Yoga at Home with Laura, Self-taught Yogi!

Yoga at Home for Beginners: Easy Way to Slip in an Early Morning Meditation!

The beginning yogi who wants to add a meditation practice to his or her regime may complain about their lack of time to schedule in yet one other activity.  And, this was one of my challenges when I learned my first type of meditation - Transcendental Mediation- as a high school senior.  Over the years I have learned to be creative and resourceful in carving out the time for meditation which goes hand in hand with a yoga practice.  Mediation's benefits are myriad, from overcoming anxiety and depression to reducing blood pressure, overcoming addictions, and increasing focus and overall rest.

So what's a busy person to do?  Well I have found that sometimes you have to bend the "rules" about how to do meditation.  For example, many schools of thought teach that to meditate effectively you must sit upright in some kind of cross-legged pose or at least upright in a chair.  Nonsense, I say!  At least not for the type of simple meditation practice that I do.  (Please note:  this may not work for all types of meditation such as chanting - but you can experiment and see...)

I actually meditate every morning in the above sponge pose.  I set my alarm early, answer nature's call, and then return to my bed lying exactly in the above pose. "But, I would fall right back to sleep in I lie back down in bed," I can hear you protesting right now.  

No, I do not!  Here's why. As soon as I begin meditating, I use a yoga "mudra," a hand pose in which I make a circle with my thumbs and index fingers.  The yoga mudra combined with whatever favorite prayer or spiritual phrase I am prompted to focus on inform my mind and body that they are not to fall back asleep. Instead, they are going to be restfully alert.  

I meditate in the sponge pose for 20 minutes.  I have experimented repeated and found that for me there is something magical about those 20 minutes versus 15 or fewer minutes.  Twenty minutes of this quiet meditation allows me to rest deeply and transition smoothly from total slumber to  my morning activities. I actually count this meditation time as part of my sleep.  I usually am out of bed by 5 am during the week, but my alarm goes off about 30 minutes or so earlier so I can "slip in" my meditation practice.  

You may find that by meditating during the last 20 or minutes of your usual sleep time, you'll feel just as rested all day as you normally do.  It works for me. In fact, last night I slept fewer than 6 hours sleep - yet by following this regime this morning, (combined perhaps with an invigorating morning walk), I felt absolutely fantastic all day long and still do now - in the early evening.  Why not try test this out for yourself tomorrow morning?!  

Laura Venecia Rodriguez, the Beginners' Yoga at Home Coach

Yoga at Home for Beginners: Yoga can be Meditation in Movement

The other day I was walking a friend's dog in the park a few steps away from my home. As I passed the tennis courts I saw a woman performing tai chi (a Chinese set of dreamlike, meditative movements that have their origin in the martial arts). I have seen her there often- even on cold winter days - she exemplifies commitment and dedication!

I have never taken a class in or learned Tai Chi. I have heard though that it's been called "mediation in movement."  Well, you can create a similar meditation-like movement with your gentle hatha yoga practice at home.  The strategy is simple. Here is how it would work if you were doing the Eagle pose shown in the above photo:

1) Focus on your breath as you inhale and exhale deeply before you begin your practice. FEEL the resulting energy flow from your intake of fresh oxygen and dispelling of stale oxygen.

2)  As you begin moving into the Eagle, put all your attention on the sensations in your physical body. Notice how your arms FEEL as you steady yourelf to maintain your balance and then FEEL the significant toning action in your calves and thighs as you hold this position. The toning action is hard to overlook!

3)  Gaze at an image in front of you as I am doing - this helps you maintain your balance.  When I do this pose in my home yoga "studio," I gaze at a painting of a beautiful alley in an Italian town.  Gazing at an exterior object like a painting or creating and picturing one in your mind gives you a meditative-like focus.  

So, yes, your yoga practice can be meditation in movement!

Laura Venecia Rodriguez, the beginning yogi's at home yoga coach

 

Yoga at Home for Beginners: Is it Easy to Quiet Your Mind Under Stress?

 

For those of you who read my blog regularly, I bet you're wondering WHY I am using Edvard Munch's painting, "The Scream" once again (I used it back in May).  It has been one of those days - no weeks - no actually almost a month of lots of personal family stress.  I truly felt at times yesterday and today as if I were losing it!  Losing what?  Well, losing myself and feeling as if I could not cope.

I felt frazzled, upset, and totally depleted.  Enervated to the core. For a few hours I forgot that I have incredible tools at my disposal!  Meditation and yoga.  How grateful I  am that my mother invested in a Transcendental Meditation (TM) class for me when I was a high school senior.  It really does come to the rescue.  I avoid any type of prescription drug or medication if I possibly can and I haven't even taken a Tylenol for at least 7 years.  So, I never even consider popping chemicals of any kind to alleviate my stress.  No, I use only natural aids.

Feeling incredibly stressed this afternoon, I realized that I could do a full twenty minutes of TM. preceded of course by some alternate nostril yoga breaths.  Doing any type of yoga breathing before meditation is like a "warm down" for stilling the body to prepare for meditation.  When I am quite tired and stressed, I meditate lying down.  I don't care that tradition says to meditate sitting upright in a half-lotus or lotus pose!  I find that I can totally relax while lying down because I don't have to hold up my body in any way.  And, no, I don't usually fall asleep. Today I lay flat out in the Savasana (sponge/relaxation pose) and felt my body sink into my mattress.

When I first lay down on my bed, the tension in my body was so palpable!  I felt absolutely wired! About 8 or so minutes later, however, the tension began melting away. By the time I finished 20 minutes of TM, I felt so relaxed!  And so grateful.  Is it easy to quiet your mind under stress?  Not if you don't have the right techniques.  But, if you know yoga breathing and how to meditate, your have incredible power tools right at your disposal.

Yours for quieting your mind the natural and health way -with yoga breathing and meditation,

 

Yoga at Home: Transcendental Meditation (TM) versus other Meditation Practices

Last week I posted an article about a fascinating new book, Transcendence, by South-African born psychiatrist Norman Rosenthal.  As I mentioned, I took TM years ago as a high school senior (3 years after I taught myself yoga) and so my memory of the key points (although overall the meditation technique is simple) about TM have likely faded.  I received a comment by Tom Ball who teaches yoga and I wanted to bring them to your attention.  He explained in detail the difference between TM and the Relaxation Response created by Dr. Herbert Benson. The following are some excerpts from what he wrote:

"When one learns TM, one takes a comprehensive course that includes gaining an understanding of the mechanism of "transcending," which is something that Benson doesn't talk about. Benson's technique asks that you keep your mantra (usually the word "one") in step with your breathing. In TM, one does not associate the mantra with the breathing because this would involve some control or effort, and TM is based on effortlessness. Associating the mantra with the breath would also keep attention active on the surface, disallowing the deeper rest gained through TM practice. With TM, there are many subtle differences regarding how one is instructed to use the mantra, which naturally make a difference in the experience and the outcome of daily practice....TM is designed for transcending, for going beyond thinking and sensations to experience the state of pure awareness. This is also known as the state of yoga (yoga, of course, means union, and refers to the individual, active mind settling inward, beyond thinking, to this state of transcendence). During this transcending process, one does experience deep relaxation, but scores of studies show that the mind-body state produced by TM is neurophysiologically distinct from the state produced by the relaxation response...now meditation researchers know that different meditation techniques produce very different effects on mind, body and behavior... The research on TM shows a range of effects not seen on any other practice."

We can see that meditation practices can differ significantly in their effects on the body and mind. I have been doing TM again the past 5 days and have noticed a pronounced state of "bliss" throughout the day even though I have been experiencing various areas of frustration in my life. I invite you to do your own research and take at least a few minutes a day to do some key of meditation practice.

Yours for transcending through meditation and yoga - they do go hand in hand...

Laura Venecia Rodriguez

 

 

 

Yoga At Home: New Work Reveals Immense Benefits of TM

I just started reading a brand new book, Transcendence:  Healing and Transformation Through Transcendental Meditation, by South African born-psychiatrist, Dr. Norman Rosenthal.  Rosenthal's book is the latest comprehensive, scientific work about transcendental meditation, which like physical yoga, dates back thousands of years and has its roots in India.

I devote a full chapter to simple types of meditation in my book, Yoga at Home:  Gain Energy, Flexibility, & Serenity in 20-30 Minutes a Day, including transcendental meditation (TM) which I learned from a trained TM instructor at age 18. In that chapter, I also discuss Dr. Herbert Benson's work with what he coined the "Relaxation Response" which to me is identical to TM minus the specifically assigned mantra.  In the Relaxation Response you can choose your own mantra.  Either form of meditation complements a gentle yoga practice.

What I find most exciting in what I have read so far in Rosenthal's new book is the sound scientific research behind recent studies done on TM and new case studies of people who have overcome depression, anxiety, attention deficit disorder and much more by practicing TM twice daily.  I love what Dr. Rosenthal said in response to a question about whether TM could replace psychiatric drugs.  "I don't want to go against a standard of care.  But if TM were a pill, it would be a billion-dollar blockbuster." Our increasingly pill-popping, quick-fix population could definitely benefit but taking a new look at TM.

My teenage son has been experiencing recent challenges with his focus in the classroom and on homework. I am bribing him to conduct my own personal experiment - will his focus and schoolwork improve with regular TM/Relaxation response?  We will see. The key challenge will be to get him to meditate consistently. (That's where the bribe comes in....) Studies have shown though that students in really troubled schools have shown tremendous improvements in their grades and classroom behavior after regular participation in a quiet time in the classroom.  

And, as for me, I am conducting my own experiment too - of doing TM twice daily.  I have done so the past 4 mornings and have experienced bliss that has lasted all day!  

For more information on TM, check out:http://www.tm.org. If learning TM with an official program is beyond your financial reach at the moment, check out Dr. Herbert Benson's Relaxation Response to learn essentially the same technique.

Yours for relaxing naturally and enjoying your life to the max with yoga and meditation,

 

Laura Venecia Rodriguez

 

Yoga for Beginners: Advice for Beginning Meditators

I love the idyllic ocean scene above.  A year ago I had the opportunity to vacation in a quiet, almost meditative resort in Cozumel, Mexico. I say almost "meditative" because the resort was so quiet and peaceful that it could have doubled as a retreat. It was lovely!  We all can benefit from taking time in quiet - it doesn't have to consume a big chunk of your day - it can range from 5 minutes to 25 minutes.  This practice can alleviate stress that accumulates from our hectic lifestyle.

I have taken a few courses in meditation - not many - but, I believe I have learned the essence of how to sit in silence and still my mind and body. I know what the "alpha" state (a state in which your brainwaves slow down a bit and your body also gets very still and can feel almost numb). During my senior year of high school, transcendental meditation (TM)  was becoming the rage and a librarian in my neighborhood influenced my mother to enroll me in a local TM class. I found it intriguing - different - especially the concept of silently repeating a "mantra" (a Sanskrit word) selected to suit my temperament and personality. The mantra serves as a focal point to help steer your mind away from its often non-stop chitter chatter.  

The beginner's key challenge in meditation is quieting and releasing all the thoughts that seem to bombard them, especially when they first sit down in silence. Here's my advice:

1) Start with just a minute or two a day focusing on your breath and add a few minutes a week until you reach a time that is comfortable for you - 10, 15, or 20 minutes.  Some meditation teachers advocate spending at least 30 minutes or more in silence, but, I don't think that's necessary.

2) Select your own mantra - it can be any word or concept that appeals to you such as "love," "joy," "truth" or parts of a poem or prayer to which you are drawn.  Repeat the mantra so that it synchronizes with your breathing.

3) Make sure your spine is straight, whether you sit or lie down (not recommended by most meditating purists - but, I do it all the time because I can forget my body and don't have to focus on sitting up).

4)  With your eyes closed, look upward,  This technique, taught in the Silva Mind Control method, enables me to easily and quickly enter the alpha state.  

5) Notice the rise and fall of your gentle inhalations and exhalations,

6)  Don't get bent out of shape when chitter chatter invades your meditation.  Acknowledge the thoughts, release them, and return to your focus statement.  

Meditation can be this simple  As meditation expert Sally Kempton says, "When you sit to meditate, you are inviting an intimate encounter with your own mind and heart."  And, I might add, when you do this, your body and physical well-being benefit as well.

Yours for basking in the beauty of silence,

Laura Venecia Rodriguez

 
  

Simple Savvy Steps to Yoga Success: Meditation on Art

A week ago, I attended a most relaxing, inspiring workshop, "A Mediation on Morandi," at the Phillips Gallery in Washington, DC. The program blended instruction and information about the basics and essence of meditation with a presentation of the contemplative still life art work of Italian artist, Giorgio Morandi (1890-1964).

Instructors Jim Goodwin and Erin Wilhem (both of whom have wonderful, mellifluous voices!) guided the participants through several meditations, the last of which gave us an opportunity to contemplate on a Morandi painting that we felt particularly drawn to.  Workshop participants reported results from the various meditations that included relief from tension, reduced pain in certain parts of their bodies where they had discomfort, and new perspectives in their perception of the art work.  I personally noticed that colors seemed brighter and bolder when we meditated on a group of vases and bottles for a few minutes. Morandi used to spend hours or days meditating on such items before painting them.

After the workshop, I realized that I could adapt and adopt some of the techniques and information provided to add variety and more beauty to my  meditation practice.  Reflecting on a piece of art can enhance the soothing aspects of meditation.  It's fun and easy.  

One technique you can incorporate into your meditation practice is to select a piece of artwork you have in your home or office - a print, a poster, or even a postcard of a piece of art.  I have numerous postcards of Impressionist paintings that I have picked up during my various treks to the National Gallery of Art displayed around my office cubicle.  Choose a painting that especially relaxes or energizes you.  For example, I like Renoir's painting, "Monet Painting in His Argenteuil Garden."

Before you start to meditate on the piece of art, get still, perhaps do a few alternate nostril breaths to totally relax and just gaze upon the art work.  Place yourself in the scene and notice the myriad colors and their intensity, imagine the mood of the artist while painting the work as well as the mood evoked by the work, listen for any sounds that would likely emerge from the scene while inhaling and exhaling gently and deeply.  Close your eyes and just listen and continue breathing deeply and quietly.  Continue this for your mediation period (mine is usually 10-15 minutes).

At the very least, you will feel deeply relaxed.  You may also gain a greater understanding of the painting's meaning and what the artist was trying to say and insights that you can apply to your life when you go about your daily business.  It's just another simple meditation to soothe your soul.

Wisdom of the Day:  "One can travel the world and see nothing.  To achieve understanding, it is necessary not to see many things, but to look hard at what you do see."~Giorgio Morandi

Simple Savvy Steps to Yoga Success: More on Meditation for Beginners

One of the key challenges of meditation is just sitting down to do it.  One reason I didn't keep up with transcendental meditation during college was that I could never seem to steal away to do the afternoon segment,  Too much was usually going on campus and I didn't want to appear weird by telling people I had to return to the dorm room to do TM.  Thus, my afternoon sessions were intermittent. 

However, we should be able to carve out a few minutes at least once daily to just go apart and sit in the silence.  If you take the time, really make the time, you will discover that the additional awareness and insights you receive over time or even daily, will more than offset the time you took from your schedule to sit in the silence. 

As with hatha yoga practice, think about when you can schedule the time with the least risk of interruption.  Again, for me it's mornings.  I either do 10-15 minutes of meditation when I first wake up before getting out of bed or shortly after finishing my hatha yoga practice.

What can you expect?  If you have never meditated and are a intense, active person who feels compelled to be on the move constantly, you will likely feel restless and nervous.  Your mind  may jump to a thousand places. Sometimes it can seem scary, even terrifying to sit along by yourself in total silence.  Maybe you dislike being by yourself.  Well, if you can't stand spending 10-15 minutes alone with yourself, how can you expect other people to spend time with you?  Think about that.

I believe the best way to view meditation time is as your personal "being" time, a part of the day when you give yourself a respite from cares, troubles, concerns, and you just become quiet and listen.  Once you get beyond the chitter chatter of your to-do lists or what he or she said about the new boss, you will become accustomed to the "sound of silence." 

Yoga Quotation of the Day:  "No matter what thoughts come, they can do us no harm.  WE let the thoughts come and go while we sit and watch as beholders."  ~Joel Goldsmith in The Thunder of Silence.

Simple Savvy Steps to Yoga Success: Beginners' Meditation for the Stressed Out Soul

My experience with meditation and time in the silence go way back.  My first spiritual experience was with the Society of Friends, aka the Quakers.  Most Quaker meetings consistent of silent worship for an hour. No sermons - but, if an individual feels moved or inspired to speak, he or she can stand and share their thoughts or revelations.

At Friends' Central, a Quaker school in Philadelphia, Pa that I attended as an elementary student, a weekly half-hour of silent workship was mandatory. Sitting in the silience every Wednesday as a child was difficult.   I really didn't know what I was supposed to think about except that it should relate to God.  For most people, it probably doesn't get any easier as adults.

Meditation, however, seemed to be in my future path, though.  Close to the end of my senior year of high school, the librarian at my neighborhood library shared some information with my mother about TM - Transcendental Meditation.  As it spread across the country, this form of meditation was becoming known as a simple technique to achieve relaxation, to eliminate tension, fatigue, and insomnia, and to even improve one's creativity, All in a few, simple lessons (at a somewhat steep price).

I took the course and learned how to relax myself twice daily to the silent focus of a "mantra," a Sanskrit word, selected to resonate with my particular personality.  I enjoyed it  and it seemed to complement my hatha yoga routine.  Over the next few years in college and in graduate school I would do TM and hatha yoga intermittently - being sidetracked by the many distractions of student life.

You can learn many types of meditation.  I recommend that if you have never meditated at all that you start by simple sitting in complete silence for just 5 to 10 minutes.  All you need do is follow your breath as you inhale and exhale slowly.

As a beginner, your only objective should be to learn how to enjoy sitting in silence- no search for enlightenment or special revelations to begin with.  Our current lifestyles are so hectic that we don't give ourselves time to just "be."  Set your timer and just notice your breath as you inhale and exhale deeply for 5-10 minutes daily over the next week or so. 

Make this time you daily mini-retreat!  Sit still in a quiet environment and comfortable position.  As annoying or distracting thoughts arise just let them go -  say "thank you, I will deal with you later."  Notice what happens this week.  You should start becoming more "present" and perhaps even a bit calmer each day.  By the way, meditation doesn't require you to be "religious."  It is for atheists and believers alike. 

Yoga Quotation of the Day:  "Simple meditative practices may be found in practically every culture."~Herbert Benson, author of The Relaxation Response.