Most of us are no strangers to meditation even if the extent of practice is five minutes at the end of a yoga class. The benefits of meditation can still be attained; a quieter mind, more relaxed state of being, even if just for the moment. But what if these moments of bliss could last longer? What if meditation was a self-esteem booster as well?
Think about it. We all live inside a small dimension of delusion at least some of the time. Every one of us has that little pre-recorded gem of discouragement that always seems to show up at the most inopportune times. We define ourselves by what others think of us, how others see us. The power to change how we see ourselves and the negative thought patterns we are overwhelmed with is already there inside us. We hold the key to our potential. We need to know who we truly are in order to take charge of our lives. We need a purpose and intent instead of just moving through life reacting to people and events unconsciously. But how do we hear the voice of our authentic selves over all the other chatter that goes on in our heads? This is where meditation steps in.
The goal of meditation is to acquire stillness, not necessarily silence. Thoughts will come up. It is what we do with them that makes the difference. We want to acknowledge their presence and instead of fighting them, gently guide them toward peacefulness. Be creative with where these thoughts go. This is the ground work for new thinking patterns. Maybe envision a familiar place rediscovering the feelings associated with it, or make one up. By becoming more aware of thoughts and feelings we begin to create new commentary in our minds. This awareness is what helps us move through blocks, fears, low self-esteem and allows us to build a trust in our inner wisdom. Albert Einstein said “ Problems cannot be solved at the same level of awareness that created them” so we must become more in tune with what we need, more aware of what our authentic self wants.
We need to acquire a deep acceptance of our life and ourselves right now, as we are. Contentment is the easiest path toward our true nature. This does not mean we shouldn’t work toward a higher goal. It simple means to recognize it is a journey. Be content, not satisfied. When content, our actions are driven by love and we allow ourselves to open up and let love radiate through us instead of being driven by fear .We always find what we are looking for so if we see the negative in everything, that is exactly what we get. Look for the positive. It is all in the perspective.
Here is a technique to bring awareness to your thoughts throughout the course of the day. Periodically check in, see where your thoughts are going. Whenever they turn negative in any way, change the direction. A teacher of mine had a great reminder for this. If you had to pay a dollar for every thought, you would spend your money wisely buying happy thoughts instead of angry ones. During idle thinking times add whatever it is you need, patience, peace of mind. Repeat positive affirmations to yourself. This can also be done in meditation. Keep in mind an affirmation is always stated as if it is already so. Even if your patience is at an all time low today, say ‘I am a patient person’ over and over to yourself. If you continue to say it, eventually it will be true.
Trust your inner wisdom. Allow yourself to be who you truly are. Self-acceptance is the key to becoming that confident powerful being just waiting to shine through. Tear down the walls of confinement and let that authentic self shine.
Three minute meditation
1. Sit comfortable in a chair or cross-legged on the floor straight spine with palms on the knees, preferable palms facing up. Head facing forward, eyes closed but looking down toward chin. (This helps keep you connected with your inner self)
2. Slowly inhale and exhale, focusing on the rhythm of your breath. Continue for a few moments.
3. Repeat a positive affirmation to yourself a few times. Absorb it. Believe it.
4. Inhale deeply. Hold breath for 10-20 seconds. Exhale. Repeat three times.
5. Let breathing return to normal and slowly come back to awareness.
Sunday, April 4, 2010
Tuesday, March 9, 2010
Yamas and Unconditional Love
Our yoga practice can always be a place of growth and self discovery if we pay attention to the subtle aspects of change within ourselves. We can also find profound change by paying attention and applying the Yamas, the first of the Eight Limbs of Yoga as written in The Yoga Sutras of Patanjali.
The first Yama, Ahimsa – non-violence, teaches us to be gentle with ourselves in our physical practice of yoga. It also teaches us that even thoughts and words can be acts of himsa if we are not mindful of them. When we are kind to our bodies, ourselves and others we begin to trust ourselves and others a little more – a perfect breeding ground for unconditional love to begin to emerge.
When Satya – Truthfulness, the second Yama, is present in all aspects of our lives it can bring us closer to feeling unconditional love, for only an open heart can truly see our own truths clearly even when unpleasant or even painful at times.
Asteya – Non-Stealing teaches us that by not being aware of the here and now we steal the opportunity of a true presence from ourselves. Only in the present moment can profound change be recognized and brought to light.
Brahmacharya -Non-Indulgence teaches us to enjoy everything in moderation. This keeps us in a more balanced state of being which helps us to achieve balance in all relationships.
Aparigraha – Non-Greed shows us that by needing to possess people we confine them. In order for there to be life in a relationship energy and light needs to dance between us. Then we begin to see each other as we truly are – not as a reflection of what we want or think the other should be.
The essence of unconditional love is a love that can withstand the ebb and flow of life and not only survive but thrive!
The first Yama, Ahimsa – non-violence, teaches us to be gentle with ourselves in our physical practice of yoga. It also teaches us that even thoughts and words can be acts of himsa if we are not mindful of them. When we are kind to our bodies, ourselves and others we begin to trust ourselves and others a little more – a perfect breeding ground for unconditional love to begin to emerge.
When Satya – Truthfulness, the second Yama, is present in all aspects of our lives it can bring us closer to feeling unconditional love, for only an open heart can truly see our own truths clearly even when unpleasant or even painful at times.
Asteya – Non-Stealing teaches us that by not being aware of the here and now we steal the opportunity of a true presence from ourselves. Only in the present moment can profound change be recognized and brought to light.
Brahmacharya -Non-Indulgence teaches us to enjoy everything in moderation. This keeps us in a more balanced state of being which helps us to achieve balance in all relationships.
Aparigraha – Non-Greed shows us that by needing to possess people we confine them. In order for there to be life in a relationship energy and light needs to dance between us. Then we begin to see each other as we truly are – not as a reflection of what we want or think the other should be.
The essence of unconditional love is a love that can withstand the ebb and flow of life and not only survive but thrive!
Tuesday, February 16, 2010
The Art of Teaching Yoga
Every great piece of art has many components that make it a masterpiece; some aspects subtle, some not so subtle.
Beginning with the not so subtle, a great yoga class should consist of safe, clear instruction and teach you something. Perhaps it will be a better understanding of the asana (posture), or the philosophy of yoga or maybe even something about yourself.
The subtle consists of the energetic qualities of the sequence and the teacher leading the class. You may not know why you like one class or yoga teacher better than another. You just know there is something that resonates.
When a class is energetically balanced the feeling is one of stillness and peacefulness even if just for a fleeting moment and the physical body feels more open and free.
If you have been thinking about taking on the amazing journey of Yoga Teacher Training, here are a few things to consider:
While most Yoga Teacher Trainings are geared toward certifying you to become a Yoga Teacher, it is certainly not the only reason to do it.
Your own yoga practice will evolve not only physically but your understanding of the practice as a whole will be deeper.
A Yoga Teacher Training can be best described as a Journey to Self – beautiful and revealing - Get ready for the ride of your life!
The practice of yoga and sharing the practice of yoga as a Yoga Teacher is one of great rewards – We become our own masterpiece.
Saturday, May 23, 2009
Yin & Yang
Balance is something we strive for throughout our entire lives. As an infant we struggle to find our footing, literally grasping for whatever is in our reach in order to lift ourselves off of the ground. Lying on our backs, we begin by lifting our head and when we find enough strength we may even try to pull ourselves to our feet. But with too much strength and power, we may overcompensate, and find ourselves flat on our bellies. Through trial and error, and lessons learned, we may finally find just the right amount of strength, mixed with the perfect amount of patience and care, or softness, that we can finally pull ourselves up to stand on both feet.
This process is something we repeat throughout our life cycles. Once we have owned the standing, walking, balancing act, we move on to more challenges. We try to balance roles in our lives, parent, child, friend, student, teacher, sibling, partner. We discover what the “right” amount of sleep is for us— although we may not always follow through with it. In the same light, we discover our ideal serving of each of our life’s endeavors.
This is Yin and Yang. It is the experience of finding balance in all that we do and all that we are. Although we may pigeonhole ourselves, (or others may do it for us!) we are not wholly one thing or another. We, like everything in the universe, is defined by a balance of Yin and Yang. We are feminine and masculine. We are body and spirit.
Just how we, in our yoga practice, move fluidly while also remaining still and finding stillness in each of our movements; we find the softness in the strength, and the strength and power in the softness. Off of our mat, we take the practice of yoga with us. We do this by finding stillness and peace during a hectic moment at work. We discover strength and power as we experience pain and loss. We find the ability to give and be open to receiving all at once. It is when we can tap into the union of opposites, that we can experience divine consciousness, wholeness, enlightenment.
By Shanna Siegel
This process is something we repeat throughout our life cycles. Once we have owned the standing, walking, balancing act, we move on to more challenges. We try to balance roles in our lives, parent, child, friend, student, teacher, sibling, partner. We discover what the “right” amount of sleep is for us— although we may not always follow through with it. In the same light, we discover our ideal serving of each of our life’s endeavors.
This is Yin and Yang. It is the experience of finding balance in all that we do and all that we are. Although we may pigeonhole ourselves, (or others may do it for us!) we are not wholly one thing or another. We, like everything in the universe, is defined by a balance of Yin and Yang. We are feminine and masculine. We are body and spirit.
Just how we, in our yoga practice, move fluidly while also remaining still and finding stillness in each of our movements; we find the softness in the strength, and the strength and power in the softness. Off of our mat, we take the practice of yoga with us. We do this by finding stillness and peace during a hectic moment at work. We discover strength and power as we experience pain and loss. We find the ability to give and be open to receiving all at once. It is when we can tap into the union of opposites, that we can experience divine consciousness, wholeness, enlightenment.
By Shanna Siegel
Monday, April 27, 2009
Awareness
There are many subtle aspects to a yoga practice. The attention to the foundation of the body, whether it be the pelvic girdle in standing poses or the shoulder girdle in inversions like headstand and handstand.
It is easier for us to just use momentum and sit in flexibility when coming through a challenging vinyasa or holding a pose for a few breaths.
It is the awareness of our breath and body that brings a more optimal alignment to the postures as well as an awareness of the depth that exists within that pose and within us. The strength of a posture comes from a deep core strength. Muscularly a strong core brings a stability to the asana, so bringing awareness to the abdominals, position of the pelvis and strength of the legs will bring the posture into a steadiness leading to optimal alignment of the pose. In addition, awareness of the deep inner strength of center will support us energetically.
As quoted by H. David Coulter from the book Anatomy of Hatha Yoga,
“Practicing with total attention within the body is advanced yoga, no matter how easy the posture, practicing with your attention scattered is the practice of a beginner, no matter how difficult the posture.”
It is easier for us to just use momentum and sit in flexibility when coming through a challenging vinyasa or holding a pose for a few breaths.
It is the awareness of our breath and body that brings a more optimal alignment to the postures as well as an awareness of the depth that exists within that pose and within us. The strength of a posture comes from a deep core strength. Muscularly a strong core brings a stability to the asana, so bringing awareness to the abdominals, position of the pelvis and strength of the legs will bring the posture into a steadiness leading to optimal alignment of the pose. In addition, awareness of the deep inner strength of center will support us energetically.
As quoted by H. David Coulter from the book Anatomy of Hatha Yoga,
“Practicing with total attention within the body is advanced yoga, no matter how easy the posture, practicing with your attention scattered is the practice of a beginner, no matter how difficult the posture.”
Monday, April 13, 2009
Duality to Wholeness
Everything in life consists of dualistic forces that bring it to wholeness. The opposing forces cannot exist without each other. In our yoga practice we rely on these dualist forces to bring us to wholeness. Even the word Hatha (pronounced hah-tah) consists of this – Ha = sun Tha = moon – thus we are working toward the balance of sun and moon energies through our physical practice of yoga.
In every posture we work for strength and stability while simultaneously seeking ease and softness. This is what brings us to a steady, comfortable posture as Patanjali tells us in book 2, sutra 46 - Sthira Sukham Asanam.
When we can find this in our practice, we begin to embrace the concept of yin & yang right within ourselves. Perhaps even leading us to the realization that the dualities within us are exactly what bring us to wholeness. The light of understanding begins to shine brightly and we see clearly how they merge and become one.
Then, as Patanjali says in book 2, sutra 48 Tato Dvandva Anabhighatah –
Thereafter, one is undisturbed by the dualities.
In every posture we work for strength and stability while simultaneously seeking ease and softness. This is what brings us to a steady, comfortable posture as Patanjali tells us in book 2, sutra 46 - Sthira Sukham Asanam.
When we can find this in our practice, we begin to embrace the concept of yin & yang right within ourselves. Perhaps even leading us to the realization that the dualities within us are exactly what bring us to wholeness. The light of understanding begins to shine brightly and we see clearly how they merge and become one.
Then, as Patanjali says in book 2, sutra 48 Tato Dvandva Anabhighatah –
Thereafter, one is undisturbed by the dualities.
Tuesday, April 7, 2009
Grounding through the use of Bandhas
Hatha Yoga, the physical practice of yoga, brings awareness to the physical body. This is very prominent particularly with beginner practitioners. As we progress in our yoga practice, we begin to realize it is so much more. This is when the awareness of our energy body occurs.
Due to many factors, the energies within us can become unbalanced.
One very important point to make is in order to balance ourselves, it is essential to stay grounded.
The standing postures of yoga are a great way to connect to the strength of our legs and the grounding qualities of earth energy.
Once a deep connection to earth is established, we can then bring a subtle awareness to our energy with the use of the bandhas.
The bandhas are energy locks within the body that allow us to direct the energy to specific parts of our body. They are Jalandhara Bandha , Uddiyana Bandha and Mula Bandha.
Jalandhara Bandha (chin lock) is a great technique to begin with. It releases tightness in the neck and shoulder area to allow for the flow of energy to the upper chakras. When the physical body is tight, it affects the energetic body (see subtle bodies blog) so if we can open up the physical body, energy will be able to flow freely.
Uddiyana Bandha (abdominal lock) brings attention to the abdominals and the fire element within Manipura (third chakra). By activating the fire element, toxins and stagnant energies will be released helping to come to a state of clarity.
Mula Bandha (root lock) is stabilizing for the alignment of the pelvis as it brings attention to the relationship between the sacrum and pubic bone.
It is also very grounding. As it brings attention; particularly in standing poses, to the hips and the lifting up through the base of the body giving a feeling of sinking into earth but then drawing the qualities of earth energy back into us.
The subtle attention to energy that the bandhas bring, helps us to achieve a balanced energetic state which in itself is a much more stable & grounded feeling.
Below are some practices you can work with. Be sure to work at your own pace and with what feels right for you. Remember, there should be no tension or strain in the body. If unable to hold the breath for 5 counts, hold for less or not at all working up to longer holds.
Tri-Bandha (Traya-Bandha or Maha Bandha)
This is the practice of simultaneously engaging all three bandhas beginning from the bottom up and then releasing from the top down. There should not be any strain present as you perform this practice.
This is a valuable practice for use with the practices of pranayama (breath control), pratyahara (sense withdrawal) & meditation. It helps with keeping the mind focused. The bandhas can even be applied during the day while walking or sitting.
Practices
1. From a seated position, apply Mulabandha after the exhale – Hold for 5 counts – Release the bandha as you inhale. Apply Uddiyanabadha after the exhale– Hold for 5 counts – Release as you inhale – Apply Jalandharabandha after the exhale – Hold 5 counts – Release as you inhale – exhale. Repeat a few times.
2. From a seated position, Exhale all the breath out and apply all three bandhas from the bottom up. Hold the breath as long as it is comfortable without strain while really paying attention to mula & uddiyana keeping the spine & torso long. As you inhale release the bandhas from the top down really feeling the breath move into the lower abdomen & expanding the belly.
Due to many factors, the energies within us can become unbalanced.
One very important point to make is in order to balance ourselves, it is essential to stay grounded.
The standing postures of yoga are a great way to connect to the strength of our legs and the grounding qualities of earth energy.
Once a deep connection to earth is established, we can then bring a subtle awareness to our energy with the use of the bandhas.
The bandhas are energy locks within the body that allow us to direct the energy to specific parts of our body. They are Jalandhara Bandha , Uddiyana Bandha and Mula Bandha.
Jalandhara Bandha (chin lock) is a great technique to begin with. It releases tightness in the neck and shoulder area to allow for the flow of energy to the upper chakras. When the physical body is tight, it affects the energetic body (see subtle bodies blog) so if we can open up the physical body, energy will be able to flow freely.
Uddiyana Bandha (abdominal lock) brings attention to the abdominals and the fire element within Manipura (third chakra). By activating the fire element, toxins and stagnant energies will be released helping to come to a state of clarity.
Mula Bandha (root lock) is stabilizing for the alignment of the pelvis as it brings attention to the relationship between the sacrum and pubic bone.
It is also very grounding. As it brings attention; particularly in standing poses, to the hips and the lifting up through the base of the body giving a feeling of sinking into earth but then drawing the qualities of earth energy back into us.
The subtle attention to energy that the bandhas bring, helps us to achieve a balanced energetic state which in itself is a much more stable & grounded feeling.
Below are some practices you can work with. Be sure to work at your own pace and with what feels right for you. Remember, there should be no tension or strain in the body. If unable to hold the breath for 5 counts, hold for less or not at all working up to longer holds.
Tri-Bandha (Traya-Bandha or Maha Bandha)
This is the practice of simultaneously engaging all three bandhas beginning from the bottom up and then releasing from the top down. There should not be any strain present as you perform this practice.
This is a valuable practice for use with the practices of pranayama (breath control), pratyahara (sense withdrawal) & meditation. It helps with keeping the mind focused. The bandhas can even be applied during the day while walking or sitting.
Practices
1. From a seated position, apply Mulabandha after the exhale – Hold for 5 counts – Release the bandha as you inhale. Apply Uddiyanabadha after the exhale– Hold for 5 counts – Release as you inhale – Apply Jalandharabandha after the exhale – Hold 5 counts – Release as you inhale – exhale. Repeat a few times.
2. From a seated position, Exhale all the breath out and apply all three bandhas from the bottom up. Hold the breath as long as it is comfortable without strain while really paying attention to mula & uddiyana keeping the spine & torso long. As you inhale release the bandhas from the top down really feeling the breath move into the lower abdomen & expanding the belly.
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