we love to wear our yoga, from tees to tattoos to jewelry that expresses our devotion. malas, strands of 108 beads plus a “guru” bead traditionally used for meditation and prayer, are the newest trend in wearable yoga, with designers making mala necklaces that combine gemstones with potent energies and sacred meaning to infuse your practice.
there are many theories behind the significance of the number 108, which has long been considered a sacred number in hinduism. the number 1 is often taught to symbolize God, the universe, or your own highest truth, 0 for emptiness and humility in spiritual practice, and 8 for infinity and timelessness.
malas also offer people a wearable reflection of something in their own journey, and in that way can become whatever the wearer intends for it. every gemstone is said to have different properties, energies, and meaning. they are a great symbol for the grace we create. for meditation however, the use of mala beads with mantra is the most popular method of meditation, and is taught by many gurus as the safest way to meditate, raise kundalini, and open the chakras. if you're not familiar with mantras, you can learn about them on my mantras page here.
how to use mala beads:
the word mantra means "to transcend the thinking mind." mantras are sanskrit words or seed syllables that are sung, chanted, or mentally repeated with the use of a mala, in order to cultivate an energetic that is supportive to the body/mind, and to aid the mind in concentration during meditation. for example, have you ever noticed that your tone and words create a certain energetic in your environment? have you ever caught yourself humming a tune and noticed that it may be the humming itself that has lightened your mood? using mantras is believed to have this same effect. these sounds or phrases may be used as the object of concentration in order to quiet the mind or activate the chakras, and can be chanted out loud or internally to create an environment that is conducive to meditation and healing. mantra practice is also considered the safest method for meditation and spiritual progression.
mantra yoga (commonly known to yogis as japa yoga), is a type of yoga that uses mantras to awaken the self and deepen meditation. it is an exact science that is meant to engage the mind through focusing on sound, duration and number of repetitions. repetition of mantras is meant to provide a way to connect to the divinity within, and it creates positive vibrations that benefit the one who chants. sanskrit mantras are believed to carry certain vibrations throughout the body, mind, and spirit because sanskrit is considered to be an implosive language. this means that the language itself carries vibrational healing properties when spoken or chanted. this is why mantra yoga can neutralize agitation, inertia, anxiety, etc. and it allows the practitioner to move into a more pure state of consciousness. chanting mantras calms the mind, brings focus and is great for controlling the breath. mantra yoga is highly beneficial to the practitioner as it improves overall health and mental stability. although mantras in sanskrit carry vibrational properties, any word used as a mantra will have healing benefits to the body and mind.
mantra yoga can be practiced in three ways. the first way is where the mantra is chanted in a loud manner. this type of chanting is advantageous for removing unwanted thoughts from the mind in order to make the meditation process easier. the second method of chanting is where the mantra is chanted in a very low voice that only the practitioner can hear. the third method is chanting the mantra silently to one's self. this method is mainly used by advanced practitioners, but can be used by beginners provided that you are focusing all of your attention on the mantra as best as you can. for all three methods, a mala will help to keep count of your repetitions.
so how do you know which mantra to use when practicing? there is no wrong answer to that question. some yogis believe that a mantra must be given from a spiritual teacher, but millions of yogis meditate regularly using a mantra that they like or are drawn to. if you are completely new to mantra and want to practice mantra yoga for meditation, you can start with something as completely simple as om and it will have the same effect for the ultimate goal. to reach deep meditation. if you would like to explore different mantras, there are many cd's out there that you can chant with that will have different healing properties. a great example is the gayatri mantra which has been recorded by many spiritual artists and carries a universal healing energy. the sri mrutyunjaya mantra is a very specific healing mantra that has some beautiful recordings as well, such as by karunamayi (my favorite). yet another example is the lotus mantra (om mani padme hum), used by buddhists to embody compassion for all sentient beings and to release karma when chanted 108 times daily. really, these are just a few out of thousands so if you're serious about practicing a mantra that you feel is right for you, take your time and explore. happy exploring!
]]>one of the most famous quotes by the dalai lama says "sleep is the best meditation." but how do we sleep when the mind is racing and won't quiet down? we worry, think about work, and toss and turn because the mind is restless and jumps from one thought to the next. i often experience this when working on new designs, so i always turn to "so hum" meditation.
the sanskrit mantra "so hum" translates as "i am that." it is a simple but well known mantra that can aid quieting the mind without the use of a mala. so you can try this mantra while lying in bed when sleep eludes you.
how to use the "so hum" mantra:
sweet dreams!
]]>“om mani padme hum” is an ancient sanskrit chant commonly associated with tibetan buddhism, invoking the quality of compassion. chanting is known as “mantra yoga”, where we use the power of vibration to create internal harmony and raise our consciousness.
the meaning of this mantra is widely known. “om” represents the fundamental vibrational energy that pervades this whole universe, a representation of the divine energy. it is a stand-alone mantra that often precedes other chants. “mani” means “jewel”, “padme” means “lotus” and “hum” could be interpreted to mean “me”. put together, the chant would mean, “om, let me become like the jewel that is the lotus”.
om mani padme hum meditation:
the gayatri mantra (GUY-ah-tree) is one of the most widely known and beneficial of the ancient sanskrit mantras. gayatri is a mantra of physical, emotional, and mental healing, purifying the subtle karmas, protecting from the onslaught of obstacles, and of spiritual awakening or self-realization.
it is also one of the easiest sanskrit mantras to learn if it is taught right. the mantra itself reads:
Om Bhur Bhuva Svaha
Tat Savitur Varenyam
Bhargo Devasya Dhimahi
Dhiyo Yo Nah Prachodayat
its loose translation reads:
On the absolute reality and its planes,
On that finest spiritual light,
We meditate, as remover of obstacles
That it may inspire and enlighten us.
i strongly feel that the easiest way to learn this mantra is to chant along with deva premal's version because it is a catchy tune and makes the mantra easy to remember once it is learned. you can listen to deva premal's version of the gayatri mantra here.
gayatri mantra meditation:
Yoga postures and basic meditation exercises are simple enough to learn, even for a child. The major problem with most yoga ‘drop outs’ is not getting the techniques right, as most people have aligned their minds to believe, but the ability to establish the habit of following the practices through on a regular basis. The following tips may help you to do your yoga and meditation on a daily basis.
Determination: Start your yoga with a firm determination to see it through. Yoga begins and ends with the mind, if you can convince yourself you really want to do it, then you should be able to keep the spirit. The problem with most people is that they rush into everything that sounds interesting before they are sure of whether they want it or not. These people will usually dump a program before they even really begin it. Close your eyes, search deep within you, “is yoga really important to me?” Decide you will give it a fair try and stick to that determination. There are days when you feel low and won’t want to do your yoga, remember your initial soul deep determination and you will always find the right spirit to go ahead.
Be organized: Things go smoothly and are more interesting when they are well organized. Make a regular schedule for your yoga practice and stick to it. The mere fact that you will always look forward to the period of your daily yoga practice will always keep it in your consciousness. You will get best results from yoga if you do your practice daily. No matter how busy you are, keep some time free during the day and reserve this time for your practice of yoga and meditation. It is better if you can get up early in the morning or late in the evening, when there will be fewer distractions.
Free your Mind: It is not enough to reserve a time for yoga if you can’t put your all into the practice. When you decide to do your yoga practice and meditation, remember that the next couple of minutes have been reserved for the development of your mind and personality. It would be pointless, if your body were doing the practice while your mind were busy sorting out some other worries. Once you begin your daily yoga practice all other worries and responsibilities should be tucked somewhere else until you are through.
Add Some Color: Learning how to give and share is an important part of the personality yoga seeks to create in you. Add some color and fun into your daily yoga practice by involving your friends who would also benefit from practicing yoga. The enthusiasm of others would rub off on you any day you feel low and don’t want to continue with your practice. Yoga is not what you keep to yourself – bring in one or two friends.
Learn Patience: It took you several years to build up your present personality and physical structure. You can’t change it overnight. Although, with yoga you don’t have to wait for that many years to change yourself because the regular and systematic practice of yoga postures and basic meditation can help you to make great changes within the shortest possible period. It’s being human, sometimes you feel like you are getting results and other times, you feel like nothing is changing. You shouldn’t worry so much about the short-term effects, what really matters is the ultimate goal you want to achieve. It takes a little time, but with dedication and persistence, your most profound yoga dreams will be achieved.
Thanks to article author Michael Russell.
]]>So what is it? Well, one way to describe vinyasa flow is in terms of the physical workout. In a vinyasa flow class, you can usually expect to sweat your butt off. Sometimes teachers even heat the room, which almost guarantees that you’ll be literally dripping with sweat by the end of class. Is it a hard workout? Well, that depends on your teacher. A really hard, advanced vinyasa flow class will, I promise you, be the hardest workout you’ve ever had. It’ll involve intense cardio and strength-building exercises, as well as some core work, a handful of asanas to increase flexibility, and some wildly fun acrobatic stuff that is reminiscent of Cirque du Soleil. There is quite possibly no better overall workout than a really strong vinyasa flow class. In fact, NFL and NHL teams are now incorporating vinyasa flow yoga into their training programs, not just because of the flexibility you gain from yoga (it is, by the way, a HUGE misconception that yoga just about flexibility), but because of all of its physical benefits. As one yoga website describes it, “vinyasa flow is a workout that will change your life, if you can survive it.” Now, to be perfectly honest, not all vinyasa flow classes are super difficult physical workouts. I’ve been to vinyasa flow classes where I didn’t even break a sweat. Needless to say, I never went back. But it is true that you need some considerable degree of flexibility and strength in order to do the harder asanas, so if you are new to yoga, you may have to spend a year or two in easier, less rigorous classes in order to build up the foundation of flexibility/strength necessary for the more difficult asanas.
Another way to describe vinyasa flow yoga is in terms of the mental workout, so to speak. Many vinyasa flow classes incorporate some kind of meditation before and/or after the class. Moreover, the practice itself is often considered a “moving meditation”. So, it’s not usually considered appropriate to talk during class, just as it would not be considered appropriate to talk during, say, a church sermon. And, indeed, many yogis, including myself, take the yoga practice as a kind of quasi-religious experience, and don’t appreciate it when people are disrespectful of the practice by talking unnecessarily during a yoga class. So what are we meditating on when we do vinyasa flow yoga? Initially, when you first start yoga, all you can think about is how much pain you are in and how much your muscles burn. But, in time, you may learn to simply observe the sensations and thoughts that pass through your body and mind. This neutral observation process is meditation. In observing the movements and fluctuations of the body and mind throughout the asana practice, we learn to see that our bodies, physical sensations, and even our mental activity are not things that are integral to our true selves. Our true selves stand outside of these temporary things, and, as we come to learn and experience this firsthand, we learn how to be calm and peaceful in the midst of great challenge. A pretty useful life lesson, I think. Even if we don’t buy into this stuff about inner peace and our “true selves”, at the very least, it’s fairly well established that vinyasa flow yoga does effectively promote overall mental health, lower stress, increased focus and concentration, and better sleep.
http://yogaisforlovers.wordpress.com/2007/01/10/what-is-vinyasa-flow-yoga/
]]>What researchers at Harvard Medical School discovered is that, in long-term practitioners of relaxation methods such as yoga and meditation, far more “disease-fighting genes” were active, compared to those who practised no form of relaxation.
In particular, they found genes that protect from disorders such as pain, infertility, high blood pressure and even rheumatoid arthritis were switched on. The changes, say the researchers, were induced by what they call “the relaxation effect”, a phenomenon that could be just as powerful as any medical drug but without the side-effects.
“We found that a range of disease-fighting genes were active in the relaxation practitioners that were not active in the control group,” explains Dr Herbert Benson, associate professor of medicine at Harvard Medical School, who led the research.
The good news for the control group with the less-healthy genes is that the research didn’t stop there. The experiment, which showed just how responsive genes are to behaviour, mood and environment, revealed that genes can switch on, just as easily as they switch off.
“Harvard researchers asked the control group to start practising relaxation methods every day,” explains Jake Toby, hypnotherapist at London’s BodyMind Medicine Centre, who teaches clients how to induce the relaxation effect. “After two months, their bodies began to change – the genes that help fight inflammation, kill diseased cells and protect the body from cancer, all began to switch on.”
More encouraging still, the benefits of the relaxation effect were found to increase with regular practice – the more people practised relaxation methods such as meditation or deep breathing, the greater their chances of remaining free of arthritis and joint pain with stronger immunity, healthier hormone levels and lower blood pressure.
Benson believes the research is pivotal because it shows how a person’s state of mind affects the body on a physical and genetic level. It might also explain why relaxation induced by meditation or repetitive mantras is considered to be a powerful remedy in traditions such as Ayurveda in India or Tibetan medicine.
But just how can relaxation have such wide-ranging and powerful effects? Research around the world has described the negative effects of stress on the body. Linked to the release of the stress-hormones adrenalin and cortisol, stress raises the heart rate and blood pressure, weakens immunity and lowers fertility.
By contrast, the state of relaxation is linked to higher levels of feel-good chemicals such as serotonin and to the growth hormone which repairs cells and tissue. Indeed, studies show that relaxation has virtually the opposite effect, lowering heart rate, boosting immunity and enabling the body to thrive.
“On a biological level, stress is linked to fight-flight and danger,” explains Dr Jane Flemming, a London-based GP. “In survival mode, heart rate rises and blood pressure shoots up. Meanwhile muscles, preparing for danger, contract and tighten. And non-essential functions such as immunity and digestion go by the wayside.”
Relaxation, on the other hand, is a state of rest, enjoyment and physical renewal. Free of danger, muscles can relax and food can be digested. The heart can slow and blood circulation flows freely to the body’s tissues, feeding it with nutrients and oxygen. This restful state is good for fertility, as the body is able to conserve the resources it needs to generate new life.
While relaxation techniques can be very different, their biological effects are essentially similar. “When you relax, the parasympathetic nervous system switches on and that is linked to better digestion, memory and immunity, among other things,” explains Jake Toby. “So as long as you relax deeply, you’ll reap a variety of rewards.”
But, he warns, deep relaxation isn’t the sort of switching off you do relaxing with a cup of tea or lounging on the sofa. “What you’re looking for is a state of deep relaxation where tension is released from the body on a physical level and your mind completely switches off,” he says. “The effect won’t be achieved by lounging round in an everyday way, nor can you force yourself to relax. You can only really achieve it by learning a specific technique such as self-hypnosis, guided imagery or meditation.”
The relaxation effect, however, may not be as pronounced on everyone. “Some people are more susceptible to relaxation methods than others,” cautions Joan Borysenko, director of a relaxation programme for outpatients at Beth Israel Deaconess Medical Center, Boston, US. “Through relaxation, we find that some people experience a little improvement, others a lot. And there are a few whose lives turn around totally.”
The health benefits of deep relaxation
The next time you tune out, switch off and let yourself melt, remind yourself of all the good work the relaxation effect is doing on your body. These are just some of the scientifically proven benefits…
Immunity
Relaxation appears to boost immunity in recovering cancer patients. One study at Ohio State University, in the US, found that progressive muscular relaxation, when practised daily, reduced the risk of breast cancer recurrence. In another study at Ohio State, a month of relaxation exercises boosted natural killer cells in elderly people, giving them more resistance to tumours and viruses.
Fertility
A study at the University of Western Australia found that women are more likely to conceive at periods when they’re relaxed rather than stressed. Another study at Trakya University, Turkey, found that stress reduces sperm count and motility, a finding that implies that relaxation may boost fertility in men, too.
Irritable bowel syndrome
When patients suffering from irritable bowel syndrome practised a relaxation meditation twice daily, symptoms such as bloating, belching, diarrhoea and constipation improved significantly. The method was so effective that the researchers at the State University of New York at Albany, recommended it as an effective IBS treatment.
Blood pressure
A study at Harvard Medical School found meditation lowered blood pressure by making the body less responsive to stress hormones, in a similar way to blood pressure-lowering medication. Meanwhile, a report in the British Medical Journal found that patients trained to relax had significantly lower blood pressure.
Inflammation
Stress leads to inflammation, a state linked to heart disease, arthritis, asthma as well as skin conditions such as psoriasis, say researchers at Emory University in the US. Relaxation can play a role in preventing and treating such symptoms by switching off the stress response. In this way, one study at McGill University in Canada found meditation clinically improved symptoms of psoriasis.
The BodyMind Medicine Centre, W1, teaches deep relaxation techniques that enable people to access the relaxation effect at home. For information go to relaxationeffect.com
Take a deep breath… How to relax deeply
So how can you access relaxation’s healing powers? Harvard researchers found that yoga, meditation and even repetitive prayer and mantras all induced the relaxation effect. “The more regularly these techniques are practised, the more deeply-rooted the benefits will be,” says Jake Toby. Have a go at one or more of the following for 15 minutes once or twice a day.
Body scan
Starting with your head and working down to your arms and feet, notice how you feel in your body. Taking in your head and neck, simply notice if you feel tense, relaxed, calm or anxious. See how much you can spread any sensations of softness and relaxation to areas of your body that feel tense. Once your reach your feet, work back up your body.
Breath focus
Sitting comfortably, become aware of your breath, following the sensation of inhaling from your nose down to your abdomen and out again. As you follow your breath, notice your whole body and let tension go with each exhalation. Whenever you notice your mind wandering, come back to your breath.
Mantra repetition
The relaxation response can be evoked by sitting quietly with eyes closed for 15 minutes twice a day, and mentally repeating a simple word or sound such as ‘Om’.
Guided imagery
Imagine the most wonderfully relaxing light, or a soothing waterfall washing away any tension or worries from your body and mind. Make your image as vivid as possible, imagining the texture, colour and any fragrance as the image washes over or through you.
Article written by Anastasia Stephens.
]]>Many of the paths of yoga lead to the cleansing and nourishing of the energy of the heart. In Bhakti Yoga, the yoga of devotion, the heart is cleansed by chanting with divine sound. In hatha yoga, many asanas focus on opening what is referred to in the Upanishads as "the knot in the heart." Twists, backbends, and forward bends massage the musculature around the rib cage, which can often restrict the feeling of an expansive heart. Just slouch in your chair to feel the intertwined relationship of a physically collapsed chest and the emotions that soon follow-sadness, grief, depression, and lethargy. Hatha yoga consciously spreads the heart open from the first few koshas or layers of the body (muscles, bones, breath, and awareness).
Meditation practice can also cleanse and nourish the heart from the inside out. The following contemplative meditation can be practiced regularly or whenever you feel overwhelmed, unstable, or emotionally shut down.
To begin, find a comfortable posture for meditation (seated on a cushion or blanket, in a chair, or against a wall). It may be helpful to set a timer for 10, 20, or 30 minutes so you can deepen your meditation without being distracted by the time. You may also want to gently ring a bell at the beginning and end of your meditation.
Place your hands on your knees in Jnana mudra (index and thumb touching), with palms facing up to open your awareness or palms facing down to calm the mind. Scan your body and relax any tension you feel. Let your spine rise from the base of the pelvis. Draw your chin slightly down and let the back of your neck lengthen.
Meditation Practice
Begin by bringing your awareness to the center of your chest. To draw your mind into meditation, start to repeat the sound Om with each exhalation. You can chant Om silently at your heart region or out loud, letting the sound emanate from your chest, as though you have lips on your heart. Let the sound vibrate like a gong, where the sound of Om ripples in all directions. As you work with the sound, feel that each Om widens your heart like a great lake. As you stay with the Om, feel that your heart is being washed of any unnecessary gripping, tension, or feeling. If a particular emotion arises and starts to overpower the meditation, allow it to be buoyed by the sea of sound. Look underneath, around, and inside that emotion and discover an insight that may arise from the spaciousness of your inquiry. Gradually, the sound of Om will dissolve into the calm spaciousness of the heart-the great container.
When you are ready, bring your hands together in Anjali Mudra (Salutation Seal) and complete your meditation with a moment of gratitude, reflection, or prayer to integrate the energy of your meditation into your life. You can bring your awareness to your heart anytime throughout the day to return to the seat of unconditional love.
Article Source: Yoga Journal
]]>First, whenever you begin to feel stressed, irritable, overly tired, or unsettled...stop yourself and breathe. Take a few moments to recognize your mental and physical reactions. The key word here is "feel." When we observe our thoughts, our feelings, and how our body physically feels, we are being present in the moment and becoming self-aware. Taking this time out is important to staying centered and remembering what is most important. This is my favorite way of experiencing this process. It only takes a few moments out of your day and makes such a tremendous difference.
The meaning of the Sanskrit word “Mala” is “garland.” For Buddhist and some yoga practitioners, a mala is considered an essential tool. Below is a brief explanation about malas, their purpose, meaning, and use.
What is a Mala?
From a practical and outer point of view, a mala can simply be understood as a method for counting Mantra recitation. There are typically 108 beads on a Mala string. However, a Mala can be a great deal more than just a counting device.
Symbolism of a Mala
On a deeper level, the Mala represents the Form and Speech of a Deity. It can be viewed as the Root Deity and the entire assembly or mandala of that Deity. In this view, the Mala is a support for one’s practice and can become an object of refuge for the practitioner.
How to Use a Mala
Traditionally one holds the mala in one’s left hand. With each recitation a bead is pulled forward. Symbolically, this represents the “Vajra Hook” which brings forth blessings and virtue. The basic instruction is to use the thumb to move the bead forward.
While reciting mantra, it is auspicious to hold the mala to one’s heart. This is symbolic of “protecting one’s heart” with virtuous activity.
The large bead on the Mala is called the Guru Bead or Mother Bead. One never crosses over this bead, just as one would never step over something precious and rare. Out of respect and gratitude, one reverses direction after 108 recitations.
Types of Malas
A variety of materials may be used to make a mala: wood or metal beads, seeds, rudraksha beads, as well as precious gemstones or jewels.
Guru Rinpoche once gave specific instructions on various types of malas and their use. For example, he said that a mala made of iron or steel multiplies the virtue of accumulating mantra recitations in a general way. With a copper mala, the virtue increases four times. A Raksha mala increases it 20 million times. A pearl or ruby mala increases it 100 million times. The virtue is multiplied by 100,000 if one uses a silver mala. The potential benefit from using a Bodhi seed mala is limitless for any form of practice.
Mantra Recitation
To understand the meaning and purpose of Malas, one should also understand Mantra recitation. For each practice that is dedicated to a meditation, there is a mantra specific to that meditation. A Mantra is a collection of precious seed syllables representing the condensed essence of all the pure qualities and attributes of a Deity or meditation. Reciting a Mantra in this profound, virtuous way helps our own pure qualities to come forth. These qualities are ultimately non-dual. If a practitioner recites the "Om Mani Padme Hum" mantra with a pure heart and proper motivation, seeking to be of benefit to sentient beings, with faith, devotion, and proper understanding of the method, then only benefit will arise in the mind. One’s natural compassionate nature will be cultivated and nurtured. Over time, transformation of one’s negative qualities will be replaced by virtuous, pure qualities that are inherent within us all. This method of recitation helps us to awaken to our true nature.
the sri mrityunjaya mantra (shri-mrityun-jaya) is one of the more potent of the ancient sanskrit mantras. it is considered one of the strongest healing mantras and is a call for enlightenment, and a practice of purifying the karmas of the soul at a deep level. it is also said to be quite beneficial for mental, emotional, and physical health.
it may seem intimidating because of the sanskrit language, but it is not hard to learn. the mantra itself reads:
Om Tryambakam Yajamahe
Sugandhim Pushtivardhanam
Urvarukamiva Bandhanan
Mrityor Mukshiya Maamritat
its loose translation reads:
We Meditate on the Three-eyed reality
Which permeates and nourishes all like a fragrance.
May we be liberated from death for the sake of immortality,
Even as the cucumber is severed from bondage to the creeper.
i strongly feel that the easiest way to learn this mantra is to chant along with amma karunamayi's version because it is a catchy tune and makes the mantra easy to remember once it is learned. in this version, she chants in a satsang or kirtan version where each line of the mantra is repeated, but it is not necessary to repeat each line of the mantra. you can listen to amma's version of the sri mrityunjaya mantra here. she also has a beautiful recording of this mantra where it's just her, which you can purchase and chant along with here.
sri mrityunjaya mantra meditation: