prajna, Author at Integral Yoga San Francisco

Teaching of the Month: Choosing Freedom

by Swami Ramananda

What determines how we respond when a stressful situation arises in our lives? Are we influenced by past experiences, current needs, or the opinions of those close to us? Is our thinking shaped by deeply ingrained messages from our culture? Or are we free to act with full awareness in the present moment and in harmony with our true nature, our interconnection with all of life?

The residents of the institute decided to practice choosing freedom for the month of March. For us, this implies responding to life free of the “shoulds” we may have residing in our psyches from childhood. This can be harder than it sounds, since we are easily compelled by habitual beliefs and thought patterns that are so entrenched and familiar that we may not be able to see them.

For example, do I find it difficult to be honest about a mistake that I made because of what others might think about me? I may find myself spinning the truth to protect my self-image if I am unconsciously in need of approval to feel good about myself. I might rationalize taking advantage of someone else financially, swayed by a deeply rooted need for security.

Our Yoga practice is a good place to begin cultivating greater self-awareness of the ways we react to life. Even here, we may find ourselves trying to look good, comparing ourselves to others or to some image we have, or judging our practice as good or bad by some unintentional standard. Instead, we can cultivate approaches to practice that free us from past conditioning.

During Hatha Yoga sessions, we can practice moving freely by tuning into the raw sensations of the body. We can train ourselves to act with non-judgmental awareness and in caring response to our capacity in this moment. We cultivate this same kind of experience during meditation, disengaging over and over again from the stream of thought that we normally identify with. A mind that thus becomes focused, quiet and open can truly perceive and respond to events as they are, without looking through a colored lens or projecting onto things our hopes or fears.

In this way, we train ourselves to pause and discriminate between the anxious reactions that may be triggered by stressful situations, and the deeper, neutral voice of our Spiritual Consciousness. This occurs over time with steady effort, patience and without expectation for how and when results will come.

When we repeat such a practice and experience moments free of habitual thought patterns, we begin to see ourselves and our relationship to the world in a fresh way. We begin to feel our connection to each other and all of nature. A natural compassion and wisdom arise in our hearts. Over time, a regular practice of this kind will gradually restructure even the subconscious mind so that we are no longer compelled by old beliefs, and approach life with a sense of deep belonging, inner contentment and wonder.

Please join Swami Ramananda for Scripture Study: Raja Yoga – Keys to Sustainable Growth, 3-part, over 3 Mondays; March 24th, 31st and April 7th from 6:00 – 7:00 pm PDT. Each session is offered individually.

Swami Ramananda C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a gr.eatly 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.

prajna2025-03-05T14:32:58-08:00March 5th, 2025|

A Spiritual Approach to a Troubled World

by Swami Ramananda

Many people I know are searching for ways to actively respond to the chaotic events unfolding in the U.S. and a world filled with violence, suffering, and injustice. We don’t want to see our Yoga practice as a retreat from the world, nor do we want to simply shake our heads and shrug our shoulders at the turmoil around us.

Often, we think of spiritual awakening as a passive practice—something that involves withdrawing the senses and quieting the mind to experience the spiritual presence within. While this is an important aspect of spiritual growth, it is equally vital to consider how we engage with the world. Both approaches are necessary, as we want our responses to the challenges we face to be guided by the source of spiritual wisdom we all share.

We may need to reconnect with this inner spiritual light repeatedly, awakening it fully so that it shines in our hearts and minds as we go about our days. However, we need not wait for a certain level of enlightenment before we take our Yoga practice off the cushion or mat and into the world. We can intentionally practice moving, speaking, and thinking with peace and compassion in our hearts.

This intention remains vague unless we find specific ways to cultivate it. We bring compassion into conversations when we listen deeply to others, making a real effort to understand and respect their needs. Even when we disagree, we can approach others with an open heart, focusing on common ground rather than our differences. We can speak out against injustice when we witness it and strive to be peacemakers in moments of conflict.

Above all, we can maintain our equanimity in the face of unjust or violent words or actions. By keeping our balance, we sustain a connection to an inner well of peace and bring that energy into the situation. Mindfulness allows us to pause and make conscious choices that consider the well-being of everyone involved.

We can also bring more compassion into the world by serving our local communities. Whether it’s offering Yoga classes, volunteering at a soup kitchen, becoming politically active, or reaching out to those in need, serving locally connects us to the needs and disharmony in our own neighborhoods, where we can truly make a difference. It compels us to look beyond our own worlds and reminds us that, beneath our differences, we all seek the same happiness. A grateful heart is naturally inclined to uplift others.

On a subtler level, Sri Swami Satchidananda strongly affirmed that each time we pray for peace in the world—such as we do at the end of each Integral Yoga class—we send subtle yet profound energies into our world. Even though we may not see the effects, each time we visualize peace in our hearts and intentionally send it outwards, our intentions have a real impact on those who are ready to receive them.

Every choice we make, every action we take, can be guided by either a ‘me’-centered or ‘we’-centered mindset. Understanding that our daily actions are an expression of our beliefs can transform our lives, giving meaning to every aspect of it. May we all learn to see how bringing spiritual values into everyday life is both a vital response to a violent world and an essential part of awakening our inner Light.

Join Marc Morozumi and me for a discussion on how we can make a difference together at a Satsang we will co-lead on Saturday, March 1, from 5:30 – 6:30 pm, entitled Responding Together to a World in Chaos. Sign up

Swami Ramananda C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a gr.eatly 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.

prajna2025-02-19T10:07:10-08:00February 20th, 2025|

Teaching of the Month: Service and Self-Care

by Swami Ramananda

We all probably struggle at times to make wise choices when deciding between taking care of others and taking care of ourselves. Many of us were raised with a strong work ethic that is reinforced by the “gotta get ahead” mentality of American culture, right along with the sometimes conflicting value placed on sacrifice in Judeo-Christian faiths and the Yogic teaching of selfless service. No wonder we can feel pulled in different directions.

Sri Swami Satchidananda articulates clearly in his book, The Golden Present: “You yourself should know how much you can give. You cannot give beyond your capacity. If you have done a lot of service that day, and if you are really tired, you should say no. Otherwise you are saying no to your own body or mind.”

A physical capacity is one thing. When we’re dead on our feet, we probably know it. But there’s also a mental capacity, a pschological one to work with. Just how far is it healthy to extend ourselves? If we push ourselves too far, we may find ourselves with unhappy moods arising, dwelling on unhealthy thoughts, saying to ourselves, “Why should I have to do this? It’s not fair.” or the opposite, “I should do this. I’ll show them how good I am.” Both those ideas are based on judging and comparing ourselves to others, and are products of the ego—that persona we have unconsciously developed that compels us to look good in the eyes of others. This isn’t who we really are, or what we want to encourage.

Of course, selfless service is a key element of Yoga in action and can be a tremendous source of joy and fulfillment. But it is meant to consider the well-being of everyone—including ourselves, .It’s not about a form of self-denial. We can be so focused on” doing the right thing” or promoting a successful image to sustain a reputation that we ignore our own needs. After periods of self-denial, we may feel resentful and needy, and react to that by making selfish choices.

Even when we do think about our needs in a healthy way, taking care of ourselves may feel self-indulgent. It is so important to remember that taking good care of ourselves is not in conflict with service. It makes it possible to serve with sustained energy, a focused mind and an open heart.

We can all practice finding a balance between service and self-care so that we don’t go overboard by either giving too much or too little. And, of course, this discernment is aided by a daily meditative practice that builds enough clarity and awareness to catch ourselves falling into overdoing or being self-centered. Observing our habitual tendencies, we can learn to see when we need to show more compassion for ourselves or could reach out more often to lend a hand.

Fortunately, we have countless opportunities to practice service and self-care every day, whether we are driving, listening to a friend, checking out at the grocery store or working with others. Clearly, the best motivation for serving others comes from experiencing for ourselves the feeling of compassion flowing through our hearts, and the natural sense of joy that arises from giving freely. Ultimately, we are all learning, one act of kindness at a time, that loving each other and loving ourselves are actually the same thing.

Join Swami Ramananda for his upcoming workshop, Deepening Your Yoga Practice, On and Off the Mat a 3-part course, online and in-person, 3 Thursdays; Feb 13, 20 & 27. Together we will explore how to experience maximum benefits from even a short daily Yoga practice on the mat, and how the teachings of Yoga can be integrated into our daily activities.

Swami Ramananda C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a gr.eatly 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.

prajna2025-02-01T14:42:24-08:00February 1st, 2025|Tags: Karma Yoga, selfless service, Swami Ramananda, Yoga and self-care|

Finding Balance: The Three Gunas in Yoga and Life

By: Kealoha DeLuz

The ancient philosophy of yoga, rooted in the Samkhya tradition—one of the six classical Indian schools of philosophy—presents us with the illuminating concept of the three gunas. This profound teaching offers a unique lens through which we can comprehend the intricate nature of reality and the depths of our own consciousness. The three gunas—sattva, rajas, and tamas—are fundamental qualities that permeate every aspect of existence. From the tangible elements of the physical world to the subtle realms of our mental and emotional states, these gunas form the underlying fabric of all that is, providing a comprehensive framework for understanding the diverse manifestations of life and consciousness.

Sattva, often described as the quality of purity, harmony, and balance, represents the ideal state that yogis strive to cultivate. It is characterized by clarity of mind, peacefulness, and a sense of contentment. When we experience sattva, we feel centered, focused, and in tune with our higher selves. This state is conducive to deep meditation, insightful reflection, and compassionate action. In our yoga practice, sattva manifests as steady, mindful movements, controlled breath, and a calm, present awareness.

Rajas, on the other hand, embodies the principles of activity, change, and stimulation. It is the force that propels us into action and fuels our desires and ambitions. While rajas can be a powerful motivator, an excess of this quality can lead to restlessness, anxiety, and an inability to find peace. In our yoga practice and daily life, rajas might show up as an overactive mind, fidgeting during meditation, or a constant need for movement and excitement. However, it’s important to recognize that rajas, when balanced, provide the necessary energy for positive change and growth.

Tamas, the third guna, represents inertia, dullness, and resistance to change. It is associated with heaviness, both physical and mental. While tamas can provide stability and grounding, an excess of this quality leads to lethargy, depression, and a lack of motivation. In our yoga practice, tamas might manifest as difficulty getting on the mat, sluggishness in our movements, or a foggy, unfocused mind during meditation. However, like rajas, tamas has its place in the balance of life, offering us the ability to rest, recuperate, and find stillness.

The key to a fulfilling yoga practice and a balanced life lies in understanding and working with these three gunas. Our goal is not to eliminate rajas and tamas entirely, but rather to cultivate a predominance of sattva while allowing the other gunas to play their necessary roles. This balance can be achieved through mindful practices both on and off the mat.

In our asana practice, we can observe how different poses and sequences affect our mental state. Vigorous, flowing sequences might increase rajas, while restorative poses can help balance excess rajas or uplift us from tamas. Pranayama techniques, such as Nadi Shodhana (alternate nostril breathing), can be powerful tools for shifting our energetic state and promoting sattva.

Off the mat, we can cultivate sattva through our lifestyle choices. Eating fresh, wholesome foods, maintaining a consistent sleep schedule, and engaging in meaningful work all contribute to a sattvic state. Regular meditation and self-reflection practices help us become more aware of the fluctuations in our mental states, allowing us to make conscious choices to restore balance.

As we deepen our understanding of the gunas, we begin to see them not just in ourselves, but in all aspects of life. This awareness allows us to navigate the world with greater skill and equanimity. We learn to recognize when we need to inject some rajasic energy into our lives to overcome stagnation, or when we need to slow down and find some tamasic grounding. Ultimately, by cultivating sattva and skillfully balancing rajas and tamas, we move closer to the state of yoga – union with our true selves and the world around us.

Understanding the gunas provides yoga practitioners with a compass for their personal journey. It helps them discern whether they are:

1. Genuinely progressing and evolving (sattva)

2. Expending energy without real advancement (rajas)

3. Stagnating or regressing on their path (tamas)

This awareness of the gunas serves as a valuable tool for self-reflection and growth in both yoga practice and daily life.

You can join Kealoha for Scripture study: The Essence of Balance: Exploring the Gunas through the Yoga Sutras, 3-parts, Mondays, online January 13, 20 and 27, 6:00 – 7:00 pm PST.

Kealoha Deluz, Ph.D, has been a holistic health practitioner for 30 years, holds a Master of Divinity, Ph.D. in Holistic Studies, and is currently working towards a degree in transpersonal counseling. He has been an Integral Yoga Teacher since 2006 and is a Raja Yoga trainer, advanced level Hatha Yoga, meditation and stress management instructor. Kealoha is a licensed massage therapist, skin care practitioner, and holistic life coach. Kealoha was born and raised on the Big Island of Hawaii, and currently lives and works in San Francisco, California.

prajna2025-01-10T22:07:29-08:00January 11th, 2025|Tags: Kealoha Deluz, The Yoga Sutras of Patanjali, Yoga scripture studies|

About prajna

Teaching of the Month: Choosing Freedom

A Spiritual Approach to a Troubled World

Teaching of the Month: Service and Self-Care

Finding Balance: The Three Gunas in Yoga and Life