Calm Down Your Mind in 5 Min

 

3 Techniques to Calm down your mind

1) Still sitting

2) Watch your breadth

3) Watch your Mind

Power of Mind and how to develop it

 

1) Concentration Power

2) Memory Power

3) Will Power

4) Imagination Power

To develop the above powers the basic practices

1) Practice Awareness 

2) Practice Concentration

3) Practice Stillness

Awareness Technique:

<name> 5 4 3 2 1 techinque (Recall the five objects) , Name and colours

5 objects in a category (animal, food, bike, car) get inspire from the surroundings

count backward from 20 to 1

cloud breathing

say om 5 times

<name>smile, tell yourself Notice 5 things around you, Name and colour

<tell your name>smile, tell yourself, Notice 3 sounds around you

During travel

<name> smile, ask yourself, Where are you, (the name of area)

Concentration Technique

1) count from 1 to 100 with focus

2) steady gaze without winking

3) always sit straight

4) Listen audiobook

5) Four Roads of thought exercise

Meditation Technique

1) Watch your breadth

2) Watch your thoughts

3)Tratak (Steady gaze without winking)

4) Equal count breathing , Deep Breathing

Techniques

1) I CAN and WILL

2) Still Sitting

3) Simple Mindful Breathing  - 3 or 5 times frequently

4) Breadth Watch or Watching your mind (thoughts)

5) Visualize yourself, mentally say and strongly imagine as you want to be (Act as if you had become, what if i had become) 

process of creating clear mental pictures of the person that you want to be, doing the things you want to do, and achieving the goals you want to achieve.

6) Autosuggestion - Repetition, Believe and Feel

7) 1 word 10times (Om Aarogyam Balam)

8) Manasa yantra

9) Mirror Technique

10) Miracle Mind magic simulator

Auto Suggestion கருத்துப் பதிவு - Affirmations

 

"Affirmation" means positive, present tense language stated in the first person. Apply the same rules to auto suggestion techniques as you would for affirmations. 

Conscious autosuggestions must be repeated with mental focus, and with certainty and faith in them.

When you make conscious autosuggestions, do it naturally, simply, with conviction, and above all without any effort. must be believable by the most important person – you

I CAN - I am capable (believing in our ability )
I WILL - staying focused and accomplishing the task

Auto Suggestion to overcome fear

I am courageous and fearless…every day, I am gaining courage

Auto Suggestion for Students - 

I have unlimited brainpower and I can learn anything . I am a brilliant student (5 times)

"By Regular Study and Frequent Revision I CAN MASTER any subject"

Auto suggesstion to overcome disease

‘Through the grace of God, I am becoming better and better, day by day, in every way’

I am healthy, thanks God for grace

Auto Suggesstion to overcome bad thoughts

‘Through the grace of God, I am becoming purer and purer, day by day, in every way’

For Confidence

I like myself

I am the best <doctor> <businessman> <father>

I can do it, Nothing can stop me

I am getting better everyday

I am successful in whatever I do

I am able to solve problems creatively

I am born to win and succeed in life

Autosuggestion consists of powerful assertions. The formula, ‘I am becoming better and better every day, in every way’, will confer upon you health and success. Repeat it mentally throughout the day. Dwell on it constantly. You will become as you think. The mind has the capacity of making hell out of heaven and heaven out of hell. It is the cause of both heaven and hell, of liberation and bondage. May God grant you the strength to conquer your mind and enjoy eternal peace and bliss!

https://www.ukhypnosis.com/art-autosuggestion-remarks-selfhypnosis/

https://www.ukhypnosis.com/2009/06/17/emile-coues-method-of-%E2%80%9Cconscious-autosuggestion%E2%80%9D/

Other Affirmations

I am energetic or I am full of energy and enthusiasm

I am full of energy and strength, my body is in perfect health

"I am achieving my goals in my career."

For Confidence: "I am confident and capable of handling any challenge."

For Success: "I am achieving my goals and thriving in my career."

For Health: "I am healthy, strong, and full of energy."

I am capable and strong,” “I am making progress every day,” “I handle challenges with resilience.”

How to Practice Positive Self-Talk

1. Identify Negative Self-Talk:

   • Awareness: Pay attention to your inner dialogue and recognize when you are engaging in negative or self-critical thoughts.
   • Examples: “I’m not good enough,” “I always mess things up,” “I can’t do this.”

2. Challenge Negative Thoughts:

   • Reframe: Actively challenge and reframe negative thoughts into positive or more neutral ones.
   • Example: Change “I’m terrible at this” to “I am improving with practice.”

3. Use Positive Affirmations:

• Daily Practice: Incorporate positive affirmations into your daily routine. Repeat them to yourself to reinforce positive beliefs.
• Example: “I am capable of achieving my goals.”

4. Examples of Positive Self-Talk

• Facing a Challenge: “I am capable of handling this situation, and I will do my best.”
• Dealing with Failure: “This is a learning opportunity, and I will use it to improve.”
• Building Confidence: “I have the skills and qualities needed to succeed in this endeavor.”
• Managing Stress: “I am handling stress well, and I am taking steps to manage it effectively.”

-----------------------------------------

Here’s how you can craft and use autosuggestions to build physical strength:

Crafting Effective Autosuggestions:

1. Be Specific and Positive: Focus on clear and positive statements about your strength and fitness. For example:

   • “My body grows stronger every day.”
   • “I am building muscle and increasing my strength with each workout.”

2. Use Present Tense: Frame the autosuggestion as if it is already happening to create a sense of immediacy and reality.

   • “I am becoming stronger and more powerful each day.”
   • “My muscles are growing and my endurance is improving.”

3. Include Emotional Engagement: Make your autosuggestions emotionally compelling to reinforce your commitment.

   • “I feel energized and powerful after each workout.”
   • “I love how strong and healthy my body is becoming.”

4. Visualize Success: Combine autosuggestions with visualization techniques to reinforce the desired outcome.

   • “I visualize myself lifting weights with ease and strength.”
   • “I see myself achieving my fitness goals and feeling proud of my progress.”

How to Use Autosuggestions:

1. Consistency: Repeat your autosuggestions daily, preferably at times when you are relaxed and focused, such as in the morning or before bed.

2. Affirmations During Exercise: Integrate autosuggestions into your workout routine. For example, silently repeat your autosuggestions while exercising to boost motivation and performance.

3. Visualization Practice: Spend a few minutes each day visualizing yourself as strong and fit while repeating your autosuggestions. Picture yourself achieving your fitness goals and feeling powerful.

4. Positive Reinforcement: Pair autosuggestions with physical actions, like tracking your progress or celebrating small victories, to reinforce the positive changes you’re working toward.

5. Use a Journal: Write down your autosuggestions and track your progress. Reflecting on your growth and progress can enhance the effectiveness of autosuggestions.

Examples of Autosuggestions for Physical Strength:

• “Every day, my muscles become stronger and more resilient.”
• “I am dedicated to my fitness goals and see great results.”
• “I feel strong and capable during every workout session.”
• “My body is powerful, and I am proud of my strength.”

----------------------------------------------------------------------------

Think about how powerful that statement is:

I CAN – It is possible, it CAN be done, and I CAN do it.

I WILL – I WILL get it done. Not “I hope I can” or “I might.” WILL means it IS going to happen.

I MUST – I MUST do this. It absolutely HAS to be done, no excuses.

What excuses do you have right now as to why you aren’t living the life of your dreams? Shed those and start repeating this mantra over and over again, every single morning, or any time you feel like giving up. Believe you can and you will. Take action and have 100% belief that your dreams are on their way to reality. Then watch as they unfold before your eyes.

I can get good marks

I will study well

I can earn more

I will develop my skills

I can. I will develop my skills

I can. I will focus and study well

Positive traits to use as Affirmation

1. Active – Alert, lively and ready to engage energetically. 🏃‍♂️
2. Adaptive – Willing to change in response to circumstances.
3. Affability – Friendly, good-natured or easy to talk to.
4. Affectionate – Showing fondness or tenderness.
5. Alert – Clear-thinking and intellectually active.
6. Ambitious – Having desire and determination to achieve success. 💯
7. Attentive – Showing careful attention to the comfort or wishes of others.
8. Austere – Disowning comforts or luxuries.
9. Balanced – Enjoying harmony and stability. ⚖️
10. Benevolent – Being well-meaning.
11. Careful – Prudent and showing thought or attention.
12. Characterful – Showing strength and originality in one’s nature.
13. Charitable – Kind and tolerant in judging others.
14. Creative – Showing inventiveness and use of imagination. 🖊️
15. Compassionate – Showing sympathy and concern for others.
16. Confident – Certain in one’s worth, abilities and qualities.
17. Considerate – Showing careful thought not to inconvenience or harm others.
18. Cooperative – Complying readily with requests to achieve mutual ends.
19. Courageous – Able to do things that one fears.
20. Curious – Showing a strong desire to know or learn new things.
21. Dependable – Being trustworthy and reliable.
22. Determined – Showing firmness of purpose. 💪
23. Diligent – Working carefully and persistently.
24. Disciplined – Doing what one knows they should do (even if they don’t feel like it).
25. Dispassionate – Remaining rational and impartial.
26. Dutiful – Conscientiously or obediently fulfilling one’s duty.
27. Encouraging – Giving others support, confidence or hope.
28. Energetic – Showing or involving great activity or vitality. 🔥
29. Enthusiastic – Showing intense and eager enjoyment, interest or approval.
30. Excellent – Being outstanding or extremely good. 👌
31. Faithful – Remaining loyal and steadfast.
32. Flexible – Ready and able to adapt to different circumstances.
33. Forgiving – Feeling no anger or resentment to offences or mistakes.
34. Friendly – Being favourable and serviceable to others.
35. Frugal – Sparing or economical with money or food.
36. Generous – Ready to give more than necessary or expected.
37. Gritty – Showing courage, resolve and strength of character.
38. Hard-working – Working with energy and commitment. 👷
39. Harmonious – Being free from disagreement or dissent.
40. Honest – Free of deceit; truthful and sincere.
41. Honourable – Knowing and doing what is morally right.
42. Hopeful – Feeling or inspiring optimism about a future event.
43. Humble– Having a modest or low view of one’s importance.
44. Independent – Thinking and acting for oneself.
45. Industrious – Diligent and hard-working.
46. Integrous – Honest and of strong moral principles.
47. Initiative – Assessing things and taking action independently.
48. Just – Behaving according to what is morally right and fair.
49. Kind – Being friendly, generous, and considerate.
50. Liberal – Respecting behaviour and opinions different from one’s own.
51. Listening – Take notice of and make an effort to hear others. 👂
52. Lively – Full of life and energy; active and outgoing.
53. Logical – Acting based on clear, sound reasoning.
54. Loving – Feeling and showing deep, selfless affection for others.
55. Loyal – Showing firm and constant support or allegiance.
56. Merciful – Showing compassion or forgiveness to those who harmed one.
57. Methodical – Orderly and systematic in thought or behaviour.
58. Mindful – Conscious and aware of the present moment.
59. Moderate – Avoiding excess or extremes.
60. Modest – Unassuming in the estimation of one’s abilities.
61. Neat – Tidy, smart, or well-organized.
62. Open-minded – Accepting of and receptive to change or new ideas.
63. Orderly – Neat and methodical. 📁
64. Organised – Structured, systematic and planning effectively.
65. Passionate – Having, showing, or driven by strong feelings or beliefs.
66. Patient – Waiting without getting tired of waiting.
67. Persistent – Continuing firmly despite difficulty or opposition.
68. Polite – Acting respectfully and considerately.
69. Pragmatic – Acting sensibly, realistically and practically.
70. Prudent – Showing care and thought for the future.
71. Punctual – Doing things at agreed or proper times.
72. Purposeful – Showing determination or resolve.
73. Quality – Showing general excellence of standard or level.
74. Rational – Thinking and acting in accordance with reason or logic. 🤔
75. Reasonable – Having sound judgement; fair and sensible.
76. Reliable – Consistently good in quality or performance.
77. Resolute – Admirably purposeful, determined, and unwavering.
78. Respectful – Showing regard for the feelings, wishes or rights of others.
79. Righteous – Acting according to what is morally correct.
80. Self-discipline – Doing what one knows they should do (even if they don’t feel like it).
81. Self-control – Managing emotions and desires well in difficult situations.
82. Silent – More prone to listen than to speak.
83. Sincere – Free from pretence or deceit.
84. Simple – Presenting no difficulty to others.
85. Stable – Unchanging; not easily upset or disturbed.
86. Steadfast – Resolutely or dutifully firm and unwavering.
87. Strong – Not easily disturbed, upset, or affected.
88. Supportive – Providing encouragement or emotional help to others.
89. Temperate – Showing moderation and self-restraint.
90. Thrifty – Using resources carefully and not wastefully.
91. Tidy – Neat, orderly and controlled.
92. Truthful – Telling or expressing the truth; honest.
93. Trustworthy – Able to be relied on as honest or truthful. 🤝
94. Unselfish – Putting the needs or wishes of others before one’s own.
95. Valiant – Possessing or showing courage or determination.
96. Vital – Being strong, active and energetic.
97. Warm – Showing enthusiasm, affection, or kindness.
98. Wise – Showing experience, knowledge, and good judgement.
99. Zany – Amusingly unconventional and original.

உடல் ஆரோக்கியம் பெற சுவாசப் பயிர்ச்சி

 

நுரையீரல்களிலே சிறிய காற்றுப் பைகள் பல உள்ளன. சுவாசமிடுதல் என்பது இந்தப் பைகளை நிரப்ப்ய்வதும், காலிசெய்வதும்தான்.

பிராணவாயுவைப் ‘பூரகம்’ என்னும் உள் இழுத்தல் பண்ணும் போதெல்லாம் நுரையீரல்கள் நன்றாக விரிவதற்கு ஏராளமாக இடமுண்டாகும்படி, உட்காரும் போதும் நிமிர்ந்திருத்தல் வேண்டும். இப்படிச்செய்தால் உடம்புக்குப் பிராணவாயு அதிகமாகக் கிடைக்கிறது. நிமிர்ந்து உட்கார்ந்து, நிமிர்ந்து நிற்பதனால் உடம்பு உரம்பெற்று திடமாவதற்கு ஏதுவாகிறது. முதுகைக் கூனவைத்துக் கொண்டு நிற்பதாலும், உட்காருவதாலும் நம்மைப் பார்ப்பவர்களுக்கு நாம் அசிங்கமாகத் தோன்றுவோம்

மேலும் கூனலால் நுரையீரல்கள் நன்றாக விரிவதற்கு வசதி ஏற்படாமல் போகிறது. போதுமான அளவு காற்று உடலுக்கு கிடைக்காமற் போவதால், உடலில் பல நோய்கள் ஏற்படுகின்றன வீட்டுக்குள் வேலை செய்து வருபவர்களும், உட்கார்ந்து வேலை செய்பவர்களும், ஒவ்வொரு நாளும் பலமுறை எழுந்து நின்று பல ஆழ்ந்த மூச்சுகளை எடுத்துக் கொள்ளும் வழக்கத்தை பின்பற்ற வேண்டும். இப்படிச் செய்தால்தான் இவர்களுடைய நுரையீரல்கள் முழுவதும் நல்ல காற்றால் நிரம்பி,, விசப்பொருள் முழுவதும் வெளியேறும் இத்தகையவைர்களுக்கு எந்த நோயும் வராது.

யோக பக்தி சொற்களின் பொருள்

சிரத்தை என்றால் என்ன ?

சிரத்தை என்றால் எந்தச் செயல் செய்தாலும் அதில் உள்ள பூரண கவனம், ஈடுபாடு, நம்பிக்கை என்கிற பொருள் அடங்கும். ஆன்மீகத்தில் குறிப்பாக அது குரு வாக்கியத்தில் உள்ள நம்பிக்கையுடன் கூடிய கவனமும் ஈடுபாடும். (அசைக்க முடியாத நம்பிக்கை)

சுவாச்சியம் என்றால் என்ன ?

சொன்னயவருண்மொழி என்ற சொல்லின் அர்த்தம் ?

தாரணா சக்தி என்றால் என்ன ?

மனதை ஒருமுகப்படுத்துதல் (Concentration Power).

நிர்மலமான மனம் என்றால் என்ன ? 

பூரகம்,  ரேசகம், கும்பகம் என்றால் என்ன ? 

பூரகம் - சுவாசம் உள் இழுத்தலை குறிப்பது

ரேசகம் - சுவாசம் வெளி விடுவதை குறிப்பது

கும்பகம் - மூச்சை அடக்குவது

இச்சா சக்தி, கிரியா சக்தி, ஞான சக்தி என்றால் என்ன ?

1.        இச்சா சக்தி (ஒருவரின் விருப்பம்)

2.        கிரியா சக்தி (வேலை செய்ய சக்தி) மற்றும்

3.        ஞான சக்தி (அறிவு அல்லது ஞானம்)

ஸ்வஸ்தி (ஆரோக்கியம் மற்றும் மைய நிலை), ஷ்ரத்தா (அசைக்க முடியாத நம்பிக்கை), மேதா (விழிப்படைந்த புத்தி) ஆகியவற்றை அளிக்கிறது. 

யமம் - ஒழுக்கம், நல் எண்ணம், நல் செய்கை

நியமம் - உடல் தூய்மை

Vijnanamaya Kosa - (Buddhi)

Manomaya Kosa - (mind)

Mala (impurity), 

Vikshepa (tossing)

Avarana (veil of ignorance) 

ABHYASA—Spiritual practice

AHAM BRAHMA ASMI—I am Brahman

ATMAN—The Self

AVIDYA—Nescience

BANDHA—exercise in Hatha Yoga

BHUMA—the Infinite; the unconditioned; Brahman

BINDU—point; seed

BRAHMAMUHURTA—auspicious time between 4 to 6 a.m.

CHAITANYA—Pure consciousness

CHAKRA—Centre of spiritual energy

CHITTA—Subconscious mind

DHARANA—Concentration

DHYANA—Meditation

EKAGRATA—One-pointedness of mind

GUNA—Quality

ISVARA—Lord, God

JADA—Insentient; non-intelligent

JAPA—Repetition of the Name of the Lord

JIVANMUKTI—Liberation in this life

KAIVALYA—Final emancipation

KAMANDAL—The holy vessel used by a Sannyasin for keeping water

KARMA—Action operating through the Law of Cause and Effect

KIRTAN—Singing the Lord’s Names

KRIYA—Hatha Yogic exercise

KUNDALINI—The primordial cosmic energy located in the individual

LAKSHYA—Goal

MAYA—The illusory power of Brahman

MOKSHA—Liberation

MUDRA—A type of exercise in Hatha Yoga

NADA—A mystic sound

NADIS—Nerve-currents

NIRGUNA—Without attributes

NIRVANA—Liberation

NIRVIKALPA—Without the modifications of the mind

OMKARA—The sacred syllable Om symbolising Brahman

PRAKRITI—Nature, the primitive non-intelligent principle

PRANAVA—Same as Om

PRATYAHARA—Abstraction or withdrawal of the senses from their objects

SABDA BRAHMAN—sound-form of Brahman

SAGUNA—With attributes

SAMADHI—The state of superconsciousness where Absoluteness is experienced

SAMSKARA—Impression in the subconscious mind

SATCHIDANANDA—Existence Absolute—Knowledge Absolute—Bliss Absolute; Brahman

SAVIKALPA—With modifications

SOHAM—A Vedantic assertion meaning “I am He (Brahman)”

TAPAS—Penance

TAT TVAM ASI—That Thou Art

TATTVA—Principle, Reality

TRIKUTI—Space between the eyebrows

VEDANTA—(Lit.) End of the Vedas; the school of thought based primarily on the Vedic Upanishads

VIRAT—Macrocosm; the Lord in His form as the manifest universe

VRITTI—A wave of thought, a modification of the mind

YOGA—(Lit.) Union; union of the individual soul with the Supreme Soul; any course which makes for such union

Meditation in 5 minutes (Simple Easy Techniques of Anapana Meditation, Sitting Meditation)

Select any one of the below technique and practice. Initially start and do for just 2 minutes and then extend to 5 minutes, have an alarm set in your mobile for 2 or 5 min and practice with faith and determination

Level 1

1. Still sitting

2. Deep breathing

3. Japa

Level 2

1 Breadth Watch

2 Deep breathing

3 Inner Tratak (Om)

Level3

1 Deerga Swasam (Slow Inhale Slow Exhale)

2 Thought Watch

3 Auto Suggestion

Technique 1) Still Sitting - 

When the body becomes still the mind becomes calm



Technique 2) - Anapana Meditation (or) Breadth Awareness Meditation (or) Ajaba Japam

Lower your eyes and notice where you feel your breath. That might be the air going in and out at your nostrils or the rise and fall of your chest or stomach. If you can’t feel anything, place your hand on your stomach and notice how your hand gently rises and falls with your breath. If you like, you can just lengthen the in breath and the out breath or just breathe naturally. Your body knows how to breathe.

Focus on your breath. When your mind wanders, as it will do, just bring your attention back to your breath. You might like to say ‘thinking’ when you notice your thoughts and just gently shepherd your attention back to your breath.

Use your Mind to Manifest What you want --- Power of Subconscious Mind

 We are all born equal but only some people create the life they really want, while others struggle with unhappiness throughout their lives. Yes, we all possess equal amounts of the same creative power within our minds. Most people, however, do not recognize it, believe in it, know how to tap into it or use it. The magic is in believing. You must believe the power exists before you can tap into it. Do your wishes come true? Do the goals you set get easily accomplished? Do your day dreams ever become fulfilled desires? If your answer is yes to more than one question, then you are probably already living a "charmed" life able to manifest what you desire. If you answered no, then you are like most people. You haven't learned how to tap into this unfailing power. Before you can tap into this creative power you need to know more about how the mind and body are connected, as well as, how your thoughts can influence your life. Your mind is a part of your body, but it functions separately from your body and has its own electro-magnetic energy. Your body is surrounded and infused with electromagnetic energy. Every cell in your body is electrically charged and contains the image and pattern of your body indelibly imprinted in each cell. If a cell is destroyed, other cells take its place and function in the same way as the cell it replaced. Our cells have no intelligence of their own. A cell does not know where to stay or where to go, until it receives its orders from intelligence. The cells in your body actually follow the direction of your mind. Therefore, your mind is a key in creating your future, once you know how to use it. How and what you perceive is expressed in thought, which is intelligence in action. Each thought is electrically charged by your mind and can only be expressed through form. The thought must seek manifestation in the physical world. If it cannot express outside the body, then it will express itself in some form inside your body. All thought seeks to fulfill its destiny and purpose. Repressed thoughts can cause a short circuit in the body, clog your system and cause physical and emotional illness. Can you now imagine just how powerful a thought can be?

Key Steps

• Believe it is possible or your efforts will end in failure.

• You do not think in words. Instead you think in pictures. Therefore, visualize what you want.

•  Picture the mental image strongly and persistently to reach the creative level of your mind.

•  Do not just give it a quick glance or the mental image will register in your mind only as "wishful thinking" and not what you want to create

• There is no limitation in time and space unless you put a limit to it with your wishful thinking. If you hold a mental image, support it and have faith, and it willkeep working for you.

•  Practice patience. Do not try to "force" what you're picturing to come true. It will block the outcome of what you are trying to do.

•  Remember to picture the outcome in your mental image with corresponding feeling as though it has already happened.

•  Do not forget to "feel" what you desire.

•  Stay positive and don't give up believing in your success to create.

Source: How to Foresee and Control Your Future by Harold Sherman, Fawcett GoldMedal Books, 1970