Welcome to the Living
Practice – March 2003
Editor’s
Letter with Megan McCarver
Helen
Keller Quote
Dear
Friends of Dr. Christiane Northrup,
MD
Functioning
of Meditation by Arun Deva and Kim
When Yoga Does More Harm Than Good:
The Distinction Between “Trying” and “Doing” by Sam Dworkis,
MS, LMT
The
Beginning by Judith McKinnon
Pilot Yoga
Programs for Middle School Kids by Dr. Nanette Tummers
Breathing
Exercises to Assist Sleeping Part Two by Venkat and
Christine Machiraju
Cultivating
A Metta Mind contributed by
Yoga Journal
Music
Review by Megan McCarver
A Note From YogaEverywhere
Yoga
Classified
Happy Spring to the Living
Practice Viewers,
We have an awesome cornucopia of articles this month. Thank you contributing
writers and viewers for supporting our Living Practice and YogaEverywhere.com
site. Once again we crawl out of the
lingering darkness of winter and into the inviting light of spring, our time of
renewal. The lurking shadows of war
still dances amongst all of us. Maha teachers have always encouraged students to make
friends with their shadows. Meanwhile, our
daily narratives challenge us to observe our ways of coping with stress. Do we rush out to the store and stock up on
canned food, water and duct tape? Or
perhaps we completely deny global tension and its possible threats by not
listening to the news or reading the newspaper at all? Can we continue to practice yoga during these
challenging times and cultivate inner peace?
With the practice of yoga comes the knowing of mindfulness,
clear action. Try to make friends with
the shadows by being conscious of your breath and calm in the moment. Practice being mindful of
peace in your daily interactions. Feel peace as you inhale, feel peace as you
exhale. Your pure intention, your gifted self, contributes to all global happiness.
Pema Chodrom says, “Every day we could think about aggression in
the world, in
- excerpt from When Things Fall Apart by Pema Chodron
Megan and
Gary McCarver
Helen Keller
Quote
Security is
mostly a superstition.
It does not
exist in nature, nor do the children of men as a whole experience it.
Avoiding
danger is no safer in the long run than outright exposure.
Life is
either a daring adventure, or nothing.
Dear Friends
of Dr. Christiane Northrup
MD
The fear
and anxiety caused by the possibility of war are the biggest health challenges
we face right now. As a physician, I know full well that emotions such as fear
and anger impede the healing process and, if held long enough, actually lock us
into a vicious cycle that produces
more pain, more fear, and more anxiety. This can wreak havoc on our minds,
bodies, and spirits. But this doesn't have to be the case.
There are very specific things each of us can do right now to help prevent war
and at the same time create peace in our bodies, minds, and spirits. I was
strongly reminded of this week. Both of my daughters called from their
respective colleges with concerns and worries about what they've heard on the
news about a possible terrorist attack. One wanted to know what I thought about
stockpiling cash, water, and canned goods. Her roommate's mother had sent them
warnings. The other daughter wanted to know if I thought it was safe for her to
go to NYC this
weekend. I told them to go about their lives as usual, while paying attention
to their inner guidance. I reassured them that they each had access to guidance
from within that would lead them in the right direction if they paid attention.
I also gave them a way to think about the current global situation that leads
to healing and peace, not further conflict, and shared with them my unshakable
belief that each of us has the power, through our thoughts and emotions, to
influence the energy of the planet in a way that helps prevent further conflict
and also creates peace.
Here's what you can do:
1. Use your thoughts wisely. Understand their power. Thoughts have a tendency
to become their physical equivalent. This is one of the fundamental laws of the
universe. Another one is the law of attraction, which states that "like
attracts like." Because it is consciousness that creates reality, the kind
of consciousness you hold-your vibration-actually creates the kind of life
you're living. It's impossible to create peace and harmony if you're pushing up
against a war. It's impossible to create peace and harmony if you're condemning
George Bush, Dick Cheney, Colin Powell, etc. You don't have to agree with them,
but realize that you'll be contributing to the energy that creates war if you
assume an "embattled" mentality concerning them. The split in our
nation right now about war is actually creating more of the energy of war. It's
not possible to "fight" for peace without creating war.
2. To create peace, you have to be peaceful. The only way to stop war is to
start from within you. You must do personal disarmament. The only way to get
and stay peaceful is to concentrate on what brings you peace and resist the
downward spiral of negative emotions that blames others for your lack of peace.
Remember, that to which you give your attention expands. Although there is no
denying that we're in a perilous and frightening position right now, that
doesn't mean we are powerless to change it. But the only way to do so is by
changing your thoughts and emotions from those of anger, hatred, and fear to
those associated with
compassion and peace.
Spend 30 seconds several times a day creating a "virtual" reality of
what peace would look and feel like. Imagine that it's a year from now and the
economy is flourishing. George Bush is radiantly healthy; the governments of
the free world are all cooperating to ensure global
harmony and peace. And Saddam and Bin Laden and their influence have
disappeared from the planet. Imagine all our soldiers back home and reunited
with their families. Imagine a global village in which all of us can travel
freely and joyously and with understanding and acceptance
of each other's cultures. When thinking about
Dozens of studies have documented the fact that our thoughts can and do affect
others in profound and measurable ways. When a critical mass of individuals (1
percent of the population) was brought together to practice Transcendental
Meditation in various areas of the world, for example, there was a measurable
decrease in the number of violent crimes, suicides, terrorist attacks, and even
international conflicts worldwide. (Orme-Johnson,
et al. (1988). International Peace Project in the
There are also over 180 studies that have documented the positive effect of
prayer on everything from other humans to yeast cells.
3. Imagine all the angels and non-physical beings who are working on the other
side to protect and uplift all of us. Know that they can only do their work in
an atmosphere of compassion, not condemnation. The energy of condemnation will
prevent them from connecting with the hearts of those who most need their
inspiration and love.
4. Avoid watching the news and reading the newspapers. Headlines are designed
to keep you afraid and disempowered so that you will buy more papers or watch
more TV. Then you get "hooked" on the news because you're waiting for
some official "guidance" that will keep you safe
and secure. This simply can't happen, because it's not the way the media is set
up. The media is designed to get you riled up, so that you remain tuned in to
the "chain of pain." The only lasting safety and security come from
the peace that you create within yourself. What's safe for
one person will be dangerous for another. Remember all the hundreds of stories
from September 11, about the people who were supposed to be at the
5. Finally, know that when you are tuned into your heart, your
Inner Wisdom, and God, then your energy lightens up and your vibration
literally changes. You become a beacon of light and peace. You become an “uplifter” and a peacemaker. There's an old saying,
"The rising tide lifts
all boats. But it won't raise a stone." Stop looking at
and thinking about the stones. Join me in raising the tide. And remember
the words of the great M. K. Gandhi, "When in despair, I remember that all
through history the way of truth and love has always won; there have been
tyrants and murderers, and for a time they can seem invincible, but in the end
they always fall."
Warmly,
Christiane Northrup, M.D.
She is internationally known for her visionary, empowering approach to women’s
health and wellness. As a practicing physician, obstetrician/gynecologist for
over 20 years, Christiane is a leading proponent of
medicine and healing that acknowledges the unity of the mind and body, as well
as the powerful role of the human spirit in creating health.
Functioning of
Meditation by Arun Deva and Kim Schwartz
1. Flowering: The first stage is where everything
seems to come up to the surface. Eventually the static begins to recede to the
background. This allows freedom for the flowering, which is when you begin to
look at all the noise with indifference.
2. Silence: At this point you reach a point of
silence. At first comes the silence that flows within
sound. Then comes a deeper silence where first you
hear the inner sounds only. Then comes the silence
that flows within and allows outer sounds to pass right through you.
3. Sensitivity: Now arises
a sense of innocence. You feel more a part of the whole world. A new sensitivity to trees, birds and other living, animate and
inanimate beings surfaces. You feel a sense of liquidity, an arising of
the water element. You feel wide open yet as though you cannot be hurt.
4. Love: Almost a fragrance born of
meditation. Like a flame that burns emotion. You start to build more space
between thoughts. Now you are at a stage where you are no longer loving, you
ARE love.
5. Compassion: Only now do you begin to experience
desire less love. With this sense of belonging and merging comes a greater
sense of compassion. Equating your love and meditation with
the world around you.
6. Abiding Joy: A feeling of wellbeing permeates
you and transforms into joy. For no apparent reason.
It is like the loveliness of a sunset.
7. Intelligence: An ability to respond to life's
fluctuations that comes from an inner awareness. It is a spontaneous response
arising from continuous awareness. "Not the intellect you can collect."
8. Aloneness: A blooming in the heart. Joy of being yourself. No attachments. Uniqueness
of your very nature. Journey towards self.
9. Your real self: An inner transformation making you
aware of the "Atman."
A simple
meditation: Watch the gaps between the breaths.
Arun is an
Ayurvedic Practioner and yoga therapist/ teacher specializing in Ayur*yoga. Originally from
When
Yoga Does More Harm Than Good: The Distinction Between “Trying” and “Doing” by
Sam Dworkis, MS, LMT
Everyone knows exercise is an
important activity that promotes good health. Right?
Not necessarily. When inappropriately practiced, any exercise including yoga can do more harm than
good…and the risk and consequence of inappropriate exercise is actually
magnified for chronically ill, injured, and ageing people.
Although yoga can be a powerful tool
for general conditioning, it can also help us to deal with illness and injury;
and when appropriately practiced, yoga can also help us to age gracefully.
Otherwise, I submit that the harder we try to do our yoga, the more we expose
ourselves to liability and the less it provides us with the results we desire.
It works like this: Your body is
currently suffering from a current or previous injury…or you’ve been ill for
some time…or your body is simply ageing and is no longer as strong and flexible
as it once was. In any event, chronic illness, injury, and ageing cause your
nervous system to become chronically stimulated; and as such, many areas of
your body’s soft-tissue contract (even more so in those areas that were or are
currently injured).
You’ve heard that yoga can help you
to recover, so you sign up for a class. There are many approaches to yoga; so
you might have signed up for a class that is primarily meditative where you are
asked to sit, deep breathe, and perhaps chant. Or you might have signed up for
a tough aerobically oriented class that turns up the heat. Or there are
numerous approaches in between.
Some of these approaches stress
alignment and discipline, while others are much more relaxed. Your yoga teacher
might instruct you to avoid pain like the plague; or your instructor might push
you by saying: “No pain is no gain.” In any event, it
seems like the harder you try to do
your yoga; the more you hurt.
Instead, I submit that we should not
try to do yoga…but instead learn how to do yoga. Semantics aside, trying is competitive and aggressive. As
such, trying can further irritate an
already irritated nervous system which only serves to further promote stress
and injury.
If we can instead learn how to do yoga without stressing an
already stressed out body, we can actually enhance our flexibility, strength,
and endurance in such a way that relaxes the nervous system; even while
exercising. This allows us to further move our bodies toward strength, endurance, and flexibility without forcing and trying; and our bodies will respond in ways we never dreamt
possible.
Although aspects of all yoga
approaches can be quite beneficial, it’s paradoxical that the harder we
try to do our preferred style, the more we increase our potential for injury
and the less benefit we achieve. On the other hand, when appropriately done,
yoga helps us to increase our strength, flexibility and endurance, while at the
same time, it helps to quiet the mind. It’s at this point that our yoga
practice can be truly called: “Meditation in Action,”
Sam Dworkis, MA, LMT, is author of ExTension (Simon & Schuster), Recovery Yoga (Random House), and www.extensionyoga.com, a free internet educational resource
for yoga students, yoga teachers, and other health-care professionals.
The Beginning by
Judith McKinnon
Death gave
not an ending
But a
Beginning
The shell
fell away
The Soul
emerged
And
gathered its strength
With the
swift stroke of the clock
The world
ended
And the
Universe granted its immortality to the seeker
The Pure
Spark joined the exodus of Others
Drawing
ever closer to the One Pure Light
With each
new joining the Spirit grew
And if joy
could be heard
The cosmos
was filled with sound
All words
became as one
With the
fulfillment of the promise
The choice
made
The end had
returned
Each to the
Beginning
Peace.
Judith
lives in
teaching yoga to her granddaughter, Allyson, age seven.
Pilot Yoga
Programs for Middle School Kids by Dr. Nanette Tummers
Isn't it amazing the amount of concentration a child will display when playing
a computer game or watching T.V.? Wouldn't it be great to have this same level
of involvement and engrossed in physical activity? In a recent published
article in Yoga Journal (Castleman, 2002), yoga is
listed as acceptable exercise in the California State P.E. Curriculum.
According to Phyllis Camp, physical educator at James Lick Middle School in one
of San Francisco's low-income neighborhood, "There's no question that kids
benefit...they concentrate...and when their lives are hard-the middle school
year's can be very hard- yoga helps them find peace. I see yoga helping kids
every day".
At this time, there is no research on the effects of yoga on children. However,
in the
A pilot yoga program was conducted at Windham CT Middle School. This program
was a six week, twice per week class for obese adolescents enrolled in an after
school program. The class would begin with a poem or inspirational quote for
each class, age appropriate music, and slowly more variety and intensity to the
postures was added. Anecdotal evidence indicated the class was enjoyable and
students were eager to participate.
Yoga can be an effective way to allow students to be more active, relieve
stress, and enjoy a non-competitive and non-judging atmosphere that encourages
movement that is fun. This is especially important as our school-aged
population is increasingly becoming more obese. Yoga provides an exciting
way to encourage lifelong activity and appeal to a large number of students that
may not participate fully in traditional activities.
Dr. Nanette Tummers has a doctorate of education in
Kinesiology and health promotion. She has been teaching and researching
wellness for over 25 years and has designed several yoga programs to encourage
obese adolescents, sedentary adults, and seniors to make yoga fun and part of
their lifestyle. Dr. Tummers is an Assistant
Professor of Health and Physical Education at
Breathing Exercises to Assist Sleeping
Part Two by Venkat and Christine Machiraju
The following is an article we have written about natural ways to fall asleep. Many people today have difficulty falling asleep due to high stress, depression or fast paced lifestyle. It is our hope that the following article will help people ease into sleep so that their lives will be happier and more peaceful. The breath and how we breathe is very important.
Sleep
Often people find
it difficult to fall asleep. This can be due to tension and stress, which are
held in your mind and not released or processed during the day. When your mind and body are engaged or filled
with stress, it is impossible to sleep.
Sleep only occurs once your mind and body are fully relaxed.
Deep breathing is
one way to help your mind and body unwind enough to fall asleep. Meditation on
the Breath, using your breath as an object of meditation, is a very useful
practice. This method helps you withdraw
the sense from the outside world and helps you to focus on your inner self.
Breathing Exercise
Exhale and sit
straight, try to maintain straight posture throughout meditation.
Take regular,
deep breaths through the nose.
Count each
inhalation and exhalation as one and do ten breaths, counting each breath.
After ten breaths
have been counted, you can count down from ten to one again using slow, deep
breaths.
Do as many sets
as are comfortable.
Try to allow all
other thoughts to fall away and eventually become one with the breath.
Benefits
This form of
breath is very relaxing and can also be done while lying down. It is particularly helpful for those who have
trouble sleeping due to the inability to still the mind. By actually doing it in bed, it can be used
as a tool to fall asleep. This form of mediation will bring great peace of mind
and clarity in thinking.
Sound Therapy
You all know that a soothing lullaby
helps a baby to sleep. How often do you think of using music or sound for yourselves?
Sound can be used in a few ways to help you relax and fall asleep. You can use
music, chanting or the sound of water to help sleep. Any sound that makes you feel relaxed can be
introduced into the bedroom at night to help you ease into a pleasant
slumber. In this day and age of
technology you can download any sound from the Internet, burn it onto a disc or
record it onto cassette and voila.
Mantra
There are also many mantras that can
be used to help you sleep. Om Nama Sivaya is a
mantra that is used to help cool your mind. Om Shanti, which means peace, can be used to
calm your mind to help you sleep or simply chanting any one syllable like
Journaling and
Releasing
Many people carry all the problems
of the day home with them and then carry them into bed. It is crucial to let go of all stresses from
the day as soon as one returns home if not sooner. You can do this by writing them down on paper
and then releasing them from your mind and heart. You can also write down all the things that
were good in our day and focus on them rather than the negative. Another good way to release negative thoughts
is to go for a walk or engage in an enjoyable activity before bed so that your
mind is in a pleasant place. Walking
while chanting and enjoying the beauty of nature is very therapeutic. Taking up an art class or volunteering or
engaging in a sport will also soothe the body and mind and fill the mind with
something pleasant to focus on before bed.
It is very important that you
realize that you control your own mind and thoughts and whenever a negative
thought arises, you are the one who can chose to think it or let it go. It is this realization that will set you free
from self-pity, sadness and stress. You
can actually lie down and allow all thoughts to fill your head and then
visualize physically releasing all the negative thoughts. Once your mind is clear you can fill it with
positive thoughts or simply fill it with light or fill it with a soothing color
and allow it to be calm. You are the one
who is deciding which thought you are going to focus on. You can decide today to stop thinking
negatively and be free from this day forward.
This does not mean that you will not experience negative thoughts, but
when you do you can chose to eliminate them from your minds and hearts.
Aromatherapy
Aroma can be used to help you relax. It works on a
physiological, scientific and emotional level.
Aroma triggers emotions and even memories and thus can be used to heal
your mind. Essential oils also have healing properties that can help to release
tension from your mind and body.
Some oils
that enhance relaxation are sandalwood, rose, lavender, jasmine and honey
suckle. Fennel oils are also used to soothe your mind and body. The oils can be
used by applying them to the centre of your forehead. This area is the seat of
the pineal gland, when you apply oil here it can help the mind relax. Oils can
also be applied to any of your seven chakra points, your
tailbone, navel, heart, throat, forehead or top of your head to help release
emotions, improve health and induce relaxation. Also the
soles of the feet and palms to help you relax. Essential oils can also
be applied to a hanky which can be kept under your pillow or to a sachet. Or
try diffusing them into a room or scented candles, or burning them in the form
of incense.
Massage
Massage is
prescribed in Ayurveda not only to help you relax,
but to rejuvenate your body and mind and increase the health of all your body
systems. Massage helps to increase
circulation, strengthens the immune system, cleanses the organs and makes you
stronger. Massage should be done at
least once a week and can be done daily.
It should be done with soothing massage oil. To perform self-massage one simply starts at your
head and works down over your entire body massaging oil into each and every
part. Your arms and legs should be
massaged with downward stokes with the visualization that all toxins are being
removed from your body. Your joints can
be massaged in circular strokes with the visualization that they are becoming
stronger. Your abdomen can be massaged with circular strokes staring from the
right side and moving toward the left. Your
neck and back are harder to reach but if there is concern in these areas you
can go for a massage once a month to assist in your healing.
Massaging your
palms and soles of your feet will engage reflex point that also help to strengthen, cleanse and relax your organs and muscles.
Color and Sleep
Color has a
big impact on your ability to relax. In general the bedroom should be painted
in a color that induces calm. Light blues, indigo, violet and soft pinks are
all good choices for the bedroom. You should stay away from yellows, reds and
oranges, as they are stimulating colors.
The bedroom
should also be free from a lot of articles like knickknacks and pictures.
Pictures of water, a soothing fountain or soft lights can be used to create a
peaceful ambiance. Images of fire, war or anything unsettling should not be
placed in the bedroom and over decoration should be avoided.
Venkat and Christine Machiraju teach yoga and use Vedic sciences of Ayurveda and Jyotish – Vedic astrology to help people enhance their lives. Venkat and Christine also create herbal formulas to help people move toward natural and holistic living.
Cultivating A Metta Mind contributed by Yoga Journal
"Begin now. Make yourself comfortable. Take a deep breath. Relax. Try to
smile. The Buddha taught that there is no other person in the whole world more
worthy of your well-wishing than yourself. love that
teaching! It's so kind and it makes so much sense. When I am unhappy--tense,
frightened, tired, or irritable--I think, 'Of course! Who else could I possibly
wish well to? I can't see past myself. I need to feel better first.'"
--Sylvia Boorstein
Music Review
Appropriate music during your yoga practice should not
demand your attention nor should it distract you from your breath. Music to
enhance your practice should stabilize your attention and support your breath.
Here is this month’s pick for your yoga practice music collection.
Mondo Rama, a “diverse, cross-cultural, exotic, melodic, ancient, modern,
acoustic, orchestral, spiritual, techno—the only obvious thing is that it’s
exhilarating, delightful, and that nothing else sounds quite like it.“ I recommend it for listening,
driving, and for yoga parties!
Name of CD: Mondo Rama
By: Jai Uttal and the Pagan Love
Orchestra