Not being able to stop thinking is a dreadful affliction. Oftentimes, we don’t recognise this because almost everyone seems to be suffering from an overactive mind. Quieting and focusing the mind is impossible, or so it seems. At first, the beginning meditation practitioner may give up easily and quickly after just a few minutes of trying to empty the mind and focus on one thing. Don’t give up, with some basic guidance and understanding, you can be on your way to benefitting from even the simplest meditation practice.
A classical definition of meditation is the act of directing ones awareness towards an object for an extended period of time without interruption. This object or point of attention can be internal or external; a body part, chakra, idea, mantra, sound or simply the breath itself.Coming back to the point of attention allows us to eventually be free from the mind; not controlled by it’s reactive and nonstop activity.
Meditation is simple. The goal of meditation is to go beyond the mind and experience our true eternal nature. A nice beginner level meditation is to simply observe the breath in a comfortable seated position with good posture for two minutes. Count the breaths you take during this two minute period. Normally, a thought will arise. Attend to the thought for a moment, then return your attention back to the counted breath. Instead of reacting to the sea of arising thoughts, meditation teaches us observe the mind and simply return our attention back to our point of attention. The number of breaths is insignificant. The mono-tasking of attending to our point of attention (the breath) is the key.
Be patient as you begin to expand and develop a regular meditation practice. As your breath becomes slow and even, the mind will begin to quiet. The peace and joy of meditation is almost never felt in the first part of our seated meditation. It is towards the end of the session that usually becomes the most pleasurable. Progress comes from a regular daily practice, even if you begin sitting for short periods of 10-15 minutes. Eventually extend your sessions to 20 – 45 minutes.
Signs of progress arise as you find yourself with greater moment to moment relaxation, less worries and agitation, and an increase of overall contentment. Virtues including intuition, creativity, inspiration and original thoughts all begin to appear as we connect to our deeper or higher nature through meditation. Make some time for yourself and begin experimenting with meditation today.
by Clayton Horton
2017-05-31Details
What to do at the Time of Death?
Yoga teaches us to be present, non-attached, awake, clear, conscious, aware of the results of our actions and aware of the eternal Self within.
Numerous spiritual traditions teach that such qualities are most appropriately applied at the time of death. A lifetime of yoga practice prepares us for the moment when we leave the physical body. Many spiritual traditions and sacred texts present that the content of our consciousness at the time of death determines our fate in the afterlife.
What happens when we die? Do we have a choice to be born again or can we be liberated from the cycle of birth and death? We can look to many Eastern traditions for instructions, teachings and advice on what to do at this auspicious time.
The Tibetan Book of the Dead encourages a fearless, clear and calm mind as one travels through the trials and tribulations of the afterlife. Instruction is given for skillful navigation through different lokas (celestial landscapes) and encounters with demonic and divine beings in the afterlife. Positive attributes learned and gained through spiritual practice could be forgotten in this transition if one is distracted by earthly attachments, has fear of the unknown or perhaps is numbed by pharmaceutical medication.
The Vipassana meditation tradition of S. N. Goenka teaches the practitioner to reduce and thin their personal attachments and aversions (samskaras) by letting go of and not reacting to the content the mind that arises during the waking state of consciousness. Goenka explains in his teachings that this reservoir of samskaras can rise to the surface of the conscious mind, and is no different than someone’s “life flashing before their eyes” at the time of death or near death. If one has adequately worked to reduce their personal collection of attachments and aversions, this paves the way for a calm, clear, and peaceful mind at the time of death. Goenka explains in his teachings that one’s state of mind at the time of death determines the state of mind at the next birth. An individual with an equanimous and peaceful mind is capable of focusing their awareness towards the divine, and consciously directing their soul in the afterlife without distraction or interruption.
The Bhagavad Gita’s eighth chapter is perhaps one of the most popular and well-read instructions on ascension. Here, Lord Krishna instructs Arjuna on what to do at the time of death before he goes to war on the battlefield of Kurukshetra.
Krishna tells Arjuna, “Those who remember me at the time of death will always come to me. Whatever occupies the mind at the time of death determines the destination of the dying. Therefore, remember me at all times. When you make the mind one-pointed through the practice of meditation, you will find the supreme glory of the Lord. With your mind completely stilled, free of selfish passions and your concentration fixed at the third eye between your eyebrows, you will realize the supreme Lord. Close down the doors of the senses and place your mind in the heart.”
“Then, while absorbed in meditation, focus all energy upwards to the head, repeating the sacred sound of OM, the sound of the eternal Godhead. You will go forth from the body and attain the supreme goal, union with me. At the time of death, there are two paths that the soul may follow Arjuna. One, the path of darkness and rebirth, the other is of light and liberation. Attain this knowledge through perseverance in Yoga and you will never be deluded again.”
In a similar tale of divine instruction from the Katha Upanishad, A young man by the name of Nachiketa asks Yama (the lord of death) what happens when one leaves the physical body. Yama hence explains the mystery of death. He tells Nachiketa, “Eternal peace and freedom from rebirth is attainable to those who recognize the Self in their own hearts. The wise, who still the mind and senses no longer chase after the objects of the senses and the world of change. Established in the Self, they enter the unitive state, never to be separate from divine source again. When all desires of the heart are renounced, mortals become immortal, free from the wheel of birth and death.”
Yama continues, “the Self abides in the human heart in a form about the size of a human thumb and from this heart area, there are one hundred and one energetic pathways (nadis) leading from the heart. One leads to the crown of the head. This pathway leads to immortality. The other pathways lead to death and rebirth. At the time of death, draw the Self up towards the crown of the head and out of the physical sheath. Know thyself to be pure and immortal!”
The time of death is a great mystery. Spiritual traditions suggest that, at all times, we stay awake and alert, with our awareness in the unitive state and our mind focused on the divine. We must be prepared to let go of a lifetime of attachments and desires as our life could end at any moment. Such a task is ultimately challenging and could be considered the spadework of our soul.
The Winter solstice (December 21) is a time for rebirth, a celebration of the days getting longer, symbolizing coming out of darkness and moving into light. Looking ahead to this years’ solstice, it is said to be an end or death of a larger time cycle in our planet’s evolution. We have the opportunity to create a new and beautiful world by focusing our attention on that which is eternal, centered in harmony, peace and unconditional love. The content of our minds during this period of transition is incredibly important: with our collective thoughts, we have the ability to co-create a mass evolution of planetary love, peace, unity and happiness for all beings.
A verse from the Brhadaranyaka Upanishad is an appropriate prayer for our times:
Om Asato Ma Sad Gamaya
Tamaso Ma Jyotir Gamaya
Mrityor Ma Amritam Gamaya
Om Shantih Shantih Shantih
Oh Lord, Lead me
From the unreal to the real
From the darkness to the light
From death to immortality
OM Peace Peace Peace
Sources:
The Tibetan Book of the Dead, Chogyam Trungpa, Shambala Press
The Upanishads, The Bhagavad Gita, Easwaran, Nilgiri Press
S. N. Goenka, Vipassana Meditation courses, evening discourse, day 4 & 5.Details
Another Shade of Green
Today, as the skies and waters are becoming more and more polluted and global warming has become scientifically documented, there is a opportunity for individuals, communities, businesses and governments to step forward and take measures towards practicing more environmentally sustainable and responsible ways of being. Earth’s life systems are in danger. If humanity is to survive, we must learn to live in balance with nature. Now is the time to cleanse and heal the earth and to establish a sustainable relationship with the environment for generations to come.
As yoga practitioners, there are ways to choose earth friendly products, policies and philosophies that will provide a truckload of inspiration and direction for the rest of the world to follow. Historically, Yoga developed in the context of a close relationship with the earth and cosmos and a profound reverence for animals, plants, soil, water, and air. The health of our bodies depends on clean air, clean water, and clean food. Yoga is grounded in an understanding of this interconnection.
What you can do:
What can an individual Yoga practitioner do be more loving to the earth?
Let’s start with food. One of the greatest things that we can do for the planet is to eat more of a plant based vegetarian diet. Less of our natural resources are expended in the cultivation of plant based foods as compared to the livestock industry of cattle, pigs, chicken and fish.. Organic foods are healthy for the earth by not using harmful pesticides, antibiotics and fertilizers. As organic foods have become more popular over the last few years, they have generally become more affordable. Organic foods usually taste better as well.
Remember the big picture. Give thanks for the food itself and honor who grew it and where it came from. This simple act of gratitude is powerful and timeless. Be happy that you are able to have food. Many around the globe are hungry and malnourished at this very moment.
Recently, many earth friendly yoga products have arrived on the market. Non toxic, non PVC (polyvinyl chloride) yoga mats were quite rare 3 years ago, but now there are several types of natural yoga mats to choose from, made with a variety of materials, such as natural rubber, jute, cork and cotton. The cotton industry is one of the planet’s largest polluters. Organic cotton and hemp clothing are more available than ever before. Some industry leaders in organic yoga wear are Natural High Lifestyle and Inner Waves Organics (www.naturalhighlifestyle.com, www.innerwavesmaui.com)
Recycling is a fantastic and contagious practice. Try to stop using plastic by using cloth shopping bags, reuse paper & plastic bags. Bring your own coffee to go cup or thermos to the café. If your Yoga studio is not recycling all those plastic water bottles that they sell, make a suggestion that they start a recycling program. At home or at the office, install a water filtration system and fill your water bottle instead of buying water in plastic bottles. Be a leader in your community and lead by example.
Support those who support the earth. We vote with our green energy called money. Support what you believe in even if the product costs a tiny bit more. Give and donate money to individuals and groups who are working hard for environmental justice like Greenpeace and Julia Butterfly Hill’s Circle of Life Foundation. (www.greenpeace.org , www.circleoflifefoundation.org)
Connect with the source of creation by getting out into Nature. Working in cities, we often forget the majesty and beauty of Nature itself. Go for a hike. Practice Yoga in the woods. Smell the forest and the ocean. Bathe in the sun. Let go of the mind as you become absorbed by the experience of being alive in nature.
Green Yoga
In 2004 a non profit organization called The Green Yoga Association was founded in San Francisco, California by Laura Cornell to facilitate a deeper relationship between the historical roots of Yoga and the modern day environmental movement. In 2005, the group hosted the First International Green Yoga Conference in Santa Cruz California and Launched it’s Green Yoga Studio Pilot Program.
Under the Green Yoga Studio Pilot Program, 21 Yoga studios across the United States have adopted policies, practices and products that are sustainable and earth friendly. For example: bamboo flooring, non-toxic paint, using recycled paper and soy ink for printing, creating in house recycling programs, carrying organic clothing and selling non toxic Yoga mats. The program is already a huge success as there is a international waiting list for studios wishing to be included in the 2nd wave of the program. Program director, David Lurey of Greenpath Yoga Studio in San Francisco states, “Our main intention is to provide studio owners and directors with resources and support as they provide models and inspiration for other types of businesses around the world. We want to show people that this can be done and we are here to guide and support businesses with the greening process one step at a time.”
The Green Yoga Association’s mission intentions are as follows:
Educate ourselves about the needs of the biosphere as a whole and our local ecosystems in particular.
Cultivate an appreciation for and conscious connection with the natural environments in which we live, including animals, plants, soil, water, and air.
Include care for the environment in our discussion of Yogic ethical practices.
Commit ourselves to policies, products, and actions that minimize environmental harm and maximize environmental benefit.
And if we are Yoga teachers or centers, we will incorporate these commitments into our work with students
For more information, www.greenyoga.orgDetails
The Internal Sunrise Meditation
The Inner Sunrise meditation is a style of meditation based on connecting with natural planetary rhythms. Since time immemorial, yogis, fakirs, shamans, monks and the like have awaken before sunrise to conduct their spiritual practice. All of life on planet Earth begins to awaken as the Sun’s early rays begin to fall upon the planet. The atmosphere is highly charged and provides the essential food to all living organisms in nature. Being still and quieting the mind at this auspicious time of day is transformational on cellular, glandular (endocrine), energetic and spiritual levels.
This practice is simple and can be experienced by anyone. Arise before dawn, have some tea, empty the bowels, sit in a comfortable upright position with a straight spine. Close your eyes, gently drop the chin a bit, softly place the tongue at the roof of the mouth where the front teeth meet the gums. Begin to turn your attention inward. Make a conscious effort to reduce the activity of the mind by listening to the sound of your breath. As the mind, body and breath become still, bring your inner gaze to the middle of the head where the right and left hemispheres of the brain meet. It is helpful for a practitioner to visualize a small point of light, yantra, their favorite Deity or Patron Saint.
If one is familiar with the chakra system, one can spend three to seven breaths at each chakra. Begin at the base of the spine center, Muladhara chakra. Move upwards one center at a time, working with discipline (Tapas) and concentration (Dharana). Work your way up the spinal axis to the crown center, Sahasrara chakra. Eventually bringing your awareness and attention to Ajna chakra (third eye) at the center of the forehead / eyebrow area.
According to the Hatha Yoga Pradipika, the breath is the carrier of our subtle vital energy or Prana. It is a well known yogic axiom that Prana flows where our attention goes. Working with the practice of the Internal Sunrise meditation, one is able to harmonically distribute and direct Prana in the body on a daily basis from the lower centers (root, sexual and navel) towards the heart and higher centers in the brain.
Living at the rapid pace of the modern technological world, humankind has become disconnected from the natural rhythm within and without. Working with this meditation practice at sunrise will allow the practitioner to re-establish their own inner clock to the natural rhythm of planet Earth’s diurnal cycle of light and dark. Individuals in due course of time will recognize through their own experience how their mood and mental perspective throughout the day can be positively enhanced. Latent and dormant parts of the brain will begin to awaken. Specifically the pineal gland is stimulated and the practitioner is able to establish a clear, illuminated way of being known in yogic terminology as Sattvic.
The primary purpose of Yoga is to connect with the inner-divine. According to Patanljali, the compiler of the Yoga Sutras, the state of harmony with nature is attainable when the effort is sincere, consistent, and the practitioner is not attached to the results.Details
Isvara Pranidhana
Without it, our yoga practice is said to be only “half baked”. What is ishvarapranidhana? Ishvarapranidhana is one of the 5 Niyamas listed in Patanjali’s eight limbed path of Ashtanga Yoga. Ishvarapranidhana is a part of our practice that needs to be discussed and investigated in order to understand the nature of our true eternal Self.
Commonly regarded as “Surrendering to God”, this Niyama (observance) deserves a bit more explanation. Ishvarapranidhana is more than just bowing to an icon on the alter. It is an attitude and a way of being which allows one to identify with the eternal aspects of one’s own self rather than identifying with the everchanging mind and body. Ishvara is known as divine awareness, absolute consciousness, the eternal witness that lies within each of us. Pranidhna indicates aligning with, applying one’s self to, surrender, devotion and dedication. Ishvarapranidhana can be regarded as orientating and aligning ourselves with our own internal eternal divinity. An example of this is the surrendering of our mind and ego in order to witness our true self.
Patanjali states that it is this surrendering of the active mind with dedication and devotion that allows one to attain and perfect Samadhi; union with the divine. Advanced practitioners of yoga and meditation will agree that surrendering the activities of the mind is crucial in attaining deep states of meditation and beyond.
Patanjali begins the second chapter of the Yoga Sutras by defining what a real yoga practice is. He states that along with Tapas, (discipline) and Svadyaya (self study), ishvarapranidhana is necessary for a grounded and complete yoga practice. Surrendering has the capacity to reduce our own personal suffering, improve our quality of life and our yoga practice.
Yoga practitioners can integrate this niyama into their lives in a multitude of ways. One is to surrender our own individual needs and desires to serve and accommodate our immediate community. Taking direction from a guru, teacher, or someone with greater knowledge than our selves is a humble way to surrender and show respect. Letting go of your plans, projections, agendas and opening up your mind and heart and asking or praying for direction is a form of isvarapranidhana. “Not my will, but Thy will” is a common phrase that demonstrates humility and surrender. Relinquishing desires of the senses and accepting one’s fate and following personal destiny (dharma) is a noble example. Not being attached to the results or fruits of your labor is a classic form of ishvarapranidhana that is helpful in reducing stress and suffering in the workplace. Quieting the chatter of the mind during meditation and witnessing the beauty and silence within, known as the “peace that passeth all understanding” is perhaps one of the greatest examples of all. Hari Om Tat Sat.Details
