Meditation 10.12.11

"If you don't like something, change it. If you can't change it, change your attitude. "
- Maya Angelou

Namaste.
Tara

Meditation 10.5.11

"But what is happiness except the simple harmony between a man and the life he leads?" 

~Albert Camus

Meditation 9.28.11

"If the day and night be such that you greet them with joy, and life emits a fragrance like flowers and sweet-scented herbs, is more elastic, more immortal - that is your success.  All nature is your congratulation, and you have cause momentarily to bless yourself." 

~Henry David Thoreau, Walden

Meditation 9.21.11

"You gain strength, courage, and confidence by every experience in which you really stop to look fear in the face. You are able to say to yourself, 'I lived through this horror. I can take the next thing that comes along.' "
- Eleanor Roosevelt

 

Meditation 8.24.11

"That nothing is static or fixed, that all is fleeting and impermanent, is the first mark of existence. It is the ordinary state of affairs. Everything is in process. Everything—every tree, every blade of grass, all the animals, insects, human beings, buildings, the animate and the inanimate—is always changing, moment to moment."

- Pema Chodron from The Places That Scare You: A Guide to Fearlessness in Difficult Times

Impermanence has been on my mind a lot lately. I see it in the face of my son and how much that little face has changed in only a matter of weeks. We are all changing, evolving with every moment, but never is it as visible as with a child. He will only be a baby, my baby for such a short period of time. Sometimes the beauty of this time gets clouded by his cries or my lack of sleep, but I am trying to appreciate every moment as it comes. They are truly beautiful and are so quickly moving past.

Namaste. 

Tara

Hello There, Old Friend!

I know lately Joyful Yoga has been a little skimpy on the yoga lately, but that would be because my life has been lacking in that department as of late. At the end of my pregnancy I tried to maintain a semi-regular yoga routine, which mostly consisted of a few restorative postures and some breathing meditations a couple of times a week (if I was lucky). Honestly most of the time I wasn't in the mood and neither was my body. I always felt better after my abbreviated sessions, especially in my third trimester, and I know that is because I didn't push it. I listened to my body and was greatly rewarded.

Now that Ezra has joined us and I have begun to get more comfortable with this mommy business I am looking forward to getting back into a regular practice. I miss my peaceful mornings, stretching and moving with the breaking day, allowing the quiet in and simply breathing through each moment as it comes. Ah- I miss yoga!

Although I am not sure if I will have a consistent practice back for awhile (newborns mockingly laugh at any kind of schedule), I am so ready to reintroduce my mind and my body to the practice. As I heal from my c-section I know that gentle movements and calming pranayama will aid in my recovery process. And what better for a new mama (still processing the birth and everything that followed) than some guided meditation?

My husband has pretty much become my all time hero throughout this last month (well year really) and as a part of that title watches Ezra every morning so I can take as much time as I need to catch up on my sleep, shower, eat, or just relax on the couch with a good book. With my mornings open and as the little one begins to sleep more hopefully I will be able to use some of that precious time for yoga and meditation.

Maybe I will begin tomorrow - nothing to strenuous, just some simple postures and breathing. How exciting to return to something that has always brought me so much joy!

Namaste!
Tara

Meditation 6.3.11

Basic Breath Awareness

1. Find a quite, comfortable place to sit. Remove all external distractions. You will want to sit up straight to open up your chest with your hands relaxed on your lap or thighs. Allow yourself a few moments to settle in and calm. Bring your attention to your stillness. Acknowledge the sensations and thoughts you are feeling.

2. Once you feel settled slowly become aware of your breath. Bring your attention to the tip of your nose or your diaphragm as you breathe in and out. Try not to control or alter your breathing in any way. Notice the feeling of your breath moving through you.

3. If you find that your mind is wandering or has moved away from your breathing, without judgment calm your thoughts and come back to the breath. Simply let your thoughts dissolve. Keep coming back to the breath. 

Basic breath awareness is the basis for all structured meditation. Setting aside short periods of time each day to become aware of our breathing and calm our minds can be incredibly beneficial. This can be as simple as counting out 10 slow, deep, even breaths. Relax and enjoy!

Namaste!
Tara

Daily Meditation 5.17.11

Tonglen Meditation

1. Very briefly allow a slight pause before you begin your practice. Give yourself a moment to calm and become comfortable. 


2. Now begin the process of sending and taking. Each time you breathe in, breathe in heavy and dark energy and each time you breathe out, breath out light and refreshing energy. This is the opposite of grasping and rejecting. A rhythm will begin to form within your breath. 


3. Now notice what arises in your thoughts. It is typically something that has been on your mind lately. Work with those feelings in your breathing. It doesn't need to be anything monumental, just something that resonates with you. For instance at the end of a long day you can breathe in the feeling of being tired and overwhelmed and breath out the feeling of being energetic. 


4. After working through your own feelings, expand your practice beyond yourself. For instance if you are worried about your health expand that concern to include all people who have had similar worries. Breathe in all those worries and breathe out your wish that they be freed of such concern. Through this process you link your journey to all others. 

Tonglen literally means "sending and taking" in Tibetan. In tonglen meditation we practice sending out kindness and warmth to others and taking away their fear or pain. Through this process we bond with all beings. Freeing ourselves from self-absorption and inward thinking can lead to greater acceptance and love for others and in turn ourselves.

"Tonglen is very basic. It has nothing to do with being a goody-goody or pretending to be nice when we really feel otherwise. Rather, it is based on acceptance. No matter what we're feeling- inspired or uninspired, nauseated or well, loving or resentful, beautiful or ugly, frightened or confident- in tonglen practice, we simply breathe in what we do not want and breathe out what we do. 
... Tonglen can be very useful. It teaches us to work straightforwardly with difficulties and extend ourselves more wholeheartedly to others. It shows us more clearly how the extremes of loathing and attachment can rule us... As we breathe in we invite all those messy feelings. As we breathe out, we let go of clinging to be right and good and perfect. The change is refreshing." 
- Susan Piver

Namaste!
Tara

Daily Meditation 5.9.11

Metta Meditation

There are several ways to practice metta. One way involves reciting a series of phrases to yourself or aloud. Begin by sitting quietly and directing these phrases to yourself several times.

Traditionally the phrases are: 

May I be free from danger. 
May I be happy. 
May I be healthy. 
May I live with ease. 

Move on to direct these phrases to someone we love, perhaps a spouse, child, or friend. 

May you be free from danger. 
May you be happy. 
May you be healthy. 
May you live with ease. 


Traditionally you would follow this by directing the phrases to a neutral person in your life, possibly a co-worker or distant relative. 


Then we move on to a difficult person and direct the phrases to him or her. Allow the words to become truth and this will become easier with time.

Metta is generally translated as lovingkindness. In this practice we cultivate compassion and connection with others and with all of life. Metta is love without attachment, without a desire to possess.

In practicing Metta meditation, we are creating a skillful habit of mind, one which allows us to connect with all that is around and within us. We begin by extending compassion to ourselves and our loved ones and gradually expand our practice to include all beings, eventually those that we fear or dislike. 

This type of compassionate meditation helps us to be less reactive, less stressed out and easy to judgment or anger. We are moving away from the mental habits of hatred, disappointment and despair. As we open our hearts to include that with which we are afraid, our fear naturally decreases or all together disappears.

Namaste! 
Tara

Daily Meditation 4.3.11

‎ 
"I mourn the loss of thousands of precious lives, but I will not rejoice in the death of one, not even an enemy. Returning hate for hate multiplies hate, adding deeper darkness to a night already devoid of stars. Darkness cannot drive out darkness: only light can do that. Hate cannot drive out hate: only love can do that."
- Martin Luther King Jr. 

So its not an accurate quote, but its sentiment is beautiful.

Namaste. 
Tara

Daily Meditation 4.23.11

"May all beings have happiness and the causes of happiness. 

May all beings be free from suffering and the causes of suffering.

May all beings never be parted from freedoms true joy.

May all beings dwell in equanimity, free from attachment and aversion."


-Jewel Heart Sangha translation of The Four Immeasurables


I love the straightforwardness of this meditation, especially this particular translation. I find this meditation to be the most effective for me as I am getting ready in the morning, setting intentions for the day. Recite to yourself or aloud several times throughout the day today.

Namaste!
Tara

Some Hippy-Dippy Who-Ha

Talkin' about good ol' meditation. 

Typically the people I speak with about meditation fall into one of two categories, overwhelmed or disinterested.

I understand that approaching meditation can be intimidating. I speak with so many people that share their interest in the practice, but don't know where or how to begin. You look up meditation online and a slew of links to dense Buddhist texts and aesthetically challenged sites pop up. You have heard about the benefits, but can't find an outlet/book/teacher that feels right for you. 

On the other end of the spectrum exists disinterest or somewhat disgust with the practice. I've heard it described as something boring and dull. Who wants to stare at a candle when I could be out doing something else? Isn't meditation just useless byproduct of psychedelic culture? I'm an intelligent, educated person and I feel like I know myself pretty well, what do I need with chanting and sitting on a little pillow? 

I get it. Trust me. Before I began a regular yoga practice and study I saw the concepts of meditation and mindfulness as somewhat new-agey, hippy-dippy stuff myself. I didn't really get it and I didn't particularly have any desire to. Then I read Jon Kabat-Zinn's Wherever You Go, There You Are: Mindfulness Meditation in Everyday Life and my perspective completely shifted. I was able to separate meditation from the culture surrounding it and see it for the practical and amazing practice that it is, no full lotus on a mountain top required. I learned that we can experience our lives more fully if we calm down, get some perspective on our place in the world, and appreciate everything as it is. It's common sense really, but it is something so easy to disregard.

There are many, many forms and styles of meditation, but at it's purest form it exists as a means to tap into ourselves and enrich our lives. You don't need anything special to begin the practice, only yourself. Kabat-Zinn promotes the idea of mindfulness or non-doing. Daily mindfulness, whether its focusing on your breathing while you do the dishes or appreciating the stillness of a moment without forcing action is meditation.

"Non-doing has nothing to do with being indolent or passive. Quite the contrary. It takes great courage and energy to cultivate non-doing, both in stillness and in activity. Nor is it easy to make a special time for non-doing and to keep at it in the face of everything in our lives which needs to be done."

I'd like to offer a place to begin for those who are interested or introduce a resource for those already practicing meditation. Mindfulness as a practice has brought so much into my life and I believe the way Jon Kabat-Zinn describes it in his books makes it incredibly grounded and applicable. If you are looking for a place to start, start here. It's relatable, it's interesting, and the benefits are truly amazing.

 

"The habit of ignoring our present moments in favor of others yet to come leads directly to a pervasive lack of awareness of the web of life in which we are embedded. This includes a lack of awareness and understanding of our own mind and how it influences our perceptions and our actions. It severely limits our perspective on what it means to be a person and how we are connected to each other and the world around us. Religion has traditionally been the domain of such fundamental inquiries within a spiritual framework, but mindfulness has little to do with religion, except in the most fundamental meaning of the word, as an attempt to appreciate the deep mystery of being alive and to acknowledge being vitally connected to all that exists."
- Jon Kabat-Zinn

Daily Meditation 4.12.10

 
"Isolation is difficult for any human, whether male or female, but for women it is what psychologists call 'ego dystonic,' or out of tune with our accustomed way of being. For that reason it has the potential to be a serious stress despite the business of our lives. We need to be mindful of the continuous need to support and be supported by one another." 

- Joan Borysenko in A Woman's Book of Life 

Daily Meditation 3.30.11

“Life can be found only in the present moment. The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.”
-Thich Nhat Hanh