Using Mantra-Japa to create Happiness, Success and Peace
There is no statement about our life that is truer than the following: The level of success and happiness in our life are directly related to the health status of our brain/mind. Essentially, as the Buddha said, "You are what you think." Said another way, we are the sum of everything that we have thought of. In fact, the reality of our personal life is the direct product of what we have thought of. More specifically said who we are and what we have is the direct manifestation of what and how we think!
The Rishis (sages, wise men/women) of ancient India understood and advised on this science thousands of years ago. They taught that our outer life is clearly and directly created by our inner self. They professed the inner mind of humans to be made of four distinct and specific segments with their own characteristic attributes. This understanding about the mind is the basic underpinning of every modern psychological concept and theory.
The Rishis called the mind Antahkarana, which, in Sanskrit literally translates to "inner conscience" or "the manifest mind." They claimed that this mind apparatus operates from four different stances. They named these parts as 1. manas (the mind), 2. chitta (the memory), 3. buddhi (the intellect) and 4. aha?k?ra (the ego). The job of the manas is to conduct the random indiscriminate mental chatter that goes on in our mind at all times. This random thought process is superimposed on pre-existing memory, which the Rishis called chitta. The work of chitta is to compare and contrast what we are thinking with what we already know in our memory. In plain English, this process is referred to as contemplation.
Beyond the random thoughts and our memory lies our capacity to utilize intelligence to sort out these contemplations. This is the job of our Buddhi, or the intellect. Buddhi determines, decides and logically comes to a conclusion. The Buddha was named after this word, signifying that the mind that achieves the highest awareness of the total reality is a Buddha. Each of us is a potential Buddha!
The last segment of the mind is the Ahankar. Ahankar is the mind's misperception of the physical body and thinking apparatus mind to be the doer of deeds. In western psychology, this is aptly named ego.
The rishis professed that these four parts contrive the totality of our outward reality. Thus, the Rishis identified the cause of our outward life. Beyond the identification of its components, they also prescribed what we can do to manage and even control our outward manifest reality. They envisioned humanity adhering to these prescribed methods to create unlimited happiness and success that leads to inner peace for every individual that pervades all human beings.
One such method prescribed for making the mind capable of directing our manifested reality is the practice of Japa. As you may be aware, Japa is the repetition of a single word or short chain of words with full concentration of the mind applied to the words. Sometimes, Japa is performed using mala-beads. Modern science has shown the positive effects of mantra-japa practice on the human mind with objective observations. Mantra-Japa is proven to create mental clarity and focus as well as decrease emotional disturbances that cause anger, anxiety and depression. Furthermore, Mantra-japa practice is proven to eliminate harmful effects of stress on human mind and body.
The Rishis even identified the sounds and words for such mantras, which are to be used for Japa practice. According to the Rishis, the sounds of these ancient mantras activate certain energy centers in the body called Chakras. According to the Rishis, the body is a Yantra, which stands for ‘machine’ in Sanskrit. Through the mantras, our mind maintains the capacity to control the mechanisms of the body through each chakra. This, Mantras control the Yantra. These energies, in turn, are responsible for manifesting particular realities in the body and outside world of the person practicing mantra-japa. The more capable we are of specifically and actively managing our mind and body, the more we are in alignment with manifesting success and happiness in our life and in the life of those around us.
So what are you waiting for? Take any mantra you know, or even Google for a mantra on the Internet, and start doing your japa. Use the ancient science actively living inside each of us to manifest your own capacity for success, happiness and peace! Strive to become the Buddha!
Maulik Trivedi, MD, is a practicing psychiatrist and a MindBody physician. For details, visit www.FMCmindbody.com You can also follow him on Twitter @MindBodyYogaMD
Ayurveda
Ayurveda and Sleep
We all understand that sleep is an important factor for normal biological function. Ayurveda considers the quality and quantity of our sleep to be as essential to our health and well-being as our dietary habits. The right amount of restful sleep affords our bodies and minds not only an opportunity to be restored, but time to absorb and assimilate the day’s intake. There are processes that occur during sleep that can’t be reproduced while we are awake.
The ancient science of Ayurveda explains that we are under the constant influence of the essential forces of nature called doshas. Each dosha consists of specific elemental qualities that affect us according to personal, daily and seasonal rhythms. Ayurveda teaches that there is a certain period of the day that is optimal for sleeping and that the amount of sleep we need varies individually and even seasonally.
Sleeplessness, called nidranasha in Sanskrit, may include an inadequate amount of sleep and/or poor quality of sleep. Occasional lack of sleep may leave us tired the next day, but chronic sleep deprivation can lead to a decline in our physical and mental health. Lack of adequate sleep interferes with the ability of our bodily systems to repair and rejuvenate. Without sufficient rest our digestion, metabolism, cell regeneration, emotional balance, creativity, mental clarity and motor skills are impaired.
There are a number of factors that can inhibit sound sleep including lifestyle, environmental stimuli, travel, health disorders, and our emotional and mental state. In our modern ‘24-hour world’ we can work and play whenever we choose, but we are still intrinsically regulated by the cycles of nature. Ayurveda proposes that the more we align ourselves with nature’s rhythms, in accordance with our individual nature, the more we will experience life in balance.
Ayurvedic recommendations that promote sound sleep:
- Maintain a regular daily self-care routine, including garshana (dry brushing), abhyanga, (oiling body) nasya (nasal oiling), asana, pranayama, vyayama (activity/exercise), meditation and time in nature
- Make the last meal of the day easily digestible, light, and nourishing – allow 2-3 hours between eating and going to bed – lie down on left side to assist further digestion
- Follow a regular routine of going to bed in the kapha time of the evening between 8 -10 pm and wake up in the vata time of the morning before sunrise
- Create a pre-bedtime routine, including abhyanga followed by soaking in a warm bath with Himalayan salt or a taking warm shower – calming yoga asanas, pranayama, visualization and meditation – drinking a cup of warm spiced milk or calming herbal tea
- Create a bedroom that is clean, uncluttered, comfortable and peaceful – use soothing colors and soft textures – avoid watching TV, using a computer, talking on the telephone or eating in this room
- At bed side: apply sesame oil to feet, wear socks or remove excess oil with cloth – apply brahmi and sandalwood infused sesame oil on the top of head and/or forehead – spray lavender on bed pillow – sit and connect with the breath – consciously release the details of the day, surrendering to this time of restoration
- Difficulty falling asleep or waking up during sleep: For vata mental activity (fluctuating, fantasy, worry): use color visualization to ‘entertain’ the mind into a calm and steady place / for pitta mental activity (planning, analyzing, fixing): allow the mind to be purposeful on the ‘pressing point’ for a few moments, see ‘it’ in its perfect and highest state, then after a job well done, give the mind another purpose of following a mantra or counting the breath with exhalations twice as long as inhalations
- Vata types should sleep on their back (balancing lunar and solar energy), pitta types on their right side (breathing in lunar energy) and kapha types on their left side (breathing in solar energy)
- Avoid late afternoon naps and vigorous exercise in the evening
For more information about Ayurveda and the doshas, go to www.balanceandbliss.com Visiting a qualified Ayurvedic practitioner for a consultation will determine your doshic constitution and provide personal recommendations.
Disclaimer: This article was written for educational purposes only and is based on the tradition of Ayurveda. It is not intended to treat, diagnose, prescribe or heal any health condition or to replace standard medical treatment or advice.
Denise O’Dunn, president and founder of Balance & Bliss Inc., is a certified Ayurvedic Practitioner, Licensed Massage Therapist (ma58502) and yoga teacher. She received her degree in Ayurveda from the Florida Vedic College and is a professional member of the National Ayurvedic Medical Association. She can be reached at [email protected] or visit www.balanceandbliss.com
Nutrition
MAKE THE BIG B’S YOUR FRIENDS
The family of Vitamin B (obtainable in Vitamin B complex) helps harness energy from the food we eat, form red blood cells, and maintain health of skin, hair nails, eyes and liver. They are mostly water-soluble vitamins not stored by the body.
- Vitamin B1, Thiamin, is an essential nutrient to maintain cellular function and a wide array of organ functions. Deficiency of vitamin B1 leads to wholesale degeneration of the body, particularly the nervous and circulatory systems, and eventually death. Some thiamine in foods is lost with cooking. Recommended dietary allowance for B1 is 1.2 mg per day.
- Vitamin B2, or Riboflavin, is required for energy metabolism and a variety of cellular processes. A B2 deficiency can lead to cracking and reddening of the lips, inflammation of the mouth, mouth ulcers, sore throat, and iron deficiency anemia. The current DV for B2 is 1.7 mg.
- Vitamin B3, or Niacin, is required for processing body fat, lowering cholesterol blood levels, and regulating blood sugar levels. Even a slight deficiency of niacin can lead to irritability, poor concentration, anxiety, fatigue, restlessness, apathy and depression.
- Vitamin B5, or Pantothenic acid, is required for cellular processes and optimal maintenance of fat. A deficiency causes irritability, fatigue, apathy, numbness, paresthesia and muscle cramps. It can also lead to increased sensitivity to insulin, or hypoglycemia.
- Vitamin B6, or Pyridoxine, is necessary to maintain blood cell metabolism, the nervous and immune systems, and many other bodily functions. A B6 deficiency can lead to skin inflammation (dermatitis), depression, confusion, convulsions and anemia.
- Vitamin B7, or biotin, helps support adrenal function, helps calm and maintain a healthy nervous system, and is necessary for key metabolic processes. Biotin is essential to metabolize carbohydrate and fat. The adequate intake for biotin averages 35 mcg to 60 mcg/day.
- Vitamin B9, or folate. Folic acid is the synthetic form of B9 found in fortified foods and supplements. The natural form of B9, folate, is preferred for better absorption. Folate is required for DNA synthesis and repair, cell division, and cell growth. A deficiency of folate can lead to anemia in adults, and slower development in children. For pregnant women, folate is especially important for proper fetal development. The current DV for folate is 400 mg.
- Vitamin B12, or cobalamin, plays a role in making DNA. B12 also helps keep nerve cells and red blood cells healthy. B12 is bound to the protein in food. Acid in the stomach releases B12 from protein during digestion. Once released, B12 combines with a substance called intrinsic factor (IF) before it is absorbed into the bloodstream.
The human body stores several years worth of B12 in the liver, so low levels in the body are rare. Decreases in B12 levels are more common in the elderly and vegetarians.
A slight deficiency of vitamin B-12 can lead to anemia, fatigue, mania and depression. Vitamin B12 can only be manufactured by bacteria and only found naturally in animal products. However, synthetic forms are widely available and added to many foods such as cereals. Seafood is a good source of B12. Foods such as milk, yogurt, and eggs can provide B12 for lacto-ovo vegetarians. Vegans can get B12 from fortified foods, nutritional yeast, and dietary supplements.
Nutritionists recommend supplementing with the bioactive form of B12 known as methylcobalamin (1 to 5 mg per day taken sublingually) to regulate circulating levels of this critical brain nutrient.
Just 100 grams, or about 1 cup of nori contains 41.4 grams of protein. In addition, the seaweed is rich in vitamins A, C and B12.
Vitamin B sources are fish, poultry, meat, eggs and dairy products, green vegetables, beans and peas. Many cereals and some bread have added B vitamins.
Vegetarian Sushi: Vitamin B-rich sushi with pickled ginger
- 5 Nori (Dried seaweed sheets)
- 3/4 cup cooked sticky rice,
- 1 tbsp black sesame seeds,
- 1/2 bunch asparagus,1 zucchini and carrot,
- 1 cucumber and avocado,1 small red or yellow bell pepper
- Wasabi powder, mix with a little water to make paste.
Mix soy sauce 1 tbsp, 1 tbsp lemon juice, 1 tsp salt, 1 tsp sugar. Pour the mixture on cooked sticky rice. Steam all veggies except for avocado and cucumber. Cut all veggies into matchsticks. Place nori sheet onto cutting board and spread 1/4 inch thick layer of rice near the end of nori sheet, sprinkle black sesame seeds on rice. Place the veggies in center of rice. Wet both the ends of the sheet. Pick up the edge of the nori sheet, fold the bottom edge of the sheet up, enclosing the filling, and tightly roll the sushi into a cylinder. Once the sushi is rolled, wrap it in the wax paper and gently squeeze to compact it tightly. And then cut into about 1.5 inch cylinders.
Serve with wasabi paste mixed with soy sauce, pickled ginger, Dijon mustard.
To our health!!!
Bhavi Nirav is a Registered Dietitian/M.S., R.D., L.D., certified yoga practitioner, and can be reached at [email protected]
