The Holy Longing

Tell a wise person, or keep silent, because the massman will mock it right away.
I praise what is truly alive, what longs to be burned to death.

In the calm water of the love-nights, where you were begotten, were you have begotten,
a strange feeling comes over you when you see the silent candle burning.

Now you are no longer caught in the obsession with darkness,
and a desire for higher love-making sweeps you upward.

Distance does not make you falter, now, arriving in magic, flying,
and finally, insane for the light, you are the butterfly and you are gone.

And so as long as you haven’t experienced this:  to die and so to grow,
you are only a troubled guest on this dark earth.

- Goethe –

No matter how strong our practice, how balanced we feel – there will inevitably come along something in our lives that crushes our world and leaves us spinning with loss and profound grief.  I recently have gone through such an experience, and still find myself in “the dark night of the soul” that follows events such as these…my hope is that my experiences may help you one day in your own loss.

A journey towards Death

Our lives are a journey towards death from the moment we are given birth into this world, yet for the majority of us, death remains a fearful, never-to-be-thought-of demon awaiting us at our life’s end.  Even when we sign on to a belief system that explains death, it does nothing to eliminate our fear of the moment when we step through death’s door; of the time when what we know ourselves to be ceases to exist.

I have begun to understand that the trick is to allow yourself to die every day…to everything.  All the things we crave to surround ourselves with as security blankets – beauty, youth, money, power and all our fears – decay, age, illness, loss, death – are all out of our control anyway.  We practice death in our losses of loved ones, friends, changing jobs, divorce, moving on…the list is endless.  Even at a physiological level, our bodies continually die and regenerate on a daily basis – whether we choose to be active and conscious participants or not, all things rise…and end.

When I am true to myself, open and honest – I know I still tend to be a control freak.  We carry around so much fear of not being in control, of not being able to maintain our grip on life; and yet the true nature and gift of life is that we are never in control, we can hold onto nothing.  Intellectually, I understand this, and I have often thought I had internalized it on a deeper level as well, but I still struggle for control all the same.  The path I have chosen is one of learning to be at peace with this lack of control instead, relaxing into the infinite possibilities of uncertainty and allowing me to die continually to the moment.

Dark night of the soul

As with most of us, I needed a “a big alarm clock,” a major loss in my life to reveal to me what it truly means to continually die and set my feet on the path.  Where I see tragedy and loss, I understand it may be the very thing I need to be liberated from my hidden fears of change and death – death to anything.  I am still deep into the despair of abandonment and loss; what the mystics call “the dark night of the soul” I mentioned previously.  My faith, my knowing, is that way down here in the darkness is my timeless and eternal soul; waiting for me to stumble upon it and then emerge empowered and healed.  I have seen sparks of my soul, briefly illuminating the darkness and drawing me forward, even when another day would seem impossible.

My journey…and your journey, are through the valley of death; a journey from utter darkness into the radiant light of the sun…death and rebirth, dark and light, loss and finding, emptiness and fullness.  We must try to understand that in order to make room for the new; we must let go of the old.  Our loss is old the moment after it happens, but we hold it, refusing to let go, even as it begins to slip away from us.  There is no room in our heart for the new in a heart that refuses to let go of the old.  This darkness should not be feared, but embraced as a valued friend.  Without the uncertainty and continued change in life, nothing would be possible.  This uncertainty and stripping away of our outer layers through loss and grief will lend us to new joy in what may come for us.

A doorway to joy

Doctor, heal thyself…Not as easy as it sounds, I can attest.  There are a few ways to help strengthen your ability to see death and our daily practice for it through loss, change, grief and more as a doorway to the new and joyful:

Yoga – In Yoga, we die to one posture to be born into the next.  Our bodies become a flowing picture of life on our earth rising, falling, rising again.  From Mountain (pose) to Tree, to Downward Dog and Camel, we transition birth, life, death, change…When facing a loss or profound grief, allow your yoga practice to show you the realization that all things change.  Feel as your acceptance of this fact seeps into your body…your transition from one pose to another will become smoother.  Accept that as our body’s moves and changes, so does our life and circumstances.

The practice of Fana – One of the cornerstones of the Sufi faith is the practice of Fana; the practice of dying.  This practice stems from the soul’s homesickness for God, or the Eternal.  Whenever you feel yourself resisting change, or refusing to let go of old grief and loss, understand it is the soul’s desire to be full, not empty.  When you let go of grief, of change, of loss, the empty spaces will be filled by our spirit, by the Divine itself.  Pray, as is the Sufi tradition, for your little self to die so you may step into your larger self.  Pray for the Ego to die in the larger picture of our immortal and eternal selves.

Practice this visualization exercise from one of my favourite Buddhists, Thich Nhat Hanh:  Lie on a bed, mat, or the grass in a position which you are comfortable in.  Breathe normally and lightly.  Imagine that all that is left of your body is a white skeleton lying on the ground…Now imagine eighty years later, your skeletal remains long buried in the ground.  Clearly see all the bones of your body…breathe very lightly, your heart and mind serene.  See that your skeleton is not you.  Your bodily form is not you either.  Be one with life, live eternally in the trees, the grass, in others, in the birds and other beasts, in the sky and in the ocean waves.  Your skeleton is only one part of you.  You are present everywhere and in every moment.  You are not a bodily form, or even feeling, thoughts, actions, and knowledge.

Namaste, my friends.  May your times of change and dying to every moment bring you to the realization that everything is possible.  May grief and loss lead you to your own eternal souls and out into the light again, with renewed hope and joy for the new and the unknown.

Related posts:

1. Yoga Aids Weight Loss And Reduces Cardiovascular Disease Risk: 34 Years Of Scientific Findings

I have been having some great yoga/martial arts training sessions recently with my karate instructor, Kyoshi John Leroux. We usually begin with a warm-up to get our heart rates elevated then do a few yoga poses and finish up by going through kata(a series of karate moves in a fixed pattern) and self defense techniques.

One of the yoga poses that we practiced this week was Pigeon or Kapotanasana (I have mentioned my love of this pose before!) We did a bit of flow, going from Sleeping Pigeon to One-Legged Pigeon. On an inhalation, you extend and arch back gently and then on an exhalation you fold forward into Sleeping Pigeon. Move between the two pigeon variations as you follow your breath. Yummmm…

As we moved through the flow, Kyoshi John commented that he teaches this as dolphin breathing. He described it like this:  Take a deep breath in like a dolphin does when surfacing for air. You take in all of the oxygen that your body requires for the next cycle, exhale and fold forward like a dolphin diving.

Visualization can be a very beneficial practice that adds to the  experience of deep breathing and relaxation. While doing the pigeon flow,  I  found the dolphin imagery was very powerful and brought strength and grace to the practice.

Legendary Dolphins

Dolphins have a prominent place across many cultures in stories and legends. They are often associated with divine powers. In ancient Greece, dolphins were seen as messangers of the gods and killing a dolphin was equal to killing a human.

Ancient Celts attributed the dolphin with healing powers and today recordings  of dolphins and whales are used for relaxation and healing music tracks.  Some Australian aborigine tribes regard dolphins as guardians.

Dolphins teach us how to live in sync with the rhythms and patterns of nature. They are sometimes said to symbolize the breath of life riding the waves of emotion. In many spiritual traditions, spiritual growth comes about by allowing ourselves the freedom to fully experience feelings and emotions.

Dolphins spend most of their day playing. They are joyful creatures who live harmoniously with one another. If one dolphin is hurt or ill, the others tend to it, bringing it to the surface to breathe. How beautiful is that?!

I came across a practice called “Iruka No Kokyu” or Dolphin Breathing Meditation. Deep breathing is a great way to relax and as mentioned above, when combined with imagery can augment the relaxation response. I love that this meditation focuses on the heart chakra, so very fitting with the dolphin’s nature.

Directions for Dolphin Breathing

1. Find a comfortable seated position.
2. Start by focusing on the natural rhythms of your breath.
3. After a few moments, imagine that just like a dolphin you have a breathing hole on the top of your head.
4. Visualize simultaneously inhaling upward from the feet and downwards from just above the head.
5. See the breath meeting at the heart chakra. Pause and suspend the breath momentarily.
6. Begin to exhale. As you do, imagine the breath flowing outward from the heart chakra and mingling with the energy around you.
7. Repeat the dolphin breath for four sets of four breaths.

Related posts:

1. Pranayama: More Than a Breath of Fresh Air
2. Using Yoga & Breath to Let Go of Tension
3. The Science of Breath

Letting go is not easy. In most of our daily activities we are doing just the opposite. We are working towards a goal. We are trying to strengthen. We are always pushing.

In Janu Sirsasana (Head to Knee Forward Bend), we practice letting go. By lengthening the exhalation we can learn to relax during the pose. Yoga teaches you that discomfort is okay and we learn to let go of stress in situations we view as less than ideal.

Forward folds turn your focus inwards. When doing the Head to Knee Forward Bend (a pose I have always loved) I automatically close my eyes. It’s instinct. My body draws in and my mind follows. Focus is on my inner world and it’s a bit easier to let go of what’s happening around me.

As you extend forward into the fold, the intention is not one of force. Don’t pull yourself lower than what your body is ready for. It is a perfect time to practice Satya, which is the yogic principle of truth. Be honest with yourself. Let go of expectations and although the pose may not be exactly what you had pictured, it could be exactly what you need at this time.

Benefits of Janu Sirsasana (Head to Knee Forward Bend)

• Stretches and strengthens the spine and lower back
• Stretches the hamstring and groin
• Calms the mind
• Improves digestion
• Helps to alleviate mild depression
• Reduces headache pain
• May help to alleviate menstrual cramps
• Relieves symptoms of insomnia and high blood pressure
• Stimulates the kidney and liver

Besides giving us the chance to reflect and turn inwards, why is it this posture is so calming?

Janu Sirsasana stimulates the bladder meridian that, according to Chinese medicine, flows down the back of your body and the backs of your legs. The urinary bladder channel has to do with our ability to cope with life and change.

It is also connected with the limbic system of our brain. The limbic system controls our moods and adds the positive or negative spin on our emotions. Neuroscientists believe that the limbic system needs to be kept cool in order for us to feel emotionally stable. An overactive limbic system is associated with depression and anxiety.

Interestingly, according to Chinese medicine, emotions are simply an expression of chi or energy – they are neither good nor bad. What’s important is that they are allowed to flow without impediment.

Directions

1. Begin seated on the floor in Staff Pose, with your legs stretched out in front of you. Rest the sole of your right foot against your inner left thigh. The right leg is open on the floor with the knee pointing out.
   *Tip: You can sit on a block or a folded blanket in order to elevate your hips. This will tilt your pelvis forward slightly and allow you to keep you back straighter as you fold.
2. Inhale and stretch your arms above your head lifting the rib cage up from the pelvis. As you exhale, twist your torso gently so that your spine is lined up with the extended (left) leg.
3. Take another deep breath in and lengthen your spine up. Feel your rib cage expand. Exhale and bend forward from your hips. Fold as far as you can without rounding your back and then place your hands on the floor on either side of your leg.
4. Maintain the length in your spine and reach your hands towards your left foot. Hold on to your foot, ankle or leg or a strap wrapped around the foot.
   
5. With each inhalation, extend and lengthen your spine. Reach your tailbone and the crown of your head away from each other.
6. With each exhalation, focus on softening, folding and letting go of tension.
7. Hold the pose for 1 to 5 minutes on each side. Sigh happily.

For more on Janu Sirsasana, see this mini Head to Knee Sequence.

Koi Fish photo credit: richard winchell

Related posts:

1. Parivrttaikapada Sirsasana and the Core of Self, Part Two
2. Parivrttaikapada Sirsasana and the Core of Self, Part One of Two

Deep breathing is one of the easiest ways to improve your quality of life. The average adult uses only one third of their lung capacity. Chronic tension and poor posture also contribute to poor breathing and thus poor health.

Many of us come to yoga as what is sometimes termed “chest breathers.”  We breathe from the chest – our breathing is irregular and air intake is slow. Diaphragmatic breathing is much healthier.  It allows you to take in more air and to breathe it  in more deeply.

In yoga, diaphragmatic breathing (or abdominal breathing) is typically one of the first pranayama (breath control) techniques we learn and practicing it is truly a great gift to yourself.

Benefits of Diaphragmatic Breathing

There are countless ways that abdominal breathing can benefit our overall health. I’ve mentioned a few of the most important below:

1. Triggers the Relaxation Response

Diaphragmatic breathing soothes the nervous system and is a great tool for releasing tension from the body. It also reduces stress hormones in the body.

2. Boosts Energy and Increases Vitality

Breathing deeply increases your energy levels as it allows fresh oxygen and nutrients to be more easily distributed to all the cells in your body. This helps the brain and all of the organs to function optimally.

3. Strengthens the Immune System

Abdominal breathing helps prevent infection of the lungs and other tissues.

4. Improves the Circulatory System

Diaphragmatic breathing benefits the circulatory system by increasing blood circulation and helping with blood-return to the heart.

5. Helps digestion by massaging the internal organs as the diaphragm moves up and down.

6. Helps us to center and ground ourselves.

How Does It Work?

The diaphragm is a large muscle found between the chest and the abdomen. When we breathe in, the diaphragm contracts and moves down causing the abdomen to expand.  A negative pressure is created and air is forced into the lungs.

For a detailed explanation, have  a look at the excellent video below by 3d-yoga.com Very cool!

Click here to view the embedded video.

Technique

Abdominal breathing can be practiced lying down on your back, on your belly or any future positions.  As you inhale, you allow the belly to expand. As you exhale, allow the entire body to soften, releasing the breath slowly and gently.

The video below from YogaYak teacher Kavita Maharaj, offers a great explanation and instructions to guide you through the  diaphragmatic breath.

Click here to view the embedded video.

Related posts:

1. 8 Reasons to Practice Headstand (Salamba Shirshasana)
2. Alternate Nostril Breathing for Calm and Balance
3. 10 Reasons Why Everyone Should Practice Yoga!

photo credit: maiar loves you

Thanks so much to Angela for contributing this wonderful guest post and sharing her ideas for creating and following a spiritual path.

When I became interested in spiritual growth, I pushed myself in all areas of my life: financial, social, spiritual, health, career/work, etc. I discovered my purpose in life, developed some goals I was passionate about, and gained clarity in my life. During this period, I gained a lot of self confidence.

After a few months, I slowly felt subtle sensations that something was wrong. I seemed to be doing lots of busy work, but didn’t feel I accomplished anything. My life became a series of reactions, rather than proactive achievements. I realized that spiritual growth is not something you do once, and that’s it. It’s something we need to work on on a day-to-day basis. If we don’t, we can easily get caught up in the hustle and bustle of society. We lose sight of our deepest values and principles.

Here are some of my favorite ways to ensure I am always living a life of my own conscious choice every single day;

1. Journaling

Journaling is my favorite method of connecting with my spiritual side. You don’t need anything fancy like a blog. You can simply open up Notepad and type whatever comes to mind. Don’t worry about grammar, or spelling, just keep writing! And there are no hard rules. If you feel the need to simply list a bunch of things that you need to do, list them. If you want to write down a person’s name over and over, do so. If you want to scribble and draw something, do so.

If you have a major problem that you keep worrying about, write about it! Even if you can’t take action in it, you will be at peace with yourself if you consciously acknowledge it’s a problem, and that you need to either take steps to solve it, or consciously accept it. That’s more comforting than simply deluding yourself and ignoring the problem.

Journaling can be an amazing problem solver. I often find when I start writing about my anxieties, the solutions to my problems just come sponateously.

2. Meditation

I don’t do any formal meditation. In fact, all I do is simply sit in my couch with my eyes closed, and breathe in and out. I sometimes repeat a mantra such as “We are here to shine, not whine”, or “I’m here to cultivate greatness”. I also silently remind myself of my purpose in my life, which consists of just 4 brief sentences.

You don’t have to chant or say anything if you don’t want to. In fact you can just sit in a room with silence. I highly recommend allocating at least 15 minutes everyday sitting in a quiet room with silence, and let your mind be quiet. If your mind keeps thinking about something, don’t force yourself to be quiet, just observe it like a pebble floating down a river. If you’re really stressed, I suggest repeating certain peaceful words such as “tranquility”.

If you can’t find any quiet time at all, simply practice being in the moment in your daily activities. When you’re washing the dishes, focus only on washing the dishes. If you’re commuting, focus only on the commute, and on the other commuters around you.

3. Taking Long Walks

Whenever I’m stressed out, taking a long walk often calms my mind and restores it to inner peace. Even walking in the busy, crowded streets of the city can be a stress-relieving experience. I love to people watch! Often when I am loaded with busy work, I take time in the middle of the day to just walk for a few minutes and observe the people, the buildings, the sky, the trees, and everything around me. It helps keep me in perspective, and reminds me that the world doesn’t revolve around me, or my work. There are lots of things to experience in this world – constantly worrying about my problems is just silly!

4. Goal Reminders

As much as I am passionate about my goals, I definitely need to remind myself of them every single day. I often do this during my meditation sessions as soon as I wake up.

I also have a scrapbook that I carry around that contains pictures related to my goals. For instance, one of my goals is to travel to Iguazu Falls, Brazil, so I put a picture of the awesome Iguazu Falls in it. My scrapbook also contains pictures of my dream house, a couple dancing, the streets of Japan, and the beaches of Hawaii. Everytime I have a desire I really want to connect with, I try to find a picture related to my desire, and just put it in the scrapbook. I try not limit myself, and don’t worry if it looks silly or not. If you really want it, put it there! Look at your scrapbook everyday, and visualize all of these things happening in the future.

Of course, it doesn’t have to be a scrapbook. You can be creative. You can have a digital photo frame, which photos related to your goals. Or you can design a desktop wallpaper with pictures of your goals. You can have a Flickr collection devoted to your goals. You may even decide to print your goals out and put them around your house! The key is to make sure your goals are right in front of you. That way your daily actions are a reflection of them.

5. Connecting with Loved Ones

Sometimes it’s rejuvenating simply to connect with friends and family. We are social creatures after all. If I don’t hang out with a friend for more than a week, I often feel very sluggish and unmotivated. If you’re working for a boss, it’s often best to have lunch with a co-worker as often as possible. If you’re self-employed, try to find other entrepreneurs to have coffee with during the week. While it can be good to connect with yourself through journaling, and meditating, we need to mix some social activities into our lives as well.

If you live in a new city away from friends, then make new ones! It’s amazing how often we restrict ourselves to a tight group of people. Branch out, meet more people – different types of people. See what other things people are interested in, and learn other perspectives of life. It’s all good.

6. Traveling and Seeing the World

Traveling is one of the things I absolutely love to do, and need to do more of. If we’re always immersing ourselves in the same places and experiences, it’s a great way to remain stagnant. Traveling abroad helps us learn more about ourselves, humanity, and the world. Traveling, especially to places that give us a culture shock helps broaden our perspective on life.

Even if you travel to a place like Las Vegas, you can experience spiritual growth. You can see why people are addicted to gambling, and how human nature works. You can quickly learn new truths about the nature of existance, and about yourself. It’s an insightful experience.

What are some of your favorite ways to rejuvenate your spiritual side?

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About Angela

Angela C. is writing a yoga book that will be coming out late next year. She is a yoga lover, personal development coach and an expert on colon cleanses.

No related posts.

Yesterday, I was chatting with my friend Cameron on Facebook about finding balance. Everyone has their own way finding that pleasing state of equilibrium that makes you feel that things are okay, even if only for now. I mentioned to him that baking bread makes me feel grounded. I always thought that was kind of funny. But it’s so true. He made a very interesting observation — there are many types of meditation and baking is one of them. It allows one to focus on a single object. (Be sure to check out Cameron’s blog – he is a talented visual artist, devout foodie and always has an interesting outlook on things)

Meditation is a technique for resting the mind. We are trying to attain a higher state of consciousness, one that is different from our normal waking state. The goal is to quiet the mind, to streamline the continual swhirl of thoughts by giving the mind a single focus.

A meditation practice requires: 1) concentration – the ability to focus your attention and 2) mindfulness – the ability to calmly observe and be aware of what you are doing with compassion and detachment.

So how does this apply to my passion for baking bread?

Concentration

When I’m creating a loaf of bread I give it all of my attention. I love what I am doing, become immersed in the process and am able to let go of everything else. It’s like the other parts of my life become temporarily suspended. There are few things that get my undivided attention like this. Like most of us, my day is usually filled with multitasking and a brain that’s trying to run a complete marathon every hour!

Mindfulness or “The Baking Zone”

When I am baking bread, my thoughts tend to be things like: oh interesting, how cool, what would happen if…  as if I am observing myself and what I am doing. I love seeing the dough come together. I love checking in as it rests and rises. And oh as it bakes the heavenly smell…you just can’t help but be completely present in the moment.

When I open the oven door, I’m always in awe to see that the dough has ballooned up to form a gorgeous loaf. Of course I’ve had my share of failures — forgotten ingredients, loaves not rising, dense and hard as rock… but perhaps that is where detachment comes in to play

My husband thinks my dream of opening a bakery/yoga studio is a little off the wall – but I can’t think of a better match. How about it – would you drop by?

(Later, I will post a recipe for my son Charlie’s favourite “Sesame Bread.” Give  it a try. If not for the meditative experience, for the delicious taste!)

Related posts:

1. Charlie’s Favorite Sesame Bread
2. Kick Old Habits and Find Your Groove with Yoga
3. Make your Next Walk a Meditation

photo credit: shankar, shiv

Have you ever felt carried away by a song? Nada yoga is the yoga of sound. A path of exploration of consciousness through sound, Nada Yoga uses music to focus our thoughts and our minds to meditate. The sound can be external (such as music from an instrument or CD) but can also be internal (the sounds that arise from within).

We start by first focusing our practice on the external or “struck” sounds, calming our mind and perhaps enabling us to become more aware of subtle inner sounds (unstruck sounds). These inner sounds that arise from your own body; from things such as blood pumping and the electrical energy of nerves and may be perceived as bells, a flute or a quiet humming. In Nada Yoga, by concentrating first on the external sounds and then on finer and deeper sounds, we can move from the outer to the inner realm.

Nada yoga has been called the science of divine vibration. By tuning in to our subtle vibrations we may be able to reach a state of silence and peace.

Nada yogis believes that everything in the universe is vibratory and therefore sonic in nature. This theory is also supported by modern physics which claims that everything in the entire universe is made up energy vibrating at different frequencies. The speed at which an object vibrates contributes to its particular sound. The tones and frequencies that make up the universe become the subject of meditation in Nada Yoga.

“Seek the sound that never ceases, seek the Sun that never set.” ~Rumi

How to Practice Nada Yoga

Start out by sitting in a comfortable meditation posture. Choose a piece of music that is relaxing and claming. Instrumental tends to be less distracting and allows you to meditate on your own thoughts. The traditional choice is classical Hindu music but you may want to use New age music, perhaps something with an Eastern influence. Another good choice is sounds of nature. We perceive a lot of creative sound in nature, such as the mating calls of birds and the complex songs of whales and dolphins.

Try concentrating on the music for 5-10 minutes. After you form this habit you may extend the time and eventually you may want to try focusing on internal sounds without the music.

Benefits of Nada Yoga

• Through vibration, Nada Yoga refines all of the body’s systems. It helps to harmonize the energies of the body and bring them into alignment with your natural vibration.
• Broadens the consciousness and facilitates acceptance of other cultures and their vibrations. Jean Houston explains, “Every person has a different tonality and is made up of different sonar frequencies. That is why we prefer different things and are so radically different from and to each other”. (Source) Exposure to a variety of sounds, rhythms and vibrations cultivates a larger ear and more open heart.
• Calms the mind.
• Develops better listening skills.
• Cultivates a sense of joy and harmony.

It is said that Nada Yoga is not an intellectual pursuit but something that needs to be experienced. Have you tried Nada Yoga or had any experience with sound as healing?

Related posts:

1. Yoga Music for Meditation

What if each step you took brought you closer to a place of peace and balance? This past weekend, my yoga teacher training group tried a walking meditation. I enjoy going for walks and have always found walking to be meditative, however have never focused on walking as the meditation itself.

What is a walking meditation?

Walking becomes a meditation when you bring your full attention to the act of walking and nothing else – meditation in motion.

How is a walking meditation different from a seated meditation?

Well for one thing it’s best to keep your eyes open! We still have to be aware of what’s going on around us especially if walking outdoors. Because of this you may not withdraw as completely from the outside world as with other types of meditation.

During our walking meditation this past weekend, we crossed a parking lot. A car came around the bend and a couple of us had to stop in order to let it pass. Also, there were other people around while we were doing this practice. Interestingly, these distractions weren’t as disruptive as you might think. Someone described it as being in slow motion while everyone else moved around us doing their thing. If you feel self-conscious, start off in a place where you’re less likely to encounter traffic!

Benefits

• It is not always easy to sit still in a traditional meditation posture for any length of time. A walking meditation is a nice alternative.
• A walking meditation can be a very intense experience. In some ways, you are much more aware of your body than in a traditional seated posture.
• A walking meditation may be easier to fit into your life. There are always gaps of time available, perhaps lunch hour at work or walk around the park while the kids play soccer.
• A great way to begin a meditation practice – walking is familiar, we are just changing the mindset.
• A wonderful way to be outside and breathe in fresh air.

Instructions

Walking around throughout your day, you likely have a million things going through your mind and you are walking to get somewhere. In this meditation you’ll be doing the opposite. You’ll simply be focusing on walking. The intention is to be mindful of your body and your breath. You can walk at a pace that feels comfortable for you but remember that by slowing down your body you will also slow down your mind.

1. Start by feeling your feet on the ground. As you begin to walk, bring your focus into the present, suspending concerns about what happened earlier or plans for later on. Focus your attention on your body and your steps. With each step, lift your foot mindfully and as you place it down on the ground, feel your entire foot make contact with the earth. Be relaxed but keep your spine long.

2. You may want to gaze down at your feet to bring your focus inwards or you be more comfortable gazing softly ahead. Let your breath flow naturally.

3. When thoughts drift into your mind just release them and return your attention to your walk.

4. Smile! Let the smile spread from your face to every cell in your entire body – this is called an organic smile.

5. The recommended length of time seems to be between 15 minutes and one hour. Use whatever time you have available or feels right for you.

Following is a poem from Thich Nhat Hanh you can use to guide a walking meditation. You might choose one refrain to repeat as you walk.

Breathing in, I know I am breathing in.
Breathing out, I know I am breathing out.
In/Out.

Breathing in, I see myself as a flower.
Breathing out, I feel fresh.
Flower/Fresh.

Breathing in, I see myself as a mountain.
Breathing out, I feel solid.
Mountain/Solid.

Breathing in, I see myself as still water.
Breathing out, I reflect things as they are.
Water/Reflecting.

Breathing in, I see myself as space.
Breathing out, I feel free.
Space/Free.

Related posts:

1. Oh, My Aching Calves . . . Make Me Feel Like a Cow!
2. Bread and Meditation? Finding Your Groove in Unlikely Places
3. Vipassanā Meditation: The Honing of Insight

We all have activities or things that we find relaxing. However, we need to discriminate between activities that merely distract us from the stress in our lives and the internal awareness nurtured by a yoga practice that invokes a sense of wellbeing. Judith Lasater states in her book, Relax and Renew, that “relaxation is a state in which there is no movement, no effort, and the brain is quiet”.

The keys principles to relaxation, according to yoga, are breath and awareness. These two principles work together to relax the body and the mind. One technique you can practice is a simple breathing and awareness exercise done while lying in corpse pose.

Instructions

Come to the floor and lie in Savasana. Using your breath, bring your awareness and attention to each area of your body in turn – starting with your head and moving down. With each inhalation, bring your awareness to focus on a specific area of your body. Notice any tension and imagine bringing your breath (your attention) into that area. With each exhalation, release the tension. Stay in each area for as many breaths as it takes to release the tension and then continue your body scan. Try not to let your mind wander (or fall asleep!) during this exercise, but if your mind drifts off, just take notice and gently bring yourself back to your breath.

Achieving a state of relaxation may take a few sessions, a few weeks, or possibly a few months and it is an ongoing process.  However it is well worth the effort. Relaxation is the antidote to stress, which if left unchecked can greatly affect your health and enjoyment of life.

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We live in a fast paced, technologically driven world. Who hasn’t eaten on the run, worked until 9pm, left their cell phone on 24/7, or neglected their yoga practice? It is amazing that some of us get any sleep at all. Restorative yoga poses can help you sleep better.

B.K.S. Iyengar, the founder of Iyengar Yoga, adapted many yoga poses to use of props. He discovered that supporting the body, allows you to hold poses for longer periods of time, makes them more accessible and moves the body toward balance. He modified poses with the use of props to remove any stress or strain on the body, which helps induce a deeper state of relaxation.

Restorative poses can sooth and stimulate the organs, reverse the effects of gravity, encourage the flow of prana (life force or chi), and alleviate the effects of chronic stress. By slowing your practice down, deepening the poses and supporting with props, you will feel some amazing effects in your body while also bringng your mind to a place of rest.

Try including any of the poses below into your evening routine or perform them on their own to help you sleep better at night:

1. Balasana or Child’s Pose

2. Simple Supported Back-Bend

3. Viparita Karani or Legs-Up-the-Wall Pose

4. Supported Paschimottanasana or Forward Fold

5. Savasna or Corpse Pose

6. Supta Baddha Konasana or Reclining Bound Angle Pose

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