Were any of the beliefs that you currently hold on meditation reinforced? Challenged? by THE MEDITATIVE MIND

I spent a bit of time studying Buddhism and the Visuddhimagga and the practices that speaks to me most are the ten kasinas.  I love meditating on earth, water, fire, air, dark blue, yellow, blood-red, white, light and bounded space.  I have had wonderful meditations on these subjects especially, (perhaps because I am an artist) on the colors blood-red and white.

But, Buddhism is not my path and it seems that Western Psychologists are obsessed with Buddhism and especially Mindfulness. I really prefer other things like Mantra, Mandala, Mudra and Yantra and the Tantric Path.  I am glad we have the Jung Institute in Los Angeles that does some work in this direction.  I also am very attracted to the Taoist Path but there really wasn't much talk about it in Goleman's Book.  I have studied with Mantak Chia in the past and he comes to Los Angeles in June and I have signed up for at the least the weekend workshop and if I am not working I will do more.  I think knowing about Taoism makes my teaching of Yin Yoga much deeper.

I had never heard about Hesychasm, Fourth Way and Choiceless Awareness before and I don't know if people are still practicing all these techniques or not anymore. I am not intrigued enough to look them up and see.  The book, The Meditative Mind, is pretty old, it dates to  1977 its hard to really take everything as up to date especially the research on meditation.   It seems like many of the IYT books are from the mid-70s I would actually really like to see the reading list updated.  I don't think the reading list should be the same as if I was taking the program in 1980 because it is actually 2017 now and a lot of things have happened in almost 40 years of research on Yoga and Meditation,  I think Buddha's Brain or the Body Keeps the Score maybe should replace some of the required reading.

I very much believe what Goleman said about TM that the mantras are mantras that many Hindus have been using for hundred if not thousands of years.  I was initiated into TM by my cousins who have been practicing since the 60s. I use so of their techniques but I work with the mantra I chose is important for me at the moment. I don't stick to my mantra. And I recognized my mantra when it was given to me and what goddess it was associated with even though my cousins didn't come forth with that information.

I haven't been changed by Goleman's book and I do believe the book is heavily weighted towards Buddhism as I have said before that although I have had some times in my life where I flirted with and even practiced Buddhism it is not my path anymore.  I don't remember reading any discussion of Samkhya philosophy which Buddhism develops out of in the book.  I would like to not have seen all of Tantra lumped together.  Also I think in the altered states of consciousness maybe there should have been some discussion of  Iowaska because people are using that drug a lot now to open there consciousness.

In generally, the book seemed like an adequate but imperfect survey of meditation.

Ayurvedic Principles in My Personal Practice and Teaching

This chapter outlines principles of Ayurvedic Yoga. In what ways can you implement
these principles in your Yoga practice and/or Yoga teaching?

1. "Ayurveda holds the view that illness begins at subtle levels and gradually becomes more apparent until it manifests as what we call disease. This understanding of health is closely related to the model of the five koshas. From this perspective, dis-ease originates at the most subtle koshas and, if
not detected, will gain momentum and eventually appear in the physical body."

also

"If our physical body is actually a manifestation of energies that arise at more subtle levels,
then treating only the symptoms of illness can never address the deeper roots of the
problem. These deeper roots need to be brought to awareness through an exploration
of each of the five koshas. From this perspective, an illness that manifests in the
physical body has an underlying cause at the energetic, psycho-emotional, and spiritual
levels."

- In my therapeutic and group practices I will stress that the physical body is last place the disease manifests so we can not just work with the physical body.


2. "All of the Vedas or ancient books of knowledge were written by rishis or “seers,”
those who could look deeply into the universe and fathom its mysteries through intuition and
meditation. We can imagine the earliest Ayurvedic practitioners as wandering yogis who were able to commune deeply with nature and bring their minds, emotions, and bodies into harmony with the universe through this deep level of communion."

also

"Both yoga and Ayurveda arose from the intuitive observations of the ancient rishis through meditation, observation of nature, and observation of human beings in relation
to the natural rhythms of life. These ancient holy men and healers spent their lives with a
primary focus on their own practice and spiritual transformation while assisting others
along the way as guides and mentors for the body, mind, and spirit. This is the mentor role
embodied by the IYT vision of the yoga therapist."


- For myself and my students it is of out most importance to have a connection with nature
- intuition and meditation are key to personal and global understanding
- As the therapist and the student or client, we all have to have a personal practice

3. "The life of these sages in harmony with nature and the universe would naturally include
meditation practices, breathing practices, asana and physical exercises, dietary regimen
including times of fasting, orientation to the times of day and the seasons, and the use of
herbs, both as tonics and as purification. What is key here is that the Ayurvedic vision arose
out of the practice of a kind of primordial yoga, not as a separate medical therapy for
the treatment of the body, but as a holistic vision of life and health."

- to be in harmony with nature we need to include in our routines meditation, pranayama, asana, physical exercise, dietary regime including fasting, orientation to times of day and seasons, use of herbs.


4. "It is only nature that cures. Healers are simply guides that help patients work through their problems and discover harmony with nature at all levels"
- I can't heal you, I can give you techniques and tools


5. "We see sattva at work even in illness, because dis-ease is actually a deep call to change and balance within the person and in the environment."

- Remind myself and students/clients that disease is a deep call to change and balance
- The body is seeking sattva so it is our partner not our enemy

6. "It is our awareness that makes the difference, and for this reason, we can say
that awareness is the foundation of Ayurvedic healing. While herbs, massage, and other
treatments can support our level of awareness, they cannot exist as a healing modality
separate from awareness."
- Use this to talk about the importance of the body scan or being aware in a yoga pose


7. "As in the macrocosm, so in the microcosm – what exists at the most minute level of
functioning within the body also exists at more complex and wider levels, and in the
universe as a whole...  For the microcosm to be in balance, it must be in harmony with the macrocosm, which includes all interactions of the individual with the external world,
including environment and relationships."
- Microcosm is the same as the microcosm is important concept to me in my whole practice.  I think of this especially when I am working with the mantra so-hum and Aum


8. "Understanding who we are begins with an exploration of the five elements – earth,
water, fire, air, and space – within our own being. These elements are the building
blocks of life and matter and are, therefore, fundamental to life and health.The five elements form the basis of the Ayurvedic constitutional types, called doshas, which means “principles.” The doshas allow us to take into account human differences and individuality in health and healing. Each human being has different quantities of each element and so each person’s relationship with the cosmos,
which is formed from the five elements, will be different. . . Understanding our Ayurvedic constitution gives our lives a sense of ease, safety, and belonging, because we know who we are
and what our potential is. We also develop greater compassion and understanding for
others since we see that life is a garden of flowers with all the colors and scents
imaginable, which together create the treasure that is life."

- When I teach trance dance or a five element yin class or yoga nidra I think it is really important to explain why the elements are relevant.  This gives the answer - the elements help us understand who we are.
- Five element names are prithivi, jala, tejas, vayu and akasha


9. Each time of day has its different dosha:
 10 am to 2 pm – pitta. This is when our digestive powers are strongest and this is why lunchtime should be our biggest meal.
 2 pm to 6 pm – vata. This is the time of day when we can benefit from avoiding
stimulants and choosing restorative, meditative
ways to balance our energies.
 6 pm to 10 pm – kapha. It is a good idea to have a light dinner in a soothing environment
and to go to bed before 10 pm without heavy desserts or snacking.
 10 pm to 2 am – pitta. You will often find pittas still working until late at night. When
pitta is imbalanced, this is exactly what they should avoid.
 2 am to 6 am – vata. This quiet time of the day is ideal for prayer and meditation, which
are very helpful for integrating our mind/ body and inspiring ourselves with reverence
for life and our day ahead.
 6 am to 10 am – kapha. A good time for exercise.
- My yoga classes and personal practice should take the time of day into consideration
- During the winter and when it is cold and damp I should do my physical practice in the morning



10. AGNI
"From the Ayurvedic perspective, all health problems at a physical level are problems of
digestion. Problems at a psychological and emotional level are also problems of digestion
at a different level. Therefore, the power of digestion and metabolism are keys to health.
The digestive fire which fuels metabolism and burns away impurities is called agni."

11. AMA
"When we experience or consume things we cannot assimilate or completely “digest,” the
outcome is what is known in Ayurveda as ama. Ama is a product of negativity at the
physical, psychological, or spiritual levels. Ama builds up over time as a toxic residue
that influences every part of our being. Over time, ama can obstruct the functioning of all
the physiological systems as well as the currents of subtle energy in the body. Ama
normally accumulates first in the colon and intestines. It is for this reason that Ayurveda
places so much importance on diet and gastrointestinal health. Cleansing the
digestive tract is a central feature of  Ayurvedic healing."

12.  THERE ARE 6 STAGES OF DISEASE ACCORDING TO AYURVEDA

1. Samchaya is accumulation of one or more of the doshas and the resulting ama that
occurs due to disturbance of the digestive fire by the doshas. At this point, the
doshas usually accumulate in the sites that they have a natural affinity for, such as
kapha in the stomach or lungs, pitta in the liver, and vata in the colon. Symptoms are
usually noticeable but mild, such as fatigue, heaviness, or burning sensations.

2. Prakopa is the concentration or aggravation of the accumulated doshas. At
this stage, the doshas are still in their own locations but begin to put pressure on
them. Symptoms intensify. It is still relatively easy to treat the imbalance at
this stage.

3. Prasara is dissemination of aggravated doshas throughout the body. These toxic
influences will move toward points of weakness anywhere in the body.

4. Sthana samshraya is the localization of the doshas into tissues which are susceptible
to disease; the first signs of true disease begin to manifest.

5. Vyakta is the manifestation of full-blown disease.

6. Bheda is the spread,complication, and metastasis of disease.

13. Five Element Practices
- I love the 5 element practices I have taught classes and done my own personal practices with the Taoist and Yogic 5 Elements.
- I have done element meditations with Chris Chapple from the Visuddhmagga which he now teaches as a class mindful nature
- I will continue to use these practices and remind people as they do these practices be aware of what elements they are relating to and which are not resonating for them to help understand their nature


14. I think it is a very interesting concept to think about in yoga your true nature prakruti (maybe that includes you natural range of motion) and where you are now vikruti because of life style, stress, trauma.  And through yoga we try to get back to our true self our prakruti.


15. As yoga teachers we provide a safe space where students can explore and become themselves.

16. Time of day, year and life influence and effect what our yoga practice should look like.

Hatha Yoga for Transforming Sadness into Courage, Right Action and Letting Go

Theme: Transforming Sadness/Depression into Courage, Right Action and Letting Go based on work by Mantak Chia and other sources.


Intention: Exploration of where sadness is blocked or trapped in the body and begin to release and transform it.

Sadness and Depression are found in the 3rd and 4th Chakras. In Traditional Chinese Medicine they are said to live in the lungs and Large Intestines. The Energy of Sadness is: Soft and Cold to the Touch. Sadness is found in  neurotransmitters in our brain.  The physiology of sadness is an absence of dopamine, serotonin and phenylethylamine.

We usually translate the word Karuna as compassion but it originally means sadness.  It is the sadness we feel when we need to let go of attachments. There is a practice called Karuna Sadhana.  Mastering Karuna means changing sadness to compassion.  Most people are so self-absorbed the do not understand that others problems are the same as their own.

Sadness is related to the water element.  It is seen in our tears.  The deity of sadness is Varuna the lord of the water. He is the keeper of the laws of dharma and his palace is a Submerged Mountain.

The moon influences the water element. The descending moon cycle is related to sadness.  The ascending moon cycle is related to Joy and Excitement

Concentrating on Love, Joy and Humor are powerful ways to release and remove sadness.

3 AWARENESS EXERCISE

For the Body Awareness Exercise I will use Mantak’s Healing Sound Practice for Transformation of Sadness into Courage
Healing sound: Ssssssssssssssssssss

FROM A COMFORTABLE SEATED POSITION

Close your eyes and put your hands on your rib cage.  Inhale slowly through your nose. Notice in you feel any sadness, depression, constriction or other physical imbalances in your lungs.  If you do ask them if they have a message for you.

1. Become aware of your lungs. Take a deep breath and, letting your eyes follow, raise the arms up in front of you. When the hands are at eye level, begin to rotate the palms and bring them up above the head. Keep the elbows rounded. You should feel a stretch that extends from the heels of the palms, along the forearms, over the elbows, along the upper arms and into the shoulders. The lungs and chest will feel open and breathing will be easier. Draw the corners of the mouth back, exhale, making the sound "Ssssssss", sub-vocally, slowly and evenly in one breath.

2. As you exhale, empty all feelings of sadness, sorrow and grief from your lungs.

3. When you have exhaled completely (without straining), rotate the palms down, close the eyes, and breathe in to the lungs to strengthen them. If you are color oriented, imagine a pure white light and quality of righteousness entering into your lungs. Float the arms down by gently lowering the shoulders. Slowly lower them to your lap so that they rest there, palms up.

4. Close the eyes, breathe normally, smile down to the lungs, be aware of the lungs, and imagine that you are still making the sound. Pay attention to any sensations you may feel. Try to feel the exchange of cool, fresh energy replacing hot, dark waste energy.

4. SHARING
Break into pairs and talk about your experience using active listen. 90 seconds per person.

5. MUDRA/AFFIRMATION
Pranidhana Mudra
"As I learn to let go, I naturally live with right action and courage"


6. WARM UP
tapping on lung 1 - Middle Palace
Joint Freeing Series Standing Variation
Flapping Wings
Pranayama: Breath of Joy
Qi Gong Flow for Metal

7. ASANA

SURYA NAMASKAR with Mantras
HALF MOON with HANDS TO FEET POSE
WARRIOR 2
TRIANGLE and TWISTING TRIANGLE
STAR POSE to GODDESS POSE WITH HA BREATH
STANDING SEPARATE LEG STRETCHING
STORK
DYING BUG SIT UPS
BOAT
PLANK - FOREARM PLANK - DOLPHIN
COBRA to FULL LOCUST
HALF TORTOISE/CHILD’S POSE
CAMEL
RABBIT
LATERAL DRAGONFLY
SPINAL TWIST
SAVASANA

8. YOGA NIDRA

Repeat Healing Sound Practice in Savasana

Lying in Savasana Close your eyes and put your hands on your rib cage
Once again get in touch with your lungs and large intestines the place where sadness and depression reside.

Notice if you feel any sadness, depression, constriction or other physical imbalance in your lungs.  If you do ask for a message of this feeling.  The answer may not come immediately or at some other time.  When you know the message, let it’s wisdom guide you.
Inhale deeply through your nose as you slowly move your hands a few inches away from your chest, turn your palms up and raise your arms over your head

Bring your arms over your head and rotate them to face the wall. Hold them 6 inches apart. Gently press away from you with the heels of the palms

Feel a stretch from your palms to your elbows to your shoulders to the area of your lungs

Inhale and exhale slowly making SUBVOCALLY the sound SSSSSSSSSSSSSSSSSSSS. Exhale completely and Visualize any sadness, depression, constriction or imbalance leaving your mouth like a cloudy gray substance going into the earth to be transformed.

Breath normally now, and rotate your palms down and release your shoulders and let your hands slowly float back to cover your lungs

 Smile inwardly and outwardly, to your lungs and large intestine, feeling gratedul for the work the do in respiration and elimination. Then, still smiling, with every breath imagine you are breathing into these organs a brilliant white light.  Do this for several breaths.

Sense your lungs and large intestines are larger, softer and moister and spongier. Sadness, depression, constriction or imbalance have been released. Courage, right action and letting go have been increased

Roll over to a SITTING POSITION

9. MEDITATION
Hansi Mudra

“An inner smile radiates through out my being, awakening all my essential positive qualities.”

10 CLOSING
Each participant gives one word to encapsulate their experience
 

Hatha Yoga Practice for the 9 Rasas

“Rasas are the essences of our emotions that exist in both body and mind. The Indian tradition recognizes the 9 Rasas as representing our most important and basics emotions: Love, Joy, Wonder, Courage, Calmness, Anger, Sadness, Fear and Disgust.”

In Yogic philosophy  “our moods and emotions are continually effected by the play of elements, senses, food and vital energy in our body.

In traditional Rasa Sadhana we temporarily promise ourselves or fast temporarily abstain from an emotion in thought, word or deed to better understand and master the Rasa

In this Hatha Rasa Sadhana we will address the Rasas by bringing awareness to emotion by focusing on them with a series of asanas,

CHECK IN
State your name one word how you are feeling

MANDALA MUDRA - OPENING
"In the circle of wholeness of my true being, I experience my essence as freedom and unity"


SAVANASANA - BODY SCAN
Body Awareness: Body Scan from feet to crown and then breath and heartbeat experiencing the 9 rasas. Adapted from a Chopra Center Gratitude Meditation I have used for Thanksgiving.

FEET AND TOES
Bring awareness to the feet, the toes. What emotion or emotion present here in the feet and toes.. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the feet and toes. Bring Awareness to the Toes and feet that wiggle, transport you, walk, run, dangle, dance, kick, fold, leap and point.

HANDS
Bring  awareness to the hands. What emotion or emotion present here in the hands. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the hands. Bring Awareness to Hands that hold and touch, and caress, and open and close, and applaud, and squeeze, the arms and shoulders that carry and hug and lift and stretch.

LIPS AND MOUTH
Bring awareness to the lips and mouth. What emotion or emotion present here in the lips and mouth. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the lips and mouth. Bring awareness to Lips and mouth that tastes and savors and nourishes, kisses and speaks, that whispers, and sings.

EARS
Bring awareness to the ears, What emotion or emotion present here ears. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the ears. Bring awareness to
Ears that beam in sound, music, laughter, the voices of those you love, the silence, the beautiful sounds of life.

NOSE
Bring awareness to the nose, What emotion or emotion present here in the nose. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the nose.
The Nose that smells the ocean breeze, the aroma of sweet perfume, the flowers, the trees, newly cut grass, the wafting smells that come from the kitchen, like a turkey baking or cranberries on the stove.

EYES
Bring awareness to the eyes. What emotion or emotion present here in the eyes. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the eyes. Bring awareness toEyes that see colors, faces, smiles, nature, the sunrise, the sunset, the rainbow, the moon and the stars, yourself in the mirror.

BREATH
Bring your awareness to the breath, inhale and exhale and the fact that each of these breaths gives your life. What emotion or emotion present here in the breath. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust in the breath.

HEARTBEAT
Be aware of the heart beating.  The pulsing. What emotion or emotion present here in the heartbeat. Sense any Love, joy, wonder, calmness, anger, courage, sadness, fear or disgust  in the heart beat. Notice any love and compassion present in the heart.


BREATHWORK - 3 PART Breath in Smiling Heart Pose


HATHA PRACTICE
SADNESS (KARUNA) – VARIATIONS OF CHILD’S POSE

Child’s Pose Walk Arms to Right
Child’s Pose Walk Arms to Left
Moving Hare Pose - Shashankasana
Only that which is never changing is true, and, in maya, everything is continuously changing."
- The fact that nothing last forever is a source of much sadness/suffering
- Karuna also means compassion
- Personal bad luck or something disatrous happening to one's loved ones are the most common causes of sadness
- Ruled by water element and we see this with our tears
- Karuna sadhana means to convert self centered emotion of Sadness to compassion for others
"To directly counter any Sadness, we must first understand that Sadness may come but goes just as well."
Dominant Element: Water
Dominant Kosha: Ego
Key to Mastering: Kindly embrace both truth and ignorance

POSTURE FOR THE LOVE  RASA (SHRINGARA) – VARIATIONS OF CAT COW

Cat/Cow
Thread the Needle Pose
"To master Shringara we must first of all realize that Beauty is everywhere and is always there to be loved." - Peter Merchand
- Shringara literally means "good taste"
- Master of Shringara is the master of the aesthetic sense the person can bring out the beauty and harmony in everything
- Rase of loves and beauty
- enjoying the company of someone
- mood we create when we concentate on creating a loving atmosphere, romance, art, culture
- dominant Kosha is Manomaya Kosha
- sub rasa are Beauty, Admiration, Aesthetic Sentiment and Devotion
- Element is water
- Key for Mastering: Love in good taste but without discrimination
"Shringara Sasdhana means that for a period of time you are ever tasteful, nice, sweet spoken, tender and loving in deed, word, and thought."

WONDER (ADBHUTA) – Modified Sun Salutation  with Dragon Pose

Dragon both sides  with many variations – Breath of Fire
Move into Monkey King
"From the dawn of civilization, human beings have tried to understand everything and are still trying. The feeling of Wonder comes when we recognize our own ignorance. When a wonderful thing happens the intellect is overwhelmed, unable to fully understand it, the mind is completely immersed in the feeling of Wonder, and the ego surrenders to it." - PM
- Brings the promise of learning
- understand that there are things we don't understand
- comes at the beginning of a spiritual journey
- mystery
- "wonder is dominanted by the fire element; the feeling will heat up the entire body." PM
- "The key to Wonder is to remain open-minded toward the miracle of life, which can be experienced in everything."-PM
- "Wonder Sadhana means to completely remain from the idea of understadning anything, to be conscious of our own ignorance....Nothing can be understood; no explanation can be taken for granted; only astonishment is suitable."

Dominant Element: Fire
Dominant Kosha: Mind
Key to MAstering: Humbly accept the mystery of normality


COURAGE (VEERYA) -  Warrior 2 and Variations
Warrior 2
Side Angle
Exalted Warrior

"Vererya or Courage is the Rasa of fearlessness, self-assurance, determination, heroism, valor, concentration and perfect control of the body and mind."
- "To become a real Verrya requires a lot of patience and training. Whether it regards real fighting, any other phsycial capability, or the mental power and balance needed in any endeavor, the required neutral patterns need to be developed step by step until they are real brain highways that can be taken without effort." PM

- "Maintaining any kind of discipline is veerya sadhana... Living perfectly as one knows how,"

Dominant Element: Water
Dominant Kosha: Vijnanamaya
Key to Mastering: Develop power and balance step by step and serve with humble confidence

FEAR  (BHAYANAKA)
Triangle
½ Moon with or Without the Wall

"Fear is caused by ignorance. When something is unknown, the mind can only imagine what it can do and if the ego is not confident enough, the mind will only imagine fearful things."
- Worries
- nervousness
- Jealousy (fear loss of someones love)
"Fear can be overcome by inner strength, Love and truth. When we see only unity in diversity, there is no Fear."
- Fear sadhana need to make distinction between planning and worrying
- Stop from repeatedly going over a plan
- "accept that no of planning can ever forsee all potential obstructions"
Dominant element: Air
Kosha: Manomaya
Key to Mastering: Seek comapny and trust while doing your duty

DISGUST (VIBHATSA) – MOVING BRIDGE and Variations

I chose this pose because:
- Bridge goes over the water element (the element of this rasa)
- Opens heart, solar plexus chakra
- Bridges to ourselves, remove bridges to places and people we should not be involved with
- Disgust or Dissatisfaction with oneself and others
- "In modern times the pressure to perform and excel is so strong that Disgust comes from easily than in times in the past." PM
- We see disgust in depression, dissatisfaction, shame
-  paying attention to Love
- Disgust Sadhana = fasting from disgusting, words, thought or actions
Element: Water
Kosha: Manomaya
Key to Mastering: Ignore it and stop negative identification, whole turning to purification

JOY (HASYA) -  Happy Baby

Do one side at a time and then both sides
"The pursest Hasya is a Joy that comes from within for no apparent reason, and is not linked to actions or events. Yogis call it ahlani shakti or "the power of Joy." Ahladini shakti may also come when we feel God or life is kind." - PM
"When life seems like hell, laughter bring us immediately back to Earth if not to heaven." - PM
"In conclusion, Joy or Humor is a very powerful tool against Sadness, Fear and Anger."
Mantra
OM NO PROBLEM, OM NO PROBLEM
"Pure Joy us endless and creates only more Joy," - PM
"The sadhana of Hasya consists of laughing without end, of fasting on Joy and Humor only... To see Humor of any situation requires a deep understanding of the illusionary nature of the universe."
Key to Mastering: Make others see the beauty of the illusion of life
Dominant Kosha: Manomayakosha
Element: Fire

ANGER (RAUDRA)- Eye of the Needle to Spinal Twist

(I can't find a photo of the twist variation)

"When expectations are not fulfilled, the ego may feel that it has been neglected or treated incorrectly; this forms the basis for Anger."
- 1st chakra anger - expectations that relate to insecurity - violent - involves fear
- 2nd chakra anger - unfulfilled sensory desires -
- 3rd chakra anger - people do not give us the respect we think we deserve
- eyes wide open with anger, causes the whole body to get tight and sense (esp. jaw and hands)
- Fire element
- anger can be a purifier
3 ways to master anger
(1) dissolve the anger the moment it arrives - analyze it and shift to an enemy rasa like Joy, Love and Wonder
(2) address the anger in a nonviolent way
(3) play a role of  being angry toward the person who is misbehaving, so s/he understands a line has been crossed  (is there a way to play a role without being emotionally accepted)

Also
- try to cool down by
a) drinking cool water
b) no sweets or fats
c) avoid pungent, sour and astrigents
d) no alcohol
e) yogurt or lemons

"Anger sadhana means to consciously set aside even good reasons for being angry,"

Element: Fire
Kosha: Ego - Vijnanamayakosha
Key for Mastering: Resist Injustice if needed, but without violence or expectation

PEACE/CALMNESS (SHANTA) - SAVASANA

"For true Calmess, body, mind, ego and intellect must be completely still."
- I consciousness and supremem consciousness become one
- The main way to induce calmness is meditation practices
- keep a balance between needs and desires
- gratitude and taking care of everything and everyone around us
- following our dharma (paying debts to our ancestors - continue the line, universe - take care/gratitude and our teachers - passing on the teachings)
- Calmness Sadhana means remaining calm at all times
- Practice calmness is speech, yogic posture, breathwork

Element: Air
Kosha: Anandamaya kosha
Key to Mastering: Meditate and pay your debts while reducing needs to a minimum



YOGA NIDRA
Rasa Balancing Yoga Nidra.
Observe the feeling tone in your mind. Does your mind feel joy,sadness, fear, disgust . . .
See if you can recognize the emotions with you

Name it using mental noting if you like. Note it two or three times depending on the strength or duration of the feeling - happiness, happiness, joy, joy, disgust, disgust

See if you can locate the emotion in your body. What physical sensations accompany it? Doing you have butterflies in your stomach or a racing pulse

Are your eyelids heavy  and shoulders draw up?

If no emotions come up then keep following the breath

Listen to the tone of your mental noting. It is harsh or tense. - Disgust, Disgust.  Make an effort to note more gently.

Another approach can be when you’ve located the emotion in your body- when you’ve located the emotion in your body-if, for example, you find that anxiety has created a knot in your stomach-check the rest of your body to see whether some other part is tensing up. Are your shoulders hunching up in reaction to original response? Consciously relax this reactive tension in your stomach, It may then begin to relax on its own.

The very act of observance can sometimes dissipate stress, because we are not buying into the emotion, we are simply watching it. We’re not struggling against the experiences but taking an interest in whatever feeling arrives and passes away

If observing your emotions starts to feel overwhelming return to following the breath. You can do this at anytime during the meditation if you need steadying.

If you are distracted by physical pain, note the emotion generated by it, A twinge or ache might be accompanied by a flash of impatience, irrigation or panic. Observe the emotion, name it and allow it to leave

Return to following your breath. After a few moments, end the meditation and open your eyes.

Release any judgment, condemnation or projection into the future, remind yourself that it’s okay to be feeling whatever it is that has come up. Try letting go of those reactions as best you can, and coming back to direct experience in the moment:


Followed by Traditional Yoga Nidra Body Rotation and Breathwork if time Permits