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How Mantras and Memorization Benefit the Brain February 1, 2018 18:30
I spent nearly a week memorizing a new mantra. Most of the mantras I work with are in Sanskrit, but I came across a Tibetan mantra that resonated with me. The Guru Rinpoche mantra is only eight lines long, but learning it was slow-going and challenging. I don't read the Tibetan language (same is true for Sanskrit), so memorizing a transliterated text is a lot like learning a language within another language, and as a visual learner, it offered a new set of challenges for me. The sounds were new. The combinations of syllables were clumsy and awkward at first. From the outset, memorizing eight short lines seemed very daunting.
I work as a tutor at a local high school, so in between student sessions, I listened to an audio recording of a lama chanting the mantra over and over again (thank goodness for YouTube). My commute home is usually 30-45 minutes long, depending on traffic. Each afternoon I chanted two lines of the mantra while driving home. On Monday, I worked with the first two lines. Tuesday, the second pair, etc The chanting was very slow at first. There were long pauses and hesitations as I worked to find the right sounds in the right order. I had to remain intensely focused, not only on driving, but on reciting each line over and over again. Slowly, over the course of the week, I was able to chant the entire mantra. It required time, effort, and painstaking dedication, but it was worth it. Not only do I have another sound tool to play with in my energetic repertoire and practice, but I did something good for my brain, too. Here are some of the benefits of memorization:
* Mental Flexibility and Agility
Just as consistent, challenging exercise benefits the body, memorization is a useful way to stimulate the brain. Functioning like "mental gymnastics," memorization makes the brain more quick, agile, and flexible.
* Improved Neural Plasticity
Medical research has found that rote memorization benefits the hippocampal foundation, which is crucial for episodic and spatial memory in humans. In a recent Irish study of participants aged 55-70, researchers concluded that repeated activation of memory structures in the brain promote neural plasticity in the aging brain. In other words, we need to use it, or we're going to lose it.
* Improved Focus and Creativity
Working memory involves storing, focusing attention on, and manipulating information for a relatively short period of time. According to Paula Fiet of Weber State University, working memory is essential for learning to occur. Completing exercises (such as memorizing a new mantra) that are aimed at building short-term memory benefits our capacity to learn and to focus.
Working memory is also important for creativity. Dutch researchers have concluded that those who learn to focus and develop their working memory through memorization tasks can free their mind in order to pursue other creative tasks.
* Delayed Cognitive Decline
Researchers from the National Institute on Health and Aging (NIHA) found that adults who engaged in short bursts of memory training maintained higher cognitive function delays. Memorization and other memory training exercises can delay cognitive decline for 7-14 years. So, memorizing mantras can help you stay sharp for years to come.
Over the next forty days or so, I plan to work with this new Guru Rinpoche mantra along with a mala (not while driving, though :). I like the idea of starting the New Year with a new mantra and a new sadhana. I'm looking forward to seeing where this mantra will take me in my practice--how it will benefit my subtle body as well as my mind and body. I'll be sure to keep you posted. In the meantime, find a mantra that resonates with you, and commit it to memory.
T
the data mentioned in this post came from the following source:
*"In Praise of Memorization: 10 Proven Brain Benefits" (http://www.bestcollegesonline.com/blog/in-praise-of-memorization-10-proven-brain-benefits/)
Beauty...Beads...Breath: Practical Alternatives to a Chanting Practice October 5, 2017 19:43
I have a friend who loves malas, and she's purchased several Middle Moon Malas and requested various custom designs; however, she's not big on chanting. She recently asked me if chanting mantras was required. She was concerned that she was misusing her malas by not incorporating a japa or chanting practice. My response--absolutely not, and I offered her the following simple alternatives.
* Setting an Intention
Setting an intention or offering a dedication at the start of a yoga class can add even more meaning and significance to the practice. Similarly, setting an intention before donning a mala can be a powerful part of a yoga or meditation practice. It can serve as a meaningful reminder throughout the day, and it can help bring your meditation or mindfulness practice from the cushion or mat into your daily life.
Let's say you set an intention to be more present, more focused on the here and now. Each time you catch a glimpse of the beads around your neck or resting on the corner of your mat, each time you feel the beads against your skin or feel the weight of the mala as it shifts and moves across your body, as you shift and move throughout your day, these all serve as reminders of your intention. Be here. Be present. Be aware of this moment.
My intention with Middle Moon Malas has always been to create designs that are both functional and beautiful. Many of my customers tell me that they frequently receive compliments on their unique designs. Each compliment, each inquiry can also be reminders--be present--be here--be in this moment. No chanting necessary.
*Working with Breath
Another alternative to chanting is to incorporate a breath practice. Variety is important and valuable to just about anything in life. Just as practicing the same physical poses over and over can lead to repetitive stress and injury, mindlessly chanting the same mantra can lead to boredom and lack of focus.
There are no benefits to simply repeating or chanting a mantra--sharp focus and clarity of mind are essential to any meditation practice. Sometimes it's good to shake things up and add something different to the practice.
While I do have a daily recitation practice, sometimes I'll sit with my mala and let the breath be my focus. My right hand thumb and second finger on the first bead next to the guru, I take a long, slow inhalation. At the peak of the inhale, my fingers slide to the second bead, and I release a long, slow exhalation. One inhale, one exhale at a time, shifting to the next bead during the pauses between breaths. Again, no mantra, no chanting required. The breath becomes the focal point--the beads become tactile and visual reminders to remain present. Each sustains the other--to remain present--to breathe--and to be.
As with any practice, it's important to do what resonates with you. If chanting works for you, great! If not, great! You have options and choices. The important point is to cultivate a meaningful practice that is beneficial to you and that works for you.
One, Two, Three: Counter Beads and the Purposes They Serve September 6, 2017 18:20
What are counter beads, and why do some malas have them? A standard mala contains 108 beads; however, some malas include counter beads as well. These beads aren’t randomly placed extras. A japa practice is similar to a road trip, and counter beads can play an important part along the path of this mindful, meditative journey.
ONE: PAUSE
One of the primary purposes of counter beads is they act as rest stops or pause points in a meditation practice. Just like the brief pause at the peak of an inhalation, and the suspension at the base of an exhalation, counter beads can act as natural pauses in the recitation practice. They give practitioners a moment to hold space and take stock of the quality of the practice in that moment. The point of a japa practice isn’t simply to barrel through 108 recitations of a mantra. It’s not a race, and there isn’t a trophy waiting for us at the end of the finish line. A mantra practice is about training the mind; it’s about aligning and elevating our energetic frequencies so that we can become our best selves, and experience a sense of connection and interconnection with others and our world. There needs to be a balance between effort and rest, so in our practice, when our inner world is calling, counter beads remind us, “Please hold.”
TWO: PRESENCE
Another important purpose that counter beads offer is they act as mindfulness markers in the practice. Much like street signs or mile markers on a highway, counter beads remind us to stay present, focused, and alert in our practice. They encourage us to drive safely and to stay on course as we navigate the circuit of our mala. They help prevent our minds from wandering away from our intentions, and they prevent us from getting caught up in a tangle of mental chatter. Counters help to gauge both time and distance in our practice, and they can ease the restless monkey mind when it asks, repeatedly, “Are we there, yet?”
THREE: PIZZAZZ
Finally, counter beads can add a little bling, shimmer, and character to the mala and to the meditative journey. Much like fuzzy dice, a bumper sticker, or fancy detailing on a car, jazzy counter beads add a little bit of extra sparkle to help bring balance to the design of a mala. As a designer, I like to add counter beads that are different sizes, shapes, colors, or textures to break up the pattern of the design. Sometimes, it’s just a single counter bead after the 54th bead, or midpoint. Some malas include counters after bead #27 and #81, marking the first quarter and the last quarter of the design. For other pieces, I incorporate three counters, dividing the mala into four equal segments. Counters can be aesthetically pleasing to the eye or to the touch, offering visual or tactile interest to a design, which, as an added bonus, can inspire a meditator to practice, or simply make the journey more personalized, pleasing, or fun.
Whether you prefer a mala that includes counter beads or not, a japa practice is a meaningful journey, and having a mala that motivates you to practice and that reflects your intentions will help you grow and enjoy the ride.
Finding Perspective in Your Practice: Dealing with Distractions August 1, 2017 14:33
What’s right in front of you matters. This moment matters. Navigating now seems simple in theory, but in practice…distractions can compete for your attention and hijack your intentions. They can dominate your view and force you to take unexpected detours and delays.
Last month, I took a personal retreat and spent a few days nestled in a small, circular cabin in the woods. My intention was to use this time to practice yoga, meditate, read, write, and simply enjoy being mindful and present.
On the first day of my retreat, I noticed a small spider that had created a web on the railing of the deck. Stretching to a cluster of branches in a nearby tree, this web was a perfect circle, and the spider sat in the center, patiently waiting for her lunch to arrive. She was beautiful. Her pale green body shimmered in the sun, and each leg curved like a tiny arch. I wanted to capture this moment, this now, by taking a photo.
Over the next three days, I attempted many times to snap a close-up photograph of this lovely, eight-legged architect. I had a small tourist camera—nothing fancy or expensive, but it had a decent zoom capacity. Unfortunately, it didn’t recognize the spider as the focal point of the shot, so it would zoom in on a nearby cluster of leaves or the trunk of a tree that was behind her instead. I struggled to capture the image that was right in front of me—the image that mattered most was elusive—the lens of my camera couldn’t recognize it as meaningful like my eyes (and mind) did.
I changed position, experimented with different angles, moved furniture around…no luck. In the meantime, I practiced yoga, meditated, read, wrote, hiked, and simply savored just being in each moment. Morning eased into evening. Sunlight shifted, moved, and disappeared through branches as the days progressed.
Meditation can be like this, too. Your intentions are good—you want to practice—you want to sit and focus on mantra recitations—but the phone rings, a siren sounds in the distance, a random memory or thought surfaces and will not let go. Distractions are a part of navigating now. Ignoring them, or growing impatient with them rarely helps.
Acknowledging them, however, is essential. It’s part of the practice. The phone is ringing…that’s an ambulance…this is a thought…that is a memory from the past. Taking a moment to breathe, briefly acknowledge what surfaces, and then offer a little time and space for these distractions to move, shift, and pass will help in navigating the detours.
Be gentle, and give yourself permission to continue your practice—to pick up where you left off—without berating or judging yourself for succumbing to yet another distraction. Be kind, mindful, and consistent with your practice. Eventually, the benefits will unfold and appear.
On the last afternoon of my retreat, I had returned from an hour-long hike in the woods. The sun was at just the right angle on the deck, creating enough shadow for me to zoom in and capture a close-up shot of the spider and her web. As an added, unexpected bonus, tiny orbs of dappled sunlight appeared to be caught, glistening and suspended in her web. Patience and consistency, these are the jewels of any practice.
Bruce Lee and Butterflies: Absorbing What Is Useful June 30, 2017 17:04
I have entered my fifth decade, and yet I still occasionally struggle with self-acceptance. I wonder if I’m doing life “right,” whatever that means. Even though, on an intellectual level, I know it’s important to honor what resonates with me, when I observe others or hear them speak about their yoga or meditation practices with such confidence and authority, it can stir up questions and doubts.
This morning, I saw my favorite type of butterfly in our garden. I don’t know what it’s called. It’s not fancy or famous like the Monarch or the Tiger Swallowtail. This butterfly is very small, and it flies around in a very haphazard and erratic way—almost as if it’s surprised by its own ability to defy gravity. Its wings are white on one side, and pale blue on the other, so when it flies, it looks purple, lavender or lilac, really.
Even though it’s small, and a wobbly flyer, it’s still a butterfly, and it serves its butterfly purpose. It’s not trying to be the Monarch, the Cabbage White, or the Blue Morpho. It’s in the garden, hanging out with the lilies and hosta blooms being true to its quirky self.
I have deep admiration for people who do this, too. People who can embrace who they are unapologetically—who can “absorb what is useful,” like badass Bruce Lee, and integrate it in such a way that they still honor and maintain their own individuality. Even if they wobble or teeter a bit, they have the courage to stay on course, their course, the path that best suits them.
I tend to descend into doubt and second-guessing when I hear a yoga or meditation practitioner singing the praises of his or her own personal practice—elaborating on how great Iyengar or Ashtanga is…hot yoga…goat yoga…or some complex, esoteric sadhana found in an obscure, scholarly text.
If Ashtanga resonates with you…great. If you can achieve Samadhi by practicing yoga with hooved livestock…awesome. If reading complicated, philosophical texts resonates with you and enhances your meditation practice…fabulous. By all means, rock on with your enlightened self.
I prefer a slower, gentler practice. One lineage is not enough for me—I like variety. Diversity matters…a lot. I like reading meditation texts that are clear, concise, practical, and…well… a little funny (thank you, Brad Warner).
So, why do I feel prickly and antsy when I hear about other people’s practices? It can feel a little jarring to me—it can make me feel like my path is inadequate somehow…less than. During these moments of doubt, I offer myself tenderness and permission to question, investigate, and reflect—to explore these practices and texts objectively, whether up close or from a distance—and then decide if they’re appropriate for me or not.
I’m not a Monarch or a Tiger Swallowtail. I’m more like that nameless lilac butterfly haphazardly zipping around the yard. I’m still learning to navigate this life with ease, grace, and acceptance. I'm still figuring it out. I’m still learning to be gentle with myself, but strong enough to keep going and growing in my own way, even if I teeter and wobble a bit. I'm still learning to absorb what is useful, and to adapt and apply it to my own life in an authentic way...to be compassionate (and patient) with myself, and with others. Whether it's on the mat, on the cushion, with or without a mala, this, too, is the practice.
The Benefits of Keeping a Spiritual Journal June 3, 2017 15:17
Over the years, I’ve kept various types of journals and logs. For the past three years, I’ve been keeping track of my japa practice in small, portable notebooks.
Though I’ve been pretty diligent about writing in these logs, I am horrible about taking the time to read over the entries (they’re more like lists, really) to reflect on what I’ve learned and how I’ve grown as a practitioner. Being in the present moment and recording the present moment is one thing—but taking the time to look over a year of present moments to note tendencies and patterns is a really daunting task. Honestly, I thought I might be bored out of my mind—many of my daily observations are really mundane and repetitious, but I did manage to find a few nuggets of wisdom among the pages.
*THE REPETITIOUS AND MUNDANE ARE EVIDENCE OF DEDICATION
8.12.16 “Chanted with the Olympics on mute.”
12.26.16 “Practiced yoga for over an hour to tango music in the living room.”
1.4.17 “Chanted before Yin—then watched Portlandia after class.”
Countless entries made reference to the practice—the yoga practice—the chanting practice—the meditation practice. Regardless of the day, the time, the location, or the circumstances, the practice was the hub, and the driving force of these entries. Practice requires commitment and dedication, and these entries, while repetitive, were solid proof of this resolve. Taking the time to reread them has bolstered my desire to continue all of these practices, including the writing practice.
*CELEBRATE JOYFUL MOMENTS (BIG AND SMALL)
10.1.16 “Jim and I attended a wedding (apprentice from the shop). The groomsmen had superhero action figures in their shirt pockets.”
10.15.16 “Took a photo of the full Hunter’s Moon as Hugo kept me company out in the yard.”
11.21.16 “Prajnaparamita arrived today. She’s beautiful.”
1.20.17 “Received a handmade card from a nun I’m sponsoring in India. Venerable Tsundue Palmo. She’s 12.”
There were several unexpected surprises hidden among the ordinary entries. Some of these nuggets of joy I had forgotten about; others, I remembered vividly. Reading these entries was a lot like looking over photos in an old album. The brief notations and descriptions were like faded photographs, but they were clear enough to trigger these pleasant memories so that I could enjoy them again.
* DISAPPOINTMENTS AND TRAGEDIES ARE OPPORTUNITIES FOR GROWTH
1.23.17 “This lifetime is like a flash of lightning. Be hard on your delusions, not on yourself.”
2.10.17 “Went to Mike’s funeral. Jim did such a fabulous job. He spoke at the service—honest, sincere, tearful, funny. So proud of him. What a sendoff!”
4.3.17 “Hugo was really struggling this morning. Jim and I took him to the vet in the back of my car. Elise met us there. We said goodbye as a family.”
Just as there were many moments of joy—this year also brought challenging moments as well. Sadness, anger, despair, grief, and doubt were opportunities to implement the practice in order to heal and grow. This is where all of those mundane moments really paid off. I needed the help of all of the practices in order to allow and be, to sit patiently with these intense emotions until the storm surges settled. Taking time to remember and acknowledge these moments gave me an opportunity to appreciate what I have endured, and to value each fleeting present moment even more.
*TRUST… RIGHT PEOPLE, RIGHT PLACES, RIGHT TIMES
6.25.16 “Love and compassion are the keys to happiness, not money, power, and things.” HH Dalai Lama Lecture at State Fairgrounds
8.27.16 “Attended Teaching—Had lunch with sangha—watermelon slices with Geshe Kunga and Ten Pa. Stayed for afternoon prayers—Rinpoche blessed Josie’s mala—Green Tara—Heart Sutra—Lovely.”
11.2.16 “The Cubs haven’t won a World Series in 108 years. There are 108 laces on a baseball. Just strung the 108th bead on a Kumbaba Jasper mala—sending much love and light out to the Cubs.”
Every cell in my body resonates to the frequency of the belief that the right people and events will come into your life when they’re supposed to, and they’ll leave when they’re supposed to. I’m all about right place, right time, and this year was no exception. Whether it was listening to The Dalai Lama deliver a live lecture in Indianapolis, chatting with dear friends, working with students, discovering the right book, documentary, YouTube tutorial, or movie at just the right time, the best lessons and teachers have arrived at the perfect time and in the best way. I know that as long as I continue to practice—to sit, to chant, to breathe, to write, to step onto the mat, to be present…I will continue to learn, grow, and blossom, and, with a little luck, benefit others along the way.
Anatomy of a Mala: Why Each Part Matters May 2, 2017 11:41
I recently had a friend of mine ask if she should include a tassel on a mala that she had created. I explained to her that the tassel is an incredibly important component of a mala, and that I have never designed a mala without one.
Each aspect of a mala has a specific, significant role. Together, these parts create a holistic system and tool for generating awareness, bliss, and peace. Understanding the role that each part plays can add more meaning to your personal japa, chanting, or meditation practice.
A mala is much more than beads on a string. It’s a garland that doubles as a metaphor for life in our universe. Every bead represents a truth or principle, and over time, the beads absorb the energy of our focus and attention. Just as we infuse each bead with our intentions with each recitation, we create the life we live by infusing each moment with our thoughts, attitudes, and beliefs.
The Thread: "Sutra" is the Sanskrit word for thread or line that holds everything together. The thread or cord running through the mala holds and supports the beads. Consequently, it represents the Cosmic Creative Force that supports or sustains every part and every being in the universe.
The Beads: The 108 beads collectively represent the universe itself, but individually, they represent the beautiful aspects of life--the good times--beautiful sunsets, grandchildren, hot chai on a rainy day, loyal and supportive friends. These beads are arranged on a never-ending circle, creating a circuit of positive energy that drives life forward into hope and gratitude.
The Knots: The knots between the beads make the mala stronger. They prevent the beads from rubbing together and cracking over time; however, they also represent life's challenges—a flat tire, an uncertain medical diagnosis, the loss of a job or a loved one. These knots fall between the smoother, more beautiful aspects of life. They also signify the Divine link present among all beings in the universe. Though challenging, these knots remind us that all aspects of life are connected and supported in the universal sutra of life.
The Guru (or Meru) Bead: "Guru" means teacher, and "Meru" means mountain in Sanskrit. The guru or meru bead is often the 109th bead that is connected to the tassel, and it represents the state of transcendental consciousness or awareness, the central goal of meditation practice. In order to reach this supreme state of understanding, one must be brave and courageous enough to stay the course--perhaps completing many cycles, many repetitions along the sutra of life--encountering both blessings and challenges along the way. These blessings and challenges lead us to find our ultimate teacher and climb that intimidating peak of awareness one step, one bead at a time.
The Tassel: On a mala, the tassel is an extension of the string or sutra that binds the garland together. It represents our connection to the Divine (whatever that means to you) and the interconnectedness of all beings. It is a reminder of oneness and unity--that we are all connected--and regardless of the challenges that we face or the rewards that we reap, we're all really traveling together, and we have something beautiful to look forward to at the end of our journey.
Consequently, a mala is much more than a collection of beads strung together. It represents the compass on your journey as a meditator or practitioner, and it connects you to all other beings who are finding their path, in their own way, one moment, one circumstance, one bead at a time.
Visit our online shop for one-of-a-kind mala designs: middlemoonmalas.com.
Hitting the Reset Button: Retreat and Recharge April 3, 2017 13:46
The only thing that matters is this breath. The only thing that matters is slicing this apple. The only thing that matters is this step. The only thing that matters is this blue heron taking flight over a pond.
I recently spent three days in a secluded cabin at the Tibetan Mongolian Buddhist Cultural Center in Bloomington, Indiana, for a personal retreat. I needed a little time to unplug (literally and metaphorically) from the world and to reconnect with myself and my practice.
I stayed in a circular, yurt-inspired cabin. It had a small kitchen, a domed skylight , walls painted a soothing sea foam green, plenty of floor space for yoga practice, and a deck with a view of the woods.
During my stay, I made serenity a priority. I practiced yoga every morning before breakfast and every evening before going to bed. I wandered in the woods and grounds of the Center in between stints of light rain showers. I circumambulated the Kalachakra Stupa while chanting. I ate meals mindfully. I meditated on the deck. I strung beads on a mala. I chatted briefly with gray squirrels, attendants at the nearby gift shop (The Happy Yak), Geshe Kunga on his way to the temple, and an aging, but friendly pug named Norbu.
For three days, I paid close attention to sounds that I’m not accustomed to hearing—wind chimes, fluttering prayer flags, rain on the roof, squirrels skittering on the deck. I took time to enjoy food—to savor every bite—sliced oranges in a bowl, raspberry cheesecake, toast with Marionberry jam, Greek yogurt with spiced butternut squash and apricots. I watched the sunrise between the trees and the stars from the skylight.
No obligations or interruptions, no striving or planning, this retreat was all about allowing and being. My headaches (and hot flashes) subsided; my stress levels decreased dramatically. By releasing the usual day-to-day distractions, it allowed me to connect more deeply to myself and the environment.
I look forward to visiting TMBCC again for future retreats. In the meantime, I can choose to find stillness and serenity in this moment, regardless of where I am. I can choose to make my meditation/chanting practice a priority every day, beginning each day with recitations,instead of postponing it to the end of the day when I am mentally and physically fatigued. I can choose to unplug from the frenetic busyness of my day-to-day life for just a few minutes in order to reboot and recharge energetically.
The only thing that matters is this breath. The only thing that matters is this traffic light. The only thing that matters is this student who will deliver her speech in an hour. The only thing that matters is this sip of lukewarm chai tea.
Trigger Warning: How a Mantra Practice Can Help Manage Unsettling Emotions March 6, 2017 13:48
Triggers—we all have them. They can be situations, memories, specific sounds or smells, words and phrases, animals, or even certain individuals that can push us into a vortex of unpleasant emotions or mindsets. It’s easy, too easy, sometimes, to get caught up in this dizzying, unsettling flurry, and it can have a lasting impact, if we allow it.
Last week, I was chatting in the hall with colleagues after school. I like to laugh—a lot—unfortunately, I have a bold, loud laugh that can sometimes be misconstrued. At some point in our conversation, I let one of these bold laughs fly, and it triggered one of my colleagues. She had assumed that I was laughing at her, and that I was judging her, which was not my intention at all.
Even though I had apologized and explained to her that I was not criticizing or berating her in any way, I could tell that this did not completely pacify her. It still stung. She was triggered by my laughter—and I was triggered by her response. I felt awful about causing someone else pain, even though it was unintentional. Later on in the evening, it had an impact on my personal yoga practice. I couldn’t get that moment out of my head. I had trouble focusing, I didn’t enjoy my practice, and I started to second guess and berate myself as a result. What was the root of all of this turmoil?
Meditation can be an effective follow-up for my at-home yoga sessions, and it was perfect for managing the ripple effects of this particular situation. By incorporating the following steps, I was able to halt the negative self-talk, to recognize patterns, to answer lingering questions, and to offer compassion as an antidote.
Find a quiet place where you won’t be interrupted and sit so that you can be both relaxed and alert.
*Observe : Identify and name whatever reactions or emotions are associated with the situation. Where do you feel this reaction in the body? Are you holding tension anywhere? Notice what’s happening with the breath. Is your breathing ragged or smooth? Shallow or deep? Simply take time to identify, notice, and name what’s happening in the breath and body.
*Pause: Without judgment, and without taking these reactions personally, simply take some time to sit and acknowledge these reactions and feelings. They may be familiar to you—you may have felt this way before—and you may acknowledge patterns emerging. Whatever feelings or reactions that surface for you, be with them…without pushing them away….or looking for a distraction. Simply be still. Hold space for whatever you’re noticing.
*Reflect: Ask for guidance—what is this person, situation, etc. teaching me? What do I need to learn from this? What’s the message? Trust the information that you receive—and be patient—sometimes you won’t receive an immediate answer. This is usually the place where I begin a mantra recitation practice with a mala (japa practice). It’s kind of like waiting on hold and listening to music on the other end of the line—only the music doesn’t have to be annoying. Choose a mantra and a mala that resonate with you, and use this recitation practice to help you find clarity, direction, and calm. Again—without forcing an answer—without trying to manipulate or control your meditation session…simply allow…one bead, one recitation at a time.
*Release: Whether you choose to recite one round (108 repetitions) or multiple rounds with your mala and mantra, at the end of your recitation practice, offer yourself, the situation, and any other individuals involved compassion. Give yourself permission to release any fears, anger, frustrations, etc. that this situation may have stirred up for you. This part of the process allows for a sense of closure (at least for the time being), and it prevents this situation from hijacking the rest of your day.
Triggers in and of themselves can seem very small and insignificant, but they can explode into major disruptions if they aren’t dealt with or managed effectively. Using a mantra practice can help you notice patterns about yourself and be more mindful as you interact with others.
I still laugh—boldly, loudly—and although I may not be able to control how other people respond to my laughter, the more honest, clear, and compassionate that I can be in relating with others, the more we can laugh together.
Wake Up! It's Time to Manifest Your Dreams February 3, 2017 13:37
When I was a kid, I used to visit my cousins, Michelle and Linda. They lived on a farm in Fairland, Indiana. They raised chickens on their farm, and one time, we were all out playing in the backyard while their rooster, Hercules, was strutting around. My aunt Betty warned me not to let him come too close—he was aggressive and “ornery.” I’m sure Hercules sensed right away that I was not a country girl, nor part of the usual barnyard company, and he seemed to take pleasure in chasing me around the yard. He flapped his glossy wings and taunted me with his sharp talons and menacing spurs. He scrutinized me closely with intense, gold eyes. Fortunately, I was able to outrun Hercules while also providing a source of entertainment for Michelle, Linda, Aunt Betty, and all the chickens in the yard.
2017 is the year of the Fire Rooster. Roosters are flashy and elegant; they’re strong and vibrant, and they are fiercely protective of their community. The Fire Rooster has some wisdom to offer, whether you are cultivating goals, dreams… or a japa practice.
*Persistence
Don’t be chicken—take charge of your own meditation practice and take time out every single day to sit, to chant, to breathe and be. Any discipline requires perseverance and tenacity. Carving out time to dedicate to your practice is essential. Before long, you’ll start to notice positive effects—you’ll be able to remain calm and find your center while others around you are consumed by fear, convinced that “the sky is falling.”
*Strength
Be “unpeckable” in body, speech, and mind. A regular mantra practice can help you discover and wake up to what really matters to you. This mindful awareness can help bolster your confidence to pursue your goals and dreams. It can ignite your emotional resolve and motivate you to take action in order to manifest those pursuits.
*Refinement
After you establish a regular japa practice, you may begin to notice a need to clearly define your own boundaries—the need to scrutinize and refine what matters. It can be as simple as creating a beautiful space to meditate, and then tending to that space to keep it clean. It may be choosing a beautiful mala that resonates with you and your intentions—each recitation—each shimmering bead—helps to unfold and uncover your own power and elegance.
Hercules was pretty intimidating and scary to me as a kid. However, his intensity and fiery resolve to protect…to tend…to examine…all of these noble characteristics warm the fire element of my own heart and motivate me to tenaciously pursue what I love.
Resolve and Dissolve: Setting Intentions and Managing Changes in 2017 January 2, 2017 20:02
Yep--it's that time of year again. It's the start of a new year, which brings change, new beginnings, and the hope of a brighter future. The ball drops, fireworks bloom in the night sky, champagne, kisses--the works.
Most changes occur slowly, which is good. It makes them easier to process. However, managing change--even small ones--can seem daunting at first. I like setting intentions at the start of a new year. It's not unlike embarking on a mantra practice, or designing a mala. The following tips help me stay clear and focused, and they help me navigate my way through change in order to grow.
*Don't Focus on the Whole...Focus on the Individual Pieces
Managing fresh starts and new patterns requires patience, practice, and time. At first, the project, goal, or intention may seem overwhelming. When I'm designing a mala, for instance, I arrange the beads one at a time. When the layout is complete, and the stringing begins, all that matters is this bead, this loop, this knot. One, by one, until the design is complete. It's that simple. I don't worry about how many beads I can string in an hour--or when I'll be finished. Focusing on the individual pieces is like appreciating each step on a journey rather than fixating on arriving at the destination. Focusing on what's right in front of me keeps me rooted in the present, and it allows me to enjoy and appreciate the adventure, no matter how long it takes, or if it's completed at all.
* Offer a Dedication
Purpose helps to add meaning to any task, even mundane ones. Usually, I practice japa in the evening. I'm more relaxed, and I generally have more time to devote to the practice. Sometimes, however, I wait too long--I'm tired, impatient, and just want it to be over, so I can go to bed. Chanting a mantra just to recite it 108 times is a waste of time and energy. Offering a dedication to the practice adds sincerity, significance, and motivation. For example, before I practice, I hold my mala in my hands and offer an intention--that my students will do well on their final exams--or, I dedicate my practice to a friend who is dealing with the loss of a parent--or to a friend who is giving birth to her first child. I may offer peace and healing to strangers who are suffering in a city halfway around the world. By doing this, I'm not just practicing for myself--I'm practicing to benefit others as well. Big or small, offering a dedication can bolster motivation and infuse any resolution with purpose and meaning.
* Seek a Fresh Perspective
I like variety, I like having options, and a change of scenery can do wonders for a resolution or intention that's reached a plateau or grown a little stale. Sometimes I like to work on a mala at the kitchen table. I like the lighting and the view from the window. Sometimes, I prefer to work upstairs (we have more channel options on the TV), so I can string beads and watch a movie. (One of my favorite designs was an Unakite mala that I strung while watching the Bollywood classic, Bride and Prejudice :). If the weather's nice, I can work outside at the patio table and listen to birds, cicadas, children laughing in the neighbor's yard. A change of setting can offer much needed inspiration, a change in perspective, or a boost in creativity.
I'm not sure where 2017 will lead, but my intention is to continue to learn,grow, and navigate the changes and surprises that this year will undoubtedly bring by continuing my japa practice, and to enjoy creating beautiful malas for others. Happy New Year, everyone! Enjoy this year's journey.
Trusting the Circuitous Path: Navigating the Journey with Japa December 6, 2016 14:01
I was late to school this morning—over 45 minutes late. Normally, this would really bother me. I hate being late, the inconvenience of waiting and making others wait. However, today was different. On this cold, rainy December morning, the universe was placing necessary detours in my path in order to give me more time to slow down and think. A fender bender, flashing police lights, and a long line of traffic forced me to turn right instead of left. An endless stream of yellow lights and a delay on my usual interstate exit ramp convinced me to go way out of my way and explore the side streets instead. I took a break from my usual routine, letting go of time, letting go of the usual obligations, and, along the way, reflected on what I’ve learned during this past year.
*Trust Yourself: Follow Your Own Compass
Feeling lost has always been unsettling for me. I have friends who deliberately try to lose themselves in a forest or new city—they enjoy the adventure of finding their way out of the tangle of uncertainty. For me, that uncertainty creates mind-numbing anxiety and fear. I like to know where I’m going, and I’m really bad with directions, so finding my way is often a challenge and a real struggle.
This year I’ve had several opportunities to venture off the usual path, literally, and metaphorically—to explore new places—to interact with new people—to trust my own instincts and rely on my internal guidance more than external markers and guideposts. The more I can breathe, relax, and allow, the easier this process becomes, and the more I can enjoy the adventures.
*Establish Necessary Boundaries
Because I like to know where I’m going, I crave parameters. Unfortunately, I have a tendency to honor other people’s guidelines before following my own. This year, however, I have practiced making my own boundaries a priority, paying much closer attention to what’s happening in my own mind and heart. For seven months, I taught yoga at a studio that was an hour’s commute from my home. While I enjoyed teaching the class, and I enjoyed working with my students, the business owner wasn’t paying me regularly. After a couple of bounced paychecks and one too many half-hearted pleas for understanding and patience had worn thin, I walked away. I felt bad for leaving my students, but this obligation was becoming more of a burden than a joy. My regret, however, was short-lived. I currently enjoy having more time to spend with my family, and more time to devote to my own personal yoga practice at home.
*Relax, There’s Plenty of Time
Time dissolves when I do what I enjoy. For more than a year, I have dedicated time each day to a japa practice. I have worked with a single mantra (the long version of the Gayatri) and a specific mala for this practice, and I have noticed significant, positive changes as a result of this practice. I’m more patient with myself and others; I’m more flexible and willing to adapt when unexpected surprises occur; I’m more relaxed and comfortable with myself and others, and, most importantly, I’m able to recognize that time is an imposed construct--and that no one’s life truly revolves around it.
I was 45 minutes late to work this morning, and I didn’t really care. I listened to music on the way, I enjoyed the drive and the time to reflect, I arrived safely, and I was able to assist my students in a meaningful way during the course of the day.
Despite all of the setbacks and disappointments of 2016, this has been a good year. I’ve learned and grown a great deal, and I look forward to what 2017 has to offer. My japa practice has helped me navigate and manage the many ups and downs, and it’s been the steady needle of my life’s compass, helping to guide me along this amazing, circuitous path.