Swami Satchidananda was once asked by a student, “There are times when I feel very deep loneliness that no friend, family member or lover can seem to satisfy. Do you ever get lonely like that?”
Satchidananda replied, “If you depend on anything or anybody outside you to be a companion, it is impossible to have that companion always with you. Even if another person wants to be with you always, he or she cannot. We come alone, and we go alone. Don’t depend on outside company. Even as you are coming and going, there is always another there—your own spirit, your own Self or the God within you.”
When we rely on things, people, or experiences outside of ourselves to make us happy, we are seting ourselves up for failure. True equanimity comes from being independent of the comings and goings of the outside world. The minute we cling to something or someone we create little mind fluctuations that cause suffering. The key to gaining control over those fluctuations is to understand what lies underneath those thoughts.
Our thoughts may be pure, positive, and virtuous, and move us toward enlightenment.
Or, as is the case for most of us mere mortals, our thoughts can impede our path toward enlightenment by creating a mental field of suffering caused by the Kleshas (obstacles or afflictions of the mind).
So What Are The Kleshas?
The five Kleshas are:
Some of the Kleshas afflict us on a daily basis at a subtle level and others can be overwhelming and cause great suffering. The Kleshas stop us from fully enjoying life, from being truly present in the now, and from having a sense of freedom. Unlike pain—an uncomfortable physical, mental, or emotional experience—suffering is the state of being caught up in your situation and identifying with it as an aspect of your being. Therefore, pain is inevitable, but suffering is optional.
All of human suffering can be attributed to one of the five Kleshas. All causes of suffering are contained within the first Klesha (Avidya). When you remember your true identity as pure spirit (and not as the physical body):
How Do We Overcome the Kleshas?
This is where meditation comes in. In meditation, the mind can be fixed on one thought. That concentration on one thought or one point literally transforms the mind by allowing it to flow undisturbed from thought to thought. Once the mechanism that produces the detrimental, harmful or damaging activities of the mind is eliminated, your thoughts are no longer afflicted. The underlying obstacles, the Kleshas, are removed and we realize our true nature.
To transcend the first Klesha and, thus, the remaining four, the Yoga Sutras give this guidance.
Sutra 2.10 states, “In their subtle form, these obstacles can be destroyed by resolving them back into their original cause.” This means if we eradicate the first Klesha (Avidya) we can become self-realized/liberated. Through yoga the Kleshas become less and less active until they reach the subtle form. However, remember even the subtle form can be triggered back to the active state-think about all the fallen gurus in recent memory whose Kleshas came back roaring.
Sutra 2.11 states, “In the active state, they can be destroyed by meditation.” Think of it this way-Sutra 2.10 is for the already “advanced” meditating yogi and Sutra 2.11 is for the rest of us-the yogis that are embarking on the path to liberation. Meditation is moving away from a life of suffering and is the key that unlocks this prison by returning you to the state of knowledge of who you are.
Everything in the physical world is impermanent and ever changing. Friends are not permanent. Our physical body isn’t permanent. A job isn’t permanent. Money isn’t permanent…and the list goes on.
What is permanent…your True Self.
Swami Satchidananda. The Golden Present. 1987. Integral Yoga Publications.
In Steven Hayes' Get Out of Your Mind and Into Your Life, he writes about the concept of the “Mind Train”. The “Mind Train” is when we start to buy into our thoughts. He recommends cultivating other skills to deal with the internal mental processes that cause us so much suffering.
We can do this by learning how to watch your thoughts:
Hayes created the “Watching the Mind-Train” Meditation to help.
Finally, write down what you noticed when standing on the bridge watching the three trains.
Hayes, S.C and Smith, S. (2005). Get Out of Your Mind and Into Your Life: The New Acceptance and Commitment Therapy. Oakland, CA. New Harbinger Publications, Inc.
Satchidananda, S. S. (2012). The Yoga Sutras of Patanjali. Buckingham, VA. Integral Yoga Publications.
Everyone in yoga talks about the importance of breathing. How we don't breathe properly. How we don't use the full capacity of our lungs. How the breath can either calm us or excite us. Yada Yada Yada
But do you know how many parts of the body are actually involved in breathing and why? Probably not! Most of us don't since we just take breathing for grated.
Here's the breakdown:
1. Thoracic Cavity: It houses the heart, diaphragm, lungs and pleura. The Thoracic Cage is the rib cage (consisting of 80 joints), 12 vertebrae, and sternum.
2. Trachea: The semi-rigid passageway extends from the larynx to the primary bronchi. It is adaptable to allow movement, eating and breathing.
3. Lungs: They are where blood and air meet. Carbon oxide rich blood passes into the right of the heart and into the lungs where it interacts with the alveoli to become enriched with oxygenated blood.
4. Ribs: They are flat, deformable and elastic, most connect to sternum, 11 and 12 are floating ribs not connecting to the coastal cartilage in the front.
5. Intercostal Muscles: They are muscles of inspiration and expiration. They occupy the spaces between adjacent ribs and are arranged in two crisscrossing layers. They move the ribs closer and further apart and allow them to glide over each other.
6. Heart: It pumps the carbon dioxide rich blood to the lungs and receives the oxygenated blood from the lungs to distribute through the body. It also rests on the central tendon the diaphragm. The heart’s pericardium adheres to the diaphragm.
7. Diaphragm: It is the primary muscle of inspiration acting like a pump at the base of the lungs. It separates and connects the thorax and the abdomen.
8. Alveoli: The bronchioles subdivide into alveoli that manufacture mucus. It is where the exchange of oxygen and carbon dioxide occurs. They crisscross the capillaries to create this exchange.
9. Bronchioles: The two bronchi divide and continue to subdivide until they are smaller bronchioles. They do not have cartilage. They contain mucus and cilia to help maintain the lungs of obstructions, which could result in Bronchitis.
Which Lead Us to the Importance of the Diaphragm Muscle
The diaphragm is the principal muscle for breathing. According to Leslie Kaminoff, “The diaphragm is the principle muscle that causes three-dimensional shape change in the thoracic and abdominal cavities." Not only is it the prime mover of the thoracic and abdominal cavities, the diaphragm anchors multiple structures including the pleura, the pericardium, and peritoneum. Thus, effecting the movement of the organs as well.
When the diaphragm moves, all the organs above and below are massaged. The organs are bathed in new blood and oxygen. On the inhale, the diaphragm lowers and on the exhale, the diaphragm relaxes. The atmospheric pressure is greater than the pressure in the lungs when an individual takes an inhale. Air will then flow into the lungs to balance the pressure. In order for the air to move in and out of the lungs freely, the diaphragm must be able to expand without restrictions.
Try this Yoga Practice to Bring Some Awareness to that Diaphragm!!
Did you notice any changes in how you breath?
Calais-Germain, B. (2006). Anatomy of Breathing. Eastland Press, Inc.: Seattle, WA.
Farhi, D. (1996). The Breathing Book: Good Health and Vitality Through Essential Breath Work. St. Martin’s Griffin: New York, NY
Kaminoff, L. and A. Matthews. (2012). Yoga Anatomy. Human Kinetics: Champaign, IL.
As many of you know, I’m a big Yama-s and Niyama-s fan. They totally ROCK!! I personally think that if more people practiced them, the world would be a better place for it.
So here is my brief take on them.
Once upon a time, in land far away Patanjali wrote the Yoga Sutras. They are 196 aphorisms or “threads” that form the foundation of Raja Yoga. According to the Yoga Sutras, the end goal of yoga is the liberation from all worldly suffering, habitual conditionings and the cycle of birth and death. Liberation occurs by removing the clouds of spiritual ignorance by cultivating practices that bring contentment and non-attachment. Through this process, the individual comes to know the pure consciousness of his/her/their being.
It’s in the second book of the Yoga Sutras (Sadhana Pada) that Patanjali lays out all the details on how to actually do this whole attaining Liberation thing. It’s called YOGA and there are two forms.
It’s Ashtanga Yoga that most of us mere mortals practice. Since most of us can’t jump right into Kriya Yoga, Ashtanga Yoga is the step-by-step method. Think of Kriya Yoga as a marathon and Ashtanga Yoga as one of the those “Learn to Run” apps. Baby steps!!
The first two limbs of Ashtanga are the Yama-s and Niyama-s.
So, what is a Yama?
These are the codes of conduct or moral restraint. They are the attitudes towards your environment. They are oriented toward public behavior and allow us to exist harmoniously with others. They are the principles outlining how you treat others and the world around you…and there are 5 of these principles.
A. Ahimsa (non-harming). To apply Ahimsa to daily life is to practice non-harming of any creature in feelings, thoughts, words or deeds/actions. According to T.K.V. Desikachar, Ahimsa is “consideration for all living things, especially those who are innocent, in difficulty, or worse off than we are”.
B. Satya (Truthfulness). You can demonstrate Satya through right communication-telling no lies and be truthful in your feelings, thoughts, words and deeds.
C. Asteya (Non-stealing). You should not covet what others possess. Most of us perceive the universe as lacking abundance, which causes desire for things that are not ours.
D. Brahmacharya (Continence). We can apply Brahmacharya by having moderation in all actions. Through moderation, you can live your life’s purpose instead of endlessly pursuing fleeting pleasures.
E. Aparigraha (Non-accumulation). Aparigraha is the ability to accept only what is appropriate. It is freedom from “collecting” rooted in jealousy of others.
And that leads us to the Niyama-s…and there are 5 of them as well.
These are the internal commitments, responsibilities and disciplines we make to ourselves. The Niyama-s outline how we treat ourselves.
A. Saucha (Cleaniness). To apply Saucha, you must practice the five yama-s which clear away negative physical and mental states of being and protect the purity and sanctity of the energy around you.
B. Santosha (Contentment). You can cultivate Santosha by finding happiness with what you have and who you are, seeking happiness in the moment, taking responsibility for where you are and choose to grow from there.
C. Tapas (Self-Discipline). Tapas is the removal of impurities that allows your body to function more efficiently.
D. Svadhyaya (Study). Education changes your outlook on life and facilities healthy thoughts that enable you to understand your weaknesses and strengths.
E. Ishvarapranidhana (Surrender to cosmic intelligence). Ishvarapranidhana is manifesting a desire to be less self-centered by aiming at higher goals.
So how do I apply these to my life?
Professionally as a yoga therapist, the Yama-s and Niyama-s play a central role in my scope of practice. I frame all my yoga therapy sessions with compassion for my client because everything else flows from the first one on the list-Ahimsa. I also often have discussions with clients on how to incorporate the Yama-s and Niyama-s into their daily lives in order to help achieve their goals. For example, I may ask a client to journal on how to find and maintain the balance of effort (Tapas) and contentment (Santosha). We’ve all been here-you try to force things (not content with the progress) and end up doing harm (causing an injury or pain).
How do you cultivate the Yama-s and Niyama-s is your personal and professional life?
Desikachar, T.K.V. (1995). The Heart of Yoga: Developing a Personal Practice. Inner Traditions International: Vermont.
Sri Swami Satchidananda. (2012). The Yoga Sutras of Patanjali. Integral Yoga Publications: Buckingham, VA.
Swami Karunananada. (2016). Swami Satchidananda-Yogaville Ashram Raja Teacher Training Manual [Lecture Notes and manual].
I AM Boundless Bliss Yoga. Just me. I'm a one-lady band. I'm a yoga therapist. I didn't start out to be a yoga therapist, I just wanted to learn more and SHAAAZZAMM...here I am.