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Posts Tagged ‘mindfulness’

Perceptive Meditation & CBT: A Medicine-Free Path to Overcoming Depression, Anxiety, and Stress

Posted in daily writings and musings of the psychologist, tagged , , , , , on February 20, 2026| Leave a Comment »

In a world where stress, anxiety, and depression often feel like unavoidable parts of life, many are looking for a way to heal that doesn’t rely solely on a prescription bottle.

The “Science of Living” offers a powerful, drug-free alternative by combining two proven methods: Perceptive Meditation and Cognitive Behavioral Therapy (CBT). While CBT gives you the mental tools to handle life’s challenges, Perceptive Meditation works directly on your body’s internal chemistry, helping to balance your hormones and nervous system from the inside out.

Together, these therapies bridge the gap between the mind and the body, offering a holistic path to lasting peace and emotional resilience.

The Body-Mind Connection

Modern science is beginning to validate what traditional practices have long held: the “psychic centers” of the body—biologically known as the endocrine glands—are the bridges between our physical and mental states. This field, known as psychoneuroendocrinology, studies how our thoughts affect our hormones, emotions, and intellectual functioning.

Recent evidence highlights the power of focusing on these centers:

  • Hormonal Reset: A 2025 study in Nature confirmed that specific breathing and focus techniques (like those in Perceptive/Preksha meditation) increase oxytocin and endorphins while significantly lowering cortisol.
  • Neuroplasticity: 2026 research shows that short-term meditation can “shrink” the amygdala (the brain’s fear center) and “thicken” the prefrontal cortex (the center for logic and control).
  • Genetic Impact: Trials indicate that 8 weeks of consistent practice can positively alter gene expression related to immunity and metabolism.

2. Defining the Two Pillars

What is Perceptive Meditation?

Perceptive Meditation is a technique focused on the psychic centers (endocrine glands) to transform emotions, attitudes, and behaviors. By meditating on these centers with complete absorption, practitioners can “rectify” chemical secretions—shifting them from negative (stress-inducing) to positive (wellness-inducing).

It works on three levels:

  1. Physical: Rejuvenates the immune system and improves circulation.
  2. Emotional: Harmonizes the nervous system to eradicate depression, anxiety, and psychosomatic disorders without medication.
  3. Psychological: Cleanses the mind of suicidal ideation, low self-esteem, and chronic negativity.

What is Cognitive Behavioral Therapy (CBT)?

Cognition refers to the conscious mental processes of thinking and reasoning. CBT is a goal-oriented “talk therapy” designed to help individuals rectify distorted thinking patterns that occur during emotional distress.

When we experience trauma or upheaval, our minds often lose touch with healthy cognition, leading to a “negative filter” through which we view all events, people, and ourselves. CBT provides the tools to challenge these thoughts and return to a balanced perspective.

3. How the “Joint Therapy” Works

By combining these two methods, we create a two-pronged approach to healing:

FeaturePerceptive Meditation (The Body)CBT (The Mind)
FocusInternal “Psychic Centers”External Triggers & Beliefs
MechanismFlushes negative chemicals; calms the nervous system.Identifies sources of distress (e.g., bullying, trauma).
GoalPhysical re-tuning of the stress response.Cognitive tools to handle future triggers.

4. Real-World Applications

Clinical trials from 2024–2026 show that this integrated approach produces spectacular results for:

  • Severe Conditions: PTSD, Chronic Pain, and Clinical Anxiety.
  • Behavioral Disorders: OCD, ADHD, and Eating Disorders (Anorexia/Bulimia).
  • General Well-being: Improving resilience in students and retirees, and preventing depression relapses.

5. What to Expect in a Session

This joint therapy is a collaborative, non-medicinal process. A standard program involves:

  • Frequency: 50-minute sessions, 3 times per week.
  • Practice: Combining deep meditation on endocrine points with written and spoken cognitive exercises.
  • Outcome: A long-lasting empowerment that develops new cognitive abilities and a positive self-perception without causing additional mental trauma.

By Ramneek Kapoor – Family Therapist, Psychologist, and Science of Living Expert

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Understanding the Additional Advantages of Mindful Perceptive Meditation(Preksha Dhyan)

Posted in daily writings and musings of the psychologist, The psychology counselling services available, tagged , , , , on February 2, 2026| Leave a Comment »

Would you believe it that the best armies in the world today are making use of Mindful Perceptive Meditation (Preksha Dhyan) in different forms to train their personnel? On self-discipline, stress management, develop focus and resilience, and improve performance in all areas of their professional life, and lead a holistic, meaningful personal life too.

What does Mindful Perceptive Meditation (Preksha Dhyan) do, and how does it become beneficial in our professional, student, and personal life?

The therapeutic technique of Preksha Dhyan or Mindful Perceptive Meditation includes five ‘A’ exercises: Attention, Acceptance, Appreciation, Adjustment, Adoption, or Adaptation. These extensive exercises, emphasizing the mental perception build-up of a solid personal and professional self, are undertaken during the therapy on a regular basis.

How does it help me better my professional self?

Stress Reduction: Stress happens to all. There is always stress of performing better than everyone, more so if you are under evaluation, be it a study examination, competitive performance, doing better in business relationships, or even regular work and jobs. Such stress often saps your confidence and energy, bringing about a feeling of not being up to it.

Preksha Dhyan sessions help in all situations of professional and personal life. A few sessions of Preksha Dhyan (Mindful Perceptive Meditation) enable professionals, students, trainees, and others to regulate their autonomic nervous system to “turn off” the stress response, and re-energize them with a fresh sense of taking on tasks with new vigor and a positive mindset. Preksha Dhyan or Mindful Perceptive Meditation training thus becomes a key element of inoculation training against any kind of stress and brings instant relief, and when done on a regular basis, it keeps stress away.

Enhanced Performance: Preksha Dhyan or perceptive meditation therapy aims to improve focus, analytical understanding, memory, ability to recall, decision-making, overall cognitive performance under pressure, and make delivering better performance each time a regular habit, improving effectiveness in all areas of life of students, professionals, executives, sportsperson, and industrial workers.

Integration: It brings about harmony with the self and the external world, improving understanding of the self and of the environment around. A better interaction of both takes place each time a challenge occurs in life. Incorporated into daily, easy-to-do cerebral exercises of a few minutes, it goes a long way in keeping the mind and body at peace with each other, reducing anxiety to a minimal level, developing general resilience, body awareness, and awareness of the environment. Conflicts in life are thus handled by the person in a very cool, calm, positive, and unperturbed manner.

Key Programs & Concepts:

Mindfulness-Based Mind Fitness Training (MBFMT): Instead of working only on stress, the program aims to focus on training the mind to stay fit in all kinds of situations and stay alert, with inbuilt positive responses to environmental and atmospheric changes.

Resilience Training: Preksha Dhyan or Mindful Perceptive Meditation aims to build stronger mental strength and a truthful, transparent character with inherent qualities of honesty and morality in modern times.

Evolution of a holistic personality that is always learning, adopting, and adapting thus becomes the main force of any individual undertaking training in Preksha Dhyan (Mindful Perceptive Meditation) at Alka Mansik Pramarsh Foundation.

You can call or email us:

0731-4263087

mansikpramarsh@gmail.com

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The Psychological and Physical Effects of Chronic Worry

Posted in daily writings and musings of the psychologist, tagged , , , , on January 6, 2025| Leave a Comment »

Please note: All names and identifying details in the following article are fictional and used for illustrative purposes only.

Worry is a natural human emotion. It serves a purpose when it prompts us to constructively analyze a situation and plan a course of action. However, when worry spirals into constant fear and apprehension, it can become a debilitating emotional disturbance, hijacking the mind with perceived dangers that may never materialize. This chronic state can lead to anxiety, phobias, irrational thoughts, and obsessive behaviors.

Photo by energepic.com on Pexels.com

Case Studies: Two Sides of Worry

The impact of excessive worry can manifest in various ways. Consider Mrs. Sharma, whose daughter, Julie, attends a local kindergarten. Initially, Julie was excited about school. However, she suddenly began complaining of stomach aches and refused to go. A pediatrician found no physical cause, leading to counseling sessions with Julie, her parents, and her teacher. These sessions revealed that Julie was constantly worried about her mother being alone at home.

This anxiety mirrored Mrs. Sharma’s own behavior. Concerned about her daughter’s safety on the school bus, Mrs. Sharma’s concern evolved into obsessive behavior. She would repeatedly ask the bus driver to drive slowly, and even follow the bus on her scooter until it reached the school gates. This “melodrama,” as the article calls it, continued for over a month, eventually prompting the bus attendant to request Mr. Sharma’s intervention.

Another example is Mrs. Narwhal, whose fear of germs led to elaborate rituals. She kept a separate set of clothes in her bathroom to change into immediately upon returning home. She would then bathe and wash the clothes she had worn outside, believing this would cleanse her of any contamination. While this ritual provided her with temporary relief, it disrupted the peace of her family. Any attempts to dissuade her from these practices were met with resistance, further isolating her.

The Psychology of Excessive Worry

Just as young Julie’s mind created a narrative of her mother’s potential vulnerability at home, excessive worry can distort reality for adults. It can trigger a cascade of fears, apprehensions, and dark imaginings about the safety of oneself and loved ones. This can manifest as:

  • Chronic anxiety: A persistent feeling of unease and apprehension.
  • Phobic thoughts: Irrational fears of specific objects or situations.
  • Obsessive compulsions: Repetitive behaviors performed to alleviate anxiety.
  • Generalized anxiety: Worrying about a wide range of everyday matters.
  • Panic attacks: Sudden episodes of intense fear accompanied by physical symptoms like rapid heartbeat, shortness of breath, and sweating.

In severe cases, individuals may even begin to worry about their own worrying, creating a vicious cycle.

The Physical and Emotional Toll

Chronic worry can also have significant physical effects, including:

  • Breathlessness
  • Rapid heartbeat
  • Excessive sweating
  • Choking sensations
  • Mental suppression and distress
  • Difficulty focusing and concentrating
  • Sleep disturbances

Seeking Help

When worry becomes chronic and debilitating, professional help is crucial. Effective treatments include:

  • Psychotherapy: To address the underlying causes of anxiety and develop coping mechanisms.
  • Cognitive therapy: To identify and challenge negative thought patterns.
  • Holistic therapy: To address the mind-body connection and promote overall well-being.
  • Mindfulness and meditation: To cultivate present moment awareness and reduce anxiety.

Conclusion

While occasional worry is a normal part of life, excessive worry can have a profound impact on mental and physical health. Recognizing the signs and seeking appropriate treatment are essential steps in reclaiming control and living a more fulfilling life.

-Ramneek Kapoor – Family Therapist, Psychologist Counselor and Science of Living Expert

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Embracing Self-Acceptance: A Path to Overcoming Depression and Inertia

Posted in daily writings and musings of the psychologist, tagged , , , , , on June 25, 2024| 2 Comments »

Have you of late been feeling deep in the woods? Do you feel the world is out to get you? Do you really feel the next Johnny is better than you? Do you want to just lie down and not look at the world in the daylight, with the curtains drawn and the lights off all the time? The day just seems to drag on, the night becomes all the more difficult, and sleep seems to have eluded you for many days. Do you look at the world as a real queer place with all the folks giving you advice to go and do something about it?

Do you:

  • Beat yourself up over silly mistakes,
  • Feel always sick and tired on account of not sleeping well,
  • Constantly grapple with unwanted thoughts running through your mind all the time,
  • Feel tormented with traumas and pains of life’s doings and undoings.
“Depressed man sketch clipart“/ CC0 1.0

The doctor might say you have depression and a mood disorder. Others would simply call it an inability to face the stresses of the world and may associate it with anxiety attacks. Some could have compassion for you, or some could just call you a lazy buff. But do you really feel all that advice is necessary when all you are doing is being comfortable in the discomfort of inertia and the negation of the self?

But is it not a fact that you do want to feel truly good, only if someone could help you overcome this inertia of depression? The visits to the psychiatrists do not seem to have helped much, as they do nothing but prescribe a different medicine every time you go to them.

Here is a simple remedy that can help you overcome the negativity that seems to have entered your mind and life.

Make an attempt to accept yourself and feel a profound sense of warmth and self-importance. No, I am not advising you to become a megalomaniac, but asking you to feel the powers that be within you to resurrect your life. You have some magnetic power that makes you unique, that makes you “ME.” Identify this “ME” and make all efforts to become “ME.”

We often look at others and not only compare ourselves with others but also be always busy in the process of becoming others. But would becoming others make us happy or satisfied? No, not at all. The more we look outward towards others, the more we get dissociated with the self, the real “ME,” that always wants to excel and be recognized. But the rat race of becoming others, the eagerness of doing like the others do, pushes this “ME” to the unknown depths of ignominy.

We regularly conduct Preksha Meditation classes at Alka Mansik Pramarsh Foundation, and our experiences reveal that the meditation of self-acceptance makes people gain positivity and a happy state of mind which cannot be compared to others because, in this, there is no “other.” The learning of the self can definitely be compared to the learning of new things and being part of something bigger, some sacred and celestial happiness and satisfaction.

If you want to feel this, self-acceptance is the habit you need to inculcate gradually in your mind.

Start by writing all the positive things about you on a paper, even if you feel there is nothing positive that you can write about yourself, just write the following statement:

“I am a powerful person. I have the power of mind.”

Continue writing a full page, then meditate on this, and you will gradually start feeling good.

You must accept yourself in a positive fashion, and that will help you overcome barriers to self-acceptance. Come and learn with us the daily self-acceptance practices that result in psychological and emotional healing.

Ramneek Kapoor, Clinical Psychologist and Family Therapist, Science of Living, Preksha Meditation Expert

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Mindful Perceptive Meditation and Talk Therapy can help Schizophrenia

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , on February 3, 2019| Leave a Comment »

pm2Ashu (name changed) could not do anything in life ever since he had been diagnosed of schizophrenia by the psychiatrist. He had been prescribed psychotic medicines by different psychiatrist doctors wherever his family had taken him to them .Yet nothing helped. His fears and phobias had worsened with time. The voices in his head continued disturbing him. His logical cognitive ability had been completely distorted and for him all the delusions had become the real images and characters.

meditation singleSimilarly Sheena (name changed) continued with the fear and phobia of persecution at the hands of a person who had long moved out of her life five years ago. Sheena had been diagnosed of delusional disorder (a psychotic disorder).Her life had become completely miserable as she would often get lost into her phobia and would not be able to conduct her normal day to day routine life.

Schizophrenia is a psychiatric disorder that disables and distorts the logical thinking and cognition of the individual affected by this chronic brain disorder involving “positive” and “negative” symptoms.

Positive symptoms relate to hallucinations (hearing voices or seeing visions that aren’t real), delusions (fixed false beliefs), and disorganized thinking or speech. People suffering from active positive symptoms often respond to those symptoms in ways that are obvious to others around them (e.g., agitation, disorganization).Ashu, mentioned above had suffered from imaginative voices in his head hearing that someone is out to prosecute him and that he would be sent to prison. While these thoughts were not visible to others but he often complained of hearing voices and attributed the voices to one of the persons he had been dealing with in his family business.

Negative symptoms relate to substantial decline in the affected person’s social interactions, communication, and motivation to conduct day to day affairs. Sheena had displayed negative systems when she had been referred to us for, a “split personality.” behavior, but Schizophrenia has nothing to do with split personality. She had been suffering from delusional disorder, a kind of schizophrenic psychotic disorder.

Ashu and Sheena both exhibited resistance to antipsychotic medications and their family members were definitely at a stage when nothing could help them. Ashu did sometimes show partial improvements only to go back to from where it had all started. We noticed that Sheena’s problem continued to be more chronic and affected all aspects of her life. She did not respond to any psychotic medications being administered by the psychiatrist.

But both Sheena and Ashu found it difficult to establish and maintain relationships within the family and externally. They were unable to carry on their day to day work on account of mood swings and delusions that would take a toll of their logical thinking. Both had virtually cut themselves off socially. Their disordered thought process prevented them to understand that they were not normal in their thinking faculty like other people in their lives. Their family too found it quite an uphill and expensive task   to follow the treatment handed out to them by the doctor every fortnight on account of heavy cost and also due to the patient’s refusal to take the medication.

We decided to make good use of Mindful Perceptive Meditation Therapy and Cognitive Behavior Therapy together to treat both Ashu and Sheena regularly on every alternate day basis in order to maintain regularity and without giving them a chance to revert to their pre conditioned schizophrenic way of thinking and cognition. Initially we found it difficult to communicate with the subjects as they would either not come for counseling or if they had come, they would not pay attention to what was being discussed. Gradually they started to respond to our instructions. We had begun the treatment with “Shwas Preksha ‘(Mindful Perceptive breathing exercise on the psychic centers) conducted under the watchful eye of the expert instructor. Soon we started noticing a significant improvement in both of our clients.

Thereafter we had begun with them the activities of “Mindful Perceptive Meditation” which involves both body and mind into deep meditation on the psychic centers, being fully aware of the moment and the breathe present in every living moment in its total intensity”. This continued along with the regular exercises of Kayotsarga to provide the much needed peaceful perception of the body through mind. Kayotsarga is a process of meditation that dissociates the physical body from the mind and it puts the muscles of the body to   complete rest progressively, somewhat similar to progressive muscle relaxation technique.

Peaceful-Mind-Remedies-South-Croydon-426x426Soon a very significant improvement could be noticed in certain negative symptoms, (e.g., negativity about self and family, sense of doom, lack of interest in surroundings and /lack of drive) started yielding to positive thoughts on all these issues .The clients did respond well as we noticed Ashu and Sheena both had begun looking at the positive aspects of their life. Their sense of appreciation for some aspects of their lives could be felt in their daily interaction with us. We could see their interest reviving in their day to day life too exhibiting positive symptoms.

These results had further been strengthened by the process of Mahaprana  Dhwani {greater inner sound effects  produced by the help of mouth and nose while exhaling  the breath by the patients }reformed  on all psychic centers during the process of deep perceptive breathing exercises and exhalation  undertaken by the patients.

Mindful Perceptive Meditation and CBT has been very effectively used by us in a variety of psychiatric/psychological disorders .We had used Mindful Perceptive Meditation and positive affirmative techniques to enable the affected person correct the functioning of endocrine glands producing negative steroids and emotions and subsequent faulty thought process .The practice of CBT generates critical cognition of actual position of the situation and helps analyze all kinds of thoughts with objectivity and factual back up. The Mindful Perceptive Meditation therapy supports written affirmative statements about the self and situations which would be given as homework exercises and are reviewed later with the clients. The whole process was focused on changing the negative perceptions about self and situations to positive emotions and thoughts.

Generally a patient requires 50 to 60 sessions over a period of three to four months. But in severe cases the sessions (each running for 45 minutes to one hour) can go up to 90 to 120 sessions over a period of 6 to 9 months’ time like it had been extended in these two cases for up to 6 months.

It gives us greater satisfaction and happiness that eventually after a hard work of six months , the patients had been cured of their problems to a large extent and with the help of their family and friends,  the process of rehabilitation  of both of  them into the family and society had been achieved.

We have   been making use of Mindful Perceptive Meditation and Cognitive Behavior Therapy successfully in many other cases of depression, anxiety, stress and many other psychotic disorders and many have been restored to their normal life.

Perceptive Meditation enables you live in and with your breath taking your mind away from your anxiety stress and worries of life .It empowers you to live in the moment with complete mindfulness of your soul ,body and mind “. Ramneek Kapoor.

If you have someone in the family suffering from any such disorder,Come and discuss with us how to proceed.

You take the first step today and  we help you  find the much needed happiness.

Call  on us @9179383554 or write to us @ mansikpramarsh@gmail.com

-Ramneek Kapoor – Family Therapist, Psychologist Counselor and Science of Living Expert.

 

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Perceptive Meditation and Mindfulness

Posted in daily writings and musings of the psychologist, tagged , , , , , , , , , , , , , , , , , , , , , , , on December 29, 2018| Leave a Comment »

download“Perceptive Meditation enables you live in and with your breath taking your mind away from your anxiety stress and worries of life .It empowers you to live in the moment with complete mindfulness of your soul ,body and mind “. Ramneek Kapoor.

What is Perceptive Meditation and What is Mindfulness ?

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“Perceptive Meditation is the intense involvement of body and mind into deep meditation on the psychic centres being fully aware of the moment and the breathe present in every living moment in its total intensity”

Mindfulness refers to the process of focussing complete attention to the present moment of life and living life in its every moment with complete awareness .This enables acceptance of life’s every moment in its totality and being aware of life in a non judgemental manner .In a way Perceptive Meditation and Mindfulness both work in the same direction for the same purpose.

How do Perceptive Meditation and Mindfulness help when Practiced together
  • Both are practiced with the mind fully present in the here and now
  • Perceptive meditation through the process of Srir Preksha {Perceptive Meditation on various parts of human body each focussed separately } helps the protagonist meditate on the various parts of the body to experience both the negative and the positive without reacting or expressing any likes or the dislikes, love or hatred for any part , making the journey of the mind through the pleasant or the unpleasant thoughts sans reactions and thus developing a feeling of equanimity in all kinds of circumstances. Mindfulness is similar way of experiences of the pleasant and unpleasant being fully aware and feeling unthreatened .
  • Perceptive meditation develops better connect to the self and in the process bringing better acceptance of the internals with the externals, and of the other humans in the world around with complete mindfulness
  • The process of practising deep meditation in total mindfulness of the psychic centres brings about a complete peace of mind, a better physical , mental and emotional health in the individual and empowers with the cosmic energy.
  • The process of kayotsarga ie, the progressive mindful journey on all the body parts and psychic centres to dissociate the psychic centres and body parts consciously from the mind brings about a total; celestial self-awareness
  • The process of Lesya Preksha (mindful perception of the celestial colourful lights )on the psychic centers brings about a total peace of mind, better mental and emotional health and develops acceptance of all kinds of ups and downs in life without extreme reactions , thus empowering the mind for better tolerance and understanding .
  • Mindful perceptive meditation of the psychic centres helps separate the thoughts from the emotions distinguishing imagined from the reality.
  • Mindful perceptions of the psychic centres teaches to the practitioner that everything is temporal and that everything changes; that same way emotions, thoughts and feelings are also short-lived and temporary like the weather.Nothing remains permanent .
  • Perceptive meditation with total mindfulness brings about better balance of mind and emotional stability.
  • Mindful Perceptive Meditation brings about serenity ,calmness and peacefulness.
  • The mindful perceptive meditation makes the practitioner aware of the negative and the positive both and trains to focus the mind on positives .

Perceptive Meditation, Mindfulness and Psychotherapy

preksha dhyanMindful Perceptive Meditation on Psychic Centres is a very powerful, evidence-based meditation tool for enhancing emotional ,psychological and mental health.

It has very successfully been used as an effective intervention in a wide range of clinical disorders, including bodily distress disorder,psychosomatic pains, chronic stress disorder, anxiety disorders, depression, PTSD, OCD, substance abuse, and other neurotic and psychotic disorders bringing relief to the affected .

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