If one wishes to learn to ski, we do not start by going straight to the most difficult obstacle course and trail, instead we focus on our technique. We practice basic maneuvers on the “bunny slopes” and then gradually make our way to the more difficult trails. Similar in meditation, one must develop the groundwork and maneuvers in order to progress and learn. Here are a few simple meditation techniques that provide training for the mind, allowing us to relax and enjoy meditation. Try one, or several of these techniques and once you find one that works, practice it consistently and frequently – results will come.

Single Object Meditation: Start with something simple and not overly graphic, like a candle or a pen. Begin to gently gaze at this object and think about the object, the structure, the shape, color, size, anything that is related to the object. As you do this, feel yourself becoming physically and emotionally entangled with the object. After a comfortable time gazing, close your eyes and see the object in your mind’s eye. Hold it there for as long as you can until it begins to get fuzzy or starts to fade. Once you have determined that it has faded, or is significantly altered so that you have to imagine or recall from memory the object, open your eyes and repeat the process again. I find that very visual people are able to do this easily and find this exercise to be fun and non-visual people have a very difficult time holding the object for even five seconds. If you are one of those people who have a very difficult time with this, keep practicing on a regular basis and you will improve dramatically. This is a preliminary exercise and can be beneficial to practice for a few weeks before trying the other three techniques.

Develop the Watcher: Take a small part of your attention and assign this part the task of watching everything that flutters through the mind – without judgment or criticism. Imagine this part as a video camera that records everything, to be stored and analyzed almost immediately after it occurs. As you begin to develop this ability, you can notice thoughts, stories, narratives, emotions, reactions, and many other processes going on in your mind. This form of meditation, sometimes referred to as mindfulness can be practiced anywhere and anytime. It is essential that we do not criticise or condemn what we see, imply observe and grow in awareness and depth. With clear awareness, comes insight, understanding, and the power to change.

Mantras: A powerful and easy technique to conquer internal dialogue is to repeat a words or phrases over and over again. By concentrating the mind on these specific words, all other thoughts are cast aside. There are many sacred mantras that exist in the world but the most important factor in choosing a mantra is that we cultivate an attitude of deep reverence for the words – as if they are sacred. In some traditions, mantras are whispered into students ears and the students is to keep this mantra secret and never speak it out loud.

With time and practice, the mind will begin to quiet down and only the breath and the mantra will be heard. Once this state is achieved, there is no more need to for the mantra because all intruding thoughts have been cast out. Over time, just a few conscious breaths and the thought of the mantra should be enough to clear the mind. Clearing the mind is of course not the end goal of meditation, rather, it is the state that enables you to begin meditation; this is where deep self-exploration begins.

Breath Awareness: Once a comfortable and steady upright posture is established, bring the attention to the belly. Notice how it rises and falls. In the beginning, one or both palms can be placed on the abdomen to bring awareness to the sensations there. Focus the mind on the breath as it moves in and out, and as soon as the mind becomes distracted, without judgment or distress bring it back to the belly and the breath. This is probably the simplest and one of the most commonly used meditation techniques in the world. Breath awareness and mantra repetition can be combined to further train and focus the mind. One example would be to say “In” on the in-breath and “Out” on the out-breath.

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2. Meditation Guide: 7 Steps to Establishing a Great Meditation Practice
3. Meditation Techniques For Beginners – Watching The Breath

Millions of people experience the negative side-effects of DIM Syndrome. Everything from sore neck to headaches to the ever-popular lower back pain can be traced to bad posture and unhealthy sitting habits at the computer. Lets face it, the human body was not designed to sit for hours at a time in one spot and stare forward motionless. But, since we all must work, and most of us must work at a computer, there are several habits that we can break free of and others that we may wish to adopt in order to keep our health and our sanity.

Sit Straight:

The spine has a natural curvature and is assisted by involuntary muscles and tendons along the spine. These muscles are linked to the same system that keeps our eyelids up and our lungs moving without our conscious awareness. Through bad habits we have programmed our bodies to tense additional smaller muscles to take on the work of the automatic ones. This is exhausting and causes unnecessary strain and tension in the body. By paying attention and experimenting with slight adjustments in the hips, shoulders, and head we can bring our body into a more natural alignment thereby activating the involuntary muscles and relieving the overworked ones.

While sitting in a chair, locate the sit bones. They are the two bony ridges of the hip bone that are meant to take our weight. To do so, simply experiment with tilting the pelvis forwards and back. Notice how this effects the curvature of the spine, and specifically the lower back. A proper alignment of the hips happens when the tailbone (the lowest part of the vertebral column) reaches down towards the ground/chair while the pubic/lower abdominal area moves up and inward. This action will naturally reduce some of the curvature of the lower back creating a flatter lower back and cause a slight shift backwards so that the weight of the body is distributed onto the sit bones. This adjustment also strengthens the abdominal muscles which assist the back muscles in keeping the spine erect.

Shoulders:

Having adjusted the lower portion of the body, next come the shoulders/chest. Explore the range of motion in the shoulders moving them forward and back. Notice how the forward motion of the shoulders pulls on the muscles of the

upper back and tenses the neck. Imagine somebody taking both shoulders and lifting them forward, up, and back. Let both shoulders melt down the back. Repeat several times, inhaling forward pausing at the top, and exhaling to melt. Do this often throughout the day and you may see a dramatic reduction in stress and tension in the neck and upper back. Another way to think about this motion is to lift the chest.

Head:

Moving onto the head, let the head become heavy and begin to move the head side to side, the up and down, and finally in big circles. Notice how good this feels on the neck muscles. Again here, work with the breath and breath into the area of tension, one can work with images of warmth or relaxation if that feels appropriate. A neutral spine means the head is shifted slightly back and the chin slightly down. One can also imagine a string tied to the top of the head and somebody lifting us by that string. This will cause the spine to elongate and straighten, the shoulders to move back, and the head to shift back.

Breath:

While our breathing is automatic, it is also intimately linked to our emotional and mental state. In moments of intense emotions such as anger or sadness, this becomes self evident. Because computer work requires such concentration, many people tend to hold their breath or not breath as deeply as mother nature intended. Just by the act of stopping whatever we are doing, noticing the rhythm and depth of our breath, and then taking a few deep slow breaths we can reset our system and bring more vitality and oxygen into our bodies. This actually effects our brain in a very direct way, making us more clear-headed and able to remember, reason, and problem solve better. Try it!

In addition to the negative side effects on the body, computers put immense strain on our eyes. Click Here learn simple eye exercise designed to strengthen, relax, and sooth the eye muscles and the optic nerve.

Also see my article for changing bad habits.

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The Tao Te Ching offers us many insights into how to live and go about our day. The simplicity and wisdom is encapsulated in short poetic stanzas. This is one of my favorites because it relates the the practice of non-attachment. A core principle in Yoga philosophy that has brought me much joy and has made great difficulties a little less difficult.

In the pursuit of knowledge, every day something is added

In the practice of the Tao, every day something is dropped

Less and less do you need to force things, until finally you arrive at non-action

When nothing is done, nothing is left undone

True mastery can be gained by letting things go their own way

It can’t be gained by interfering

(Stanza 48, translated by Stephen Mitchell)

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~Upanishads

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Niroga – Do Yoga

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When encountering a happy person, be kind and friendly to them. Often when people see someone who is happy, their initial reaction is to feel jealousy and dislike for that person. They may even blame that person or “that type” for their own problems. This attitude never does us much good. While that person may walk away, we are burning up inside with hatred and rage against that person. Instead, be friendly and think, “Wow, how nice it must be to be that happy, isn’t it wonderful. I want to be that happy also.” Frequently, people think of emotions as something that just comes up, as if they have no control over them. But like anything else in life, the more we practice something the better we become so always strive to practice positive emotions of joy, friendliness, and kindness.

The next type of person that we may meet is the unhappy. When we meet such a person, we can practice compassion for their situation and perhaps try and help them if this is within your means and appropriate for the situation. I am frequently astounded at how much I can do just by acknowledging somebody, offering them a smile or a helping hand. Somebody may be having a bad day or upset about something and they may be very focused on the story going on inside their head. Just a bit of compassion can snap them out of their mental misery and bring them into the present moment. Sometimes it takes just a little – to do a lot.

Then there are the virtuous, these are people that we can learn from and look up to. With these people we can show delight and admire them for their virtuous qualities. Don’t try to criticize them or pull them down, you will only cause yourself mental turmoil. Instead, find the qualities that you wish to possess that they have and use that person as your role model. They will be flattered and might even offer you some guidance or advice.

And lastly, there are the wicked people. Every once in a while we will meet such a person and the best thing to do is to stay away from them and disregard them completely. There is a story of a small sparrow that has built a warm and cozy nest in preparation for the rain and across from it is sitting a monkey. As the rain starts, the sparrow is dry and happy in it’s nest while the monkey is getting drenched. The sparrow decided to offer the drenched monkey some advice on how to build a nest but instead of gratitude, the monkey becomes enraged thinking that the sparrow is proud of it’s position and proceeds to tare the sparrow’s nest apart. The sparrow has to fly away and it too gets drenched in the pouring rain. When you recognize such a monkey, do not try to help it or offer it advice, it will always result in disaster. The best thing to do is to disregard them – they must learn on their own.

With these four keys of friendliness for the happy, compassion for the unhappy, delight in the virtuous, and disregard for the wicked, we can approach any situation with a peaceful mind and maintain our calm.

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The teacher’s voice is like a soft whispering hum filling the room, it tickles the skin and nourishes just the right place within. To be in the presence of such a brilliant, loving, and soulful teacher is a rare opportunity. As we move from pose to pose, sweat dripping from our faces, there is an internal smile that awakens with gratitude and joy at the awesomeness of such a class. This is no regular yoga class, here, we are a community, we are loved, and we feel at home. We are at the Ojai Yoga Crib.

Having been to many festivals, workshops, and gatherings, few events feel so deliciously good, so inspiring, and refreshing. Maybe it is because the crib takes place in the small town town of Ojai, nestled into a beautiful and lush valley just one and a half hours north of the busy concrete jungle of Los Angeles. Perhaps it is the amazing venues where classes are held. A class in the geodesic dome reveals the stunning acoustical properties of its geometric shape, where the musical voice of the teacher’s singing arcs and leaps with a whispers right into your ear. We pack into a school bus, bringing back memories of school days, and with giddy excitement we head for the stunning meditation center. Up there, as I move from downward dog into cobra, my gaze travels far ahead looking at the distant mountains surrounding us and the lush oaks covering the hills like millions of broccoli heads. Ojai is infused with the energy of spiritual wisdom and radiant beauty, it is where the famous spiritual leader Krishnamurti settled down and spent much of his time.

The crib is hosted by Lulubandhas – a yoga studio in Ojai. It is the brainchild of Kira and Eric Ryder and is made possible by the joint effort of a loving community of yogis. From the moment one arrives at headquarters, there is a sense of joy and togetherness that is unlike anything else I have experienced. Every detail has been thought through to make this three day yoga retreat exciting and accessible. Starting from the butterfly engraved outfits of the friendly team of volunteers to the simple and colorful schedule, every detail is an expression of the care and love that went into this event. Participants are able to choose from some of the best and most diverse teachers, each one bringing a unique perspective, years of experience, and a deep reverence for the science and art of yoga. The biggest challenge for me was to choose between the teachers for the five classes that are offered. Two classes the first and second day, one class on the last.

Meditation is held every morning. At 9 am, the first two and a half hour class begins. Afterwards, a vegetarian lunch is offered at headquarters or participants can choose from any of the wonderful restaurants around town. After lunch, allowing for some time for digestion, contemplation, and possibly a mid-afternoon nap, the second two and a half hour class begins. In the evenings, inspirational dharma talks, kirtan, music, and dancing provide entertainment and bring all the yogis together for a celebration of the spirit, mind, and heart.

As hard as it was to leave the crib, I am left with a deep sense of fulfillment and love. Rejuvenated and re-inspired, I already can’t wait for next year to come soon enough. Thank you Eric, Kira, Lulubanhdas, and everyone that helped make this such a masterful and blissful event.

The Ojai Yoga Crib Website
Lulubandhas Website

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See Part 1 for beginning of article.

The sole purpose of yoga poses as they were developed in India, was to work the body to make it strong and healthy to enable the yogi to meditate for a long time. Few of us can claim that we have completely healthy bodies. Even those that eat well, get plenty of physical exercise, and have little stress are still effected by outside conditions and our modern lifestyle. When the body is not healthy, meditation is difficult because people will experience shaking, sweating, disturbed breathing and other discomforts.

Yoga poses help cleans the body by squeezing, stretching, crushing, and massaging the body until all toxins are shed off. Different poses were designed for different health purposes. Some stretch and strengthen muscles while others effect blood flow to different body parts and organs. Certain poses work to massage internal organs helping wash toxins our of the body or aiding with digestion. Many of the poses also have additional benefits to our lymphatic system and support our bodies in fighting off disease and infection.

When practicing yoga poses, we use our breath and focus our mind so that we can remain calm and strong in the pose. The Sanskrit word for yoga pose is asana which means comfortable and steady pose meaning that our bodies should not be undergoing stress or shaking while in the pose. Practicing poses with this in mind, we will quickly begin to experience the cleansing benefits on a mental and physical level. Thus, after a good yoga class, it is common to feel light, clear headed, and focused. It is like turning of an annoying buzzing radio that we have been forced to listen to for much too long. And when the silence comes, there is that AHHHHH moment. When the mind is clear, calm, and focused, our spirit is set free and our heart can open up.

This is the beauty and simplicity of the yoga system.  Even the most materialistic and concrete minded yogi in the first camp, will come to realize and feel the mental and spiritual effects of yoga given enough time and regular practice. That is why yoga has endured and thrived in many cultures, over many centuries, and continues to inspire even in the face of modern commercialization and materialism.

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Did we reach a tipping point when yoga became the new fad, the new cool? Or maybe, people are truly interested in becoming more enlightened and self-aware? What does yoga represent to the people that practice it and did we pay a price for making it mainstream?

Of the people that do yoga, there are two large camps that people may have unknowingly settled into. The first is people who see yoga as a form of physical exercise done with the intention of getting more fit, stronger, and of course more flexible. In this camp there is little room for the spiritual, mystical, and esoteric side of yoga and certainly not much reverence for its long history or its profound and subtle effects on the mind of the practitioner. Out of this camp come strange remixes of yoga poses combined with acrobatics, cardiovascular routines, and strength building exercises.

In the other camp, we find people who are aware of the spiritual side of yoga. These are folks who study the scriptures, know about the history, practice meditation, mantras, breathing exercises, and sanskrit chanting. With this group, spiritual retreats are common and journeys to India and ashrams are talked about as if they are regular and even necessary aspects of life.

Obviously, these two camps are the extremes and many people fall somewhere in between but it amazes me how few people in the first camp realize that there is more to yoga than the downward dog and the headstand. This is extremely unfortunate because yoga is not only a physical practice with a spiritual aspects, it is a complex and multi layered system of developing the human body, mind, and spirit for the journey of self exploration and transcendence of the mind into higher realms of consciousness. This is a bit hard to swallow at first, but its actually pretty simple.

Click here for Part 2

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In Kriya Yoga there is a notion of tapas which literally means to burn or purify. While it is easy to to run away from pain, and the mind tries to do so constantly, what would happen if we were to accept it and learn from it? Performing tapas means to see that pain as a burning fire, consuming our inner impurities and weaknesses, purifying our spirit and making the mind stronger. In doing so, we can practice acceptance welcome these “negative” emotions with open arms and the warm embrace of a long lost friend. Tapas provide us the means to practice mental discipline and self-restrain in situations where that choice is the hardest and most challenging.

Sometimes, a thing can be pleasurable but eventually lead to something painful, however in this practice, we are taking something painful and turning it into something positive and good. This form of yoga can only be achieved in the active state, in our daily lives and through our interactions with the outside world. May we all strive to see the deeper lessons and practice a little yoga in our lives.

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