Marilyn Russell, Author at Integral Yoga San Francisco

About Marilyn Russell

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So far Marilyn Russell has created 24 blog entries.

Tap Intuition, Ignite Creativity and Reclaim Power: An Invitation

by J. Pranavi McLean

The moment we know, without thinking, that it’s time to move on.

The realization that we’ve stumbled upon the perfect gift for a loved one.

The inexplicable sense that a particular motion or a particular sound will soothe an inconsolable infant.

The all-consuming confidence that washes over when everything about someone we’ve only just met seems completely right.

Whether arising from a gut instinct, a flash of genius, or an embodied insight, intuition is the innate ability to understand without reasoning. This universal form of unconscious knowing is widely considered to be a sacred gift – an essential partner to the rational mind in guiding a person’s beliefs, values, judgments, and actions.

I have always found intuition to be one of the most magical and mysterious qualities of life. How do we know without thinking? How can we discern without feeling? When does knowing become thought, or feeling become knowing? And vice versa? Stranger yet, how can it be so easy to lose grip of intuition? How can decision-making get bogged down so rapidly by the narratives within our own minds?

I am not alone in my fascination – intuition is a topic of wide and everlasting interest. Today, journals across the disciplines of business, education, psychology, and medicine are populated by countless studies of the physical origins and practical applications of intuition. And for millennia, ancient texts from across Eastern and Western philosophies have provided perspectives on the spiritual source of intuition, as well as the reasons and ways intuition can be cultivated to overcome the enduring pressures of society, family, and even one’s own mind.

I am deeply appreciative of methods to reclaim intuition.

One of the biggest draws of yoga has been its ability to help me calm the mind and hear the voice within. In the Yoga Sutras of Patanjali, a guide to self-realization through yoga dating back to the 2nd century BCE, the sage Patanjali’s very definition of yoga describes it as a state of stillness of the mind – a mind free of chattering (Sutra 1.2 Yogaś citta-vritti-nirodhah). Patanjali also states that as yogic practices strengthen through practice, intuition can emerge (Sutra 1.17 Samprajnata samadhi), and subsequently, give rise to all understanding (Sutra 3.33 Prātibhāt-vā sarvam). Indeed, the more I practice yoga, the more tangible my intuition seems to become.

Creative practices also serve as a powerful tool for cultivating intuition. One practice I particularly enjoy is INTUIT Cards – personal oracle cards created together in community. Developed by San Francisco artist Cynthia Tom, INTUIT Cards utilize simple collage techniques to make inner wisdom visible. INTUIT Card workshops have been used by therapists, teachers, artists, and communities of women, immigrants, and other marginalized people to encourage self-inquiry, stimulate curiosity, and open intuition. INTUIT Cards have helped people to explore family patterns, overcome personal fears, manage the symptoms of chronic or intergenerational trauma, and unlock dreams and desires. In fact, it was in part through INTUIT Cards that I found my way to the Integral Yoga Institute for a yoga teacher training.

How about you? Are you looking for ways to tap intuition, to ignite creativity, and to reclaim power?

I am thrilled to offer an INTUIT Card workshop for the Reclaim Your Power & Ignite Your Creativity Retreat at the Integral Yoga Institute of San Francisco (IYISF) on Saturday, August 8, 2026. This retreat, hosted by IYISF’s Ripples for Change, is a fundraiser to support the IYISF BIPOC Yoga Teacher Training (YTT) Scholarship Fund. As a graduate of the 2025 BIPOC YTT program with deep experience working in the social movement space, I can attest to the quality of this exceptional offering. IYISF’s BIPOC YTT teachers provide an inclusive, safe space for students of diverse backgrounds to explore the wisdom of the sutras, asanas (poses), meditation and other subtle practices of yoga. At this August 8 retreat, participants will explore fun new ways to access intuition — through INTUIT cards, writing, yoga, healthy eating, and more — in support of a YTT program which will not only help future yoga teachers to access intuition, but also teach others to do the same.

Whether you’re a community member looking for ways to unleash your creativity, an aspiring yoga teacher curious to learn more about the Integral Yoga Institute San Francisco, a creative person seeking new tools to cultivate intuition, an experienced yogi in need of new opportunities for community, or someone who supports equity and diverse representation in contemporary American yoga, all are welcome. No yoga experience or artistic abilities are necessary.

I hope to see you there! I can’t wait to see what you create, and to discover together what your intuition — and the amazing opportunities at this retreat — open up for you.

Marilyn Russell2026-06-21T12:59:58-07:00June 22nd, 2026|Tags: creativity, intuition, personal power, reclamation, spiritual discernment|

How to Deepen Meditation

by Swami Ramananda

Deepening a meditation practice requires more than simply sitting for longer periods of time. A truly effective practice depends on cultivating a sufficient level of refined energy. This energy expresses itself as alertness, mental clarity, willpower, conviction, and discrimination. These qualities make it possible to step back from the powerful stream of thoughts, emotions, and personal stories that continually capture our attention. Without them, we can remain absorbed in our mental patterns without even recognizing it—much like becoming engrossed in a mediocre movie and only later realizing that it was not worth the time and attention we gave it.

One of the most important ways to strengthen meditation is through conscious prioritization. The quality of our practice is deeply influenced by how we invest our energy throughout the day. Reflect on what you truly value and consider creating a personal mission statement that helps align your choices with your deepest aspirations. When our daily actions are guided by clear intentions, the mind becomes less fragmented and more available for inner work.

Lifestyle also plays a significant role in supporting meditation. The many choices we make regarding diet, sleep, work, entertainment, and social interactions all affect the quality of our energy and attention. Paying attention to the effects of stimulants such as coffee, excess sugar, overeating, or poor sleep can reveal obstacles to deeper practice. Cultivating pratyahara—the ability to withdraw attention from unnecessary sensory stimulation—helps conserve mental energy and creates the inner quiet needed for meditation to flourish.

Inspiration is another essential ingredient. Reading spiritual books, studying uplifting teachings, and sharing your journey with a trusted practice partner can renew enthusiasm and remind you of the deeper purpose behind your efforts. Equally important is the preparation that precedes meditation. Often, more progress comes from skillful preparation than from simply extending the sitting itself. Practices such as pranayama, a brief seated Yoga Nidra, reaffirming a heartfelt intention, or offering a prayer for guidance and support can help settle the mind and open the heart. Since willpower alone is often no match for deeply rooted emotions and attachments, calling upon a deeper source of strength can be invaluable.

Different approaches to meditation may be helpful at different times. The path of Raja Yoga emphasizes patient, step-by-step refocusing of attention and the cultivation of concentration and pratyahara. Bhakti Yoga invites us to surrender our burdens, offer them to the Divine, and rest in trust. Jnana Yoga encourages inquiry and observation—labeling thoughts, noticing recurring patterns, examining self-talk, and ultimately becoming aware of the awareness that observes all experience. Karma Yoga transforms practice into an offering, where meditation is motivated by a sincere desire to serve and benefit others.

Finally, every meditation practice benefits from periodic renewal. Participating in group meditations, attending workshops or retreats, practicing silence for part of a day, fasting moderately when appropriate, or occasionally extending the length of your sittings can provide a powerful boost. Having a friend, mentor, or practice companion with whom you can share insights, challenges, and encouragement can also make a tremendous difference. Meditation deepens most naturally when it is supported by an intentional lifestyle, inspired effort, and a community of shared aspiration.

Marilyn Russell2026-06-21T12:16:46-07:00June 18th, 2026|Tags: jnana yoga, Karma Yoga, meditation|

Svadhyaya — the Study of Spiritual Teachings

by Kia Meaux

This month, we have chosen Svadhyaya—the sacred practice of self-study through spiritual teachings. More than simply reading spiritual texts, Svadhyaya invites us to seek wisdom that reveals our deepest nature, and then to bring that wisdom fully into the way we live, think, and serve. As Sri Swami Satchidananda often reminded us, it is far better to study a little and truly live it than to read extensively without allowing it to transform us.

I often find myself highlighting passages that deeply resonate—words that seem to speak directly to something within. Yet the real gift of such moments is not simply in recognizing truth, but in embodying it. When a teaching touches us deeply, we can turn it into an affirmation—a simple, heartfelt phrase in our own words that reminds us of what is true. In this way, wisdom becomes more than inspiration; it becomes a living force that gently reshapes old patterns of thought.

We can also bring teachings into action. Contentment becomes real when we pause each day to write down what we are grateful for. Compassion comes alive when we consciously offer one or two acts of kindness. The teachings begin to move from the page into our relationships, our choices, and our everyday moments.

While recently studying the Yoga Sutras of Patanjali, I was deeply struck by the insight that so much of our suffering arises from how completely we identify with our thoughts. Then I remembered a suggestion that Asokananda shared during his visit last year. He encouraged us to begin meditation simply by welcoming whatever thoughts arise, witnessing them with openness and without judgment—a practice of gently loosening our identification with the mind. As I’ve begun working with this practice, I’ve found it profoundly helpful. It has brought a little more spaciousness, a little more freedom, and a little less getting lost in the changing currents of the mind throughout the day.

At the end of a full day, the thought of studying may sometimes feel like one more thing to do. But even a few paragraphs from The Golden Present can reconnect us with the truths we most want to live by. Each return to wisdom—however brief—plants another seed. And over time, those seeds quietly reshape not only the conscious mind, but the deeper layers of our being.

May you discover your own joyful and meaningful way to practice Svadhyaya, allowing the wisdom you study to become the wisdom you live.

Marilyn Russell2026-05-11T16:24:48-07:00May 11th, 2026|Tags: Patanjali, Satchidananda, Sutras, Svadhyaya|

Who Gets to Speak and Sing?

by Vivek Anand

A song is sung, and as a lyric it is also written. It is written in a voice. This voice tells us who is speaking, declaring their sentiments to the world. Whose voice gets heard the most? Sometimes we hear a lover or a devotee, one who praises, complains, laments. Sometimes we hear an anonymous voice which describes a beautiful or painful world, a voice which aspires for a better earth or heaven. And then sometimes we hear the call of a bird, the groan of the earth, the cry of the one who is crushed, a taunt by someone taking a risk in criticizing a king.

Sometimes the clay speaks to the potter:

Maati kahey kumhaar se, tu kyon raundhey mohey?
Ik din aisaa aayegaa, main raundhongi tohey!

And what does the potter’s clay say? In the above song by the 15th Century mystic Kabir, the raw clay says to the one kneading it: Why do you crush me? The day will come when I will crush you! The tables have been turned, and we are reminded that our human forms are ephemeral, that one day we too will be clay. In another song Kabir writes: Ghat ghat me panchhi boltaa. In every clay pot the bird speaks. He reminds us that despite our varying shapes, a bird, perhaps the same one, calls out from each beating heart.

The material being wrought by the craftsperson is not always expected to speak! In the Daoist text the Chuang-Tzu, translated by Stephen Mitchell, there is this line in a story about accepting ones transformation without comment:

When a skilled smith is casting metal, if the metal should leap up and say, ‘I insist upon being made into a Mo-yeh (famous sword)!’ he would surely regard it as very inauspicious metal indeed.

Songs such as a thumri, a romantic or seductive song sung by courtesans to their patrons, often have a teasing or taunting tone; they sometimes voice a complaint. This complaint is often about the unfeeling and heartless lover or about a king.

Sometimes a courtesan sings a thumri, and complains about the lover being gone all night, about the lover being cruel towards the one who pines for them. But the singer can also ask about the insensitivity of the powerful towards others who suffer:

In pairon taley, kaun kuchlaa jaa rahaa hai, morey rajaji?
Koi dekhey paavan paanv, dekhey ek nirdosh jeev ka ghaanv
Mori najariya, morey Nataraja, mori maiyya.

In the above version, a somewhat subversive thumri written by me, the singer asks the authority figure – king, a god or goddess: who are these feet squelching, pressing into the earth, my raja? Some see holy feet, but my eyes see the wound of an innocent being, my Lord of Dance, my Mother.

The question is about iconography, stories and societal practices such as caste and discrimination in which a figure is portrayed as being vanquished by the powerful, and where this is always valorized. The tradition has many answers, some metaphorical, some leaning on context. The uncomfortable questions can still be asked, both from within the traditions and from outside them, by those who benefit from the hierarchies and by those who are targeted by them.

The tone of the questioning singer is respectful, yet challenging. It is a humble inquiry perhaps. A worthy teacher is certainly to be approached humbly, but as in the Bhagavad Gita Chapter 4, Verse 34, part of the service includes asking questions, prashna.

Swami Chinmayananda’s translation of the verse goes:

Know that by long prostration, by question, and service, the wise who have realised the Truth will instruct you in (that) Knowledge.

Tad viddhi pranipaatena pariprashnena sevayaa
Upadekshyanti te jnaanam jnaaninas tattva darshinah

In other songs which I sing an anonymous person asks the kokila songbird to sing because the honeyed season has arrived, asks it to make the earth resound with its call. Or, one sings of the beautiful dark god, Shyam Sundara, who dances with the cowherdesses, while one hears the sound of musical instruments and ankle bells.

In another, the 13th Century Sufi and master musician Hazrat Amir Khusrau sings to his teacher Hazrat Nizamuddin Auliya:

Chhaap tilak sab chheen li, mosey naina milaykey

You snatched away my identity and my forehead mark by meeting eyes with mine. This sung declaration is about love and surrender, about dissolving divisions. This is simultaneously self-effacing and a call to remove hierarchies.

When we are open to the voice of the clay, the cry of the one underfoot, the complaint of the lover, they have much to say.

Join Vivek on Saturday, May 16 at 7:00 PM in a classical vocal concert: The Clay Speaks – Maati Kahey

Marilyn Russell2026-05-02T09:49:30-07:00May 2nd, 2026|Tags: Kabir, thumri, voice of the clay|

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