Source: https://insighttimer.com/blog/benefits-of-stretching/

How to sync your yoga practice to the phases of the moon

Just like the moon flows through phases, ebbing and flowing with the tides of nature, humans also move in cycles. Throughout a day, week, month and beyond, our energy, bodily functions and emotions are constantly wavering. Yet, in a linear society that favours repetition and routine, our true nature is often ignored in a bid to meet expectations of consistency. All too often we disconnect from the cycles existing both outside of and within us, but the moon is a constant reminder to re-connect. 

Connection lies at the core of yoga, which is why it is the perfect practice to tune into nature and honour inner/outer cycles. Syncing your practice to the phases of the moon is a good way to not only cultivate cyclic awareness but to find compassion, acceptance and space. The moon offers clarity on when to retreat and draw energy inward and when to outwardly express. Synching moon flows to these energies can offer a powerful energetic alignment. 

Yoga classes for each phase of the moon 

New Moon 

When the sky is at its darkest, it presents a call to dive within. As the moon darkens her light to re-charge, she encourages us to mirror her efforts by lowering our outward expression. Displaying a blank canvas, it’s an opportunity to fill the space with new beginnings. Connect to the heart space to set intentions on what you want to invite into the next moon phase. 

Theme: honour your needs, slow down and rejuvenate.

A New Moon yoga practice, calls for you to seek ease. You may find that your energy is lower and emotions are heightened, offering an opportunity to rest and reflect. Practices that draw energy inward, encourage reflection and prioritise nourishment suit best. Yin, heart-opening flows and self-care rituals mirror the moon’s energy and cultivate inner-awareness.

Waxing Crescent 

As the sun slowly creeps closer to the moon, its illumination becomes visible once again in the form of a crescent shape. 
When the moon is waxing, it’s building energy and outward expression. It presents an opportunity to take the intentions that were set at New Moon and turn them into reality. 

Theme: action, play and energy. 

With the slow build of the moon’s energy, the tempo of our yoga practice can begin to increase. It is a good time to sync with the flow of the moon with a Vinyasa class that is both energising and challenging, and has a hint of play. Just as the moon’s illumination is light, we want our yoga practice to be too. 

Waxing Gibbous 

Before the moon reaches fullness – its complete state – the Waxing Gibbous presents an opportunity to form our own completions. It’s a time to root our New Moon intentions into reality. This is the phase of doing; it’s the time to get things done and the moon offers an extra boost to help us do exactly that. That being said, it’s also a time to root and ground, to ensure that the ‘doing’ is coming from a place of intention. 

Theme: rooting, doing and completing. 

During the Waxing Gibbous, you may feel a little ungrounded. There is an element of rush in the moon’s energy at this time that often leads to feeling disconnected. Whilst energy is still heightened, it’s wise to practice flows that guide with grounding. It’s still a phase that lends well to Vinyasa, but try to choose a practice that has an earthy, focused element to the flow.  

Full Moon 

The build-up to the full moon can be intense and a little chaotic. When it finally reaches its peak, it’s time to take a long exhale and release all that didn’t serve you throughout the waxing phases. Take stock of any resistance in your attempts to meet intentions and use the power of the moon’s bright illumination to let go. Here, the moon shines her light bright on the shadows to illuminate all the energy, habits, mindsets and people that are no longer in alignment. 

Theme: grounding, releasing and shadow-work. 

Whilst the brightness of the moon appears to convey heightened energy, the full moon can actually be an opportunity to stop. Energy has built to its peak and may start to burn out. This is a good time to practice flows that are grounding and releasing, as well as pranayama that offers deep cleansing. 

Waning Gibbous 

After the intensity of the Full moon, the moon slowly starts to retreat. The crops sown in the New Moon are now experiencing full abundance, making this a time of gratitude and love. It’s a time to be thankful for all that is present and to give back. Use this as an opportunity to perform loving acts of kindness as a way of showing true appreciation for all that is around you. 

Theme: gratitude, presence and kindness. 

This is a beautiful time to slow the energy of your practice down and connect within. To mirror the moon’s energy, practice heart-openers, gratitude meditations and poses that support the lung meridians. 

Waning Crescent 

The moon is finally welcoming surrender. Her light is withdrawing and her outward energy is diminishing. As the moon draws in darkness, shadows emerge and there is an opportunity for one final release. Energy here is likely to be lower and there will be a call to dive deep within. Honour the moon by resting and restoring. Try to empty your diary, find plenty of time to yourself and make your primary focus nourishment. 

Themes: Restore, rest and self-love. 

Here the moon is inviting you to slow your practice down. Surrender to the stillness and invite in tenderness. This is the perfect time to practice Yin, calming pranayama and compassion meditations. 

Article Author: Ekhart Yoga

Article Source: https://www.ekhartyoga.com/articles/practice/how-to-sync-your-yoga-practice-to-the-phases-of-the-moon

Yoga and process of letting go

Have you ever entered into a yoga practice with a lot on your mind? When you stepped on your mat, did thoughts about finances, relationships or your desire to achieve a certain posture fill your thoughts? Sometimes, when the mind is cloudy or racing in this way, our asana hardly feels like yoga at all. Rather than embracing our “union with the Divine,” we find ourselves just going through the motions while distracted, stressed and unfocused.

This is where the beautifully simple, yet abstract and often elusive act of “letting go” comes in. Yoga teachers use this phrase frequently, and for many of us, hearing the words  “let it all go,” may be our primary reason for attending regular yoga classes.  Most of us have had teachers prompt us to “let your worries wash away with every exhale,” or “let go and release into the posture.” In this case, “letting go” means to release any thoughts, worries or fears that keep us from receiving the gift of total relaxation and rejuvenation.

These comforting and supportive words are commonly heard in gentle yoga classes as well as restorative styles of yoga. But truth be known, most of us hear about “letting go” during physically challenging asanas as well. In these poses, we need more than brute strength and exertion to evolve our practice. Ever struggle with a pose like Salamba Sirsasana (Headstand) over and over again? When we finally “get there”—that is, access a pose that requires strength, balance, and steadiness—it is often because we’ve learned to see the exploration aspect of asana as equally valuable to the goal itself. We’ve let go of the need to “achieve” and surrendered to the process.

Letting go takes courage

It takes faith. It takes trusting in something that we often only see glimpses of. In the Yoga Sutras, this simple phrase is given a depth of meaning, as many passages are offered to explain what “letting go” really entails.

In the translation by Sri Swami Satchidananda, Sutra 1.29 states, “From this practice, all the obstacles disappear and simultaneously dawns knowledge of the inner Self.”  During yoga, consciously moving towards “letting go” creates space for becoming more engaged and connected with our inner wisdom and truth. We are no longer held back by limiting beliefs, repetitive thoughts (for example, thoughts about groceries, work or to-do lists) and desires for our practice to look a certain way. We transcend limitations of the mind and body and step into a deeper knowing. And even though doing so can be hard to do, it is only when we “let go” that the real yoga begins.

Letting go and higher awareness

Yoga means “to yoke” or “to connect” with our higher selves, our true wisdom and Divine nature. Therefore, in order to do so, we must necessarily release the worries of the smaller self, if only for our practice. We can think of “letting go” as happening simultaneously or just before stepping forward into a higher awareness.  Sometimes, this feels like release. Sometimes it feels more like acceptance. Sometimes it’s more active, like moving forward to pursue higher knowing. Some days, letting go means celebration, while others it feels like surrender.

However it feels to you, it is important to remember that this practice, though subtle and mostly undetected by others, requires a strength that is to be commended. We must not think of letting go as giving up or, worse, “settling.” Rather, a deep trustful surrender is an act of wisdom. It is the courageous choice to relax into your potential greatness (often inconceivable to our limited thinking minds) instead of striving for what the ego-self thinks is best. It is trusting that the shape you take in the world at the moment of surrender is greater than you might even realize. When we practice this way, we are often amazed at what unfolds next.

Article Author: Megan De Matteo

Article Source: https://www.yogabasics.com/connect/yoga-blog/yoga-and-the-process-of-letting-go/