26 Nov

The Value of Meditation in a Fast-Paced World

I’m a person that’s all about productivity, living life to it’s fullest and I’m willing to do anything to optimize human functioning. That’s one of the reasons I meditate. Sitting and doing nothing you say? That doesn’t sound like a good use of time when you live a super busy lifestyle! Allow me to explain.

Some of you may have heard of Tim Ferris, author of Four Hour Work Week and other works. His most recent book titled Tools of Titans is 673-page encyclopedia into the lives of today’s most influential and impactful entrepreneurs, or what he calls “world class performers”. Some of the most notable (for me) include Malcom Gladwell, Tara Brach, Wim Hof, Paulo Coelho, and Brene Brown, His book can also be described as a compilation of the numerous interviews he’s conducted over the years on his podcast, The Tim Ferris Show. He found that over 80% of these idols/icons/titans/billionaires practice some form of meditation in their daily routine.

Meditation, you think to yourself, might as well be synonymous with the word fluff. Let’s make it a little more concrete and research-based.

There are many different kinds of meditation. Meditation can vary according to the way meditation is done (eg: independently versus with a group or teacher, passively or guided), and the phenomena to which mental activity is being directed (eg: thoughts, imagery, sensations, emotions). Depending on these variances, there can be some differences in the cognitive mechanisms that become activated.

The science of meditation has mainly focused on two types of meditation: ‘Focused Attention’ Meditation and Open Monitoring’ (OM) Meditation.

FA Meditation are the meditations, where you are given a mantra by a guru and you chant it repeatedly to yourself until you achieve mental stillness or enlightenment. To fall under the category of FA meditation, one can meditate on an object, the breath or a symbol. The practice involves returning the attention back to specified object when the mind wanders.

OM Meditation is the meditation practice in which one practices non-judgemental monitoring of cognitive and emotional events, creating a detached awareness of mental activity. This detached awareness of mental activity has been called ‘mindfulness’. OM meditation has often been called mindfulness meditation.

So, FA meditation is more attention regulation oriented and OM meditation is more oriented towards fostering metacognition or mindfulness. Both FA and OM meditation fall into the “attentional meditations category” as described in Dhal et al. (2015). Both FA and OM Meditation promote well-being through training our capacity to initiate, direct and sustain attention while strengthening the capacity to be aware of thinking, feeling and perceiving. Indeed, many practices use a combination of FA and OM interventions.

 

So how does meditation, whether it’s FA or OM, promote well-being? The average person gets anxious or overwhelmed from time to time. Some of us may have even been diagnosed with an anxiety disorder. Getting carried away by your thoughts might look like this: maybe you see an itchy red bump on your arm, you begin to wonder what it might be from, then you recall that you recently saw a sign in your doctor’s office last week about how 1 in 3 people will develop shingles, then you start to wonder if it’s possible that you might be developing shingles, it is something that could happen, as it did to a friend of yours… etc. etc. etc. Meditation teaches you to observe mental activity and the physical world without buying into the thought and catastrophizing or making a mountain out of a molehill. Let’s look at the research again to see how meditation helps with situations such as the one described.

Researchers have found that the brain structure actually changes in response to attentional meditation practice, and has been applied successfully in individuals with traumatic brain injury or concussion and in the geriatric population! Meditators have been observed to have increased activity in the dorsal anterior cingulate cortex, which is related to self-regulation of emotions, attention to thoughts and information for decision-making and bodily action), the insula (the structure linked to body awareness), the dorsolateral prefrontal cortex (linked to introspection and metacognition skills), and the default mode network (which becomes activated when subjects believe they are undisturbed and the demands to process environmental information is lowered). The default mode network is associated with less mind-wandering and reduced ‘chain-of-thoughts’ in long-term meditators (Brewer et al., 2011; Kang et al., 2013). In addition, meditators also see reduced activity in the amygdala (the emotion centre of the brain) (Taylor et al., 2011).

In layperson terms, meditation activates areas in the prefrontal and frontal areas to recruit more cognitive, emotional and attentional control and self-awareness. With more insular activation, you gain more bodily awareness. Since emotions often have a bodily sensation associated with it, with insular activation, you are aware of when an emotion is arising sooner. With practice, you gain less mind wandering (attentional control) and more non-reactive, non-judgemental awareness of thoughts (metacognition, otherwise known as mindfulness), and as a result you are more focused, more effective, more present and less emotionally volatile. You will be much less likely to fall into long, drawn-out rabbit-holes of negative thinking.

You can see how mindfulness is an important skill to develop and have if we want to be able to get through work, school, and life in the most stress-free and productive manner. Tim Ferris finds that consistent meditation has resulted in him achieving 30 to 50% more work with 50% less stress. Personally, I find that I get frustrated less often and with less intensity and this is with me only practicing ‘when I feel like it’. ‘When I feel like it’ might be as little as 10-minutes a day, a few times a week.

Stay tuned for the next article: How to Begin to Meditate.

05 Oct

Patanjali Yoga Sutra

Sutra means thread, formula or a principle expressed in a few words. Yoga would mean add or to connect or put together. In order to guide the humanity to spiritual discipline via meditation, sage Patanjali wrote “Yoga Sutra” some 1500 years ago, in around 500 AD.
The book of yoga consists of four chapters. Chapter 1, the Yoga and its aims, has 51 sutras. The remaining 3 chapters are: chapter2: Yoga and its practices (55sutras), chapter 3: Yoga and its powers (56 sutras) and chapter 4: Liberation or Samadhi (33 sutras).

We shall now describe, in short, the essence, meaning and the purpose detailed in each chapter. In chapter 1, the first sutra, is a style of starting a book, as is common in any old Sanskrit work. “Ath Yoganusashanam”, meaning, here begins the instruction of Yoga. Remember the word ath meaning “here we begin”. The second sutra is the key to the whole book. It defines what yoga is and possibly what it is not. “Yogah chitta vritti nirodhah”. Yoga is the control of the wavering mind. Yoga is not a hard physical exercise. A yogi is not a muscular person. His/her body would be smooth, without muscles, as yoga focuses on flow of blood in one’s arteries and veins.

Yoga is thus a method of using human psychology to align one’s mind to becoming a benevolent, kind and clear thinking person who always thinks good of others and the environment around him/her. He/she will thus attain equanimity as Krishna would say in Geeta,”Samatvam yoga uchyate”. Yoga practices consist of breathing exercises, physical postures that would lead to the final destination of the Samadhi state of profound absorption, all the time focusing on one’s inner most thoughts. As poet Kalidasa said in his Abhigyan Shakuntalam, “Pramaanam antahkaran pratyayah” meaning, the ultimate truth (God) lies in your innermost thoughts. Also, Krishna says in Geeta-“Yada samharate chayam, kurmoanganeeva sarvashah”, as the turtle withdraws his limbs at sensing danger, this is how you withdraw your thoughts from the worldly attachments.

Before one proceeds to understand the theory behind Yoga, one must keep track of three things. 1. Mind, 2. Prakriti, the physical world, made out of three gunas (characteristics) namely, satva, the pure truth, rajasa, the worldly pleasures and the tama, the dark or negative thinking; and lastly, 3. Atman, the super consciousness or spirituality which is reached by attaining the Samadhi state. That is the aim of Yoga.

Now, coming back to chapter 1, there are five kinds of thought waves. 1. Right knowledge, 2.wrong knowledge, 3. Verbal delusion, 4. Sleep and 5. Memory. (sutra 6: Praman- viparyaya- vikalpa- nidra- smritayaah). They are controlled by practice and non-attachment. (Sutra 12: Abhysvairagyabham tannirodhah). Concentration of true spiritual aspirant is attained through faith, energy, recollectedness, absorption and illumination (sutra 20: shraddha-virya-smriti-samadhi-pragya purvak itaresham). Concentration may be attained through devotion to God (sutra 23: Ishwara pranidhanadwa). In Him, knowledge is infinite, in others, it is only a germ. The word that expresses Him is Om. (sutra 27: Tasya vachak Pranavah).

There are two types of Samadhi (the ultimate absorption state), one savikara or sabeeja, with seed and the other nirvichara or nirbeeja or without seed. When the object of concentration is subtle object, the primal cause; or Prakriti, the Samadhi is called the savichara or sabeeja Samadhi. When the object of concentration is the Atman, the pure truth, it is the nirvichara or nirbeeja Samadhi. (Sutra 48: Ritumbhara tava pragya)

Chapter 2, sutra 1 says, the preliminary steps to Yoga are: austerity, study and dedication of the fruits of one’s work to God, that is, detachment. There are eight limbs of Yoga: 1. Yama: abstention from evil doing, 2. Niyama: following strict code of conduct. 3. Asana: postures 4. Pranayama: life force. 5. Pratyahar: withdrawal from sense object, 6. Dhaarana: concentration.7. Dyaana: meditation and 8. Samaadhi: absorption. (sutra 29).

Chapter 2, then, in sutra 46 introduces asana, the postures, “sthir sukhaasanam”, meaning that the asana or postures is to be seated in a position which is firm but relaxed. Then after mastering posture, one must practice control of the praana (pranayama), the life force, by stopping the motions of inhalation and exhalation.
Chapter 3 relates to obtaining mystic powers (samyama) by mastering the three: 1. Dhaarna (concentration), 2. Dyaana (meditation) and 3. Samaadhi (absorption). (sutra 4: Trayamekatra samyama).

Chapter 4 is entitled “Liberation”. The very first sutra sets up the source of obtaining mystic powers. It says: Janma aushadhi mantra tapahsamadhijaha siddhyah. That is, the psychic powers can be obtained either by birth, or by medicines or by the power of words or by practice of austerities or by concentration (Samadhi). The ego sense alone can create minds (sutra 4). Of the various types of minds, only that which is purifies by Samadhi is freed from all latent impressions of karma and from all cravings. (Sutra 6: tatra dhyanjamanaashayam).
PRANAYAM- the breathing exercises. Prana means life or life force. Pranayam means that concerns the life force. The following seven pranayams can be practiced every day. They will fill energy before one goes for the asanas or postures.
1 Bhastrika: Sit down in easy pose (Sukhasana) or lotus pose (Padmasana). Breathe regularly via lungs for 5 minutes. Inhale for a 2.5 seconds and exhale for 2.5 seconds. Cancer patients should do it for 10 minutes (Yoga guru Ramdev)
2 Ujjayee: Inhale breath strongly through nose with tighten throat. Make sure there is no force on ear drums. It is good for asthma, snoring and bronchitis.
3. Anulome-Vilome: Press right hand thumb on the right nostril and breathe in, and then press right hand middle finger on the left nostril and breathe out. Then reverse the order of nostrils for breathing in and out.
4. Kapaal Bhati. Breathe out hard by forcing the air through nostrils and pumping the air by forcing the stomach and the lower abdomen. Helps in prostate cancer (Swami Ramdev)
5. Bhramari. Block the ears by two thumbs, place the two middle fingers of both hands on the eye lids, the two pinky fingers on the nostrils and the two index fingers on the forehead and pronounce OM by prolonging it on the M sound. This will create a vibration in the brain. This is an exercise for the brain.
6. Udgeet: Take a deep breath and exhale with the sound of OM, very slowly.
On top of these breathing exercises, there are locks that one places on the paths of breath for more effect on various parts of body and for various ailments.

A Jalandar Bandh: While during Bhastrika pranayam, or any other, lower the head and rest the chin on the neck and breathe in and out. This will close ida and pingla narhies (vessels) and prana enters the sushumna narhi. Good for thyroid.
B Eddyan Bandha: Stand, place hand on knees, bend down and use Jalandhar Bandha.
C Moola Bandha: Sit in the sukhasana (easy posture), breathe while region below naval is lifted upwards with every inhale. With this bandha, the apaan vayu (air)moves upwards and unites with prana (the life force). This awakens the mool (bandha) chakra and also awakens Kundalini.
D Mahabandha: While sitting in sukhasna, apply the three bandhas simultaneously.
Asana. Most asanas or postures are designed to balance the bone structure or force the blood circulation in a part of body that needs healing. Most postures in yoga are imitations from animal kingdom. How the animals stretch when the get up in the morning, how they prepare themselves to defend or get ready to pounce on their victim. I will only mention a few that I practice when I need them. Monkey or cobra poses for back problem and a frog pose for diabetes.

The Markat Asana. (The monkey posture). Lie down on your stomach, put the elbows on the floor and rest your face with the chin on your palms. Breathe in and out like in Bhastrika.

The Bhujanga Asana (The Cobra posture). Lie down on your stomach, place your palms on the floor, and raise your head like a cobra. Breathe in and out as in Bhastrika.

The Mandook Asana (The Frog Pose).Sit on your legs with knees on the floor, push your thumbs inside your index fingers, place the thumb knuckles on both sides of navel. Take a long breath, move forward to put your chin on the floor, breathe in and out.
Reference: Patanjali yoga Sutra with commentary by Swami Prabhavananda and Christophr Sherwood, Shree Ramakrishna Math, Chennai, India.

By: Chhatradhar Bhatt.

21 Jun

Thank you all – International Yoga festival & Expo 2018

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International Yoga Festival & Expo 2018 – Magazine

Events which are close to the heart and require you to work hard towards for a long time can leave you with a feeling of emptiness once they have been achieved. Yet, now on the day after the completion of the 4th Yoga festival and Expo, I sit with a sense of peace and calmness.
Yoga has resonated very closely with the people of Vancouver who attended the festival in great numbers and made it a success. My aim behind this festival has always been to be able to bring a piece of Indian culture and life to Canada. Seeing so many people experience a slice of satvic life made my heart gladden.

I would also like to thank all of the yoga schools and teachers that took part in this festival. All of them put their best foot forward and ensured that the unadulterated and true message of yoga could be spread to everyone who attended. An endeavor like this would also not be possible without our sponsors. I am happy to say that corporations were happy to support our cause and be a part of this event. The idea of sustainable living, respecting the environment, using resources responsibly, eating local, and adopting a simple vegan lifestyle as the yogis in India did thousands of years ago is something that is becoming more popular with people around the world. The fact that I and my team could help put together an event that is built around these ideas is immensely satisfying.

Every time we conduct this event, I am immediately flooded with ideas as to how the next year’s event can be made even better. I hope that everyone who was a part of this event this year will return next year and join the thousands that will become a part of our family for the first time.

I firmly believe that the world is aligning with ideas proposed by Indian scholars and yogic practitioners thousands of years ago and will continue to work in between events to help spread awareness about the same. To see that our event was attended by young people in majority made my heart gladden and fills me with hope for the future.

Thank you all.
Aditya Tawatia

20 Jun

Internation Yoga Festival & Expo 2018 – President’s Message

Namaste, Welcome and thank you for being part of International day of Yoga. I feel humble to congratulate Yoga Festival and Expo Team to make 4th United National International Day of Yoga sucessful like the previous three years.

Yoga is something that is very close to my heart. It is, I believe, so much more than what it has been reduced to nowadays by fitness fads and is an integral part of Indian culture. Yoga is about health, meditation, wellness, and peace. It is a complete nourishment of the soul and that is exactly what the Yoga festival is meant to convey.

There is also one thing that it is not. Rigid. Yoga allows everyone who practices it to find a happy balance for themselves. Anyone who accepts the yogic lifestyle will come away enriched and find the positivity percolating through every aspect of their lives.

Yoga is, more than anything else, about the union of the mind, body, and spirit. Our festival is open to all kinds of yoga practitioners who may have different philosophies when it comes to the actual asanas. We also try to incorporate par ticipation from yoga schools of different
sizes, not just the large ones but also the smaller ones so that the community outreach can be maximized. I also believe that health and sustainable living cannot be achieved without a careful look at what we eat every single day. The food that has been organized has been done so keeping these principles in mind. A cruelty-free vegan menu has been prepared and every attempt has been made to source only the best ingredients for the entire dinner. The mandate has been to stick to local produce as far as possible and to showcase that health and taste do not have to be contradictory to each other.

This kind of living was the norm in India for centuries and was in fact enumerated in many historical scriptures. I find it very encouraging that the conversation around sustainability has only become louder and is now being promoted by people from all walks of life.

Embracing yoga and the yogic lifestyle can in fact be a an excellent stepping off point to being more conscious about the environment. We all need to think more about where our food comes from, how it is being made, and what are the resources being sacrificed to put that food on our plates. Yoga makes us realize that we are what we put in this world and that there are no small steps. If all of us start to work in one direction then there is no telling what we can achieve.

A sattvic diet, as proposed in yogic lifestyle, promotes purity of the body and the mind. The idea is that everything you eat should help promote peace, sharpen your intellect, and make you healthier while at the same time providing you with a sense of empathy.
It is also important that food that is being consumed have been prepared in a mindful manner. The kitchen environment should be calm and pleasant because the positive vibrations will flow through the food and into our bodies.

This kind of eating is possible every single day in our homes without too much effort. We have become very aware of reducing our carbon footprint in the world. It is something that is going to be necessary for our very survival as a species because the ill-effects of decades of excess and industrialization may already be irreversible. One of the simplest ways that we all can contribute to this cause is to choose local, eat cruelty-free produce, and pick natural organic ingredients over the artificial flavored, genetically modified monstrosities that have become so commonplace in our supermarkets.

As a parting word, my sincere hope from this yoga festival would be to spread awareness about yogic living and hoping that everyone who attended the festival can go back with something worthwhile to take from it. A real change in people’s lives, however small, is the ultimate success of this event.

Thank you
Aditya Tawatia

28 Apr

5 Ways Yoga Can Make Your Recovery Easier

Yoga is an ancient spiritual practice that originated in India thousands of years ago, and is encouraged for everyone to practice today as a way to connect the mind, body and spirit through breath, movement and postures. The word ‘yoga’ is Sanskrit for ‘unite’, ‘join’, or ‘attach’.

Although it’s a physical practice, yoga is much more than exercise, and increasing your flexibility and strength. It’s a way of life that encourages you to feel connectedness and compassion to yourself and others by focusing your attention inward, silencing the mind, and controlling your breath. This is why yoga is an invaluable tool for recovery and maintaining sobriety: it can help silence the inner voice that may keep you stuck in negative thought patterns— which can trigger addictive behaviours— and increase your mental strength and awareness.

Let’s look closer at how yoga as a tool can make your recovery easier.

Why Yoga is an Essential Tool for Addiction Recovery and Your Overall Well-Being

1. Yoga Increases Your Self Awareness (Which Leads to Lasting Change)

Addiction is a form of escapism from pain and emotional trauma you’ve experienced in the past, which causes a disconnect between the body and mind, and takes you out of the ‘here and now’. Controlling and connecting with your breath in yoga postures is how you begin to establish a greater connection with your mind and body. This awareness of breath encourages you to be in the present moment — on and off the yoga mat — which can prevent you from living in the past, or experiencing anxiety about the future.

By practicing this breathwork regularly, you’ll become more self-aware of when you’ve stepped out of the present moment, and how that’s causing you worry and grief— and may lead you to thoughts or temptation of using a substance or behaviour to numb the pain and discomfort.

As you can see, increasing your self awareness is a fundamental tool for promoting meaningful, lasting change in your recovery.

2. Yoga Is a Natural Mood Booster

One of the most challenging aspects of recovery is facing the emotional pain that’s at the root of addictive behaviours, without a numbing agent. Since yoga is a form of exercise, it naturally releases the feel-good chemicals in your brain (endorphins), which leaves you with feelings of happiness and euphoria in a much healthier way.

3. Yoga Helps Release Stress and Tension in a Healthy Way

Recovery can be a stressful time. Your body is going through a huge transformation, and without the coping mechanisms you’re used to leaning on, your body may initially experience increased stress and cravings. It’s also common in recovery to experience unpleasant feelings of shame, anger, regrets and fears.

As mentioned above, yoga allows you to be present with yourself, physically and mentally, and encourages you to quiet your critical mind— but many yoga postures can also help release physical stress and tension, too.

In fact, many people report experiencing strong emotional releases in certain postures, especially if they have a lot of suppressed emotion stored in their body (for example, in the body’s tissues), which hasn’t been properly dealt with.

With the stress-relieving qualities of rhythmic breathing, present moment awareness, and gentle movement, yoga can quickly promote relaxation of the mind and body.

4. Yoga Teaches You How to Have Acceptance for Yourself and Others

Since yoga is a practice (it’s not about perfecting each posture), it encourages you to let go of what your ego says about where you should be, or how you should feel, and to accept everything as it is in the present

moment— including where you’re at in your recovery.

For example, some days you may feel energetic and flexible in a yoga class, and other days you may feel sluggish and lethargic, and want to stay in child’s pose. This is much like how we feel in our daily lives and how you may feel in recovery— your mood, thoughts and feelings will fluctuate, and that’s okay. The important thing is that you showed up to your yoga class, you’re showing up in your recovery, which means you’re accepting things as they are, and showing up for yourself in life.

This acceptance helps you give up the need and desire to control outer circumstances, and encourages you to feel more appreciation and gratitude for the present moment. This is an excellent tool to have when it comes to staying the course of sobriety.

5. Yoga is a Way to Love and Care for Yourself

Yoga is an incredible gift to yourself because in your practice, it’s all about you.

Yoga is about taking time to connect with your whole being (mind, body and spirit), and learning to appreciate the being that you are. Caring and conditioning for your physical and mental being in this way is a form of extending love towards yourself, and recognizing that you are worthy and deserving of love.

In the beginning of your recovery, it can be difficult to extend love inwards, especially with the emotional conflict that can sometimes be present. But learning to love and care for yourself in healthy ways is essential for maintaining sobriety and your overall well-being.

Yoga is a powerful natural way to strengthen the mind, body and spirit, and it helps build resiliency in recovery from addictive behaviours, depression, anxiety and emotional traum.

– By Nirmala Raniga

06 Jun

THE WORLD IS OUR FAMILY – Vasudhaiva Kutumbakam

By Yogacharini Maitreyi

We have many worlds within

I grew up with my grandfather speaking to me about one big family , of Carls Sagan, Aryabhata (an Indian astronomer and mathematician who lived around 3000 years ago) and of Greek gods. Though Aryabhata was popular, he mentioned how six thousand years even before Aryabhata Indians had advanced astronomical observations. He spoke of many civilizations and their ways. He spoke of  pharaohs being mummified as they thought that would make them live forever and of some Romans both rich and poor abandoning their newly borns in a practice commonly called exposure that exposed those babies to the elements.. He spoke of the best and the worst in each civilization.. He said  that though everything seemed larger than life for a child of 10 such as myself, all these worlds were within me. That is the beauty of the Yoga life where we see our highest and divine self yet are not afraid to see and shift our shadow or darkness as well.

Positive vibrations from different cultures uplift.

He loved Beethovan and I listened to the symphonies as well as listened to MS Subbulakshmi’s suprabatham (South Indian classical music)  and saw my grandfather cry to his favourites “Ram Niranjan” and “Guruji” by Kumar Ghandarva (North Indian Classical musician). Music was not only to feed one’s soul but to free one’s mind from limited perceptions. Positive vibrations not only uplift us but evoke altruistic qualities within us so we become a blessing unto the world. That is the science of manthra (chants to streamline the mind) and kirthan (soul song) where the vibrations shift physical, emotional and mental patterns for the better. Kirthan opens our heart to the cosmos and the divine

Even plants know what you think

He made me aware of how plants could sense what I was feeling.  Ayurvedic herbalists chanted and asked the plant to participate in another’s healing before plucking their leaves or whichever part was required. He spoke of how “The secret life of plants”, a book in English was speaking about similar yogic principles. The book mentions that an equipment was attached to the  plants, which indicated when the plants were agitated or had violent tremors when a person with the intent to harm the plant would enter the room. Also other plants which were not going to be harmed had tremors and empathised with the plant that was to be harmed. Being around him I realised we impact the world around us just by what we think. I saw how my negative thoughts could create tremors not only in plants but also in other living beings .

This was a key to help me see , feel and realize that we are all interconnected and impact each other even though we may not notice it .

Yoga helps us realize our interconnectedness

Yoga is a set of tools  like asana (science of body language), pranayama (expansion of energy), manthra (sounds to shape shift into the sacred)  etc and many practices like yama (conscious restraint), niyama (conscious cultivation) that enable us to realise this inter-connectedness. The word Yoga itself means, yuj (root word in sanskrit) or yoking or bringing together.

We see that what we put into the system with love and discernment will come to us a thousand fold.

We are more similar that separate

I was soon my grandfathers helper in watering the  hundreds of plants in my home with him and sometimes even speaking to a few of them as I went about it.

Just by living with him I was able to feel that we are all more similar than we would want to believe.  All living beings are looking for peace, happiness and to feel fulfilled.

All of us want to feel safe, respected and utilize our full potential. All of us want to be valued  and all of us want to love and to be loved

This is the Yogic principle of Vasudhaiva kutumbakam. This means the world is one family and is also engraved in the entrance hall of the Indian Parliament.   It is mentioned in the Vedic texts , the Maha Upanishad and the Hitopadesha

This expansive thinking is what is the need of the hour to unite us and not divisive thinking based on religious fanaticism, colour or race as we see increasingly nowadays. This same broad perspective of yoga is what I share with my students and guide them on a path of self awareness, self discovery and Self realisation.

Two principles by R. Krishnamurthy

I would like to share two things to live by, as my grandfather, my first guru, told me.  He said “Walk in the world like you do not care who this world belongs to and walk like this world belongs to you.”

By that he meant “Do not get intimidated by wealth or power or enamoured by it. Do not care or give too much importance to those external trappings.”  The next thing is if something needs to be done in the world, take care of it, protect it, stand up for what is right and nurture it and be compassionate ,just as if it belonged to you. Through all of  life,what stood me good was these two simple yet profound principles.

As I traveled to different countries, I remembered with gratitude how my first guru taught me to embrace many worlds. On this world yoga day let us all do the same.

Below  is a poem dedicated to my grandfather, my students and everyone on the evolutionary path to allow them to see and embrace the worlds within and without.

THE ETERNAL EMBRACE
There is a space
Where I’m neither man nor woman,
Young nor old
No colour, no race, not even a face
All I feel is my heart bursting with love

Holding the divine and you, in a long warm embrace

Yogacharini Maitreyi is a practical mystic who trains Arkaya yoga teachers& healers and creates conscious community around the world. She has trained many corporate heads in self mastery programs. She also runs a foundation for children living in slums in Chennai. She is in Vancouver in the summer to train Arkaya Teachers Next TT starts in July 2017 in Vancouver. Residential 33 day self healing and teacher training progrm starts 25th Jan 2018 in India. E-mail: infoarkaya@gmail.com;  www.arkaya.net

04 Jun

Niyamas

This week, we’re continuing our discussion on yoga philosophy— specifically the Eight Limbs of Yoga in honor of the third annual International Day of Yoga this June.

In simple terms, The Eight Limbs of Yoga are eight important steps of a yoga practice that help us live fuller, happier lives. The Eight Limbs were created as universal guidelines by Maharishi Patanjali, who is considered the “father of Yoga”. Patanjali compiled the 195 Yoga Sutras (or primary Yoga talking points) that serve as the foundation of Yoga. Today, we’ll learn about the Niyamas, which are the second of the Eight Limbs of Yoga. The Niyamas are personal practices, rituals and daily activities for wellbeing and spiritual growth.

There are five Niyamas that help us shape our personal behavior.

The first Niyama is Soucha, which is the practice of cleanliness. Soucha not only refers to the cleanliness in personal hygiene, but it also addresses the cleanliness of our internal environment (our bodies) and our living environment.

For example, one way to practice Soucha is by committing to the wellbeing of our environment and taking active measures to care for the Earth. Actively engaging in the internal practice of Soucha includes eating nourishing meals that keep the body running efficiently, and replacing toxic thoughts with those that are more positive, creative and productive. We can also keep our bodies and minds clean by avoiding drugs and alcohol, which prompt us to lose control of our actions and the choices we make when we live drug and alcohol-free lives.

The second Niyama is called Santosha meaning contentment. Santosha refers to surrendering the control of our lives in the present moment, and going with the flow. When we live our lives this way, we’re much more receptive to opportunities and experiences that present themselves when we keep an open mind. The result of practicing Santosha is experiencing increased love and joy in our own lives. When we’re happy and carefree, we can be of even greater service to others, and positively impact more lives around us.

When we’re not practicing Santosha, we tend to be discontent and hold onto resentment towards others. For example, as is the case for many individuals in recovery, it can be difficult to connect with something positive in life- even if it’s only one person, experience or circumstance. But by practicing Santosha and surrendering to all circumstances-good and bad- that have brought us to any given moment, the result is often a deeper sense of gratitude for the respective paths we’re on.

The next Niyama, Tapas, focuses on self-discipline. The word Tapas in Sanskrit is for fire. When we live a life that is simple and organized, aligned with the rhythms of the universe, we allow the light, or fire, of Universal Consciousness into our lives. Some ways we can practice Tapas include waking early in the day, taking time to meditate in the morning and evening, eating well, connecting joyfully with others, and getting plenty of exercise and rest.

It’s important to show up and be responsible for our own well-being. One way we can cultivate Tapas is through Satsang, which is the practice of connecting with individuals who seek to understand the Higher Self. Satsang is especially important for those who walk the path of sobriety. Those who practice Satsang contribute to a community of like-minded individuals, who assist us with creating positive routines that support our wellbeing.

The fourth Niyama is Svadhyaya, or sacred study. When we read literature that enhances our spiritual growth, we shift from looking to our external environment for answers, to turning within and trusting our own divine wisdom. As we reflect on our inner selves, we also begin to understand that everything we need in life can be found by connecting with who we really are, which is Pure Consciousness. Whether you need an answer to one of life’s challenges, or guidance on your personal path, the answers can always be found within the wisdom of your own being— and practicing Svadhyaya can help you discover how to tune in to this innate ability.

The fifth Niyama is called Ishwara-Pranidhana. Ishwara Pranidhana refers to surrendering to the Divine, or a Higher Power. When we have awareness and faith in a Divine Presence greater than ourselves, we begin to see the same presence in everything and everyone around us. This gives us a deeper understanding of the principle that we are all one, or, as is often said: “the divine in me recognizes the divine in you”.

Spending time in nature allows us to practice Ishwara-Pranidhana, by helping us recognize that all things have the same prana, or life energy within them, that is expressed uniquely.

Ishwara-Pranidhana also refers to surrendering to the wisdom of uncertainty, relinquishing our attachment to the past, and trusting that the uncertainty of the present moment holds the key to personal transformation. By focusing on these personal manifestations of Universal Consciousness, we’re also able to let go of what no longer serves us to make room for new experiences and lessons for our growth.

Just like Yamas, Niyamas also create a sold foundation of the Eight Limbs of Yoga and practicing the Niyamas is a journey and process. It is very important to have compassion and come from a place of non-judgment.  Niyamas are beneficial tools and by integrating them in our daily lives, one can experience happiness and fulfillment in life.

21 May

The 8 Limbs of Yoga – The Yamas

By Nirmala Raniga: When we think of yoga, we often picture crowded studios with students in stylish clothes twisting their bodies into difficult shapes. However, the true practice of yoga is much more than that. In fact, yoga is the Sanskrit word for union, the alignment of mind, body, and spirit. And, while the concept of yoga is simple, the practice consists of many facets.

The most well-known yoga text is The Yoga Sutras of Patanjali, which provides a framework for the practice of yoga. In this book, Patanjali defines the Eight Limbs of Yoga, guidelines to help us live fuller, happier lives. These recommendations are particularly important for those who have struggled with addiction and whose internal compasses may need some assistance to rediscover balance as they strive to recover. That said, whether we are addressing addictive behaviors or simply seeking greater fulfillment, the Eight Limbs of Yoga are universal practices from which we can all benefit.

The Eight Limbs of Yoga are: 

  • Yamas: The Yamas are guidelines to help us treat others as we would like to be treated.
  • Niyamas: The Niyamas are our own rituals and practices. They are those activities that help us nurture the body, mind, and spirit.
  • Asana: Asana practice is what we typically see in a yoga studio; it is the practice of yoga postures, which help keep our bodies – the vehicles for our minds and spirits – healthy, flexible, and strong.
  • Pranayama: Pranayama exercises are breathing techniques that bring energy and calmness to the mind, body, and spirit.
  • Pratyahara: The practice of Pratyahara centers on turning our attention inward, away from the outside world.
  • Dharana: Dharana is concentration, and this practice helps us move away from our thoughts as we enter meditation.
  • Dhyana: Dhyana is finding stillness through meditation.
  • Samadhi: Samadhi is translated as transcendence, when we understand and experience the true Self and feel totally connected with the whole of the Universe.

The Yamas are much like the Golden Rule, doing unto others as we would have them do unto us, and they consist of five philosophies and practices:

The first is Ahimsa, non-violence or non-harming. When we practice Ahimsa, we commit to not hurting any living thing, including ourselves. Often, when people struggle with addiction, this first Yama is the one that is the most difficult to follow. Addiction not only harms those around the person who is actively using, but it first and foremost hurts the addicted individual.

The next Yama is Satya, which means truthfulness. Sometimes it is difficult to be honest with others and ourselves. When we are engaged in Satya, we do our best to take an honest look at our situations, relationships, and lives, accepting where we are in this moment. As we do this, if we are also practicing Ahimsa, we are able to look honestly at our lives with kindness and compassion.

Often translated as celibacy or sexual discipline, Brahmacharya reminds us that sexual desire and activity must be practiced within healthy boundaries. Addiction often plays a role in one’s losing his or her inhibitions and in sexual infidelity and lack of control.

The next Yama is Asteya, honesty. This Yama reminds us that we need to be honest about what is ours and what is not. Asteya reminds us that we must respect other people’s boundaries, commitments, and possessions and only take what belongs to us. When people are in the depths of addiction, stealing can become part of their lives. As individuals recover and move toward more healthy lifestyles, understanding the impact stealing has on others and oneself can help reinforce the practice of this Yama.

Much like the Commandments that caution not to covet one’s neighbors’ property and relationships, Aparigraha, or generosity, reminds us to refrain from possessiveness. This is different from non-stealing because it has more to do with one’s state of mind rather than the action itself. Whenever we make bad choices in our lives, be that active or within our minds, we create an internal conflict that prevents us from realizing our potential. When we practice Aparigraha and are happy with what we have in our own lives, not looking outside ourselves for what others may have, we nurture a sense of well-being within that can help us expand and thrive.

For those who struggle with addiction, living a “right life,” one that enhances both society and the individual, can be very difficult. It is imperative that people forge new paths toward a healthy lifestyle by participating in yoga asana and meditation sessions, eating nourishing meals, and utilizing holistic counseling for themselves and their families.

Over the next few weeks, we will continue with our discussion of The Eight Limbs of Yoga starting with taking an in-depth look at personal practices and rituals, the Niyamas.

04 Feb

The Mental Health Benefits of Yoga

Traditionally, yoga poses or “asanas”, were developed and practiced in India to help the body and mind develop flexibility during long hours of meditation. What many people don’t know however, is that yoga is about much more than physical fitness alone. It is a holistic system with the physical component of asanas only forming one out of eight limbs of a complete yoga practice. Yoga means “to unite”, referring to the union of body, mind and spirit. It is a science of balanced living, a path for realizing full human potential, and a tool to cultivate the ability to remain centered in the midst of turbulence.

Life’s stresses indeed cause many people to feel emotionally unbalanced. When we are stressed, our survival instinct kicks in and the body goes into the fight or flight response mode— either preparing to do battle with the perceived threat (fight), or preparing to flee (flight). This response is regulated by the brain, in the region called the amygdala. Among the body’s responses to stress are increased heart, respiration, and blood pressure rates and decreased immunity and insulin production.

Without a healthy way to release daily stress, it becomes internalized and fight or flight becomes the body’s customary response. Over time, this can cause damage not only to the body, but also to the mind. Research shows that constant stress actually changes the brain. For example, stress can lead to a stronger connection between the amygdala and the hippocampus. A stronger connection of these two brain areas leads to increased stress response. Stress has also been shown to diminish the connection between the hippocampus and prefrontal cortex, thus altering the brain’s ability to bring calm to the mind and body. When a person is under constant stress, these imbalanced brain connections can cause a greater reaction to stress and a more challenging time mitigating that reaction.

Yoga, including asana and meditation practices, can help ease these physiological stress responses by helping to bring down heart rate, blood pressure and by boosting the immune system.

In his article, “Healing from Depression” Dr. Deepak Chopra discusses some of the benefits of meditation. In terms of mental health, he explains that studies have shown mindfulness meditation to alleviate mild-to-moderate depression and stress.

As noted by Dr. Chopra, the healing effects of yoga, particularly those of physical asana and meditation practice, are supported by empirical research. According to a Johns Hopkins University study, meditation has been proved to be helpful in reducing anxiety, depression, and pain. In 2011, Harvard researchers discovered that eight weeks of meditation could decrease the volume of the amygdala, which in turn, could help reduce stress, fear, and anxiety. Stanford researchers also discovered in their studies that mindfulness meditation practitioners experienced a decrease in the symptoms of social anxiety.

A Duke University review of yoga for neuropsychiatric disorders tested the belief that regular yoga practice had a positive effect on emotional wellbeing. At the conclusion of their experiment, researchers stated, “There is emerging evidence from randomized trials to support popular beliefs about yoga for depression, sleep disorders, and as an augmentation therapy.”

Studies have shown that yoga asana practice helps reduce the symptoms of conditions such as post-traumatic stress disorder (PTSD) by increasing an individual’s sense of awareness and control over the body. One study of women aged 18 to 58 compared the impact of Trauma-Informed Yoga versus Women’s Health Education on PTSD symptoms. Results showed that by the end of the 10 weeks, more than 50 percent of the yoga practitioners no longer met the criteria to classify them as having PTSD, while only 21 percent of the group in women’s health classes exhibited the same results.

Shedding light onto how meditation may be helpful in all these areas of mental health, Dr. Deepak Chopra explains that meditation trains the mind to develop a witnessing awareness that is independent of the external environment.

“This core self is not a philosophical or theological concept; it is an experience of your authentic existence,” Dr. Chopra states. “With an established sense of the silent witness, it will be easier to not become identified with the darkness of your depressed days.” Essentially, cultivating this observer state of mind through meditation allows you recognize that you are not your emotions.

We look forward to uniting in Yoga for Peace, Harmony and Health!

By Nirmala Raniga

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