The Pondering Yogini

Peaceful Tension

2012-06-03T22:15:00.001-04:00

Peaceful and tension, not two words commonly used together.

I've been practicing and teaching Matangi mudra quite a bit recently. Fingers interlocked in child's prayer hands, middle fingers extended skyward in front of the solar plexus. Used to create peace and harmony in the body, I feel the positioning of the hands channels warm energy from our physical body up through the heart pathway to our spiritual body.

What's interesting is that while this mudra cultivates peace and harmony, it is awkward and uncomfortable to hold. Take a minute to try it.

In my hands, there's a lot of tension that runs up my hands and into the middle fingers. And with only the middle fingers up, the other interlocked fingers don't feel quite right.

After a few breaths, this tension drains away. Warm energy rises and the breath softens. The hand position becomes a temple magnifying that peaceful, easy feeling in ourselves and the Universe around us.
*****
In Mudras: Yoga of the Hands by Gertrud Hirschi, 4 minutes is the recommended time to hold Matangi. Paired with Deva Premal's Om Shanti Om from Mantras for Precarious Times at 4 minutes long, is a wonderful meditation anytime.

"My thought is when God drops a puppy from the sky, you keep it."

2012-05-26T16:01:00.001-04:00

Hawk Drops Puppy From the Sky | Life With Dogs

When my friend shared this video with me, and I read that sentence and heard her speak the words, I thought: that is one of the greatest statements I've ever heard.

I think about opportunities I've let pass me by and wonder what that "puppy" could have taught me? And the person who didn't pass on it, did they see the blessing in it?

After class today, I was talking to a fellow teacher about the theory when one door closes, another opens. And recently, I read in a daily inspiration book that when you are meant to do something, it will happen simply and easily.

I'm getting lots of messages similar to this these days, whether its heavenly puppies, open doors, or just "go with it": they're all gifts. Accept them and see what happens.

Everyday I ask to be open to the wills and wishes of the Universe. How about you?

Bhramara Mudra

2012-04-28T09:53:00.001-04:00

This spring has been rough on me due to allergies. Watery eyes, popping ears, runny nose, headache, blah blah blah. People I know who've never had allergies are being affected. I have my herbal remedies and neti pot, and I admit to hitting the Benadryl occasionally.

Yesterday I hit my trusty mudra book, Yoga in your Hands by Gertrud Hirschi, and found my new friend: bhramara (bee) mudra.

The author recommends using bhramara 4 times a day for 7 minutes and as much as 8 times for 20 minutes. Yesterday I did it once for 20 minutes with long, deep breath. Today I did it for 7 minutes with breath of fire. Hopefully I'll get another session in later today.

Now, so far I feel a difference. Less headachy and clearer breathing. What do you like to do to relieve your allergy symptoms?

Now hear this!

2012-04-26T08:56:00.001-04:00

Hot off the presses on YogaDork!
Sit, Yogis, Sit: Meditation is Totally Cool Now

Earth Meditation

2012-04-21T09:02:00.001-04:00

We celebrate Earth Day this weekend by planting flowers and trees and by helping to clean the Mother. We also think about how we use the resources we are blessed to have.

In this meditation we explore the Earth that is an element of our physical body. The qualities related to this element are being centered, digestion, change, and stability; very foundational aspects of our existence.

We will contemplate, without judgement, where we are with each. Say each word pausing to reflect on what thoughts and emotions arise. This is an opportunity to examine our strengths to help bolster our weaknesses, as well as to soften where we may be too strong.

If it is comfortable, take a kneeling pose, using a block or cushion under the seat if needed. Kneeling tones and energizes the legs, our roots. Cross legged seat or sitting in a chair are good options if Kneeling is not.

Bring the tips of thumb and ring finger together while the other fingers remain extended. Prithivi mudra, Earth mudra, stimulates our roots and supports digestion.

» Being centered: Do you tend to be scattered or are you very focused - even too focused? Does your breath tend to shallow or deep? Consider what your real goals are.

» Digestion: How do you eat, with awareness or just shoveling it in? How does it move through you? Also, how do you process new information: mindfully or mindlessly?

» Change: Do you go with the flow? Do you dig your heels in? Are you open to what the Universe places before you?

» Stability: How are you serving yourself: physically, professionally, and in relationships? What do you need? What can you release?

Sit for as long as you like. Be kind to yourself.

Sthira Sukham Asanam: May our connection to the Earth be steady and sweet. May we accept our place in this world lovingly.

Balancing Haiku

2012-04-19T07:52:00.001-04:00

Nadi Shodhana
Thee, I love. Sun moon. Left right.
Male female. Bliss blooms.

Mediation in Meditation

2012-04-12T19:35:00.000-04:00

Who knew a typo could be inspiration for a blog?

This is the main word in my head these days: Soften

When opposing parties are mediated, the boundaries are softened to allow for union and compromise. Meditation can see seen as a mediation between the mind and the body. As the mind softens, the body softens then the spirit comes alive. Some days this is easy, and some days we need to break out the proverbial big guns.

When we are hurting, no matter if its physical, emotional, or energetic, we tend to focus our attention on that one area. Then the areas around it start to harden as we sap our energy out of them. Its like bringing a snack to the party but not bringing enough for everyone; some one gets left out and feels hurt. So rather than letting one area get all the attention, share that softening with the whole body.

This meditation practice came about as a result of my contemplation of softening the whole being to heal a part.

Warming Up

Neck rolls & shoulder shrugs: consciously move the shoulders, head, and neck to release any tension you may feel. Let out deep sighs if you find it helpful.
Seated spinal flex: with the shoulders aligned over the hips, inhale flexing the spine forward, exhale flex the spine back. Try to focus the movement through the torso to really warm the spine.
Pelvic tilts: in a natural, fluid motion, rock the pelvis forward and back feeling the hip joints soften. Then rock the pelvis side to side feeling the sit bones rooting then lifting.
Come to a comfortable seat using any props necessary.

Bastrika ~ Bellows Breath

This part is optional ~ if you have never done this breath before, please consult with your yoga teacher for guidance. If you have a sensitive stomach or IBS you may find this breath too much, so please listen to what your belly is telling you.

Bastrikabhati is a forceful breath that heats the body, and heat melts tensions. The inhale and exhale are both powerful as the navel center pumps in and out.
I find it helpful to flare my nostrils to feel the breath move in and out through my nostrils, which helps me to keep my neck and shoulders relaxed.
Beginners: try 3 rounds of 10 repetitions, resting for at 3 - 5 slow, deep breaths between
Advanced students: do this breath for up do three minutes. Conclude by retaining an inhale for as long as is comfortable, then exhaling slowly.

Softening: OM Namah Shivaya

Sit for as long as you'd like, there's no specific time required ~ do what is right for you.

Bring your hands to rest on your lap in a manner that is comfortable. You may choose to use active jnana mudra bringing the the pad of the thumb to lightly press the nail of the index finger to relax the ego.
Practice 3 part breath: inhale to belly, then chest, then top of the throat. Exhale belly, chest, then throat. Work on smoothing out the edges of the breath so it flows smoothly.
Mantra: OM Namah Shivaya repeated silently on the inhale and exhale

This mantra is to Shiva the Destroyer. Shiva is one of the three faces of God in Hindu theology. He knocks down barriers, bad habits, and negative energy to make space for new growth and light ~ in other words, the ultimate mediator.
Option: Inhale "I am light", exhale "I release ________"

Nadi Shodhana ~ Alter Nostril Breath

Nadi shodhana brings balance and calm into the energy body as well as the physical body and mind.
Bring the right hand up in front of the face, thumb, ring, and pinky fingers up, middle and index fingers folded to the palm.

Inhale, block the left nostril with the ring finger, exhale through the right nostril
Inhale through the right, block with the thumb, and exhale left
That's one round

Do 3 to 12 nice, slow rounds.
Inhale one more time through the left and exhale evenly through both nostril.
Sit quietly for a few more breaths.

Conclude with Chanting OM Namah Shivaya
3 times

to vibrate out all that which with we are done.

*****

Vitarka badhane pratipaksha bhavanam.
“When disturbed by negative thoughts, opposite [positive] ones should be thought of. This is pratipaksha bhavana.”––Sutra 2.33

Today's blog is dedicated to MRW who calls me out on my typos ~ thank you my Dear Friend.

Be a Bird

2012-04-09T14:33:00.000-04:00

Photo credit

Before my practice this morning, I read in Ganga White's Yoga Beyond Belief that the fours parts of yoga ~ Raja (control), Karma (action), Bhakti (love), and Jnana (intellect) ~ can be illustrated as a bird. Jnana is the head to guide the bird through questions and discovery. Karma is the wings in action propelling the bird toward the lightness. Bhakti is guiding the journey with love and compassion. Raja is the tail navigating the bird with control and discipline. All parts are needed to make the bird's flight successful.

As a meditated on this idea of the bird as yoga, I visualized how my practice is weighted. These days because of arthritis and inflammation in my shoulder, my wings (Karma) have been clipped somewhat so I have to rely more the action of others to help me and I have to find new ways to help people. My heart (Bhakti) has held more compassion for my body as I learn to adapt my practice to accommodate my injury, which in turn has given me more patience with others who are injured or ailing. My tail (Raja) has become more disciplined to get up and practice meditation to account for being able to physically do less. My head (Jnana) has fully enjoyed the more intellectual aspect of thinking my yoga as my body is quieter.

In conclusion, I'm feeling right now like a penquin: moving carefully in thoughtful patterns and sitting quietly for long periods of time. What bird are you feeling like these days?

*****

Interested in Ganga White's book? We're currently reading Yoga Beyond Belief for the #YOBC

Five Things

2012-04-01T17:59:00.000-04:00

In my favorite yoga book, The Sivananda Companion to Yoga, Swami Vishnudevananda says there are five key components to living a healthy life: proper exercise, proper breathing, proper diet, relaxation, and meditation & positive thoughts. I bought this book in the mid 90's when I just started practicing and still refer to it today.

1. Proper Exercise: It doesn't matter if you're a yogi, a runner, or into Zumba, exercise makes us feel better. Even 15 minutes a day or walking your dog around the block helps. What works best for me is to do it first thing when I get up six days a week. One day a week I sleep in.

2. Proper Breathing: I was talking to my meditation students in my last class about observing the quality of the breath, and they mentioned having shallow breath. Shallow breath doesn't get deep into the lungs or into the belly. We need to fill the lungs to oxygenate the body bringing in vital life force. Breathing into the belly helps us to access our gut knowledge and to be calm.

Try this: inhale in three parts filling the belly, then the lungs, then to the collar bones. Exhale from the belly, then the lungs, then to the collar bones. Do this 10 times. Repeat it throughout your day as needed. Get to know your breath.

3. Proper Eating: In the Sivananda Companion a vegetarian diet is recommended. I had also been researching joint pain when I started doing yoga and several articles suggested reducing meat consumption. I took these recommendations to heart and went veg. It works well for me. I don't think its for everyone. What I think is best is to listen to your body and eat the foods that make you feel good, and treat yourself when needed.

4. Relaxation: This is a skill we lose track of once we become adults. Work, kids, relationships, commitments, and even hobbies eat away at the clock. Going to bed is like savasana at the end of class, don't skimp on it. Take some time just to do nothing - without gadgets & electronics - everyday and enjoy it.

5. Positive Thoughts: Speak nicely to yourself. Tell people to have a nice day and mean it. Appreciate when you are paid a compliment and feel the truth in it. Try not to gossip. All positive stuff. The more you do it, the easier it is.

Meditation: Did you notice I slipped a meditation in under proper breathing? Yup. Taking 10 deep, full breaths is a simple meditation.

In my younger days I would exercise for an hour and do 5 minutes of meditation. Now I do a half hour of exercise and a half hour of meditation.

If you are new to it, start with a few minutes. Gradually add time on as you feel more comfortable. Don't judge your thoughts or yourself, just follow your breath in and out. Its simple if you allow it to be.

What are the keys to your best life?

Jumping Jacks and Meditation

2012-03-25T11:29:00.000-04:00

"As long as your body is healthy and strong, as long as long as your senses still function, do something for yourself." ~ Bhartrihari, poet

Earlier this week I tweeted "I consider #Meditation to be a crucial part of my physical fitness routine. How about you?" I got many exuberant yeses to my question, which I think is wonderful.

When I first taking Yoga my teacher Sherry would always end our class with several minutes of seated meditation. It was a lovely time to tune into how my body felt different from when class started. It also taught me how to start listening to my body's needs.

Exercise, smelling the flowers, and eating healthy foods are very important to our over all well being. Meditation supports these activities by gauging their effectiveness. The more I meditate I bring more awareness into my physical movements, the more time I take to enjoy things, and the better I eat.

With consistent practice you will find that you'll want to take in foods that make you feel good in the right amounts. You may find that your weight will adjust to where it should be for your best health, which will make you feel better about yourself. It will also allow you to find acceptance of your body how it is right now regardless of where it "should" be.

Meditation is your own personal support system for your health. All you need is your breath. Let it flow baby!

*****

Shout Outs to My Friends! More Meditation Support:

@sevasouleyoga: Rebecca made a terrific video to help you get comfortable in seated meditation. It also has great music. Check it out here.
@yisforyogini: Lo always presents her Kundalini kriyas with humor and love. This one is simple, yet profound, meditation on the breath. Check it out here.
@downdoug & @insighttimer: Several weeks ago I noticed that Doug had tweeted that he had just completed meditating for 20 minutes with @insighttimer. After asking him what it was, I checked out the app for my android phone (iPhone & iPad have it too). Its a great meditation timer that uses various, non-jarring bells. When you finish you can broadcast that if you choose. But what I really like about it is that you can see how many other people who use Insight Timer are meditating when you are! Check it out here.

Flowers for My Friends

2012-03-20T06:00:00.000-04:00

♥ With Love, Happy Spring! Breath and Bloom! ♥

Meditation: Peeling Back the Layers

2012-03-18T16:08:00.000-04:00

This picture of me is from 1972 or 73 when I was 4 or 5 years old, ready to face the world ~ a Yogini in the making.

We start out in life shiny and bright, then we start to live life. Slowly as we experience things we add layers onto this bright shiny center and it gets harder to see that lightness. We're like an onion, many layers with a tender center. Through the consistent practice of meditation, our inner light shines through again. As we breath each inhale and exhale we peel away our onion's layers.

There is a yogic term kosha that means sheath or layer. We are made up of five of them starting with the outside the annamaya kosha and travelling inward to the anandamaya kosha. Each layer has its own purpose and characteristics.

Annamaya kosha: Food layer or what we know as our body. Its the outer layer, gross or solid, that house the rest, which are subtle. It can be tough and depending on how we view ourselves, maybe a little banged up.
Pranamaya kosha: Prana is energy or life force. This is what animates us, our fuel via the breath. It keeps us moving and functioning.
Manomaya kosha: This is our "little s" self ~ the ego, how we identify ourselves in relation to the outside world via our mind.
Vinjnanamaya kosha: Jnana is knowledge. This is where we keep stored all of the knowledge we will ever need.
Anandamaya knosha: Ananda is bliss. This is the beautiful shiny light inside of us that wants to radiate out for all to see. This is our "big S" Self, our divinity.

The idea of the koshas is abstract in that, other than the annamaya and pranamaya, you can't touch them. You know your are breathing because you are alive and you can hear your tummy rumble. But the ego, intellect, and spirit are experienced through the bhava, the feeling state. They are also manifested in what you create.

Let's take a journey to each of our layers. Take a comfortable seat. Make any necessary movements to loose yourself up. Take several deep belly inhales and exhale through the mouth. Sit tall, shoulders relaxed, belly relaxed, face soft. Breathe naturally.

Annamaya: Send your breath into each any and every part of your physical body. Let your breath explore the skin, the organs, the muscles, the tendons, the fluids ~ everything. Just observe what is there, don't judge your body. Appreciate it for what it does for you every single day. Stay here for 10 to 20 breaths.
Pranamaya: For 5 to 10 breaths feel how on the inhale your breath rises from the base of the spine to the crown of your head and on the exhale back down. Next, for 5 to 10 breaths feel how on the inhale your breath expands and opens the body and the exhale the body contracts back to center. Next, for 5 to 10 breaths on the inhale feel your breath enliven every cell in your body and the exhale takes away everything you don't need.
Manomaya: Let your breath be very natural and simply listen. What is your mind doing? Is it whirling and twirling with thoughts and judgments? Or is it placid? Whatever its doing know that its OK. {If it is whirling and twirling, let the thoughts do their thing without getting hung up on them; with consistent practice they will slow.}
Vinjnanamaya: Bring the breath into the middle of the skull at the center of the brow. Visualize a clear, bright blue here. This is the keyhole to your inner library. All knowledge is at your finger tips. Your breath is the key, patience is the pathway. Stay here for 10 to 20 breaths.
Anandamaya: Let your breath be your guide here: maybe it will be very quiet almost still, maybe its long and deep. Feel your core, feel the light at center of your being. Its warm and bright. It comes in from the crown of the head into your being and is the sun in your internal Universe. Experience how it radiates out from you brightening the space around you. Allow it. Sit with your light for as long as you like.

When you are finished, inhale and exhale deeply. Move out of this mediation slowly, moving in a way that feels organic.Acknowledge the deep wonder that is your body and being, honoring it with gratitude.

Time...

2012-03-11T13:57:00.003-04:00

Time, time, time, see what's become of me...
Time, time, time, see what's become of me.
While I looked around for my possibilities,
I was so hard to please.

~Hazy Shade of Winter by the Bangles

As I pondered my posting for this week these lyrics kept running through my head. Time is the one thing we absolutely cannot control. We can only control how we react to it. We can take the battery out of our watches but that won't stop time from ticking.

Which brought me to the question of what's a good amount of time to meditate.

How long to meditate is a matter of your calendar. What is your schedule like? Are you able to commit to even 10 minutes a day?

How much time are you willing to allow yourself to be still?

The answer will vary from person to person, age to age. A person in their 20's who is typically more physically active and energetic may find 10 minutes enough. A person in their 50's has typically experienced more may desire to sit 30 minutes or even a hour. With practice you will come to find that answer. With more practice, that answer will likely change. Just allow the answer to be ever unfolding.

The goal is quality time. Sitting for 5 peaceful minutes is more effective than struggling for 30. Further to this point, sitting for 5 - 10 minutes everyday is better than 1 hour once or twice week. As your practice develops and you develop your focus, the amount of time you need will become apparent.

You will discover in this process that you feel resistance. How you handle this resistance will determine how long you sit. As your mind challenges you, breathe into it; acknowledge it and realize it is temporary. It will pass. When you get to the other side, there is peace.

In the beginning, I suggest using a non-ticking timer. Most phones come with a timer function now, but I highly recommend turning off the phone function to avoid interruption. Choose an alarm tone that is gently, not jarring.

Start with 5 minutes. As that grows easier add a minute or two. Work up to a time that is right for you: 15, 20, 30 minutes, an hour. Eventually you may not need a timer, your body will “wake up” after a set amount of time.

When you meditate comes down to where it makes the most sense in your schedule. In the ancient tradition dawn, dusk, noon, and midnight are said to be the optimum time to sit as they veils of illusion between the material and spiritual worlds are thinnest and the ego is weakest.

Choose a time of day when you will least likely be disturbed and you generally feel good. If you share your home, ask not to be disturbed. Turn off your phones and gadgets. Set up your seat and set your timer. Know that you are moving though time in the present choosing peace.

*****

Meditation on Peace

Come in to comfortable seat. Close your eyes. Examine your body for tension; inhale deeply into those areas and exhale through the mouth letting go of it. Move your body in whatever way that feels good.

Set your timer for the amount of time you feel is manageable then add one minute to take you beyond your goal.

Matangi Mudra

Bring your hands into Matangi Mudra in front of the solar plexus; interlock the fingers into child's prayer and extend the middle fingers up, pads together. I like to think that with the fingers extended, the heat of the solar plexus warms up the heart chakra defrosting any fears and worries.

Focus your breath in the belly softening the body. Let the meter of your breath be slow and even. If you can, make the inhale slightly longer than the inhale to help release tensions.

Envision yourself in a place that you feel completely at ease. Maybe its by the water, or in the mountains, or in a beautiful park. Maybe its a place you wish to someday visit or wish to live. Feel supported in that place.

Inhale "I am"
Exhale "peace"

Repeat this mantra for the duration of your meditation. If your mind wanders bring yourself back to center with the breath and the mantra.

When your timer dings, try not to jump to turn it off ~ take another inhale and exhale first, then turn it of gently.

Take another deep inhale and exhale everything out of mouth pressing all the breath out, feeling refreshed. Inhale slowly back to normal breath.

To close chant:

OM Shanti Shanti Shanti

OM is the sound of the Universe that transcends all time.

Shanti is peace, the true vibration of what peace is.

(drawing courtesy of Mudras: Yoga in Your Hands by Gertrud Hirschi)

*****

Meditation on the Seat: Finding Roots

2012-03-04T18:46:00.000-05:00

The foundation of meditation is our seat. The seat we are able to take in meditation is symbolic of our current place in time.

I find in teaching meditation the biggest complaint is students being able to get comfortable. When the mind is distracted by the complaints of the body, the breath won't flow as easily. With a bent spine the breath's capacity is lessened. Now there are physical reasons for this as well as mental reasons. If we can tackle the physical side of it we can more easily get a handle on the mental side of it.

Like any physical disapline, it takes consistent effort to build endurance. This effort can be aided with props like blocks, cushions, blankets, a chair, or the wall.

Blocks & cushions lift the hips up of off the floor so the spine can rise up nice and tall. Being lifted enables the tailbone to lengthen instead of being stuck underneath. The tailbone is much like the rudder of a boat; when a rudder is angled the boat will turn, so when you sit on the tail bone the spine curves out of it's natural position.

Blocks or cushions are a personal preference. A cushion will provide a wider base of support and conform to the body. A block will provide a firmer seat, much like sitting on the floor.

Blocks & cushions under the knees. If the hips and legs are tight the knees won't easily release out and down toward the floor, which can be uncomfortable. Putting support under them will cradle the knees and help the hips and back to be more relaxed.
Blankets are to have under you blocks or cushion if the floor is cold and also for the comfort of your ankles.
Chairs are a wonderful option for those who can't get up and down off the floor easily or have a bad back. If your feet don't reach the floor flat, use books or blocks under them. A straight back, rigid chair is best to help keep the attention. Some meditation books will say if you use a chair to sit with the back away from the chair back so you don't get too comfortable and drift off into a nap.
The wall: I have read in some books not use wall so the spine can rise up on it's own; however I disagree. If you are able to get up and down off of the floor easily but the back is weak, the wall will provide some ease and lessen tension.
Shawls or wraps: While these don't provide a physical support, they can give a feeling of security and protect from distracting drafts.

Props can help set your practice up to succeed. Overtime, the props you use may change as your body changes. Maybe your hips will loosen and you won't need support under your knees. Perhaps you strain your back and you will need to use a chair instead of sitting on the floor. Maybe you may find it helpful to kneel with a block under you one day, but the following day a cross legged seat with a cushion is more appropriate.

Also, warming up for meditation by practicing yoga, doing physical exercise, or even working in the garden or doing housework will help the body to surrender into the stillness of meditation. My personal preference is to do spinal flexes either seated or in cat/cow and some gentle twisting to enliven the spine; what else I do depends on my mood and the amount of time I have.

*****

In pondering how to sit comfortably in meditation, I kept envisioning a tree. Trees root down deep so the trunk and branches can reach up to the sky while being strong yet flexible. Try this meditation to find the tree in you; stay in each stage for 10 to 20 breaths:

Set yourself up with whatever props you need to sit. Close your eyes, palms facing down on the knees or thighs:

Breathe into the legs and visualize your roots reaching into the Earth creating stability and gathering nourishment.
Breathe into the hips where the tree meets the Earth and the roots are visible like fingers spread.
Breathe into the torso, which rises up out of hips like a tall tree trunk; your tree trunk is strong but not rigid, able to adjust with the wind of your breath.
Turn your palms up: Breathe into the collar bones, arms, and neck like the top of the trunk where the branches reach up and away toward the sun.
Breathe into the head and face where your leaves live floating through the mind.
Breathe into the crown which accepts the sun and the rain to warm you and quench your thirst.

Stay here feeling your tree-state. Then proceed to part two when you are ready.

In your mind's eye see yourself as your favorite tree. Feel your breath like the wind.
Envision yourself in spring full of buds and full of possibility of what is to come. Know you are ready to experience what is about to bloom in your life.
Envision yourself in summer, verdant and alive. Leaves dancing. Allow yourself to enjoy the feeling of your success and happiness.
Envision yourself in fall ready to release what you no longer have use for in preparation to move forward. Attach your thoughts and judgments to the leaves and watch them glide away.
Envision yourself in winter, bare but still vibrant and strong. Thoughts and inspirations like leaves resting gently in the bottom of your mind. You are clear and calm, building strength to blossom again.

Stay here in winter for as long as you like feeling rooted and tall.

To finish, bring the warmth of the sun into your legs and feel it rise up through your roots, through the spine to your crown. Allow your arms lift over your head and gently sway like branches in the wind. Deepen your breath and feel your vitality. Be your tree.

My favorite tree, the Japanese Maple early last summer

The Japanese Maple today in winter

*****

Here's another visualization I wrote in 2010 good for rooting:

Red like bricks, breath fills the legs and base to form a firm foundation of support
Orange like the sunset on flowing water, breath softens the hips, sacrum, and flower belly
Yellow like the fiery sun, breath expands the solar plexus stoking the inner flame
Green like a precious emerald, breath opens the heart lifting meeting the sky
Grace and ease follow the breath relaxing the hands, arms, shoulders
Smokey blue like sandalwood incense, breath lengths and opens the throat and neck
Bright, clear blue, the breath opens the third eye sharpening the inner ear, knowing
A thousand petal lotus rimmed in purple, breath expands awareness in the crown
Brightly lit, breath fills the whole body creating space, knowledge, and peace

Shanti, shanti shanti OM

Meditate on Your Health

2012-02-27T19:00:00.000-05:00

Here in the northeast we have had a very mild winter. Since it hasn't been very cold, the colds and flus have been very tenacious.

My husband and I fell prey to a very nasty stomach bug that had us shut in the house for two days shades drawn, phones off, and taking in only Gatorade. We felt hungover for days after.

I really dislike being sick. I miss work, I miss teaching, my mood may become foul - much to my husband's chagrin, and Scarlet doesn't get nearly the attention she deserves. What I do appreciate about being sick is doing nothing and getting rest, which a lack of is probably why I get sick.

When I finally started to feel "normal" last Friday, I opened my mudra book to give me inspiration for my meditation class on Saturday. I came across a practice that I had forgotten about that I shared with my students and will share with you.

The most important part of healing is to nurture yourself and to listen to what your body needs. This will be different for everyone. While being sick may be inconvenient and feel awful, it is a good reminder to take care of ourselves and accept that we don't always have to be super heroes.

*****

Part one can be skipped if you are in the throws of sickness. Part two and three can be done lying down or seated.

Part One: Throwing Illness Behind You:

Stand with feet hip width apart, knees soft and bent. Clasp the hands in front of the heart. Inhale and open the arms wide as shown and look over your right shoulder keeping the knees bent. Keep repeating this for at least 10 times or until nicely warm.

Part Two: Linga Mudra

Linga mudra is one dedicated to Shiva to dispel negative energy and promote healing, especially cold and sinus symptoms. This raises the temperature in the body to burn off bacteria. It can be done 3 times a day for 15 minutes. More than that may drain the much needed energy to heal.
Interlock the fingers and encircle one of your thumbs with the opposite forefinger and thumb. Extend the thumb that feels most comfortable.
Send the breath into the belly which will help to soften the body. Monitor the quality of your breath. If your breath feels shallow, try to encourage it to deepen. Don't force the breath though, you don't want to create additional tension. Allow the meter of your breath be your mantra.

Part Three: Nadi Shodhana

Nadi Shodhana, or alternate nostril breath, is a wonderful way to balance and sooth energy. The left (ida nadi) hemisphere of the energy body is governed by the moon and the feminine, the right (pingala nadi) is governed by the sun and the masculine. Both nadis criss cross the sushuman nadi which runs from the base of the body to the crown of the head. When these energy channels are running smoothly we feel healthy and strong.
Bring the right hand in front of your face, middle and fore fingers folded into the palm. The ring finger will be used to block the opening of the left nostril and the thumb the right.
Take several cleansing breaths.
Inhale, close off the left nostil, exhale right, inhale right and close, exhale left. That's one round.
Start with 3 rounds if you are new to the practice and work up to 12.

Optional Mudras for left hand while right hand is working Nadi Shodhana (yes the pictures are of my right hand, but the left is meant to be used):

Apan (energy) Mudra: to help build energy.

Mahasirs (maha = large, sirs = head) Mudra to relieve tension and headaches. This really does work!

*****

What's you're favorite thing to do when you're sick?

*****

(drawings courtesy of Mudras: Yoga in Your Hands by Gertrud Hirschi)

Meditation: Accepting Your Body of Knowledge

2012-02-19T06:00:00.000-05:00

"The name Valentine is derived from the Latin word valens (worthy, strong, powerful). Happy Valentine's Day.

~ as posted by my friend & Jivamukti teacher, Cassandra Rigney

Worthy. Strong. Powerful.

Do not ignore dis-ease in or pain in the body. Do not let the mind dictate what is "wrong" in the body. We have all of the knowledge we need in our bodies, unlock it breath by breath. Listen to what the body is saying. Feel and accept your worth, strength, and power.

Starting at the base of the body, direct the breath into each of the seven chakras (energy centers) up the spine. Try not to focus on anything other than the breath in each energy center, don't try to send healing messages, don't judge ~ simply breathe and listen. Instinctively we want to reason out the messages that arise, that's what the mind does. Don't think.

This is a very simple practice in that one breath will be directed to each chakra in sequence in a cyclical pattern; start at the first chakra, take one breath (a breath equals an inhale and an exhale), then move up to chakra two, then three and on up to seven. After chakra seven move back to one. Continue on for as long as you're comfortable.

Let each breath be as slow and deep as you can make it without creating tension. You may find your breath will not be as deep in one chakra as another, that's OK ~ just allow the breath to be what it will.

With this meditation we're not concerning ourselves with the function of each chakra to analysis this and that, only with unblocking the flow of energy up through the system to be energized and in touch with our physicality simply.

Find a comfortable seat and let the breathing begin!

The Chakras

Muladhara : Legs, base of the spine
Svadhisthana : Sacrum, hips, pelvis, belly
Manipura : Solar plexus
Anahata : Heart, chest
Vishuddha : Throat, neck, shoulders
Ajna : Third eye at the brow point, middle of skull
Sahasrara : Crown of the head, the Halo

To conclude, chant the seed (bija) sounds of the chakras.

Lam
Vam
Ram
Yam
Ham
OM
Silence

Take either uttanasana (standing forward fold), urhva mukha svanasana (downward facing dog), or an inversion that you can hold for 10+ breaths to seal the practice and sooth the body.

Our body is our temple ~ allow the temple to return to wholeness.

****

For more information on Chakras, check out Sacred Centers.

A Mindful Valentine: Acceptance

2012-02-12T12:39:00.000-05:00

Pushpaputa Mudra : "A Handful of Flowers"
Place you hands on each thigh, palms facing up & lightly cupped, prepared to accept the gifts of the Universe

"Only with open hands can we enrich the world, and only with an open mind and soul can we receive what cosmic consciousness gives us." ~ "Yoga in the Hands", Gertrud Hirschi

One of the biggest lessons in yoga and meditation is acceptance. Accepting that your mind wanders, that some days its impossible to sit, that your leg falls asleep, that some times you'll wobble in vrkasana, that you don't have to judge yourself, and that you are good enough. By accepting our perceived shortcomings we allow them to dissolve.

When discomfort comes up or your mind wanders in practice, acknowledge that is okay. These things aren't important, your next breath is an opportunity to start again. If you try to sit in meditation but really can't, so what? You tried. Take a walk. Do something you love. Try again tomorrow.

Open your hands:

Accept what gifts the Universe has to offer, whether they're labeled "good" or "bad" ~ don't try to exchange them. They fit.
Accept the beauty of who you are.
Accept the gift of the breath.
Open your heart.

******

I want to share with you the nuggets the Universe has offered to me this week that inspired my theme of acceptance:

Accepting Knowledge:

“Forget about all the ‘do this, don’t so that’ business. Commit as many mistakes as possible…you’ll become great!” ~ Buckminster Fuller, via The Golden Presence, daily readings from Sri Swami Satchidananda

Comments from my posting last week Mantra O' Mantra

Accepting Compassion:

"I'm often drawn to 'OM mani padme hun'...not sure why, but I just love it when I hear it." ~ from @yogicrystal

Accepting Spiritual Abundance and Success:

"I have been doing 'Lakshmi Vam Sri Kamaladaram Soha (swaha)' to bring abundance to my classes and for everyone. It's part of the mantra's Alan (my teacher) uses in his meditation classes and it was coming up spontaneously in my head so I figured there was a reason for it and I just went with it" ~ from @sevasouleyoga

Accepting Divinity:

"I always find myself chanting Sri Ram Jai Ram Jai Jai Ram" ~ from @x_kiki_yogini_x

Mantra O' Mantra

2012-02-05T16:08:00.002-05:00

"Mantra meditation is like spiritual food; it awakens our creative process, nourishes our spirit, and opens our heart ~ what more could we want?"
~ Ram Dass

Silence

The greatest mantra of all ~ by hearing the sound of silence breath by breath, OM ~ the vibration of all things, the Universe ~ arises awakening our true essence.

There are countless mantras to choose from in this world. Some address dieties, others are simple, positive messages, while others acknowledge the inhale and the exhale; when choosing a mantra you will know its right because it will sit right in your soul.

"A mystical energy encased in a sound structure"
~ The Sivananda Companion to Yoga

Mantras are personal. Even if a teacher gives the student one, if it does not resonate it will not be an effective tool. The repetition of the mantra with the inhale and the exhale creates an energetic pattern to support positive rebirth in the meditator. They are vitamins for the soul.

What speaks to you? Your soul?

My soul sings:

Om Namah Shivaya

OM and salutations to Lord Shiva, the Cosmic Dancer, dis-speller of negative energy, destroyer of old ways, he who makes makes way for new beginnings.

Yoni Mudra: Developing Pratyahara

2012-01-29T14:47:00.002-05:00

image

In Yoni Mudra, the ears, eyes, nose, and mouth are closed with the fingers to develop sensory withdrawal, or pratyahara. Pratyahara combined with dharana, concentraction, are the two components that make up dhyana, or meditation. To withdraw from our senses, we disallow outside distractions such as sight, sounds, and smells to take us away from our point of concentration. I also define it as allowing ourselves space and time to meditate.

Before I dive into this mudra, I want put a disclaimer on it: this is a powerful mudra that works quickly; if you're claustrophobic or have a very busy mind it may be a overwhelming at first. You can start with just a few breaths and build up to longer.

My initial reaction to Yoni mudra, was "holy crap I can't breathe!" Duh, my nose and mouth were closed off! So, please let me get that out of the way for you. I am slightly claustrophobic and I found that challenging for the first couple of times I practiced it. To help alleviate tension before taking Yoni, I take several deep breathes to soothe myself .

Also, in the spirit of full disclosure here, if you love makeup like I do, do this prior to putting mascara on.

As for breathing while in Yoni mudra, the middle fingers are used to retain and release the nostrils for inhale and exhale. My preference is to use nadi shodhana, or alternate nostril breath, as opposed to opening and closing both nostrils at once. For me opening and closing both sides at once is a jarring. Do try both ways and see what is best for you.

The purpose of this mudra is to deeply listen in: you will hear your heart beating and your breath amplified. Over time, you may hear music or sounds of the Universe such as OM. I liken the experience to living inside a conch shell.

Now that I have been working with it for a couple of weeks, I have found that Yoni mudra produces a jump start to my meditative state and is very soothing. I notice a heightened awareness and clarity in my hearing, yet sound is not distraction during my seated meditation afterwards.

To practice Yogi mudra, prepare a quiet space where you are comfortable with cushions and/or blankets to sit on. Move through your spine, shoulders and neck to loosen up. Take several deep belly breaths exhaling through the mouth then move into a more natural rhythm.

Thumbs: close off your ears blocking out sound
Index fingers: place your finger tips over your closed eyelids
Ring fingers: place your finger tips right over your upper lip slightly pressing down
Pinky fingers: place your pinkies just under your lower lip slightly pressing upwards.
Inhale and place your middle fingers on the sides of your nose closing the nostrils. Retain the breath for as long as is comfortable.
Release the middle fingers and gently exhale, replace the middle fingers on the nose retaining the exhale for as long as is comfortable.
Repeat the inhales and exhales for as long as you can remain relaxed. Focus on the sound of your breath and your heart beating. Listen.
To end, release your middle fingers and exhale deeply. Release your hands to your lap, keeping the eyes closed, and simply sit with your breath for as long as you like.

I have gone very slowly building up my endurance with this mudra: I started with working through 3 breaths, now I can sit with it for several minutes. Even though that doesn't seem like long, it is profoundly effective and gets me to a meditative state much more quickly.

If you try Yoni mudra or already use it, please reply with your results, I'd love to hear your experiences.

image

Finding Focus

2012-01-22T12:48:00.000-05:00

Webster defines focus as "an adjustment of this to make a clear image."

I think Webster may meditate and this is his definition of meditation. Meditation is an adjustment of our mind to be able to see ourselves clearly. But how do we make these adjustments? How do we focus? Some days its a lot easier than others.

Yesterday it snowed several inches. After cleaning my car off, I left the house to teach my yoga and meditation classes, carefully navigating through the wintry streets to the studio. As I taught, the snow kept falling and getting heavier. When I left the studio, even though the plows were out working, the streets were much worse.

Now, I don't have an awesome snow car ~ it's rear wheel drive and meant to look good, not be rugged. So I really had to focus. My windows weren't staying clear, it was an effort to stay on track, and I wanted to hold my breath & close my eyes. Also, I knew that potentially the worst part of my drive lay ahead ~ getting into my driveway.

My driveway is on a small incline; just enough of a hill to cause me in my fancy car trouble. As I made my approach I turned my attention to my breath to keep relaxed. My first attempt in was a failure. So I let the car roll back out and tried. Again, no luck. Deep inhale and exhale.

So back I rolled out of the driveway, back I rolled down the street. I paused to clear my windows and refocus my approach. I carefully backed all the way down the street (there was no way I could turn around) and into the four way stop so I could go around the block to try from a different angle. Deep inhale and exhale.

Now at the top of the hill to my driveway I paused again to check my breath. This approach was risky in that making the turn into my drive way I could potentially slide into my husband's truck. Slowly I let the car roll forward as I carefully navigated the turn into my space, eyes open, breath even. The snow crunched, the wheels turned, and in I went right where I needed to be, safe and sound.

On our path of meditation, some days are snowy and slick making it difficult to navigate to the quiet serenity we seek. It sometimes feels like it would be easier to abandon our practice by the side of the road and remain stuck. However, with a simple adjustment of our path we can get where we're going.

*****

According to the 8 limbs of Yoga, meditation (dhyana) is made up of two key components: sensory withdrawal (pratyahara) and concentration (dharana).

Dharana: the term concentration means keep a single point focus. We can use the breath (most importantly), mudras (hand positions), mala beads, visualization, and/or mantra (a repeated inspirational phrase or prayer) to help strengthen our focus.

Pratyahara: sensory withdrawal has always had a very obscure feel to me, so I redefined it for my practice to mean making space for myself. Finding a quiet time, turning off phones and gadgets, and giving myself permission to take care of myself.

How have you redefined the elements of meditation to make it more attainable?

Meditation for Intuition

2012-01-15T13:29:00.000-05:00

Like anyone who is a fan of Yogi Tea, I always am curious to read the "Yogi Inspiration" on the bag tag to go with my mug of warm deliciousness. I am also intrigued by the practices that they provide on the outside of the boxes; they fit nicely in my regular yoga practice or make a nice practice on their own. While the practices I post on my blog normally are ones that I design, today's is from my box of tea. I've been working with since January 1st.

The old adage says it takes 30 days to break a habit. In Kundalini Yoga, kriyas and meditations are used for 40 days. Yogic science has shown that it takes 40 days to form a good habit as well as break negative patterns. Change will be felt before the 40 days but the real shift comes in after that mark with continuous practice. If you skip a day, you're supposed to start over from day one.

Naturally being a Pondering Yogini not only am I practicing this, but I've been analyzing it and am sharing my thoughts with you.

Yoga to Trust Your Intuition

"Sit cross-legged or in a chair with spine straight and feet flat. Rest left hand in lap and hold right arm out comfortably to the side. Point right index finger up and make a relaxed fist with remaining fingers."

Referencing the book Mudra: Yoga in the Hands, the right hand position is similar to suchi mudra to relieve constipation and stress and vajra mudra for energy and building personal power. It's also a Universal symbol of being numero uno. The way I see the right hand is a portal for cleansing in order to see more clearly.

While the text doesn't say much about the left hand other than resting it in the lap, I've been holding jnana mudra (thumb & index fingers together, palm up) to for knowledge and balance.

"With eyes gently closed, sit still and breathe deeply for 1 to 3 minutes."

Here I've been practicing deep, belly breathing to access my gut feelings. I monitor the quality of my breath to see where it maybe ragged. This is what I do normally when I really need help figuring something out, and it is also very soothing,

"To conclude, stretch right arm high as you exhale slowly and completely."

There is something that I just love about this last part ~ it's like raising your hand to the Eternal Teacher "I have the answer!". Or at least maybe an inkling of it. I feels like I'm connecting right into the Universe and all Yogis.

At the bottom of the exhale I softly hold my breath out allowing the emptiness. Slowly I start inhaling from the base of my body to the crown of my head welcoming whatever I'm in need of.

What are you in need of? What knowledge do you need to get in touch with? Try this meditation and see what the Universe has in store for you.

A Final Ponderance of 2011: Body Mudra

2011-12-30T07:50:00.003-05:00

When I speak of mudra I am often referring to hand positions. It also refers to how you hold your body.

The physical body is the container for heart, soul, & spirit; how will you hold your body today?

How do you intend to hold your body moving forward? May your body be well.

I pray for you in your body to be loved, healthy, and prosperous today, tomorrow, next year, and for lifetimes to come.

OM Namah Shivaya

Join the Conversation

2011-12-14T10:30:00.000-05:00

You're invited to take a seat on the

MEDITATION CUSHION

Sit. Breathe. Be.

Excellent twitter conversation this morning,
this is what the cushion is all about!

@elizabethgallo: Started the day & week with 108 OMs. Thanks for the idea @MeredithLeBlanc !

@lissabliss: Sounds lovely :) RT @elizabethgallo Started the day & week with 108 OMs. Thanks for the idea @MeredithLeBlanc

@mainlinewife: @elizabethgallo @MeredithLeBlanc how do you keep count? Serious question.

@elizabethgallo: @mainlinewife @MeredithLeBlanc I use a mala, which has 108 beads, most of the time. Malas are awesome -- check out @SaraswatiJewels!

@mainlinewife: @elizabethgallo @MeredithLeBlanc@SaraswatiJewels that answered another one of my questions. I always wondered what malas are used for. Thx!

*****

Thanks Abigail for asking why there are 108 beads on a mala. I have to tell you, there are probably 108 reasons, if not more!

My favorite is that the monks wanted to offer 100 breaths to God. Because they were concerned about miscounting they added an extra 8 to be sure they got all 100 in. This sounds like something I would do.

From @saraswatijewels blog, these are her favorite theories:

"One of my favorites is that 1 stands for the Higher Power, 0 symbolizes emptiness and 8 represents infinity. Another explanation is that 108 is a harshad number, or number meaning "great joy". A harshad number is divisible by the sum of it's digits."

In an article in Yoga Journal, Shiva Rea states these reasons:
"Renowned mathematicians of Vedic culture viewed 108 as a number of the wholeness of existence. This number also connects the Sun, Moon, and Earth: the average distance of the Sun and the Moon to Earth is 108 times their respective diameters. Such phenomena have given rise to many examples of ritual significance.

According to yogic tradition, there 108 pithas, or sacred sites, throughout India. And there are also 108 Upanishads [texts of wisdom] and 108 marma points, or scared palaces of the body."

If you would like still more, there is an interesting list on here. I like the one stating there are 108 styles of meditation.

Mala Beads 101

2011-11-20T15:15:00.001-05:00

If you have fidgety hands during meditation, a mala is a wonderful tool to give your hand something to do as well as, more importantly, to help focus the mind. Malas come in a variety of numbers of beads: 27, 54, and 108. 108 breaths is considered a full mala meditation, so if you are using a 27 or 54 bead mala, you will simply turn it at the guru bead continuing to 108.

So let's begin! Sit in a comfortable way and take several cleansing breaths.

Place your mala in your right hand looped over the middle, ring , and index fingers. The index finger should not touch the mala as it represents the ego. Hold your hand up high enough so the beads hang freely.

Place your thumb on the first bead to the right of the guru bead. The guru bead is the larger bead hanging in the center of the mala and is number 109 in the strand. It serves as a "timer" to let you know when you've completed the cycle of 108 breaths.

Inhale. As you exhale side the first bead toward you.

Inhale again and move the thumb to the second bead. Exhale sliding the second bead toward you..

Inhale again and move the thumb to the third bead. Exhale sliding the third bead toward you. Continue on this way through the remaining beads.

When you've completed your 108th breath you will feel the larger guru bead against your thumb. Relax your hand and sit quietly for a minute or two observing the breath feeling the benefits of your work.

Note: if you are using a shorter mala and want to do a full 108 breaths, turn the beads around rather than going over the guru bead. This a sign of respect to the Guru that is the higher Self.

I like to keep my mala at the altar where I meditate. Some people like to wear their malas to remind them of their practice and bring them back to center. Whatever you choose to do with it, your mala will hold special energy just for you serving to support you in your daily life and practice.

*****

For more information on the use and origin of malas from the Jewels of Saraswati:

You will also find beautiful malas there like the one on the pictures she custom made for me.

*****

Book Review: Learning to Breathe by Priscilla Warner

2011-11-13T14:37:00.001-05:00

"Meditate like an old cow pees. Not a steady, strong stream, or it's all gone too fast! A little bit at a time is good." ~ Yongey Mingyur Rinpoche, pg 33

I am always interested to read a book about meditation to widen my view point on ways to offer tools to my students to bring meditation in their lives, as well as supplement my own practice. I'm not so concerned about learning a new technique per se as much as to discover how a particular technique affected the author. I like to read about the journey of meditation more than about the mechanics of it.

Priscilla Warner does not disappoint in this book. Her one year journey, as the title includes, to bring calm to her life is engaging, entertaining, and elated. The author embarked on her quest to help aleve her crippling anxiety and my first thought honestly was "I hope this book isn't a bummer". It truly wasn't, if anything it is the complete opposite, it's a celebration of the release of an old and worn out friend that accompanied her since childhood.

Throughout the book Priscilla introduces the wonderful teachers, including her family, who guide and support her to find the stillness and happiness inside of her. Each person is brought to life through Priscilla's love and respect for them and I finished the book feeling I had gained insight into my own self through her experiences.

I had the distinct pleasure of meeting Priscilla for lunch in the course of reading Learning To Breathe. Her book is an honest reflection of her joyful spirit ~ her truth is on the pages of this book. It is sprinkled with many juicy nuggets of knowledge she shares from her teachers, including her dear Golden Retriever, Mickey and her mother Riva who has Alzheimer's.

I would recommend this book to anyone who is interested in developing or who is practicing meditation, it is a beautiful journey. Thank you Priscilla for sharing with us.

Click here to experience Priscilla Warner's website