Meditate methods

Turn on some soothing sounds and lay on a heated massage mat.
The heat and massage will losen up tight muscles and joints and help you relax.
Listening to the sounds will help you to drift off and imagine you are in a happy place where you have no worries.
Imagine you are drifting on an air mattress on the water and no one is around to disturb you.
Let all your thoughts flow from your mind and repeat I AM HAPPY over and over. -- steve moore


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Be a tree.

Visualize yourself as a tree, with branches reaching up to the sky and roots extending into the earth.

On every other inhalation, draw air and sunlight in and exhale them down into your roots.

On the alternate inhalation, imagine gathering energy from the earth up through your roots and exhale this through your branches.



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By meditating on each of the four elements (earth, fire, water, air) within yourself, you can see the wholeness of the human body.

Start by meditating on one element per meditation session, and eventually you will incorporate all four elements into a single meditation session.



Begin with the element of earth. Focus on the solidity of your body as you sit, feeling yourself becoming heavy.

Next, move on to the feeling of warmth - the element of fire - pervading every part of your body, starting at your toes and moving upward.

then focus on your blood - the element of water - flowing through each vein and artery.

Finally, breathe deeply and feel the expansion of the abdomen and chest with the element of air.

Return to focusing on your boday. Extend your awareness so that it is united with the earth.

Feel warmth and feel connected with fire. Feel moisture or blood flow and feel at one with water. Feel your breath and feel a deep bond with air.

Meditation is simple

Just sit.
Don't pick up the phone. Don't answer the door. Don't turn on the TV. Don't do those dishes. Don't fold that laundry.
Just sit.
Close your eyes.
Be quiet.
Open your ears and listen to the sounds of life.
Discover the new layers of sound that you never knew existed.
Tune out the surface distractions.
Notice.
Pay attention to the present moment.
Become aware of this moment.
Feel your body.
Feel your breath.
Notice how your body sits.
Notice how your breath moves throughout your body.
Follow your breath.
ZEN.
Use a mantra.
Repeat is silently to yourself, or out loud to your surroundings.
Use it's rhythm to soothe your mind.
Pay attention to your breath to block out distractions.
Focus.

10 minutes

108 Sun Salutations

information taken from an articel written by Cora Wen

The significance of the number 108.

A japa mala or mala is an eastern rosary with 108 beads.

The number of beads represent the 108 human passions.

108 is a Harshad number, which is an integer divisible by the sum of its digits. IHarshad in sanskrit means 'great joy')

There is said to be 108 earthly desires in mortals.

There is said to be 108 lies that humans tell.

There are said to be 108 human delusions or forms of ignorance.

Some say there are 108 feelings, with 36 related to past, 36 related to present, and 36 related to future.

There are 12 constellations, and 9 arc segments called namshas or chandrakalas. 9 x 12 = 108

In astrology, there are 12 houses and 9 planets. 12 x 9 = 108

The diameter of the sun is 108 times the diameter of the Earth.

There are 108 forms of dance in the Indian traditions.

Atman, the human soul or center goes through 108 stages on the journey.

There are said to be a total of 108 energy lines converging to form the heart chakra.

There are said to be 108 marmas in the subtle body.

The Hidden Benefits of Yoga - Gaiam Life

The Hidden Benefits of Yoga - Gaiam Life

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Types of Yoga

HATHA - also called 'forceful yoga'. Physically demanding, based on body-bending poses (asanas), cleansing techniques (shat karmas), breath control (pranayama), locks (bandhas) and seals (mudras). "It is thought that by perfecting the body, creating a healthy physical condition, and raising Kundalini energy upwards along the spine, the body becomes better prepared for yogic awakening (Samadhi, nirvana, union with God)."
Also includes higher spiritual practices such as meditation. AKA 'stairway to Raja Yoga'

KARMA - this is the total sum of all our actions (mental and physical), in this life and before. By serving God and humanity (without selfishness, egoism, and attachment) the heart becomes pure, the ego fades and one becomes increasingly in tune. Enlightenment is naturally realized though Karma Yoga.

TRIYOGA - Kundalini inspired Vinyasa Hatha Yoga system harmonizing the movement of body (asana) with the trinity of breathing (prayanama), concentration (dharana) and focus (mudra). Dance-like 4-directional circular movements, spinal-waves, and side rolls ar practiced in a realxed and flowing manner. Meditation, rhythmic breathing, pranayama, mudras, and music are all important elements.

KUNDALINI - based on tantric deiscipline for arousing and raising Kundalini energy upwards through the Chakras. This energy (Serpant Power) is the unlimited life-force (prana) that lies dormant in the Chakras. It can be accessed through the activation of the Chakras. Many methods are used to arounse Kundalini - Hatha asanas to straighten the spine, pranayama, mantras, and meditation.

IYENGAR - based on ancient Hatha yoga teachings. Precision and correct alignment is very important regarding asanas. Props and supports are often used to help with proper positioning. Emphasis on standing poses.

JIVAMUKTI - a style of Ashtanga Vinyasa Hatha yoga. Emphasis on living and practicing yoga philisophy in daily life. Asanas of Hatha yoga, spiritual teachings based on ancient yoga scripture, music, chanting, devotion and meditation.

POWER - many styles of Vinyasa Hatha Yoga. It is vigorous and physically demanding. Some focus on strength and flexibility training primarily for the body, others have a greater spiritual connection and focus on creating harmony, vitality and freedom for both body and mind.

ASHTANGA VINYASA - there is one breath for each movement. Movements flow together to heat the body and produce sweat. The inner heat is intended to burn away the six poisons (desire, anger, delusion, greed, envy, sloth) that surround the spiritual heart.

ASHTANGA (Classical) - the Eight-Fold Path. Hatha yoga is used to prepare for the higher spiritual practices of Raja Yoga.
The Eight-Fold Path / The Eight Limbs:
1. Yama (moral observance)
2. Niyama (self-restraint)
3. Asana (posture)
4. Pranayama (breath control)
5. Pratyahara (sensory inhibition)
6. Dharana (concentration)
7. Dhyana (meditation)
8. Samadhi (union with God, ecstacy, nirvana)

ANUSARA - a Vinyasa Hatha yoga system. Tantric philosophy of intrinsic goodness. Poses are often modified for varying bodies and abilities. Variations are encouraged for expressing human spirit.

INTEGRAL - Purna is a combination of Hatha, Tantra, Raja, Jnana, Karma and Bhakti yoga. Focused on developing and transforming the entire being; physically, mentally, psychically, and spiritually. Aims to achieve realization of the Divine in the physical world through a supramental transformation of human nature.
Trademark form of integral is a complete and felxible yoga integrating Hatha, Raja, Bhakti, Karma, Jnana and Japa yoga for the purpose of realizing spiritual untiy with all of creation (Samadhi). It is practiced by leading a natural life and caring for the human temple (hatha), gaining mastery over the mind (raja), being devoted to your chosen form of God (bhakti), living every action yogicly (karma), self-analysis meditation (jnana), and mantra repitition (japa).

ANANDA - Meditation and spiritual living are important elements. Asan affirmations are used. Movement is slow with pauses in between asanas.

ISHTA - acronym for 'integrated science of hatha, tantra, and ayurveda'. Ishta is a sanskrit work meaning: that which resonates with the individual spirit. This yoga form brings together multiple yoga styles and can be personalized for individual needs. You tune into yourself to discover which asanas best prepare your body, which breathing and visualization exercises best still your mind, and which meditation techniques best expand your awareness.

TANTRA - complete yoga system based on ancient Hindu scriptures. There are three different approaches/branches of tantric yoga;
1. Dakshina-marga / White Tantra - follows ascentic path of knowledge, devotion and worship. Increased awareness is achieved by increasing the flow of energy and clearing the subconscious. Celebacy is used to prevent energy loss.
2. Vama-marga / Red Tantra - follows a sexualized path of devotion. Awakening is achieved through deepening orgasm.
3. Kula-marga - follows a path similar to Kundalini Yoga

PHOENIX RISING - combination of classic yoga techniques and elements of contemporary body-mind psychology, encouraging deeper connection with self.

SIVANANDA - based on Hatha yoga focusing on the health of mind and body, as well as on spiritual development.
'Five Points of Yoga';
Proper exercise (asanas)
Proper breathing (pranayama)
Proper relaxaion (savasana)
Proper diet (vegetarianism)
Positive thinking (vendanta) and Meditation (dhyana)

KRIPALU - 'meditation in motion' combines asanas of Hatha with pranayama, meditation and sompassion. Proper use of breath is important. Poses are gentle and relaxed. Encouraged to become sensitive to the needs of your body and make asana adjustments accordingly.

SVAROOPA - style of Hatha yoga focused on opening the spine.

HASYA / LAUGHTER - idea that laughter is the best medicine. combines laughter, yogic breathing and stretching exercises to improve health and promote peace. May include elements of Hatha and Bhakti yoga. Best described as a health and wellness program for mind and body.

BIKRAM (Hot Yoga) - vigorous style of Vinyasa Hatha Yoga. Practiced indoors to a high level of heat. Very specific sequence, opening with a breathing exercise (pranayama) followed by 24 traditional asanas, ending with another breathing exercise.

FORREST - style of Hatha Yoga focused on developing strength, awakening the senses, becoming connected with one's deep core. Asanas practiced in vigorous sequences. Poses often held for prolonged periods of time to encourage sweating. Deep and proper breathing are important.

BHAKTI - the yoga of Love and Devotion. Direct path to union with God (Samadhi). Pure and unselfish. There are eleven methods to realize God through love.

RESTORATIVE - slower paced gentle Hatha Yoga. Intended for recovering from physical or emotional illness or injury. To improve overall health. Use supports and props, includes meditative relaxation exercises.

JAPA - mindful recitation, or repetitive prayer. Mantras are repeated internally, in a whisper, or verbally. Can be practiced in meditative poses or while performing other activities.


*There are several more forms of yoga to be found and tried. These are just ones that I have read about or practiced.

POSE ~ Crane pose - bakasana

Bakasana (crane pose)

baka = crane

I love this pose. When I took a class a few years ago, it was the one pose that I became really great at. It strengthens so many parts of your body. It takes focus and concentration. You feel so accomplished after holding this pose, in so many ways. I have very weak wrists and this pose helps to stengthen them. It was very hard at first, but I kept at it and felt stronger each time. You use your abs and thighs and arms all in balance. I usually put a pillow in front of me to catch my head should I lose my balance. I try to hold it as long as I can, stretching the duration each time.

Everyone should try this pose !