A Little Love, A Little Kindness Go A Long Way July 22, 2010
Posted by ajoyfulpractice in Books, Changing Perspectives, Fitness, Health, Meditation, Minneapolis, Minnesota, Music, Philosophy, Science, Twin Cities, Uncategorized, Yoga.Tags: Meditate with a little help from Shakespeare.
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“Two households, both alike in dignity” – Romeo and Juliet, opening line by William Shakespeare
A statement Kim Jeblick made at a recent Dharma Yoga workshop really stuck with me: the first words in a Sanskrit text are the most important; everything else comes from those first words.
It seems to me that the same can be said about a Shakespearean text. Take for example, Romeo and Juliet: a tragedy which starts off by reinforcing the fact that these two groups of people are exactly the same. Sure, we eventually learn one family has a daughter, one a son; but, each family clearly loves their own child wholeheartedly and wishes them the very best. At the beginning of the play, the lovers feel safe, secure, happy, peaceful, and healthy enough to be curious. They see in each other a mirror, a soul mate, someone who comes from the same place and wants the same things out of life. Of course, the tragedy is that the families don’t see the same thing. The families forget the opening line; they get hooked and start focusing on their differences rather than on their similarities.
In our own lives, we are simultaneously the lovers and their families. We are surrounded by our own image, mirrored in the visages of others. When we recognize the best part of ourselves in another, we become curious, try to get to know them, and we wish them the best of everything. A lot of times, however, we focus on the differences – and, just like in the play, conflict arises.
Here’s a question to consider: Does conflict always result in tragedy?
Shakespeare would say no, and wrote the comedies to prove it. Some of the people who had the privilege of seeing Romeo and Juliet: Choose Your Own Ending! at the Capital Fringe Festival this month would also say no.
What about in your own life: How often are your personal conflicts resolved amicably and without hard feelings? Keep in mind, every real life tragedy does not automatically end in bloodshed. In fact, the biggest tragedies we experience on a regular basis are (1) not recognizing ourselves in others (i.e., not recognizing someone worthy of our love) and (2) not wishing the very best to someone we love just because we don’t agree with something they’ve said or done. Historically, Metta Meditation can be seen as a prescription for conflict resolution.
LOKAH – World(s); habitat(s); planets; universe; plane of existence; people; all living beings
SAMASTA – All inclusive; all kinds of (root word: “sama” = same)
SUKHINO – Happy; very happy (root word: “sukha” = happiness, delight, joy, pleasure, comfort)
BHAVANTU – Let them become; they will have to; may there be
Mettā (Pāli; Devanagari: मेत्ता) or Maitrī (Sanskrit) meditation is a way to offer loving-kindness, friendship, benevolence. Most people are familiar with seated or walking meditations, traditional to Buddhist traditions. Some Buddhist traditions also do a written meditation. In yoga, meditations are done seated, walking, lying in Savasana, and even during asana. In fact, when practicing 108 Sun Salutations for the equinoxes and solstices, each round can be dedicated in the same way each round of the mettā meditation (described in link below).
Traditionally, the physical practice of yoga (Hatha Yoga), in any form, is a way to prepare the body-mind-spirit for deep meditation. As mentioned above, the physical practice can also BE the meditation. My personal practice has always been a moving meditation so I try to bring that same experience to the classes I teach. Sometimes we add a mantra to the breath (In this case: Inhale Loving; Exhale Kindness). Often I encourage people to view various parts of their body as an extension of their breath, their heart, and sometimes their love. Over the past few weeks I’ve even invited people to visual their love shooting out of their fingers and heels, kind of like in a comic book. It may sound silly, but sometimes we forget arms are meant for hugging. And, everything we do can be an expression of love – especially if we make that our intention.
PRACTICING Mettā (Pāli; Devanagari: मेत्ता) or Maitrī (Sanskrit) Meditation:
Before you begin, familiarize yourself with the meditation breakdown. (NOTE: The Yale School of Medicine website had one of the best breakdowns I’ve seen. That link is now busted; however, the meditation breakdown can be found at this mindfulword.org site.) Review it and the visualization guide below. Once you understand the dedications, give yourself permission to really work on them one at a time. It’s important to notice how you feel (emotionally, mentally, and physically) at each stage. Also, notice how those sensations change as you progress. Regardless of the form you decide to use for your meditation, get comfortable and remember this is a practice.
(BIG TIP: Set an alarm clock so you don’t get distracted thinking about time.)
- Get comfortable. Begin by focusing on your breath. Don’t try to control it. Just notice the interaction between your breath and your body. Allow your breath to naturally deepen itself, and to naturally bring you into the present moment. Relax.
- Visualize yourself holding a baby. This baby can be a human child, a puppy, a kitten, a duckling. The type of baby doesn’t matter so long as you you find it adorable. Feel the baby’s warmth and the way it snuggles into you. Notice it’s peaceful expression. Now, focus on the baby’s breath. Notice it is deep and steady. See if you can match the baby’s breath, so that your breath becomes deep and steady. Feel the exchange of breath you are sharing with the baby: You each inhale love from one the other; you each exhale kindness to the other. Notice how you feel. Notice how your brow and shoulders soften; how your breath deepens.
- Begin to recite the meditation for yourself (out loud or silently). Breath at least one round of breath (deep breath in; deep breath out) between each line. Notice how you react to each offering/blessing/idea. Repeat as needed. If you feel resistance (e.g., distraction, the urge to fidget or scratch an itch), bring your awareness back to your breath and/or practice the 4 R’s (Recognize, Refrain, Relax, Resolve – more on these later) before proceeding.
- Visualize how you would feel and appear when you are safe and secure; peaceful and happy; healthy and strong; at ease, etc.
- Visualize the person(s) associated with the next round of dedications. Imagine how it would feel to give them a hug and have them hug you back. Steady your breath and feel the exchange of breath (Inhale Love; Exhale Kindness). Begin to recite the meditation accordingly (inserting gender; repeating as desired; and noticing your reaction).
- Visualize how the other person(s) feel and appear when safe and secure; peaceful and happy; healthy and strong; at ease, etc.
- Repeat steps 6 & 7 for the remaining rounds. When you get to the round for the “difficult person” consider referring to them as Shiva Rea does: as “precious jewels.” This is a great way to remind yourself that the person who pushes your buttons is valuable. You might even want to use their name. Also, leave space in your visualization for the precious jewel(s) to be shocked by your hug and, maybe, to take a while before hugging you back.
- After the final round, chant “Lokah Samasta Sukhino Bhavantu: May all beings everywhere be happy and be free. May my thoughts words and deeds somehow contribute to that happiness and that freedom. Om Shanti Shanti Shanti Om**”
This can be an intense practice. Save time to sit quietly or lie down before moving on with the remainder of your day or night.
May you be happy and free! May this somehow contribute to your happiness and your freedom! Peace, peace, peace (to you and to everyone you encounter)!
###
Note on translations: Since I am not a Sanskrit scholar, I usually cross reference several sources when I’m looking up Sanskrit translations. I recently came across vedabase.net, which cross references words with their various meanings, as they appear in ancient text (which, of course reminds me of the OED). Naturally, given my lit degree, I am predisposed to consider this a pretty useful resource. (Root word translations from Light on Yoga by B. K. S. Iyengar) (** “Om” brings supreme awareness/consciousness. “Shanti” means peace. When chanted the last “Shanti” can be extended which essential means, “Peace, because I said so/it!”)
A Lesson In Svadhyaya Dedicated to Sri K. Pattabhi Jois May 30, 2009
Posted by ajoyfulpractice in Books, Changing Perspectives, Fitness, Health, Meditation, Minneapolis, Minnesota, Music, Philosophy, Science, Texas, Twin Cities, Yoga.add a comment
Last Friday I started leading a week’s worth of tribute classes dedicated to Sri K. Pattabhi Jois – the founder of Ashtanga Yoga – who died May 18, 2009.
I am not an Ashtanga instructor, nor a regular practitioner of Ashtanga; however, Sri Pattabhi Jois is part of my “yoga family tree” (coming soon) and the style of vinyasa he taught predates the style I teach. What he taught – and how he taught – informs not only what I practice, but also what I teach and how I teach it. In fact, his influence on me and my practice is very similar to the genetic influence that my great grandfathers had on me and my body. So, the tribute classes I taught over this last week highlighted the heritage of Hatha Yoga and the major lesson I’ve learned because of Ashtanga Yoga.
My Yoga Family Tree
The umbrella of Hatha Yoga, the physical practice of asana (posture) and pranayama (breath control), covers a lot of seemingly different styles. However, each style is rooted in an oral tradition dating back to the Vedic Period (circa 4000 – 1000 BCE). While most of the names of those early yogis are lost to us, like the many of the names of our earliest biological relatives, the way the early students practiced was transcribed by Patanjali between 200 BCE and 200 AD. Patanjali called his work Yoga Sutras, literally “Union Threads” – a title which calls to my mind the threads of DNA polymers described by a team of researchers in the 1950’s (most notably James Watson, Francis Crick, Rosalind Franklin, and Maurice Wilkins). During the 15th and 16th Centuries, Yogi Swatmarama began to further define and outline the physical practice of asana and pranayama in The Hatha Yoga Pradipika (“Sun-Moon Union Illuminated”).
Yoga could have easily remained in India were it not for Swami Vivekananda and Sri T. Krishnamacharya. Vivekananda was a dynamic and engaging speaker who introduced the sciences of Yoga and Vedanta to the World Parliament of Religions during the 1893 Chicago World Fair. He then proceeded to tour the world giving lectures and demonstrations. A lot of teachers and students practiced over the next 31 years, but 1924 is notable because it marks an official beginning for the teaching career of Krishnamacharya. Considered the Father of Modern Yoga, Krishnamacharya emphasized the concept of teaching according to each individuals needs and abilities. He was directly responsible for a resurgence of yoga’s popularity in India and his students carried the seeds of yoga into the modern world.
If we consider Krishnamacharya the top of the trunk, then his students mark the beginnings of ever expanding branches. These students include: Sri Pattabhois Jois; B. K. S. Iyengar; Indra Devi (the first woman, and non-Indian, pupil); Srivatsa Ramaswami; and Krishnamacharya’s sons, most notably T. K. V. Desikachar. While there are some exceptions (such as people practicing Bikram Choudhury’s hot yoga, which links back to the “yoga family tree” trunk through Paramahansa Yogananda, author of Autobiography of a Yogi) most people practicing Hatha Yoga inherited their practice from Krishnamacharya and his students.
My “Ashtanga Lesson”
The history and lineage of Hatha Yoga continues to be extended, because within each of us is a teacher – and the lessons taught to us (by the teacher within us) are the most important ones we will ever learn. For this reason, I consider Svadhyaya (self study) the ultimate lesson of yoga, and the legacy of Sri Pattabois Jois.
It’s easy, especially when one is first starting out, to get caught up in the appearance of hierarchy in the Ashtanga system. There is, after all, a Primary series, an Intermediate series, and a series of Advance series (A – D). Such categorization implies, for some, a value system; as if one sequence of poses is superior to another sequence. However, if you pay attention to a room full of people practicing Ashtanga – or even one individual with a dedicated practice – you begin to see that the emphasis isn’t on what is being practiced so much as it is on how it is being practiced. In fact, a room full of people “doing it Mysore-style” may not be doing the same asana (pose) or even the same series. Instead, each individual works through that which challenges him or her, moving through at a pace designated by his or her breath and progressing when the mind-body is ready to learn more about itself.
I explained to my classes that if you didn’t know anything about the series designations, you might just think of any given sequence or pose as “the asana I am doing today.”
Which begs the question: Why am I doing this asana, this way, today?
A question which can only be answered honestly when you know yourself, your mind, your body, and your spirit. As David Swenson points out, “Advancement in your practice is not in the asanas. It’s in your awareness, and in the extent to which you can carry that awareness over into the rest of your life.”
At various points during these tribute classes I quoted Patanjali’s Yoga Sutras and Sri Pattabhi Jois:
Tapah svadhyaya….”With burning desire reflect upon and understand the Self.” – YS (II:1)
“If we practice the science of yoga, which is useful to the entire human community and which yields happiness both here and hereafter – if we practice it without fail, we will then attain physical, mental, and spiritual happiness, and our minds will flood toward the Self.” – Sri Pattabhi Jois
Both quotations reference “the Self” and reinforce the fact that in yoga “the Self” – note the capital S – indicates the individual (as mind-body-spirit) plus the individual’s community. We are all one. We are all connected. We are all related. Thus, when we study ourselves we not only become aware of our own individual mind-body-spirit connections, we also become aware of how we all fit together.
Since I haven’t started any group chanting in my newer classes I used one of the meditation moments to guide each class through their lineage, ending with the people in the room at that given time and then finally with each individual who, I told them, in turn exposes yoga to the people in their day-to-day lives.
If you have a moment, sit quietly, and visualize your family trees. Maybe you even “sit” in Vrksasana (“Tree Pose/Seat”) while you honor your teachers, and your teacher’s teachers (making sure to include yourself). Consider, in this moment, how all these teachers inform who you are, what you do, and how you do it – not just on the mat, but in your life.
~ Namaste ~
Vinyasa Class Notes
Key Asana Sequence(s): Vrksasana, *modified (“Tree”) to Uttanasana+Vrksasana legs (“Forward Fold” with “Tree” legs) and, later Vasisthasana+Vrksasana legs (“Side Plank” with “Tree” legs) to Parvritta Ardha Chandrasana (“Revolving Half Moon”) to Virabhadrasana III+Anjali Mudra (“Warrior Three” with “Offering Seal” a.k.a. Prayer Hands at Heart Center) rising up to Vrksasana (“Tree”)
(*NOTE: Since I teach non-Ashtanga classes, students were encouraged to begin the series with a Vrksasana modification, keeping the toes of the bent leg on the floor or on the shin. A key lesson in personal creativity comes in for people modifying Vasisthasana: You already have something that looks like “Tree” legs, now refine the look – and keep the modification!)
Song(s) That Had To Make The Cut: “Sister Moon” by the Sting and “Dogs” by Damien Rice
Song(s) Played Loud For Motivation: “The Foundation” by Thievery Corporation
Song(s) Related To Theme (if you think about it): “The Air Between Us” by Hammock and “Into the Infinite” by Calming Massage
Going With The Flow / Being In The Zone April 18, 2009
Posted by ajoyfulpractice in Changing Perspectives, Fitness, Food, Health, Meditation, Minneapolis, Minnesota, Music, Philosophy, Texas, Twin Cities, Uncategorized, Yoga.7 comments
Since I started teaching 4 new classes, I’ve been using the meaning of vinyasa (“to place in a special way;” “to flow”) as the theme of the week. It’s also been a handy reminder for myself as things change, or don’t go as planned. Naturally, some of the things I come up with as I explore a theme won’t fit into a 60 or 75-minute class – at least not if I’m going to guide the asanas and finish in 60 or 75 minutes. So, just for you, here are some thoughts on going with the flow and being in the zone.
(Take a deep breath. Breathing as you read can make this a guided meditation.)
Imagine two people – two people who seem very much the same and enjoy similar activities. Of course, they are individuals, and one of the things distinguishing them is the way everything seems to fall into place for one person, but not the other.
Both encounter a detour when they’re hungry: one discovers their new favorite restaurant; the other gets home too angry and hungry to cook. An appointment canceled at the last minute enables one person to catch up with an old friend, or meet a new one. The other person fumes, because someone was inconsiderate enough to stand them up; and the anger keeps anyone from getting close enough to talk.
The more one goes with the flow, the more they get in the zone, and the more things fall into place. The more the other fights the flow, the angrier and more frustrated he or she becomes. (Deep breath in. Deeper breath out.)
Maybe you know these people. Maybe you are one of these people. Either way, have you ever considered that the luck and good fortune, what some may call blessings, experienced by one person is more than randomness? Have you ever considered the possibility that the difference between these two people is simply a matter of perspective? What happens if you consider that everything, even the annoying stuff, happens in a special way? (Take a deep breath.) Consider what happens if being lucky or experiencing your blessings is simply a matter of going with the flow, instead of fighting it.
(Take the deepest breath you’ve taken all day. Sigh it out.)
Let’s alter the scenario slightly. Imagine the two people are athletes playing team sports. (I’m thinking football, basketball, or soccer – even team cycling. If you’re from the north, you may be thinking hockey.) Whether you are trying to score with the ball (or puck); trying to stop the person with the ball (or puck); or just trying to cross the finish line first, there are obstacles (read: other athletes) in your way. When an athlete is in the zone, he or she sees the obstacles – as well as the holes opening up as the play moves from one moment to the next. Treating life like the sweetest of running backs means you go with the flow, finding the holes and going through, even around, the obstacles; taking whatever detours are needed to reach the goal or the finish line.
It looks like magic. But, it’s just perspective.
Meanwhile, the athlete who fights the flow doesn’t go very far, is constantly frustrated and engaged in conflict. Just imagine what happens if you treat everything in life the way a lineman treats the other team. It’s not pretty. And, even when you win, it’s painful.
Don’t get me wrong. Everyone struggles with things that seem to block their path. Going with the flow won’t eliminate hardship and challenge from your life. There will still be places you’ll never go; things you’ll never do; people you’ll never meet; and (as my teacher Paul reminded me) people you’ll never see again. Just don’t spend too much time thinking about such things – unless you’re thinking about how you can change them. Most importantly: Don’t let such things keep you from living and loving your life.
Instead, think about the places, things, and people who enrich your life. Think about how you enrich the lives of others. (And don’t forget to breathe.)
Take a lesson from people who make life look easy. Remember, they still experience loss, heartache, heart break, debilitating disease, and failure. They’ve had bad days. But, they keep moving – and try to enjoy whatever comes their way.
On a playing field, on the mat, in your life: Everything is vinyasa. Everything is placed in a special way. We just have to remember, we haven’t seen life’s play book. We don’t know what’s coming. All we can do, is breathe into the possibility, go with the flow, get in the zone, and find the hole. Swoosh.
Vinyasa Class Notes
Key Asana Sequence: Twisting Lunge to Utthita Parsvakonasana (“Extended Side Angle”) to Reverse Triangle to Virabhadrasana II (“Warrior Two”) to Reverse Triangle.
Song(s) That Had To Make The Cut: “Static in the Flow” by the Devlins
Song(s) Played Loud For Motivation: “Fix You” by Coldplay
Song(s) Related To Theme (if you think about it): “Pink Moon” by Nick Drake and “Life in a Northern Town” by Dream Academy
(If you or a friend suffers from clinical depression, including postpartum, ask for help.)
TAKE A DEEP BREATH! April 3, 2009
Posted by ajoyfulpractice in Changing Perspectives, Fitness, Health, Minneapolis, Minnesota, Philosophy, Science, Twin Cities, Yoga.8 comments
Smile. You may not know it, but your life just changed.
Skeptical?
Take another deep breath. Now, deepen your expression.
Whether you are new to yoga, a dedicated practitioner, or just someone trying to sort out all of the hullabaloo (and not call it “yogart” in mixed company), a joyful practice can help you find things you didn’t know you needed – and explore gifts you didn’t know you had to offer.
Still skeptical? That’s cool. It doesn’t change the fact that somewhere between that first deep breath and this next one (Inhale….Exhale.) your brain chemistry changed!
And just think, you didn’t even have to step on a mat.
Namaste!
A Joyful Practice 