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Yoga, Meditation, Healthy Recipes & Natural Lifestyle Tips

Meditation Made Easy

There is increasing worldwide interest in meditation as people’s lives in modern society get faster paced and more stressful. This is a welcome trend because ultimately the peace and joy that we seek can only be found within the core of our being, and cannot be found in the fleeting and temporary nature of our material surroundings and activities.The journey into the core of our beings can be made through meditation. recently carried a helpful article entitled “Five Simple Tips to Make Meditation a Daily Habit"

Their advice entailed:
•    Start small
•    Practice at the same time every day
•    Create a dedicated meditation sanctuary
•    Celebrate your journey
•    Make it enjoyable

Yoga wisdom shines important light on the process of meditation and I would like to share some of this wisdom with you. Firstly, yoga meditation means to have one’s heart and mind focused one-pointedly upon the Supreme Soul, our Supreme Friend, Bhagavan. This will bring you to the point of actually experiencing the loving union (“yoga”) between the individual atma (“you”) and the Supreme Atma (“Bhagavan”).

Yoga Sound Meditation is the easiest method to achieve this condition of dhyana or meditation.
Start Small
Start with a manageable amount of daily time commitment, so you are not overwhelmed at the beginning. 10 minutes in the morning and ten minutes in the evening is a good starting point, and increase gradually from there at a pace that works for you.

Practice at the Same Time Every Day
It is certainly helpful to set aside specific times of the day to meditate. For thousands of years yogis have recommended sunrise and sunset as especially conducive times for meditation. But there are no hard and fast rules on this, so you can actually meditate at any time of the day or night.

Create a Dedicated Yoga & Meditation Sanctuary
While finding a peaceful and quiet environment to meditate with minimal distractions is always desirable, it is not a requirement. Everyone has different circumstances in life and finding the perfect spot to mediate may be difficult for many people.You can actually practice Yoga Sound Meditation anywhere, including while you are stuck in traffic or waiting in a grocery store line.

Celebrate Your Journey
Yoga Sound Meditation is a gradual process, a lifelong journey. Just as the sweetness of a ripe mango can only be experienced if you taste it, if you want to experience the sweet and lasting benefits of Yoga Sound Meditation, the only way is to practice it. Unlike a mango though, the sweetness of meditation increases over time, so this is the aspect of the journey that we can celebrate.

Make It Enjoyable
The most important thing to know about Yoga Sound Meditation is that it is the most natural and effortless activity that you can engage in.The peace and the joy that we all crave is right there in the sound vibration itself and all you have to do is come into the aural association of this spiritual sound. The enjoyment is right there.

If this meditation is practiced regularly, the wonderful benefits of Yoga Sound Meditation will manifest in your life over time.To get you started, here is an easy meditation technique that you can practice with me right now

I have also recently released an Easy Meditation for Everyone Kit that is designed to make your learning and practice of meditation very easy and enjoyable.

I send my best wishes to you for a successful journey into the wonderful world of meditation.
- Wai Lana


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Wai Lana Yoga - Heartfulness for Deeper Sleep

I was recently reading an article “A Meditation Teacher's 3 Tips for Deeper Sleep in Just 7 Minutes” in which the writer describes his experience with heartfulness together with some tips from his teacher for a deeper sleep.

After reading the article, it prompted me to share with you some of yoga’s secrets to a good night’s sleep. In addition to helping calm the mind and relax the body through heartfulness and many other pre-meditation techniques, yoga takes you to a deeper level of relaxation and meditation—one that will help get to the root of your sleep problems and more!

Since time immemorial, yogis have practiced a technique known as yoga nidra.This ancient yoga technique is very effective in relieving the physical and mental stress that is often the cause of poor sleep. We offer a unique version of this ancient yoga relaxation technique by combining it with Yoga Sound Meditation to make it even more effective in helping overcome insomnia and disturbed sleep.

Over the years, we have heard from so many people who have found relief from insomnia in this practice. One lady told us that her friend’s mother-in-law, who suffered insomnia for more than ten years, fell asleep the first time she heard our guided Yoga Relaxation & Meditation CD. This technique is very easy to practice. First you will be guided to consciously relax each part of your body, one at a time. This will help soothe the nerves and release stored tension and stress from each part of the body. Then, in a deeply relaxed condition, you can rest your mind and heart in the Yoga Sound Meditation that follows.

Yoga Sound Meditation is the ultimate panacea for stress and anxiety. According to the ADAA, stress and anxiety may cause sleeping problems or exacerbate existing problems. Anxiety is a lot deeper than stress. At the root of anxiety is an inner spiritual emptiness that can only be fulfilled with spiritual food.

As we describe in more detail in our recent Asana Journal article, it is explained in the yoga texts that our true identity is spiritual, not material. We are not our physical bodies, but rather we are the atma, or spirit soul temporarily residing in the material body. Just as we need material food to sustain our body, we (the spiritual living being) require spiritual food.

So what is that spiritual food? Let me read an excerpt from our upcoming book that answers this question in a nutshell:

What is it that can actually bring me the spiritual peace and happiness that I need? Yoga Sound Meditation. This is the conclusion of yoga scriptures and the most enlightened yoga spiritual masters. They have concluded that in order for us to experience inner peace, freedom from fear and anxiety, and deep happiness, we need to cultivate perfect wisdom and pure love. And the means for us to do this is the practice of Yoga Sound Meditation. Indeed, they have concluded that Yoga Sound Meditation is the means to cultivate such perfect wisdom and pure love. The transcendental sound, which is at the heart of Yoga Sound Meditation, is in fact the sound incarnation of perfect wisdom and pure love … it is actually the food which our hearts long for.

In the article on heartfulness I referred to earlier, the writer describes meditation as “imagining there is a light filling your heart and expanding and focusing on the lightness of your heart”. Techniques such as these are described as pre-meditation techniques because they help calm our minds and prepare them for actual meditation. Pre-meditation techniques such as heartfulness may offer temporary relief from stress, but without the power of spiritually potent yoga sound vibrations, such techniques cannot dissolve deep-rooted anxiety. Simply by adding the transcendental sound to such practices, however, they become surcharged with spiritual potency.                                                                                

So regardless of your choice of premeditation or relaxation techniques, I highly recommend you enhance it with Yoga Sound Meditation for an even deeper sleep. You can learn how to practice Yoga Sound Meditation here. We have also recently released an easy meditation kit that is designed to make your learning and practice of meditation very easy and enjoyable. You can practice Yoga Sound Meditation any time during the day. Most people also find it very helpful to relax and just listen to and immerse their mind and heart in the soothing transcendental sounds on our Yoga Sound Meditation CDs for 30-60 minutes before going to bed.

In addition to getting a better night’s sleep, you’ll find many aspects of your life are improved by this simple yet wonderful practice.

With that, I wish you a good night’s sleep!

Wai Lana

Competitive Nature and Yoga

We often hear new yoga asana practitioners sharing their experiences of going to a yoga studio and feeling discouraged or a bit embarrassed as they watch others arch high into a graceful backbend or achieve beautiful form in a pose. These newbies sometimes feel they are the odd one out, and they become disheartened because they are unable to do the poses with such ease and grace.  Does this mean yoga is not for them? Isn’t it helpful to compare ourselves with others to help us be motivated to do better? In other words, is yoga meant to be competitive?

To find the answers to these questions, we asked renowned yoga icon Wai Lana about what is the real meaning of yoga.

Q:  What is yoga?

A: While some people think of yoga simply as physical exercise, it is actually a complete, holistic system for overall health and well-being. This yoga system has been practiced for thousands of years and includes everything from physical postures (asanas), personal hygiene, and a healthy diet to premeditation, breathing, and relaxation techniques. The most advanced forms of meditation and self-realization are also a part of yoga. Many thousands of years ago, yoga asanas were scientifically developed to keep the body in a healthy, balanced state—one conducive to inner peace, creativity, and meditation.

Q: What do you have to say about yoga practitioners comparing themselves with other students?

A: In many yoga asana classes, it is very common for students to look at the person beside them to see how far the other is twisting and bending. They think, “Oh that person twisted 10 inches. I only twisted 2 inches.” Classes like this are always full of tension and may even result in injuries because of the competitive atmosphere. One of the objectives of yoga asanas is to relieve you of tension and heal your body of minor ailments, not worsen your stress and cause you injury.


Q: Is yoga competitive?

A: Yoga is simultaneously noncompetitive and competitive. While practicing yoga you should never compete with another person. You should not judge yourself by how far another person is stretching or how long he or she holds the pose and so on. I know some people who use their ability at yoga asanas to impress others. They become yogi show offs and there are people who look at them and say "Geez, I wish I could be as good as they are." It reminds me of what my spiritual teacher once said, "Monkeys are more agile and flexible than even the best hatha yogis, but their consciousness is far from the yoga consciousness." So to be a successful practitioner of yoga you must transcend that kind of competitiveness in your practice.

Q: So how do we improve in practicing asanas if we are not competitive?

A: Yoga practice does involve a type of competition, but you are not competing against another person, rather you are competing against your own physical and mental obstacles. On the physical level, you compete against laziness, inertia, tightness and so on. Mentally, you may compete against impatience, lack of confidence, or procrastination. So forget about competing with anyone else.  You will do far better at yoga if you learn to compete against and beat your own personal obstacles.

Q: What do you have to say about the yogi show-offs?

A: This desire for recognition reveals an agitated mind and a sense of false pride—not the signs of a real yogi. True yogis are humble. They may not be doing extreme backbends or advanced balancing poses; in fact, they may not be practicing asanas at all. But because they have achieved inner peace and calm through meditation, they have attained yoga’s higher goal.

Q: Regarding this competitive nature, do you have any words for young practitioners?

A: Asanas should not be practiced in the spirit of competition nor should they be performed for the entertainment of others. They should be practiced only for our own well-being. This is especially important to remember when doing more advanced asana routines. Stay in tune with your body and progress step by step, allowing your body time to adjust to its expanding limitations. I always reiterate to all my students that doing yoga asanas is not a competition. You simply need to go as far as your body can go, according to its own condition. This means you need to feel and listen to your body. In this way, you will be careful and sensitive and you will not push yourself beyond your limits. Do not worry if you can’t twist as far as the other person or if you can’t stand on your head like the person beside you. It is irrelevant. A broom stands on its head!


Juice of the Week: Nature’s Bounty

Providing an abundance of essential minerals that have been absorbed directly from the earth, this tasty root juice has for years been a popular source of strength and stamina in my family.


Add a small clove of garlic or a dash of cayenne pepper.


This juice strengthens your blood and circulation. It also cleanses your liver, kidneys, and digestive tract, helping prevent toxicity and disease, especially cancer. Carrots and parsnips help preserve your eyesight and reduce acid conditions like acne and arthritis. Root vegetables are by nature cleansing, ground foods.

Simple & Delicious Cauliflower Tomato Soup

From Wai Lana’s Favorite Soups: Cauliflower Tomato Soup with Fresh Paneer

Making paneer, or fresh cheese, is a ritual I’ve grown to love. It’s both relaxing and rewarding to stir the milk and watch the curd magically separate from the whey. When you taste it pan-fried to perfection and added to this sumptuous curried cauliflower soup, you’ll definitely agree it’s worth a little patience! This soup itself is very straightforward and simple to make. It goes well with basmati rice and samosas or pakoras.

Juice of the Week: Sweet Clover

This zesty combination provides a burst of sprout energy, including a wealth of protein, vitamins, and iron. It also guards against cancer, tumors, and heart disease and helps purify your blood.


For extra energy and health protection, add an ounce of aloe vera juice and/or a teaspoon of green grass powder.


Rich in chlorophyll, sulfur, protein, vitamins, minerals, enzymes, and plant-based estrogen, this juice is a superb source of nutrition. It helps lower cholesterol, relieve sore throats, and beautify your skin. Thanks to spicy clover and arugula, it can also stimulate your metabolism, improve circulation, and detoxify your blood and tissues.

Juice of the Week: Carrot Cake Cooler

Energizing, refreshing, and bursting with nutrients, this delightful drink tastes just like carrot cake – without all the fat or calories. If you miss the icing on the cake, simply add a swirl of creamy vanilla soy milk.


Make this recipe a smoothie by adding a frozen banana, 1/2 cup milk, and a scoop of protein powder.


This juice provides an abundance of enzymes and digestive spices, making it a boon for your digestive system. If taken regularly, these spices keep your digestive fire strong and improve nutrient absorption. Beneficial to your throat and lungs, this hearty, nourishing juice can also be lightly heated.


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