CARE FOR LOW SELF ESTEEM
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Disease Description
Self-esteem is a term in psychology to reflect a person's overall evaluation or appraisal of her or his own worth. A person with low self-esteem may show some of the following symptoms:
- Heavy self-criticism, tending to create a habitual state of dissatisfaction with oneself.
- Hypersensitivity to criticism, which makes oneself feel easily attacked and experience obstinate resentment against critics.
- Chronic indecision, not so much because of lack of information, but from an exaggerated fear of making a mistake.
- Excessive will to please: being unwilling to say "no", out of fear of displeasing the petitioner.
- Perfectionism, or self-demand to do everything attempted "perfectly" without a single mistake, which can lead to frustration when perfection is not achieved.
- Neurotic guilt: one is condemned for behaviors which not always are objectively bad, exaggerates the magnitude of mistakes or offenses and complains about them indefinitely, never reaching full forgiveness.
- Floating hostility, irritability out in the open, always on the verge of exploding even for unimportant things; an attitude characteristic of somebody who feels bad about everything, who is disappointed or unsatisfied with everything.
- Defensive tendencies, a general negative (one is pessimistic about everything: life, future, and, above all, oneself) and a general lack of will to enjoy life.
As well, individuals with low self-esteem may have feelings of insignificance.
STEPS TO BE FOLLOWED
- BHADRA ASANA
- JAALANDHARA BANDHA
- UDDEEYANA BANDHA
- BHASTRIKAA
- VISUALISATION
1. BHADRA ASANA HATHA PRADEEPIKAA, UPADESHA 2, VERSE 37
गुल्फौ च वृषणस्याधः सीवन्याः पार्श्वयोः क्षिपेत्।
पार्श्वपादौ तु पाणी यां दृढं बद्ध्वा तु निश्चलम्॥
Gulphau Cha Vrushaanasyaadhaha Seevanyaaha Paarshvayoho Kshipeth | Paarshvapaadhau Thu Paaneebhyaam Dhrudam Badhvaa Thu Nishchalam ||2.37||
TRANSLATION One should place the two ankles under the scrotum adjacently to the perineum and hold the feet firmly with hands and remain steady.
TECHNIQUE
- Place the heels adjacent to each other and close to the perineum
- Hold the feet with hands
- Remain steady for 30 seconds
IN BHADRA ASANA, NEXT –
2. JAALANDHARA BANDHA
GHERANDA SAMHITA, UPADESHA 3, VERSE: 12
॥अथ जालन्धरबन्धकथनम्॥
कण्ठसङ्कोचनं कृत्वा चिबुकं हृदये न्यसेत्।
जालन्धरे कृते बन्धे षोडशाधारबन्धनम्॥
Kanta-sankochanam krutvaa Chibukam hrudaye nyaset |
Jaalandhare krute bandhe Shodasha-aadhaara-bandhanam ||3.12||
TRANSLATION Contracting the throat, place the chin on the chest. This is called Jaalandhara Bandha. By this bandha the sixteen adharas are closed.
TECHNIQUE
- Remain in same asana
- Inhale fully
- Place the chin on the chest and contract the throat 4. Fix the Gaze at the tip of the nose
- Hold as long as possible judiciously
- Release the throat lock and exhale slowly, when you feel you can't hold anymore
- Do this 21 times
IN BHADRA ASANA, NEXT –
3. UDDEEYAANA BANDHA
GHERANDA SAMHITA, UPADESHA-3, VERSE: 10
॥ अथ उड्डीयान-बन्धः ॥
उदरे पश्चिमं तानं नाभेरुर्ध्वं तु कारयेत्।
उड्डानं कुरुते यस्मादविश्रान्तं महाखगः।
उड्डीयानं त्वसौ बन्धो मृत्यु-मातङ्ग-केसरी ॥
Udare pashchimam taanam Naabheroordhvam tu kaarayet |
Uddaanam kurute yasmat Avishraantam mahaakhagaha |
Uddeeyaanam tvasau bandhao Mrutyu-Maatanga-Kesaree || 3.10 ||
TRANSLATION
One should contract the bowels above and below the navel so that the abdominal organs touch the back. The one who practices this uddeeyaana bandha continuously becomes a conqueror of death. The great bird (Kundalini) flies up in the Sushumna and flies there itself constantly.
TECHNIQUE
- Stay on same asana and Keep the spine straight. Head should be up and eyes open
- Take a deep breath in and exhale completely, but do not be forceful
- After exhaling, perform jalandhara bandha by moving the chin down to the chest and raising the shoulders
- Pull the abdominal muscles inward so that the organs of the abdomen touch the back muscles
- Hold as long as you can
- When you can't hold anymore, Before inhaling, relax the stomach and abdomen, release jaalandhara bandha by raising the head
- Then inhale through the nostrils slowly
- Before repeating another round, breathe normally for a minute or two
- Initially start with 3 times and gradually increase upto 10 times
IN BHADRA ASANA, NEXT –
4. BHASTRIKAA
GHERANDA SAMHITA, UPADESHA-5, VERSES 75- 77
॥ अथ भस्त्रिकाकुम्भकः ॥
भस्त्रैव लोहकाराणां यथाक्रमेण संभ्रमेत्।
तथा वायुम् च लभभधभभपरभभटभद्गपभभपरभभत्र चालयेच्छनैः ॥
एवंव्विम्शतिवारं च कृत्वा कुर्यांच्च कुम्भकम्।
तदन्ते चालयेद्वायुं पूर्वोक्तं च यथाविधि ॥
त्रिवारं साधयेदेनं भस्त्रिकाकुम्भकं सुधीः।
न च रोगो न च क्लेश आरोग्यं च दिने दिने ॥
Bhastraiva lohakaaraanaam Yathaa-kramena sambhramet |
Tathaa vaayum cha naasaabhyaam Ubhaabhyaam Chaalayet shanaihi || 5.75 ||
Vimshati-vaaram Cha Krutvaa Kuryaachcha Kumbhakam |
Tadante Chaalayet Vaayum Poorvoktam Cha Yathaavidhi || 5.76 ||
Trivaaram SaadhayetEnam Bhastrikaa-Kumbhakam Sudheehi |
Na Cha Rogo Na Cha Klesha Aarogyam Cha Dhine Dhine || 5.77 ||
TRANSLATION
As the bellows of the ironsmith constantly dilate and contract, similarly let him slowly draw in the air by both the nostrils and expand the stomach; then throw it out quickly (the wind making sound like bellows).
Having thus inhaled and exhaled twenty times as stated above, then let him perform Kumbhaka and then let him expel it by the previous method (this completes one round of Bhastrikaa). Let the wise one perform this Bhastrikaa(Bellows-like) Kumbhaka thrice; he will never suffer any disease and will be always healthy.
TECHNIQUE
- Inhale slowly expanding the stomach
- Exhale slowly
- Do this 21 times
- After 21 times, Now inhale slowly
- Hold the breath as long as you can
- When you feel you cant hold quickly expel the air with the sound of bellows. At this moment the stomach should contract to touch the back (This is one Bhastrikaa) 7. Do this complete sequence three times
IN BHADRA ASANA, NEXT -
5. VISUALIZATION
TECHNIQUE
- Sit and visualize that you are at least 5 times more than what you are
- Now feel you are 20 feet tall
- Just visualize you are like a huge rock, you are a big being
- Sit with this visualization for next few minutes
END OF KRIYA
Kriya Date
13-Dec-2011