Find Your Compose

When I feel dismayed, 

When I feel shattered, 

When I feel out of my element, 

When I feel dreadful,

When I feel embroiled,

When I don't feel like myself,

When I feel betrayed,

When I feel impotent,

When I lose touch with myself,

When I feel vexed,

When I feel unnerved,

I affirm to myself, "Compose Yourself!"

This affirmation helps me bounce back and reconnect to my inner core for the solace that my soul seeks during unpredictable times. 

Let's start the journey that discovers the layers of your life to compose yourself. 

1. Five Elements - "Pancha Tattvas" (five elements) tune in the soul's deep connection with nature's elements to achieve tranquillity within. These "Pancha Tattvas" or "Panchamahabhutas" are Prithvi (Earth) + Jal (Water) + Agni (Fire) + Vayu (Air) + Akash (Space). The entire foundation of the universe is made up of these five elements. Our body is also made up of these five elements. Choosing to balance these five elements within will help to regain control over things that are off-track in life. 

• Prithvi (Earth) - Being in nature is a refreshing experience. The more you are close to mother nature, the better opportunities you get to rejuvenate yourself. When it comes to connecting with the Prithvi element, gardening could be the best option. Those muddy hands will help to reconnect you with the earth element.

• Jal (Water) - After crying and hallowing for a long time, just a splash of water on the face calms down the roaring storm of the mind. We instantly feel heard by this water element. We feel fresh and alive once we get close to the Jal element. There is one technique that you can do to strengthen your bond with this element. "Water Technique" - Charge the water that you are about to drink with a note of gratitude. Then drink this water slowly. This will help to recharge your energy with a sense of thankfulness and gratefulness.

• Agni (Fire) - Why campfire memories are remembered for a long time? Have you ever thought about this? Any element that connects you with nature has the power to take you in a flashback, and retrieve old memories to cherish them forever. So next time when you are in front of the campfire, try to connect with the Agni element with utmost mindfulness. You can also consolidate aromatherapy sessions by liting fragranced candles in the room. The aroma and the incense will scatter in the room with the help of the Vayu element. The fire element surmounts the darkness to infuse hope and optimism.

• Vayu (Air) -  Vayu element is intangible but it has its existence everywhere. Lie down comfortably on the recliner in the garden or on the beach, bask in the sunlight, and enjoy the fresh air daily. Feel its freezing flavour; feel its heating flavour; feel its moist flavour; feel its dry flavour.

• Akash (Space) - Akash element is the most infinite element with no horizon to glare at. It is the canvas of mother nature. This element sprinkles different colours at the dawn and in the evening, you can discover different colour palettes. As per seasons, this element paints itself into lively colours. Rainbows enhance the beauty of Akash Tattva by giving a backdrop to the whole fascinating scenery. The sky is an example of eternal beauty. Pray while looking at the sky. This is the medium to let the divinity know what you want. My grandma used to say, "Pray while looking up to the sky and your wish will be granted by this Brahmanda (Universe)." You can try this teaching that I learned from my grandma to connect with the Akash element. The experience and feeling that you will have after doing so will be mesmerizing.

To connect with these Panchamahabhutas, you need to spare a few mindful minutes, slow down a bit in life and choose solitude to embrace the dynamic power of nature within you. These five elements demand just these three things from you.

2. Trataka - This is a tantric method of meditation. In Sanskrit "Trataka" means "gazing by focusing". Sit in a comfortable position, and have a relaxed body posture. Now, fix a point, any dot, sacred symbol, or saintly picture to focus on. Make sure the object that you choose to gaze at shall be at distant and parallel to your eyesight so that you can keep your neck straight without tilting it on either side. In Trataka practice, a candle is lit to gaze at its centre point of the flame. Stare at the object that you choose to gaze at. You can blink as many times as you would blink naturally. Remember, the goal is not to overstretch the eyesight but to concentrate on the object. After a few minutes, close your eyes gently and try to visualize that object at the eyebrow centre. The complete state of awareness shall occupy the image of the object. After a while, open your eyes slowly. Rub both your palms on each other to generate heat in the palms. Take a look at your palms and affirm, "Om Shanti! Shanti! Shanti!". 

In Sanskrit, "Shanti" means peace. "Om Shanti!" is collectively said to parting the salutation to the divine forces. It is a Vedic mantra having a saintly sound with healing vibrations. It is the call that you make to the cosmos for peace, healing, and repose. Once you chant this mantra, again close your eyes and put your palms on closed eyes with gratitude. 

This practice helps to improve memory, revamp attention, channel thoughts, regulate emotions, centralize the mind's energy, stabilize breathing, and bring stillness to the thoughts.

Why are palms emphasized here?

After waking up in the morning, my ancestors used to look at their palms and chant the below-mentioned mantra before starting their day by energizing themselves with sacred vibrations. Chanting of the divine mantras used to be a daily spiritual practice in the olden days. I think this was the reason why the ancestors were mentally strong and intuitive as their souls were connected with the divine energy. They were close to every sacred sphere of nature and they used to regard the blessings daily by being conscious of the power of the cosmos. Recitation of every word of the mantra with utmost awareness and dedication helps a lot at a psychological level to elevate and evolve in the journey of spiritual practices that further purifies karmas and deeds. Mantra chanting gives inner enlightenment with the help of which you can discover who you are, find meaning in life, and search for your life's higher purpose. 

The mantra is, 

Karaagre (Kara - Hand; Agra - Top/Tip) Vasate Lakshmi, Karamadhye (Madhya - Middle) Saraswati...

Karamoole (Moola - Bottom) Tu Govinda, Prabhaate Karadarshanam...

Meaning of the mantra - 

I focus on my fingers mindfully and I visualize the abundant blessings of Goddess Lakshmi who dwells there. 

I focus on the centre of my palms and I visualize the abundant blessings of Goddess Saraswati who dwells there. 

At the base of my hand, I visualize the infinite blessings of Lord Vishnu who dwells there.

And so, I focus on my hands every morning and seek divine manifestations.

The mantra is in the praise of goddess Laxmi who is known for blessing abundance, prosperity, and wealth; Goddess Saraswati who is known for imparting knowledge, intelligence, and wisdom; God Narayana; Hari; Vishnu who is known as "the preserver" within the "Trimurti" (Tri - triple, Murti - deities) of supreme divinity, Brahma, Vishnu, Mahesha (Shiva). 

"The body is the chaste temple; the heart is where the divinity resides and the soul is the eternal universe" - This was the teaching of my grandpa. He infused the spiritual samskaras (Sacraments) and sanctifying traditions within me during childhood that are helping me in my adulthood to set the values and principles of my life. Now I can proudly pass on them to the next generation as a part of my legacy. 

3. Breathing - 

• Deep Consecutive Breaths - Take 11 deep breaths. Every time you inhale and exhale the air, feel the breathing process of the body. Try to be mindful of the breathing process.

• One Deep Breath - Breath in, hold your breath for a few seconds, and breathe out. Here, the exhaling process shall be deeper than the inhaling process. This gives instant relief from stress, frees your tightened muscles, and helps the brain to vanish tense moods by releasing feel-good chemicals.

• Pattern Shifts - Here you are supposed to shift the way you breathe, intentionally. First start with normal breathing then after some time change your breathing pattern to deep breathing. Then again shift to a normal breathing cycle. This gives relief in the case of feeling hyper and panicky.

• Diaphragmatic Breathing - This is also called "belly breathing". As the name says, literally you have to breathe with the help of the belly which helps to fill your lungs with air more efficiently. Close your eyes, and keep one hand on your chest and another on the belly. Breathe in through the nose, drawing the breath down toward the stomach. At this stage, the stomach will feel like a blown balloon. Now exhale the air through pursed lips. 

For the above-mentioned exercises, keep your muscles relaxed. You can do these practices while seated or standing (preferably while seated). Make sure you feel comfortable while doing them. Exercise time can be increased as per your comfort with consistent practice. It is better to start with a shorter time to settle your body, mind, and soul into new exercise practices. Once you are comfortable mentally and physically with a new exercise then you can opt for a longer time for the above-mentioned yoga practices. 

4. Meditation - This is the practice of being in a state of mindfulness, contemplation, and introspection. Centring, grounding, and earthing practices help to understand the "power of now". Hence, these practices are powerful tools to get rid of past fears and future anxieties. 

5. Dance - Shaking your body while dancing is as good as dusting the dust off. Dancing in the "flow state" where your body moves freely and energy moves wildly. These dance moves never seem in tandem but they are lyrical in sync with the universe! 

6. Music - Music can pave the way for all suppressed emotions and feelings. Music is the medium to vent out that is unsaid. Listening to healing ragas, classical music, soothing music, instrumental music, thoughtful poems, meaningful odes, folk music, and old songs will take your mind into a trance state. On the spiritual side, chanting mantras or prayers, repeating affirmations, and getting lost in deep music will help to heal unresolved emotions and feelings. Once you start listening to any music, your brain will be pushed to revisit the unwanted feelings stored in the subconscious brain and the emotions will pour out like a river. 

7. Yoga - Regular practice of "Surya Namaskar" (Sun Salutation) and "Pranayama" (Prana - life force, vital energy; Ayama - stretching, extending) has great physical and mental health benefits. Surya (Sun) is the source of light and positivity; therefore, Surya Namaskar helps to stretch your body to exuberate positivity and hope in life. Pranayama is a breathing exercise that helps to centre your physical and mental energy. Both yoga practices are equally effective. Kapalbhati Pranayama and Anulom Vilom Pranayama are the most and the best Pranayama practices for physical as well as mental well-being.

For Sanskrit meaning, spiritual meaning, and significations refer to these links to know more - 

Surya Namaskar

Kapalabhati Yoga

Anuloma Pranayama

* Links Source - Google, Wikipedia - Copyrights Free https://en.wikipedia.org

8. Eye Yoga - 

• Focus Shift - This is the Micro and Macro focus shifting technique. Focus on any object nearby you, and stare for a while at that object. Now, shift your focus to a distant place. Repeat this near and distant viewing five times.

• Rolling - Rotate your eyes left, right, up, and down. After this, rotate your eyes clockwise and then anti-clockwise. Here your focus is on 360-degree viewing. 

• Blinking - Blink your eyes consecutively 11 times. Then switch to normal blinking. Again, switch to blinking your eyes consecutively 11 times and then again blink normally.

• Peek-a-boo - Rub your palms on each other to generate warmth in the palms. Now cover your eyes with your palms. Feel the warmth of your palms on your eyes. Then uncover your eyes by taking off the palms. Gaze around for a moment. Again, rub your palms the way you did before to generate heat in the palms and peek-a-boo! Do this exercise couple of times. 

For the above-mentioned exercises, keep your muscles relaxed. You can do these practices while seated or standing (preferably while seated). Make sure you feel comfortable while doing them. Exercise time can be increased as per your comfort with consistent practice. It is better to start with a shorter time to settle your body, mind, and soul into new exercise practices. Once you are comfortable mentally and physically with a new exercise then you can opt for a longer time for the above-mentioned yoga practices.

9. Wipe Out - Journaling is a friend with whom you can share your thoughts, emotions, and feelings without the fear of getting judged. Moreover, self-talk in front of the mirror will help to regulate the roller-coaster ride of overwhelming emotions. Awareness, acknowledgment, regulation, management, and constant practice of coping tools are the steps to overcome the dreadful period of emotional rush. 

10. Service - We give our service at the holy places to sanctify our accord with God. We can also consider extending our service to those who are needy and underprivileged by showing them empathy, kindness, compassion, and a sense of belongingness. This service can be in the form of any physical help or mental inspiration to empower them. When we choose to help others to heal themselves, we heal ourselves in some ways! 

11. Cliché Chores - Simple things are often profound! Finding meaning in simplicity needs no complicated process. It demands focus, solitude, and thorough mindfulness. Simple activities can end up giving you contentment, serenity, and stability. Nature blesses us with so many gifts that we forget to regard them even after their significant contribution to our lives. We have taken these blessings for granted by not recognizing the great importance of mother nature. Now is the time to reciprocate what nature has done for us. We can't deny the fact that we are indebted to mother nature for the favour of blessing us with liveliness. Our one move or action can significantly help to protect the treasures of nature.

Let's have a look at the profound things of nature to count on: 

• Rows of daisies sprinkle the sillage of its fragrance. Smell it!

• Leaves are changing their colours, not to deceive but to steal your gaze with their dramatic transformation. Look out!

• Moist soil is busy harvesting love and care to blossom the thousands of buds to bear the sweet fruits. Touch it!

• The clouds seem clumsy to believe in the beauty of imperfect things. Their shapeless beauty is eye-catching. Observe it!

• Waves of the sea are cuddling the seashore again and again. Feel it!

• Windy air caressing with its warmth. Reciprocate it!

• Grass tips are drenched in the water tickling with their softness and tenderness. Pat it!

• Sand seems wild to control. Fetch it!

• The galaxy seems magical with twinkling stars and the crescent moon. Scan it! 

All these simple things let you fall in love with them and from here "happily ever after" story begins!

Adopting "holistic living" is the simplest way to be in the driver's seat of life. Make sure, you become the sculptor of your own life. Learn the "art of living". Change the way you think, your lifestyle, and the way you choose to live. This will change your life forever!  

(Please note: All the yoga practices mentioned here shall be done under the supervision, advice, and consultation of your physician, or medical practitioner. They aren't substitutes for your prescribed medications or exercises. Consider your medical condition before doing the yoga practices mentioned above.)