by Diana Meltsner, C-IAYT, E-RYT 500, YACEP

I recently had an interesting conversation with two of our neighbors as we ran into each other on the beach. Our dogs are friends and we walked together. It was a lovely and spontaneous exchange of experiential knowledge. The topic was releasing tension from the body.

They have explored releasing tension through body work, acupuncture and eventually arrived at energetic release through touch. We talked about the build up in fascia and muscles resulting in limited movement of the joints and how miraculously the energy healing can reduce this very tangible physical tension.

In Yoga we speak of the different layers of our Being; physical, energetic, mental and further the layer of the bliss body and the individual soul.

The Taittiriya Upanishad was the first ancient text to discuss these different layers (Koshas) of our body and became a module for healing in contemporary Yoga Therapy. Vedanta tells us these layers are interconnected and part of one Self.

We hold patterns of tension and it shows up on all of these levels. In the body, it can be habitual tensing of the jaw or shoulders. We hold patterns of tension in our breathing, not exhaling enough or holding the breath. On an energetic level, the flow of energy slows down or becomes stagnant in certain areas of our body. On the mental level, the tension shows up as rigid thinking, ceaseless ruminations and resentments, feeling stuck or irritated. All of these are examples of contracting rather than opening.

We can cultivate the ability to let go. As we let go and release tension on one level, all the layers of our Being respond. We can feel the sense of ease and joy and connect with intuition, the whisper of our soul. We start to feel the soul purpose, the big reason why we are here. It allows us to align with the truest expression of who we are.

My favorite practice has been working with the breath and truly letting my breath have the freedom to move. The ancient practice of Ajapa Japa using the So-Hum mantra has been helping my breath to recover from habitual patterns of tension. Essentially, this mantra means, “I am That”—I am pure awareness or consciousness. I can feel the energy awakening in my body by having an increased sensation in different parts of my body and a sense of openness. Cultivation of mindfulness has allowed me to have the ability to recognize these subtle shifts in my body and furthered my ability to let go.

Mindfulness, Sati, described as ‘bare attention’ and Dharana, “one-pointed attention”, both teach us how to focus our attention on the present and experience life in more depth.

Meditation has been such a big part of my life and yet the mental work alone is not enough. We know that trauma lives in the body and that one cannot think oneself out of anxiety. The body needs to be a part of the healing process and releasing tension is a big step in healing.

It was so nice to explore this topic with someone who didn’t know that yoga is a complex array of practices, more than a than a physical exercise that follows a certain set of postures.

Join Diana for Satsang: Mystical Poetry Night on Sat. February 3 @ 5:30 pm – 6:30 pm PT with Susan Ford. Or attend one of her weekly classes: Therapeutic Chair Yoga Online – Wednesdays, 9:30 – 10:30 am, or Guided Meditation Online – Sundays, 5:30 PM – 6:00 pm.

Diana Meltsner, E-RYT-500, C-IAYT, has been teaching variety of classes and workshops since 2001 and since 2017 offers yoga therapy sessions privately and at Integral Yoga Therapy Clinic in San Francisco. Learn more at dianameltsner.com.

by Swami Ramananda

The beginning of a new year is a natural time to reflect on and re-envision our lives.  The tradition of New Year’s resolutions can be life changing or it can be a temporary way of fooling ourselves with lofty ideas that fade when reality hits. Clarifying our intentions for this life is useful, but really makes an impact when we translate the vision into committed actions.

For example, I may be clear that I want to be more rested and energized as I embark on each day. I may want to make time for spiritual practices or participate in workshops that support my personal growth. But for those ideas to bear fruit, I need to break them down into specific goals. I have to commit to a specific bedtime to feel more rested each morning, and determine how many meditation sessions per week are optimal for me to adequately develop my practice.

In addition to translating our vision into specific steps, it behooves us to reflect honestly on our other responsibilities, our physical and mental capacity and our willpower. It’s easy to set an admirable goal in a moment of inspiration that proves unreachable when we are stressed or struggling—a recipe for frustration and/or failure. A good goal challenges us in small ways, building confidence with each success.

Success also requires enthusiasm and thoughtfulness. It’s unrealistic to assume that we can muscle our way into new habits without planning ways to support them. We can consider what other adjustments or changes are needed to make a goal doable. For example, we may not be able to make time for some new activity in our lives without letting go of something else. Finding a practice partner or sharing our vision with friends are other great ways to support our intention.

Whenever we are trying to create positive changes in our lives, we can expect difficulty. Unwanted thoughts and behaviors are usually a product of impressions embedded in the subconscious mind, and it takes time and repetition of a new pattern to replace them.

With a combination of determination and willingness to persevere, we can override unhealthy inclinations.  Perhaps even more powerful is a prayer for strength and guidance, opening our hearts to the grace of a Higher Power in whatever way we understand it.

Carrying a meaningful intention in our hearts breathes spiritual life into our days.  Remembering again and again a higher purpose frees us from being captive to the consumer-oriented messages of our culture. I pray that by practicing this way, we all grow more aware of the source of deep peace and love that is ever-present within.

Join Swami Ramanandaji this month for the following programs:

Creating a Spiritual Vision; Community Meeting, Fundraiser & Potluck
Sat. JAN 6 @ 11:00 am – 1:00 pm PST, ONLINE & IN-PERSON

21-Day Meditation Challenge
Mon. JAN 8 @ 7:15 am – 8:00 am PST, ONLINE

Tuesday Tea Time Series / Monthly
Tue. JAN 16 @ 11:15 am – 11:45 am PST, ONLINE & IN-PERSON

Swami Ramananda, C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a greatly respected senior teacher in the Integral Yoga tradition, who has been practicing Yoga for over 45 years. Ramananda offers practical methods of integrating the timeless teachings and practices of Yoga into daily life, and transforming the painful aspects of human experience into steps toward realizing one’s full potential.

He leads all levels of Yoga teacher trainings and programs around the globe. Ramananda co-developed the Stress Management Teacher Training program and has trained many teachers to bring Yoga into corporate, hospital and medical settings. He a founding board member of Yoga Alliance and is a co-founder of The Spiritual Action Initiative which brings together individuals committed to working for social justice for all beings and for the care and healing of our natural world. His warmth, wisdom and sense of humor have endeared him to many.

by Swami Ramananda

This focus begins with some form of spiritual practice that can allow us at least a glimpse of light. As we nurture this light within, it can soothe and nourish the heart, diminishing the selfishness, confusion and attachment that veil our true nature.  

Swami Ramananda C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a greatly respected senior teacher in the Integral Yoga tradition, who has been practicing Yoga for over 45 years. Ramananda offers practical methods of integrating the timeless teachings and practices of Yoga into daily life, and transforming the painful aspects of human experience into steps toward realizing one’s full potential.

by Nalanie Chellaram

In the last ten years my work has been made much easier by the progress made in the fields of Neuroscience and Epigenetics.   Following a great deal of scientific experimentation, significant evidence has materialized to show how the brain works and how meditation practices can help rewire our thinking process.  MRIs taken before meditation and after meditation have clearly shown how the areas of the brain that deal with emotions have become relaxed, and literally light up.   The concept of changing thoughts this way is not new.  It has always been taught in the Yogic scriptures, which date back more than 3,000 years!   Yet the nature of Homo sapiens is to doubt unless empirically proven.  The surge forward in science is finally connecting the dots to spirit, and both are joining at the same point.

 I have learnt that to be spiritual is to know that we are all part of a whole.  That all things are sacred, and when we live in harmony with mankind, nature and especially ourselves, we start to know we truly are ‘a divine spark’ and so is everything else.    We just vibrate at different frequencies depending on the way we think and live.  When we experience this oneness we feel bathed in peace.  We realize that truly all life is a stage and we are but actors on it.  Once we know that, we can determine how we want to live in the circumstances we are given.  We can be bitter and angry if we choose, but what does that do for anyone, especially ourselves?  Or, we can decide to accept the situation and make the most of it.  Then, not only do we benefit ourselves, but also everyone else.   A win/win situation!   And where is God in all of this? The ancient Yogic scriptures, called The Vedas, put it this way:

‘Ekam sat vipraa bahuda vadanti.’

 This means, ‘Truth is one, the wise call it by different names’.

Please join  Nalanie Chellaram, C-IAYT, BSYth & Swami Ramananda, C-IAYT E-RYT 500 online for  Satsang: Recovering Our Natural Wisdom & Joy on Sunday, December 10 @ 10:00 am – 11:30 am PST | Free.

Nalanie Chellaram, C-IAYT, BSYth, has been surrounded by spirituality for her whole life. She was raised by Hindu parents, educated at a Catholic school and studied philosophy in college. Nalanie began practicing the teaching of her Guru, Sri Swami Satchidananda in 1986 and continued to study the science of Yoga. She has been accredited by the Council of Teachers of the Satchidananda Ashram in Virginia, USA to teach Asanas, Pranayama and Meditation. She is also an accredited Teacher Trainer for Integral Yoga and a therapist under the British School of Yoga. She is the Chairwoman of the Integral Yoga Center in Gibraltar where she runs regular weekly satsangs, teacher training and counseling sessions. This Center is a registered Charity serving the community. Nalanie, who now lives in Spain, frequently lectures on the Science of Yoga, in Portugal, Spain, Germany, the United Kingdom, the USA and the Far East. She is the first of a new generation of spiritual teachers. Her particular upbringing and education has given her a special insight into both Hinduism and Christianity, inspired by her Beloved Guru.