Meditation and Breathing Techniques Can Help You Alleviate Anxiety and Panic

Find yourself feeling depressed, anxious, or fearful due to the coronavirus COVID-19 outbreak and the uncertain circumstances it has brought? The CDC assures us that it’s a natural reaction to the stress of having our normal routines and usual social interactions changed so drastically in such an abrupt manner. While social distancing is necessary to preserve our physical health and well-being, it is also important to remember to take steps to maintain our mental health.

A widespread health scare can cause you to have:

  • Trouble sleeping or focusing
  • Changes to your diet and sleep patterns
  • Deterioration or flareups of chronic health conditions
  • Increased reliance on alcohol or other substances as a coping mechanism

Meditation and Anxiety

Meditation and its role in treating anxiety is gaining more attention as more people and health experts explore mindfulness and how that approach to life can ease stress and assist you in better responding to things in your daily life that are triggers for you.

Confronting Anxiety with Mindfulness

  1. To begin, open yourself to what is happening at the present moment. The intention is to purposely make yourself open to be more in tune to what is happening right now, without focusing on any singular thing or allowing a worry to distract you. Allow yourself to receive as many ideas, feelings, and sensations as possible.
  2. Concentrate on your breathing. Take long, slow breaths taking the time to hear and feel each inhalation and exhalation as air enters and leaves the body.
  3. Listen to your body and pay attention to how it reacts to your awareness of the moment as you slow down to focus on your breath.

Guided Meditation with Guru Ranjit

Charlotte Meditation was founded by meditation master Guru Ranjit, who had the opportunity to receive instruction in meditation, yoga, and ayurvedic health practices from Guru Dhirendra Brahmachari, a renowned expert in mindfulness practices. Ranjit spent two years studying with Guru Brhmachari on a regular basis.

Guru Ranjit chose to further his studies into mindful practices by visiting numerous monasteries and shrines in India and Nepal to receive instruction from the monks. What Ranjit learned about mindfulness and successfully applied in his own life gave him the inner peace to deal with the stresses faced while he worked in the corporate world.

Are you self-isolating and/or working from home due to the coronavirus COVID-19 outbreak? Find a quiet, comfortable place in your home and play this video to let Guru Ranjit guide you through a meditation exercise you can do at home twice a day to help you cope with your anxiety in a healthy, productive manner.

How Meditation and Mindfulness Soothes Anxiety

Mindfulness helps by allowing you to deal with difficult feelings by learning to experience them as they come without over-analyzing them. Mindfulness encourages you to acknowledge and validate all your feelings, an action you can take that assists you in refraining from worry that only increases your anxiety level. It is better to experience the feelings, painful memories, and worrisome thoughts honestly than to try and suppress them.

Meditation is a helpful mindfulness exercise as it encourages you to be present in the moment, finding a release from painful memories of the past or fears of what may come in the future. We have the tendency to use our energy in a negative way, attempting to suppress painful memories or push down fearful thoughts. Mindfulness encourages us to embrace all our feelings and thoughts so that once we have accomplished this, we look deeper and understand the root cause of our anxieties and fears. This is where true healing can begin.

Dr. Bob Stahl explains:

“In essence, practicing mindfulness is a process of learning to trust and stay with feelings of discomfort rather than trying to escape from or analyze them. This often leads to a remarkable shift; time and again your feelings will show you everything you need to know about them—and something you need to know for your own well-being.”

 

Eventually, coronavirus will be adequately addressed, and we will all return to our normal routines. While you are at home with some extra time on your hands, take the time to learn about our Mindfulness Meditation Program. By learning valuable tools that will aid you in achieving calmness, you can find the ability to relax and enjoy every aspect of your life.

For more information about Charlotte Meditation, email or call 704.277.6049.

Finding Your Happiness: Why is it so Elusive?

Angela

When most people are questioned about what will bring them happiness, they list good health, wealth or a successful career, fulfilling and successful relationships, and the ability to pursue work they find satisfying. While most individuals can explain that they want a happy life, a growing number of people express difficulty in attaining this goal.

Recognizing this need, Charlotte Meditation has developed a new Find Your Happiness Program based on mindfulness meditation that focuses on helping you rediscover your joy and learn to effectively cope with the stresses each of us face in our daily lives. You will learn valuable tools that will aid you in achieving calmness and the ability to focus more in every aspect of your life.

The Role Mindfulness Plays in Discovering and Embracing Your Personal Happiness

What exactly is mindfulness? Mindfulness is an approach to life where a person makes a conscious choice to be completely present, with an awareness of their actions and surroundings without allowing extemporaneous events or circumstances beyond their control to have an unduly negative impact on their well-being.

Human beings are naturally equipped to act mindfully but need to learn how to practice it. Practicing meditation is fundamentally important to achieving mindfulness. Meditation is a learned skill and as you develop your practice, you will find physical, mental, and spiritual benefits that will help you come to a better understanding of yourself through self-reflection. You will approach life with an open mind that allows you to see opportunities and embrace a wider world view.

It is important to note that mindfulness is not about changing who you are. The goal of mindfulness is to come to a greater personal understanding and become the best version of yourself that you can be.

Mindfulness Meditation

The many benefits of mindfulness meditation have been proven by multiple evidence-based studies. A 2010 scientific study published in Psychological Medicine found that numerous research studies have demonstrated a link between mindfulness meditation and benefits to physical and mental health that are demonstrated in the short-term and long-term well-being of those who practice it.

Studies using electroencephalographic (commonly known as EEG) tests have shown that alpha and theta brainwave activity substantially increases while a person is meditating. Theta activity is responsible for imagination and intuition and allows us to tap into deeper feelings of relaxation and contentment. Alpha brainwaves signal the brain is in its resting state. Increased alpha wave activity has been shown to improve alertness and induce calmness.

Charlotte Meditation’s Approach to Teaching Mindfulness Meditation

While we all have the ability to live mindfully, meditation is a learned skill that requires regular practice. Led by founder Master Guru Ranjit, Charlotte Meditation’s Find Your Happiness Program is designed to teach you the proper way to meditate. The course is built on the core principle that you learn meditation by doing it, so the focus is on the importance of regularly practicing meditation.

Meditation Master Teacher: Guru Ranjit

A native of India, Ranjit had the opportunity to receive instruction in meditation, yoga, and ayurvedic health practices from Guru Dhirendra Brahmachari, a renowned and much sought-after expert in mindfulness practices. Ranjit spent two years studying with Guru Brhmachari on a regular basis.

Ranjit chose to further his studies into mindfulness practices by visiting numerous monasteries and shrines in India and Nepal to receive further instruction from the monks. What Ranjit learned about mindfulness and successfully applied in his own life gave him the inner peace to maintain a work-life balance and deal with the stresses faced while he worked in the corporate world.

In 2004, his interest and belief in the power of meditation to improve lives inspired him to open Charlotte Meditation and return to focusing on meditation on a full-time basis.

The Find Your Happiness Program

Ranjit brings 25 years of expertise to assist his clients in achieving emotional freedom, renewed physical health, and a higher level of consciousness by practicing simple meditation and yoga.

Ranjit designed the new Find Your Happiness Program to help you discover peace as well as personal and professional prosperity. The program offers a personalized journey where you are given the tools to declutter your mind, discover what happiness means to you, and use meditative focus to achieve your goals.

To learn more about the Find Your Happiness Program and register for the 8-week class today, visit  Charlotte Meditation/Find Your Happiness. For more information about Charlotte Meditation, email or call 704.277.6049.

Couples Yoga: Valentine’s Day Special

Relax Your Mind. Improve Your Love Life.

Revive your passion and love by learning to communicate better and enjoy each other more.

Learn the secret tools of Tantra Yoga to nourish, enhance and celebrate the love in your relationship.

Come join us for an evening where you will learn and practice time-tested processes for creating a deeper connection in your relationship, and have lots of fun too!

February 14, 2020
6:30-8:00pm
Charlotte Meditation Center

Tickets are $150 a couple and spaces are limited.

Register Now

Mindful Eating, Mindful Living

2020. The start of a new decade. Time to turn over a new leaf and set some goals.  Let me guess, are “manage my stress” and “lose some weight” on your list?  Consider this: you can kill two birds with one stone by committing to a practice of mindfulness.

“Mindfulness:  paying attention to the present on purpose without judgment.”  We live much of our lives without awareness, unconsciously hustling from one task to the next, attached to the Almighty Check List.  Never mind what is happening right now in front of us, we look to the outcome which isn’t even here yet.  Crazy, right?  If you are feeling frazzled, it could be that you are constantly living in a future that has not yet arrived.  That’s where mindfulness comes in.

Chances are, you are trained to produce results whether it is in your profession and/or your role in your family or your circle of friends.  Our brains respond to this “get it done now” stress by resorting to a “fight or flight” reaction which isn’t just an attitude but a very real physiological event.  You are training yourself to overreact to whatever comes down the pike.  Aren’t you exhausted??

Mindfulness is your ticket to reducing stress and anxiety.  A good practitioner will teach you practical skills that help you stay grounded in the present by simply noticing and accepting what is really happening inside you and around you instead of mindlessly resisting and covering up stress with hurried distraction, overindulgence or procrastination.

Which brings us to that “lose some weight” thing.  What better place to start a mindfulness practice than through mindful eating?  If you look at the big picture, what gets in the way of eating thoughtfully and nutritionally is often a lifestyle full of stress.  Perhaps you have lost weight (again and again) only to gain it back.  Instead of turning to another food plan alone, why not give mindful eating a try?

An easy way to start is with a raisin (or a grape.) (OK, you might want to practice this first time by yourself if you are worried that others will think you have gone cray-cray…) Turn off the TV, put the phone away  and focus on your food.  Approach it with all senses.  As you pick up the raisin, feel its texture: wrinkly? smooth?  See its color: is it really purple?  Now roll it around in your fingertips and smell it. (Yes, I said smell it…with caution. Sucking it up your nostril is not allowed.) What do you notice?

Now put it in your mouth and, without chewing, roll it around and again notice texture.  Slowly begin to bite into your raisin and notice what happens….sweetness? tartness?  saliva out the wazoo?  Chew without hurrying until that anticipated moment when you swallow.  Take a deep breath and notice how you feel?

Now a raisin is a wild and crazy experiment but imagine taking a more mindful approach to eating a meal: slowly, deliberately with as much focus on the senses as you can muster. There is a good chance that eating with such awareness will not only relax you but will also help you to notice when you are full.  Mindfulness is all about mind-body connection and that one little raisin can put you on a path to a better relationship with your food which means better nutrition, less stress about diet and healthy “what’s right for you” weight loss.

Mindful eating is just the tip of the iceberg when it comes to mindful living.  Practicing mindfulness skills on a daily basis has proven to be life-changing for me. Learning to be aware of and manage my over-thinking means knowing what to do and what not to do with wise responses instead of knee-jerk reactions. I live with more balance and clarity, knowing when and where I want to put my precious energy.  Instead of spending thoughts and emotions on trying to control situations and people, I have learned to let things unfold naturally and calmly, no manipulation needed.  Being a perfectionist, I am astonished at how far I’ve come, and I owe it all to Ranjit Deora’s Mindfulness Meditation program.

I spent much of my life seeking “the answer” to my ruthless anxieties, including twelve-step programs and private therapists.  While I gained something from all of them, it is through Ranjit’s simple but powerful lessons that I have found tremendous relief and joy.  Sounds cheesy, but it’s true.  I am not a salesperson, I do not mean for this to be a promotional piece, but I can tell you without a single doubt that eight one-hour lessons at Charlotte Meditation have given me tools for a lifetime. Trust me, they can do the same for you and could be the best self-care you give yourself as the new decade begins.  Here’s to a 2020 full of mindful self-discovery!

~Kathy Babula~

Reduce Anxiety Through Meditation: A New Mother’s Perspective

Written by Megan Brevard

I found my way to meditation through a series of unfortunate events, and yes, I mean it. In 2012, I ended a toxic relationship and struggled to cope with what I knew was the best decision for my future but what felt like a failure. Enter my good friend Kathy, also a client of Charlotte Meditation, who recommended that I go see Guru Ranjit. Feeling like I was at a loss for what to do and wanting to take a healthy action, I made an appointment with Ranjit.

At the first session with Ranjit, I found myself retelling all the horrible stories of the failed relationship and my related fears. To this storm of worry and anxiety, Ranjit’s calming presence gave me comfort. He has a presence that suggests hope and positivity even when it feels impossible. Meditation and breathing made me aware of my thoughts and their powers. I began to feel like I could sense when I was having negative thoughts, and how to manage my response to them.  Emotions are a choice, your breath is the tool. These techniques have supported me through countless personal and professional stressors.

Now, seven years later, those same lessons of breath and meditation have continually come to my aid as a new mother. My new mama brain panics and shouts internally, “Help, my child is crying for no apparent reason! I’ve checked his diaper; feeding, rocking, and nothing is working, what do I do?”  My internal voice says, “Breathe.” (I  can hear Ranjit saying this with a smile.) My fears/anxiety for my baby awaken me at 3 a.m., my brain is in full “monkey mind” mode, full of racing thoughts and emotions. My internal voice says, “Breathe.” And as I focus on my breathing, feeling the air entering and leaving my body, I relax. I soften, knowing this is one way I can comfort myself and therefore improve my ability to comfort my child.

Surprisingly, this simple act of breathing slows down heart rate, lowers blood pressure and centers me in the moment. Does it completely change reality? No. However, it changes my response to it. Meditation gives me a space between my thoughts and emotions. I visualize my thoughts/emotions on the other side of a long hallway and the breathing helps me pause before responding. This ongoing lesson helps me be a healthier mother and wife, able to reduce my anxiety so I can pay attention to what truly is important.

Mental Health Meditation

Observing Mental Health Month in Charlotte

Learn the self-healing technique of meditation for your mental health conditions.

Depression and anxiety are real, common and treatable, and recovery is possible.

Offering FREE group session on May 16th at 6 pm

Register now by email rdeora@charlottemeditation.com or phone 704.277.6049

Ayurveda: Healing with Foods and Meditation

Ayurveda, or the science of life, is one of the oldest systems of natural health care. Originating in India over 5,000 years ago, Ayurveda is now considered one of the leading forms of holistic medicine available in the West.

Concept

Ayurveda treats the root cause of illnesses, not just the symptoms. With the use of special herbs, massage, specific yoga/meditation techniques and sound nutritional advice, Ayurveda enhances the physical and mental health of both distressed and healthy individuals.

Ayurveda is Safe

Ayurveda medicine and other therapies are very beneficial for patients suffering from chronic diseases. Ayurvedic preparations are safe as long as they are prescribed by a professional practitioner.

Ayurvedic Dosha ( Constitutions)

Ayurveda describes three biological humors or psycho/physiological energies called doshas. These three doshas are Vata, Pitta and Kapha, and each is mainly a combination of two elements. Vata dosha is made up of space and air. Pitta dosha is a combination of fire and water. Kapha dosha is made up of water and earth. Each of these doshas are further divided into five sub-doshas. Together, the doshas orchestrate all the activities that occur within us.

For good health and well-being, the three doshas within you need to be in balance.

Balancing Vata dosha

The characteristics of Vata include dryness, coolness, roughness, lightness and constant motion; qualities that are opposite to these in diet and lifestyle help restore balance to Vata dosha.

Dietary recommendations:

The three ayurvedic tastes that help balance Vata are sweet, sour and salty, so include more of these tastes in your daily diet. Cooked foods, served hot or warm, are ideal for balancing Vata. Leafy greens, beets, sweet potatoes and summer squash such as zucchini and lauki squash are the best vegetables. Avoid or minimize raw foods and salads. Drink lots of warm water through the day. Suitable spices are turmeric, cumin, coriander, dried ginger and black pepper.

Balancing Pitta Dosha:

The characteristics of Pitta include sharpness, heat, and acidity; qualities that are opposite to these in diet and lifestyle help restore balance to Pitta dosha.

Dietary recommendations:

The three ayurvedic tastes that help balance Pitta are sweet, bitter and astringent, so include more of these tastes in your daily diet.

Cooling foods are wonderful for balancing Pitta dosha. Sweet juicy fruits, especially pears, can cool a fiery Pitta. Milk, Rice, coconut  and milkshakes made with ripe mangoes are soothing, Pitta-pacifying foods. Drink sweet lassi to help enhance digestion or drink room temperature water.

Spices such as turmeric, cumin, coriander, cinnamon, cardamom and fennel offer healing wisdom.

Balancing Kapha Dosha:

The characteristics of Kapha include heaviness, softness, sweetness, cold, stability and unctuousness, qualities that are opposite to these in diet and lifestyle help restore balance to Kapha dosha.

Dietary recommendations:

The three ayurvedic tastes that help balance Kapha are pungent, bitter and astringent, so include more of these tastes in your daily diet

Light, warm foods help balance Kapha. Clear vegetable soups with beans and diced vegetables, stews made with vegetables, dhal soups and grain/vegetable are good for balancing Kapha.  Stay away from too much salt. Drink warm water through the day.

Use spices such as turmeric, cumin, coriander, black pepper, dried ginger, asafetida (hing), cloves and fenugreek.

 

Guru Ranjit Deora is a meditation master teacher, a holistic thinker and a life coach who enjoys helping people connect with their true selves and find happiness within. In his lessons on Mindful Meditation, the India native focuses on the mental dimensions of this ancient practice, bringing the benefits of joy as well as improved overall health.

Phone: (704) 277-6049.  Email: rdeora@charlottemeditation.com

This content was originally posted on our site in 2013.

Learn Mindful Eating through Meditation

Are your New Year’s resolutions already falling by the wayside? It’s very easy to write off your goals, continuing your old habits of 2018. Was losing weight on your list? While setting specific goals of pounds dropped is a valid approach, if you want to take care of yourself by reaching a healthy weight or living a healthier lifestyle, you may want to begin by establishing a habit of mindfulness meditation.

“Mindfulness meditation?  What does that have to do with success in weight loss when I can just (pick one) join a pre-packaged food plan/ drink those special milkshakes/ stay away from carbs/ go ‘Paleo’?”

Perhaps you have heard of “mindful eating”. Learning to distinguish between physical hunger and emotional hunger are the key. Physical hunger has cues such as your stomach growling and your body feeling low on energy. The hunger itself grows slowly over time and the food you eat is satisfying to you. Emotional eating involves very specific cravings which, when acted upon, cause lingering feelings of guilt and dissatisfaction. But how do you cultivate the awareness necessary to know the difference?

The answer is simple: through mindfulness meditation. “Are you kidding me?? How on earth can sitting every day in meditation, letting my thoughts come and go, help me lose weight?” It all boils down to clarity, being aware of not only what you are eating but why. Only you have those answers for yourself and, in order to retrieve them, you must be relaxed and peaceful inside.

Meditation = relaxation = clarity of thoughts = knowing the cause of your suffering = knowing what to do and what not to do with confidence and success going forward.

It’s that simple.

So perhaps your weight loss journey begins by first establishing a meditation practice instead of resolving to lose 20 pounds. Through a foundation of meditation you will connect with yourself, discover what makes you “tick,” and gain the self-understanding that is necessary to achieve any goal. Losing weight and being healthy are important, but inner peace and clarity are the essential first steps.

Help Us Help Children. Become a Youth Meditation Instructor.

Youth Meditation has served thousands of children across the Carolinas.

Here is how our program is helping kids… and teachers:

“There was a lot of conflict in my family but when she [YM instructor] taught us these techniques it was like opening another door to more peace within the family and not just conflict. Whenever anyone of us is having any kind of conversation whether something simple like what restaurant we are going to eat at or something serious it really helped us be together. Even my family is starting to practice meditation and we are just trying to be better together.” ~Olympic High School Student

“My mom and I had an argument on Friday. I realized I had been replaying that argument in my head until Sunday. When she called again I used the techniques she [YM instructor] gave me and we didn’t argue. We agreed to disagree, respected each other’s position and I realized that I didn’t keep replaying it.” ~Ashley Park Teacher

“When I got home I realized I had locked myself out of my house. I was tired and angry that I had done it. I used the breathing techniques and calmed down. I felt better and knew what I had to do. It wasn’t such a big deal after all.” ~Ashley Park Teacher

“I used my breathing when I was in trouble with my grandma. I was afraid that she was going to take something away from me because I didn’t let out the dogs like I was supposed to. I was upset so I used my breathing and I took out the dogs. I didn’t say anything so my grandmother calmed down and didn’t take anything away from me.” ~Ashley Park 5th grader

“Some girl called me a name at recess and I didn’t like it. I thought about calling them something back but instead I used my breathing. I felt better and he didn’t do anything.” ~Ashley Park 1st grader

Tantra Yoga: Relax Your Mind and Improve Your Love Life

Tantra – A loving and kind meditation

Love yoga, perhaps the most popular and yet most misunderstood of yoga teachings today, is a vast ocean of ancient wisdom for enlightening the Mind and Body.

Tantra can give you a new perspective, a new way of looking at yourself and at life, a new way of living in harmony with existence…for Tantra is not an intellectual proposal, it is pure experience.

Tantrica, Tantra or Sacred Tantric Practice, in its purest form, describes both the processes and methodologies for the resolution of all conflicts of opposites.

The word Tantra in Sanskrit, the sacred language of  Vedas, derives from the root word tan, which translates as “to extend, expand, spread, continue, spin out, weave; to put forth, show, or manifest.” Like the universe we inhabit, Tantra is continually expanding, spreading, and manifesting itself like a “cosmic weave,” made up of different energies. We are part of this weave, as are our forefathers and foremothers, all life, and every type of energy and matter. This includes thoughts, actions, and all physical matter.

Tantra says yes to life. It is not a belief or a faith but a way to live life wholly. On this path, pleasure, vision, and ecstasy are celebrated rather than repressed. It embraces and enhances all forms of creative expression, such as movement, breathing, meditation, massage, healing, dance and music.

This content was originally posted on our site in 2013.

Guru Ranjit is presenting a Couples Yoga Session as a Valentine’s Day Special!

February 14th, 2019 (Note New Date!)
6.30 pm to 8.00 pm

Charlotte Meditation Studio
725, Providence Road Suite 300
Charlotte, NC
725-277-6049

These are some of the concepts that can be realized through the session:

  • Love is not about better communication, it’s about connection.
  • You will never attain a closer relationship with your man by talking to him like you talk to one of your girlfriends.
  • Male emotions are like women’s sexuality. You can’t be too direct too quickly.
  • There are four ways to connect with a man: touch, activate, sex, and routines.
  • Men want closer relationships just as much as women do, but not if they have to act like women.
  • Talking makes women move closer; it makes men move away.
  • The secret of the silent male is this: his spouse supplies the meaning in his life.