Last week I was asked to be on a wonderful radio show: Alicia Tucker's Light as a Feather Angel Show on The Barefoot Broadcaster's network (part of Blog Talk Radio.) Alicia's show airs weekly on Fridays at 1pm EST (you can tune into it here.) Alicia teaches and shares on all things connected to angels, creating abundance in our lives and clearing negative energies and patterns; she also does live readings (you can call in and the reading is free). You can learn more about Alicia and her fabulous abundance program, Love = Money = Love, here.
Alicia was kind enough to invite me on last Friday (3/4/2011) to speak about Yogic breathing and how it helps us to raise our consciousness to higher levels, as well as healing the physical body and calming the mind. You can listen to the entire show, here.
Here are a couple of excerpts from the show generously provided by Carl Munson, the Barefoot Broadcaster himself. The first is me speaking about my own experiences with angels, in particular before teaching my yoga classes, and the other is me talking about pranayama (yogic breathing.)
The practice of lovingkindness (or Metta, in Pali) comes to us from the Buddhist tradition, but its essence is a tenant of all major religions. The instructions are simple and universal: love yourself, love each other; and yet, we struggle with its application. It is easy enough to love ourselves or someone else when they are doing things that we like, but the challenges can be great when we are confronted with those whose actions are seemingly “unlovable,” or when we are faced with aspects of ourselves that we find hard to accept with love and compassion. Thomas Merton expressed the challenge, and heroic nature of our struggle to embrace with lovingkindness that which we like least in ourselves, and others, when he said, “True prayer and love are learned in the hour when prayer becomes impossible and the heart has turned to stone.”
The idea behind the Buddhist approach to lovingkindness practice is that it is, a practice. Something we must do repeatedly and with discipline until it becomes an integral part of our deepest selves; an automatic reaction to people and events in our world. The process of turning a heart of stone into a heart that is softened with the deepest compassion and love is a step-by-step process that we have the opportunity to practice in every moment of our lives.
One of the most effective ways to begin a lovingkindness practice is through the use of Metta meditation. In this simple meditation we offer a wish for freedom, happiness, and the cessation of suffering for a particular person, group, or the entire world. A basic Metta meditation for all beings is:
May all beings be happy. May all beings be free from suffering. May all beings be at peace.
An example of Metta directed towards a particular person is: May _________ be happy. May _________ be free from harm. May _________ be filled with peace.
You can repeat one, or all three of the phrases over and over, aloud or in your head, for 2-5 minutes while visualizing the person or group you are focusing on, and imagining that you are sending this lovingkindness out to them. Because it can be challenging to focus on and offer this sort of energy to those who we have negative feelings towards, it is recommended that the practitioner proceed by first offering Metta to themselves, then to a benefactor, a friend, a neutral person (bank teller, someone you see on a walk), a difficult person, and finally, All Beings. It is important to start the focus of our practice by offering lovingkindness to ourselves, because only by having a truly deep and abiding love for ourselves can we have this same love for others.
As part of the self-love aspect of a lovingkindness practice we can reflect back to the yogic practice of Ahimsa (non-violence, non-harming.) We must remember as we strive to fill our hearts, minds and actions with lovingkindness that we are only human, and we will often fall short of our ideals. In those moments we must embrace Ahimsa and not react violently towards ourselves, but rather use the next moment as an opportunity to start once again in the mindset of lovingkindness by offering it with gentleness and compassion to our selves.
Because Metta meditation is formed from such simple phrases it is a wonderfully portable tool that we can bring into our daily application of lovingkindness. When we find ourselves in a long line at the supermarket, or being cut off in traffic, or treated unfairly in our workplace, instead of becoming angry, and slipping to what author Joseph Goldstein calls, “the seductive habit of finding fault,” we can pause for a moment and offer a pledge of lovingkindness to the person that is causing us distress. By slowing down and being less reactive, we can often see the good qualities of the person we are confronted with, or “put ourselves in their shoes” for a moment. From this calm, centered point-of-view we can better see the reality of the situation and act in a logical manner that will bring the most wholesome outcome for all those involved, rather then reacting from a place of fear, irritation and anger. In time, lovingkindness removes the illusion of separation from each other that we often feel.
As the Dalai Lama says, “Through the practice of lovingkindness and compassion I have found that all human beings are just like me.”
May you be happy. May you be free from all suffering. May you be filled with peace.
Lovingkindness Practice Resources Lovingkindness: The Revolutionary Art of Happiness by Sharon Salzberg Radical Acceptance: Embracing Your Life With the Heart of a Buddha by Tara Brach The Gift of Loving-Kindness: 100 Meditations on Compassion, Generosity, & Forgiveness by Mary Brantley and Tesilya Hanauer DailyBuddhism.com (Website) from Brian Schell
One of my favorite morning reads is my battered old copy of the Bhagavad Gita (The Song of God.) I purchased it in high school at Peace of Mind Bookstore, and my copy was old and used when I got it. Now it looks to be almost as old as the 3,000 year old Vedic scripture contained within; but the message is ever shiny and new, and as deeply relevant now as it was when it was first told. Whenever I read it my heart fills up with love, peace and a deep sense of purpose for my life.
The Gita is nestled within a larger poem The Mahabharata, the longest epic poem ever written, which tells many wonderful stories of "Great India" (another fascinating and illuminating read.)
In the Bhagavad Gita, the great warrior Arjuna is on the battlefield, faced with the horrible dilemma of impending war. He is soul sick about how he should proceed and calls on Lord Krishna for help. The poem is a conversation between Lord Krishna and Arjuna, and is a deep metaphor for the struggles facing all of humanity on the "battlefield" of Life.
There are many lines from this poem that come back to me again and again, but none more than these:
The Atman* is light: The light is covered by darkness: This darkness is delusion: That is why we dream.
* One's true Self.
This is the primary meditation for my own journey with yoga. To constantly return to where I truly am; to lay down the cloak of darkness that swallows me in delusion and makes me think that I am something other than a being of light in union with all things. I repeat the mantra to my self: Sat Nam. I am That, I am.
As you move through your day with yoga, or head to the mat for your sadhana, I encourage you to write these words from the Gita on a peace of paper and make them a part of your contemplation and meditation into your own true nature.
Yesterday was certainly a day full of immense energy here in the United States, and around the world, as we witnessed the inauguration of President Barack Hussein Obama. The swearing into office of this president was particularly significant for many reasons, but I think the thing that struck me most about the ceremony, is the same thing that amazes me each time we have a new president: the peaceful transfer of so much power. We need only look around the world today, or in the annals of human history, to see what a rare, and impressive occurrence this is. It makes me very proud of my country.
As I watched the inauguration yesterday it was wonderful to see so many happy, hopeful people. As a yogini I know that there is nothing more powerful, more initiating of great change, then the power of unity, optimism and positive thinking. I feel this country has suffered a great, "dark night of the soul" in recent years, and I too, feel that yesterday was the dawn of a new day, in many ways.
However, I also felt a great level of concern about the unrealistic, and somewhat excessive nature of the enthusiasm. Without getting into what I personally perceive Barack Obama's strengths and weakness as the leader of our country may be, I am absolutely certain that he is a man, not a messiah. And man, does he have his work cut out for him.
Listening to the almost frenzied way that some people have been talking about him over the last year, I've really come to feel a bit sorry for the guy. People have put him up, I think unfairly, on a very high pedestal, and it is a very long fall from there.
I am also concerned by the ferocious hatred I see coming from both "sides" of the political spectrum. I feel it in myself. I have opinions, strong ones, and sometimes it is hard for me to accept that others are entitled to theirs. I can feel the tightness and separation this causes in myself, and I see it in other people. We must work with great vigor to recognize that this separation is illusion. We must, as the Dalai Lama says, "find through compassion that all human beings are just like me." This is the tallest order of all, but I believe it is a worthy goal that we must strive towards.
How can yoga inform a situation like this?
Yoga is at it's core a set of teachings focusing on union, and on staying firmly rooted in "the middle path," where we are not subject to the highs and lows of excess in any area, including emotions. As the Bhagavad Gita teaches us, "A lamp does not flicker in a place with no wind." Powerful emotions can set us on fire with enthusiasm and energy, but they may not sustain us over a long haul when the initial "glow" of an exciting situation has worn off.
I say all this not to rain on any one's parade, not to diminish the excitement and power of this time, but to offer a call for a level of rationalism and realism, that will help us as a country, and throughout the world, to sustain a positive momentum for all the hard and long work we, and our new president, have ahead of us.
On this day I have a wish and prayer, from the bottom of my heart, for this man, for my country, and for this planet.
It is a portion of the Saha Navavatu Mantra that we often recite at the beginning of a yoga class, and it helps to define the scope and the nature of the work before us. I think it beautifully expresses the energy of enthusiasm, realism, and unity, we must have on our journey of "the middle path."
OM saha navavatu saha nau bhunaktu saha viryam karavavahai tejasvi navadhitamastu ma vidvishavahai OM shanti, shanti, shanti
Om May we be protected together May we be nourished together May we work together with great vigor May our study be enlightening May no obstacle arise between us Om peace, peace, peace
This Sunday is the Winter Solstice, and a great opportunity to go inside, evaluate what has passed this year, and set intentions for our lives in the year to come. Take some time this Sunday, December 21, to "find your seat" in meditation and reflect on your life.
meaning all that we need, all that is sacred and sustaining, already lies within us.
Natalie Maisel, yoga teacher and ritual guide, of goddessdownload.com offers this information about this solstice and the time of Yule:
Winter Solstice is the longest night of the year, after which the daylight hours begin to grow longer. This time is known as the birth of light. The Anglo-Saxon word for this time is “Yule”. Yule in ancient Celtic terms means “wheel”. This was celebrated as the day that the chief Druid cut the sacred mistletoe from the Oak. Huge bonfires were lit with Yule logs to welcome the return of the Sun. Yule is a time to leave old regrets behind as the light makes its way back to the Earth and back to you, as well. The old year has completed its cycle, just as some of our habits have completed their cycles. This is a time to shed what no longer is useful in our lives.
This ritual will include a guided meditation to a cozy winter cottage to reflect on the end of the year and what you would like to release and transform, as well as a candle-lighting ceremony to welcome the return of the sun and the igniting of your own inner fire and strength.
Natalie Maisel's guided ritual for Yule is available at goddessdownload.com, click here.
If we are practicing yoga asanas with attention and care, we should be able to avoid most, if not all, injuries. However, some muscle and soft tissue soreness is a normal part of the process of working with the body in this way. As we proceed patiently and intelligently, our body will unfold and blossom, much like the ancient symbol of the lotus flower, so closely associated with yoga.
In the meanwhile, it important that we develop a "gift bag" of sorts. A set of things we know will help to nurture and support the recovery and growth of our body. Here are my Seven Ways to Sooth Sore Yoga Muscles:
1. Take a word from the master, and take it easy. The yogic sage Patanjali tells us in the Yoga Sutras, Sthira Sukham Asanam (the posture should be strong/steady and light/comfortable.) So, first and foremost, we most always begin by practicing with kindness and ahimsa (non-harming) towards ourselves. As the adage goes, "an ounce of prevention, is worth a pound of cure!"
2. Be constructive...rest. If you suffer an injury the first thing you must do is make room for yourself to heal. This means making time to heal, and this is a hard one for those of us in Western societies to grasp. Our credos tell us, "No Pain, No Gain," and so we are conditioned to push through, thus injuring ourselves further. The human body has miraculous healing abilities, but it needs constructive rest in order to accomplish this, so don't be afraid to take the time to let yourself heal, and learn to rest when you are becoming fatigued, so that you can avoid injuries in the first place.
3. RICE...it's not just for dinner anymore. If you have ever taken a basic first aid course, you know this acronym well: Rest, Ice, Compress and Elevate.
R = REST: see number two! Love your body, let it heal.
I = ICE: ice is the MOST amazing healer I have ever come across. You really can't go wrong with ice, and it is especially critical to use it the first 24 hours after an injury. Often we tend to lean towards heat because it seems more soothing, but you can get yourself into a bit of trouble with heat, it can actually add to inflammation. Use ice packs on the injured area, ten minutes on, ten minutes off, for the first 24 hours. After that you can alternate ten minutes of ice, with ten minutes of heat. This alternating technique, and the application of ice alone, both help to reduce swelling and flush the area with new blood which promotes healing.
C = Compress: Compression helps to reduce swelling, pain and provides support. The most common method of compression is to wrap the site lightly in an ACE bandage. If you feel throbbing, or see discoloration, the bandage is inhibiting circulation and needs to be removed and re wrapped more loosely.
E = Elevate: Elevation also helps to reduce swelling. Elevation is most effective if you can raise the area above the heart. You can use pillows or bolsters to aid in elevation.
4. Drink lots of water. This one is pretty simple. I hydrated body, is a healing body. If your cells and tissues are not well hydrated it makes it very difficult for them to heal. Drink lots of pure filtered water, and seek out pure vegetable and fruit juices (juice them yourself if you can!), as these will add heaps of vital nutrients to your system in an easily digested and assimilated form.
5. Massage and Bodywork Touch is a great healer. There is a type of body work out there appropriate for every injury. Find an experience chiropractor, massage therapist, Reiki master, Positional Therapist, or other professional in a healing modality NOW, before you are injured. Put the names and numbers of these people in your "gift bag" so you are ready to take care of yourself if you have an injury. It can be challenging to have the energy to seek help, when you need it the most.
6. Create a care bag. Create a literal "gift bag" of healing tools. Here are a few I keep in mine:
Muscle Treat: this massage lineament from one of my favorite companies, Heritage Products, contains: Light Petroleum Oil, Mineral Oil, Olive Oil, Witch Hazel, Tincture of Benzoin and Sassafras Oil; which come together to provide and oil that goes on smoothly and soaks into the skin quickly. I use it twice a day over an injured site and find it helps significantly reduce pain, swelling and even bruising. Another thing I like about this lineament is that it has very little scent, just the fragrance of the natural oils, and like all of this company's products, all of the oils are of extremely pure and high grade. It is also suppose to be very good for use on varicose and spider veins (pat on gently, don't rub.) Benzoin oil is well known for its ability to strengthen and heal skin.
Microwave Heating Pads: I have several of these in different shapes and sizes and they are terrific for applying heat once the site is ready for that treatment. I also use them after an injury has reached the point where I am ready to slowly move back into practice. I apply the heat packs before my yoga sadhana to warm the soft tissues, making them more pliable and ready for the stretching elements of asana.
Leg Warmers: Don't laugh! I am so serious! I have a couple of pairs of legwarmers and I find them so useful. I put them on toward the end of my practice, or when I am teaching a class, before sivasana so that my legs will retain the heat of practice and the muscles won' be shocked by cold air (especially in the Winter when I am going out to a cold car.) The tighter variety can actually do double duty by providing a little bit of compression and support. Try them out and you will see why dancers swear by them. Healing Meditations: visualization is one of the most powerful healing tools we have available to us. The healing power of our minds is unlimited when use it to tap into our spirits and the prana which permeates us. Try lying down in a comfortable place with a blanket over you, and an eye pillow or small towel covering your eyes to encourage pratyahara, or sense withdrawal. Visualize your body healing on a gross and subtle level. Imagine it right down to the very cellular structures of your body. See yourself as already well; radiantly health and whole.
7. Return to activity slowly and with intelligence. When we return to activity after an injury it is natural to want to jump right back in, and pick up from where we left off. Unfortunately, this is not right mindedness on our part. If you have been laid up with an injury for 6 weeks, it will take at least that length of time to get back to your pre-injury level of practice; it may take double the amount of time you have been on constructive rest, or longer. This is a time for the utmost practice of patience and compassion towards ourselves. Take your time, go slow, remember the words of Sri Patabhi Jois, "Practice, practice, all is coming." You will beyond where you left off in your practice in no time if you proceed in this way.
May your lives be filled with radiant health,May you honor your body, mind and spiritwith lovingkindness and compassion.
I am thrilled to announce that Guided Meditations from Teal Marie Chimblo, and Blissful Body Yoga are now being offered at yogadownload.com.
At only $2.95 per downloadable class (less then a cup of coffee!) you can give the gift of bliss to yourself, or a friend.
Two meditations are currently available:
Progressive Relaxation #1 will take you to a place of complete and utter serenity.
Jamie Kent, yoga teacher and creator of yogadownload.com says:
"Teal's warm and meditative voice is ideal to help you get deep into a state of calm and tranquility. In this meditation Teal has you visualize a white light as it moves through you body and rids it of any and all stress and tension. Ahhhhhh!"
Sivasana Relaxation #1. Sivasana is a posture often practiced at the end of a yoga class, but you can do this relaxing Sivasana meditation any time you need to take a break and rest. Sivasana helps the body, mind and spirit to relax, integrate, and restore. This Sivasana Relaxation meditation will take you into a deep state of calm, and is also great as a cure for insomnia.
If you are not familiar with yogadownload.com, you are going to love it. This wonderful site offers classes from a wide variety of yoga traditions, including Kripalu, Iyengar, Forest, Ashtanga and more. Classes vary in length from 15 minutes to over an hour, so there is a format to meet everyone's needs.
More Guided Meditations, and Kripalu Yoga Classes from Teal will be available soon on yogadownload.com, so stay tuned and be sure to sign up for the Blissful Body Yoga Newsletter (top right column of this page) so that you recieve all the news and offers from Blissful Body Yoga.
I hope you will consider my Guide Meditations as part of your gift giving this holiday season. They are an affordable way to give the gift of relaxation and resoration to yourself, or someone you love.
May you be happy, May you be free from all suffering.
