Table of Contents

Introduction 1

Historical roots of Yoga 2-3

Philosophy of Yoga & meditation 5

Meridians 5-7

Chakras 7-8

Auras 8

Asana 8-17

Breathing 18

Mudras 19-20

Mantras 20-21

Meditation 22-28

Science of Yoga 28-31

Conclusion 31

Over the last few decades the focus of Yoga has changed from a holistic

sacred practice to a limited en vogue, chic form of exercise. The practice of Yoga is

not just a series of postures, but it is made up of different aspects including asanas

(postures), meditation, mantras, mudras and breathing techniques. The main goal of

yoga is to reach transcendence in the deepest part of the soul and attain pure

knowledge and understanding.

When people hear that Yoga is about connection to the spirit, they

automatically consider it to be a religious practice limited to Hinduism, Buddhism or

other Eastern religions. However, Yoga is not a religion. Yoga is a way of life. It is a

path of self-discipline that leads to enlightenment. It can be practiced by anyone,

regardless of religious beliefs. According to ancient Yogic teachings, knowledge is

embedded in the universal energy, connecting everyone and everything. The

Chakras, which are the body’s primary source of energy, are continuously bringing

energy into the body and releasing the individual’s energy into the atmosphere, to

achieve balance. The meridians are the channels through which the life force flows

through the body. (Eden)

The process of reaching enlightenment starts with asanas, the postures

which open up the energy source. The movement of the poses stimulates the

chakras, enlivening and stirring up the energy in the body. When meditation follows

asanas, the mind can easily tap into the inner energy source. Once this place is

reached, the mind is cleared of all chaos. A stream of pure consciousness occurs and

the mind is endowed with intuitive knowledge.

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The historical roots of Yoga extend beyond the boundaries of written history to an

ancient oral tradition, which preserved this precious knowledge. However, some physical

proof does exist. The earliest can be traced back to the Indus Valley Civilization, which

existed during approximately 5000-3000 BC. Signs of Yoga were discovered during an

archeological excavation in the Indus Valley region. A depiction of a person meditating

in a yoga posture was found. Despite this physical evidence, some historians do not

consider it enough proof and date the origin of Yoga to approximately 500 B.C. when it

first appears in written form in the Vedic texts. (Yoga Central)

The Veda texts are sacred teachings originating in India. They are based on Aryan

beliefs and knowledge. The Sanskrit word Veda, translates to “knowledge.” The Veda

texts were only available to the Vedic sages. Through them, the content was passed

orally to generations of Brahmans and Priests. There are four texts: the Rigveda,

Yajurveda, Samaveda, and Atharvaveda. They were written in a form of hymns, poems,

chants, ceremonial formulas, charms, and spells. The sacred knowledge written in these

texts consists of the six main divisions of philosophy: Nyaya (logic), Samkhya

(classification of the universe); Vaiseshika (analysis of the universe); Mimansha (ritual

interpretation of the Vedas); Vedanta (inquiry into the self); and Yoga (union with the

divine). (Yoga Basics)

The Rigveda is the oldest of the four texts. It is the foundation of the remaining

three texts. The purpose of the text is to inspire courage, serenity, prosperity and

knowledge, to support balance and happiness. The collection of hymns and poems in this

text are still used as mantras today by yogis. This first book sets the tone for the other

three by describing the science and philosophy of each practice. The other three books

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are guidelines to show how one may practice these beliefs. (Yoga Basics)

The Yajurveda focuses on the worship of the divinity and it teaches how and what

to do for ceremonies. The word Yajur, derived from Sanskrit, means “sacrificial formula.

Veda means “knowledge.” This text describes what hymns, mantras and sacrifices

should be used during ceremonies. (Yoga Basics)

The Samaveda is used widely throughout the Hindu religion. This text includes a

number of hymns, melodies, notes, mantras and chants. The Samaveda uses sound to

reach elevated consciousness. This use of sound became known as the vocal practice of

Kirtan. It is often performed with Yoga, as it combines the chanting of mantras with the

movement of the postures. (Yoga Basics)

The final text is the Atharvaveda. This book is filled with descriptions of mystical

ways to drive out evil in all forms including illness and disaster through powerful

incantations. The Atharvaveda describes a set of mind purification methods that help

maintain the openness of the brain and nervous system through meditation. This text also

specifically discusses energy healing techniques. It is through this book that energy

healing became associated with Yoga. (Yoga Basics)

The Vedic texts were originally written for the Hindu religion. As a large part of

the texts, the philosophy of Yoga became intertwined with Hindu beliefs and religious

practice. Through Hinduism the philosophy of Yoga spread through Eastern society.

The Bhagavad Gita is one of the books that descended from the Vedic texts

and is one of the most well known Hindu texts. It utilizes the terms of Yoga through

a story where the Hindu God, Krishna, gives knowledge to Prince Arjuna. The Prince is

caught in a predicament and asks Krishna to free his soul from the material world to

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attain liberation. Krishna responds by telling the Prince that he himself is the only one

who can free his soul and he must do it through the practice of Yoga. The sacredness of

these texts are preserved by the seers who are the only ones allowed to view them. The

seers then pass the knowledge down to Gurus who in turn pass it on to Yogis. (Yoga

Central)

Yoga became prominent again in history during 100-200 A.D. when a man named

Pantajali wrote the Yoga Sutras. They are the foundation texts on which all branches of

Yoga are based. They were the first scriptures to focus solely on the Yoga philosophy and

Yogic practice. As the author of these texts, Pantajali is considered to be the father of

Yoga. (Eden)

The association between Yoga and the Hindu religion can be misleading, causing

people to see Yoga as a religion itself. Yoga is a way a life and it is philosophically

based. Being surrounded by material objects, stress and chaos, and the many things

negativity thrives on, can cause an individual to lose sight of the universal truth. Yoga

takes the complexities of life and transforms them into the fundamental truths, the basics

of human existence, which are to be harmonious, happy, and balanced. The practitioner

of yoga views life from an indifferent perspective. Yogis accept pleasure and pain with

equanimity. (Philosophy of Yoga)

“Know the self to be sitting in the chariot, the body to be the chariot, the intellect

the charioteer, and the mind the reins.” (Veda Upanishads) This process is a trinity,

divided into three parts: the body, mind and spirit. It begins with the physical practice of

asanas. The yoga postures open subtle energy channels, often ones that were stuck or

closed off. The opening of energy and the continuous flow of energy creates a connection

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with the body and the spiritual self. Once the body is open and able to circulate energy,

the yogi experiences the spiritual dimensions of life with a greater sense of connection to

the divine and universal energy. The process enables the mind to be clear and focused

and to be open to pure knowledge. This is the connection between the chariot, the

charioteer and the reins that is written about in the Upanishads.

Meditation also works towards the goal of unity and balance. It cultivates the

numerous systems so the body can experience peace and cessation of thought. When the

mind is focused at the deepest level, the body is filled with pure consciousness. Through

Meditation, the mind and body can connect to the spiritual body. Meditation is often

accompanied by mudras and mantras. Mudras are hand gestures and mantras are

vibrational energy that flow through the mind and voice. They guide the meditation and

connect specific energy flows together for specific needs.

The human body is an amazing system. It can bend, move and stretch. It can be

weakened and then heal. It can digest and detoxify. It can speak, feel, taste, touch, smell,

see and hear. The body has an endless amount of gifts. However, these abilities are only

of the physical body. There are other gifts that are harder to detect and understand, such

as the energy body. Prana, also known as “Shakti” or “chi” is the life force, which

continuously flows through the human body. Prana travels along the paths of the

meridian lines and manifests in the seven chakras.

Meridians are the fourteen passageways that allow the life force to support the

systems of the body. Meridians travel from one point to another. They can begin or end

on the surface of the skin or deep in the body within an organ. The meridians connected

to a specific organ, support the function of that organ. For example, the kidney and liver

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rid the body of toxins therefore their corresponding meridians support detoxification.

(Eden) Aside from a connection to individual organs, the meridian lines also affect all the

bodily systems: the immune, nervous, endocrine, circulatory, respiratory, digestive,

skeletal, muscular and lymphatic systems. All of these systems function to maintain the

health of the body. The meridians bring harmony and balance to these systems. They

keep the energies flowing and work on congested areas. The meridians adjust the

metabolism and the speed of cellular change. The life force affects every part of the body

and the meridians support the movement of the life force throughout the body. (Eden)

There are fourteen meridians. They are comprised of the spleen, heart, small intestines,

bladder, kidney, circulation-sex, gallbladder, triple warmer, liver, lung, large intestine

and stomach meridians, as well as the central and governing meridians.

When the energy in the meridians is congested or when the flow stops, it deeply

affects the body. The whole body is affected because the energy is unable to travel to the

various systems as easily. The organ or area that lacks energy is what suffers the most.

The immune system is affected because all the systems are working hard to break through

the congestion. They are worn down and therefore less efficient. Congestion can occur

easily due to stress, anxiety and lack of sleep, issues that most people deal with on a daily

basis. When trying to decongest a meridian, the body goes into a state of crisis from

overworking.

Each of the meridians is either yin or yang. The idea of yin and yang originated in

Chinese medicine and became a part of the yogic culture. The philosophy of yin and

yang is that all opposite forces are connected and depend on each other to elevate the

opposing force. Yin is responsive and inward, while yang is active and outward. This is

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true for opposite meridians and it is why they are considered to be yin and yang. Because

the meridians work on a 24-hour rhythm, the individual meridians are at different peaks

during the day. When a yin meridian is at its peak, a yang is at its weakest. This is an

illustration of the body’s circadian rhythms. (Eden)

The meridians may be the channels that carry the energy through the body, but they

are not the only forms in which energy is brought into the body. The chakras are where

the energy in the body is based. They work with the endocrine system, which controls

the hormones in the body. The endocrine system mainly affects mood and personality.

Because of this, chakras are able to hold the most important and profound emotions and

experiences in life. "Your physical and psychological evolution, as well as your spiritual

journey, are all reflected in your chakras." (Eden)

The chakras are located in seven specific places in the body. Each chakra controls

a part of the body and corresponds with a color. The first chakra is the root chakra at the

base of the tailbone. It is what grounds the body and creates stability. It is associated

with the color red. The second is the creative chakra near the reproductive organs. This

chakra supports the urge of creativity and is associated with the color orange. The third

is the solar chakra near the solar plexus. This chakra supports inner strength and

confidence and it is associated with the color yellow, like the sun. The fourth is the heart

chakra placed over the heart. The qualities of this chakra are compassion and

understanding. It is associated with the color green. The fifth is the throat chakra placed

at the throat. This chakra supports the expression of the self and it is associated with the

color blue. The sixth is the “third eye” chakra located between the eyebrows. It is

associated with perception and understanding, and its color is indigo. The seventh chakra

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is called the crown chakra. It is located at the top of the head. This chakra is related to

the pituitary gland and connects the body with surrounding energies. It is associated with

the color violet. (Eden)

The meridians and chakras are the two main sources of energy in the body.

Another source of energy is the aura. It is made up of seven layers that surround the

body. The closest one is the ether, which is considered to be the energetic copy of the

physical body. The aura shelters the body from the surrounding energies through a

filtering process. The aura expands and releases good vibrational energy, while also

receiving the outside energies. The aura can also protect by closing in and isolating the

body when it is feeling emotionally depleted or sick. This tactic stops the absorption of

outside energies that could be destructive. Auras can also change with age. When a

person becomes ill or when they are dying, the aura can fade because the body is not

strong enough to hold onto it. (Eden) The primary purpose of the aura is to protect the

body much like the atmosphere protects the earth.

The practice of Yoga is divided into five different aspects. They are asanas,

breathing, mudras, mantras and meditations. All of these aspects play a role in

reaching enlightenment. They also play an individual role in healing a specific

problem whether physical or mental.

The Sanskrit word asana means “to sit.” The act of sitting characterizes the very

common image of gods or enlightened figures such as Buddha meditating in the lotus

posture. However, asana does not only refer to Lotus posture, but also to the many

postures and poses the practice of Yoga requires. Asanas were adapted to the practice of

yoga because of how they connected the physical body to the spiritual consciousness.

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Aside from helping to achieve the goal of enlightenment, asanas also have a healing

ability, which can physically and mentally affect the individual. The postures are usually

practiced in a sequence that purifies the nervous system.

The asanas require the body to move in ways that open up the chakras, which

allows energy to flow throughout the body. In practicing the asanas, the body becomes

stronger. Yoga poses strengthen, heal, and largely improve the whole body. When

meditating after the asanas, the mind is able to reach transcendence, a state of pure

consciousness and connection with the surrounding energies. Asanas that energize and

rejuvenate the body are:

Figure 1. Half Locust

Half Locust helps to energize the nervous system and the body, keeping the nervous

system strong and healthy. It tones the lower back and thighs. It also increases

circulation through out the body.

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Figure 2. Chair

Chair energizes the whole body, while

stretching and strengthening the

ankles, calves and thighs. (Miller)

Figure 3. Knee Hug

Knee Hug brings energy into

the whole body, while stretching the

back muscles. (Miller)

Figure 4. Child pose

Child pose creates a sense of security

and safety, which rejuvenates and

refreshes the body. (Miller)

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Other physical benefits from asanas are balance between the mind and the body.

Physical balance promotes mental balance. Tree and Mountain are two specific poses

that create this balance because of their connection with the root chakra.

Figure 5. Tree

Tree pose is specifically designed to help

with spinal posture, balance and

centering. This pose also opens up the

groin area while strengthening the knees

and ankles. (Miller)

Mountain pose is also supposed to help

with the spinal posture while restoring

balance. (Miller)

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Figure 6. Mountain

Blood circulation and energy circulation is a benefit that most poses provide from

the movement required to carry them out. Full Shoulder Stand, Hare, Boat, Cat and Dog

are all very different stances and poses, but they all have the same refreshing and healthy

result, blood circulation.

Full Shoulder Stand increases the blood

flow to the brain. It also stimulates the

thyroid and gives a sensation of peace

and calm. (Miller)

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Figure 7. Full Shoulder Stand

Figure 8. Hare

Hare reverses the blood flow back into

the brain, rather then bringing the blood

all the way to the feet first. This

stimulates the pituitary and thyroid

gland, which are connected to the sixth

chakra. (Miller)

Figure 9. Boat.

Boat increases blood circulation, rather

than bringing it to the brain. This pose

brings blood to the lower organs,

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refreshing the body. This pose also strengthens the arms and back. (Miller)

Figure 10. Cat stretch

Figure 11. Dog stretch

The Cat and Dog stretches benefit the

circulation in the blood. The pose also

stretches the back, neck, arms and spine.

(Miller)

Asanas provide flexibility, strength and stamina in the body. Most include only

one of these benefits, but the Inclined Plane pose, Proud Warrior pose, and Downward

Dog include all of these.

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Figure 12. Inclined Plane

Inclined Plane stretches the whole front

of the body. It strengthens the arms, the

wrists and posterior. This pose also

connects with the fifth chakra because it

opens the neck and the throat. (Miller)

Figure 13. Proud Warrior

The Proud Warrior pose works on the

flexibility of the torso and spinal area. It

strengthens the lower part of the body

and enhances stamina. (Miller)

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Figure 14. Downward Dog

Downward Dog is a pose that stretches

and lengthens the back of the legs and

shoulders. It also develops stamina and

endurance in the body. (Miller)

Asanas have an immediate effect on the body. They can eliminate specific aches

and pains. Poses like Reclining Spinal Twist, Bent Knee and Kneeling Lunge are perfect

examples of these beneficial poses.

Figure 15. Reclining Spinal Twist

Reclining Spinal Twist specifically

relieves headaches. This pose calms and

rejuvenates the nervous system. It also

cleans the digestive system by balancing

the flow of energy. (Miller)

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Figure 16. Bent Knee Sitting Forward

Bent Knee Sitting Forward asana gets rid

of backaches. It also stretches the

muscles in the legs and those around the

spine. (Miller)

Figure 17. Kneeling Lunge

Kneeling Lunge is an ordinary pose that

taps into all the healing benefits of

Asanas. It relieves back pains and

strengthens the legs. It also alleviates

anxiety and energizes the body. (Miller)

Asanas tend to have a more physical effect on the body, however they also have a

strong mental effect. Specific asanas can be done to alleviate anxiety and to relax the

mind and the body. They also help with focus and concentration. Figure 16. is a perfect

example of this combination. It strengthens the body, enhances the movement of energy

and helps to release anxiety.

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Figure 18. Hero (a)

Hero asana specifically creates calmness

in the mind and relaxes the body. It also

makes the legs and knees flexible.

(Miller)

Figure 19. Hero (b)

Figure 20. Plank (a)

Plank also has mental benefits. It helps

the body to control and focus itself. It

aids in concentration. This pose also

increases endurance and strengthens the

legs, arms and back. (Miller)

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Figure 21. Plank (b)

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Breathing is something we all take for granted because we are programmed

to do it and usually don’t have to think about it. Breath is life. A body can last about

a week without food, a few days without water, but only a few minutes without

breath. In yoga, the breath is what brings in the life force called Prana. The Prana

spreads through the body.

In science, the breath is what brings oxygen to the whole body, and helps to

detoxify. The oxygen is carried in through the mouth and nose to the lungs. It is

distributed by the blood, which circulates around the body. Oxygen stimulates the

chemical Adenosine Triphosphate (ATP). This chemical controls the levels of

energy in the body. It also affects the immune and endocrine systems.

Yoga and Science agree that it is better to breathe in through the nose than

the mouth because it purifies the oxygen with the many filters. Breathing in through

the mouth can negatively affect the thyroid gland. In the nose, three filters purify

the air before it enters the lungs. The first filter is the nasal canal where hairs catch

particles and dust. Mucus membranes act as the second filter. These catch any

smaller particles and warm up the air so that it is not harsh on the lungs. Finally, the

olfactory gland allows the body to smell. This filter can detect many odorous

poisons that might enter the body via the air. In Yoga, this gland absorbs the Prana

from the air. (Holistic Online)

The practice of breathing in Yoga is called Pranayama. It controls and

steadies the breath. The word Pranayama is derived from Sanskrit. It translates to

“lengthening of the breath.” Through breath control, the body is able to increase

health and vitality as well as mental focus and concentration.

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Mudras and hand gestures are an ancient Yogic practice. Before words, hand

gestures were used to communicate. Even today, hand gestures are still used in

communication. A wave for “hello” or “goodbye,” the two fingers in a “V” for peace,

wagging of the index finger for “no” or clapping for appreciation are all examples of

this universal form communication. All of these are forms of mudras used to

communicate emotions. (Amber) Mudras used in Yoga work in the same way. They

are a form of communication between the mind and body and help to enhance the

meditation process. Mudras are energy channels. Each individual mudra allows the

body’s energy to be directed to a specific part of the body. Each finger is related to

an element, a planet, a meridian and the organ associated with that meridian.

The thumb is the base for all of the other fingers. It acts like a conductor,

allowing the energy from the four fingers to circulate through it. The thumb is

related to the fire element, the planet Mars and the lung meridian. The little finger is

ruled by the planet Mercury and is related to the water element. The heart meridian

runs down the arm and ends in the little finger. It is also connects to the heart. The

planet Mercury rules communication. This mudra when connected with the thumb

supports heart-centered communication. The ring finger is ruled by the sun and is

related to the earth element. The liver meridian ends in this finger creating a

connection with the liver meridian and the organ itself. When the ringer finger and

the thumb are brought together, the mudra brings health and vitality from its

connection with the sun. The middle finger is ruled by the planet Saturn and is

related to the ether element. The gallbladder meridian ends in this finger,

connecting it to the gallbladder meridian and organ. The planet Saturn is associated

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with limitation and structure. To overcome them you must use stamina. When the

thumb and middle finger come together, it allows energy to flow through the body,

which supports endurance and stamina. The index finger is ruled by the planet

Jupiter and is related to the air element. It is connected with the stomach meridian

and organ. The air element relates to the crown chakra, which allows spiritual

energies and knowledge to enrich the body. The thumb and the index finger is for

wisdom and clarity. (Amber)

Mantras are a supplement to meditation. They help improve the meditation

process. Mudras and mantras also complement each other. Mantras are written

about in the Vedic texts. They are healing words that send vibrational messages

through the body. They become stronger when repeated in a series. The energy

body perceives mantras the same way the physical body can hear the vibration of

sound waves and see light waves. Two forms of mantras, the verbal and the silent,

create a vibration. Silent mantras affect only the energy body. Thoughts, when

spoken in the head, sound this vibration throughout the energy body. When saying

a verbal mantra, the vibration waves are spread throughout the physical body and

the energy body becomes still because it is processed through thought. I believe

that verbal mantras coincide with non-contemplative meditation because this form

of meditation uses focus on outside elements, such as a candle or color. This form is

used to focus the energy on a specific area that needs attention. Verbal mantras

have a stronger effect in this type of meditation. This process is used in the dyslexia

meditation because it combines a mantra and mudra. Silent mantras correspond

with non-contemplative meditation because this meditation is mainly focused on

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reaching transcendence from an internal place. The silent mantras allow the body

to completely focus on the connection with the internal energy body and detach

from the physical.

Some of the more common mantras are:

OM

This mantra specifically works well with Pranayama and helping with the control of

breath. It is suggested that this is the sound the universe made when it was created.

It is the foundation of vibrations. The mantra Om starts in a low and powerful tone.

It rises to a lighter and slightly higher pitch. This suggests the life cycle.

SA TA NA MA

Sa, means totality of the cosmos

Ta, means birth

Na, supports death or dissolution, and

Ma, means rebirth

These sounds, when put together and spoken in the order of Sa, Ta, Na, Ma

refer to the life cycle of the world; being a part of the universe; coming into life

through birth; then death and finally rebirth. This mantra specifically works on

getting rid of unhealthy habits and patterns that are no longer supporting vitality. It

creates space for new and healthier patterns.

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Meditation holds the key to enlightenment by working with the body’s energies

and connecting them to the surrounding, higher energies. The practice of meditation

quiets the mind to allow for transcendence into a state of pure consciousness. Meditation

purifies the nervous system down to the subatomic level. Once the movement from the

postures has opened up the energy channels, meditation takes the individual beyond the

subatomic to experience pure consciousness. Meditation activates the pineal gland

located under the seventh chakra. Between zero and seven years of age the pineal gland

is large. The gland is activated while the child is in the womb and remains active until

seven years of age. It is what creates a feeling of connectedness to the world and spiritual

energies. However, after age seven, the gland starts to shrink and individuals lose that

connection. Meditation allows divine energy to run through the seventh chakra and into

the pineal gland, allowing it to grow. The body becomes connected with the world and

surrounding energies again. The most basic meditation pose is lotus.

Figure 22. Lotus

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Meditation can be split into two forms, the contemplative and the non-

contemplative. The contemplative form tends to focus on something particular, to quiet

the mind. Often a mantra is said out loud, or a candle is lit. The focus is always on

something physical in the surrounding environment. The focus of the mind on an object

is used as a guide to carry the mind into transcendence. This technique is used more

often to heal or work on a particular problem in the body because of its focus on an

individual item or entity.

The purpose of non-contemplative form of meditation is to meditate with out

focus. Often silent, internal mantras assist in reaching transcendence. It is based on the

natural process of accepting thoughts and letting them go. As the mind settles down, it

detaches itself from the surrounding world. It is able to travel to a deeper part of the

body, beyond the subatomic level to the transcendent levels. This is the level where the

mind connects with universal energy and wisdom.

The mind is a powerful tool, and through meditation it can heal physical and

mental problems. Through meditation, energy can be directed and focused on a place in

the body that needs healing. Meditation defends against illness by circulating energy

through the immune system. Meditation can help with depression, anxiety and

other severe problems such as attention deficit hyperactive disorder (ADHD) and

Bipolar Disorder. The continual practice of specific meditations with breathing,

mantras and mudras will heal the mind and the body.

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Figure 23. Meditation for healing abuse symptoms

Abuse is not a mental disorder, but it certainly has strong effects on mental

wellbeing. This meditation is designed to heal the symptoms of abuse. It is in the

sitting lotus posture with the arms lifted up to the sides on a slight angle. The

thumbs are up while the other fingers are folded into the palms. Both arms move in

a circular motion. The right moves counterclockwise and the left moves clockwise.

This is simple breathing. Inhale and exhale through the nose. (Shannahoff-Khalsa)

Figure 24. Meditation for depression (Exhalation) Figure 25. Meditation for depression (Inhalation)

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Depression is an issue that can vary from a sad day to chronic mental illness

that lasts years. Either way, this meditation practice works to improve the mind. It

creates a feeling of intelligence and capability within the person. In the meditation

posture, the hands are facing forward. The index and middle finger point up with

the rest of the fingers closed into the palm. Throughout the meditation, when

inhaling, the two fingers should be opened to a V. When exhaling, the fingers should

be closed. Towards the end of the practice, for the last few breaths, the breath

should be flowing out of the mouth in an O shape and the fingers should be extended

in the V shape. This process not only helps with depression, but also increases

energy and promotes clear thought. It alleviates the mind of negative energy. It also

increases organization and numbering skills used in mathematics. (Shannahoff-

Khalsa)

Figure 26. Meditation for OCD

Obsessive Compulsive Disorder (OCD)

is a serious mental illness based in

anxiety. It consumes the person with

repetitive and compulsive behavior

and/or thoughts. OCD can range from

obsessive thoughts that can’t be

controlled, to obsessive behavior

where a series of repetitive tasks must

be completed in a specific order.

This meditation combined with breathing can alleviate these symptoms. It

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is done in a sitting lotus position with a straight spine. The eyes are kept closed and

the mind becomes quiet. The right thumb should block the right nostril. Breath

should flow only in and out of your left nostril. (Shannahoff-Khalsa)

Figure 27. Meditation for bipolar (Inhalation) Figure 28. Meditation for bipolar (Exhalation)

Bipolar or manic behavior is a severe mental illness that causes the person to

lose control of their emotions. They have extreme mood swings with excess energy

and shortly after have no energy. It is a cyclical disorder. This meditation, posture,

breathing and mudra technique will help with these extreme mood changes. The

posture is crow pose, a squatting position. When inhaling, the hands are held in fists

pointing towards each other, close but not touching. When exhaling, the mudra

changes and the hands take a prayer form, with the palms towards each other and

the fingers pointing up. This sequence helps to balance the energy and emotions in

the body, allowing the extreme changes to lessen with practice. (Shannahoff-Khalsa)

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Figure 29. Meditation for dyslexia

Dyslexia is not a mental disease, but

more of a mental disorder. It is a

problem with processing information.

Often it affects reading and words, but

it can also affect math and general

understanding. It is considered by

yogis to be caused by abuse, but

dyslexia has been scientifically shown to be the result of different wiring in the

brain, causing the person to understand things in a different way. This meditation

with focus on the mudras and mantra helps with concentration. (Shannahoff-Khalsa)

It is also done in a sitting lotus position with the arms relaxed, in front and slightly

to the side of the body. The mantra is done in a sequence with breathing. The

mantra is silent and relates to non-contemplative meditation. When inhaling, the

small finger touches the thumb. The mantra that goes along with it is “Sa.” For the

exhaling phase, the index finger touches the thumb. The mantra is “Ta.” When

inhaling again, the ring finger touches the thumb. The mantra is “Na,” followed by

the exhaling and touching of the index finger again. The mantra is “Ma.” During the

inhalation the middle finger touches the thumb. The mantra for this is “Wha.”

Finally, during the exhalation the little finger touches the thumb again and the

mantra is “Hay.” The last part is done with the hands open along with the silent

chant “Guru.” This process synchronizes the two hemispheres of the brain. It helps

the mind to organize daily experiences and puts it into perspective. It allows the

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brain to function on higher levels with more mental clarity. This meditation is also

good for Attention Deficit Disorder (ADD) and Attention Deficit Hyperactivity

Disorder (ADHD), as well as depression. (Shannahoff-Khalsa)

The idea that Yoga and meditation are more spiritually focused than scientifically

based, has changed within in the last few years. Psychological sciences and Yoga do not

differ as much as one might think. Although challenging to study, Yoga and meditation

have been explored within the confines of scientific research methods. Through my own

research and understanding, I have found personal connections between the two as well

as scientific experiments, which support the claim that practicing meditation and Yoga

have a variety of positive outcomes.

Several scholars in the field of psychology have developed different ways to

address the negative human condition. Anxiety, stress, and chaotic emotions, are

common in everyday life. Renowned Psychologists Sigmund Freud, Alfred Adler and

Carl G. Jung represent different schools of thought within the discipline of Psychology.

They utilized different approaches to deal with the human condition, yet they shared a

mutual solution. They believed that in order to solve this problem, an understanding of

the subconscious is vital. Yoga is similar to the field of Psychology because the

philosophy behind it supports the improvement of the human condition by understanding

the subconscious. The difference between Yoga and Psychology is that Yoga addresses

the whole being including the mind, body and spirit whereas Psychology works primarily

with the mind.

Dr. Robert Keith Wallace, Chairman of the Department of Physiology and Health

at Maharishi Vedic University in Fairfield, Iowa is one of the first individuals to

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introduce the scientific study of meditation. In the 1970’s, he conducted an experiment

on the effects of Transcendental Meditation. This is a non-contemplative form of

meditation that quiets the mind through the experience of pure consciousness. His

subjects included 11 men from ages 22 to 44. They were asked to practice

Transcendental Meditation (TM) daily for 167 weeks, approximately 3 years. As he

studied their bodies over time, he recorded significant change in the following hormones:

Thyroid-Stimulating Hormone (TSH), Trilodothyronine, Thyroxine, Prolactin and

Cortisol. TSH is a hormone that is released into the pituitary gland. This gland works

with the endocrine system, which regulates mood. It also affects metabolism, growth,

health development and puberty. Trilodothyronine is one of the thyroid hormones that is

activated by TSH. Thyroxine is another thyroid hormone that is affected by TSH.

Thyroxine is transported through the blood and works with protein cells. This hormone

specifically affects metabolism and physical development. Prolactin is a hormone that is

in the pituitary gland and controls the endocrine system. Cortisol is a hormone that is

produced by the adrenal gland. It responds to stress. It controls and regulates blood

pressure as well as immune responses. Balance in hormone levels achieved through TM

help to maintain healthy blood pressure, increase the strength of the immune system and

its ability to fight off infection. Dr. Wallace noted a decrease in cortisol levels and a

subsequent decrease in stress in his subjects who practiced Transcendental Meditation.

Further results were a decrease in depression, anxiety and other related psychological

disorders.

Another study on meditation was conducted by a team of scientists at Wisconsin

University. The study was based on tests done with an Electroencephalograph (EEG).

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Eight Tibetan monks who devoted their lives to meditation and had practiced daily from

15 to 40 years, had EEG’s recorded. They were compared to ten subjects with no

meditation practice, who served as a control group. The goal of the study was to compare

the difference between brains that had experienced meditation and those that had not.

Each test subject had a baseline EEG done to show neutral brain activity. The monks’

results showed more neutral brain activity than the control. Next, subjects from both

groups were asked to do a form of non-contemplative meditation while attached to the

EEG monitor. The gamma rays showed that the monks had a much higher level of

frequency and activity than the control group. With gamma rays highlighting the brain’s

electrical activity, the researchers could see where the brain was being stimulated and

where the most activity occurred during meditation. The findings of the study showed

the monks’ brains were activated differently than the brains of the untrained meditators.

The study also showed that the monks were more organized and harmonious than those in

the control group. Further results showed that, when practiced over a period of time, the

effects of meditation become stronger. Years of practice were relative to frequency and

activity. The monks who had practiced the longest had the highest and most powerful

frequency and activity of gamma rays. The subjects who had never practiced meditation

showed very little. The monks who had practiced meditation for the longest were

compared with the monks who had been in practice the shortest amount of time. The

EEG’s showed that the monks who had the most experience also had the most amount of

activity. This showed that the level of activity was based on time, because the longer the

subject had been meditating the more activity they had. This experimental finding

disproved the claim that the brain nerve cells could not develop or change after

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childhood. The other results and findings of these tests were that the monks had a much

higher level of focus, concentration, memory and neural coordination. Through the

meditation, they were able to bring brain circuits together, which is what created higher

awareness and caused the extreme activity. The scientists were also able to identify the

most active area of the brain in the prefrontal cortex. This part of the brain is associated

with moods and emotions. When stimulated, it causes positive moods and thoughts.

Through this study, researchers were able to prove that meditation has a powerful effect

and over time the effect becomes stronger. With consistent practice, the changes in brain

physiology become permanent.

The objective of Yoga and meditation is to reach a state of enlightenment

through asanas and control of the mind. This journey not only raises the mind of the

individual to a higher state of consciousness but the process also allows the

individual to heal. Scientific research supports the positive outcomes that Yoga and

meditation have on the body. Yoga and meditation heal physically, psychologically

and spiritually. The asanas have a myriad of beneficial physical affects. Meditation

when accompanied by mudras and mantras has valuable psychological affects.

When combined with the bodies energy can become one with the universal energy,

thus healing the spirit. This ancient practice exceeds the limitations of physical

exercise, religious dogma and the boundaries of science. It is a way of life. It is the

art of healing.

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