A-Z Library

"A simple & growing alphabetical guide. Peruse the subjects as you wish. This is a form of scrolling for self-study on the subjects that I teach. First you find a symbols guide and then drop down menus per content and letter. I hope you will find it useful. Mithila with love."

A-Z Library

symbols

Definitions and Descriptions

Courses and Classes - Unlock your Practice

Earth Upgrade Related - the Rapid Ascension

Mithila KaRa - About

A

About Mithila KaRa

I am a maestra yogini and teacher of over 20 years experience of teaching Hatha and Vinyasa Yoga in Sweden, internationally and online: movements, breath-work and meditation with a focus on daily practice (sadhana) facilitation.

One of my primary ways of being today is as a trance medium communicator and energy healer on the Earth Ascension Process into the 5D+ Golden Age of Consciousness. This is a role assigned to myself (and many others on Earth) by the Galactic Federation of Light and for this time we are living in.

I facilitate spiritual journeys and various forms of healing through my medium. I am also an active artist.

I live alongside my beloved Patrik with whom I share Life in our kind home immersed in a woods and lake district of the Swedish countryside in the region of Halland.

I am originally from Sri Lanka and most of my family live there.

This page holds a little about myself and I look forward to getting to know you better should our paths connect along the way.

Born '77, lived in many places as a child of a diplomatic family and have travelled all over the world as a tourist, IT consultant (past life in corporate world) and as a yoga teacher, parents in Sri Lanka, older brother in Singapore, engaged to my beloved partner Patrik, no children of my own but several that I fondly borrow occasionally including Patrik's adult daughter, no pets at the moment though I love dogs, avid reader of many types of books, addicted to jasmine green tea, am a really good home-cook and semi-pro dancer, have had a somewhat hidden life as a voice-over/actress and model, I moonlight now as a language interpreter and I write letters by hand with pen and paper.

Read more about my educations, work credentials and story.

Align, Ground & Surround - the Course

Level 1 of the Light Guides Program - the Foundation Course

Align • Ground • Surround

An essential foundation for Energy Work & Light Work.

Align your energy system
Ground safely and effectively
Create strong energy boundaries & spiritual shields
Discern what energy is yours and what is not
Build a sustainable daily energy practice

This is practical and experiential.
You will test the tools directly and discover what works best for you.

Includes:

Energy body awareness training
Boundary and shielding techniques
Chakra regulation
Violet Flame transmutation
Spiritual hygiene & home energy management
Live channelled guidance

Ideal for:

Empaths & highly sensitive individuals
Spiritual seekers
Healers, yogis & energy workers
Anyone deepening intuition and multi-dimensional awareness

Through techniques such as:

Aura Awareness Practices
The Pillar of Light
The Bubble of Light
The Pranic Tube
Tree Grounding
The Violet Flame

15 teacher-led hours or drop in on individual sessions or themes
Online • Recordings • Reading Material • Workbook included

You are welcome to attend the whole course or just pick the individual sessions you wish to join. I make a recommendation on this further down.

This is the foundation for all further Light Work studies with Mithila Kara. Recommended foundation for any Light Work and Subtle Energy Work you wish to study by yourself or with any other guide.

For further reading about this program please view this PDF.

For schedule and booking details read on:

1. Calendar whole course participation

Sunday, March 29th

1100-1230 Aura Awareness Techinique and Talks (Part A)

1400-1530 Pillar of Light and Bubble of Light Technique and Talks (Part B)

Sunday, April 12th

1100-1230 Repetition and personal practice check of Part A and B and Q&A

1400-1530 Pranic Tube and Tree Grounding Techniques and Talks (Part C)

Thursday, May 7th

1830-2000 Repetition and personal practice check of Part C and Q&A

Sunday, May 17th

1100-1230 Activation Transmission of Part A, Part B and Part C

1400-1530 Violet Flame Technique (Part D)

Thursday, June 4th

1830-2000 The Clairs - understanding your psychic abilities closer (Part E)

Sunday, June 14th

1100-1230 Activation Transmission of the Violet Flame and Q&A and repetition Part D

1400-1530 Energy Hygiene Principles and Practice (Part F)

2. Calendar per theme participation

for further details on each theme read the Course PDF here

1. Aura Awareness and/or Pillar of Light and Bubble of Light Techniques

540 SEK to join only this theme package

Sunday, March 29th

1100-1230 Aura Awareness Techinique and Talks (Part A)

Sunday, April 12th

1100-1145 Repetition and personal practice check of Part A and Q&A

Sunday, May 17th

1100-1230 Activation Transmission of

Part A 1100-1130

2. Pillar of Light and Bubble of Light Techniques

540 SEK to join only this theme package

Sunday, March 29th

1400-1530 Pillar of Light and Bubble of Light Technique and Talks (Part B)

Sunday, April 12th

1145-1230 Repetition and personal practice check of Part B and Q&A

Sunday, May 17th

Part B 1130-1200

3. Pranic Tube and Tree Grounding Technique

540 SEK to join only this theme package

Sunday, April 12th

1400-1530 Pranic Tube and Tree Grounding Techniques and Talks (Part C)

Thursday, May 7th

1830-2000 Repetition and personal practice check of Part C and Q&A

Sunday, May 17th

1200-1230 Activation Transmission Part C

4. Violet Flame Technique

540 SEK to join only this theme package

Sunday, May 17th

1400-1530 Violet Flame Technique (Part D)

Sunday, June 14th

1100-1230 Activation Transmission of the Violet Flame and Q&A and repetition Part D

5. Talks and Teachings on the Clairs and Energy Hygiene

540 SEK to join only this theme package

Thursday, June 4th

1830-2000 The Clairs - understanding your psychic abilities closer (Part E)

Sunday, June 14th

1400-1530 Energy Hygiene Principles and Practice (Part F)

Energy Exchange whole course

Includes 15 hours of class time plus additional hours of homework review by Mithila. Includes: Class Recordings Access (1 year) • Reading Material • Workbooks

2700 SEK

Energy Exchange per theme

Includes 3-4 hours of class time plus additional hours of homework review by Mithila.

Includes: Class Recordings Access (1 year) • Reading Material • Workbooks

Join a theme:

540 SEK (see details above)

Energy Exchange per session

Includes: Class Recordings Access (1 year) • Reading Material • Workbooks

360 SEK per 90 minute session

Special offers:

YM Year 3 and Year 10 Course Crew 1350 SEK whole course or 180 SEK session drop in.

Foundation Course Repeat practitioners from 2023 Course - 180 SEK per 2 sessions drop in.

Concession Offer

2200 SEK for the whole course

180 SEK per session drop in

Available for:

Low-Income Students
Low-Income Pensioners
Low-Income Unemployed

Cancellation Policy

40% fee if cancelled within 14 days before start
Full payment for attended modules
40% on remaining modules if dropping out
Medical/family emergencies considered
If sessions are cancelled by Mithila: new session or refund

Alignment

Alignment

An often used term in Hatha Yoga practice. Here are a few definitions that I attribute to alignment.

Alignment of the spine and midline

The physical and energetic middle that is a central (ha-ha :-D) philosophy of Hatha Yoga practice and all yogic meditations, breath practices, posture practice, etc.

Alignment in Hatha Yoga postures

The balance of left and right, front and back, up and down. The alignment of a joint over another; alignment of the hips over the feet, the shoulders over the hips; alignment of the spine over a leg, arm, head, foot, etc.; alignment of bones in relation to the floor.

Alignment

with our soul’s purpose in life
with the Divine, with God
of our thoughts, speech and actions
of the self to the Self, the personality to the Soul, the Lower Self to the Higher Self
of heaven and earth within us: the lower and upper worlds, the lower and upper torso, below and above the diaphragm
of As Above So Below
of lower chakras with upper chakras
of the Bandhas and other diaphragms of the body
of head and heart

Other definitions

Your Being Moved, we say in YM. This means putting yourself in the position that Asana can happen, as you cannot do Asana or Yoga — it does you. This too is alignment in our definition.

Ancestral Ceremonies

Course of Ceremonies for Ancestor and Family Honouring and Healing

A Personal Note from Mithila

Healing, for me, is a cyclical journey of remembrance.

In many ways, we are already connected to and working with the themes that will be explored in these ceremonies. This happens naturally through our lives — through our relationships, our spiritual practices, our work, our Gifts, and our challenges. It unfolds through our connection to family members and to others who may be deeply woven into our Soul history, perhaps across lifetimes and spiritual dimensions.

We may not yet fully sense the deeper meaning or significance of these connections.

When we choose to enter a conscious spiritual journey through ceremony, we are not beginning something entirely new. We are continuing — or perhaps consciously beginning — a process of remembering. Each theme within this ceremonial space is designed to support greater clarity, healing, and mastery of the energy we carry in this lifetime.

Sometimes even reading about these themes can initiate a shift. A next step. A quiet turning point in your own remembrance journey.

When we level up our energy mastery and spiritual awareness — whether through a subtle internal shift or a profound transformation — we certainly help ourselves. Yet the impact extends further. Those around us benefit. Our ancestors benefit. Future generations benefit.

The Gifts of the past become amplified and infused with higher light. Old karmic entanglements and painful stories can be rewritten and transmuted. A new energetic platform — a new timeline — begins to open for our lineage.

This is not a small concept. It is a powerful one.

Through our individual spiritual work, integrated healing becomes possible not only for ourselves, but for all who are connected to our Soul across time.

It is my hope that this Course of Ceremonies will support your continued elevation — your rising into higher vibratory timelines for yourself, your family, your ancestors, and the generations to come.

How to prepare

There may be specific preparations for each Ceremony depending on what I receive when I meditate in advance of each date. In that case, I will notify participants as soon as possible and no later than 1 week in advance.

In general:

Prepare a clean space in which to be during the Ceremony.

Come fresh to each Ceremony, if time allows.

Have a personal altar where you place objects of devotion that hold meaning for you in your spiritual journey and/or items that represent the theme of the Ceremony, including those that represent your family or ancestors in relation to the theme. This could be pictures, objects, or names written down. Allow your inspiration to guide you based on each Ceremony theme.

Flowers, candles, incense, etc., or even offerings of food and drink that are relevant to you and your family, can be placed in your ceremony space for the rituals.

Afterwards: return the items to Nature, or let your intuition guide you on what you should do with food and drink items, flowers, or other offerings that you have made.

You are welcome to alter your altar space as you wish for each Ceremony in a way that is meaningful and connective for you.

Include family members in person or for distance healing:

If you wish for a family member to be named and included in the Ceremony—either in person or for distance healing—please send me their names at least 24 hours prior to each Ceremony. Each name is considered a participant in the Ceremony and will therefore require an Energy Exchange of one ceremony ticket. I will be happy to provide discounts for your family members to join, whether in person or through distance healing, if you wish to include 3 or more family members in each Ceremony.

Calendar

This Course of Ceremonies for Ancestor and Family Honouring and Healing will be a longer journey. There will be at least 15 individual ceremonies, and most likely double that once I am done creating the full course.

You may choose to participate in the full ceremonial journey once all sessions are released. You may attend each individually based on the theme that calls to you, or receive the work as distant healing.

This is a healing ceremony in which you and your lineage are the recipients. There is no teaching component and no active work required beyond your presence within the session. You may attend in person or receive the healing at a distance.

You are also welcome to include the names of ancestors and family members in a Ceremony, if you wish, so they may receive directly through the Ceremony.

Please note that there will be no video recording available for this Course of Ceremonies.

If more than one session is needed for each Ceremony theme, these will be added as we go. This may postpone the set schedule and the themes that have been planned.

This is organic and dynamic work, so it is not possible to precisely predict the time needed for each theme in advance.

Thursdays, 1830-2000

Sweden Local Time on Zoom Live Online or Distant Healing

June 25 - Honouring the birth family in this life.

July 2 - Healing for the birth family in this life.

June 25th Ceremony - Honouring the birth family in this life.

Potential themes in the ceremony:

honouring our birth Mother
honouring our birth Father
honouring our siblings
honouring the people who raised us (adoptive parents or other family members who took the role of parenting in families where birth parents are absent or unavailable)
honouring the gifts of the family
honouring the spiritual work of family members
honouring the highest good soul contracts that are within the family
honouring the immediate family, the grandparents, aunts, uncles, cousins and their offspring who are living

July 2nd - Healing for the birth family in this life.

Potential themes in the ceremony:

Healing for our birth Mother
Healing for our birth Father
Healing for our siblings
Healing the people who raised us (adoptive parents or other family members who took the role of parenting in families where birth parents are absent or unavailable)
Healing for the Karmas hindering the highest good of the family
Healing for soul contracts that are within the family that are no longer for the highest good
Healing for the immediate family, the grandparents, aunts, uncles, cousins and their offspring who are living

After the summer (dates to be confirmed soon:

- Honouring the blood-line ancestry of our birth family in this life.

- Healing for the blood-line ancestry of our birth family in this life.

Honouring the blood-line ancestry of our birth family in this life.

Potential themes in the ceremony:

honouring the immediate family souls who have already passed on from this life
honouring the distant family souls who lived many generations back
honouring the gifts of the family
honouring the sacrifices of past family members
honouring the spiritual work of past family members
honouring the highest good soul contracts that assisted the ancestral lineage

This may also evolve as a separate ceremony for the masculine and feminine lineages separately.

Healing for the blood-line ancestry of our birth family in this life.

Potential themes in the ceremony:

Healing for the immediate family souls who have already passed on from this life
Healing for the distant family souls who lived many generations back
Healing for the Karmas that are not for the Highest good of those family members
Healing for the soul contracts that are not for the Highest Good of those family members

Energy Exchange

Drop In per session 360 SEK / ceremony

Pre-paid Ceremonial Card 1800 SEK for 10 ceremonies in person or distant healing.

Each session ticket is for one person on Zoom or one name in the distant healing.

Other pre-paid discount cards or special offers cannot be combined with this offer.

Post summer ceremonies in brief:

Honouring the previous life times on Earth and other ancestral lineages we belonged to

Potential themes in the ceremony:

honouring the gifts of the family
honouring the sacrifices of past family members
honouring the spiritual work of past family members
honouring the highest good soul contracts that assisted the ancestral lineage

This may also evolve as a separate ceremony for the masculine and feminine lineages separately.

Healing for the previous life times on Earth and other ancestral lineages we belonged to.

Past life honouring in the ancestral lineage, this and other lineages

Potential themes in the ceremony:

if our own soul travelled several lifetimes within the same ancestry and family we will honour those life times, gifts, sacrifices and spiritual work our own soul brought through in the lineage
if our own soul met other family members of this birth family in previous lifetimes, we will honour the relationships we have with our family members over several life times and journeys whether within the same lineage or in other lineages where our soul contracts and soul families keep bringing us together on the journey of life

This may also evolve as a separate ceremony for the masculine and feminine lineages separately.

Past life healing for the ancestral lineage, this and other lineages.

Honouring the ancestral lineage on a Soul and Spirit Level, star and planet system origin and galactic family

Potential themes in the ceremony:

honouring the gifts of the family
honouring the sacrifices of past family members
honouring the spiritual work of past family members
honouring the highest good soul contracts that assisted the ancestral lineage

Healing for the ancestral lineage on a Soul and Spirit Level, star and planet system origin and galactic family.

Upcoming themes in brief:

Honouring the family and ancestral lineage of our life partners and the life partners of our parents in new relationships.

This includes who we are married to now or who we live together with, who we had children with if they are no longer in the family picture, step-parents or extra parents through additions to the family in the form of new family members and their children.

Potential themes in the ceremony:

honouring the gifts of the family
honouring the sacrifices of past family members
honouring the spiritual work of past family members
honouring the highest good soul contracts that assisted the ancestral lineage

This may also evolve as a separate ceremony for the masculine and feminine lineages separately.

Honouring the chosen family

Some people in our lives are not blood line family members but are the family we have chosen. Friends and other important people with whom we have a familial role. Someone who is like a father but isn’t your actual father. Someone who is like a sister but isn’t your actual sister. We are many who have this type of people in our lives who act as if they were close family but are not related by blood in this lifetime.

Potential themes in the ceremony:

honouring the gifts of the family
honouring the sacrifices of past family members
honouring the spiritual work of past family members
honouring the highest good soul contracts that assisted the ancestral lineage

Family Feminine Energy Ceremonies

Family Masculine Energy Ceremonies

Birth-ReBirthing Ceremonies

Inner Child Ceremonies

Akashic Records Ceremonies

Asana

Asana

Asana, as the seat of Yoga practice

Asana translates to manner of sitting, or easy sitting, or seated ease, or comfortable seat, and refers to a state of being in seated postures that is a pre-condition for advanced yogic practice.

Asana, the pose or posture

Asana is the name given to all Hatha Yoga postures, including postures other than the ones used for seated advanced yogic practice. Example: Garudasana – Eagle Pose is a standing posture. There are a few postures noted in older texts and scriptures, and many more have been added to what constitutes Hatha Yoga postures today by teachers and traditions from olden days to modern times.

Asana, the practice

We say we are practising asana when we are practising Hatha Yogic postures (old or new) as part of our Yoga practice. Asana practice in classic Yoga of olden days refers to seated postures only, of which the Lotus is considered the King of all Postures. All other postures of sitting are for specific energy work, male or female practices, or specific breath or other practices that require a certain seated posture and/or preparation for Lotus (Padmasana).

These advanced practices of Yoga are almost entirely energetic or breath practices involving connecting and integrating with one's bodies beyond the physical body.

As Yoga literature and texts move through time, from then to now, we see that more and more postures of practice are added in order to help the practitioner prepare the body for the intensity of Lotus and other sitting practices, and the pre-conditions of health, fitness, purification, connectivity and awareness necessary for higher levels of Yogic practice.

In our YM practice we define Asana as

a shape of stillness – physical shapes with specific energetic resonance for spiritual evolution

Watch some short videos of Hatha Yoga preparations with YM here.

To practise with Mithila, enjoy a collection of free instructional videos here.

See further scrolls:

Hatha Yoga

Yoga

Further definitions – Merriam-Webster

asana

asa·na | \ ˈä-sə-nə \

Definition of asana

: any of various yogic postures

First known use of asana

1811, in the meaning defined above

History and etymology for asana

Sanskrit āsana manner of sitting, from āste “he sits”; akin to Greek hēsthai “to sit”, Hittite es-.

Ascension - the Earth Upgrade Project

my accelerated expansion journey in brief

I, Mithila Kara, entered a rapid ascension timeline in 2020 March. Prior to that I had symptoms of entering a rapid ascension timeline from 2017 onwards.

In 2020 March, I started to spontaneously fall into deep trance meditative states for hours at a time. I was led through various spiritual processes and healings that I a few years later understood to be a part of a mass awakening process. I was guided by my spiritual guides in meditation and I did not have any teachers or guides in this process in person during this phase. Thanks be to the many years of study with my Guru Kriyaji, and Her comforting and illuminating presence in the meditative states, I was able to understand and also trust what was happening even if it was overwhelming and strange at the time.

2020-2021 I went through 18 months of intense Ancestral Healing processes and other downloads, upgrades and healings together with my spirit guides. I was mostly horisontal, in bed or the sofa during this time. To put it mildly it was very intense. I was not able to do any other work or function in everyday life during this time - and yet I was taken care of in the 3D in many miraculous ways. The support in everything by my partner in our home, moral support by my brother, generous patience by my inner circle of yoga students, comparing of notes regularly with a few close people in my tribe who also were going through the same journey and the wonder and acceptance of my good friends who were not.

Meanwhile I was keeping my yoga teaching going on a bare minimum and, due to the pandemic, online only which was a very supportive shift at this time as I could not travel and had to cancel work often due to the energy work I was in.

In 2021 September I started to be able to function a tiny bit more in the 3D again but only to produce a series of artworks I call the Galactic Collection which really pre-told the experiences I was going to have in the coming year. During this same time I was initiated by the Galactic Federation of Light (GFL) into becoming a Communicator for the Earth Upgrade Process. I believe that the 18 months prior of deep spiritual processes were a condition to open the channel that I was to become. I only had a hint of it in March 2020 but by September 2021 my new and expanded channel was ready.

When the GFL started to regularly speak to me, it was the first I had heard about the 5D Golden Age Shift and I was rapidly educated in the years that followed through many meditations and channelled sessions in contact with GFL and my expanded spirit team. I was guided in this time to follow other channels who were writing about this process which helped me understand the context I was in and what was happening on a global level. It was wonderful to not be "alone" in it!

I started to be able to communicate in Light Language in late 2021, I was initiated in some forms of telepathy, inter-dimensional travel and remote viewing. I was asked to record the process and start to gather people for ceremonies or Galactic Parties as I like to call them. In 2021 November I started these gatherings and I do them still. See page on Ceremony for more details.

2020 to now I am still in the accelerated expansion process. As this takes a lot of time and energy my normal work life has been reduced to about 50% with the ascension work being 100%!! Please note: Not everyone goes through this process in the same way or for the same reasons. I know very few people who have had to take this on as a full time job like myself. I experienced several of my close people going through the same process in similar ways, but not always on the same schedule or start time. I have had new clients, unaware of this process, come to me as they had been guided to meet me to receive support in their ascension process. Globally I have understood that a percentage of Souls, Light Workers, have been the frontline for the Upgrade and that now in 2025 the shift is happening for the global consciousness and not only for those Souls who had roles to play in the initial years. I am sure that there are many Souls who have been knowing that this shift will happen and working with it many years prior to 2017 when it became a reality in my life. I can only speak from my own experience. And that is what I share here.

My spiritual abilities have continued to refine and focus as well as expand to new areas in this accelerated time. It is nothing short of remarkable to me what this journey has brought me and so many others already and is manifesting all over for everyone as it unfolds. It is not without challenge. Great challenge even. I have found that radical ease and revolutionary relaxation is required to travel this process in grace. You can read a lot more, if you are interested, on my Energy Updates and Channelling Summaries. You find them in the Energy Updates section of this website.

How do you know you are in a rapid ascension?

I have written here a detailed account of my own upgrade / ascension symptoms. Hope this helps you to get a better understanding of what you might have had recent years or might experience moving forwards.

Not everyone goes through the upgrade process at the same time.

Not everyone will be feeling the effects of upgrading to the same degree.

We each have our own path in this and it is up to each one of us to connect personally to the collective consciousness shift in the way that suits best.

Many, however, are experiencing inexplicable and uncontrollable weirdness in their physical reality, and that is what I wish to help out with by my own account of experiences and what I understand about it. There is nothing to fear.

First a short account on why there are upgrade symptoms.

It is my experience that in any spiritual/consciousness/life change/growth process/evolutionary practice there are symptoms of change as we up-level from one vibratory field of being to another. As we ascend to a higher vibratory field we change on many level of Body. When this happens slowly and gradually in day to day life it is not very dramatic, and can easily be integrated into every day existence. When we go on deep retreats/change processes, spend time with Guru or are in elevated high vibratory locations on Earth, the evolution is rapid and strong and we will experience more/stronger symptoms in our being as we adjust and calibrate to the new higher vibration. Eventually we land in a vibration that is adjusted to our evolution and we experience a 'new normal' for a while and so the process continues as we continue to evolve.

Right now the evolution is, with the help of the Galactic Families and this new Golden Age Timeline, happening upon us and the higher vibrational frequencies are entering the Earths atmosphere, and being generated by Earth Herself, at an accelerated speed and frequency and some of us are experiencing the symptoms of this upgrade very strongly.

Ascension Symptoms

(...a continuation of the account on 5D Earth Upgrade)

These are my personal direct experiences.

Please see also my blog: Energy Updates for current and regular updates on this process.

Other guides may provide other / more information about symptoms that I am not yet familiar with. I will update this as my own understanding deepens.

The greater part of the process is one of deep within feeling deep bliss, peace and well being (despite the symptoms)… so I want you to know that these symptoms written below are focusing mostly on the ''challenging'' part of the process in my experience. There is a lot of wonder and wow-ness that compensates for the purely physical integration process as we assimilate the new and higher vibes. The more we can relax the better we feel.

Radical Ease and Revolutionary Relaxation is called for.

IMPORTANT ADVICE:

I am very intuitively attuned and due to over 15 years of daily spiritual practice, I am mostly aware of when I am actually ill and when something else is happening in me that is not an illness or dis-ease.

Even so, during this journey there are times when I have doubted my knowing and wondered if I am actually becoming ill. Since I am attuned to this I follow my inner knowing and act accordingly.

Even so, I go for annual health checks to get proof that my sense of being well and healthy are actually true in terms of what can be measured in medicine, both alternative and mainstream.

The difficulty lies in that many of the upgrade symptoms occurring now in humans are very similar to dis-eases, illnesses such as anxiety, burnout, and other nervous system disorders.

Also symptoms are symptomatic of life cycle phases such as what we may consider age-related or phase related changes in both men and women, such as peri-menopausal or menopausal etc…and if you are in that age bracket you might start to interpret the symptoms to be related to that. Though it might not be.

Yes, of course it could be and you should check what you need to check to confirm your health status.

This is a complex subject as medications, diet and lifestyle might affect your overall experience.

If what you are experiencing is NOT medical health issue, then this list might help you understand and relax into a new and different experience. The upgrade.

You may have some of the symptoms or none. This does not give a free pass to ignore real health issues that should be looked after by a medical professional or make real lifestyle and diet changes that will be of benefit to you.

I encourage you to build on your own intuition and sense of self through silence, meditation, relaxation, daily practice, creative processes etc… to get to know and follow you inner voice, your sovereignty at all times. Trust your naturalness.

This list is only a guide to give you an understanding of experiences that are not illness or dis-ease but have the same physical expression that I have personally experienced and understood has to do with the current vibrational shift.

The below is NOT an experience of the Trance Medium States through which I channel. The two are not related.

These upgrade symptoms can last for days or weeks sometimes and then disappear completely and then reappear.

There are mostly the challenging symptoms here but I included some of the very positive symptoms too.

Upgrade Symptoms

Itchy Scalp
Sore and hyper sensitive scalp
Head pressure/migraine like pressure/ feeling of wearing a tight helmut
Fugginess of the brain, difficulty focusing, needing lots of rest
Jaw tensions
Strange feeling in eyes, shifting of how you experience your sight, eye pressure
Sinus shifts, runny nose, cold symptoms in ears, nose and throat without actually developing a cold.
ringing in the ears
Itchy throat, dry cough
Nausea
Dizziness
Tingling, feeling of being electrical
''Seeing stars'' feeling like when raising your head suddenly
Increase in 3rd eye visions
aches and pains in joints that come and go
difficulty or changes in your pee and poo routines
Difficulty sleeping at times, sleeping loads at times, irregular sleep patterns
digestive symptoms, changes in digestive process, from suddenly loose to suddenly dry motions
needing to drink a lot of water
excessive yawning
feeling like there isn’t enough energy for day to day activities but you have no logical reason to not have enough energy
feeling sensitive in the skin, like if someone squeezes an arm or leg, or you bump into something that it hurts a lot more than it should
detox symptoms in skin, hair, nails, digestive processes, bad smell from your pores
changes in how you experience your memory
heavy or restless legs
Pressure over heart centre chakra
Shifts, changes in all the chakras at different times
changes in how you desire to move your body, how much exercise you need or can tolerate
Kundalini awakening symtoms
things that used to work for you in restoring balance through diet or other lifestyle choices stop working as well as they used to, your needs shift dramatically, eating more carbs or sugars as the body tries to integrate the shifts…or other changes that you don’t recognise as ‘normal’ for you
changes in how you dream and experience the dream state
changes in your experience of time, how much an hour, a day, a week is
a sense of buzzing, vibrating, pulsing that is difficult to digest and ground through your usual modes of operation or practices
a sense of being even more sensitive to the shifts of the moon, the seasons, the affect of the sun and nature in general, being able to tolerate less nature (needing to stay indoors more) or needing more nature (finding being indoors intolerable)
heightened sensitivity to other people and animals, plants and environments
more visions, unusual thoughts, recognising greater synchronicities in your life, a feeling of unexpectedness
difficulty at times in handling electronic devices and internet / phone connections /computers, digital screens etc
if you are a spiritual practitioner, you might find your practice is heightened and you cannot stay in practice for as long as you are used to in the past…
you might find you are in a feeling of ‘always being in spiritual practice’ and actually needing a ‘’break from spiritual practice’’
receiving insights and downloads of information and ideas "out of the blue"
changes in thought and habits in a very positive way, old blockages just falling away

Activation and Assimilation Processes

Aura & the Auric Field

Aura & the auric field

The whole aura can be measured as an energy field about 1 metre surrounding a human. Let us call this your personal space :-D.

It is made up of (by the definition I use in the YM Method) the five bodies.

B

Bandhas

Bandhas

Bandhas – what are they?

Diaphragms formed of connective tissue and the subtle body that function as portals through which energy can be moved and held, a sacred seal, within the spine or other areas of the body where Bandhas naturally form.

Primary Yogic Bandhas of the spine

Mula Bandha (root)
Uddhiyana Bandha (diaphragm/gut)
Jalandhara Bandha (throat)
Maha Bandha – sacred seal involving all three primary Bandhas

In the YM Method we also recognise the use of Pada (feet) Bandha and Hasta (hands) Bandha, as well as what we call the armpit, elbow and knee Bandhas.

Why Bandhas?

Their design and use in yogic practices is to be able to seal off the lower root opening and the upper throat opening of the spine in order to contain the channelling of energy/prana within the central nadis of the subtle energy body in Pranayama. They prevent energy leaking out of the energy channels during practice.

In Hatha Yoga, when you combine movement with breath, the Bandhas are used to stabilise the spinal column and engage core strength for aligned and safe posture practice, channel the breath in the central nadis to avoid leakage of prana/energy, and hold the body in postures so that the energetic alchemy of the posture can be fully realised by the yogi.

They are also used in breath mastery and breath retention.

I hope it is clear to the reader by this time that we are speaking of rather advanced practices of Hatha Yoga. The beginner Hatha Yogi does not need to do all this to get started with their practice. With correct practice, all this happens effortlessly. Though I am no master of the Bandhas, I have had many glimpses of the effortlessness of Bandhas through my YM practice and through my students practising, and prefer to wait for those moments in meditation to happen rather than create the happening through too much will.

How to practise with Bandhas

Anyone can get a sense of the Bandhas in their bodies, and energetically it can be happening without us being aware of it in everyday activities or sports. It is easier to feel the Bandhas when we are soft and relaxed in our physical tissue and can lengthen through the spine from root to throat/crown of the head. There is a correlation between the Bandha locations and some of the Chakra locations, and it can be exciting and fun to explore the difference between the seals and the spinning wheels in those locations.

I do not recommend activating spinal Bandha (through muscular conscious initiation) in your daily or regular practice until the alignment of the base of the spine and the spine itself is well balanced. This can happen spontaneously in movements where the balanced elongation of the spine is made possible. Then the Bandhas naturally activate and can even show us where further gripping or tension is, so we can become more aware of what is in the way of clear energy passage and begin to soften that. It can also show us where there are imbalances in the spine. That too is deep and useful information in connecting our Bodies and bringing ourselves to better balance.

It is also possible to add tension to the Bodies by forcing a Bandha to be. This is the primary reason we advise preparation of the body before engaging Bandhas. The preparations we make in the YM Method provide a path of practice that naturally leads to Bandha awareness in the practitioner with no stress or strain to the Bodies.

The primary way in which we engage with the Bandhas in the YM Method is by placing ourselves in the middle of ourselves and reaching the spine into elongation and expansion through relaxation. We come into this through daily sadhana and through time and practice, releasing what is in the way of natural Bandha alignment and activation, as well as through specific vinyasa routines that create the space for Bandhas.

Where we actively work with the Bandhas are the hand and feet Bandhas. These are a great beginner’s practice for experiencing these sacred energy portals and can literally lift our asana practice into lightness and ease.

The YM approach to Bandhas in advanced practice

Asana, being an energetic practice, naturally clears the path for and engages the Bandhas through the different angles, bends and turns that each Asana provides. I find that Hatha Yoga asanas, when held through the elongation of the spine and midline awareness—in other words when the Asana is held by the spine’s relationship to the limbs and/or connection to the floor—Bandha naturally engages, provided that we are relaxed and at ease in the posture and that the spine is being lengthened.

In this approach we do not engage the Bandhas or provide a breath in order to move into the posture.

The posture itself engages breath, Bandha, and the movement into and out of the posture. Your Being Moved. The benefit of this is that a lot of the gripping we would experience in trying to ‘do’ all the different steps of the asana are generously relaxed, and we can experience the alignment and energetics of a posture even if we cannot yet hold it there for any relaxed length of time.

This work is from Year 4 and upwards in the YM Sadhana Program. Even if you do not study the YM Method, I do provide courses and consultations on all Hatha Yogic subjects outside of the YM Sadhana to advanced practitioners, Yoga teachers, and energy workers of other methods and schools.

Anyone who is interested in these subjects is welcome to contact me for further explorations.

Bandha moves you

In the YM School we use the words “Your Being Moved” to describe our experience of Yoga. The practitioner who is attuned to energy alignment will find that through meditation, breath work and Pranayama, Hatha Yoga and other spiritual connections, Bandha starts to happen to you. You are intuitively guided by energy and alignment into Bandha knowing. Therefore Bandha also moves you and happens to you and comes through you.

Further scrolls:

Bodies

Chakras

Mudra

all subjects on Breath and Prana

the Bodies

the Bodies and their definitions

For the purpose of our practice and understanding of Yoga and the spiritual evolution of the practitioner, we dive deeper into how human being is viewed in spiritual anatomy.

There are many definitions and names given in the many world spiritual traditions and within the field of Yoga / Hatha Yoga teachings alone you can find definitions of 3 up to 7 or 10 bodies. The definitions and their purpose vary and I will only go into the one that I use in the YM Method and teachings.

Everything is Energy. We move between dense and subtle energies. All matter is an expression of a more solid, dense form of energy (including our physical bodies which matter greatly ;-) ) …whereas our Aura or individual energy field is an expression of our subtle energy just to give an example.

Here are the 5 Bodies.

The Physical Body is the one we see and sense and know best perhaps. A part of this is the Etheric body that is closest in our Aura to our physical body, just off the boundaries of the physical. We shall consider this one Body. Physical /Etheric.

The Astral Body is the next Auric layer about 10 centimetres off of the physical body. This layer is almost identical to the Physical but exists only in a subtle energy dimension. This Astral dimension holds the code or DNA of our unique being blueprint, what makes you look like you and not someone else. It also contains our Karmic DNA. It also holds the all important, for the purposes of Yoga and spiritual evolution, subtle energy body that continuously communicates with the physical and vice-versa. This body has the Astral Nervous System know as the Nadis. Almost an identical map to our physical Nerves but not all the way the same.

Many methods of healing address the Astral Body.

The Emotional Body comes next followed by the Mental Body. These two energetic fields and bodies are also some we are quite familiar with as we are often in the mental realms of thought, ideas, imagination etc and in our emotional realms of experiencing anger, joy, anxiety, enthusiasm and so on. These two bodies can be much further out in our Aura in position compared to our physical bodies. They have a great reach. We can send our thoughts and emotions far beyond our physical boundary. People can, for better or worse, ‘’feel’’ us a mile off sometimes :-D. We can ‘’project’’ thought far, far beyond our physical limits.

Then there is Spiritual or Spirit Body which is the outermost layer but as Spirit is the most subtle it is also part of all the layers of the Aura. Everything is Spiritual. It is all a matter of the density of the Energy and the proportions of spirit/subtle energy to gross/matter in any living particle. This body layer is the Lightest of them all.

The whole aura can be measured as an Energy Field about 1 meter surrounding a human. Let us call this your personal space :-D. In this realm our interactions with others, lifestyles, diet, environment affects our energy field and consequently how we feel, think, be, have. Likewise we receive interaction from our subtle bodies that express consequences in this physical realm. It is this knowing that we are many bodies that makes living such a dynamic, spontaneous sport. To master our energy we need to train ourselves in skills we are rarely taught at school. Here the spiritual sciences have a lot to offer. Scroll also my definitions for Balance.

Please note that I make a difference between our Feeling Sense and our Emotional Body.

Gathering ourself, Centering, Focusing, Grounding involves actions and practices that affect one or more of the bodies and bringing them into harmony with one another.

Body as One Unit in YM refers to the all our Body layers moving as one unit, in harmony.

Breath

Breath

The master yogis knew and shared the wisdom of the breath and breathing as a path to Self-Realisation, the alchemical spiritual evolution of the human body and psyche.

The first step on this journey, I find, is to start having a loving relationship with our breath.

On these videos I invite you to breathe a bit deeper than a moment ago.

Definition of breath relevant to our Yoga practice

Air inhaled and exhaled in breathing.

Definition of breathing relevant to our Yoga practice

: to draw air into and expel it from the lungs: respire

Broadly: to take in oxygen and give out carbon dioxide through natural processes

b: to inhale and exhale freely

Read also:

Breath-Work

Prana

PranaYama

Read below for further Merriam-Webster dictionary definitions that are just as interesting, if not altogether relevant, for our topic of Yoga. Although I do find that Yoga practice (sadhana) is like a “breath of fresh air’’ in the day, or you might find yourself “living and breathing” your sadhana :-D.

We all breathe, yet many of us do not use our breath consciously to improve our well-being, our state of mind, our digestion, our mood, etc. We can all learn to breathe better than we already do, and it only takes practice. See scrolls on Breath-Work, Prana and Pranayama.

Breath practice in Yoga can be done through movements (Hatha/Vinyasa Yoga), can be done sitting or lying down in stillness, or can even be the object of meditation practice. Breath practice and meditation practice are not always the same thing. Breath practices are meditative. Yet breath, when used as a tool of meditation, serves another purpose. In this case the breath is not actively moved this way or that as it is in Breath-Work. Natural breathing is the foundation breath to observe for both breath-work and meditation techniques.

Guided free breath meditation online with Mithila. Click image.

More from Merriam-Webster on breath and breathing

breath noun

\ ˈbreth

Definition of breath

1a
: air filled with a fragrance or odour

b: a slight indication: suggestion
the faintest breath of scandal

2a
: the faculty of breathing
recovering his breath after the race

b: an act of breathing
fought to the last breath

c: opportunity or time to breathe: respite

3
: a slight breeze

4a
: air inhaled and exhaled in breathing
bad breath

b: something (such as moisture on a cold surface) produced by breath or breathing

c: inhalation

5
: a spoken sound: utterance

6
: spirit, animation

breath of fresh air
: a welcome or refreshing change

in one breath or in the same breath
: almost simultaneously

out of breath
: breathing very rapidly (as from strenuous exercise)

under one's breath
: so as to be barely audible
mumbled something under his breath

breathe

breathed; breathing

Definition of breathe

intransitive verb

1a
: to draw air into and expel it from the lungs: respire

Broadly: to take in oxygen and give out carbon dioxide through natural processes

b: to inhale and exhale freely

2
: to blow softly

3
: live

4
: to pause and rest before continuing

5
: to feel free of restraint
needs room to breathe

6a
: to permit passage of air or vapour
a fabric that breathes

b: of an internal combustion engine: to use air to support combustion

c: to be cooled or dried by air that passes by or through
clothing that allows your skin to breathe

7
: of wine: to develop flavour and bouquet by exposure to air

8a
: to become perceptible: be expressed
a personality that breathes and that distinguishes his work — Bennett Schiff

b obsolete: to emit a fragrance or aura

transitive verb

1
: to inhale and exhale
breathe air

2a
: to send out by exhaling

b: to instil by or as if by breathing
breathe new life into the movement

3
: to take in in breathing
breathe the scent of pines

4a
: utter, express
don’t breathe a word of it to anyone

b: to make manifest: evince
the novel breathes despair

5
: to give rest from exertion to

6
: to spend a great deal of time, thought, or effort on (something): to be wholly devoted to (some interest or activity)

The Virginia native may not breathe basketball 24-7… but during games and practice, his focus is second to none.
— Robbi Pickeral

As with visiting companies, one of the key reasons for going to conferences is to avoid the tunnel vision that can overcome managers who live and breathe their business.
— Leslie Brokaw

breathe down one's neck

1: to threaten especially in attack or pursuit

2: to keep one under close or constant surveillance
parents always breathing down his neck

breathe easy / breathe easier / breathe easily / breathe freely

: to enjoy relief (as from pressure or danger)

Breath-Work

Breath-Work

In my teaching of Yoga I make a distinction between Breath-Work and PranaYama. I refer to Breath-Work as the foundation practices to PranaYama. Breath-work practices are excellent for beginners to Yoga and breathing techniques. These Breath-work practices can be undertaken without vigorous preparation of the body and mind for PranaYama practice. These practices can be taught safely by teachers experienced in these basic techniques.

After some years of preparation (or simply because the teacher is experienced enough to guide the beginner appropriately), a practitioner can undertake more demanding breath practices — those that I consider intermediate to advanced level practices of PranaYama.

Whether a practice is suitable for beginners, or what I consider intermediate or advanced, is all relative to one fact — regular practice. It is primarily in daily, regular or extended practice that we can harm ourselves if we are diving too deep at once. If we are just testing an “advanced technique” occasionally, or just for short spells, most people with generally good health will find immediate benefit and will not create any lasting damage to their systems, and will likely recover from most depths the journey may have plunged them into.

Still, I say this with caution, as I have over the years heard unhappy breath stories where people went too far, too long, too soon and found it hard to endure the effects. If we are regularly practising techniques of breath that are above our level, we can cause imbalances that are not there to begin with, or enhance imbalances that already exist. Why rush it?

The breath is profoundly intimate and I have great respect for breath practices. I advise you to proceed with care and with an experienced teacher if you wish to practise breathing techniques often or extensively.

In the category of Breath-work I include

Natural Breathing, Abdominal Breathing, Thoracic Breathing, Clavicular Breathing and Full Yogic Breath (FYB), which uses all three of the latter techniques and is the usual or typical “beginner level” Pranayama practice in Yoga.

Even simpler, and where I usually start everyone, is with Belly Breathing. After first exploring Natural Breathing, which in itself is an ever-ongoing breath practice for life, and after checking the client’s FYB expression, I suggest Belly Breathing combined with occasional FYB milestones to see what changes have manifested.

My version of Belly Breathing differs from Abdominal Breathing as it does not keep the structure of the Abdominal Breath. It is freer and allows the practitioner to be a true beginner to Breath-work and to start breathing better. It is a relaxing and simple practice and a great place to begin a daily Breath-work practice.

All breathing involves the diaphragm and supporting organs and structures in the body. All movement that helps us become relaxed, soft, connected, upright and in good posture (which also involves having good tone and alignment in the body) helps us breathe better.

Movement is therefore an essential part of Breath-work in the YM Method, as in all Hatha Yoga.

Read also

Burn Out and Spiritual Practice

Overview

As individuals, we need to discover what works best for ourselves. These guidelines are here to support you in cases of burnout, especially if you are attending sessions with me regularly and/or practicing techniques you have received from me as part of your Sadhana (daily spiritual practice).

You will need to examine these recommendations and adapt them to your life situation and your level of burnout. I am here to guide you if you need further one-to-one advice. Please take these guidelines seriously if you are in a condition of burnout.

Though spiritual practice can be an amazing tool in preventing burnout, overdoing spiritual practice can also cause burn-out. What is "too much" for one person is not the same for another. Individual evaluation is needed. During burn-out spiritual practices and rituals can be a comfort and support but not all practices are suitable at all stages of burn out.

If the guidance given here below is not sufficient, please book a consultation to review your situation and adapt your practices to your burn-out level.

YM as a method of yoga is subtle energy and nervous system activating. I do not recommend the YM Method during moderate to high levels of burnout. If you wish to practice YM during low-level burnout, I recommend that you consult me first.

The yoga I am referring to in the guidelines below is classical hatha yoga, which is based in the physical body, with slow movements and static postures. This is far more suited to burnout conditions than YM or dynamic vinyasa yoga.

Other forms of physical movement and exercise can also be considered as a substitute for your YM practice during burnout. Moving the body moderately is an important part of burnout recovery. If available to you, choose a form of movement that feels supportive and agreeable during this time.

Meditation practices are not part of what I recommend during moderate to high levels of burnout. Instead, I recommend only simple breathing practices, soft and easy relaxation techniques, and Savasana (the resting posture, lying on the floor in a supine position) as the primary methods.

Even these practices should be kept short, either a few times per day or just once per day during moderate to high burnout.

Exception — Savasana:
If you are able to practice Savasana for 30 minutes to 1 hour per day, lying still on the floor with relaxing music or in silence, I recommend this for burnout of all levels as a daily practice.

Attending my classes or energy work sessions/healings should be kept to a minimum during moderate to high levels of burnout. If you are studying or practicing with me, I recommend a maximum of one class or session on my schedule of classes or courses - per week (60–90 minutes) or every other week. No more.

This includes attending my classes online via recordings in self-practice and study.

For low levels of burnout, a maximum of two class or session attendances per week is recommended.

Please take time to review how much you are currently participating in, together with your level of burnout, and make an assessment of what is appropriate for you.

The reason for this low attendance/practice recommendation is that I do not structure my open classes, courses, or content specifically for burnout conditions. Therefore, these guidelines are important to follow. Most of my classes and teaching style are *insight based teachings and techniques (there are exceptions). Most of my channelled energy work and healing sessions may be too activating for someone in moderate to high burn-out.

During burn-out you mainly need *regulation based methods. See further details at the end of this article.

Deeper Guidelines for Yoga & Meditation Practice During Burnout

(AI researched information that I have reviewed and edited)

Burnout, or utmattning, is not simply tiredness.
It is a state in which the system has been in prolonged stress without sufficient recovery, and the capacity to regulate energy becomes reduced.

In this state, practice must change.

What supports us at one stage of our journey may not support us at another.
The key is not what the practice is, but whether your being can receive the practice.

Below are gentle guidelines to help you orient your practice depending on your level of energy and capacity.

🌱 Low Intensity Burnout (Early Signs)

At this stage, there is still energy available, but the system is beginning to show signs of strain.

You may notice:

tiredness that rest does not fully resolve
difficulty switching off
mild sleep disturbance
irritability or mental fatigue

Approach to practice:

Keep practices simple and non-demanding
Focus on slowing down rather than doing more
Short, consistent sessions are more supportive than long ones

Supportive practices:

Gentle yoga with awareness of breath
Natural breathing (no control or force)
Short meditations (5–15 minutes)
Awareness of the body and contact with the ground

Avoid:

Over-efforting
Trying to “push through” with discipline
Strong breathwork or intense focus practices

🌿 Moderate Burnout (Reduced Capacity)

Here the system has less ability to recover and begins to feel more easily overwhelmed.

You may notice:

deeper fatigue
emotional sensitivity
difficulty concentrating
feeling drained after social or mental activity

Approach to practice:

Prioritise regulation over insight (*see further details on this below)
Let the practice be something that supports you, not something you must achieve
Reduce duration and intensity

Supportive practices:

Restorative or supported yoga
Lying down practices
Gentle, guided meditations or simply sitting still for a short while a few times per day
Awareness through touch (hands, feet, contact points)

Avoid:

Long silent meditation
Deep introspection
Practices that bring strong internal focus
Any sense of pressure to “do it well”

🌑 High Intensity Burnout (Exhaustion)

At this stage, the system is fragile and easily overwhelmed.
Even small amounts of stimulation can feel like too much.

You may notice:

severe fatigue
brain fog or memory difficulty
sensitivity to sound, light, or social interaction
difficulty tolerating inner focus

Approach to practice:
At this stage, less is more.
The primary focus is safety and stability, not development.

Supportive practices:

Very short practices (2–10 minutes)
Simply lying down and resting with awareness
Gently noticing the environment (light, sounds, space)
Feeling contact with the floor, bed, or chair

Avoid:

Breath control practices
Structured meditation techniques
Deep inward focus
Any effort to change or “work on” your state

At times, the most supportive practice is simply:
resting without trying to practice at all

🌊 Recovery Phase

As the system begins to stabilise, capacity slowly returns.

This stage requires patience.

Approach to practice:

Gradually reintroduce structure
Increase duration gently
Continue to listen closely to the body’s response

Supportive practices:

Gentle yoga with slightly more movement
Short to moderate meditation
Simple breath awareness

Avoid:

Doing too much too soon
Comparing your current capacity to the past
Recovery is not linear.
There may be days of clarity and days of fatigue.

🌿 A Guiding Principle

Before any practice, you may gently ask:

Can my Being receive this right now?

This question alone can guide you toward the appropriate level of practice.

🌿 Closing

Burnout is not a failure of discipline.
It is a call from your Being for a different kind of listening.

In this space, practice becomes softer, simpler, and more honest.

From here, true restoration can begin.

With love and care, Mithila

Defintions

Swedish: Utmattningssyndrom

Exhaustion Disorder

- caused by prolonged stress without sufficient recovery

Core symptoms:

Severe physical and mental exhaustion
Cognitive dysfunction (memory, focus, executive function)
Emotional instability
Sleep disturbance
Reduced stress tolerance

Burnout is now understood as a progressive nervous system dysregulation, not just “being tired.”

A useful clinical model (simplified):

🌿 Stage 1 — Functional stress / early burnout

High activation (sympathetic dominance)
Still functioning
Early signs:
- fatigue
- irritability
- sleep disturbance

👉 Often still “pushing through”

🌿 Stage 2 — Established exhaustion

Reduced capacity to recover
Emotional dysregulation
Cognitive symptoms begin:
- brain fog
- reduced attention

👉 This is where many people seek help

🌿 Stage 3 — Clinical exhaustion disorder

Severe fatigue
Strong cognitive impairment
Sensory overload
Low tolerance to stimuli

👉 Often requires:

sick leave
long-term recovery

🌿 Stage 4 — Collapse / long-term dysregulation

Persistent nervous system fragility
Relapse risk
Difficulty returning to normal functioning

👉 Recovery can take months to years

Research suggests burnout involves:

Nervous system dysregulation

Chronic sympathetic activation → eventual collapse
Reduced parasympathetic flexibility

Brain effects

Impaired executive function
Attention and memory issues

Emotional regulation impairment

Difficulty processing and regulating emotions

1. Capacity is the key variable

Not discipline, not willpower

2. Regulation before awareness

If the nervous system is unstable:
👉 awareness practices can worsen symptoms

3. Less is often more

Especially in moderate–severe burnout

4. Body-based practices are safest

tactile
external
simple

5. Recovery is non-linear

relapses are normal
pacing is essential

What is regulation vs insight in practices*?

Regulation supports the system to feel safe.
Insight asks the system to process.

In burnout, the system is already overwhelmed —
so we begin with support, not processing.

Regulation means:

the nervous system feeling safe enough
the body not in overwhelm or collapse
the ability to settle, soften, and recover

It is felt as:

“I can rest here”
“this is manageable”
“nothing is pushing me”

🌿 What is insight?

Insight refers to:

understanding patterns
observing thoughts/emotions
self-inquiry (“why do I feel this?”)
deeper awareness practices

In many spiritual practices, insight is often the goal.

🌿 Why this distinction matters in burnout

In a regulated system:
👉 Insight is helpful and integrating

In a dysregulated system (burnout):
👉 Insight can become too much stimulation

⚠️ What can happen otherwise

If someone in burnout goes into insight-focused practice:

they may become more mentally active
start analysing or searching
turn inward too strongly

This can lead to:

fatigue increasing
overwhelm
feeling worse after practice

🌿 Simple way to feel the difference

Regulation-based practice feels like:

softer
simpler
more external or body-based
relieving

👉 “I feel a little better after”

Insight-based practice feels like:

more inward
more mental or observational
sometimes effortful

👉 “I am trying to understand or see something”

👉 Regulation:
stabilising the Energy Field so it can hold experience

👉 Insight:
reading or interpreting what is happening in the field

And in burnout:

The field must be stable before it is read.

🌿 Practical examples

Instead of:

“What is this feeling?”
“Where is this coming from?”
“Is this mine or not mine?”

👉 (insight)

Move toward:

feeling the weight of the body
noticing contact with the ground
looking at the space around you
resting attention somewhere simple

👉 (regulation)

End of Article.

C

Chakras

Chakras

Spinning energy centres, vortices or wheels from the astral or energy body provide essential life functions in intimate collaboration with the nervous system and its plexuses in the physical body. See also Bodies.

There are Chakras relative to many parts of the physical body. The ones I work with actively in practice and teaching are the ones in the hands, feet and the seven main ones along the spine. In other philosophies there are different numbers, names and definitions relating to the concept of Chakras than those found in Yogic teachings, and it is a recurring theme in many spiritual traditions of our world.

The seven main ones along the spine are the most famous Chakras in Yogic philosophies of practice and are highly important to the awakening process of Kundalini energy. The Chakras, seemingly esoteric and mystical, have everyday functions that help us maintain good mental, emotional and physical health. There is much to be enamoured with in exploring these spiritual entities that we all possess and with which we can create a conversation.

The seven main Chakras along the spine

From the crown of the head to the base of the spine:

Sahasrara (crown)
Ajna (third eye / pineal)
Vishuddhi (throat)
Anahata (heart)
Manipura (solar)
Svadisthana (sacral)
Muladhara (root)

Chakra balance

Chakras are active energy centres, and it is the balance of energy in each centre, and relative to one another, that harmonises the activities of a human being living life. When we have imbalances in Chakras, expressing themselves as:

too closed or too open vortices
out of alignment with one another and the spine, central nervous system or central primary Nadis, misplaced if you will
damaged due to physical or karmic or astral injury

…then we experience life as a struggle in those areas affected. The functions governed by one or more Chakras, or the relationship between all of them, are affected. It is the balance, individually in a Chakra and in relationship to the whole system, that we experience as well-being.

Chakra characteristics

Chakras are known through their names, functions, numbers, colours, sounds, deities that reside over them, elements, psychological aspects, physiological aspects, emotional aspects, glands, planetary aspects, smells, powers, energetic characteristics and states, movements, minerals, dimensions, metals, food, body parts and states of being.

These examples are subjects that have been researched and recorded about Chakras by experts in books written about these intricate sacred wheels.

What this gives us is a picture of a fascinating, multi-dimensional, incredibly multi-purpose, unfathomably multi-layered, beautifully all-rounding, all-encompassing, wildly complex — each unique and yet universal — existence that is being human, being you and I, living in this world.

There is the theory and then there is the direct experience. As a yogini I remain open to direct experience and place myself where this can happen. We are not all born with the ability to read or see auric energy fields. We might not yet have the capacity to communicate with the Chakras or see them in all their splendid colours and characteristics.

However, with the tools of spiritual practice we can begin a conversation. I invite you warmly to this conversation with the Chakras. It is an enlightening one.

See also:

Bodies

Hatha Yoga

Alignment

Merriam-Webster definitions

chakra

chak·ra | \ ˈchä-krə, ˈshä-, ˈchə- \

Definition of chakra

: any of several points of physical or spiritual energy in the human body according to Yoga philosophy

esoteric

es·o·ter·ic | \ ˌe-sə-ˈter-ik, -ˈte-rik \

Definition of esoteric

1a: designed for or understood by the specially initiated alone
a body of esoteric legal doctrine — B. N. Cardozo

b: requiring or exhibiting knowledge that is restricted to a small group
esoteric terminology

Broadly: difficult to understand
esoteric subjects

2a: limited to a small circle
engaging in esoteric pursuits

b: private, confidential
an esoteric purpose

3: of special, rare, or unusual interest
esoteric building materials

E

Energy Mastery - About

GOOD TO KNOW ABOUT ENERGY MASTERY

Working with Energy

When working with Subtle Energy and Multiple Dimensions, we have to place this into the context that we do not truly know everything, nor can we know everything about it.

The “IT” is constantly evolving and changing along with the expanding Universe. Therefore, we can only deepen our direct experience of different energies and our moment-to-moment sense-ability.

The field is vast.

There are, however, “known” experiences that we can compare our own with. Certain energies carry recognisable signatures, and over time we can learn to identify these and apply them to our energy mastery journey.

What I Know Now

We are all constantly evolving. This means I (Mithila KaRa) can only share what I know now—not as an absolute truth or something that will always remain the same.

Everything I write or speak about in my courses is:

Based on my own direct experience over many years of practice
Received through my Guides and Spiritual Team
Developed through teaching and practicing established spiritual traditions
Studied through books, other teachers, and my Guru, Kriyaji

If I do not specifically state the source of a technique or concept, I am speaking from my direct experience and knowing.

Your Path & Your Experience

Please take this into consideration as you study with me, and remain open to your own Spiritual Guides leading you in ways that are unique to your path.

I remain open to the understanding that my own “truths” will continue to evolve.

I teach in a way that encourages you to:

Discover your own direct experience of energy
Trust what arises through your own awareness

Your experience may not always match what I describe or what is currently known. Stay open to that.

We are working with your unique Consciousness Connection to Source.

A Note on Exploration

We can compare notes and share experiences, while remaining open to what is not yet known.

This makes working with energy both:

Complex
Deeply exciting

It is not “anything goes.”

A true or aligned energy experience will create a tangible shift that can be sensed by both yourself and others.

We will learn to:

Reflect and mirror each other’s experiences
Recognise alignment vs. misalignment

I will act as a mirror for you to the best of my current ability.

At the same time, some experiences may fall outside of what I currently understand. This does not invalidate your experience.

To navigate this, we look for patterns:

If something happens once or twice, it may not require deep focus
If it repeats over time, it becomes meaningful to explore

TERMINOLOGY

“Sense”

I will be using the term “sense” when we speak about energy.

This refers to the ability to:

Hear
See
Feel
Know
Smell energy

We are each unique in how our intuition and sense abilities function. Some senses are more developed than others, and all can be cultivated.

Example

If I say:
“Sense into the Golden Light Energy”

You might:

See it
Hear it
Feel it
Taste it
Simply know it

Or experience a combination.

Guidance for Practice

If you are new to this:

Do not get caught up in which sense (your Claires) you are using
Stay open and relaxed
Be curious

Over time:

Patterns will emerge
Your primary sense ability will become clear

Keep notes of your experiences so we can explore them together.

If you do not sense anything at first, do not be discouraged.
It simply takes practice and patience.

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Hatha Yoga

Hatha Yoga

The Hatha Yogic practices are part of a much larger network of Yoga and Yogic practices. See the scroll on Yoga. If you are just coming from that page, read on.

Simply defined, Hatha Yoga refers to a group of Yogic practices that utilise the body–mind balance and connection as a path to spiritual development and Self-Realisation. The Sanskrit hatha translates to force or effort, or wilfulness and exertion, implying the physical energy aspect of the name given to this branch of Yoga. It also translates to the Yin/Yang balance of masculine and feminine energies and the harmonisation of the human through body, breath and mind. Under this definition many Yogic practices could be fully or partially considered Hatha Yogic practices.

Below is my own summary of the subject of Hatha Yoga.

What is Hatha Yoga?

Hatha Yoga as preparation for advanced Yogic practices

The Hatha Yogic practices refer to practices that work with and through the subtle energy channels of the physical body as a path to Self-Realisation (Yoga). The Hatha Yogic practices are both preparation for, and part of, the advanced practices of Yoga, sometimes categorised as Raja Yoga, here meaning advanced seated breath and meditation practices.

The Raja Yogic path is often described as the Eight Limbs of Patanjali from the Yoga Sutras (a scripture dating perhaps from the 2nd or 3rd century).

This Ashtanga Path of sage Patanjali shows us rules, practices and observances:

for behaviour, moral education and lifestyle (yamas and niyamas)
for posture practice referencing advanced seated postures held for long periods (asana)
for subtle energy mastery of Prana through breath practices (Pranayama in seated posture)
to withdraw the senses from outward focus to inward awareness (pratyahara)
to develop concentration and absorption into states of meditation (dharana and dhyana)

…that lead to the ultimate state of:

Self-Realisation / Yogic mastery (Samadhi)

The Yoga Sutras contain far deeper and more esoteric teachings than the above summary. The Eight Limbs of Yoga are often referenced in modern Yogic studies and in Hatha Yoga studies.

How do you practise Hatha Yoga?

Hatha Yoga practice path

The merging of breath and posture (either dynamic or still / held postures), through specific energetic channels of the bodies, is the art and science of Hatha Yoga.

In my understanding of Yoga, and with the above definition in mind, I consider Hatha Yoga an advanced practice of Yoga.

If we look at classical Hatha Yoga teachings and scriptures such as the 15th-century text by Swami Svatmarama, the Hatha Yoga Pradipika (Light on Hatha Yoga), we see the path of practice recommended in that era and for centuries afterwards.

Hatha Yoga begins with purification processes, changes in diet and lifestyle, combined with posture practice. After posture practice reaches a level of mastery, Pranayama and meditation practices of greater depth and difficulty follow, along with energetic practices such as Mudra and Bandha.

In Sanskrit terminology this progression includes:

Shatkarma, Asana, Pranayama, Mudra and Bandha.

All of this is considered preparation for advanced Yogic practice, sometimes referenced as Raja Yoga, and ultimately for Self-Realisation.

There are also other branches of Yoga such as Kriya Yoga and Tantra Yoga that utilise similar preparations and advanced techniques of Hatha Yoga. Yoga is a tree with many branches. Some writings categorise Hatha Yoga as its own branch among the main branches of Yoga. In a future post I will explore types of Hatha Yoga to give more depth to this description.

Why Hatha Yoga?

There are other important texts related to Hatha Yoga such as the Gheranda Samhita and Shiva Samhita. I have yet to explore these texts in depth, and I am not an expert in scriptures, so I can only share conclusions drawn from my own studies of the Hatha Yoga Pradipika, the Yoga Sutras of Patanjali, the Bhagavad Gita, and modern texts on Yoga.

From these explorations and my own practice experience, I define Hatha Yoga as follows.

Hatha Yoga is engaged in as preparation for higher levels of meditation. Hatha Yoga posture practice, whether dynamic (vinyasa) or held (asana), prepares the subtle energy channels (Nadis) to hold and channel greater amounts of energy in stillness — Pranic, Kundalini and other vital energies.

Another message I take from the teachings is that:

Hatha Yoga practice is a subtle energy practice through the physical body, where preparation of the spine and the seat for higher levels of Yoga is essential.

Accessing and liberating the spine is therefore central (pun intended!) to Hatha Yogic practice.

Breath-Work and Pranayama support the movement of Prana, preparing the breath-body channels (physical and astral) for advanced Yogic practices.

To practise these advanced aspects of Hatha Yoga, preparatory practices must first shape the bodies for a comfortable seat and centred spine. As a Hatha Yoga teacher, this preparation is what I focus on in my teachings at YM.

Making shapes

At the first stage of preparation we are making shapes to prepare our bodies for the energetic alchemy of Asana.

If you search for Hatha Yoga or Asana online you will find millions of images of postural shapes. Yet from the definitions above we know that Hatha Yoga cannot be only about shape.

If it were only shape, we would have many Self-Realised dancers, gymnasts and acrobats.

Clearly we love the shapes of Hatha Yoga — and why not? The postures are beautiful. Practising them can make us feel strong, agile and powerful. Mastering them is not easy.

But let us not stop at the shape.

Modern Hatha Yoga teaching often begins directly with posture and breath practices, without extensive preparation. While adapting old methods to the modern world is natural, the subtle energy aspect of practice can be lost if too much emphasis is placed on physical athleticism.

There is a beautiful combination of physical movement, subtle energy and breath that we do not want to miss as Hatha practitioners.

Practising Hatha Yoga

Some people may see the shapes of Hatha Yoga and feel discouraged before beginning. This is understandable. A genuine beginner practice or preparatory practice (such as the YM Method) can provide a helpful starting point.

In YM practice, students initially move through accessible movements and vinyasas that work on alignment and energetic pathways rather than attempting classical postural shapes immediately.

For most of us, myself included, merging breath and posture first requires familiarity with both breath and posture individually. Therefore the Hatha Yoga practice many of us begin with is practising Breath-Work and posture as separate practices.

You may still perform movements such as “inhale arms up, exhale forward bend”, as long as it is done with ease. Ease is the indicator of whether practice is appropriate.

For example, I do not recommend Ujjayi breathing with movement for beginners. I find there is greater ease when movement is performed with natural breathing and when we allow movement to breathe us.

Observing breath without movement also helps practitioners become familiar with their natural breathing patterns.

Why should you practise?

If we are drawn to the beauty and expressiveness of movement, enjoy inhabiting our bodies, or wish to feel more present within them, then the Hatha Yogic path may be a wonderful choice.

If you are serious about spiritual growth, self-study and personal development, Yoga practice and Hatha Yoga practice may suit you well. It is a system that supports health, therapy, fitness and spiritual evolution.

Many benefits arise from a balanced beginner practice of Hatha Yoga. We do not need to seek Self-Realisation or advanced postures to begin exploring our bodies through the science and art of Hatha Yoga.

We simply need curiosity and an open mind.

Begin.

I can guarantee that you will be changed through it — with no turning back :-D.

What type of Hatha Yoga should you practise?

Find a style of Hatha Yoga and a teacher that suit you. This may take time and exploration.

The right style or teacher may change as your practice develops. Do not give up after one class if it does not feel right. There are many styles of Hatha Yoga, and you are likely to find one that resonates with you.

If you do not, another form of Yoga may suit you better. Continue exploring.

I searched for eight years before I found the YM Method through its founder Jon Monks and met my spiritual teacher in London. Once I found my path of practice, both practising, teaching and life itself became better (an understatement :-D).

Even if your search takes time, it will be worth the journey.

Related scrolls

Free Hatha Yoga experiences with Mithila on video here.

Healing

Page is being updated. Coming soon.

Healing Forms

Healing is individual in that it taps into our unique composition of abilities to heal but it is also global in that many healers can tap into the same healing modalities. It is also universal in that the healing can be experienced inter-dimensionally.

M

Magnificent Mudras - Courses

Magnificent Mudras

A Practical Introduction to Mudra Meditation

A contemplative, experiential course with Mithila

Course Description

Have you ever noticed how your hands naturally move when you meditate, pray, think deeply, or feel strong emotion?

In many spiritual traditions, the hands are understood as powerful gateways into the subtle body. Specific hand gestures — known as mudras — can influence how energy moves through the body, how the breath flows, and how the mind settles in meditation.

Magnificent Mudras is a gentle and practical introduction to these powerful techniques.

In this course, Mithila guides you step-by-step through a series of simple yet profound experiments that allow you to directly experience how the hands affect your energy, breath, and awareness.

This course invites you into curiosity, observation, and personal discovery.

Through guided practices and meditation experiments, you will learn how subtle shifts in the position of the hands can:

lift or ground your energy
deepen your meditation
center your awareness
balance emotional states
support energetic harmony in daily life

By the end of the course, you will not only understand several traditional mudras, but also develop the ability to sense how your own energy responds to them.

Visit the Store and join this Course.

What You Will Learn

In this course you will explore:

The Energetic Language of the Hands

Discover how simple changes in the orientation of the palms influence the direction of energy in the body.

The Sensitivity of the Fingertips

Through guided meditation experiments, you will learn how each fingertip relates to different energetic pathways in the body.

These exercises help develop subtle body awareness.

Anjali Mudra – The Gesture of the Heart

One of the most familiar gestures in yoga and spiritual traditions is the prayer position.

In this course you will explore several variations of Anjali Mudra, including:

the soft heart-centered version
a more active energetic version
the third-eye variation
a grounding version connected to the earth

You will learn how this mudra can balance the left and right sides of the body and reconnect you to the wisdom of the heart.

Jnana Mudra & Chin Mudra – The Meditation Mudras

These two classical meditation gestures are widely used in yoga traditions.

You will learn:

how to correctly shape the mudra
the importance of posture and hand placement
how palm direction changes the energetic experience
the subtle activation created through the thumb and pointer finger connection

These mudras support deeper meditation states.

Practicing Mudras in Everyday Life

Mudras are not only for formal meditation.

In this course you will learn how to apply them in everyday situations, such as:

calming emotional overwhelm
lifting sluggish or heavy energy
centering awareness and attention
supporting deeper breathing
balancing energetic imbalances

Sometimes just a few minutes of practice can make a meaningful difference.

How the Course Is Taught

This course is designed as a practical exploration, not just a theory lesson.

Each mudra is introduced through guided meditation experiments, allowing you to observe your own experience.

You will be invited to:

sit quietly with the gestures
notice subtle changes in breath and sensation
observe shifts in energy and mood
record your experiences

There is no pressure to feel anything immediately. Developing sensitivity takes time, and every practitioner experiences these practices in their own way.

A Gentle and Patient Approach

Mudra practice is subtle work.

Some changes may be immediately noticeable.
Others may reveal themselves gradually through repeated practice.

In this course you will learn how to approach mudras with:

patience
softness in the hands
curiosity rather than expectation
respect for your own energetic responses

Over time, these simple gestures can become powerful tools for meditation and self-regulation.

Visit the Store and join this Course.

Who This Course Is For

This course is suitable for:

meditation practitioners
yoga students
energy work practitioners
people interested in subtle body awareness
beginners who want a simple entry into mudra practice

No previous experience with mudras or yoga is required.

Visit the Store and join this Course.

Course Structure

The course includes guided teaching and practice covering:

Introduction to Mudras and the Energy of the Hands
Palm Directions and the Movement of Energy
Exploring the Energy of the Fingertips
Anjali Mudra – The Gesture of the Heart
Jnana Mudra and Chin Mudra – Classical Meditation Gestures
Integrating Mudras into Everyday Life

Each lesson combines explanation with guided meditation practice.

A Final Invitation

These mudras are simple gestures — yet they carry a remarkable depth.

When practiced with awareness, the hands become a doorway into meditation, balance, and inner sensitivity.

May these practices bring you greater ease, insight, and connection as you explore the magnificence of mudras in joy.

Visit the Store and join this Course.

Subscription Fee: 360 SEK / €36

Includes Video Recordings of 4 hours of guided practice and teaching.

Includes Notebook and Playbook to assist your practice.

This subscription ends in March 2027.

Mantra

Mantra

Om Tat Sat Om Mani Padme Hum Om Namah Shivaya

Mantra is high vibration and potent prayer poetry. Like powerful poems that we love and repeat and return to through our lives, memorised and becoming a part of our identity, we memorise, repeat and return to mantras, absorbing their meaning.

Like a poem, a mantra expresses and helps us understand that which actually are undefinable mysteries of existence. Mantra gives sound and access to that which we cannot think or comprehend, or really speak of in ordinary language, and helps us access and express that inexpressible knowing of our souls. We can come together and celebrate that knowing in bhajans, in chanting circles, in prayer rituals and in song.

These prayer poems are in the Eastern yogic, Indian, Tibetan and Buddhist traditions often short or long strings of seeds of Sanskrit or Pali language syllables. Some of these mantra poems are epic tales — chants that take an hour to perform even once through.

These spirit and consciousness seeds speak to the parts of us that know that there is something beyond what can be said. They give us a language with which to speak to and vibrate from that place beyond conscious mind. And so those mantras that we are ready for transport us to that state of art and creation consciousness on the sound pods of vibration, to levels where we all re-cognise ourselves in some way through the divine elevation of the mantra.

We might recognise it in a form of energy mastery, in a form of good mood change, in a form of purification, in a form of break-through, in a form of healing and remembrance of divine origin, in a form of soul recall, in a form of bliss, ecstasy or devotional elation.

It can be potent to the point of painful: hearts breaking open to love, throats cracking past suppression and minds blasted into bliss. It can be gentle like a breeze that sways you on a warm summer day — relaxing you into sweet soft surrender. Easing you into a new skin of awareness and a place of power and way of being without even a hint of distress.

It all depends.

(Read more about: Prayer)

Mantra can silence you so absolutely.

In that silence you will rest so soundly in God’s embrace. Oh, for those moments in mantra meditation!!!

Mantra moves you

In the YM School we use the words Your Being Moved to describe our experience of Yoga. The practitioner who is attuned to energy alignment will find that through meditation, prayer, mudra practice, breath-work and pranayama, hatha yoga and other spiritual connections, mantras start to come to you.

You are intuitively guided by energy and alignment into mantra meditation knowing. So therefore mantra also moves you and happens to you and comes through you.

Further related scrolls:

Mudra

Prayer

Bandhas

the Magdalene Rose Ceremonies

The Magdalene Rose

A Living Teaching of the Heart

The Magdalene Rose is a heart-based spiritual teaching and energetic field that exists beyond any single lineage, teacher, or tradition. It is not a technique that belongs to one person — it is a remembered frequency, a living transmission of love, compassion, healing, and inner knowing.

It is accessed through direct experience, presence, and connection to the heart.

The Magdalene Rose Temple

The Magdalene Rose is accessed through what is known as the Temple of the Heart or the Magdalene Rose Temple — an inner sanctuary that exists both within human consciousness and as a higher-dimensional energetic space.

This Temple is unconditional in nature. It is open to all who approach with sincerity and openness. Entry is not based on worthiness, status, mastery, or spiritual rank. It is a sanctuary of love, safety, restoration, and remembrance.

The Heart as Sacred Space

Within the Magdalene Rose teachings, the heart is understood as a multidimensional space that holds memory, truth, purpose, and spiritual intelligence.

Some aspects of the heart are meant to be known. Some aspects are meant to remain sacred and mysterious.

The core teaching is simple:

It is safe to know yourself.
It is safe to hear your heart.
It is also safe for parts of you to remain a mystery.

Heart Consciousness

Heart consciousness is the foundation of the Magdalene Rose.

It is a way of living where love becomes intelligence, compassion becomes wisdom, and presence becomes guidance.

Heart consciousness includes discernment, boundaries, clarity, and self-respect. It is not passive, sentimental, or self-sacrificing. It is embodied, grounded, and conscious.

Emotional Wisdom

Emotions are understood as energy in motion — carriers of information, guidance, and healing.

The Magdalene Rose teaches emotional awareness, emotional responsibility, and emotional integration as part of heart-based living.

Healing the heart includes learning to understand, honor, and work with emotions rather than suppressing or bypassing them.

Healing, Remembrance, and Compassion

The Magdalene Rose is a space of healing, comfort, and restoration, but it is also a space of remembrance.

It reconnects you with who you are beyond fear, conditioning, and limitation.

It teaches gentleness with the self, forgiveness, self-compassion, and kindness toward your own humanity.

Embodiment

The Magdalene Rose does not teach escape from life — it teaches embodiment within it.

Love is meant to be lived through daily choices, relationships, boundaries, and self-respect.

Spirituality is not separation from the world, but conscious presence within it.

Core Essence

The Magdalene Rose is:

A living heart frequency
A sanctuary of love and safety
A field of compassion and healing
A teaching of embodied heart consciousness
A remembrance of true nature

It is a living experience of the heart.

Magdalene Rose Meditation Subscription

2026 February - 90 minute recording of the Magdalene Rose Temple channel

Summary — Magdalene Rose Temple Journey

A guided spiritual meditation journey into the Magdalene Rose Temple, a sacred inner and outer sanctuary associated with divine feminine energy, Mary Magdalene, Mother Mary, and the Temple of the Heart.

Participants are guided through a multi-stage experience that includes entering the Temple, receiving a collective yet individually tailored Red Rose healing transmission, and allowing the Rose Energy to read and heal the heart. The journey continues into the surrounding Rose Gardens, where each participant connects with a specific Rose that offers a unique personal healing transmission, either through energetic interaction or direct symbolic contact.

The meditation then guides participants back into the Temple, where some are led into personal inner chambers for individual exploration and healing. All participants eventually gather in the central hall, where a Rose Mandala Portal appears, serving as a dimensional gateway that returns them from the Temple realm back to human reality while carrying the healing received.

The experience concludes with gratitude, grounding, and integration, followed by reflective commentary on the nature of dimensional Temples, unconditional spiritual access, individual perception of energy, and the personal nature of spiritual experience.

Visit the Store - both video recordings are included in this subscription. This subscription is currently available until January 15th of 2027

If the subscription time has passed and you are very interested in the teachings, please write to Mithila and request the access.

2025 February - 90 minute recording of the Magdalene Rose Temple Transmission

This session introduces and guides participants through the Magdalene Rose meditation, a globally recognized heart-healing practice used for emotional healing, self-love, and spiritual connection. The teacher explains that the technique is not personally created by her, but is a widely practiced method used by healers and meditators to access heart consciousness, emotional balance, and unconditional love.

Participants are guided into the Temple of the Heart, also called the Temple of the Magdalene Rose.

Core themes of this particular transmission include:

Self-love and emotional healing
Heart consciousness expansion
Emotional mastery and balance
Forgiveness (especially self-forgiveness)
Compassion, gentleness, and inner safety
Remembrance of one’s true nature beyond fear and conditioning

The Magdalene Rose is presented as a living energetic space that can be accessed at any time through intention, breath, and remembrance. It is described as a place of healing, restoration, comfort, nurturing, and spiritual alignment that supports emotional regulation and inner peace.

The meditation also includes a strong focus on embodiment and grounding, teaching that spiritual energy is meant to be integrated into daily life, relationships, actions, and choices—not only experienced in meditation. Love is framed as active, discerning, and balanced, including boundaries, self-respect, and wisdom.

The session closes with integration guidance, grounding into the body, and encouragement to continue working with the Magdalene Rose as a personal spiritual resource for healing, emotional balance, inner guidance, and heart-centered living.

Visit the Store - both video recordings are included in this subscription.

This subscription is currently available until Janaury 15th, 2027.

Final day to order: December 15th, 2026.

If the subscription time has passed and you are very interested in the teachings, please write to Mithila and request the access.

Client Stories 2025

Thanks Mithi,
The Magdalene rose has assisted my personal healing journey in so many ways. During this spring I have worked with trauma release and the meditation helped improving my health and to explore the trauma in a safe space. Thanks to the Magdalene rose I got closer in knowing myself.

See you soon again 🌸

the Magdalene Rose Meditations

Visit the Store for this Course.

Meditation

I often say:
“Where your attention flows, your consciousness grows.”

Meditation

Meditation – the state of

Meditation is the name given to a state of being when the current consciousness of an individual moves from its habitual place of being to a more expanded state of being. We find ourselves naturally in states of meditation when we are in awe-inspiring situations such as natural wonders we experience in nature, the birth of a child, creative expansion in art, music, dance, etc., where our attention is naturally absorbed in being-ness and we get “blown away” into an expanded state of awareness, relaxation, peace, love and connection with one-ness.

There are power spots or places in the world, but also simply in going into the woods or being by the sea, where the veil between worlds can be experienced as thinner. We can sense our consciousness relax and expand in ways where we are not always aware of what is happening, or how or why, in such environments.

With regular practice of meditation techniques we can expand our habitual state of consciousness to reside in a larger expanse of consciousness. From there we can tap into the next edge of consciousness available to us, and so forth. The state of meditation, or the ability to tap into the greater consciousness in all, becomes more and more available as the practitioner progresses in their practice.

Relaxation is a fundament to meditation.

Developing focus and attention on the object of meditation is a stepping stone to entering states of meditation through practices.

Posture also plays a significant role in practice.

Meditation – through transmission

An experienced teacher or a yoga master / guru can also give the practitioner an expanded state of being, a meditative state, through transmission. This is rare.

It is also possible to experience oneself being drawn into expansion through another person’s expansion. However, integrating that experience can be challenging when returning to one's own habitual consciousness state if the gap between the two is great. The gradual process of building one's conscious capacity expansion through regular sadhana, daily practice, is by far recommended as an organic and healthy process of expanding your consciousness.

Meditation – the practice of

We say we are meditating when we are utilising tools, practices or methods for meditation. These tools and techniques are proven methods that, with regular practice, take the practitioner into the art of meditation. Each technique has particular expressions or outcomes that are cultivated by the practitioner who regularly uses the technique.

Therefore, if a certain state of change in consciousness or in energy is required for the practitioner, then based on the knowing of what a technique cultivates, a suitable practice can be given by an experienced teacher in the technique.

Some techniques require prerequisites of practice or preparation from the practitioner.
Some techniques are safe and easy for any beginner to take on.

There are many tools, techniques and types of meditation practice.

Examples

Breath meditation
Candle gazing meditation
Walking meditation
Hatha yoga movement meditations
Mantra meditations
Yantra meditations
Zen meditation
Vipassana meditation
Chakra meditation
Mudra meditations
Crystal meditations
Visualisation meditations
Sound meditations

…and so on.

With regular ongoing practice the meditation activity becomes a place of rest, relaxation, peace, inspiration, energy, motivation, purpose, meaning, creativity, conversation with spirit, intuition, clarity, healing and many more wondrous and useful things.

But at first it is a very physical experience. True at least for sitting meditation which utilises stillness, and sometimes silence and solitude. We must first master our wayward energies to get comfortable with sitting still and being at ease for at least 15 minutes in a seated posture.

In YM we define

Meditation – the divine abode – mind and heart movement patterns with specific energetic resonance for spiritual evolution.

More on Meditation

Guided meditations Q&A

Question

If I am attending a guided meditation and I wish to just be deep in my meditation state and I get annoyed by the interruptions of the guide, or the pace of the guidance doesn’t suit my state, how do I address this?

Answer from Mithila

Guided meditations are exactly that — guided. Therefore, in a group guided meditation it will not always be at the pace that you wish or need in order to stay in, or explore, a certain state of being, or even to keep up with the guidance.

If you still wish to join guided meditations there are many benefits, among them:

You can see the guided meditation as an opportunity to learn new techniques, which you can then repeat in your own silent self-practice, guiding yourself at the pace that suits you.
Guided meditations have the benefit of being space held by the meditation guide, sometimes even through energy transmissions and not only verbal guidance. These assist you in entering states of meditation and following the guidance and energy of the technique, which can be very valuable. It boosts your understanding of the practice and then assists you in your own silent self-practice.
Sometimes we can drift away from awareness of the present moment in silent self-practice in a way that is not possible in a guided meditation. The guidance keeps you flowing with the energy of the meditation and the duration of practice, which is also beneficial to advance your self-practice.

Due to the above benefits it can be worthwhile attending guided meditations to complement your self-practice.

However, what do you do when you feel annoyed by the interruptions that happen to your own experience of the practice when being guided?

My foremost tip is

Listen with your whole being rather than your ears.

When you hear the guidance with your ears only, it is easy for the energy to enter the mind space and become something you think rather than something you feel or sense into.

If you can listen with the whole of you, then you will be less disturbed in your own meditative state. You will be more able to blend with the energy of the meditation — your own experience within yourself and the one that is being guided into the space by the person who is speaking.

Take in what is being said without interrupting your own depth of experience and without having to “leave” the state of meditation you have created when a new guidance or description comes into the picture.

This way you can choose what to move on to, or what to stay in, at a pace that suits your needs on the day that you are attending a guided session.

I hope this helps.

Mudra

Mudra

“It is imperative that I believe
that my own hands can heal me”
— Mithila Kara, 2021

Mudras are mostly known as hand gestures or postures (Hasta Mudras). To me they are also sacred geometric shapes we create with our hands.

There are mudras that can be made with the whole body, with the face, and with the orifices of the body. Mudras can be made by activating the energy pathways of the subtle body anatomy, either singularly as one mudra or in combinations of several types of mudras and/or bandhas (Mana, Kaya, Bandha and Adhara Mudras).

Mudra is a subtle energy language and a communication method of universal design.

As we are part of the universal design and sacred energy geometry, our own bodies can take the shape and speak to the geometry of the cosmos. It is a sign language that helps us connect with the sacred geometry of ourselves and the universe through the physical and energetic shapes made by our own body and limbs.

These shapes have correspondence with cosmic architecture.

This communication allows us to both give and receive from the divine design of all life and nature, aligning with and through ourselves.

All One.

With mudra we consciously take our place as part of the sacred geometry of life.

With mudra we acknowledge and praise the divine architect and the cosmic creation maps that build our existence.

With mudra we honour those seen and unseen forms that hold our physical body homes and our energetic homes of being on many dimensions.

Guru Kriyaji says

“… Mudras,
the language of the Divine…
… from the Language of Light.”

Each mudra has its own connections and communicates a particular energetic frequency from and to the macrocosmic, and down from and to the microcosmic related physical elements within us humans.

Mudra is also a form of energy medicine.

We can use this connection respectfully to remember and renew healthy energetic exchanges between ourselves and our multidimensional being, and to realign, refuel, recharge, restore, repair and read any energy imbalances we may be feeling.

With mastery of mudra we can even heal not only ourselves but also others, places and situations where the fabric of existence needs sacred structural restoration.

We can also be in mudra purely to rejoice in life and creation.

In 2021 I became activated in light language sound and mudra, and find that I can now understand what Kriyaji means when she says it is “from the Language of Light”.

Mudra moves you

In the YM School we use the words Your Being Moved to describe our experience of Yoga.

The practitioner who is attuned to energy alignment will find that through meditation and prayer, and also Hatha Yoga and other spiritual connections, mudra starts to happen to you.

You are intuitively guided by energy and alignment into mudra.

Therefore mudra also moves you and happens to you and comes through you.

The practice of mudra

Like any practice or medicine, it should be undertaken with care and consideration for how your being responds to the act of mudra.

I am in the process of recording material on how I approach the practice of mudra and offer you ways to begin a practice. I hope to have this ready soon and that you will receive much joy and wisdom through a mudra practice of your own.

Mudra — Sanskrit translation

The word itself is said to mean seal, mark or gesture.

Mudra — other definitions

Maya Tiwari writes in the glossary of Women’s Power to Heal Through Inner Medicine:

Mudra — “seal” or sacred hand gesture which evokes cosmic consciousness, moves prana to shift negative energy into positive vibration. Mudras are a vital and integral aspect of Hinduism’s healing modalities such as ritual, worship, prayer, dance, yoga and Ayurveda.

YM 3 Bows Mudra Workshop Online with Mithila

Magnificent Mudras Basics Course Online with Mithila

Related Scrolls:

Bandhas

Meditation

Yoga

Mudra YM Online Course

Summary YM Three Bows Mudra Practice

The YM Three Bows Mudra Practice is a unique vinyasa mudra sequence from the YM Method of Yoga, designed to cultivate alignment, energetic awareness, and spiritual connection through simple yet powerful hand and body gestures. This practice blends movement, meditation, and symbolic ritual into a flowing choreography that is accessible for beginners while offering profound depth for advanced practitioners.

The sequence integrates two primary mudras—Anjali Mudra and the YM Heart Mudra—woven into a gentle, structured flow that aligns the body’s energetic system from root to crown. Through conscious movement and intentional pauses, practitioners are guided to sense subtle energy, cultivate inner awareness, and develop a deeper relationship with their own energetic field.

At the heart of the practice is the Three Bows ritual:

The First Bow honors the heavens and higher consciousness
The Second Bow honors the self as a sacred vessel
The Third Bow honors Mother Earth and grounding energy

Together, these bows symbolize the living connection between Heaven, Earth, and the human being—uniting divine masculine, divine feminine, and embodied consciousness.

This practice can be performed seated on the floor, on a chair, or in various adapted positions, making it accessible to practitioners of all abilities. It includes multiple variations, from gentle introductory forms to advanced energetic expressions, allowing the practice to grow with the practitioner over time.

The YM Three Bows Mudra Practice supports:

Energetic alignment and chakra integration
Grounding and expansion
Heart–crown–root coherence
Nervous system regulation
Spiritual connection and embodiment
Gratitude, reverence, and intentional living

More than a movement practice, this sequence is a living meditation, a spiritual ritual, and an energetic technology that supports alignment between the physical body, the subtle body, and higher dimensional awareness.

It is a practice of presence, reverence, gratitude, and connection—designed to be lived, felt, and embodied.

Visit the Store - This subscription is currently available between February 15th , 2026 and January 15th, 2027.

If the subscription time has passed and you are very interested in the teachings, please write to Mithila and request the access.

Mudra Basics Course

Read more about the Magnificent Mudra Course with Mithila here.

P

Prana

Prana

Prana – as life current energy

Prana is the name in Sanskrit given to the life or vital energy. We experience prana everywhere, as it is in all living things and sustains life. From our atmosphere, to nature, to the cells in our body, prana is everywhere.

There can be more or less prana. We feel more prana in the vital air by the seaside or in the depths of a tropical forest. We feel less prana in an urban concrete jungle.

Prana is a subtle energy that is not visible to the naked eye, but felt and visible in the manifestation of all life.

Prana is not the same as the breath, or breathing (taking in oxygen and letting out carbon dioxide).

Prana travels through the breath but is also in the food we eat, in sunlight absorbed through the skin, and so on. Some food can have more prana, such as fresh vegetables and sun-soaked fruits. Some food can have less prana, such as stale, old or heavily processed food items.

Prana – as the upward moving air element

In yogic spiritual and physical anatomy, the body being formed of the elements, prana is part of the air element.

Prana is one of five distinct characteristic aspects of the air element, each with its own purpose in the functioning of the body. Of these five, prana is the name given to the upward moving air element that regulates activity from the heart centre and lungs.

It is the air element aspect of the body that regulates inhalation, cardio activity and immune defence.

Prana in pranayama

Pranayama is the conscious direction and mastery of the flow of prana, or vital life current, and is also the collective name given to all breathing techniques in the practices of Yoga.

Some are beginner practices and some are advanced practices.

Ultimately, in deep states of meditation, the yogi master can sustain life without breath and the body is sustained on prana and by the power of God consciousness — the breath of God — alone.

This prolonged breathless state is considered one of the highest levels of yogic mastery.

Further readings in scrolls:

Other definitions

Merriam-Webster

prana noun
pra·na | \ ˈprä-nə \
plural pranas

Definition of prana

Hinduism

: a life breath or vital principle in Vedic and later Hindu religion

“It’s glorious to be in this newbie micro farm, with everything so green and lush and bursting with prana.”
— Valerie Reiss

“Eastern philosophy holds that yoga heals by releasing prana, the body’s vital energy. When prana is blocked, illness can result. Western practitioners believe yoga’s deeply relaxing breath work allows the body’s healing abilities to take over.”
— Norine Dworkin

First known use

1785, in the meaning defined above.

History and etymology for prana

Borrowed from Sanskrit prāṇa — “breath, exhalation, breath of life”, derived from the base of prāṇiti (“she/he breathes, draws in breath”), from pra- (“before, forward”) + aniti (“she/he breathes”).

Pranayama

Pranayama

Pranayama is the conscious direction and mastery of the flow of prana, or vital life current, and is also the collective name given to all breathing techniques in the practices of Yoga.

See the scroll definitions on Prana and Breath for further reading.

Some are beginner practices and some are advanced practices.

Natural breathing, abdominal breathing, thoracic and clavicular breathing, and full yogic breath (which uses all three of the latter techniques) are yogic beginner-level pranayama practices.

One can be a beginner in these for a lifetime, and when practised regularly they provide a wonderful stepping stone to more advanced breathing techniques such as:

Nadi Shodhana (alternate nostril breathing)
Kapalabhati (breath of fire)
Ujjayi (victorious breath)

and more.

When I teach breathing practices I separate breath-work from pranayama.

This is to clarify where the former is a foundation practice and the latter an advanced practice requiring extensive preparation from the practitioner. Much deeper knowledge is also required from the teacher.

What makes a practice advanced is when the practitioner intends to practise the techniques daily or regularly. In such cases, further preparation is necessary.

If practising advanced techniques occasionally, for exploration and for a few minutes only, it is possible to engage in them safely with the help of an experienced teacher. For regular or longer practice however, gradual preparation is necessary.

Pranayama begins with breathing better and gradually deepens into the subtle energy activities of gathering, moving and absorbing prana from the surroundings and from and through one’s own system of life.

Each technique fosters the clearing and strengthening of particular channels of energy in the body that vitalise organs and systems, blood and nerves, and goes on to purify the subtle energy body (Nadis).

When the central nadis are cleared through pranayama there is safe passage for Kundalini awakening.

Pranayama is considered a direct path to self-realisation in the Raja Yogic / Hatha Yogic spiritual traditions. This level of pranayama is a stage of mastery of prana and Hatha yogic practice.

Ultimately, in deep states of meditation, the yogi master can sustain life without breath and the body is sustained on prana and by the power of God consciousness alone.

This prolonged breathless state is considered one of the highest levels of yogic mastery.

Other definitions

YM definition

Pranayama — the rhythm of life current
Breath movement patterns with specific energetic resonance for spiritual evolution.

Further readings in scrolls:

Prayer

In my experience, prayer opens distinct doorways to the Divine.

As a spiritual practice or tradition there is a great deal to choose from in the world of prayer.

There are so many forms of prayer and in so many traditions. These are often performed in combination with religious or spiritual ritual.

Also, many activities can become our prayers — become prayerful.

Prayer is many things: an action, a practice, a spiritual connection, a way of life, an attitude, a method and a means, a goal and the journey.

We can be prayerful, we can be filled with prayer, we can be the prayer, we can be in prayer.

Each prayer has its own unique energy vibration and, in combination with any of the below:

the one who prays
the one who is being prayed to
the one to whom or to what the prayer is for (also for oneself)
whether said aloud
or silent internally
or in a group
or by yourself
or close to nature elements (such as fire, water, wind, earth)
with power spots or power objects
with music or other sound healing instruments
with light language or other multidimensional expressions

…creates an alchemic potion that heals all involved back into remembrance.

(Healing)

Benefits

In general I find that a good and proper prayer practice boosts vitality, spirit, mood, mental clarity and spaciousness.

Outspoken prayers and chanting can be mesmerisingly meditative, highly elevating and consciousness shifting.

Powerful prayers can break through blocks and negative energy.

Divine combinations of prayer, mudra and yantra can change karmas.

Prayer is a great tool for relaxation in daily life in silent self-practice or soft chanting and clears, discharges and recharges the auric field.

Form

To pray known prayers in any spiritual tradition well or accurately, you might need to know the words, the pronunciation or the form.

I believe though that much can be accomplished with the passion and heart behind the prayer — the presence and willingness to speak from the heart and focus the desire to open up to higher vibratory spiritual energy for good intent in any language that you know.

You have probably heard the expression:

“To pray is to talk to God and to meditate is to listen to God talking to you.”

There is truth in this in my own experience of practice.

It also helps to receive guidance on what prayers are suitable for different situations or for your personal energy and development — either from a teacher’s experience or through being guided by your own intuitive meditations, so you learn the meaning and energetic message of each prayer and the experience it has for your being.

The accuracy of form, pronunciation and meaning or understanding improves the experience and the results, but I believe cannot substitute for lack of heart, genuineness or good intent.

Of course, if we feel we lack these then practising prayer can also help us develop more heart, genuineness and good intent. It works in all ways.

The call to prayer

If you are not a natural with prayer, then with practice the art forms of each prayer reveal themselves to you and guide you into a deeper understanding of the what, how and why of prayer.

You might begin by praying and calling on the Divine assistance.

But then, gradually, when prayer calls, it is you who answers.

Each prayer is an energy medicine.

Prayer can heal a variety of afflictions that ail the human condition and the bodies.

Though many pray for the comfort and reassurance it brings, or pray when comfort and reassurance is needed, prayer has a lot more to offer.

It can and does open doorways to healing, intuition, insight, intelligence and multidimensionality.

If you overdose, or if it is not the right medicine to begin with, it can in rare occasions cause effects that one does not wish for. This reminds us of the power of prayer and the very real benefits there are to be enjoyed wholeheartedly by the one who prays.

Mantra

Mantra is one form of prayer in the Eastern spiritual traditions.

Related scrolls:

Mantra

Mudra

Prayer notes

Every prayer has an own unique energy vibration and in combination with any of the below...

the one who prays
the one who is being prayed to
the one to whom or "to what" the prayer is for (also for oneself)
whether said out aloud
or silent internally
or in a group
or by yourself
or close to nature elements (such as fire, water, wind, earth…)
with power spots or power objects or yantras
with music, sound healing & instruments
with Light Language or other multidimensional expressions

…creates an alchemic potion for transcendence while also providing many other benefits. A beautiful support for Life.

S

Shiva

Shiva

Boundless reverberance of divine bliss, absorption of meditation, steady, unflagging, unflinching, perfect, poised equilibrium of eternal being; the unwavering ascetic immortal yogi; the silent pulverisation from what is to what is becoming.

Shiva is the great disrupter in the holy trinity with Brahma (creator) and Vishnu (sustainer), the consort to Parvati in the divine masculine and feminine union and balance, the cosmic dancer and the vibration behind the mantra Om Namah Shivaya.

When I meditate on Shiva the above is what I sense — a mixture of my own connection to Shiva and what I have studied about Lord Shiva and the great Shiva consciousness.

The mantra Om Namah Shivaya is an all-pervasive pulveriser of energy blocks that stand in the way of the supreme yogic self-realisation and Tapas (the fire of yogic discipline).

When I meditate on the Om Namah Shivaya mantra the above is what I sense of this deeply transcendent masculine energy — Shiva salutation and honouring.

See also:

Mantra

Prayer

Simply Sitting Free Meditation Course

Simply Sitting: A Beginner’s Guide to Meditation

Build a calm, sustainable daily meditation practice in just a few minutes a day — simple, accessible guidance for complete beginners.

Free Simply Sitting Notebook to accompany you on your meditation journey.

(Tip: If your browser blocks the opening of this PDF file, copy the Link in the window that opened with the error message, paste into a new window and the PDF will open for you there.)

Click on image below to access this free video course. Read on for overview.

Course Overview

The base of meditation is simple.

It begins with simply sitting.

In this gentle introductory course, meditation practitioner Mithila guides you through the foundations of establishing a daily seated meditation practice that is sustainable, comfortable, and accessible to anyone.

Instead of trying to meditate for long periods from the beginning, you will learn how to start small and consistently, building a practice that naturally grows over time.

You will also learn how to sit comfortably — whether on a chair, on the floor, or in a cross-legged position — so that your body supports your practice rather than struggles against it.

This course focuses on simplicity and consistency, helping you develop the habit of showing up for meditation each day.

Whether you are completely new to meditation or have tried before but struggled to maintain a practice, this course will help you begin again with ease.

What You Will Learn

By the end of this course you will be able to:

• Begin a daily seated meditation practice
• Sit comfortably for meditation using a chair or floor positions
• Understand the importance of posture and alignment in meditation
• Gradually build a sustainable meditation habit
• Avoid common beginner mistakes such as doing too much too soon
• Develop a calm, simple practice of simply sitting

Course Curriculum

Lesson 1 — Sitting on a Chair

Learn how to create a comfortable meditation posture using a simple straight-back chair.

Lesson 2 — Sitting on the Floor

Discover alternative floor positions that support a straight spine and relaxed body.

Lesson 3 — Cross-Legged Meditation Posture

Learn how to gradually build comfort in the classic cross-legged meditation position.

Lesson 4 — Supporting the Body in Meditation

Small adjustments for the knees, feet, and posture that make sitting easier and more sustainable.

Lesson 5 — Beginning a Daily Practice

How to start small, overcome common obstacles, and build a lasting meditation routine.

Who This Course Is For

This course is perfect for:

• Complete beginners who want to start meditation
• People who have tried meditation but struggled to stay consistent
• Anyone looking for a simple and sustainable approach to beginning meditation
• Yoga or wellness practitioners who want to deepen their seated practice
• People seeking calm, clarity, and self-awareness

No prior meditation experience is required.

What This Short Course Provides

Usually learning to meditate requires focusing on techniques or longer sessions of practice from the beginning.

This course focuses on something even more fundamental:

Learning to simply sit.

You will learn:

• how to make meditation physically comfortable
• how to start with short sessions that grow naturally
• how to build a daily practice that lasts

The emphasis is on simplicity, accessibility, and sustainability.

Instructor

Mithila

Mithila is a long-term practitioner of meditation and spiritual disciplines.

For 2 decades, meditation has been a central part of Mithila’s daily life and work.

Her teaching focuses on helping people develop the ability to show up consistently for their practice, discovering the calm, energy, clarity, and freedom that comes from regular meditation.

Through simple and practical guidance, she helps students build meditation practices that are realistic, sustainable, and deeply supportive of everyday life.

Frequently Asked Questions

Do I need previous meditation experience?

No. This course is designed specifically for complete beginners.

Do I need special equipment?

No special equipment is required. You may use:

• a chair
• a cushion or blanket
• a quiet space to sit

How long are the lessons?

The course contains 5 short lessons designed to be simple and easy to follow.

How long should I meditate each day?

In this course you will learn how to begin with 5–10 minutes per day and gradually build from there.

Start Your Practice

Meditation made simple.

Sit down.
Close your eyes.
And simply sit.

Begin your meditation journey today.

Y

YM Breath-Work

YM breathwork and pranayama

Please read the Scrolls on Breath, Breath-work, Prana, Pranayama, Hatha Yoga, and Vinyasa first to gain a broader understanding of what is presented here.

In movement

In YM we move with natural breathing. We practise breath-work in stillness lying down or sitting. We wait for the natural merging of movement and breath to happen through practice.

This merging of breath and posture (either dynamic or still/held postures), through energetic channels of the bodies, is the very science of Hatha Yoga. I consider this an advanced practice. Again this is all relative to how often and for how long you practise — see further information on Breath.

See also YM Hatha Vinyasa Yoga for more information on breath in movement.

In stillness

Even though I personally practise intermediate breath practices, where I have expertise and confidence in providing teaching and teacher training is in the range of breath-work where I use natural breathing, belly breathing, as well as the separate and gathered parts of the full yogic breath as a starting point.

I use these techniques to assess the breath — the starting point of the practitioner — and then guide accordingly. Just like in any training, as the practitioner practises the techniques will require refining and redefining. This is an organic process.

When certain preconditions are naturally present, or arise from practice, we can take the breath practice further into more challenging breath movement patterns. For example, if someone already has a certain level of breathing practice (such as a singer or athlete who has trained their diaphragm and breathing apparatus), I can start directly with the YM two-part breathing technique to pave the way for Ujjayi breathing.

The YM breath practices

If someone is studying YM Sadhana, after two years of natural breathing, belly breathing and full yogic breath practices we introduce a YM breathwork practice known as:

Two-part breathing

(Equivalent to yogic abdominal breathing at first in shape and form. Then the practice is adapted to create more ease, space and diaphragmatic movement ability.)

With regular practice of two-part breathing, and with some cues in the meditations, we find ourselves naturally entering the YM:

Four-part breathing

A natural extension of two-part breathing into Ujjayi breath preparation. All this and more is thoroughly covered in the Sadhana Course Years 3–5.

We also have a:

Diaphragmatic stretch breath practice

which is part of our YM breathwork tools.

We also have vinyasa / movement meditations to help us access deeper breathing called:

Pranayama vinyasas

Further reading

Free breath-work session with Mithila click image below.

YM Meditations

YM meditations

Vinyasa movement meditation is the primary meditation practice of the YM meditation system.

Practising breath-work is a wonderful support for meditation practice.

We also aim to build our ability to be still through Simply Sitting, a meditation practice that prepares the practitioner for seated meditation.

Side note

I also teach non-YM specific techniques such as:

Midline meditations
Chakra meditations
Bandha meditation
Mantra meditations

and others.

YM teachers teach the techniques they are most familiar with and practised in, always beginning with YM movement meditations and Simply Sitting for beginners in seated practice.

There is also an advanced YM meditation technique called Root Meditation.

What YM meditations bring

All YM meditation draws you away from the head, away from being purely in the mind, and asks your attention to be based in the body.

Since the body is unquestionably present in the world, the body then anchors your mind in the present.

From here the senses journey deeper into what is happening, expanding awareness and giving us a real sense of how we reach beyond ourselves into what is unknown.

Learning how to do this gradually makes us more comfortable with not knowing, and slowly our need to know and control begins to fall away.

We experience this first in one area, then another.
This is the beginning of a deeper freedom.

How it works

All YM meditation is simple.

We learn to see and experience things as they are, without labelling, predicting or trying to understand them.

We begin to learn what it feels like to allow one thing to earth.

This meditation method teaches us grounding.

It shows us where the Earth is.

It allows us to unconditionally let go of everything.

It teaches us that Mother Earth is always giving — we simply need to learn to empty ourselves.

In this way the practice also teaches us how to let go.

It teaches us how to listen, feel and allow the natural juxtaposition of energy.

The meditation of movement keeps us in constant change.

It trains our interested muscle to stay with what is happening without wishing to control or affect the outcome.

Because of how we meditate in the YM Method it leads naturally to a greater sense of embodiment.

You allow your entire being to let go and then allow yourself to be filled again — much like a tree receives rain both from above and from below.

Related scrolls:

Meditation

YM Sadhana Courses

TWICE A MONTH MEETINGS WITH your YM Professional (Courses or Private Practice)
PRACTICE 15 MINUTES PER DAY by yourself choosing between movement, breath and/or sitting meditation
USE THE ONLINE VIDEO SUPPORT to prepare for the live online sessions with your YM Professional
USE THE ONLINE VIDEO SUPPORT to practice by yourself between your sessions with your YM Professional
ENJOY our ENERGY, MOTIVATION, INSPIRATION AND LOVING SUPPORT as you start, and sustain your journey towards daily consistent spiritual practice and growth.

What is the YM Sadhana Program?

A year long daily practice program, of movements and other meditations, with a teacher to support and guide you in monthly meetings. This program is primarily a practical one, with focus on the practices and developing experience in being in the practice. There is theory and philosophy woven in to the program however the first two years is more about the practice itself. Yoga theory and philosophy is added more and more in Year 4 and onwards in the Sadhana Program.

Who is it for?

For anyone, age 18 and upwards. See below for exceptions.

Ideal for beginners to Hatha Yoga and meditation, ideal for beginners to regular physical training, ideal for daily practice beginners, ideal for anyone including seasoned yoga practitioners wishing to learn the YM Method, ideal for those who wish to Teacher Train in the YM Method.

Who is it not for?

For younger than age 18 students, contact us for details.

For pre/ pregnancy/post we have a different program of practice. Contact us for details.

If you have severe health conditions, severe injuries/operated joints or organs or burn-out the Sadhana course programs may be too intensive. We would look at private sessions or learning at a slower pace, more frequently with a teacher and with less intense sessions. The YM Method has a wide range of practices suitable for all levels of practitioner and can be adapted for illness, injury, age, and other physical conditions. Contact us for details.

What is the time and financial commitment?

The time commitment with the teacher is a year long commitment, 8-12 meetings per year with a teacher. The time commitment to yourself is to practice 15 minutes per day.

Each Course will vary depending on if the sessions are Live or Online, and how big the group is.

For one-to-one sessions the schedule is set individually with your teacher.

The financial commitment will depend on how many sessions/ in group class or individual training. Approximately €80-€100 per month, for 10-12 months of the year.

Course Content

By unifying the whole body and expanding the fascial tissue in every movement, YM frees the spine and brings about flexibility, strength and well-being to your whole being with surprising efficiency with just a little practice daily.

The purpose of this practice is to remind us what being soft and well-connected feels like and to recognise where disconnection/stuck-ness/blockages are and how to reach through this to connection.

Welcome to the experience of this unique movement and meditation method steeped in the spiritual adventure of Yoga. As you start this practice, wonderment accompanies you. As you progress on this practice, Yoga Asana happens to you. It is a journey. We welcome you to ours.

------

Sadhana Satisfaction

Sadhana: a daily spiritual practice gives

a greater sense of purpose and creativity

an expansion of ability, capacity and desire

a greater sense of connection to that which we cannot see but sense

becoming clearer about our purpose and path in life

a sense of belonging to a community and a desire to be of service

health and well being

...and much more benefits. Over the years of daily practice the practitioner also gains great

skill and mastery in the tools of their practice.

Yes to the YM Sadhana Courses?

The above benefits of any Sadhana is also true for anyone journeying with us on the YM Sadhana Courses. What we provide specifically is:

support and expertise in the YM tools
a structure where you can begin or continue a daily self practice
a teacher of high level of experience and who has a steady daily practice to guide you
a correct technique and efficient method that brings delightful and quick Yogic practice results
support through the challenges of change, change that is inevitable when practicing daily
celebrating with you the benefits of that change (changes we ourselves have been challenged by, and the benefits of those changes that we ourselves have celebrated)

The journey is individual but the path is common. Sticking to a path is uncommon and that is where our Sadhana Courses come in. Our toolbox of Sadhana are the practices of the YM Method.

---

Mithila about the practice

‘’From the experience of myself and around 100 students using the YM practice daily from 2009 we have come to see that the following occurs for any student who applies themselves to studying and practicing this work with continuity and interest.

We (the YM teachers team) continue to live and develop this practice and are excited as to where it may take us and the Crew of Sadhana students applying themselves to this journey.

We are proud of and grateful for this fun and efficient practice of yoga and for the wonder filled results it yields.

---

We have not yet seen any hatha yoga method that allows this type of fluidity of movement to be available to a practitioner so quickly as the YM method in those students who have lovingly followed the method of practice and the individual guidance of their YM professional teachers. These are practices deeply quietening to the mind.

The art of vinyasa and the nature of asana comes from within to the student who stays true to their daily exploration of YM Sadhana. States of deep and peaceful meditation and concentration can be accessed by the student with greater skill and ease as they advance in the practice.

Greater ease, softness, precision, peace in posture and breath within basic practices to more advanced practices are all desirable goals for the YM practitioner. Wonderment is the natural outcome.

The practice does not induce injury in any way if practiced correctly as the teacher guides, it is taught in steady advancement and depending on the level the student has reached in their self practice. It is taught by highly self practiced teachers with long years in study and practice and ongoing study with a senior teacher. No exceptions.

The First Five Years....

...are spent unravelling the outer layers of tensions of the body, the fascinating fascial fabric that has formed itself according to our lifestyles, habits, karma (inherited traits, genetic traits, spiritual history, habitual behaviour), movement patterns etc...

Fascial freedom - we get looser, lighter, softer and stronger in the body - leads to facial freedom - we find ourselves smiling more.

...through precise and joyful direction of energy from the spine. The student experiences being not only more mobile, but physically stronger and emotionally lighter. The gradual path of this practice enables each student to digest the changes that are taking place on a deep tissue level in the body, daily and over the course of the years of practice accumulates to an indescribable joy of feeling freedom in one’s being beyond comparison to their first day of YM practice. Though the freedom and changes in the physical are felt immediately at the beginning of the course, the changes per year of daily practice adds up to a delicious existence in all the levels of being human: mental, emotional, physical in deep communion with spirit.

Years 6 to 10...

After 5 consecutive years of Starting Sadhana, the YM practice is then studied with more advanced techniques of vinyasa and asana, requiring greater skill and ability in being soft, in having strong connective tissue connections from spine to limbs and floor which then allow the student to work deeper in posture and breath-work at a new level of intensity in practice without overworking the nervous system.

An intermediate level YM Asana and Vinyasa practice begins. Breath-work is now introduced to movements and everything becomes softer yet. This brings about even greater strength and capacity in the connective tissue, bones and breath. The practitioner starts to work with Asana on a deeper level.

Sadhana Stories

Any of these years of study may be repeated with great benefit of going deeper and truly learning something well.

FOR WHOM

For all who wish to practice something useful and healthy on a daily basis. For all who wish to learn Hatha Yoga and a spiritual practice. For all who wish to get to daily practice fulfilment.

Age 18 and upwards (for younger students contact us for details on how to practice).

If you have severe health conditions, severe injuries/operated joints or organs or burn-out the Sadhana course programs may be too intensive and we would look at private sessions or learning at a slower pace, more frequently with a teacher. The YM method is adaptable to any level of physical capacity. There is a wide range of practices to choose from. The Sadhana Program is only one grouping of practices.

Would you like to start on the YM Sadhana Course?

Yoga

Yoga

A reflection

“The spiritual subject of Yoga is a massive tree with many branches and deep and ancient roots in the soil of India. I see it as roots that grow in the undergrowth of the world connecting all spiritual traditions across the globe, sprouting out of the earth in the form of teachings with their own distinguishing expression in South America, North America, Europe, Africa, Asia, Australia, the North and the South, the East and the West. All One.”

— M. Kara

Here are my definitions of Yoga:

Yoga – the state of

…is the union with God, the Self-Realised, the Fully Enlightened state(s) of being.

Yoga is the Indian / Sanskrit name for the spiritual divine union with God and could be used to describe the same states in all spiritual practice, under other names, that express the ultimate perfection, the Divine, the Awakening, the union of the individual self with Higher Consciousness / Creator / God / Universal Spirit / Divine Mother / Divine Father / Higher Self.

Yoga – the path of spiritual practice

…is the path to Yoga, to God, with ancient origins in the spiritual traditions and teachings of great sages, masters and divine teachers who walked the Earth and shared their wisdom in what we know as the sub-continent of India. Those spiritual traditions and teachings also have an intimate connection with what today are the religions of India, especially Hinduism.

There are many types of Yoga spiritual practice.

Karma Yoga
(Voluntary service – often to the Guru)

Bhakti Yoga
(Devotional Yoga through ritual, song, discipleship to God and Guru)

Jnana Yoga
(Intellectual / spiritual study and meditation)

Raja Yoga
(Mastering energy for meditation and breath practice)

…to name a few of the main types of Yoga practice and philosophy.

Each type has many sub-divisions, sub-cultures with different methods, masters, philosophies and styles of Yoga practice. Many schools of Yoga today may contain aspects of all or many of the main types of Yoga mentioned above or be specialised to one narrower path of practice.

The definitions above are in no way complete and yet show the great diversity of practice in Yoga. There is something for everyone in this vast menu of spiritual Yoga practice.

Of these methods YM is part of the Hatha Yoga practice paths with roots in Raja, Tantra and Kriya Yoga traditions.

Most Hatha Yoga schools, styles and methods in modern yoga practice contain aspects of all the main types of Yoga, emphasised more or less depending on the main theme or cultivation within the techniques or methods.

There may be elements of:

Karma Yoga (voluntary service)
Bhakti Yoga (devotional practices, chanting, prayer and ritual)
Jnana Yoga (study of scripture and intellectual exploration)
Tantra / Kundalini traditions (working through the physical body to integrate and elevate the human experience with Spirit)

Yoga – the process of

I find the greatest gift to daily life through yoga is that it is a path towards freedom.

I have been fascinated with freedom since a very young age. With spiritual practice, done daily in doses, we give ourselves the best conditions for overcoming our blocks, limitations and hindrances to fully living and fully being here.

Yoga is a process of expansion through integrity, of dissolving blocking boundaries and establishing healthy ones, of self-study and growth into human being-ness, of reaching for higher vibration and consciousness, of healing oneself of illusion and becoming more aware and open to truth.

Expansion of consciousness is a process of enlightenment. We move from one dimension of being to another, from one light level to another, from darkness to light.

Other definitions of Yoga

Yoga, the word itself, translates to:

union
connection
oneness
to bring together
to yoke
to unite.

Yoga is the direct experience of effortless being.
(unknown source)

Yoga is the cessation of the fluctuations of the mind.
(Patanjali – Yoga Sutras)

Merriam-Webster

yo·ga | ˈyō-gə

Definition of yoga

1
capitalised: a Hindu theistic philosophy teaching the suppression of all activity of body, mind and will in order that the self may realise its distinction from them and attain liberation

2
a system of physical postures, breathing techniques and sometimes meditation derived from Yoga but often practised independently, especially in Western cultures, to promote physical and emotional well-being.

When I teach the subject of Yoga in my teacher trainings or practitioner courses one of the things we address are these delicious definitions of what or who Yoga is. We aim to put our own practice into the context of what Yoga is and the history and evolution of the practices of Yoga, from where it was to what it is now. Then we leave it in order to go deeper into the practice itself.

See further Scrolls:

Yoga

Yoga YM

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March 16, 2026
meditation course update - new mudra basics course out now

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March 16, 2026
meditation course update - new mudra basics course out now
align, ground & surround

February 28, 2026
for sensitive, intuitive individuals who want structured, grounded energy mastery without fear, dogma, or only the mystical.

align, ground & surround

February 28, 2026
for sensitive, intuitive individuals who want structured, grounded energy mastery without fear, dogma, or only the mystical.
new mudra open class in March

February 20, 2026
mudras are a magnificent energy management tool...

new mudra open class in March

February 20, 2026
mudras are a magnificent energy management tool...

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1. Aura Awareness and/or Pillar of Light and Bubble of Light Techniques

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June 25th Ceremony - Honouring the birth family in this life.

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Healing for the blood-line ancestry of our birth family in this life.

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Post summer ceremonies in brief:

Honouring the previous life times on Earth and other ancestral lineages we belonged to

Healing for the previous life times on Earth and other ancestral lineages we belonged to.

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Past life healing for the ancestral lineage, this and other lineages.

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Healing for the ancestral lineage on a Soul and Spirit Level, star and planet system origin and galactic family.

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🌱 Low Intensity Burnout (Early Signs)

🌿 Moderate Burnout (Reduced Capacity)

🌑 High Intensity Burnout (Exhaustion)

🌊 Recovery Phase

🌿 A Guiding Principle

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Swedish: Utmattningssyndrom

Exhaustion Disorder

Core symptoms:

🌿 Stage 1 — Functional stress / early burnout

🌿 Stage 2 — Established exhaustion

🌿 Stage 3 — Clinical exhaustion disorder

🌿 Stage 4 — Collapse / long-term dysregulation

Nervous system dysregulation

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What is regulation vs insight in practices*?