Acknowledging is the beginning
Mental health is one of the most important aspect of health. Having a healthy mind, certainly is a key to achieve a healthy life. For some reasons, mental health has not gained the much needed acceptance in the society, instead it is always looked down upon. It is still somewhat considered a taboo. This shouldn't be the case, especially not in India whose rich ancient culture is filled with dedicated practices to improve the mind. Yoga is one such example of these practices. "Mind" is discussed thoroughly in Yogic Science. Even when traditional yoga has been branched out in so many lineages, the "mind" aspect of the science remains as it is. If you have ever taken a yoga session, you know that feeling of calmness, awareness and having a better control on yourself. Still, many suffer from terrible consequences of ignored mental health, even when the solutions are so approachable. It's time when we should start paying attention to our mind, as it holds immense possibilities rather than just forcing one to end their life.
Let's begin-
Just like any other illness, mental health issues should be acknowledged first. The one primary point we learn by practicing yoga is, self acceptance. When we go on the mat, our main intention is to be aware of ourself, our body, our breath and our mind. Observing our own self is true learning experience of acknowledging everything about ourself.
This learning should continue outside the mat too, being aware of the kind of thought and emotions your mind is producing is the first step in the healing process. You can only get rid of the issues once you acknowledge that there is an issue.
The Practice-
Breath control through Pranayamas is a most suggested way to achieve a calmer state of mind.
Our breath plays a vital role in the fluctuations of mind. Next time when you are experiencing height of any emotion such as anger, happiness etc you will notice your breath rate has gone higher. The key to balance the mind truly lies in
balancing of the breath.
You can experience this right this moment-
1. Sit in a comfortable position,
2. Both the palms on the knees , spine straight, shoulder relaxed , chin parallel to the ground,
3. Inhale, by filling as much air in your stomach as you can and pause for a while,
4. Exhale, by taking all the air out of the body and pause again.
5. Focus on maintaining the depth of the breath and slow down.
6. Practice 10-11 rounds.
The practice is known as "Yogic Breath Practice" or "Diaphragmatic Breathing".
Once you are done with the practice, observe your mind and notice how you feel.
Yes, it is this simple!
Dhyan-
Breath control would bring a certain level of meditativeness in you. The feeling of having better control on yourself is encouraging to now be able to sit in "Dhyan". Dhyan or mediation is widely accepted method to achieve excellent mental health. Modern medical science has found "Dhyan" as an effective and long term measure for people with clinical mental disorders.
And just like the Pranayama , even Dhyan is very simple to follow. It is rather a continuing practice after the pranayama. There are several methods suggested in yogic science which can help you progress into your dhyan journey such as Shambhavi mudra; but it is advised to learn these methods under guidance. To begin with lets look at the simple practice-
1. Sit in a comfortable position and do yogic breath.
2. Once you achieve the breath control, begin focus on the five senses.
3. Begin with ear, try to listen to all the sounds in your surroundings. Spend a few breaths here
4. Move on to the skin, feel all kind of touch such as the friction if clothes, the touch of your palms aginst the knee etc.
5. Move on to the tongue, taste the tasteless, the saliva. Be aware of the structure of the mouth,
6. Move on to the nose, experience all the smells in your surroundings
7. Move on to the eyes, and observe whatever it is in front of the close eyes.
8. Continue your focus on the breath, just be a witness to your thoughts which you experience with each sense and let them come and go. If you feel that you are attention is flowing with the thought, bring your attention back on to the breath, spend sometime with focus on the breathing path and then return to the sense mediation again.
9. You would soon develop a sense of being present in the moment, improved concentration and a balanced state of mind.
Conclusion-
Caring for mental health is as important as physical health. The efforts which we put in strengthening, toning and maintaining the physical body are absolute waste if one has a fluctuating mind. All the early onset such as sleeplessness, stress, anxiety etc shouldn't be ignored. We need to understand that all of these fluctuations are happening in the mind. "The Mind" which holds such high possibilities shouldn't be left to be the slave of mental fluctuations, especially when it can be controlled. The solutions are approachable, the help is closer than it seems. The help is within you. All you need is just one realisation that your mind doesn't control you.
It's going to be alright!!!
*It is suggested to learn the pranayama and Dhyan kriyas under the guidance and then become self reliant.
