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What is self-care? What are the five self-care practices that one can do to maintain good physical and mental health?

3/12/2023

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We often hear the words ‘self care’ but what it means and why it is important to conduct regular self-care practices is not very clear. So let us examine this topic in a little detail. Many a times, people think that self-care is to take good care of one’s appearance, face and skin care and so on.

​They typically equate self-care with personal grooming and beauty-routine. But self care is much more than that. It is not just for women but for everyone and for every age-group…

​Self-care refers to taking intentional and deliberate   ​actions to improve your 
physical, mental, and emotional wellbeing. It involves making conscious and aware choices that contribute to your overall health and happiness, such as getting enough sleep, eating a healthy diet, engaging in regular exercise, and nurturing relationships with others.

Even though it may not seem very obvious, self-care also involves setting healthy boundaries with others, saying no to activities or commitments that drain your energy, and taking time for activities that bring you joy and relaxation. Because even though at an apparent level, it may not seem directly like self-care, not setting such healthy boundaries inevitably tend to create more stress and strain in our life and affect our life experience and our sense of happiness.

Now that we understand what self-care is, let us look at five self-care practices that we can do to help enhance our vitality and overall sense of wellbeing:

1. Exercise: We know that regular exercise can help improve cardiovascular health, strengthen muscles and bones, and reduce the risk of chronic diseases such as diabetes and heart disease. In addition, doing exercise regularly can help you to increase your energy levels and also reduce feelings of fatigue.

We find that exercise is not just an important part of maintaining good physical health, it can also become an essential part of our self-care routine. Regular exercise can not only help us to reduce stress and feel more energy, it can also boost our mental health and improve our self-esteem.

2. Mindfulness and meditation: Meditation practices such as mindful awareness or even traditional meditation practices help us to become more aware of our thoughts and emotions. It helps us to tap into our body’s message and understand the messages that our body is sending us through various feelings and sensations. 

By conducting mindfulness meditation, we can develop a greater sense of self-awareness which in turn can help us to make positive changes in our life. Living a mindful life is a great way to stay relaxed and rejuvenated even as we go about our daily routines.

3. Good sleep: We all know the importance of getting a good night’s sleep, but this is probably one of the most overlooked or ignored self-care routine! Make sure to get good quality sleep. And when it comes to sleep it is not just the quantity about also quality of sleep which makes a big difference. 

If you find it difficult to catch good “zzz-s” then schedule that in your daily routine. Give yourself some time to take an afternoon nap and wind down earlier in the evening, so your body will be ready to sleep as you near your bedtime.

4. Nutritious diet: It is very important to eat a nutritious and well-balanced diet. Out daily food should include fruits, vegetables, whole grains, lean proteins, and healthy fats that provide our body with the essential nutrients that it needs to function properly. 

Doing this can boost our immune system and reduce our risk of getting sick and improve our overall sense of vibrance and vitality.
5. Social engagement and support: Having meaningful interactions with friends, family and also our community can do wonders for our overall mental health and our sense of wellbeing.

​By nurturing our relationships with others and seeking out support when we need it, we can build a strong support network that helps us stay grounded, focused, and resilient.

In this regard, counseling can also be very helpful.   This does not need ​​
to be professional counseling, but simply speaking and interacting with close friends and family or small community groups where people are empathetic to the topic is a great way to practice self-care and promote emotional wellbeing. 
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In this way, we find that practicing self-care regularly, can not only improve our overall quality of life, reduce stress, and cultivate a greater sense of inner peace but it can also enhance our sense of happiness and wellbeing.
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How to practice Mindfulness Meditation?

3/6/2023

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Mindfulness meditation is a practice that involves training the mind to focus on the present moment, without any evaluation, analysis, or judgment.

Mindfulness meditation is a simple yet powerful technique that can have numerous benefits for your mind, body and spirit.

​It involves being fully engaged in the present moment, without worrying about the past or future. It harnesses the power of the present moment… the power of NOW.
What is Mindfulness Meditation?
Mindfulness meditation is a technique that involves focusing your attention on the present moment, typically by focusing on your breath or other sensations in the body. The goal is to become more aware of your thoughts and emotions, without evaluating, analyzing, or judging them in any manner! This can help you become more self-aware and develop a more positive relationship with your thoughts and emotions.

How to practice Mindfulness Meditation?
If you want to try mindfulness mediation, then here are some simple steps for you to get started:
  1. Find a quiet and comfortable space where you can sit and focus on your breath.
  2. Set a timer for a few minutes, to start with, and gradually increase the duration over time.
  3. Close your eyes and focus your attention on your breath. Notice the sensation of the breath moving in and out of your body.
  4. When your mind wanders, as it inevitably will, gently bring your attention back to your breath.

Practice regularly, ideally every day, to develop a consistent mindfulness meditation practice. Start with a few minutes a day and gradually increase the duration over time. With regular practice, you may find that mindfulness meditation becomes an important part of your daily routine.

​By reducing stress and anxiety, improving mental health, increasing focus and concentration, and improving physical health, mindfulness meditation can help you lead a happier and more fulfilling life. 
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Five simple ways to relax!

3/5/2023

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If you are feeling stressed and coiled up inside, then here are five simple ways in which you can relax and rejuvenate:

1. Meditation: Meditation can help reduce stress and increase feelings of calm and relaxation. Spending even a few minutes each day to focus on your breath and clearing your mind can do wonders in making you relaxed and rejuvenated. 

​2. Reading: In today’s digital day and age, reading a good old-fashioned printed book is fast becoming a ‘lost art’. There is something magical about 
curling up with a good book. It can be a great way to escape from the stresses of everyday life. This can be a gripping thriller or a lighthearted romance, reading without the harsh blue lights from a digital source, can be a great way to relax and unwind. 

3. Yoga: Practicing yoga can help reduce stress and tension in the body, while also promoting relaxation and mindfulness. Even a short yoga session can leave you feeling more centered and calmer. It does not need to be elaborate. There are many simple and calming yoga exercise that you can do while sitting at your desk and while wearing regular work or casual clothes. Next time you feel stresses, try a couple of these calming yoga exercises to bring more relaxed rejuvenation into your day.

4. Nature Walks: Spending time in nature can have a calming effect on the mind and body. Take a leisurely walk through a park or forest, breathe in the fresh air, and enjoy the natural surroundings. If that seems impossible since you live in a typical city-concrete jungle, then atleast surround yourself with some indoor plants. Just being in the presence of nature, its natural calming green ambience can do wonders to relax you during tiring and stressful times.
5. Creative Activities: Engaging in a creative activity, such as painting, drawing, or writing, can be a great way to unwind and reduce stress. These activities allow you to focus your mind on something other than your worries and can be a great outlet for self-expression.

​Again, don’t get caught in mental blocks like you are not an artist… this is not about winning an art competition. This is about self-expression and letting your inner emotions be expressed thru colors, music and so on… 
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Need a little boost?? Here are five simple ways to energize yourself!

3/4/2023

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There are many times when we feel tired and sluggish and require a quick ‘pick-me-up’ to get through the day. Fortunately, there are several simple ways to energize yourself and increase your focus and productivity. 

1. Exercise: Even a short burst of physical activity can help boost energy levels and improve mood. Go for a brisk walk, do some jumping jacks, or hit the gym for a quick workout. Even simple stretching and bending exercises will do wonders to make you feel uplifted and energized.
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2. Drink Water: Dehydration can lead to feelings of fatigue and lethargy. Drink a glass of water to help hydrate your body and increase your energy levels. Don’t overdo this- but at the same time, keep in mind the importance of maintaining proper hydration levels in your body. It is essential to help you feel upbeat and energized.

3.  Take a Break: Sometimes all it takes is a short break to help you recharge. Take a quick nap, listen to some music, or step outside for some fresh air. If you feel very tired, then even a short five to twenty minutes nap can help big time to re-charge your energy levels!

4.   Eat Healthy Snacks: Eating a healthy snack, such as an apple or a handful of almonds, can provide a quick burst of energy. Avoid sugary snacks that can cause a crash later. Instead choose fruits, nuts or granola bars that are nutritious and healthy.

5. Practice Deep Breathing: Take a few deep breaths in through your nose and out through your mouth. Deep breathing can help increase oxygen flow to the brain and promote feelings of alertness and focus. This will in turn help you to feel energized in just a very short time.
Incorporating these simple energizing techniques into your daily routine can help you feel more alert, focused, and productive. Whether it is taking a quick walk, drinking water, or practicing deep breathing, these energizing techniques are easy to do and most of them can be done almost anywhere. 
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So the next time you are feeling tired or sluggish, try one of these energizing techniques to give yourself a quick ‘pick-me-up’ boost of energy to increase your focus and productivity.
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What is mindfulness?

1/2/2023

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Mindfulness is a mental state where you focus on the present moment. It is a technique that helps you to calm yourself and control your thoughts. It also helps you to be more accepting and compassionate toward yourself. As a result, you will have more positive emotional health and you will be able to cope with stressful situations more easily.

Self-regulation
Self-regulation is an important part of the human experience. It enables us to respond to situations that we find challenging or upsetting. Ideally, we respond in a way that is in keeping with our values and beliefs.
Having a sense of control allows us to manage our emotions, resolve conflicts and pursue our goals.

Previous research has demonstrated a relationship between mindfulness and self-regulation. However, these studies have been conducted with adults. Moreover, there are few studies that study the effects of mindfulness training on pre-adolescents. In particular, researchers have observed significant improvements in executive functions after mindfulness training.

Accepting yourself and treating yourself with compassion
Self-compassion is the practice of treating yourself with compassion. It may be a small step, but it can help you get through a tough time.

While everyone struggles with self-criticism, it's important to keep in mind that you're not perfect. Accepting your flaws can feel like a weight is lifted off your shoulders. Self-compassion involves treating yourself like a friend. It's about encouraging yourself to grow, not giving up on yourself or your efforts.

Mindfulness is an effective tool for learning to love yourself. It can help you see a situation from a more objective point of view, which makes everything a little easier.

In the context of self-compassion, mindfulness involves a more focused and specific approach to a painful experience. The most common definition of mindfulness is "a non-judgmental, present-moment awareness of thoughts, feelings, and bodily sensations". The best way to put it is that it's an important tool to learn how to love yourself. It can help you recognize your shortcomings, accept them, and understand your emotions.
Treatments for anxiety and depression
Mindfulness-based interventions have shown to be effective for anxiety and depression. These approaches focus on core competencies such as attention and processes such as stress. There are a variety of treatments available to manage anxiety disorders, including medication, talk therapy and exercise.

Mindfulness-based cognitive therapy (MBCT) is one such approach. It seeks to teach people to pay attention and disengage from dysfunctional thoughts. MBCT combines elements of mindfulness training with active recognition of negative thought patterns, which is taught in cognitive therapy.
Misunderstood concept of mindfulness
A misunderstood concept of mindfulness can make you frustrated, discouraged, and even dangerous. The word "mindfulness" has become so widely used that it is almost unavoidable in training courses for personal development and therapy programs. While the term 'mindfulness' has been shown to have significant health benefits, its usage can lead to misunderstandings that can limit its usefulness.

It is important to know that the term 'mindfulness' refers to a broad range of practices. Some are rigorous, others are escapist. In general, mindful practice involves being present and observing one's inner and outer environments.

It is important to distinguish between mindfulness and stress relief. Some people equate mindfulness with stress relief, which undermines the long-term benefits of the practice.

It is also important to differentiate between the acceptance component of mindfulness and the aversion/avoidance components. Most people confuse the two. The aversion/avoidance components are associated with suppression and cognitive reappraisal, which contradicts the volitional processes that underlie mindfulness.
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Depression - A Serious Mental Ailment If Left Untreated

12/15/2022

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​If you feel total apathy and lack-luster about your life or seriously wonder about the meaning and benefit of living... then this may not be just a philosophical pondering, BUT a serious issue of depression.

Depression is a very serious mental ailment and though it is quite normal to feel sad or in a low mood from time to time, depression is a very serious mental health issue and it needs immediate help and treatment.   ​

​Many episodes of light depression, i.e. cases of feeling sad which is not clinical depression, do tend to be transitory, and often follow an unforeseen 
event that triggers these feelings. ​Once these feelings subside, the person's life often returns to normal. However, untreated depression can become chronic, resulting in more severe mental conditions. 

So, it is important that once you start sensing feelings of depression either within yourself or someone close to you, it is important to closely monitor the situation to check for possible deterioration. 

If you are unsure and particularly if there is a history of serious mental health concerns either for the individual or in the family, then it is even more important to immediately seek medical help as soon as you start noticing any first signs of depression. 

If in doubt, always seek medical help. Remember that depression can be very debilitating and though it may seem benign and just feeling blue, it could also rapidly deteriorate into a complicated issue. Always seek proper medical help and guidance- it is better to be safe rather than sorry.

You can start by first approaching your doctor and then upon their recommendation, speak to a mental health professional to chalk out a treatment plan that will set the person on a road to recovery. 

Such psychotherapy may involve one-on-one sessions, family sessions, or couples therapy, depending on the individual situation. 

Family therapy focuses on issues within close relationships, while group therapy brings together people suffering from the same condition to help one another cope with similar issues. The process of therapy may take a few weeks or more, but a person can see an improvement in their mental state even after as few as 10 or 15 sessions.
​Untreated depression is a serious mental ailment that can severely interfere with a person's ability to live life. It can prevent a person from functioning normally in their work, social, and family lives. For example, it is estimated that untreated depression costs the US economy more than $43.7 billion each year in terms of lost productivity, absenteeism and other health care costs. 

People with untreated depression are often at a higher risk for substance abuse and alcoholism. Suicidal behavior is also more likely among people with untreated depression than among those without it. People who suffer from both types of depression (unipolar and bipolar) are at a higher risk for substance abuse, and may require special treatment. 
​Untreated depression can also lead to dangerous physical behaviors, including reckless driving and unsafe sex.
 
Depression can be a debilitating condition that makes a person feel sad and unable to do everyday activities. A person with depression will have trouble thinking, remembering things, eating, and sleeping. The symptoms of depression can last from several days to months, and are not necessarily predictable.
 
The symptoms of depression differ from culture to culture. In the West, people tend to talk about moods and feelings, whereas in Eastern cultures, people express their emotions in bodily symptoms. During depressive episodes, a person's appetite and weight may also show significant changes.  

Untreated depression can also be extremely damaging to an individual's health, and can lead to other physical and mental health problems.
 
There are many treatment options for depression. Various health professionals offer different approaches to treating depression, and they are designed to help a person recover as quickly as possible. Depending on the severity of the depression, a doctor may recommend medication, counseling, or alternative medical treatments.
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What listening to binaural beats linked to alpha brain waves do for you?

12/1/2022

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Using Binaural Beats is a great way to enhance your performance and increase your focus. They have been proven to boost your attention span, reduce pain and promote healing.

​Whether you are trying to fall asleep or boost your concentration, there are several studies that suggest binaural beats at different frequencies may be helpful.

​These beats are a combination of low frequency tones played into one ear and slightly higher frequency tones into the other.
​Several studies have shown that binaural beats at low frequency may be helpful in slowing down your brainwaves and promoting relaxation. They've also shown that these beats can be used to induce meditation.

Alpha waves are a type of brainwave associated with calm and relaxation. They are also associated with high performance, particularly peak performance. However, some people have a difficult time harnessing alpha waves. For this reason, they need to make use of binaural beats.

Alpha waves are also associated with deep sleep and dreamless sleep. They are also associated with concentration and insight. In addition, alpha waves are also linked with creativity. In addition, they are used in neurofeedback, which is the study of the brain.

Alpha waves are also associated with the flow state of mind, a state of heightened awareness and concentration. However, it is difficult to achieve this state during a regular workday.

The flow state of mind is associated with creativity, fast learning, and powerful performance. It's also associated with a sense of well-being and liberating peace. It can be hard to reach, but it is worth a try. In order to get into the flow state, you need to remove all barriers to your flow. You might want to set a timer for 15 minutes and then focus on getting into the flow state.

Other researchers have continued to explore binaural beat therapy. In one study, people who were given binaural beats at high frequencies showed improved cognitive performance. They also reported lower blood pressure and heart rate, and increased functioning of their digestion systems. 

In a study of 100 participants, researchers found that these beats decreased preoperative anxiety. They also found that they improved the performance of subjects in a creative task.

While there is no scientific proof to suggest that binaural beats are effective at treating anxiety, they may be helpful for certain types of anxiety. However, more studies are needed to determine the long-term effects of these beats.
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Why REM Sleep Is Important For Good Health

11/30/2022

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REM sleep is very important to our health, especially for the development of our learning abilities. If we are not getting the right amount of REM sleep, then we will be at a high risk of developing memory disorders. This is because the human brain has the ability to remember very detailed information during the REM stage.

​Non-REM sleep
REM (rapid eye movement) and NREM (non-rapid eye movement) sleep are two sleep phases that contribute to health differently. 
​REM sleep is the more active stage of sleep and includes rapid eye movement and increased brain activity.

Non-REM sleep, on the other hand, is more restful. In non-REM sleep, muscles relax and the heart rate slows. This is also the stage of sleep that is most likely to boost your immune system.

Non-REM sleep is also associated with memory consolidation. Research shows that in this stage, your brain converts new information into memories, which are then stored in your long-term memory.

While non-REM sleep may be considered a minor sleep phase, it still plays an important role in your health. For example, it helps you deal with stress and solve problems. It also helps you to recover from an illness.

It is important to get enough sleep to avoid chronic health problems. Lack of sleep can impact your immune system, and it can cause pain. It also affects your mental acuity, memory, and mental focus.
Learning and memory
REM sleep is one of the most active stages of sleep. During this phase, dreaming and memory processing take place. This phase is believed to be important to good health. It may help us to remember complex information and cope with emotional memories.

Several studies have looked at how sleep affects learning and memory. These studies have had mixed results. Many scientists believe that specific brain waves during sleep are related to memory formation. However, they are still trying to determine how the brain maintains its learning throughout the night.
A few studies have found that a lack of sleep can actually lower a person's ability to learn. Researchers have found that sleep deprivation decreases learning by 40%. However, they are not sure if this is due to lack of sleep or other factors.

Another study involving a small number of nappers found that a brief nap after waking up enhanced memory recall. They also found that a brief nap after a learning task improved their ability to grasp that task.

Stages of sleep
REM sleep is a stage of sleep in which the brain and voluntary muscles are temporarily immobilized. It is believed to help people remember, process, and retain new information, improve mental concentration, and regulate mood. It is also believed to play a role in memory consolidation, and protein synthesis at a cellular level.

REM sleep occurs after you fall asleep and lasts up to an hour. The first REM stage lasts about 10 minutes. You wake up during this stage, but the body continues to relax.

You will also notice a slowed heart rate and breathing rate. This stage prepares your body for the next stage of non-REM sleep. Non-REM sleep is followed by deep sleep. This stage is also called delta sleep, and it is important for consolidating long-term memories.

Another important aspect of REM sleep is that it helps to regulate your mood and emotions. Dreaming is often an activity that occurs during REM sleep.
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REM sleep behavior disorder
REM sleep behavior disorder is a disorder in which an individual performs abnormal behaviors during REM sleep, mimicking the physical action of dreams. It can cause problems for an individual, as well as those around them. Symptoms include increased electromyographic activity, abnormal movements, and vocalizations.

REM Sleep Behaviour Disorder (RBD) can occur in adults and children. It is most common in middle-aged men. It may be associated with other neurologic conditions.

In addition to acting out dreams, people with RBD may remember details of their dreams when they awake. They may also recall their dreams for days or weeks. Some people are able to act out violent dreams during REM sleep. These dreams may involve running away, attacking, or chasing the patient.

REM sleep behavior disorder can be treated with medication, such as clonazepam. However, it is important to keep in mind that this medication can cause memory problems. It is also used to treat anxiety and seizures.
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Mood disorders- much more severe than feeling a little low or blue!

11/24/2022

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​Mood disorders are chronic, debilitating mental illnesses that can interfere with an individual's ability to regulate their emotions.

​There are many different types of mood disorders, but they all share common traits, such as distorted emotional states, extreme highs and lows, and persistent feelings of sadness or depression. 

Treatment can be found in a variety of forms, including therapy, medications, and lifestyle changes.
If you or a loved one has a mood disorder, a mental health professional will want to know about your medical history, whether you have any family history of the disorder, and any medications you are currently taking. They will also ask about your symptoms, eating habits, and other behavior patterns.  Your mental health professional will use several criteria to determine the severity of your symptoms. Mood disorders are often accompanied by changes in sleep and activity levels, and severely impair a person's ability to function.

Mood disorders can be caused by a number of factors, including major life events, stress, and prolonged work stress. In addition, people who suffer from depression may have a family history of depression, which may increase their chances of developing the disorder.
 
Studies have shown that people with mood disorders have enlarged areas of their brains that control emotions, including the amygdala. People with mood disorders are also more likely to have a history of mood disorders in their families.
 
Treatment options for mood disorders depend on the type of mood disorder and the severity of symptoms. Typically, psychotherapy involves cognitive-behavioral therapy. This aims to improve a person's relationship skills and change their distorted views of themselves. 

Psychotherapy can also help a person identify stressful situations in their environment. Some people may require other treatments like electroconvulsive therapy or transcranial stimulation.
​The symptoms of mood disorder and in severe case- depression, can include feeling sad, irritable, and angry. Some people may also experience delusions or hallucinations. In such cases, the person will be unable to function normally and may even harm themselves. Women are particularly vulnerable to depression, especially during pregnancy and the first year after childbirth.
 
If you notice any of these symptoms, you should consult a physician immediately. Your physician can also help rule out other illnesses that could be causing your mood changes. ​
Without proper diagnosis and treatment, mood disorders can cause a host of problems - poor relationships, poor performance in school, and even suicide.

While it is normal to feel sad and discouraged, feelings that last for weeks can be a sign of a more serious mental illness. It is estimated that one in five women and one in 10 men will experience depression at some point in their lives. However, most people will not seek help for their depression, and if left untreated, it can lead to dangerous outcomes.
 
Treatment options for mood disorders include psychosocial interventions such as cognitive-behavioral therapy, interpersonal therapy, and peer support groups.  Other treatment options include diet, exercise, sleep, and meaningful paid or volunteer activities. If left untreated, mood disorders can progress into serious conditions, ranging from panic attacks to post-traumatic stress disorder to even severe clinical depression. Furthermore, they can lead to physical injuries and gastrointestinal distress.

Untreated mental illnesses can impair everyday living and make it hard to keep a job, interact with others, or even get dressed. Severe depression, for example, can make it nearly impossible to communicate. It can also lead to homelessness and even suicide. Treatment for mental illnesses is available and highly effective.  Approximately 70 to 90 percent of people who seek treatment can see an improvement in their symptoms.

Treatment for mood disorder and depression can include antidepressants. These medications change the chemistry in the brain and can take several weeks to take effect. They may cause side effects, but usually clear up with time. Different medications can be tried if the side effects persist or worsen.   Alternatively, patients may undergo brain stimulation therapy. This method uses electrodes placed on the brain to help the patient process emotions better.
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