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Meditation is a form of mental martial arts.

January 8, 2011 by Julie Lusk

Joan Borysenko says…

Meditation is a form of mental martial arts. If we resist thoughts, they will overpower us. But if we just step lightly out of their way, letting them come and go like birds flying overhead, we can use their energy to further focus our minds.

The nature of the mind is to think and create, so the mind naturally wanders during meditation. The demoralizing thought that only your mind wanders while other meditators are sitting there in bliss is a major reason why people give up on meditation practice. All people think when they meditate. What distinguishes the novice from the skillful meditator is the attitude of detached awareness that the skillful meditator maintains toward thinking.

Is this true for you? How do you handle it when your mind is restless?

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Understanding OM | AUM

OM |AUM conveys universal peace, harmony, and divinity. Om is the sound vibration of the true Self (Atman) and exemplifies supreme consciousness. The sacred vibration of Om (Hindu, Buddhist, Jain) is similar in sound and meaning to Amen (Christian), Amin (Islamic). Notice how Shalom (Hebrew) and Om Shanti (Sanskrit) share similar sounds expressing peace.

Comprehensive in nature, Om is visualized by the image (yantra) above. It is the cosmic, primordial sound vibration of divine universal consciousness. Like other mantras, it transcends the mind and emotions. Its celestial qualities can be revealed and actualized when one’s body and mind vibrate to its sacred sound through repetition (japa). Repetition can be done out loud to influence us physically, whispered or with one’s lips for a mental-emotional effect, and silently for inspiring one’s higher Self.

Om is naturally heard when breathing out slowly. Start with your mouth open. Breathe out to hear aaahhh. Listen for ooouuu as your lips begin closing. You will hear mmmm when your lips close. Listen to the silent pause afterward.

The full meaning of Om is infinite. Over time, chanting Om and/or visualizing it personally can reveal its significance. Reading about it is helpful but cannot reveal its power. For inspiration, here is some of its meaning and symbolism. Colors are provided to aid understanding of the relationship between the visual and auditory experience of Om.

Written and compiled by Julie Lusk. Primary sources: Vedas, Mandukya Upanishad, Bhagavad Gita, and Yoga Sutras. ‘The Secret Power of Yoga’ by Nischala Joy Devi. Diagram and explanation of OM’s symbolic significance by Sreedevi Bringi.

OM Sound and Symbol– pdf Chart to Print

Sound vibration	A (aaaah)	U (oouuu)	M (mmmm)	Silent Om
Visual symbolism	Bottom left curve	Side curve	Top left curve	Crescent moon = Illusion. Obstacles
				Dot = true Self
Aspects of time	Past	Present	Future	Timeless
Aspects of focus	Outward	Inward	Outer inner harmony
Aspects of being	Body	Mind	Spirit	Absolute
Chakra energy	Lower chakras	Middle chakras	High chakras
4 awareness states	Waking \|Duality	Dreaming	Sleeping \| Nonduality	Turiya (4^th state)
4 mind states	Conscious	Subconscious	Unconscious	Turiya (4^th state)
3 realms	Earth	Atmosphere	Heaven
3 gunas (attributes)	Rajas (overactivity)	Sattva (harmony)	Tamas (inactivity)
3 universal forces	Creation	Preservation	Dissolution
Trinity	Brahma Father / Mother	Vishnu Son / Daughter	Shiva Holy Spirit

OM Sound and Symbol– pdf Chart to Print

How to do the Breath of Fire: Kapalabhati Breathing

July 12, 2011 by Julie Lusk

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Kapalabhati is pronounced KAH-pah-lah-BAH-tee.

The Breath of Fire is a powerful yoga breathing technique that emphasizes a pattern of quick exhalations followed by passive inhalations.

Benefits of the Breath of Fire – Kapalabhati Breathing

It cleans and purifies the respiratory system, invigorates the vital organs of digestion, and strengthens the nervous system. Due to the swift and sharp exhalations, a shift in pressure occurs in the cerebral spinal fluid. This causes a massaging effect on the brain, enlivening every cell, and creates an “aura’ of light and vitality around the skull. According to yogis, it has a positive influence on both the third and sixth chakras.

How to do the Breath of Fire – Kapalabhati Breathing

The breath of fire is best practiced on an empty stomach. It is not to be practiced if you are pregnant, menstruating or have high blood pressure, recent abdominal surgery, heart disease, severe lung disease, hiatal hernia, or glaucoma. Do not use too much force and be cautious if you have digestive or respiratory problems. If you have questions, please consult a qualified teacher.

Practice three rounds daily.

Come into a comfortable seated position with your spine erect. Take a few deep breaths and relax.

Exhale quickly and completely through the nostrils by contracting (snapping) the abdominal muscles toward the spine. Follow this with a passive inhalation. Repeat this several times slowly. The secret is in the rapid pumping of air out from the lower lobes of the lungs, followed by a passive inhalation that occurs naturally and automatically. The exhalation is active and the inhalation is passive.

To learn the proper amount of effort needed for each exhalation …

[Read more…]

Yoga Nidra Stories

August 29, 2014 by Julie Lusk

Please help Shavasana . The clock is ticking. My next book, “Yoga Nidra for Complete Relaxation and Stress Relief” is due at the publishers Oct. 1, 2014.

You can help by sharing your stories about your Yoga Nidra experiences down below. Your stories add a special depth like nobody else can and might be included in the book.

I’m interested in knowing things like what you like about yoga nidra? How has it helped you? What is your experience with using a resolve – a sankalpa.

Feel free to add anything else you would like to share, including what you would like to see in this book.

Thanks in advance!