Yoga and Meditation Techniques - on Payson Road
Intro to Yoga - by Jenn Campbell
Yoga in Sanskrit means union. The practice
of yoga is more than just the asana (poses). It's more than just the hip
new "power yoga" that we see Hollywood embracing. Yoga IS
exactly what it means.
It is about uniting the mind and the body, through movement and breath. It
is about the inner awareness and non-judgment that one needs to practice
yoga. Yoga can impact your life on more than just a physical level.
It can help to bring balance and peace and an inner stillness.
Yoga is a very personal experience. It's all about YOU, in the
moment. Whether it be during meditation or practicing the asana,
yoga puts the focus on you and allows you to gently go to your edge and to begin
to make the connection with yourself.
Yoga brings relaxation and recharges the spirit. Yoga allows and calls for
complete surrender, which to some can seem scary. To let go and just
"be" with no judgment and no agenda can leave you feeling vulnerable
and it can feel uncomfortable, but in fact it is that letting go that allows for
the union of the mind and body.
Yoga is an ongoing journey of growth and self-discovery. It slowly and
gently can help with connecting and uniting all parts of yourself. If
nothing more, yoga helps to ease the stress of day to day living and gives a
break from the chaos that can seem to be ever-present.
Experiment with different styles of yoga and different teachers. Have fun,
play, and let go. Yoga is for YOU, and you alone. Dive in and fall
into bliss!
In yoga there is a word called Ahimsa. Ahimsa is the practice of non-violence. I have found that this word relates beautifully to recovery. You see, Ahimsa is more than restraining from violence (by violence I mean more than just physical. One’s thoughts and words can also cause violence.) Ahimsa truly means to let go of fear and to be able to find the treasure that the word Ahimsa holds. That treasure is love, love for others and more importantly love for oneself.
I’ll use a yoga class as an example to explain this further. Often times in yoga classes, I see people pushing themselves and their body further then is comfortable, trying to reach perceived perfection in the pose. They huff and puff and get angry with themselves and their bodies for not being able to do the pose “correctly.” This is a perfect example of the type of violence that we inflict on ourselves on a daily basis. Instead of embracing where our emotions and our bodies are right in the moment, we constantly try to push ourselves beyond our limits, striving for some abstract goal. This form of violence, although subtle, has a lasting effect. If we cannot approach and treat ourselves with love understanding and compassion, then how can we truly be able to treat others that way?
Violence does not have to happen of a grand and gruesome level for it to be damaging. Each day when we deny our bodies food, or painfully stuff it, or exercise it to exhaustion, or purge it relentlessly we are inflicting violence on ourselves. When we criticize ourselves, and try to deny our needs, and silence our truth we are inflicting violence on ourselves.
Violence happens only in the presence of fear. When fear is present a person is disconnected from their body, mind, and spirit. Freedom from fear happens when a person can let go and find peace within themselves and the situations they encounter in life.
When a person has mastered Ahimsa they have come to “know thy self.” They have come to understand that peace and contentment has to start within. Only when YOU are at peace can you them begin to find it in the world around you
Try today to be aware of how you treat yourself, your thoughts and your actions. Every moment remind yourself of the love and compassion that you deserve. Change starts with you and you have the power to change.
If there is one yoga pose that is beneficial to any and all who practice it, it would have to be Savasana, otherwise know as corpse pose. This seemingly “non-pose” in its basic nature, has profound and lasting effects. Normally done at the end of a yoga class, Savasana allows for the absorption of what was worked on in class, giving the body a chance to integrate the poses just done and allowing the mind and body to relax. Many people unfortunately skip this final and important part of class, choosing to leave before relaxation and in doing so, they leave without fully experiencing yoga in its true sense.
Savasana, although usually done after other yoga poses can be done on its own whenever the body is in need of rest and rejuvenation. One a certain level this pose can be considered very difficult because it requires total surrounded and a letting go, which to some can be very a scary thing. Its simplicity can be its greatest challenge, for there is nothing to do beside just be.
To practice this pose, find a comfortable place to
stretch out, on a mat or a bed, in a fully reclined position. Bring all of your
awareness to your breath and then begin slowly, starting at the top of your
head, working your way down (The forehead, jaw, neck, shoulders arms, fingers,
chest, upper back etc.) bringing your attention to every body part and muscle,
start to relax your body. Noticing any areas that may be holding on to pain,
whether it be physical or emotional, imagine your breath like warm water on ice,
and use the breath to melt away that pain or tension.
Continue to progressively relax and release the muscles of the body until you
reach your feet. Allow yourself to just bask in total relaxation and stillness.
Notice if you feel any resistance to allowing yourself to relax. Give yourself
permission to completely let go.
Remain in the relaxing and receptive pose of Savasana for as long as you like. It is not uncommon to experience emotions or feelings, or see images while in this kind of state. Allow yourself to feel or experience whatever may come up with complete non-judgment, holding on to nothing and keeping the mind free of clutter and thought. (The mind has a tendency to wonder and thoughts will enter the mind, the key is not to let them disrupt you. Imagine them like leaves on a river. Just let them float right through.)
Savasana, is a pose that offers tremendous benefits with little effort at all. It brings the mind and body into a balanced and peaceful state where healing and deep relaxation can take place.
The Path of Yoga and its Universal Message
In the yoga philosophy, the path to enlightenment is split into eight areas. It is called the Eight Limbs of Yoga. They are Yama: conduct towards other, Niyama: conduct towards oneself, Asana: physical practice, Pranayama: breath, Pratyahara: sensory withdrawl and self introspection, Dharana: concentration, Dhyana: contemplation and meditation, and Samadi: bliss and absorption
Each limb gives guidelines and insight into how one should live as a yogi. As I study the philosophy of yoga I try to relate the ideas I read about to recovery and healing and I find, continually, that the path of yoga is one the ultimately has the ability to bring a person to wholeness and therefore recovery. This is not to say that the only way to heal or become whole is to practice yoga. To be honest, as I have dove deeper into the study of yoga I have found that it isn’t even the actual physical act of practicing yoga that helps to bring a person to wholeness. (Don’t get me wrong, though. To DO yoga and to be physical is a wonderful way to reconnect to your body and stay healthy and centered). But the physical aspect is only a very small piece of a much larger picture. Yoga as I have stated before means “union.” It means bringing together ALL aspects of yourself. It is about relinquishing suffering and fear and anger and letting go of the material world and entering into a place where you connect not only to your mind and body, but your soul and spirit as well. Now I know this sounds very intense and deep and can send a person into philosophical overload. The main point I am getting at here is that the ideas spoken about in the yoga philosophy are universal. The intention is to bring a person away from pain and suffering and the pull of the external and into a place of peace and contentment within themselves. Whether you come to that place through yoga or through some other means doesn’t matter. Everyone’s journey is different. It is a unique and beautiful experience designed just for you.
Yoga helps us to get in touch with the innate qualities that we already posses. It helps to soft the harsh lines and break down the jagged walls we have put around us and begins to expose what lies beneath all that. Yoga helps to wake up the sleeping Self. Here is a yoga postures to help us connect to the strength and power of our femininity. Before doing the posture, sit for a few moments in silence. Connect to your breath, breathing in and out through the nose. Begin to bring all of your awareness to your body, letting go of any thoughts. Notice how your body is feeling; notice emotionally how you are feeling. Become aware of where you are in the moment.
The Goddesses Pose
Stand with your feet hips with apart, arms down by your side. Feel your feet grounded into the floor. Relax your shoulders and feel your chest and heart open. Breath deeply into the belly. Open your legs into a wide stance. Lengthening your tailbone down towards the ground by tucking your pelvis slightly forward, protecting you lower back and allow your spine to be long. Turn your feet outwards SLIGHTLY (in ballet, this stance is called a modified second position) Lift through the abdominal and ribs, elongating the upper body. Feel tall and powerful.
Relax the shoulders as you continue to breathe into the belly. Bend the knees, making sure the knees stay over the toes as to not put any unnecessary pressure on the knee joint. Bring the arms up to shoulder height and bend them at the elbow, palms facing forward. Spread the fingers wide and relax the shoulders Now again feel your feet on the ground, feel the strength in your thighs, the power in your lower body. Feel the strength through your hips and abdominal. Hold your arms strong and with conviction.
Imagine that you ARE a goddess.
Breathe deeply into this pose allow your body to really experience the strength
and power that you have.
Hold for 3-5 deep breaths or as long as feels right for your body today.
In yoga there is the belief that how you approach your daily asana practice is how you approach your life in general. So, how do I approach my yoga practice? Well, I find that I very frequently dont want to practice... Im too busy, too tired, my body is soar, Its too hot, too cold...blah, blah, blah. The excuses are endless. I have begun to wonder why it is that I fight with myself, knowing full well how vital my yoga practice has become to me...how good I feel afterwards, how healing and centering and nourishing it is for me on so many levels.
I am beginning to see that this pattern does, in fact, spill over into the rest of my life. I have learned over the years through my recovery how difficult it has been and still is, at times, to do those things that I know are in my highest good, those things that bring me joy, and that make me feel good.
There is a discipline that is needed in yoga. Continued consistent practice is needed for a person to receives the benefits of yoga in all aspects of their life. I remember how much I hated when I had teachers talking about discipline in the beginning of my yoga exploration. I had spent years in the disciplined world of ballet and was desperately trying to let go of my rigidity and wanting to find some peace. Discipline in my mind implied restriction, deprivation, pain, and negativity, all those things that where familiar, albeit painful. I wanted joy, rest, playfulness, peace, and balance, but was afraid. How could discipline help me achieve that? It has taken time but I have begun to change my perception, and now see the importance of discipline in the way I approach my life. I have reassigned that word to represent the necessary work of making sure I keep joy and positive energy in my life. It no longer represents rigidity and harshness. It now represents the strength and perseverance that I need to continue to work towards that place of peace and balance.
For some, it can be harder to let the good in, as opposed to the bad. Pain can be easier to tolerate that joy. Difficulty and hardship feel safe and peace is an uncomfortable reality. Why do some of us feel this way? There are many reasons, for each person it is different. What is important is that we begin to allow ourselves the opportunity to experience the positive without guilt or fear. We need discipline in
this plight we need continued practice and perseverance. It is hard work, especially for those of us who still hold on to fear, quilt, or shame when we let ourselves experience the joys of life and decide to step into the unfamiliar but beautiful world of peace. Its seems silly or slight perhaps, working so hard for joy. But when you look, you will see that that joy you are working so hard to bring in to your life represents you living as your true self!
There are days I still fight with myself as I go kicking and screaming on to my yoga mat Yet once Im there, once I sit and breath and feel my body move and stretch, and allow myself to experience and receive the joy I feel, and acknowledge that I have taken another step in allowing myself to live in joy, as my Truest Self; I stop the fighting, I let go of the guilt and just smile.
Usttrasanna- (standing forward bend)
Here is a great yoga posture to practice observing and opening.
Use this posture to observe all feelings and sensations in the body. Let the breath relax the muscles. Do not force yourself forward or beyond your body's edge.
Intro to Meditation
- Jenn
Campbell
Meditation is a wonderful way to bring peace and relaxation into your life. It
is a wonderful way to begin to learn about yourself in a very gentle way.
Through the stillness and inner awareness you can begin to quiet the noise in
your head and retreat into yourself.
Meditation can be done sitting, or lying down. You can incorporate
meditation into everyday activities like house cleaning, just by bringing your
awareness within and focusing on the breath. You can use visualizations,
or affirmations in your meditations or you can just sit and breath, allowing
your mind to clear.
When doing meditation it is normal for thoughts to come into your head. The key
is to imagine your thoughts as if they were a river, let them just float
by. Don't hold on to them or linger on them. They will still be
there when you are done. Let them just pass through, without judgment.
In the beginning, if you feel it would help, you can keep a piece of paper near
you and jot down any thoughts that come into your head so that you can continue
with your meditation undisturbed.
Meditation
Exercise
Here is a simple meditation to try.
It is a wonderful one to do while in bed to help you relax, or in the middle on
the day when you are feeling stressed. Notice as you do this meditation
any places in your body that seem tense, or any places that seem to hold a
certain emotion. Remember not to judge what you experience or feel, just
acknowledge and honor it. Do this meditation slowly allowing yourself 20
minutes or so. There is no need to rush.
Bask in this place for as long as you like, before you decide to slowly begin to become aware of your surroundings and gently coming out of the meditation.
The
Power of Breathing
If I had to think of one act that could be the link, the glue that binds the work of the body with the work of the mind, it would have to be our breath.
Sounds simple doesn't it? All you have to do is breathe? Ah, but how many of us actually are conscious of our breathing?
In yoga and meditation breath is the cornerstone. It is the power behind the movement and the door into stillness.
Right now, if you would, notice your breathing. Is it shallow or full?
Does it fill your belly or stop in your chest? When we actually tune in and become aware of the breath, it can be shocking to notice how limited it actually is.
We unconsciously have been depriving ourselves of one of life's greatest gifts.
We can not live without air, yet for the most part, we are surviving on so much less than what we deserve.
Deserve you ask? Let me explain.
To breathe fully, taking in the power and tranquility that is the essence of breath is what feeds our bodies on multi-levels.
When we prohibit that energy that breath allows us, we are in a way, prohibiting life.
To breathe fully is to say, " I deserve to give my body energy and life."
Breath keeps our metabolisms going, and our stress level down. It brings us into our bodies, it connects us to our spirit, and it sends energy and vitality through every cell. If you do nothing more for your body today, give it breath.
Give it full deep inhales and detoxify and releasing exhales. A full breath is one that fills your lungs and belly, allowing the belly to expand.
I had a tremendous fear of deep breathing for a very long time because of that very reason.
To breathe deeply is to become aware of the body, especially the abdomen, which can be a common enemy for women. Remember, however, that as you exhale the belly does contract as you push the air out.
The melodious action of breathing is soothing. Like the ocean that rises and falls and the heart that pumps, the steady flow of air, of life, of serenity, is a gift for all to embrace.
In yoga, breath allows for deeper poses and more strength. In meditation, it helps to quiet the mind and lead us to a place of bliss.
In the body, breath is our tool for increased and continued health and vitality.
In the soul, breath is what guides us inward to find peace; peace within ourselves and peace with the world around us. Breath is a simple tool that can lead to powerful transformation.
Who knew all you had to do was breathe!
back to the top
Metta means loving-kindness. The Metta meditation is a powerful Buddhist meditation practice by many people throughout the world. During these difficult times when anger, fear and revenge seem to be in the world we have the opportunity to counterbalance that kind of energy with love. This mediation offers us a way to learn to live our life in love having compassion for ourselves and others. It is a power and healing practice.
There are specific prayers for the Metta meditation that people can say as they picture themselves in there mind, but I personally just say “I wish you love. I wish you Peace. May you feel love. May you feel peace. May you be free from fear. May you live in love” as I wrap myself in the pink light. You may say any words of love that resonate with you.
For each person that you bring into your mind,
pause and feel gratitude for this person. See the gift or the lesson that they
bring to you. See this person with non-judgment and with compassion. Take your
time with each person, really sending out your words of love to them. One need
not rush.
Sit for as long as you would like in quiet contemplation after completing your
Metta meditation.
I often have people asking me how they can get there mind to stop chattering as they try to meditate. I just can't shut my thoughts off! they say. Many times people get so stressed trying to relax that the whole process just doesn't seem worth it. What I often say to people is don't try so hard. One can't stop themselves from thinking. The more you say Don't think. Don't think the more your mind will start to run. If I say don't think of a purple elephant, what is the first thing that comes into your mind...a purple elephant.
Meditation is a means to help connect with the inner self. It is a means to help a person observe the present moment in stillness. A person does not have to be an enlightened yogi to receive the benefits of mediation nor does one need to shut off their brain for an hour a day.
The most beneficial mediation practice for beginners is simple self-observation. Once you have gotten yourself in to a comfortable position just begin to observe your thoughts as they stream through. The key with this type of meditation is to not get lost in the thoughts. Say you start to think about going to the store, just let the thoughts stop there. Don't go into what you will buy, or the fact that you are short
on cash, etc. Just let the thoughts come, acknowledge it, and let it pass right by. By practicing in this way you will begin to become more present, you will begin to look at the mind and thoughts in a new way. They don't have to control you. Slowly over time as you practice, what seemed like a never ending barrage of thoughts will begin to lessen as inner stillness and peace take over. A child response best with
loving yet persistent guidance and support. So does the mind and the obsessive or invasive thought patterns that we are ready to let go of
It can be difficult after years of going and going to actually stop and sit and breath. It is silly to think that one can sit for hours without one thought entering the mind the first time you try to meditate. Get rid of the pressure. Use your mediation time to just be with yourself to observe, without judgment exactly where you are in that moment. Feel every feeling. Feel every breath. Let yourself discover the YOU that may have been hiding behind all the craziness of your day to day life.
Website designed and administered by
Sarah Mason, sarah @ paysonroad.com. Website Logo and Graphics
Designed by Tahara Hasan. Payson Road was created Copyright © June 2,
2000. All rights reserved. Copyright © 2000-5 [Payson Road]. All
rights reserved. Revised:
October 03, 2005
.
Home
| About Us |
Charitable
Gifts | Membership
Our Story | Resources |
FAQS
BFC | Mind&Body |
Recovery
Journal | Online
Group
News | Events
| Volunteer | Advertising
The Corner | The Voice | The Truth | GigsnStuff |
Poetry Wall
Contact | Guest
Book | Bookstore | Store
Policy and
Action | Press
Releases
Legal Info | Privacy
Policy | Site Index
| Search