Do only the exercises that you like, and here’s why


Many coaches promote such an approach to training that it is necessary to do those exercises that are difficult, both physically and emotionally. The body resists for a reason, it is in these exercises that we will work out problem areas, it is through pain and “I don’t want” that people succeed, etc.

At one time I believed that it was true. I did the barbell pull in a tilt, although I never liked it. Yes, the exercise is effective, but I have never liked it, and I always tried to do it at the end of the workout.

As a result… There was no result. No, of course, the working weights have increased a little. But no more than that.

I didn’t make much progress on any exercise that I didn’t like to do, but I did it anyway.

As a result, I realized that all this is complete nonsense. It’s probably the same in all spheres of life – if we don’t like something, then we won’t progress in it. Or rather, to progress the way we would like it to.

And it seems that one of the latest studies of this subject only confirms the validity of this truth.

The team of scientists recruited 32 athletes, each of whom could squat at least 1.75 times their weight and press 1.3 times their own weight from the chest.

All of them had to maintain a daily protein allowance of at least 1.5 grams per kilogram of their weight.

The groups were divided into two, and each had to go through a complex training program for 9 weeks. They trained three days a week and performed six different exercises per workout. Rest between sets ranged from 90 to 120 seconds.

Their training was divided into three mesocycles:

1. 4 approaches to the exercise.

2. 5 approaches to the exercise.

3. 6 approaches to a complex exercise and

5 approaches for additional.

The training system itself was undulating. The first training day was easy, the second – average, and the third, as usual, heavy.

Each training session was supervised by certified strength and physical training specialists.

In one group everyone was told to perform a set of six fixed exercises.

The second group could decide which exercises from the list to perform. They were given such a list, and they decided for themselves how to train each muscle group.

What results did they come to?

Athletes who did the exercises forcibly, strictly from the list given to them, gained 0.98 kg of extra weight. In turn, athletes who chose their own exercises gained 1.6 kg of extra weight.

That is, it turns out that athletes who chose their favorite exercises themselves scored 60% more than athletes with programmed workouts.

In addition, athletes with freedom of choice have made more progress in the strength of the bench press. The other group’s strength in this exercise remained at the same level.

It is difficult to say whether there were physiological or psychological differences between the groups. Naturally, from a psychological point of view, you will perform the exercises that you like with great joy and zeal.

On the other hand, the physiological side can also play a role. If you are an experienced athlete, you know exactly which exercises will have a better effect on your height and strength, and you will choose them.

Regardless of the reason, this study may make you think twice when you decide to integrate an unloved exercise into your workouts.

Gratitude. Powerful benefits and techniques

Gratitude is included in the list of the most universal tools for solving life’s difficulties.

According to quantum physics, all the manifestations of this world are woven from one energy of different densities. Feelings are the same energy that can both destroy and create. With the help of the great power of gratitude, a person is able to harmonize life in all directions-from improving mood to improving health. Awareness of the benefits of this practice plus entertaining practical tasks will help you use this tool easily and productively.

What is gratitude?

A person experiences a feeling of gratitude as a response to something happening in relation to him.

That is, this feeling is a kind of natural response to receiving something good. If this response is suppressed or not noticed, and therefore, this energy is stopped on itself, then the balance of energies will be disturbed, which means the balance of everything.

Gratitude is nothing more than restoring balance, or harmony, in a person’s life. It is believed that this feeling has one of the highest frequencies of vibrations (on the Hawkins scale), having a huge positive impact on the person experiencing it.

What is the power of gratitude?

The desire for balance is a condition for staying in this world. When a person gives thanks (by thought, word or deed), he simply pays his debt, restores balance; and on the contrary, by not performing thanksgiving, he blocks the flow of energy, disrupting the balance.

For this reason,  there is a restoration of integrity, without which a happy, full life is impossible.

Any imbalance has consequences. Otherwise, the stagnation of energy will make itself felt by an event swamp.

Five scientific facts

Gratitude has become a frequent subject of scientific research. Here are five facts of its impact on people:

    • reduces inflammation;
    • improves the quality of life in serious chronic diseases;
    • improves well-being, reduces stress levels;
    • helps to cope with envy;
    • increases stress resistance and mental resources.

Practice Gratitude

Try to arrange minutes of appreciation every day in the hustle and bustle of your affairs. It is convenient to tie them to some repetitive activities, such as eating. Make it a rule before each meal to mentally thank for the fact that you at least have what you have.

Not all inhabitants of the Earth have such an opportunity. Starting with gratitude for food, gradually expand the list.

And if you are ready to go further, consider the following three practice options.

Remember: there are no techniques that are suitable for everyone. Therefore, if one does not go, try another.

1. Gratitude Diary
Once a week, write out three or five things in your life that respond to you with a sense of gratitude. Add reflections on what these things mean to you.

This practice allows you to “highlight with a flashlight” what was hidden in the shadows of other feelings and thoughts: there will be so many good things in your life! The effectiveness of the practice will increase if you focus on specific people for whom you feel gratitude.

A simple diary is a quick, affordable tool to experience the full power and benefits of practice. 

2. Practice “Three good events”

Every evening, allocate 5-10 minutes for a detailed description of the three positive events of the past day. It doesn’t matter — big or small.

Even a stranger’s smile or a job done on time. Add your thoughts on why this could have happened to you.

This practice not only helps to remember and evaluate the positive moments of the past. It teaches you to notice and savor the positive aspects of the present moment, and later remember them in all colors.

Thinking about the sources of these good things, you can see a huge ecosystem of kindness and care around you. This is especially useful for those who believe that the world is hostile. This negative attitude brings a lot of inconvenience.

3. “Gratitude Bank”
If it is still difficult to perform regular practices, there is another way to feel the power of gratitude — an effective technique for time-limited people.

You will need:

a little time, a
glass jar,
sheets of paper,
scissors, a

Make a list of the facts of your life for which you can be grateful. Specific people, their actions, animals, material things, memorable moments, important events, realizations, your physical, as well as any other opportunities. 

Cut the sheets of paper into small parts, rewrite one thing from the list for each. Roll them up one by one, put them in a jar, cover with a lid, put them in a prominent place.

In difficult moments, pour fragrant tea, grab a jar of thanks, sit comfortably in a chair and read these scraps of paper on which all the precious gifts of your unique life are imprinted.

And it is better not to wait for hard times, but to do it at the behest of the soul.

Instead of an afterword

A brave person is not someone who has no fear, but someone who knows how to control it.

Also, a happy person is not someone who is doing well, but someone who, among the diversity of events, knows how to notice the positive and fixate, as well as find the good in any “bad”.

The power of gratitude and love helps to come to this state and gain a foothold in it — the most powerful point of growth for every human being.

Anxiety coping. 4 exercises that help

Anxiety, fear, irritation, depression live in the lumbosacral region. This area is associated with the passage of important energy channels and is responsible for life satisfaction. The Svadhisthana chakra or “pleasure center” is also located here.

All the suppressed emotions, childhood traumas, experiences accumulate in this zone and over the years excite anxiety in a person, lead to panic attacks, depressive thoughts and a bad mood.

Most often these are spontaneous “storms”, but sometimes a person experiences so much (even unconsciously) that he completely blocks this center.

This bundle of exercises strongly affects the work of the lumbar region, where negative emotions live. This is the first level of our unbalanced energy.

Therefore, it is worth practicing these exercises in this order:

1. Bending to one leg from a standing position


2. Tilt to two legs from a sitting position.

3. Tilt to one leg from a sitting position.

4. The half-bridge pose.

These exercises have a beneficial effect on the internal organs, normalizing their work as much as possible.

The digestive and excretory systems fully restore their functions. Qualitatively improve the work of the reproductive organs.

Strengthen the muscles of the legs and glutes. There is a rejuvenation of the spine. Working on your own body, certainly in addition to physical benefits, you will feel the psychotherapeutic effect. Anxiety and irritability will pass. You will have confidence in your own abilities.

Provides an excellent stretch for the muscles and fascia of your entire back body, from your heels to the back of your head. In general, many of you will also find the poses soothing to your nervous system and quieting for your mind and emotions.

The exception to this that some of you who experience intense stretch sensations in your back body in the pose #2 due to muscle tightness may feel agitated instead. Two of our variations, however, can help even some of you stiffer people find a more peaceful experience.

You need to hold each position according to your own comfort. The best retention is from 1 to 3 minutes.

Deep breathing and holding attention in the lower back area, when performing exercises, will contribute to high-quality practice and the disclosure of the energy center (chakra).

I prescribe this poses for:

  • Improving flexibility in the spine, hips, hamstrings and calves 
  • Stimulating your digestive system 
  • Soothing your nervous system 
  • Quieting your mind 
  • Managing stress 
  • Reducing anxiety 
  • Improving insomnia 


Two vulnerable areas can potentially be aggravated or injured in these poses: the lower back and the starting point of the hamstrings near your sitting bones. Therefore, if you have lower back disc problems, lower back pain, or a torn hamstring tendon, you should avoid these poses altogether.

Time management, how to keep up with everything?

Time management is a life strategy aimed at planning your goals and objectives so that you can effectively use your time, achieve results and at the same time stay in a healthy and calm state.

How do we plan our day to spend time productively?

In order to plan the day, month, year and your whole life as efficiently as possible, I recommend keeping a notebook in which you will write by hand.

I do not recommend using “time planners” apps, because all these applications and gadgets take up our energy and  time that they are supposedly designed to save.

So, when you are going to plan your time.

    • Write down all your tasks. In general, everything (this must be done once every six months or once every couple of months). Write down your plans for a month, a year, 2 years, 10 years. Analyze how many years you are able to plan (see) the future for. Please note that people who want to get something at the moment of the present and do not think about the consequences are not grown — up children.

    • Set your priorities. Select the most important tasks. Priorities for the day, for the week and for the month. What you want to do in a day, a week, a month. What is the expected result you want to see. It is important to learn how to focus and concentrate on the task. Without jumping from one to the other.
    • Break down large tasks into small ones. Segment large projects. If a number of small tasks are written in your plans, you will easily perform them. This, in turn, will inspire and motivate you.
    • Do not spray yourself. Always coordinate your goals with your global goal. Give other people opportunities to express themselves.
    • Delegate responsibilities. Do not be afraid to distribute responsibilities together with like-minded people. Create opportunities for the development of other people — that is, give other people the plans and opportunities that you wanted to implement yourself.
    • Remove all unnecessary items. If you are reading an article, then you are reading an article. If you are reading, then you are reading. This means that there is no phone next to you, you are not watching videos on YouTube at the same time. Be in the moment, let it become your practice.
    • Respect yourself. You need to learn to say NO. You don’t have to do anything at all that you are asked to do. Sometimes, by rejecting people, you give them the opportunity to express themselves and grow. Respect yourself and your time. Devote the earliest morning hours to the practice of self-knowledge, do not rush to work in the morning. Respect the time that you can spend with your family, do not neglect it.
    • Discipline yourself. Growth is where training and effort are applied. There are no cool ones — there are trained ones. Cultivate the will. For example, practicing yoga, because it is a universal tool in which you can become a little better every day.
    • Introduce useful habits. Try to perform some useful actions in the released 10-15 minutes. For example, while you are sitting at work, perform eye exercises for 10 minutes, perform an ear massage after another couple of hours, and perform a self-massage of the palms after another couple of hours. Small useful habits have a very strong impact on our lives. God is in the little things.
    • Get some rest. Once every six months or a year, arrange a retreat, visit places of power, go on yoga tours. Every day, do a light warm-up so that the body can rest. Massage your feet at night — this will help you get a better night’s sleep. Go to bed no later than 10 pm. Do not bring yourself to burnout. It is better every day for a little bit than once a week and at full.
    • Analyze. Practice analytical meditation. At the end of the day, sit with your back straight, calm down and analyze what happened during the day. What did you think was successful and effective, and what still needs to grow? Plan the next day.

Following these simple rules will make your life much more efficient. But that’s not all! If up to this point you have not lived such an intense life, put things off until tomorrow, sometimes you were lazy…

Then now there may be problems in the new prosperity mode for you. It is important not to overdo it. Let drawing up your action plan be your practice. This also means that you don’t need to be tied to this plan.

Having compiled a list of tasks, you send an intention to the universe, then you need to let go of these scenarios and allow the universe to implement everything in the best way.

Don’t depend on the plan, be flexible, and don’t be afraid to improvise during the day.

Difficulties in practicing meditation

The difficulties in practicing meditation happen to many beginners. This is absolutely normal, because you are trying to master a new skill for your body and mind, and it is always not easy.

A lot of people think that meditation is not for them. Therefore, there is a clear conviction in consciousness that everything that we have not explored is inaccessible to us.

But it is worth paying at least a little attention to this and understanding the issue and everything will immediately become available.

Moreover, meditation is something that is inherent in everyone and is natural.

Let’s look at the most common difficulties in practicing meditation.

    • “I don’t know where to start.”

Now there are various schools of meditation, teachers, with some it is possible to study personally. There are many good books and a huge number of articles, websites and applications. Just try to start somewhere.

    • “When I meditate, I fall asleep.”

Often our body perceives relaxation as a call to sleep. Drowsiness is a natural initial reaction of the body. Keep practicing and this complexity of meditation practice will gradually go away. As an option, you can always try another type of meditation.

    • “It hurts to sit for a long time.”

You don’t need to endure the pain. Any suffering will lead you to resistance. You can use pillows for meditation, or at first you can meditate on a soft surface( but always sitting), on a chair, for a short amount of time. Over time, the practice will deepen, the spirit will strengthen and the consciousness will know how to meditate. In order not to hurt your back and not to numb your legs, yoga provides a step for working with the body – this is hatha yoga.

    • “There are a lot of pictures, images, unpleasant experiences in meditation.”

This is another stage in the evolution of the meditator. When you first look into your subconscious, you may encounter accumulated painful experiences of the past, which pops up in different images and can cause different emotions. Treat it as a cleansing. Do not get attached and continue, this is a good sign if you can not hang on this stage.

    • “I don’t have time.”

Time for yoga appears if you do yoga. As soon as you give yourself a whole hour to practice, meditation, you may be surprised to notice that there is more time in your life. Yoga gives a slowing down of time and a conscious moment of now.

If your soul is interested in meditation, reads this article, then you are definitely ready and you have time for everything that you really want.

    • “Nothing is happening, I don’t see anything.”

This most often indicates stress, which could block certain nerve and energy centers responsible for visualization and emotionality. Perhaps there is a complete disbelief in oneself or in the spiritual world and this statement blocks the perception of another reality.

Asanas form the body for years, making it strong and hardy, breathing techniques strengthen health and energy in a few months, and meditations act instantly.

To achieve real meditation, calmness and goodness, it is enough to practice 2-4 times a week. Make sure of this for yourself by starting to practice regularly.

Attention is the key to success

Attention is the energy.

This is the most important and basic rule related to your energy. If you paid attention to the fact that everything is bad for you, it means that you have given your energy to make everything even worse in your life. You pay your attention to joyful events — you give your energy for joy, which means that there will be more and more joy in your life.

The mechanism of attention

Energy is nothing but the management and concentration of your attention. This rule means: where your attention is directed, your energy goes there. 

Where you direct your energy is where you want to be closer to. Or, where you direct your attention — with this you want to be closer.

Do you pay attention to gloomy people? So you want to be gloomy! You turn your attention to satisfaction — you want to be satisfied. It’s simple.

If you turn your attention to what you don’t want, that is, to your problems, you send more energy there, and the problems only grow. If you pay your attention to what you want, that’s what you attract into your life.

Do you know what you want?

The fact is that now most people do not know what they want at all. But they always know that they don’t want to. If you don’t know what you want, then how do you determine that something positive is happening to you? Whatever happens in your life — you don’t want this, but something else. And you don’t know what you want. If you don’t know what you want, whatever happens to you, whatever happens to you, it won’t satisfy you.

Therefore, it is very important to find out and determine for yourself what you want. And start paying more and more attention to this case. Thus, you will begin to send more and more of your energy there.

Until you have set a positive goal for yourself, the eternal struggle with problems will never stop! If you set a big goal that is positive in every sense, then daily problems will turn into small difficulties that are easily overcome, gaining invaluable experience.

You should control your thoughts so that there is no leakage of your energy and strength, and then we will be able to change our lives for the better and our desires will be fulfilled.

Exercise your attention

Our consciousness is both a mechanism of influence and a measuring device. But this is possible only because human consciousness can work in two different modes. And in order to avoid any questions – whether it was in fact, or it seemed to us — it is necessary to first learn to separate the two modes of consciousness.

When we model something with our consciousness, we work in the mode of a direct energy circle and at this time we do not perceive it. And when we have finished modeling — it is now necessary to switch to the reverse energy circle mode and then it will be possible to perceive and feel the result of the impact.

Almost everyone knows that when a person has something that hurts, they put their hand to this place. This place is ironed, rubbed, crumpled. Sometimes it is advised to stroke clockwise or vice versa. Since energy always circulates in our body in a forward or reverse circle, our hands are either sources or intakes of energy. Therefore, when we put our hand to the sore spot, we either add energy there or take it away from there. 

For example, with inflammation, an overabundance of energy is collected in the organ, and taking it from there, we will improve a person’s feelings. At the same time, the healer himself must turn the reverse circle and stroke the inflamed place counterclockwise. Loving mothers do this with their children completely subconsciously. Their subconscious, wanting to help the child, itself includes the necessary circulation of energy.

Human energy. Learning the basics

Human energy is a subtle substance, which in yoga is called with the Sanskrit word “prana”.

Prana permeates our entire body. According to such a yogic text as “Hatha Yoga Pradipika”, prana moves in our body through 72,000 channels. There are three main such channels: ida, pingala and sushumna. Depending on which channel the energy flows through, a person will manifest certain qualities. The flow of energy through one or another channel determines in which “mode” (the quality of material nature) a person will be.

Three channels of energy

If the energy flows through the right (solar) channel, such a person will be in the mode of passion. This is often manifested by chaotic active activity, which, as a rule, does not bring any objective benefit in the end, except for useless fuss.

If the energy flows through the left (lunar) channel, a person will be in the mode of ignorance. This is manifested by passivity, melancholy, depression, despondency, passive aggressiveness, and so on.

If the energy flows through the central channel, a person will be in the mode of goodness. Being in the mode of goodness is manifested by the presence of virtuous qualities and positive altruistic activities that bring objective benefit to others.

Energy system. Chakras

The interlacing of energy channels in the human body form the so-called “chakras”. There are different versions of how many chakras there are in the human body, but according to the most common classification there are seven of them. The chakras have the property of accumulating and expending energy. Depending on the level of their development, a person can spend energy through one or another chakra.

The higher the level of spiritual development, the higher the chakra a person uses most often. The three lower chakras are manifested by animal instincts and selfish motivations. If a person’s energy rises to the fourth chakra, and he manifests himself through this chakra, this is already a Person with a capital letter. He has altruism, compassion, seeks to benefit others. At this level, there is still ignorance, so a person’s actions may be inadequate, but the motive is almost always noble.

At the level of the fifth chakra, a person manifests himself more rationally and uses his capabilities more effectively. Among the disadvantages that manifest themselves at this level is a heightened sense of justice, the desire to “do good” to everyone, often against their will.

The sixth chakra is the chakra of creative people. It is important to understand that creativity can be different. If creativity is aimed at creation and carries a reasonable, kind, eternal, such creativity is almost always a sign of manifestation through the sixth chakra.

The seventh chakra is the highest point of perfection of a living being. At this level there are enlightened beings. This chakra has no measure in terms of describing its qualities.

Thus, the energy system of a person determines his motivations, mental tendencies and directions of development/degradation in almost everything. Deep knowledge about the structure of the energy system allows you to gradually take control of your energy and elevate your consciousness.

Human energy sources

The principles by which the human energy system functions are more or less clear. But where does this energy come from?

There is an opinion that each of us already has all the amount of energy that we are supposed to have for our entire life. Whether this number is the same for everyone or not is a moot point. Most likely, everything is conditioned by a person’s karma. That is, each of us comes into this life with the energy potential that was accumulated due to certain actions in past lives. And our task is only to correctly realize this potential. Firstly, you need to be able to open it, and secondly-to use it correctly.

You can imagine that we were born in this world, having a large bank account. And the first thing we need to do is to remember the code from our account, and the second is not to spend all the accumulated funds on entertainment and parties. And how to perform these two tasks is what yoga teaches.

Therefore, it is much more important not how much energy potential each of us has, but how we can properly dispose of it.

Human vital energy

All our actions are our energy. Everything we possess is a manifestation of our energy. For example, poverty and wealth are determined only by the level of human energy. Well, and his karma, of course, but these are interrelated concepts.

If a person purchases something expensive, he spends a huge amount of his energy. Or if just some benefits manifest themselves in a person’s life, it also wastes his energy. There are interesting statistics that people who won very large sums in the lottery or in the casino died within a year or the next few years.

Why is that? Because if a person wins a large sum, this, contrary to popular misconception, does not just “fall from the sky”. And in this way, his good karma manifests itself for a person, and a huge amount of his vital energy is spent.

Imagine that a person had some kind of reserve of vital energy, which was designed for 80 years of a more or less healthy happy life. And then all this stock falls out on him for the day. That is, all his vital energy, all his “fuel”, on which a person should have lived his 80 years, burns up in one day. And what is left is enough for several months, at best — several years. And then the energy is completely exhausted, and the person dies.

We live only because we have this vital energy. As soon as it ends, death occurs. And this is not necessarily death, it can be any illness.

How the energy is taken from a person

 In the modern world, a person is literally “bred” from birth to lose energy. Why is that? This happens for a number of reasons.

First, the most profitable business is done on vices and addictions. And what is addiction? This is the desire for a regular loss of energy through some kind of passion. And if a person is “hooked” on some kind of addiction — he becomes an ideal consumer.

That is why in the modern world, children from birth (sometimes even by the hands of their parents) are immediately hooked on the maximum number of passions: sweets, movies, computer games, and later — sex. All this is a huge energy cost, and it is not as harmless as it seems.

Today it is very difficult to find a teenager who would put some self-development above sensual pleasures. And the result is very sad — by the age of 25-30, we can see worn-out bodies with empty eyes and a complete lack of interest in life.

Depression has become a real pandemic of our society today. According to approximate statistics, almost every third person today suffers from some form of depression.

And what is depression? This is the most vivid manifestation of the lack of vital energy. When all the energy is spent on passion and entertainment, emptiness comes.

When there is a constant leakage of energy, a person simply does not have the opportunity to accumulate it in order to do something, hence laziness and apathy arise. Even regular coffee consumption or “moderate” alcohol consumption will constantly take away a person’s energy, depriving him of a full life and certain opportunities.

Human energy level

The level of energy can also be compared with the level of egoism.

On the first three chakras, egoism literally obscures the eyes and clouds the mind, forcing a person to chase only his own pleasures and personal gain. And only starting from the fourth chakra, egoism gradually comes to naught.

And the higher the energy level, the more altruistic a person becomes, which means that he is in greater harmony with the surrounding world. This is exactly the goal of increasing your energy level — to live a more harmonious life.

Spiritual Teacher: Who is this?

Spiritual teacher is an ocean of knowledge. In this ocean, one student chooses stones, and the other chooses pearls, and this choice depends on the student.

There are times when it seems that to solve the current situation and reach a new standard of living, you need a person who will say the most important thing, guide and help you overcome difficulties.

There is a well-known wisdom: “The student is ready – the Teacher is also ready.”

When you are ready for knowledge, you will find a person and after talking with him, you will understand that he is your guru. He does not hide his knowledge, shares it openly and his goal is to get you back on the right path.

It should be a bright person. But this also imposes obligations on the student. Deep respect and following the instructions.

It happens that a student eventually begins to criticize his Teacher.  He is striving for a new stage. But disrespectful attitude to him, criticism will lead to very serious consequences. You should always remember this.

Are we Teachers aswell ? 

We have been in the role of a guru more than once, for sure. 

One way or another, by our actions and words, we show the way to those who are close to us. And there is one rule – if the person to whom you have shown the way has reached heights in the spiritual sphere, then you also rise with him, even if you have not yet reached perfection.

All these tips and instructions that we receive from  the guru help us in our spiritual sphere. Be attentive and vigilant – hear them!

The guru of Alexander I of Macedon

Alexander the Great was always respectful to his Teachers. During a trip to India, he met Chanakya Pandit. He talked to Alexander for several days not as an invader, but as a person carrying a deep emotional trauma – this was the spiritual and moral culture of the Teacher.

The young Macedonian king was an open book for him. He told him-you don’t want to become a conqueror, you want to avenge your father. He also said that a mentor who directs to death because of ambitious motives cannot say about himself: “I am a Spiritual Teacher.”

And at that time Alexander had none other than Aristotle himself. He longed to perpetuate himself by becoming the mentor of the great conqueror. You will not be able to free the peoples from slavery, Chanakya also said, because the liberated ones will have the consciousness of slaves. Better preach and build schools. He also informed him that the king would die young. This meeting had a deep influence on Macedonian King.

Who was Chanakya Pandit for Alexander? Of course, a Spiritual Teacher-a manifestation of the Almighty on the path of this extraordinary person in history.

We are all are in the eternal flow of learning. Hear and recognize all your Teachers! Become them yourself. Sincere love and compassion for people will give you the right words.

Spiritual Teacher. How to find your guru

Spiritual teacher is a guide on the path of self-knowledge.

And the question of finding a teacher in many traditions is extremely important. Is the question of finding a guru relevant in the modern world? Is it possible to develop independently, without a spiritual teacher? What criteria should be used to assess his competence? What difficulties can arise in the search for a spiritual teacher? And how, in fact, to find it?

When making a decision, be guided by three principles of sanity — personal experience, information and the opinion of a competent person. Become your own teacher. Interact with like-minded people.

Five types of spiritual teachers

From the point of view of yoga, there are five types of gurus.

The first is our own mind.

The mind is the only thing that distinguishes a person from an animal. It is our mind that allows us not to act under the influence of instincts, but to make decisions based on a rational view of things.

Our second spiritual teacher is conscience.

You can often hear the expression “live according to your conscience”.

The third teacher can be called our inner voice.

What should be understood by this concept? According to the ancient scriptures, there is a particle of universal intelligence in the heart of every living being. It is not so easy to hear this inner voice, and sometimes this opportunity is found only after years of moving along the path of spiritual development. But it is important to understand that all the knowledge and all the best and purest qualities are already inside us.

Our fourth teacher is all the people around us.

Everyone who surrounds us is somehow our teachers. And even if we are surrounded by people who are far from perfect, this does not mean that they cannot be our teachers. A person does not need to accumulate all the experience in order to understand which paths are false and which are true.

Sometimes we can see how anger, jealousy, envy, greed, and so on push people to crazy actions, the consequences of which can be very deplorable. And this is what allows us to understand that such behavior is destructive.

The fifth kind of guru is a teacher in the direct sense of the word.

That is, a person who takes responsibility for his student, who shares the knowledge and experience.

The principle of sanity

Despite the difficulties in finding a teacher, progress on the path of spiritual development is hardly possible without interaction with more competent people in this matter. Especially at the beginning of the journey, a person will most likely need to take an example from someone. And how not to make a mistake in this choice?

First of all, you should look at the fact that the words of this or that person, who can be an example for others, do not diverge from the actions.

In general, there are three principles of sanity. When we come across an idea or concept, we should check it: how much it is in tune with our personal experience, with what is written in books, and with the opinion of a competent person.

And only if all three principles coincide, such a concept can be considered adequate.

Buddha Shakyamuni  urged his disciples not to blindly believe even him. He said: “Do not accept my teaching just out of respect for me, check everything on personal experience.” To the questions of his students about finding a teacher, he said: “Be your own guide.”

Tension in the body: yoga as the art of relaxation

Tension can be a big obstacle to happiness and self-realization. Often we put a lot of effort to achieve a particular goal, but all the time we feel that despite all our efforts, we are missing something.

In our quest to be successful, we set ourselves many goals. However, not only the result is the criterion of success, but also the way of their implementation. Of course, purposefulness is a wonderful and necessary quality of a person. However, our mind’s preoccupation with a materialistic goal often ignores the needs of our body and spirit.

For a happy life, it is very important that we cultivate a culture of attentive treatment of ourselves and others. We need to notice first signs of tension and be able to cope with them in a healthy way. To do this, you first need to understand the sources of tension.

Causes of tension and stress

1. Inadequate perception of the world

Our way of thinking is not in harmony with our external environment. The lack of flexible thinking causes a conflict between the desired life and the present reality. This causes dissatisfaction and tension in the mind and body.

2. Negative emotions

Fear, hatred, dislike, jealousy, and the like. They accumulate from childhood and have a negative impact in everyday life (fear of the dark, inferiority complex, etc.).

If we perceive unpleasant situations with an internal protest and a negative emotion, a conflict arises in our mind. Our nervous system reacts to this with increased muscle tension, as if preparing to take action to eliminate this conflict. As a result, all internal organs also work more intensively.

This leads to a constant waste of our vital energy and an excessive release of adrenaline into the blood. If a person stays in this state for a long time, it can lead to diseases of the internal organs and a weakening of the immune system.

Therefore, as soon as we notice negative behavioral tendencies behind us, we should think about how to change this state. How to replace tension with relaxation?

Relaxation is the release of tension in the mind and body

To achieve deep relaxation and complete recuperation, you need to spend enough time and have the right approach.

Unfortunately, many people get up in the morning still tired and sullen. Because during the night, their minds could not relax and replayed the day’s twists and turns again. In this case, the person in the dream turns, his muscles twitch. As a result, even a long night’s sleep does not help to restore strength, and a person begins a new day with tension.

If this continues, it will develop into chronic fatigue. It is extremely important to notice this and learn to relax your body and mind. After all, a person with a calm mind and a cheerful body looks at all life situations in a completely different way and reacts to them more calmly and carefully. As a result, the effectiveness of the life lived and satisfaction increases.

A person who can fully relax and recover is capable of high concentration and achieving the goal at the right time.

Yoga as the art of relaxation

There are many methods and techniques of relaxation. Yoga has a complex approach, favorably affecting the body and mind. Yoga methods have been tested for centuries and are successfully used in everyday life by people of different countries, genders, ages and faiths. They are simple and effective. However, this can only be understood by experiencing them firsthand.

In order for your yoga practice to be effective, it is important to understand the mechanisms of their impact on the body and mind. Awareness of the biomechanics of yoga practices will bring maximum benefit from their implementation.

Principles of relaxation techniques

    1. We consciously stop thinking about accomplished deeds and problems.
      It is necessary to understand that as the necessary information accumulates, the mind itself will give out a solution to the problem that concerns us. This understanding will help you “let go” of many disturbing questions.
    2. We distract the mind from emotionally filled thoughts to neutral thoughts, such as awareness of breathing, body parts, and so on.
    3. We lie still in Shavasana and mentally relax each part of the body, aware of the sensations experienced in each of them. We observe our breathing. We do not pay attention to the thoughts that appear. In this way, our endless cycle of thinking is suspended and the mind relaxes.

Purposeful tension relief of the muscles

Purposeful relaxation of the muscles allows our nervous system to rest. As a result, muscle tone and the work of the endocrine system are normalized. Stress and fear go away.

The more we relax our muscles and remain motionless, the less we become aware of the body. It is as if the consciousness is disconnected from the body. This feeling gives the whole body a sense of lightness and joy. In the deeper stages of relaxation, the cells of the entire body get relaxed and regain strength.

All yoga practices are aimed at increasing our awareness, relaxation and control over the mind. Having experience in one area, we are able to use it in other areas of life. So we can use the skill of relaxation and mind control in yoga practices in our daily lives. In this way, yoga can improve the quality of our lives.

In everyday life, gradually replace negative reactions with neutral, calm and creative ones. It should be understood that it is impossible to replace all the undesirable qualities at once. Do not get upset and do not engage in self-flagellation. Stable practice and patience will definitely contribute to continuous favorable development.