The Science of Meditation for Teacher & Student Meditative Practices for Your Life and Classroom

By: Steven Lawrence

The Essence The essence of yoga is union. The very root of the word “yoga” is yoke, to join together, to unionize two seemingly separate objects. The ancient Himalayan sages teach us to “include all and to exclude none;” that once the outside world is perceived as being separate, an other is created. This other is then feared, hated, and the recipient of our anger provoked actions. Yoga sees through this mirage of separateness. Meditation helps lower the blinding veil of ignorance. The teachings of many of the greatest sages of human kind were, at their core, yogic. In truth, much, if not all of the world’s most revered belief systems are founded upon the same teachings and philosophies that were discovered 5,000 years ago in the caves of the ancient Himalayas. The Judeo-Christian-Muslim traditions need not feel threatened by each-other, nor by other worldly religions, as they are founded upon the same tenants that can be found in all eastern and western spiritual traditions. These core tenants are what the practices presented in this workshop are built upon. To the westerner, yoga often has a mental affiliation with people stretching like pretzels. Some might feel something tear by simply thinking about the unlikelihood of posing in these fancy positions. This physical aspect of yoga is called Hatha. While these practices are fashionable, marketable, they do have their place. However, Hatha is only part of a great philosophy of mindbody wellness. Hatha helps take care of the body, while a larger aspect of yoga focuses on the mind. The great sages say the mind makes our world. Understanding and controlling the mind can be a very helpful in creating the life we want; one of lasting, ever-renewed joy and happiness. For many it is not the understanding or the remembrance of knowledge that is challenging, it is aligning the outer actions with inner wisdom. To prevent ourselves from being controlled by the habits of the mind, the mind must be stilled. The ancient yogic sage Patanjali stated, “A busy mind is a sick mind, a quiet mind is a happy mind, a still mind in divine.” Meditation is stillness.

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Perlmutter, Leonard (Ram Lev). The Heart and Science of Yoga: A Blueprint for Peace, Happiness, and Freedom from Fear . Averill Park, NY: AMI Publishers, 2005. Print.

True Yoga = Chitta Vritti Narodha – Coordination of the functionalities of the mind. All begins in the internal world of mind before it manifests in the outer world. Individuals

take action, based upon thoughts. These combined actions create society. Ancient Daoist sages

believed that the cosmos is a reflection of the human body, that they are a mirror image of each other. Many years later neuro-science discovered that the number of nerve cells in the human brain matches the number of stars in the Milky Way Galaxy.

“Fix the problems in your mind before you worry about fixing the problems of the world.” “Be the change you wish to see in the world.”

– Mahatma (The great soul) Gandhi

CENTER OF THE BEING (Soul, Christ, Adonai, Eretz Yisrael, Atman, Brahman, Allah, Nirvana, Self, God)  SAT – Eternal Characteristics of the Soul

 CHIT – Consciousness

 ANANDA – Wisdom and Bliss

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The characteristic of the soul as determined by the Sanskrit sages is SAT/CHIT/ANANDA. At the center of every being is this perfected state of existence. It is the goal of every person to discover

the everlasting joyous experience; to realize that which they essentially already are. (Q)Why doesn’t the average person realize this experience? (A) They rarely seek for it within. The seeker looks for external stimulation for the experience, for something that exists outside of the body (house, car, social status, fortune, chocolate cake, shoes, relationships); they unknowingly trade the

perennial joy for the passing pleasure, the quick fix. Thomas Jefferson was keen to these desires

when he wrote: “All men are endowed by their creator with certain inalienable rights: Life (SAT), Liberty (CHIT), and the pursuit of Happiness (ANANDA).” Where one directs their attention during this “pursuit” is very important. “As you seek so shall you find.” - Jesus the Christ “You shall not worship false idols.” – Moses (Musa) MANAS

 The root of “Manas” is man, which in the ancient Indian language Sanskrit means “mind.”

 This function of the mind gathers information and data from the external world and presents it to our awareness (Chit).

 To do this it uses the five senses and five sense organs.  Sight

 Eyes

 Taste

 Mouth/Tongue

 Smell  Hearing  Touch

 Nose  Ears  Skin

 Once the information is gathered and evaluated by other mind functions, Manas awaits the decision of awareness (Chit).

 Like a computer, Manas has no ability to make a decision on its own; for that it needs an operator. It is simply a data gathering mechanism with no judgment capabilities. Manas gathers data and simply asks the action-taking functions of the mind…

“Based on all the information I have presented to you, how do you wish to proceed? If you “A” then this/that will likely happen, or this/that will likely not happen. However, if you do “B” then this/that will likely happen, or this/that will likely not happen. So which is it? A or B? A or B? A or B? WELL!?! A OR B!?!”  When the mind is imbalanced, choices do not reflect the wisdom of the Higher-Self. When

Manas is uncontrolled there is an overwhelming desire for passing/temporary sense pleasures

(staying up late, too much food/drink, chemical based substance use, unhealthy relationships). This often results in some form of dis-ease in the body temple, further hindering one’s ability to think critically about their relationship with the world around them.

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AHAMKARA (The ego) Sanskrit = I-Maker  The mind (manas) will bounce information off the ego, and the ego’s input will be factored in the decision making process.

 This ‘ego’ creates the perception of individuality/separateness from the world around. It is literally a lens through which the world is seen.

 While it is neither desirable nor possible to completely eliminate the ego, left unchecked it can wreak havoc on the individual’s perceptions of the world around them. It is usually the voice that tells you what you do and don’t “like.”

 This function is at work whenever there is the need for protection from annihilation.

 When the mind is imbalanced choices do not reflect the wisdom of the higher-self. When the

ego is uncontrolled fear, anger, and selfish desire are the rulers of the day. There is a sense of “lack,” and this illusion motivates the person to search the external world for something to fill the void. Of course, there is no void. YOU LACK NOTHING.

The Ego’s Offspring  Fear: “I might lose what I have. I might not get what I want.”  Once an object of desire is attained, that pleasure is almost immediately

replaced by the fear that this object might be lost. When one identifies external objects and relationships as their source of happiness and

fulfillment, then the fear of loss of that object or relationship is literally the fear of annihilation of that part of the “self” that became “more” when that object or relationship was attained.

 This thought process is a learned behavior when the infant realizes its sense

of security comes from being held by the mother; that the breast of the mother possesses the milk that satiates the hunger; that when someone holds

my hands I can walk and when they let go I fall and go boom; that this is “Tommy’s toy,” and when it is taken a piece of Tommy is taken too. Tommy associates a part of himself with the toy the same way a grown person associates a part of the self with their house. He does not see that the toy is

not really him. He just associates the toy with “Tommy.” When the toy is taken, so is a part of Tommy, or so Tommy thinks.

 Anger: The result of a thwarted desire.

 When one thinks that the attainment of an object will finally bring that joy

he has been waiting his whole life for, and he doesn’t get it, anger is born.

This birth of anger occurs only because of the desire itself, and the assumption that happiness lies in the fulfillment of that desire.

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The Buddha believed that the cause of human suffering lies in human desires. The sense of

isolation or aloneness created by the ego (ahamkara) is known in the spiritual world as maya, an illusion. In the Judeo/Christian/Muslim traditions it is called “original sin” or “banishment from the

garden.” The liberation from this illusion and the suffering caused by it is moksha. In the Buddhist tradition it’s called nirvana. In the Christian world it is known as salvation.

Greek translations of sin can mean to “miss the mark.” In ancient archery competitions the

judge would yell “Sin” when the archer missed the bull’s eye. So literally “sin” means to miss the point. It is safe to say that the ego often times sins. Still, there are times when we should listen to the voice of the ego. A good example is riding a bike on the shoulder of the highway. The ego will keep you as far to the right of the shoulder as possible; otherwise, whammy! CHITTA (Unconscious Mind)  Chitta - The “hard-drive” containing an imprint of all past experiences of the human spirit or individualized soul (jiva).

 These imprints (samskaras) are kept in the infinite storehouse of the unconscious mind. This storehouse contains the bundle of habit patterns that dictate many of the

“instinctive” behaviors of the personality. (i.e. – fight/flight, sleep patterns, instinctive reactions, learned behaviors, habitual behaviors, personal passions, personalities)

 Past actions influence future experiences in the sense that they create a habitual flow of energy

in the mind. The more you pay attention to a particular thing or thought the more prominent

the imprint will be in the unconscious mind. Compare it to a river, the deeper the imprint, the greater the flow. The deeper the imprint in the unconscious mind the more those thoughts will be experienced in everyday life.

“All that we are is a result of what we have thought.” – The Buddha BUDDHI (Discrimination)

 Buddhi – The discriminatory faculty in the mind that reflects the perfect wisdom of the higher self.

 If not practiced and exercised it becomes filmed over like a dirty mirror, and is unable to reflect the perfected image of its true, purified nature.

 The voice of the buddhi is drowned out by the gratification seeking senses, the unconscious mind’s (chitta) habitual actions, or the limited perspective of the ego.

 Buddhi can be compared to the western concepts of “conscience,” however the buddhi goes beyond the concept of conscience, beyond societal ethics and conditioned morality.

Know the Self as lord of the chariot, the body as the chariot itself, the Buddhi as the charioteer, and the mind as the reins. The senses, say the wise, are the horses; Selfish desires are the roads they travel. - Katha Upanishads 6

Why is Meditation Necessary? The result of a consistent meditation practice is the coordination of the four functions of the

mind. The result of this coordination, as it relates to the mind, is calmness, stillness, quiet. This stillness in the mind will result in bodily stillness. During meditation you come face to face with habitual thought. At first this can be quite intimidating; it is well known by all meditators how

challenging the act of meditation can be. Even the greatest say that taming the mind is the most difficult undertaking a person can take. But, there is a promise: The greater the challenge, the

greater the accomplishment, the greater the reward. There is no challenge greater that the challenge of coming face to face with your every thought. As your meditation deepens your

thoughts will become more visible, observable, and as they do you will become skilled in learning to identify the underlying motivation behind your thoughts, and learn to action skillfully. As my teacher Ram Lev says: “And you will begin to align your outer action with your inner, intuitive wisdom. Every action will help lead you to your highest and greatest good.” This is a promise.

Those who are called to meditate know there is no backing down. There is no turning away

from your thoughts because where ever you go, there they are; there you are. You will know this

by observing that whatever you resist becomes more prevalent in your awareness. To prove this, close your eyes, and don’t think of a purple gorilla. You will hear your mind saying: “Stop! Don’t think of a purple gorilla. There’s no time to mess around, this is serious! Stop it!”

Of course the first thing you thought of was a purple gorilla, and the more you tried not to

think of it you thought of it. If you are drawn to meditate because you have the inkling that it is the remedy you have been seeking, do yourself a favor and just meditate! Promise yourself that you

will begin a consistent regiment of one of the daily meditative practice included in this packet. But don’t limit yourself to this packet; there are a ridiculously large number of books out there that speak to this subject. Go surfing!

If you wish to experience the happiness that is your birthright, you will at some point have to

stand and confront your mind. However, the mind will not back down right away. After all, it has had full reign for the past however many years. But, with time, the strong willed warrior will see, and fully understand, that the untamed mind can be reigned in, and controlled. The thoughts will

be seen for what they truly are, suggestions. You have absolute free will to either act upon these

suggestions or not. With experience you will begin to understand the functions of the mind, and know which are operating at any one point in time. You will begin to make conscious choices that will help lead you to your highest and greatest good. How This Relates to Your Students: Now that meditation is becoming more main-stream in the west, we are gaining more and

more insights to the impact that controlling that mind has on an individual. First and foremost, you

the teacher will experience a heightened level of patience, will-power, energy, and creativity as you deepen your practice. You should already know the power you hold over the lives of your 7

students. You therefore would also know that the direction your classroom goes depends solely on you, the teacher, the conductor of the symphony which is your class.

Of course there are unexpected bumps throughout the day. That’s why we love teaching so

much! With a stilled mind you will truly begin to see many of the trivialities that derail the train

for what they are. These trivialities that steal attention and energy will be handled in a more perfected and creative manner, or dismissed altogether due to the realization that they don’t deserve your attention. You will not allow yourself to be space for the negativity that all too often

occurs when being around others that perceive the world with a limited perception, through the lens of ego. You will begin to recognize the things you have power over and the things you do not.

For example: The chatter around the photo copier, which is always positive right? Or, perhaps

it’s the faculty lunch-room chat which attacks the principle, or a particular student or students.

Through the practice of mindless/transcendental meditation the sensitivity you have toward

your body will become heightened. When you succumb to the negative conversations that are happening around you, you will feel the true impact that energy has on the body. It will feel like your insides are being ripped right out of you, and you will appreciate the true negative impact of these “venting sessions.” What is more, you will learn how to shed this negativity before you carry it into your classroom. When others enter they will be entering an environment of absolute love

and harmony. They won’t know quite what it is about the room that makes it so wonderful. Let’s just say that there will be “something in the air.” Don’t be surprised when they enter and say, “boy,

I don’t know what it is, but I really like your classroom.” It’s funny, a couple weeks ago my wife walked into my classroom and said, “Your room has a really nice aura to it.” I replied happily, “Good, I’ve been working on it!”

Everything around you will become a reflection of your inner splendor, especially your

classroom. I won’t insult your intelligence by describing how this might benefit your students. I’m sure even the most limited imagination can figure that one out. Should My Students Meditate? Because science needs results that are verifiably comparable through multiple experiments, it is quite difficult to acquire actual scientific data that speaks to the impact meditative practices might have on the minds of a young person. For this, the validity of the practices and the faith these

experiences bring are based on the experiences of the young person who is meditating and those who are working with the student. For those who have experienced the impacts that transcendental meditation has on students with ADD and ADHD, meditation is a proven remedy.

Logic stands to reason that if the mind is running rampant, and is stealing the attention of a child, then a stilled mind will act less upon the attention of the child. The only people who can speak to this fairly are those who have firsthand knowledge of the effects of meditation on the mind and

one’s ability to control it. To be sure, there is no shortage of documented instances of the positive impact meditation can have on a person who suffers from attention deficit disorders. There is 8

hardly a single curable or incurable disease known to man where meditation wasn’t prescribed, and where meditation didn’t improve the quality of life of the individual who practiced it

regularly. I would suggest you take a professional’s opinion of these matters. At this point I am no

longer an impartial judge. I am absolutely certain that nearly every disease would be remedied in at least the slightest way with the systematic use of meditative practices.

Attention begins in the mind. Ironically, the portion of the mind that neuroscience has

discovered to be responsible for attention is the same portion of the mind the ancients claimed you should place your attention during meditation, the frontal lobe, or arjna chakra. By learning to

have full control over your awareness, you are strengthening your ability to determine that which

your mind focuses. A recent New York Times article explained how scientists have recently discovered an increase in the amount of grey matter in certain portions of the brain after

continued meditation. This grey matter is density; and the denser the tissue, the stronger the

muscle. Remember, all happens in the mind first, then the body. Still the mind and you still the body. Control the mind and you control the body.

You will likely find it difficult to actually have a silent seated transcendental mediation session

with your students, mainly due to time constraints. You may find it more practical to practice some of the other procedures suggested in the workshop. I have found that simple breath awareness

works absolute wonders in calming the class, and re-establishing the energy in the room. It will even have an impact on you. Alternate nasal breathing might even be a stretch, but it can’t hurt to

try. I would suggest that you start out simply, with simple breath awareness. Mantras are usually provided by those experienced in the practices of the yoga sciences, so the likelihood that you

would go that far in the practices of meditation is questionable. Even I haven’t administered that in

the classroom. I myself usually just practice breathing awareness, or move the students’ awareness throughout different parts of the body.

Some will certainly mock the experience, so rather than letting yourself become angry over the

situation, simply acknowledge the behavior, and either remove the student calmly, or explain to them again the importance of doing this practice. Do not force the subject. If an individual can’t handle it, then just remove them while you administer the practice to the rest of the class. It is

better that at least some do it rather than having one wreck it for the whole group. I’m betting that with time, the one odd duck will come around; everything about you and your class will become more positive, and as long as the resister doesn’t feel threatened, they will be drawn in with time.

The relationship you have with your students will be the greatest variable. If they trust you, you

will be able to go into deeper practices in your class. It is a guarantee that nothing can harm them.

There is absolutely nothing to worry about as it relates to that. Additionally, meditation is

harmoniously intertwined in all religious and spiritual traditions. Do not become concerned that the practices included herein encroach on any particular faith.

As an elementary school teacher you might find it easier to establish a morning routine of silent

awareness and the stilling of the mind in the classroom. You can do this by practicing either 9

breathing awareness or simple body awareness. You could also just ask the students to sit silently with their eyes closed. Other wonderful opportunities are right after recess and after lunch. One minute would be a perfect length to start with. With time you can increase the overall time to 2

minutes, but don’t push it. You are the teacher, and you know what they are capable of. Let me just ask that you don’t underestimate them. Also, don’t let them take the easy way out. At first their minds will be streaming like all minds that begin these practices. However, with time they will

improve. All students and classrooms are different, as you know. What is most important is that you try it. Thirty seconds is better than nothing.

For the middle and high school classes the first two minutes of your class is the most important.

There is a rush of energy into and out of a room when the bell rings. Like Pavlov’s dogs, the student’s energy peaks with the sound of the bell, and as their minds were in your hands a second ago, they are now off to wherever their next responsibility lies. With the newcomers in your room,

you truly have no idea what experience they just had before they entered your room. Meditation is the absolutely best practice for stilling the mind, and bringing it into the present moment. As little

as one minute of silent breath awareness (see practice below) can do wonders in reigning in the

wandering minds of young adults. You could use this in unison with bell-work. We all know the how the demographics of the student population has an influence on the delivery of the pedagogical material. Likewise, your ability to implement meditative techniques in the room will also be largely determined by the demographics of the students in the room. MANTRA MEDITATION Mantra – A compact prayer, examples of which are found in all spiritual traditions. Repetition

of the mantra generates love, fearlessness and strength. Through its earnest repetition, the mantra leads to Self-Realization.

- Ram Lev

During silent seated meditation it is helpful to have something to keep the mind occupied. The

average person has an estimated 60,000 thoughts on any given day. Please don’t assume you are going to sit down and say: “OK mind, STOP!” You will be sadly disappointed. What is more, this disappointment will turn into judgments about your inability to meditate, anger at your

“inabilities”, and the fear that you “won’t ever get it”. Once you fall victim to the problem creating ego, you’re finished. When you see your ego trying to make a problem out of something during

meditation or during the day, step back, observe, and determine if the thought is worth serving. If

not then let the thought go using one of the thought sacrificing strategies mentioned below in “Simple Breath Awareness.” Kindly remind yourself that there is no problem, and that you will get

it with time. Yes, I’m suggesting you to talk to yourself; just don’t do it where someone might hear you. Then they will really start to wonder!

Don’t get upset at the mind as it races. The mind is analogous to a car whose driver has the

pedal to the metal. Even after the foot is removed from the pedal the car has inertia on its side, and

will continue to roll. It needs a brake, and this is the mantra. Yet, even when the brake is applied, 10

either gently or swiftly, the car will still move forward for a while. This too happens with the mind. Just keep your attention lovingly on the mantra, and you will get what you need from each and every experience. If I were to give you one piece of advice, don’t have expectations.

Selecting a mantra is a special experience. This choice is not made by the mind; it is made by the

inner dweller that has is affectionate with the vibratory quality of that mantra. The mantra is chosen by the inner dweller, the higher self. You may prefer a prayer that has special meaning to you. This is a list of some of the world’s great mantras.

From the Christian Tradition:

‫ ٭‬Jesus

‫ ٭‬Isha (Sanskrit for Jesus) ‫ ٭‬Issa (Arabic for Jesus)

‫ ٭‬Yeshua (Hebrew for Jesus)

‫ ٭‬Lord Jesus Christ, Son of God, have mercy on us. ‫ ٭‬Lord Jesus Christ ‫ ٭‬Hail Mary

‫ ٭‬Ava Maria ‫ ٭‬Amen

From the Islamic Tradition:

‫ ٭‬Allah

‫ ٭‬Allah akbar

From the Hebrew Tradition:

‫ ٭‬Barukh attah Adonai (Blessed are thou, O Lord) ‫ ٭‬Ribono shel olam (Lord of the Universe)

‫ ٭‬Shema Yisrael Adonai Elohanu Adonai Echad (O, Inner Dweller, the Lord our God, the Lord is One)

‫ ٭‬Shiviti Adanai I’negdi tamid (I hold God before me always)

From the Hindu Tradition:

‫ ٭‬So-Hum (I am that)

‫ ٭‬Om Shanti Shanti Shanti

(Om is the sound that originates from the subtle vibrations of all that is in the cosmos. All subtle

sounds, combined, reverberate “Om.” Shanti is

Sanskrit for Peace. The first shanti is a prayer for your

own inner peace; the second shanti pleads for the inner peace of those in your immediate vicinity; the third shanti is a prayer for peace within all earthly consciousness.)

‫ ٭‬Hare Rama, Hare Krishna

(Hare means loving praise. Rama is the highest ideal of mankind. Krishna is the power that draws you to the Divine Reality in the cave of the heart.)

‫ ٭‬Rama

‫ ٭‬Om Namaha Shivaya

(Nothing is mine, everything is thine. Everything I

need is here for me to use and enjoy, not to possess, nor to be possessed by.)

From the Buddhist Tradition

‫ ٭‬Om mani padme hum

(Jewel in the lotus of the heart)

(I will not be including the step-by-step practice of silent seated transcendental meditation in this packet, but will be providing guided meditation during the weekend. We will also provide a CD that has a recorded guided mediation session to guide you through the session.)

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ALTERNATE NASAL BREATHING

(Nadi Shodhana Pranayama) By: Swami Rama

Nadi Shodhana or Channel Cleansing Breath is a simple form of alternate nostril breathing suitable for beginning students. Nadi means channel and refers to the energy

pathways through which prana flows. Shodhana means cleansing – so nadi shodhana means channel cleaning.

The nose contains a layer of tissue that is spongy and can fill with large quantities of

blood. This is called “erectile” tissue, and it is found only in a few areas of the body: the genitals, the breasts, and the lining of the nose. The swelling and shrinking of nasal

erectile tissue occurs in a constant, regular, and predictable pattern. As the tissue within one nostril swells, the tissue on the opposite side tends to become less swollen. This occurs in a predictable and alternating pattern approximately every one to two hours and has

been well-documented in research laboratories both in the West and the East. This rhythm can be interfered with by emotional disturbance, irregular schedules of meals and sleep, and irritation of the nose due to pollution, infection and other disruptive forces.

Adept yogis who focused on the science of the breath, made intricate correlations

between the way the breath was flowing and various psychological and physiological

states. They observed, for example, that when breathing through the right nostril

individuals tend to become more active and aggressive, more alert and more oriented toward the external world. Breathing on the left side, on the other hand, produces a quieter, more passive psychological state, one more oriented toward the inner world.

Scientists have confirmed that the nasal cycles correspond with brain function. The

electrical activity of the brain was found to be greater on the side opposite the less

congested nostril. The research showed that when the left nostril was less obstructed, the

right side of the brain was predominant and test subjects were indeed found to do better on creative tests. Similarly when the right nostril was less obstructed the left side of the brain was predominant and test subjects did better on verbal skills.

Yogi’s take this a step further and say that disturbances in the nasal cycle can lead to

disease. When the breath continues to flow in one nostril for more than two hours, as it does with most of us, it will have an adverse effect on our health and the longer the flow

of breath in one nostril, the more serious the illness will be. If the right nostril is involved, the result is mental and nervous disturbance and if prolonged (over a period of years) can

lead to diabetes. If the left nostril is involved, the result is chronic fatigue and reduced brain function and if prolonged will produce asthma. According to yoga, disease such as

asthma can be easily eliminated by teaching the patient to breathe through the right nostril until the asthma is cured and then to prevent it from reoccurring by practicing the

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alternate nostril breathing technique which clears any blockage to air flow in the nostrils and reestablishes the natural nasal cycle.1

One of the great yogic sages of the twentieth century, Swami Rama from the Himalayas is the

channel throughout which I received my teachings in the yoga philosophies. His student, my guruji, Ram Lev, continues to guide both my wife and I throughout our journey. He and his wife’s

American Meditation Institute (AMI) in upstate New York is where I received my initiation and

instruction in the yoga sciences. The steps to the alternate nasal breathing below are outlined as they are taught at AMI.

IMPORTANT NOTE BEFORE STARTING: The following steps are to be followed only if you are

performing Pranayama during waking hours. If performing Pranayama in the evening or during resting hours, do the exact opposite of the steps that follow. Whenever you see the work “right” replace it with “left;” if you see the word “left,” replace it with “right.” The counts that occur throughout the practice remain the same.

1. Like all meditative practices, begin by sitting in a comfortable, stable posture, with your

head, neck, and trunk straight, with the eyes gently closed, mouth gently closed. Release the tension in the jaw muscles, and relax the muscles around the eyes and ears.

2. Begin by using the thumb of the right hand to cover the right nostril, blocking all air movement.

3. Exhale all stale air out of our left nostril. 4. Close the left nostril with the ring finger of the right hand, and then lift the thumb from the right nostril. Inhale smoothly and fully through the right nostril.

5. Close right nostril with thumb, release left nostril, and exhale smoothly and fully out the left nostril.

6. Repeat steps 4 & 5. 7. Repeat step 4.

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-Science of Breath, Swami Rama, Rudolph Ballentine, M.D., Alan Hymes, M.D., Fifth Printing 2004 via http://www.holisticonline.com/Yoga/hol_yoga_breathing-ex-nadisodh.htm (Internet) cited 2/5/09, Nadi Sodhana (Alternate Nostril Breathing) 13

8. After fully inhaling in through the right nostril for the THIRD time, you will now exhale through the right nostril.

9. Fully close the right nostril with your thumb, remove the ring finger from your left nostril, and inhale smoothly and fully through your left nostril.

10. Close the left nostril with your ring finger, remove the thumb from the right nostril and exhale smoothly and fully.

11. Repeat steps 9 & 10. 12. Repeat step 9.

13. After fully inhaling in through the left nostril for the THIRD time, you will now exhale through the left nostril.

14. This is one full cycle of alternate nasal breathing. 15. Repeat this full cycle 3-5 times. You will find that closing your eyes during this practice will enhance the experience. You can

place your awareness completely on the breath, in and out, in and out. Or, you can envision the

movement of energy up and down the spinal column (up with the inhalations and down with the exhalations.) Additionally, some prefer to follow the “So-Hum” mantra during alternate nasal

breathing. In stillness, and when very attentive, you might hear the subtle sound of the inhalation of breath as “So,” and the subtle sound of the exhalation as “Hum.” Simply listen to the “ So-Hum” as you follow each and every inhalation and exhalation.

SIMPLE BREATH AWARENESS Simple breath awareness can work absolute wonders. By practicing simple breath awareness, an

individual can quickly enter what is called “the witnessing state.” Here, attention is directed away from debilitating thoughts of the day and focused upon the movement of breath throughout

different parts of the body. In the witnessing state you, the observer, are detached from the thoughts that are forever stealing the attention of the observer as you bring all your awareness to the breath. Unlike silent seated meditation, which uses breath awareness in the process of acquiring a

meditative state, simple breath awareness can take anywhere from 30 seconds to 1 minute, to 5

minutes. The time spent is determined by worldly obligations and/or the amount of stillness needed. If unfulfilled by simple breath awareness, an evening meditation might be in order, as is morning meditation to better prepare you for your day.

The unimpeded breath is smooth, full, and calm. Stress from the days results in cramping

throughout different areas of the body, one being the abdomen. As the abdomen becomes cramped, proper smooth diaphragmatic breathing ceases and breathing begin to rise up into the chest cavity. Proper, stress-free breaths are reflected in a gentle swelling of the belly with each inhalation and the gentle deflation of the belly with each exhalation. There will be some movement of the collar bones, but to a large extent the chest remains unmoved. When stressed, the chest heaves as the 14

breaths come in and out. Stressful breaths will also make noises as the air rushes past the nostrils, and will often times be shallow and choppy.

To check your breathing, place your hand gently on your belly and feel its gentle rhythms as

you breathe. Even if you were a chest breather a moment ago, by placing your hand on your belly you might observe the release of tension in the belly as breathing becomes fuller and smoother.

During this and other meditative practices, you will often times observe the release of tension as the stomach gently shudders and the body takes a great breath fully and gently involuntarily. This

reminds me of a child after they are finishing a good cry, and their body’s breathing comes back to normal. You can watch them as their body shakes, and they take deep, calming breaths. Their bodies are naturally doing this, this in not done deliberately by them. This is the process of releasing the paralyzing tensions held throughout the body by the stress of the days. This is very therapeutic.

Simple breath awareness is perfect for students. The following steps can be followed to help

students cope with stress that arises from test anxiety, workloads, personal problems, or to simply prepare them for the day. Students who find it difficult to concentrate in class can find lasting

benefits from the consistent use of simple breath awareness techniques. As mentioned earlier, keep it very simple as you introduce students to breathing techniques. The level to which they let you take them will be made very clear by the degree to which they trust you. This is not to say that

because there might be silliness that they don’t trust you. You will just have to work through it. It is important to note how challenging it can be to introduce any new practice or procedure into the

classroom mid-way through the year, and this isn’t different really. While it is better to establish the routine of the class right out of the gate, don’t wait until next year to give it a shot. By practicing this year with this and the following strategy, you will be better prepared to implement it in the coming year.

Simple Breath Awareness Practice (Anywhere from 1 min +) Like all meditative practices, begin by sitting in a comfortable, stable posture, with your head, neck, and trunk straight, with the eyes gently closed, mouth gently closed. Release the tension in the jaw muscles, and relax the muscles around the eyes and ears. Promise yourself that you will give your full attention to the breath throughout the exercise, however long it might be. If thoughts

come into your awareness, simply acknowledge them, and sacrifice them; let them go, let them

leave your awareness, and bring your attention back to the breath. Many visualize the placing of the thought into a fire, and watching them become consumed by the fire. Some prefer to place them

into the hands of God, while acknowledging that the thoughts are not needed at this time. Others imagine the thought as cloud passing through the head, and remain detached as they watch drift away.

Whatever the process, it is MOST IMPORTANT that the thoughts are not suppressed, or buried;

they will only resurface again in the future. No matter the thought, it is most important to realize that this is not the time to pay attention to the thought. This is the time to get away from them.

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Sacrificing these thoughts is your duty during these precious moments of meditation. During the process of sacrifice you are calm, still, unmoved by the awareness of the thoughts. Obviously the

thoughts are going to be there. No problem. Don’t let the ego make a problem out of them. This is the nature of the mind. It is a thinking organ. It is your job to tame the mind; this is no small feat. Sitting comfortably, bring all your awareness to the bridge of skin between the two nostrils.

Observe the cool/dry air of the inhalation, and the warm/moist air of the exhalation. You aren’t doing anything, you are simple observing. Stay here for 3-4 breaths, or as long as you feel

comfortable, and when you are ready, begin observing the breath as in travels in through the toes, up past the ankles, calves, knees, thighs, hips, the body core, and out through the top of the head

(the crown). Then, follow the exhalation as it travels in through the top of the head (the crown) and back down through the body core, past the hips, thighs, knees, claves, ankles, and out through the toes. Follow this path of breath of the inhalation and the exhalation for 3-4 breaths, or as long as you feel comfortable.

Next, begin the inhalation at the ankles, and travel upwards from there, out through the crown,

then from the crown back down to the ankles. Follow this path for 3-4 breaths, or as long as you

feel comfortable. Continue working your way up through the body, following the breath from the

ankles to the crown, from the crown to the ankles; from the knees to the crown, from the crown to the knees; from the hips to the crown, from the crown to the hips; from the naval to the crown,

from the crown to the naval, all the while spending 3-4 breaths (or as long as you feel comfortable) on each path.

After you follow the inhalation from the naval to the crown, observe the inhalation as it travels

from the base of the spine, up out through the crown, and the exhalation from the crown back

down and out the base of the spine. While the breath rides up and down the spine, imagine a very thin golden thread running the full length of the spine. This thread is illuminated as the breath runs up and down the thread like a rail. Follow the breath on this path for as long as your session allows. Before concluding, bring all your awareness into the chest center (The Cave of the Heart/The

Seat of the Soul). Here, simply remain in the witnessing state for a moment, and calming become

aware of your surroundings. Remaining still, open your eyes, and go about your business lovingly. SIMPLE BODY AWARENESS Simple body awareness is a wonderful little practice the help bring the mind and body into the

present moment. To a large extent, all of the practices included within this packet are designed with one overarching goal: Presence. In order to find presence you must surrender the debilitating

thoughts, the relentlessly inhumane voice in the head, the voice of the ego. I don’t want to tell you

this is either easy or hard to do. I will say however that everyone who has ever meditated has at one point wanted to jump out a window to escape the voice in the head. Still there are times when those same people have stumbled upon incredibly still moments they wished would last throughout

eternity. It is the thoughts - usually about the past or the future - that cause stress, dis-ease, and 16

worry. While the use of other practices is necessary, and highly encouraged, the use of simple body awareness is great for that quick fix. This little strategy can be overlooked, underestimated, and

forgotten because discussion of meditation often ignite the vision of yogis sitting in lotus positions. But, as the 20th century Indian sage Sri Aurobindo explained, “All life is Yoga.” What he meant is

that even throughout the day we must be mindful and ever aware of the impact our thoughts have

on us. When overwhelmed and unable to flee to the dark confines of your meditation corner, simple body awareness might be just what the doctor ordered.

Simple body awareness means just that: simply becoming aware of the body. With this you move

out of the head; what the Islamic mystic Al-Ghazali described as, “The Mansion of Delusion.” When you do this, you will instantly enter the state of The Observer, and sense an immediate state of

presence. If you stay with the body, even for just 30 seconds, you will clearly notice a calming effect overtaking what was just seconds ago an instrument of tension and dis-ease. You cannot become fully aware of the body while remaining in the head. It is impossible. You have “abandoned the Mansion of Delusion and entered the Mansion of Eternity,” and instantaneously felt the effects.

Silent seated meditation will deepen with the use of this amazingly effective little practice. Why?

Because all life is yoga, everything is connected. The thoughts that brought you to the state of such tremendous dis-ease during the day will be the same types of thoughts that steal your attention during silent seated meditation, or alternate nasal breathing, or during breathing awareness

activities. By escaping them in the moment, during the day, the impact will reverberate in your other practices. But don’t take my word for it; let your experiences build your faith.

For teachers and students this is amazingly convenient. Students can do this just before a test;

teachers can do this between classes, while students are silently reading, or for a quick moment in

the middle of grading. It is best accomplished when attention does not need to be on any one thing in particular because it requires focus. Even during meetings can be an opportune time to survey the body. I have witnessed amazing results with my students who struggle from ADD and ADHD with this exercise. I even had one just up and say, “SIR, THIS IS AMAZING! I CAN FEEL COLD

MOVING THROUGHOUT MY LEGS!” Interestingly, as fast as he jumped out of the state of the observer, he went back, and concluded the exercise calm, and ready for instruction.

Preferably, you would assume the meditative posture during this practice; however it is not

completely necessary because this practice can be discreetly done anywhere. I might add however that even if your posture is loose and slumpish, you’ll likely find yourself wanting to sit erect, even

correcting your posture involuntarily throughout the exercise. There is no rush to move throughout the body during the practice, the aim is to simply leave the mind. Keeping your awareness always at the bridge between the nostrils can do this, but the mind might become bored and begin to wander. The movement throughout the body will help you to better stay out of the head, and keep the mind “interested.” Make no judgments as you move throughout the body. The overall timing will vary, depending on your worldly commitments, but stay mindful not to rush. If you only have time to

make it partially through the practice then that is no problem. The point is simply to leave the mind, 17

and to become still. Your mind will want to rush, so when this happens just look back at it and gently smile. The mental state which smiles is the mental state in which you are looking to be. The smile isn’t mocking the mind, but rather represents a loving sympathy that the mind is suffering

from the stress of the days. It represents contentment in knowing that you don’t have to react to its current hastened state, and that you are in absolute control. Like all other practices you are

disregarding all thought. If a thought comes into your awareness, practice the sacrificing strategies mentioned in the simple breath awareness practice.

Simple Body Awareness Practice (Anywhere from 1 min +) You may choose to close your eyes to help make the experience more intimate, though it is not necessary. Begin by bringing your awareness to the bridge between the two nostrils. Remain there

for a few seconds, becoming aware of the cool dry air with each inhalation, and the warm moist air with each exhalation. Stay here for 4-5 breathes, or until you are ready to move on. I choose this place of the body to begin because it is the quickest and easiest place for me to become aware of.

From there, move your awareness throughout the skin of the face. Observe the energy that flows throughout the face. Don’t do anything, just observe (this may take a moment with the first few

attempts, but will become easier with time). Remain in this state of awareness for a half minute. Next, move your awareness to your hands. Observe, without touching, and feel the energy

within the hands. You are simply observing. Once you’re aware of the hands remain there for a few

moments. Slowly, begin to move your awareness up the arms, and become aware of the energy from the fingertips to the shoulders. This might be a challenge, but stay with it. Ironically, the less you try, the easier this whole process is; just let it happen. Once aware, remain present with this part of the body for a moment, or until you are ready to move on.

Next, disregard the arms and move to the feet, and like the hands, simply become aware of the

energy within the feet. You’re not doing anything, just observing. After a moment begin to slowly

move your awareness up the legs until you are aware of the whole lower portion of your body, from the tips of your toes to your hips. Remain present until you’re ready to move on.

Now slowly and lovingly bring all of your awareness into the center of the chest. Every ounce of

determination is focused on becoming centered. No judgments, no expectations. Just walk in. Stay centered in the fullness of the Seat of the Soul, and after a moment slowly spread throughout the

entire body temple, observing the fullness of the whole body. Conclude the practice by re-entering

the cave of the heart/chest cavity, slowly open your eyes, and lovingly go about your daily activities. JAPA (Meditation in Action) Japa takes Sri Aurobindo’s “all life is yoga” literally. During japa the person is “in action” with

the mantra. “In action” can mean anything from walking to work, to the bus stop, through the mall, through the halls, waiting for the photo copier, making a cup of tea, doing the dishes, proctoring an exam. “With the mantra” means that while you perform these activities your awareness is on the

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vibratory qualities of your mantra. Ideally, your awareness would be 100% with the activity you are performing, but our bodies often act completely independent from the mind. Have you ever driven home without thinking about driving? You know you drove, but you weren’t “aware” of your

driving; it sort of just happened, then suddenly you were home. Your mind was on anything but the driving: the grocery list, the argument with the spouse that morning, what to make for dinner, if

you had that ingredient in the cupboard, why did you forget to send that stupid e-mail, why did you send that stupid e-mail, how can you get to that one student, how are you going to pay for that bill, how much will the shimmy in the front right wheel cost?

When the mind is totally stilled, and total awareness is on the action at hand, this is presence.

The body acts more harmonious in presence. There will be no resentment, no mental projections of where you should/could be, and as a result the task will be performed with joy, clarity, and when

necessary, creativity. Japa helps train the mind to abandon redundant, useless thought from stealing attention and causing dis-ease. Even the simple act of introducing the mantra into your awareness is very powerful. You are at this point actively involved in determining where your attention goes. You are determining your destiny. It is as powerful as getting out of bed. Taking control of your

own awareness is that first step in controlling the mind. Never underestimate the importance of

these seemingly insignificant actions throughout the day. As Ram Lev says, “every thought counts.” When performing Japa just use your mantra in unison with the everyday “mundane” activities.

Don’t rush the mantra; keep it slow and steady. Give your mind to the mantra, and let the body act. Melissa and I will go for mantra walks. These are typically faster paced walks designed to release bottled energy and tensions; the arms move freely, but the lips do not. There is no talking, only

awareness of the surroundings and the mantra. Done after meditation is wonderful, but of course not necessary. If done while laying in bed you might discover your mantra making a guest appearance in your sleep. You might also find your sleep to be more fulfilling. Performing japa with the other practices mentioned here helps us to become Yogic. Yoga is no

longer something we do; it is who and what we are. Meditation is no longer something you do, it is

something you become; Stillness. The ultimate goal of all of these practices is simply to create inner stillness. With this inner stillness our outer actions become harmonious with the environment. It is

difficult to say which brings the greater joy, living with a peaceful inner state or creating peace and harmony with every word you speak and action you take. Whenever I ask myself why I place such

an emphasis on the yogic practices, without fail one of my favorite teaching of Jesus comes forward into my awareness:

“Neither shall they say look here! Or, Lo there! For behold, the Kingdom of Heaven is within

you.”

Luke17: 20-21

Namaste. 19

RECOMMENDED READINGS

The Heart and Science of Yoga by Leonard Perlmutter

Swami Rama of the Himalayas Art of Joyful Living

OM the Eternal Witness

Choosing a Path

Path of Fire and Light I

Conscious Living

Path of Fire and Light II

Essence of Spiritual Life, The

Perennial Psychology of the Bhagavad Gita

Freedom from the Bondage of Karma

Personal Philosophy of Life, A

Holistic Health, A Practical Guide

Portrait of a Himalayan Master

Lectures on Yoga

Sacred Journey

Let the Bud of Life Bloom

Samadhi

Life Here and Hereafter

Science of Breath

Living With The Himalayan Masters

Swami Rama's Life and Mission

Love and Family Life

Yoga and Psychotherapy

Meditation and Practice

Yoga the Sacred Science Volume 1

Eknath Easwaran Bhagavad Gita (translation)

Dhammapada (translation)

Bhagavad Gita (3 volume commentary)

Dialogue With Death

#1 End of Sorrow

Gandhi the Man

#2 Like A Thousand Suns

God Makes the Rivers to Flow

#3 To Love Is to Know Me

Original Goodness

Climbing the Blue Mountain

Seeing with the Eyes of Love

Compassionate Universe

Upanishads (translation)

Conquest of Mind

Words to Live By (Revised)

Constant Companion

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Swami Veda Bharati (Dr. Arya) God

Superconscious Meditation

Light of Ten Thousand Suns

Yoga Sutras of Patanjali Vol. 1

Mantra & Meditation

Yoga Sutras of Patanjali Vol. 2

Meditation and the Art of Dying Philosophy of Hatha Yoga

Ramesh Balsekar Consciousness Speaks Duet of One Final Truth

Linda Johnsen Daughters of the Goddess

Lost Masters: Sages of Ancient Greece

Kirtan!

Meditation is Boring?

The Living Goddess

A Thousand Suns

David Frawley Ayurveda and Marma Therapy

Inner Tantric Yoga

Ayurveda and The Mind

Tantric Yoga and The Wisdom Goddess

Ayurveda, Nature's Medicine

Widsom of the Ancient Seers

Ayurvedic Healing

Yoga and The Sacred Fire

Various Authors Alkalize or Die, Dr. Theodore A. Baroody

I Am That, Nisargadatta Maharaj

Anatomy of Hatha Yoga, Dr. David Coulter

Perfect Health, Deepak Chopra

Autobiography of a Yogi, Yogananda

The Power of Now, Eckhart Tolle

Ayurveda: Science of Self Healing, Dr. Vasant Lad

Running and Breathing, Justin O'Brien/Swami Jaidev

Ayurvedic Cookbook

Sermon on the Mount, Prabhavananda

Ayurvedic Cooking for Westerners

Spiral Path, Theresa King

Common Trustful Surrender, Vol 1- Swami Nijananda

Stillness Speaks, Eckhart Tolle

Common Trustful Surrender, Vol 2- Swami Nijananda

Strong & Fearless, Phil Nuernberger

From Loneliness to Love, Dr. Phil Nuernberger

Trustful Surrender, Jean Baptiste & Colombiere

Hatha Yoga Pradipika

Wellness Tree, Justin O'Brien/Swami Jaidev

How to Know God, Prabhavananda & Isherwood

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