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Yoga Nidra Resources

The practice of yoga nidra is a wonderful way to deepen the connection between the full range of consciousness and your physical body.  It is enjoyable and helpful to practice it on an occasional basis — we did it for the last class of the session in the Willow Street gentle/therapeutics class and you all are welcome to come to the New Year’s Yoga Nidra workshop on Sunday, January 4th — but it can be even more productive as a regular weekly practice.

Here are some good resources if you have found yoga nidra helpful and want to find out more about it and establish a home practice:

To read more about yoga nidra, I recommend the following books, both of which I believe are available at Willow Street Yoga Center.

  • Yoga Nidra, Swami Satyandanda Saraswati, Yoga Publications Trust, Munger, Bihar, India, Bihar School of Yoga (1988)
  • Yoga Nidra, The Meditative Heart of Yoga, Richard Miller, PhD, Integrated CD Learning, Sounds True, Inc. (2005) [this comes with a CD]

These CD’s lead you through yoga nidra practices of various lengths and emphasis:

  • Experience Yoga Nidra — Guided Deep Relaxation, Swami Janakananda, [my favorite — maybe it is the soothing tones of an Indian swami speaking English with a Swedith inflection]
  • Yoga Nidra with Robin Carnes, Robin Carnes leads a yoga nidra class at Willow Street Yoga Center.
  • Moving Into the Garden of Your Heart, Betsy Downing, Ph.D [Betsy Downing, the “grandame of Anusara” will be at Willow Street Yoga in January 2009]
  • Relax Into Greatness with the Treasure of Yoga Nidra, Rod Stryker [Rod Stryker is an exceptional master and leader of tantric yoga practices, such as yoga nidra, and I highly recommend his meditation CDs and his workshops. This is an older CD, and I sometimes find that the body scan is a little fast for my comfort].

Krishnamurti’s Daily Thought

Three or four weeks ago, I came out of my morning meditation thinking about the teachings of Krishnamurti.  (I read a lot of Krishnamurti when I was in high school, so his teachings have influenced me with varying degrees of subtlety).  Two or three days later, I was “spammed” with Krishnamurti’s Daily Thought.  Someone, apparently somewhere in Europe, somehow got access to an email list to which I subscribe.  As I had just been thinking about Krishnamurti, though, instead of hitting “unsubscribe,” I read the thought for the day.  I’ve been reading it since, and I am exploring how much my readings in high school have been part of my foundational thinking.

When I was volunteering at the Lantern yesterday, one of the other volunteers called and reminded me that there were books put aside for me.  It is not my habit to put books aside, and I had no recollection of so doing, so I was curious to discover the books were there.  One of the two books was a slightly water damaged paperback of Krishnamurti On Right Livelihood.  The universal energies are obviously suggesting I examine this early influence.  I am contemplating what the following question means for me in today’s current context of multiple wars, a deep recession, and burgeoning environmental degradation:

Is it not necessary for each one to know for himself what is the right means of livelihood?  If we are avaricious, envious, seeking power, then our means of livelihood will correspond to our inward demands and so produce a world of competition, ruthlessness, oppression, ultimately ending in war. Krishnamurti, Ojai, July 1944

Becky Agitated (by minor disruption)

I am having my bedroom painted over the holiday break.  Yesterday, I took all of the pictures off of the walls, moved most of the other furniture into other rooms, and rolled up the rugs in the hallways.  The room is in the middle of the plastering and sanding stage and is filled with the painter’s tools, and so, the door is shut.

Becky only has two places she likes to be for most of the day:  on the bed in the bedroom and on the sofa in the living room.  When I meditate in the morning and then write in my journal, I sit in the living room.  I used to try to sit in the yoga studio, but after her sister passed away, Becky howled until I sat in the living room with her.  Becky now will fetch me to the living room if I do not go to meditate right after I have fed her.  This morning, she woke me up early because the bed was not in the right place, and she was not happy that the bedroom door was closed.  When I went to sit after feeding her, she stomped back and forth, instead of coming to sit with me.  When at first I did not pay attention to her, she got more agitated.  I finally got up to check on her.  She raced up the stairs to be outside the shut bedroom door.  I picked her up and brought her back to the living room to sit with me.  I pet her until she relaxed.  Once she had been shown that her morning sitting place was still there, I was able to sit in meditation without disturbance for 25 minutes.

Our own minds are like that.  If there has been a disturbance in our routine that ripples our mind waves, whether it is celebration or upset, small or large, it can feel very challenging to meditate.  If our thoughts continue to be in a whirl while we are sitting, we need to just bring our thoughts back to the mind space of meditation over and over again, just as I had to remind Becky our sitting place was still undisturbed even though her daytime sleep spot was disrupted.  The more we practice, the easier it becomes to shift to an inner place of peace and light.  The less often we allow changes in routine to disrupt our practice, the stronger we become in the face of challenges.

Sauca (and the blanket)

There are lots of ways to clean out a closet.  Partly, it depends on what is in the closet.   Per my earlier post about freecycle, I think that part of the practice of sauca or cleanliness, is making sure that the hidden parts of our homes are not overfilled with stuff we do not use.  Cleaning out the closet, does not mean throwing everything out.  It can mean creatively rethinking where things should be and how we should use them.  It also means for every artist, cook, crafts person, periodically making use of all those things you picked up or saved because they would be of use in something.

I was raised to save things that possibly could be used later, and to try and make every scrap usable.  I was taught this because my father was born in 1929 and my mother in 1936 of Jewish peasant immigrants.  Now, we are re-learning how to maximize the use of objects and minimize waste for ecological, rather than financial reasons, though the two are inextricably intertwined.  As the recession progresses, it will be interesting to see whether financial constriction will foster more environmentally conscious living.

About four years ago, when I was engaged in a periodic review of what was in the hall closet, I came upon my big box of leftover yarn.  In the late eighties and early nineties, I traveled extensively for business, and spent many hours in airports and evenings in hotels.  I found it comforting to have a lapful of mohair, homespun, or other delicious to touch yarn.  Airport security was less invasive, and it was possible to knit in the airport and take knitting needles on board the airplane.    As I love working with multiple colors, that resulted in a leftover skeins from each project.  Over a 10-15 year period, even with only a couple of aborted projects and no yarn bought for imagined future projects (unlike a really serious knitter), I ended up with enough yarn for a queen-sized blanket (shocking, really).  As you can see, I designed it like a crazy quilt.  It took an educated sense of color and line — imagine this as a painting or pastel and you can see the influence of the Washington Color School, but it did not require much in the way of knitting skills (the whole blanket knit in panels of “mistake rib” — (k2, p2), end k2, p1 — about 50,000 times).  The patch of fire engine red and the grape juice purple next to it, came from my friend Sara, who is a fabulously talented knitter.  I felt the need for those colors, so we swapped for some of the teal and green that I had.

The blanket took almost four years to knit because I only did it in fits and starts.  Finally, last year, I decided that I needed to finish it in time for Becky be able to curl up on it.  As you can see, she thinks it is great.  Now my closet is not stuffed with a big box of yarn, I have an extra warm blanket that helps me keep the house just a little cooler, I made a thing of beauty where I might have been tempted to go out and buy something new, and Becky has a new happy spot.

Four Cats

Between Christmas Eve and Christmas dinner I spent time with four cats in four different households.  One is the cat who lives with me — Becky, who has been with me since she and her sister Henrietta were just under five weeks old.  Becky will be 21 years old in April.  Becky likes to be near me, but prefers to just sit still on my lap and be petted very gently.  She still goes up and down pretty steep steps several times a day, but she needs a cushion next to the bed and a low coffee table next to her favorite sofa to be able to climb up to her favorite sleeping places.  She is very affectionate.  When I have guests, she always comes out to greet them.

On Christmas Eve, I went to a party at a neighbors’ house.  There were lots of children running around, tumbling with each other; those who were not in the play basement climbed on adults and furniture, filling the house with energy.  After most of the children went home (departing early in bright-eyed anticipation of Christmas morning), Tabitha, who is about 13 came downstairs to visit.  She checked out most of the people in the room and jumped up and down off of the sofas several times before picking my lap for a nice petting.  Although she is still is solidly, physically able, she has slowed down since I first met her 8-10 years ago.

At lunch on Christmas Day, Sunshine, who is about three, sat in my lap, wildly draping herself into fabulous contortions as she was petted.  She lives with two elderly huskies.  She was feeling spunky because one of them just had a major operation, and she was feeling safer and more confident, being far the nimblest of the three animals.  She even played with her feathery thing on a string toy right in front of the huskies, neither of whom had the energy to disrupt her play.  She engaged in some tolerably strenuous antics, but only for a short while before she got bored and took herself off for a bath.

The cat guest at Christmas dinner was seven-week old kitten Toulouse.  She does not walk.  She bounces.  She likes to dance around on her hind legs.  She has figured out that if she gets a running start, she can leap onto, instead of clambering up, the sofa that is about five times her height.  She played the whole time before dinner and then after dinner played madly with any hand, string, dust mote, rumpled up piece of wrapping paper, computer cord, shoelace, shadow, rug corner, pants leg, cat toy, etc, etc, that flitted across her vision.  Like the children, she is still building her strength and flexibility and discovering how to get around and where she can go.

Watching those cats made me think of my continuing coming to terms with the range of my asana practice.  I often practice with a group of yogis who are, for the most part, 10-20 years younger than I am.  They are beautiful and flexible and strong and a joy to witness.  Sometimes when I am practicing with them and I am feeling the aches and pains of an aging spine, it is hard for me stay at peace with the fact although I have a fairly strong physical practice, I cannot have the same one that I would have had if I were working from my level of competence and was 15 years younger.  Even when we stay physically engaged throughout life, the realities of aging will change our way of being in the body.  Just as it was a delight to sit with all four cats at such different places in their lives and observe their grace, we will age more peacefully if instead of fighting always to have the physical state of youth, we celebrate what enhances our feeling of well-being wherever we are in life.  And regardless of previous practice or physical fitness, a steady asana practice at every age, like the play of a cat, can help keep us more vital.

Day After the Solstice

I used to note the first day of winter as a marker of the long, cold and dark season ahead.  Now I mark the first day after the solstice as the an opening to the light.  In only a few weeks, even though the weather will be wintry, the days will be noticeably longer.  This time of year, I walk on the sunny side of street and choose the middle of the day to be outside, in contrast to summer, when I walk in the morning or late afternoon on the shady side of the street.  When I went out at midday for a long walk, the light was almost blindingly bright.  The blazing sun seemed that much more of a treasure for the cold blustering wind and the shortness of the day.  That the light was so clear and vivid seemed an apt reminder that going through periods of cold and dark can clear us for newly illuminated paths if we are only open to the sources of illumination — inside and out.

Ice and garden greens

Went out into the backyard despite (or perhaps because of) the freezing rain.  The greens had a thin coating of ice, but were still bright.  Picked big handfuls of mixed asian greens, arugula, and chard.  The ice cracked off as I picked them.  Later in the morning, I will saute the greens with tofu for a nice brunch.  I have dough rising for pizza for the neighborhood solstice open house.  I think about making crackers.

Tomorrow, some of the greens growing will be frozen food.  I’ll make an italian bean and greens soup with those leaves.  When it gets back up to 50F, which it is supposed to do within the 15-day forecast, there will be new growth.  The chard just might make it all the way through the winter.  The arugula — it’s less likely.

Cookies for Holiday Gatherings

I’ve been baking for holiday potlucks and gatherings.  I enjoy the surprise and sense of offering of gatherings where everyone brings something of their own to share.  These cookies are easy, attractive, and not as bad for you (if bad means refined flour and sugar, high cholesterol and fat, no nutritional value other than calories) as they could be.  I try to use all organic ingredients (except the baking soda and the spirits); the butter and eggs are available locally; I choose fair trade, as well as organic, cocoa.

2 cups whole wheat pastry flour

1/3 cup cocoa powder

1 1/2 tsps baking soda

pinch of salt

3/4 cup butter (at about room temperature — no more than 65F; do not melt or microwave)

1 cup sucanat (evaporated cane juice)

splash of brandy or other spirits

1 egg (beaten)

Mix dry ingredients in a bowl.  Cream butter in large bowl; beat in sucanat and then brandy; mix in egg until smooth.  Gradually mix dry ingredients into butter mixture.  Chill dough well.  When dough is chilled enough to shape without it sticking to your hands, roll dough into small balls.  Put on cookie sheet and press down slightly.  Bake at 325-350F for 8-10 minutes.  Makes 4-5 dozen small cookies.

Variations:  Replace butter with vegetable shortening and egg with egg replacer for vegan cookies.  Add a tablespoon or two of ground cinnamon to the dry mixture and replace the brandy with kahlua for the taste of Abuelita (Mexican hot chocolate).  Replace brandy with peppermint schnapps for cocoa-mint cookies.  Add a teaspoon or two of dried ginger for cocoa-ginger snaps.

Sauca (and freecycle)

The first of the niyamas or ethical restraints set forth by Patanjali in his Yoga Sutras is sauca, which means cleanliness or purification.  BKS Iyengar in his Light on the Yoga Sutras of Patanjali says that sauca is both internal and external and that mastery of yoga is unrealizable without observance of the ethical principles of the yamas and niyamas [non-harming, truthfulness, non-stealing, aligning with the good, greedlessness, cleanliness, contentment, fire for practice, self-study, and acceptance — my definitions] is not possible.
What does cleanliness mean in this time in our society?  Scrubbing the kitchen and bath with toxic cleaners and slathering ourselves with chemical products and taking long showers may make our house and body look and feel clean, but it is soiling the earth.  It is definitely easier to practice in a neat room than a messy one, but we need to learn how to be clean also keeps the earth’s environment clean as well.
Earlier this week, I started cleaning out the “art closet.”  I have always created visual art, and before I shifted to teaching yoga, I spent a number of years creating at a wild pace (partly at the encouragement of a live-in partner), using a room in my house as a studio, and exhibiting and selling my work.  One side effect of that intense period of creation (and one of the key reasons I shifted away from it), was that it created a lot of stuff — for every painting or photograph I sold or gave as a gift, another five or eight accumulated in the house.  When I entered yoga teacher training, I turned the art studio into a yoga studio.  I was unable at that time to make a decision as to what to keep and what to discard.  Thus paralyzed, I put it all in a closet — art works and extra supplies alike.
Having a closet full of stuff long untouched and only some of which was wanted makes a house energetically stale.  Finally, this week, I cleaned out most of the painting materials.  I even decided not to keep images that I did not want to sell or exhibit again.  It was tempting just to break everything up and put it out on the curb for trash.  But the stretchers for the canvas are completely reusable by a working artist.  So I took the paintings apart and and then did a posting on “freecycle dc” offering the art supplies.  If you are not familiar with freecycle, it is pretty simple.  You join the group in your area and let people know what you have to give away.  Nothing is for sale.  Nothing is bartered.  The point is to transfer something you no longer want to someone who wants/needs it.  The recipient is local, so only limited fossil fuels are used to transfer the goods.  What you no longer want is saved from the landfill.
I’ve cleaned my closet.  Another artist will be creating new art with old materials instead of new.  Less goes into the landfill.  That’s a great example of sauca.

Slumdog Millionaire

I’d been thinking about going based on the subject matter and the reviews.  Studying and practicing yoga from such a Western perspective, I think it is important for me to understand more deeply how much and what of our culture India is embracing, while we embrace its philosophy and aesthetics and use it to supply us with cheap labor.  I am conscious that yoga has come to me through the filter of British colonialism (that is one of the many reasons for the name “Rose Garden Yoga”).

I was worried about whether I could sit through the violent images, but I was talking to my sister last weekend, and she had it on the top of her list, so I decided to go after all.  The movie deserves its superlative reviews.  Don’t be misled, though, by the reviews that say it is ultimately a fairytale.  Although it is a story of compassion and loyalty, of the quirks of fate, memory, and the solace of philosophy, it contains candid depictions of abject suffering, unbearable poverty, and unspeakable cruelty.  It raises pointed questions about when violence is warranted in the face of injustice or for mere survival. It is certainly thought provoking and eye opening.  Most of the thoughts I’ll wait to share with those who have seen the movie.