Tag: meditation Page 1 of 3

The Yoga of Intimacy & Delight

It’s my absolute pleasure to share with you a selection of the beautiful Yukti verses (yoga meditation practices) from the ‘Radiance Sutras’, a book by Lorin Roche, over the coming months. The poetic renderings of the Vijnana Bhairava Tantra explore 112 gateways to the yoga of wonder and delight.  Through my own studies and practises, I’ve come to feel and understand through first-hand experience the nondual nature of life or existence; there is no separation. We are all intimately connected, and this connection can be experienced as we learn to feel and meet life from our heart, connect being to being, essence to essence. This beautiful book invites us to connect to the divine within and around us through everyday experience. My invitation is to listen to each verse and notice how it lands in the body; feel into your truth and notice how you meet yourself, others, and the world around you. 

Verse one

The one who is intimate to all beings replies, 

Beloved, your questions require the answers that come through direct living experience. 

The way of experience begins with a breath, such as the breath you are breathing now. 

Awakening into luminous reality may dawn in the momentary throb between any two breaths.  

Exhaling, breath is released and flows out. 

There is a pulse as it turns to flow in. 

In that turn, you are empty. 

Enter that emptiness as the source of all life. 

Inhaling, breath flows in, filling, nourishing. Just as it turns to flow out, there is a flash of pure joy – 

Life is renewed.

___________________________

 

You can also listen here.

Take care and go gently,

Gx

Touched by Acceptance, everything changes

What would it feel like to welcome ALL of you into your practice? Not just the parts of your body that work well, not just the positive thoughts and emotions. To truly allow everything to BE as it is! The busy mind, sore lower back, general stiffness and tiredness. What would happen if you met these parts of yourself with acceptance not resistance? Is it possible to notice a feeling of discomfort, a thought of “I wish I was stronger, more flexible”, with openness and curiosity? Perhaps when we let go of struggling with what is, we make space for a different outcome, a new way of being with ourselves.

When we fight or resist our experience, we bring more heat/energy to the circumstance.

As psychologist Kristin Neff puts it, “Suffering equals pain times resistance.”

The amount we suffer in life is the product of the pain itself, multiplied by the amount we resist it.

Suffering = Pain * Resistance.

Letting go of resistance doesn’t mean resigning to it. It’s about accepting that not everything is in your control. In fact, very little is.

So…the next time you find yourself on your mat—notice areas of resistance, whether physical discomfort, mental agitation or life not going as you hoped—explore the practice of acceptance.

  1. Notice when something painful or uncomfortable arises.
  2. Observe thoughts of resistance as they arise (e.g. “This shouldn’t be happening!” / “Why me?!”) and let them pass by.
  3. Come back to your centre by accepting the circumstance as it is. Be fully open to what is here, now.
  4. Bring attention to the physical sensations of the experience. Notice that they’re temporary and will pass.
  5. Continue the practice as life continues to change. Whenever you find yourself holding onto some resistant thought, let it go.

Reference: https://mindfulambition.net/suffering-pain-resistance/ by Kristin Neff

Finding Stillness

This meditation was inspired by a beautiful visualisation I experienced at a workshop a few years ago with friend and colleague Ingrid Jolley.

Here we acknowledge the ever changing circumstances around us, while connecting to a place within that is always at ease, peaceful and stable.

Give yourself the gift of time and attention.

Reflection and Intention

At this time of the year, we are encouraged to consider New Year’s resolutions. While I think this is helpful, without reflecting on the year passed, we may find it difficult to feel into what most calls us forward.

Ideally find the space and time for reflection, to journal and feel into what’s true for you; what is going to move you towards your passion or heart felt longing and what takes you away from it.

You may find it beneficial to go for a walk, spend time in nature, practice yoga or meditate. Find something that helps  create a container of quietness for reflection and intention setting.

heart

Heart Felt Desire

Intentions come from the heart – they arise from the values that are most important to you. An intention is connected to your life’s purpose, and is a specific way of expressing it at a given time in your life.

Allow yourself lots of time to reflect and write on the following questions:

1) What am I celebrating? What am I grateful for? What has been wonderful and magical about this past year?

2) What is one aspect about myself that I have especially loved this year? What am I proud of?

3) What would I have done differently this year?

4) What do I want to let go of?

5) What do I want to call in for the new year?

With love,

G x

This post has been inspired by https://maiaduerr.com/how-to-do-a-reflection-and-intention-process-for-the-end-of-the-year/

Why go on Retreat?

Retreat comes from the Latin verb “to pull back.”

So a retreat is a place where you pull back from the world.

Here are 10 reasons why retreats are important. They help you…

1. Pull Back

You withdraw from your regular life, pulling in all the energy that’s otherwise fanned out and thinned out in multiple directions.

You gather your forces to focus them on something you love.

From this place, you get a new perspective, you regroup and re-energize. You find inspiration.

Then you put inspiration into action. You bring that thing you love to fruition.

2. Become Spacious

You step out of your structured scheduled day-to-day and step into space and time.

Time on retreat is different, fluid. There’s no need to rush!

You find a space where you can give yourself time to connect with flow, genius and inspiration.

3. Get Inspired

Inspiration, translates as “to breathe into.”

So, you breathe life into your life.

Inspiration is a frame of mind that can come from a change of landscape and outlook.

We’re all creative. Creativity and inspiration happen when you take the time away from your day job to remember your day dream.

4. Listen

When you’re on a yoga retreat, you get to listen.

Why? Because there’s no kids, TV, co-workers. Time away from mobile devices is encouraged.

What do you hear? The sound of birds, the wind and life around you and maybe, just maybe, an inner calling and the quiet inside your heart.

5. Detox

Everyone needs to unplug, unload, clean out and empty their mental desktop.

You will leave a retreat lightened, clearer, recharged, refreshed, and more present.

This new perspective can guide you to make changes in your life that you know you need to make.

6. Lose the Fear

Retreat is a safe space, literally and figuratively.

An opportunity to really let go.

7. Remember Who You Are

Society wants you to be the mother, father, sister, wife, husband, friend, lover.

On retreat you can drop all the roles.

You can just be the exquisite and unique expression of life that you are!

8. Find Your People

It feels wonderful to be with people who get you. Sometimes your friends and family don’t really understand your love of yoga.

On retreat you have an opportunity to dive deep into your practice and to share this experience with like-minded people.

9. Help Others

When you take some space/time, those around you (your partner, children, co-workers) gets space/time too.

This brings appreciation.

They realise what it’s like when you’re not around, to work, clean, cook and love them.

Without you taking up your usual spot, people shift positions to fill that space.

Life takes on a new shape.

Life may be different when you return and you are free to take up a new space in it. This is growth.

People may see a new you, and they see that they’re new, too.

People are motivated to make more positive change.

10. Establish a Routine/Practice

Establishing a new routine, practice or mindset is easier to get started on retreat. These changes may then naturally flow into your life

Retreats are important because people leave retreats rested, happier and clearer.

Who doesn’t want some of that?

Inspired by this blog post…https://www.theodysseyonline.com/11-reasons-need-retreat

Out of Hibernation

Wow! I cannot believe it’s been almost 3 months since my last post. It wasn’t intentional but it seems I have been in hibernation.  I did recently celebrate my 50th birthday (no grey hairs yet) and have just returned from a beautiful relaxing retreat in Fiji, so I have also been a little preoccupied.


I was fortunate to attend a 7 day silent retreat with my spiritual teacher, Richard Miller on 20 April and it has profoundly changed my life. As part of moving deep within and letting go of the busyness, I found that my priorities changed. I live more in the moment, allowing myself to be guided by what brings me happiness and peace. Even the mundane tasks can be pleasant and satisfying if done with awareness and purpose. I take more time in the “in between” moments; after a job is done, when I arrive somewhere in my car – time to pause, breathe and simply be in the moment. I have found that when I make space for myself, I create more space in my day. How cool is that?

Meditation has been part of my mornings now for just over 12 months and it really has made a difference to how I see, experience and meet each moment. I am more content than I have ever been and feel deeply connected to all of life.

With the days getting a little warmer and the wattle and blossoms beckoning, I feel a gentle pull to look outward again, to become more active, start planning and looking forward.

I would love to share with you a beautiful sequence called the Goddess Vinyasa. It’s beautifully warming, opening the upper body while strengthening the lower body. The combination of stability, movement and breath is wonderfully uplifting. You will feel great afterwards! Thanks to my friend Gina for the inspiration and recording below. As we approach Spring and the warmer weather, this would be lovely outdoors.

Goddess Vinyasa

With love,

G

Mountain to the sky

This guided relaxation was inspired by a recent retreat at Mt. Buller, a truly beautiful place in spring.

We explore –

the mountain, a symbol of the earth and stability,eagle, water, sun

the water that runs at the base of the mountain,

the fire of the sun that warms the earth and sparkles on the water’s surface

the bird that glides on the warm air currents and

the space of the infinite blue sky.

Changing how we think, feel and experience

serenityIn class this week I am exploring the Apan (energy) mudra. This is a wonderful practice to help remove waste products and toxins from the body and to stimulate the energy of the liver and gallbladder. When our liver is functioning well, this in turn has a balancing effect on the mind.

When we work with the fingers and hands in yoga (hasta mudras or hand gestures), we are influencing the flow of prana (energy) in our body and minds; changing how we think, feel and experience on all levels.

With practice, qualities such as patience, serenity, confidence, inner balance and harmony may be experienced. As Apan mudra has a balancing effect on the mind, our ability to visualise, face new challenges and look to the future is enhanced.

THE PRACTICE

apan mudra

Find a comfortable lying or seated position.

With each hand, place the tips of the thumbs, middle and ring fingers together, extending the other fingers gently.

Close your eyes and feel where the fingers touch, while visualising the gesture in your mind’s eye.

Rest your awareness here softly, feeling and observing  – no expectations, or judgement, simply being with your experience as it is, from moment to moment.

You may like to simply sit with Apan mudra for anywhere from 5 – 45 minutes or include the following visualisation.

In your imagination, sit in a beautiful garden. Enjoy the colours and shapes of the plants around you – a garden that is blossoming and full of life. You appreciate the wonder of nature – how a seed germinates, how a plant grows and blooms. In an empty garden bed, plant something that you want to bear fruit, to come into being now or sometime in the near future; a conversation, a relationship, a project etc. Imagine how it sprouts, continues to develop, blossoms and bears rich fruit. See too, who will benefit from these fruits. Finish your visualisation with a sense of gratitude.

You may also like to affirm several times –

I plant my seeds, care for them and receive a rich harvest – that I thankfully accept. 

Rest quietly for a few moments and when ready open your eyes, welcome the light and world back in.

Ref: Gertrud Hirschi, Mudras: Yoga in your hands (Red Wheel/Weiser, LLC York Beach ME, 2000), p73

Eternal Circle of Life meditation

The SATNAM mantra is one of my favourites and is widely used in Kundalini yoga.

This mantra is called the Primal Sound Mantra, because it consists of the five primal sounds: S,T,N,M, and ah. The literal meaning is as follows: Sa means birth (or infinity); Ta means life; Na means death; and Ma means rebirth. Thus, the mantra describes the eternal circle of life: birth, life, death, rebirth.  

SA is the beginning, infinity, the totality of everything that ever was, is or will be.

TA is life, existence and creativity that manifests from infinity.

NA is death, change and the transformation of consciousness.

MA is rebirth, regeneration and resurrection which allows us to consciously experience the joy of the infinite.

In addition..

Sa: evokes a sense of emotion and expansiveness
Ta: creates a feeling of transformation and strength
Na: stimulates a sense of universal love
Ma: evokes the quality of communicativeness

satnam

 

In this meditation, which could be practised either lying in savasana or seated comfortably, I have brought together mantra (sound), mudra (gestures) and a connection to the corresponding chakra.

Enjoy!

Opening to Clarity and Truth

vishuddhi chakra

The throat centre, vishuddhi chakra is the seat of verbal communication. When open and balanced, we give voice to our thoughts and feelings, our deepest hearts desire. We can speak with clarity and truth, expressing our wants and needs to others.

The colour associated with the throat centre is blue; a colour that brings peace and tranquility above everything else, promoting both physical and mental relaxation. It reduces stress, creating a sense of calmness, relaxation and order – we certainly feel a sense of calm if we lie on our backs and look into a bright blue cloudless sky. It helps regulate the metabolism.

Blue in Nature

  • ocean, water
  • fruit such as blueberries and blue plums
  • blue cheese
  • birds like bluejays, bluebirds, Blue Heron, robin’s egg
  • jewels like lapis lazuli, blue sapphire, blue topaz
  • flowers like forget-me-nots, cornflowers

Blue should be used with caution for those feeling sad, lonely or depressed, as it may increase these symptoms.

Here is a recording of a guided relaxation I used in class recently, connecting the colour blue and vishuddhi chakra.

Blessings

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