7 Day Meditation and Culture Tour in Kathmandu, Nepal

Goniyore Yog ashram Nepal's professional yoga team offers effective yoga meditation and Ayurvedic massage with tour.

To begin meditating, find a place where you can sit comfortably and quietly. Then close your eyes and do nothing for a minute or so. Thoughts may come during that time; continue saying your mantra quietly for more than 15 minutes. Morning and evening, do continue, then you feel dreams come true.

Sit quietly, close your eyes, and do nothing for a minute or so. Thoughts will come, and that is okay. It is natural to have thoughts during meditation. After a minute or so, in the same natural way that thoughts come, and without moving your tongue or lips, quietly start saying your mantra.

Slowly repeat your mantra until you are done meditating. When thoughts come, gently return to saying your mantra. When you finish meditating, lie down and rest for 4-5 minutes. These, in turn, produce incessant thoughts and emotions leading to psychological disorders like stress or anxiety, depression, and somatic diseases like high blood pressure, heart disease, and more.

Value and benefits of good health

• Pure water

Pure water is another source of good health. Much of the disease is caused by the use of impure water. People in the villages bathe often and wash clothing and livestock in tanks. If this water is used for consumption, it can lead to disastrous diseases. To make the water pure, it must be boiled so that it does no harm.

• Balanced and nutritious food

Cleanliness is close to piety. Healthy food keeps your health good. Some of the food you eat serves as a fire to keep the body warm; another part forms the flesh to give you strength. Pure milk is the most nutritious food. Vegetables and many other things that you generally take are nutritious foods.

• Cleanliness

Cleanliness is necessary for good health. Daily bath keeps your body clean. You should keep your clothes, bedding, food, utensils, and everything else clean and clean. No dirt should be allowed to gather near your homes. You should also keep your teeth and nails clean.

• Eye care

You should take good care of your eyes. Insufficient light and too much light are harmful to your eyes. The eyes become tired by the study and need rest. Bathing your eyes with cold water at night is a good hygiene habit.

Why do you need yoga and meditation?

Everybody wants to have a healthy life, but modern life is so stressful, crossing the border of life of stress, and changing into depression and anxiety. In such a situation, everybody needs yogic retreat packages to manage these critical issues. This life is a beautiful creation of nature, a gift of supreme power. Once you get it, you should use the codes and conduct of nature.

Sample schedule

Day 1

Pick up and transfer to hotel. The same day, introduction with Instructors - discussing about the entire trip if time applicable, one hour meditation. Dinner and overnight.

Day 2

• 06:00 – Wake up
• 07:00 – Pranayama (Bidduut Pranayama, Kapalabhati, Anulom Vilom, Agnisar, Bhramari, Om Chanting Mantra)
• 08:00 – Asana Practice (Postures, Surya Namaskar, Hridaya Asana)
• 08:30 – Kaya Mudras (Advanced Pranayama techniques: Sambhavi, Nasikagra, Khechari, Kaki, Vuchangani, Vucheri, Akashi, Prana, Viparitkarani, Pashini, Tadagi, Maha, Mahabheda, Ashwini mudras)
• 09:00 – Yoga Nidra with Cosmic Sound Therapy
• 09:30 – Rest and Shower
• 09:00 – Breakfast (Local organic Nepali food: chapati (2–4 pcs), beans curry, seasonal fruits, cow milk, juice)
• 11:00 – Drive to Swayambhunath Stupa (Monkey Temple, UNESCO Site), visit nearby monastery,
• 15:00 – Drive back to Hotel Rest
• 16:00 – Soul meditation: A powerful practice for self-realization, consciousness, and stress release
• 19:00 – Dinner and self-study

Day 3

• 06:00 – Wake up
• 07:00 – Pranayama (Bidduut Pranayama, Kapalabhati, Anulom Vilom, Agnisar, Bhramari, Om Chanting Mantra)
• 08:00 – Asana Practice (Postures, Surya Namaskar, Hridaya Asana)
• 08:30 – Kaya Mudras (Advanced Pranayama techniques: Sambhavi, Nasikagra, Khechari, Kaki, Vuchangani, Vucheri, Akashi, Prana, Viparitkarani, Pashini, Tadagi, Maha, Mahabheda, Ashwini mudras)
• 09:00 – Yoga Nidra with Cosmic Sound Therapy
• 09:30 – Rest and Shower
• 09:00 – Breakfast (Local organic Nepali food: chapati (2–4 pcs), beans curry, seasonal fruits, cow milk, juice)
• 11:00 – Drive to Pashupatinath and Boudhanath
• 15:00 – Drive back to Hotel Rest
• 16:00 – Soul meditation: A powerful practice for self-realization, consciousness, and stress release
• 10:00 – Dinner and self-study

Day 4

• 06:00 – Wake up
• 07:00 – Pranayama (Bidduut Pranayama, Kapalabhati, Anulom Vilom, Agnisar, Bhramari, Om Chanting Mantra)
• 08:00 – Asana Practice (Postures, Surya Namaskar, Hridaya Asana)
• 08:30 – Kaya Mudras (Advanced Pranayama techniques: Sambhavi, Nasikagra, Khechari, Kaki, Vuchangani, Vucheri, Akashi, Prana, Viparitkarani, Pashini, Tadagi, Maha, Mahabheda, Ashwini mudras)
• 09:00 – Yoga Nidra with Cosmic Sound Therapy
• 09:30 – Rest and Shower
• 09:00 – Breakfast (Local organic Nepali food: chapati (2–4 pcs), beans curry, seasonal fruits, cow milk, juice)
• 11:00 – Patan Durbar Squire
• 15:00 – Drive back to Hotel Rest
• 16:00 – Soul meditation: A powerful practice for self-realization, consciousness, and stress release
• 19:00 – Dinner and self-study

Day 5

• 06:00 – Wake up
• 07:00 – Pranayama (Bidduut Pranayama, Kapalabhati, Anulom Vilom, Agnisar, Bhramari, Om Chanting Mantra)
• 08:00 – Asana Practice (Postures, Surya Namaskar, Hridaya Asana)
• 08:30 – Kaya Mudras (Advanced Pranayama techniques: Sambhavi, Nasikagra, Khechari, Kaki, Vuchangani, Vucheri, Akashi, Prana, Viparitkarani, Pashini, Tadagi, Maha, Mahabheda, Ashwini mudras)
• 09:00 – Yoga Nidra with Cosmic Sound Therapy
• 09:30 – Rest and Shower
• 09:00 – Breakfast (Local organic Nepali food: chapati (2–4 pcs), beans curry, seasonal fruits, cow milk, juice)
• 11:00 – walk Around Thamel and visit to Osho Tapoban
• 15:00 – Drive back to Hotel Rest
• 16:00 – Soul meditation: A powerful practice for self-realization, consciousness, and stress release
• 19:00 – Dinner and self-study

Day 6

• 06:00 – Wake up
• 07:00 – Pranayama (Bidduut Pranayama, Kapalabhati, Anulom Vilom, Agnisar, Bhramari, Om Chanting Mantra)
• 08:00 – Asana Practice (Postures, Surya Namaskar, Hridaya Asana)
• 08:30 – Kaya Mudras (Advanced Pranayama techniques: Sambhavi, Nasikagra, Khechari, Kaki, Vuchangani, Vucheri, Akashi, Prana, Viparitkarani, Pashini, Tadagi, Maha, Mahabheda, Ashwini mudras)
• 09:00 – Yoga Nidra with Cosmic Sound Therapy
• 09:30 – Rest and Shower
• 09:00 – Breakfast (Local organic Nepali food: chapati (2–4 pcs), beans curry, seasonal fruits, cow milk, juice)
• 11:00 – Singing bowl Healing
• 15:00 – Drive back to Hotel Rest
• 16:00 – Ayurvedic massage
• 19:00 – Dinner and self-study

Day 7

Till 09:00 Posture Ramayana Meditation and 10:00 breakfast and finish the course. Drop to the airport or also extend your journey.

What you will learn:

Warm up your body Surya Namaskar (sun salutation) - Stretching body and various posture

Pranayama is a core yogic practice that involves the regulation and control of breath. It originates from the Sanskrit words.

Prana - Life force or vital energy

Ayama - Extension, expansion or control

So, Pranayama means expanding or controlling the life. It is considered a bridge between physical body and the mind - (mental and spiritual) and is one of the eight limbs of Ashtanga yoga as outlined by Patangali yoga sutra.

Benefits of pranayama

• Improve lung capacity and respiratory health
• Balance the Nervous system ( Reduce street, anxiety)
• Purifies nadis ( energy channels )
• Enhance concentration and clarity
• Balance seven chakra of human body
• Boosts immune function
• Supports emotional and mental stability
• Prepare the mind for meditation.

Types of Pranayama

• Nadi Sodhana (alternate nostril breathing) - Cleanses nadis - energy channels (balance the left and right brain), calms the mind, relieves stress and anxiety.
• Anulom Vilom - Inhale breath through one nostril exhale through the other. Balances energy and reduces mental tension
• Bhastrika - Bellows Breath - Technique - Slowly but forceful inhalation and exhalation using abdominal muscles. Effect:- Energizing remove toxins , Improve Oxygen flow
• Kapalbhati - Technique- Passive inhale-forceful exhale through the nose - Effects - Detoxifies body. activates brain and digestive fire.
• Bharamari (Humming Bee Breath - Inner Om chanting) Inhale deeply and exhale with humming sound like Bee.-- it makes Calms nervous system . helps insomnia and emotional tension.
• Uijayi (Victorious Breath) slight constriction of the throat during slow, deep breathing - Builds heat helps focus during meditation and asanas .
• Sheetali and Shitkari -Inhaling through a rolled tongue or through teeth and exhaling through nose- Cools body and mind reduces anger and stress.
• Om Chanting - chanting start from Muladhar chakra continue to sahsradhar Chakra--Active all nervous system includes body and mind

Steps of Practicing Pranayama

• Sit is a comfortable meditation posture --Padmasana or Sukhasana
• Keep spine erect and eyes closed
• Relax your body and bring attention to your natural breath
• Begin with basic techniques like Anulom Vilom or Nadi Sodhana
• Gradually increase the duration and intensity under guidance
• Practice on an empty stomach and in well verified space.

Precautions

Always practice under the guidance of a train teacher if new

Avoid forceful breathing if high blood pressure heart disease or pregnancy

Start slowly and build gradually

Finally, Pranayama is more then breathing technique - It's a way to harmonize body, mind, and soul with consistent practice it leads inner peace, clarity, Spiritual growth and better health.

You can adopt a yogic lifestyle and help them in doing practice rightly. So later when they pursue yoga teaching as a career or just teaching part-time, they should be able to teach correctly to deliver the optimum benefits of yoga science.