Day 30 - Meditation Solstice weekend & Super Full Moon

Today is the day, we made it, day 30 (yeaaaaa!).  Congratulations to all who joined us,  please continue to enjoy and keep up with your practice.  We began this on a powerful weekend and the end is on the Sumer Solstice weekend and Super Full Moon (tomorrow).  This is a perfect time for meditation.  While we have so many options of Mantra, Japa, Zazen, Tratak, Yantra, Nada, Chakra, and many more for today's tip I would like to conclude with my favorite meditation which I call an attitude of gratitude.  Please sit in your meditation inhaling each breath as an offering of gratitude for every blessing in your life, for every challenge in your life, for every person, and everything. 

All that we are is the result of what we have thought.  The mind is everything.  What we think we become.  ~ Buddah

While many of these tips have been simple enough for most people to attempt, meditation practice can be powerful and indepth.  As I mentioned before, for those looking for more guidance please find a guru or teacher who can lead you with the proper pronunciation of mantra or various other methods.  Many different amazing options including Art of Living (Sri Sri Ravi Shankar), Sivananda, Osho, Sri Dharma Mittra, Zazen Buddhist Meditation at Zendo, Ishta with Alan Finger, and perhaps if you like Riya Yoga (with myself, Ambria).  There are plenty of options to embrace the practice of yoga & meditation, be consistent, be grateful and always enjoy the journey.  Please remember to be conscious of the things we watch, read, listen to etc., they call it television programming for a reason, it is hypnosis and we often times are far better off sitting in meditation than watching much of the programming out there.  Thank you for joining in this worldwide Sangha ~ Namaste

Day 29 - Meditation with Yantra

Day 29 of our 30 day meditation challenge.  WOW we are almost there to the finish line, but in this case the finish line is just the beginning.  For most of you the benefit of meditation is starting to take light in the shadows of your life, shinning a beautiful healing on your heart.  While I offered many suggestions, tips, options for people who are new to meditation, and for those who want to deepen their experience, meditation is still something you should deepen with the guidance of a teacher/guru.

Sri Yantra

While many leaders/schools in the world of meditation including Sri Sri Ravi Shankar, Baba Ram Dev, Paramahansa Yogananda, and of course the highly respected Osho, it is fundamentally a practice that has it's roots in Vedas.  All the great gurus only share the beautiful practice that is ancient in ways to adapt to find enlightenment for todays practitioners.  With all these practices of Yoga, Kriya, Pranayama, and Meditation the ultimate goal is Samadhi. 

While I touched upon meditation with Sacred Geometry or "The Flower of Life" image, it is basically the concept of meditation with Yantra.  Yantra comes from the root sanskrit words "yam" (supporting or holding the essence of an object/concept) and "trana" (from the word tram which means liberation from bondage).  These visual tools are geometric representations of a deity, a way in which a deity receives devotion.  Some teachers will have students draw the Yantra, as it requires great focus, accuracy and patience.  Some astrologers utilize Yantra to analyze peoples astrological forecast.  Rather than go in depth to the power and symbolism in these archetypal forms let me just say that it is a wonderful tool for practitioners to transition from concrete reality to abstract truth. 

Some Geometric meanings include:

• Dot = bindu point or center of creation, the infinite
• Lotus = the chakras, with each petal representing a vriti or tendency
• Swastika = representing good luck, prosperity and spiritual welfare
• Circle = Energy of the element water
• Square = Energy of the element earth
• Upward-facing Triangle = Energy of the element fire; energy
• Downward-facing Triangle = Energy of the element water; knowledge
• Diagonal line = Energy of the element air
• Horizontal line = Energy of the element water
• Point = Energy of the element ether
• Vertical line = Energy of the element fire

For those more advanced in their meditation practice, this Yantra Meditation is a beautiful option I recommend with the guidance of a Guru.  These powerful shapes are found in all aspects of the Universe, resonate vibration, and activate the right hemisphere of the brain.  Each shape does have a powerful meaning, seed sound, color and connection to deity therefore due to the in depth mystical aspects behind yantra's I would suggest only use this option if you are advanced in your meditation practice and with the help of a spiritual guru.

Day 28 - Meditation 12 Steps from Sivananda

While many people are enjoying meditation, and noticing how it does get easier over time, there are still many "asana addicts" who find meditation boring.  Since the reason we flow through vinyasa, or ashtanga sequences is to prepare for 'meditation" in some way we should embrace this meditative state.  One practice that I find embodies meditation is Sivananda. 

This practice embraces relaxation, the 12 fundamental asana as highlighted in Hatha Yoga Pradipika, allows people to find stillness in the breath and poses, and encourages concentration and focus throughout.  Concentration being the key ingredient to achieve meditation, therefore we can concentrate on a candle, flower, sound, etc., and ultimately this concentration will help to dissolve the internal noise, chatter, or monkey mind.  Can you achieve this concentration during Yoga practice?  YES, we use concentration on our breathe, our dristi (Gaze), our third eye etc.  Today for those still curious about ways to approach meditation I have highlighted the 12 steps to meditation from Sivananda Europe.  The beautiful book Meditation and Mantras by Swami Vishnu-Devananda is also a useful tool for those wanting to explore this aspect of their practice further.

     12 Steps to Meditation

1. Set aside a special place for meditation – the atmosphere you build up will help still the mind.
2. Choose a time when your mind is free of everyday concerns – dawn and dusk are ideal.
3. Using the same time and place each day conditions the mind to slow down more quickly.
4. Sit with your back, neck and head in a straight line, facing north or east.
5. Instruct your mind to remain quiet for the duration of your meditation session.
6. Regulate your breathing – start with five minutes' deep breathing, then slow it down.
7. Establish a rhythmic breathing pattern – inhaling then exhaling for about three seconds.
8. At first let your mind wander – it will only grow more restless if you force it to concentrate.
9. Now bring the mind to rest on the focal point of your choice – either the Ajna Chakra (the point between your eyebrows) or the Anahata Chakra (in the middle of your chest).
10. Applying your chosen technique, hold your object of concentration at this focal point throughout your session.
11. Meditation comes when you reach a state of pure thought, but still retain your awareness of duality.
12. After long practice, duality disappears and Samadhi, the superconscious state, is attained.

Day 27 - Moving Meditation with Surya Namaskar

We are almost there for 30 days of meditation.  There have been many people who have expressed the challenge of sitting for long periods.  Well ironically the reason why we practice yoga asana "poses" vinyasa flow etc., so to prepare the body for meditation, to sit which is what "asana" means.  It is always beautiful to recognize our yoga practice as a moving meditation or prayer, this also inspires us unconsciously to quiet the noise in our own minds.

The fundamental vinyasa to warm up the body is Surya Namaskar (Sun Salutation).  While many people will enter yoga class and be distracted by other people, the music, the teacher, and especially their own thoughts, sometimes focusing on our gaze (dristhi), our breath or even a mantra during the surya namaskar can guide us into a more meditative state.

For those of you who are curious about the mantras for Suyra Namskar please visit my youtube link below:

SURYA NAMSAKAR with Mantras

Day 26 - Walking Meditation

Walking meditation is a practice that I learned at Zendo as well.  It is a technique we would all bounce up to participate in after a our hour long Zazen "sits".  This is especially beneficial for those who still claim they are always on the go and too busy to sit for meditation.  Without getting lost in our thoughts, be conscious of every aspect of your walk, your body, how it feels and please keep your eyes open.  Notice the sensations in your body.  Scan the awareness from the soles of the feet and all the way up through every part of your body with your breath.  Everyone has time for a brisk walk, and this can be a chance for you to quiet your mind as well.  Take the ear buds out and just be a witness on your walk. 

Day 24 - Meditation to awaken from the illusion

Happy Father's Day to the best Daddy in the whole world, (MINE), and to all the other guys.  Today is day 24 of our meditation challenge.  I am so inspired by all of your stories and experiences that you have shared with me, thank you again for joining in.  While we have all by now adapted a meditation practice that works with us, sometimes just a simple affirmation, positive quote, scripture, poem, photo etc., basically an object for our attention is all we need to begin our meditation.  Today's word is below.  In your meditation can you come to the realization that every human, every animal, plant, place, experience, is all ONE.  There is nothing separate, there is no division, we are all connected ina divine fabric, to weave a Universe for growth and LOVE.

“We are here to awaken from our illusion of separateness.”

~Thich Nhat Hanh

Day 23 - Meditation on Compassion

Today's meditation tip is on compassion.  If you are familiar with the inspirational Yoga Teacher Sri Dharma Mittra you will have heard him emphasize the importance of living life embracing the
"Ethical Rules" as mapped out in the Yoga Sutras of Patanjali's Yamas and Niyamas, primarily "Ahimsa". Sri Dharma Mittra teaches students to cultivate compassion to all living beings as written in the first Yama, "Ahimsa". 

Ahimsa अहिंसा is non harming or non violence in action, words, thoughts.  

While there is a debate in the yoga community whether it is important to be a vegetarian or not, and it brings people to this precept of Ahimsa, challenge yourself to take a day where you eat a plant based diet (if you are not vegetarian/vegan already).  Experience how it feels for yourself.  The reality is, we should be compassionate to all living beings, and a very empowering way to look at it is that compassion is to realize it begins with yourself.  With all the knowledge of food additives, chemicals, treatment of animals, hormones etc., it would only benefit our digestion and overall health to eat a diet rich in plant based foods.  If the concept of being compassionate to yourself is not enough to embrace a compassionate "plant based diet", then recognize the yogic understanding of being compassionate to the living creatures.  Embracing Ahimsa with our diet, only gives us a healthy digestive system, healthy glowing skin, longevity, energy and a long list of health benefits, which therefore supports a yoga practice and meditation practice. 

As you are sitting in your meditation observe your thoughts, recognize that you are not your thoughts.  Then see how much of your thoughts are from a compassionate heart.  As Sri Dharma Says "Cultivate Compassion, and the rest will come".  It is normal to have thoughts arise in your meditation, but after you complete your meditation challenge yourself to embrace all aspects of Ahimsa throughout your day in your thoughts, words, and actions to yourself and all living beings.

Day 22 - Meditation with Reiki

Today's meditation tip for Day 22 is embracing the Precepts of Reiki.  Reiki is a Healing modality that allows for energy exchange.  Those who embark on Reiki Training usually are taught the Reiki Precepts 1st.  When they are taught these precepts they are asked to meditate on them, and consciously incorporate them into their daily life.  The beautiful thing about these precepts are that they are universal, and would benefit all mankind if we all practiced these precepts regardless if we enter into reiki training.  Perhaps sit in your meditation today and consider these precepts, make the commitment with each breath to incorporate them in every aspect of your daily thoughts and actions. The reiki precepts begin with "Just for today", because life is one day at a time, one moment at a time, one breath at a time.....Enjoy each to the fullest.

REIKI PRECEPTS
Just for today...
I will let go of worry
I will let go of anger
I will do my work honestly
I will give thanks for many blessings.
I will be kind to every living thing.


Namaste.

Day 21 - Meditation with Chakras

Welcome to day 21 of our meditation challenge, they say it takes 21 days to formulate a habit, so congratulations to all of you for making it this far.  Those of you who are just joining, enjoy and keep on going.  Today's meditation involves chakras.  Nowadays many people are making workshops on chakras, or classes with very limited knowledge on this powerful concept from Vedic Science and we must be careful when we do this.  This is an area of yoga that one should truly experience within themselves first when considering sharing with others.  The chakras are psychic energy centers that connect to our endocrine system and run along the center line of the body (the sushumna).  These chakras are active at all times, and are influenced by the elements - earth, water, fire, air, and akasha.  With training and practice we can become more aware of our chakras.  When prana flows freely without blockage through these chakras we have balance and kundalini rising.  It is important to understand that everything in this world is comprised of masculine and feminin energy, which creates balance.  Therefore within all of us is masculin and feminin energy.  We all find our balance by gravitating or finding a "connection"  with things, people, sources of enertainment, gurus who balance us out.  This also means if we are out of balance in a certain chakra, we will seek companionship in another person who is stronger in that chakra, this is the "connection" that we all seek.

There are 7 major Chakras, also called the Upper Chakras (starting from the base of the spine to the crown of the head).

Each Chakra coincides with a color, a seed (bija) sound, a Yantra (geometrical shape), Lotus Petals (color, number, seed sound), Sense, sense organ, deity, an instrument and musical frequency, a fragrance, element (shape, vayu), ruling planet, behavior, carrier (vahana of seed sound), and influences specific psychich and physical functions related within the region of the body it is associated.

When we do Surya Namaskar we are allowing energy to flow through all the chakras.  When we sit and visualize the color of each chakra while reciting seed sounds for each, we are allowing energy to flow through them.  However, even if we are not consciously sending energy to the chakras, they are active, which is even more of a reason why we should be very conscious of what we watch, say, do, and who we associate with, because these chakras are like record keepers.

A Simple chakra meditation for you to practice is using the seed sounds.  This meditation is one often done by Sri Dharma Mittra who usually does it in a melodious way.  While I hope to make a youtube that describes this method, another option is to say the seed sound, much like we do when we recite the sound OM. 

Sitting up tall bring your awareness to the base of the spine (Root Chakra/Muladhara), from there we will progress through each chakra with the seed sound mantra as written below.

1. Root/Muladhara - LAM
2. Sacral/Swadhisthana - VAM
3. Navel/Manipura - RAM
4. Heart/Anhata - YAM
5. Throat/Vishudda - HAM
6. Third Eye/Ajna - OM
7. Crown/Sahasrara - SILENCE

Day 19 - Airport Meditation

What do you do when you are on the go, traveling a lot and want to keep up with your meditation?  I learned this from many of my travels, especially today.  I am grateful to have spent a week in New York for the Grand Opening of my students beautiful Yoga Studio (Yoga Nidra), and to see my friends, and students, but even when in constant transit, we need to take the time to quiet the noise.

Yogini Tara Stiles meditating at the airport

Just like those of you who opt for a meditation break while at the office, the same may be necessary for those who travel.  While I have seen some people do some yoga stretches in airports, or quietly listen to their ear buds, and even sit cross legged to meditate, it is ultimately a choice. 

Perhaps you need to relax?  Perhaps you need to quiet all the chaotic noise that is often found in the airport.  Or maybe, you just need to close your eyes for a while.  Nowadays some airports even come with Special Meditation Rooms for those travelers who want to have a silent meditative experience.  The reality is you may not have your special meditation cushion, or sacred space available if you are a jet setter, but you always have the sacred space within.  So you can opt to visit the meditation room in your local airport, listen to some guided meditation on your ipod, or perhaps sit on the floor and find your bliss with focus on your breath. No matter what, always be consistent with your mind-body wellness.  Meditation has proven benefits, so always make time to get those results.

Day 17 - Meditation for Kids

We are at Day 17 of our amazing Meditation Journey, and many of you have reached out to me asking how to make this practice accessible for your kids.  Meditation is a great practice for kids, it helps to bring a sense of calm, focus, relaxation and happiness.  It is important to understand and respect that children have a lot of energy, so allow kids the chance to embrace the practice of meditation with positive encouragement.  Assure them it will only be for a short time, and it will help them to focus in school and life.  You can even tell them about some amazing super heroes or princesses who practice meditation

Three Simple Ideas to use with Kids:

1. Singing Bowl/Bell - Have kids sit up straight, play a Tibetan singing bowl and guide them to listen to the sound, imagine the sound in their body, and breathe deep.
2. Visualization - Take kids on a guided journey on a beach, or in a forest, or surrounded by their loved ones and friends.  Have them breathe in happy thoughts.
3. Yoga Nidra - Have kids relax into savasana with guided relaxation.  You can use images of rainbows and have them connect with the tingling sensations in the tips of their fingers and rest of their body.
   

The best part of Meditation with Kids is to ask them how they feel after.  Since kids are so connected to positive vibration they usually have amazing experiences and will share some profound stories.  Encourage them to share, and always thank them for sharing with positive comments.

Day 16 - Meditation with John Lennon's Imagine Song

Welcome to Day 16 of our Meditation Challenge.  Thank you everyone who is participating.  While I know many of you are maintaining your own commitment to your daily practice of meditation, I am offering tips for those who are finding it challenging.  The goal is 15 minutes of silence and stillness, sitting upright with attention to breath, but it could take a long time to be able to do this.  Our monkey mind is sometimes our biggest battle. 

While I have given many guided meditation options and affirmations, today's option is actually a song.  The song, Imagine, is from one of the most influential artists of our time, John Lennon.  It was the best selling solo song of his career, that used lyrics to inspire humanity to look beyond borders, division, religion, and unite also to detach from material possessions. For those who know the song, I am certain the lyrics and melody are already in your head, this is the power of hypnosis, and in this case brilliant music.

Freedom begins in your own mind

Many people know that John Lennon had studied Transcendental Meditation from Maharishi Mahesh Yogi.  I write this blog option to encourage you to listen to this song, or read the lyrics.  Unconsciously, you will find a sense of universal connection.  This simple song have a powerful message.  John's intent when he wrote "Mind Games" was to inspire listeners to become "mind guerillas" visualizing a better society and accepting when we visualize it will manifest.  This concept of peace, unity and looking beyond borders was not in line with the political agenda's of John' Lennon's time.  Another artists who shared this same vision in music was Marvin Gaye.  This was the similar case for Jesus, Buddha, Gandhi, MLK.  Ironically all were extremely popular, they were actively against the political agenda of their time and killed. While we can always focus on the negative traits or outlandish pop star behavior of John Lennon, and perhaps some may say it is not right to put him in the same category as the names I mentioned, in my opinion lets focus on the positive message, and this song "Imagine" is one of those positive things.

Today's media some say is predicitive programming, or Hypnosis. 

If you grew up in the 70's, 80's, 90's you can honestly admit that society was a reflection of the art (Music, Films, Television Shows, Magazines).  The concept that LIFE Imitates ART.  Is this a coincidence?  When most of our media  (Television "Programming") is controlled by certain governemental regulations, is it possible that we are really being hypnotized into buying into the realities of single ladies, crime investigations, robotosizing humans, deceit, greed?  Nearly every artists today is in the "MUSIC BUSINESS" and they have "ARTIST DEVELOPMENT", "SONG WRITTERS" "Publicists", and have no actual connection to their art, except they are a puppet for whatever agenda or look the label wants to put out.  Now our female artists are dressing in ways that were once considered taboo and in now way empowering to women, shakti, goddess, and many lyrics are the exact opposite of unity but promote drama, sadness, despondence.  Is this a coincidence?  Is this the model we want for our future generations?  Even most men today are tired of the plastic look because we are all created with fundamental genetic needs, women are nurturers, men are hunters.  When the woman is giving everything up in the first moment it does not allow the man the pride of the hunt.  Many of us are oblivious to the culture being created by our media.  Ellen DeGeneres said it best when she talked about if Jesus was around today people would say he should get a hair cut, maybe he should wear a different robe, etc.....what is it that we are being conditioned to think?  What are we placing importance on?  Are these not Superficicial things that distract us from connection to each other and love.

Well I can speak about this subject for a long time, because I witnessed some fascinating fabrication when i worked in the Music Industry.  Today, our option is the brilliant lyrics or song Imagine.  You can listen to the song, or read the lyrics with a slight smile.  This is affirmation, this is hypnosis, and this is meditation.  Every moment of our lives we are in a state of meditation, especially before we go to bed and when we wake up, so be mindful of what you chose to read, watch, and listen to especially before your sleep.

While I could share tips each day from Yogic texts, I like to keep my teaching relevant to those studying with me, and I love great music.  One of my students John, responded to my meditation suggestion from Emile Coue's affirmation suggesting Emile ripped off his affirmation from John Lennon.  While I shared with him that in many ways most affirmations, hypnosis and meditation is a rip off of Yoga and Meditation from Ancient Vedic Science, and in the case of Emile Coue, he was in fact before John Lennon, and it is all evolution.  The message is KEY.  My student John's comment reminded me of the power of John Lennon's influence, so thank you to my student John who inspired me to offer today's meditation option.

Enjoy the process to Imagine a better world, a life of unity, brotherhood of man, peace, and watch it manifest in all areas of your life. ~ Namaste

Day 12 - Meditation Challenge - Meditate on LOVE

We have heard the saying "You must be the change you wish to see in the world" ~ Gandhi.  We have heard that what we focus on, we create, Where attention goes, attention flows, We are our thoughts, and they all relate to the concept of Yoga being the cessation of the mind.

As found in Patanjali's Yoga Sutras:

yogash chitta vritti nirodhah ||2||

योगश्चित्तवृत्तिनिरोधः ॥२॥

When you are in a state of yoga, all misconceptions (vrittis) that can exist in the mutable aspect of human beings (chitta) disappear. ||2||

For today's meditation tip we are meditating on LOVE.  Whether it is romantic love, or universal Love, this world needs more of it, and therefore individuals need more love.  For today, sit in silence, and stillness and breathe in LOVE, breathe out LOVE.  Imagine rays of love are shinning from your heart, to your loved ones, your surroundings, your friends, your Guru/Teachers, your city, your country, your world.  Let all beings on this planet feel your love.  For a added bonus, send this LOVE to those who have hurt you, those you may need to forgive, those who challenge your ability to love, this action will liberate you from the thought of unforgiveness and bring you closer to freedom. We are all created from LOVE, and when we give more attention to LOVE it brings divine healing into our path.

Day 10 - Meditation Challenge - Yoga Nidra

This weekend was the grand opening of a beautiful Yoga studio in Brooklyn, NY named Yoga Nidra.  I was so thrilled to come for a weekend trip to participate in this amazing event, especially since the owner is my lovely student Stephanie.  In honor of her wonderful studio, todays tip for meditation is about Yoga Nidra.

Yoga Nidra is basically Yogic Sleep with conscious awareness.  There are a variety of techniques that yoga teachers use to help students come into this deep relaxation, and sometimes students can also opt for audio guided meditations for Yoga Nidra.  In a typical yoga class, nearly everyone's favorite part of class is Savasana, where we lay down on our mats and relax, unfortunately in many classes savasana is over in what seems to be a blink of an eye.  In the practice of Yoga Nidra, it allows the Savanasa fans to truly relax and unwind for an entire session.  In this practice we scan the body with guided imagery, connecting to each part and inviting relaxation with breath.  The soft soothing voice of the instructor or audio guides us to soften each part of our body.  Sometimes tibetan bells or singing bowls aid in this magical experience.

Yoga Nidra is considered conscious awareness and is referred to in the Mandukya Upanishads, sometimes referred to as "prajna".  Some swamis say that this is when the mind is in the middle of wakefulness and dreaming state of sleep.


 Though students lay in Savasana during this guided meditation, it is not uncommon for teachers to use blankets, blocks, bolsters and any other props to allow for the student to be craddled in a comfortable position.  Yoga Nidra is gaining popularity in the west, as people are realizing the benefits of stillness.  This practice is also beneficial for people who find it hard to sit, although the challenge is to maintain the ideal of mindfullness throughout and avoid sleeping.  With this deep relaxation, students are guided to connect with their bodies, the koshas, chakras, with conscious awareness of the sensations as they travel with the breath throughout the body.  This allows students to release stress and find a sacred connection with their body.

Soon there will be a guided meditation audio for Yoga Nidra on my Youtube Channel.  For those of you in New York, I highly recommend heading to Stephanie's beautiful Yoga Studio, Yoga Nidra.  The energy in her studio is amazing, she is dedicated to bringing you a beautiful experience, and depending on the weather you may be lucky enough to have class on her outside back porch/garden area.  Wish you all a beautiful experience in your journey with Yoga. Namaste

Day 8 - Meditation - Guided Meditation - Universal Connection

Welcome to Day 8 of our meditation Challenge.  While people all over the world are joining in this Sangha, and I am grateful for this shared experience, some of you have found that you fall asleep during meditation.  First of all, no judgement it happens to the best of us.  Sometimes if you go into the meditation practice with the intent to "relax" or feel "rested" it may be inevitable that you fall asleep. Avoid practicing your meditation in bed, your mind already associates your bed with sleep, so it is ideal to have some sort of special space where you will practice your meditation.  Today's helpful tip is another guided meditation with binaural beats that allow the listener to go into theta state (please use stereo headphones).  This meditation is to increase your awareness of Universal Connection.

1. Set your intention/offering for your meditation practice
2. Sit up tall, close your eyes, take deep breaths and listen to the guided meditation. 
 

To listen to the guided meditation please click the link below:

Universal Connection Guided Meditation Link

Day 5 Meditation Challenge - Cultivating an attitude of Gratitude

Today is Day 5 of our 30 day meditation challenge.  This is my favorite meditation to practice which

I call "attitude of gratitude".  It is simply saying "THANK YOU".  In your 15 minute time you set aside to sit in meditation, see if you can inhale thoughts of gratitude or even just the word thank you.  Being thankful for the Universe, for you beautiful body, for you family, for you friends, for your triumphs, your food, your talents, your surroundings, your home, for your struggles, for the lessons learned, for everything you can think of in the span of 15 minutes. 

Allow each breath to be an offering of gratitude to the amazing blessings in your life.  If you cannot think of things to be thankful for in your meditation, just allow every inhale to be the silent sound of thank you.  Too often we have complaints, or lack of satisfaction and sadly we may take for granted simple things like clean running water, a roof over our head, or even a healthy body.  While we may be striving towards a body that has more muscle tone or thinner physique, this is all derived from an attitude of lack.  Let us find our "contentment" for this 15 minutes allow yourself to view your life from an attitude of abundance, and be grateful. 

 Gratitude is like a domino effect, the more you are grateful for, the Universe/God provides more things in your life to be grateful for.  Thank you all for sharing and wishing you so much love in this experience.

Day #4 - Meditation Challenge - The Zen of Japa Mala Meditation

Today is Day #4 of our meditation challenge.  I am so amazed to see how many people are emailing me to share how just a few days of this practice is transforming their inner peace and daily lives.  Meditation is a powerful practice and it helps us to quiet the monkey mind.

Our body is compared to a chariot in the Katha-Upinashads, with the body being the chariot, our senses are the five courses dragging the chariot, the reins are the mind, the intelligence or Lord of the chariot is the mind.  Peace of mind is important for focus and therefore a focused journey.  So if our mind is controlling the chariot it would be beneficial to learn to control the mind. 

Today's option to adapt into your meditation is japa mala meditation.  Often times you will see Yogis wearing beads around their neck or wrist, these beads are meant to be used for meditation.  Nearly every faith uses prayer beads (Christian, Islam, Buddhist, Sihkism, and Hindu).  The Hindu Japa Mala is done on 108 beads.  The beads are 108 to represent the 108 energy channels or nadi lines that stem from the heart chakra.  When we recite our mantra 108 times, we liberate our heart, and awaken this powerful life force through our entire body via the nadi lines.

To do Japa Mala

1. Sit tall on your meditation seat/cushion/bench
2. Hold Japa Mala beads in the right hand letting the beads glide over the middle finger
3. Using the thumb after reciting your "mantra", pull the bead towards you and progress to the next.

People who practice japa mala meditation often times will recite a mantra like "OM" or "Hare krishna hare krishna krishna krishna hare hare hare rama hare rama rama rama hare hare" or "Om Nama Shivaya".  The Sound of OM (Aum) is a beautiful way to begin the practice of Japa Mala Meditation as it is the Universal Sound that exists in all things.  Mantra is powerful, much like affirmation and will alter the chemical pathways in the human brain and cells of the body to create happiness.  When we use the beads and recite the mantra we put our body in a hypnotic state which allows us to calm the noise and find peace.  When we recite the name of God (regardless of our faith) we are uniting with higher consciousness.  Christians, Buddhist, Sihks and Muslims will chant their own prayers with their specific prayer beads. 

Day #3 Meditation Challenge - Meditate on LOVE and PEACE

Day #3 of our Meditation Challenge - Inundating ourselves with the Power of Peace.  I am so grateful to read the countless emails, and receive calls in how people all over the world who are sharing this 30 Day Meditation Challenge with their family, friends, and Yoga studios, and just putting it into their own individual day!  What a wonderful global Sangha we have collectively created!  While many of you have your own methods of meditation and just enjoy the unity, I will do my best to continue to provide options to aid in your journey towards a meditation practice.

Today's helpful tip is inspired by Sri Chinmoy, who taught meditation with the purpose to achieve inner peace or love.  He was considered an Indian Guru who brought his teaching to New York and then the world.  Many of his followers have achieved incredible world records in the field of athletics, music and fine art.  Sri Chinmoy is most widely recognized for his teachings on meditation for inner peace, and would often encourage followers to embrace prayer and self-less service as a way to enlightenment.  He encouraged followers to do their practice early morning (3-4 am is considered the hour of God, if not 6 am). 

He became a Guru for many famous people including Carlos Santana, Roberta Flak and Carl Lewis to name a few.  He was known to say “We are all seekers, and our goal is the same: to achieve inner peace, light and joy, to become inseparably one with our Source, and to lead lives full of true satisfaction.” 

Though Chinmoy was brought up as a Hindu, he promoted oneness of all religions and was also known for saying "True religion has a universal quality. It does not find fault with other religions....Forgiveness, compassion, tolerance, brotherhood and the feeling of oneness are the signs of a true religion"

He had a specific method for his meditation, but the overall message of using meditation for the expansion of peace and connection with the Divine to overcome limiting beliefs was an evident result in many of his followers.  He himself would have devotees meditate on a black and white image of him that was said to be his "trancendental photograph", but emphasized to meditate on his human form but to unite with their own higher self, and use his image as a representation of higher consciousness.  Sadly, like many gurus their may be controversy attached to his name, and our society conditions us to find flaws, faults in leaders (this is something that is evident in our popular magazines).  This unconscious thirst for gossip or fault finding, results in us doing the same to ourselves, which is why we all would benefit from meditation in order to quite the noise. 

Today you have the option to use Sri Chinmoy's photograph to meditate on, or perhaps your own Guru, your Spiritual Leader, Savior, Deity.  Using an image that projects peace, love, and higher consciousness.  See if you can and become one with the consciousness of whatever positive image you chose to use.  This fixed image for your meditation is a representation of the spiritual liberation or Power of Peace that you desire to achieve in your own life.  See if you can inhale LOVE, inhale PEACE ~ Thanks again for joining in this Sangha.

Top 5 Tips to practice Zazen Meditation - Happy Buddha Purnima

Day #2 – 30 Day Meditation Challenge – How to Practice Buddhist Meditation

Today is day#2 of our Meditation Challenge and also the Buddha Purnima, which is the day that commemorates the Birthday/Death Day/Enlightenment Day of Buddha.  A few years back I had the amazing privilege to visit the Dai BoSatsu Zendo (Upstate NY), and participate in a week of ZazenMeditation while teaching daily yoga class.  It was a beautiful experience!  We would sit for 6 hours a day in Meditation.  This practice of meditation illuminates all the noise within, the memories, unforgiveness, mental clutter, with the purpose of eventually leading to healing, revelation, enlightenment, nirvana.  While the Zendo was a magical place, and the outside property with a gorgeous lake and landscape provided the perfect setting to explore meditation, ultimately the practice of meditation is about being in the present moment.  This post is to share some helpful tips to approaching Meditation from the Zazen Practice.

 "Do not dwell on the past, do not dream of the future, concentrate your mind on the present moment" ~ Buddha

The Top 5 Tips to approach your Meditation "Zazen Buddhist" Style:

1.     SIT -Sit still with a completely upright spine on your meditation cushion/Zafu, or bench.  Keep your hands palms up, right fingers on top of left and tips of the thumbs touch.

2.     EYES - Keep your eyes slightly open in a soft gaze to stay in present moment rather than drift into the mind.

3.     BREATH - Let your breath be natural and count the breaths, should your thoughts stray from your breath then return to 1.

4.     SILENCE – Be sure all cell phones are off (not just vibrate), no music, no distractions, just peaceful silence

5.     SMILE – Have a tiny smile on your face, meditation should be a practice you enjoy, so turn your frowns upside down, lift the corners of your lips and begin your practice.

Wishing you all the best on this beautiful journey!  

How to Use Mantra to Meditate - Day 1 of 30 Day Challenge

Day #1 – 30 Day Meditation Challenge – SoHam Mantra Meditation

Thank you for joining in this 30 Day Meditation Challenge! The benefits are endless and the practice should be embraced without judgement or expectation.  See if you can do your meditation at the same time each day.  While the goal is to sit in silence for 15 minutes a day, some of us may need a few options to get to the goal.  Where ever you are in the world, you can join us.  Today’s option is “So Hum” (सो ऽहम् ⁾ Mantra Meditation.  If we recite this Mantra 108 times it will result in approximately 15-17 minutes, feel free to do the mantra for 5 minutes and progress to focus on the breath in silence. 

Begin in a comfortable seated position, perhaps on a cushion, with a straight back.  If it is difficult to elongate the spine, another option is to sit up against the wall.  Relax your facial muscles, softly close your eyes, and set your intention/offering for this special time.  To do this meditation exercise, we Inhale the silent sound of “Sooooo” and exhale the silent sound of “Huuuuum”.  As we inhale, imagine the silent sound of “Soooo” traveling up the center line of the body to the top of the head, and as we exhale, send the breath back down to the base of the spine.  Let the breath be natural, without pause in between.  Some say it is loosely translated as “I am That” or “I am You, You are Me”. 

In Vedic Philosophy this is a way in which we unite or identify with the Universe.  Various theories point back to our birth as emerging with the infant cry “Kohaam Koohaam” which means “who am I”, so the Universe responds back “SoHam” meaning you are the same as I.  When we practice this Mantra we allow ourselves to unite with Universe/God Consciousness.  Sometimes after saying "So Ham" the mantra is reversed to say "Hamsa" which is like saying "I am the Swan",  The Swan in this case represents Atman (soul).  The Swan is the vehicle for Goddess Saraswati (Goddess of Knowledge and Wisdom). 

The swan glides on water without getting its feathers wet (knowledge and supreme truth), and soars above the water into the sky (rising above earthly ties). In Vedic theory the swan possesses the beautiful ability to separate milk from water which stands for wisdom and discrimination (viveka), therefore knowledge (vidya).  This beautiful practice of meditation is ultimately to free us, to allow us to gain knowledge, wisdom, and rise above the earthly ties or mental modifications. 

Wishing you Joy & Peace during your 30 days of meditation.  May these 30 days inspire you to embrace this as part of your daily practice. ~ Om Shanti