CITYNY Magazine — Feb/Mar 2000


1. SIMPLE COUNTING MEDITATION
2. WALKING MEDITATION
3. BE HERE NOW - EXACTLY WHERE YOU ARE MEANT TO BE
4. STILLING THE MIND SIMPLE COUNTING MEDITATION
5. Practice DAILY GRATITUDE
6. MEDITATION 101
7. BENEFITS OF MEDITATION
8. SIT UP AND TAKE NOTE
9. STILL CRAZY AFTER ALL THESE YEARS
10. INNER SMILE
11. SPRING CLEANING LETTING GO
12. BREATHING MANTRA MEDITATION
13. MEDITATION AND PRANYAMA TECHNIQUES
14. FAST TIMES, QUICK MEDITATIVE PRACTICES
15. LOVE MEDITATION - LIGHTEN THE
16. BREATHING MANTRA MEDITATION | HEART AND MIND
17. MUDITA: SYMPATHETIC JOY
18. WALKING MEDITATION - PLEASE WALK ON THE GRASS
19. SO HUM MANTRA MEDITATION

SIMPLE COUNTING MEDITATION
This is a great technique for beginners; simply count your exhales. Either sit in a comfortable cross-leg position or lie flat on your back. Start with a deep letting-go breath. On your next exhale, count the number four. On the next exhale three, then two and then one on successive exhales. After four exhales, when you reach one, start counting down from four again. Continue this cycle for 3-10 minutes. Each time you notice you have lost your count, observe what you are thinking about, gently take a deep letting-go breath and return your attention to counting. Don't be discouraged if you have to do this over and over again. That's pretty much the deal. Focusing on the breath this way develops concentration, quiets the "chattering" mind, and helps you observe your thought patterns more clearly. Here's the essence of this technique: You are floating in a boat. Counting your breaths becomes the "rope" which fastens you to the dock so you do not drift aimlessly out to sea in the current of your thoughts. Instead, you can witness your thoughts as they float by you - while the "rope" keeps you secured, centered, to the dock.

WALKING MEDITATION
Walking Meditation is a very effective way to meditate. For some, even more centering and satisfying than sitting. To do it, simply walk with slow, small, deliberate, balanced, graceful footsteps. Walk slowly enough so that you feel each foot land on the ground and take your weight. Notice as much information as possible about the sensation in each foot as it moves. Observe the various jerks of muscles involved in the foot's seemingly smooth motion as you find your balance with each step. Go just slow enough that you feel comfortable. Be mindful of your breathing, without trying to control it, allowing it to be full and natural. You can let your arms hang comfortably. I like holding my hands, fingers intertwined, in front of my belly. Walk with a relaxed gaze. You don't need to focus on anything special. Simply be mindful of the beauty of your surroundings, both externally and internally. Thich Nhat Hanh often instructs to be aware of how you are "touching the ground" - offer the ground peace and love with your steps. I also like to be aware of how the ground supports me. Feeling the solid earth under each step, I can trust that it will hold me up. This help me let go more (especially of my shoulders). Try walking for 10 minutes perhaps build up to one hour. Walking meditation is a one greatest ways to enjoy the budding flowers of spring! However, while it?s nice to practice outside, it can be equally satisfying inside. If you don't find time to set aside for practice, plan a few extra minutes in your commute and practice between meetings, on your way to the office, up and down stairs, or in between any destination. Don't worry, you don?t have to walk so slow that people will wonder what you are doing.

For more information read "THE LONG ROAD TURNS TO JOY: A Guide to Walking Mediation" By Thich Nhat Hanh

EXACTLY WHERE YOU ARE MEANT TO BE
Have you ever practiced 'trusting that you are exactly where you are meant to be'? I don't mean simply surrendering in a "give up" kind of a way. I mean, just for a moment, to stop striving be somewhere or something else, stop focusing on the next destination and relax into your situation fully. Many of us continuously seek some sort of success or validation that we think will bring happiness. Even those of us involved in the personal growth process still have the idea that we need to be better -- we're still trying to get somewhere else. We think when we get "there" we will finally be okay, be healthy. Yet, happiness and consciousness cannot be found somewhere else; it happens through becoming aware of where we are right now. Besides, "Whenever you get there, there is no there there." When you 'trust that you are exactly where you are meant to be', you stop being tentative about where you are. Then your mind naturally stops running which allows you to be more receptive to what ever you 'really' need to know ~ and, become more involved in the journey that's unfolding in each moment.

STILLING THE MIND
Is your mind constantly racing? Try Counting Your Exhales. You can use this technique to begin yoga practice, mediation, when trying to sleep, or even before a business meeting. Sit or lay comfortable. Take a few juicy letting-go breaths. Then begin on an exhale and count the number 10 (maybe you'd like to picture the number as you mentally count it.) On the next exhale lightly concentrate on the number 9. Then continue to count down on each exhale. When you get to one, start again with 10. Continue the cycle for 3-5 minutes. When your mind begins to wander just notice it; with out judgement draw your attention back to the number of the breath you are on. Do not be surprised or upset if you forget the number you are on, simply start again at 10.

Practice DAILY GRATITUDE
"Both abundance and lack exist simultaneously in our lives, as parallel realities. It is always our conscious choice which secret garden we will tend... when we choose not to focus on what is missing from our lives but are grateful for the abundance that's present -- love, health, family, friends, work, the joys of nature and personal pursuits that bring us pleasure -- the wasteland of illusion falls away and we experience Heaven on earth." Sarah Ban Breathnach After each yoga session, I take a moment to bring to mind whatever I have gratitude for at that moment. It is the perfect time to practice. Try it next time you sit quietly at the end of your practice. Bring to mind anything you are grateful for (big or small). Then send out your appreciation in return.


MEDITATION 101
During our day, we are bombarded with sensory input and our minds are continuously thinking. We are perpetually engaged in "the Drama of Me." Usually, we are not aware of the ceaseless mental activity and distractions that prevent us from being fully present. Meditation allows us to see this more clearly and to quiet the "racket". Through practice, we teach the mind to become one-pointed and steady. As it stills, we naturally become less habitual, more open and clear minded. We begin to feel as though we've come out of a haze and at last see things clearly.


BENEFITS OF MEDITATION
Can you believe meditation does all this? ~ Stimulates/kicks in parasympathetic nervous system ~ Decreases stress, tension, depression, anxiety, blood pressure, pulse rate, metabolic rate ~ Strengthens immune system, Sense of identity and connection, Improved confidence and concentration ~ Promotes peace of mind, optimism and self-worth.


SIT UP AND TAKE NOTE
If you're having difficulty meditating because of back pain, you could be sitting incorrectly. http://www.yogajournal.com/meditation/144_1.cfm


STILL CRAZY AFTER ALL THESE YEARS
The goal of meditation is not to eliminate thinking or emotions but instead to cultivate equanimity towards these ever changing experiences. A study of Modern Meditation Masters proved that they still experience all emotions - anxiety, anger, desire, grief, excitement. However, there were measurable changes in their reactions to these emotions while meditating. Their heart rate, blood pressure, and stress levels did not fluctuate with the emotional energy passing through. They were able to stay in a relaxed state with the coming and going of emotions.

INNER SMILE
This simple yet profound meditation can ease emotional or physical tension. http://www.yogajournal.com/meditation/747_1.cfm


SPRING CLEANING LETTING GO
Spring is the opportunity to shed unhelpful patterns and discard energies and ideas that no longer fit us. Take some time and think about 'what's weighing you down'. Sit down with your journal and jot down a few things that come to your mind. (i.e.: fear, guilt, negative self-view.) Do not get hung up in the process, write whatever comes. Then review your list. For each item, ask "Am I willing to let go of this?" … Now is the time to become more who you really are, to plant your "seeds". Ask yourself, "what are my goals, dreams, and aspirations? What do I want to harvest?"


BREATHING MANTRA MEDITATION
Inviting in Openness I start my practice with these mantras. Feel free to find words authentic to you.
Inhaling, I breathe in this moment,
Exhaling, I breath out everything that is not of the moment.
Inhaling, I am here, in my body, in the present,
Exhaling, I let go of anything that is not of this moment.
Inhaling, I breath in spaciousness,
Exhaling, I breath out solidity, rigidity.
Inhaling, I breath in possibility,
Exhaling, I breath out expectation.
Inhaling, I Breath in the beginners mind, the unknown,
Exhaling, I breath out limitations; what I think I know.

MEDITATION AND PRANYAMA TECHNIQUES
Metta is a simple Buddhist mediation technique that helps develop and nurture your compassion for yourself and others. Only a few minutes, every day can make a profound difference in your life. If you can’t find time to do it at home, try it when you are standing in line at the grocery store, waiting for the train, or sitting in traffic. Here’s how, come into a comfortable seated position on the floor or in a chair. Rest your hands in your lap or on your knees. Close your eyes and draw your attention to your breath. Allow your awareness to rest on the flow of your breath. After a few breaths, when you feel relaxed, gently repeat the following phrases softly out loud or in your mind: ‘May I be safe. May I be happy. May I be at peace." (If these phrases don’t feel authentic to you, replace them with your own words along the same basic concept) After your a few minutes of repeating the phrases, replace the "I"s with "you"s as you think of and visualize a specific person for a few minutes, then move on to a group of people, and lastly, the whole planet. Finish with a few slow, deep breaths, feeling compassion, love and kindness flowing through your body. Take a moment or two before moving on with the rest of your day. Openness I start my practice with these mantras. Feel free to find words authentic to you.

FAST TIMES, QUICK MEDITATIVE PRACTICES
Many of my students express that they are simply too busy to find time to relax. Yet, the busier we get, the more our lives grow out of balance. These busy times call for lots extra creative ways to incorporate moments of stillness and repose. And, the good news is, just slipping in just a few minutes of simple practices here and there can make a profound difference! Try these easy ways:
a.) TAKE A FEW DEEP BREATHS when stopped at a traffic light or waiting on line for our lunch. Feel your breath moving into your body, expanding all four sides of your torso, and then slowly count the length of your breath as it leaves your body.
B.) SILENTLY REPEAT A MANTRA like ‘Om’ or an uplifting word such as ‘peace’ during your morning train ride. This is a great one to do during public transportation. Not only will it make a crowded ride more enjoyable, but it will help you feel more compassion for your fellow commuters.
C.) EAT MORE MINDFULLY and take deeper pleasure in your meals through savoring each moment of your eating. It helps to eat in silence when possible. Before you take a bite, observe your feast (whether a single apple or a full course meal), consider its origins, notice the colors and smell the aroma. Finally take only one bite at a time let it linger in your mouth as you the taste and texture of each bite.
D.) USE THE LITTLE MOMENTS WISELY. With all the new phone systems corporations are using, there’s always a few moments while waiting for an operator or service person. Take this time to close your eyes and go within or to say a little prayer.

LOVE MEDITATION - LIGHTEN THE HEART AND MIND
An excellent way to cultivate inner peace is to spend a moment, everyday, thinking of someone you love or have gratitude for. I often practice this upon waking, before bed time, or at the end of meditation and yoga practice. I simply pause with my hands in Anjali mudra (prayer position), take a deep breath and consciously bring to mind some one I love. My husband and son instantly pop up. But usually people just keep flowing in. Family members, friends, those who’ve helped me out, someone I know who needs help. I pause with each person for a moment and deliberately extend love or gratitude to them. I always feel better when I’m done! It helps me shift gears, release any negative feelings or thoughts, and relax into a more peaceful place.

BREATHING MANTRA MEDITATION
Inhaling, I breath in this moment,
Exhaling, I breath out everything that is not of the moment.
Inhaling, I am here, in my body, in the present,
Exhaling, I let go of anything that is not of this moment.
Inhaling, I breath in spaciousness,
Exhaling, I breath out solidity, rigidity.
Inhaling, I breath in possibility,
Exhaling, I breath out expectation.
Inhaling, I breath in the beginners mind, the unknown,
Exhaling, I breath out limitations; what I think I know.

MUDITA: SYMPATHETIC JOY
Edward Hays in The Great Escape Manual writes “It is important not only to be grateful to others but also to be grateful for others. We need to cultivate a gratitude for others' giftedness in the same way that we appreciate a beautiful sunset or a smile from a loved one. Others always seem to have been given gifts in life that we desire, and so it's easy to be envious. Riding sidesaddle with envy is a dangerous practice: I would be happy if I had what he or she possesses. By contrast, giving thanks constantly and in all circumstances liberates us from envy.”
According to Buddhist thought, while we may easily become envious of others good fortune, it is not an expression of our deepest nature but a conditioned habit that can be overcome. Instead, our innate condition is actually, one of ‘Mudita’ (infinte joy). Mudita is not about denying our pain or darkness. Rather, our joy is made brighter when we truly let ourselves feel how fleeting life is—how filled with loss and grief. And that awareness of sorrow and anguish helps sensitize us not only to our own joys but to the joys of others. There are many ways to cultivate mudita and these are great links to insightful articles about the practice and philosophy: http://www.yogajournal.com/wisdom/1157_1.cfm?ctsrc=nlv179 – cultivating joy in asana
http://www.sallykempton.com/yjarticles/joystory_art.html - great article!
http://www.fsnewsletter.net/62/mudita.htm - article and practice tips


WALKING MEDITATION - PLEASE WALK ON THE GRASS
You may have already heard the endless list of benefits yoga can offer. In short, it balances, strengthens, opens, purifies, and relaxes the body, nervous system and mind.  But did you know that yoga doesn't have to be practiced in a yoga studio, or on a yoga mat, or even in yoga clothes. Yoga, a Sanskrit word, means 'Union', to yoke - uniting our mind, body, and spirit with each other and the universe. This experience of Union is a deeply connected feeling also known as Peace. In fact, there are many ancient yogic techniques that people use to experience this union other than laying down a yoga mat. Most spiritual masters recognize being out in nature as a means to cultivating this peace more effortlessly. In fact, walking in nature has long been a path of yoga - also known as Walking Meditation.

Walking Meditation is easy, takes little time, requires no formal training, and offers amazing health benefits. It is particularly valued for its ability to refresh your mind, give you an emotional boost, and help you feel more in sync with nature's cycles.   

A FRESH TAKE ON THE ORDINARY
What I like most about walking meditation is it helps me see things anew. For instance, Since September I've walked from my car into my son William¡¦s school twice a day. I know the walk with my eyes closed.  And in a way, they are closed, as I'm often in a rush, on my cell phone, or mentally reviewing my list of things to do.  But every now and then I park a bit further away than usual. I pause and take a few breaths in my car. Then, I consciously make an effort not to return a phone call or answer the phone as I get out and begin walking slowly towards school. I intentionally enjoy the fresh air and notice the seasonal conditions around me. When I walk slowly like this, I observe what's around me as if for the first time. The color of a house, a collection of rocks in a garden, the peeling bark of an old tree, and the crack in a side walk were a flower is sneaking up. All of a sudden my daily trotted territory becomes a brand new landscape. In a way, it's as if I'm on vacation - in a new land. I'm interested and engaged in my environment which naturally refreshes my mind and mood. I'm also relaxed. For as the mind rests in the present, enjoying the moment, it is released from the exhausting habitual rewinding, fast forwarding, and jumping from thought to thought that it is normally occupied by.  I arrive to pick up William truly ready to receive him, with a bright smile and a clear mind.  So in the end, my walk is good for everyone.


TRY IT TODAY
Set aside 10 or 20 minutes to walk. Pick a location outside such as a local park or a good walking neighborhood (see below for some local suggestions). Of course you can do it during your regular daily routine too if you just park a bit further away - such as on your way into the grocery store, work, picking up your kids, anywhere really.

There is really no right or wrong when it comes to walking meditation.  Mindfulness is the main ingredient. Mindfulness is the energy of being aware and awake to the present moment; it is the continuous practice of gently but clearly bringing your attention to each moment as its happening. When you walk with awareness that you are actually walking, a consciousness of where you are actually walking, and an acknowledgment of the actually conditions around you are doing a Walking Meditation or a Mindful Walk.
As far as technique goes, your relaxed awareness is on your steps and posture, breath and environment. Intentionally walk slowly, taking small, deliberate, balanced, graceful footsteps. But find a comfortable pace. Notice your breathing and allow it to be natural and as full as possible.  Your posture should be relaxed but tall. Not rigid. Feel your feet meet the ground. And, let your weight drain down into your legs and feet so you don't feel like you have to hold yourself up with your shoulders as most of us habitually do. Shoulders release down and arms to hang comfortably.  I like a classical hand position of clasping the hands together, fingers inter-twined, relaxed in front of my belly. Head floats on your neck, light and buoyant. Your eyes are relaxed as you begin to take in your environment.

JUST BE THERE - FULLY PRESENT
You don't need to focus on anything special, simply be mindful of the beauty of your surroundings. Notice the flowers and trees. Smell the freshness in the air. Listen to the song birds that have returned.  Mentally relax as you internally greet the sounds and sight of those who pass bye, children playing and dogs walking. Of course, feel open to offer a smile or a verbal hello. World respected Zen Master and human rights activist Thich Nhat Hanh often teaches walking meditation to children as well as adults. He frequently instructs to be aware of how you your feet "touch the ground". He suggests to mentally offer the ground peace and love with your steps.  I also like to be aware of the ground underneath me and focus on how it supports me. Feeling the solid earth under each step, I can trust that it will hold me up. This helps me let go more - especially of my shoulders! Remember you don't have to worry about getting it right. And, you don't have to walk so slow that people will wonder what you are doing. Just walk slowly enough that you can be fully present with your breath, your steps, and the nature around you.

When we slow down enough, any moment can be a potential to wake up; to bloom open and to fully experience ourselves, others, and our environment.


SO HUM MANTRA MEDITATION
In 1995, Alan Finger (www.ishtayoga.com) taught me the So Hum meditation and I practiced it for years after. It’s simple, yet profound! The So Hum Meditation technique is often called the universal mantra because of the fact that its sound vibration is already a part of the breath, and everybody breathes. If you listen closely, ‘Sooooo...’ is actually the sound of inhalation, and ‘Hummmm’... is actually the sound of exhalation. So Hum literally means "I am That" (So = "That" or "Divinity"; Hum = "I am") Here, "that" refers to all of creation, the one breathing us all. The mantra’s aim is to bring about this union (yoga) between your individual consciousness and Divine Consciousness. In short it stimulates the realization that ‘the energy in me, and the energy in you is the same energy that exists in everything we see around us.’

HOW TO DO IT: Come to a comfortable seat for meditation (on a cushion, chair, or my favorite – against a wall.) Place your palms on your thighs, elbows dangling directly under your shoulders. Palms facing up in jnana mudra (forefinger and thumb touching). Take a few breaths to drop your weight into your seat. Relax any tension in your body. As your weight grounds down into the earth, feel your spine rise up from the floor of the pelvis. Allow the back your neck to broaden and lengthen, your chin lowers just a hair below the horizon line. When you are comfortable in your seat, bring your attention to the waves of your breath. Feel the rise and fall of your inhale and exhale. Keep your awareness resting on your breath and as you inhale silently say to yourself "so" and as you exhale say "hum." After a few minutes the rhythm of the breath and mantra will be fluid; smooth and effortless. Not rigid or strained. ‘After 5-10 minutes let go of the mantra and just sit quietly with your mind wide open like the shape of the sky. Before you finish up contemplate the source of your breath. Each breath you take in, was some one else's exhale. Each breath you release will be another's inhale. We share one universal breath - universal life-energy - infinitely. When you are finished, bring your hands together in prayer position (anjali mudra) and slide your thumbs up to meet the center forehead (your third eye point). Take a moment of gratitude, reflection, or prayer to assimilate the energy of your meditation and allow it to nourish you.




1. TURNING OFF AUTO-PILOT
2. DEDICATING YOUR EFFORTS TURNING OFF AUTO-PILOT
3. BUILDING A HOME PRACTICE
4. A SIMPLE RESTORATIVE YOGA POSE – RELAX AND KICK UP YOUR HEELS
5. YOGA – OFF THE MAT
6. YOGA AS MEDITATION
7. BECOMING MORE PRESENT AND RECEPTIVE
8. YOGA FOR THE SPRING SEASON
9. STAYING OPEN IN ASANA
10. TADASANA – LEARNING TO STAND
11. PROMOTING PEACE EVERY DAY
12. SHINING THROUGH YOUR ASANA PRACTICE
13. ON THE MAT
14. INSTANT YOGA VACATION – REFOCUS AND REFRESH ANYWHERE
15. YOGA PRACTICE ON THE EDGE OF DARK – WINTER SOLTICE PRACTICE
16. YOGA TO DISCOVER MORE OF YOU

TURNING OFF AUTO-PILOT
Lately, I have been experimenting with a new way of breathing in a vinyasa flow. It goes like this; instead of synchronizing the breath exactly with the movement, wait one or two seconds for the breath to start and THEN initiate the movement. The 'waiting' becomes a mindful pause, and sharpens my alertness throughout the vinyasa flow making it effortless to stay present. This is especially helpful when you do things so repetitively it becomes hard to make them feel new. Try it yourself: Use a simple flow like Cat. Get down on all fours in cat pose, pause for a moment and feel the ground under your hands and knees. Inhale, allow a second or two of breath to inflate you, then arch and look up. Exhale; let a second(s) of breath flow out, then round your back to the sky. Stay rounding as you allow for the inhale to start, waiting for a second(s) before you flow back into the arch. Continue like this for 10-20 breaths. Feel what you are doing. Experiment with this technique in the sun solutes or a jump series.

DEDICATING YOUR EFFORTS
Perhaps you know someone who cannot physically do yoga or is not open to trying it. Consider supporting them by dedicating the fruits of your practice to them. This ritual is not only good for them, but for you too! It helps develop your own loving-kindness, open heartedness. Try it. Begin your yoga session with a few moments of quite sitting. With out judgment or expectation, bring to mind someone who could benefit from the practice. See this person fully. (Remember this is not about trying to get someone to do yoga or thinking that they 'should' do yoga. Instead, it is about offering, unconditionally, your efforts for their benefit.) If you wish, be specific about some of the effects you wish to cultivate for them: deep healing, ease of pain, fearlessness, peace, a relaxed body or mind. Finish your session with a few minutes of quiet sitting and revisit your dedication. Notice how you feel.


BUILDING A HOME PRACTICE
You don't always have to get to class to do your Yoga Practice. Moreover, you may find that a home practice will meet your daily renewal needs in profound ways. Nevertheless, everyone asks, "How do I develop a home practice? Here are some guidelines:
1. WHY? First, begin by establishing your goals and intentions. Ask yourself, "What is my intention?" "What do I hope to cultivate through a yoga practice?"
2. WHEN? Establish how many days and how long you can practice. Be realistic. (Its better to practice 15 minutes each day than once a week for two hours.)
3. WHERE? Create a sacred space for your self. Choose a quiet, clean, warm place that is free of distractions.
4. WHAT? Assess your needs and the current state your body and mind. Ask yourself “What are my strengths, weaknesses, limitations? “What do I need to focus on?”
5. RESEARCH. Find out what poses will be good for you based on your strengths, limitations, and overall needs. Remember a routine should strive for balance; eventually you should include asana, breathing, meditation and relaxation. (Note resources listed below).
6. PRACTICE. In the beginning, it’s helpful to develop an exact routine. Over time, try just an outline with ideas of what direction you want to go in. If you find it too hard to start-up. I vote for using a video or audiotape - then simply start to wean yourself off the tape a little at a time. (I.e.: do 3/4's of your practice with the tape, and 1/4 of your own practice. Eventually, drop the tape all together.)
7. ALLOW FOR CHANGE. The purpose of your practice will change as your life changes. Practice should never be habitual. Constantly adapt your routine to meet your changing needs.
ON-Line Help For Developing a Home Practice:
*Good Asana descriptions and moving illustrations: http://www.hathayogalesson.com/
*Instructions for asanas: http://www.santosha.com/asanas/asana.html
*Resource for sequencing: http://www2.gdi.net/~mjm/sequence.html
*Resource for balancing your practice with meditation, breathing, and relaxation. http://www.sivananda.org/teachings/index.html
*Basic sequencing for BRAND NEW beginners (and the very stiff) http://www.holisticonline.com/yoga/hol_yoga_pos_step.htm

A SIMPLE RESTORATIVE YOGA POSE -- RELAX AND KICK UP YOUR HEELS
Relaxing with your legs elevated up a wall or on a chair may seem simple, but it has incredible effects on your whole being! The pose helps calm the mind and aids in headaches, digestion, elimination, insomnia and much more. Doing it is simple: Lie flat on the floor and rest your legs on a chair or up the wall. Take your time to make sure your body is in a comfortable position. Gently stay aware of your breath as you relax in the pose for 1-5 minutes. The more you practice; you can increase your time up to 15 minutes. (Check with your doctor before doing this exercise. Some reasons you may not want to so this pose are - you are/have: Menstruating; Discharge or infections of the ear, sinus infections and the flu (common colds are usually fine to invert); Pregnant (unless you are a seasoned yogi or guided by a teacher); intense pressure or discomfort in your head, eyes, ears, neck or throat; Cardiovascular disease, hypertension, and or obesity; Diabetes and/or insulin resistance; Glaucoma, detachment of the retina, or extreme nearsightedness.)

YOGA - OFF THE MAT
Yoga doesn't have to be practiced on your mat, in your postures. Yoga means 'Union', to yoke - uniting our mind, body, and spirit with each other and the universe - connecting fully with each moment. Sometimes, being in nature can help you reach this union more effortlessly. Simply bring a yogic-approach to any activity you choose; i.e.: mindfully approach your swimming, body surfing, or canoeing. Stay gently aware of your breath as you listen to the sound of the water, fully experience the water temperature and texture, observe the nature around you. Try it on a walk or hike. Notice the various smells such as the soil, trees, and flowers. Appreciate the feel of the breeze or warmth of the sunshine. Be silent and listen to the birds and insects. Sense each step as you connect to the earth. For more structure try the walking meditation below.


YOGA AS MEDITATION
Being present in Asana, is the basis of meditation. In Asana, the body becomes the backdrop against which you can clearly see the mind. We begin to become more aware of feelings, sensations, intentions, and attitudes through our practice. As we grow attentive to our breath and body, we develop the ability to be present during our lives -- off the mat. When we are present, we are not longing; we can then touch that place inside where true happiness is. Through yoga practice, we come to learn that you don't find true happiness in a job title, new clothes, or a new pants size. Instead, we find it through touching the deeper places inside.


BECOMING MORE PRESENT AND RECEPTIVE
Observe yourself in your next conversation. Do you listen fully? Do you mostly think about what you want to say next? When we are thinking of what we want to say it's hard to listen fully or really hear what the other is saying. When your mind is jumping to the next thing to do, it's hard to be fully present with what you are actually doing. Same with yoga; when you are thinking of how you want the pose to be, or how you think you should be in the pose, it's hard to experience yourself fully, as you actually are in that moment. For me, yoga and meditation practice are about becoming more present, cultivating receptivity, and learning to relax with the various conditions that spontaneously arise. With this intention, each pose evolves slowly, mindfully. I become more receptive and able to bloom into my fullest potential in each pose, in each moment. Try it in your next practice, move into your poses as if you are having a conversation with yourself. Practice listening instead of talking. Listen compassionately, without judgement. Eventually, with practice, you can learn to take this approach into your daily activities more.



YOGA FOR THE SPRING SEASON
Yoga always places a high value on purification of body and mind at all levels, all the time. But maximize this process by harnessing the spring energy. A spring yoga practice should build some extra heat and incorporate more twists and inversions. Heat helps generate sweat and naturally detoxify our bodies. Twists stimulate the organs (especially the liver) and balance the hemispheres of the brain to enable greater mental and emotional balance. Inversions aid the flow of blood back to the lungs and heart for purification. In addition, inversions and most yoga asanas assist the lymphatic system. The Lymphatic system circulates lymph fluid and transports cellular waste, viruses, and bacteria from the tissues to the lymph nodes. Enjoy your practice knowing you are cleansing every class!

STAYING OPEN IN ASANA
We often get stuck in our idea of what an asana should LOOK like or even FEEL like. Many of us are used to practicing with the goal of trying to control our breath and body, like a sailor who sits in a rowboat and thinks that he is moving the ocean beneath with his paddle. Instead, think of the way a good sailor learns to understand the tide and navigate using the energy of the water rather than control it. When we approach our asana this way, we learn to practice not to gain "control" over our breath or body but to enter into deeper levels of awareness and participation with it. One way I've been playing with this, is with the vinyasa flow of Cat Cow pose with the emphasis be on loosing the "knowning-ness" of how long or deep a breath might be. Instead, listen openly to how the breath actually is. Study each breath. Wait for the inhale to guide you into to cow, arching you back, opening your heart and gazing up. Allow each exhale to lead you into cat, rounding your back to the sky. Take your time. If you happen to find a pause at the top or bottom of a breath, allow the stillness of the pause to guide you deeper into the shape you are making at that time. Feel more in that moment; it's not just a "stopping point". Receptively move your body on the waves of your breath, the way a wise sailor flows with the tide.


TADASANA - LEARNING TO STAND
"You want to stand on your head and you don't even know how to stand on your feet." -- B.K.S. Iyengar. Tadasana is a seemingly simple pose. It seems so simple and obvious, that most of us don’t give it the time and attention it deserves. It is truly the basis for all other yoga asana. When you fully understand and integrate the basic principles of Tadasana all other poses will come more naturally. For details on the alignment of Tadasana visit: http://www.doyoga.com/p.tadasana.htm http://www.bradpriddy.com/yoga/tada.htm


PROMOTING PEACE EVERY DAY
"Without inner peace, it is impossible to have world peace." -- Dalai Lama. While you may choose to send out specific prayers this week, please remember that our daily yoga or meditation practice truly helps contribute to peace on the planet EVERY DAY. At the end of your next practice, take a moment to acknowledge the inner peace you are cultivating. When you feel more peaceful, you radiate that out to others. As a result, people begin to feel more peaceful around you. In this way, your practice literally brings more peace into other peoples lives. And, like a domino effect, the people you personally touch then continue on to bring peace to others. So thank you for practicing and helping to promote peace on the planet. Keep up the good work!


SHINING THROUGH YOUR ASANA PRACTICE
For my Berkshire Retreat, I asked students to bring photos of loved ones, religious relics, or objects that inspired them to feel their deepest sense of gratitude. Then they drew pictures of the sun and within the center of the sun wrote a personal mantra (word) that inspired their gratitude to flow and shine outward. Using these objects, they each created an altar at the head of their mat. Through our practice, the room radiated with warmth and joy as each student was continuously reminded of their deepest gratitude. Try making an altar at the head of your mat. If you go to group classes, bring a photo with you, a piece of jewelry, or a special leaf, flower or stone. Or for a daily reminder, create an altar in your home – a perfect space is by your bedside, in an area you spend quiet time, or even in a corner where you get dressed in the morning.


ON THE MAT
I often practice yoga during my sons nap. While William sleeps for about one hour and a half, he actually wakes every 15-45 minutes during this time and needs help to fall back asleep. Obviously, I can never know how long my practice will be. So by default, I’ve learned to approach each individual pose as if it were to be my whole practice. Trust me, when you only have one moment, you learn to make it count! Try it with your asana practice, even in a group class. After you center yourself, set an intention to put your fullest attention and effort into each single pose as if it were the only one you could do for that day. Every few breaths, take a moment to pause and embody the pose as if it were to be your whole practice.


INSTANT YOGA VACATION – REFOCUS AND REFRESH ANYWHERE
In the midst of your busy day, you can give yourself a five-minute retreat no matter where you are—in the office, on the subway, even waiting in line at the grocery store. Begin by taking a few deep deliberate breaths. (If you are sitting some where safe, try closing your eyes.) Then allow your mind to rest on the flow of your breath as it happens naturally. Gently watch your inhale and exhale, without analyzing or anticipating. After a few minutes, as you begin to relax, allow your inhale to deepen and your exhale to lengthen slightly. Stay with this technique for 3-5 minutes. Thoughts will come and go. As they pop up on the movie-screen of your mind, allow yourself to relax more. Know that you don’t have to buy a ticket to the show. Let the thoughts come and go without investing in them. Invite your mind to return to resting on your breath. As you begin to feel satisfied, finish by acknowledging the presence or peace you cultivated.


YOGA PRACTICE ON THE EDGE OF DARK – WINTER SOLTICE PRACTICE
For the next two weeks allow your practice to be slow, quite, releasing, and more inward (think forward bends, hip openers, and quite inversions like legs up). Begin and end your practice with a restorative pose or take a restorative class. On the solstice morning take a few moments to practice, honor the day with a moment of quietness, reflection, face what you may feel ‘dark’ to you through journaling. Also use your journaling time to reflect on what you can let go of, what you don’t want to take with you or what is not necessary to take with you into the New Year. Then, the day after the solstice, honor the turn. Continue to recognize the gift of winter’s hibernation and rejuvenation qualities (we still have a couple of months to go); start out still, with slow, quiet, and inward movements. Spend time reflecting on the darkness, hold gentle poses, go inside. Then let the dark change into life, put on some music and dance, explore a pose that makes you feel bright inside. (Think gentle lung, chest, shoulder and heart openers.) Let the light shine!


YOGA PRACTICE ON THE EDGE OF DARK – WINTER SOLTICE PRACTICE
In a yoga class, it’s easy to become high-jacked by the pace or intensity of the group or by ‘following’ the teachers instructions in a way that triggers a striving to ‘fit’ into the poses. But, when we strive to ‘fit’ into a pose we loose the opportunity to discover ourselves fully. In fact, it becomes another way we loose ourselves. Yet, done mindfully with presence and compassion, you can nourish an authentic expression of YOU instead of some seemingly ‘ideal’ or ‘right’ pose.  To help encourage students to do this I use the technique of ‘breath before movement’; listening to and hearing your breath before you move in and out of a pose. When you do this, it is like having a conversation with yourself. Listen to your breath with the kindness you’d offer a dear loved one. When you listen this way, you tend to stop self-judgment, criticism and over-striving. Instead, you relax and listen with an open ear and open heart. With
this kind of attention, each pose evolves slowly and mindfully. You are more receptive to bloom into your fullest potential in each pose, in each moment.
TRY IT:  In your vinyasa practice, instead of synchronizing the breath exactly with the movement, wait one or two seconds for the breath to start and THEN initiate the movement. So you actually listen to and hear the breath before you move. Use a simple flow like Cat / Cow. Get down on all fours in cat pose, pause for a moment and feel the ground under your hands and knees. Hear the Inhale initiate, allow a moment for it to inflate you, then release your spine to the floor and let your heart gaze up towards the sky. Listen to the exhale initiate and after a moment of it flowing out, then round your back to the sky. Stay round until you hear the inhale to start, wait a moment before you flow back in the other direction. Enjoy this rhythm for the next 10-20 breaths. Listen fully and feel what you are doing. Continue like this for your whole practice especially through the sun salutes! Eventually, with practice, you can learn to take this approach into your daily life. You will find that you discover more about yourself when you listen and then react creatively instead of habitually.




1. CHILL OUT with Shitali
2. KAPALABHATI CHILL OUT
3. ALTERNATE NOSTRIL with AROMATHERAPY
4. BREATHING WISDOM
5. BREATHING 101
6. CONSCIOUS BREATHING PRACTICE
7. BREATHING - OFF THE MAT
8. ONE BREATH
9. TRANSFORM YOUR LIFE IN ONLY THREE BREATHS!
10 THE THREE BREATH PRACTICE: You can practice Three Deep Conscious Breaths

CHILL OUT with Shitali
Great for the summer months, Shitali (pronounced sheet-al-lee) in known for it's cooling effect on the body and mind. Traditionally, it is believed to remove fever, still hunger, quench thirst, and alleviate diseases of the spleen.
Here's how you do this Cooling Breath:
1. Sit comfortably on the floor or in a chair. Relax your body.
2. Stick out the tip of your tongue curl up it lengthwise, so the edges roll towards each other forming a tube or straw. Let the tip of your tongue protrude from your mouth.
3. Then slowly sip in the air through your tongue, as if you were breathing through a straw. Exhale gently through your nose. Repeat 10 to 15 times.

KAPALABHATI BREATHING
Kapalabhati is a cleansing breath and best practiced before main pranayamas and asana practice. This technique takes a while to get the hang of; don't worry if after the first few hundred times, it still seems horrible. It took me three years to dig it. To perform Kapalabhati, you breath in and out rapidly, powerfully contracting the stomach muscles back towards the spine to create a sharp expulsion of air. After each exhale, immediately let go of the contraction, allow the belly to soften and inflate, letting the inhale happens naturally via the recoiling of the abdominal wall. When you are starting out, go as slow as YOU need to, and do only as many repetitions as feels comfortable. As you become more experienced, build up to one exhalation a second, and eventually two per second. This technique is not recommended for those with high blood pressure, or eye or ear problems. Benefits: cleanses the nasal passages and sinuses, purifies the blood, removes phlegm, improves circulation, tones nervous system, stimulates and massages liver, spleen, and pancreas, improves digestion and elimination, and strengthens the abdominals.

For more info on breathing techniques, check out THE COMPLETE YOGA BOOK by James Hewitt. Or check out Dharma Mittra's Purificaiton Class Fridays at 6:30. 3rd avenue at 23rd street.

ALTERNATE NOSTRIL with AROMATHERAPY
Alternate Nostril Breathing (Nadi Sodhana) is considered one of the best breathing techniques to calm the mind and nervous system. Sometime I use a little oil on my right wrist to gain the benefits of aromatherapy. Try Lavender to relieve anxiety, exhaustion, fatigue, and nervous tension and to promote calmness and relaxation. For details on alternate nostril visit. http://www.holisticonline.com/Yoga/hol_yoga_breathing-ex-nadisodh.htm


BREATHING WISDOM
The earliest yogis reported: "An intelligent control of our breathing power, will lengthen our days upon earth by giving increased vitality and powers of resistance, and on the other hand, unintelligent and careless breathing will tend to shorten our days by decreasing our vitality and laying us open to disease. Controlled breathing may not only cure disease, but also do away with fear, worry, and the baser emotions."


BREATHING 101
As you probably know, yoga can greatly enhance the quality of your breathing. We feel so good on the days we practice not only because we open our bodies and center our minds; but because we become more conscious of our breathing - which increases the flow of oxygen and Prana in our system. In addition, the quality of your breathing remains higher for hours after your practice; you feel "better" the whole day! Why you ask? What is the magic behind the breath? More importantly, why don't we breathe as well all the time? Magic in the air: Through air, we absorb essential oxygen. Every cell requires oxygen for functioning, and if the Brain does not get proper supply of Oxygen ALL vital organs in body will deteriorate. Oxygen purifies the blood stream as it burns up the body toxins and carbon dioxide. Moreover, no matter how healthy you eat, if your food is not oxygenated well, you body won't be able to absorb its nutrients completely. In addition to oxygen, Yogi's believe that from air we extract Prana or life force. The more life force you have in your body, the more "alive" you are. The less life force, the less "alive". How are you breathing?: Not only are we dependent upon breath for life, we are largely dependent upon "correct" breathing for vitality and freedom from disease. Although breathing happens naturally, most of us breath with as little as 25% of our respiratory capacity. This is due to a combination of many things including stress, poor posture, sitting, computer work, tight clothes, and holding in the belly. Most commonly, these conditions cause people to "Chest Breathe" (take quick, shallow breaths from the top of our chest.) Quick shallow breaths (hyperventilation) sharply reduce the level of carbon dioxide in our blood. In short, this lack of oxygen kicks in our "fight or flight" reflex (sympathetic nervous system) which makes us tense, anxious, irritable, and reduces our ability to think clearly. We experience many other effects from poor breathing such as fatigue, confusion, loss of concentration, lowered immune system and organ function. Working with the Breath: The main key to transforming one's breathing is to do it sensitively and gradually. Before you practice breathing 'exercises', it's important to simply observe your current breathing patterns and become familiar with your habits. You can cause more tension and strain if you simply practice breathing techniques or pranyama (yoga breathing exercises) before you establish relaxed conscious breathing (see exercise below.) Just like in asana practice, 'ushing to hard' can cause injury and actually hinder better breathing. Pushing will lead to increased tension and ultimately restrict the movement of our diaphragm and other breathing muscles.


CONSCIOUS BREATHING PRACTICE
Conscious rhythmic breathing is essential before practicing more advanced pranayama techniques. To practice: Lie down on a comfortable surface (In Savasana/ Corpse Pose). (If you like, bend your knees, feet flat on floor.) Let your body be still and quiet. As you relax, simply observe the quality of your natural breath without judgement or interference. Just watch it. You may notice that your breath is uneven and inconsistent. It might oscillate between quick and slow, smooth and choppy. After several minutes of observation, slowly begin helping the breath become more smooth and even, so the duration inhalation and exhalation flow smoothly from start to end. Once you've established evenness, you can use creative visualization to guide the flow of your breath. I find it helpful to imagine the belly is the ocean and chest the shoreline. On the inhale, your breath rises like a wave from belly to the chest, and falls back again on the exhale. Let your breath rise and fall effortlessly. This should naturally increase the depth of your breath without you having to 'try' to consume more air. Simply relax and become increasingly sensitive to the quality of your breath. Try this for 5-10 minutes. It is wonderful to do first thing when in the morning. Moreover, this will really make a difference on the days you cannot find time to do your yoga practice.


BREATHING - OFF THE MAT
Once you begin to grow more conscious of your breath in your practice, check in with it throughout the day - when you are working on your computer, waiting on a line, stuck in traffic, when ever. This is practice can transform your day.


ONE BREATH
One of my favorite ideas to remember about the breath is: Each breath you take in, was some one else's exhale. Each breath you release, will be another's inhale. We share one universal breath - universal life-energy - infinitely. We are united with all beings and all of creation through the breath.


TRANSFORM YOUR LIFE IN ONLY THREE BREATHS!
Breathing is our connection to Life! Even Science is supporting the wonders of the breath. The FDA has approved breath-training as a recognized treatment for hypertension and there are thousands of research reports stating that breathing reduces the negative effects of stress, relieves anxiety, depression and chronic fatigue, helps manage fear, phobias, shock and grief, improves concentration, and increases one’s sense of wellbeing. In addition Pema Chodron, Thich Nhat Hanh and many other spiritual leaders teach a Conscious Breathing as a way to transform ourselves; helping us grow present and collect ourselves so that we don’t act or react habitually. Instead we can become present with a fresh mind and open attitude in any moment. When practiced regularly, taking a Three Breath Pause can then be more accessible to you in times when you really need to change your habitual chain reaction. I LOVE this practice and HIGHLY recommend trying it..


THE THREE BREATH PRACTICE: You can practice Three Deep Conscious Breaths
anywhere, anytime and as often as you wish. However, when you are just starting out it can be helpful to follow these few simple steps to enhance the effectiveness of your practice:
1. Stop whatever activity you are involved in so you can give your full attention to the breath. (Over time you will be able to consciously breathe in any moment – while you are walking, eating, talking, listening, working ect, but in the beginning it’s good to stop
what you’re doing so you can concentrate more easily.)
2. You can sit in chair or on the ground with your back relaxed but straight or stand with your weight distributed evenly on each foot.
3. When you are new to the practice, and if you are in a safe environment, you may close your eyes so your attention is on the breath and not on outside activities and scenery. However, eventually, you actually want to do this practice with your eyes open, aware of your environment. This way, you learn to connect to your breath as you are moving regularly from moment to moment, engaged in the world around you.
4. Relax and take a deep, slow breath through your nose, then breathe out again through your nose. Allow your mind to follow your breath in and back out of your body. You can focus on the tip of the nose where the breath enters and leaves or you can mentally follow the breath on its complete path in to and back out of the body.
5. After you have completely exhaled, allow another natural breath to flow in. Don’t pull or suck the breath in, it will come to you naturally. Once you have a full breath in, exhale again with out forcing or pushing the breath out. Allow all of the breath to empty from your lungs with out jumping ahead to the next inhale. Simply rest your mind on the breath and feel its affects; observing and sensing. Stay relaxed and allow your awareness of the breath to be soft, not heavy with concentration.
6. Each inhalation and exhalation is one cycle. Do three cycles and allow your mind to rest fully on the breath. You may notice that your mind wanders even after the first breath. When you notice that the mind has tripped out to your to-do-list, dissecting a past conversation, or balancing your check book just acknowledge that you’ve been distracted and gently guide your mind back to your breath. The attitude in which you guide yourself back to the breath is KEY. So when you find yourself tripping out, just be humored, and with the warmth you’d offer your best friend, guide your mind back to the flow of your next breath. (We tend to go where we feel welcomed, to relax and expand more when we are not bullied.)
7. After getting the hang of paying attention to Three Conscious Breaths bring the practice into your every day life as often as you can. You skip parts 1-3 and jump right to 4-6. Use this Three Breath Pause through out your day in any moment, when you are walking to your office, eating lunch, in a conversation with a friend, working on your computer, waiting on a line, stuck in traffic, when ever. You will find this practice transforming your day. And, eventually, you will find the Pause more accessible to you in those harder moments, like when you’ve just been insulted, or your child or parent is pushing your buttons, or anytime you feel your anger or irritation building.