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Growing a new garden for this summer! Finally I may even have Sunflowers for the first time :)
Weave mindfulness and concentration together to refine, deepen, and energize your practice. BY Rolf Sovik
December 6, 2013 Have you ever felt the meditative equivalent of “all dressed up with nowhere to go”—the feeling that you are showing up for meditation but nothing is happening? Of course, in one sense, nothing is supposed to happen. Your objective is simply to keep on sitting. But if your inner zeal has vanished, maybe it’s time to review your meditation method. With only modest effort you can overcome doubt, sit more regularly, and energize your practice. Two core features of meditation propel it along. The first is concentration. Concentration centers your mind by giving it an internal focus, a place to rest. With practice, awareness of that focus gradually deepens, filling your mind. But what should that focus be? And how can you maintain and deepen the resting process? Answers to these questions will help you develop a calm and steady flow of attention. The second facet of practice—mindful detachment, or mindfulness—complements concentration. You can witness your mind, observing sensations, emotions, and thoughts without identifying with them. Meditators often liken this to the experience of reclining in a grassy meadow, watching clouds travel across the sky. As the clouds pass by, the deep, unmoving sky expands overhead, filling your awareness. In much the same way, thoughts in meditation move through your conscious mind, while awareness of the vast sky-like space of consciousness expands within. Inner life then becomes characterized by an openness and flexibility that was missing before. People often view concentration and mindfulness as two distinct approaches to meditation. But, in fact, woven together, these two threads form the cloth of authentic practice. In meditation, you aim not only to rest your body in a comfortable seated posture, but to rest your awareness in the sensation of the body in that posture. Soften the way you hold your body and you will experience a deep-seated sense of stillness. Collecting the Forces of Your Mind Start with concentration. The key is to direct your awareness toward a particular focus with care and attention. Once centered, awareness can rest in a relaxed state, without strain. You make “progress” in meditation when you can sustain concentration for longer periods of time, when you find satisfaction and joy in the very act of concentrating itself. This might appear straightforward on paper, but since the mind is unstable, meditation can be far from restful. Here’s what Arjuna had to say about it in the Bhagavad Gita (6.34): The mind is fickle, turbulent, very powerful, and strong. I believe controlling it is as difficult as controlling the wind. In reply, Arjuna’s teacher, Krishna, offered a sympathetic response. “No doubt the mind is difficult to control…but with practice and mindful detachment it can be accomplished.” As you inhale, rest your awareness in the sound so, and as you exhale, in the sound hum. Let time pass, smoothly weaving one sound into the next as you progress from breath to breath. Your concentration will become profoundly relaxed and steady. Krishna’s use of the term “practice” implies some sort of system or discipline. Early teachers compared their system of concentration to a stage in the ancient Indian wedding pageant. In the evening, after the formal wedding ceremony had been completed, the groom led the bride outside to view the stars. Looking into the night sky, the groom asked the bride whether she could see a particularly bright star—one relatively easy to identify. If the bride responded yes, then the groom chose a nearby star that was more difficult to identify. And if the bride was again successful, he asked her to focus on an even dimmer star. Thus, the bride’s attention was led from a bright star to a faint one. The system of sharpening concentration during meditation is akin to a bride’s search for fainter stars. Begin with an easily detected focus, the body itself, and move systematically to more and more subtle ones. In the process, your mind can be rested each step along the way. Focusing Within The sensation of the body is the first object of concentration. In meditation, you aim not only to rest your body in a comfortable seated posture, but to rest your awareness in the sensation of the body in that posture. Soften the way you hold your body and you will experience a deep-seated sense of stillness. This is your first focus—relaxed stillness—the brightest star. After developing awareness of physical stillness, shift your attention to your breathing. The sensations of breathing are a subtler object—a fainter star—than stillness alone. As you sit in meditation, feel the breath expand and contract in the sides of the rib cage as well as the abdomen. Breathe easily and smoothly and you’ll feel your nervous system relax. Once you become aware of your breathing, make the process even more powerful by seamlessly connecting your breaths, one to the next. When the transitions between breaths become smooth and unbroken, your concentration will strengthen. You’ll experience fewer breaks in your attention and reduce the likelihood that your mind will become distracted or that you will fall asleep. You can further refine concentration—reach for an even subtler star—by bringing awareness to the sensation of the breath as it passes through the nostrils. Your focus is the sensation of touch—all the other senses rest. Since the breath is always flowing, sensations of the breath in the nostrils are readily available. Breath awareness in the nostrils settles the mind, collecting energies that might otherwise distract you. Inner life is personal by nature. It includes objects of imagination, duties, desires, questions, and plans—all cast on a palette of awareness. It contains emotional energy. And when it turns painful, it is the source of aversion. Finally, let your attention rest in a focal point within the mind itself by using an internal sound, a mantra, as a resting place. Link your breath to a mantra by using the sound so’ham (pronounced “so hum”). As you inhale, rest your awareness in the sound so, and as you exhale, in the sound hum. Let time pass, smoothly weaving one sound into the next as you progress from breath to breath. Your concentration will become profoundly relaxed and steady. When Your Mind Speaks to You Concentration has a natural ally, a companion, in mindfulness. But while concentration offers a systematic step-by-step approach, mindfulness evolves more intuitively. Much has been written about the art of mindfulness in various traditions, yet you may still find yourself uncertain about its place in meditation. What happens to awaken a sense of mindfulness? What is accomplished by it? A well-known mindfulness exercise is to eat a single grape, slowly. Take in the color, the shape, the texture; note the difference between the peel, the inner flesh, and the juice. Taste the grape on your initial bite and sense the lingering aftertaste as well. As much as this exercise expands awareness, it also illustrates the close relationship of mindfulness and concentration. Eating a grape mindfully, in this sense, is an exercise in concentration. It enhances your capacity to bring full attention to your concentration effort. Unless your mind is fully one-pointed, thoughts that arise in meditation are like reflected images. They are temporary identities, presented to you by your mind. Your thoughts, sensations, attachments, and aversions are like images in a mirror. They are not you. But as concentration progresses in meditation, a quiet shift in perspective occurs. You become mindful in a somewhat different way. Having achieved a certain degree of relaxed concentration, you become a witness to sensations, thoughts, and feelings. That means you see, accept, and even dialogue with them as you sit, while continuing to develop your concentration focus. For example, are you angry? What is the source of that anger and how does it present itself? Are you in pain? What defines your pain and how can you be with it, or even be it? And when your pain distracts your concentration, what should you do and how should you be? Inner life is personal by nature. It includes objects of imagination, duties, desires, questions, and plans—all cast on a palette of awareness. It contains emotional energy. And when it turns painful, it is the source of aversion. Thus, meditation, paradoxically, is not only meant to assist you in dispersing distracting thoughts and feelings, but also helps you to be present to them. Accepting and yet gaining distance from thoughts, emotions, and even pain lies at the very core of mindful detachment. By witnessing the contents of your mind and entering into a conversation with them, you can play a role in their unfolding. You can, at least in part, choose which thoughts to deliberate over, which to supply energy to, and which to gently let go of. This is a great portion of the art of mindfulness. Bringing the Two Together With your mind fixed in concentration, distracting thoughts will appear as precisely that—distractions. Held steady by your concentration, you can rest in your own nature. As your meditation practice continues, yet another dramatic shift in mindfulness occurs. Concentration and mindfulness coalesce. You become mindful of the process of focusing itself—absorbed in a presence that is not a thought or a sensation, but a state of consciousness. It is you, resting within yourself. A metaphor may be helpful. If you were to look in a mirror, the image you see there would accurately reflect your appearance, but could never actually become you. It is a reflection of you. Change your hat, gloves, or sweater, and the image changes as well. No matter the image in the mirror, it can have only a temporary identity, while you alone are the source of every identity. Unless your mind is fully one-pointed, thoughts that arise in meditation are like reflected images. They are temporary identities, presented to you by your mind. Your thoughts, sensations, attachments, and aversions are like images in a mirror. They are not you. The coalescence of concentration and mindfulness turns your awareness back toward your true presence. This is the essence of self-remembering. You are the self-existent consciousness reflected in every change of clothing, every temporary identity appearing in your mind. Your ability to arrive at such a synthesis depends a good deal on your meditative mood. Some days you may be drawn quickly inward, while on other days meditation may unfold more slowly. Some days agitations may delay the appearance of a witnessing awareness or require a longer period of processing, while on other days the inner observer in you may emerge rapidly and naturally. At its own pace, however, a profound deepening of awareness will take place. With your mind fixed in concentration, distracting thoughts will appear as precisely that—distractions. Held steady by your concentration, you can rest in your own nature. Restoring Inner Identity Bring concentration and mindfulness, the two elements of meditation, together, and they have the power to produce lasting change. Each leads to the restoration of inner identity. Each strengthens the effectiveness of the other. The process of witnessing and dialoguing with the mind is assisted by concentration. Concentration creates a calm and stable inner environment. Similarly, mindful detachment leads to an attentive concentration process. Mindfulness guides the mind to a place of rest. In the end, the two can hardly be distinguished from one another. So if you have been lost in a meditative funk or are going through the motions of a meditation that has become a bit too routine, go back to these basics. Let your own practice help you rediscover your meditative enthusiasm. The Habit of Mindfulness The concept of the mind as a witness is inextricably linked to concentration. For example, in India, village women often go to a distant well to collect water at the beginning of the day. They carry the water on their heads as they return from the well, meanwhile talking with one another and avoiding stones and obstacles on the path. No water is spilled, despite having to traverse unsteady terrain. A portion of each woman’s attention remains constantly mindful of the task of carrying water, despite having many other thoughts along the way. Through mindful attention to a task, concentration becomes natural and habitual. ABOUT Rolf Sovik President and Spiritual Director of the Himalayan Institute and a clinical psychologist in private practice, Rolf Sovik has studied yoga in the United States, India, and Nepal. He holds degrees in philosophy, music, Eastern studies, and clinical psychology. Former Co-Director of the Himalayan Institute of Buffalo, NY he began his practice of yoga in 1972, and was initiated as a pandit in the Himalayan tradition in 1987. He is the author of Moving Inward, co-author of the award-winning Yoga: Mastering the Basics, and a contributor to Yoga International.
The Healing Power of Attention, WAKING TIMES December 8, 2013
Antony Sammeroff, Contributor Waking Times What is attention? If you’re interested in spirituality you may have heard it called consciousness or presence. If you have an interest in psychology or are more on the hard-science side of things you may have heard it called mindfulness instead. Mindfulness is a useful term if you read it as “what you are mindful (aware) of,” and not so helpful if you consider it to be concerned primarily with the mind, that is, what you are actually thinking. There is a subtle difference. You may be thinking about what you are mindful of – it may even be helpful to do so at times – but thinking is not the key component of mindfulness. Awareness is. That’s why I like to call it attention. What are you paying attention to? What are you making yourself aware of? We all needed attention at sometime. Especially as children. The younger we were, the more we needed it. In fact, studies have shown that babies who are not touched simply die! Attention is so important to children that if they can’t get positive attention they may act out to get negative attention instead: admonishments, yells, timeouts – even beatings in extreme circumstances. For the desperate child, the old adage ‘beggars can’t be choosers’ applies – any attention is better than none, and so neglect is the worst form of abuse. Of course negative attention will never really help a child grow into an adult in the long run, but a child who gets plenty of positive attention will learn to give it to themselves and others. Dogs are pack animals who may tear up an entire house for the need of attention if left alone. Why? Because attention is life-giving. Everything is a reflection of how much attention has been put into it, is it not? The pen I first wrote these words with arose from the attention of the factory assistants who moulded it and the bureaucrats who marketed it. A Song is the product of the attention the songwriter put into learning their instrument, practising their skills as a lyricist, and sitting down to combine the two creatively. A song which is not given the attention it requires never gets written. A building is the flower of the architects who designed it, the lecturers who trained them, the builders who laid the cement, the truck drivers who shipped it. A derelict building reflects a lack of attention. How derelict are we? A houseplant lives or dies based on the quality of attention it receives, and it follows naturally that the areas of your life that are most unsatisfactory are the ones that are the most in need of attention. Proof for this can be found in the fact that so many of us are familiar with the feeling of being put off by the amount of attention some things appear to need! (This is where a good friend, counsellor or therapist can help jump-start the engine.) You will notice, again, that attention does not simply mean “thinking about.” If you’re anything like me you will find that thinking about a task makes it bigger, and bigger, and bigger – and the bigger it gets the harder it looks to accomplish. Thinking relates through past and future, and so the mind looks forwards and says “there is so much to do!” Attention, on the other hand, is given entirely to the moment. “There is only one thing to do, and doing it will naturally lead on to the next thing.” We must treat ourselves, and our projects, like the house plant. It needs the correct kind of attention. Water is one kind of attention, and water is good – but too much water will drown it. Thinking is one kind of attention, and thinking is good – but too much thinking will drown us. How do you know what the right kind of attention is? How do you get more of it to dish out to yourself and your projects? By hanging back. By not rushing. By taking the time to know what you are trying to do before trying to do it. By giving your attention instead of distracting yourself from the challenge with thoughts. By giving your attention instead of putting extraneous things into your head like tv, video games, social media, books – all the beautiful fruits of other people’s attention which are wonderful in their own place but are used too often by us to escape working in our own orchard. In essence, you gain attention by not ignoring yourself. Next week we’ll be looking at what ignoring yourselves entails, why we do it, how to stop, and how we can improve the quality of attention available to us, then we’ll move on to putting our attention outwards so we can truly heal the world. About the Author Antony is a relationship coach, theatre critic and piano tutor living in Edinburgh, Scotland where he runs life-changing workshops to help people improve the way they communicate with themselves and others to improve their relationships. He administrates The Progressive Parent youtube channel which provides free resources for carers of children to help them do the best job they can, and is also studying his postgraduate doctrine in Counselling part-time. Of all his vocations, his favourite activity is working with individuals one-on-one to help them enrich their lives and relationships. His website can be found at www.enrichyourlife.co, and he takes bookings internationally over skype or phone.
Yoga for Insomnia by Baxter
December 18, 2013 One of the most common complaints that my yoga students and patients share with me is their inability to get a good night’s sleep. Almost everyone will have an occasional bout of sleeplessness, but for some, insomnia can linger for days or weeks, or even become a chronic situation. According to the Centers for Disease Control, it impacts more than 70 million Americans. That counts as an epidemic. How much sleep a person needs is somewhat subjective. I’m a solid 8-hour a night guy. That’s what it takes for me to wake up feeling refreshed and ready to go. My grandmother, on the other hand, used to say she only needed 5-6 hours a night in her later years to feel her best, and she lived to 93! The symptoms of insomnia are at minimum troublesome, and at worst, debilitating: daytime fatigue or sleepiness, irritability, depression, anxiety, tension headaches, GI symptoms, ongoing worry about sleep, trouble with mental focus and attention. Beyond inconvenience, insomnia’s effects can be much more serious: it’s implicated in car accidents, medical and work errors, and linked to chronic diseases like high blood pressure, depression, anxiety and obesity, and even cancer. The potential causes of insomnia vary, but at the top of the list is stress, followed by anxiety and depression. Other causes may include prescription and over the counter medications, caffeine, nicotine and alcohol, medical conditions such as chronic pain, breathing difficulties or frequent urination (just to name a few), changes in your environment or work schedule, poor sleep habits, eating too late in day and too much, and “learned” insomnia linked to excessive worry about falling asleep. And as we age, the chances of developing insomnia go up due to the following age related changes: changes in sleep pattern; a decrease in activity levels, both social and physical; changes in health status; and increase use of medications. Can yoga help? Research indicates yes. We already know that the three most common reasons for insomnia—stress, anxiety, depression—are diminished greatly with regular yoga practice. In addition, one study found that yoga also helped with increased cognitive arousal, or when the mind wakes up and is very busy right when you try to fall asleep or wake in the middle of the night. Another study found that insomnia among menopausal women was decreased through an evening yoga practice. When my students ask me what yoga pose is good for insomnia, I have them immediately expand their view of sleeplessness. I do that by suggesting that addressing insomnia with yoga starts first thing in the morning and lasts all day! What am I talking about? I recommend doing a more active yoga practice early in the day if your energy level permits it. This melds more naturally with the hormones in the body that, if balanced correctly, will support a better night’s sleep. And if you are too tired for a vigorous asana practice, even a gentle one to get you moving a bit and loosen up the physical tension that often accompanies a poor night’s sleep, is beneficial. From there, being mindful of what you are taking in during the day that could have negative affects on sleep is really important. You might set the intention at the end of your morning practice to pause during the day before consuming things like food and drink, that could keep you up at night, specifically caffeine, cigarettes, alcohol, and medications that are stimulating. I recommend trying to take at least 10-15 minutes of time out in nature during the day to reconnect to a quieter, more peaceful reality. And in the evening, an earlier dinner-time, followed an hour or so later with a gentle yoga practice is good preparation for sleep time. Include poses you find quieting to your individual system, as well as breathing practices that are calming, like ones that gradually lengthen the exhalation part of the breath cycle, as one example. A recorded guided visualization, body scan, or meditation, or yoga nidra can all help to shift your nervous system for arousal to calm in preparation for bed. And turn the action dramas of the TV or computer off early, put down the Hunger Games trilogy way before the lights go out. And if you still find you are having trouble falling asleep or you awaken in the middle of the night, doing breath awareness and body scan practices in bed often will get you back to sleep faster than doing nothing at all. With yoga, done daily, may you have sweet, uninterrupted, dreams!
Ayurvedic Superfoods You Should Be Eating by Talya Lutzker
December 17, 2013 Tumeric is one of the most powerful antioxidant and anti-inflammatory superfoods around. According to Ayurvedic medicine, food can and should be taken as treatment for what ails you. We’ve got to eat. So why not make your food your medicine? Food is transformed into vital life-force energy; eating for inner strength and immunity, a clear mind, flowing circulation, and powerful digestion is only natural. And with just a bit of planning, you can transform most meals into an immune-boosting reality. By now, we’re all familiar with the term “superfood,” a description of a vegetable, fruit, nut, or seed or some other plant part that is higher on the nutritional scale than most, and bursting with things like antioxidants, organic acids, vitamins and minerals, essential fatty acids, and more. Examples include goji berries, acerola cherry, raw honey, bee pollen, and coconut oil. Ayurveda, however, deems even the most common of everyday herbs and spices as super-charged foods. When used in accordance with Ayurvedic principles of creating balance (it helps to learn this under the watchful eye of an Ayurvedic practitioner, an expert who can help guide you in understanding what balance means for your unique constitution), illness and fatigue can really shift. I want to share some of my favorite Ayurvedic herbs, spices and remedies with you. These are the foods in my kitchen and that I know will keep you warm, healthy, vibrant, and feeling incredibly vital—something we all need as we traverse these long cold months of winter. Astragalus Root: Found in most health food stores and Asian markets, astragalus root is a powerful adaptogen, or plant extract that increases the body’s ability to resist the damaging effects of stress and illness, and help restore the body to normal function after either. It can be added to soups, stews, broths, and pots of grains (one or two sticks per pot). Black Pepper and Whole Coriander Seed. These are two of the most beneficial and detoxifying spices around. Blend together in a traditional pepper grinder and add a quarter teaspoon to meals, even sweet ones (it’s so good on pumpkin pie!). Black pepper promotes healthy circulation. Coriander is the digestive regulating spice of Ayurveda; it can help heal all types of digestive issues. When digestion is good, immunity is strong. Garlic. Normally in its raw form, garlic can be too heating for pitta types, those with very fiery constitutions. But in the damp, cool winter, garlic is the antithesis to colds and flus. If you’re sick or fighting an infection, garlic can help knock it out. Add it to teas, broths, soups—even a raw clove chopped on top of your food now and then (if your stomach can handle it). It’s antibacterial and antiviral qualities can help keep you well throughout the winter season. A pinch of cayenne pepper in tea or a morning cup of hot lemon water is also a welcome winter addition. The Wonder Herbs: Ginger and Turmeric. Called the “universal medicine,” ginger is healing, warming, energizing, anti-inflammatory, expectorating, and is as stimulating as it is delicious. It encourages healthy appetite, calms indigestion, and is one of the best common herbs for promoting healthy circulation. Turmeric is ginger’s close family member and touts many of the same benefits, but tumeric’s anti-inflammatory and antioxidant prowess is even greater! It aids the body in digesting proteins and its bitter/pungent/astringent taste is one of the best for balancing the body in winter. See my recipe Ginger Turmeric Tea below. Vitamin C: Warm, light and circulating, ample amounts of food-sourced Vitamin C is a must year-round but especially in the winter. Its antioxidant goodness supports collagen growth, healthy tissue maintenance, and immunity. If you have grapefruit, lemons, oranges, Brussel’s sprouts or broccoli in your kitchen right now, you’re off to a good start. Just don’t overcook the veggies! Cook broccoli and Brussels sprouts just until they turn bright green to preserve a good chunk of the nutrients. More super-charged whole-food sources of vitamin C include amla berry (a revered sour fruit from India that contains one of the highest concentrations of Vitamin C on the planet), acerola cherry, fresh raspberries, and strawberries. Aim for at least 300 mg per day, more if you’re feeling fatigued or fighting something off. Be well! Everyday Detox Spice Blend VK-P= Preparation time: 2 minutes 1 C whole coriander seeds 1/3 C whole black peppercorns Mix both in a spice grinder and use to top most meals. Homemade Throat Soothers VK-P= Preparation time: 10 minutes 3 tablespoons slippery elm bark powder 1 teaspoon dried ginger powder (omit for pitta) 1 1/2 tablespoons raw honey (for kapha) or molasses (for vata) Place the ingredients in a small bowl and use a spoon or bare hands to combine completely. Enjoy 1/2 teaspoon at a time, with herbal tea as desired. Lovin’ Spoonful V-P+K= Preparation time: 2 minutes 1/2 teaspoon raw honey (with propolis if you can get it) 1/2 teaspoon raw local bee pollen Place raw honey on a spoon and dip into bee pollen to “catch” as much as you can on the honey-covered spoon. Follow with a glass of water or a cup of tea. Double dipping allowed! Ginger Turmeric Tea VK-P+ Preparation time: 15 minutes Yield: 1 to 2 servings 2 C water 2 inches fresh ginger root, peeled and grated 2 inches fresh turmeric root, peeled and grated 1-2 teaspoons raw honey (1/2 teaspoon for Kapha) or coconut nectar Use a box or cheese grater to grate the ginger and turmeric. Bring the water, ginger, and turmeric root to boil in a medium saucepan. Simmer for 10 to 15 minutes. Remove from heat, strain, and drink with raw honey to taste.
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Tadasana of the Blanket If you teach Restorative Yoga, or just want to know how to fold blankets to help you with your Yoga poses, check out this quick intro...
****What I learned my first class at 200hr TT. I knew that my OCD and I would fit right in. They call it "mindfulness." I like that.
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