“According to Krishnamacharya, practice and knowledge must always go together. He used to say, practice without right knowledge of theory is blind. This is also because without right knowledge, one can mindfully do a wrong practice.”
– A. G. Mohan
A couple of my early yoga teachers (and my substitute Gaelic teacher) really got me thinking about what we’re “practicing” in any given moment. To break down several different encounters, let me just boil the ideas down to this: If you have anger issues and someone tells you to hit a pillow, you are practicing violence. You may argue that hitting the pillow is better than hitting a wall (which might result in damage to you and/or the wall) and that hitting a pillow or a wall is preferable to hitting a person. But, the bottom line is that you are still channeling your anger towards a violent, potentially harmful act. So, according to this premise, there is really nothing, in any given moment, that prevents you from accidentally or intentionally hitting someone – because you are preparing yourself for the moment.
In some ways, this is the whole idea behind self defense classes. You want to practice and integrate, integrate and practice, until your reaction to a dangerous situation is automatic and almost instinctual. Keep in mind, in self defense classes, you are taught defense: how to escape, evade, and defend yourself. The offense actions you are taught during a self defense class are related to awareness; because, ultimately, you are not practicing how to engage, pick a fight, and beat someone up – you are practicing and integrating how to stay safe: which is also what you’re practicing in yoga.
Yoga Sūtra 2.48: tato dvandvānabhighātāh
– “From that (perfected posture) comes lack of injury (or suffering) caused by the pairs of opposites.”
Vinyāsa is a Sanskrit word that means “to place in a special way.” It is a technique that has also become a style in yoga. But, one of the tricky things about practicing the style is that many people don’t understand the underlying theory or concept that is the technique. They think vinyāsa is what happens when they move from “high to low plank, Up’dog, Downward Facing Dog” – and that, is, in fact, one example of a vinyāsa. The reason why it is an example, however, is two-fold. First, you are linking your movement with your breath. Second, instead of moving randomly, you are moving in a way that mimics your body’s natural reaction to the breath: extending (and rising up) on the inhale, flexing (and getting closer to the earth) on the exhale.
Sometimes, like with the inclined series described above, it’s really easy to see the special way things are placed. In other examples, however, it can get a little trickier. What does “one breath, one motion” really mean? What do you do when you’re standing still, i.e., holding a pose? What do you do when some movements are big and some small? Where is my focus when different parts of my body are doing different things? What if it doesn’t make sense for my body to move like that? Can I take an extra breath?
Let’s start with the last two questions and work backwards. Yes, yes, take an extra breath if you need it, but be mindful of why you need it. Do you need an extra breath because you’re not actually breathing fully and deeply or is it because the move is too big? Bringing awareness to how you are breathing brings your awareness to the important parts of your practice. Once you focus on those important parts, you start mastering those parts. Part of that mastery is knowing when something is not an appropriate move or not an appropriate move for your body.
“Teach what is appropriate for an individual.”
– Sri T. Krishnamacharya
The physical practice of yoga (haţha yoga, regardless of style or tradition) is sometimes described as a practice of the spine and one of the foundations of vinyāsa is the idea that the spine naturally reacts to the breath in a very specific way (see above) unless something gets in the way. So, first and foremost, consider how each transition is reflected in the movement of the spine and hips. Next, consider how the movement is reflected in the movement of your big joints. Once you get an understanding of how the body moves, you bring more awareness to what is appropriate (in general and for you specifically).
Note: there are times, when you may find that a sequence moves around a joint you weren’t expecting. For instance, there are some lunging sequences where the front knee bends on the exhale and extends on the inhale – which brings focus to stretching the back of the front leg. Other times, the same sequence of poses is performed with the front knee bending on the inhale and flexing on the exhale – which brings more awareness to the spine and the hips. Keep in mind, the same parts are being affected, but in a slightly different way – and that way can make all the difference.
When you are matching the movement to the breath, with an awareness of how the body moves, then you start to mindfully and intentionally engage the muscles and the joints so that you are following the pace of the breath. This means that while an inhale from a forward fold to Mountain Pose will take the same amount of time as an inhale from forward fold to a “Half Lift,” you have to change the way you move your body by slowing down or speeding up the movement (while keeping the breath long and fine and deep). Similarly, when you are holding a pose, there is an opportunity notice how you are creating space (with the inhale) and engaging space (with the exhale). Early in your practice you may actually “do” things while holding a pose. Once you’ve mastered a pose, you may find that your awareness is drawn to what happens as you relax into the pose; letting gravity and your breath take you deeper.
Yoga Sūtra 2.46: sthirasukham āsanam
– “Cultivate a steady [or stable], easy [comfortable or joyful] seat [or pose].”
– “[The way to perfect the seat or pose] is by relaxing [or loosening] effort and by merging with the infinite.”
Ashtanga Yoga was one of the first vinyāsa practices introduced to the Western world and it’s where most people get the idea “one breath, one motion.” The Primary, Intermediate, and Advanced sequences feature vigorous continuous movement which can be incredibly therapeutic or incredibly dangerous – depending on how you practice. The sequences were set with an awareness of vinyāsa krama (which is a step-by-step progression towards a goal) and, therefore, even when one practices a “short form” your body is prepared for each subsequent pose until you reach the end. Each sequence is often taught in the West as a whole, but traditionally each sequence was taught piecemeal – meaning a teacher would give a student the beginning and the end of the sequence and only introduce new elements once the original elements were mastered.
Practicing Ashtanga in the traditional way can create an opportunity for great strength and flexibility. However, if enough attention isn’t paid to alignment and an individual’s needs, it becomes a recipe for injury. Additionally, if you study alignment and study the Ashtanga sequences, you start to understand that no matter how vigorous and challenging the sequence gets, the body really isn’t making big moves. This is why Seane Corn advises that if you are going to practice any kind of vinyāsa you should also practice an alignment-based style of yoga, like Iyengar. Combining the awareness of alignment with the awareness of breath also allows you to actually practice āsana, as opposed to just posing.
“Stability and comfort go hand in hand, allowing us to remain relaxed during the peak moments of the posture.”
– commentary on Yoga Sūtra 2.47 from The Practice of the Yoga Sūtra: Sadhana Pada by Pandit Rajmani Tigunait, PhD
Please join me for a 90-minute virtual yoga practice on Zoom today (Saturday, November 21st) at 12:00 PM. You can use the link from the “Class Schedules” calendar if you run into any problems checking into the class. Give yourself extra time to log in if you have not upgraded to Zoom 5.0.
You can request an audio recording of Saturday’s practice via a comment below or (for a slightly faster reply) you can email me at myra (at) ajoyfulpractice.com.
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible; class purchases are not necessarily deductible.)
Today’s playlist is available on YouTube and Spotify. [Look for 07112020 An Introduction”]
“I had come to understand that yoga has never been about the stretch; it’s always been about the reach. And if I could use my reach to bring yoga’s healing powers to people everywhere and my influence to raise awareness and funds for social causes that alleviate suffering and separation, then I was all in.”
– quoted from Revolution of the Soul: Awaken to Love Through Raw Truth, Radical Healing, and Conscious Action by Seane Corn
Do you ever find yourself in a double bind, on or off the mat? My guess (and hope) is that if you find yourself in a double bind on the mat then it was deliberate, intentional, and mindful. Examples of double binds on the mat are Garudāsana (“Eagle’s Pose”, where the legs and arms are intertwined) and Gomukhāsana (“Cow Face Pose”, where the legs are crossed in front and the arms are bound in back). You make your way into those poses with awareness and intention — and, just as importantly, you can see your way out, mindfully and intentionally. What happens, however, when you find yourself in a double binds off the mat?
Anthropologically speaking, a double bind is “an emotionally distressing dilemma in communication in which an individual (or group) receives two or more conflicting messages, and one message negates the other.” First used in the mid-50’s by “The Bateson Project” anthropologists Gregory Bateson, Donald deAvila Jackson, Jay Haley, John H. Weakland, and Bill Fry, a double bind scenario often involves intentional manipulation and gas lighting on the part of a “respected” authority figure; is repeated behavior; and is done in such a way that the person being abused (or groomed) may not see or be able to articulate the inherent conflict. That last part is key, because it is not enough for there to be a contradiction; the definition of the term relies on how the communication and behavior are imposed and on the “subject(s)” inability to define the exact nature of the indiscretion.
A classic example of a double bind is someone (possibly a parent or partner) saying that they love the “subject(s)”, but then physically harming, verbally abusing, and/or withdrawing affection from the “subject(s)”. Another example of a double bind might be found in organized religions that teach about unconditional love, but then continually enforce limits and conditions to that love. While it might be hard for a regular parishioner in a small church to see the dichotomy and contradiction, especially when it is taught as part of theology, reformers like Martin Luther constantly found themselves in the middle of the double bind.
“Unless I am convicted by Scripture and plain reason, I do not accept the authority of popes and councils – for they have contradicted each other – my conscience is captive to the Word of God. I cannot and will not recant anything, for to go against conscience is neither right nor safe. Here I stand, I can do no other, so help me God. Amen.”
— Martin Luther, in 1517, when told to recant his views
Born today in 1483, Martin Luther was a German theologian responsible for beginning the Protestant Reformation in 16th Century Europe and for inspiring Lutherism. He wrote the “Disputation of Martin Luther on the Power and Efficacy of Indulgences” in response to the excesses of Pope Leo X and the Catholic Church, which engaged in the practice of forgiving penance for sins in exchange for monetary donations. Referred to as “95 Theses”, Luther’s 1517 document caused people all over Europe to start questioning the actions of the pope and, eventually, led to the creation of the Lutheran Church. Luther’s main teachings were that the Bible is the central religious authority in Christianity and that faith — not deeds — leads to salvation.
Which, when you think about, it can lead to a tricky Catch-22, whereby some people think they can do whatever they want to do — even when it contradicts the teachings in the Bible — as long as they have faith. Part of why I consider this a Catch-22 is because if one truly had faith, they would follow the teachings.
“You are not only responsible for what you say, but also for what you do not say.”
— Martin Luther
Like a double bind, a Catch-22 involves a foundation of contradiction. Of course, most people, when they think of Catch-22s, think about Joseph Heller’s novel, published today in 1961. The novel is set at the height of World War II (specifically 1942 – 1944), but continually references elements from the 1950’s — which, combined with the circular and overlapping of linear and non-linear narration, reinforced the idea that the novel was political commentary on current (as well as historical) events. The novel includes “heroes” who commit truly atrocious crimes against humanity and the only offers physical depiction of “the enemies” when “they” are working with one of “us.”
The title refers to a military exemption clause that Captain John Yossarian, a U. S. Army Air Forces B-52 bombardier, ultimate thinks may not actually exist, because he notices that people of authority use the clause in multiple situations. As absurd as it may sound, the power, he realizes, is in the belief.
“There was only one catch and that was Catch-22, which specified that a concern for one’s own safety in the face of dangers that were real and immediate was the process of a rational mind. Orr was crazy and could be grounded. All he had to do was ask; and as soon as he did, he would no longer be crazy and would have to fly more missions. Orr would be crazy to fly more missions and sane if he didn’t, but if he was sane, he had to fly them. If he flew them, he was crazy and didn’t have to; but if he didn’t want to, he was sane and had to. Yossarian was moved very deeply by the absolute simplicity of this clause of Catch-22 and let out a respectful whistle. ‘That’s some catch, that Catch-22,’ he observed. ‘It’s the best there is,’ Doc Daneeka agreed.”
— quoted from Catch-22 (Chapter 5) by Joseph Heller
Please join metoday (Tuesday, November 10th) at 12 Noon or 7:15 PMfor a virtual yoga practice on Zoom, where we will do what we do. Use the link from the “Class Schedules” calendar if you run into any problems checking into the class. Give yourself extra time to log in if you have not upgraded to Zoom 5.0. You can request an audio recording of this practice via a comment below.
Tuesday’s playlist is available on YouTube and Spotify. [Look for “10202020 Pratyahara”]
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible; class purchases are not necessarily deductible.)
“‘The enemy,’ retorted Yossarian with weighted precision, ‘is anybody who’s going to get you killed, no matter which side he’s on, and that includes Colonel Cathcart. And don’t you forget that, because the longer you remember it, the longer you might live.’”
— quoted from Catch-22 (Chapter 12) by Joseph Heller
If you are thinking about suicide, worried about a friend or loved one, or would like emotional support, you can call 1-800-273-TALK (8255). You can also call the TALK line if you are struggling with addiction or involved in an abusive relationship. The Lifeline network is free, confidential, and available to all 24/7. YOU CAN TALK ABOUT ANYTHING.
11/10/20204: Revised formatting and some syntax.
### “Everything that is done in the world is done by hope.” (ML) ###
“We repeat, there is nothing that we can do but love, and dear God – please enlarge our hearts to love each other, to love our neighbor, to love our enemy as well as our friend.”
– quoted from “Love Is The Measure” printed in The Catholic Worker (June 1946, 2) by Dorothy Day (b. today 1897)
Maybe it’s just me; but have you noticed that this year (in particular) there seems to be more awareness around the fact that there’s a “wrong” way to ask someone how they are doing? Don’t get me wrong – I think we all appreciate when someone cares enough to ask about our overall well-being (and then sticks around to listen). And anyone who is over the age of five knows that there are levels of “Fine” and “OK” that either hold a wealth of subtext or a complete lack of context.
Earlier this year, after the world watched George Floyd being killed, there were articles (like this one) about how to check in with POC – in particular, Black people – and I had more than one people say to me, “I’m not going to ask how you’re doing, because….” To some, especially my white male friends, I explained that if they would ask me how I was doing at any other time in our kinship (anthropologically speaking), they could ask me during a time when pretty much everyone in the world was horrified, terrified, exhausted, angry, and sad.
That said; I appreciated the awareness that the question (and the opportunity to ask it) were not simple and perfunctory. Similarly, I appreciated the friends, especially my close white friends, who might have done some soul searching before calling me, but were also quite aware of the fact that they could call me, “should” call me, and ask, “How are you today?” Simple as that – with no other explanations or apologies needed. I also loved that before one of my Tuesday night Zoom classes, when we were all checking in (and basically saying, we were doing “OK”), someone called out the fact that none of us was really doing “OK.” Because while checking in with each other, and ourselves, is important, being honest about how we’re doing in any given moment is also important to our overall well-being.
“And there are Father Zossima’s unforgettable words in The Brothers Karamazov – ‘Love in practice is a harsh and dreadful thing compared to love in dreams.’ What does the modern world know of love, with its divorces, with its light touching of the surface of love. It has never reached down into the depths, to the misery and pain and glory of love which endures to death and beyond it. We have not yet begun to learn about love. Now is the time to begin, to start afresh, to use this divine weapon.’”
– quoted from “Love Is The Measure” printed in The Catholic Worker (June 1946, 2) by Dorothy Day (b. today 1897)
This morning I came across an article entitled “6 Questions to Ask Instead of ‘How Are You?’, According to Therapists.” And, I’ll be honest, when I first saw the headline; I wasn’t going to open it. But once I did, I realized how fortunate I am to have people in my life who ask questions like, “But how are you, really, really?” (Which is not on the list, by the way.) I also noticed that the 6 ways reference can actually lead to dialogue and honesty – and that those are two parts of “sharing and caring” that can also lead to improved physical, mental, and emotional well-being.
In an earlier Movember post, I mentioned information on the (US) Movember website that always strikes me as off – but also oddly accurate: “70% of men say their friends can rely on them for support, but only 48% say that they rely on their friends.” I feel like this year, with everything that’s been going on, there might be more people checking in with each other, but not really, really checking in with each other. Which brings me to Alec (and Brendan Maher)
Brendan Maher is a “Mo Bro” and the Global Director of Mental Health and Suicide Prevention, Movember. If you go to the (US) Movember Foundation’s “Men’s Health – Mental Health and Suicide Prevention” website you will find a picture of Mr. Maher. He’s smiling gently, and looks like the kind of guy you could talk to about almost anything. At first, I thought he was “Alec.” It turns out, however, that ALEC is actually an acronym for four simple steps a person can take when checking on someone who is going through a hard time:
Ask
Listen
Encourage Action
Check (Back) In
If you check out the website for more details about ALEC (a model developed by “R U OK?”) and you compare it to the six questions referenced in the aforementioned Huffington Post article, you will find that each and every one of us can be Alec… and Alec’s friend. Each and every one of us has the ability to identify and (help) eliminate three-fold sorrow. It’s one of six our “super” human powers after all!
One of the reasons why checking in about how someone is feeling in the present moment, is that things change and the way we feel changes – physically, mentally, emotionally, and energetic/spiritually – moment to moment. As the world changes around us, it’s OK – more than OK – to be happy about certain things while simultaneously angry and frustrated (sometimes about the same things). We can simultaneously hold gratitude and sadness about a lost loved one – gratitude that they were in our lives and sadness that they are no longer with us on physical plane. We can be confused about which way to go moving forward, while also very confident about our desire not to go backwards.
One thing it is important to remember is that we embody all of the sensations, thoughts, and emotions we experience. So, as we are checking in with each other, be sure to check in with your own self. The physical practice of yoga (hatha yoga, regardless of the style or tradition) is a great opportunity to tune in and tune up. Also, take some time – maybe while you walk or sit or write – to ask yourself, “How YOU Doin’?”
“What’s happening now is impacting us all in different ways. Sometimes it’s hard to know what to do, where to start or what to say. As we push through this together, we hope we can empower people to connect with others who are struggling and find the help they need now.”
– Brendan Maher, Global Director of Mental Health and Suicide Prevention, Movember
Please join me for a 65-minute virtual yoga practice on Zoom today (Sunday, Movember 8th) at 2:30 PM. I am in the process of updating the links from the “Class Schedules” calendar; however, the Meeting IDs in the calendar are the same and are correct. PLEASE NOTE: Zoom 5.0 is in effect. If you have not upgraded, you will need to give yourself extra time to log into Zoom. You can always request an audio recording of this practice (or any practice) via email or a comment below.
Today’s playlist is available on YouTube and Spotify. [“Look for Movember 3rd 2020”]
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible; class purchases are not necessarily deductible.)
“What we would like to do is change the world–make it a little simpler for people to feed, clothe and shelter themselves as God intended them to do. And to a certain extent, by fighting for better conditions, by crying out unceasingly for the rights of the workers, of the poor, of the destitute–the rights of the worthy and the unworthy poor in other words, we can to a certain extent change the world; we can work for the oasis, the little cell of joy and peace in a harried world. We can throw our pebble in the pond and be confident that its ever widening circle will reach around the world. We can give away an onion.”
– quoted from “Love Is The Measure” printed in The Catholic Worker (June 1946, 2) by Dorothy Day (b. today 1897)
If you are thinking about suicide, worried about a friend or loved one, or would like emotional support, you can call 1-800-273-TALK (8255). You can also call the TALK line if you are struggling with addiction or involved in an abusive relationship. The Lifeline network is free, confidential, and available to all 24/7. YOU CAN TALK ABOUT ANYTHING.
“Well, what shall I talk about? I ain’t got anything funny to say. All I know is what I read in the papers.”
– Will Rogers
Since I started doing Movember classes, almost a decade ago, people have asked (and I have wondered) whether this month dedicated to “changing the face of men’s health” has made a difference. I say yes, and have anecdotal evidence to back it up; but a lot of the scientific evidence is based on the importance of stage migration, whereby improved detection of an illness leads to a change in the average life expectancy of people who are clinically healthy and also the average life expectancy of people who are considered unhealthy.
As recently as last year, Italian researchers were studying how improved diagnostic scanning could improve life expectancy as well as quality of life for patients with oligometastatic prostate cancer. Another example of this type of stage migration in prostate cancer was documented in 2005 by researchers at the University of Connecticut Health Center in Farmington, Connecticut. Researchers had noticed a decline in the reported incidence of “low-grade” prostate cancers and, therefore, a change in overall life expectancy of people with prostate cancer. Based on a “population-based cohort of 1,858 men,” 75 years or older, the researchers compared prognosis and outcomes of prostate tissue (“retrieved and reread in 2002-2004”) based on the original Gleason score readings versus more contemporary interpretations of the Gleason score.
The Gleason score is a combination of two “grades” assigned to the two most dominant tissue cell patterns (with the lowest “grade” being the closest to normal or healthy tissue). The more contemporary readings changed which tissue patterns were considered “low grade” cancer, hence the decline in population numbers. However, they also found that since the contemporary score readings were significantly higher than the original readings, the overall mortality rate lowered by 28%. Both the examples above (from Italy and Connecticut) are indicate how early detection saves lives. They are also classic examples of why stage migration is known as “the Will Rogers phenomenon.”
“When the Oakies left Oklahoma and moved to California, it raised the I.Q. of both states.”
– Will Rogers
Born today in 1879, in Oologah, Cherokee Nation, Indian Territory (now Oklahoma), Will Rogers was known as “America’s Cowboy Philosopher,” “Oklahoma’s Favorite Son,” and “Ambassador to the World.” He was a cowboy and circus performer, a stage and motion picture actor, as well as a vaudeville performer, a humorist, and a syndicated newspaper columnist. He was also a Cherokee citizen who traveled the world three times and was, at one time, the highest paid Hollywood star.
Rogers was known for his folksy, down-home wit and his rope tricks. His smile, attitude, and intellect allowed him to make fun of everyone from politicians to gangsters (yes, there’s a Will Rogers’s joke in there) and everything from prohibition to gender interactions (and, yes, there’s probably a joke in there too). He once joked that his ancestors weren’t on the Mayflower, but that “they met the boat” and was proud of the fact that while he could joke about everyone, he’d never met a man he [didn’t] like.
While he spun his jokes, Will Rogers spun his rope. He earned a spot in the Guinness Book of World Records by simultaneously throwing a rope around a horse’s neck, a second rope around the rider, and a slipping a third rope under the horse so he could loop all four legs together. He randomly roped a wild steer in Madison Square Garden, before it could hurt an spectators – gaining front page attention and a job on a rooftop: just him, his rope, and his horse. He eventually performed with the Ziegfeld Follies, appeared on Broadway, and showed he could rift about anything and anybody – including President Woodrow Wilson.
“A gag, to be any good, has to be fashioned about some truth. The rest you get by your slant on it and perhaps by a wee bit of exaggeration, so’s people won’t miss the point.”
– Will Rogers
He was also known for getting people to laugh at themselves – a skill which enabled him to serve as a goodwill ambassador to Mexico and mayor of Beverly Hills. Will Rogers was a symbol of the self-made man and the common man, who believed in working hard, progress, and the possibility of the American Dream. All of which is pretty ironic when you consider that when he was growing up (as the youngest of 8), his father thought he needed to “be more responsible and more business-minded.” While he did eventually buy land in Oklahoma, where he had intended to retire, Will Rogers did not follow in his father’s footsteps. On the flip side, the three of his four children who survived into adulthood all seemed to follow some aspect of Will Rogers: one was a World War II hero who starred in two films (as his father) and served in Congress; one was a newspaperman who worked a ranch; and his only daughter became a Broadway actress.
“There are three kinds of men. The ones that learn by readin’. The few who learn by observation. The rest of them have to pee on the electric fence for themselves.”
– Will Rogers
Please join me today (Wednesday, Movember 4th) at 4:30 PM or 7:15 PM for a yoga practice on Zoom. Use the link from the “Class Schedules” calendar if you run into any problems checking into the class. You will need to register for the 7:15 PM class if you have not already done so. Give yourself extra time to log in if you have not upgraded to Zoom 5.0. You can request an audio recording of this practice via a comment below or by emailing myra (at) ajoyfulpractice.com.
Wednesday’s playlist is available on YouTube and Spotify. [“Look for “Mov 4th & Will Rogers 2020”]
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible; class purchases are not necessarily deductible.)
Today is a big day. Not just in the United States, but all over the world, today is a day for changing and also for gaining insight. Today is Movember 3rd – also known as the 3rd day of No(shave)mber, a month dedicated to “changing the face of men’s health.” This month of awareness started in Melbourne, Australia in 2004, but has its origins in a 1999 story about a group in Adelaide, South Australia who were coined the word “Movember.” The Adelaide group of about 80 spent the month “growing whiskers for whiskers” (possibly while drinking whiskey since they started in a pub) while also raising money for the Royal Society for the Prevention of Cruelty to Animals (RSPCA) by selling Movember t-shirts.
When Adam Garone, Travis Garone, Luke Slattery, and Justin (JC) Coughlin started the Melbourne group, of 30 “Mo bros” raising awareness for prostate cancer and men’s mental health (specifically depression), they didn’t realize that they were starting a movement. In 2005, almost 500 people joined the original 30 and raised over $40,000 for the Prostate Cancer Foundation of Australia, the PCFA’s largest donation at the time. Today the Movember Foundation is an official charity in Australia and the movement has spread all over the world. Furthermore, the movement no includes “Mo sistahs”and other “Mo folks” and the focus has shifted to all aspects of men’s health and the discrepancies between men’s health and women’s health.
“Globally, men die an average of six years earlier than women, and for reasons that are largely preventable. Which means that it doesn’t have to be that way: we can take action to live healthier, happier and longer lives.”
“Mo your own way….”
– quoted from the (US) Movember website
Statistics show that the average life expectancy for men is 76.2 years, versus 81 years for women. This year, 1 in 2 men will be diagnosed with cancer (versus 1 in 3 women) and that a third of all cancers are preventable through diet, exercise, and other lifestyle choices. Those same lifestyle choices benefit everyone’s cardiovascular systems, digestive systems, and mental health. Yet, a large percentage of men are overweight (with 34.9% of Americans, in general, considered obese).
The term “obese” is tricky, especially in the United States, because our metrics can diagnose a very fit and muscular person as “obese.” Consider this then: 12.1% of men over the age of 18 are in fair to poor health – and suffer from diabetes and heart disease without even knowing it.
Globally, around 9.9 million men (1 in 7) are diagnosed with prostate cancer – which is treatable and recoverable – while testicular cancer (which is also treatable and recoverable) is the most common cancer in men between the ages of 15 and 35. There’s about 70,000 new cases of testicular cancer every year, with a little over half a million men (worldwide) living with (or beyond) it. The risk of both prostate cancer and testicular cancer increase if someone has a brother or father who has had that particular cancer; if a person has African-American ancestry; and (in the case of testicular cancer) if they have previously had that type of cancer. To make matters worse, men can also get breast cancer – which also has a genetic component.
All of the physical aspects of poor health take a mental health toll in a typical year. Keep in mind, however that 2020 has been anything but typical – especially when it comes to mental health. Then consider that earlier this year about 51.5 million Americans adults reported experiencing mental health issues within previous 12 months and that that was an increase from previous years. In previous years, 15 million Americans (in general) were specifically diagnosed with depression. In 2018, an estimated 11.4 million people attempted suicide – with 48,344 Americans reported as dying from suicide. However, men die by suicide almost 4 times more than in women, and the highest rate of suicide is in middle-ages white men (who accounted for 69.67% of the suicides indicated above). Veterans are also at a high risk for suicide, regardless of gender.
And, let’s talk about the elephant in the room: gender. One set of stats that is only recently being tracked is the physical and mental health of transgender people. Just as diet and exercise affect physical and mental, so too does everyone’s level of hormones – which means hormone treatments could increase or decrease risk of certain illnesses. Additionally, physical and mental health improves when people have emotional support on their life’s journey. In my opinion, the high rate of suicide within the transgender community – as well as the high rate of violence against transgender people – indicates a lack of support and awareness. Thankfully, this is changing; however, as our perceptions change we need to make sure we do not leave transgender (or even non-binary) people out of the conversation.
Spend time with people who make you feel good.
Talk, more.
Know the numbers. (If you are male and over 45, ask your doctor if you need a PSA test.)
Know thy nuts. Simple.
Move, more.”
– quoted from the (US) Movember website
According to the (US) Movember website, “70% of men say their friends can rely on them for support, but only 48% say that they rely on their friends.” This is always a wild (and frankly ridiculous) static to me – but it points directly to the stigma and social mores or norms that make it challenging to be a healthy man in today’s society. Don’t get me wrong, as Dr. M. Scott Peck pointed out, “Life is difficult” for everyone. The individual aspects of each person’s life comes with distinct physical and mental health risks; however, life is easier and people are healthier when we pay attention to what we’re feeling and also share what we’re feeling with people who respect us and treat us well. If you can’t count five people (or even three people) with whom you can have a mutually beneficial conversation – and between those five or three conversations cover every subject under the sun – you might want to consider how that lack of support translates into your quality of life and general well-being.
Get your annual physical.
Don’t smoke.
Stay active.
Eat heart healthy foods.
Manage your stress.
Drink in moderation.
Know your family history.”
– Tips printed in Men’s Health
Please join metoday (Tuesday, Movember 3rd) at 12 Noon or 7:15 PMfor a virtual yoga practice on Zoom, where will get our mou(ve) on. Use the link from the “Class Schedules” calendar if you run into any problems checking into the class. Give yourself extra time to log in if you have not upgraded to Zoom 5.0. You can request an audio recording of this practice via a comment below.
Tuesday’s playlist is available on YouTube and Spotify. [Look for “Movember 3rd 2020”]
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible; class purchases are not necessarily deductible.)
If you are thinking about suicide, worried about a friend or loved one, or would like emotional support, you can call 1-800-273-TALK (8255). You can also call the TALK line if you are struggling with addiction or involved in an abusive relationship. The Lifeline network is free, confidential, and available to all 24/7. YOU CAN TALK ABOUT ANYTHING.
– “Transparency and calmness of mind also comes by practicing [awareness of breath] that involves forceful exhalation and [natural] breath retention.”
“as you breathe in, breathe in through the whole body
as you breath out, breathe out the whole body
feel how the breath calms and heals the body
like a skilled potter watching clay turn on a wheel
notice how each inhalation turns into an exhalation
only to turn back again into an inhalation
over and over and over again”
– quoted from Breathing Through the Whole Body: The Buddha’s Instructions on Integrating Mind, Body, and Breath by Will Johnson
Take a deep breath in, through your nose. Open your mouth and sigh it out.
Deep breath in, through your nose; deep open mouth sigh.
Take the deepest breath you’ve taken all day, open your mouth and sigh it out.
Now, just breathe in through your nose… and out through your nose… and notice that you are breathing.
Some would say that this is the beginning of the practice – I’ve even said such a thing. However, before this awareness of breath there needs to be the ability to sit, stand, recline, and be still or move in a way that allows you to focus on the fact that you are sitting, standing, reclining, being still, and/or moving while breathing. This is something we may neglect to do all day on any given day – which means that all day, on any given day, we may be taking the shallowest and poorest breaths we’ve taken all day rather than the deepest and richest breaths we’ve taken all day. And the difference in our quality of breath translates into the difference in our physical, mental, emotional, and spiritual health.
Our autonomic nervous system is comprised our sympathetic and parasympathetic nervous systems. We can (and often do) simplify our understanding of these parts by thinking of the sympathetic nervous system in terms of our fight/flight/freeze response and the parasympathetic system in terms of rest/digest/create. Even with that simplified view of things, we can see how the each part of our nervous system affects the breath and other systems of the body. While there are some extreme cases of human (mental and physical) fitness whereby someone can mentally control their heart rate, pupil dilation, digestion, excretion, and even arousal regardless of outside stimulation, most people have limited control over the elements of their body (and therefore the mind) which are regulated by the autonomic nervous system. On the flip side, almost everyone can control some aspect of their breath.
Even when using a breathing machine, we can bring awareness to and control the breath. This, very simply put, is the most basic form of prāņāyamā. Furthermore, as we observe the breath, the breath changes and brings awareness to our ability to control the breath. I am constantly pointing out that what happens in the body happens in the mind; what happens in the mind happens in the body; and both affect the breath – and, the breath affects what happens in the mind and in the body.
“Thus he lives contemplating the body in the body internally, or he lives contemplating the body in the body externally, or he lives contemplating the body in the body internally and externally. He lives contemplating origination factors in the body, or he lives contemplating dissolution factors in the body, or he lives contemplating origination-and-dissolution factors in the body. Or his mindfulness is established with the thought: ‘The body exists,’ to the extent necessary just for knowledge and mindfulness, and he lives detached, and clings to nothing in the world. Thus also, monks, a monk lives contemplating the body in the body.”
– quoted from Satipatthana Sutta (The Foundations of Mindfulness) translated by Nyanasatta Thera
I know, I know, someone is thinking, “Didn’t we do this whole breathing things yesterday?” Yes, indeed we did. We do it every day and in every practice; however, it is way too easy to take this part of the practice for granted. We may be in the middle of a challenging practice or a challenging day and find that we are holding our breath. We may be shallow breathing during a peak moment in our practice or in our lives. We may find that we have made certain things a higher priority than our breath – and then we suffer the consequences.
Think for a moment, about all the things you want in your life and all the things you need. Make sure you are clear about what is a desire versus what is a necessity. Now, slowly, start thinking about your life without some of the things you desire. If you are honest with yourself and clear-minded, you know you can live your whole life without those things you desire. You may even live a happy life without those things.
Notice how you feel about that.
Now, slowly, go through the list of things you need. How long can you live without some form of protection from the elements? (It depends on your environment, climate, and other external factors.) How long can you go without some form of food? (On average, a relatively healthy and well hydrated adult can survive up to two months without food – although extreme symptoms of starvation kick in about 30 days.) How long can you live without water? (A typical adult could survive about 100 hours, or 3 – 4 days without any kind of hydration; but, again, this can be time line is dependent on temperature.) How long can you go without sleep? (I don’t have a definitive answer for this one. While people have been recorded as going without sleep for almost 2 weeks, the nervous system will drop a person into “microsleep” states. Microsleep may only last a few seconds, but those few seconds keep the body functioning.) Finally, how long can you go without breathing? (Again, there are some variables, but if the average person holds their breath, their body is going to force them to breathe within 3 minutes. If external circumstances cut off breathing, irreversible brain damage occurs after 5 – 10 minutes – unless there are other variables, like temperature.)
Notice how you feel about that.
We may experience great suffering if we have to live without the things we desire. We will experience pain and suffering if we have to live (for a brief period) without the things we need. We cannot, however, live without breathing. It has to be a priority. Additionally, when we start thinking about quality of life, and how the quality of the things we want and need contribute to our overall quality of life, we may find that we have not made quality of breathing a priority. It’s not just about air quality; it’s about quality of breath. And, both the Buddha and teachers like Patanjali indicated that anyone can practice with their breath.
“Mindfulness of breathing takes the highest place among the various subjects of Buddhist meditation. It has been recommended and praised by the Enlightened One thus: ‘This concentration through mindfulness of breathing, when developed and practiced much, is both peaceful and sublime, it is an unadulterated blissful abiding, and it banishes at once and stills evil unprofitable thoughts as soon as they arise.’ Though of such a high order, the initial stages of this meditation are well within the reach of a beginner though he be only a lay student of the Buddha-Dhamma.”
– commentary on the Satipatthana Sutta (The Foundations of Mindfulness) by Nyanasatta Thera
Please join me on the virtual mat today (Monday, October 26th) at 5:30 PM for a 75-minute virtual yoga practice on Zoom.
This is a 75-minute Common Ground Meditation Center practice that, in the spirit of generosity (dana), is freely given and freely received. You can use the link from the “Class Schedules” calendar if you run into any problems checking into the class. You can request an audio recording of this practice via a comment below.
“People always call it luck when you’ve acted more sensibly than they have.”
– Anne Tyler
Anne Tyler, born today in 1941, in Minneapolis, Minnesota, grew up in a way that was very different from the way most people reading this grew up. Her family was Quaker and she spent much of her childhood in intentional communities, where people raised their own food, created folk art, and sang traditional music. It wasn’t just the level of community that made life different, it was that every interaction – with herself, the environment, and the world – was different than it was when her family left commune-life. For instance, Anne Tyler was 11 years old before she used a telephone, went to public school, or regularly wore shoes.
Even though I also moved around a lot as a child, my life experiences were very, very different. Some differences could be easily attributed to race and education (one of the motivating factors behind our moves was that my father was earning his PhD), but then you have to explain some of the similarities – like our love of reading and writing, and our habit of observing people in order to tell their stories. If you take a moment to think about it, you too could categorize all many of ways in which you are also different from us…. But, then, what about the similarities.
“Missouri made an exasperated face. ‘You don’t know,’ she told her. ‘You don’t know how it would work out. Bravest thing about people, Miss Joan, is how they go on loving mortal beings after finding out there’s such a thing as dying. Do I have to tell you that?’”
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– quoted from The Tin Can Tree by Anne Tyler
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“‘Everything,’ his father said, ‘comes down to time in the end – to the passing of time, to changing. Ever thought of that? Anything that makes you happy or sad, isn’t it all based on minutes going by? Isn’t sadness wishing time back again? Even big things – even mourning a death: aren’t you really just wishing to have the time back when that person was alive? Or photos – ever notice old photographs? How wistful they make you feel? … Isn’t it just that time for once is stopped that makes you wistful? If only you could turn it back again, you think. If only you could change this or that, undo what you have done, if only you could roll the minutes the other way, for once.’”
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– quoted from Dinner at the Homesick Restaurant by Anne Tyler
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“You wouldn’t question your sanity, because you couldn’t bear to think it wasn’t real. And you certainly wouldn’t demand explanations, or alert anybody nearby, or reach out to touch this person, not even if you’d been feeling that one touch was worth giving up everything for. You would hold your breath. You would keep as still as possible. You would will your loved one not to go away again.”
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– quoted from The Beginner’s Goodbye
As different as our circumstances, our appearances, and personalities – and therefore our lives may be – there are certain things we all have in common. We all live and die, love and are loved, experience great wins and great loss. We are also, to paraphrase First Lady Eleanor Roosevelt, all in this together – even when we feel alone, isolated, and going through things we can’t imagine anyone else understanding. Yet, here we sit and stand and lie – here we are, struggling together and apart; finding our way together, even though we are apart.
Over the last few days, I spoke to some friends and we reflected on what how we’re getting through our current circumstances and constant changes versus how we were getting things in the middle of March… or the end of May and the beginning of July. Even with all of our differences and distances, we can all chart the highs and lows of what LG and S call the “coronacoaster.” I mentioned that at the beginning – or at what some might refer to as “the end of before” – I was firmly entrenched in the group of people who emotionally wanted bits of before, something familiar. By April, however, my body wanted (and needed) something a little different – but my mind wasn’t completely on board. So, I had to figure out how to compromise and navigate the conflict – just as if my body and mind were an old married couple (or new friends) suddenly finding themselves in lockdown together.
Then there were more changes, more challenges, more conflicts, and more compromises. And, through it all, I did the same thing you did – I kept breathing. What was helpful (and continues to be helpful), above and beyond everything else, was knowing how to breath and being surrounded by people who also were focused on knowing how to breathe. Breath, after all, is life. It’s not enough just to breathe, however, because how we breathe determines how we live.
“‘Breathing lessons – really,’ [Fiona] said, dropping to the floor with a thud. ‘Don’t they reckon I must know how to breathe by now?’”
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– quoted from Breathing Lessons by Anne Tyler
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“‘Oh honey, you’re just lucky they offer such things,’ Maggie told her…. ‘I mean you’re given all these lessons for the unimportant things–piano-playing, typing. You’re given years and years of lessons in how to balance equations, which Lord knows you will never have to do in normal life. But how about parenthood? Or marriage, either, come to think of it. Before you can drive a car you need a state-approved course of instruction, but driving a car is nothing, nothing, compared to living day in and day out with a husband and raising up a new human being.’”
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– quoted from Breathing Lessons by Anne Tyler
There is a whole industry built around teaching people how to breathe when they are giving birth. Certain techniques not only lower stress, and therefore trauma, they can also help everyone in the room stay focused on that task at hand – keeping everyone healthy and whole. Funny thing is, proper breathing techniques in our day-to-day lives also lowers stress; decreases our trauma-sensitivity (which means we may have a better recovery experience, even when the initial trauma is significant); and helps us stay focused on the present moment. Research has shown improper breathing leads to physical and mental fatigue, high blood pressure, brain fog, increase stress levels, and (ironically) poor sleep. Some people eat more when they are stressed, others eat less – but, either way, poor breathing can disrupt digestion: the body’s ability to absorb nutrients and expel waste. All of this leads to poor health – something the ancient yogis, Buddhist, and contemplatives documented long ago.
Patanjali specifically states, in yoga sūtra 1.34 that clarity of the mind comes from focusing on the breath. So, take a moment, to notice your breath. If you are not breathing deeply in and breathing deeply out, consider what you need to relax the tension in your body in order to breathe more fully. I’ll give you a hint: start with your belly, your fingers, and your toes… as you breathe through your nose.
“She thought of how she had kept at Fiona, whom pregnancy had turned lackadaisical and vague, so that if it hadn’t been for Maggie she’d have spent her entire third trimester on the coach in front of the TV. Maggie would clap her hands briskly – ‘Okay!’ – and snap off the Love Boat rerun and fling open the curtains, letting sunshine flood the dim air of the living room and the turmoil of rock magazines and Fresca bottles. ‘Time for your pelvic squats!’ she would cry….”
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– quoted from Breathing Lessons by Anne Tyler
Please join me for a 65-minute virtual yoga practice on Zoom today (Sunday, October 25th) at 2:30 PM. I am in the process of updating the links from the “Class Schedules” calendar; however, the Meeting IDs in the calendar are the same and are correct. PLEASE NOTE: Zoom 5.0 is in effect. If you have not upgraded, you will need to give yourself extra time to log into Zoom. You can always request an audio recording of this practice (or any practice) via email or a comment below.
Today’s playlist is available on YouTube and Spotify. [Look for “07192020 Compassion & Peace (J’Accuse!)”]
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible; class purchases are not necessarily deductible.)
“He who fights with monsters should look to it that he himself does not become a monster. And if you gaze long into an abyss, the abyss also gazes into you.”
– #146 quoted from “CHAPTER IV. APOPHTHEISMS AND INTERLUDES” of Beyond Good and Evil: Prelude to a Philosophy of the Future by Friedrich Nietzsche (b. 10/15/1844)
Even in years like this, when I don’t actually teach on the anniversary of the birth of the philosopher of Friedrich Nietzsche, his words creep into my brain. I find myself, on the mat or on the cushion, seeking the form or āsana (“seat”) where power increases and overcomes resistance, so there is happiness. I find myself seeking truth by exploring the realm of “any form of scepticism to which I can reply, ‘Let’s try it!’ But I want to hear nothing more about all the things and questions that don’t admit of experiment.” And, while I definitely consider what makes us stronger, I also consider on what we focus, concentrate, meditate; and how that focus affects us.
Towards the end of the first section of the Yoga Sūtras, Patanjali offers various ways to meditate – which he later explains (YS 2.11) can destroy the afflicted thought patterns which cause suffering. But towards the end of that list, he seems to throw his hands up and say, “You know what, focus on whatever.” (YS 1.39) Yes, yes, the actual word he uses, abhimata (“well-considered”) is a little more precise than “whatever.” More importantly, however, is that he goes on to tell us “that meditating on different objects leads to different experiences.” (YS 1.41)
And there, again, is our old friend Nietzsche, making us consider into what we gaze!
“[M]y work, which I’ve done for a long time, was not pursued in order to gain the praise I now enjoy, but chiefly from a craving after knowledge, which I notice resides in me more than in most other men. And therewithal, whenever I found out anything remarkable, I have thought it my duty to put down my discovery on paper, so that all ingenious people might be informed thereof.”
– Antonie van Leeuwenhoek
Born today in 1632, in Delft, Dutch Republic, Antonie van Leeuwenhoek is known as the “Father of Microbiology,” because he gazed long into tiny microscopes and then wrote letters to the Royal Society in London describing what he found. Van Leeuwenhoek was not a scientist, however. Instead, he was a draper who used lenses (as drapers and jewelers do) to see the quality of the material. But he was also a very curious person and so he started playing around with making his magnifying glasses more magnificent. Eventually he developed a (teeny tiny) lens so strong he could see what he called “animalcules.” And those “tiny animals,” which we now know as “microbes,” were everywhere! On his fine linen, on his tables and chairs, on his skin, in his body, on (and in) his family and friends – even in the air he breathed.
Antonie Van Leeuwenhoek observed unicellular organisms as well as multicellular organisms (in pond water). He was the first to observe and document muscle fibers, bacteria, spermatozoa, red blood cells, and blood flowing in capillaries. In part because he wasn’t a scientist, and in part because no one else had observed such things, people were a little skeptical. The thing was (and is), his observations could be duplicated. Other people could see what he saw – using his super strong lenses that magnified up to 275 times.
To add a certain level of credibility, van Leeuwenhoek allowed people to believe he spent all day and all night grinding glass and then peering into it. And, in fact, he did make about hundreds of lenses of various intensities and at least 25 different types of single-lens microscopes. It did not, however, take as much time as he led people to believe. He was after all, a businessman who had a shop to run. Sometimes, however, credibility comes down to illusion.
“People who look for the first time through a microscope say now I see this and then I see that and even a skilled observer can be fooled. On these observations I’ve spent more time than many will believe, but I’ve done them with joy, and I’ve taken no notice those who have said why take so much trouble and what good is it?”
– Antonie van Leeuwenhoek
Today in 1926, the internationally acclaimed Harry Houdini performed his last show. He was at the Garrick Theater in Detroit, Michigan, performing with a 104˚ fever, cold sweats, and acute appendicitis. Additionally, he had fractured his left ankle when a piece of equipment accidentally struck him on October 11th and then, on Oct 22nd, a student at Montreal’s McGill University punched him in the stomach before he could brace himself. (Note: The student wasn’t trying to hurt Houdini, but instead wanted to see for himself if the illusionist could resist hard punches.) After the show in Montreal, Houdini complained of stomach pain; but the show must go on. He collapsed after the show in Michigan and was rushed to Grace Hospital, where he died in Room 401 on Halloween.
People were, and continue to be, fascinated by Harry Houdini’s life and death. To this day, people hold séances on Halloween night in an attempt to contact his spirit. James “The Amazing” Randi, a famous magician and (perhaps the most famous) skeptic, died on October 20th at the age of 92. He broke some of Houdini’s records and was one of the co-founders of the Committee for the Scientific Investigation of Claims of the Paranormal, which endeavors to debunk some larger than life myths and promotes (observable) science in classrooms. I’m guessing his husband, Jose, is not of the same mindset as Houdini’s wife, Bess, who set up the first Halloween séance 10 years after Harry Houdini’s death. However, I’m betting someone still tries to contact him, because wouldn’t that be the ultimate coup: winning The Amazing Randi’s $1M prize by successfully contacting his spirit.
“Magical thinking, you know, is a slippery slope. Sometimes it’s harmless enough, but other times it’s quite dangerous. Personally, I’m opposed to that kind of fakery, so I have no kinds of reservations at all about exposing those people and their illusions for what they really are.”
– James “The Amazing” Randi
James Randi, Antonie van Leeuwenhoek, Friedrich Nietzsche, and even Harry Houdini encouraged us to consider our thinking. Why can we be fooled and why do we sometimes not believe what is right in front of ours. There is also the question of what do we believe and what do we want to believe. All things that can best be answered by gazing long into ourselves – and this, again and again, is what Patanjali recommended.
One of the niyamās (“internal observations”) is svādhyāyā (“self-study”) which is a form of discernment whereby we look at ourselves – our thoughts and reactions – in relation to sacred text, chants, or even historical scenarios. In explaining the benefits of this type of internal observation, Patanjali references “bright being(s),” “angel(s),” or “God” (depending on the translation). It’s not the first, not the last time, Patanjali references something higher than our physical form. Each time, however, he is very deliberate about the word he uses. During the practice, I often say, “God – whatever that means to you at this moment” and, in the case of Yoga Sūtra 2.44 we have an opportunity to really focus, concentrate, meditate on what that means to us, and why it matters.
Yoga Sūtra 2.44: svādhyāyādişţadevatāsamprayogah
– “From self-study comes the opportunity to be in the company of bright beings [of our choice].”
Please join me for a 90-minute virtual yoga practice on Zoom today (Saturday, October 24th) at 12:00 PM. You can use the link from the “Class Schedules” calendar if you run into any problems checking into the class. Give yourself extra time to log in if you have not upgraded to Zoom 5.0.
You can request an audio recording of Saturday’s practice via a comment below or (for a slightly faster reply) you can email me at myra (at) ajoyfulpractice.com.
In the spirit of generosity (“dana”), the Zoom classes, recordings, and blog posts are freely given and freely received. If you are able to support these teachings, please do so as your heart moves you. (NOTE: You can donate even if you are “attending” a practice that is not designated as a “Common Ground Meditation Center” practice, or you can purchase class(es). Donations are tax deductible, class purchases are not necessarily deductible.)
“… I’m running out of time And it’s up to me to try and meet my fate with a smile And it might sound silly, but I still will try
To be joyful, joyful Joyful and happy, sunny and bright To be joyful, joyful Joyful and happy, just being alive.”
— quoted from “Joyful” by X Ambassadors (written by Samuel Nelson Harris, Casey Wakeley Harris, Adam Levin, Russ Flynn)
In English, we often say that this moment is a gift, that’s why we call it the present. I usually add to that the fact that one’s presence is also a gift. Remember, no one is guaranteed anything more than this moment in time: right here, right now. When you consider that today didn’t even exist for some people back in 1582 — when Italy, Spain, Portugal, France, and places like the Polish-Lithuanian Commonwealth switched from the Julian calendar to the Gregorian calendar and, therefore, skipped 10 days (October 5 – 14) — it seems like a good time to ask, “How could I spend my time?” We could even phrase it like one of Leo Tolstoy’s “Three Questions” and ask, “What is the most important thing to do with the time that I’ve been given?”
As I mentioned in July, Tolstoy’s short story confirms that “now” is the most important moment and that the most important thing we can do, in any given moment, is to something good for the person or people around us. What if, however, we are only around ourselves? How can we do our self good? We can very quickly come up with any number of things we can do to “treat” ourselves, but science shows that one of the best things we can do is be happy.
I know, I know, even as we enter the last few days of Sukkot, “The Season of Happiness,“The Season of Happiness”, it can seem a little odd to think about being happy on command. The suggestion (and even this week’s classes and blog posts) can seem especially tone deaf when taken out of the religious context and just viewed through the lens of all the unfortunate and tragic things currently happening around and/or to us. Yet, consider for a moment that even in the midst of despair people experience happiness. Our definitions of happiness may be different — for some it may be an ecstatic kind of joy, for others it is “not being miserable”, and then there is everything in between — but the feeling of well-being, safety, and security is part of being human. Being happy, regardless of your definition, is part of being alive.
“I believe that the purpose of life is to be happy. From the moment of birth, every human being wants happiness and does not want suffering. Neither social conditioning nor education nor ideology affect this. From the very core of our being, we simply desire contentment.”
— Tenzin Gyatso, the 14th Dalai Lama in July 2015
Science has shown that our propensity for happiness is based on a cocktail of genetics, personality, and attitude. That mixture of elements combined with our circumstances creates what was referred to by Drs. Philip Brickman and Donald T. Campbell as a “hedonic treadmill” (or “hedonic adaptation”), whereby as our circumstances change our expectations (and desires) also change — creating a baseline for happiness. Accordingly, research in positive psychology shows that regardless of how extreme an event is (e.g., we win the lottery or experience a debilitating accident) people return to their happiness baseline (or “hedonic set point”) in a relatively short period of time. We just need recover time.
During that recovery time there are, obviously, things that promote good mental, emotional, and physical health. For instance, eating well, sleeping, staying hydrated, and exercise are always recommended. So too is acceptance and gratitude. We may or not feel grateful for what has happened to us, but not being grateful for something is definitely detrimental. Furthermore, science has shown that even thinking about something for which we could be grateful is beneficial.
“So the whole point of that is not, sort of, to make, like, a circus thing of showing exceptional beings who can jump, or whatever. It’s more to say that mind training matters. That this is not just a luxury. This is not a supplementary vitamin for the soul. This is something that’s going to determine the quality of every instant of our lives. We are ready to spend 15 years achieving education. We love to do jogging, fitness. We do all kinds of things to remain beautiful. Yet, we spend surprisingly little time taking care of what matters most – the way our mind functions – which, again, is the ultimate thing that determines the quality of our experience.”
— quoted from a Ted2004 talk entitled “The Habits of Happiness” by Matthieu Ricard
Matthieu Ricard is a French Tibetan Buddhist monk who has served as a translator for the 14th Dalai Lama and has been called “the happiest man in the world”. He is one of the monks whose brain has been observed and studied to learn the clinical benefits of meditation. What researchers have learned about M. Ricard’s brain, however, is about more than just mindfulness. While hooked up to 256 electrodes, the brains of Matthieu Ricard and the other mediators indicated that even adult brains have some neuroplasticity and, therefore, can be changed. The research shows that we can not only change our brains; it shows that in doing so we can change our baseline for happiness.
M. Ricard equates changing one’s baseline for happiness to training for a marathon. It’s about pacing and using the appropriate techniques. In the documentary “A Joyful Mind”, Dr. Richard Davidson, a psychologist and neuroscientist at the University of Wisconsin, states that brain scans indicate someone new to meditation can meditate 30 minutes a day over a 2-week period and see a change in brain activity. If you specifically want to change your baseline for happiness, one of the most effective “training techniques” is cultivating benevolent thoughts — like meditating on loving-kindness and compassion (which takes us right back to Tolstoy’s answer of “do that person good”). Another effective method for changing your happiness baseline is giving thanks.
“Western society commonly perceives happiness as the outcome of what you achieve and acquire….
Happiness is not a happening. Happiness is a state of mind. You can have everything in the world and still be miserable. Or you can have relatively little and feel unbounded joy.
The Talmud says:
‘Who is rich? The one who appreciates what he has.’ (Pirkei Avot 4:1)”
— quoted from “Way #27: Happiness” in 48 Ways to Wisdom by Rabbi Noah Weinberg
Please join me today (Wednesday, October 7th) at 4:30 PM or 7:15 PM for a yoga practice on Zoom. Use the link from the “Class Schedules” calendar if you run into any problems checking into the class. You will need to register for the 7:15 PM class if you have not already done so. Give yourself extra time to log in if you have not upgraded to Zoom 5.0. You can request an audio recording of this practice via a comment below or by emailing myra (at) ajoyfulpractice.com.
Wednesday’s playlist is available on YouTube and Spotify. (Look for “Sukkot 3”)
“Misconception #2: ‘If I become content and satisfied with what I have, I’ll lose my motivation to achieve more.’
Happiness doesn’t drain your energy. It adds more!
Ask a happy person: ‘I have a boat. Do you want to go fishing?’ He’ll say: ‘Great! Let’s go!’
Now ask someone who is depressed: ‘C’mon, let’s go fishing!’ He says, ‘I’m tired. Maybe tomorrow. And anyway, it might rain…’
Happy people are energetic and ambitious. There’s never enough time to do everything they want to do.”
— quoted from “Way #27: Happiness” in 48 Ways to Wisdom by Rabbi Noah Weinberg
Format updated and credits added, 10/7/2025.
### today, yesterday, the possibility of tomorrow ###
“According to Yoga philosophy, the causes of our thought patterns have a much deeper source than we normally realize. Our inner world is propelled by our habits, which in turn govern and determine the nature of our emotions, thoughts, speech, and actions. Our habits form our personality. They have a powerful influence on our unconscious behavior, as well as on our conscious decisions.”
– commentary on Yoga Sūtra 1.12 from The Secret of the Yoga Sutra: Samadhi Pada by Pandit Rajmani Tigunait, PhD
Habits: The things we do repeatedly, routinely, sometimes without thought or consideration. There are habits we label as “good” and others we label as “bad” – and then there are the ones that just are. There are habits we cultivate and others we may attempt to break. Even as people talk about all the different external factors to cultivating or breaking a habit – like how many days it takes (20, 30, or 40) and what life hacks enable them (like leaving your running shoes by the door, pre-packing your gym bag, or setting your phone to shut down media after a certain time) – habits, like all muscle memory, are ultimately mental exercises.
Even though we may not think very much about certain habits, they are happening because of what’s going on inside of our brains. We do something for the first time and a neural pathway is formed. We repeat the behavior enough times and the pathway is hardwired. Suddenly we feel compelled to do something or we think “it’s just what I/we do.” Even sometimes when the behavior is detrimental, harmful, to ourselves and others; we may not give it a second thought. In the Yoga Philosophy, such deeply ingrained or embedded habits (regardless of if we consider them “good” or “bad”) are considered vāsanās (“dwelling places”), which are based on samskaras (“mental impressions”). While such habits can feel instinctual, they are in fact conditioned.
“It is not accidental that all phenomena of human life are dominated by the search for daily bread – the oldest link connecting all living things, man included, with the surrounding nature.”
– quoted from the Dec. 12, 1904 Nobel Lecture “Physiology of Digestion” by Dr. Ivan Pavlov, winner of the Nobel Prize in Physiology or Medicine
For most of his life, Dr. Ivan Petrovich Pavlov celebrated his birthday today, September 14th. It was his habit. Born in Ryazan in 1849, he would be 68 when the Russian Empire switched from the Julian to the Gregorian calendar (at which point his date of birth would be recognized as September 26th). Imagine if you had lived 68 years, doing things with a certain reference point in mind and then, suddenly, that reference point changed. Now, I can’t say for sure that it phased the Nobel laureate one way or the other – I don’t even know how (or if) he celebrated his birthday. What I do know is that Dr. Pavlov knew a thing or two about habits.
The oldest of 11, and known as a curious and active child, Ivan Pavlov started school late because of an accident. He went to theological seminary for a bit, but his curiosity ultimately led him to the university at St. Petersburg and the field of medical research. He won several awards throughout his career, including the 1904 Nobel Prize for Physiology and Medicine “in recognition of his work on the physiology of digestion, through which knowledge on vital aspects of the subject has been transformed and enlarged.” The Nobel Committee’s description of why Dr. Pavlov won was in part a nod to the fact that he had been nominated four years in a row (starting in 1901). His ultimate win, however, was the direct result of experiments exploring the gastric function of dogs (and children).
Dr. Pavlov first noted that dogs started salivating before their food was actually delivered. He initially called the physiological anticipation, “psychic secretion,” but eventually his reflex system work would be viewed within the paradigm of classical conditioning, respondent conditioning, or Pavlovian conditioning. He was one of the first scientists to associate behavioral responses to environmental stimuli, and his research has been extended into various aspects of psychology, behavior modification therapy, and learning theory. Literally right up until his death, he hosted “Wednesday meetings,” where he discussed everything from physiology and psychology to his views on the treatment of animals by research scientists. While other scientists routinely cited him and his work, Dr. Pavlov has also been immortalized by fiction writers like Aldus Huxley, Anthony Burgess, and Thomas Pynchon. In fact, his work was so instrumental in our understanding of the mind-body connection that people who have never studied medical physiology are aware of “the Pavlovian response.
“When the dog is repeatedly teased with the sight of objects inducing salivary secretion from a distance, the reaction of the salivary glands grows weaker and weaker and finally drops to zero. The shorter the intervals between repeated stimulations the quicker the reaction reaches zero, and vice versa. These rules apply fully only when the conditions of the experiment are kept unchanged…. These relations also explain the real meaning of the above-mentioned identity of experimental conditions; every detail of the surrounding objects appears to be a new stimulus. If a certain stimulus has lost its influence, it can recover the latter only after a long resting that has to last several hours.
The lost action, however, can also be restored with certainty at any time by special measures.”
– quoted from the Dec. 12, 1904 Nobel Lecture “Physiology of Digestion” by Dr. Ivan Pavlov, winner of the Nobel Prize in Physiology or Medicine
While Ivan Pavlov and the Pavlovian response are often associated with the ringing of a bell, his written records indicate a plethora of external stimuli, including visual stimuli. Ultimately, he explains that what is most important is that the conditions are controlled and that the test subjects had control of their faculties. In fact, he used the global platform of his Nobel lecture to state, categorically, “Our success was mainly due to the fact that we stimulated the nerves of animals that easily stood on their own feet and were not subjected to any painful stimulus either during or immediately before stimulation of their nerves.” On another occasion, Dr. Pavlov encouraged scientists to be curious and not “a mere recorder of facts.” His lessons and research run parallel to the elements of practice which Patanjali described thousands of years before as being a method of controlling the activities of the mind, including those deeply embedded habits known as samskaras.
“abhyāsa vairāgyābhyāṁ tat nirodhaḥ” (YS 1.12)
abhyāsa Practice over a long period/without interruption
vairāgyābhyāṁ Non-attachment, without attraction or aversion
tat Those (referring to the “fluctuations of the mind” as described in previous sutras)
For months now, we have been developing habits we may or may not have intended to cultivate. Please join me on the virtual mat today (Monday, September 14th) at 5:30 PM for a 75-minute virtual yoga practice, where we will consider the process of forming (and changing) habits.
This is a 75-minute Common Ground Meditation Center practice that, in the spirit of generosity (dana), is freely given and freely received. You can use the link from the “Class Schedules” calendar if you run into any problems checking into the class. You can request an audio recording of this practice via a comment below.
A Joyful Practice 