Hmmmmmmmmmmmmmmmmmmmmmm – Feel the Vibrations

Vinyasa MeansThere is a certain power in the chanting of Sanskrit. This is not the incantation of spells or any magic – it is simply the use of our human ability to create unique sounds by movement of our mouth, tongue, and throat in a special way (which is a VINYASA!). On the physical level, one can easily feel the vibrations of resonance through the body simply by putting the lips together and humming (do it now – no one is watching you).

This technique is called Bhramari Pranayama and is a valid practice all on its own. If you are in need of anger management, feeling frustrated, or suffering anxiety – this is a good and simple technique you can do anytime, anywhere with no contraindications.

Why even bother making sound at all?

How does a good beat and good hook catch you? It resonates in your body and you feel something, a connection, an emotion – sound is one method of taking us out of the swirling mind and into a clear, present moment.

Why the need for a Sanskrit chant or mantra when there is plenty of music to be found?

One reason would be that we have no associations with the Sanskrit language. None of our memories or human conditioning have happened in Sanskrit, we have no preconceived notion of what it means when we hear it. Sanskrit is a perfect blank slate for most people – we can learn it from our teachers and then it becomes associated with practice and a great tool for meditation. The meaning we infuse is one of practice, peace, and presence.

Sanskrit is also a vibratory language, it is closely aligned with primordial sounds and each letter produces a specific resonance within the body meant to vibrate in specific areas or energy lines (nadis).  One could think of it as the Paleo diet of language.

This is also why it is important to learn the names of our asana and to hear it said in class, the names of the asanas carry the same energetic qualities as the poses themselves – layering on the proper name is important. Consider for a moment how you feel when not called your proper name – yoga tradition is similarly to be respected.

 

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Pranava of Om

You don’t have to believe me, experience it. Try an Om, the most well-known of the mantras. It is pronounced A-U-M; the aaaaaaaaaaa resonates in the belly, the uuuuuuuuuuu vibrates into the chest, and the mmmmmmmmmm is felt in the head. Although there are many meanings attributed to Aum or Om, it’s ok to enjoy it as a feel good vibe and respect the simplicity.

Breath Mantra – So Hum

Another easy mantra with no religious connection would be So Hum. This is simply the sound of your breathing. Take a moment to listen to your breath.

On the inhale – can you hear the whisper of breath saying So? Can you hear Hum on the exhale? What is the purpose of chanting the breath? To further connect to your true self and to disconnect from your ceaseless and noisy mind. So Hum is an excellent way to develop a meditation practice.

This is How We Do It

In learning to chant or use vibration, it is taught that you say the chants out loud – this occupies the senses of hearing, feeling, and even tasting as the tongue is involved.   We close our eyes and restrict the sense of sight.  All brings us closer to the yogic state of sense withdrawl (Pratyahara) Knowing our brains to be poor multi-taskers, chanting aloud gives more opportunity to quite the mind. You will notice it is near impossible to chant and think at the same time.

The next stage would be whispering the chant very softly. You will notice that if you are not yet well-trained in meditation, it is easy for the brain to get louder than the whisper, hence why it is the second stage.

The final stage is silent repetition in the mind only and this is the most difficult. It can be easy to go on auto pilot and sink back to thinking mind. If this happens to you, go back to repetition out loud to reconnect with the meditation. The purpose is quieting the mind to reduce distracted thought and allow creative, expansive, clear thinking to arise so that we might know our own gifts and share them.

Mala Beads

Frequently you see the use of mala beads – this helps to count the repetition and becomes a sort of time-keeper for your practice. In general, there are 108 beads and you repeat your mantra 108 times. Look for me to post more on the significance of 108 and mala beads in the future. But for now, the use of the beads is another good way to occupy your mind from thinking and anxiety, the mala is a great meditation companion.  Lotus Seed Mala Beads

Personally, I enjoy using mantra and sound in my asana practice. It is an enhancement to your routine and produces a palpable energetic effect as it naturally regulates your breathing. Many traditions of yoga utilize a mantra during asana as a way to time the breath and track the sequence.

Practice

Now to bring it back to the simple breath chant – So Hum. Try this right now – using a mala or a timer (try 3-5 minutes), sit on the floor or your mat, cross legs or lotus, and focus on your breathing. Add the So and Hum out loud as you breathe. How do you feel? Share your experience in the comments.

Gratitude

With respect and recognition, I salute my teachers that have helped me on this path.  For this love of mantra, I want to recognize teacher, Dr. Indu Arora, who illuminated aspects of this practice so I could understand and hope to share.  Namaste to you readers, thank you for spending this precious time with these words that flow through me to you, for you.

 

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Pick and Choose – Daily Sadhana (Healthy Rituals) in the New Year

Here it is, the last day of 2014.  I started my last morning of this year by doing what I hope to do eveyday in the year to come.  I practiced living a better life in order to contribute to making a better world.  The key word there is practice.

Start your morning off right - everyday in 2015, wake up, pay attention to your practice, and have a fabulous day.

In yoga, a word we use to define a daily practice or ritual is SADHANA.

“What is sadhana? It’s a committed prayer (of living life). Sadhana is self-enrichment. Sadhana is a personal process in which you bring out your best.” ~Yogi Bhajan~

This is the day we are meant to set resolutions and then joke about throwing them out by February.  Let’s not do that this year.  This year, let’s simply make an intention or a Sankalpa to be a little better than last year.  This mindset will feed everything else and permeate your year.  It certainly doesn’t mean throwing out goals, but it does mean using your practice to lift up everything else.  This is your year to grow, thrive, and achieve.  Practice your potential everyday and you will see results.  Start with a morning sadhana to make every day of your life a little better than last year.

Recommended Practices for Daily Sadhana

Choose 1-3 things to do daily in 2015. No need to overwhelm yourself, when we practice our potential, it can be nice to go slow so that the changes stick and we don’t overwhelm ourselves or stress about these incremental changes. You are welcome to do it all if you can, but pick out a couple practices that you will promise yourself not to skip – be realistic with your choices so that you will be able to complete your commitment. Write down your choices and stick it on your mirror in the bathroom.

  • Establish a sacred space in your home. Some call this an altar, but that word can conjure up false images in the mind. It is simply a dedicated space that is beautiful to you, with reminders of your faith and what inspires you like a piece of art, flowers, or photo of your teacher. If you like to be in the space, you are more likely to stick with the practice.
  • Rise a bit earlier than normal – start with 10-15 minutes. Ideally, in yoga, the most sacred time for practice is between 4 am and 6 am.
  • Tongue scrape. Get a tongue scrapper and clean your mouth.  The tongue gets loaded with various toxins through sleep, it is elimination in the body, if you swallow it, you have to purge it again. One of my teachers, Dr. Indu Arora – an ayurvedic expert, states that the toxins on the tongue post sleep were unable to be processed by the liver. Regardless, your mouth will be happier and you will have uncovered your taste buds, so food will be extra yummy. Then brush as usual.
  • Oil pulling. Many people have been writing about oil pulling, do a quick Google. You can use the oil appropriate for your dosha. I personally use Sunflower oil or coconut oil. This practice has been found to reduce plague and tartar as well as whiten your teeth.
  • Drink a full glass of water 8-16 oz.  Use glass or copper, no plastic please. For extra credit, add in a slice of lime or lemon and make sure your water is lukewarm, this jumpstarts your digestion and wakes up your metabolism.
  • Oil your body and self-massage. Anoint yourself with oils for both the physical benefits of moisturizing the skin along with the feel-good element of a morning massage. Wait about five minutes and then shower. If you are short on time, be sure to rub your ears, face, and chest – waking up your senses and touching your heart center for a more alive beginning of your day.
  • Pranayama. This is the breath practice of yoga, there are several options – have your teacher show you a few.  A simple practice is nadi shodhana, the alternate nostril breath. Try 9 rounds. Watch the video for guidance.

  • Yoga Asana. Move your As-ana. This doesn’t need to be fancy or a 90 minute commitment, although if you can – all the better. If you have time constraints or children, squeezing in 3-5 sun salutations is helpful and a committed practice – it counts. Simple and steady is better than doing nothing.

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    Basic Sun Salutation. Visit your local teacher for specific instructions or message me personally at my page – Kirsten Hedden Yoga on Facebook.

  • Meditate. No epic practice required. Your meditation can be breath focus or simply sitting for a few quiet moments in your favorite space. 3-5 minutes is ok, don’t feel like you need to be still and silent for 30 minutes – do what you can.  Personally, I chant mantra to help me focus and reduce anxious thinking.
  • Eat breakfast! Try a light serving of fruit with a sprinkle of cinnamon and a handful of nuts. Off you go with a sweet taste in your mouth and powered by protein. In Ayurveda, one should not mix dairy and fruit – so if you are a smoothie person, keep it dairy free.

I love thinking of waking in the morning to perform a committed prayer of living my life – for me, this mindset and all encompassing aspect of yoga is what makes it work in my life more than mere exercise or gymnastics. Yoga is the art of living connected.  Let your life be more artistic this year.

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Sadhana is whatever you do consistently to clear your own consciousness so you can relate to the infinity within you. Before you face the world each day, do yourself a favor and tune up your nervous system and attune yourself to your highest inner self. To cover all your bases, it will include exercise, meditation, and prayer. ~3HO~

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