5-Minute Mindfulness (20 page)

OWN YOUR POWER! EXERCISE

Think of a time when you used your power unwisely—at work, at home, in the world at large. Meditate on the nature of aparigraha. How would you handle things differently today?

NIYAMAS: PERSONAL OBSERVANCES

The second limb of yoga is the
niyamas
. They are personal observances toward ourselves. Niyamas are the trunk of the tree of yoga. They control the senses of perception: the eyes, ears, nose, mouth and tongue, and skin.

SAUCHA

The first niyama is
saucha
, or “cleanliness.” Saucha implies both inner and outer cleanliness of our internal and external environments. Inner cleanliness is of utmost importance for preserving the healthy functioning of every body system. The physical postures, breathing techniques, and yogic cleansing practices irrigate and detoxify the physical body.

The mind must also be kept clean. Holding onto old thoughts and ways of perceiving can clutter the mind, making it difficult to think clearly. Spring cleaning of the mind is needed.

TRATAKA: GAZING EXERCISE

Gazing, or
trataka
, encompasses a number of practices that involve focusing on an object, such as a candle, for an extended length of time
.
This practice results in an increased ability to focus one’s attention and purify the mind. The next time you find yourself unable to calm your monkey mind, light a candle and gaze into it. Focus on the flame, breathe deeply, center yourself, and connect to your soul. Breathe in peace; breathe out angst. Repeat.

SAMTOSHA

Samtosha
, the second niyama, means being modest, humble, and content with who we are and with what we have in this life. Samtosha also means to accept what happens in life rather than rigidly pursuing a specific goal or an expectation of how things are supposed to be. Samtosha is all about enjoying the process and the journey through life, taking time to smell the roses. This includes practicing yoga in a process-oriented way, not as a goal-directed activity.

AN EXERCISE IN HUMILITY

Remember the last time life humbled you. What were the circumstances? Why did you feel humbled? What lesson in samtosha can you learn from this?

TAPAS: A BURNINGDESIREF OR WHOLENESS

Tapas
means “to heat or cleanse.” Tapas in the
Yoga Sutras
refers to the practice of physical postures and breathing exercises, which are designed to heat you up and rinse you clean. They help you release blocks and impurities from the mind and the body, in addition to providing many benefits. In the larger sense, tapas also refers to the burning desire toward wholeness, self-knowledge, and self-integration that characterizes the mindful individual.

“WHO AM I?” EXERCISE

How well do you really know yourself? Think of the last thing you did that surprised you. When was the last time you asked yourself, “Why/how did I do that?” In what way was it seemingly “uncharacteristic” of you? Why so? Is it an action you’d want to repeat? If so, why? If not, why not? Meditate on these questions, and in the process, become more mindful of who you are and who you were meant to be.

SVADHYAYA: KNOW THYSELF

Through
svadhyaya
, we examine and rediscover our true selves. The reading of yoga scriptures and texts helps with this self-study. We also observe our thoughts, actions, and reactions when doing yoga, as well as in daily life.

“WHAT COMES UP” EXERCISE

Often when we do yoga, we find ourselves overcome with emotion. We grow bored, restless, resistant, irritated, fatigued, frustrated, or even sad, angry, or ecstatic. Whenever this happens to you, note your feelings—and delve into them. Why do you think you react in a particular way? What posture are you in, what music is playing, what are you thinking about? How do all these things interrelate?

ISHVARA PRANIDHANA: SURRENDERING TO THE INFINITE

Ishvara pranidhana speaks to the surrender and devotion required to fully commit to the path of yoga. This surrender happens again and again as your practice deepens—and your self-actualization grows. Practicing postures and breathing techniques, along with self-study, is not enough to reach enlightenment. You must continue living your daily life, working and living with others in a way that is positive and loving.

Ishvara pranidhana
means “to lay all your actions at the feet of God.” As we grow in awareness, and experience the unpredictability of life, we realize that we are really not in control and we need to surrender our lives and our false sense of control to whatever gives us a sense of wholeness and sacredness, whether that be in the form of God or nature. Offering prayer is a way of acknowledging the role of ishvara pranidhana in our lives. Twelve-step programs, such as Alcoholics Anonymous and Overeaters Anonymous, have integrated this niyama into their program and belief system.

“SURRENDER “EXERCISE

The next time you find yourself resisting what is happening in your life—on the mat or off—surrender to it. If you’re struggling to meet the challenge of a pose, give up and relax into the stretch. If you’re struggling to meet the challenge of a job or a relationship, give up and relax into the stretch your job or your relationship is asking you to make.

ASANA: PHYSICAL POSTURES

The third limb of yoga is
asana
, the physical postures that relax, rejuvenate, strengthen, and energize the body. While doing the postures of yoga, you focus on the breath. The breath is your connection to feeling prana, your life force. And, as you move through the postures, you are helping to loosen tension and create space for prana to more easily flow throughout the body. That is why certain yoga postures are ideal for energy healing: They can help release blocks by creating space for energy to flow in places that may have been blocked. When you unblock energy flow, you create health.

CHAKRAS AND THE ASANAS

Chakra
is Sanskrit for “wheel of light.” The chakras are energy centers, likened to spinning vortexes, that conduct electromagnetic energy
.
Each of the seven major chakras in the body relates to the physical and subtle energy bodies that make up your entire being. You are more than your physical body. You have all of these “bodies”: the physical body, the mental body, the emotional body, the intellectual body, the astral body, the etheric body, and the ketheric body. The astral body, located at the heart center, is the bridge between matter and spirit. It is the integration of these seven bodies that occurs in yoga.

There are seven main chakras, or energy centers, in the subtle body, located along the spine, and 122 smaller chakras throughout the body. The seven chakras correspond to the major glands in the physical body, to major nerve plexuses, and to specific colors, depending on the frequency that each chakra spins.

Each chakra in the subtle body is recognized as a concentrated point of life force, relating to physical, emotional, mental, and spiritual energies. The smaller chakras are located where bones, joints, and secondary nerve plexuses meet. They are a network through which the body, mind, and spirit interact. The seven chakras are:

•
Muladhara:
The root chakra, found between the pubic bone and the base of the spine and associated with the gonads, is the seat of the physical body and is emotionally connected to basic issues of survival, such as food, shelter, and security. It spins at the frequency of the color red.

•
Swadhistana:
Located near the lumbosacral plexus, behind and below the navel, the second chakra corresponds to the reproductive glands (the ovaries and prostate) and is the center of the emotional body, where your feelings about yourself, sexuality, and others are felt. The color of this chakra is orange.

•
Manipura:
The third chakra, found at the solar plexus in the “V” formed by the ribs, below the chest and above the navel, is related to the adrenal glands and the spleen and is the seat of the mental body, where thinking and gut feelings occur. Yellow is the color frequency of this chakra.

•
Anahata:
The fourth chakra, located at the brachial plexus midway between the two breasts, is called the heart chakra (associated with the thymus gland, sometimes called the
high heart
) and is the home of the astral body, considered to be the bridge between the physical and spiritual planes. It deals with issues of unconditional love, health, healing, acceptance, and forgiveness. The color of this chakra is green.

•
Vishudda:
The next chakra, related to the parathyroid and thyroid glands, is found at the base of the throat and is the etheric body, concerned with speaking one’s personal truth, clear communication, and creative expression. The color frequency of vishudda is blue.

•
Ajna:
The sixth chakra, commonly called the
third eye
, is located between the eyebrows and connected to the pineal gland. It is the celestial body and is related to clarity of thought and sight, as the opening of this chakra allows for broader vision and perspective, such as a flying eagle’s panoramic view of the world. Purple is the color of this chakra. It is interesting to note that the pope and members of royalty commonly wear this color.

•
Sahasrara:
The last chakra is the crown chakra, found just above the crown of the head. It is the ketheric body and is associated with the pituitary gland. Issues of unity, consciousness, and interconnectedness with all things comprise the seventh chakra, which is the place of samadhi, or enlightenment. Its color frequency is white.

The ancient chakra system is another way of understanding and connecting to the intelligence of the body, mind, and spirit. In each yoga pose, a variety of chakras are stimulated, leading to a balanced flow of energy throughout all systems and feelings of well-being.

Practicing the yamas and niyamas will nurture the chakras. When you practice aparigraha, you are strengthening your belief that you have enough, that you are provided with what you need. You are safe and secure, and these are the issues of the root chakra. Saucha also supports your root chakra. Purity of your bodily systems, including skin and muscles, supports the Muladhara energy.

Bramacharya and santosha support the sacral chakra, whose issues are around energy and emotions. Tapas supports your solar plexus chakra. Satya supports the throat chakra. Speaking your truth and being in integrity strengthen this energy center.

Ahimsa supports the heart: Nonviolence to yourself and others cultivates the kind of love that emanates from here. Svadyaya brings energy to the third eye. At the third eye, you are connecting to your wisdom, combining what you learn through study and what you know with intuition. Ishvara pranidhana is the energy of the crown chakra, your connection in the universal intelligence that creates life and vitality.

COLOR VISUALIZATION FOR THE CHAKRAS

You can do visualizations anywhere, anytime when you can be still and focus your energy on the visualization.

Note: Don’t do visualizations while you’re driving because your focus should be on driving. Be focused. The power of the visualization is diluted if you are multitasking, watching TV, cooking dinner, etc.

For visualization, close your eyes and take a few deep, nourishing breaths. You can lie down, stand, or sit upright. Then, put your awareness on each chakra one at a time. While your awareness is at each level, breathe in and out a few times until you can envision the color of that chakra in that part of your body. Use the rainbow as your color guide.

• At the root chakra, envision red.

• At the sacral chakra, envision orange.

• At the solar plexus chakra, envision yellow.

• At the heart chakra, envision green.

• At the throat chakra, envision blue.

• At the third-eye chakra, envision indigo.

• At the crown chakra, envision white, violet, or gold.

Start at the root chakra. Take slow, deep breaths in and out, and with your imagination, connect to the perineum, where the energy center is located. After a few natural breaths, as you breathe this time, imagine inhaling red light into the root chakra. Hold in your breath for a few seconds, imagining the colored light sustained there. Exhale and let go. Do this three times, then move up to the sacral chakra and repeat the exercise, visualizing the color orange.

Continue up the chakras to the third eye, following the same pattern. When you finish with the third-eye visualization, let your breath naturally flow in and out. Imagine your crown chakra glowing white light that envelops your entire body and expands upward, connecting you to the wide expanse. After doing this for a few moments, release the visualization. Cross your arms in front of you, hugging yourself across your chest or waist. Feel the parts of you that are connected to the earth, grounding into the earth. Bring your awareness back into your body. And, when you feel complete, open your eyes.