In a world filled with noise, pressure, deadlines, and constant notifications, meditation is a return to inner silence — a place where clarity lives.

Why Meditation Works

✔ Calms the stress response
✔ Improves emotional regulation
✔ Increases attention span and memory
✔ Strengthens heart and immune system
✔ Reduces insomnia and fatigue

Simple Breathwork Techniques

1️⃣ Box Breathing

Inhale 4 → Hold 4 → Exhale 4 → Hold 4

2️⃣ Anulom Vilom

Balances the nervous system and relaxes the mind.

3️⃣ Brahmari (Humming Bee)

Great for anxiety, headaches, and insomnia.

4️⃣ Ujjayi Breath

Soothes the mind and supports sleep.

10-Minute Guided Meditation Routine

1. Sit comfortably, relax the jaw

2. Deep breathing for 1 minute

3. Observe thoughts without judgment

4. Focus on sensations, breath, or a mantra

5. End with gratitude and a slow return

Tips for Beginners

✔ Meditate at the same time daily
✔ Start with 5 minutes, increase gradually
✔ Use soft music or guided audio if needed
✔ Be patient — stillness grows over time

Final Reflection:

You are not your thoughts. You are the awareness beneath them — spacious, calm, and whole.

🌿 Begin your journey with Prana Yoga Shala and return home to yourself.