Evolve!

Cakra-s as a Map for Energy, Personality, Potential & Transformation

As we navigate the journey of life, there are times of re-evaluating our priorities and values, our challenges and their impact on our relationships, our goals, and how we derive the most meaning in life.  Most of us have a deep calling to continue to evolve, to grow and to reach our fullest potential.  The cakra model, derived from the ancient teachings of yoga, provides a roadmap for esoteric anatomy, energy, personality and spiritual consciousness.

Cakra means “wheels” or whirling vortices that take in, process and organize energy.  In Western medicine, the cakra-s might be viewed as the nerve plexus in the physical body.  In Western psychology, cakra-s might be viewed as a map to the development of the personality and self-actualization.  In yoga, cakra-s are a model for human potential and spiritual consciousness.

“Cakra-s are a map of our disposition or character (svabhava) and a path to actualizing svarupa (true or essential self).”

– From Gary Kraftsow, author of Yoga for Transformation

Consider your spine or the space in front of the spine as the central power line or central channel of your body.  Starting at the base of the spine is the 1st energetic area, one associated with the qualities of stability and strength and the earth element.  The following chart provides more detail about the cakra-s, their approximate location, the main associated personality quality and the associated element:

 

Approximate

Location

Personality Quality Associated Element
Cakra 1 Base of spine Stability Earth
Cakra 2 Center of the lower pelvis Enthusiasm Water
Cakra 3 Between navel and back waistline Empowerment Fire
Cakra 4 Center of the chest Love Air
Cakra 5   Center of throat space Expression Ether
Cakra 6   Center of the space of the brain Discernment

All Elements

Intelligence

Cakra 7    Crown of the head Inspiration

Universal Consciousness

The good news for our journey through life is that we can evolve.  Within the ancient teachings are tools, methods, and practices for working with each cakra.

The heart of cakra practice is pranayama (breathing practices), chanting, and meditation.  These are the most potent yoga tools for working with prana and for seeing and transforming our challenges and maximizing our potential. It’s hard to “down dog” your way into a better attitude or a more positive relationship with people you love.

While asana (yoga postures) may be integrated into cakra practice, the purpose is to create circulation in certain areas of the body, stimulate the flow of prana (life force) through the central channel, prepare the breath for pranayama (breathing practices), and prepare the body and mind for meditation.  In other words, you “down dog” yourself into getting ready for the inner practices of yoga that have the most potential to transform obstacles and maximize potential.

A potent form of cakra meditation is bhuta suddhi.  It is an ancient technique of cakra meditation that includes sustained focus on the elements.  The goals of this type of meditation are to purify the elements, encourage the flow of prana (life force) through the central power line of the body and transform our samskaras (deep patterns and grooves).

Changing patterns of how we see ourselves and interact with others and developing a spiritual consciousness about all that we need to navigate in this human existence is evolution, the end result of cakra practice.

The Radiance of Your Inner Light

We are light.  Within us is a light, very much like the Sun, that is unchanging and brilliant.  This is one of the fundamental teachings in yoga philosophy.  The darkness of the winter creates an inward movement of our attention that creates opportunities to experience our inner life and radiance.

As we move into this time of the return of the Sun, here are 5 different ways to awaken the light within your heart:

  1. Move – Stand with your feet hip distance apart. Sweep your arms wide and up on INHALE in a sun-like movement.  Lower your arms in a sun-like movement on EXHALE.  Repeat 6 times.
  2. Breathe – Close your eyes. Sense the center space of the chest.  As you INHALE, try to feel an expansiveness in the chest.  As you EXHALE, hug the navel inward.  Do 12 full deep breaths.
  3. Use Sound – Use the seed mantra of the 4th or heart cakra (energetic center), YAM. Focus on the center of the chest.  Inhale, then sound the word, YAM, on Exhale. This sound creates vibration in the center of the chest. Repeat 6 times.
  4. Visualize – Focus your attention on the center of the chest, the cave of the heart. Visualize light, perhaps a beautiful sunrise, the light of a flickering candle, a lighted star atop a Christmas tree, sunset, or the light of the full moon that we’ll see this Christmas Day.  Spend 5 minutes focused on that light.  Feel as if the light grows more expansive within and around you.  If your mind wanders, gently bring it back to visualization of light.
  5. Be Present – Linger longer with the good that comes your way through friends, family, pets, nature, and faith.

 

Yoga Stress Busters for the Holidays

3 Quick and Easy Yoga Tips for Energy, Calm and Clarity for the Holiday Season

Tis the season to get really stressed out!  We tend to compress a year’s worth of entertaining, professional networking, cooking, baking, connecting with family and friends, extra school activities for kids, family traditions, shopping, and decorating all in one month.  It’s a lot of activity and mental clutter akin to snow on the windshield.

All of this activity happens at a time of year when the lack of light in northern latitudes creates a loss of physical energy and mental clarity for many people.  Yoga can be individualized and adapted to meet your needs whether it is energy, mental clarity, or calming influences.

Here are 3 quick yoga tools to help you moderate your energy and stress during the holidays:

  1. Breathe – Take 5 minutes to breathe deeply. As you inhale, try to feel your chest and belly expanding.  As you exhale, pull the belly inward.  Deep, smooth breathing is one of the quickest ways to shift distraction, fatigue, anxiety, stress, and the tendency to overindulge.  It’s the invisible game changer and it can be adapted to what you need at any given moment.  You can do it in bed before you get up, at your desk, standing in line, at a Christmas concert, or in bed at night.

To energize:  Make your inhale and exhale equal in length.  Pause after the inhale for 2 to 3 seconds.  Example:  Inhale 6 seconds, pause for 3 seconds, exhale for 6 seconds.

To calm down:  Make your exhale at least 2 – 3 seconds longer than your inhalation.  Example:  Inhale 4 seconds, exhale 6 seconds.

  1. Move – Do a favorite yoga posture, first with 6 repetitions in and out of the posture, then stay in the posture for 6 full deep breaths.

To energize:  Do Mountain Pose (Tadasana).  Stand with your feet hip distance apart.  On inhale, sweep your arms out to the sides and up as you raise your heels.  Pause for 2 – 3 seconds after the inhale. On exhale, lower your arms and heels at the same time.

To calm down:  Do Table to Child Pose (Cakravakasana).  Kneel in a table position, placing hands on the floor below the shoulders.  On exhale, lower forearms to the floor as you lower hips toward heels. On inhale, return to the table position.   Make your exhale 2 – 3 seconds longer than inhale.

  1. Hit the Pause Button and Contemplate – Take a minute every hour or two where you just sit and do nothing. Put the electronics away.  Just observe and feel.  There are often a lot of society- and family-imposed thought patterns and obligations that creep in over the holidays.  Becoming a witness to your own thoughts is helpful.  Ask yourself what is most important for the holidays.  What events, social gatherings, rituals and obligations reflect your most deeply held values and priorities?  As you clarify and prioritize, it’s much easier to say “no” to what isn’t as important to you and your family and to say “yes” to what is deeply nourishing.

If you take time to move and breathe deeply as well as contemplate your highest priorities, it will be easier to stay grounded, be clear and calm, and act in integrity with what’s most important to you and your family.  Turn on the windshield wipers several times daily with these quick and easy yoga practices.

HolidayDe-StressSequence

Meditate for Better Health

So what exactly is meditation?  Meditation can mean different things to different people. To some, it is something weird or eerie that Buddhist monks do. To others, it is something they think they could never do because they don’t have the patience. To others, meditation is a life-changing experience that gives them mental clarity, less stress, and better physical health. Which of these will meditation be to you?

The good news is that meditation can be a life-changing experience for anyone. You don’t need any special skills, mental super powers, or inductions into secret societies. Meditation simply means mastery of the mind. We can all do that to some degree. Imagine a big, sweet, sticky cinnamon bun, dripping with frosting. It’s easy, right?  You were probably able to control your mind and bring that image into your awareness with a simple instruction. Unfortunately, we don’t focus on controlling our minds very much.  Our thoughts tend to run wild, causing chaos, lack of focus, fear, anxiety, and stress.

Imagine your internal dialogue any time during the day.  Our minds tend to fly from one thought to the next, thinking of problems, solutions, fears, things we are looking forward to, memories of the past, etc. The thoughts are like bubbles coming up through water, and as each one hits the surface, it is in our attention until the next one appears. This is a hugely inefficient and stressful way of thinking.

The goal of meditation is to wrestle control of these bubbling thoughts, and replace them with a fixed thought or series of thoughts, which calms the mind and reduces the internal chatter. In many ways this acts as brain rest, which allows the brain time to recharge and collect itself. It is better than sleep, since when we sleep our minds can be just as active, running rampant through our dreams.

Meditation has been scientifically shown to alter brain waves measured by electroencephalogram. It can reduce stress, and in turn, reduce stress-induced disease. In the world of ancient yoga, it was believed that meditation helped you approach a state of complete bliss without care or worry, completely at peace with yourself and the world. Yoga postures were designed to prepare the body for breathing exercises (pranayama), which were in turn designed to prepare the mind for meditation. So the whole premise behind yoga was that of preparation for more efficient meditation.

There are many types and styles of meditation. In one of the simpler methods, we select a pleasing image (such as the cinnamon bun), an object we associate with, or a memory.  We try to fix the mind on this object or place, and keep thinking about it. If the mind wanders off to the thoughts, we bring it back to this image, and keep doing that until the meditation session is over. Meditation sessions can be minutes or hours (even days) in duration, depending on your goal. There are definite health benefits to even a few minutes of meditation every day. Starting with a modest goal is very reasonable.

With a little practice, this process becomes easier and easier. It becomes possible to drop into meditation almost anywhere, even for a few moments, to help clear the mind and rejuvenate, or de-stress. There is nothing mystical about any of this, it is just a clearing of the mental bubbling.  Anyone who is capable of thinking is capable of doing it.