Saturday 11 July 2020

Time for Niyamas

The five niyamas, personal practices that relate to our inner world, include:

Saucha: purity

Santosha: contentment

Tapas:  self-discipline, training your senses

Svadhyaya: self-study, inner exploration

Ishvara Pranidhana: surrender 

Saucha: includes outer purity of body as well as inner purity of mind. Saucha in yoga is on many levels, and deepens as an understanding and evolution of self increases.

Shaucha, or holistic purity of the body, is considered essential for health, happiness and general well-being. External purity is achieved through daily ablutions, while internal purity is cultivated through physical exercises, including asana (postures) and pranayama (breathing techniques). Along with daily ablutions to cleanse one's body, the concept of Shaucha suggests clean surrounding, along with fresh and clean food to purify the body. Lack of Saucha, such as letting toxins build in body are a source of impurity.

Shaucha goes beyond purity of body, and includes purity of speech and mind. Anger, hate, prejudice, greed, pride, fear, negative thoughts are a source of impurity of mind. The impurities of the intellect are cleansed through the process of self-examination, or knowledge of self. The mind is purified through mindfulness and meditation on one's intent, feelings, actions and its causes.

Santosha: contentment, accepting one's circumstances, an attitude of contentment, one of understanding and accepting oneself and one's environment and circumstances as they are, a spiritual state necessary for optimism and effort to change the future.

Yoga Darshana defines contentment as the inner state where, "exists a joyful and satisfied mind regardless of one's environment, whether one meets with pleasure or pain, profit or loss, fame or contempt, success or failure, sympathy or hatred.

In broader terms, Santosha is rooted in the desire to avoid anything negative to self, to others, to all living beings and to nature. It is not the state of abandonment or being without any needs, rather the state of neither taking too much nor taking less than what one needs, one of contended optimism. It is the habit of being able to accept circumstances one finds self in, without being upset, of accepting oneself, and of equanimity with others who are balancing their own needs as they share what they have. Santosha is also abstaining from taking and consuming something to excess, even if its appearance makes it tempting.

Tapas: includes self-discipline, meditation, simple and austere living or any means of inner self-purification. It is a means for perfection of the body and the organs through the lessening of impurities" and a foundation for a yogi’s pursuit of perfection.

Svadhyaya: One form of Svadhyaya is mantra meditation, where certain sound constructs with meaning are recited, anchoring the mind to one thought. This practice helps draw the mind away from outward-going tendencies, silencing the crowding of thoughts, and ultimately towards inward feeling of resonance. It can alternately be any music, sermon, chant, inspirational book that absorbs the person to a state of absorption, trance, unifying oneness.

Svadhyaya is practiced as a self-reflection process, where one silently meditates, in Asana, on one's own behaviors, motivations and plans. Svadhyaya is, in a sense, for one's spirit and mind a process equivalent to watching one's body in a non-distorting mirror. This self-study, in Yoga, is not merely contemplation of one's own motives and behaviors, but also of one's circumstances and the environment one is in, assessing where one is in one's life, what is one's life direction, if and how desirable changes may lead to a more fulfilling Self.

Ishvara Pranidhana: The practice of Ishvara Pranidhana means that if we are able to completely surrender our individual ego identities to God (our own higher self) we will attain the identity of God. If we can dedicate our lives to serving the God that dwells within all other beings, human and non-human alike, we will move beyond all feelings of separateness. If we can say without reservation, “I give You myself: my body, my mind and my heart, to do with as You best see fit,” then we will be freed from the stress, anxiety, self-doubt and negative karma that arises from our reliance upon our egos to determine which actions we take in our lives.

Ishvara Pranidhana will help to cure the afflictions of the mind that cause pain and suffering, as it is designed to redirect our energy away from our selfish desires and personal dramas, and towards the ultimate pursuit of Oneness. So important and powerful is this practice, that Patanjali gives instructions for it on four separate occasions in the Yoga Sutras. And while it is the simplest and most direct method to attain yoga, it is not necessarily an easy practice, or even an attractive option to some.






Sunday 2 February 2020

Yamas an Niyamas - and More


The yamas and niyamas are yoga’s ethical guidelines laid out in the first two limbs of an eightfold path. They’re like a map written to guide you on your life’s journey. Simply put, the yamas are things not to do, or restraints, while the niyamas are things to do, or observances. Together, they form a moral code of conduct.

Before I go into great detail about each of the yamas and niyamas, it is important to know more about yoga in general.  The practice of yoga is much more than going to the studio once or twice a week and practising yoga poses.  There is a philosophy behind each move and a belief system that governs the way to act and think.  These are called Sutras (or “threads”).  The Yoga Sutras, compiled more than 1,500 years ago by the Indian sage Patanjali, are the foundation of yoga as we know it today. In fact, they are the thread that connects the various schools and lineages of yoga.  In the sutras, Patanjali outlines the eight limbs of yoga, the eightfold path of spiritual growth and self-discovery. These limbs are ethical guidelines on how to live a vibrant, meaningful life, and they are just as relevant to contemporary practitioners as they were to the seekers back in the time of Patanjali.

Asana (yoga postures) is arguably the most well-known of the limbs, but it’s only a part of the story, for this path offers so much more. Each of the eight limbs addresses a different aspect of our being, and together they act as a road map to what is called “yoga off the mat.”

The eight limbs are:
1. Yama: character-building restraints
2. Niyama: character-building observances
3. Asana: physical postures
4. Pranayama: breathing
5. Pratyahara: inward sensing
6. Dharana: concentration
7. Dhyana: absorption
8. Samadhi: oneness

So, let’s begin with the yamas.

The five yamas, self-regulating behaviors involving our interactions with other people and the world at large, include:

Ahimsa: nonviolence.   It implies the total avoidance of harming of any kind of living creatures not only by deeds, but also by words and in thoughts.  Here are ten ways to practise ahimsa in our daily life.
1.       Eat a healthy and plant-based vegetarian diet.
2.       Cultivate positive and loving thoughts.
3.       Make sure not to skip meals and sleep.
4.       Be a calm driver.
5.       Care for our earth and the ecosystem.
6.       Practise your yoga poses regularly, not obsessively.
7.       Just let it go.
8.       Resolve conflict by peaceful measures
9.        meditation.
10.   Get involved in non-violent efforts to spread peace.

Satya: truthfulness. The word ‘sat’ literally translates as ‘true essence’ or ‘true nature’. It also means something that is pure and unchangeable. ‘Sat’ also means ‘that which exists’, ‘that which has no distortion’, ‘that which is beyond time, space and person’, and it also means ‘fact’ or ‘reality’.
Being truthful isn’t just as simple as about being truthful in words. Satya is total commitment to truth— in being, in words, in actions, in intentions. The practice of this second yama of Satya requires deep understanding, a lot of awareness, and a delicate balance of honesty.  Basically truth is not what we speak, but who we are.  

Here are five ways to practise Satya in our daily life.

1.       Be genuine and authentic.
2.       Speak the truth.
3.       Nurture relationships with skillful practice of Satya
There is a beautiful Sufi saying:
“Before you speak, let your words pass through three gates.
At the first gate, ask yourself ‘Is it true?
At the second gate ask, ‘Is it necessary?
At the third gate ask, ‘Is it kind?”
4.       Find the purpose in your life.
5.       Work at your own level and honour where you are each day without any judgments and opinions.

Asteya: non-stealing.  But at the deepest level, Asteya means not hoarding materials you don't need, mindlessly consuming natural resources, coveting other people's possessions, or appropriating other people's ideas, wasting other people’s time.

Here are some modern day ways to practise Asteya. 

1.       Write short, concise, elegant emails.
2.       Think before you reach out for help.
3.       Consider not speaking.
4.       Show up on time.
5.       Don’t commit to projects you have no desire to complete.
6.       Make it easy for people to help you.
7.       Make it easy for people to understand you.

Brahmacharya: non-excess (often interpreted as celibacy).  Literally, Brahmacharya translates as “walking in God-consciousness.” Practically speaking, this means that Brahmacharya turns the mind inward, balances the senses, and leads to freedom from dependencies and cravings. Yogis tell us that when the mind is freed from domination by the senses, sensory pleasures are replaced by inner joy. 
How can we apply Brahmacharya today?

In most cases, mindfulness and moderation are key to pursuing the “right use of energy.” Brahmacharya is about paying attention to how you use your energy in everyday life. It’s about providing your mind and body with what it needs – and enjoys – without going to a place of excess.

1.       Listen to your body.
Paying attention to what your body is asking for will naturally lead you toward brahmacharya. What does that look like in practice? Eating when you’re hungry, but not stuffing yourself. Resting when you’re tired, but not lying in bed all day. Exercising regularly, but not overtraining.
2.       Set limits.
Sticking to limits can also help us apply brahmacharya in daily life. For example, professional accomplishment is an important source of fulfillment for most people. But working excessively leads to burn out, so we need to set work/life boundaries.
Similarly, some amount of social media use can be beneficial. But we need to limit our time on it, so it doesn’t become excessive and mindless or move us away from our true selves. Using an app to connect with old friends is consistent with brahmacharya; scrolling through other people’s photos for hours on end is not.
3.       Look for balance.
Finding moderation can also mean striking a balance. For example, spending time alone and spending time with others can both be considered right uses of energy. But we need both. If you only do one or the other, instead of finding moderation, you won’t be getting everything your mind and spirit needs.

Aparigraha: freedom from greed, possessiveness, or covetousness. The following are ways we can incorporate Aparigraha in our everyday life.

1.       Let It Go. Possessions take up space and energy—in your head as well as in your home. So try this: Every time you buy something new, let go of something old—give it away, or toss it out. By letting go of things from the past, you can live more fully in the present.
2.       Breathe. When we get stressed out, we tend to hold our breath. This makes us even more anxious. Release the breath and allow it to flow fully and deeply. Then you will feel more relaxed, open, and spontaneous.
3.        Self-Care. When we are afraid and insecure, we may feel a need to cling to and control those who are closest to us. That rarely works. Instead, find ways to nurture and center yourself so that you feel independent and strong in your own right, and can allow others to be who they need to be.
4.       Be Positive. When we cling to negative thoughts, emotions, or memories, we spiral into destructive habit patterns. By replacing negative thoughts with positive ones, and by remembering your mantra, you create a harmonious space for yourself and others.
5.       Forgive. Let go of painful memories from your past. Free yourself by offering forgiveness to those who have hurt you and to yourself.
6.       Practice. Sometimes we try so hard to be perfect—in our asanas, meditation, contemplation—that we miss the essence of practice. Do your best and then remember to release—physically, mentally, emotionally. Let go and stay open to guidance from within.
7.       Be generous. Expand your capacity to stretch yourself. Share your time, your energy, your knowledge, your attention, your connections. Donate. Volunteer. Give in whatever way you can.

 I will write about the Niyamas at another time.  So stay tuned.

Monday 27 January 2020

Chakras

As a learning Reiki practitioner and a yoga enthusiast I have become very interested in chakras. According to Chopra.com, "the Sanskrit word Chakra literally translates to wheel or disk. In yoga, meditation, and Ayurveda, this term refers to wheels of energy throughout the body. There are seven main chakras, which align the spine, starting from the base of the spine through to the crown of the head. To visualize a chakra in the body, imagine a swirling wheel of energy where matter and consciousness meet. This invisible healing energy, called Prana, is vital life force, which keeps us vibrant, healthy, and alive."

1. MULADHARA (THE ROOT CHAKRA)

Muladhara (literally, “root support”) is located at the base of the spine. It is often depicted as a red four-petal lotus, and it’s connected to the earth element.

Muladhara governs what are considered the four primal urges: food, sleep, sex, and self-preservation. Its energetic function is to help us maintain a sense of groundedness and inner stability.

Root chakra affirmation: “I am connected to the earth. I am strong and I am stable.”

Yoga practices for connecting with this energy center:

- ROOT LOCK:   The root lock, or Mula Bandha, is defined by B.K.S. Iyengar as "a posture where the body from the butt to the navel is contracted and lifted up and towards the spine." It is a technique used not only in asana practice, but in pranayama and meditation as well.

- poses that strengthen the legs, feet, and pelvic floor

- the yamas and niyamas (more about the yamas and niyamas later)

2. SVADHISTHANA (THE SACRAL CHAKRA)

Svadhisthana (literally, “her own abode”) is located at the pelvis. It is often depicted as an orange lotus with six petals, and it’s associated with the water element—fluidity, adaptability, creativity, emotions, sexual energy, and the unconscious. The second chakra’s energetic function is to help us regulate our emotions and desires, so as not to be driven by them.

Sacral chakra affirmation: “I am a creative being with unlimited potential.”

Yoga practices for connecting with this energy center:

- hip-opening poses

- forward folds

3. MANIPURA (THE NAVEL CHAKRA)

Manipura (literally, “city of jewels”) is located at the navel center. It is commonly depicted as a downward or upward-facing red triangle, and it’s associated with the fire element. Having a strong inner fire (agni) can help us digest not only our food, but also our life experiences.

Energetically, manipura’s function is to optimize our personal power so that we can navigate our lives with strength and determination. Manipura gives us the confidence we need to process and eliminate what does not serve us, and to let it go.

Navel chakra affirmation: “I am confident, powerful, and I can handle anything.”

Yoga practices for connecting with this energy center:

- core work

- twisting poses

4. ANAHATA (THE HEART CHAKRA)

Anahata (literally, “unstruck”) is located at the heart center. Anahata is typically depicted as a green six-pointed star surrounded by 12 lotus petals. On a spiritual level, it’s said to be the home of the higher/infinite, “unstruck” or indestructible self. Anahata is associated with the air element, and with emotional qualities such as peace, love, and openness. Energetically, anahata helps us tap into unconditional love.

Heart chakra affirmation: “Give love to receive love, and be love.”

Yoga practices for connecting with this energy center:

- chest stretches

- backbending poses

- kirtan (more about kirtan later)

5. VISHUDDHA (THE THROAT CHAKRA)

Vishuddha (literally, “to purify”) is located near the base of the throat. It is often depicted as a blue downward-facing triangle inside a lotus with 16 purple petals. Vishuddha is associated with the element ether, or “space” (akasha), and with speaking one’s truth. Its energetic function is to help us find authentic self-expression.

Throat chakra affirmation: “I speak my truth. I live my truth.”

Yoga practices for connecting with this energy center:

- lion

- shoulder stand

- ujjayi breath (more about ujjayi later)

- expressive, devotional arts such as kirtan

6. AJNA (THE THIRD-EYE CHAKRA)

Ajna (literally, “command center”) is located between the eyebrows. Represented by a transparent lotus with two white petals, it’s considered to be the seat of the mind, of conscious and unconscious awareness. It is not associated with any element, as this chakra is considered “beyond” the physical elements. It is held to be the center of intuition, vision, prophecy, imagination, inner knowing, and self-assurance. The energetic function of ajna chakra is to help us learn to know ourselves: emotionally, mentally, and spiritually.

Third-eye chakra affirmation: “I am open, intuitive, and self-assured.”

Yoga practices for connecting with this energy center:

- meditation

-  nadi shodhana (more about this later)

7. SAHASRARA (THE CROWN CHAKRA)

Sahasrara (literally, “thousand-petal lotus”) is located just above the crown of the head. Said to be the doorway into pure consciousness, it is often depicted as a thousand-petal lotus with a pinkish aura, and it is not associated with a physical element (as it too is considered to be beyond the elements). Sahasrara serves as a way of connecting to divine energy and is associated with our highest self. Sahasrara helps us function in a more enlightened way, cultivate self-mastery, and find a sense of connection with all.

Crown chakra affirmation: “I surrender to the wisdom of pure consciousness.”

Yoga practice for connecting with this energy center:

- meditation.

- the yamas and niyamas