Meditation, a journey home

https://id.pinterest.com/pin/99219998015288830/
picture: Buddhist Boot Camp

“Depression is a common illness worldwide, with an estimated 350 million people affected.” ~ World Health Organization Fact Sheet, April 2016

Over the years, studies have been conducted over benefits of meditation and how it works. Most often cited benefits are related to the areas of stress management, self control and concentration. There is an article in Forbes by Alice Walton (2015), which neatly summarized various distinct researches on how meditation affects our brain. There listed a few interesting conclusions from the studies. Meditation was said to help preserve the aging brain, has effects rival antidepressants for depression, decrease volume of brain cells known to be responsible for fear, anxiety and stress, can help with addiction, and it helps kids in school. These well meaning publications benefit many by raising their awareness and interests in the practice. But as wisely concluded in the article, meditation is not panacea.

This is an important statement for two main reasons. One of the reasons being, meditation is a long journey. It is not something that we practice overnight and then it washes all our stresses away. In the world where people expect everything to be straight forward and instant, this can be disappointing. Then, all the appealing benefits are not the utmost outcome of meditation. While it is a simple practice, how it works is never that straight forward.

It is perhaps acceptable to assume that most people relate the word meditate to an image of someone sitting crossed legged with eyes closed in deep concentration. This image is often used to represent peace and calm. So much so that recently I was informed of a newly open premium resort and spa with cozy meditation room as part of the facility. There was a person sitting crossed legged depicted in their communication materials. In other words, peace and calm equals meditation equals sitting cross legged.

Meanwhile, the same practice has also been introduced into corporations as an aid to perform your duties more efficiently with less stress, perhaps your key to success. Busy and ambitious corporate world, peace and relaxing calm of resort and spa, seemingly rather on one end to another of a spectrum, both claim to practice and benefit from meditation. Can it be so? Yes, perhaps. Maybe not.

The thing is, meditation has become a word very loosely applied everywhere. The meditation practice a hermit does in the Himalayan mountains can be very much different from the short session offered in a cozy set up with soft comfortable cushion, soothing smell of incense and calming music in the background. The well intended spirit of bringing the practice into daily life, or the so-called “off the cushion” practice, has turned almost literally everything into meditation. While it truly is, and we shall talk a bit more on this some other time, the idea can be a little confusing.

So what IS meditation? One of the most amusing questions that not only a few people ask when I told them I just returned from one week meditation retreat (or that I practice Yoga) is - “SO, you can levitate?” What and how exactly I was expected to respond is still a mystery to me. Maybe I should seriously confirm so and see what happens.

“I have been a seeker and I still am, but I stopped asking the books and the stars. I started listening to the teaching of my Soul.” ~ Rumi

This is how I would define meditation, regardless of the actual actions that are referred to as meditation; the art of listening to ourselves, to the incessant chatter in our heads, drowning waves of emotions and somewhere some time, the peaceful silence within. Being able to listen to ourselves is a useful skill, from which we would understand what is happening within this existence we casually refer to as ourselves.

“Meditation is putting aside altogether everything that man has conceived of himself and the world.” ~ Jiddu Krishnamurti

In listening to myself, I discovered that everything I see, I see it through frames. These frames were planted in our minds through our ability to perceive and remember. All our previous experiences, habits and norms imposed on us, all these forms solid frames. Trouble is, more often than not, the lenses were either distorted or unclean so we do not see things the way they are. And that includes the way we see others and ourselves. How often do we take ourselves as the wrecked person inside our heads, which we relentlessly try to get rid of? Are we really all that noise in our heads? Or are we really the exterior that we see, nurture and entertain all the time? What about the idea that we are neither?

“Knowing how to be solitary is central to the art of loving. When we can be alone, we can be with others without using them as a means of escape.” ~ Bell Hooks

Habits are usually acted upon without us being aware that we are doing it. It becomes natural and it has become natural for us to distract ourselves all the time. Our gadgets and other electronic devices certainly play a big part in this habit. What happen when we disconnect ourselves from everything and everyone to simply be with ourselves? We start listening to the voices within and learn to be in peace with it. This is the first step in alleviating ourselves from the subtle constant unease of wanting to be anywhere but here, to be with anyone else but oneself. We learn to be content and cease looking outwards to escape from our very selves, from whatever is at any given moment.

There is a saying that I really like:

“You should sit in meditation for 20 minutes a day, unless you’re too busy; then you should sit for an hour” ~ old Zen saying

Seriously, 20 minutes? Surely, in the beginning it can be very challenging to this mind to sit still with something as boring as breaths. A widely used term to describe this restless nature of mind is ‘monkey mind’, indicating how the mind incessantly jumps from one thing to another, all the time. An old friend of mine prefers to see it as puppies instead of monkey. With no particular reasons, I am with him. It is easier to see the mind as restless puppies (than monkey), which just need a bit of watching until they get tired and then decide to rest.

That is exactly why the Zen saying proposed an hour if we are too busy. The busier we are, the more excited the mind become, the more restless the puppies are. It would take longer for the mind to finally give it a rest and begin to settle into the moment.

As the mind settles, perhaps, we would stumble into something grander than the mundane, something unknown to this busy limited mind. Otherwise, it is a beautiful practice nonetheless.

A pleasant walk, a journey home….

“The birds have vanished down the sky.

Now the last cloud drains away

We sit together, the mountain and I,

Until only the mountain remains.”

~ Li Po

Yoga Nidra - relaxing mind body therapy

Often people claim that their favourite pose is Shavasana or corpse pose, which usually ends yoga asana class to cool down and relax after a range of asana practice, be it strenuous or gentle. Shavasana feels nice because it allows us to rebound, to rest and be still.

Now, how about an hour session fully in Shavasana with no other asanas? How wonderful would that be?

That is what we do in Yoga Nidra session, a practice that is not without challenges and yet has many benefits.

Yoga Nidra is an ancient practice of Yoga, which is not as popular and widely practised as asana. In the practice of Yoga Nidra, the body sleeps but the mind remains awake listening to the instructions. It is a systematic form of guided relaxation that typically is performed for anything between 35-60 minutes at a time. Both a form of meditation and mind-body therapy, the mind is in a state between sleep and wakefulness.

Many people remain in a state of tension and frustration. In day to day life, individuals fail to express their emotions freely and openly. As a result, the emotions are repressed and manifested in the form of tensions. This continuous level of tension in the body, mind and emotions predisposes the individual towards psychological and psychosomatic disorders. In the practice of Yoga Nidra, the body is progressively relaxed, which in turn releases the accumulated tensions.

In the practice, the practitioner also moves slowly towards the deeper realms of the mind where he or she confronts the deep-rooted emotional tensions. In this way, with regular practice, tensions at the physical, emotional and mental level can be minimized.

Another benefit of Yoga Nidra is clearing up the unconscious. From early childhood, we tend to repress many wishes, desires and conflicts. All the traumatic experiences, unfulfilled desires and threatening situations are usually suppressed to the subconscious mind level. During the practice of yoga nidra, the instructor asks the practitioner to visualize certain symbols and images with a witnessing attitude, which helps in cutting off the personal identification with the experience. In this way, the practice of visualization brings the unconscious repressed desires, experiences, conflicts and frustrations to the conscious level and then cuts off the personal identification with those experiences. The unconscious is then cleared up and we can walk with less unnecessary baggage in our mind.

Yoga Nidra is one of the practices of pratyahara where the awareness is internalized. Practitioners often report that they find the practice bringing immediate physical benefits, such as reduced stress and better sleep, and that it has the potential to heal psychological wounds. As a meditation practice, it can engender a profound sense of joy and well-being.

According to Swami Satyananda (1998), "a single hour of yoga nidra is as restful as four hours of conventional sleep".

Extracted from www.yogajournal.com and www.yogamag.net

Understanding Yoga Styles

There are many styles or labels in yoga. Which is the best? Which is most suitable to us? Let us explore further.

No style is the best

Styles in yoga are similar to banana skin, while yoga is the fruit that we eat. Some people prefer certain types of banana, while others like different types. Meanwhile, some people have to exclude banana from their diet due to certain illness. Some people prefer deep fried bananas hot from the pan, while some others prefer having bananas accompanied by music, and some others like having bananas while walking or perhaps jumping. Everything depends on individual taste.

Yoga seen as a spiritual practice, and styles of yoga can be likened to organized religion. Both yoga styles and religion can be suitable for one but not another. It is very wrong for a yoga teacher or a yoga style to claim that their yoga will be suitable for everyone, and therefore, is the best style.

Relationship between yoga and the styles are exactly similar to follower of religions. Some followers practice their rituals or conventions very closely, some think in a way that is much more progressive and liberal. Some people embrace their religion to the most fundamental approach, while some others approach the practice in a more secular way.

How nice it would be if we could accept and be open towards these differences. It is not necessary for any yoga centre or their yoga instructors to demand uncompromised obedience from their members to practise only one particular style at a particular place.

Truth is, yoga can teach us to be a pluralist because yoga is universal. Yoga does not heed any differences in religion, gender, race, age, social status, or any other labels. Everyone can practise yoga.

Gather information beforehand

Each yoga style can be very different in terms of how to do asanas. One style perform poses by holding breath for one minute or more accompanied by explanations on how to perform the particular pose with a lot of information. Another style move from one pose to another in fast speed, and other style requires the poses to be performed in specific temperature in order to obtain maximum benefits.

All these are valid, not one is wrong or more right than the other. Each style has philosophic background to how the asanas are being performed. In the end, everyone is doing the same yoga pose. Choices are open to individual yoga practitioner performing the poses.

However, beginners in yoga may want to gather as much information as possible before committing to a certain yoga centre and determine most suitable class according to one’s interests, expectations and characters. In the beginning, it is necessary to have guidance from instructors who are able to provide understanding in how to perform a pose in order to obtain maximum benefits as well as to avoid injuries.

Yoga is not competitive sports and it is merely for one’s own self. Therefore, one should not go beyond capacities. Take suitable practice as offered by yoga centres according to abilities.

There also needs to be close communication between student and teacher. A student should inform yoga teachers should there be any illness or physical issues. Asana is to be practiced by listening to one’s own body and being aware of any sensations or feelings that arise while performing the asana, just like in meditation.

Use every pose as a mirror to look into ourselves, yoga is a mirror to look at ourselves from within.

By Yudhi Widyantoro

This passage is originally published in Indonesian language, freely quoted and translated from Yoga Yuk, biar Fit (Let’s Yoga for Fitness) with author's permission.

If you like what you have just read, please check your local bookstore for the book.

by Yudhi Widyantoro

Yin Yoga, a brief introduction

"We do not use our body to get into a pose, we use the pose to get into our body" 

Bernie Clark

Yin Yoga is distinguished from other styles of yoga mainly from the way the asanas (yoga poses) are performed and the targeted areas. Yin Yoga asanas target connective tissues, which need to be exercised in Yin manner in order to maintain health of the tissues. Exercising the tissues in Yin manner refers to the way Yin asanas are performed, which relies on body weight and gravity (applying passive traction). Due to the characteristics of connective tissues, the asanas in this style of yoga need to be hold in longer time to allow for the connective tissues to respond to the passive traction. In addition, Yin yoga asanas are also to be performed in relaxed manner. Any muscle contraction would prevent us to reach deeper into the articulations because muscle contractions were actually designed to protect internal organs as well as articulations.

Referring to the Daoist philosophy of opposite Yin-Yang, Yin yoga practise is more static, cooling and quiet, compared to its counter-part Yang asanas, which are more dynamic, working on muscle flexibility and strengths. Under the Yin-Yang frame, Yin asanas mostly targets lower part of the body, which is the Yin part of the body. Yin yoga comprises only part of the Yoga practice, or currently, the missing part.

It was discovered that energy lines known as meridian or pranas in Eastern medicine, actually lie in the connective tissues. This brings another benefit from the practice, which is to improve the meridian and in turn, improve health of vital organs such as kidneys, liver, heart and lung.

Yin Yoga is also very close to meditation practice. The long time held asanas give opportunity to observe what is happening in the mind and body, to withdraw all the senses within, the practice of patyahara, one of the eight limbs as being taught in the celebrated Yoga Sutra of Patanjali. Stillness of the body is also supportive to reach certain level of stillness in the mind and the practice brings qualities of patience, surrender, acceptance and gratitude to the mind.

It is with this approach to yoga asanas, one begins  to experience and then comprehends the union between body, mind and breath. Practised mindfully, yin yoga asanas give ample of opportunities to observe how the mind reacts to physical sensations (as with anything else in life) with likes and dislikes. This would in turn, allow for the mind to observe without being agitated. When the mind is relaxed, the body would also be able to open, lengthen the tissues. When the mind is tense, especially in response to the physical sensations during asanas, the body would accordingly become very tense, contracting various muscles unnecessarily. As both body and mind are tense, the breath would follow suit, it would be short and ragged, very uneasy.

After a while, observing how the body and mind react to each other would tend to become a habit. With it, one gains better understanding of what is happening, especially at subconscious level, simply by observing the state of our body and breath at any given time. This usually provides many insights to our decision making process and also takes care of any stresses to the mind, before they build up.

It is only this understanding of mind and body that makes yoga practice really matters.

Supta Virasana (Reclining Hero Pose)

Supta Virasana in Restorative Yoga Class

Named after Virasana, which means hero, the pose is meant to copy the courageousness and valor of a hero. In Supta Virasana or reclining hero, the front body is exposed and it creates space in the torso. This pose is a counter pose to the stress resulting from our daily lives, where majority of our times are spent behind the desk or in the car or other seated position that overwork and strain our back and tighten our hips and legs. 

Many find this pose challenging, especially those who are tight in the quadriceps muscle group, hamstring and psoas. Use of yoga props such as bolsters, blanket, blocks and belt, are recommended. This would enable one to take the practise step by step as the body gradually adjusts to the stretch.

While this pose is good for abdominal stretch, back and legs stretch as well as chest opener, Supta Virasana is also a restorative pose. Performed with abdominal breathing, this pose can be very calming and extremely effective in promoting relaxation and reducing stress. As with many front body opening poses, Supta Virasana may also invite certain hidden emotions or feelings to the surface. As the body opens, the heart may follow suits and thus the process of letting go begins.

More detailed benefits of Supta Virasana are as follow:

• Stretch of abdominal muscles that improve digestion, preventing bloating and diarhea, which is why it is good to be practised after meals,      
• A good stretch on quadriceps, hamstrings, hip extensors and psoas muscles to relieve weary legs and increases flexibility,
• Counteracts our tendency to hunch, due to all day working at a desk or in front a computer, by opening the chest,
• Once a yogi can relax into this pose, a deep relaxation can be reached.

In the beginning, it is suggested to stay in this pose for one-two minutes. Then it should gradually increase to ten-fifteen minutes. This pose is often regarded as intermediate pose and it can be difficult for a beginner to stay for a longer period. Teachers’ assistants with the use of yoga props are very helpful in doing the pose and benefit from it.