How Meditation Will Clear Away Life’s Clutter
Like our closets and garages, our mind gets filled with junk—old wishes, fears, memories, plans, worries, and so forth. Just as we do with old furniture and clothes we don’t wear anymore, we hang onto these tired thoughts, dealing with them again and again as we stumble across them in our reveries and thoughts. Yet they all seem important simply because we created them and indulged in them so frequently.

Simply letting go of them seems to deny the importance they once held for us. But hanging on seems a burden too.

So we resolve from time to time to clear out the clutter. Unlike our garages, clearing the mind seems a bit more complicated than moving stuff onto the driveway for a garage sale. Where do we start? There are so many issues, and they all relate one to another. If I just stop worrying about money, for example, will my money problems increase or will I lose opportunity? If I just forgot the many plans I created but never enacted, will I just be lazy and unfulfilled? If I just give up trying to resolve old issues with my friends, will I be failing them? This intricate web of intention, ambition and fear seems too complicated to simply put aside, even for the moment.

Yet life goes on and most of the issues that arise in this way go unresolved day after day, burdening us with the debris of past thoughts and hopes. So something must be done. In the busyness of our life, many of us forget the marvelous instrument that is at our disposal to sort out these complexities— it’s our mind. If we feel confused it is because we are trying to deal with the images and issues that appear to the mind — but not the mind itself. Meditation is a way to reacquaint yourself with your mind, the source of all these issues, and with a firmer grasp of its function and nature, we can sort out all the things that appear to and in the mind.

Many of us think that meditation is just a mental vacation, a time to forget all our responsibilities for a short while and get refreshed as a result; or it is focusing on our problems, seeking a solution. However, meditation works more indirectly— and more powerfully—than either of these views. Meditation is a method to acquaint yourself with the mind and the positive states of mind you wish to experience. By meditating on the mind, we purify the basis of our experience, and the clutter of our life gradually sorts itself out because we act with more wisdom and love. By understanding a little more the good qualities of our own mind, we are able to bring those good qualities to bear in everything we think and do.

Our relationships will improve; some problems will just go away and others will be resolved in an effortless manner; and issues that can’t be solved become interesting challenges that engage our energy and passion for life.

Here’s a simple meditation you can apply right now. Set aside perhaps 20 minutes in the morning when you are fresh and energetic, before the rush of your busy day sets in. Sit comfortably in a chair or on a cushion. Make sure your back is erect and straight, the head balanced comfortably on the top of the spine with the chin not too high or too low. Lightly close the eyes to reduce distractions. If you like, place the right hand in the palm of the left with the thumbs touching lightly to increase concentration.

Focus on your body for a few moments. Scan it from top to bottom, releasing any tension you may find. Feel good in your body, and enjoy your breath, the chest rising and falling, the air passing in and out of the nostrils.

Gently shift your attention to the breath itself, and concentrate on the breathing. Feel good about being alive, present, stable, and alert. Stop being distracted by other thoughts and feelings for the moment. Just focus on the body and breath.

After a while, perhaps five minutes, think that your mind is located at the heart. We all experience something at the heart when we have strong feelings. Shift your attention to the center of the chest and think this is my mind. (There’s no need to think at this point that the mind is the brain; the brain has certain functions but when you are in love or you suffered a great loss, where do you feel that? Not in the head, but in the heart. This explains the love song’s old standard, the broken heart.) Keep your attention on the mind at the heart, without interruption. Single-pointedly hold the thought that this is my mind.

As your concentration increases, then add to your understanding that the nature of the mind at the heart is “clarity,” like empty space. It is okay to just imagine this. What is important is to hold with the most stable concentration you can muster, the image of your mind as clarity at the heart. Just hold this as long as you can.

Of course, things will appear in this space—your thoughts and feelings. Let them come and go without grasping or distraction. Stay focused on the clarity at the heart and let your thoughts and feelings move through like clouds in an empty sky.

Meditate in this manner as long as you can, whatever is comfortable. Five minutes are beneficial; there is no standard to meet. Enjoy the clarity of your own mind. When you rise from meditation make a promise to yourself to recall from time to time the mind at the heart whose nature is clarity. Repeat this meditation every morning for a while, and any other opportunity that you have, and gradually you will come to appreciate the good qualities of your own mind. Indirectly, the clutter that occupies your mind will be viewed from the perspective of the spaciousness of your own mind. By itself, this will sort things out. You will feel confident, content, and energetic. It will be like a bright spring after a long winter and you will feel good.

Ace Remas is Resident Teacher of the Mahakaruna Buddhist Meditation Center headquartered in Petaluma, California. You can reach Ace at 775-746-8681 or at aremas@aol.com.

Sit comfortably, spine tall and close your eyes. Become completely aware. Notice each and every moment. Feel the breath and follow it. Be in the here and now. Let your experience unfold as you keep your awareness on the present moment. Mindfulness awareness allows and embraces whatever arises. Sit still, very still being with all that presents itself in the moment. Continue to be mindful for 20 minutes. Then when you open your eyes let this building of awareness go with you into the day.

References:
Swami Durgamamda. The Heart of Meditation – pathways to a deeper experience. SYDA Foundation publications, New York, 2002.

by Marie Harger |

Meditation is about learning to quiet the mind to free yourself from preconceptions and illusions. The result is a clearer vision of the truth about yourself, your life and the world.

Generally, there are three categories of meditation: concentration, mindfulness and contemplation, and all these are forms of mind training (Yoga Journal Oct. 07 by Frank Jude Boccio). Meditation is about creating an opportunity to being “with” yourself, and seeing what is, just as it is, as well as freeing yourself from conditioning and reactivity.

Mindfulness is a skill that is developed through the practice of meditation. To be mindful means the mind is like a mirror that is meticulously polished. It reflects what is really there and nothing else. When you become mindful, you learn to suspend everything you believe about yourself, others and the world. Your limits, your shortcomings, your fears, what people have told you regarding what you can and can’t do—all these are put on hold and what is left is the real you.

Being contemplative and mindful in everything you do creates a deeper connection with Self. As described by Yoga master B.K.S. Iyengar (“Light on Yoga” pg 48), mind is the product of thoughts, which are difficult to restrain for they are subtle and fickle. A thought, which is well guarded by a controlled mind brings happiness.

Meditation reduces anxiety and stress:
There is a tremendous amount of research showing the positive effects of meditation. Just briefly, a daily meditation practice has been shown to reduce the stress hormone cortisol (Maharishi University study). Less stress hormone means better sleep, lowered blood pressure and a healthy immune system, and the body can regulate blood sugar and weight. Additionally, it means a calmed nervous system and a greater ability to heal.

Benefits:

• creates clarity
• improves sleep and less is needed
• creates a sense of calm
• allows for personal change
• develops awareness
• develops concentration
• reduces stress and anxiety
• greater ability to contemplate
• creates a sense of knowingness
• ability to respond instead of react
• develops ability to be present

How to start a meditation and stick with it:
Choose a time of the day (often the morning is best) that is quiet, and distraction free. Do your meditation at the same time every day if possible. Be sure to be comfortable, either sitting in a chair or on the floor with meditation pillows. When you meditate, start with just 10 minutes. Have no expectation about the meditation. Have no attachments to what happens in the meditation. Do not decide what you consider to be successful. What comes up and happens, just is. It does not matter if you experience peace or irritation. The practice over time will nurture you. You will begin to notice your ability to flow with life without resistance, due to consistent practice of meditation. Make a commitment to your daily practice. If you do miss a meditation, try not to engage in any self-defeating thoughts or guilt. Simply continue on with the practice with no attention as to whether you missed a day or not.

Finding a practice that works for you:
Keep it simple. Start with a basic practice such as awareness of breath or mantra meditation, and do this meditation for a few months before switching to another type. Be willing to try different styles of meditation with no attachment; just be open to the experience. Find a teacher or meditation group and practice once a week with them. It is helpful to have someone who can answer questions when they arise.

References:

1. B.K.S. Iyengar, Light on Yoga. Schocken Books Inc, New York, NY. 1979.
2. Yoga Journal October 2007 issue article on meditation by Frank Jude Boccio.
3. www.maharishi.org

by Diane Hageman |

Peace of mind is something we all strive for and yet it often seems to elude us. How does one find peace within ourselves living in a busy and seemingly chaotic world? The answer is stillness.

When we align ourselves with our inner most stillness, we can move beyond the chaos into a place of peace and harmony. Stillness can be a gateway to bring balance to our mind, body and spirit. How can stillness be defined and how can it bring peace and balance to our lives? Stillness is being. Stillness is the gap. It is the gap between thoughts, emotions and noise. From that gap we can discover our true essence.

This beautiful place of stillness is in each one of us, though quite often we ignore it or avoid it. We ignore or avoid it for a myriad of reasons—everything from not having time, to not knowing how to connect with this part of ourselves. If you take the time and get to know this inner world you will have given yourself a great gift. Opportunities arise for gaining greater clarity in your life about whatever it is that concerns you in the moment—to release the fears, and to begin to co-create from a positive space of all possibilities.

It is not difficult to connect to the stillness; just a little practice is required. There are many different ways to do this, all of them good. Observing nature is a wonderful place to start. Eckert Tolle reminds us “Look at a tree, a flower, a plant. Let your awareness rest upon it. How still they are, how deeply rooted in Being. Allow nature to teach you stillness. When you look at a tree and perceive its stillness, you become still yourself. You connect with it at a very deep level. You will then feel oneness with whatever you perceive through stillness. Feeling the oneness of you with all things is true love!

Meditation is another way of experiencing stillness. As you enter the silence of meditation, you open the pathway to stillness. It is a place of being fully present in the moment of stillness. You move beyond the constant mind chatter, thoughts and emotions. It is through silence that stillness comes and through the stillness comes peace.

It does not take complete silence or a walk in nature to experience stillness. You can experience it any time. As Eckert Tolle says” Any disturbing noise can be as helpful as silence. Drop the inner resistance to the noise, by allowing it to be as it is, this acceptance also takes you into that realm of inner peace that is stillness. Whenever you deeply accept this moment as it is — no matter what form it takes — you are still, you are at peace.”

We are quickly approaching the holiday season, and here are a few suggestions to help experience stillness so that it may be truly a time of peace and joy.

1. Sit in silence for at least 10 minutes each day. Take time to practice meditation, and prayer. They provide us with daily fuel for our busy lives.
2. Each night before you go to bed, complete the following statements: I am thankful for___. Remember you are too blessed to be stressed.
3. Let stillness direct your words and actions.
4. Get outside as often as possible. Take a walk in nature and feel the stillness.
5. Do an electronic fast for a day—no radio, no TV, no computer, no ipod or mp3 player. This enables you to pay attention to the gap where stillness is found.

When we find that we are able to locate ourselves in the deeper waters and less on the tumultuous surface of our being, we discover a lasting relationship with peace, and this will enable us to inspire peace beyond ourselves.

References:

1. Eckert Tolle –Stillness Speaks, Published by New World Library and Namaste Publishing, 2003
2. Eckert Tolle- A New Earth, Awakening to Your Life’s Purpose” Published by The Penguin Group, New York, NY 2005
3. www.DailyOm.com
4. www.soulfulliving.com/stillness_speaks.htm
5. www.bestillnow.com/Creating_Stillness.htm

For more info contact Diane at The Om Home, (775) 250-7756.

Written by Dr. James Rouse, Naturopathic Doctor |

Perhaps you can relate to this: when I miss out on a good night of sleep, the next day I live, move and think from a place of scarcity rather than abundance – I’m impacted on every level, including spiritually. Millions of us are awake when we should be sleeping and resting, or falling asleep when we should be creating and shining.

The research is sobering. Most cases of insomnia stem from stress, environment, nutrition, emotion, physical and even spiritual issues. Much of what keeps us from getting quality sleep are the choices that we make throughout the day. Have you ever noticed that watching the late night news while suppressing your heartache over the world politics with a tub of ice cream and balancing your checkbook does not allow for a sound night of sleep? This, after asking yourself to perform multi-tasking miracles for the precious sixteen hours, tethered to cell phones, voice and emails, then negotiating with a plastic clown to give you a balanced meal through a drive-thru window, and wondering if a coffee intravenous feed would be out of the question?!

You do have other choices. You can re-create balance and once again live with the natural rhythm that is innately yours to uncover and fully realize. First, we need to be all right with the idea of being in the world and not of it. You do not have to subscribe to the all too pervasive “conspicuous consumption” model for living. In other words, we all have choices to “consume.” The media, for example (television, newspaper, radio, magazines), that we allow into our thought atmosphere can disrupt sleep and personal balance. Certain foods we eat (those with refined and empty calories) leave us unsatisfied, restless and “hungry” for more. Choose differently! We can establish an overall well being by leveraging key practices that satisfy the spirit and nourish a healthy night’s sleep.

Bookends for Balance:

One way to experience greater quality of sleep is to create what I refer to as “bookends” (the beginnings and the end of the day). Bookends can help keep us mindful and centered with what truly nourishes our mind, body, spirit and sleep. Choose to begin and end each day with a personal practice for balance and peace. For example, a morning meditation practice, even for just a few minutes, serves us and our “chemistry” in a variety of ways: by establishing a healthier “belly breathing” pattern, we can help support and build stress-fighting neurotransmitters (the brain’s chemical messengers to the body) that help keep us in balance and allow us to better manage our mental state and the choices we make throughout the day. When we begin the day with an attitude of “Good morning, God!” rather than “Good God, its morning!” The same is true at night. We should tend towards more love for others and ourselves. Chronic “stinkin’ thinkin” can sabotage a good night’s rest and have a negative residual that impacts other elements of our wellness.

by Diane Hageman |

It may seem impossible during these challenging times to relax and find a pathway to inner peace and serenity. Meditation can help—there are many benefits of developing a meditation practice. Benefits can range from relaxation to increased overall energy and ability to deal with the stress in our lives.

Many scientific studies have documented the positive effects of meditation: accelerated brain functioning and comprehension; enhancing creativity; increased memory; an overall sense of well being. Meditation is also thought to strengthen the immune system and aid in healing. By knowing the negative effects of stress on our physical bodies, we can help heal our bodies by releasing tension and de-stressing through meditation.    

What is meditation? Meditation is going beyond the “thinking mind” to a state of relaxation or deeper awareness. Author Stuart Wilde states, “Meditation is effortless concentration. It is an action set in the context of non-action.” This is not an intense concentration, but rather a subtle concentration where the mind rests lightly and clearly on a focal point. 

As you begin to explore and develop a meditation practice, it is important to remember it is a process. Release any expectations or definite goals. Allow your meditations to develop at a natural rhythm. Let go of preconceived ideas of what meditating “should be.” Like a muscle that builds strength as it is used, daily meditation builds energy and you will feel the many benefits flowing to you. You will soon develop a strong sense of serenity and inner peace. Meditating occasionally is beneficial, and creating a daily practice is even better. You may also find it beneficial to meditate in a group setting—the energy of group mediation can help to deepen and enhance your experience. It can be a great place to explore different meditations and meditation techniques.

One of the easiest ways to begin meditating is with conscious breathing. Focusing on the breath is the best place to begin. To start, sit in a comfortable position with your spine straight, being neither too relaxed nor rigid. Take a few slow deep breaths through your nose. As you are inhaling and exhaling, discover where you can feel your breath. It may be in your chest, stomach or in your nostrils. This will be your focus point. Allow your breath to flow easily, naturally and deeply, feeling your focus point with each inhalation and exhalation. Keep your attention on your breath and focus point, allowing yourself to relax more and more. Remember not to force your breath, just feel it and allow its deep natural rhythm to relax you. If any distracting thoughts or worries come to mind, just bring your attention back to your breath and allow the distracting thought to pass through. Don’t resist these errant thoughts; just allow them to pass by as you are re-focusing on your breath. You will slowly create an awareness of the moment.   

If you have tried to develop a meditation practice and can’t quite seem to stop the distracting thoughts and mind chatter, here are few tips that may help:

• Wear loose comfortable clothing.
• Start slowly and practice regularly. Begin with five or ten minutes a day. Then slowly increase the time up to 30 to 40 minutes a day. If all you have is ten minutes, that’s okay, the important thing is to do it. 
• Find the time of day that works for you, during which you will not be disturbed. Some people find meditating in the morning, before the rest of the world is awake, works for them. Others find an evening meditation is more convenient. Try different times to find what works for you. Sunrise and sunset can also be powerful times.   
• Turn off phones, radios, TVs and computers; to be sure you won’t be interrupted.
• Create a sacred space to meditate and do it there daily. This will build an energy that will help to still the mind chatter.  This doesn’t have to be anything elaborate; it may just be your favorite chair. 

There are many types of meditations and techniques, such as mantra meditation, guided meditation, walking meditation and a metta  (a loving kindness) meditation. Explore as many different kinds as you can. To identify the one that resonates with you. Practice it regularly and you will be amazed at just how rewarding “doing nothing” can be.

References:

• Wilde, Stuart. The Art of Meditation. Hay House, 1998. 
• Fontana, David PhD. Learn to Meditate: A Practical Guide to Self-Discovery and Fulfillment. Chronicle Books, 1999. 
• www.dailyom.com 

For more info, contact Rev. Diane Hageman of Om Home at (775) 250-7756, specializing in metaphysical, meditation classes and workshops. 

Written by Rev. Diane Hageman |

There is little argument that we are living in challenging times. Women have long had the traditional role of caretakers, and as we have begun to move into our own power we are facing more and more challenges. For women, it is now more important than ever that we find within ourselves all of our true beauty and power. Now is the time for women to truly empower themselves, to let go of limiting beliefs, negative thoughts and fears.

Author Louise Hay states, ”when we as women learn to take care of ourselves in a positive way, to have self-respect and self-worth, life for all human beings, including men, will have taken a quantum leap in the right direction. There will be respect and love between the sexes and both men and women will honor each other. We will learn that there is plenty for everyone and that we can bless and prosper each other.“ We can create a world where it is safe for us to love each other, where we can all be happy and whole.

How do we, as women, start to create that world?  The change begins with each of us. We make a conscious decision to allow our light to shine and embrace our feminine spirit. We decide to be in control of our life and own our power.   As Melanie Tonia states, “every time we rely on someone or something outside of us to provide us with love, success or happiness, we hand our power over. As soon as they don’t provide it we are defeated. Ironically, when we decide to be loved, we easily attract the people, events and objects that supplement this state.”

Take time to explore and re-discover your own unique feminine spirit.  Here are just a few ways you can do that.

1. Stop all negative self-talk. Too often we beat ourselves up over our perceived imperfections. Love and accept yourself. This isn’t to say we stop learning and growing, just give yourself permission to be who you are now.

2. Don’t compare yourself to others. You are you own unique beautiful woman. Release the need of anyone else’s approval. Do not let anyone else define who you are, this includes the media.

3. Be creative. Everyone does have a creative side; find how to express your own creativity. Creativity is a wonderful way to feel fulfilled and can also be a big help reducing daily stress.

4. Have quiet time for yourself every day. Even ten minutes of meditation or quiet time will make all the difference. Some deep breathing, relaxing and meditating will help energize and renew your spirit.

5. Have a strong spiritual connection to all of life. Exploring your own spiritual path and honoring all of life helps to enhance your relationship with your inner self. As your relationship with yourself grows and deepens so does your inner strength and peace of mind.

As women move forward toward self-empowerment, we need to remember there is a tremendous collective power. This means “Women in Support of Women.” We can do this with a commitment to support each other’s divine feminine spirit.  We as mothers, daughters, sisters and friends can  always remember and remind each other, especially when the world is feeling very unfriendly, of the beautiful goddess within each of us.

References:

1. Hay, Louise. Empowering Women – Every Woman’s Guide to Successful Living. Hay House, 1999.

2. Pearls of Wisdom – Awakening Personal & Global Consciousness – Empowering Women http://www.sapphyr.net/

For more info, contact Rev. Diane Hageman of Om Home at (775) 250-7756, specializing in metaphysical and meditation classes and workshops.

By Ace Remas |

Meditation is not what you expect. It brings no outer benefits. You will fail at your first attempts. Adding meditation to your full schedule appears to complicate life, not make it simpler. You have enough to do already without sitting down and doing nothing.

Though you sense that meditation offers an important potential, you will not be able to explain why it is important, either to yourself or to someone else. But you are attracted to it because meditation has a good reputation. People you admire practice it. Nowhere can you find a polemic condemning it or revealing its dangers. The prescription to meditate comes without warnings on the label. People you know who don’t meditate say that they want to.

There is a prodigious library of resources declaring its universal benefits. It costs hardly anything, if at all. The time it takes is such a small part of your day there is no significant commitment to make. You can be casual about it, not serious. There’s nothing to buy, nowhere to go, and nothing to do.

Nothing of your true self will be revealed to you, either in all its glory or all its horror. No angels will alight on your shoulders. No devils will whisper sinister inducements in your ear. Tomorrow the sun will rise. The tides will ebb and flow. Taxes will be due. The price of gasoline won’t go down. You’ll get no inheritance from a long lost relative. Everything in your life will be as it was before. You won’t suddenly become wiser and kinder than you are now. Rude people will still irritate you. Your worries will return to haunt your thoughts. The small joys of your life and loves will enlighten you from time to time. Even as a devoted meditator, the years will pass, you’ll grow old and weak, and then you’ll die.

Of course, all of these things will happen to you even if you don’t meditate. Looked at in this way, what is all the fuss about? Nothing on the outside is changed just because a person meditates.

Exactly. Meditation is about the inside. The reason any of us have a thought about meditation is because we feel some absence or lack on the inside, no matter how full our life is on the outside. A life constantly devoted to the outside is tiring. It makes us feel empty and restless. We suspect there is more to life than the next meal, paycheck, movie, or partner. Somewhere in this busy mess is me; I just have to find it to be happy, we think.

Most of the time we presume we are finding me in the clutter of our lives. We focus on what we like, thinking our tastes and inclinations define us. But we can’t continue in this way because over time this tendency grows stale, even ugly, and we don’t want to find that kind of me. We may think we will find ourselves in our work, art, hobbies, skill, or relationships. But even these worthy endeavors become shallow and false.

In the end, after all of life’s detours, after all its thrills and chills, after exploring all the outer nooks and crannies of our life, we may long to know really what we’re made of when it becomes obvious that our outer world does not define us. Looking outside in our external activities does not reveal who we are in the inside. So we need to look there.

This is the reason to meditate. Simply, quietly, without fanfare or too much outer resolve, we close our eyes, sit in a quiet place, relax the body, and just take a peek inside. There we are—whatever we are. And it is completely unexpected, what we find.

For more info, call Ace Remas at 415-760-7300.

By Ace Remas |

When you meditate with some determination each day, even for a few days, you will soon realize that the mind is not the brain. The brain is a physical organ, like the heart and lungs, with certain functions to perform. We can’t explain our experience of mind as having any physical qualities at all. We can’t touch it, weigh it, see it. Yet we know we have a mind, and we know it performs certain functions. Our thoughts, feelings and sensations arise from the mind. Our sense of self is conceived by mind.

The principal function of meditation is to acquaint us with this mysteriously intangible object—our mind. As familiarity with its subtle qualities increases, we are better able to control those states of minds that determine our happiness or difficulties. Gradually we’ll come to realize that our happiness and contentment in life depend on the state of our mind and not on what we perceive to be external conditions.

This realization is liberating because it is possible to control our mind. Try as hard as we can though, we cannot control the external world.

Despite this fundamental understanding, we find it difficult to overcome the attachment to the idea that better conditions will bring us happiness. We crave external changes—such as a new partner, more money, a better job, recognition, companionship, possessions, and security—as the sources of happiness. We strive to attain these objects and conditions. But even success brings only short-lived happiness. Worry and fear of losing what has been attained often contaminates the happiness we might have achieved. On the other hand, failure to achieve these external conditions might even lead to depression, anger, frustration, and other negative states of mind. Yet despite the constant lessons of ordinary life, we remain convinced that better external conditions will produce the happiness we seek.

This attachment to external conditions is caused by ignoring the formless quality of the mind. We wrestle with physical objects but what we are trying to subdue is the non-material, untouchable mind. Meditation teaches us to go directly to the source of all happiness, which also is the source of all our unhappiness—the mind.

As we are able to develop concentration in meditation we experience more subtle states of mind. The more subtle this experience, the more calm the mind becomes. A calm mind is experienced as happiness. The pain, suffering, and discontent we live through is an agitated mind. By meditating we become familiar with calm states of mind, enjoy the experience and wish to repeat these experiences. With this motivation, we continue to gain familiarity with these happy states of mind. Gradually, our wisdom increases and in our daily lives we begin to turn inward to a calm mind and refuse to become attached to or agitated by what is happening outside the mind.

Over time, with meditation and the mindfulness to remember its lessons, we find ourselves happier, more satisfied, and with fewer problems. With fewer problems and a more balanced approach to the challenges of our lives we make fewer mistakes. The result is a happy life, even though no material action was required.

How different is this approach to the way we normally face our life! And it is easy to do. It  requires just a few minutes each day sitting quietly and reflecting on the truths of your existence. Here’s how to get started:

After settling the mind by focusing on your breath for a short while, recall that the external world is not the source of happiness. You must turn inward, to the mind. You’ll feel resistance to this thought, even some fear that if you let go of your ordinary view something may go wrong. Conversely, you may feel some excitement that at last you have found relief from the causes of stress in your life.

As your concentration increases, resolve to come back to the mind itself and not be drawn out by the temptations of your attachment or by the frustrations of your anger. Decide in meditation to renounce attachment and anger, to become a balanced individual, wise, compassionate, calm. Visualize yourself as having accomplished this, which will give rise to a positive feeling, a feeling of joy, purpose, attainment. Focus your concentration single-pointedly on this positive state of mind. Meditate on it without distraction as if your mind and this positive view have mixed together. Stay as long as you can.

When finished, take a few moments before arising from your seat to dedicate yourself to recalling this positive feeling throughout the day. If you know challenging situations are going to occur in that day, such as meeting with the boss, a talk with your teenager, or facing traffic court, for example, make such an event a signpost to remind you about the inner quality of the mind. Keep a calm mind during the day, and you’ll experience a happy day.

For more info, call Ace at 415-760-7300.

By Ace Remas |

All the torture in your life comes from your thoughts. The pain and worry you experience does not arise from the external conditions you encounter. Your problems are not caused by other people, by money, by your body, by the government, or by the past. The dissatisfaction in your life arises from thought. If you had different thoughts about your life, you would have a different experience.

At first we don’t believe this. We are very attached to the idea that the world outside is where we will confront obstacles and will find joy. As a consequence, we search outside for the contentment we seek. But as we all probably know already, from the evidence of our own experience, we can’t find happiness out there. Sure, there may be momentary victories and satisfactions. Yet these moments of happiness are always soon threatened by changing conditions.

Although we cannot control outside conditions, we try to preserve our happiness or overcome our problems by influencing what happens in the outside world. We vote, save money, say the right things, do our chores, seek our entertainments, strive for recognition, all with the idea that these efforts will bring us, ultimately, the satisfaction we seek. In fact, these actions seem reasonable and are certainly what the world expects of us. Over time we grow accustomed to the idea that we can control outside conditions if we work hard enough, are smart enough, or are lucky.

Despite our efforts and the many thoughts we devote to controlling our lives, we encounter difficulties. Hard as we work, the work never ends. In many situations we are not smart enough. And most of us aren’t very lucky. We frequently are not successful in getting what we want. We lose what we have through no fault of our own. And passing time is no friend. Our body ages, our beauty and well being diminish, our friends pass away.

All this expectation and angst is created by our thoughts. Since we believe we can control or influence results, we worry about results. When we don’t get what we desire, we think sadly about it. When we lose what we have, we experience sorrow and melancholy. Despite our accomplishments, we continually suffer disappointment. Since disappointment is a painful state of mind, we worry about the future, even develop anger over outer conditions that have, in our view, prevented us from achieving the happiness we seek.

States of mind like anger, disappointment, worry, fear, and sorrow are painful states of mind. You could say they are sufferings. Suffering is a state of mind. Therefore, to avoid suffering we must change our state of mind.

Controlling the mind is a different proposition than controlling the external world. We’ll never conclusively control outside conditions, but we can learn to control our mind. Through a meditation practice and self-discipline, we gradually can enforce a positive view of the world, no matter what happens. Through repeated meditations to gain familiarity with a positive mind, we will find that this renewed state of mind cannot be disturbed by external happenings. In short, we will be happy.

Most people think this is too simple-minded to be true. Many would scoff at this viewpoint because of their conviction that the outside world is the problem, not their mind.

The proof is in the pudding. Where is the experience of happiness to be found? In the mind, of course. If the mind is happy, does it really matter what happens on the outside? Think of all the people you know who have every advantage modern life has to offer. They have health, wealth, beauty, power, comfort. Can you say they are happy? Are they free of suffering? As the tabloids reveal day after day, like all of us they suffer continuously.

Recognizing the mind as the true source of happiness does not mean we ignore the external world. We engage in it fully, using the power of our thoughts to direct our actions. But we stop believing that these external actions will produce the inner results we seek. We rely on an awareness that contentment is up to us, on the inside, not up to what is happening on the outside. With such a mind, success and failure, achievements and obstacles are leveled out. We recognize them as the threads that make up the fabric of our life now. We are happy to have this life. It is me.

For more info, call Ace Remas at 415-760-7300.

“Props” Make It Possible

By Kathy Randolph, Certified Practitioner |

A common misconception is that you have to be flexible to begin a yoga practice; the truth however, is that flexibility is a result, not a prerequisite – a very important distinction. You also gain strength, balance and coordination from the physical poses, and improved circulation and stress relief from the breathing exercises. Yoga really is for people of all ages, sizes and physical conditions.

Many beginners benefit from the use of props. Props help with proper alignment, and provide support to the muscles, minimizing strain. A strap, a folded blanket, a block or a chair can allow a new student to do the poses safely and correctly right from the start. Here are some examples of the use of props in forward bends.

A classic pose is seated, legs straight out in front, bending forward from the hips (Figure 1). This pose, with the addition of a folded blanket and a strap is easily accessible to the beginning student (Figure 2).

• The folded blanket is placed so the sitting bones are right on the blanket’s edge, tilting the pelvis forward and protecting the low back.

• The strap is looped around the feet with the ends held in each hand, providing the same tension as holding the feet directly. Stretch gently, then release and move up on the inhale.

If there are special low back concerns, a safe approach to the forward bend is lying on the back, either on the floor or on a bed, and stretch one leg at a time (Figure 3).

• Start by lying on the back, both knees bent and soles of feet on the floor.

• Bring the right knee toward the chest and put the strap around the arch of the foot, ends of the strap in each hand.

• Straighten the right leg, and draw it closer while exhaling. Release gently on the inhale and repeat with the breath. After gentle stretching, release and repeat on the other side.

If getting up from the floor presents problems, use a block or a chair, and do the pose standing (Figures 4 and 5).

• Stand in front of the prop and bend forward from the hips on the exhale.

• Place both hands on the block or chair and breathe, relaxing further into the stretch on the exhalation. After gentle stretching, bend the knees and inhale to move up to standing, lifting with the legs, not the back.

By design, yoga poses help us to achieve and maintain a full range of motion. The use of props will allow you to practice this ancient discipline while you gain the wonderful flexibility, strength, coordination and balance yoga can provide – for any body!

For more info, call Kathy Randolph at (775) 881-7848.

By Kathy Randolph, Certified Practitioner |

Hatha yoga is an ancient set of physical and mental practices designed to bring the body, mind and breath into balance. In the physical postures, called asanas, we gain control of the body by increasing flexibility, balance, strength, and motor coordination while toning muscle and nerve groups and benefiting the organs and endocrine glands. In the breathing exercises, called pranayama, we learn to breathe fully and efficiently, increasing oxygenation of the brain, the release of toxins from the body, and clarity and focus of mind. Yoga was first taught one on one to individuals in excellent health.  Today, we know that yoga provides benefits to those of all physical conditions and ages. Yoga for the Special Child™ offers the benefits of yoga to infants and children, both typically developing and those with special needs.

In 1972 in Brazil, Sonia Sumar’s beautiful daughter Roberta was born with Down Syndrome. Already a yoga practitioner, Sonia began doing yoga with her child, whose motor coordination, physical strength and intelligence developed at an amazing rate. This led Sonia to seek her training as a yoga instructor, and to start teaching at a special education school. This was the beginning of Yoga for the Special Child™, a safe, effective and easy to follow program of yoga therapy to increase cognitive and motor skills and help integrate children with special needs into the home, school and workplace environment. The program includes:

• The parents’ role as guide and inspiration for the child.

• A step-by-step, integrated system of yoga poses designed to increase cognitive and motor skills in children with learning and developmental disabilities.

• Specialized breathing exercises and relaxation techniques to improve concentration and reduce hyperactivity.

Four levels of learning are addressed and begin with children as young as two weeks old. The preparatory stage is for passive children who are unable to respond to the instructor. The inductive stage is suited for children who are beginning to show response to yoga stimulation. The interactive stage marks the beginning of direct, active participation by the child. The imitative stage is for children who can, or who are attempting to imitate yoga movements by the instructor or their parents. All group classes are inclusive, with children who are typically developing and those with a special needs diagnosis, grouped by developmental stage. Classes may be offered for parents and children together. Children whose parents carry on with the yoga routine at home see quicker and more far-reaching results.

Yoga for the Special Child™ has grown from a single mother in Brazil doing yoga with her own daughter to a world-wide program of yoga therapy, providing infants, children and their parents a pleasurable way to improve the quality of their lives.

References:

1. Sonia Sumar, Yoga for the Special Child, 1998

2. www.specialyoga.com

For more info, call Kathy Randolph at (775) 881-7848.

By Lauren Birtwhistle and Carole Bucher |

The holiday season is over now and everyone is rushing back to our everyday stresses again. This is the perfect time to start planning your next vacation. Hawaii is a popular vacation destination and it offers a warm and wonderful image to hold in your mind; and if you’re looking to get something a little more then your average escape, check out one of these Hawaiian tropical cleansing retreats. Aside from revitalizing your body and warming your spirit, you can return home with a much better understanding of how to keep your body supple and light, free of toxins, and keep off weight all year long. Most people experience increased awareness and sensitivity to self, others and the environment; improved digestion; weight loss or gain as needed; greater mental alertness and focus; spiritual openness, joy, and self-love. And last, a greater desire to care for the body and to eat well. Here is a short list of interesting cleanse retreats that you can explore to take away the winter chill.

The Tara Yoga Center is found on the Big Island of Hawaii. The center presents many different retreat options for couples, groups and families. They offer several general cleansing programs, and will even customize a cleansing program to meet any individual or group’s needs. Not only can you detoxify your body from everyday toxins, but you can formulate a program specifically to rid your body of prescription drugs and alcohol, airborne and waterborne toxins, and so on. During your cleansing program, breath/yoga and meditation will be incorporated to bring high energies into your body and assist your cleanse. You will also have the opportunity to sight see around the island, meet dolphins up close and personal, or hike to a near-by waterfall.

Tara Yoga’s 7-day cleansing retreat will cost $1750-$2000 per person; group rates are also available. The center offers bed and breakfast style accommodations. Larger groups may reserve the entire facility for the six night, 7-day program.

Another cleansing retreat can be found at Detox Hawaii. This center is located on the island of Oahu, in Waikiki. Their programs begin on Sunday of each week. Stop in for a quick seven-day program, indulge in a 14-day program or commit to their 28-day program. Detox Hawaii is a quiet and comfortable retreat with an array of spa services, including hydrotherapy, and 3 fresh spa meals per day to provide a great detox experience. Regularly scheduled activities such as spiritual enhancement, sports, exercise, music, and quiet time will help you develop new ways of relaxing and focusing on the positive. 12-step services are also available. Not only will you leave this center feeling refreshed and cleansed, you will be more educated about how to keep you mind and body healthy. This center will run you about $3000-$9000 depending on the length of your stay.

If you do not have a whole week or a great deal of money to commit to a cleansing program, check into Yoga Oasis on the Big Island of Hawaii. Accommodations range from camping, to shared cabins and dormitories, to private rooms with shared bathrooms. Tea and raw fresh fruits are available throughout each day. And most wonderfully, they have a guest work exchange program to help with fees. If you are stopping in for a long weekend, a quick business trip, or alternatively, a few weeks, this center will create a program that fits your schedule. Their detox program focuses on dissolving unhealthy weight and initiating lasting healthy habits for your everyday life in addition to ridding the body of toxins. Yoga Oasis offers short and simple lessons that allow you to begin the process at the center, and then finish your program at home. In addition, Yoga retreats are offered monthly, and raw living food retreats are offered periodically throughout the year.

Mahalo!

References:

1. http://www.tarayogacenter.com/cleanse.htm

2. http://www.drferchoff.com/detoxhawaii.com/home.htm

3. http://www.yogaoasis.org/retreats/detox.shtml

For more info, visit www.ytbtravel.com/alternativehealthtravel.

By Chesa Keane |

Most people think of themselves as compassionate, having a heart for those less fortunate than themselves. After all, it’s easy to feel compassion for the parents of a small child with leukemia, or for someone who has lost a family member unexpectedly, or for any number of daily tragedies that you view on the news or through your life’s associations.

Unfortunately, compassion is often curtailed by judgmental attitudes. That is, if one thinks that a person has caused their own suffering through poor judgment or bad decisions, the layers of compassion begin to peel away. However, true compassion exists when you observe another’s suffering and you desire only to see that person find relief from their pain, regardless of who they are, how their suffering began, and no matter how well they are dealing with it.

The point?  When all can experience true happiness and joy, free from the suffering of life’s challenges, the world will be a better place. Does compassion take away their pain and suffering?  No, it does not. But it does prevent the judgmentalism of the world from adding to their burden and just maybe, if they can feel the support and compassion of others, they can start the healing process.

This meditation is an experiment in finding true compassion. Begin by relaxing and finding a center of calm. Everyone has someone with whom they disagree or don’t see eye-to-eye. There is someone in your life with whom you have conflict. Close your eyes, and let that person’s face come into view. Notice how your muscles become tight and how your breath is no longer slow and even. Keeping their face before you, focus on your breath as you slow it down again, relaxing and returning to your state of calm.

As you visualize this person’s face, begin to shift the point of view from your eyes looking at them to their eyes looking at you. Feel the tension they must also feel in this relationship and see if you can let go of your position and see the situation from their point of view. For just a few moments, let go of your viewpoint entirely. Set it up on a shelf that you can retrieve later.

Let your heart become their heart; let your mind become their mind; let yourself be someone else for just a few moments. See if you can be that person long enough to feel that person. As you get closer to being in their skin, feel your heart in your skin growing in energy and size. As your heart grows outside the physical boundaries of your being, feel the draw of their heart attracting your heart into a bond of mutual understanding. Don’t let your preconceived thoughts of how you think they think of you prevent the melding of these two hearts. You are not trying to change your mental or emotional position on how you feel about the problems the two of you might have. Instead you are trying to broaden your understanding of another person’s world, opening your heart and your mind to a viewpoint that is difficult for you to embrace. And as you open yourself, you find not only compassion for that person, but compassion for yourself as well.

Focus on the energy bond at the heart level between the two of you. See this bond of energy as a golden light that flows back and forth between you, deepening in its color and consistency. Feel the color, feel the bond for several minutes of deep breathing. Finally, begin to see the color lighten, the density lessen, and the energy withdraw back to each of your hearts. Let this person’s face fade from your visualization but let the warmth of the exchange remain at your heart level.

Know that each connection you make with another that comes from a place of understanding and compassion is a stronger bond with self and a strengthening of your inner nature. This method of dealing with interpersonal conflict removes stress, releases guilt and opens the way to better communication. You are in control of your life, how you think and how you feel. This technique will prove it to you.

Copyright ©2008 TAO Consultants, Inc. All rights reserved. www.taototem.com.

By Ace Remas |

All of us without exception seek a purpose in our lives. A sense of purpose makes our activities feel meaningful. This meaning we experience as joy. Purpose brings joy, and joy is what we want.

There is no limit to the places where we can find joy in our lives. We find joy all the time, as a matter of fact. Think of the following in your life: family, friends, work, food, physical exercise, music, art, nature—these all can bring us great joy.

So why is it, when we’re surrounded by all these sources of joy, we feel sad and blue, depressed, fearful, worried, or in pain? Where is the joy in our problems?

If the challenges in our lives haven’t brought us joy, it is because we have lost our purpose. To bring back the joy we have to remember our purpose.

This remembering is called mindfulness—literally a “not forgetting.” The chief way to create mindfulness throughout the day is to begin the day with meditation. Meditation creates mindfulness; with mindfulness we do not forget our purpose; with purpose we find joy in our life. Therefore, the chief way to joy is meditation.

People meditate for many different reasons. For some, meditation is therapy. For others, it is a pleasant interlude to a demanding day, sort of a mental vacation. For others, meditation becomes spiritual, revealing truths and subtle meanings in a new way. For some, meditation can be religious, reinforcing reverent beliefs.

In short, meditation is what you make of it. In reality, it is not one or another of these things. It is all of them and none of them. The meaning of your meditation will come from you, not from what someone tells you it is.

Meditation is a tool. Any tool can be used for multiple purposes. For example, you can use a hammer to build beautiful things, and you can use it to destroy something. Meditation is a tool you can use to make your life better by bringing back purpose and joy to your daily experience.

The easiest way to begin a simple meditation practice is to focus on your breath. As you inhale and exhale, just keep your attention on the breath, temporarily stopping or ignoring the thoughts and feelings that may arise unbidden. Follow the in and out movement of the air, feel the sensation of the air passing through the nostrils, sense the rise and fall of the chest, relax the body throughout. Although you try to avoid thoughts and feelings, don’t fight with them. Let them come and go without commentary or reaction. Let them pass by like clouds skimming overhead, unnoticed.

You can evolve from this fundamental beginning of meditation to more refined levels according to your intent. As you are able to focus your concentration on the breath and are not distracted by thoughts and feelings, you can imagine as you inhale that you are breathing in pure white light, a purifying and pleasant white light. As you breathe out you imagine that all your distractions, negativities, and tension are exhaled in the form of black smoke, permanently removing these obstructions from your mental continuum.

Continue this concentration for as long as you wish. If you must stop meditating, pick it up the next time you meditate. At some point you’ll come to feel pure and liberated from distraction, as if your skin is a thin membrane containing a body of pure white light, which you have identified as your true nature. Meditate on this purity without distraction for as long as you can.

Before long you’ll be able to revisit this peaceful state of mind effortlessly in meditation. The experience of this calm view will influence your day; bringing contentment in places where before it was not possible, bringing wisdom where confusion might have reigned, bringing action where hesitation once stalled you. You will find that in actuality you have discovered a great tool to bring purpose to your life.

Meditation is like a medicine, therapeutically removing the obstacles to joy. It is re-energizing, like a brief vacation, giving you the ability to relax even when there are external stresses. You may find your meditative experience meaningful in a way you would call spiritual, revealing aspects of your true potential that you will then want to realize. And some will find meditation even a religious experience, empowering their prayers and sacred beliefs. No matter how you individually interpret your meditation, it will help you find purpose, meaning, and ultimately joy.

For more info call the Tahoe Yoga & Wellness Center/Reno at 775-746-8681.