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Many of you have probably heard about the power of meditation and mindfulness. Cleansing your body is a great thing to do. Still, you also need to cleanse your mind in order to regain your inner balance and peace. To assist you with that, we have gathered some of the most effective cleansing and meditation exercises to reduce anxiety, stress, and in some cases, depression.

#1. Mindful Breathing

Our first pick is the mindful breathing. You can do this from either a standing or a sitting position. However, we recommend doing it while sitting down, feeling relaxed and comfortable. Then, all you have to do is to sit still and focus on your breath. Don’t worry if you cannot do it for more than 20 seconds at first. You will get better as long as you practice.

Breathe in and out in a slow manner. Always inhale through your nose and exhale through the mouth. Pay attention to how the air enters your body and feel its trajectory until it reaches the abdomen. Unfortunately, most people breathe superficially, not inhaling all the way to their belly.

#2. Walking Meditation

This is also called an active meditation technique. It works miracles for stressed-out people. If you cannot take a brief vacation or go on a mountain getaway, you can always walk in the nearest park.

Clear your mind of negative thoughts and feel your entire body. Focus on the way your toes touch the ground. Don’t let your mind wander. Observe everything, from the way your body reacts to the movement of the tree leaves and the sound of birdsong.

The following video demonstrates a simple walking exercise that will help you relax your mind and body.

#3. Gratitude Exercises

What is the first thing you think about when you wake up in the morning? If it is something negative such as “ah, just another stressful workday”, you should try this meditation exercise. It only takes a couple of minutes but it will make you feel refreshed and energetic.

Start by closing your eyes. Imagine different people, family, relatives, friends, appearing in front of you, one by one. Picture what you would say to them to show your appreciation and gratitude. These are simple notes of thankfulness. This is a good way to kick-start your day by practicing this silent gratitude exercise.

#4. Mindful Immersion

This meditation’s purpose is to improve your mood by cultivating contentment in the present moment. Instead of being anxious when trying to finish a chore, you should shift the way you perceive a certain thing. For example, when you clean the house, try to focus on every detail you encounter.

By doing this, you will change your daily routine and live it like never before. Sweep the floor and become one with the broom. Sense your every muscle; the way it creates energy for your body. You can even get creative and find new ways to complete familiar or boring routine tasks.

Putting It All Together

Stress and anxiety have become a normal part of our daily life. Luckily, there are ways to relieve them. The above-presented cleansing and meditation exercises are among the most efficient methods to lower stress and even depression. Try them now and you will soon start to see their powerful effect.

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Tree Pose is primarily a balancing pose and secondly a hip-opener pose. Tree Pose taps into your natural grounding and creative abilities as half of your muscles and energy goes downward, allowing the other top half to rise even higher like the wise and resilient trees we see everyday.


Trees sway and bend in the wind, but their roots keep them from tipping over. We aim for the same stability and flexibility in performing this pose and reflecting on this aspect in our lives.

Tree Pose is a common pose found in yoga class, which targets your balance, flexibility, helps you center, and strengthens your ankles, calves, thighs, and spine. It can also help relieve sciatica and reduce flat feet.

To start, come to Mountain Pose, Tadasana:

Apply Tadasana’s Guidelines to the Standing Foot

Lift and spread your toes and the ball of your standing foot, with your weight balanced evenly on the foot.

Engage your thigh muscles and lift the kneecaps.

Strengthen the foot’s inner arch by lifting the inner ankles

Imagine a line of energy shooting up you spine, neck, head and out through the crown of the head.

Lengthen your tailbone to the floor

lift the pubic bone and pelvic floor to gain stability in the pose

Getting into Tree Pose

1.Pick a point to look at for balance, as you reach down, bend your right knee and grab your ankle.

2. Bring the ankle up to your inner thigh, making sure to not place the foot on knee area. Then, place the foot against your inner thigh.

3.Maintaing your single-pointed gaze, release the hands, lengthen torso and place hands straight out to the side or in a specific mudra, hand position.

4. Widen the shoulder blades while keeping ribs closed. Widen your collarbones

5. Stay in tree pose for 1-3 minutes. Repeat on the other side.

Here are five ways to perform tree pose to challenge your balance, add spiritual and devotional meaning, and to customize to your daily intention. Tree Pose in Sanskrit is Vrksasana, which literally means tree (vrks), and pose (asana).

1. Anjali Mudra: Press the palms of the hands together at the front of your chest to tune into your heart center, the seat of greater understanding. Breathe deep and slow. Reflect on your heart’s wisdom in this pose and notice anything that comes to your attention.

2.Gyan Mudra: Spread arms slowly to your sides, parallel to the floor. Connect the tips of your thumb to the tip of your index fingers. This mudra aids to gain and retain knowledge, increases concentration, and relieves headache, anger, hypertension, and insomnia.

3. Half Lotus Tree Pose: To maintain and increase hip joint flexibility, place your bent leg’s foot on top of the standing leg’s thigh. Maintain gazing at a single point and place hands on hips or in prayer pose.

4. Mudra Variation: This pose improves concentration and balance. It also engages both sides of your brain to aid you in solving problems. It builds confidence and a spiritual connection. Imagine a line of energy going from the earth’s core up your body and into the cosmos!

5. Paschim Namaskarasana (Reverse Prayer Pose): Awaken your upper body, spine, energy system, heart-center and build concentration with this tricky mudra. It also helps you open your lungs, breathe deeper and stretch your wrist flexors too!

Be gentle with your wrists, elbows and knees in these poses and ease off if you feel any sharp pain.

Enjoy these Tree Pose variations!