Monday, January 29, 2007

The 7 Chakras

According to yoga theory, our physical body is accompanied and surrounded by an electromagnetic field called the energetic body. Within this energetic body, there are seven energy centers, called chakras (or cakras).

The chakras start on the floor of the pelvis at the perineum with the mula, or the root chakra, and run all the way up to the top of the head to the sahasrara, or the crown chakra. They are generally described as spinning wheels of light that store, regulate, and provide prana, which is the life force, or energy for our body, mind, and soul.

The word chakra means "wheel" or "disk," and each of the seven chakras roughly corresponds to one of the major nerve (ganglia) plexuses (centers) of the body that branch forward from the spinal column. The chakras emanate from the nadis, or the channels that conduct prana through the physical and electromagnetic bodies. They cannot be physically located or seen, but each has a specific location in the body.

As far as what the researchers know, the chakra system was originated in India, over four thousand years ago. It is referred to in the Rig Veda, which is the oldest portion of the sacred canon of the Vedas, and dates back to 1550 B.C. It is once again mentioned around 900 B.C. in the earliest Upanishads, which is the genre of Hindu spiritual literature that transcribes knowledge transmitted by word of mouth from the teacher to the student. There is also reference to the chakras in the Yoga Sutras.

It is generally thought that as we evolve spiritually, our prana moves up through the chakras. The chakras are often divided up into the lower three and the upper three, with the 4th chakra being kind of a transitional point between them. It does not mean that lower chakras are bad and the upper chakras are good. It simply means that the lower chakras vibrate at a much slower frequency. They store information such as thoughts, instincts, memories, impressions, and so on that is needed for basic tangible things like survival and reproduction.

As we evolve spiritually, more prana gets directed to the upper centers. These upper chakras spin faster and store lighter information. They vibrate faster and have more to do with our spiritual aspirations and with ethereal concepts like the Divine Consciousness. The whole practice of yoga is directed at consciously moving this prana into higher and higher chakras. This upward movement of the prana corresponds to increasing mindfulness, awareness, and power of concentration.

Friday, January 19, 2007

Meditation Techniques

Meditationis a state where your body and mind are deeply relaxed and focused. Practitioners of this art report increased awareness, focus, and concentration, as well as a more positive outlook in life.

Meditation is most commonly associated with monks, mystics and other spiritual disciplines. However, you don’t have to be a monk or mystic to enjoy its benefits. And you don’t even have to be in a special place to practice it. You could even try it in your own living room!

Although there are many different approaches to meditation, the fundamental principles remain the same. The most important among these principles is that of removing obstructive, negative, and wandering thoughts and fantasies, and calming the mind with a deep sense of focus. This clears the mind of debris and prepares it for a higher quality of activity.

The negative thoughts you have – those of noisy neighbors, bossy officemates, that parking ticket you got, and unwanted spam– are said to contribute to the ‘polluting’ of the mind, and shutting them out is allows for the ‘cleansing’ of the mind so that it may focus on deeper, more meaningful thoughts.

Some practitioners even shut out all sensory input – no sights, no sounds, and nothing to touch – and try to detach themselves from the commotion around them. You may now focus on a deep, profound thought if this is your goal. It may seem deafening at first, since we are all too accustomed to constantly hearing and seeing things, but as you continue this exercise you will find yourself becoming more aware of everything around you.

If you find the meditating positions you see on television threatening – those with impossibly arched backs, and painful-looking contortions – you need not worry. The principle here is to be in a comfortable position conducive to concentration. This may be while sitting cross-legged, standing, lying down, and even walking.

If the position allows you to relax and focus, then that would be a good starting point. While sitting or standing, the back should be straight, but not tense or tight. In other positions, the only no-no is slouching and falling asleep.

Loose, comfortable clothes help a lot in the process since tight fitting clothes have a tendency to choke you up and make you feel tense.

The place you perform meditation should have a soothing atmosphere. It may be in your living room, or bedroom, or any place that you feel comfortable in. You might want an exercise mat if you plan to take on the more challenging positions (if you feel more focused doing so, and if the contortionist in you is screaming for release). You may want to have the place arranged so that it is soothing to your senses.

Silence helps most people relax and meditate, so you may want a quiet, isolated area far from the ringing of the phone or the humming of the washing machine. Pleasing scents also help in that regard, so stocking up on aromatic candles isn’t such a bad idea either.

The monks you see on television making those monotonous sounds are actually performing their mantra. This, in simple terms, is a short creed, a simple sound which, for these practitioners, holds a mystic value. You do not need to perform such; however, it would pay to note that focusing on repeated actions such as breathing, and humming help the practitioner enter a higher state of consciousness.

The principle here is focus. You could also try focusing on a certain object or thought, or even, while keeping your eyes open, focus on a single sight.

One sample routine would be to – while in a meditative state – silently name every part of you body and focusing your consciousness on that part. While doing this you should be aware of any tension on any part of your body. Mentally visualize releasing this tension. It works wonders.
In all, meditation is a relatively risk-free practice and its benefits are well worth the effort (or non-effort – remember we’re relaxing).

Studies have shown that meditation does bring about beneficial physiologic effects to the body. And there has been a growing consensus in the medical community to further study the effects of such. So in the near future, who knows, that mystical, esoteric thing we call meditation might become a science itself!

Sunday, January 14, 2007

Meditation and Mind Chatter

When you meditate, you may begin to encounter material that seems to come between you and the experience of being, just as you may encounter layers of sediment, algae, fish, and debris on your way to the bottom of a lake. These layers don't pose a problem unless the inner water is turbulent, in which case they can make it difficult to see clearly. (By turbulence, I mean a busy, agitated mind or a troubled, frightened, defended heart.) This turbulence is called mind chatter and when you turn your attention inward, the first thing you're likely to encounter is the ceaseless chattering of your mind.

The Buddhists like to compare the mind to a noisy monkey that swings uncontrollably from thought-branch to thought-branch without ever settling down. Most of the time, you may be so caught up in this chatter that you're not even aware it's happening. It may take the form of reliving the past or rehearsing for the future or trying to solve some problem in the present.

Saturday, January 06, 2007

Yoga Sun Salutation

In many types of Yoga, including Ashtanga Yoga the practise begins with a sequence of moves known as a Sun Salutation. This warms the body up through the stretching and continuous movement from one posture to the next.

Here are the 12 steps:

1. Stand with your feet slightly apart, palms together in prayer postition, thumbs against your chest.

2. Inhale deeply while slowly raising your hands over your head, and bend back as far as possible, while tightening your buttocks. Hold for three seconds.

3. Slowly exhale and bend forward, keeping your knees straight, until your fingers touch the floor outside your feet. (If you can't touch the floor, touch your knees, shins or feet instead.) Bring your head in toward your knees.

4. Slowly inhale, bend your knees, and if your fingertips aren't outside your feet on the floor, place them there. Slide your right foot back as far as you can go, with the right knee an inch or so off the floor, (a lunge position). Now look up as high as possible, arching your back.

5. Before exhaling again, slide your left foot back until it is beside the right one, and with your weight supported on your palms and toes, straighten both legs so that your body forms a flat plane (press up position). Make sure your stomach is pulled in.

6. Slowly exhale, bend both knees to the floor, bend with your hips in the air, lower your chest and forehead to the floor.

7. Now inhale slowly and look up, bending your head back, then raising it, followed by your upper chest, then lower chest. Your lower body - from the navel down - should be on the floor, and your elbows should be slightly bent. Hold for three to five seconds (upward dog).

8. Exhale slowly and raise your hips until your feet and palms are flat on the floor and your arms and legs are straight in an inverted V position (downward dog).

9. Inhale slowly and bring your right foot forward as in position 4. The foot should be flat on the floor between your fingertips. The left leg should be almost straight behind you, with its knee slightly off the floor. Raise your head, look up, and arch your back.

10. Slowly exhale and bring your left foot forward next to your right one. Straighten your legs and stand, trying to keep your fingertips on the floor, and try to touch your head to your knees as in position 3.

11. Slowly inhale, raise your arms up and stretch back as in position 2. Don't forget to tighten your buttocks. Hold for three seconds.

12. Slowly exhale, lowering your arms to your sides. Relax. Repeat the series.

You can also do this sequence once or twice in the morning to help relieve stiffness and invigorate the body. Multiple repetitions at night will help you to relax. Insomniacs often find that six to 12 sun salutations help them fall asleep.