Saturday, January 2, 2010

Beginners Yoga Asana Practice for Home

This is a beginner’s routine for asana practice for home use. It will cover relaxation, attuning the mind to the body, and a balanced physical routine.

Physical Warm Up, Mental Cool Down


The first ten minute of asana practice is to help bring the mind into oneness with the body and breath. That means concentration on the present moment through focus of the body.  As you breathe out, you breathe out any concerns, anxieties or problems. You breath in energy, prana, and calm.

9 rotations, or 6 breaths for each exercise, start with the right side first. Hold the lower stomach firm in all poses.

  • Comfortable Seated Pose
  • Head Rotations
  • Shoulder Lifts and Drops
  • Shoulders Forward and Back
  • Shake the Arms
  • Stretch the forearms, knuckles down
  • Stretch the forearms, palms down
  • Cross Legged Forward Fold
  • Side Stretch (right and left)
  • Cross Legged Twist
  


Transition into Cat Pose
Extend, Contract, Breathe in, breathe out.


 

Transition into down legged dog with bent knees
Hold for 6 breaths

Walk the hands into the feet, hang in rag doll.

Roll up.

Sun Salutations times 4. Begin with the right side.

Body of the Practice


Now we’re physically warm and our mind is prepared to concentrate on steady poses.

Standing Poses
  •  Mountain Pose
  •  Tree Pose
  •  Dancer’s Pose
  •  Triangle Pose
  •  Warrior I and transition to Warrior III




  


 Stomach and Back
  • Alternate leg drops (laying on the back, legs are stretched up directly over the hips, breathe in, breathe out, draw the stomach muscles in, reach up, tuck the chin in.  Begin, breathing out, one leg towards the floor, breathing in, bring the leg back into place.)
  • Criss Cross (Alternate elbow to knee, across the body)
  • Double leg drop, breathing out on the way down!
  • Bridge pose (intermediate Wheel Pose/ Back bend)
  • Cobra (keep the shoulders low and the feet together – remember to engage the stomach muscles!)
  • Shake through the hips



Cooling Down
  • Down Face Dog
  • Fish Pose
  • Supine Twist     (laying on the back, arms out to the sides, knees above the hips, breathing out as you rotate the legs to one side and turn the head to the opposite direction. Breathing in as you return the legs to centre. The concentration is in the stomach and control of the movement.
  • Savasana (laying down relaxation)
Keep your mind on the body and breath. Acceptance of thoughts and relaxation and awareness is your main objective.


If you would like more posts on yoga, perhaps you'd also like to browse previous Yoga Posts. 


Recommended reading:




Friday, January 1, 2010

Why Meditate?




Why meditate?


Meditation clears the mind, helps one to relax, gives distance from the every day, increases the ability to face life’s challenges, integrates the self (mind, body, spirit), expands the self.


The Benefits

  • lowers blood pressure (decreases the chance of heart attack and stroke) 
  • creates space in the mind allowing new ideas and creativity to flourish
  • increases the feeling of love
  • quiets the mind
  • ‘opens up the space between the ending of one thought and the beginning of another’
  • decreases stress related illnesses like hypertension
  • heart disease
  • asthma
  • insomnia
  • reduces digestive problems
  • studies show increase in intelligence
  • slows ageing
  • improved quality of life

Practice mastery of the mind.


Types of Meditation


There are many different methods for practicing meditation. Please try a few techniques until you find something you have an affinity for. Aim to meditate every day for a month. Practicing meditation is like any other exercise. You need to train to feel the benefits. You might like to keep a meditation diary to monitor the different experiences you will have.


A few examples for practicing meditation are

Chakra (energy centres - yoga)
- Steady gaze (candle, picture, flower)
- Moving meditation (t
ai chi, qigong, asanas)
- Mantras / affirmations (I am love. I am one with the universe.)
- Guided Relaxation
- Breathing Meditation (Tan 
Tien, Yang breathing)
- Inner beauty cards/ themes (peace, harmony, simplicity)
- Visualization (candle light)


Two Rules for Meditation

1. Back straight (back, neck and head in line) Your spine is aligned so that energy can flow freely.
2. Be comfortable. You can not focus your mind if your body is disturbing you with indications of pain.


Starting


  • Quiet the mind before you begin to meditate. It helps to prepare your body and mind.
  • Decide how long you will meditate for…? Set a timer?
  • Choose a quiet place. It helps to settle the mind.
  • Be warm.
  • Music is another option.
  • Sitting down.  How will you position yourself? Kneeling, chair, ball, crossed leg, half lotus, lotus?  Perhaps laying down flat on a firm surface suits you better to begin with? 
  • Why are you meditating? Remind yourself about what you’re looking for.
  • Breathe. Counting the breath to help still the mind.
  • Let go of your thoughts, fantasies, memories.

What happens?

The chatterbox begins to be heard. You may experience glimpses of peace. Watch the self arises in surprising ways. Discover the restlessness within.  What ever happens is normal. Acceptance of your experiences help a long way in meditation practice.


When not to practice

When you’re tired, feeling vulnerable, depressed or stressed. Meditation requires a still, calm yet alert mind. Negative feelings can be intensified if you meditate in a disturbed state.


Practice

  • Practice for a short while. 
  • Practice often. 
  • Practice when you feel like it or make a schedule. 
  • The best results are noted when people meditate at the same time every day. When you wake up, before you go to bed. Choose a time that best suits your schedule.

Yoga and Meditation
Dhyana (Dee YAH nah)


The process of quieting the mind to free yourself from preconceptions and illusions. Meditation is the process of attaining total awareness through the cessation of thought.

Patanjali’s Yoga Sutra lists meditation as the seventh of eight limbs of yoga one can practice. (Asanas are the third limb.)



Meditation is keen, heightened awareness, not nothingness.


Oneness is the object of meditation. Discover the real you. Beyond what you think you know about yourself. A natural time to meditate in yoga practice is after the 
asanas.


Mudras – special hand positions you can use to channel energy back through the fingers into the spinal column’s charkas, directing and re balancing prana in the body. For example, Namaste, OM, JnanaBuddhi.

Sitting poses
Sukhasana (easy pose)
Vajrasana (kneeling pose)
Padmasana (lotus Pose)
Baddha Padmasana (Bound Lotus Pose)


Trouble shooting

Uncomfortable: if a meditative pose is uncomfortable or painful, you aren’t ready for it. Try a different pose.

Attitude: You can do it! Meditation is for everyone. You can do it with a little practice. Nothing is easy the first time. Everything takes time, energy and patience.
Sleepiness: Its your body’s way of reacting to being still. Be disciplined! Its worth it. Keep trying.
Chatterbox: Little thoughts popping up all of the time? Watch them come and go. Observe yourself. Let them come and go. Be calm. This is the beginning!
Memories: Treat all of your memories the same way. Observe them. Let them come and go. Some may be unpleasant. If you need help, find an experienced meditation teacher.

Finishing off


As you finish your meditation be sure to wake yourself properly. Visualize your body and being in your body. Open the eyes and see that you are in the room you started in. You might like to massage the face and head and stimulate the blood through your rested body. Stretch your body. Take the peace you have achieved with you through out your day. Good luck! Even better than luck though, is discipline.



Patience, Energy, Discipline



If you liked this post, perhaps you'd like to read Meditation Madness, meditation for negative thoughts, or even take a look at my first attempt at a podcast with 'three minute guided meditation' 


Originally posted as 'Basics in Meditation' (some modifications have been made)

Sunday, December 20, 2009

The Integrated Blog




Today I integrated four blogs into one. I've deleted the old blogs. I guess I can feel the New Year coming up. I like the symbolism of bringing the pieces together under one umbrella.

There's a lot more in the archives, and I've enabled the new editor blogspot are offering. Its almost like I've got a  brand new computer!

This will be my last post of 2009.

Thank you all for your interest and support. Wishing you much love for the coming year.

The Death of Me (part IV)






Expectations (9th of August 2008)

The stone of expectation

What is expectation?

Expectation is the projection of an idea that will effect (or be the outcome) of what you believe will occur in the future.

Expectation, as I intend it here, is not events that we will term ‘concrete reality’. Events like death, or hitting your head on a wall if you bump into it.

Expectations are of our own making, and are created by real or imagined events of the past.

How expectations hinder us


No expectations, no disappointments.

This famous quotation sounds distinctly Taoist, and explains part of why expectations are a negative stone to hold upon.

To begin with, expectations blind you from the reality that is present. If you wish to see Spring, but there is snow on the ground, not only will you constantly feel the weight of disappointment as you look at the snow, but you will be unable to appreciate or see the snow for what it offers.

This can be applied to all expectations, especially with regards to relationships with partners, friends and our relationship with other entities such as work, marriage, family, leisure.

If our expectations are modest, perhaps they can be met, but even then, holding onto an expectation hinders our ability to see what is actually there.

Expectations are a barricade to communication and understanding between people.

If we expect our partner to fulfill certain roles in the relationship, and they do not fulfill them, there is a danger of seeing our partner in a negative light and also being put into the position of not being able to see the real positives our partner brings to the relationship. Admittedly they may not be the positives we ‘expected’, but then, our partner is not a figment of our imagination that needs to perform to our ‘perfect list’. Our partner is an individual with talents, skills and positives for us to enjoy, but only if we can see them.

Some of the expectations we have are the cause of a lot of our sorrow.

Expectations to do with age and success, to do with our parent’s wishes, our ideals for the future, with how much money we should have, and what kind of partner we need.

Expectations lead to sorrow, dissatisfaction and blindness towards the very things we hold so dear. Our families, our friends and ourselves.

How to stop

I believe in little steps. One expectation at a time. Tentatively feeling through your mind’s projections and gently loosening the hold expectations have on your life.

With them, you are not free. You will never see the truth. You are chained by your ideas and your view of the world as it ‘should be’.

Without them, its possible to come a little closer to the truth. Its possible to learn. Its possible to discover the miracle of what is.



The Black Pit is the Void (16th of December 2008)

The black pit – this emptiness, is an essential stepping stone in our spiritual development.

Its only after the emptiness, its only after falling into what seems nothing, that we can, finally, be.

All of the stones – all of the ego’s desires and torments – each and every one of them need to fall away, or we need to let go of them, for the next step to be reached.

People discussing spiritual emergence, or kundalini rising, or the flowering of the human consciousness, what ever you’d like to call it, express this void, this black pit of despair as a necessary movement of development.

So be it. Let it be known.





Images (12th June 2009)


Movie Stars hire people to help create their off stage image.

Princess Diana is famous for hiring a publicist who helped keep her public image appealing.

Some people know how to walk the walk with full confidence. You see them strutting their stuff.

Most people don’t know how to effectively use their image, and most people don’t know why (or take any responsibility for) other people’s images affecting them positively or negatively.

One of my past students recognised in themselves an irrational respect for wealth. For wealth displayed in expensive cars and houses. When I questioned her on it, she said she knew that it was irrational, but she felt strong respect for wealth.

Images are created by a person’s behaviour, their accessories, their friends and our own preconceptions.

Knowing our responses to another’s image helps us not be a victim to feeling subordinate and helpless while meeting our doctor, or when shaking hands with the mayor, or when meeting someone of the opposite sex.

If you have trouble meeting some type of people, I’ve heard of popular psychologists suggest picturing these people on the toilet, or naked. By doing this you remove them of their powerful accessories. Their magic is gone, and they are a human being, just like you.

Images.

What images make your heart beat a bit faster?

What vision makes your stomach curl up?

What images bore you?

Whose image do you ignore?

Who taught you how to read people? Who said wealth was positive or negative? Images.






Yoga is a Tool (9th of July 2009)

Yoga is a tool. It’s a system created by those who came before us. It’s a stone, like all of the other ‘things’ – that we can hold on to as a support to lower ourselves safely into the pit, or it blocks our path

Yoga, qigong, tai chi, pilates. Stones to help us, and stones to hinder us. But we’re all going to end up in the pit, regardless.

Let it go. Hold on. Let it go. Hold on.

Breathe in, breath out. Relax, hold tight. Struggle and release.

Yoga is not an end in itself.

Tools are to be taken care of, to be appreciated, and to be put back where you found them once they’ve done their job.

Yoga. Another concept.


The Death of Me (part III)




Contemplation from the Pit (16th of July 2008)

In the blackness, despair invades the heart.
Flashes of folly tantalize the senses.

Resolutely I stay on the floor,
Determined to see it through.

The despair, I understand, is part of the loss.
I am grieving for the ties that had bound me.
My freedom is bleak in this moment.

I feel alone, afraid to let go –
and the temptation of hope, of light, of love is present.

But I’ve fallen too many times.
I’m tired of getting back up.
I know too much.
I know too little.

Come then, I call, do your worst.

And all becomes quiet.
The noise drops away.
The sadness, the loss, the feeling of death leaves me.

There is silence.
Silence inside my head.

I can see. Clearly.

My breath is soft and slow.

The weight falls away.

And then the springing, leaping awareness sings through my body.

I’ve arrived.





The Stones (17th July 2008)

Above the black pit

The stones are the things we hold on to to stop falling into the black pit.

They include desires, fears, wants, dreams, hopes, beliefs, prejudices, judgments, ideas, thoughts, concepts, inspirations, revelations, urges.

They are the things we feed off. They are the things we stand upon to forge our characters. They are the things we live and die for. They are the things that make us miserable.

Their importance in our lives is the root cause of our misery – of our human condition. Its their importance in our lives that caused the Buddha to say that Life is Suffering.

The stones do exist.

Their existence does not cause misery.

The misery comes from the importance the self, the family, the society, the government, the world puts upon them. In this, is the only source of misery in the world.

The stones forge our personalities. They forge our values. They forge our very being.

Their substance is often undergoing metamorphosis. It shifts beneath our hands. Experience teaches us that with time, the rocks we build our self on turns to sand. Circumstances change. Desires change. We let go of one disintegrating rock, for the apparent safely of another.

If we do let go, for an instant, if life serves a curved ball and the rock suddenly falls away from beneath us – we feel a free fall. There seems to be nothing. We panic and grab onto another rock on the way down, sometimes drugs, sometimes a different face, sometimes a different value – but hardly ever do we fall and fall and fall and see what there is when we hit rock bottom.







Who's Afraid of The Big Bad Pit? (17th July 2008)

Every one.

If one of your stones has disintegrated slowly or just suddenly spontaneously combusted, there is often a sensation of accompanying fear.

The fear is based on loss.

The stones we hold onto so dearly become, sometimes, indivisible from our selves. We think we are the stones. There are mother’s who live through their children. There are men who live for their work. There are children who live for the TV. There are teenagers who live for music. There are people who live for their religion. There are people who will die for their flag. There are people who will willingly starve to death rather than put up with injustice.

Each and everyone one of us has our feet on some stones and our arms carrying others.

We think our choices are the best choices. We build up elaborate stories why the existence of each stone is necessary for our wellbeing. We are frustrated and unhappy and tighten our grip on the stone until, until, until…. Until we change stones, or until we die.

We can not let go of the stones, because they are our very identity.

Sometimes, we get lucky. Sometimes our spouse leaves us and mingled in with the fear of loss, we get a sneaking sensation of freedom and sudden liberty.
Sometimes we get fired and gain a new chance of doing what we always wanted to do. It’s the stuff movies are made of.

But its always someone else’s movie.

What would happen if we let go of the stones? What would happen if we stepped off the stones that held us up?

Some people become depressed. They mourn the loss of the stones. They wish they had the stones back again. They are so busy grieving for what was, that they don’t see the miracle of what is.

We are afraid. Afraid of a lot of things. It seems normal to most of us. To feel afraid.

I was afraid. I was letting go of stones, grabbing wildly at one, and another, and discovering that they were disintegrating before I could get a proper grip. I felt the loss of my self. I felt the fear that I was becoming nothing. I had built my life on the stones… I had thought I was built of stone.

And I fell, and I fell… and I landed in the black pit. The very first post of this blog tells of how it felt to be in the black pit on the first day.

I was afraid.





The Purpose of the Stones (23rd of July 2008)

Remember, the stone is a symbol that includes our desires, fears, wants, dreams, hopes, beliefs, prejudices, judgments, ideas, thoughts, concepts, inspirations, revelations, urges.

They hold a dual purpose.

They lift us up and they hold us down.

We have already discussed what happens if you let go of the stones. If you see through them, and they lose their importance and relevance in your life, then you are in ‘the black pit’.

However, the stones still exist. Even if you can see through them. As long as other people see ‘real’ stones and hold on to them, then they exist as far as our contact and communication with other humans is valuable to us. (Valuing authentic communication with other humans is, in its way, also a stone of sorts.)

How do we usually use stones?

The fact is, most of us are used by the stones. The stones drive us. The belief in something (to be a good mother, to be a bread winner), our emotions (jealousy, rage), our idealism (the way society ought to work) are the stones that use us.

They hold us down and define our existence.

The stones can have a positive effect upon us, or a negative effect.

The positive effect increases our health and wellbeing as individuals, as a society, and as the world.

The negative effects decrease our wellbeing and our health as individuals, as a society and as the world.

The stones mainly use us to hold us down. Sometimes we use the stones to fulfil one of our main stone theories that we are just not good enough. We add smaller stones to our big stone and then we are destined never to be good enough or worth anything to be able to make a difference.

The stones stop us doing the things we really want to do. They stop us from existing.

On the other hand, the stones have an amazing ability to be used for the benefit of human kind also. To lift us out of the black pit.

However, this is an interpretation and not the strictest use of the black pit.

For people not yet willing to go into the black pit and to exist, then there is a positive option. Probably the option that has the most validity and accessibility for this day and age in the year 2008.

How can the stones lift us up?

By agreeing on clear common goals for a sustainable future for all peoples and then creating the stones for people to live by.

This is what we need to talk about. As a people with a common concern for the future of the planet. This is not for one person to decide alone. There are manifestos written by civil societies and by concerned groups that cater to what needs to be done… however, it means a total overhauling of the stones of our society.

Stones can get us through. They can create a means for people to come together and forge a sustainable future for the planet.

First of all we need to understand what the function of the stones have been before, how we use them now, and how they can help us in the future. These topics will be addressed in future posts.





A Closer Look at the Large Belief Stone (24th of July 2008)

Remember, the stone is a symbol that includes our desires, fears, wants, dreams, hopes, beliefs, prejudices, judgments, ideas, thoughts, concepts, inspirations, revelations, urges.

Our beliefs.

Each and every one of us have held beliefs at different aspects of our life. Let’s take a closer look at some of our beliefs, and how the are formed.

The origins of beliefs is a complex path with junctions and crossroads along the way.

There is one defining factor. We were not born with beliefs.

Beliefs are developed from a mixture of contact with family, society, culture, experience and contemplation.

Therefore, we can say, that our beliefs are a product of our history and circumstances.

If that is so, then there is no right or wrong in beliefs. Beliefs may be conductive to other beliefs that we hold, like race superiority or the importance of national identity, or they may be at odds to other belief systems that we hold, like ‘I believe people should get along’ or ‘drinking from a special glass enhances the wine tasting experience’.

Sometimes the feeling of confusion we have is because our mind knows that there are discrepancies in our belief systems. Some people call this discrepancy the human condition. That is, it is the human condition to be at odds with its existence.

Again, this is another belief. Or, if you will, another interpretation of how we live and our purpose of existence.

Some beliefs help us. Like the belief that we should brush out teeth after meals. This advice from dental hygiene experts is a recommendation from their studies of tooth decay. But, its still a belief based on the assumptions that we all want clean and healthy teeth. Clean and healthy teeth are not just clean and healthy teeth. They are indicators of success with the opposite sex, of a beautiful smile, of fresh breath, of wealth in some countries.

The history of brushing our teeth, and brushing them after meals is relatively new. Many of us accept it as true because it helps us. Its even difficult to imagine that once we didn’t brush our teeth with such regularity. What were we thinking? Exactly. We were thinking something different. And this implies that our belief system, with regard to teeth, has changed.

There are many examples of our beliefs changing.

Therefore, if beliefs change, if their very development is subject to our circumstances, then why do we defend them so heatedly? Why do we hold onto our beliefs as if they were our very self? The self is only a mirror of circumstances. Can we see through our beliefs? Is it possible? Do we want to? What are the benefits?