Articles

Self-Awareness Is a Process

By Deborah Cano

April 12, 2022

I was looking for something. I wasn’t sure what it was, but I did know it needed to be spiritual and to keep my attention. Something about yoga kept drawing me back. After I had attended a few hatha yoga classes at our Center, I realized how much I enjoyed and needed to move my body. I was intrigued. I could engage my body and I could also take yoga deeper to quench my spiritual thirst.

When I attended my first Hidden Language Hatha Yoga class it wasn’t what I had expected. The poses were there, but they were fewer with a much deeper focus on one or two. In addition, our teacher began to ask us our observations about the pose and how we might relate it to our own situations. Usually, when I was asked a question, I expected to find an answer fairly quickly. With Hidden Language, the answers were not always readily available. I had to search for these answers, as I had no idea how to “really” listen to my body or who I was beneath my survival skills and projected self. The process felt awkward at first. But at the same time, I also thought “so this is how yoga can be used as a spiritual tool”.

I kept at it and gradually I became more comfortable with the process. I sometimes felt impatient with my body, but at least I was getting to know and spend time with her. After practicing Hidden Language for a few years, I realized that it was okay if I didn’t learn something about myself immediately during class time. I came to understand that it might take awhile before an insight about a pose became apparent. Sometimes, it might be a week or two after a class when I had an awareness about myself that was related to the pose. I learned that as long as I continued to listen and practice patience, my awareness would come gradually.

I have realized that the spiritual tool of yoga does not bring quick answers. Self-awareness is a process, not an outcome. The practices do work. The growth is slow which allows for depth and grace. I am not the same person I was when I started. I have learned to embrace my experiences and my process. And I am especially learning to know myself.

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Chore or Privilege?

By Lakshmi

March 18, 2022

It doesn’t pay to skip my workout routine.

This morning I awaken and ponder whether this is my three-times-a-week exercise day. I don’t really want to do it, but have nothing I have to do right away anyway. Still, the morning gets away from me and I find excuses not to do my routine of yoga and physical therapy. Later, after sitting at the computer for a while, I get up and find my body stiff – back, knees, ankles – all the parts that get exercised. I am reminded that I sloughed off this morning.

I can’t complain about this as I know without a doubt that when I do my regular workout, I feel healthy and can walk further on my daily walks. No one else can fix this body long term, not any of the professionals that help me tend it.

This is so important as I age in body and mind. Yes, I enjoy my workout and feel energized each time. So why do I make it a chore? Am I not interested in being hale and hearty at my age, at any age?

Yoga is central to my life and it involves physical, mental and spiritual practices – a full balanced lifestyle. I know when I’m out of balance and sense that I have dropped one part of it. In the hatha yoga triangle pose (trikonasana) I can see these three parts working together…or not. Doing hatha yoga regularly helps keep me focused, which in turn enhances my mental and spiritual practices. It helps me keep healthy and positive in my inner and outer life.

Soooooo back to my workout routine at least three times a week. More would be better, but I aim for the three. Reminding myself of the benefits daily; that it is not a chore, but a privilege to be able to use my body to enhance this whole life.

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Surrender: The Power of Letting Go

By Swami Yasodananda

February 18, 2022

Scary words? Often, we may think of things like conflict, losing out, giving up, when considering what letting go or surrender means. The meaning of these words tends to be deeply rooted in Western traditions. In Yoga traditions, these words can be used to effect positive changes, both physical and mental.

We can start with attitudes. What kind of positive attitudes could be associated with the word surrender? If it means letting go, that letting go is not always about losing out. It can be considered a way toward freedom. Independence. Freedom from cultural or familial ideas that are worn out and may not fit in your ideas about how you want to live your life. Freedom from an unhealthy habit. Letting go of a thought harmful to your well-being. Letting go of an emotional attachment; fear of loss; even letting go of anger. These emotions may have served you well but ask yourself, “Do they improve the quality of my life now?” If not, holding on might be detrimental to your health.

Letting go takes practice. It might involve cherished opinions or beliefs. The threat of loss can create resistance to new ideas. If what needs to be let go is about control, that’s often more challenging than other emotional issues. However, the need to control can have a detrimental effect on any relationship, whether a loved one, a friendship, or on the job. It takes discrimination, thinking carefully, having a sense of what may be sacrificed when standing firmly on a principle or goal.

Near the end of a yoga practice there’s an exercise called Savasana. Savasana means “corpse pose”. After stretching, balancing, and twisting, the benefits of physical exercises are deepened with a time of relaxation. During this time your whole being is given time to relax, to let go, to stop holding onto stuff, to opinions, to cherished beliefs. It can be anything we hold onto and the time of rest allows the body to regenerate along with the mind. Just stop. Be in the moment, still, with the gentle rhythm of the breath flowing in and flowing out. The breath can bring us to balance and foster cooperation of body and mind. This is the state of mind that can open to possibilities of letting go.

Savasana may look easy as it appears that you are just lying on the floor on your back. What makes it yoga is applying awareness to the exercise, keeping the mind alert while the body relaxes. Mind is the observer, the guide that keeps us present to the process of relaxing. As we develop that skill it can be used in other circumstances. For example, sitting at a desk, concentrating on a job. Tension starts to arise. Mind changes its focus. You get up, walk around and tell the body to relax; then go back to work refreshed.

Now, as I surrender into the corpse pose, I become aware of all the muscles that are tense or relaxed or somewhere in between. My body speaks to me, I respond. The more I practice, the more I am able to surrender. Let go. It feels great! I have choice. I can think what I want to think and let go of the rest. Tension takes energy. I get tense when needed and then when the need is gone, I relax. Sounds simple, right? Yet, it’s not always easy. It takes practice. Life gives me a lot of opportunities to surrender. I’m getting better at letting go of what I don’t really need.

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The Radha Nature: Thoughts on Understanding What Love Is

By Swami Yasodananda

December 28, 2021

Recently, I was reading some notes I took many years ago of a talk Swami Radha gave about the name Radha. Her words were as fresh and inspiring for me as they were when she first spoke them in 1994 at Yasodhara Ashram’s Temple of Light. She was talking about cosmic love; the name Radha means Cosmic Love. She said:

“The Radha Nature, the ideal of Cosmic Love, is in all of us, men or women.

“It is about Love, Cosmic Love, the acceptance of all in everybody regardless of beauty or ugliness, of perfection or imperfection. It means going beyond human nature, swimming against the stream of life – it forces us to overcome the basic nature so that we can become truly human.”

At the time of her talk, I didn’t have a clue about cosmic love, and to be honest, I wasn’t very interested in it. I just wanted to be more considerate of other people, a more caring person. But I found Swami Radha’s words intriguing; they stayed with me. And I got a feeling from her talk that it is possible to make the changes needed for my personal development. She gave me the inspiration to keep practicing the yoga methods I had been given.

Years ago, I had found the Christian teachings too advanced and was looking for something to help me navigate my path toward the ideal world of “love thy neighbor as thyself.” Questions kept coming up for me. How can I get there? How can I get to the place within myself that is Light? What does Light mean?

When I went to Yasodhara Ashram for the first time I immediately recognized the potential of the yogic teachings, of Swami Radha’s approach to yoga. Her approach gave me the tools to make needed changes. The yoga practices for developing awareness helped me grow closer to the Light, the same Light that is available to us from many spiritual traditions. To me, Cosmic Love is that Light. They are the same thing even though my little mind felt those words, Cosmic Love, were too vast, too awesome for me to understand or ever live by.

I also learned that the changes I wanted to make don’t happen overnight. They take time. Swami Radha’s guidance included some help with that, the need to be patient, to incorporate changes in my life for the long term. She said:

“Unfortunately, human nature is such that we so easily get mechanical. Everything becomes routine. And that is the case with whatever you do in your life. You do it daily, it becomes routine. The wonderful thing in Yoga is that there are many practices. The moment you become aware that your practice is becoming routine, stop it. Switch to another and you can put your energy, your enthusiasm, in all over again. Your body, the temple of your soul, you cannot replace. Respect it. Take care of it.”

One more thought: As we grow in understanding, the meaning of words can change; they can go deeper, they may expand. Such is the dynamics of personal development. There is always something to learn about ourselves. At times it can even be an exciting process as our own precious wisdom begins to emerge. We need the patience, stamina, and humility to stay with that process.

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Easing Fatigue in Body & Mind

By Swami Yasodananda

August 6, 2021

In this summer of extensive heat there can be a growing fatigue in both body and mind. Using the tools of stretching, breath awareness, and relaxation can help alleviate this discomfort. We can look at the details of these three practices for a deeper understanding of their benefits.

Stretching the muscles relieves tension. Even spending just a few minutes stretching different parts of the body can bring an immediate sense of relief and increase in energy.

Using breath awareness, the mind focuses on the simple motion of breathing in and breathing out. We are always breathing, but sometimes the automatic system needs a little help from the conscious mind to counteract the mechanical operation—shallow breathing—affected by stress. Breathing with awareness can help us inhale and exhale from the diaphragm, not too deep as that can stress the lungs, but not too shallow, which limits the intake of oxygen. Using awareness to guide the breath, we receive sufficient oxygen into the blood to serve our physical needs. As you do this practice, observe how the body responds to a steady, gentle rhythmic inflow and outflow.

Paying attention to the body’s response to stretching and steady breathing can invoke a sense of relaxation. Relaxing with intent, in turn, deepens the benefits of stretching and breath awareness. Bringing your attention to the breath during relaxation can help keep your mind in the present moment, rather than drifting to the memories of the past or thoughts about the future.

The part the mind plays is to decide what to do and for how long. This may take some practice. Everyone is unique, so there is no set length of time or frequency that works for all. Experiment to find the rhythm and timing of this practice that suits your own needs. Allow your own inner wisdom to guide you.

Sometimes the mind has a mind of its own and may not make the best choice. Rather than judging yourself over this, use it as an opportunity to observe your mind and how it makes decisions. Observing the mind, getting to know its tendencies can allow you, the observer, to make wise choices. Obviously, making a wise choice is not a one-time thing that will leave you feeling great forever, but wise choices made over and over can enhance a feeling of well-being. Regular, consistent practice is key.

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Meeting the Challenges of the Day

By Lakshmi

July 19, 2021

There are so many challenges lately, especially with the pandemic and the heat. With the pandemic on the decline, my mind turns to going out, visiting friends and family, traveling. I don’t want my tendency “to do” and “to go” to drown out my voice that says to listen inside. My challenge is to listen to that inner voice that reminds me to be patient, stay calm, reflect on what is happening in my own life right now rather than acting impulsively.

“Reflection and spiritual practice enable us to challenge our ideas, to be thoughtful and self-disciplined. Integrating what we learn about our inner selves into our outer lives makes us stronger and gives us more choices. The energy that we once put into our limitations is freed up and directed toward cooperating with our ideals.”
~ Swami Radhananda, Living the Practice

Both Swami Radha and Swami Radhananda refer to challenges as opportunities. What are my opportunities as I move away from isolation due to the pandemic, but into an extreme heat wave? Seems the heat continues a sense of isolation as it keeps me in my air-conditioned apartment. This is surely an opportunity to strengthen my reflections and spiritual practice and not to focus on the limitations of this past year. My ideals still hold true. I can strengthen my focus on them.

In Hatha Yoga: The Hidden Language, Swami Radha offers the following reflection: “The tortoise [Kurmasana] symbolizes looking inward and controlling very carefully what is put out. Reflect on withdrawing your senses and finding a steady place of wisdom as you go into the pose.”

I rest in this pose looking into my heart center. I become calm, relaxed and know that all is well and that I am where I need to be right now.

“All the essential ingredients are present in this mixture we call life. When we face the challenges, we are led to a connection with our higher purpose. A sense of gratitude begins to enter the mix when we recognize that the challenges are blessings in disguise.”
~ Swami Radhananda, Living the Practice

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Reflecting on Where I Am Now

By Lakshmi

June 9, 2021

“As you work with reflection, you begin to see your life with a new kind of perspective – not what you’ve done wrong but what you are learning. And if you can remember that, it makes you more independent and strong.”
~ Swami Radhananda, Living the Practice

Seems like the pandemic is over with so many people vaccinated…but it isn’t quite yet. I’m wondering what the new normal will be as we transition from the current status. What are my next steps? What have I learned that I want to take into my next stage?

This takes me back to reviewing my journals to see what and how I learned from my victories, challenges and mistakes in the past that brought me to where I am now. I note that both Swami Radha and Swami Radhananda wrote books based on the journals they kept through the years (Radha: Diary of a Woman’s Search and Carried by a Promise, respectively). So journaling is such a treasure and I regret that I didn’t do more of it. However, it feels like it is time to reflect and write my thoughts particularly on this past year.

“Self-reflection is such an important part of yoga. It is said that consciousness knows everything but the mind can’t hold all of that knowledge. It just gets little glimpses. So, you need to put the glimpses together, keep gathering up the clues. Writing down your experiences helps you train the mind to concentrate and observe, and it creates a record of your own personal wisdom”.
~ Swami Radhananda, Living the Practice

I encourage others to use this valuable practice to check-in with yourself at this crucial time in our history…in your history.

Om shanti, shanti, shanti
Lakshmi

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Thoughts on Opening My Heart

By Swami Yasodananda

April 28, 2021

I’ve read stories and biographies of people who are considered to be saintly, to have a passion for the Divine. Most of those stories were inspiring and got me thinking about what my passion might be and how do I express devotion to it; how do I find it? I know it resides in my heart.

What it comes down to is focus, concentration. I observe what comes forward from within myself. I also observe what is revealed by other people and by close friends whom I admire. I can’t imitate any of those people or what they have done or written. The search has to come from within. Experiences by others can get me thinking, but bringing understanding to light needs my own exploration.

This search takes patience; takes seeking awe and wonder, lit by a little spark that seems remote at times. Wisdom doesn’t come from a smartphone, rather it comes by putting the phone down and listening inside. As Swami Radhananda said to me more than once, keep going. I understand that to mean keep listening.

Where is my interest? Some of the practices I’ve done that put me into a devotional frame of mind I am unable to do now. So I’m finding a new way to seek the Pearl, being still, praying, asking for understanding. I am a human; the Divine Light created me with strengths and weaknesses. Influences from past lives and from the present have made me who I am at this time. What do I need to change? What do I need to develop to open my heart? Silently I say ‘start by listening;’ start by listening to the breath, the life force. Put aside restlessness and be still. Put aside restlessness and be still.

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Responsibility: What is Mine? What is Not?

January 21, 2021

The following is adapted from The Inner Life of Asanas by Swami Lalitananda

The Shoulderstand offers an opportunity to explore responsibility – what is mine and what is not. The shoulders are a wonderful structure designed for carrying weight as well as for allowing us the freedom to reach out, to open up, to embrace. Shoulders come with this dual potential of freedom and burden. In the Shoulderstand, we ask the shoulders to carry our own weight – nothing more, nothing less.

Working to find the precise balance in the Shoulderstand can be a metaphor for searching for that delicate union of responsibility and nonattachment. For me, the Shoulderstand involves finding the balance between effort and surrender. What do I have to accept about myself as a fact? And what can be changed? Where do I support a limited idea of myself until it becomes an untested reality? Where do I push for change when I need to accept?

Many of us have the idea that we are not good enough as we are. We react by trying even harder or by giving up. A third possibility is to accept where we are now and continue to grow. In the Shoulderstand, we are offered the possibility of lifting ourselves up to become an offering to the Divine, a rainbow bridge between our present state and our potential.

Practicing the Shoulderstand

Prepare your body. Warm up the spine with spinal rocks, cat tucks and dog tilts, the Downward Dog and the Little Bridge. Free up the neck by moving the head slowly up and down, stretching from side to side by bringing the ear toward the shoulder and making slow rotations. Strengthen the abdomen with leg lifts.

Prepare your mind to listen. Work with the pose with awareness.

Please note: Shoulderstand is not recommended if you have high blood pressure or neck injuries. Also, as with other inverted poses, you may choose to refrain during menstruation. Lying with your legs up the wall is an alternative with some of the same benefits. You can also visualize yourself going into the pose, holding and coming out. 

1. From a relaxed, lying-down position with palms on the floor, lift your legs up, raising the hips off the floor and lengthening through the torso.
2. Roll up onto your shoulders, finding the place of balance – wherever that is for you – using your hands and arms to support your back. Find the position where you feel the weight mainly on your shoulders.
3. A more supported/modified option is to go into the half Shoulderstand, where you keep the spine straight at about 70 degrees to the floor, and use your arms and hands as support under your hips.
4. To come out of the pose, slowly lower your spine down to the floor. Bend the legs, if necessary, or bring them down straight. Try to keep the head on the floor, rather than lifting it up.
5. Follow up with the Fish pose.

Reflections

• As you work with the pose, observe the different voices in your mind. Ask, “How do I choose which one to listen to? How does my body respond to the different voices?”
• Reflect on an issue or situation that is putting you under pressure. Go into the Shoulderstand and see how you can adjust or shift your weight to release the pressure. Ask, “Is there a situation in my life where I can adjust to support myself and carry my own weight in a healthy way?”
• Consider, “What are my responsibilities? What are not?” As you come out of the Shouldstand, think of releasing your burdens as you lower your legs.

Taking time to write notes about your experience can help strengthen your learning.

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Building Bridges

November 13, 2020

The following is adapted from The Inner Life of Asanas by Swami Lalitananda

A dream memory arises. I’m in a busy city looking at a long, complex bridge under construction. I know that I have to climb straight up to the highest point to connect the last few wires. I clutch the central steel pillar and shimmy my way up to precarious heights. But no matter how hard I strive, the wires are beyond my reach. Disappointed, I make my way down and start walking along the edge of the water. The water gradually narrows and becomes a beautiful stream surrounded by forest. Children are laughing and playing here. I see them crossing a little bridge and happily join them.

I had this dream years ago when I was completing my Master’s degree and exploring the intricacies of intellectual challenges. The dream seemed to warn me not to get caught in a striving mental attitude and showed me a more effective, joyful approach. I interpreted it to mean that my path is one of bhakti (devotion).

The dream is a good reminder now, that what ultimately provides support is not my mind’s convoluted theories, but the action of the heart, the desire to understand, to give, to offer selfless service. I see the evolution of yoga as the movement toward embodying love. The Little Bridge pose reinforces the message to lift up my heart and to exercise the skill of bending over backwards to make the vision a reality.

Practicing the Little Bridge (Setu Bandha Sarvangasana)

1. Lie down on your back and relax. Feel what it’s like to be supported by the floor.
2. Bend your knees and place your feet on the floor, hip-distance apart. Keep your hips, knees and feet aligned throughout the pose. (The knees may have a tendency to splay.)
3. Place your arms at your sides on the floor, or bend them at the elbows with the fingers pointing toward the ceiling, palms facing each other.
4. Firm your legs and buttocks. Slowly lift your hips and back. Begin the movement at the base of the spine, raising each vertebra one by one.
5. Create a smooth bridge supported by your legs and shoulders. An option is to clasp your hands beneath your back, to further open the chest.
6. Hold the pose and breathe.
7. To return, lower the upper back, then place each vertebra on the floor in a flowing sequence, as if the spine were a strand of pearls. Keep your legs strong until your entire back is on the floor, then stretch out the legs and relax.
8. The Little Bridge can also be used as a wonderful warm-up by lifting and lowering the spine without holding the raised position. Move slowly and with awareness, massaging the back.

Reflections

• Bring to mind the words “little bridge.” Write your associations – words, thoughts, images. Take one of your associations into the pose and observe your physical and emotional responses. What do these observations tell you about yourself?
• Do the Little Bridge, asking yourself: Am I willing to bend over backward to put my ideals into action? How do love and devotion support my spiritual life?
• Creating bridges is a sacred activity. What bridges do you want to build? How can you make yourself a bridge of communication, understanding, service? To whom do you want to reach out?
• What needs to come together within yourself? As you do the Little Bridge pose, visualize two sides of yourself united in understanding.

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