The practice of Trataka (TRAH-tuh-kuh), or candle-gazing is often recommended to alleviate eye strain, but here I will share the use of Trataka as an "energy hygiene" technique.
EXTENDED PRACTICE WITH HEART HEALING MANTRA
You may wish to experiment with repeating this mantra several times before your trataka practice. Click here to listen with SoundCloud
Vishoka Va Jyotishmati
(Patanjali’s Yoga Sutra 1:36)
(Vee-show, Kuh-vah, Joe-teesh, Mah-Tee)
Vishoka – free of suffering;
Jyotish- Inner light;
Mahti- concentration of inner light
Interpretation: By contemplating and expanding our inner light we become free from suffering. May my inner luminosity is glow bright. (This mantra is a heart opener on the inside and the chanting equivalent of doing a large chest opener like a backbend. )
Credit: Thanks to Missy Felsenstein of Inner Sounds Yoga for sharing this powerful mantra with us during the Harvesting Wholeness series!
Mantra (Man= mind, Tra = thread) The word mantra literally means "thread for the mind". Chanting a mantra repeatedly steadies the mind by giving it a single pointed focus. Each yogic mantra holds a special sacred vibration that is medicinal for all layers of your being.
One of the most popular mantras is "Om Gam Ganapataye Namaha" - a chant to Lord Ganesha, remover of obstacles. This mantra is often chanted before chanting any others. Ganesha (the elephant headed god), represents the strength within to overcome any obstacle in our path. Although we often perceive obstacles as "bad", we can see how obstacles help us grow and get stronger. Therefore, each obstacle is actually a tool to bring us a certain medicine in our life. The frustration of meeting an obstacle and the determination to overcome it is the exact fuel needed for growth.
The practice of repeating a mantra is called "japa". Traditionally one uses a string of 108 beads called a "mala" to count the reptitions. 108 is a sacred number to yogis and chanting a mantra 108 times is said to bring out the full power of the medicine of the mantra. Chanting not only brings you personal healing but also sends much needed positive vibrations out into the world.
After chanting mantra, sit quietly and receive the silence. You may choose to repeat the mantra silently in your mind or you may find it does it all on it’s own - like getting a song stuck in your head. Practice feeling the energy of the mantra but also the silent space within which your experience is occurring.
The above recording was made at Ojas Yoga Center in November 2016. Listen along or join in! Many blessings to you on your path. We are all together as One.
For eons, humans have marked the longest night of the year, Winter Solstice (Dec. 21 this year) as a sacred turning point. The return of the sunlight, bit by bit, is a promise from Nature that a new growing season will return. Nature uses Fall & Winter - the seasons when nights are longer than days - to compost and fertilize. It literally devours the remains of the previous cycle to generate the next cycle. These darkest days are essential to Nature's fertility and to our own psyche/consciousness. It is in the dark that gestation occurs. It is in the dark that we dream. This is a highly potent time to examine our values and how we intend to act in accordance with them as the light (and our energy) returns. What "You" do you want to grow in the coming year??
In our modern electricity- and convenience-filled world we do not remember how stressful this time of year would have been without them. Fields lie fallow, what we have managed to harvest and store in the cellar is what we must survive on until the next growing season. In ancient myths, this is the time of descent into the underworld - a time of great uncertainty and coming face to face with our very mortality. It is no wonder that huge celebrations and rituals of celebrating light occur all over the world in the darkest months, and especially in relation to the return of the sun (birth of the Son of God...God of Sun...) around the winter solstice.
Historically, the unique lessons of the dark months were literal and involuntary and put us in direct relationship with the essentials of survival. Facing uncertainty or fear with courageous vulnerability, getting resourceful with what we have on hand, submitting the to greater cycles of nature, and knowing the light will come again...all this fosters great humility, trust and resilience. It is in times of scarcity that we realize the simple joys of being alive, and having food, shelter, and good company.
These days, as part of a conscious life striving to be in tune with nature, we must voluntarily connect with these lessons. Our holiday rituals and celebrations are a reminder, and there is more. We must take time to get to nourish our depths, to find the riches in the fertile soil of our being. It takes a whole season to do this, and gets deeper and more nuanced each year of our lives.
If you would like to learn how to experience the Nurturing Source in meditation, I am available for one-on-one sessions.
Pluck the squash warm from the vine,
and celebrate the harvest time.
Do not mourn the fallen fruit,
now on the ground to nourish the root.
We've bloomed and we've bled,
we'll commune with the dead,
curl up in the darkest hours.
Compost your fears
through the end of the year,
and awake with a heart full of flowers.
The true healing power of Yoga can only be found by slowing down, learning to feel, and concentrating our attention inward with love.
Yoga is a complete system of movement, breath & meditation. Each part feeds the other.
We use the breath to move the body, we use the body to invite the breath into all the nooks and crannies to wash and nourish every part of us. To do this fully, we must slow down - take our time and feel. Feel our breath. Feel our body. To truly feel we must be empty of agenda. We must be able to meet our body-mind-heart exactly where it is, and with such kindness and curiosity. This slowing down and feeling is the secret to healing.
When we slow down and feel, we are concentrating. We are consciously choosing to focus our attention inside. This is a very different kind of concentration than writing a report for work or concentrating on driving, which are external uses of concentration. In true Yoga we are invited to slow down, feel and concentrate inward with loving attention.
This practice naturally primes our body-mind-heart for meditation. After we have moved and breathed and turned inward and rested, then we sit quietly. We are ready to relax even further inward into the Source of our Love and receive the gifts of the quiet heart.
In the Quiet Heart is the deepest healing. In the Quiet Heart daily thoughts, judgments and worries do not exist. By resting here in meditation as often and as long as we can, we heal our emotional wounds, our fried nervous systems, and our fatigued minds.
There is a catch phrase in the healing world "feeling is healing". If you want healing and healing connections in your life - notice when you could move more slowly instead of rushing and pushing. Tuning inward is the beginning of all the gifts of Yoga and the connection to true Healing.
There is a lot of research coming out these days showing the power of silence to heal our brains and nervous systems. What happens if we find some quiet time but our thoughts are still loud and driving us crazy?
This article was circulating around Facebook a few weeks ago. Very interesting stuff! http://www.lifehack.org/377243/science-says-silence-much-more-important-our-brains-than-thought
The research on silence may dove-tail with the abundant research on how meditation heals the brain and nervous system. Perhaps one of the main healing components of meditation is just the silence itself. Finding some quiet time - no phones, computers, radio, other people - that is a good start!
Now, actually intentionally sitting for meditation is different....
Because when we sit for meditation we realize that although the environment around us is quiet, our thoughts are really very loud! Constantly talking, judging, analyzing, projecting, computing, worrying, creating, dreaming.... There is a famous analogy in the Yogic tradition likening our mind to a team of crazy wild horses pulling a carriage every-which way. Seem familiar?
Is it even possible to quiet the mind? The answer is YES! But not by stopping your thoughts. It is by refocusing your attention on the Heart that deep inner silence is found. Think of this practice as Heartfulness. Heart-fullness instead of Mind-fullness! By focusing on the very deepest most loving Source of our own Beingness - we connect with something deeper, slower, more open and spacious... The deepest healing lies within.
Nicole Becker is the founder and lead teacher at Ojas Yoga Center, El Cerrito and a teacher of Heartfulness Meditation. She teaches regular weekly yoga classes and offers private yoga & meditation instruction. Join her upcoming retreat "Wisdom of the Quiet Heart | Spiritual Yoga Retreat", Sept-15-18. Details here
What are we advancing, anyway?
I often like to point out that putting your leg behind your head doesn't make you a better person. What trait would you prefer in a friend if you had to choose? Flexibility or a loving heart? What makes an advanced yoga practice is not how flexible you are or how fancy your poses. What makes an advanced yoga practice is your ability to let go into your own naturalness.
Drop the Agenda, Ma'am.
Most people practice yoga in order to gain a certain result - get strong, get flexible, get thinner, get peaceful. Although there is nothing inherently wrong with setting goals, the tendency can be to override our more intuitive functions and end up insulting and punishing the body in the pursuit of some goal that our ego/personality set up. An advanced yoga practice is one that is without agenda. Dropping agenda allows you to witness and love yourself exactly as you are. Ironically, when we liberate ourselves from the ceaseless goals, we gain everything. In this place of deep love an acceptance our yoga practice nourishes us rather than depletes us.
Advanced Yoga for EveryOne
Everyone who has a breath can practice yoga. The key is to adapt the postures and practices to the individual, not the individual to the practice. Better to take a simple posture with loving awareness and a complete and natural breath than be sweating bullets and panting your way through a posture that you are not ready for. The advanced yoga student is anyone who can practice simply as a celebration of the body, breath and life, as it is given today.
I bow to my heart, and to my teachers and my teachers' teachers.
Over-thinking takes us away from the deep inner peace in our Heart. It is important to practice getting out of our head and going into our deepest Heart where inner peace is revealed as our True Nature.
Since our culture values and promotes mental/intellectual activity it is only natural that we try to use our mind to solve the puzzle of finding inner peace. We may try meditation and mindfulness but it ends up being another mental activity; mindfulness is quite literally full of mind. The mind watching the mind is like two mirrors facing each other. The reflections are endless but they are two flat surfaces. They do not lead anywhere. True inner peace comes by learning by rest our attention in our deepest Heart. Our true spiritual Heart is endlessly deep, peaceful, and alive; full of love and free of mental activity. It is here that we "step through the looking glass" to the real reality of our Self free of limitations.
I have studied heart-centered meditation from various wisdom traditions for over two decades, but by far the quickest method is the one taught by my parents, Ruth and Bruce Davis. They graciously offer their teachings at Silent Stay Retreat Center in Vacaville, CA. I am honored to offer these one-on-one teachings as well during my yoga & silence retreats and with private clients. More about my retreats and private sessions.
In Ayurveda (Traditional Indian Medicine), there are three main forces that determine your health and well-being: Ojas, Tejas, and Prana. Ojas is your reservoir of health, resilience and vitality. It is the most subtle form of the water element and, since we are mostly water, it is the most important and fundamental aspect of your health and well-being.
Think of Ojas like a deep well that your body relies upon for life, just like a remote homestead might depend on a well for its drinking water. If you had to rely upon a well for your all your water needs, you would be sure that it was clean and full and you likely would feel stressed or in ill health if it was depleted or contaminated. Same with your body and Ojas.
The incessant pace of modern life is an assault on our senses and depletes our reservoir of Ojas. The chronic stress of over-work, over-thinking, and over-exercising draw so much water from our reservoir that we suffer on all levels. Signs of low/weakened Ojas are low immunity, chronic pain/illness, mental imbalances (anxiety, depression), and feelings of apathy.
In contrast, a full well of strong Ojas results in radiant and resilient health, happiness, and wisdom.
Ojas is strengthened by calming, quieting, nourishing and joyful activities, that connect us with the deep peace of our innermost nature.
Hatha Yoga was designed to help you fill your deep well with lots of strong Ojas! Done properly, with slowness, kindness, attention to the breath and Heart/Spirit, your Yoga practice will nourish you for your whole life.
Check out our full schedule of Hatha Yoga classes
Or join an upcoming Deep Well Retreat!
Author, Nicole Becker
Yoga Therapist, Retreat Leader, and Heart of Yoga Teacher, Nicole Becker offers yoga and self-care insights and tips.