How To Stay Calm Under Pressure In high-stakes scenarios, we tend to panic—and mess up things we usually do with ease. Here’s why that happens, and how to stop it

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What is meditation and how we do it at Beyond and Above Sessions?

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What is meditation and how to go about it? For many people meditation is a tool to achieve inner balance, be more focused and attentive or simply change or alter your state of mind. Meditation has been one of many traditional techniques on different spiritual paths in different cultures. It has been associated with Eastern esotheric and religious practices by the Western Cultures. In the recent decades it has become one of the psychotherapeutic techniques and used ever since. You can practice it independently and in a group. What are the types of meditation? There are many but the ones that are the most popular and known are: - Concentrative meditation - when you focus on a specific object or goal and tuning yourself out of everything else. It is to experience things that you focus on- your breathing pattern, a visualisation, a mantra, or anything else. - Mindfulness meditation - it involves Mindfulness-based stress reduction and Mindfulness-based cognitive therapy. Mindfu...
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SAMA VRITTI PRANAYAMA (BOX BREATH OR EQUAL BREATHING)

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Many Yogis consider the breath to be a powerful and essential part of one’s yoga practice. When a yogi can control their breath, they can control their prana or life force energy, which governs all that they think, feel and do. One of the best breathing techniques you can use to create a calm and peaceful mind is Sama Vritti Pranayama. This is a simple but highly effective yoga breathing exercise that can be practiced by just about anyone at just about any time. Mastering this technique will help center your mind to improve your meditation and yoga. Practicing this breath also creates a foundation for learning the more advanced pranayamas. What is Sama Vritti Pranayama? Sama Vritti Pranayama is a yoga breathing exercise that is also known as the equal breath or box breathing. Sama means “equal”, and vritti means “mental fluctuations”, so Sama Vritti Pranayama translates as “equal mental fluctuation breathing”. Samavritti pranayama is a ratio breathing technique that uses a set length o...
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Basic breathing techniques

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1. Tune in slowly. Allow yourself to breathe in your own time at your own pace for 5-10 minutes. When you are ready take a deep breath Fill your abdomen and your chest with the airstream. Hold your breath in your navel area. Counting to five, slowly release the air, exhale. Repeat five times. 2. Again, tune in slowly. Let yourself pace in your own time for around 5-10 minutes. When ready, take a deep breath. Fill your chest and abdomen with the airstream.  Hold your breath in your heart area. Counting to five, slowly release the air, exhale. Repeat five times. 3. Tune in slowly, observe your breath. Allow yourself around 10 minutes to observe your breathing.  Relax and open your chest, elevate your shoulders, sit as much comfortably as possible, take deep breath, filling your chest, abdomen and throat area with the airstream. Hold your breath in the throat area. Release after five. Relax your shoulders and your chest. Repeat five times. Hope it works for you.
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