One of the most popular and beneficial postures among our beginning yoga meditators is Cat/Cow. There are several variations of this pose. However, one of the most difficult parts for those new to the posture is perfecting the table top @ the beginning. I chose this first video because the instructor really has a beautiful, flat back. A great model for those of you that need someone to compare yourself to when trying this @ home.

Once you have the basic posture down, if you want to add to it, you can. I really recommend staying with the basic pose for a year or two. When you feel that you would like to extend the posture to increase the benefit, you might try the variation offered by the instructor in the second video. I really like the way she explains each step as she moves from cow to cat to child's pose and then to cobra and back.

Youtube can be a great resource, but be aware that anyone can post a youtube video...whether they know what they are doing or not. If you would like to purchase some videos to try @ home, I recommend the Gaiam company. They tend to have competent instructors a couple of which are Rodney Yee and Susan Deason.

On some occasions, we have students that would like to try Cat/Cow, but have knee issues. I was delighted when I found this third video with Rodney Yee. Here he not only demonstrates how to practice Cat/Cow using a chair, he has an entire routine that should be very useful for those individuals that can not or should not kneel on the floor. Notice his posture as he moves from one pose to the next.

I hope you find these videos helpful as you practice Cat/Cow @ home.

Namaste,
  S.

This morning I received an e-mail from a very dear friend. He had questions about reaching goals and overcoming doubt and fear. I have been wanting to write about this for some time and responding to his questions has allowed me to organize my thoughts on the matter. Here is an abbreviated version of that response:

Failure is entirely in the mind. Once you lose your fear of failure, you can do anything. If, instead of failure, you see every challenge as an opportunity to learn, then you are unstoppable. If you choose to look for blame (yourself or others) you will learn nothing. That's the first part. The second part is ... forgiveness... However, really turning your/my/our attention inward and focusing that love and forgiveness on yourself takes practice. It's okay to love yourself. (You are) a beautiful person inside and out, but the inside is more important. Stop judging others and you will stop judging yourself. Judging is a HUGE obstacle. We all do it...Remember, loyalty and prejudice are no different. They both are forms of judging AND they prevent one from being objective about various situations. If one can be objective, then we realize that events are not happening to us and start to see the opportunities all around us. Also, we need to learn to adjust, adapt and acclimatize to every situation, whether that situation meets our expectations or not. Of course, it would be better not to have expectations @ all.

Some other recommendations:

*Know what you want. Write it down. Make lists of the things you want to accomplish for a day or a lifetime. Those lists may change.
*Every morning, wake up knowing what that day is to be about...(if you) don't meet that particular objective...forgive (yourself), look @ what (you) did that was of benefit and start over the next day.
*Ignore as much negativity as possible and do not let the offhand remarks of others shape your identity. People project their needs, wishes, fears and desires onto others. We can not see  qualities in others if we do not possess them ourselves. If you see (someone) as inspirational then you yourself are indeed inspirational. :-D
*Recognize that no individual is better or worse than (yourself). And, likewise, (you are) no better or worse than anyone.
*Try to not get too hung-up on when (you) reach a particular goal. (You'll) get there.
*Let go of criticism. There is always someone who will tell you that you can not do it. Sometimes (my/your/our) way works out and sometimes it doesn't...learn something, ask the question again and then move forward.
*I knew a swami that said, "We only have 3% free will. Use it." Great advice!
*Know the difference between hoping something will happen and believing it will happen. There is a BIG difference between hoping and believing.
*Find a deep spiritual path that brings you joy and inner peace. Practice it everyday. Meditate everyday. Love yourself and everyone around you. Forgive yourself and everyone around you. Realize how truly amazing you are. Remember that you are loved. Remember your good deeds.

Deepest Shanti and Prem,
  S.

Dear Yoga Meditators,

This evening I have two stories to share. Both of them are simple tales of the law we call Karma.

In the first story, a woman of advancing years had a job she hated. All her life she wanted to be domestic, take care of her home, paint and enjoy a quiet life. So, she decided that when she was old enough to retire she would. And she did. She moved onto her sister's property in order to keep her expenses low. She lived off a tiny social security check every month. She stayed home most days. In the mornings she read spiritual texts and then she went into the kitchen and meditated on the trees that were outside her window. After that she painted for most of the day. At night she ate in front of the TV watching movies until she fell asleep. She got up the next day and did the exact same thing. Sometimes, she would have disagreements with her sister, but then she would come back to her home, do the things that she had waited her entire life to do and forget about it. As it turned out, this woman was also a smoker. She was diagnosed with emphysema, but continued to smoke. People in her family scolded and warned her that she shouldn't. She would say, "I'm 65! I enjoy smoking. Let me do what I want."

One day, the woman's story ended. The sheriff treated her death like a crime scene and did a thorough investigation. His findings were that she was alone, looked as if she passed away peacefully and concluded that the cause of death was "breathing problems." She was 73 years old.

In our second tale, a young man visits a swami to learn the secrets to making his dreams come true. The conversation went this way...
The swami asked, "What is it that you want?"
The young man stated, "I want to be rich!"
The swami asked, "Do you study finance?"
The young man answered, "No."
"Do you study the stock market?"
"No."
"Do you have a savings account."
"No."
The swami looked the young man in the eyes and said, "You do not want to be rich."
"But, I do," the young man insisted, "I want to be rich!"

There is a huge difference between these two stories. The only thing they have in common is karma. Every thought we think, every word we speak, every action creates karma. Karma is simply the law of cause and effect. It's not good or bad, right or wrong. Put simply, as we sew, so shall we reap.

In the first story, the woman understood that she wanted to stay home, paint, keep her peace, watch movies and smoke. She never said that she wanted to be rich or healthy. She visualized what she wanted her life to be about and then she took action to create the life she wanted. It was not the life others wanted for her, but it was her choice.

In the second story, we have someone that clearly does not know what his life is about. No god or guru can give him what he thinks he wants. In most cases, people who want to be rich work hard to earn it.

So, I leave you with these questions to reflect upon: What is your life about? What do you do every day? Do you like what you are doing now or would you like your life to be different? What would you like your life to be about? Are you willing to make the changes it takes in thoughts, words and actions to live the life you want? Or, if you are not willing to make any changes, could you be happy with your life exactly as it is now?

Namaste,
  S.

This evening I'd like to ask you to consider a few questions. When was the last time you really enjoyed every bite of food during a meal without distraction? Did you enjoy preparing the meal? Did someone you love prepare it for you? Did either of you set the table lovingly to make the meal extra special? Did you select the ingredients with anticipation about how the meal was going to look, taste and smell? Really think back to the last time you were aware of the experience of an entire meal. It didn't have to be a fancy meal, just one that you can recall all the way through from beginning to end. One that you truly took the time to enjoy. When you can completely recall that experience hold onto it for a moment. Does it put a smile on your face? Being present in that moment completely was a form of mindfulness. In that moment you were aware. In that moment you were living your life.

Now ask yourself, how many meals do I consume with complete thoughtlessness? How many meals come out of a box made in a factory? How many meals do I eat while completely distracted watching television or talking on the phone? How many times can you honestly say, I have no idea what I ate, what it was like or what I was doing when I ate the meal? Were you living your life or just going through the motions? And if that is true of the food you put in your body, what about all the other activities that take place during the day? Are you there or in auto-pilot?

I don't ask these questions because I need to know what you ate. And I am not suggesting that you should be overly attached to the senses. I use this example to illustrate the way we often move from activity to activity thoughtlessly or, more accurately, mindlessly. And therefore we are not really living @ all.

We. Should. All. Slow. Down.

Unplug. Have a picnic. Or @ least take the time to bite into a crisp, sweet apple and really experience it. Meditation doesn't have to end on the mat. In fact, the purpose of meditation is to learn to live everyday all day long - with awareness.

Shanti,
  S.

If there is one subject that is typically an unwelcome topic of discussion it is the death of the physical body. It is inevitable, and yet, we don't want to talk about it. Then, when a loved one passes, we don't know what to do. I feel that bringing it up here is probably long overdue. I was fortunate to learn years ago a very helpful ritual called the Ritual for the Departed. Every year, usually in November, my Guru and the other disciples gather and do the ritual together as a way of helping our loved ones...and also ourselves. But the ritual can be done any time of year, for anyone. Some people are deeply grieving the recent loss of a relative and feel overwhelmed. Some people are mourning a beloved pet and find that they have no one to talk to that understands just how deep their feelings go and what it is like to live their lives without the adoring look from the loving companion that used to sit @ their feet. And, still others, have grief that is socially unacceptable to mention, like the enormous feeling of loss from a miscarriage or abortion. Yes, these are deaths of loved ones, too, although others may not see it that way.

I bring all of this up, because I've often thought that if I could teach this ritual to others, they might find comfort in it. I had the thought, but did not know how to broach the subject...until today. A person I only recently met mentioned that she might be interested in learning to meditate to help her through her own recent loss. I was moved by her openness. I honor her by doing the same.

If any of you are interested in learning the ritual, please let me know. I will come to your home, if you are comfortable with that. You are also welcome to make an appointment and meet me @ 1415 N. Loop W. Whatever make you most comfortable. And, I promise to offer the ritual to everyone as a group in the fall and make it part of our regular practice.

In Kriya Yoga, we believe that the spirit never dies. Our loved ones never really leave us, only the Mind thinks they do. I believe that deeply, and yet, I understand what it feels like when the story of the person or pet you love comes to an end. They transition. We adjust. Grieving is a natural part of this earth life. It just means that you love them and that you miss them.

Deepest Shanti and Prem,
  S.

This evening I would like to share a short video filmed several years ago @ the Temple of Kriya Yoga in Chicago. In it Goswami Kriyananda explains how meditating on the breath helps us let go of ego and not interfere in the lives of others. This letting go leads to a state of bliss.

Shanti,
  S.