Balanced Life Retreat

(Yoga Meditation Mind Management)

By:
Shrutpragya Swamiji
Anurat!"yahoo#com
www#peaceofmindtrainingcenter#com
$%jectie&
1. Learn five techniques for healthy mind, body, and spirit and daily life
a. Balanced and Healthy Lifestyle technique (BHL)
b. Yoga and ranayam for Holistic Health (YHH)
c. ersonal !tress "anagement #echnique (!")
d. "ind and assion "anagement ("")
e. !piritual $%areness "editation (!$")
&. 'nderstand the benefits of these techniques and %hen to practice them
(. )esolve to begin practice
1
&
Balanced and 'ealthy Life&tyle (B'L)
Benefit&:
* +reate a blissful and energetic aura
* Live an $parigrahic lifestyle , balancing your possessions
* Have %holesome natural food habits
* unctual day to day body cycle for sleeping, %a-ing, etc .
* .liminate dependence on alcohol, stimulants, and other addictions
B'L Re&ole:
1. /a-e up at 0122 a.m.
&. 3rin- minimum t%o glasses of %ater 4 5reshen up
(. "editation * 3o !$" technique
6. .7ercise and ranayam1
o 8ption 11 YHH technique
o 8ption &1 9o for morning %al- or other physical e7ercise
0. !un 9a:ing , %ithin ; hour after sunrise (must be trained on this)
<. Brea-fast , light
=. 12*&2 times>day * "indful deep breathing (%hen %a-ing up, changing tas-s,
tired, starting car, at stop light, starting class>%or-, during #?> commercial
brea-, before eating, doing dishes>chores, etc.)
@. +he%ing, +he%ing, +he%ing food , mindfully.
A. /hen feeling angry or someone is angry at you BBBBBBBBBBBB
BBBBBBBBBBBBBBB..BBresolve to be silent for 12 minutes.
12. Light eating %hen traveling (even more light eating %hen traveling overseas).
11. Budget your food inta-e to 02C of full stomach4 double your %ater inta-e4
triple (bris-) %al-ing time4 quadruple your laughing.
1&. !ignificantly increase inta-e of ra% food
(
1(. "inimi:e inta-e of dairy products and its derivatives.
16. $bstain from alcohol (including champagne and %ine) and soft drin-
10. !trictly vegetarian diet (attempt to%ards a vegan diet)
1<. ractice Donpossessiveness , ma7imum 0 pair of shoes, 1& pair of clothes,
$void leather in home or car or personal items, $void use of sil-.
1=. .at dinner by =122 p.m
1@. )ead (!%adhyay) spiritual or motivational material for atleast 12 minutes
1A. 5orgive and as- for forgiveness from each living being each night
&2. ass one positive and motivational message to one person per day
&1. #al- to your parents and children for at 12 min. each day
More information:
%%%.Eain%orld.com>shrutpragya>balancedandhealthylifestyle*BHL.html
Yoga and (ranayam for 'oli&tic 'ealth (Y'')
Benefit&:
* revents heart diseases, asthma, sinus, diabetes, and insomnia
* )educes medication inta-e for many other illnesses including pain
-illers
* !trengthens your immune systems
* )educes body fat
* Fncreases body fle7ibility and agility
* Fncreases ability to handle stressful situations
Y'' )echni*ue $eriew: (+, minute&)
* )esolve
* .nergetic yogic e7ercise (12 minutes.)
6
* Yoga postures (12 minutes.)
o #adasan (tree pose), 'ttanpadasan (leg lift), avanmu-tasan
(gastric control), sarvangasan (shoulder stand), Halasan
(plough), BhuEangasan (cobra), paschimottanasan (intense bac-
stretch , legs out *head do%n), 'strasan (camel), !hasangasan
(rabbit), $rdhmatsendrasan (bac-, spine, and nec- t%ist),
#ri-onasan (triangle), !uryanamas-ar (sun salutation), Balasan
(child), "auchiasan (butterfly)
* ranayam (12 minutes.)
o Brahmri (humming), $nuloma*villom (alternative breathing),
Gabalbhati (rapid breath out)
* Bhandav , "ool bandh, 'ddian bandh, Halandhar bandh
Recommendation: "inimum 0 day a %ee-. Best before brea-fast.
$lternate practice can be & hour after brea-fast, ( hour after lunch, or 6
hour after dinner. 'se 3?3 for first &1 days for complete training. #ry
to do this %ith a group.
More -nformation
%%%.Eain%orld.com>shrutpragya>Yogaandpranayamfor holistichealth*
YHH.html
0
(er&onal Stre&& Management ((SM)
Benefit&:
* .7pand and increase efficiency of your %or-ing capacity
* +ontrol psychosomatic diseases (an7iety, sleep problem, migraine,
and cholesterol)
* Better interpersonal relationship by reduction of your negative
attitude
* $void information overload
* !trengthen your decision ma-ing ability
* .liminate dependence on alcohol, stimulants, and other addictions
* Fncrease concentration
(SM )echni*ue $eriew: (./ min#)
* )esolve to do this technique
* "ind "anagement * #otal body rela7ation
o !tretching, posture, autosuggestion to rela7 the body, deep
detachment e7perience from body and mind, normal position.
Recommendation: "inimum ( day a %ee-.. #echnique is best before
brea-fast or & hours after brea-fast or ( hours after lunch. 'se +3 for
first &1 days for complete training. #ry to do this %ith a group.
More information:
%%%.Eain%orld.com>shrutpragya>ersonalstressmanagement*!".html
<
Mind and (a&&ion Management 0 (M(M)
Benefit&:
* !trengthen practice of $ne-antvad (ability to listen and understand
others vie%s)
* "anage passions of $nger, .go, 3eceit, 9reed and others
* +leanse the mind of negative thoughts and focus on positive
* Fnterpersonal s-ills to live in harmony %ith others
* "a-e situations and circumstances favorable
M(M )echni*ue $eriew (./ minute&)
* )esolve to do this technique
* ositive auto suggestion (10 min.)
o osture, !ound
o ?isuali:ation
o 9uided autosuggestion
o +ontemplation
o !ound.
* 9ratitude
Recommendation: "inimum ( day a %ee-.. $lternate practice of
"ind "anagement and assion "anagement or focus on one or the
other as required. "ind "anagement technique is best before brea-fast
or & hours after brea-fast or ( hours after lunch. assion "anagement
technique is best before brea-fast or before going to bed. 'se +3 for
first &1 days for complete training. #ry to do this %ith a group.
=
More information:
%%%.Eain%orld.com>shrutpragya>mindandpassionmanagement*"".html
@
Spiritual Awarene&& Meditation (SAM)
Benefit&:
* 3evelop natural instinct for practice of $himsa (compassion and non*
violence to%ards all living beings and nature)
* .nhance a%areness and mindfulness
* Fncrease in concentration, %ill po%er, and self confidence
* Fncrease ability to handle stressful situations
* !tronger memory po%er
* $chieve internal balance and inner peace
SAM )echni*ue $eriew:
(only selected practices belo% depending on time and e7pertise * &2
minutes)
* )esolve to do this technique
* osture
* !ound meditation
* Body and mind rela7ation
* +hanting
* ositive autosuggestion
* !teadiness of body
* Breathing meditation
* Soham(Im supreme) meditation
* sychic cha-ra meditation
* 'nconditional acceptance meditation
A
* "indfulness meditation
* 9ratitude
Recommendation: "inimum ( day a %ee-. ( before brea-fast).
$lternate practice can be & hour after brea-fast, or ( hour after dinner.
'se +3 for first &1 days for complete training. #ry to do this %ith a
group.
More information:
%%%.Eain%orld.com>shrutpragya>spirituala%arenessmeditation*!$".html
12
1uideline& for 2aily . 'our (ractice
5irst follo% a Balanced and Healthy Lifestyle technique (BHL)
10 min. * .7ercise and Yoga (YHH)
12 min. , ranayam (YHH)
10 min. , !piritual $%areness "editation (!$")
12 min. , ersonal !tress "anagement , !"
12 min. , !%adhyay , )ead spiritual and motivational material
11
MA3)RA
.limination of 3iseases through "antra
#he mantras of the &6 #irthan-ars are found to be e7tremely useful in
curing diseases of various parts of the body. #he Hain $charya
Gamalprabhsuri had included these mantras in his original composition
of the HinpanEar !totra. $ccording to %hich body part is affected, the
respective mantra (see some e7amples belo%) should be chanted aloud,
%ith eyes closed, in the meditation position. 8ne entire rosary of the
mantra should be chanted daily. /hen chanting, the mind should remain
focused on the affected body part.
1. Headache IIIIIIIII 8m )him !hrim )ishabhdevai Damaha
&. .yes IIIIIIIIIIIII 8m )him !hrim $Eitnathai Damaha
(. .ars IIIIIIIIIIIIII8m )him !hrim !ambhavnathai Damaha
1&
2ay to 2ay Life Mantra !trengthens "emory o%er (0 min. in morning)
$M A-M 3AMA'A
)rael Mantra $t the beginning of Hourney (11 times)
$M ('4M 5S'6-M 'R-M A-M 3AMA'A )'A'A )'A'A )'A'A S6A'A
7amily 'armony Mantra , 1 "ala (12@ times)
$M 'R-M AR'AM 3AMA'A
Sound Sleep Mantra , 1 "ala (12@ times) Eust before going to bed.
'R4M 'R4M
Stre&& Reduction Mantra , 1 "ala (12@ times) per day.
$M 5S'A4M 5S'A4M
Anger 2i&&ipation Mantra , &1 times in morning
$M S'A3)8 (RAS'A3)8 SAR6A 5R$2'$(A S'AMA3- S6A'A
7ear Reduction Mantra , &= times
$M AB'AY 2AYA3AM 9-6A B'AYA3AM
An:iety Reduction Mantra , 1 "ala (12@ times) per day
$M 'R-M S'R-M B'A1A6A)8 (ARS'6A3A)'AYA 'ARA 'ARA S6A'A
$ercoming 2epre&&ion Mantra , 12 minutes per day
A3A3)A 6-RY8B'Y$ 3AMA'A
Mental (eace Mantra , 1 "ala (12@ times) per day
$M 3AM$ 4994MA-9-3A3AM 'RAM 'R-M
1(
$ercoming $%&tacle& Mantra * 1 "ala (12@ times) per day
$M 'R-M AR'AM 3AMA'A 5S'-M S6A'A
8ndowing (ro&perity Mantra * 1 "ala (12@ times) per day
$M 'R-M 6AR8 S46AR8 A S- A 4 SA 3AMA'

Body ;lean&ing Yogic )echni*ue
Body +leansing Yogic technique (Griya) is the first step in any Yoga practice.
Ft cleanses the body of ailments.
#here are < components of Yogic Griya1
1) Deti (Dasal +leansing)
&) 3hauti (Fntestine +leansing)
() ?asti (.nema)
6) #rata- (!un 9a:ing)
0) Dauli (Fntestinal .7ercise)
<) Gapalbhati (Breathing .7ercise)
ractice of ranayam is most effective if you do these si7 Griyas first.
3hauti and Dauli require proper guidance and may cause unintentional harm if
improperly performed.
Deti, #rata- and Gapalbhati are easier and effective for body cleansing. #hey
are described on ne7t page.
)he following <riya& &hould %e learned from an e:pert# )hi& page proide& you
reference only (i#e# to clear any confu&ion= dou%t&)#
16
NETI
Neti is the easiest technique to cure coughs and related
problems. To this date, many people are buying and taking
sinus medicine. By learning Neti, this can be stopped.
Thousands in India are starting to use this Kriya because they
do not have readily available medicines.
a) rocess
* 8ne %ill need special pots used Eust for Deti, %hich are available in any yoga center
* 8ne must fill these pots %ith %arm %ater and 1 spoon of salt
* 8ne must then clean the nose %ith a tissue
* ut the pots on the palm of the hand and fi7 the spout in one nostril
* "ove the nec- in the direction opposite of the nostril used, %hile breathing normally
through the mouth4 the %ater %ill come out of the other nostril
* 'se half the %ater in the pot for one nostril, and use the other half for the other
nostril
* 8ne can do this -riya over the sin- or outside
* #here may be some mucus on or outside your nose %hich can be cleaned %ith a
tissue
* 8ne must then breathe rapidly through the nose, clearing the head of %ater and
mucus
* /ith one nostril closed %ith a finger, rapidly breathe out the open one 12 times,
ma-ing sure there is no %ater left
b) )ules
* 8ne should have an empty stomach, preferably done before brea-fast
* $fter Deti, one must not eat>drin- for 10 minutes after completion
* #his -riya can be done everyday for one month, then t%ice a %ee- after that
* Deti can be discontinued anytime after one month %ithout harm
c) Benefits
* Fmproves eyesight
* !inus, cough and allergies are e7pelled
* "igraine headaches are controlled
* !noring can be eliminated
* Hearing po%er is increased
* "emory development increases
10
TRTK
Tratak is an ancient !ogic Kriya. "ne can obtain inner strength and
sel# development by per#orming Tratak. Today, modern li#e is not only
busy, but many times chaotic. $an%s li#e has become unbalanced.
$odern $an has diverged #rom nature. This is a cause o# diseases
and di##iculties. &olar energy is one o# the many gi#ts nature has given
us. &olar energy is contained in #ruits, 'hich e(plains 'hy #ruits and
vegetables are so bene#icial to our health. "ne such e(pert o# sun
ga)ing is *ira Ratan $anek. *e has done many e(periments and
research, encouraging many people around the 'orld to adopt this
technique as part o# a daily routine.
a) rocess
* !tand in front of the sun, early in the morning
* Loo- at the sun %ith the na-ed eye %ithout blin-ing for as long as possible (Ft is best
to cumulatively do three minutes)
* $fter t%o %ee-s, try to increase the time by 12 seconds
* #hree months practice %ill start to give benefits
b) )ules
* #rata- should be done during sunrise
* 3o this in the same place and direction everyday
* #a-e glasses off %hile performing if need be
* $fter #rata-, for a minimum one minute, focus the mind on the center of intuition,
located in bet%een the eyebro%s
* +an be performed additionally during sunset
* Ff one cannot do #rata- during sunrise or sunset, a candle can be used.
* 8ne must sit & feet a%ay from the tip of the candle
c) Benefits
* By performing during sunrise or sunset, oneJs control over hunger %ill improve
* Fmproves eyesight
* +onfidence, %illpo%er and concentration %ill be developed
* $fter three months, most physical problems %ill be eliminated
* $fter si7 months, most mental problems %ill be eliminated
* 3epression, fear and an7iety can be cured

1<
K+,B*TI
Today, obesity is a main concern #or many people. To reduce
obesity, people are taking many medicines and even
per#orming surgery. -iabetes, asthma and heart problems also
require one to take many medicines. Kapalbhati is one o# the
most important !ogic Kriyas as 'ell as +ranayam .Breathing
e(ercises/.
a) rocess
* 8ne must sit on the floor on a mat, %ith nec- and bac- in an erect position
* .7hale rapidly 12 times %hile pushing stomach inside. erform this 6 times %ith a
fe% seconds brea- after each 12 time cycle.
b) )ules
* erform %hile stomach is completely empty
* 5or the first month, do only 6 cycles. 8verdoing this can give one feverish
symptoms
* $fter the first month, one can increase the amount in small increments (62 first
month to <2 the second month, etc)
* Ff need be, one can split the e7ercises in t%o times, before brea-fast and before
dinner
c) Benefits
* !tomach fat can be reduced
* 3iabetes %ill be under control
* $sthma and thyroid problems %ill be eliminated
* +an lo%er cholesterol and reduce heart related problems
* $llergies and sinus problems can be controlled
* Fmproves memory po%er
1=
Y$1A 'A32 ($S)4R8
K$ sound mind in a sound body,L is a very famous saying. .veryone %ants to be happy and
healthy, obviously not ill and unhappy. $ teacher once as-ed a student, K/hat is the easiest
career in lifeML #he student replied, KHust to fail e7amsNL
$ccording to e7pert yoga teachers, simple and easy %or- leads to unhappiness and illness. By
practicing Hands ostures various problems li-e stress, tension, sleeplessness, fatness,
constipation, gastric troubles, heart troubles, etc. may be cured. #here are various %ays and
methods to maintain good health. #he most simple and effective method is to practice the hand
posture called KH$!#$* "'3)$.L $ccording to scientific acupressure, our body is made up of
five elements.
2irection&: 8ach of the fie finger& illu&trate& a different element:
1. #he thumb depicts the element of 5F)..
&. #he inde7 finger represents the element of $F).
(. #he middle finger characteri:es the element of !$+..
6. #he ring finger portrays the element of .$)#H.
0. #he little finger symboli:es the element of /$#.).
<. You may select postures for practicing any H$!#$ "'3)$, it may be full
lotus posture, called ?$H)$!$D and one can practice on the chair.
=. Hands should be -ept up%ards, resting on the -nees or thighs.
@. 5ingers not being used in the posture should remain straight and rela7ed.
A. #o be effective, a posture should be maintained for 0 to 62 minutes.
12. 8ne should not practice during %al-ing, driving, O after meals.
1@
1. 8!#'). 85 GD8/L.39. (9Y$D$ "'3)$)
#his mudra is achieved by Eoining the tips of the inde7 fingers %ith the tips of the
thumbs.
By practicing this posture for 0 to &2
minutes for 10 days, it can increase
memory, intellectual po%er, calming
your anger, and give relief from
headaches and migraines.

&. 9$!#)F+ +8D#)8L
8!#'). (?$Y' ?FH$Y "'3)$)
#his posture is achieved by bending the inde7 finger to the root of the thumb.
By practicing this posture 0 to 10 minutes for 10 days, it can give relief from
gastric trouble, pain in the Eoints, paralysis, trembling, diarrhea, constipation, bad
thoughts, acidity, ulcer and abdominal pain.
#H. !'D 8!#'). (!')Y$*"'3)$)
#his posture is consummated by
bending the ring finger and pressing it
by the thumb %ith light pressure.
By practicing this posture 0 to 10
minutes for &0 days, it reduces
obesity, evens the distributions of fat
in the body, increases brightness on
1A
the forehead, and leads to %eight reduction. Ft is also helpful in curing diabetes and
liver disorders.
6. ?F#$L .D.)9Y 8!#'). ("$H$)$D$*"'3)$)
#his "udra is achieved by Eoining the thumb
%ith the tips of the ring and little fingers.
By practicing this posture 0 to 10 minutes for 10
days, it gives relief from disorders of the eye,
improves eyesight, and increases vital energy
and resistance po%er. Ft is helpful in physical
ability.
0. #H. /$#.) 8!#'). (?$)'D "'3)$)
#his "udra is achieved by Eoining the tips of
the thumbs and the little fingers.
By practicing this posture 0 to (2 minutes for
(2 days, it helps to cure s-in disease,
e7cessive perspiration4 it purifies the blood
and balances its circulation, ma-ing the body
fle7ible.

<. #H. !8'D3 8!#'). ($$D*"'3)$)
#his "udra is achieved by pressing the
middle and ring fingers under the thumb.
By practicing this posture 0 to 10 minutes
for = days, it helps to cure heart, -idney and
throat problems. Ft also purifies the body4
&2
ailments of the mouth, eyes, nose and ears are cured. Ft gives immediate relief in
controlling drin-ing habits.
&1
=. #H. H.$)# 8!#'). ($$$D ?$Y' "'3)$)
#his "udra is achieved by -eeping the
inde7 finger near the roots of the thumbs
(as in figure &) and by pressing the
middle and ring fingers %ith the thumbs
By practicing 0 to &2 minutes for 12
days, it gives relief from high blood
pressure, heart trouble, heat emotions and
passions. Ft is also beneficial in cases of
sudden and massive heart attac-s.
@. .D.)9Y 8!#'). (!HF?$*LFD9$*"'3)$)
#
#his "udra is achieved by intert%ining the
fingers of the t%o hands %hile raising the left
thumb. Hands should be -ept close to the
chest.
By practicing for 1 to 0 minutes for = days, it
is beneficial in controlling coughs, colds,
asthma, paralysis, vibration, sinuses, and lo%
blood pressure.
A. 9883 DF9H# "'3)$ ($)F?$#$D "'3)$)
Lie do%n on your bac-. +lasp your hand
tightly, interloc-ing the fingers. #hen
%ith the fingers of the left hand press on
the bac- of the right hand and vice
versa. )epeat &= times.
By practicing for ( days, this mudra
cures insomnia and can lead to sound
sleep and no bad dreams. #he body %ill
rest easily and comfortably.
&&
12. )$!$DD$ "'3)$ (Hair do osture)
Geep hand near the chest. )ub the nails
of the eight fingers against each other for
0 to 12 minutes for (2 days. #he thumbs
should be straight.
#his slo%s do%n hair loss, %ith reduction
of gray hair and split ends. Ft ma-es hair
lustrous and strong. %hile improving
disposition.
11. 3H.D' 8!#').
+rossing both hands, Eoin the inde7
finger to the middle finger, ring finger
to the little fingers and -eep thumb to
the other thumb. oint the fingers
do%n%ard. +lose your eye and
concentrate your conscious mind on
the mudra. /hile in this position you
%ill feel your mental problems going
in to the earth through your fingers.
By practicing 1 to 0 minutes for =
days, it is helpful in curing
depression, mental disturbance,
despair, dissension and stress.
&(