A New Perspective of Yourself; Meditation and Yoga12 min read


What do you know about Meditation?

Meditation is a sharp technique for resting your mind and reaching a certain level of deep awareness and a state of consciousness by experiencing the core of it and heading to the center within ourselves.

But wait – there’s more

Meditation does not belong to any certain religion, but rather it is a science in itself. It has certain orders and principles, and it produces certain results that are trustful.

In meditation, the mind is fully clear, relaxed, and free from any idea either positive or negative; it is just fully clear. Your mind in this condition does not focus on the surroundings around you or in the external world, it is just inwardly and deeply focused.

The process of going inwardly; Since we were children, we have been taught to examine or question within ourselves, but we have been just programmed to do that. Not to mention, this leads us to remain strangers to ourselves, and ignorant of ourselves while we are trying all the time to know others and their true self!!

Our true self is there beyond our conscious; namely, it is in our unconscious self, where dreams, hallucinations, and fantasies find a comfortable home. In fact, whoever practices meditation realizes that his mind is the biggest obstacle to reach this awareness, and our minds are untruly has a mind of its own.

Meditation basically teaches you how to explore your inner dimensions, and it is a system of commitment, not commandment. However, meditation should not become a ceremony of religious ritual, but rather it is should be a universal one, which man needs for the sake of the survival of the whole human race.

The difference between yoga and meditation

Yoga Challenges

Both yoga and meditation are important to enhance the awareness of us and to complete the whole condition.

It is really difficult to separate them from one another, and getting a successful result depends on the intensity of both of them. Still, there are certain differences that we can highlight below:


Basically, yoga is an activity which helps you in maintaining your physical fitness and your mental peace.

Plus, it is mostly associated with fitness, postures, balanced energy and immunity, weight loss, various movements and exercises.

It seems that the people who prefer yoga to meditation manage to keep a fit and healthy body. There are many types of yoga including Bhakti yoga, Jnana yoga, Raja yoga, Kundalini yoga, Mantra yoga, and many other types.


While performing meditating, neither exercises nor physical movements are recommended except for the position, by sitting in an actual place and focusing on the inner flow of the energy your body gives.

Meditation is considered part of yoga after practicing yoga. Moreover, the reason why practicing meditation comes after yoga is that the body will be loaded with vibrations, and in order to reduce those vibrations, meditation will be perfect for the stability of both the body and the mind.


  • Yoga for beginners

As a beginner, you have many simple ways to start exercising yoga; one of them is to “try to focus on the here and the now”.

When we are mindful of the moment we are living it now, there will be no place for distracting thoughts.

As a start, try to focus your eyes on a candle flame or a black dot on a paper, because this will help you just streamline your attention in a time. After we concentrate on a certain path, our mind will be in the state of wandering since our thoughts will redirect our mental focus.

Follow these pieces of advice to start the first yoga training:

  1. Set aside just for a few minutes, and choose the time of the day when there is no interruption in the
  2. Choose a good and comfortable sitting posture, like sitting on the floor or on a chair with your legs
  3. Gaze at simple objects, like a candle flame, or at the other way which I prefer more, and feel more rooted
    from within by closing your eyes and focus your attention on YOUR BREATH.

After a couple of days of practice, one can spend one or two more minutes of practicing yoga.

To avoid getting disappointed, keep in mind that meditation is not about achieving a black mind, but rather it is a way of resisting temptations to find a reacting way to your thoughts that pop into your mind for 24 hours.


  • Yoga for Kids

Our children’s life is in a rush all the time, so the surrounding environment causes them pressure in many different ways. In fact, teaching them yoga at an early age can affect their personality positively to a great extent, for it will enhance their self-esteem, improve their awareness, expand their imagination and change the way they think to be different from other children. Also, Yoga will develop their
consideration and calmness, moving that light inside of them to the surface.


Three ways to make kids passionate about yoga:


  1. Be the example.

When you do yoga in front of them, they will imitate you just as simple as that; take the opportunity to teach them poses which one would carry; for example, a name like a tree pose or cat pose, so that they will understand it more. However, never force a kid to do yoga, because this will lead to the opposite of the intended purpose.

  1. Make asking and answering questions an adventurous play for both of you.

The sense of curiosity is the essence of yoga practice. For adults, it is something that they will get used to like ‘I already know this’, which is the statement that they know the feelings and the expectations are already there. Nevertheless, kids easily have this investigating nature inside of them, so you can develop it to be evolved and different

  1. Communicate with them without applying your methods or expectations about them.

When you impose something on them like your thoughts, expectations and how they should live and behave, you will be pressuring them, because they are different from you, and they have their own way of thinking and their own agenda. Instead, let them practice and experience many things, as it is a life long journey. Finally, the kids will come to you and tell you who they really are just by offering them their
private space.

Actually, the greatest challenge with kids is to hold their attention long enough to teach them stillness, balance, peace, focus, flexibility, connection, and health. Fortunately, most kids love to talk and move all the time, so we can take this chance and benefit from it. Let them jump assuming the roles of many animals, trees and nature because this will improve the way they experience yoga. Besides, since sound
is a great release for children, adding an auditory dimension to the experience is a good thing.

When they stretch like a snake or a dog, balance like a flamingo, breathe like a bunny, stand like a tree, or meow like a cat, they make a bound and a connection between the macrocosm of their bodies and the macrocosm of the environment around them. At this point, children start to realize that we are all the same; we have the same spirit, and the same stuff, but in different forms. Open your heart and let your
children guide you just as you are guiding them; they will lead you to a boundless world that is full of wonders and experiences alongside with them, and you will grow up together.


-Yoga for Pregnancy:

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When a woman is pregnant, parts of her body hurt like they did not exist before; aches and pains pop up everywhere, especially where her growing belly cannot find a comfortable position to take.

Yoga is particularly good during pregnancy, it will benefit both you and your baby, but it is important to listen to your baby, since you will not be able to do everything you used to de before you are pregnant.
Your practice will be changed as your body changes. Keep yourself and your baby healthy, and you will enjoy this journey together. However, before doing yoga, you have to tell your teacher that you are pregnant, because they know the best for you and your baby, and it is already known that what works for some woman does not work for the other.

Here are the best three poses:


  • The prayer squat.

Stand in a standing position with your feet far apart and inhale slowly while raising your hands up to its full extent. While exhaling, pull yourself down to a full squat position and bring your hands down to the level of your heart on the shape of prayer. After that, bring your elbows between your knees and slowly push both knees apart. This position will stretch your body and make you feel more comfortable with

  • Yoga butterfly pose.

In this pose, start in a seated position with putting your feet together and your toes and heels together.

As you touch your feet try to bring them closer and put the heels together. With this position, sit up straight, take a deep breath from your nose, and while doing that raise your knees up towards you. While exhaling, let your knees get down and flutter like a butterfly. Just keep focusing on the toes while letting your knees fluttering. When you are done with this, just let yourself free.

  • Child pose or shell pose

A lot of people prefer this position, it is very easy especially for beginners, and you can do it between the other exercises or in the resting phase. It starts with standing on your knees, your toes at the back and together, slowly then lower your body towards you while putting your hands aside on the ground. Your head can rest on the ground while letting your belly touch your thighs. This position will stretch your back
and shoulders. For ten to twenty seconds let your belly rest on your thighs with breathing then rest.

This position will help you whether during pregnancy or while you are giving birth. It also helps you get your shape back after giving birth.

Healthy mamas make healthy babies, and yoga keeps you healthy, happy, and centered. Yoga is great, it will help you get back from the post-partum too, because it is gentle, and you would not put your body into too much struggle and pressure. Practice post-partum, it is really great.

  • Yoga Poses

There are essential poses that have to make you comfortable at practicing yoga either at classes or at home to guide you to the right path. Here are some positions but do not feel restricted to them; always listen to your body and give it its needs.


  • Mountain Pose.

Standing gives you the feeling that the earth is below you, so it is not just standing! Feel your feet and spread your toes as you are standing. The mountain pose is the basic pose for all the others.

Keep your shoulders up, open your chest and hold your breath for 5,8 breaths.

  • Bridge Pose.

It is performed by laying down your head on the ground and then raising the body upward to shape a bridge.


  • Knee press pose.

Lay down and then press your knees into your chest by holding them in your hands.




  • Bound angle pose

Sit on the ground with your back and chest open and stretch your legs making your feet together.

  • Chair Pose.

Raise your hands straight and up in the air, then just imagine you are sitting on a chair.

Chair yoga pose

  • Cow Pose
  • Cat Pose.
  • Half-moon pose.

Stand still on the ground with your body and back tight and stretch your two hands holding themselves together into the left side up in the air.

There are many other poses that are helpful to your body and for preparing you for deep meditation.

Yoga Breathing

Yoga breathing is called Pranayama (pranayama yoga).

Breathing process is an essential thing in yoga. There are many useful yoga breathing techniques, but
after every exercise, you have to take a 30-second breathing, because it makes your body get more

Here are some yoga breathing techniques

  • Lion breath

It is very funny and playful, especially for the kids. Lion breathing is to inhale a deep breath through your nose and then lean your head back and open your mouth widely and exhale while your tongue is out. By practicing this, try to stretch your hands above you while inhaling and exhaling from your hands like cactus arms to reach the wanted effects.

  • Breath of fire.

This practice gives a lot of warming; you can simply sit tall and inhale from your nose deeply while pulling your navel in short spurts. Each pull in with your belly gives another exhale quickly after the last. Make your inhales and exhales even in force, depth and time.

  • Skull cleanser.

This is another technique which is like the breath of fire, but with a large focus on exhaling with your hands up above your head. This practice of breathing will raise your energy and vibration fields.

  • Three-part breath.

This practice is smooth, relaxing, and great for insomnia and anxiety. It starts with putting your hand on your chest and another on the navel, then inhale into your chest, then your upper abdomen and then blow up your belly like a balloon. While exhaling slowly, release the breath smoothly from your belly then the upper abdomen and finally from your chest.

Your signs of progress will be noticed on the long run. At first you will notice physical relaxation and calmness, and later on, you will notice more results. The beauty of yoga and meditation is that their benefits known gradually and not easily observed. Keep practicing, and you will find it as a means to free yourself from life worries and pressure. Stay fully present IN THE HERE AND THE NOW.



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