Singapore

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What strikes me each time I visit Singapore is its ability to add a new tourist attraction every year to its already well-developed tourism kitty. Not only does Singapore build structures and make long tunnels in no time, it can plant full-grown trees overnight on a spot where none existed earlier. But that’s not what appeals to me the most; what I love best about Singapore is its effective governance and strict execution of law. Perhaps that’s why it is one of the most disciplined, law-abiding, safe and clean cities in the world.

Since people from all over the world have made it their home, festivities in Singapore are a combined affair. The celebrations begin in September with Hari Raya Idul Fitri by the Malay and Indonesian Muslims to mark the end of their month-long fast. Come November, and the entire city sparkles with neon lights for the entire period through Diwali, Christmas and New Year’s.

In the first week of February, Singapore celebrates the Chinese New Year. The Eu Tong Sen Street and New bridge road in China town are alive with activity. If you’re lucky, you might even get to witness the enchanting Lion Dance parade.

While in China town, do not forget to explore the heritage centre for a glimpse into the Chinese culture. If you have the time, you can even visit the other museums in the city like the Singapore Art Museum, the Asian Civilisations Museum, and the Singapore Philatelic Museum.

Singapore is a heaven for the foodies as it offers plenty of choice—from fast food, seafood, Chinese and Thai, to French cuisines.

The vegetarians can grab a bite at the Komala’s Restaurant, Murugan Idli Shop and Sarvanaa Bhavan.

For those who love to make the most of their nights, Singapore offers live wire entertainment venues, nightclubs, wine bars, lounges, open-air restaurants [in Boat quay]. As the night falls, the beaches brim with the cacophony of live music. There is always a concert happening in the city.

Sentosa Island is synonymous with Singapore. Sentosa means peace and tranquillity in Malay language. A visit to Singapore is considered incomplete if you haven’t visited this island. Over five million people visit it every year. At 110m above the ground, the Tiger Sky Tower is the tallest observatory building that offers a fantastic view of the island—a perfect place to capture the beauty of Singapore in your camera.

The island has a lot to be discovered by adventure seekers, nature lovers, and the historical buffs alike. I was mesmerised by the fireworks, light and water displays, and the underwater experience at the oceanarium. Called Underwater World, it is located in the western part of the island and has 250 species of marine life—you can touch the turtles, swim with the sharks and play with the dolphins. To have viewed the marine life through submerged glass window from a moving travel-ator was a rare experience for me.

Sentosa has many artificial beaches that are made using sand brought from Malaysia and Indonesia. Ride the roaring waves, master the different water sports, get close to the friendly animals or simply have a stroll along the stretch of white sandy shores.

The island also has a Dolphin lagoon home where you can swim with the dolphins, if you like—a truly rewarding experience for anyone who dares.

Don’t forget to visit the Butterfly Park located in the Imbiah Lookout area. About 15000 live butterflies of 50 species are housed in the outdoor conservatory.

While you are in Sentosa, don’t miss the ‘Songs of the Sea’, a live cast musical performance using amazing multimedia effects including three water screens, water jets and flames rising up to 20m that are created by the use of lights and lasers.

It is a feast to the eyes and the ears to watch and listen to the symphony of the live orchestra played to an audience of about 2500 persons in the open air gallery.

My most unforgettable experience was the Night Safari, the world’s first night zoo covering an area of 40 hectares. They offer a tram open on both sides where you can witness feeding of white tigers from a close proximity. You can either take the tram or the walking trail. Walking on the trail passing through the trees, you suddenly come face to face with wild animals [there are over 1200 animals of 115 species in the zoo, many of which are endangered] separated by a few feet. The real three dimensional drama of the jungle unfolding right before your eyes is far more thrilling than watching any wild life documentary.

The Jurong Bird Park has one of the largest collections of birds in the world with 4,600 birds representing 380 species. See the beautiful creatures fly, soar, or frolic in habitats designed after their natural habitats. Watch the stunning ‘Birds of Prey’ show where the majestic eagles, falcons, and hawks impress you with their aerial manoeuvres.

Kids can entertain themselves watching the tricks performed by the beautiful parrots in the ‘Parrot Show’ located in the pools amphitheatre. The Penguin Exhibition showcasing about 200 penguins is another attraction.

The park offers a stimulating and educating experience, not just for serious bird watchers, but also for all kinds of visitors.

Visit Singapore Botanic Gardens if you are a nature lover. It is the only garden of its kind in the world that opens as early as five in the morning and closes at midnight. The entry into the garden is free. However, if you want to visit the National Orchid Garden that houses over 3000 species of orchids—some of which are named after celebrities like Amitabh Bachchan—you will have to pay some admission charges.

If you are a little exhausted from all the sight-seeing and would just like to unwind, no place is more perfect than a sea shore. The long well-maintained beach at the East Coast not only offers a peaceful ambience for taking long strolls but also has a cycle trail, specially built for enthusiastic cyclists. Singaporeans are a health conscious lot and you may find hundreds of them practising t’ai chi, swimming, stretching on the parallel bars or just roller skating in the morning. Quite a few can also be seen fishing. Join them or simply enjoy the breath-taking view as the sun rises and spreads its silvery sheet on the waves.

As the night falls, the hundreds of ships anchored here look like jewels studded in a necklace when seen from the shore—the sunset too at the East Coast is a fascinating sight.

East Coast is also where you will get a culinary treat as a lot of eating joints are located here.

To take a tour of the city from the outside, hop aboard a DUKW [pronounced as duck], a six wheel amphibious truck, which is actually a revamped Vietnamese war craft. The DUKW takes you along the city land marks like Esplanade, Padang, Supreme Court and War Memorial among others and suddenly splashes down the water in Marina Bay to give you a fantastic view of the famous Singapore skyline. I found it to be a thrilling experience. My heart never fails to swell with awe to see the majestic Merlion [cross between fish and lion], which is one of the most famous landmarks in Singapore.

It was during my eighth visit to Singapore in 2008 that I discovered the Singapore Flyer, which is a giant observation wheel [165 m height] looked like an exact replica of London eye but is 30m taller than the latter.

The wheel has a diameter of 150m and completes a round in about 30 minutes. It has 28 capsules with a sitting capacity of 28 passengers in each of the capsule. The flyer is located on the Marina centre reclaimed land. The Flyer gives you a breathtaking view of Collyer Quay, Raffles Place, The Fullerton Singapore, Esplanade, Empress Place, Singapore River, Padang, Fort Canning Park, Floating Stadium, Marina Bay Sands Integrated Resort, Art Park and even some parts of Indonesia.

Aboard the flyer, you feel on the top of the world. Looking at the skyline of Singapore from top is a thrilling experience in itself. In addition to the visual delight, the Flyer also offers a luxurious dining experience, spa and other delights.

At night, a view of the pubs and restaurants that line the Singapore river is simply breathtaking. The historical Boat Quay [wharf] located on the southern bank of the Singapore River. During 1860s, it handled shipping business, trade and maritime commerce, but today, it caters to the tourism needs and is brimming with the glitter of the pubs and restaurants. The road along the quay is now a pedestrian mall, with many shops.

A similar spot along the river is Clarke Quay. In the old days, it served as warehouse for the goods transported by the barges to this quay. Today, the place is flooded with a number of pubs and bars. As the night falls, Clarke Quay comes to life. It is the place to head for, if you want to try your hand at reverse Bungee jumping.

Reverse bungee jumping is a great attraction for tourists. In conventional bungee jumping, you leap off a bridge while remaining tied to a bungee cord, whereas in reverse bungee jumping, you catapulted into the air. Here, you are not alone and are seated in a passenger car with two other people.

The capsule is suspended between bungee cords and bounces up and down several times between two thirty five metres tall towers like a Yo-Yo. It remains air borne for about a minute in each bounce. I had to contend with simply watching the youngsters enjoy the thrill as the adventure is not advisable for seniors and those with a weak heart.

The latest addition to the burgeoning Singapore attractions is the second Integrated Resort at the Marina Bay sands—the first one is located in the Sentosa Island. An integrated resort is basically a casino and resort into one. Here, there are attractive hotels, casinos, spas, theatres and business meeting avenues.

Other than fun and frolic, Singapore also welcomes medical tourists with open arms.

With everything a visitor can ask for—nature, adventure, shopping, culture—Singapore is certainly man-made paradise.

This was first published in the April 2011 issue of Complete Wellbeing.

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Chakra system

Chakras are the subtle whirling wheels located along the spinal column that open from the body to the aura or the ethereal. They can also be called as psychic organs that connect the aura [etheric body] to the physical body. The seven major chakras act as transmitters for the seven states of consciousness.

You can activate your chakras, both by physical manipulation and by visualisation.

How does chakra meditation work?

Often an imbalance in the chakras is what causes illness in body and mind. Chakra meditation works in more ways than one. The process of focusing your energy and awareness on the chakra stimulates it. The resultant activation and alignment of the chakras paves the way for a free flow of energy through them, restoring balance and harmony to the body energy centres.

Steps

Chakra meditation can be practised almost anywhere, though it is helpful to dedicate a quiet and tidy space for the purpose. A chair or a cushion to sit on is all that you need for it.

Sit comfortably, either on a chair with your feet flat on the ground, or in sukhasana [cross-legged] on the floor with your spine straight.

Slowly, inhale from the lower abdomen and focus your awareness on the root chakra [Mooladhara] located at the base of your spine.

Visualise a ruby-red spiral spinning in this area while continuing to breathe slowly. Pause for two minutes.

Now, bring your attention to the sacral chakra [Swadisthan] about two inches below the navel and visualise an orange coloured spiral spinning here, maintaining slow inhalation and exhalation. Pause for two minutes.

Repeat projecting breath and awareness on the solar plexus chakra [Manipur] visualising a yellow-coloured spiral spinning in the area of the navel. Pause for two minutes.

Move your consciousness and breath to the heart chakra [Anahat] visualising a green-coloured spiral whirling in the centre of the chest. Pause.

Next, visualise a sky blue spiral spinning at the throat chakra [Vishuddhi] while you focus your attention and breath there. Pause.

Now, turn your consciousness and breathing to the third-eye chakra [Adnya] visualising an indigo-coloured spiral spinning in the area. Pause for two minutes.

Finally, as you ascend to the crown chakra [Sahasrar], imagine all your chakra spirals whirling at once, producing white light above the crown. Pause for two minutes.

Then, imagine that this white light is winding down from the crown passing through each chakra and going to the root chakra. It is then passing along your legs and entering the earth. This exercise grounds your energy into the energy of the earth. You feel more calm and grounded.

Chakra meditation has an edge over other meditation forms as it not only enables the mind to remain free from distractions, but also restores health in the body, mind and spirit by reactivating and aligning the energy centres. About 20 minutes of chakra meditation every morning is sufficient to keep you physically, mentally and emotionally charged up for the whole day.

This was first published in the March 2012 issue of Complete Wellbeing.

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Malaysia

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My wanderlust has taken me to more than 10 wonderful countries around the globe, the latest one being the sprawling nation of Malaysia. Malaysia has large cities, rain forests, extensive heights and the world’s most beautiful white sandy tropical beaches that attract tourists from all over the world, around the year.

At first, I was a bit sceptical about visiting Malaysia. But as it turned out, the Malaysia trip was the most mind-blowing of my experiences; it has left an indelible impression on my mind. Traditionally a Muslim nation, Malaysia is a multi-cultural, multi-lingual and, a multi-ethnic society with Malays, Chinese, Indians and people from other ethnic groups, living together peacefully. Malaysians are known for their religious tolerance. Traditional temples and churches exist side-by-side with the mosque. And festivals like Hari Raya, Chinese New Year, Diwali, and Christmas are celebrated together. Unity in diversity of races, religions and culture has made this country unique, stable and peaceful.

Kuala Lumpur [KL], the capital of Malaysia, was a pleasant drive from Singapore with my family. We stepped on the Malaysian soil at Johar Baru, the road entry point, which is 40km from Singapore. Immigration and customs cleared, we soon found ourselves moving at a delightful speed under the watchful eye of speed monitoring cameras installed on the electric poles on the sides of the four-lane expressway.

For miles together, the road is flanked by palm tree plantations presenting a panoramic view. The stretch of about 300km from Singapore to Kuala Lumpur has number of resting spots on the way, each equipped with a restaurant; a petrol pump; an Islamic prayer room and other conveniences. You can enjoy a large mug of Teh tarik [tea] or coffee to refresh you from the discomforts of a road journey. It took us about four hours to cover the journey, whereas the bus would take about six.

Kuala Lumpur, ‘the garden city of lights’, is not just the capital city but also one of the three federal territories of Malaysia. It has grown from a tin mining camp in 1857 into a bustling metropolis of South East Asia today. As we approached the city, we noticed the glistening skyscrapers and amidst them the beautifully-laid gardens with a delightful variety of flowers. But more than that, what struck us most were the soft-spoken people and the warm welcome—they invoked an instant feeling of belongingness.

Since it was late in the evening by the time we reached, we decided to settle down in our hotel and explore KL the next day. KL has all types of hotels to cater to all categories of tourists. Incidentally, we had booked in advance at a luxury hotel located in central KL, as we got a good deal. Refreshed from a comfortable night, we set out to explore the beautiful city of Kuala Lumpur.

Petronas Twin Towers were one of the most interesting places we visited. The towers are a landmark of KL and represent the ambition and aspirations of the Malaysian people. As we ambled towards the white jewel, the Petronas Twin Towers, visible from miles, sparkled like a diamond. The structure appeared in no way less glistening than the Eifel Tower in Paris by the night. During day, the towers sparkle equally in the Sun. We took a lift to the sky bridge to have a view of the city and were mesmerised. We got some pictures of the magnificent wonder taken from the base.

The floor plan of the towers is based on simple Islamic squares creating a shape of eight pointed stars. The towers are 452m high and its structure has a sturdy frame made of pewter [tin-based alloy].

Below the tower are located the popular Surya shopping mall, and Dewan Filharmonik Petronas—the home of the famous philharmonic orchestra. Here, you can find all sorts of shops selling branded items, and food outlets.

In the basement of the towers, you have the KL Sentral Station and check-in facilities for international flights; take the metro, if you like, from here to the departure terminal of the international airport located about 60km away. It takes 30 minutes to reach there by train while the taxi easily takes over an hour.

Food in Malaysia is a fusion of Malay, Chinese, Japanese and western cuisine as a result of the influence of diverse ethnic groups living together. But vegetarian Indian food is not easy to find. You can try the Sarvanaa Bhawan, though, which serves south Indian vegetarian dishes. It is popular with the Indian Diaspora. The other place worth exploring for dining is a spick clean street known as Jalan Petaling in the China town, where you can have Chinese food at any of the many kiosks. McDonalds, and KFC are the other options.

When you are here, don’t forget to experience Kopi culture, the age old Malaysian tradition of drinking a cup of hot coffee with toasted bread, butter and Kaya [coconut jam] applied over it.

Not very far from the Petronas Towers is The Menara Kuala Lumpur or the KL tower [about 421m tall], which is the fifth highest telecommunications tower in the world. Its spindle-like apex is visible from almost anywhere in KL. We took a lift to the viewing deck at 276m, which is at least 100m higher than the sky bridge of the Petronas twin towers. The view of the city through the telescopes installed at the deck and listening to the recorded details of the important city spots through the headphones was quite an experience.

In my experience, if you have women accompanying you, it is impossible to escape shopping. So I succumbed, even though it was not on our agenda. To our good luck, we found that KL offered a tantalising variety of leather goods, apparel and other merchandise at attractive prices. There are many shops selling branded and unbranded wares, and if you are a prudent shopper, you may explore the China market. KL is a heaven for shopaholics.

Having learnt about pewter used in the Petronas, we headed to visit the Royal Selangor Pewter Factory, located about 8km north east of the city centre. Malaysia is the largest pewter manufacturer of the world. The metal is used for making small key chains, jewellery, and souvenirs or even gigantic towers. We picked up a mini replica of KL towers from the factory showroom as a souvenir.

Malaysia is home to some intriguing handicrafts. The batik, the cane baskets, the wooden lamps, jute and leather bags are some items that visitors like to carry back home from the art and culture centres spread across KL, Langkawi Island and other places in Malaysia.

You find thousands of Hindu temples spread across the country; The Tamil immigrants who migrated here during the 18th and 19th centuries have nurtured their religious traditions. We decided to visit a century-old temple dedicated to Lord Kartikeya carved out in limestone at the Batu caves located about 20km from the city centre. The temple is lodged in a cave about 400ft above the ground level and we had to climb about 270 steps to reach it. The climb was a spiritual experience and reminded us of our visit to the famous Vaishno Devi temple in Jammu & Kashmir. To view the beautiful sunset from the cliff was another memorable experience.

Back to Batu caves, at the ground level, stands a gold-painted statue of Lord Kartikeya [also known as Murugan by Tamilians] that is 140ft high. The imposing statue makes you bow your head in obeisance to the Lord to seek His blessings. There are three caves at the base of the hill with mural depictions of scenes from the Ramayana and Mahabharata.

After exploring the caves, we enjoyed refreshing coconut water and a south Indian meal available at the restaurant in the complex before returning to our hotel in KL.

The next day, we drove to Cameron Highlands, about 350km from KL. The scenic mountain views on the way were simply breathtaking. We opted to visit Cameron instead of Genting Highlands because we had no interest in casinos for which Genting is known. Cameron Highlands is the largest hill resort in Malaysia located at about 6000ft above sea level. The maximum temperatures here never exceed 20 degrees Celsius. And the minimum rarely falls below 10 degrees Celsius.

Cameron is known as the ‘Green Bowl’ of Malaysia as it supplies produce of vegetables, tea, strawberry and honey to major cities. We picked up special tea from a tea factory located here.  The area abounds in colourful flora and has rose gardens. Of course, you cannot miss visiting Butterfly farm and Cactus valley [it has a large variety of cactus plants]. Other attractions are waterfalls and jungle walks that will stay with you for long.

The coastline of Malaysia stretches to both ends of the South China Sea. It has tranquil white beaches and is also endowed with spectacular islands off its coast line, Langkawi being one of the most popular ones. It’s not just shopping and site seeing, you can even try skiing, snorkelling and scuba diving in Malaysia. As my holidays were coming to an end, I was compelled to postpone exploring the islands and the beaches to my next visit. But you need not.

This was first published in the January 2011 issue of Complete Wellbeing.

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Whether you are a seeker or a guru, there is an inborn urge to connect to divinity. And to fulfil this quest and facilitate connection, people have devised various means; symbols are one of them. One can derive enormous strength by simply concentrating on a sacred symbol.

How do the sacred symbols work?

On their own, symbols are mere drawings. But once you invoke them by chanting or meditation, they start working for you. They help you connect with your higher self. In fact, there appears to be a covenant between the symbols and divinity that as and when you draw a symbol, chant it or meditate on it, divinity gets activated. There is no bar for anyone to activate the symbols.

The symbols serve as a livewire between the practitioner and divinity. They are a handy meditation tool for people. Used in a creative way, they can lead you to the world of bliss and joy.

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Numerous studies show that meditation dramatically alleviates diseases and helps awaken dormant abilities. Often, you find answers to life’s mysterious questions in meditation. Some of the greatest inventors, philosophers and scientists conceived their life-transforming ideas during their meditation sessions. The Buddha reached his enlightenment in meditation. Both, in the eastern and western world, people are increasingly seeking to learn meditation.

Meditation is replete with ample benefits but they don’t come easy. It’s a process that requires perseverance, dedication and, of course, the right technique. There are external factors too that can play a role in helping you. Here are some practical tips to achieve the perfect setting to help you embark on your path to self-awareness.

Whether you are a novice or an amateur meditator, these tools come handy. They help bring your mind under control and keep external chatter at bay and harmonise the left and right sides of the brain to produce Alpha wave patterns. Even advanced commuters on the path vouch for them.

Important tools for meditation

Place

Reserve a quiet place for meditation and maintain the sanctity of that place. It need not be spacious, but shouldn’t be cluttered either. Do not use that space for anything else, so that it creates an aura that makes your mind calm and focused. It will also help you establish your meditation habit. Also set aside a specific time to meditate, and preferably stay with the routine. You could create a peaceful ambience by closing the drapes and lighting candles. Begin your meditation with an affirmation about the objective of meditation; it helps focus your mind.

Posture

Posture is important as it allows energy to flow freely. Ideally, sit cross-legged keeping your back and head straight. Cup your palms and rest them lightly on the knees. Initially you might find it difficult, and it’s OK to use back support. Older people and those with back problems can even sit on a straight-backed chair with their feet flat on the floor and legs slightly apart. The Japanese adopt a thunderbolt posture—sitting on heels keeping the spine straight. More advanced meditators can sit in the lotus posture. If you are a beginner, you may keep your eyes slightly open, as closed eyes may lull you to sleep and mar meditation. Whatever position you chose for meditation it should be the one you are most comfortable in and should take attention away from your body. Avoid meditating while lying down; you might drift off to sleep.

Sights

Flowers, a candle flame, a religious icon or a Yantra or Mandala [specially designed symbols representing the order of universe] are excellent tools for meditation. They are used to focus your attention on. If you are contemplating a mandala, imagine travelling through the concentric circles in a spiral to reach the oasis in the centre. Buddhist novices use mandalas that are ephemeral, often created on sand. The great temple at Borobodur in Java is also used as a mandala.

While gazing at a flower, look at it long enough to absorb every aspect of its appearance—its form, colour, and texture. Then close your eyes and recreate the image in your mind’s eye.

Similarly, if staring at a flame, close your eyes and recreate the image in the mind’s eye—it would help to have all other lights in room dimmed while doing so. Epileptics and those suffering from migraine, however, should avoid focusing on the flame as it may elevate their problem.

Meditate on the chosen object for about 20 minutes a day or as long as you feel comfortable. If stray thoughts intervene and they will, don’t try to chase them away, allow them. Simply bring your wandering attention back to the object.

Sounds

Sounds of nature have a wonderful effect on your mind—the sea waves hitting the shore, a running river, the gurgling of a spring, chirping of birds, wind rustling the autumn leaves, the rhythmic symphony emanating from rain drops are all relaxing. Listening to these natural sounds combined with binaural brain wave frequencies—a practice in Zen meditation—is another effective option. You can even listen to something as mundane as ticking of the clock or tinkling of the bells or esoteric as the deep resonant sound from a Tibetan singing bowl when a wooden wand is stroked around its rim. Chanting a mantra is another hypnotic way to prepare the mind for meditation.

Smells

Most fragrances have the power to release emotions and memories. In many cultures, aromatics such as incense are used to elevate the spirit or even to induce an altered state of consciousness. You may burn incense sticks or fragrant oils to create an atmosphere conducive to meditation. Fragrances such as sage, cinnamon and jasmine are popular choices that create an atmosphere of positivity.

These external influences are only supports that help you before you take off on your own and might not need them any longer.

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It also results in different levels of activity in the brain and enhances its ability to learn and change.

What to chant

Proper selection of a mantra for meditation is important. Chant a mantra given to you by your guru. If you don’t have one, you can chant the bija [seed] mantra, Aum, or Om namah shivay meaning ‘I offer my love and bow to the primordial Lord Shiva’. You can also choose the Buddhist mantra, Om mani padme hum, which means ‘Behold or the jewel in the lotus’ or the ancient Christian mantra, Maranatha meaning ‘the Lord is here’. Each mantra has its own vibration frequency. You may select the one, which creates the right vibration for you.

Those who prefer to chant a mantra devoid of religious connotations can chant ‘So hum’ [meaning I am that]. This is a universal mantra. Its vibrations already form a part of our breath. ‘So’ is the natural sound produced when we inhale, hum while we exhale. The mantra moves automatically with the sound of inhaling and exhaling and serves as a bridge between the mind, prana and consciousness.

The proper way to chant

Japa is the repetition of mantras. If you do it right, you can derive immense benefits from it.

1. Sit in a comfortable posture with your eyes closed. You can also do this meditation sitting on a chair. Do not sit in a reclining position lest you fall asleep.
2. Create a sacred space around you.
3. Begin by chanting the selected mantra loudly. Then, whisper it. Finally, chant it in your mind. Loud chanting has high sound frequency, which can kill the micro organisms present in the environment. But chanting may gradually be allowed to tend inward to acquire more power. Mantras chanted mentally are the most powerful.
4. Allow the mantra to rise rhythmically with whatever speed that comes naturally, slowing down on its own. Slower the speed of recitation, the greater is the power of the mantra.
5. While you chant, try to focus your attention on the space between the eye brows or at the heart centre—space between the breasts. Observe and experience the subtle vibrations in the body and the mind.
6. While chanting, be aware but remain uninvolved with the meaning of the mantra. It is important to adhere to the right pronunciation of the words and phrases [wrong pronunciations will not have the desired effect].
7. Use a rosary of beads to help focus on the mantra repeatedly, though Japa can also be done without it. The advantage of rolling the bead with each repetition is that it helps bring your wandering mind back to the object of meditation—the mantra.
8. Chant the mantra for 15 minutes or continue as long as you feel comfortable. For better results, you can even practice Japa twice a day—early in the morning and after the sunset.

How it helps

Mantra meditation:

• Stills the mind, stabilising and clearing it
• Helps combats stress and anxiety
• Lowers blood pressure and cures cardiovascular diseases
• Improves mind focus
• Decreases insomnia
• Increases intelligence
• Provides emotional stability
• Helps improve control your body, mind and the soul
• Leads to deeper spiritual awakening.

Mantra japa is a great way to control your thoughts, to live in the present and commune with a higher power. The resonance of the mantra sound waves enables the mind to experience bliss. This not only helps you address mental, emotional and physical disorders, but also helps you evolve spiritually.

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The three types

The universe is replete with three types of rhythmic vibrations—slow, medium and high. The rhythmic synchronisation of breathing in harmony with the slow, medium or high frequency in the practice of pranayama fills the body with energy; soothes nerves; and calms the brain—brings about a state of mental tranquillity.

When we do slow, deep rhythmic breathing in harmony with the existence, it allows our body to re-establish its own natural rhythm and protects us from external negative influence. By combining the rhythmic vibration, the immune system is strengthened, the mind comes to rest and you become one with yourself.

A pattern for your breath

Breathing affects our state of mind and vice versa. For example, when we are emotionally disturbed, we tend to breathe faster, which also increases our heart rate. In the yoga sutras, Rishi Patanjali postulates a simple rhythmic breathing pattern.

This pattern can be achieved easily by just simulating the frequency of heart beats. The Rishi advocates a deep but slow rhythmic breathing pattern of 2:1:2:1 i.e. inhalation and exhalation to be done in equal number of heart beats and a gap in between the two, which is equal to half the number of beats. This makes the pattern simple and close to the natural breathing pattern of an infant.

Steps involved:

1. Sit in lotus asana or on a chair with the spine straight.
2. Inhale slowly but deeply for eight seconds.
3. Hold your breath for four seconds.
4. Exhale slowly for eight seconds and expel all the air from the stomach.
5. Keep the stomach in for four seconds.
6. Inhale again and repeat the above steps.
7. While inhaling, visualise that the prana [life force] is accumulating in the area just above the navel and below the diaphragm.
8. While you retain the breath and breathe out [as in step 3 and 4], focus on the brain and visualise the prana going to the brain.

Benefits galore

Here is what makes rhythmic breathing an effective technique:

• The deep but slow rhythmic breathing pattern has an edge over other types of pranayama because of its simplicity and effectiveness.
• People of all ages can practise it safely as long as they find it comfortable.
• It helps alleviate health problems like asthma, heart disease, diabetes and breathing disorders.
• Visualisation of breath on the specific areas of the body not only directs extra supply of oxygen or life force to that area and muscles, but also induces a deep state of meditation.

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Labyrinth basics

A labyrinth is a specially designed, often circular alleyway [usually varying from classic seven-circuit to 15-circuit pattern] leading from outside, inwards to the centre and then back to the outside again. Although it looks similar to a maze or a puzzle, a labyrinth has no dead ends. And, both the entry and exit are one.

As you walk the labyrinth, you meander back and forth turning 180 degrees each time to enter the next circuit. There are no rules for the walk; you have to just turn off your left [logical] brain and simply walk mindfully to experience the fun and draw maximum benefits from it.

Making your own labyrinth

You can make your own labyrinth in any lawn or park [of minimum 40ft. diameter]. Place pebbles in circular paths of about five feet width each in a seven-circuit pattern on the ground. The ground may be a turf or a land without grass.

Following guidelines

Keep the following points in mind while walking the labyrinth:

• Stay at the entrance for a while before proceeding
• Take a deep breath and shut out all incoming thoughts
• Place one foot before the other and be aware of your gait
• Be silent during the walk
• Feel the blue of the sky, the green of the ground, and listen to the whistling breeze, and the sounds coming from any direction
• Do not focus on the centre
• Walk at a normal pace—neither too slow nor fast
• Reach the oasis at the centre and try to stay there longer for meditation and prayer. The winding path that terminates there makes you realise that you are there at the very centre of your being, fully present in the moment
• Exit following the same path you came in; here you join God or the higher power
• Reflect on your experiences after you complete your walk.

Reaping the benefits

Labyrinth walking:

• Balances the body, mind and spirit by balancing the chakras.
• Releases clutter from the mind.
• Augments inner peace and calm.
• Fosters connection with the Divine.
• Promotes paying attention to your inner guidance.
• Expands your life’s outlook.
• Disciplines the body and mind.
• Provides emotional healing from traumas and past abuse.
• Activates right brain for better intuition, clairvoyance and imaginative creativity.

The post Labyrinth Meditation: The walk to your core appeared first on Complete Wellbeing.

Though a majority of health concerns are common to men and women, the latter are especially prone to certain gender-specific ailments vis-a-vis the men. The top nagging health concerns of women are often related to sexual health, pregnancy, breasts, menstrual problems, menopause, gynaecologic cancers, and osteoporosis. Added to these are lifestyle disorders such as heart problems, depression, insomnia, diabetes, digestive disorders and a host of other ailments that women share with men.

Of late, there is a definite drift towards the use of alternative therapies worldwide, especially among women. The side-effects and high cost of modern medicine are some of the reasons that could be attributed to this noticeable shift. Mounting evidence suggests a growing number of women opting to employ alternative medicine such as homoeopathy, herbal treatment, ayurvedic treatment, aromatherapy, yoga and similar options, to combat their day-to-day health concerns.

Reiki – an effective option

Reiki — the art of tapping in universal life force energy for a holistic healing — is one such therapy that is finding favour with most people, especially women, both young and old. Reiki treats you without any drugs and allows you to tap into it just whenever you please for treating yourself or another person. You may use Reiki in conjunction with other conventional medicine with added advantage of compatibility, for catalysing and augmenting the latter’s effect. Reiki is a handy tool for a homemaker to alleviate all sorts of pain triggered by the pressure of household chores. For a working lady, it offers a succour to cope with the stress arising at her workplace.

Treating with Reiki

Treating special health concerns of women can be a very soothing and wonderful experience. They have to connect to Reiki by intent and dispense it by placing hands on the key positions for a few minutes. For women who still have not acquired the ability to channel Reiki, help of a Reiki practitioner may be useful.

Key positions

Problems during pregnancy

Aisha, living in my neighbourhood, had a difficult first pregnancy. In the initial days, she suffered from frequent vomiting. As the days advanced, during her seventh month of pregnancy, she was admitted to the hospital for treatment of the still foetus in her womb. She was advised complete rest at home. But the problem recurred again and again. Her parents asked me to give Reiki for treating her condition. Giving Reiki on the key positions of her kidneys and on the sacral plexus for 15-30 minutes revived the movement of the foetus inside. The activity was easily felt by the hands and later confirmed through scanning. Not only was the treatment effective, but it also helped her deliver a healthy child on the expected date.

Word of caution: Results may vary from case to case. So consult medical advice of your gynaecologist.

Menopause

Hot flashes, night sweats and frequent need to urinate are some of the common experiences in menopause. The main affected glands are the ovaries and the adrenals. Giving Reiki over back of solar plexus, back of sacral plexus and the root chakra helps in this condition.

Osteoporosis

The bones become brittle with lack of calcium intake and decreased bone density. Also, osteoporosis amongst women is often due to menopausal changes. The disorder is age-related and can acquire dangerous proportions if timely treatment is not given. Giving Reiki on the positions same as for menopause is helpful.

Menstrual problems

You can treat menstrual cycle imbalances by placing one hand on the right breast and the other on the left breast and give Reiki for 15 minutes. Now place one hand on ovaries and the other between the legs and treat with Reiki.

For treating menstrual bleeding problems, give Reiki on solar plexus, sacral plexus and ovaries [one hand on ovaries and the other between the legs].

For pains, cramps and PMS, dispense Reiki on solar plexus, sacral plexus, bladder, kidneys, base of spine, ankles and soles, and toes of both the feet.

Tip: I have found that sandwiching the sacral plexus by placing hands on both sides of this position gives quick relief in painful menstrual condition.

Breast ailments

Women often report the development of lumps which may become serious breast tumour or even a malignant ulcer, if neglected. The simple way to treat this condition is to place one hand over one breast and the other over the other breast, followed by sacral plexus, bladder, kidneys and soles with toes of feet, and dispensing Reiki for 10-20 minutes thrice a day. It can take you many days to heal the breast tumour, but is worth a try.

Benefits

• Works as a first aid to combat all types of pains
• Speeds healing
• Augments the positive effects of other medication, if any
• Restores hormonal balance often missed during menopause
• Empowers them to promote self help to address their day-to-day health concerns
• Women emerge as more confident to face the usual menopausal imbalances.

The post Reiki for women appeared first on Complete Wellbeing.

My date with the mudras began only a few years ago, with my foray into the amazing world of meditation. A regular practice of mudras led me to discover that mudras not only serve as an ideal meditative tool, but also as a healing software for our emotional, mental, and physical problems and spiritual enhancement.

Called the yoga of the hands, a mudra [sign or seal], is a specific hand gesture, or position, that helps in releasing the energy locked within our body and directing its flow and reflexes to the brain. Mudras are known to alleviate a host of ailments such as asthma, depression, piles, cough, diabetes, stress, and even a heart attack – to name just a few.

When used over time, mudras can create inner peace and harmony, health and wealth, and balance the left and right sides of the brain — and, promote a sense of wellbeing. They can also change your life considerably, through gradual spiritual regeneration.

Mudra work and healing

The innate healing power of hands and the 10 fingers are explained in the Atharva Veda. This power can be easily fortified by the practice of special gestures formed by varying the position of the fingers through mudras. Mudras heal by activating both the meridians [nadis] as well as the chakras [energy centres] – in more ways than one.

Our physical body is made up of five elements, viz., water, earth, akasha [ether], air, and fire, which are represented by the little finger, the ring finger, the middle finger, the index finger, and the thumb, respectively. Imbalances in these elements upset our immune system and cause various ailments The joining of two or more fingers to form hand mudras, and holding them in a certain fixed pattern, creates balance for the five elements, following which healing ensues.

Imbalances in the chakras are suggested to affect the body’s energy circuit. One of the ways to activate and balance chakras is through mudras. As the five fingers are associated with the lower five chakras, the right positioning and holding of the fingers together in a specific pattern brings balance. The body, thus, gets energised, diseases get healed and, gradually, spiritual awakening is experienced.

Key mudra techniques

Of the many known hand mudras, a few of the essential “key mudras” are presented here. Practice them with both the hands in a convenient asana [posture], or sitting in a chair, for about 5-30 minutes a day, or as long as you enjoy doing them.

Gyana mudra

This is performed by joining the tips of your index finger and thumb, and keeping the other three fingers stretched and joined together. This is very powerful and effective in cases of mental ailments and sleeplessness [insomnia]. It also imparts happiness, develops the intellect, sharpens your memory, and concentration powers.

Apaan mudra

Join the tip of the thumb with the tips of middle and ring fingers, keeping the other fingers straight. This helps individuals who have difficulty in passing urine, or when there is a possibility of “obstruction.” The posture reduces constipation, and purifies the body of harmful substances.

Prana mudra

Join the tip of the thumb with tips of your little and ring fingers, and keep the other two fingers straight. This mudra balances the root chakra and infuses pranic energy into your body. It is also beneficial for many diseases; it improves vision and mental clarity.

Vaayu mudra

Press the index finger at the base of the thumb and keep the thumb on the index finger, keeping the other fingers straight. This mudra is useful in ailments such as arthritis, Parkinson’s disease, polio, and paralysis. For better results, practice it after prana mudra.

Apaan vaayu mudra

Join the tip of the thumb with the tips of the middle and ring fingers, while the index finger [turned inside] rests on the root of the thumb. Let the little finger remain extended. This posture is said to work like a “fire-fighting aid” in the event of a heart attack.

Shunya mudra

The middle finger is lowered into the base of the thumb and is covered by the thumb, while the other fingers remain extended. This is good for ear afflictions, listening and speech difficulties.

Linga mudra

Interlock the fingers of both hands, and keep one of the thumbs up encircled by the other thumb and index finger. This mudra produces heat in the body, and helps in easing colds and cough.

Mudra benefits

Mudras endow the practitioner with benefits like improved meditation and calmness of mind. It also addresses a host of health concerns and infuses greater self-reliance and self-discipline. Mudras are easy to practice, because they are free hand body gestures, that gradually lead you to spiritual rejuvenation.

There is, perhaps, nothing better in the world than the practice of mudras for success and wellbeing.

The post Healing Power of Mudras appeared first on Complete Wellbeing.