Meditations on Happiness

Search Other Posts

Meditations on Happiness

We all just want to be happy. We all search to be happier. We are all scouring for clues to solve that mystery as to why we aren’t fully satisfied in life? So we turn to things like yoga and meditation to help solve the happiness mystery. Surely yoga and meditation will help us to be happy, right? Yes they will but maybe not how we think they will. Much of the immediate “happiness” we get from yoga and meditation is fleeting and finite: a nice yoga butt, the ninja-like ability to do a handstand, 5 minutes not worrying about your finances while sitting in meditation. And as soon as we’ve finished class, we often find ourselves disappointed to be in the exact same place we were before class.

The problem occurs when we use yoga and meditation as self-improvement instruments. We say to ourselves, “If I could just improve my flexibility, forget my aching heart, and calm my busy mind, then I’d be happy.” But what if yoga and meditation aren’t for self-improvement at all? What if they are merely tools that help bring us to Awareness? And that’s it. These practices aren’t for self-improvement because the Self doesn’t need to be fixed.

Register by clicking

Register by clicking

But beyond that, in a very practical way this Awareness also helps us to find happiness by clarifying to our conscious mind both what we really want in life as well as helping us recognize it when we’ve received it. In truth, Yoga and meditation simply help us to practice Awareness which in turn reveals the true mystery of happiness: that happiness is presence.


Secret No. 1: Don’t Wait for Happiness, You’re Already Perfect


First, and this is one of life’s biggest lessons, yoga and meditation make you happy by giving you the Awareness that everything simply exists and is perfect in that existence. Including you. You’re already perfect. This Awareness also reveals that happiness just exists, the same way everything else does.

One of the secrets to happiness is to realize that we can’t wait for the events in our lives to align perfectly for us to be happy. You gotta stop waiting for the world to make you happy cuz the world just doesn’t care. You gotta start making the decision to be happy despite the events and circumstances in your life because there will always be something other than yourself to blame for the fact that you’re unhappy. You’re in charge of your emotions. Nobody else is responsible for that job, not your partner or spouse, your kids, your job, your teachers, God—nobody but you.

The stone-cold truth is that the events in our lives are neither good nor bad. They just are. It’s the meaning we assign to those events that triggers the emotions we associate as good or bad. And guess who gets to choose the meaning of each event that happens. You do.

Awareness shows you that this moment is all there is. Stop waiting for happiness. There’s never a more perfect time to be happy as the eternal now. Awareness shows you that you gotta stop looking for happiness outside of yourself. You’ll never find it. It doesn’t exist. If you can’t find happiness inside, you’ll sure as shit never find it outside. That’s just Truth with a capital “T.”

One of the oldest vedic mantras, the Gayatri Mantra, thousands of years old, says that if I truly understood the fact that everything comes from Source, I’d see that I’m no different than the happiness I seek, I’d see that happiness is my essence. (Click below to listen to me chanting this mantra.)

I know what you’re thinking, “That’s shit! life’s hard.”

Sure, life’s hard. Yet through Awareness there’s a happiness that can’t be touched by life’s difficulty. Life is beautiful even in our hardest moments because our struggles represent our growth-evolution of learning to see ourselves as the perfect beings we already are. Our life’s struggles are just like those of a new butterfly struggling to break out of its chrysalis, to unfold into its own magnificence. A butterfly won’t survive without those struggles. And like the joy of the butterfly bouncing triumphantly on the wind, one day we too will celebrate every stitch of pain that birthed our unknown wings.

The late, great Leonard Cohen said it perfectly in his lyrics to the song Anthem:

Ring the bells that still can ring,

Forget your perfect offering.

There is a crack in everything,

And that’s how the light gets in.



Even the rhyme is broken yet these are perhaps some of the most succinct and poignant lyrics ever to remind us that we aren’t perfect despite our brokenness, but because of it.

In order to see our perfection through our brokenness, we must learn to be present when painful emotions arise, enough to feel them fully but without letting them define us. The practice is to realize that while we may experience emotions, what we are is fundamentally larger than emotions. And as much as you can be present with emotions, no matter which one, that presence actually serves to reveal the perfect, luminous thing inside of you which is larger than emotions, call it Awareness, Source, God, Spirit, your True Self— whatever. What you are is Awareness experiencing itself as an emotion, like an otherwise unknown being trying on a costume to understand itself. It’s by being present to your emotions through Awareness that reveals the happiness inside of you, a happiness that can’t be touched by events and circumstances

Being present with your emotions is opposite of pretending that emotions don’t exist, especially difficult emotions.They do exist. They just don’t define you. Plus, remember that every emotion is in flux, here one moment and gone the next. Just like everything else in this loving Universe, it’s part of an orbit. Emotions are part of the game of life, a part of the dream. Awareness is the part of you that’s having the dream, the part that never changes, despite any emotion that may visit. In fact, it’s things like emotions that help to reveal yourself as Awareness.

Yoga and meditation cultivate the Awareness that what we are is a spiritual being having a physical experience. We are coming to know ourselves as the Divine, a force that is fundamentally reduced to love. Divine love is in you and in everybody and everything else in the Universe. When you know that, when you feel that, come what may, nothing can touch you. You’ll even be able to experience things like heartache with love.

So while on the surface, yoga and meditation don’t make you happy, they do cultivate an Awareness which reveals some key secrets to happiness. Namely, it reveals that you are a perfect, Divine being, that you can only find happiness within, and that you’re in charge of defining the events that happen in your life. It’s the challenges in our life that help to illuminate our perfection. Awareness teaches you that what you are fundamentally is happiness (Gayatri Mantra) and that you can’t wait for life to align perfectly to “find” happiness. It also teaches us to be present to our emotions because they don’t define you but are valuable tools that help to illuminate the happiness that exists despite the events and subsequent emotions of life.



Secret No. 2: The Cosmic Taco—Place Your Order, Please.

Another way that Awareness leads us toward happiness is by giving us the clarity to know what we really want in life. Despite the fact that we are perfect just as we are, we are nonetheless hardwired to grow and to evolve. This means that it takes Awareness to realize when we’ve outgrown our current situation. Sometimes our growth is cued by a feeling of being disconnected or unsatisfied with what is. Often this is the Universe saying that we’ve outgrown our current condition and that we need to find something else, like a hermit crab whose outgrown their shell.

The dark side of being hardwired for growth means that for some of us, we are always looking for greener grasses. But with presence, we can hold the paradox that this moment is both perfect as it is and that the Universe is calling on us to grow and move away from it. With presence we also recognize that our current situation is the best and only platform for us to step into our next stage of evolution. In fact, failure to do so—both failure to acknowledge our current situation as well as our failure to grow into what’s calling us forward—ironically traps us in what fundamentally isn’t working for us, just like a prison cell. Failure to evolve from a place of grounded presence traps us in a vicious cycle of reliving our old lessons until we are ready to move on. It’ll be just like Groundhog Day but instead of Bill Murray, it’ll be us living out that drama.

Many of us mistake our itch for growth as unhappiness when it’s really just our own call for evolution knocking on our door. It’s like looking down and seeing that the pants that used to fit you just fine are now riding up around your shins. What’s worse is that most of us might feel the need to grow and look for something new but don’t even know what we are looking for. Here’s a perfect example…

Several years ago I needed to find an apartment. I had exactly one week to find a place and move out and I was really feeling the pressure. Despite the fact that I had looked at literally dozens of apartments I felt like my search was going nowhere. I realized that I was looking at apartments and not really knowing what I was looking for. After examining yet one more apartment that left me massively underwhelmed, I realized that I didn’t even know what I was looking for. So, I went home and wrote down precisely what I wanted, about 15 different criteria, everything down to which neighborhood, the price, what kind of amenities—even the architectural style and age of the building. The very next day, I looked at yet another apartment. It didn’t meet the majority of those criteria. That’s because it met ALL of them— Every. Damn. Detail. I went on to spend some very happy years in that apartment.

Many different yoga and meditation traditions say that consciousness precedes form. It was like the Universe was just waiting for me to put in my order, like the invisible person that lives in the speaker box at the drive-thru, happy to serve me as soon as I made up my mind and tell it what I want.

I believe that the Universe is constantly waiting to give us what we want and like any good teacher, if we’re not asking, it’s not giving. Asking for what we want, visualizing it in a way that is current, possible, and positive, is a way that alerts the Universe that we are ready to receive what the Universe has been waiting to offer all along.

I told this story to a good friend and she told me, “You could probably ask the Cosmos for a taco and open up your hand and, boom, a taco would drop into your hands.” Thus a new term was born, “The Cosmic Taco.” I now use this term to refer to telling the Universe exactly what you want. “Um, yeah, could I please get a beautiful place to live, in France, along with my adorable family, a great job that I love that makes me feel loved, fulfilled, and useful? Oh, and could I get that with avocado and hot sauce? Thanks!”

What do you want on your Cosmic Taco? Make a list. Be specific.

Yoga Nidra

Telling the Universe what you want on your Cosmic Taco is useful for so many reasons, but specifically it clarifies to both your thinking mind and simultaneously to Universal Consciousness what you want so it can begin to dish it out. Like I said, most of us are walking around looking for something other than what we have and we don’t even know what it is we are looking for.

For many of us it’s a matter of what we feel we are worthy of. Remember, you’re the Divine having a human experience. It’s your birthright to have EVERYTHING. Don’t be afraid to ask for exactly what you want. You more than deserve it.

As you get clear with what you want, I promise that you’ll start to notice those thing coming to you from many directions. Don’t be surprised if you start to be bombarded by clues, synergies, and opportunities. Even the songs on the radio will start to get on board to somehow sing to what’s coming through for you. Recently I had a powerful experience where I was feeling overwhelmed by the simple perfection of the lyric, “All you need is love,” and a fucking beetle came and literally landed on my hand. “Yeah, Universe, I know it’s the Beatles.”

Has something like that ever happened to you? Probably. Why is that? It think it’s because the Universe operates in an order and once you get onboard with a trajectory, you’ll see how that ordered thing begins to play out. Chances are, these clues for what you wanted were passing you all along but since you had such a dizzying array of options in front of you, each one just as viable as the next, you were simply blinded by all the myriad options to notice them.

One of the things I’ve learned from Yoga Nidra, the fascinating and transformative type of meditation I’m so passionate about, is that the past and future are abstract concepts and the eternal part of us, the one that’s connected to Universal Consciousness, only exists in the now and exists in a universe of YES—always has, always will—so you have to talk to it in ways that is current and positive. It helps to put yourself on your pathway of growth by creating mantras, aphorisms, or prayers that make a positive statement of truth that will help you grow in that direction, like a pole lashed to a tree to help it grow straight. Don’t speak to your perceived lack or the incompleteness, speak to your inevitable wholeness, to what is real and true in the moment and what is leading you to the next thing layer of wholeness. I heard Judith Lasater once say, “What is worrying but praying for what you don’t want.” Pray for what you do want.

Here’s are two examples for a positive mantras that speak to the power of the moment:

“I’m currently on my road to _____________,”

“Inside, I already have everything I need for____________.”

Both of these examples are realistic, positive, and happening in the moment. Both reflect what my therapist has been telling me for years, “Reach for the stars and keep your feet planted on the ground.” Both are mantras that communicate to the Universe what we want and positions it to help us manifest those things.

Awareness therefore brings us happiness by helping us realize that despite being perfect beings living in a perfect moment, we are nonetheless hardwired to grow. It helps us to know when we need to move on, it gives us the clarity to know what we are looking for, and it does so grounded in the positive reality of what is.

David Whyte is a rockstar in my world. Check out what he says about growing into what we feel we are worthy of in this world.

The True Love

The True Love

There is a faith in loving fiercely
the one who is rightfully yours,
especially if you have
waited years and especially
if part of you never believed
you could deserve this
loved and beckoning hand
held out to you this way.

I am thinking of faith now
and the testaments of loneliness
and what we feel we are
worthy of in this world.

Years ago in the Hebrides,
I remember an old man
who walked every morning
on the grey stones
to the shore of baying seals,
who would press his hat
to his chest in the blustering
salt wind and say his prayer
to the turbulent Jesus
hidden in the water,

and I think of the story
of the storm and everyone
waking and seeing
the distant
yet familiar figure
far across the water
calling to them

and how we are all
preparing for that
abrupt waking,
and that calling,
and that moment
we have to say yes,
except it will
not come so grandly
so Biblically
but more subtly
and intimately in the face
of the one you know
you have to love

so that when
we finally step out of the boat
toward them, we find
everything holds
us, and everything confirms
our courage, and if you wanted
to drown you could,
but you don't
because finally
after all this struggle
and all these years
you simply don't want to
any more
you've simply had enough
of drowning
and you want to live and you
want to love and you will
walk across any territory
and any darkness
however fluid and however
dangerous to take the
one hand you know
belongs in yours.

~David Whyte


I love this because your True Love could be your partner/spouse, kids, job, beliefs, or anything.

What is YOUR True Love?

Secret No. 3: What We Need is Here

Not only must we be clear with what we want, but we gotta learn to recognize it when it comes. I think that between knowing what you want and recognizing it when it’s come, the later is the more difficult and will lead us more quickly to enduring happiness. We cant get so driven to see over the next horizon that we fail to recognize that what we wanted all along is actually lying at our feet. It’s the story of the hero’s journey.

Yoga Nidra

Presence opens our eyes to see what is here and what is real. It teaches us that now is a perfect moment, despite whatever’s happening, and that there will never be a better moment than now. Presence shows you that what you want is here. What you want is not the thing over the next horizon, what you want is being here. Being here is being home. Check out what

I love poets because they have to be so present in order to articulate the moment that’s happening right before them. Check out this showstopper by Wendell Berry:

What We Need Is Here

Geese appear high over us,

pass, and the sky closes. Abandon,

as in love or sleep, holds

them to their way, clear

in the ancient faith: what we need

is here. And we pray, not

for new earth or heaven, but to be

quiet in heart, and in eye,

clear. What we need is here.


~Wendell Berry

Yoga Nidra


I invented a magic mantra for happiness that helps me to see that what I need is here. It helps me to realize that this moment is as perfect as any other can be. That mantra is, “This is EXACTLY what I want to be doing in this moment.” I repeat this phrase even and especially if it feels like what I’m doing in this moment is pretty mundane or average because each time I do, it opens my eyes to the perfection of the moment. The perfect moment is defined by what’s happening but rather how I’m choosing to pay attention. Repeating this mantra instantly locks me into presence and takes me out of perpetual search mode. It helps me to lift my head, open my eyes and all the rest of my senses. As I’m writing this, a nice glass of Bordeaux next to me—fruity and bold—and some dark chocolate with sea salt, I feel myself swinging in the flow of this writing, the keys popping rhythmically under my fingers, and I acknowledge that, THIS is EXACTLY what I want to be doing IN. THIS. MOMENT. This is what I want. I can’t tell you how immensely satisfying it is to acknowledge that. This phrase helps to realize that I’m not waiting for the perfect moment, I’m watching it unfold before me.

And as I clarify what I want with presence, I realize that if I’m on my road to higher growth and I’m actively doing what it takes to move me along my path, then this is the only place I can be and therefore exactly where I want to be. So, yeah here is where I need to be and is the essential ground leading me to my next step forward on my path for growth and discovery. This is the harder lesson.

The last poem I want to share, a poem that has become a beloved friend to me, one which express this vital truth of presence, written by one of my heros—the woman, the wonder, the legend, drum roll please — Mary Oliver!

Mindful


Everyday

I see or hear

something

that more or less

kills me

with delight,

that leaves me

like a needle

in the haystack

Yoga Nidra

of light.

It was what I was born for —

to look, to listen,

to lose myself

inside this soft world —

to instruct myself

over and over

in joy,

and acclamation.

Nor am I talking

about the exceptional,

the fearful, the dreadful,

the very extravagant —

but of the ordinary,

the common, the very drab,

the daily presentations.

Oh, good scholar,

I say to myself,

how can you help

but grow wise

with such teachings

as these —

the untrimmable light

of the world,

the ocean’s shine,

the prayers that are made

out of grass?

~Mary Oliver


I love this poem because it points to presence as the key to happiness, to satisfaction. And that without presence, we will never realize it when what we are searching for has arrived at our feet.

It’s my prayer that you find yourself in the Awareness that you are perfect just the way you are. May you have astounding clarity about what you want in life. And may you find yourself reading this and repeating the magic mantra for happiness, “This is exactly what I want to be doing in this moment.”

Thank you for sharing this moment with me.

Going deeper:

  • Remember that you’re perfect the way you are

  • Put in your order for your cosmic taco, make a detailed list of what you want your life to be

  • Regularly practice the magic mantra for happiness, “This is exactly what I want to be doing in this moment,” no matter what you’re doing in that moment.

Please share this with someone. Comment below about what you feel are YOUR secrets to happiness.


Guided Meditations for Sleep

Tuition for Life Lessons: A Mediation on Resentment

Search Other Posts

Several years ago, while I was still in college and before I started on my yoga career, I worked in a little loan company processing loans. The man who owned this company (we'll call him "Jeff," mostly because that was his name) taught me several valuable things, many about people and others about myself. While some of the lessons he taught me were very costly both in money and in hurt, it was all great tuition for some essential life lessons.

One of the valuable things Jeff taught me, something I'll remember for the rest of my life, was that even more important than processing people's loans, my real job was connecting to the people I served through the loan business. He taught me that It doesn't matter if you're a doctor, teacher, or loan processor, you're real job is to connect to people. Your 9–5 is just the particular lens through which you're called to connect to others.

He also taught me how to focus under pressure and how to organize my tasks around priority. He taught me things about working with people that I've used everyday since I worked there. He showed me parts of myself waiting to come out.

But this article is about what he taught me about forgiveness. 

Everybody has their Kryptonite. Despite Jeff's shining attributes, he wasn't a very good business person. I grew very concerned the day that my paycheck bounced. When I approached him with this dilemma, he asserted that even though the company was in a little slump, everything would soon be ironed out.

It never was.

I liked Jeff and wanted to hang in there for him until he got things figured out. But eventually, I could see the writing on the wall and after a few months of not getting paid, I finally left. When I walked away, he owed me these few months of back pay. What he owed me was a lot of money for a starving student, not to mention that all this happened coincided with Christmas and the tuition deadline for next semester. 

Even though I was the one who offered to stay, I really thought that Jeff would come through and was really hurt when he didn't. I felt really betrayed. Jeff stopped returning my calls. My feeling of hurt turned into betrayal, turned into a bitterness, turned into obsession. I just couldn't let it go. For a while it was all I could think about.

NYC Yoga

I wanted some recourse so I called the Labor Commission and filed a complaint, adding to the other employees at the failed loan office.The process was fraught with bureaucracy and dead ends—unfruitful and painfully slow. Eventually, the courts began to subpoena Jeff to arrive in court. I soon realized that I could easily gain my money back if I were only paid five cents every time I heard the Labor Commission say the phrase, "Your file is under review and we'll notify you once we know anything different."

This empty search continued for over two . . . (I pause for effect) YEARS. Each new attempt to resurrect my file brought me more pain and frustration.

Then one night I had a dream. I dreamed that I met Jeff. I saw him not as the evil person I'd made him out to be but as just a simple dude with a five-o'clock shadow (that's the way he always looked, even at 8 am). In my dream, as soon as I saw him, I suddenly got tired of holding this grudge. I forgave him of the whole thing. Completely. In my dream, Jeff didn't seemed very thankful or changed by that fact, nor did he seem really to even notice, but that didn't matter because I had changed. Instead of angry and dark, I was light and free. So, I woke up that next morning let it go. I let it all go. I was astounded how easily it was to forget about after that moment.

It took me several years to understand that even though Jeff had done me wrong, he still taught me some very valuable things. I began to think that my lost wages as a tuition paid for some very valuable lessons. Unbeknownst to me, my lessons weren't over yet.

One day, more than a decade later, I heard something on the radio that reminded me of Jeff. I hadn't even thought about Jeff since I'd had that dream about a decade previous. By this time in my life, I lived in a completely different town more than 50 miles away and had given up the world of mortgage lending for yoga teaching. I don't even remember what it was on the radio but whatever it was reminded me about all the great things that Jeff had taught me. I felt not only healed from all the resentment and pain but like I'd even grown from the experience I'd had at the failing mortgage office. Proud, I said to myself, "If I ever meet Jeff again, I promise that I will vocally forgive him and thank him for what he has taught me."

Something else I've learned is that when you call out to Destiny, prepare for an all-out a bare-knuckle brawl. She'll come and she'll test you just like you asked her to. She'll give you what you wanted but expect a little more blood—your blood.

Beehive Tea Rom, the cafe where I saw Jeff

Beehive Tea Rom, the cafe where I saw Jeff

So, almost exactly an hour later after calling out to the Universe that I'd forgive Jeff if I ever saw him, I was nursing a cup of Raspberry Mint tea in a cafe when over my shoulder I heard a disturbingly familiar voice. I didn't have to turn my head to know that it was Jeff and despite the warm tea, my insides turned to ice. 

I sat there listening to his voice as I burst into a cold sweat. And despite the fact that I'd just told Destiny that I'd forgive Jeff if I ever ran into him, now that it came to it, I wasn't so sure. I hadn't seen him in a decade. There was bad blood between us. I'd even subpoenaed him in court. Would he even remember me? Would he want to hit me?

As I debated within myself, he started to get up to leave. If I was going to act, it had to be now. I took a deep breath, stood up, and stepped toward him. "Hey, Jeff. I don't know if you remember me but I used to work for you at the mortgage company." He paused for a moment with a stunned look in his eyes. He took a step back probably wondering if I wanted to hit him. I explained to him quite frankly how he had hurt me then just as mater-of-factly said, "But you know what? I forgive you." I then explained to him all the things that I learned from him and that if I ever ran into him, I'd thank him for those valuable life lessons.

NYC Yoga

He just stood there stunned. He made no apologies, no explanation. He simply told me that I made his day. I made mine, too.

And no, he didn't write me out a check for the back pay.

That day, I realized that the money I'd lost was a relatively inexpensive tuition for the life lessons I'd learned. Some of the biggest lessons I learned through that experience were that holding a grudge only hurts me and forgiveness heals that hurt. That and to watch out when you call out to Density.

Our yoga and meditation practice is one way of creating intention and therefore dancing with Destiny. It's a way of producing an Awareness to see that even the muddy waters of our bitterness and pain can lead us to see the lotus of our own love, the nature of our True Being. Ultimately, we'll find that our blossoming love rests in our ability to be flexible and teachable to the lessons that beset us each day.

 

Would you mind sharing this?


NYC Yoga

 

Pratyahara: Meditation and Breathwork for a Deep Inner-Journey

Search Other Posts

I want to talk about Pratyahara and offer a helpful breathing practice to accompany it. First I feel I need to give it a little context.

Yoga 101

Yoga is old. One of the earliest mentions of yoga comes from the Rig Veda, one of the oldest vedic texts dating somewhere around 1700–1100 BC. So, OLD.

Patanjali was a yoga scholar (some say a school of thought—doesn’t matter) around 200–500 CE who wrote a generalized guide to yoga called The Yoga Sutras. Sutra is a Saskrit word meaning suture or stitch. The Yoga Sutras are therefore 196 verses “stitched” together in order to create a larger patchwork of what yoga’s main goal is and how to practice it.

In the Yoga Sutras, Patanjali starts by defining yoga as the ability to calm the mind into stillness to arrive at a state of Oneness with all things. He outlines 8 limbs of yoga or ways to practice arriving at this Oneness. These 8 limbs are presented from gross to subtle ways to practice yoga.

The 8 Limbs of Yoga

Online Yoga Nidra Teacher Training

Become a qualified Yoga Nidra Teacher!

The first limb is the Yamas or outward observances, the way we treat the world. If we’re assholes to everyone around us, we’re missing the essential point that somehow I’m everything and only hurting myself.

Second is Niyamas, or inner observances, the way I treat my inner comportment, my cleanliness, contentment, and ability for self-discovery through work and submission.

Third comes yoga Asanas, or the poses, how literally applying this knowledge to the body, mind, and spirit of my personal being and attempting to discover the unification of all of these. This is what most of us refer to when we think of yoga. That’s fine—you don’t have to start practicing at the beginning—whatever gets you onto the path.

Fourth, Pranayama refers to how this work affects one’s energy through breathwork and other energy manipulation through the chakras, or primary energy stations located along our spine.

Fifth, and this is what I want to talk about most today, come Pratyahara or gaining control over external influences and learning to withdraw from our senses as the entrance into the inner-being.

Photo by  Alex Adams

Photo by Alex Adams

Sixth is Dharana, or fixed concentration on one thing.

Seventh, Dhyana, deeper concentration where you begin to lose your sense of individuality and the object you’re observing start to merge.

Lastly the eights limb is Samadhi, or the state of Oneness.

So now you’ve got probably more information than you need about yoga philosophy and ancient texts, what does this Pratyahara business have to do with me?

If you’ve ever tried meditating, you’ve likely tried at least a few ways of meditating and discovered one or two ways that really help you to go deep into your meditation, where something begins to happen and we start to get that meditation hit that everyone is talking about. In part, this ability to go deeper into ourselves starts with Pratyahara.

The senses are a wonderful tools of cultivating presence. Paying attention to our senses help us wrangle in our wild and wandering mind to a state that is here and now. We’ve used our senses perhaps with the “There Is” Practice or similar practices. However, getting stuck into this mode of paying attention to what is outside maintains external attention and might prevent a deeper inner-journey. So, learning to move beyond our senses inward to a state of raw here-and-now-ness may deepen your meditation practice.

Your senses are always firing and constantly giving the brain information. In fact, there’s so much information happening all the time, that our brains have to learn to filter and select what is essential and what it can turn off. Pratyahara experiments with learning to turn ALL the senses off to find a state of deeper inner-awareness on our pathway to discover that the answers are within instead of outside of us.

To to practice Pratyahara start by listening to your senses and then go inward beyond them.


Breathing Practice to Complement Pratyahara

Here’s a breathing practice followed by a meditation that can help you with just this

Brahmari: Bumble Bee Breath

Brahmari breath is kinda weird so bear with me. What you do is sit, close your eyes, and place your hands on your face with your index fingers over your eyebrows, your middle fingers covering your eyes, fourth fingers just below your nostrils, and little fingers under your lips. Your fourth and fifth fingers therefore create a cradle around your mouth. Your thumbs gently plug your ears. This closes all the exits, except your nostrils. Now, you release your pinkies to take in a big breath through your mouth, replace your pinkies and close your mouth and let out a long hum until you have no more breath. When you’re empty, breathe in again and do another round. Continue for several rounds. Have fun with this: try high pitches, low pitches, make up little tunes— whatever. Ideally, you’ll drown out all other senses except the sound of your own humming in your head.

You may also choose to omit the crazy hands-to-face business and use earplugs and an eye mask—less adventurous but probably just as effective.

This practice will confirm to your neighbors peeping through the windows that yes, you finally have gone nuts and that they should probably look for another neighborhood. Better just to have some private space to do this.

After several minutes of this, keep your eyes closed and choose a meditation that cultivates a strong internal focus, something like mantra meditation or mindfulness meditation.

I might suggest using the Insight Timer and setting your timer for 20 minutes using an interval bell to ding after 5 minutes. Do the Brahmari breath for 5 minutes and after the interval bell dings, try a mantra or mindfulness meditation for the remaining 15 minutes.

This will be a great 20 minute practice to really cultivate inner-focus.

If you’re curious, give this a shot and let me know how it goes.

Kauai Yoga

Mantra Meditation Made Simple

Search Other Posts

Photo by Scott Moore Copyright © 2019 Scott Moore Yoga LLC

Photo by Scott Moore Copyright © 2019 Scott Moore Yoga LLC

Today, I want to talk briefly about Mantra meditation. Mantra is a Sanskrit word which comes from the words Manis, meaning mind, and Tra, which is the beginning of the word to transcend. So, literally through your mind, you may transcend into deeper layers of knowing.

A mantra is simply repeating a word or phrase over and over again.

The idea is to loose yourself in the repetition of the words. I've done a lot of mantra practice and have found it very powerful. There is something magical that happens when you engage your soul in this way. Meditation is about focus. It's powerful to focusing on one word or phrase.

We all know words have power:

"In the beginning was the word."
The Bible John 1:1

"The pen is mightier than the sword."
Edward Bulwer-Lytton

"Words are flowing out like endless rain into a paper cup."
The Beatles

There are thousands of mantras. Some mantras are chanted in Sanskrit, other Tibetan, others Latin, or whatever language you normally speak.

I want to share two of my favorite mantras.

The first evokes the Hindu god Ganesh. He's the remover of obstacles, the Lord of auspicious beginnings, and is the love-child of consciousness and form.

Om Gam Ganapataye Namaha.
This loosely translates into, "“Yo! Ganesh. I honor you and invite your power into my life."

Online Yoga Nidra Teacher Training

Become a qualified Yoga Nidra Teacher

The next mantra I want to share with you is the Gayatri Mantra. It's one of the most popular and oldest mantras in the world.

oṃ bhūr bhuvaḥ svaḥ
tatsaviturvareṇyaṃ
bhargo devasyadhīmahi
dhiyo yo naḥ prachodayāt

My favorite translation of this mantra is:
Everything on the earth and the sky and in between 
is arising from one effulgent source.
If my thoughts, words, and deeds reflected a complete understanding of this unity,
I would be the peace I'm seeking in this moment.

meditation mala beads

Give it a try!

Choose one of these mantras, or one of your own. It could be a simple phrase or even one word. Set your timer on Insight for 15 minutes and repeat these words over and over again, out loud, for the entire time. 

If you are familiar with mala beads or prayer beads, you can hold your beads and every time you complete the chant, move your fingers to the next bead. Give it a try.

PS

Here’s a great article about using mala beads

Online Yoga Nidra Meditation Training: The Magic of Maya Working Through Illusion

Photo by David Newkirk

Photo by David Newkirk

Search Other Posts

We're well into the new year and I hope the sun is smiling on you, even if you live in a place where the sun doesn't raise the temp above freezing.

This year has been already so rich for me and every day I practice staying present to everything that arises, in part thanks to my 31-Day Meditation Challenge.

One thing I've learned is that meditation doesn't prevent things like emotions such as fear or anxiety from arising in me, but trains me to be cool with what does arise. It teaches me to welcome whatever comes my way, recognize it for what it is—no more no less. Ultimately it trains me to be merely the witness of that thing. Then, from that place of observation, I may choose to respond to the information rather than react. Strange how emotions like fear and anxiety seem to come around less and less when I stop resisting them and let them be what they are, mere bits of information.

I'm still human, though, and once in a while I might still lose my $#1€, but the more I meditate, the less it happens.

So today, I want to share two things with you that are related to this idea of learning to observe emotions. I think you'll love them: My Yoga Nidra series coming up, and a fun story I wrote called Lessons in Fear…

First, I want to tell you how excited I am about my 6-week virtual Yoga Nidra series starting Jan. 20th called, The Magic of Maya: Working Through Illusion.

Yoga Nidra is a relaxing and profound guided meditation aimed to help you experience your True Nature. The most essential premise of Yoga Nidra is that your True Nature is whole and perfect, a being of limitless power, boundless equanimity, with a cosmic perspective that has no need for worry. Anything in contrast to that is an illusion. But rather than trying to transcend illusion, what if you could actually use it to discover and experience your True Self?

One of the questions we'll explore in this course is, "What if emotions aren't 'real,' but just an illusion of reality and how do we actually use these illusions to uncover what is true and experience our True Self?"

This understanding is one of the things that Yoga Nidra has taught me and countless other people and what I want to offer to you through this this Yoga Nidra series.

This series will be 6 sessions, each around 75 min. During each session, I'll lead you through a verrrry relaxing Yoga Nidra practice (guided meditation), offer an engaging and thought-provoking teaching, and open the conversation to all for comments and questions.

I'll be recording each session and will be offering the recording and a transcript of it for review, or in case you have to miss a session you can watch or read it later.

One of the best features of this series is that you'll be in the comfort of your own home but joined virtually with me and other students all over the world.

In addition to access to the live classes you’ll also receive a Yoga Nidra digital library which includes:

Online Yoga Nidra Teacher Training

Become a qualified Yoga Nidra Teacher

  • Audio/Video recording of each of the sessions

  • A transcript of each of the sessions

  • Access to dozens of other Yoga Nidra recordings

  • Helpful tips and links to videos, recordings, books, and articles to expand your Yoga Nidra education

  • Clarinet Lullaby, a high-quality audio recording of me playing the clarinet set to ocean waves and a background drone for the purpose of deep relaxation and meditation.

You'll end the each session and the entire series with a deeper experience and understanding of the profound nature of your Self. Plus you'll have lifetime access to all the practices and materials.

In addition, Yoga Nidra also helps with:

  • Reduction or elimination of stress

  • Profound relaxation

  • A deeper, richer, and more present life

  • Spiritual growth and understanding

  • Greater presence in relationships, work, and the community

  • Greater mental clarity

  • Clear sense of purpose

  • Better sleep


It's like napping your way to enlightenment!

One of the things I love about Yoga Nidra is that ANYONE can do it.

Registration is now open! I can't wait for this to start. I'd love for you to join me. This really is a must-attend series that you can do from the comfort of your own home.

Meditation Is Good for Your Health!

Search Other Posts

Meditation

I know, I know. “Who has time for meditation? It takes time, and when I’m busy all I think about when I try to meditate is all the stuff I have to do, making me stress out even worse. What’s the point?”

But when we look at the data, who has time NOT to meditate? Studies show that regular meditators are more calm, less stressed, and when groups meditate the crime rates go down. Meditators are more productive, more creative, learn faster, and are generally more content with their life than those who don’t. People who meditate in a group are more likely to stick with it and have a higher sense of purpose and satisfaction than those who meditate alone.

Regular meditation has even been shown to dramatically improve physical health. Scientific studies have shown that coronary disease, congestive heart failure, diabetes, and high blood pressure have lessened or otherwise depleted with the help of meditation. Get this: health insurance stats show that people who meditate regularly have a reduced likelihood of being hospitalized for coronary disease by 87 percent, and the possibility of getting cancer by 55 percent. And people who meditate are psychologically 12–15 years younger. That’s nuts! (read the full article here)

If prayer is a form of meditation, Martin Luther, the historic religious reformer, certainly went against the grain when he asserted, “I have so much I need to do today, I need to pray for an extra hour.”

photo: https://www.danspapers.com/2018/12/paul-mccartney-ends-2018-tour-dates-video/

photo: https://www.danspapers.com/2018/12/paul-mccartney-ends-2018-tour-dates-video/

meditation

Paul McCartney has crooned some immutable truths but never has he said it better than when he shared, “In moments of madness, meditation has helped me find moments of serenity—and I would like to think that it would help provide young people a quiet haven in a not-so-quiet world.” Drop the mic.

So maybe you’re saying, “Ok, ok, I know regular meditation would help me but I need some basic instruction on what to do . . . and a little encouragement to get going.”

That’s where I come in.

There’s no time like the beginning of the year to start something new. That’s why I’m hosting my 31-Day Meditation Challenge starting TOMORROW. I’ll lead you through how to transform your life with a regular meditation practice. The challenge is to meditate every day for 31 days using whatever style of meditation you like for 15 minutes a day. That’s it!

One of the thrilling things about this challenge is that you’ll be doing this with a large group of people from all over the world. This will help increase your accountability and fun. You’ll be able to connect to each other for support and encouragement on our forum. We want you to be a part of our meditation community!

Not only will I and our community be helping you every step of the way, but if you call your mom and your best friends and let them know that you’re going to do the 31-Day Meditation Challenge and ask to be accountable to them, you’ll stick with it. Hell, invite them along and build a meditation posse, your sit crew. I know that whenever I want to make some positive changes in my life—I want to eat more healthy, get more fit, save money—if I am accountable to other people I stick with the program. If I’ve promised my wife that I’m not eating sugar, I’ll walk by that incredible bakery that sells the best pain au chocolat and not even give it a second look. So tell your nearest and dearest that you’re doing this and invite them along.

I’ll also be helping you by providing regular instruction, support, encouragement. I’ll give you some transformational and relaxing guided meditations to use if you want. Plus, I’ll lead you through a powerful visualization of 2019 that you can revisit regularly to blast yourself into an unstoppable year through the power of your own awesomeness.

The 31-Day Meditation challenge only costs $31 and as an incentive, if you complete all 31 days of meditating for 15 minutes a day, you can opt to get your tuition back. This is easy and fun and you’ll see some beautiful and transformational changes occur in your life.

Do this with me. Invite your friends to join us and together let’s have an incredible 2019!

 
Source: meditationisgoodforyourhealth