Yoga

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What is Yoga

Wikipedia: "Yoga refers to traditional physical and mental disciplines originating in India. The word is associated with meditative practices in Hinduism, Buddhism and Jainism. Major branches of yoga in Hindu philosophy include Raja Yoga (Patanjali, meditation and positive thinking), Karma Yoga (do good), Jnana Yoga (think about yourself), Bhakti Yoga (pray to God, the Guru or to your inner self), and Hatha Yoga (body exercises and meditation)."

Yoga is a path of health, relaxation and inner happiness. We cleanse systematic our body and mind of the tensions (samskaras). This gives us inner happiness, healing and ongoing health. The body becomes healthy. The mind becomes positive. We get the properties of inner peace, inexhaustible energy, mental clarity, embracing love, joy and kindness. Yoga provides a variety of techniques. It has techniques for the body and the mind. We should practice each yoga exercise so that it works well for us. What hurts us, we omit. What is good, that we do. We can vary all yoga exercises creatively. We ask ourselves constantly: “What do I need now? What’s good for me? What triggers best my tensions?”

Yoga Philosophy

Yoga refers to traditional physical and mental disciplines originating in India. Patanjali systematized the conceptions of Yoga and set them forth on the background of the metaphysics of Samkhya. Samkhya is one of the six schools of Hindu philosophy and classical Indian philosophy. The Samkhya school is dualistic (God and nature exist). Advaita Vedanta (non-duality, only God exists) is considered to be the most influential school of Hindu philosophy. Vishishtadvaita Vedanta is a sub-school of the Vedānta. Vishishtadvaita is a non-dualistic school. It is non-dualism of the qualified whole, in which Brahman (God) alone exists, but is characterised by multiplicity. In consequence the Advaita Vedanta says that only enlightenment is important. Vishishtadvaita and Samkhya say, that Enlightenment (God) and a good wordly life is desirable. We have to work for a happy world and our own happiness. These are the two fundamental spiritual positions.

Hatha Yoga Pradipika

Hatha Yoga is a system of Yoga introduced by Yogi Swatmarama, a sage of 15th century India, and compiler of the Hatha Yoga Pradipika. In this treatise Swatmarama introduces Hatha Yoga as a way of physical purification that the body practices for higher meditation. The word Hatha is a compound of the words Ha and Tha meaning sun and moon. A Yogi has to join together sun (masculine, active) energy with the moon (feminine, receptive) energy, thus producing balance and enlightenment in an individual. Hatha Yoga is a strong practice done for healing and purification. Hatha Yoga is what most people in the Western world associate with the word “Yoga” and is most commonly practiced for mental and physical health. The most comprehensive text of Hatha Yoga is the Hatha Yoga Pradipika by Yogi Swatmarama. It includes information about shatkarma (purification), asana (postures), pranayama (subtle breath energy), chakras (centers of energy), kundalini (enlightenment energy), bandhas (energy control), kriyas (purification techniques), nadis (energy channels), and mudras (energy gestures). Traditionally, Shiva is credited with propounding Hatha Yoga. It is said that on a lonely island he gave the knowledge of Hatha Yoga to Goddess Parvati, but a fish heard the entire discourse and gave it to the fisherman and yogi Matsyendra. The fish is a symbol for the contact to your own intuitive wisdom. Matsyendra has heard Shiva and Shakti in himself. For us this means that the Hatha Yoga is an intuitive and not a dogmatic spiritual system. Each person is allowed to develop his own best way of practicing yoga.

Quotes from the Hatha Yoga Pradipika: Hail to Shiva, who expounded the knowledge of Hatha Yoga which guides us gradually to the highest peaks of Raja Yoga (enlightenment yoga, meditation and mind work). Yogi Swatmarama now explains the Hatha Yoga. Matsyendra, Goraksa and other great yogis knew about the wisdom of yoga and thanks to their benevolence Yogi Swatmarama learned it. All the great masters broke the power of death and roam as free souls in the universe. A Yogi should practice Hatha Yoga in a secluded place. He should live in a country where is peace, where are good people and where you can get food easily. The effects of yoga can be destroyed by the following six causes: too much food, too much effort, too much chatter, too extreme practicing, too much contact to other people and too much inconsistency. The following 6 causes bring quick success: courage, boldness, perseverance, good understanding, trust and seclusion. Important are: self-discipline, confidence, compassion, determination, reading, morality, wisdom, simple needs, renouncement. Whether you are young or old, skinny or sick, the one who overcomes inertia will be successful in yoga. By reading books on yoga alone, no one can attain success. Practice alone is the way that leads to success. That's for sure. Through asanas (yoga exercises) and kumbhakas (breathing exercises) the inner power awakens. Asana, kumbhakas and other techniques should be practiced until success in yoga comes. Due to the impurities of the energy channels the energy flows not through the central channel. How then can success be attained in enlightenment? Once the yogi has cleaned the energy channels through his yoga practice, he is able to direct the energy (to do Raja Yoga, Kundalini Yoga). If the dormant kundalini energy awakenes by the blessing of a Guru (inauguration, power transmission), then all the power blocks are removed. Sushumna (the center channel from the pelvic floor to the head) is the main pathway for the flow of energy. Then the mind is free from all bonds. The fear of death is defeated. The yogi whose kundalini is awakened by the grace of an enlightened master and who renounces of all activities (living in the rest) achieves effortlessly samadhi (enlightenment). Oh Parvati! Diseases are destroyed by yoga and even the death will overcome. When the mind is united with God, there is no dualism. Unceasing joy arises.

The Path to Inner Happiness

Inner tension and inner conflict occur when people prevent themselves from being at peace and from experiencing true happiness at a deeper level. This inner tension and conflict takes energy, destroys any chance for contentment, and lower one’s overall spiritual positivity. A highly tense and conflicted person tends to have negative thoughts. Love for oneself and others is blocked mentally and spiritually.

Inner conflict can mainly be traced to one’s childhood. In a conflicted society, where pressure to perform and competition is a daily reality ingrained upon its members, a tendency toward conflict and tension is passed on from parents to their children during their upbringing. Parents live out their worries, doubts, fears, aggressions, addictions, and thus influence the spiritual development of their children. Other childhood sources of learned conflict stem from television. Tension in turn then comes from professional stress, strained relationships, divorce, and more, as these children grow up to face similar challenges as their parents face or once faced.

The good news is, whenever this inner conflict builds up inside, it can also be eliminated. The bad news is this can take quite a while. Whenever tension builds over the course of several years, it will also take years to relieve. It is always worth the effort, however, to take on the challenge of curing oneself of such inner negativity. For example, illness later on in life can be avoided as a life full of peace, energy, and positivity is a healthier one.

The amount of inner peace a person possesses correlates oppositely to the amount of tension in one’s body and spirit. The lower the tension, the more positive the life force present. Every person has the potential to find absolute peace and contentment. Everyone can achieve enlightenment. The only thing standing in the way of this goal is our own tension and negativity. Once these darker feelings subside, our inner positive energy grows.

A good way to go about curing oneself of this life force robbing negativity is to practice several spiritual exercises every day. We have to live in a way that facilitates a gravitation towards the light, instead of the dark. Most people in today’s day and age are on a march in the opposite direction. They live day to day feeling egotistical and stressed out. They live their lives focused on creating more tension and end up burnt out, sick, negative, and depressed.

Tension can reside in the body and the soul. The body and the soul are connected, and in order to relieve ourselves of inner tension, we should practice spiritual exercises for both elements. Inner happiness can manifest on a deeper level only when we cleanse ourselves of this inner tension. As people are very individual, no two have the same sorts of tension and negativity. Everyone should therefore experiment with said exercises to find what is best for him or her to direct one’s path in the appropriate way for him or herself to find inner happiness. True contentment can be found as one of the enlightened. The deeper purpose of life is to reach enlightenment.

Karma Yoga

Karma Yoga is the path of all-embracing love. We reach enlightenment, if we take the happiness of our fellow man more important than our own happiness. We identify ourselves with all. We see us in all. We feel at last one with all. In this way we overcome our ego and get a unity consciousness. Ego sacrifice combined with a cosmic consciousness is the basis of enlightenment. If we train these qualities, we relax deep in our soul, because we take ourselves not so important. We visualize ourselves in all person and thus awake our Kundalini energie. Karma Yoga practised on the real way awakes our inner peace, love and happiness.

The path of all-encompassing love gives life a deeper meaning. It gives us the power to overcome barriers and burdens. When we facilitate the desire for a better world, then we grow further towards enlightenment. The secret to this wish is the connection from the inner to the outer world. We are not spiritually separated from other beings. Their happiness or lack thereof affects us. When we visualize other beings as happy, then we also feel happy. Those who foster and encourage this goal to a happy world creates positivity within. When we send light to all beings, then one day light will come through to our souls. When we do something good for the world, the world will reward us with a positive psyche. But there is a danger along the path of unconditional, all-encompassing love. We can overwhelm ourselves and work too hard and have no energy left for happiness.

A karma yogi must practice equally rooted in love and rest and balance rest with activity. A karma yogi must take care of him or herself, as it is impossible to take care of others unless the self is cared for. Furthermore, a path of exhaustion only leads to burn-out, not to enlightenment. Jesus stated, “love God and love your neighbor.” (Meaning, practice spiritually for the development of the self and help others.) Swami Shivananda declared, “love, serve, give, meditate, purify, and realize your true self.” Sai Baba said, “helping hands are holier than lips which pray.“ Those who work towards happiness for all beings are holier than the yogi who only searches for self-enlightenment. But Sai Baba also taught the balance and the connection between personal practice and all-encompassing love. He recommended six hours per day of helping the fellow man, six hours per day of meditation, six hours per day to enjoy life, and six hours of sleep. There are two great goals a human can have. He or she can seek enlightenment or work towards a happier world. At best, we combine the two. The vision of a happy world provides motivation in a life as a Yogi.

Computer Yoga

Meditation with the inner voice. Video 10 min.

Please see Computer Yoga at Wikiversity.

How to practice Yoga?

Before you opt for a particular style of yoga, you should consider what you’re looking for. Do you want strenuous exercises (stretching, muscle building, bodystiling) or relaxation (stress reduction, health, peace)? Sporting challenge you will find with Power Yoga, Iyengar Yoga and Kundalini Yoga. Relaxation you can find in the normal Hatha Yoga (Sivananda Yoga, Integral Yoga) and in the Viniyoga. Try out what is good for you (List of yoga schools). Ultimately, every yoga teacher has his personal style. Every yoga teacher has weaknesses and strengths. Learn from any yoga teacher. Find your own way to practice yoga. Take the best for you and accept in any yoga class the things that are personally not effective for you. And above all, always stay on your path of truth and accuracy. Don´t give up your mind on the door to spirituality.

The Main Practice Rules

Yoga is a path of health, relaxation and inner happiness. The ultimate goal of yoga is to live permanently in the light. We cleanse systematic our body and mind of the tensions (samskaras). This gives us inner happiness, healing and ongoing health. The body becomes healthy. The mind becomes positive. We get the properties of inner peace, inexhaustible energy, mental clarity, embracing love, joy and kindness. Yoga provides a variety of techniques (List of asanas). It has techniques for the body and the mind. We should practice each yoga exercise so, that it works well for us. What hurts us, we omit it. What is good, that we do. We can vary all yoga exercises creative. We ask ourselves constantly: “What do I need now? What’s good for me? What triggers best my tensions?” Ideal is a practice time of fifteen minutes. If you do four weeks yoga every day at a certain time, your mind gets accustomed to your daily practice. Then it is easy for you. Yoga becomes for you a simple way to preserve your health and your inner happiness.

Find your individual rhythm and your priorities. Do the breaks at the right moment and in the right track. If you do not want to spend much time for yoga, just do a little break at the end. Through the exercises you will gain experience with yoga. You learn the key techniques. You get a lot of exercise tips. After a while you'll know what is good for you. You'll find out what yoga exercises you need personally. You'll find your personal way to practice yoga. Yoga is an ongoing experiment. On the way to self-realization, you will need many different yoga practices. There are specific techniques for each stage of development. If you know the basic exercises presented here, you will find quickly in any situation the right technique.

Yoga and Breathing

Surya namaskar with breathing in and out.

Breathing in yoga is basically a natural breathing. The breath is calm and relaxed. For most people it is the best not to focus on the breath, but on the body and the postures. The breath finds on its own its optimal form. If a yoga exercise is strenuous, we breathe more calm and relaxed. We do not hold your breath. Thus we could cramp inside and block the process that releases tensions. It is better to breathe deeply in the stomach. Deep breathing is the natural way at a strenuous exercise. The body can absorb more oxygen and perform strenuous exercises with internal relaxation. Many schools of yoga teach to focus on the breath while doing the yoga postures. Sometimes even the yoga exercises are done in breathing patterns. You breathe in, go into a yoga pose, exhale and go into the next yoga pose. This is especially at the sun salutation, a series of well-known yoga practice. Yoga thus is a breathing meditation. This can be good for you. Then stick to it. But the concentration on the breathing leads to a loss of body awareness and inner relaxation. Yoga becomes ineffective. Most yoga practitioners can not concentrate on breathing and at the same time stay relaxed in the body. They are overwhelmed and tense up. The best way is to practice yoga exercises and breathing exercises separately in principle. Breathing exercises are important. We can absorb energy through respiration and resolve our tensions. Make breathing exercises in the sitting position to calm the mind.

The Best Time to Practice Yoga

Get used to a certain time for your yoga practice. At best you do every morning and evening for about 5 to 15 minutes yoga or meditation. If yoga twice a day is too much, you can practice yoga also once a day. Even once a day regularly yoga is a great asset to the health and relaxation. A daily practice is ideal for long-term tension reduction, for the maintenance of physical health and mental wellbeing. The yoga exercises in the morning will make you ready for the day. You bring your energy system in motion and go with positive mood through the day. Yoga exercises or meditation in the evening are important to resolve the tensions accumulated during the day. As a result, the recovery value of your sleep increases significantly. You recover better and have so much more from your life. Scientific studies have shown that the stress of the day is stored in the muscles. This stress is still largely present in the body in the next morning. It has not gone away. This shows the need for a regular tension reduction. Otherwise it may be that your inner stress is getting bigger over the years and causes great harm in the long term. Give yourself a shake and practice yoga or meditation every day. The time is really quite small and the effect is huge in the long term. It is important to develop self-discipline. You need it to win spiritually. When we practice yoga in the long term, it will always open up new dimensions of practice. The seemingly simple yoga exercises unfold deeper effects. We feel energy that is created with each yoga postures. Yoga is a game with energy. And at some point the energy will then flow more strongly, and we remain a long time in a yoga position with a sense of ease, peace and bliss.

The Best Motivational Tips

An important point in the daily practice of yoga is the motivation. We all have to reckon with the fact that, although we recognize that a daily yoga program in the long term has a very positive effect on our health and general well-being, we all have very little self-discipline and perseverance. We can counter it by working regularly on our motivation. First, we should never let go of our daily routine. Once we have slipped from the right path, we take up again our daily practice immediately after our period of weakness. We oppose our self-destructive thoughts through the positive thought of spiritual victory. We think about the benefits of a daily health and relaxation program. Second, it is important to make our daily yoga practice in a way, that we enjoy doing it. An important tool for this is beautiful music. If we do the yoga exercises with beautiful music, it is a lot easier. Third, we feel what is effective and good for us. We can vary our yoga exercises. We do yoga corresponding to our personal needs. A big help is to make yoga in a group. A group strengthens us to take Yoga important. The energy of the group carries us through the yoga exercises. A solid yoga group gives us great support for a continuous yoga practice. About 20% of people can keep their yoga practice alone, but 80% with a group.

The Great Treasure

Yoga is a great treasure. Yoga keeps the body flexible, strengthens our muscles, dissolves tensions in the internal organs, activates our life energy and makes our mind positive. Yoga helps us to cope our life, to preserve our health and to let the happiness grow in our world. Through yoga we can become a Buddha, a Shiva and a Goddess. Kings have given up their kingdom to gain the wealth of yoga. Yoga is so vast that it can hardly be imagined. Many people nowadays are on an intensive search for the great good fortune. They seek it in relationships, in career and consumerism. They seek happiness in the wrong place. Where they seek, they will not really find it. All external happiness is fleeting. Lasting happiness a person can find only in himself. 90% of the happiness comes from the consciousness of a person. It depends on his mental attitude, his inner qualities and his ability to think positive. This is the clear recognition of the current happiness research. The ancient yogis knew these facts for thousands of years. They have focused their lives on the realization of their inner potential. Many people exercise wrong. They practice yoga only formally (as an external form) without inner feeling. They do not resolve tensions. It is important that we practice goal-oriented, effective and with endurance. Live as a winner. God bless you.

Yoga for Beginners

Yoga for Beginners (18 min.)

Get the benefits of yoga. Learn yoga from a video with beautiful music. Relax in a few minutes with an easy yoga series. Do it as it is good for you. If you cannot do something, don't do it. The first ten minutes we learn some basic yoga exercises and the last minutes we meditate with some mantras and the muscle relaxation. If you have little time, make only the yoga exercises or only the meditation. Do yoga at least once a week so that you stay healthy and happy.

1. We lie down on our back and relax.

2. We raise the outstreched right leg and hold it in the air. Then we raise the left leg in the air and hold it.

3. We raise both legs and the head in the air. We hold it as long as possible and breath relaxed in our belly.

4. We go into the candle, raise the butt and the legs to the sky. The hands strengthen our back. We move our feet and relax a minute in the candle.

5. We lie down again and rotate the spine. We turn the pelvis to the right and the head to the left. And the other way round. We twist the spine as far as possible.

6. We turn in the prone position and raise the right outstreched leg. We hold it and breath relaxed in our belly. Then we raise the left leg and hold it in the air.

7. We put our head backwards and bring our feet as far as possible to the head. The legs are in the air and the hands lie beside the body on the ground. They support the position. We hold the Cobra, breath relaxed into the belly and move the feet.

8. We lie the head on our hands, move our feet and relax.

9. We sit cross-legged or in the heel seat. The back is straight and the belly relaxed. We think one minute the mantra "Om Shanti". We think it so fast, that all thoughts come to rest. Then we move a hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy."

10. We lie down and make the muscle relaxation. We tense the muscles of the legs and feet. We relax. We tense the muscles of the arms and hands. We relax. We tense the muscles of the head and the face. We relax. We tense the muscles of the whole body. We relax. We move the feet. We relax completely for some minutes. We go peaceful and happy our way.

---> Yoga for Beginners with pictures

Videos

Meditation with the inner voice. Video 10 min.

Dynamic Exercises

A Yoga class consists of Dynamic Exercises, Exercises in Lying and Meditation. Then you feel complete well. Find first your personal Dynamic Exercises. You cannot stretch before warming up. You need cardiovascular exercises for your health for at least 10 to 20 minutes.

Shake Meditation

Shake Meditation Yogi Nils

The Shake Meditation is a good way to quickly reduce stress and recharge with positive energy. We turn on a beautiful music, stand upright and move dynamically in the knees up and down. We can dance or go on the spot. The Shaking is a fast movement from the knees. The knees shake the body. The movement in the knees is small and fast.

Be angry. We shake all the stress of life out of us. We think the mantra, "anger". We transform all stress unto motion and liberate us as this.
Be sad. We solve our pent-up grief. We think the sentence: "I am sad because ...". We move all the sadness out of us. What makes you sad today? Think the reason several times as a mantra.
Circle the shoulders. We circle our shoulders. We move the shoulders as it is helpful for us. We solve the tension in the shoulders and the neck.
Turn the spine. We rotate into the spine left and right. We solve all the tension in the spine. The head also rotates to the sides.
Massage your body. We massage our body with a healing color. We are wrapped in a cloud of a healing energy. What healing color is good for you today? Think of the name as a mantra, "Yellow, Orange, Purple ...". Massage the healing color from head to toe in your body.
Earth you. We rub the healing color with the right and left foot on the floor. We paint a healing circle around us. When painting with our feet, we feel the earth. We think the name of the color as a mantra.
Go on shaking, move one hand and send a person light. We send the whole world light and think, "May all people be happy. May the world be happy."
Move around a few minutes as you like. Feel what you need now? Do it!

Sun Salutation

1. Visualize the sun and think, "Om"
2. Inhale and think, "Sun"
3. exhale, "Om"
4. inhale (hands at the earth ), "Sun"
5. exhale, "Om"
6. inhale, "Sun"
7. exhale, "Om"
8. inhale (hands at the earth ), "Sun"
9. exhale, "Om"
10. Circle with the arms, inhale, "Sun"
11. relax

The Sun Salutation is one of the most popular yoga series. It exists in many forms. Here is an abridged version. The secret of its potency is the combination of simple body movements with a strong visualization of light. We really see the sun in the sky. We feel how her love, light and heat radiates down on us and fills us with strength. Best we perform the Sun Salutation facing the sun, so that we can directly take the light. We make the Sun Salutation fast or slow. Normally the movements are associated with inhalation and exhalation. Do the (1 - 10) Sun Salutation 5 to 10 minutes. Then relax in lying down.

Sun = We stand upright on our yoga mat. We put the palms together in front of the heart chakra. We face the sun and think (or speak) the mantra "Om". We welcome the sun, the light and the life.
Sky = We stretch out our hands to the sky and think, "Sun." We breathe in.
Earth = We bow the straight upper body down, hands lay next to the feet on the ground and think, "Om". The crown chakra shows to the feet. Thus, the root chakra is activated (earth energy). We breathe out.
Step backwards = We put a foot wide backwards and stretch our face back up to the sun. We breathe in and think, "Sun." Our hands are beside our feet.
Dog (mountain) = We also put the other foot back. We breathe out and push our butt up to the sky. The head points to the feet, "Om".
Cobra = We move our pelvis to the ground and stretch our head back and up to the sun. The two legs are on the ground, we push the upper body with our arms up, and the back hanging down relaxed. We breathe in and think, "Sun."
Dog (mountain) = We strech again the butt to the sky, the head shows to the feet. We breathe out and think, "Om".
Step forward = We put a foot forward between the hands. The head rises again to the sun. We breathe in: "Sun".
Earth = Feet between our hands, the butt to the sky, head to the ground, breathe out, and think, "Om".
Circle with the arms = We get up and make a big circle around us with our arms. We visualize the unity of the cosmos, breathe in and think, "Sun."
Relax = We lie down, move our feet, stop one minute all thoughts and then relax.

Yoga-Walking

Yoga Walking is enlightenment while walking. This is the ultimate kick! This is health training, stress reduction and inner happiness in one. Yoga Walking is your daily pilgrimage into the light. If you really pilgrimage, the pilgrimage will you turn into a goddess of happiness. Go first rather quickly (power walking) and at the end rather slowly (slow walking). You can also go at home on the spot (10 minutes to music) or in a gym (treadmill).

When walking stomp your anger into the ground. Let all the pent-up anger out. Think the mantra "Anger, Anger, Anger ..." What annoyed you today? Free yourself! Solve then when walking your sadness. Feel in your sadness inside. What makes you sad today? Think several times the mantra: "I'm sad because ..."
Shoulders rotate. Solve the tension in your shoulders and your neck. In what way do you have to move the shoulders so that you achieve a good effect?
Spine rotation. Turn yourself when walking several times in the spine to the right and to the left. Also turn the head with.
Massage a healing color from head to foot in your body, and think the color name as a mantra. What color do you need now? "Orange, blue, gold, pink ..."
Concentrate when walking on the ground. Feel the earth. Think the mantra "Earth" and breathe a minute into your feet.
Move one hand and send a person a positive sentence. What do you want to say to him today? Think the phrase several times as a mantra. Send light to the world and think: "May all beings be happy. May the world be happy."
Imagine the numbers 1 to 20 in the head, chest, abdomen, legs, feet, and in the ground (beneath the feet). Solve so every day quickly and effectively the tensions in all major areas of the body.
Visualize a beautiful sun in the sky and clothe yourself with a golden ray of sunshine. Fill you with light and think many times the word "Light" as a mantra.
Stop all thoughts. Move five minutes when walking all the stress out of you, until your mind becomes calm.
Walk freely. Let all thoughts come and go as they want. Go the way you feel you want to do. Enjoy it. Observe how your mind becomes slowly positive. You are now back from your pilgrimage into the light. You did an important fact for your physical health and your mental well-being. Keep your happiness. The light will accompany you through your whole day.

Five Tibetan Rites

The Five Tibetan Rites are well suited as morning activation. They clean our chakras and give us inner strength. They get our blood circulation moving and strengthen our muscles. It takes only about 5 to 10 minutes. The Five Tibetans presented in a modified form. Instead of the knee stand we make the windmill. The leg lifting is practiced in a back-friendly form. The sixth Tibetan (abdomen tightening, breath holding) is replaced by a sitting meditation.

Circle = We are running a minute on tiptoe on the spot, turn us in a circle (around our own axis, the spine) and shake our arms. We can turn around the right or left. While circling around, we visualize a cloud of light around us and think the word "light" as a mantra. If we become dizzy, we turn more slowly. We then massage the light in the whole body and think the mantra "light, light, light ..."
Windmill = In triangle stand (feet apart) we bow forwards with a straight spine. We extend our arms out to the sides and turn ten times in the spine backwards and forwards. The hand points to the opposite foot. We think the numbers 1 to 10 in our body.
Mountain and valley = We go forward in the push-up on the floor and stretch our butt up. We alternate between mountain (dog) and valley (push-up) back and forwards. We visualize a cloud of light around us and think the numbers from 1 to 10 as a mantra. The head goes in the valley position to the back and in the mountain position to the earth.
Pelvis up and down = We rotate into a sitting position, support us with our hands behind the back on the ground and push the pelvis forward up into the air. We stand backwards on the hands and the feet. We form a rectangular table with the body. We move our pelvis back to earth. We go ten times with the pelvis between the earth and the air back and forwards. The head goes forwards (table position) and back. We visualize light around us and count the numbers from 1 to 10.
Leg lifting = We sit on the ground and support us from behind our back with the elbows on the ground. The legs lie outstretched on the earth. We move the stretched right leg ten times up and down. Then we lift the left leg ten times. We visualize light around us and think the numbers from 1 to 10 in each leg.
Meditation = We sit in the meditation position (cross-legged or heel seat) and put the hands in the lap. The back is straight and the belly relaxed. We move a hand in blessing and think, "I send light to ... May all people be happy. May the world be happy." We span a minute the abdominal and pelvic muscles, and stop all thinking. We relax. We lie down for a minute.

Locomotive

The steam locomotive activates our Kundalini energy. It gives us inner strength. We can do it in running or going. Some people love it rather quickly and some slowly. For the duration of yoga practices, there are two principles: We do each exercise as long as it is good for us. If in doubt we make any yoga exercise for a minute.

Steam locomotive = We run on tiptoe on the spot. We feel the ground beneath our feet. The arms we move as two steam piston forward and back. The hands are clenched into fists. We breathe loud as a steam locomotive quickly and deeply from the belly. We breathe through the mouth and make noises like a steam locomotive. We first run a little on the spot and then turn us around our own axis (the spine). Depending on our intuition, we can turn around the right or left. We begin with a slow turning. Later we turn on the dizzy limit. Thus, the energy moves into our midst. She pulls into our center and strengthens our self. If we become too dizzy, we turn more slowly. We should not stop quickly. This increases the dizziness. It is better to slowly untwist and then walk a little on the place. While circling, we visualize a cloud of energy around us and think the word "Cloud" as a mantra.
Bend forward = We stand in the triangle (feet wide apart). The hands are together behind our back. The arms are stretched and pulled upwards. In the triangle we bend with the torso forward. We breathe relaxed into this position. The knees should be slightly buckled.
Candle = We lie on the back and go into the candle. We stretch our legs up, move the toes and think the mantra "Light." We visualize the sun in the sky above us and fill us with light. We can also meditate in rest one minute in the candle.
Meditation = We roll off from the candle in the medition seat (cross-legged, heel seat or chair). The hands are placed in the lap or on the legs. We breathe in the belly and think one minute while breathing the mantra "Om".
Relaxation = We lie down. We move a little our feet and then stop a minute every thought. We relax a minute.

Videos

Kundalini Meditation. Video 10 min.

Basic Yoga Series

Basic Yoga Series (15 min.)

Yoga provides a variety of techniques (List of asanas). It has techniques for the body and the mind. We should practice each yoga exercise so, that it works well for us. What hurts us, we omit it. What is good, that we do. We can vary all yoga exercises creative. We ask ourselves constantly: “What do I need now? What’s good for me? What triggers best my tensions?” Find your individual rhythm and your priorities. Do the breaks at the right moment and in the right track. If you do not want to spend much time for yoga, just do a little break at the end. Through the exercises you will gain experience with yoga. You learn the key techniques. You get a lot of exercise tips. After a while you'll know what is good for you. You'll find out what yoga exercises you need personally. You'll find your personal way to practice yoga. Yoga is an ongoing experiment. On the way to self-realization, you will need many different yoga practices. There are specific techniques for each stage of development. If you know the basic exercises presented here, you will find quickly in any situation the right technique.

Basic Yoga Series

The Basic Yoga Series takes about 10 to 20 minutes. Decide how much time you want to invest every day in your path of yoga. Practice the Basic Yoga Series so that it is good for you. Make small relaxation breaks between the exercises, if it is helpful for you. In a yoga group, there is basically after each exercise a short break. At home you can relax at the end of the series. The relaxation at the end is important because most of the tensions resolve there and we get into a good mood.

1. Cycling = We lie on our back on the yoga mat (blanket). We are raising the head, arms and legs. We move the arms and legs like riding a bicycle. We think the mantra "Cycling". We move to the left and right side.

2. Pelvic rotation = We lie down outstreched on the floor. The arms surround the head. We rotate the pelvis to the left and head to the right. And vice versa. We focus on the spine. We do this gently several times, so that we solve well the tensions in the spine.

3. Candle = From the supine position, we stretch the legs to the sky and prop up us on the back with our hands. We move the legs, such as cycling and think the mantra "Candle".

4. Swing = We roll gently from the candle in the supine position and pull our knees toward our chest. We embrace our legs and relax rocking from side to side. It is as if we swing lovingly a little kid.

5. Arm-leg raising = We turn around and lie on our stomach. We lift the right arm and the left leg stretched as far as possible. We then lift the left arm and right leg. We do this several times and count the numbers from 1 to 20 in the body.

6. Pelvic rotation = In the prone position we lie our head on the hands and turn with our breath several times the pelvis relaxed to the left and right. We focus on the spine and twist as much as possible.

7. Feet = We stay relaxed in the prone position and move softly our feet. The head rests on the hands. We focus on the feet and move it relaxed and gently on our way.

8. Meditation = We rise up in a sitting position (heel seat or cross-legged) and put the hands in our lap (or on the legs). The back is straight and the belly relaxed. We think the mantra "Om Shanti" until our mind comes to rest.

9. Blessing = We move our hand and think, "I send light to (name). May all people be happy. May the world be happy."

10. Relaxation = We lie down comfortably and relax. First we stop one minute every thought, focus on the feet and move it gently. Then we relax for a few minutes completely.

---> Basic Yoga Series with pictures

Dynamic Mantra Yoga

Dynamic Mantra Yoga (20 min.)

The dynamic Mantra Yoga is a quick way to relaxation, health and happiness. We connect dynamic yoga exercises with mantras (positive words). We resolve systematically the tensions in all parts of the body. By this we get health and happiness. We become happy out of ourselves. Learn it in an easy way with the video. It is good for beginners and advanced. This yoga series lasts 20 minutes. The first ten minutes we make the dynamic exercises and the second 10 minutes we meditate. Do yoga as it is good for you.

1. Cycling = We lie on our back on the yoga mat (blanket). We raise the head, arms and legs. We move the arms and legs like riding a bicycle. We think the mantra "Cycling". We move to the left and right side.

2. Butt knocking = We turn onto the back, put our feet on the ground near the butt and knock a minute dynamic with the butt up and down on the ground. We work all our stress and aggressions out. We focus on our body. We lift the butt while knocking so much in the air, that we resolve the tensions in the upper body.

3. Feet and fist stomping = Move all your anger out and think the mantra "Anger".

4. Candle = We go into the candle, straighten both legs to the sky and support us with our hands at the back. We think the mantra "Candle".

5. Spine rotation = Lie down on your back. Move your pelvis to the left and your head to the right side. Both to the other side. Twist on this way several times your spine. Feel the spine. Move your feet and rotate the spine. Resolve all tension in your spine.

6. Arm-leg raising = We turn around and lie on our stomach. We lift the right arm and the left leg stretched as far as possible. We then lift the left arm and right leg. We do this several times and count the numbers from 1 to 20 in the body.

7. Up and down = Sit in the heel seat, raise your hands up to the sky, visualize a beautiful sun and think the mantra "Light". Bow forward in the heel seat, bring the light to the earth and think "Light". Do this several times. Finally put your hands behind your back and bring it together with your arms extended upward. This relaxes the chest.

8. Meditation seat = We rise up in a sitting position (heel seat or cross-legged). a) Move a hand in blessing: "I send light to (name). May all people be happy. May the world be happy." b) Think a minute the mantra "Om Shanti".

9. Meditation in lying = a) Count the nummers 1 to 20 in the head, chest, belly, legs and feet. b) Tense and relax twice all muscles. c) Move your feet. d) Relax some minutes completely.

10. Get up and think the mantra: "Om all enlightened Masters. Om inner wisdom. Please guide and help me on my way."

Computer Yoga

Computer Yoga (sitting, 9 min.)

Don´t work too much. Don´t rest too much. Find your personal balance. Stay healthy and happy. Do every day some spiritual exercises. Do Computer Yoga every day. It is very easy. Relax in a few minutes. Go positiv through your life.

1. Move your head and think the mantra 5 to 10 times "Om" in your head. Turn your head left and right. Forward and backward.

2. Move your shoulders, so that all tensions resolve. What is the best way for you? Move forward, and another way round. Move with your elbows and think "Om, Om, Om..." And another way round. Om..

3. Move your spine to the right and left side. The head also. Think "Om , Om, Om.. " in your spine.

4. Move your feet on the ground. Say "Om" in your belly, in your legs, in your feet and in the earth. Concentrate on the whole earth and think the mantra "Earth".

5. Massage your body from head to feet. Put your hands over your head together, rub the palms, visualize the sky above you and say the mantra "Heaven". The light comes down and you massage the light into your face, your eyes, your ears, your whole body and think "Light, Light..." Fill yourself with light. Move your feet, fill light into the earth and think, "Light ..."

6. Move your hand and send light so your people, "I send light to ... May all people be happy. May all the world be happy."

7. Rub your palm together, think on the enlightened masters and say, "Om all enlightened masters, please help me on my way." Now you can ask a question. Think about your life. What are your goals? What is your way? Hear the answer within you. Feel the answer inside. What is the answer?

8. Put your hands on your legs or your belly. Make your mind calm and think the mantra "Om" in your head, your thorax, your belly, your legs, feet, in the earth and in the whole cosmos. "Om Om Om Shanti Om Peace Om Peace Om Shanti Om Peace ..."

9. Stop one minute all your thinking. Sit only there. Don´t think.

10. What do you have to take in your life? Take it. What is your positive sentence now? What helps you to go positive through your day and your life? "My positive sentence is: I am optimistic. I go my way optimistic."

Creative Hatha Yoga

In the Western world we have relaxation yoga, power yoga, stretch yoga, meditation yoga and different kinds of spiritual yoga. Creative Hatha Yoga works with all of these techniques. Most western yogis first learn one special yoga way and then they practice creative yoga. Whatever you choose to do, the main point is to follow your own wisdom, to feel what you need and to find your personal yoga practice. The Creative Hatha Yoga is a way of spontaneously and creatively develop the currently useful yoga exercises. Listen to the voice of your inner wisdom and feel in your body. What exercises do you need right now? How you must practice it, so that your inner tensions dissolve, that your Kundalini energy awakes and you get in a state of happiness and well-being? Try different yoga exercises. Feel what is good for you. Developed your personal yoga series.

Watch the video (Creative Hatha Yoga). The video is in german language, but you can understand it, when you read the following text.

1. Circle = We start with the shaking. We run on tiptoe on the spot and shake the body. We turn around. We massage light in the whole body and think the mantra ”Light, Light, Light … “

2. Cobra = We slowly bow forward. We lay on the ground. We base our head on the hands. We highlight the knees slightly and swing the feet back and forth. We count in the kidneys the numbers 1 to 20.

3. Pelvic rotation = We lay with our head on the hands and relax. We rotate the basin far to the left and right, back and forth. We focus on the spine.

4. Feet = We move the feet and toes slightly. We circle the feet over the ground. We feel the feet. Relax.

5. Massage = We come up and kneel down on the heels. We turn in the spine to the right. The head is also turning. We turn to the left. The head is also turning. We massage the body from top to bottom. We rub all the stress and tension out.

6. Earth rubbing = We bend forward in the heel seat. We rub the ground with our hands and think the mantra “Earth”. We draw with our hands a circle of light on the earth around us. We sit in the circle of light. What color has the circle of light? Yellow, orange, blue, gold?

7. Cycling = We turn around and lay on our backs. We move with the feet a bike ride. We lay our hands on the belly, lift the head, the legs turn to the right and left. The head always shows in the opposite direction.

8. Shoulder stand (Sarvangasana) = We go into the candle. The feet points to the sky. We base with our hands up at the back. We go on riding a bike with our feet, see the light around us, thinking the mantra “Light” and turn our head slightly to the left and right.

9. Blessing = We gently roll down from the candle into our meditation seat (cross legged). We move a hand in blessing and think, “I send light to (name). May all people be happy. May the world be happy.”

10. Meditation (Shavasana) = We lie down on the back. We lay our hands on the belly. We move the feet and toes. We think “Om” in the body, legs and feet, “Om, Om, Om ..” We send all people over the world our “Om”. We feel the cosmos. We feel one with our world. Everything is fine the way it is. We do not have to be perfect. We rest until we feel well. Then we slowly come back. We stretch and loll us. We are back and in a positive mood.

Video Creative Hatha Yoga (germ., 6 min.)

Fitness Yoga

Fitness Yoga (10 min.)

Fitness Yoga is a dynamic form of yoga. We can eliminate our stress after work and recharge us with positive energy. In 10 minutes we are fit again.

1. Shake Meditation = We make five minutes the Shake Meditation and move out all the accumulated stress: Dissolve your anger (think the mantra, "anger"). Dissolve your grief ("I'm sad because ..."). Circle your shoulders. Twist your spine. Massage your body. Rub the earth with your feet.

2. Windmill = In triangle stand (feet apart) we bow forwards with a straight spine. We extend our arms out to the sides and turn ten times in the spine backwards and forwards. The hand points to the opposite foot. We think the numbers 1 to 20 in our body.

3. Pushups = We do ten pushups. We count as a mantra in the body the numbers 1 to 20.

4. Arm-leg raising = We turn around and lie on our stomach. We lift the right arm and the left leg stretched as far as possible. We then lift the left arm and right leg. We do this several times and count the numbers from 1 to 20 in the body.

5. Pelvic rotation = We lie our head on the hands and turn with our breath several times the pelvis relaxed to the left and right. We focus on the spine and twist as much as possible.

6. Butt knocking = We turn onto the back, put our feet on the ground near the butt and knock a minute dynamic with the butt up and down on the ground. We work all our stress and aggressions out. We focus on our body. We lift the butt while knocking so much in the air, that we resolve the tensions in the upper body.

7. Abdominal muscle training = We put our hands together behind your head and pull thirty times the head to the knees. The knees are bent and move to the head. We move our upper body 10 times in the middle high, 10 times to the right and 10 times to the left side. We count in the body of the numbers 1 to 30.

8. Candle = We go into the candle, straighten both legs to the sky and support us with our hands at the back. We breathe one minute relaxed into the body.

9. Meditation = We rise up in a sitting position (heel seat or cross-legged) and put the hands in our lap (or on the legs). The back is straight and the belly relaxed. We think the mantra "Om Shanti" until our mind comes to rest. We move our hand and think, "I send light to (name). May all people be happy. May the world be happy."

10. Relaxation = We lie down comfortably and relax. First we stop one minute every thought, focus on the feet and move it gently. Then we relax for a few minutes completely.

Kids Yoga

The greatest gift we can give our children is a spiritual education. If we teach our children positive values, they will be able to lead a happy and successful life. If we bring them close to inner happiness as the center of life, one day they will find their own way to get there.

1. Sun = We stand in a circle and put our hands together in front of the heart chakra. We bow to each other and think, "We welcome the sun."

2. Sky = We raise our arms to the sky and stand on the tip toe. "We welcome the sky."

3. Moon = We stand like a moon, bow to the left and then to the right side in the hips, and move the outer arm over our head. "We welcome the moon."

4. Stars = We make big circles with our arms, visualize the entire cosmos full of stars and think, "We welcome the stars."

5. All children = We're turn ourselves with outstretched arms in the spine left and right, see the children around us and say, "We welcome all children."

6. Grass = We bow the upper body forwards and rub with our hands in circles the earth, "We welcome the grass."

7. Fun = We stand again up straight, put one foot on the opposite knee, standing on one leg like a yogi and shout: "This is fun." For this we applaud vigorously with the hands, until we have all the good mood.

Yoga Series against Anxiety

Fears are part of our time. Many people have fears. Anxiety is caused by work pressure, violence and movies on TV. Yoga can help to overcome fears by relieving inner tensions, calming the mind and generate positive thoughts. Yoga gives us the strength to overcome anxiety provoking situations. Yoga makes us inwardly and outwardly strong. If you get enlightened, all fears vanish. Face it.

1. Anger = We lie on our back and put our feet on the bottom near the butt. Our knees are upright. The head is on the earth. We pound our fists on the ground and stomp our anger alternately with our feet in the ground. We solve all the pent-up anger. To whom or what are you angry today?

2. Butt Knocking = We knock a minute dynamic with the butt up and down on the ground. We work all our stress and aggressions out. We focus on our body. We lift the butt while knocking so much in the air, that we resolve the tensions in the upper body.

3. Bridge = We put in the supine position our arms around the head and press the pelvis as much as possible upwards. The shoulders and the head rest on the floor. We make large circles with our pelvis in the air. First ten times left and then ten times right around. We visualize water and think the mantra "Water".

4. Candle = We go into the candle, straighten both legs to the sky and support us with our hands at the back. We breathe one minute relaxed into the body.

5. Meditation Posture = We're rolling out of the candle into the heel seat (or cross legged). We stretch our arms to the sky. We breathe in. Then we bow before us and put the hands on the floor. We breathe out. This exercise we do several times and count the numbers 1 to 20 in the body.

6. Blessing = In our meditation seat we move a hand in blessing and think, "I send light to (name). May all people be happy. May the world be happy." We then think the mantra "Light" and send light a) to our friends b) to our enemies c) to ourselves. We massage the light into our body.

7. Meditation = We sit in the meditation position (cross-legged or heel seat) and put the hands in the lap. The back is straight and the belly relaxed. We stop one minute every thought. Then we remain in meditation, thoughts can come and go as they please. All feelings of anger, fear and grief appear and dissolve by themselves.

8. Forward = Forward with optimism.

See also: Video Yoga for Anxiety from Sue, Video Yoga for Anxiety Ekhart Yoga, Yoga for Anxiety (Video from Amy), Video Tara Stiles

yoga-poses-anxiety-depression, Yoga for Anxiety and Panic Attacks, Yoga Therapy for Anxiety

Yoga Stretching

Yoga stretching strengthens the agility of the body. By stretching, combined with a relaxed concentration on the body, the tensions in the muscles is released. See also the video BEGINNING YOGA FOR STRETCH AND STRENGTH (10 min.).

1. Plier = In standing or sitting. We stretch our legs forward. The hands grasp the feet. We pull the head as far as possible to the feet. We move the feet gently back and forth. We send light from the head to our feet and think: "Light, light, light."

2. Butterfly = In sitting. We pull the feet to the body, put the soles of our feet together, grasp the feet and stretch the knee sideways to the ground. The back is straight. We move the knee like a butterfly gently up and down. We think the numbers from 1 to 20 in the legs.

3. Spine = We sit cross-legged. The spine is straight. We rotate several times in the spine. The head spins also. The eyes look left and right to the horizon. What do we see there?

4. Blessing = We move a hand in blessing and think: "I send light to ... (name). May all people be happy. May the world be happy."

5. Meditation = The back is straight and the head upright. The hands lie in the lap. We stop one minute every thougt. We relax.

Yoga with Meditation

101. Yoga with meditation is slowly and quietly. The various yoga postures activate our chakras (inner energy channels) and load us with good energy. Meditation while the yoga exercises brings our minds to rest. We meditate on each yoga posture 1 to 3 minutes. We feel how each yoga posture forms a specific energy field (aura field) around the body. Through the creation of certain energy fields, we clean our body and mind of tensions. It is helpful, if we can feel the spiritual energy. But it is not necessary. It is enough to concentrate relaxed on our body and the postures. We take breaks as needed between the yoga exercises.

1. Leg raising = We lie on our back and lift a minute the stretched right leg. We meditate on the right leg. The toes point to the head. The head rests on the ground. We set off and lift the stretched left leg as far as possible. The toes point to the head. We meditate for one minute on the left leg. The arms lie relaxed at the sides.

2. Two-leg raising = In the supine position we lift up both legs. The toes point to the head. We raise our head towards the feet. We send a light beam from the toes to the head and think the mantra "Light". We breathe in the stomach. We meditate one minute on the posture.

3. Candle = We go into the candle, straighten both legs to the sky and support us with our hands from the back. We breathe one minutes relaxed into the body.

4. Feet = We roll from the candle again in the supine position, stretch our legs, put our hands on the belly and move gently our feet. We stop our mind and focus a minute on our belly.

5. Cobra = We turn on our stomach and lift as far as possible a minute the upper body with our back muscles. The head is in the back, the hands are placed laterally from the body on the floor. We breathe relaxed into the cobra. We send a beam of light from the head down the back and think "Light".

6. Locust = We set off the head and lift the right leg stretched as far as possible in the air. We meditate one minute on the leg. We lift the left leg for a minute and concentrate relaxed on it.

7. Cobra with feet to head = We raise like in the cobra the upper body and head. The hands are placed laterally from the body on the floor. In addition, we now lift both legs and bring the feet as close as possible to the head. We breathe relaxed in the stomach and hold the position for a minute. We send a beam of light from the feet to the head and think the mantra "Light".

8. Pelvic rotation = In the prone position we lie our head on the hands and turn with our breath several times the pelvis relaxed to the left and right. We focus on the spine and twist as much as possible.

9. Meditation = The back is straight, the head upright, and we relax the belly. The hands lie in the lap. We circulate light in the head, in the whole body, in the legs, feet, arms and hands. At the same time we think the mantra "light, light, light". We visualize in the earth a small star (dot of light). The star circulate in the earth and we think, "Earth". Then we let the star circulate in the sky above us, around our body and in our body. Thereby we think the mantra "Star, Star, Star." We rub in circles with one hand our stomach and the star comes to rest.

10. Relaxation = We lie down or sit in a comfortable position and move gently our feet. We stop one minute all thoughts. Then we relax completely. Go your way positive. Take things as they are. Concentrate on your goals. Work for a world of love, peace and happiness. Move a hand, send all people light and think, "I send light to (name). May all people be happy. May the world be happy."

Yoga with Positive Thinking

Yoga with Positive Thinking, Video 10 min.

Yoga with positive thinking is very helpful for many people. It allows one to quickly overcome negative tendencies and reach a happy and healthy life. Positive thinking and daily meditation are the two basic techniques of enlightenment. All the negative characteristics are ultimately based on attachment (to external pleasures, other people, to his ego) or rejection (of suffering situations, pain). If we accept the suffering in our lifes and let go of our worldly desires and longings, the tensions in our minds resolve. Our inner happiness creates a positiv feeling of life. We get into a life in the light (in a paradise view of life). The main way to overcome the negative qualities is to focus on the positive qualities of wisdom, self-discipline, peace, love and happiness.

1. Go = Jog on the spot, with your arms moving by your side. Visualize light, turn around and think, "I go the positive way."

2. Windmill = Straddle your legs apart, bow forward, turn like a windmill into the spinal column and think: "My goal is ...".

3. Frog = Bring your feet together. Bow your upper body forward. Push yourself up with your hands on the floor and move your buttocks down in a crouch and back up in the air. The head goes up to the sky and down to the earth. Practice the frog several times and think: "I have strength and endurance."

4. Arm-leg raising = Lie down on your stomach. Raise your left arm and right leg. Bring both back to the earth and lift the right arm and the left leg. Do this several times. Think, "I take things the way they are."

5. Upper body raising = Lie in the prone position, with your hands on the floor and repeatedly press the upper body up and down. The head goes to the neck and forward. While breathing in and out, think, "I let go of my false desires."

6. Pelvic rotation = In the prone position, turn your pelvis to the right and then to the left. Your head must lie on your hands. Think, "I am sad because ...".

7. Feet = Get your feet moving in the prone position. The head lies relaxed on your hands. Think, "I forgive... (my partner / parents / the cosmos / God), that he/she...". Whom do you want to forgive today? Think these words until a feeling of sadness arises in you, of letting go and forgiveness.

8. Cycling = Turn on your back, lift your head and move your arms and legs. Think, "My positive thought today is....".

9. Candle = Stretch your legs to the sky. Your hands support you at the back. Visualize the sky, move your feet and think many times the mantra "Optimism".

10. Meditation = Roll from the candle into your meditation seat (cross-legged or heel seat). Put your hands in your lap. The back is straight and the stomach is relaxed. Move one hand and wrap them and think, "I send light to ... May all people be happy. May the world be happy." Stop all your thoughts for a minute. Relax.

Office Yoga

Today's professional life is marked by a lot of stress and strain. The Office Yoga helps us to preserve our health and inner happiness.

1. Stretch = We put our hands together, turn up the palms outside and stretch our hands pleasurably over the head. We keep our hands above the head and breathe several times deeply in and out.

2. Right and left stretch = We stretch the right and left side of the body. We continue to hold the hands over the head and breathe several times in the stretched side of our body.

3. Spine rotation = We continue to hold the outstretched hands above our head. We turn the spine several times to the right and to the left side.

4. Elbow circles = We lay the hands on the shoulders and make dynamic circles with the elbows. We resolve the tension in the shoulders and neck. We feel that movement we need and what is good for us. We make small and large circles.

5. Head moving = We lay our hands on the legs. We stretch the head backwards, to the right side, to the left side and let him hang forward. Each time we breathe relaxed in and out.

6. Massage = We rub the eyes and face, so that we can see clearly again. We visualize a color of healing and massage it from head to foot on our body. What is your healing color today? We think the name of our color as a mantra: "orange, blue, gold, pink ...". We bow down and rub also the ground.

7. Meditation = We put the hands in our lap, thinking the mantra: "I am a Buddha (Shiva, Goddess) of the rest. I live in the rest. I go the way of rest." Then we move a hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy."

8. Little Bird = We rub our feet on the ground, visualize ourselves as a tree with roots, trunk, leaves and crown. Thereby we think as mantra: "Tree." We let the roots grow deep into the earth and think our mantra until we are well rooted in the earth. A little bird comes flying, sits on the tree and gives us a positive sentence. What is your bird? What does he say to you?

Three Abdominal Exercises

We lay our hands on the legs. The back is straight. The belly is relaxed.

1. Pelvic floor = We tense the pelvic muscles, stop our breath, think the numbers 1 to 20 in the pelvis and move the toes. Then we relax the pelvis.

2. Belly = We move the abdominal muscels to the spine, exhale, stop the breath, think in the belly 1 to 20 and move the toes. We relax.

3. Chest = We draw the belly in the chest, exhale, hold our breath, think in the chest the numbers 1 to 20 and move the toes. We relax.

4. Spine = We tense again the pelvic muscles, pull our stomach in the chest, hold our breath and turn us several times in the spine to the right and left. We also rotate the head. We think the numbers 1-20 in the body. We relax.

5. Healing = We rub our hands in front of the heart chakra and ask the enlightened Masters (God) for help. "Om all enlightened Masters. Om inner wisdom. Please guide and help me on my way." We now can make a question of healing. We hear the answer inside. What is your problem? What is your healing question? What is the answer of your inner wisdom? What solves the problem?

6. Healing salve = We visualize a healing salve in our hands, think her color as a mantra and rub it into our whole body. We massage the ointment especially on our sick body areas. What is your color of healing? Rub it for so long in the diseased area of the body, until it has absorbed all the healing energy.

7. Blessing = We rub with our feet the earth, move a hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy." We relax. Feel into your body. How do you feel now? Feel the relaxation and well-being in you.

Bones Meditation

This meditation strengthens our life force. It heals our internal organs, we center us in our body and get the power to act positively.

1. Moving = We make faces, move our head, shoulders, arms, hands, legs and feet. We turn in the spine backwards and forwards. We relax.

2. Internal organs = We visualize our brain and think several times the mantra "brain." We think the mantra "brain" until we feel that our brain is well filled with healing energy. We also visualize successively all other internal organs and think their name as mantra: "Lungs, stomach, intestines, bladder, kidneys (right and left at the back), liver (front right), spleen (front left), solar plexus, heart." In conclusion, we visualize all the organs at once and think several times: "All internal organs".

3. Bones = We visualize one after another all bones and think at least twice: "Skull, spine, chest bones, arm bones, hand bones, pelvis, leg bones, feet bones, skeleton." So that we can feel the individual bones better, we move them easily. Finally, we visualize all the bones together and revolve light around us. We think the mantra "light."

4. Sun = We see a beautiful sun in our belly. We think the mantra "Sun" and thereby radiate light in our body. The sunlight becomes stronger and fills the entire universe around us with light. We move our arms and think the mantra "Stars". We see the whole universe full of stars and light.

5. Stop = We stop all thoughts. We bring our mind to rest. We relax. If we have meditated enough, we return slowly. How do you feel now? Feel the relaxation and well-being in you.

Switch Breathing

Alternate nostril breathing is an important yoga technique. It brings us into the inner balance. In the body there are three main energy channels: the left (Ida, moon, peace), the right (pingala, sun, activity) and the central energy channel (sushumna, Kundalini channel). If we have filled the left and the right channels with prana, increases the Kundalini energy by its own in the central channel. Then appears peace, happiness and inner strength.

1. Bellows breathing = We place one hand on your stomach and practice a minute bellows breathing. We breathe at a higher speed with the abdominal muscles and fill our body with spiritual energy (prana, light).

2. Switch breathing = We press our thumb on the right nostril and breathe with the bellows breathing through the left nostril, move the left toes and count from 1 to 20 in the body. We press with your index finger (middle finger, ring finger) on the left nostril and breathe with the bellows breathing through the right nostril, move the right toes and count 1-20 in the body. Then we switch back and forth between the left and right nostril and forth, count the numbers, until a feeling of inner peace and harmony is created.

3. Pelvic Floor = We tense the pelvic floor, count there are the numbers 1 to 20 and move the toes of both feet. We relax.

4. Circles with the upper body = We put the hands on our knees and circle with a straight upper body several times to the left. We tense the pelvic floor and visualize a large sea around us. We think the mantra "Water". Then we revolve several times in the other direction and think again the mantra "Water". We relax the pelvic floor.

5. "Om" in the belly = We put our hands together in her lap, think a minute the mantra "Om" in our belly, breathe into the belly and move the toes. We stop a minute every thought. We relax.

Goddess Yoga

Goddess Yoga means to pray to the Goddess, visualize the Goddess, identify with the Goddess and realize the Goddess within oneself. To visualize and to meditate on the Goddess awakes the energy of healing, happiness and enlightenment (kundalini energy). The four main Goddesses in Yoga are Durga (the Goddess of power on a tiger), Kali (the black Goddess with a sword), Sarasvati (the white Goddess with a book) and Lakshmi (the Goddess of luck with giver hands). They embody the four properties strength, peace, wisdom and love. If we want to be happy in our lives, we need all these four properties. The Goddess Yoga is the highest form of Yoga. With him we can awaken the kundalini energy (the inner happiness). We can quickly get into the light. Important in Goddess Yoga is, that we are always in touch with ourselves and our inner wisdom. We should never practice formally (without internal involvement). We should find creativity in our personal form of Goddess Yoga.

1. Durga Durga is the Goddess of power. She rides on a tiger (or lion). She has the force of a tiger within herself. What she decides to be her goal, she reaches it. She is a winner. She has many weapons around her, meaning, that she uses creative methods to reach her goals. We shake both fists near our head and think the word "power", until we feel the power of Durga in us. What are the goals in your life? In which way you can reach them? "My goal is ... My way to be victorious is ..."

2. The black Goddess Kali has a sword. She is able to sacrifice her ego and thus to get peace in her mind. We put our hands in the lap. We rub the earth with the feet, we feel the ground and think: "I let go of my false desires. I take the things as they are."

3. Sarasvati is the Goddess of wisdom and creativity. She holds a book and a rosary in her hands. She roots herself in the holy books and in her own wisdom. What is your wisdom today? Track the index finger beside the head to the sky, move it a little and think, "Wisdom is ... Unwisdom is ..."

4. Lakshmi is the Goddess of luck and happiness. Beside her head are two flowers. She sees the beauty in her live. She recognizes her world as a paradise. She is enlightened and has a paradise view of the cosmos. In her lap she holds a pitcher full of gold pieces. She has inner and outer wealth and spend it to her followers. What is your wealth? Recognize yourself as the Goddess of wealth. Rub your hands on your belly and think the mantra: "The wealth in my life is... I am grateful for ... "

5. Be a mother of the earth. Consider all beings as your children. Identify yourself with them. Wish them luck and happiness. You are now Lakshmi with the giver hands. Move your hands and think, "I send light to ... May all people be happy. May the world be happy ."

Kundalini Yoga

We activate with the star circling the Kundalini energy and then meditate with the Shambhavi Mudra on the light within us. We thus get quickly inner peace and happiness. Sitting in the Shambhavi meditation the light flows more and more into us. The bliss grows more and more. The Shambhavi Mudra is Shivas main meditation. It is the easiest way to stay in the light (in Sat-Chid-Anananda).

1. Earth = We visualize a bright star. We imagine the earth beneath us and circle with a star in the globe. We think the word "Earth" as a mantra. We circle as long with our star in the earth, until the whole earth among us is full of light. We rub the ground with the feet.

2. Sun = We see a beautiful sun in the sky. She sends her rays down on us. We let the light flow into us. We fill our entire body with light and think often the mantra "Sun". We move the feet and toes.

3. Body = We circle with the star around our body and think the mantra "body". We clean all the tensions around our body. We wrap us with light. We massage our body.

4. Inside = We circle with the star in the body. We clean all areas of the body sequentially from their tensions and fill it with light. We think the mantra "Light." We circle with the star particularly in our head, chest, abdomen, legs and feet. We massage the special part of the body.

5. Blessing = We move a hand in blessing and think, "I send light to (name). May all people be happy. May the world be happy."

6. Om Shanti = The hands are in the belly. We tense the muscles in the pelvis, in the abdomen and chest. We keep the tension. We relax. We do that once again. Then we breathe deeply several times in the belly. We think by inhalation "Om" and by exhalation "Shanti". We come with the mantra "Om - Shanti" more and more toward inner peace. Our thoughts become quiet.

7. Shambhavi mudra = By the star circling, our energy has turned inwardly. The back is straight, the head upright, and the belly relaxed. We open half or whole our eyes and focus on the energy in us (the light, a chakra, or the Kundalini channel in the middle of our body). Thus the energy of the eyes flows inwardly and stabilizes our meditation. We stop all thoughts. We concentrate on the Kundalini channel, a chakra (heart or sacral chakra) or the light within us. We spend some time in quiet meditation. Then we come back slowly.

Chair Yoga

Chair Yoga for Beginners (video 6 min.)

Chair Yoga is a simple path of yoga practice. It is suitable for beginners. With Chair Yoga, you can quickly relax at home or at work and recharge with good energy.

Wikipedia: Chair yoga is the term generally used to describe a gentle form of yoga that is practiced sitting in a chair, or standing using a chair for support. It is not recognized formally as a type of yoga distinct from other types, such as Iyengar Yoga or Ashtanga yoga. However the poses, or Asanas, are often adaptations of Hatha yoga poses. Chair yoga has helped people with the symptoms of many health issues including: hypertension (high blood pressure), anxiety, chronic fatigue syndrome, arthritis, vertigo (medical), multiple sclerosis, carpal tunnel syndrome, clinical depression, and chronic pain. Chair Yoga is one of the gentlest forms of yoga available.

Chair Yoga for Beginners

1. Stretch the arms upward. You can fold your hands and turn them to the sky. Stretch as it does you good. Relax.

2. Massage your body from head to toe. Visualize a sun in the sky above you. Think while massaging the mantra "light".

3. Bow down with your upper body, stretch your hands to the ground and visualize the earth beneath you. Think the word "earth". The head shows to the earth. Then shift up with your upper body, stretch out your hands to the sky and visualize the sky above you. Think "heaven." Move now dynamically several times from top to bottom and think "sky" or "earth." Thus, the tensions dissolve in your stomach.

4. Move your head several times forward (nod) and back (neck). Concentrate on your body and send light to the front over the sternum and to the back over the spine to the feet. Think the mantra "light".

5. Move your shoulders in your own way. Release the tensions in the shoulders and neck. Circle with your shoulders forward and backward.

6. Turn yourself in your spine several times gently as far as possible to the left and to the right. Focus on the spine and think several times the mantra "spine".

7. Breathe deeply into your belly and fill you with breath energy (prana). You can also breathe in the pelvic floor or the soles of the feet. Find out what brings you best to rest.

8. Move your feet in your own way. Release the tensions in the feet. Think in the feet the numbers 1 to 20.

9. Move a hand in blessing and think: "I send light to (name). May all people be happy. May the world be happy."

10. Meditate and bring your thoughts to rest. The back is straight and the stomach is relaxed. What is the best hand position for your meditation? Relax. Come back.

Tips

Yoga can be easy. Beginners need simple yoga exercises. The presented exercises involve two levels. First, they are a simple gymnastics, well suited for quick relaxation and for stress relief. Second, they activate all the major chakras and help people to get good energy.
Chair Yoga is a new development in yoga. Chair Yoga can be done in the office or in a simple way in front of the computer. Most people do not need difficult and complicated exercises, but yoga techniques that are easy to practice and can be made in a short time. The most important thing for most people is to do every day something for their health. This series of exercises is very helpful for this.
Do yoga as it is good for you. If you cannot do something, don't do it. Many people exercise wrong. They practice yoga only formally (as an external form) without inner feeling. They do not resolve tensions. It is important that we practice effective and with endurance.

Stress at Work

Too much stress is one of the main problems of today's professional life. Who is constantly under great stress harms the long run his health and his inner happiness. He becomes mentally negative, weak and often plagued the rest of his life from various diseases. Those who do not learn clever to deal with stress consume quickly their life energy.

The root cause of job stress lies in our current economic system. It creates profit for a small number of people and the majority of the world population suffers from increasing poverty and destitution. It produces on the one hand a lot of unemployment and on the other side many working people having an extreme pressure in their job. In the long term we need to make the inner happiness to the center of a new economic world order. The economy must be organized so that it provides everyone with sufficient food and labor, that the health of the working people is protected, that there is no destruction of the environment, and that the inner happiness grows. Not the profit (the money), but the love must be the engine of world economy. In the short term we will have to live with the unwisdom of the ruling politicians. The more important it is that all people care good for themselves and secondly, that we work as powerful as possible for a better world.

Every working person has to do enough exercises every day for his body and his soul. With a lot of stress at work for everyone a daily health and relaxation program is absolutely necessary. The law of life is relentless. Who does not care for his body has not very long something from it. A well maintained car lasts twice as long as a badly treated car. A human body can live 20 to 30 years longer if he is properly fed, sufficiently relaxed and moved well. Who wants to live healthy, must first take a clear decision. Only this gives him the self-discipline for a healthy life. He must clearly define his health goals and create a strong will to do the necessary things. Just then man has the strength to live a long healthy and positive life.

Second, one must look closely at his life situation. One has to recognize what his body and his mind exactly needs. One must consider how to organize his life so that long-term he maintains his health and increases his happiness. One must create a clear daily schedule of sport, relaxation and a healthy diet.

Third, you have to implement your health care plan at least two months every day consistently. Then your mind gets used to it. The daily health practices are then part of your life.

Incorporate the necessary health exercises creativity in your life. At least you should go for a walk on the weekend for an hour. You can meditate on the train or during breaks at work. You can use any contact with your fellow human beings to practice love and full of positive thinking. The big secret for more energy while working is to sensitively put many small breaks in the workday. Anyone who takes a break five minutes every hour, doubles his work force.

Chronic stress we must avoid. If we cannot work long term in our profession relaxed enough, we are not suited for the job. Then we have to change something in our life. We should always think long term. Our job should feed us, and he should contribute to the happiness of all beings. He should not destroy us in our health and inner well-being. If our work over calls us, we must reorganize something, work less, or if necessary, change our profession.

The most important thing in life is to live in the essence. The essence of life is health and happiness. We should take good care of us. Who cares good for himself, sometimes must say "no". He must say "no" to self-defeating thoughts and self-injurious behavior. We alone are responsible for our life. We should organize our lifes so that we at the end are happy with us. Not our job is the center of our life, but the spirituality. If you look at things this way, you can live much more relaxed. You can work relaxed. And you can let go your profession, if it needs to be. You set the priorities in your life right. Those who live by the right goals, know when and how they have to act.

The Ten Points of Happiness

The most important results of today’s happiness research can be summed up in ten points.

1. A Proactive Life is a Happy One

Happy people have positive goals and positive tasks. Proactive people are 15% more satisfied with their lives than more passive people. Happiness researcher Ed Diener explains, “happy people set goals for themselves again and again.”

2. An Active Life is a Happy One

Regular physical activity keeps the body healthy and makes the spirit happy. Daily walks raise the level of happiness 12%. David Niven says, “people who stay fit via sports are healthier, more positive, and more successful.”

3. Doing Good for the World is a Source of Happiness

Those who regularly do good things for others are 24% happier than those who only live for themselves. John A. Schindler wrote, “live as a giving person. Those who give are happier than those who only take. Those who give to others discover the beauty in the world.”

4. Rest and Relaxation Bring Happiness

The central point of a healthy and happy life is to find the balance between rest and activity. Besides, work, physical activity, and time spent with others, we need time to rest and relax. We need to get enough sleep. Scientific research shows that relaxed people think more positively and are happier. Every hour of sleep missed lowers the positivity one can experience during the day.

Where that point of balance between rest and activity lies, must be decided for oneself. Everyone needs to experiment a little to find this correct balance. We have to figure out who much sleep we need and how much relaxation time we need and at what speed we function at our best. We in the western world of „go, go, go“ who wish to stay happy and healthy, must also live extra clever. We need to organize our lives in an intelligent way to facilitate inner happiness and find one’s personal way to inner balance.

5. Positive Thinking

Those who think positively double their chance to realize happiness. Those who wish to be happy should think positively. The positive characteristics of wisdom, love, peace, inner power and joy in life should be set as the central point of one’s life. One should exercise a conscious decision to be positive. Fo example, we can ask ourselves, “ how can I go through the day in a positive way?”

6. Too Much Television Makes You Unhappy

Scientific research states, „ every hour of television lowers the general quality of life by 5%“. TV orients people around superficial things, and the concept of superficial happiness. It raises desire, increases aggression, and creates sorros. Those who would like to grow in terms of happiness, should stop watching TV. (David Niven: Die 100 Geheimnisse glücklicher Menschen. München 2000, Seite 32 f.)

The way to positive TV viewing consists of : a) choose your programs carefully. Avoid negative films. B) Find the correct amount of TV. Children should watch a maximum of one hour per day of television. C) After watching TV, one should practice some form of spiritual exercise (such as yoga, meditation, walking, reading, contemplating the meaning of life).

7. Foster Friendship

Build on your positive circle of friends. Women who talk to others reduce their worries by 55%. Cancer stricken women who met with a group once a week raised their survival chances to twice as high as those who didn’t meet with a group. In the western world, there is a strong tendency towards isolation. There are many single and lonely people. People who have a good circle of friends are happier and not isolated. We should take care of our friendships and practice positive activities with them.

8. Facilitate Joy

Those who can find little elements of joy in their lives can raise their overall happiness by 20%. Nils once felt bad and in order to raise his spirits, he ate a lot of sweets. His spirit brightened more and more. Then he visualized the sweets in his stomach and awakened his kundalini energy. He awakened a strong energy which quickly brought him back into the light. Nils learned to thus connect outer enjoyment with spiritual exercises. One then needs less sweets. Just a bit of outer enjoyment is enough for inner happiness.

9. Humor

Those with a good sense of humor raise their positivity by 33%. We should foster our sense of humor and learn to not take things so seriously. We should learn to laugh at our selves. Those who are able to do so, can live lighter and brighter. It is good to see cheerful films, read funny books, and to visit joyful people.

10. Self-Confidence

Happy people believe in themselves. They believe in their goals, their wisdom, and their power. They see themselves as winners. They know they will prevail in the long term. In a world of doubt, all followers of the way of bliss need inner strength in order to go about their way successfully. The followers of inner happiness need a clear anchor in terms of wisdom, self-discipline, and self-confidence to avoid being brought back by materialism and doubt.

The Path of Inner Happiness

Basically, the path of inner happiness consists of health practices and of mental work. Health exercises are sports (walking, jogging, biking - if necessary on the exercise bike), yoga and meditation. Add to this a healthy diet. Mental work means to avoid negative thoughts and to encourage positive thoughts. Negative thoughts lead to internal tensions, the destruction of the health and to bad social relationships. They are often associated with feelings such as fear, anger and addiction.

Positive thoughts create positive feelings and a constructive external behavior. Positive thoughts we get by self-reflection, positive intentions and reading in positive books. Importante is a constant attention to the inner thoughts, feelings and positive life principles (love, peace, truth, strength, happiness). Recommendable are the philosophy of happiness (Epicurus), Buddhism, Christianity and Yoga. The positive psychology found many good ways to live a happy life. It is important that we are always in touch with ourselves, our inner truth and love. A spiritual teaching gives us an orientation. For proper application in our concrete situation we are responsible for ourselves. What is good for us? What brings us forward on the path of happiness? What is usefull to build up a happy world?

The easiest way of spiritual centering is the daily reading in a spiritual book. We can also read something positive in the internet. We must not read much. A small text, a meditation a day is enough to keep us on the path to lasting happiness. For many people a daily oracle card is helpful to get a positive outlook on life. For this we need each day just a minute. That time has everyone. The gain is long term immeasurable.

Think about your daily happiness practice. How can you integrate The Five Principles of Health into your life? What is your main way of spiritual centering (Yoga, Buddhism, Christianity, Philosophy, Positive Psychology)? Which spiritual role-model inspires you and gives you energy for a positive life (Buddha, Jesus, Epicurus)? What exercises do you want to practice regularly?

Videos

External links

Meditation

There are many techniques for practicing meditation. What do you want from meditation? Happiness, healing, enlightenment? Be always in good contact with your body and your soul. Feel what they want and need.

Meditation for Beginners

Easy meditation for beginners (6 min.)

Sit down comfortably. The hands are in the lap or on the legs. The back is straight. The abdomen is relaxed.

1. Concentrate on your body. Think several times (5-10 times) the mantra "Om" in the head, chest, abdomen, hands, legs, feet, in the ground and then in the whole universe: "Om Shanti. Om Peace ... "

2. Stop one minute every thought. When thoughts come, push them off.

3. Linger one minute in the meditation. Thoughts may come and go as they want.

4. Relax. Feel the peace and relaxation in your body.

5. Move your body, your feet and your hands. You're back. Ahead with optimism.

-> Video: Meditation for Beginners (Youtube, 6 min)

Computer Meditation

Computer Meditation (5 min.)

A guided meditation on the computer is a fast way of relaxation. Through simple yoga movements in connection with positive sentences you can resolve emotional blocks and get a positive spirit in five minutes. See also the video.

1. Visualize yourself as a Master of life (Buddha, Shiva, Goddess) and rub the earth with your feet, "I am a Master of life. I go my way positively. "

2. Move a hand and think: "I send light to ... (name). May all people be happy. May the world be happy."

3. Connect with the enlightenment energy (God, enlightened Masters), rub your palm in front of your heart and think, "Om all enlightened Masters. Om inner wisdom. Please guide and help me on my way."

4. Get inner peace, rub the palms above your head and think, "I take things as they are. I let my false desires go off."

5. Put your hands on your legs. The spine is straight and the belly is relaxed. Stop one minute all your thinking. Sit only there. Don´t think. Then relax.

Yoga-Meditation

Yoga-Meditation (8 min.)

We sit upright in our meditation seat (cross-legged, heel seat, chair) and in our meditation posture (hands on the legs or lap). The back is straight and the belly is relaxed. The eyes are open, semi-open or closed.

1. Sun = We see a beautiful sun in the sky. She sends her rays down on us. We wrap our whole body with light and think the mantra "Light." We take a golden ray of sunshine and wrap ourselves with it completely. We circle with the light around our body and think the mantra "Light, light, light." We let the light flow into us. We fill our entire body with light and think often the mantra "Light."

2. Body = We bring our mind to rest by a mantra. We think the numbers 1 - 20 in the head, chest, abdomen, feet and into the earth.

3. Cosmos = We make big circles with our arms, visualize the whole universe full of stars around us and think the numbers 1 - 20 in the whole universe.

4. Blessing = We move a hand in blessing and think, "I send light to (name). May all people be happy. May the world be happy."

5. Master = We rub the palms in front of the heart chakra, connecting us with the enlightened Masters and think, "Om all enlightened Masters. Om inner wisdom. Please guide and help me on my way."

6. Mantra Om = We put your hands in our lap. We think a minute when breathing out (at breathing in, or at the inhalation and exhalation) the mantra "Om" in the belly.

7. Stop thinking = We stop a minute every thought. If thoughts come, we push them away. Then we relax for a minute.

Oracle = Forward with optimism. You are guided by the light (by the enlightened Masters, by God). Follow consistent your inner wisdom and your love. Make every day your spiritual exercises. Bring the light on your way into the world. Success.

Video Yoga-Meditation

Progressive Muscle Relaxation

Progressive muscle relaxation is a relaxation technique by alternately tensing and relaxing the muscles. The presented form was developed by Yogi Nils in his Yoga groups. We can do it in sitting or lying down.

1. Muscle tension = We tense the muscles of the legs and feet. We stop every thought. We can hold our breath or breathe normally. Then we relax the muscles of the legs and feet. We tense and relax in the same way the arms and hands, the head (face) and the whole body.

2. Numbers = We count several times the numbers from 1 to 20 in the head, focusing on the head and breathe into the head. Our mind calms. We focus on the chest, breathe into the chest and count the numbers 1 to 20 in the chest. We breathe in the belly, and count there the numbers 1 to 20. We focus on the legs and feet, and count there the numbers 1 to 20. We visualize under the soles a large ball and count the numbers from 1 to 20 in the ball.

3. Sun = We see in the sky a beautiful sun. She sends her rays down on us. We feel her light and warmth on our skin. It is as if we are on holiday in the sun. We enjoy the sunlight. We wrap our whole body with light. We take a golden ray of sun and let the sunlight everywhere circle around us. We think the mantra "Light." We let the sunlight flow into us and fill us with light. We think the mantra "Light."

4. Sending light = We move a hand and send another person light. We envelop him with light and let the light flow into him. Think many times the word "Light". After that we send light all over the world. We wrap the whole world with light, fill it with light and think often "Light."

5. Stop thinking = We stop a minute every thought. Then we linger in meditation. Thoughts may come now if they want to. We feel our the body and enjoy the peace and well-being. If we have meditated enough, we come back again. We move our feet and hands. We stretch and move ourselves. We sit up and are back.

Sun Meditation

Sun-Meditation (12 min.)

This is the main meditation in the yoga groups of Yogi Nils. It finishes each yoga class. We lay or sit down comfortably. Cover you for lying, so you do not get cold.

1. Relaxation = We tense the muscles of the legs and feet. We keep the tension, stop all thoughts and breathe into the legs. Then we relax. We stretch the muscles of the arms and hands. We breathe into the arms and hands. We relax. We tense the muscles of the head and face. We breathe into the face. We relax. We tense the muscles of the whole body. We breathe into the whole body. We relax.

2. Numbers = We count several times the numbers from 1 to 20 in the head, focusing on the head and breathe into the head. Our mind calms. We focus on the chest, breathe into the chest and count the numbers 1 to 20 in the chest. We breathe in the belly, and count there the numbers 1 to 20. We focus on the legs and feet, and count there the numbers 1 to 20. We visualize under the soles a large ball and count the numbers from 1 to 20 in the ball.

3. Sun = We see in the sky a beautiful sun. She sends her rays down on us. We feel her light and warmth on our skin. It is as if we are on holiday in the sun. We enjoy the sunlight. We wrap our whole body with light. We take a golden ray of sun and let the sunlight everywhere circle around us. We think the mantra "Light." We let the sunlight flow into us and fill us with light. We think the mantra "Light."

4. Sending light = We move a hand and send another person light. We envelop him with light and let the light flow into him. Think many times the word "Light". After that we send light all over the world. We wrap the whole world with light, fill it with light and think often "Light."

5. Om Shanti = We think inhaling "Om" and exhaling "Shanti". We stop all other thoughts. We feel calmness, serenity and peace in us. We stop a minute every thought and move gently our feet. We focus on our feet and move on, until our mind comes completely to rest. We relax. We lie a few minutes relaxed just there. We are in harmony with ourselves, our life and our world.

6. Coming back = We come back slowly. We move our feet and hands. We stretch and move ourselves. We sit up and are back. Life can come. We have the sun within us.

Mantra Meditation (Easy Relaxation)

Mantra Meditation (12 min.)

We lie down comfortably. We can do this meditation in bed for a long time while listening to beautiful music. It is good for all persons who cannot slep or want to relax in bed.

1. Lie on the back. Pull your knees to your chest and put the arms around. Rock yourself back and forth easily. Think or speak the mantra: "Om all enlightened Masters. Om inner wisdom. Please guide and help me on my way."

2. Prone position: "I send light to (name). May all people be happy. May the world be happy." Hands under your head. Move your pelvis (spine) and move your feet.

3. Turn right in the Child Pose: "Om Shanti". The hands lie on the legs or one hand on the legs (or the hip) and one hand under the head (stops your thoughts).

4. Turn left in the Child Pose: "Om Shanti". The hands lie on the legs or one hand on the legs (or the hip) and one hand under the head (stops your thoughts).

5. Supine position, left feet on the right leg: "Om Shanti". You can move the feet and the hands a little bit.

6. Right feet on the left leg. Move your feet and your hands: "Om Shanti".

7. Legs extended. Move the feet. Count the numbers 1 to 20 in the head, thorax, belly, legs and feet.

8. Move your hands in circling, visualize the universe and think: "Om Universe". Relax.

9. Relax completely for some minutes. Hands at the sides or on the belly.

10. Sit up and do the Buddy Breathing. Press with the thumb the right nostril and inhale through the left nostril. Press the left nostril and inhale at the right side. Make this several times until inner peace occurs. Then go back in your everyday life.

Power Animal

The power animal meditation (see Wikipedia: Animal worship) makes us aware that we have helpers on our way. In Yoga, each deity is associated with a power animal. Shiva has as a totem a white bull (Nandi). The bull is a sacrificial animal. Shiva sacrifices his ego (he takes things as they are), concentrates on his goals and thus enters a life of light. Vishnu has as helper an eagle (Garuda). The eagle is a winged creature, which brings love and wisdom in the world. Brahma has a white swan (purity, cosmic consciousness). The elephant Ganesha is holding a bowl with sweets in his hand. He goes his way with joy. The Goddess Durga rides a tiger and swings many arms around her head. Who lives as mother of all beings (as a spiritual master / mistress), needs the power of a tiger and many methods (weapons) in order to help his fellow man successfully.

1. Moving = We gently move the arms, legs, the feet and the head. We think ten times the mantra Om in our body. Then we relax. Our thoughts come slowly to rest.

2. Our life = We look at our life. What are your main goals in life? What is your way of life? Through which scenery leads your way? Is the sun shining? Does it rain? Is the landscape flat, mountainous, a desert or full of flowers? Is your way rocky, hard to walk, easy, twisted or straight?

3. Power animal = We go our way of life. On the horizon lights up our goal. Create a pictorial vision of your goal state. Focussing on the pictorial vision of our goal, we can recognize the path we must take to reach our goal. Along our personal winner way we meet our power animal. It embodies the qualities we need in order to achieve our goal. What is your power animal? What does it say to you? Think his words several times as a mantra. Get the victory in your life by concentration on your power animal.

4. Stop thinking = We stop a minute every thought. We move our feet and hands. We rotate the spine left and right. We relax.

5. Optimism = Go your way optimistic. You will succeed.

Shiva Meditation

Shiva is the supreme God in Yoga. We can see him as the symbol of a victorious yogi. Shiva has a cosmic consciousness. He lives above the world of duality. He lives in the light (sat-chit-ananda, peace-unity-bliss). Shiva as cosmic consciousness can occur in many forms. The most famous incarnations of Shiva are the meditator, the blessing (the karma yogi), the ego sacrificer (subordinated under the goddess Kali/under the will of God) and the dancer with the life (Nataraja). Shiva is the Master of life. He lives his life with the qualities of earth (associated with Brahma, happiness), fire (associated with Rudra, power), water (associated with Vishnu, love), air (associated with Muni, wisdom) and ether (associated with all that exist, space, unity, transcendence).

1. The Winner = We shake the fists near our head and think: "I am a winner. I reach my goal. ... My goal is...."

2. The Strong = We rub the feet on the ground and visualize the Mount Meru among us, "I'm sitting on the Mount Meru (Himalaya Mountains). I maintain equanimity in pain. I'm going with perseverance my way."

3. The Egoless = We make large circles with our hands around us, visualize the cosmos full of stars and think, "I live in the great system of the cosmos (nature). I take things the way they are."

4. The Hatha-Yogi = We visualize within ourselves the Kundalini Serpent, twist in the spine, move our toes and think: "I am a Hatha Yogi. I save myself with my spiritual exercises."

5. The Karma-Yogi = Shiva means "The Good". He works for the goal of a happy world. We move our hand, send all beings light and think, "I send light to (name). May all beings be happy. May the world be happy."

6. Master Yoga = We rub the palms before our heart chakra, visualize the sky above us and think, "Om all enlightened Masters. Om inner wisdom. Please guide and help on my way."

7. Shiva Picture = Concentrate on a picture or a statue of Shiva. Move one hand and take the energy from Shiva. Think several times the mantra "Om Namah Shivaya" (I connect myself with Shiva) or "Shivo Ham" (I am Shiva) and feel how the energy of Shiva flows with the mantra in you.

8. Meditation = We put our hands in the lap, move your toes and think one minute the mantra "Om Shanti. Om Peace" in the belly. Then we stop a minute every thought. The spine is straight and the belly is relaxed. Sit only there. Don´t think. Then relax.

TV Meditation

If we watch TV every day it is difficult for us to stay on the path of inner happiness. The happiness research has clearly established that much TV consumtion leads to unhappiness. It causes attachment, aggression, fear and unwisdom. Not the outer pleasure but the inner happiness is the center of life. We need love, peace and spirituality to get a happy life. When we watch television, we should be aware of the negative influences. We should wisely select our television programs, watch only little or no television (one hour a day) and cleanse us spiritually after each television (self-reflection, spiritual reading, meditation, walking).

1. Globe = We visualize the earth beneath us, rub the earth with our feet and think, "May all beings be happy. May the world be happy."

2. Television = What man on television today touches you negative or positive? Clean the energetic connection, visualize him as a Buddha. Give him a positive sentence. Aggressive people you can send wisdom and inner peace. With happy people you can rejoice. Suffering beings you can give light and strength. Think the sentence as a mantra until you have overcome all attachment or rejection. Everything you see outside makes a knot in your soul. Create harmony in your mind. The first step to happiness is a positive world in your mind. We move a hand and send all the people in the television light: "I send light to .. I wish him / her wisdom, love and happiness. May all people on TV be Buddhas or Goddesses of love."

3. Mantra = We put our hands together in the lap, move our feet and think many times the mantra "Om Shanti" in our body, in our legs and in the whole world. We stop a minute every thought. We relax. Practice love, peace and wisdom. Send every day all people light. This is the way to become enlightenment und to live in the light (in happiness, in God).

Breathing Meditation

Through the breathing meditation, we can absorb spiritual energy and fill our bodies with light. Our mind becomes peaceful and positive.

1. Breathing out = We concentrate on exhalation. We breathe out deeply. We breathe out all of our worries. We give all our worries to the earth (universe, life). Rename all your worries, "My grief, my worries, my problems are ...." Enumerate all of your worries. Breathe out all your worries. Give them to the earth, "I let go of my worries. I take all things the way they are."

2. Inhalation = We focus on inhalation. We visualize a sun in the sky and breathe in the light. We fill our body with light. We connect us with the positive, "Positive in my life is ..."

3. Reflection = We reflect on the deeper meaning of life? What is important in your life? What is your way of wisdom? Think the mantra: "My way of wisdom is ... Unwisdom is ..."

4. Blessing = The back is straight and the belly relaxed. We move a hand in blessing and think, "I send light to ... May all people be happy. May the world be happy."

5. So Ham = We put the hands in the lap. We think "So" by inhalation and "Ham" during exhalation. So is the sun (light) and Ham is the body. We focus on the breath and the mantra. Thus we fill us a minute by breathing with energy. Our mind becomes calm and positive. We observe one minute just our breath. We breathe in and out normally. We can observe the breath in the abdomen, chest or in the nose. We focus on our breath and stop all thinking. We relax.

Flower Meditation

You can do the flower meditation in sitting or lying down. It is a good way to awaken the Kundalini energy.

1. Movement = We move the shoulders, arms, hands, legs and feet. We turn our head and make faces. Then we relax.

2. Feet = We visualize in the middle of the soles each a flower. We try to see the flowers as clearly as possible. What color are the flowers? We breathe to the bottom of the feet and think 10 times the mantra "flower."

3. Chakras = Similarly, we visualize flowers in the pelvic floor, sacral chakra, navel, solar plexus, heart chakra (in the center of the chest), throat, forehead and crown chakra. We breathe into the individual chakras, visualize flowers there and think "flower."

4. All flowers = We visualize all flowers in the chakras at once and think "All flowers." We combine all the chakras together. We think the mantra until we see all the flowers or feel them. Which flower type we see?

5. Light circle = We let a beam of light circle around our body. We wrap us totally with the light. We think the mantra "light." We let the light flow into our body and fill us with light. We circulate in our body with light and think "light". We think the mantra so many times, until we are full of light.

6. Medium energy channel = We visualize a twine from the pelvic floor up to the crown chakra and let light circling around the twine. We think the mantra "light." We move our toes. We meditate on the energy channel (the twine) in the center of the body between the pelvis and the crown chakra.

7. Resting point = We circle with light in the heart chakra, abdomen, forehead, crown, root chakra (pelvic floor), hands and soles of the feet. We place the light in that chakra, where it wants to be placed. For most people, it is the heart or sacral chakra. We focus on our chakra and thus bring our mind to rest. We stop a minute every thought. We relax.

8. Coming back = We return. We move the hands and feet. We stretch ourselves. We sit on. We take our peace with in everyday life.

Healing Meditation

The Buddha of Healing sends you from the center of the mandala (unity consciousness) light and power.

We sit or lie down. We relax.

1. Sun = We visualize above ourselves a beautiful sun, raising both hands to the side at head height and think several times the mantra "sun." We let the light of the sun flow down on us and massage it into the body.

2. Earth = We visualize the earth below us, rub the earth with our feet and think: "I send light to the earth. May all beings in the world be happy."

3. Healing Massage = We consider what part of our body needs healing in the moment. We let light flow into it, massage it in circles and think the word "light" as a mantra. By the light massage we resolve the tensions in the particular area of the body and enable it in the self-healing. We can visualize the light in a color we feel that it heals us. We think the color name as a mantra. We can successively rub the light of healing in several parts of the body, thinking always the mantra "Light".

4. Cosmos = We visualize the cosmos around us full of stars, make big circles with our arms and think, "Om cosmos. I take the suffering in my life. I consistently walk my way of health and healing."

5. Buddha of Healing = We visualize before or above us the Buddha of Healing (an enlightened Master). We rub our hands in front of the heart chakra and think, "Om Buddha of Healing. Om inner wisdom. Please guide and help me on my way."

6. Question of Healing = We focus on a part of our body who needs healing or on a personal problem. What is the way of our healing? What do we have to do? What triggers our problem? We think so long until we are satisfied with the result. When we hear no answer, we are either blocked inside (we don't want to see the real causes of the problem), or we have a bad contact to our inner voice (we sense ourselves poorly). The best way then is slowly to get into thinking about our problem.

7. Sick people = We move a hand, bless all people with light and think, "May all the people who have the same problem as I be healed. My problem is ... The way of healing is ..."

8. Om Shanti = We think inhaling "Om" and exhaling "Shanti". We stop all other thoughts. We feel calmness, serenity and peace in us. We stop a minute every thought and move gently our feet. We focus on our feet and move on, until our mind comes completely to rest. Then we linger in a slight meditation. All thoughts and feelings may come and go as they please. We relax.

Breakthrough to Enlightenment

Kundalini Meditation. Video 10 min.

There is in all people a thought which hinders the enlightenment and the inner happiness. This thought mostly has something to do with unwisdom, immodesty and lack of love to all. We need either wisdom, humility, resting, self-discipline, some fun or universal love. We need a special thought which awakens the lacking quality. Suddenly the happiness, the love, the light and the peace is in us. The right word in the right moment for the right person causes a breakthrough to inner happiness. What is now your magic word?

1. Shower = We visualize a shower above us. We turn on the shower and clean us with enlightenment energy. We think the mantra "Water" and massage water (or light energy) from head to toe in our body. We rub all tensions and stress from the body.

2. Earthing = We rub the earth with our feet. We draw a circle with a color of healing around us. We think the name of our healing color several times as a mantra. What is your healing color (purple, orange, yellow, red)?

3. Friend = We go in the shower on the spot. We move our feet. We visualize a boyfriend or a girlfriend and say a positive word. What is your positive word? Imagine that the word actually reaches your person. Think your word several times as a mantra: "My word for... is... (I love you.)"

4. Enemy = We remember an enemy (aggressive person). Whom do you feel in this moment as an enemy? Who is your opponent? Give him a positive word. What do you say to him? Forgive him and get inner peace. Move a hand and send him wisdom and love. Think your word so long as a mantra, until you are in peace with your enemy.

5. A word for you = Investigate your own mind. Is there a thought that blocks your inner peace, your happiness and your love? Which positive word can overcome it? "My negative thought is ... My positive thought is ... (Forward on the way of wisdom, love and happiness.)"

Shanti Meditation

Shanti means peace in yoga. The term "Shanti" refers to both the outer and the inner peace. As yogis, we wish a world of love, peace and happiness. So that we can successfully work for a happy outer world, we should first make peace and happiness within ourselves. Those who have no peace within themselves, can cause very limited external peace in his world. It is important that we create every day the peace in ourselves.

1. Body = We gently move our head, shoulders, arms, hands, legs and feet. We turn in the spine right and left. We resolve all tensions in the body by feeling in our body and moving the tensed parts. Where you are tensed today? Move and relax this area.

2. Breathing = We breathe deep into the pelvis. We fill the whole body with prana (breath energy). We breathe in the legs, the feet, the arms, the hands, the head, the thorax and the abdomen. At the same time we think the mantra "Om".

3. Lighting circuits = We see a beautiful sun in the sky. The sun emits light and heat down on us. We feel the warmth on our skin. It is as if we lie on holiday in the sun. We enjoy the sunlight. We take a golden ray of sunshine and wrap ourselves with it completely. We circle with the light around our body and think the mantra "Light, light, light." We let the light flow into us. We fill our entire body with light and think often the mantra "Light."

4. Sending light = We send another person light. We envelop him with light and let the light flow into him. Who do you want to send light today? Think many times the word "Light". After that we send light all over the world. We wrap the whole world with light, fill it with light and think often "Light."

5. Om Shanti = We think inhaling "Om" and exhaling "Shanti". We stop all other thoughts. We feel calmness, serenity and peace in us. We stop a minute every thought. When thoughts arise, we push them away. We move the feet and toes. We relax. We lie a few minutes relaxed just there. We are in harmony with ourselves, our life and our world.

Videos

Meditation with the inner voice. Video 10 min.

The Ten Principles of Yoga

Maha Aarti in Varanasi, India.

The basis of Yoga are the Yoga Sutras of Patanjali. In it, Patanjali recommends a two-step way. The first stage is the development of positive ethic qualities (the ten yoga principles). Without positive qualities in meditation inner peace will break through the chaos of the outside world again and again. The second stage of the yogic path is to practice meditation. One can say, that Yoga in the essence is based on positive thinking and meditation.

Non-violence (ahimsa)
No killing other beings. Be meek. Be peaceful.
Truthfulness (satya)
Live in the truth. Basically, be honest with yourself and others. Also no little lies of convenience. A lie is permissible only in well justified situations, for example, if you save with a lie the life of another human being. A Yogi is silent in doubt. Those who consistently lives in the truth radiate truth. Their fellow men trust them.
Righteousness (asteya)
Not stealing, not cheating. A Yogi is in professional life generally honest. He does not seek unwarranted advantage, but he is looking for fair trade.
Wisdom (brahmacharia)
Live in the spiritual focus (in the light/in God = Brahman). Do not serve the money (outer luck) but the inner happiness (God, Brahman, enlightenment). Be centered in your inner happiness and peace.
Simplicity (aparigraha)
Be moderate in external enjoyment and consumption. A spiritual person lives modestly outwardly and inwardly rich. A Yogi uses his energy not in outer actions, but lives so peaceful that it turns inward and cleanse his body from the inside. One day, he lives permanently in the light.
Worship of the spiritual goal (ishvara-pranidhana)
Thus we do not lose our spiritual path, it is necessary that we remind ourselves again and again to our spiritual goal. We can worship an image (Goddess, Shiva, Patanjali), we can bow before a statue (Buddha, Jesus, Shiva) or speak a mantra (prayer).
Sacrifice the ego (shaucha)
Purification / cleaning. The way into the light passes through the crucifixion of the ego. Without a crucifixion there is no enlightenment. True sacrifice is an art. He who sacrifices too much braced themselves internally. Who sacrifices too little, does not solves his tentions.
Self-discipline (tapas)
A clear goal, a clear life plan and a clear way of practicing. Tapas means to lead a disciplined life.
Reading (svadhyaya)
The daily reading (mantra, meditation) keeps us on the spiritual path, cleanses our spirit, connects us with the enlightened masters and makes us to spiritual victors.
Contentment (santosha)
Satisfied with what one has.

The Five Principles of Health

The five principles of health give us a long, healthy and happy life. If we live by these principles, we can avoid most diseases. If we are sick, we become significantly faster healthy.

1. Eat healthy. A healthy diet consists of fruits, vegetables, cereals, milk, potatoes, pulses, etc. It is advised to eat little or no meat and much raw food (raw fruits and vegetables). Raw food gives the body lots of vitamins and minerals that protect him from disease.

2. Avoid drugs, smoking and alcohol. That causes many diseases and usually shorten your life significantly. Too many sweets (sugar, fat), lots of salt and lots of meat are also unfavorable. Don´t eat too much calories. You live longer, if you eat less (but not too less). Hear to your body. He knows what is good for you. Live wisely and stay healthy.

3. Do sports. Go walking, jogging, cycling, swimming once or twice a day (one half to one hour), to keep the body strong and healthy. It is also sufficient to train on an exercise bike (bicycle, treadmill) or to do dynamic yoga (creativ hatha yoga) for half an hour a day. Or to go for a walk on the weekend for an hour. It is important, that the body is well warmed through (practice until a slight sweating). It kills disease germs.

4. Relax sufficiently. Stress should always be put away by adequate recovery periods, yoga or meditation. For the inner happiness, it is important to live in the right proportion of personal activity (work) and rest (relaxation).

5. Think positive. Avoid negative thoughts. Keep your mind through conscious control predominantly positive. Positive thoughts lead to positive feelings and positive emotions have a positive effect on your body. Motivate yourself with positive phrases and ideas. Read positive books and have a positive task (hobby).

Positive Thinking

Positive thinking can be defined by the goal of health and happiness. It concentrates at positive qualities such as inner peace, strength, love, joy and happiness. In this direction research the positive psychology.

Positive thinking and meditation are a path to enlightenment. However, positive thinking is a term that can be filled with different contents. Some people misunderstand it as a way of manipulation, repression of feelings and problems. Dogmatically practiced positive thinking can be the enemy of free thought. Properly practiced positive thinking leads to inner happiness, peace, health and good interpersonal relations. Positive thinking must be based on the principles of wisdom, love, strength, peace and happiness. Helpful positive thoughts often arise from the careful and free thinking about a problem. Buddha was a master of positive thinking. He called it right thinking. His thinking had a clear goal: awakening, enlightenment, peace, love, happiness.

Positive thinking is a mental technique, that must practiced wisely. It should not be misused to repress feelings or problems. Positive thinking must used sensitively and healingly. According to the Buddhist master Tsongkhapa enlightenment is created by the wise combination of positive thinking and meditation. The combination of mind work and meditation is the basis of the eightfold buddhist path and the eightfold yoga path (Patanjali).

Wikipedia: Optimism is a mental attitude that interprets situations and events as being best (optimized). A common idiom used to illustrate optimism versus pessimism is a glass with water at the halfway point, where the optimist is said to see the glass as half full, but the pessimist sees the glass as half empty. Optimism may be linked to health. Optimists have been shown to live healthier lifestyles which may influence disease. For example, optimists smoke less, are more physically active, consume more fruit, vegetables and whole-grain bread, and consume more moderate amounts of alcohol.

The relationship between optimism and health has also been studied with regards to physical symptoms, coping strategies and negative affect for those suffering from rheumatoid arthritis, asthma, and fibromyalgia. A meta-analysis has confirmed the assumption that optimism is related to psychological well-being: “Put simply, optimists emerge from difficult circumstances with less distress than do pessimists. (...) Optimists seem intent on facing problems head-on, taking active and constructive steps to solve their problems; pessimists are more likely to abandon their effort to attain their goals.”

How to practice positive thinking?

Those who think positively, get more out of life. They live happier. They live healthier. They have better relationships with other people. They don’t take life too seriously. They live like winners and win as they go through life. Sad and gray was yesterday. Today, optimism is in demand and on the rise.

Starwoman: My way of positive thinking is this mental mantra: “hold your head up high, don’t let anything get you down.”

Jenny: There’s good to be found in everything. You just have to learn to recognize it.

Man: Don’t take everything too seriously. The sunshine comes out after the rain. There is a positive aspect to everything.

Monika: Stop any worthless thoughts. Tell yourself: ”Stop! That’s not how it goes!” if worthless thoughts run through your mind. Replace negative thoughts with new and encouraging thoughts. Positive mantras such as “I can do it.” Repeat these self-encouragement mantras several times daily. Think out a nice, positive thought that feels good for you! Then sit down for five minutes and think this thought for the entire time. Feel the good feelings in you. If you stray from the good thought, then just let it happen and bring yourself back to the positive thought gently. With practice, positive thinking gets easier.

Helga: After the death of my husband, I did autogen training for 1 year on a regular basis. Since that time, I’ve managed to think positively. That wasn’t always the case with me. With positive thinking, life is easier and it’s easier to find reasons to be glad.

David: One should be able to rest and find calm within the self. Listen to yourself and don’t allow yourself to be influenced by the negativity of others.

Rick: Meditate and concentrate on Buddha or another positive role model.

Sabrina: You can write down 10 nice things every evening. At first it’s difficult but after awhile it will get easier to think of things that went well during the day or that were pleasant. That way, you’ll also get better at seeing the small things that are positive and as a result you’ll be able to think more positive, too.

Mathilde: My methods:

Everything is in God’s hands.

God loves me and I don’t need to have fear.

Whatever I can’t change, I accept.

Don’t let people aggravate you.

Religion and the Bible have always helped me. They’ve accompanied me through my life and influenced my life.

A master is yet to fall from the sky.

Mistakes are there for us to learn from.

God doesn’t burden people with more than they can handle.

I’ve always tried to live my life in a way that makes me happy. I’ve tried to be harmony with myself and to live from my inner guidance. I have experience a lot of negative things. Somehow I’m a rugged person who always gets back up when knocked down with a strong will to survive.

Get Positive in Five Minutes

In every life there is pain, loss, illness, loneliness and death. We have no claim to a long life still to be spared by fate. What is your pain today?

1. The Problem: Describe briefly your situation and your problem. How exactly is your situation? What is the problem? Where is the center of the problem?

2. The Emotions: What are the feelings it in you? Fear, anger, addiction / desire, grief. What feeling is strongest? Where is the feeling sitting in your body?

3. The Thoughts: What thoughts are connected with your feelings? Why are you sad, anxious, angry or longing? Count all your stressful thoughts down. (My thoughts are ...)

4. Thinking: What triggers your problem? What is the way out of your problem? What brings you to love, success, fulfillment, satisfaction? Think about your problem for so long, until you find a solution. Think about different solutions. Collect all the information you need.

5. Implementation: Follow your positive thoughts. Fulfil your positive life plan. Avoid meaningless brooding. Now is the time to realize powerful. Go your way to victory. "My positive motto is ...."

Tips for happiness from Anselm Grün (Benedictine monk)

1. Accept your limitations!

2. Don’t take yourself too seriously!

3. Look over your thinking!

We should look at what we think and see if our thoughts are actually damaging. Do our thoughts really reflect reality, or is it a false reality? If I see my job as negative, I will also experience it as negative.

4. Learn to simply be!

Learn to live intensively. Try to go slower more consciously when you want to walk around at work. Take each step consciously when going for walks. Feel how you touch the earth and then step away from it.

5. Learn to wait!

Waiting causes consciousness of the moment we live in, and to the people with whom we are speaking with at a given moment. Waiting makes the heart big and open.

6. Dare to try something new! Show courage!

We live in a world and in a society that doesn’t take much consideration for weakness. Of course, one tries to work without errors. But at work, we also see that those who don’t want to make mistakes never try something new.

7. Open your heart!

To really speak means to break open the heart and to open it for others, to allow them to enter your own heart. Speak so that the relationship grows and trust is created.

8. Enjoy- it is later than you think!!

People don’t know how long life will last. They should enjoy every second.

9. Don’t repress or hide anything from yourself!

Those who do not pay attention to their wounds will be ruled by them. They live a lie. They think that they have their own lives, but they simply repeat the errors from their childhood.

10. Go your own way!

You have to find your own personal way. It is not enough to follow others. You have to listen to your inner voice to find your way. And then you need to bravely decide to take that path, even if you feel lonesome doing it.

The 10 pillars of Yoga

Patanjali is the father of Indian Yoga. He lived in the second century before Christ. In the Yoga Sutra he summarized the essence of Yogic knowledge with just a few words. The two main tenets of Patanjali say “Yoga is the calming of the spirit. Then the Yogi rests in the light.” The more you live in a state of calm, the greater the inner happiness and the more all-encompassing the light. Patanjali said that inner happiness takes a long time to develop and only can be reached through consistent practice. The calming of the thoughts can be achieved using the two step path. The first step is the development of positive characteristics (the 10 pillars of Yoga). The second step is meditation. Simply spoken, Patanjali’s way of practice is also the way of positive thinking and meditation.

1. Non-violence (Ahimsa)= Never injure another being. Be peaceful and gentle.

2. Truthfulness. (Satya)= Live in the truth. Be honest with yourself and others. Be consistent in your personal truth and live from that as your center. A lie is only allowed in especially well-founded circumstances, for example, if you can save someone’s life with a lie. A Yogi is silent, when in doubt.

3. Integrity (Asteya)=Don’t steal and don’t deceive. A Yogi is honest in his or her professional life. A Yogi doesn’t strive for an unjustified advantage over others, but rather for a fair balance, a fair trade. A Yogi can be trusted in his or her professional life. He or she gives too much rather than too little. Those who are fair do not create bad karma.

4. Wisdom (Brahmacharia) = To live spiritually, to live in wisdom. To differentiate between the essential and the non-essential. A Yogi doesn’t use up his or her energy in worldly doings, rather lives calmly and peacefully so that the self is turned inward and so that the body cleanses itself from the inside. One day, then the Yogi is able to receive God energy and let it flow within the self and to give this energy to others through good deeds from a place of love. In that way, the Yogi grows eternally in his or her inner happiness, energy and love.

5. Simplicity(Aparigraha)= Moderation on external enjoyment. A spiritual person lives modestly on the outside and rich on the inside. He or she does not strive toward riches (carrier, maximum consumption). Yogis make sure they have what they need and concentrate otherwise on spiritual exercises (Yoga, meditation, thought work)and the well-being of fellow beings.

6. Honoring of the spiritual goal (Ishvara-Pranidhana) = So that we don’t lose our way along the spiritual path, it is necessary to constantly focus on our spiritual goal. We can honor an image, a statue or speak a mantra. The four most important role models in Yoga are Vishnu (love), Shiva (strength), Brahma (living in peace and calm)and Ganesha (joy).

7. Ego sacrifice (Shaucha)= Cleansing. The way to light leads to the crucifiction. The ten ego characteristics are pride, envy, the desire to possess, longing, addiction to enjoyment, fear, rage, sadness, laziness, foolishness. What is your negative characteristic today? Which positive thoughts help you to overcome them?

8. Goal striving (Tapas)= A clear decision, a clear plan for life and a consistent path. Tapas means living a disciplined life. Those who have a good plan and enough perseverance are victorious along the spiritual path. What is your decisive plan for spiritual action today? Ask an enlightened master for guidance and help, follow your inner wisdom and you will be victorious on the spiritual path.

9. Reading (Svadhyaya) =The daily reading meditation keeps us on the spiritual path, cleanses our spirit, connects us with the enlightened masters and makes us into spiritual victors. Those who do not involve themselves with spirituality daily lose their inner happiness to the age of consumption. What is your spiritual text for today?

10. Satisfaction (Santosha)= Reach great satisfaction with yourself and life. Which thoughts help you to come to a satisfied state? “My thoughts of satisfaction today are…”

Yoga with Positive Thinking