tag:blogger.com,1999:blog-42770206278489667992024-03-18T14:10:58.693+05:30Path to YogaMarco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.comBlogger224125tag:blogger.com,1999:blog-4277020627848966799.post-57628172570987177112024-02-19T07:15:00.000+05:302024-02-19T07:15:09.938+05:30I Started a NON-Gratitude Journal. It's Changed My Life<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7cIe9S44n4mjI0HcGZPnceZoj1KhMVhebgobGzV829u7tehc6CYLZfdXFKQGF_jmwEQfDJKDVeM4nVg-2NaJIx-sbfUxHyJG3b1urXR4PIiAdpOklW_QOxS6BVSp-BCbLvpnkZym4k02xl8rA52uZ3ou6hgFbuMRVJnltYb0yzqA3wojSolfdOGzA3g8/s1280/non-gratitude-journal.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Non-gratitude journal" border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj7cIe9S44n4mjI0HcGZPnceZoj1KhMVhebgobGzV829u7tehc6CYLZfdXFKQGF_jmwEQfDJKDVeM4nVg-2NaJIx-sbfUxHyJG3b1urXR4PIiAdpOklW_QOxS6BVSp-BCbLvpnkZym4k02xl8rA52uZ3ou6hgFbuMRVJnltYb0yzqA3wojSolfdOGzA3g8/s16000/non-gratitude-journal.jpg" title="Non-gratitude journal" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@lilartsy?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash">lilartsy</a> on <a href="https://unsplash.com/photos/person-holding-on-red-pen-while-writing-on-book-333oj7zFsdg?utm_content=creditCopyText&utm_medium=referral&utm_source=unsplash">Unsplash</a>
</td></tr></tbody></table><div style="text-align: left;">I know, everybody recommends having some form of gratitude practice like for instance a gratitude journal. There are countless videos and blogs talking about it. There is even scientific research proving the mental and physical benefits of having a gratitude practice. </div><div><br /></div><div>Yet, instead of writing a gratitude journal, I've decided to keep a non-gratitude journal. Instead of focusing on what I feel grateful about I've decided to focus on what I don't feel grateful about. </div><span><a name='more'></a></span><div><br /></div><div>I know that might sound pretty strange and perhaps stupid, but believe it or not, this practice has had a very positive impact on my life.</div><div><br /></div><div>Let me explain.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The problem with gratitude journals</h2><div><br /></div><div>There are a couple of issues that I have with a typical gratitude journal where you list the three or five things that you feel grateful for.</div><div><br /></div><div>The first issue is what are you supposed to do in a moment of crisis, when you've been hit by one of life's blows? What would you do if you were in the middle of a breakdown? Do you think you'll be able to focus on the things that you feel grateful for?</div><div><br /></div><div>Maybe you can, and if that's the case, well then this blog is probably not for you. But if you are anything like me, during a crisis, the last thing you'll be able to do is thinking about the things you feel grateful for. </div><div><br /></div><div>What I'm trying to say is that when life is going smoothly then focusing on the good in your life is very easy. But when it really matters, when the burdens of life seem far too overwhelming then you'll be very lucky to be able to feel grateful about anything. Right?</div><div><br /></div><div>And it doesn't even have to be a crisis. Even small life problems sometimes create a cascade of negative emotions that stay with us day and night without resolution. I'm sure you've experienced this. </div><div><br /></div><div>But then if we try to ignore these emotional reactions and focus instead on the things that we are grateful for, wouldn't that be like sweeping dust under the carpet? Shouldn't we instead try to resolve what we are dealing with first?</div><div><br /></div><div>And the second issue that I have with having a gratitude journal, is that having to think about what you are grateful for to feel good, in my opinion, is like training yourself to be happy only when you have things to feel happy about. </div><div><br /></div><div>I know, there will always be things that we can feel grateful for but, personally, I want to train myself to be happy no matter what. I want to <a href="https://www.path2yoga.net/2022/07/stop-delaying-happiness.html">learn to be happy under any circumstances, in the good and in the bad</a>.</div><div><br /></div><div>So I want a tool that I can use not only when things are going well but especially in moments of crisis so that I can learn to cope better with the situation and remain present, calm, and balanced. </div><div><br /></div><div>And the tool that I've found for this purpose is a non-gratitude journal (a.k.a. ingratitude journal, antigratitude journal, or ungrateful journal). </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is a non-gratitude journal?</h2><div><br /></div><div>So what exactly is a non-gratitude journal then?</div><div><br /></div><div>Well, first a typical gratitude journal, or gratitude list is about noticing all the good in your life, saying thanks for it, and cultivating a positive emotional attitude toward what you do have instead of focusing on what you don't have.</div><div><br /></div><div>Similarly, when I write a non-gratitude journal I list the things that I don't feel grateful for but then of course I don't just go on dwelling on my negative reactions cultivating more negative emotions, that would be crazy.</div><div><br /></div><div>I do try to experience my emotions fully. That's a very important first step. But then I try to understand why I'm having the emotional reaction that I'm having.</div><div><br /></div><div>So first I use my non-gratitude journal to identify what I'm not feeling grateful for and to express all the thoughts and emotions connected to all those things in my list. Then I use it to dig deeper so that I can figure out what thoughts are making me react in this way. And finally I try to realize if it is necessary to feel in this way or if there is an alternative. </div><div><br /></div><div>And guess what, there is always an alternative. <a href="https://www.path2yoga.net/2022/07/stop-delaying-happiness.html">We do have the freedom to change the way we feel in any situation</a>. </div><div><br /></div><div>It's not very easy, but the answer lies in the uncovering of the unconscious thoughts that reside deep in our minds, our beliefs.</div><div><br /></div><div>So the purpose of this non-gratitude journal is to discover the unconscious negative beliefs that are making us react in any particular way. </div><div><br /></div><div>Our beliefs are sort of like the glasses through which we experience reality. Whatever situation I'm going through I will always interpret it through the filter of my beliefs. <a href="https://www.path2yoga.net/2012/11/belief-control-life-not-genes.html">My personal experience of reality is defined by the beliefs I'm holding</a>. </div><div><br /></div><div>The good thing is that just by bringing to our conscious awareness the negative beliefs that are holding us back we can then let them go and replace them with more constructive or positive beliefs.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to write a non-gratitude journal?</h2><div><br /></div><div>So in practice, how exactly do I write a non-gratitude journal? I guess you've been asking yourself that question. </div><div><br /></div><div>First, in my daily journal, instead of asking myself what I am grateful about today, I literally ask what I am not grateful about today, or more simply what I'm not happy about today, what is it that is bothering me today?</div><div><br /></div><div>Then I ask questions such as:</div><div><br /></div><div><ul style="text-align: left;"><li>How does this make me feel?</li><li>What is it that I am thinking or believing about this situation that is making me feel this way? </li><li>Is it a fact or is it a belief?</li><li>How does feeling like this serve me? </li><li>Is it really necessary? Do I really need to feel this way?</li><li>What would happen if I didn't experience this negative emotion in this situation?</li><li>Is there any other way to interpret my current situation to change the way that I'm feeling?</li></ul></div><div><br /></div><div>And in this way, I keep asking and answering questions until I come across a belief that is holding me back. </div><div><br /></div><div>By the end of my non-gratitude journal quite often I feel much better than when I started. Feelings of anxiety or sadness might be replaced with a sense of calm or joy. But of course, this is not always the case, and that's alright. </div><div><br /></div><div>The important thing is to put in the time to work on yourself. Just knowing that you are dealing with your problems in a proactive way will already make you feel empowered. And eventually, if you keep digging, the answers will come.</div><div><br /></div><div>Besides the mere act of unloading yourself from the problems that you are dealing with by putting them down on paper can give you mental relief by creating space and perspective. So just writing down what you are dealing with and how you feel about it can be very therapeutic. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Questioning methods for a non-gratitude journal</h2><div><br /></div><div>If you are still not sure about how to have this dialogue with yourself and you want some further guidance, I suggest you read the book <a href="https://geni.us/SoOt" rel="nofollow" target="_blank">The Option Method, Unlock Your Happiness with 5 Simple Questions by Bruce Di Marsico</a> (Amazon Affiliate Link). It is very clear and easy to read.</div><div><br /></div><div>When I first started with this type of self-inquiry I used the Option Method to ask questions. Nowadays I do it more freestyle. The questions change depending on the situation. </div><div><br /></div><div>Sometimes the only thing I need to ask is what I'm not grateful about today, and then just by expressing myself freely in my journal the answers come, and my mindset changes.</div><div><br /></div><div>You might also consider reading the book <a href="https://geni.us/oyWXbg" rel="nofollow" target="_blank">Loving What Is, Four Questions that Can Change Your Life, by Byron Katie</a> (Amazon Affiliate Link).</div><div><br /></div><div>This book talks about another self-inquiry method known as The Work.</div><div><br /></div><div>Both of these methods use a set of questions that aim at uncovering whatever negative beliefs are holding us back. They are both very simple yet very powerful. But you gotta put in the time to do the work. This is definitely not a five-minute journal. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">How my non-gratitude journal has changed my life </h2><div><br /></div><div>Now, luckily oftentimes when I ask myself, what I am not grateful about today I find nothing to complain about. </div><div><br /></div><div>And here is the beauty of this. </div><div><br /></div><div>When that happens, when I realize that I have nothing to complain about, that naturally gives me a sense of joy and gratitude, without any effort. Especially when the previous days I've been dealing with some issues but through my non-gratitude journal I've been able to change my beliefs or my perspective of the situation and now I have a very different emotional response.</div><div><br /></div><div>The things that I wasn't grateful for now don't affect me anymore or I might actually feel more positive about them.</div><div><br /></div><div>This to me is a life changer. </div><div><br /></div><div>Imagine having the power to change our emotional response in front of any situation just by using a journal to change our unconscious beliefs.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">A non-gratitude journal is about self-work</h2><div><br /></div><div>But again, this takes time. If you read <a href="https://www.path2yoga.net/2023/11/journaling-and-meditation.html">my previous blog</a> you know that my journals are at least three pages or 750 words long, and when I have to do self-work like this they can be more than 2000 words long. </div><div><br /></div><div>Compare that to a couple of minutes that might take you to write the three things that you feel grateful for today. A non-gratitude journal is really about self-work and self-work takes time. But it's totally worth it in my opinion. </div><div><br /></div><div>Because it's not just about feeling good. The point is that whenever we are having a negative emotional response we are simply not living life to the fullest and in the present moment. We are instead running away from the present.</div><div><br /></div><div>So by paying attention to the things that we are not grateful for we have the opportunity to work on ourselves and change our perspective of the situation. And this I believe has had a much bigger impact on my life than simply writing a gratitude list.</div><div><br /></div><div>That might not be so surprising though since <a href="https://www.hubermanlab.com/episode/the-science-of-gratitude-and-how-to-build-a-gratitude-practice">Andrew Huberman already concluded in his podcast that gratitude lists are not a very effective</a>.</div><div><br /></div><div>But anyway, I'm not saying that you shouldn't keep a gratitude journal. It takes less than five minutes. There is no reason not to do it, but maybe at the same time, you can give this non-gratitude journal a try and see how it works in your life. </div><div><br /></div><div>And if you do so please let me know what is your experience. Feel free to share your thoughts and experiences in the comments below. Thank you!</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com4tag:blogger.com,1999:blog-4277020627848966799.post-46561520697607944842023-11-12T18:13:00.001+05:302023-11-12T18:13:37.053+05:30Is Journaling More Powerful Than Meditation?<div class="videoresp"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/SFFFV1dm2Kw?si=zXvPUWGG95MuzWsT" title="YouTube video player" width="560"></iframe></div><div style="text-align: left;"><br /></div><div>In 2016 I published this blog post: <a href="https://www.path2yoga.net/2016/09/10-reasons-why-you-should-start-spiritual-journal.html">10 Reasons Why You Should Start a Spiritual Journal Today</a>. With time I have become even more convinced about the benefits of journaling, or rather the Morning Pages. But are they more powerful than meditation? </div><span><a name='more'></a></span><div><br /></div><div>So I decided to create this video to share my personal experience and insights. </div><div><br /></div><div>This is not a how-to guide though. Instead, the video itself is a form of meditation. I hope that by the time you finish watching it, you'll feel inspired to sit down with closed eyes, or that you feel compelled to start writing a daily journal right away.</div><div><br /></div><div>But if you prefer reading, here is my story.</div><div style="text-align: left;"><br /></div><div style="text-align: left;"><br /></div><h2 style="text-align: left;">On the path to self-discovery</h2><div style="text-align: left;"><br /></div><div style="text-align: left;">For more than a decade, meditation has been an integral part of my life. It is the first thing I do in the morning, every single day, without fail. </div><div><br /></div><div>I aim for an hour sitting in silence. On some very rare occasions, I might reach 10 minutes extra, but usually, for some strange reason, I stop at around 53 minutes. </div><div><br /></div><div>There are of course days where I barely make it to 20. And that's alright. Meditation is a never-ending journey, with its ups and downs. </div><div><br /></div><div>No, I have not become enlightened. Not even close. I'm just a regular guy, perhaps 1% better than who I was when I began. </div><div><br /></div><div>But at the same time, I don't know who I would be without meditation. </div><div><br /></div><div>Would I still be here? </div><div><br /></div><div>Hmmm, I'm not so sure. </div><div><br /></div><div>But there is something else that I've learned on the path to self-discovery, something that seems in a way more powerful and practical. </div><div><br /></div><div>Journaling. </div><div><br /></div><div>Ok, to be honest, I don't use a notebook. I live a nomadic lifestyle so I can't accumulate notebooks that I can't store anywhere. </div><div><br /></div><div>I use a digital journal instead. Besides, I'm able to catch my thoughts faster with a keyboard.</div><div><br /></div><div>So every day I set myself to write at least 750 words. It doesn't matter what I might write about. I just need to reach 750 words to call it a day. </div><div><br /></div><div>Why 750 words, you may ask?</div><div><br /></div><div>It all started with this book a friend recommended, back in 2014. The Artist Way, by Julia Cameron. </div><div><br /></div><div>I never finished the book, but I did learn the most important lesson that it had to offer me: The "Morning Pages," three handwritten pages, every. single. day. Nothing but a brain dump of everything and anything that is taking space in my mind. </div><div><br /></div><div>It's a way to silence the inner critic, or the Censor, as Julia Cameron calls it, the number one obstacle that inhibits creativity and prevents us from living the life of our dreams. </div><div><br /></div><div>So how do I write three pages in a digital format? </div><div><br /></div><div>Well, I first estimated it should be around 300 words. Then I switched to 500. But later on, I discovered online that it should be 750 words.</div><div><br /></div><div>I liked that number, so I stuck with it. </div><div><br /></div><div>750 words, every single day. Ok, almost every day. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">A dialogue with myself</h2><div><br /></div><div>With time, my journal has become my best friend, my guide, my counselor, my therapist. The best therapist I could ever find, available 24/7. And the only fee: a bit of my time. </div><div><br /></div><div>Best deal ever, in my opinion.</div><div><br /></div><div>I share with my journal everything. The good stuff and the bad stuff. Especially the bad stuff. My darkest secrets. My fears. My doubts. </div><div><br /></div><div>My journal listens carefully to all my struggles, and without judgment, it answers all my questions. </div><div><br /></div><div></div><blockquote><div>“What can I do about this issue? How can I solve this problem? What should I do next? What is my purpose?” </div></blockquote><div></div><div><br /></div><div>I simply write down the first answer that comes to my mind. Usually, the first answer is the right answer.</div><div><br /></div><div>You can see a real-life example of my journaling in action in this video I called, “<a href="https://youtu.be/Z2rhYsrU51c?si=AXC1nGCCzGcl0iV2">Stop Delaying Happiness</a>.”</div><div><br /></div><div>So my journaling is simply a dialogue, a dialogue with myself.</div><div><br /></div><div>This reminds me of a story from <a href="https://www.path2yoga.net/2010/04/bhagavad-gita.html">an ancient Indian scripture</a>. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">A sacred Indian story</h2><div><br /></div><div>A warrior, the greatest warrior of all times, standing in the middle of the battlefield, affected by grief and attachment, loses his composure. </div><div><br /></div><div>He drops his bow and arrow, and collapses on his chariot, unable to fight. </div><div><br /></div><div>So he asks for advice from his charioteer and wise friend. </div><div><br /></div><div>And at that very moment, just before the battle began, a mystical dialogue took place, a dialogue that has been recounted and sung for thousands of years. </div><div><br /></div><div>In this dialogue, the wise friend answers all his questions, clears all his doubts, shatters his confusion, and reveals to him secrets never told before. </div><div><br /></div><div>Finally, with all this wisdom, the warrior regains his courage. He is now clear about what is his purpose and what needs to be done. With firm determination, he charges into battle. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">The hidden meaning behind the story</h2><div><br /></div><div>Well, here is the lesson. </div><div><br /></div><div>The ancient Indian yogis tell us that the warrior and his wise friend, are actually one and the same. The warrior was simply having a dialogue with himself, with his higher Self. </div><div><br /></div><div>Even the Upaniṣads, the last book of the Vedas, happen in the same way. They are a dialogue between teacher and student, between incarnated soul and realized soul, between the self and the higher Self.</div><div><br /></div><div>Upaniṣad—sitting down near. Who else can be more near to you than your Self?</div><div><br /></div><div>And that's journaling to me, a dialogue that reveals the silent voice of my inner guide.</div><div><br /></div><div>I ask questions, and He answers. I ask for guidance and He offers it. I ask for counsel and He responds. </div><div><br /></div><div>I might not be able to listen sometimes, but He is always there, waiting for the right questions. </div><div><br /></div><div>Any lessons I've learned, any wisdom I might have gained, have come through these dialogues with myself. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What about meditation?</h2><div><br /></div><div>But, what about meditation then?</div><div><br /></div><div>Well, meditation is also a dialogue. </div><div><br /></div><div>A silent dialogue.</div><div><br /></div><div>A dialogue without words.</div><div><br /></div><div>Let the mind slow down. Let the mind settle. Let the mind become silent, and dive within. </div><div><br /></div><div>There is nothing else to do in meditation. Your higher self already knows all the questions and all the answers. You just need to be in its presence.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Is journaling more powerful than meditation?</h2><div><br /></div><div>Unfortunately, it's not as easy as it sounds. The mind sometimes refuses at all costs to stay calm, no matter what you do. </div><div><br /></div><div>Journaling on the other side is more straightforward. You just need to sit down and write. That's it. And the results are usually quicker, more tangible, and practical.</div><div><br /></div><div>So does this mean journaling is more powerful than meditation? </div><div><br /></div><div>No, not at all. </div><div><br /></div><div>Even a restless mind during meditation is a good sign. It is a natural event in the process of mental purification, a life-long process. </div><div><br /></div><div>The benefits of journaling might be more tangible, but the benefits of meditation happen more behind the scenes.</div><div><br /></div><div>I think we need both, the silence provided by meditation and the opportunity to express ourselves through journaling. </div><div><br /></div><div>One is not better than the other. They complement each other instead. </div><div><br /></div><div>Journaling clears the mind for meditation. Meditation calms you down and awakens your intuition for deeper insights through journaling. </div><div><br /></div><div>At least, that's my experience. </div><div><br /></div><div>Ultimately, both of them together, help us discover who we really are, at every level. </div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com3tag:blogger.com,1999:blog-4277020627848966799.post-29754763321299327892023-05-07T21:40:00.001+05:302023-05-07T21:52:06.888+05:30My 5-day Stay at a Buddhist Forest Monastery in Sri Lanka<div style="text-align: left;"><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzpCbEqcKitSkI98RliOXEJx9Z_GLqdXSJdbO5dEMDB_zARusOaj8K5fCRkFXKCSP0_KeS8nn-xNsfI9T4iVyG1xTG9elm0zsxOS8FD6wIJi3Ge0hEwWG34Xa2C4-Hz8im0wJRbK6jClN7SjAumXer42L0Ce3TpgdNXJhwD_g_cc3r7hfDIYAeeINi/s1000/Meditation-cave.jpg"><img alt="Buddhist Forest Monastery Sri Lanka" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhzpCbEqcKitSkI98RliOXEJx9Z_GLqdXSJdbO5dEMDB_zARusOaj8K5fCRkFXKCSP0_KeS8nn-xNsfI9T4iVyG1xTG9elm0zsxOS8FD6wIJi3Ge0hEwWG34Xa2C4-Hz8im0wJRbK6jClN7SjAumXer42L0Ce3TpgdNXJhwD_g_cc3r7hfDIYAeeINi/s16000/Meditation-cave.jpg" title="Buddhist Forest Monastery Sri Lanka" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><div style="text-align: left;">After five months in a popular surf destination in Sri Lanka, I decided to move into a remote Buddhist forest monastery to practice meditation. I had been dreaming about meditating in a cave for months, but I wasn't sure if the forest-dwelling monks would allow me to stay.<br /><span><a name='more'></a></span></div><div><br /></div><div><br /></div><h2 style="text-align: left;">My stay in Arugam Bay</h2><div><br /></div><div>As usual, I had a great time in Arugam Bay, on the East Coast of Sri Lanka. My days would start with meditation, then surfing for two or three hours, and then the rest of the day I would be editing videos almost non-stop.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnWAcA3fuYOi2OMi1HNUA4LBEy2TSfEDVnS2tdqFZ5dCnBwmDPQ56vaWmH8ZEzlS5rywY_hmOwy-wupDGv1qa86CHRztAHYF54kGlhnrINPsv1vh9dlnmuDimcT-tnuQFsboYlEzr0YA2VMxEef6m-KF6JiHkU0xKHheK4dNJk5odRc-3Jtyg5oLgo/s1000/surfing.jpg"><img alt="surfing in Arugam Bay" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnWAcA3fuYOi2OMi1HNUA4LBEy2TSfEDVnS2tdqFZ5dCnBwmDPQ56vaWmH8ZEzlS5rywY_hmOwy-wupDGv1qa86CHRztAHYF54kGlhnrINPsv1vh9dlnmuDimcT-tnuQFsboYlEzr0YA2VMxEef6m-KF6JiHkU0xKHheK4dNJk5odRc-3Jtyg5oLgo/s16000/surfing.jpg" title="surfing in Arugam Bay" /></a></div><br /><div>I was editing a four-video series of an adventure trip I did in India to discover a surf spot in Kolkata. You can <a href="https://youtube.com/playlist?list=PL9cgZQmB23tcRTpdJ0Hd0uYnq3Y_Rqwun">watch the playlist right here</a>.</div><div><br /></div><div>I loved my daily routine. But by mid-October, the season was coming to an end. Shops and restaurants were closing, people were leaving and I couldn't surf anymore because of a knee injury.</div><div><br /></div><div>Obviously, this was the perfect moment to change the routine and do something completely different.</div><div><br /></div><div>So as soon as I finished editing all the videos I had on my to-do list, I packed my bags, called my tuk-tuk driver, and asked him to pick me up. It was time to finally make that dream a reality.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Would I be allowed to stay at the monastery?</h2><div><br /></div><div>The monastery is almost an hour away from Arugam Bay. It is in a very isolated and remote area, right at the edge of the Yala National Park. It is quite a ride to get there.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBMBCmRY6oJCJ1C8WAqCxG7D4cbG0jisw98yyDnAmvW13bXWfxD8TRBI35WJemq_01V-cjf4GGoU8PXbYr_kIpjr8jHT4SdMExEfwfxyrdgjWvp5i2eObh52hotDXvBA3BkqyEdunHjVAN7B4EltCVklkdW9pD5TkVR5CMio8DmD1r9y7wKLT8JNuU/s1000/ride-monastery.jpg"><img alt="drive to monastery" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBMBCmRY6oJCJ1C8WAqCxG7D4cbG0jisw98yyDnAmvW13bXWfxD8TRBI35WJemq_01V-cjf4GGoU8PXbYr_kIpjr8jHT4SdMExEfwfxyrdgjWvp5i2eObh52hotDXvBA3BkqyEdunHjVAN7B4EltCVklkdW9pD5TkVR5CMio8DmD1r9y7wKLT8JNuU/s16000/ride-monastery.jpg" title="drive to monastery" /></a></div><br /><div>I don't know if I was going to be the first foreigner to stay at this place but no one around Arugam Bay seemed to know much about it.</div><div><br /></div><div>My tuk-tuk driver was a bit worried. He kept asking, “Marco, did you call them? Do they have a room for you? Where will you stay?”</div><div><br /></div><div>To be honest I had no idea. </div><div><br /></div><div>A couple of months earlier, after a surf trip with some friends, we briefly stop by the monastery. </div><div><br /></div><div>During that visit, we were very lucky to meet the head monk. He invited us inside the main hall to give us a talk on happiness. That was priceless. Such an unexpected moment. </div><div><br /></div><div>After his talk, I asked him if it was possible to stay in the monastery. He simply said, “We have caves for serious and dedicated practitioners who want to meditate.” </div><div><br /></div><div>But now that I wanted to go back, I had no way to contact him in advance, so I didn't know if I would be allowed to stay. Would I be considered a serious and dedicated meditation practitioner? Who knows.</div><div><br /></div><div>So I had no other option. I had to go there and hope for the best.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What did he mean by a cave?</h2><div><br /></div><div>The monastery is located on the top of a rocky hill surrounded by a dense forest. My tuk-tuk driver dropped me at the base of the hill. From there I continued on foot.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl7msqLDGh0V31j7ES_tMHHgKhPMHyKSigr6gtOuEZhNRD4QChTxUk19qQP97hpf4yBruvJ_b0NbA0UsVBj_kUv3TqSyyB1oDh5tKU3_JK9zEv0kwIZLnd4okTxMgTdLmXvhnwFTMi0fRfDirabihYDsiIdcXnSWA9IDYEb8hvsm9u73bwmoOfB4eD/s1000/hiking-uphill.jpg"><img alt="hike to monastery" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjl7msqLDGh0V31j7ES_tMHHgKhPMHyKSigr6gtOuEZhNRD4QChTxUk19qQP97hpf4yBruvJ_b0NbA0UsVBj_kUv3TqSyyB1oDh5tKU3_JK9zEv0kwIZLnd4okTxMgTdLmXvhnwFTMi0fRfDirabihYDsiIdcXnSWA9IDYEb8hvsm9u73bwmoOfB4eD/s16000/hiking-uphill.jpg" title="hike to monastery" /></a></div><br /><div>As I was walking up to the monastery, with all my bags, I started to ask myself what type of accommodation I could find there. I had no idea what the monk meant by a cave. </div><div><br /></div><div>Would there be a shower? A toilet? Do they have power? What about mosquito nets? </div><div><br /></div><div>That was my main concern. I wouldn't be able to survive one night without mosquito nets.</div><div><br /></div><div>In short, I didn't know anything about this place at all. I didn't even know if they would offer me food or not.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The monks had to call the abbot</h2><div><br /></div><div>Finally, after a hot fifteen minutes uphill walk, I reached the monastery. As soon as I saw a couple of monks, I asked right away if I could stay. </div><div><br /></div><div>They were all a bit confused by my presence there. The head monk with whom I had talked before was not there, and the monk in charge didn't speak any English at all.</div><div><br /></div><div>So I had to wait for a while until they reached the abbot by phone.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjru8azAQNSn47OJROCXuig_g5AzrFiTXGNq33Aied6lV1HuUKW-cMMzoFYrDlfRML5qBBmRa4Z5hs_1u5Tn-HepS6_X5DKXPvh7u9u7ltwXVW8Rs6AWeUlaYhLo6ptYL7D_tx9pGvQpKHs6xTWeflGF_vZFPpi4qz5_Y15Ldc6bTd7uJCPBZAmAOmx/s1000/monastery-stay.jpg"><img alt="waiting for a room" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjru8azAQNSn47OJROCXuig_g5AzrFiTXGNq33Aied6lV1HuUKW-cMMzoFYrDlfRML5qBBmRa4Z5hs_1u5Tn-HepS6_X5DKXPvh7u9u7ltwXVW8Rs6AWeUlaYhLo6ptYL7D_tx9pGvQpKHs6xTWeflGF_vZFPpi4qz5_Y15Ldc6bTd7uJCPBZAmAOmx/s16000/monastery-stay.jpg" title="waiting for a room" /></a></div><br /><div>Luckily, about fifteen minutes later, they were ready to show me my kuti, my meditation cave. The abbot remembered the conversation we had two months earlier, so he authorized my stay.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">My meditation cave was perfect</h2><div><br /></div><div>I was happily surprised when they showed me my kuti. It was perfect, a real meditation cave, but properly adapted for a stay. Small, clean, and most important, it had mosquito nets. And yes, there was also a bathroom outside and even a power outlet.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsyoXIQHmUcFX8pK2Zu2Xj0YL-MrbBQ_oI2fN_NPJQmLYesdrFC-0fDIv3OgKXrowrTaDOQcJsS-2MNlInFkz1JM_oc2RnpWqHR8Cs2TRXdLOIy9u0qYZB8mqAPvkxKKwoNNeP6WHadS-ClJrkqsybuEAXiV7Eqr357uWiGwcqK0XQPwMFIn9Nvhws/s1000/meditation-cave-3.jpg"><img alt="My meditation cave" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsyoXIQHmUcFX8pK2Zu2Xj0YL-MrbBQ_oI2fN_NPJQmLYesdrFC-0fDIv3OgKXrowrTaDOQcJsS-2MNlInFkz1JM_oc2RnpWqHR8Cs2TRXdLOIy9u0qYZB8mqAPvkxKKwoNNeP6WHadS-ClJrkqsybuEAXiV7Eqr357uWiGwcqK0XQPwMFIn9Nvhws/s16000/meditation-cave-3.jpg" title="My meditation cave" /></a></div><br /><div>I couldn't wait to spend a few hours in my new kuti sitting quietly in meditation. But first I needed to get some lunch. I had not eaten anything the whole morning, and it was already midday.</div><div><br /></div><div>The monks told me to walk all the way back down, to the base of the hill. I was supposed to find some lunch there. </div><div><br /></div><div>I was again happily surprised. </div><div><br /></div><div>The food was so good. One of the best Sri Lankan rice and curries I had ever had. A bit too spicy though. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqWazbPJo7Bn_LSvPV5UYQu3QhOSp2FWcH9xLHEOCCzCje6iqc27JEnpAKzyVdnlsAY7FpItO8tuUoJPcLwX4Gw7YCh2Zn6MIv17Mk7VSGhjOx4efD3RhOHA1IBsK93xNJ6UMuwhzqHpgGloZ8cEINXlzHsEAxPn699HrRsiH21XTph6uXxk274SWU/s1000/lunch.jpg"><img alt="Lunch at the monastery" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgqWazbPJo7Bn_LSvPV5UYQu3QhOSp2FWcH9xLHEOCCzCje6iqc27JEnpAKzyVdnlsAY7FpItO8tuUoJPcLwX4Gw7YCh2Zn6MIv17Mk7VSGhjOx4efD3RhOHA1IBsK93xNJ6UMuwhzqHpgGloZ8cEINXlzHsEAxPn699HrRsiH21XTph6uXxk274SWU/s16000/lunch.jpg" title="Lunch at the monastery" /></a></div><div><br /></div><h2 style="text-align: left;"><br /></h2><h2 style="text-align: left;">The monastery's daily schedule</h2><div><br /></div><div>They have only two meals a day. Breakfast at 6:30 am and lunch at 11:30. That's why I had a very big lunch. I knew I would have to wait till the following morning for my next meal.</div><div><br /></div><div>After lunch, I went back to my kuti for a brief meditation session. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCLGWnyJ-oz66oKemfHXp9ttQd_uihVffoxOIVNu-RBRHOUDVs9d_rRpCUSWHl-CgAlHnSKkJMecSORLerK8d8mKC7zgrU1orbfTZT_IxAePHqyNZ5IodyniRPd8hTXlbGx8uex8lQW74VsP793GphqfRZ8zKmvnaon6zbHreLRyI9_QgV0S8PP6RY/s1000/meditation-cave-2.jpg"><img alt="meditating in my cave" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiCLGWnyJ-oz66oKemfHXp9ttQd_uihVffoxOIVNu-RBRHOUDVs9d_rRpCUSWHl-CgAlHnSKkJMecSORLerK8d8mKC7zgrU1orbfTZT_IxAePHqyNZ5IodyniRPd8hTXlbGx8uex8lQW74VsP793GphqfRZ8zKmvnaon6zbHreLRyI9_QgV0S8PP6RY/s16000/meditation-cave-2.jpg" title="meditating in my cave" /></a></div><br /><div>Of course, I got sleepy almost right away. So I decided to then go for a walk.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii4_cF98F-X0K5XGZsA1Kv0G-envOXEF00xc23sswF1Kztoo_Vi7SPkkTDzrYZULKei0PG6MwWx-b5vass1h6F0NxqVbX9sTPkBOruGEr5CaeCvo4ePjx7II_JtexP17Krxz35drdyrBkT7wY4_X5iQR1KJzHY1O98zJ3uoz8zGRLzX--OhFXh_9AR/s1000/walking.jpg"><img alt="Where is everybody?" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEii4_cF98F-X0K5XGZsA1Kv0G-envOXEF00xc23sswF1Kztoo_Vi7SPkkTDzrYZULKei0PG6MwWx-b5vass1h6F0NxqVbX9sTPkBOruGEr5CaeCvo4ePjx7II_JtexP17Krxz35drdyrBkT7wY4_X5iQR1KJzHY1O98zJ3uoz8zGRLzX--OhFXh_9AR/s16000/walking.jpg" title="Where is everybody?" /></a></div><br /><div>As I was walking around I asked myself, “Where is everybody?!”</div><div><br /></div><div>I was a bit intrigued by this monastery. After breakfast and lunch, all the monks would disappear. I had no idea where they would go. </div><div><br /></div><div>There are no lectures or any activities in the monastery. The only program during the day was a daily puja at around 5 pm, in the main and only hall, but there was only one monk leading the ceremony. Nobody else would come.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9b-g91_SFX9Rqf2calJm1yyS7tIrqaugzfZce6ywp9Y0SgGDsIDeb8eHgbQ_yDZRfKzueGMcdAiy4XWEnzA3tWgTuSfv7GjWrPNhwv086TCDdKfCDSosObqHfeMGUv5bPHlB0u0SiFErNE2hZIBEvXFUL5EKPmk-iOcFtQrT9PF--D8URWrh8Rlm/s1000/monastery-temple.jpg"><img alt="The main temple" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiC9b-g91_SFX9Rqf2calJm1yyS7tIrqaugzfZce6ywp9Y0SgGDsIDeb8eHgbQ_yDZRfKzueGMcdAiy4XWEnzA3tWgTuSfv7GjWrPNhwv086TCDdKfCDSosObqHfeMGUv5bPHlB0u0SiFErNE2hZIBEvXFUL5EKPmk-iOcFtQrT9PF--D8URWrh8Rlm/s16000/monastery-temple.jpg" title="The main temple" /></a></div><br /><div>I did enjoy the daily puja though. I was there every day without fail. It would start with some rituals, offerings to lord Buddha's statue, long prayers, and then we would sit quietly in meditation for at least forty-five minutes I think.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How the days would end</h2><div><br /></div><div>The puja would end around 6:45 pm. Right after I had to go straight back to my kuti. And that was pretty much the end of the day. </div><div><br /></div><div>The monks told me to not go out at all because it is quite dangerous. There are leopards, wild bears, wild elephants, snakes, and who knows what else.</div><div><br /></div><div>So I spent the evening doing some reading and sitting in meditation until I was ready to fall asleep.</div><div><br /></div><div>I loved sleeping in my cave. </div><div><br /></div><div>After turning the lights off I couldn't even see my hands. It was pitch black. And the only sounds I could hear were the sounds of the jungle. Amazing.</div><div><br /></div><div>One night though, I got a bit scared. I heard some weird noises. It felt like a large animal was trying to break into my kuti. But by the time I got the courage to get up and check it out, it was gone. Fortunately. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">It was a walking-in-nature retreat</h2><div><br /></div><div>The next morning after breakfast I was planning to do some reading but to my surprise, these two monks showed up at my kuti and invited me to go for a walk.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip0Y4-ZhxqEugPPMHvSUfFX37ueVvet3HpO1XD2cLlqmb87KHllez-U9f5XVG3yIuCY6bXwZDdT5rGEKodz9u0bm2YLPxs1TrMjLv0sIX4R4WkUDAq0PCexjWkZQogs9WKloyVWpBT124EpMeG6zzS9-62oKrpkjQfWRnKWkciFSMI6k8CiLKdovTB/s1000/monks.jpg"><img alt="Buddhist monks" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEip0Y4-ZhxqEugPPMHvSUfFX37ueVvet3HpO1XD2cLlqmb87KHllez-U9f5XVG3yIuCY6bXwZDdT5rGEKodz9u0bm2YLPxs1TrMjLv0sIX4R4WkUDAq0PCexjWkZQogs9WKloyVWpBT124EpMeG6zzS9-62oKrpkjQfWRnKWkciFSMI6k8CiLKdovTB/s16000/monks.jpg" title="Buddhist monks" /></a></div><br /><div>Of course, I said “YES!” right away.</div><div><br /></div><div>They had been monks for already 10 years. They were so friendly and welcoming. We talked a lot about meditation and Buddhism during our walk.</div><div><br /></div><div>That's when I heard for the first time the word ”arahant,” a person who has attained enlightenment. From the way my two monk friends talked about it, I realized that this is the highest ideal in their tradition. </div><div><br /></div><div>They told me stories of these arahants, or realized masters, having mystic powers. It is said that they could fly through the forest.</div><div><br /></div><div>“Why not?” I thought to myself.</div><div><br /></div><div>And this is how this retreat, more than a quiet sitting meditation retreat, became a walking-in-nature retreat. The next five days I spent most of the day walking around this beautiful place.</div><div><br /></div><div>I was delighted to walk in areas that I had never seen before, and even in areas that most visitors wouldn't have access to.</div><div><br /></div><div>Of course. I would do two or three sitting meditation sessions in the evening and before breakfast. But the rest of the day I was mindful walking almost non-stop.</div><div><br /></div><div>And what a place to do mindful walking.</div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4QgrRZTgkuxqZL2BbQ9-yIigaxfyJ-GpoajDHW3ga13B549lXwexgClTRkpyGLm74aDumnpioPLVWR4jOPaDZhZe8XQTUmcEf4jAxMWsYJ0Ofk2JVH1mSjyN6zwhavhKZhuEaqGc8kBlZ_TQ-QSm8M5SUin1Zebr_StthbUJ0KNXOYlMuC8TIPwmK/s1000/view.jpg"><img alt="Landscape" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh4QgrRZTgkuxqZL2BbQ9-yIigaxfyJ-GpoajDHW3ga13B549lXwexgClTRkpyGLm74aDumnpioPLVWR4jOPaDZhZe8XQTUmcEf4jAxMWsYJ0Ofk2JVH1mSjyN6zwhavhKZhuEaqGc8kBlZ_TQ-QSm8M5SUin1Zebr_StthbUJ0KNXOYlMuC8TIPwmK/s16000/view.jpg" title="Landscape" /></a></div><br /><div><div>Although the monastery is situated at the border of the National Park it feels as if it was right in the center. </div><div><br /></div></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlHiUGL2_iBjIrMFQI1jIS3mQUiGvPBF2aPgrPUJB8sMTLdPBuWmQ3ZczO22ZACvII9k1tsj6fnA8Ti2HaSN_EAnMlFUTvBMtuSmv_80_vs1hSgxchKlDDWuUDUlIKJOvevs0xdZpSlh8DSNY12R-e3LTSvxehRd0DVz5fe2C7PWNtBp_YGRO6m4cu/s1000/landscape-kuti.jpg"><img alt="Path towards kuti" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhlHiUGL2_iBjIrMFQI1jIS3mQUiGvPBF2aPgrPUJB8sMTLdPBuWmQ3ZczO22ZACvII9k1tsj6fnA8Ti2HaSN_EAnMlFUTvBMtuSmv_80_vs1hSgxchKlDDWuUDUlIKJOvevs0xdZpSlh8DSNY12R-e3LTSvxehRd0DVz5fe2C7PWNtBp_YGRO6m4cu/s16000/landscape-kuti.jpg" title="Path towards kuti" /></a></div><br /><div>The nature surrounding this place is incredible, the landscapes are breathtaking and the animals are abundant.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrY5SzFU5mzdmCeWAZsle7pIU-6hIzc7aFD_GJwDod_pZ3AgCqxpMkKrJmtbqVnBzDE0QbMh3aRECigBlSECvm88ILOPM674fPm24cBPTOvayU77iv6omNj7zL4OV5MNKKN1c8WUortw6stlHvJjPDuo_poFi6uDBqKOFGtgOXhCCgCfRVdV1rXfBT/s1000/Monk-saying-danger.jpg"><img alt="Monk holding caterpillar" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhrY5SzFU5mzdmCeWAZsle7pIU-6hIzc7aFD_GJwDod_pZ3AgCqxpMkKrJmtbqVnBzDE0QbMh3aRECigBlSECvm88ILOPM674fPm24cBPTOvayU77iv6omNj7zL4OV5MNKKN1c8WUortw6stlHvJjPDuo_poFi6uDBqKOFGtgOXhCCgCfRVdV1rXfBT/s16000/Monk-saying-danger.jpg" title="Monk holding caterpillar" /></a></div><br /><div>Every day this monk would tell me "Very danger, very danger. Don't go out at night." </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Birthday is not a happy day</h2><div><br /></div><div>On another day another monk invited me for a walk. He wanted to show me a nearby lake.</div><div><br /></div><div>As we were walking through the beautiful forest he reminded me that visitors are not allowed to walk in this area. The only reason I was allowed to be there was because I was with him. </div><div><br /></div><div>I felt so fortunate. The landscape was mesmerizing. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgENc5_F_IBXSJbkQf0hVZ-IAxDokDhbHZ5JodPhltfe00qrXBEzeh-slHGB7HczAllBqFUlWQMmiWB-s6zDYvq2jGsaUPOg1HpeWw7H4mkHYoZjGF-E6MHn5M1pRZbAZ5rw-lEawX1A7Jq13MMgP_upZSsqARwTY-jTsiRJ-aXuj5Fv9VbkaDFy-H7/s1000/monk-smiling-2.jpg"><img alt="Monk and lake" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgENc5_F_IBXSJbkQf0hVZ-IAxDokDhbHZ5JodPhltfe00qrXBEzeh-slHGB7HczAllBqFUlWQMmiWB-s6zDYvq2jGsaUPOg1HpeWw7H4mkHYoZjGF-E6MHn5M1pRZbAZ5rw-lEawX1A7Jq13MMgP_upZSsqARwTY-jTsiRJ-aXuj5Fv9VbkaDFy-H7/s16000/monk-smiling-2.jpg" title="Monk and lake" /></a></div><br /><div>Later during our walk, we realized that we were both the same age. </div><div><br /></div><div>His birthday was on the 22nd of October. That was just a few days before, so I said right away “Happy Birthday!” But then I added, “You don't celebrate birthdays, right?”</div><div><br /></div><div>He said, </div><div><br /></div><div></div><blockquote><div>“No no. We never celebrate. Any monks don't celebrate birthdays. Birthday is very sad [laughing]. We try stop birthday, again and again.”</div><div></div></blockquote><div><br /></div><div>I love his answer. </div><div><br /></div><div>The reason why they have given up this material life and become monks is to escape the cycle of death and rebirth, to escape saṁsāra, and to attain nibbana, complete liberation. In other words, the idea is not to be reborn again</div><div><br /></div><div>So for a monk, one's birthday is not a day to celebrate, it's not a happy day. Instead, it's a sad day.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Not just a monastery</h2><div><br /></div><div>As we continue to walk deep into the forest we passed by a couple of kutis. I was shocked to realize how isolated they were. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigaKoKnLJk80WXdZIocQY_ijMbYPv4jnxh4KxxizK8V7L1BWYUu4vtnnP8jFUTRLH_CTWyYzUazUWtG5SoG7Yf2088F0TfgwzNWoRZjeMwVaI_PzAfwLKj98SSRA8u0JLwDfrXnBG1seTfmTHaYZa_x8Aj7LbiINVZS8DIHMJcsXmgIypT9_1Lo1Qy/s1000/kuti.jpg"><img alt="Isolated kuti" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEigaKoKnLJk80WXdZIocQY_ijMbYPv4jnxh4KxxizK8V7L1BWYUu4vtnnP8jFUTRLH_CTWyYzUazUWtG5SoG7Yf2088F0TfgwzNWoRZjeMwVaI_PzAfwLKj98SSRA8u0JLwDfrXnBG1seTfmTHaYZa_x8Aj7LbiINVZS8DIHMJcsXmgIypT9_1Lo1Qy/s16000/kuti.jpg" title="Isolated kuti" /></a></div><br /><div>We were probably 20 minutes away from the main monastery area. There was nothing around. They were literally in the middle of nowhere.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAc4WREb4NH5y9W8EcjcYwUQqsCKZkXwzG_XzdLdHD8nE4N89cm7VbOU06lYQp4OvMFD5agFFF982CPbazNXvXleMm_pAjWSeQQJy7yOWfRnXHUnhb0bIsXH3Uuw8Oq8d6kdks5_5-NMYT9L4WXS1FbTh2I_qA6tSEIT6qtgfsN8MpCmLzAQ2OQ54E/s1000/kuti-2.jpg"><img alt="monks kuti" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgAc4WREb4NH5y9W8EcjcYwUQqsCKZkXwzG_XzdLdHD8nE4N89cm7VbOU06lYQp4OvMFD5agFFF982CPbazNXvXleMm_pAjWSeQQJy7yOWfRnXHUnhb0bIsXH3Uuw8Oq8d6kdks5_5-NMYT9L4WXS1FbTh2I_qA6tSEIT6qtgfsN8MpCmLzAQ2OQ54E/s16000/kuti-2.jpg" title="monks kuti" /></a></div><br /><div>I finally started to understand what was really going on here.</div><div><br /></div><div>This is not just a monastery but a meditation cave retreat which have been used for centuries by Buddhist monks. Actually, it is believed that it was first used more than 2000 years ago.</div><div><br /></div><div>All the monks who stay in this monastery, about ten monks perhaps, live in isolation in their own remote kutis, spread around the jungle. That's why they are called forest-dwelling monks. And the monasteries are known as forest monasteries.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD_e0DEGhR0TOJCXawcfROQ_D0esFuMvV07URO4tTyX6QjTJhO8PXh4FjyEtNbcAWdMPeYNL9Dhsp6BnkvFwY8I1CsbFG8eFnfEe36JTMEtMveNkdkTqWIRoLMA0KkWl8PHnGSVGuCFDrYw6Y-PID1SXgSVJ0R8WuQam3htQmodK3uIoLI15IGRP3N/s1000/kuti-3.jpg"><img alt="Remote kuti" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgD_e0DEGhR0TOJCXawcfROQ_D0esFuMvV07URO4tTyX6QjTJhO8PXh4FjyEtNbcAWdMPeYNL9Dhsp6BnkvFwY8I1CsbFG8eFnfEe36JTMEtMveNkdkTqWIRoLMA0KkWl8PHnGSVGuCFDrYw6Y-PID1SXgSVJ0R8WuQam3htQmodK3uIoLI15IGRP3N/s16000/kuti-3.jpg" title="Remote kuti" /></a></div><br /><div>The monks come to the main temple area only twice a day, for meal times, but the rest of the day they spent their time alone doing different forms of meditation, including of course mindful walks in nature.</div><div><br /></div><div>But their main meditation practice is anapanasati, mindfulness of breathing, following the Theravada Buddhist tradition of Sri Lanka.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The highlight of my stay</h2><div><br /></div><div>After our walk, this same monk asked for my help. He needed to transfer data from his phone sim to another sim. So he invited me to come to his kuti the next day. </div><div><br /></div><div>I was thrilled to have the opportunity to go to his kuti (something very rare I guess) and give him a hand. </div><div><br /></div><div>All the technology that he had was a very old and basic Nokia-type of phone. But with my laptop, I could easily transfer all his mp3 recordings from one sim to another. </div><div><br /></div><div>I think this was one of the highlights of my stay. His kuti was very deep into the jungle, and I got the opportunity to spend a couple of hours with him talking about Buddhism and meditation while helping him transfer his files. </div><div><br /></div><div>Yes, it took two hours. It was a lot of data! He had gigabytes and gigabytes of nothing but dhamma talks, Buddhist lectures.</div><div><br /></div><div>And his kuti was the most beautiful kuti I had seen. During the year and a half, he had been living there he made so many improvements to it although he knows that he won't stay there permanently.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY4-Setzpe3PpvtodE0GjLwrgTGMYdP3wVSNXlibnV7Cw64hhofYuTXoBlsNRfTaeAPLpCoVftAF33ko6KV6Be5uVZPTrVYlXgLSQxeyXsUakvgSBaTB7fu2d9aiK6O_8ofumPyJ4YwQG-NMPu2_liztIzRCexe7IrmPzSxzRt0K1fatCeGR6qh8l8/s1000/monk-kuti-2.jpg"><img alt="monks kuti" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY4-Setzpe3PpvtodE0GjLwrgTGMYdP3wVSNXlibnV7Cw64hhofYuTXoBlsNRfTaeAPLpCoVftAF33ko6KV6Be5uVZPTrVYlXgLSQxeyXsUakvgSBaTB7fu2d9aiK6O_8ofumPyJ4YwQG-NMPu2_liztIzRCexe7IrmPzSxzRt0K1fatCeGR6qh8l8/s16000/monk-kuti-2.jpg" title="monks kuti" /></a></div><br /><div>He even made a beautiful sink with materials that he could easily find around. Not surprisingly, he was an interior designer before becoming a monk.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAmyyy_x27fTkTvNlUtw0VGk9wxHtzXn-7x88fb1-KczC8wvP1usoPiAyvtw5v5KO-6IL-CF6R5oSKrlsNhKKg7WZRK4B3KVKIsseF99LWIOnvqhzD9MnUSu6jDCARKtNJFyW_ZpE03ciO7lcKt1Z-EJ2v1kIhVN8UR5JW5NPJwKtnz37iNb6GLDNQ/s1000/monk-kuti.jpg"><img alt="The sink" border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAmyyy_x27fTkTvNlUtw0VGk9wxHtzXn-7x88fb1-KczC8wvP1usoPiAyvtw5v5KO-6IL-CF6R5oSKrlsNhKKg7WZRK4B3KVKIsseF99LWIOnvqhzD9MnUSu6jDCARKtNJFyW_ZpE03ciO7lcKt1Z-EJ2v1kIhVN8UR5JW5NPJwKtnz37iNb6GLDNQ/s16000/monk-kuti.jpg" title="The sink" /></a></div><br /><div>He also showed me a small book he had created while working on a previous monastery. It was a collection of brief stories, to spread the teachings of Buddha, with the most beautiful handmade illustrations. </div><div><br /></div><div>He is a real artist. I'm sure if he would publish his little book, it would be a success. </div><div><br /></div><div>On our way back to the main monastery area, I asked him if he walks that path during the night. He said, </div><div><br /></div><div></div><blockquote><div>“No, no. Because daytime we use the jungle, nighttime is animal's time.”</div><div></div></blockquote><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWAA-oMET8CzRskvtjnriEjGWviWro7oaPQCFXGaAW5K9mOcUy2UUphcDcggyUn6VaMqgQuIoDied4uDPPeHMlqRxVCGVd73sVZxgVQ58q0T4SDK8OPpOTSBgd3gPL_XYQ7pV_gW6dZ1QbBR6pH7LbAuLkv-gN6V0le9qcgnEZ-IvMuB3KvVvVa4Se/s1000/monk-smiling.jpg"><img border="0" data-original-height="562" data-original-width="1000" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWAA-oMET8CzRskvtjnriEjGWviWro7oaPQCFXGaAW5K9mOcUy2UUphcDcggyUn6VaMqgQuIoDied4uDPPeHMlqRxVCGVd73sVZxgVQ58q0T4SDK8OPpOTSBgd3gPL_XYQ7pV_gW6dZ1QbBR6pH7LbAuLkv-gN6V0le9qcgnEZ-IvMuB3KvVvVa4Se/s16000/monk-smiling.jpg" /></a></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h2 style="text-align: left;">No, I won't become a monk</h2><div><br /></div><div>And so after five days, it was time to leave this paradise. This was probably one of the best things I've done in Sri Lanka since my first visit back in 2014.</div><div><br /></div><div>Before leaving, the head monk told me that I could stay as long as I want. He even suggested that I could become a monk.</div><div><br /></div><div>I am fascinated by the monk lifestyle, but <a href="https://www.path2yoga.net/2018/05/true-story-i-seriously-considered-becoming-monk.html">I know that's not my path</a>.</div><div><br /></div><div>As soon as I was back in Arugam Bay I went to a shop where the owner owed me some money. When he refused to pay back the full amount, I lost all the peace and serenity I had gained at the monastery, in a second, and it was just a few rupees.</div><div><br /></div><div>So yes, I have a lot of self-work to do still and the "real world" is my training ground. But I will definitely do other meditation retreats in the future. It is important for recharging the batteries I think.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Walking with Monks: My 5-day Buddhist Monastery Stay in Sri Lanka</h2><div><br /></div><div>I also made a vlog version of this story. The story is shorter, but it also includes things that are not mentioned here. I think the blog and vlog complement each other. If you are interested in watching it just tap on the thumbnail below.</div><div><br /></div><br />
<div class="videoresp"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/BneUIM2mgq4" title="YouTube video player" width="560"></iframe>
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<br /><div><br /></div><h2 style="text-align: left;">Other similar stories</h2><div><br /></div><div><ul style="text-align: left;"><li><a href="https://www.path2yoga.net/2018/05/true-story-i-seriously-considered-becoming-monk.html">True Story: I Seriously Considered Becoming a Monk</a></li><li><a href="https://www.path2yoga.net/2018/05/why-i-chose-yoga-instead-of-buddhism.html">Why I Chose Yoga Instead of Buddhism</a></li><li><a href="https://www.path2yoga.net/2013/09/living-in-buddhist-monastery.html">What it's like Living in a Buddhist Monastery in Nepal (Kopan)</a></li><li><a href="https://www.path2yoga.net/2010/04/one-month-meditation-course-in-nepal.html">One Month Meditation Course at Kopan Monastery in Nepal [Review]</a></li></ul></div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to reach the monastery</h2><div><br /></div><div>I purposely didn't mention the name of the monastery or its exact location. The monks treasure their isolation and I want to honor that. </div><div><br /></div><div>But it is not difficult to find. You have plenty of information in this blog and in the <a href="https://youtu.be/BneUIM2mgq4">vlog version</a>. If you really want to go there you'll have to do the same thing I did. Consider it an adventure. </div><div><br /></div><div>Theruwan Saranai. May the blessings of the three jewels (the Buddha, dharma, and sangha) be with you. </div><div><br /></div><div>I have to thank all those who commented on my YouTube video explaining what Theruwan Saranai means. Thank you!</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com5tag:blogger.com,1999:blog-4277020627848966799.post-24084188863867979122022-07-04T17:00:00.000+05:302022-07-04T18:58:23.289+05:30STOP Delaying Happiness: You can choose to be Happy TODAY<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaDGD5Q4R3A2lSLd_izI8shIizMfOJuFjijbSmBLzj7vtqDHugZcV1lWrzYDL3ecqFscmLzCE4mJw7AcXnibBabADXm6zmRj-bSK6PDRBoleed9QY4wj6ZfTMsrvkWhKnSZDSiaP2jUb-oyiRvz9FCd9HqMbkIgipDaeKFf-ot2G-HcvxwsgQ00P1q/s1280/Stop-Delaying-Happiness.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaDGD5Q4R3A2lSLd_izI8shIizMfOJuFjijbSmBLzj7vtqDHugZcV1lWrzYDL3ecqFscmLzCE4mJw7AcXnibBabADXm6zmRj-bSK6PDRBoleed9QY4wj6ZfTMsrvkWhKnSZDSiaP2jUb-oyiRvz9FCd9HqMbkIgipDaeKFf-ot2G-HcvxwsgQ00P1q/s16000/Stop-Delaying-Happiness.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@qwitka?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Maksym Kaharlytskyi</a> on <a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>
</td></tr></tbody></table><br /><div style="text-align: left;">A couple of years ago my friend Sophie, who is now a Buddhist nun, asked me in a text message, "How is your happiness going, Marco?"</div><div style="text-align: left;"><br /></div><div style="text-align: left;">I didn't answer anything because the truth is that at that moment I wasn't feeling very happy. As a matter of fact, I had not been feeling happy for a very long time. And the pandemic had made matters even worst, as you can imagine.<span><a name='more'></a></span></div><div><br /></div><div><div><i>You can either continue reading the full story below or watch the video version instead, or both if you wish.</i></div></div><div><br /></div><div><br /></div><div class="videoresp"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/Z2rhYsrU51c" title="YouTube video player" width="560"></iframe></div><div><br /></div><div><br /></div><div>So every time she asked that question I was reminded of my situation. I was very aware of it but it was quite disappointing for me to acknowledge.</div><div><br /></div><div>I've been studying the teaching of the Indian yogis for years, even decades perhaps, and they all have the same message:</div><div><br /></div><div></div><blockquote><div>“True happiness lies within.”</div><div></div></blockquote><div><br /></div><div>One of my favorite quotes says,</div><div><br /></div><div></div><blockquote><div>"Never seek happiness from any person, matter, or event. Seek it from within."</div><div></div></blockquote><div><br /></div><div>I know these teachings with the core of my being. I don't just blindly believe in them, I know them to be a fact. Yet, even with all that knowledge and countless hours of meditation, I still wasn't feeling very happy.</div><div><br /></div><div>But a few months ago something started to change.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">I started asking questions</h2><div><br /></div><div>As I was doing <a href="https://www.path2yoga.net/2016/09/10-reasons-why-you-should-start-spiritual-journal.html">my daily journaling</a> I asked myself:</div><div><br /></div><div></div><blockquote><div>“If I had the power to change absolutely anything in my life right now, what would I change?”</div><div></div></blockquote><div><br /></div><div>So I wrote down all the things that I wasn't happy about, the things that I wanted to change or improve in my life.</div><div><br /></div><div>They were in all areas: relationships, health, finances, and spirituality.</div><div><br /></div><div>Then after having that list down I asked myself:</div><div><br /></div><div></div><blockquote><div>“How would I feel if would actually attain all those things or if those changes would take place?”</div><div></div></blockquote><div><br /></div><div>So I closed my eyes and observing all those changes taking place in my life I imagined how I would feel: happy, joyful, relieved, fulfilled, satisfied, grateful, and so on.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">I was unconsciously delaying my happiness</h2><div><br /></div><div>At this moment I realized something very obvious but at the same time very powerful.</div><div><br /></div><div>As I was feeling all these positive emotions I realized that I do have the power to choose the way I want to feel.</div><div><br /></div><div>I mean, there was nothing outside of myself that created those positive emotions. It was just <b>my own mind</b>.</div><div><br /></div><div>And as I continued journaling I realized something even more important.</div><div><br /></div><div>All this time I've been expecting those things in my life to change or improve to be able to feel happy, to feel fulfilled, or to feel good about myself.</div><div><br /></div><div>In other words, I was <b>unconsciously delaying my happiness</b> until a future event that might or might never take place.</div><div><br /></div><div>I'm sure you are very familiar with this. We do it all the time.</div><div><br /></div><div><blockquote>“I'll be happy when I find the perfect job, when I make a certain amount of money, when I can buy my dream home, when I find the perfect relationship, and so on.”</blockquote></div><div><br /></div><div>Right?</div><div><br /></div><div>So, this was an important realization but I knew it wasn't enough. So I asked myself the next obvious question:</div><div><br /></div><div></div><blockquote><div>“Why on earth would I wait for those things to change to be happy? Why can't I just feel happy today?”</div><div></div></blockquote><div><br /></div><h2 style="text-align: left;">Will achieving my dreams make me truly happy?</h2><div><br /></div><div>As I wrote down all sorts of possible answers it finally became clear to me.</div><div><br /></div><div>For the longest time, I had had this crazy idea that achieving my dreams, fulfilling my needs, or solving my problems would make me happy.</div><div><br /></div><div>Now you might think, well that's not crazy, that's very reasonable. Who wouldn't be happy if they achieve their dreams or solve their problems? That's what everybody wants, right?</div><div><br /></div><div>Well, that's exactly what I used to believe but, is it true? Is it a fact? or is it just a belief?</div><div><br /></div><div>Will attaining our dreams, fulfilling our desires, or solving our problems truly make us happy?</div><div><br /></div><div>Or is it possible that if we do attain everything that we desire we might realize in the end that we are still unhappy?</div><div><br /></div><div>So I looked into my own past experiences. For instance in relationships.</div><div><br /></div><div>I've had a few girlfriends in the past, and yes, of course, there were many happy moments in all of them, especially at the beginning. But there was also struggle, pain, and even heartbreaks in the end.</div><div><br /></div><div>Yet somehow, after every breakup, I still had the belief that once I find a girlfriend I was going to be truly happy. I had created an ideal in my head, the illusion that everything will be perfect once I find the perfect relationship.</div><div><br /></div><div>I'm not trying to be negative or pessimistic here. I know it is possible to have a happy harmonious relationship.</div><div><br /></div><div>I'm just pointing out to the fact that sometimes we create this <b>unreasonable expectation</b>, this belief that once we attain that which we desire we will enjoy endless happiness as if things will never change and will always be perfect.</div><div><br /></div><div>So <b>we unconsciously add disproportionate value</b> to something that isn't real but is just an ideal.</div><div><br /></div><div>Besides, let's be honest. We all know that our desires are never ending. Even people who seem to have attained everything and are successful still have problems.</div><div><br /></div><div>Ok, I know these thoughts are nothing new. You've probably heard about this countless times before, but I guess it was finally starting to make sense to me.</div><div><br /></div><div>And it felt somehow liberating because if I'm aware that all those things that I wanted to attain or that I wanted to change, might not make me truly happy in the end, then I am free to feel happy today.</div><div><br /></div><div>But I still had that question that you might also be asking yourself:</div><div><br /></div><div>How the heck can I choose to be happy when I'm broke, when I'm sick, when I'm going through heartbreaks, when I'm alone, when I've failed at everything, and so on and on?</div><div><br /></div><div>How the heck can I be happy when my life is not working at all? How can I be happy when everything seems to be going in the wrong direction?</div><div><br /></div><div>I still didn't get it.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">It's all about being present</h2><div><br /></div><div>Then, after contemplating this question for a little while, I wrote down in my journal:</div><div><br /></div><div></div><blockquote><div>Well, I have two options. </div><div></div></blockquote><div><br /></div><div>For instance, let's say I'm broke. </div><div><br /></div><div><blockquote>I can either choose to be broke and unhappy, or I can choose to be broke and happy. It's that simple.</blockquote></div><div><br /></div><div>I know I can't change being broke, at least not in the short term. That might be my reality, my present. But I can change in a fraction of a second the way that I feel about it. I have that power. We all have that power.</div><div><br /></div><div>That led me to another very obvious but very important realization. So I wrote down.</div><div><br /></div><div></div><blockquote><div>“Ahhhh, it's all about being present. Duh!”</div><div></div></blockquote><div><br /></div><div>You see, the only way to be happy today, regardless of the good and the bad, is to learn to accept and welcome the present as it is.</div><div><br /></div><div>This means that happiness is found only in the present moment, not in the past nor in the future.</div><div><br /></div><div>In other words, to be present is to be happy, and to be happy is to be present.</div><div><br /></div><div>I know this sounds cliche, and perhaps too simplistic. I mean, seriously, “How can I accept all the negative stuff going on in my life?” But if I feel I'm unable to accept my present then I can at least try to <b>surrender to it</b>.</div><div><br /></div><div>Like I said before, I can always change the way I perceive or interpret things, but I can't change my present. That's not an option.</div><div><br /></div><div>So if I want to be happy, I have no choice, I better just accept or surrender to whatever the present moment is bringing me.</div><div><br /></div><div>The alternative would be to resist it, avoid it or run away from it. But that means that we will be moving into the past or the future, which will lead to even more unhappiness.</div><div><br /></div><div>Which one would you choose?</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Will I lose the motivation to improve my life or attain my dreams?</h2><div><br /></div><div>This was such a powerful exercise. Just by asking a few questions, I had already started to feel a change in me. I started to see things in a different way.</div><div><br /></div><div>But I still had more questions.</div><div><br /></div><div></div><blockquote><div>If I am happy today and if I don't need to wait for things to change to be happy, then, how would I have the motivation to improve my life or to attain my dreams? Why would I even bother?</div><div></div></blockquote><div><br /></div><div>As I started answering that question I realized that the question itself was a revelation.</div><div><br /></div><div>What that question was actually saying is that I believe that in order to pursue my dreams I need to be unhappy, unsatisfied, or unfulfilled. Or in other words, <b><i>I was using unhappiness as a motivation to attain that which I want</i></b>.</div><div><br /></div><div>So then I asked myself again:</div><div><br /></div><div></div><blockquote><div>Is that really necessary? Do I need to be unhappy in order to pursue my dreams, or can I be happy while I go for my dreams?</div><div></div></blockquote><div><br /></div><div>The answer was pretty straightforward.</div><div><br /></div><div>Happiness involves all sorts o positive emotions: joy, bliss, peace, fulfillment, satisfaction, gratitude, and so on.</div><div><br /></div><div>When we are experiencing all these positive emotions we will naturally have more mental clarity, creativity, inspiration, and motivation to work on our dreams or to solve our problems.</div><div><br /></div><div>On the other side unhappiness, sadness, depression, stress, anxiety, and fear makes us stupid.</div><div><br /></div><div>It doesn't matter how hard we work, when we are unhappy we are not able to make the progress we want to make, we don't get the ideas that we need to get, we are jut not able to think clearly. Nothing seems to work at all.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">It's all about the journey</h2><div><br /></div><div>So to allow myself to be present and happy today is clearly the best thing I can do to attain my dreams or to solve my problems.</div><div><br /></div><div>And then, even if I fail at whatever I'm trying to accomplish, even if I never attain the things I want to attain, it wouldn't matter because I would have been present and happy throughout the entire journey.</div><div><br /></div><div>You know, as the saying goes, “It's not the destination that matters but the journey.”</div><div><br /></div><div>To put it in other words:</div><div><br /></div><div>If I'm not present and happy today is useless to expect to be happy in the future. On the other side, if I am present and happy today whatever happens in the future is irrelevant cause I'm already happy.</div><div><br /></div><div>I think if we could adopt this mindset everything would change.</div><div><br /></div><div>Then the motivation to do the things we want to do would not be the end result, the expectation of some future happiness, but rather the desire to do what we love to do, what we are meant to do, or simply the desire to fulfill our purpose.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Am I the happiest person ever now? </h2><div><br /></div><div>So through this simple journaling exercise, I learned quite a few things about myself.</div><div><br /></div><div>All this time I had been delaying my happiness, believing that something in the future would make me happy, while all I needed to do is to choose to be happy today by accepting the present as it is, as ugly or as beautiful as it might be.</div><div><br /></div><div>You know, even if nothing was working out at the moment, and my whole world was collapsing around me, why would I choose on top of everything, to be unhappy? Why would I punish myself with unhappiness?</div><div><br /></div><div>And what if I am never able to attain the things that I want to attain, or make the changes I hope to make? Should I just remain unhappy forever?</div><div><br /></div><div>So allowing myself to be present and happy is always the best choice I can make.</div><div><br /></div><div>Alright, that's great, but, has this made any difference? Am I the happiest person on the planet now?</div><div><br /></div><div>Well, no of course I'm not but, I do feel good right now. And the interesting thing is that nothing has changed in my life. Everything is exactly the same as it was before.</div><div><br /></div><div>I have no idea how I'm going to feel tomorrow, in a week, a month, or a year. But today, right now, I'm feeling pretty good.</div><div><br /></div><div>I've been feeling so good that I had the inspiration and the motivation to create <a href="https://youtu.be/Z2rhYsrU51c">this new type of video</a> that I had never tried before.</div><div><br /></div><div>And the quote that I mentioned at the beginning now seems more realistic and accessible to me.</div><div><br /></div><div><blockquote>“Never seek happiness from any person, matter, or event. Seek it from within.”</blockquote></div><div><br /></div><div>You see, we are able to live in the present moment only when we feel contentment and satisfaction with who we are and what we have. And that is, in my opinion, to find happiness within.</div><div><br /></div><div>Now full disclosure. This is not the only thing I've been doing. If you watched <a href="https://youtu.be/5wCE9_J5I3k">my previous YouTube video</a> you know that I've been having the greatest time surfing here in India.</div><div><br /></div><div>Surfing has definitely played a very important role in my overall happiness. But I do think this dialogue with myself has also had a very big influence.</div><div><br /></div><div>Alright, that's all I wanted to share today. I hope this was helpful. </div><div><br /></div><div>Oh and by the way, if you want to know how surfing can influence your level of happiness and well-being make sure you watch <a href="https://youtu.be/5wCE9_J5I3k">my previous YouTube video here</a>.</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com4tag:blogger.com,1999:blog-4277020627848966799.post-54240832881395812922022-04-03T11:04:00.000+05:302022-04-03T11:04:23.414+05:30The Actual Difference Between Mindfulness and Meditation<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2G8kcPIGMM6llv9xb7u-hWzFrPQzp-NPQlec7rycewQ3T5n30r2LM5PpLdfKIDftezjT3Jlyoh2AlYwZ_xGNDbQ7Iio829Bqf6_nA9_pUa-JLwVhuC8nVH4RmNcwrMKG16BG8t-3tFr0Pbu6mBJaN2BzstXXxzB9ehSgk5-evG4gu2k2jrd6NbQol/s1280/Mindfulness-vs-Meditation.jpg" style="margin-left: auto; margin-right: auto;"><img alt="difference between mindfulness and meditation" border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh2G8kcPIGMM6llv9xb7u-hWzFrPQzp-NPQlec7rycewQ3T5n30r2LM5PpLdfKIDftezjT3Jlyoh2AlYwZ_xGNDbQ7Iio829Bqf6_nA9_pUa-JLwVhuC8nVH4RmNcwrMKG16BG8t-3tFr0Pbu6mBJaN2BzstXXxzB9ehSgk5-evG4gu2k2jrd6NbQol/s16000/Mindfulness-vs-Meditation.jpg" title="difference between mindfulness and meditation" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@oneshotespresso?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Hans Vivek</a> on <a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>
</td></tr></tbody></table><br /><div style="text-align: left;">What is the difference between mindfulness and meditation, you may ask?</div><div style="text-align: left;"><br /></div><div style="text-align: left;">I know, it can be confusing since we often hear the terms mindfulness, mindfulness meditation, mindfulness-based meditation, or just meditation used interchangeably.</div><div style="text-align: left;"><br /></div><div style="text-align: left;">But, are they really all the same? This is what I like to cover in this blog, starting with the definition of mindfulness and its benefits.</div><div style="text-align: left;"><span><a name='more'></a></span></div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is mindfulness?</h2><div><br /></div><div>Mindfulness is simply to be fully aware of, and to accept, the present moment as it is. We do this by paying attention to, or by being mindful of, whatever is going on right at this moment; either within us or around us. </div><div><br /></div><div>Mindfulness is not about body sensations, thoughts, or emotions but about being present. We use our body sensations, or our external or internal experiences, only to bring the mind to the present moment. </div><div><br /></div><div>When we practice mindfulness we avoid reacting negatively or positively to whatever the present moment is bringing us. Without getting attached to it or without experiencing aversion towards it, we simply welcome it. </div><div><br /></div><div>That's what I meant by “accepting the present moment, as it is.” </div><div><br /></div><div>Like I wrote before in <a href="https://www.path2yoga.net/2021/10/release-emotional-pain-meditation.html">Releasing Physical or Emotional Pain (Free Guided Meditation)</a>, the moment we react to what is going on in the present we escape the present and move either to the past or the future. To be able to be present we have to welcome the present fully. </div><div><br /></div><div>Even our emotional reactions can be the focus of our mindful awareness. </div><div><br /></div><div>If we are experiencing a negative emotion that arises due to a particular situation, we simply observe that emotion without reacting to it, creating some space between us and the emotion.</div><div><br /></div><div>To give you another definition, here is <a href="https://www.headspace.com/mindfulness/mindfulness-101">how Headspace defines mindfulness</a>: </div><div><br /></div><div><blockquote>“Mindfulness is the quality of being present and fully engaged with whatever we’re doing at the moment — free from distraction or judgment, and aware of our thoughts and feelings without getting caught up in them.”</blockquote></div><div><br /></div><div>You'll often hear the words, “without judgment” or “non-judgementally” whenever someone is defining mindfulness. </div><div><br /></div><div>This is just another way to express what I mentioned before. We avoid judging or interpreting the present as right or wrong, good or bad. We simply observe it and accept it as it comes. </div><div><br /></div><div>And here is a beautiful <a href="https://www.lionsroar.com/mindful-living-thich-nhat-hanh-on-the-practice-of-mindfulness-march-2010/">definition given by Thich Nhat Hanh</a>:</div><div><br /></div><div></div><blockquote><div>“Mindfulness is the energy that helps us recognize the conditions of happiness that are already present in our lives. You don’t have to wait ten years to experience this happiness. It is present in every moment of your daily life.”</div><div></div></blockquote><div><br /></div><div>This is probably my favorite definition because it doesn't use any jargon and instead, it focuses on the essence of mindfulness.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is the benefit of mindfulness?</h2><div><br /></div><div>So, what is the benefit of mindfulness? Or why should we bother to try to be mindful and aware of the present moment?</div><div><br /></div><div><a href="https://www.apa.org/monitor/2012/07-08/ce-corner">This article</a> published by the American Psychological Association lists several benefits such as reduced rumination, stress reduction, more satisfaction in relationships, better focus, improved working memory, and more. <a href="https://positivepsychology.com/benefits-of-mindfulness/">This other article</a> from PositivePsycology lists 23 benefits!</div><div><br /></div><div>I think it's alright to want to know about all these benefits. But this is all just information for the intellect. I rather keep it simple and focus on what really matters. In my opinion, the real reason why we should practice mindfulness is this: </div><div><br /></div><div><i>True happiness is experienced only in the present, not in the past nor in the future. </i></div><div><br /></div><div>Worry, stress, anxiety, depression, and so on happen only when we are thinking about the past or the future, or when we are judging, resisting, or trying to escape the present. </div><div><br /></div><div>On the other side, when we become present we stop being disturbed by the constant chatter in our heads, our negative thinking, and the mental stories that we create constantly. Instead, there is just our own pure presence. </div><div><br /></div><div>This pure presence is joy itself, it is happiness itself. </div><div><br /></div><div>When we are present we rest in our own awareness. We become an observer, unaffected by the ups and downs of life. There is no resistance or struggle anymore. We simply are, and we flow with the moment. </div><div><br /></div><div>All other benefits mentioned in the articles above are simply side effects of living in the present moment. </div><div><br /></div><div>But I would still like to mention a few other reasons why we should practice mindfulness.</div><div><br /></div><div>For instance, since the mind is constantly distracted and scattered, worried, and in a hurry, we sometimes miss precious moments in our lives. Don't you think so?</div><div><br /></div><div>With a calm and present mind, however, we become aware of things that we normally wouldn't become aware of. In this way, we become not only more present with ourselves but also with those around us.</div><div><br /></div><div>And the more present we become the slower times moves. </div><div><br /></div><div>Do you ever have the feeling that time is passing by too quick? I know I have. Sometimes it feels as if a whole year has passed by in just a few months! </div><div><br /></div><div>But when we become truly present time actually slows down; or at least our experience of time does. This leads to a sense of inner joy and content that seems to come from nowhere. </div><div><br /></div><div>With a calm and present mind, we can also experience more mental clarity and energy. This mental clarity and energy can be used to be more creative and productive, to live life more fully, or to go deeper into meditation. </div><div><br /></div><div>With mindfulness, we also let go and detach from the things that give only temporary happiness, and focus on what really matters. The here and now.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is mindfulness meditation?</h2><div><br /></div><div>We can be mindful of any external or internal experiences during our day. We can practice mindfulness while working out, while cooking, while doing the laundry, while commuting, or even while sitting at our desks doing our work. </div><div><br /></div><div>All we have to do is to pay attention to what we are doing, what we are experiencing, or what we are feeling, without judging the experience. </div><div> </div><div>But, because of our lack of practice and because of the nature of our distracted minds, it is not very easy to be mindful during our day-to-day activities. We might be able to do it only occasionally and for brief moments of time.</div><div><br /></div><div>So instead of hoping that we might be able to be mindful during the day, we can choose to develop this skill consciously by practicing it regularly for a certain period of time. </div><div><br /></div><div>This is mindfulness meditation, also called mindfulness-based meditation or simply meditation. Mindfulness meditation is what we do when we sit down specifically to practice and develop mindfulness.</div><div><br /></div><div>It's that simple. There is nothing more to add to it.</div><div><br /></div><div>I like how Andy Puddicombe, the founder of Headspace, describes it in his book The Headspace Guide to Meditation and Mindfulness </div><div><br /></div><div></div><blockquote><div>“Meditation is simply a technique to provide you with the optimum conditions for practicing the skill of mindfulness.” </div><div><br /></div><div>“You can use it [mindfulness] in any situation and for any purpose, but the easiest place to learn the skill of mindfulness is during meditation.”</div><div></div></blockquote><div><br /></div><div> </div><h2 style="text-align: left;">What is the difference between mindfulness and meditation?</h2><div><br /></div><div>So, in this case, the difference between mindfulness and meditation is that mindfulness is an attitude that we can apply to every moment of our daily lives. Meditation, on the other side, is that specific moment when we sit down to practice and develop the skill of mindfulness.</div><div><br /></div><div>However, this applies only when comparing mindfulness to mindfulness-based meditation. </div><div><br /></div><div>Although it is correct to say that mindfulness-based meditation is meditation, not all forms of meditation are mindfulness-based meditation. </div><div><br /></div><div>Let me give you a few examples. </div><div><br /></div><div>Loving-kindness meditation, also a Buddhist practice, has nothing to do with mindfulness. In this practice instead, we create a mental image that helps us develop and cultivate the feeling of loving-kindness to ourselves and to others.</div><div><br /></div><div>Vedantic meditation has also nothing to do with being aware of the present. This is a contemplative practice where we try to change our perspective to see reality for what it really is and not for what we believe it to be. </div><div><br /></div><div>Mantra meditation has little to do with being aware of the present moment. It does involve mindfulness at the initial stages. But the aim is to make the mind so one-pointed that it eventually becomes as if inactive. Without the disturbances created by the mind, we are then able to rest on our true selves. The present is not relevant anymore because we go beyond time, space and causation. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is the difference between concentrative meditation and mindfulness-based meditation?</h2><div><br /></div><div>To make it easier let's focus on the most common meditation technique taught in the tradition of the Indian yogis. That is concentration-based meditation. </div><div><br /></div><div>In concentration-based meditation, such as mantra meditation, we follow a systematic process to narrow down our awareness, focusing our attention fully on one particular object. As the concentration deepens we naturally fall into a state of meditation. </div><div><br /></div><div>This particular object can be anything but it is usually the breath, an energy center in the body, a particular mantra, or a combination of all of these.</div><div><br /></div><div>So, what is the difference between mindfulness meditation and concentrative meditation? </div><div><br /></div><div>In mindfulness meditation the awareness is broad. We can even direct our awareness in all directions and use all our senses simultaneously, as long as we are paying attention to the present moment.</div><div><br /></div><div>In concentration meditation, the awareness is narrowed down and made one-pointed. <b>It is not mindfulness. It is concentration</b>. </div><div><br /></div><div>But in concentration-based meditation, such as mantra meditation, we do have to start with mindfulness. We start from our normal state of awareness, a broad awareness, and gradually narrow down that awareness until it becomes one-pointed.</div><div><br /></div><div>Even if we are fully focused on our chosen object of concentration, in the background of our mind we are still practicing mindfulness. </div><div><br /></div><div>On one level the object of concentration is occupying entirely our mind, on another level, we are paying attention to intruding thoughts, or mental impressions, that might arise and distract us from our meditation.</div><div><br /></div><div>But that's for another discussion.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Conclusion</h2><div><br /></div><div>Mindfulness is to pay attention to the present moment, as it is. Mindfulness meditation is what we do when we sit down specifically to practice and develop the skill of mindfulness. </div><div><br /></div><div>But although all forms of mindfulness meditation are meditation, not all forms of meditation can be called mindfulness meditation. </div><div><br /></div><div>If we compare mindfulness meditation with concentrative meditation, then the difference is that in mindfulness the awareness is broad. In concentrative meditation the awareness is one-pointed. </div><div><br /></div><div>The aim of mindfulness meditation is to be present. The aim of concentrative meditation is to go beyond time. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">More about mindfulness</h2><div><br /></div><div>Here are some other articles I've published before related to mindfulness meditation. I'm sure you'll find interesting</div><div><br /></div><div><ul style="text-align: left;"><li><a href="https://www.path2yoga.net/2020/06/mindful-eating-meditation.html">The Mindful Eating Meditation I Do to Stay Calm (Step-by-Step)</a></li><li><a href="https://www.path2yoga.net/2021/10/release-emotional-pain-meditation.html">Releasing Physical or Emotional Pain (Free Guided Meditation)</a></li><li><a href="https://www.path2yoga.net/2018/01/yoga-without-mindfulness-is-not-yoga.html">Yoga Without Mindfulness is not Yoga</a></li></ul></div><div><br /></div><div>You can also visit <a href="https://insighttimer.com/marcopino">my free guided meditations library</a>. And if you are interested, you can <a href="https://www.patreon.com/marcopino">get access to the meditation scripts on my Patreon page</a>. </div><div><br /></div><div><br /></div><div>I hope you'll find this blog informative and inspiring. If you like this type of content and if you like to be informed about my online yoga classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. </div><div><br /></div><div>Once you subscribe you'll be able to <a href="http://eepurl.com/zWeez">download my free meditation e-book</a>. Thanks for your support!</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com6tag:blogger.com,1999:blog-4277020627848966799.post-27943231342069855722022-02-28T08:11:00.002+05:302022-04-03T11:16:03.382+05:30The Secrets of the Soham (Haṁsa) Mantra: Its Meaning, Benefits and Purpose<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEhndq0MD73sf7Qogc7-hFdkq7rtsjgZAhEtv2mvrQMBesqNGPsAFfqSdPsnLIWGKr-MFZAxsarDA2nNJ4kQ2bBhY9jGD5eQcLDoiag4yqx5TrkA-5fRuZnKOvEjRy_eTDbun9mUO9kviJb8Q5elN0BmR2sRIqsNmkYEhcitisrpEPzWyviZTfynM-Sf=s1280"><img alt="soham hamsa mantra meditation" border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/a/AVvXsEhndq0MD73sf7Qogc7-hFdkq7rtsjgZAhEtv2mvrQMBesqNGPsAFfqSdPsnLIWGKr-MFZAxsarDA2nNJ4kQ2bBhY9jGD5eQcLDoiag4yqx5TrkA-5fRuZnKOvEjRy_eTDbun9mUO9kviJb8Q5elN0BmR2sRIqsNmkYEhcitisrpEPzWyviZTfynM-Sf=s16000" title="soham hamsa mantra meditation" /></a></div><br /><div style="text-align: left;">One of the most common types of meditations taught in India as part of the tradition of the Indian yogis is mantra meditation. And the most important universal mantra that anybody can use for meditation is the <i>so'ham </i>or<i> haṁsa</i> mantra. </div><div><br /></div><div>What's significant about this mantra is that you don't need to receive any type of initiation to practice it. It belongs to you, to me, and to all of us. It is a powerful mantra and its meaning, purpose, and benefits are profound. </div><span><a name='more'></a></span><div><br /></div><div>I've been practicing one of the variations of the <i>so'ham</i> mantra meditation since the beginning of my meditation journey. I've always been curious about learning more about this mantra and all of its variations. </div><div><br /></div><div>So I decided to do some research and write this article to get a good overview and understanding of the <i>so'ham</i> and the <i>haṁsa</i> mantras. I'm happy to share what I've learned with you. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is the So'ham mantra?</h2><div><br /></div><div><i>So'ham</i> (commonly spelled <i>soham</i>) is formed by the Sanskrit words <i>saḥ</i>, which means “He” or “That,” and <i>aham</i>, which means “I am.” Therefore, <i>so'ham</i> means “That I am,“ or “I am That.” </div><div><br /></div><div><i>Saḥ</i> सः and <i>aham</i> अहम् put together becomes <i>so'ham</i> सोऽहम् because of Sanskrit sandhi rules. The apostrophe represents the missing <i>a</i>.</div><div><br /></div><div>“That” or “He” refers to that which is beyond time, space, and causation: the absolute truth, ultimate reality, the higher Self, the supreme or cosmic consciousness, Brahman or God.</div><div><br /></div><div>The <i>so'ham</i> mantra is considered a universal mantra. Anybody can use it regardless of their faith or belief system. That's because <i>so'ham</i> is said to be the natural sound of the breath. Just by attentively listening to the breath in meditation one can hear the two syllables with each breath.</div><div><br /></div><div></div><blockquote><div>“Soham, Soham, Soham is the mantra of the breath. This is not a religious mantra; this is the mantra of the breath. [...] When your mind focuses on the breath, spontaneously the breath starts singing Soham, Soham.” <a href="http://www.yogamag.net/archives/2010s/2017/isep17/prat.html">Pratyahara, Swami Niranjanananda Saraswati, Yogamag.net</a> </div><div></div></blockquote><div><br /></div><div></div><blockquote><div>“Sah means he, the supreme; aham means I, the individual soul. It is to remind yourself that I am that. The mantra is also the sound of the breath itself. So is the ingoing breath and ham is the outgoing breath.” <a href="http://www.yogamag.net/archives/1970s/1978/isep78/pp978.html">Preparatory Practices, Yogamag.net</a> </div><div></div></blockquote><div><br /></div><div></div><blockquote><div>“Each breath produces a sound. If you listen very carefully you will hear the incoming breath as 'so' and the outgoing breath as 'ham'. Your breath is constantly singing the mantra 'soham, soham, soham'.” <a href="http://www.yogamag.net/archives/1970s/1979/knov79/brlife.html">Breath of Life, Swami Satyananda Saraswati, Yogamag.net</a>. </div><div></div></blockquote><div><br /></div><div><br /></div><div>Although this is the most common mantra taught often by the Indian yogis, this doesn't mean that it is not important or powerful. In his book Concentration and Meditation, Swami Sivananda of Rishikesh equates the mantra <i>so'ham</i> with the <i>om</i> mantra. He says that meditation on <i>so'ham</i> is meditation on <i>om</i>. </div><div><br /></div><div><blockquote>“Soham is only OM. Delete the consonants S and H. You get OM. Soham is modified Pranava or OM. Some like 'Soham' better than 'OM.' Because they find it convenient and easy to associate it or mix it with the breath. Further there is no effort in doing Japa of this Mantra. If you simply concentrate on the breath, if you simply watch the breath, that is quite sufficient.” <a href="sivanandaonline.org https://www.sivanandaonline.org/?cmd=displaysection&section_id=1440&parent=1437&format=html">Meditation on Soham, Concentration and Meditation, Swami Sivananda</a>. </blockquote></div><div><br /></div><div><br /></div><h2 style="text-align: left;">Meditation with the so'ham mantra</h2><div><br /></div><div>Swami Satyananda Saraswati mentions in his talk, <a href="http://www.yogamag.net/archives/2000s/2005/dapr05/orjap.html">The Original Ajapa Japa</a>, that some of the yoga Upanishads, such as the <a href="https://www.hinduwebsite.com/vedicsection/upanishads/yogasikha.asp">Yogashiksha Upanishad</a>, declare that the breath goes in with the sound of <i>so</i> and goes out with the sound of <i>ham</i>.</div><div><br /></div><div>Abbot George Burke (Swami Nirmalananda Giri) in <a href="https://ocoy.org/original-yoga/soham-yoga/chapter-three-soham-according-scriptures-masters-yoga/">chapter 3 of his book Soham Yoga, The Yoga of the Self</a>, gives a detailed list of all the Upanishads and other texts that makes reference to the so'ham mantra, synchronizing the sound of <i>so</i> with the inhalation and the sound of <i>ham</i> with the exhalation. </div><div><br /></div><div>It is clear then that when using the <i>so'ham</i> mantra for meditation it is repeated mentally in synchronization with the breath, inhaling with the sound of <i>so</i> and exhaling with the sound of <i>ham</i>. </div><div><br /></div><div>This mental repetition is called <i>japa</i>. In this mental <i>japa</i> there is no involvement of the lips, tongue or throat muscles. When the mental repetition becomes spontaneous and without any effort, it is called <i>ajapa</i> <i>japa</i> or simply the highest form of <i>japa</i>.</div><div><br /></div><div>In the section below <b>How to practice the so'ham (or haṁsa) mantra meditation</b>, you'll find detailed instructions for using this mantra and also a couple of guided meditations. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is the Haṁsa mantra?</h2><div><br /></div><div><i>So'ham</i> can also be reversed, becoming <i>'hamso</i>. Then it is usually named the <i>haṁsa</i> mantra. </div><div><br /></div><div>My teacher, Swami Veda Bharati, mentions in his commentary on the Yoga Sutras, I.39, that the secrets of the haṁsa mantra are summarized from the <a href="https://www.wisdomlib.org/hinduism/book/hamsa-upanishad-of-shukla-yajurveda/d/doc217057.html">Haṁsa Upanishad</a>. </div><div><br /></div><div><i>Haṁsa</i> in Sanskrit means swan. The swan is a symbolic figure for the soul in Hinduism. Just like the swan, whose white feathers remain white even in dirty water, the soul is always ever pure regardless of the incarnated soul's human experience. </div><div><br /></div><div>It is also said that the <i>haṁsa</i>, the swan, has the capacity to separate pure milk from a mixture of milk and water. This symbolizes the discriminatory capacity of a self-realized master who is able to separate or discriminate between what is real (the soul/atman/Brahman) and what is unreal (the material world).</div><div><br /></div><div>In the glossary of the Hatha Yoga Pradipika by Swami Muktibodhananda is written: </div><div><br /></div><div><blockquote>“hamsah/hamso – psychic sound and mantra of the breath. ‘Hamsa’ literally means swan. The swan is considered to be important symbolically as it has the unique ability to separate pure milk and water. Similarly the mantra hamsah/hamso when it is realized, arouses the perception of reality or essence of creation.”</blockquote></div><div><br /></div><div>Another symbolic interpretation of the swan given by Paramahansa Yogananda in his commentary on the <a href="https://www.path2yoga.net/2010/04/bhagavad-gita.html">Bhagavad Gita</a>, says:</div><div><br /></div><div></div><blockquote><div>“He who can glide like a swan in the waters of life without wetting the feathers of his faculties in a deep sea of attachment, who is not excited while riding on the sunny crests of the waves nor afraid while floating down the dark currents of evil happenings, has a wisdom ever poised, unwavering.”</div><div></div></blockquote><div><br /></div><div>Paramahansa (<i>Parama-haṁsa</i>) actually means Supreme Swan. <i>Param</i>: greatest, highest, supreme; and <i>Haṁsa</i>: swan. </div><div><br /></div><div>This is a title given to self-realized masters that are considered to have reached that level of perfect discrimination such as Ramakrishna Paramahansa or Paramhansa Yogananda. </div><div><br /></div><div>In the notes of <a href="https://www.path2yoga.net/2010/04/autobiography-of-yogi-paramahansa.html">Autobiography of a Yogi</a>, when he received the title of Paramahansa Yogananda from his guru, we read:</div><div><br /></div><div><blockquote>“Literally, param, highest; hansa, swan. The hansa is represented in scriptural lore as the vehicle of Brahma, Supreme Spirit; as the symbol of discrimination, the white hansa swan is thought of as able to separate the true soma nectar from a mixture of milk and water. Ham-sa (pronounced hong-sau) are two sacred Sanskrit chant words possessing a vibratory connection with the incoming and outgoing breath. Aham-Sa is literally “I am He.””</blockquote></div><div><br /></div><div>Another rare but interesting symbolism is given by a teacher named Yogiraj Gurunath Siddhanath. </div><div><br /></div><div>He says <a href="https://youtu.be/AXVrgfM5-lc">in this YouTube video</a> that if we look at a cross-section of the brain we will see the lateral ventricles (and third ventricles) forming a swan-like shape, with its head pointing toward the back of the skull “as flying backward faster than light back to the future.”</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/a/AVvXsEjF_ZYAqKGI_j0p1OzN3x1IdNhEE3cQruT4rTTbcbXdE4rTbvYOKaNl8M61jzuAIoO_xbuYnCodhkxAR5KxZJpDjO37D5OJkYpF44_naa5ahbcJTqoGQY2yL92IPgm1y7Cl3rREpA6UxSXbEHcxOeovD-qJEcvEigaT2v8n37M9JgkyvI7owhky6BYf=s1024" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="1024" src="https://blogger.googleusercontent.com/img/a/AVvXsEjF_ZYAqKGI_j0p1OzN3x1IdNhEE3cQruT4rTTbcbXdE4rTbvYOKaNl8M61jzuAIoO_xbuYnCodhkxAR5KxZJpDjO37D5OJkYpF44_naa5ahbcJTqoGQY2yL92IPgm1y7Cl3rREpA6UxSXbEHcxOeovD-qJEcvEigaT2v8n37M9JgkyvI7owhky6BYf=s16000" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">From the documentary Wings to Freedom by Yogiraj Gurunath Siddhanath </td></tr></tbody></table><br /><div>He suggests that this is the seat of the soul, where the consciousness resides, and that the yogis in a deep state of meditation are able to see this swan-like shape. </div><div><br /></div><div>It's a very compelling idea, however, as far as I can tell, that swan shape is only seen when looking at the <a href="https://www.kenhub.com/en/library/anatomy/coronal-sections-of-the-brain">coronal section of the brain at the level of the thalamus</a>. That's a limited two-dimensional view, in my opinion. When looking at a <a href="https://www.kenhub.com/en/library/anatomy/ventricular-system-of-the-brain">tridimensional view of the brain's ventricles</a> the swan is nowhere to be seen. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Meditation with the haṁsa mantra</h2><div><br /></div><div>When using the <i>haṁsa</i> mantra for the meditation, the <i>ham</i> sound is synchronized with the exhalation and the <i>so</i> (or <i>sa</i>) with the inhalation. </div><div><br /></div><div><blockquote>“When 'soham' is reversed, it becomes 'hamso'. This happens when you exhale first (ham) and then inhale (so), 'hamso, hamso, hamso'.” <a href="http://www.yogamag.net/archives/1970s/1979/knov79/brlife.html">Breath of Life, Swami Satyananda Saraswati, Yogamag.net</a> </blockquote></div><div><br /></div><div>That's the same as the <i>so'ham</i> meditation. The difference lies only in that the emphasis and starting point is the exhalation along with the <i>ham</i> sound.</div><div><br /></div><div>This is the view of teachers that follow the yoga, Vedanta or the Upanishadic traditions, like Swami Sivananda and Swami Satyananda Saraswati. </div><div><br /></div><div>However, teachers that follow Tantra or Shaivism, who most commonly use the <i>haṁsa</i> mantra, practice it in the opposite way.</div><div><br /></div><div>According to Swami Muktananda, in his book, I Am That, The Science of Haṁsa from the Vijñāna Bhairava, <i>ham</i> is the natural sound of the inhalation and <i>sa</i> the natural sound of the exhalation. </div><div><br /></div><div>That's the exact opposite of what Swami Satyananda says: “If you listen very carefully you will hear the incoming breath as '<i>so</i>' and the outgoing breath as '<i>ham</i>'.” </div><div><br /></div><div>In his book, Swami Muktananda refers to the Vijñāna Bhairava first <i>dhāraṇā</i> (meditative practice in this context). </div><div><br /></div><div>However, this <i>dhāraṇā</i> (verse 24 in the text) does not mention the <i>haṁsa</i> or <i>so'ham</i> mantra. It talks only about concentration on the <i>prāṇa</i> and <i>apāna</i> flow. </div><div><br /></div><div><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div>श्रीभैरव उवाच</div><div>ऊर्ध्वे प्राणो ह्यधो जीवो विसर्गात्मा परोच्चरेत् ।</div><div>उत्पत्तिद्वितयस्थाने भरणाद्भरिता स्थितिः ॥२४॥</div><div><br /></div><div>śrībhairava uvāca</div><div>ūrdhve prāno hyadho jīvo visargātmā paroccaret </div><div>utpattidvitayasthāne bharaṇādbharitā sthitiḥ </div><div><br /></div><div>Bhairava says:</div><div>Parā Devī or highest Śakti who is of the nature of visarga [creation] goes on expressing herself upward [ūrdhve] in the form of exhalation [prāṇa] and downward [hyadho] in the form of inhalation [apāna/jīvo]. By steady fixation of the mind at the two places of their origin there is the situation of plenitude. </div></blockquote><div><br /></div><div><br /></div><div>It's interesting to note that in yoga <i>prāṇa</i> and <i>apāna</i> are translated as inhalation and exhalation but in the context of śaivism, these are translated as exhalation and inhalation. </div><div><br /></div><div>There is another <i>dhāraṇā</i> or meditation practice that mentions explicitly the <i>haṁsa</i> mantra and which can be related to the first practice. That's <i>dhāraṇā</i> 155b. However, this <i>dhāraṇā</i> seems to be a later addition to the original text. </div><div><br /></div><div><br /></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div>सकारेण बहिर्याति हकारेण विशेत् पुनः।</div><div>हंसहंसेत्यमुं मंत्रं जीवो जपति नित्यशः ॥१५५॥</div><div><br /></div><div>sakāreṇa bahiryāti hakāreṇa viśet punaḥ</div><div>haṁsahaṁsetyamuṁ maṁtraṁ jīvo japati nityaśaḥ</div><div><br /></div><div>The breath is exhaled [bahiryāti] with the sound sa [sakāreṇa] and then inhaled [viśet] with the sound ha [hakāreṇa]. Thus, the empirical individual always recites this mantra haṁsaḥ. </div><div><br /></div></blockquote><div><br /></div><div>Both of these translations are taken from Vijñānabhairava or Divine Consciousness by Jaideva Singh. It's an easy-to-read book. It includes in the introduction a brief comparison between Patañjali's yoga system, Vedanta and Shaivism, and it also discusses in detail the haṁsa mantra. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Meditation with the Hong-Sau mantra</h2><div><br /></div><div>Much earlier than Swami Muktananda, Paramahansa Yogananda also talked about the <i>haṁsa</i> mantra. He introduced the <i>Hong-Sau</i> concentration technique to his students following the <a href="https://yogananda.org/lessons">Self Realization Fellowship Lessons</a>. </div><div><br /></div><div>According to the lessons, <i>Hong-Sau</i> is the same <i>haṁsa</i> (<i>haṁso</i>) mantra. </div><div><br /></div><div>I believe he chose to write it as <i>Hong-Sau</i> to make it easier for native English speakers to pronounce the mantra properly. <i>Hong</i> is pronounced as in song, and <i>Sau</i> as in saw. </div><div><br /></div><div>This is the variation I practice, however, in my opinion, that does not sound exactly as <i>haṁso</i>. Based on my very basic Sanskrit, <i>haṁso</i> should be pronounced <i>hanso</i> (<i>ṁ</i> followed by <i>s</i> should sound as <i>n,</i> not as <i>ng</i>).</div><div><br /></div><div>Similar to Swami Muktananda, Paramahansa Yogananda said that <i>Hong</i> (<i>haṁ</i>) is synchronized with the inhalation and the <i>Sau</i> (<i>sa</i>) with the exhalation. He says in the lessons:</div><div><br /></div><div></div><blockquote><div>“The adepts anciently found, by deep meditation, that the ingoing breath astrally vibrates as “<i>Hong</i>” and the outgoing breath astrally vibrates as “<i>Sau</i>.””</div><div></div></blockquote><div><br /></div><div>Further, in the lessons, he explains what is the difference between practicing the <i>haṁsa</i> mantra versus the <i>so'ham</i> mantra and why he encouraged his students to practice <i>Hong-Sau</i>. </div><div><br /></div><div>He says that we start our practice from the ego, <i>Hong</i> (<i>aham</i>/<i>haṁ</i>/I am) and move towards consciousness, <i>Sau</i> (<i>saḥ</i>/He/That), I am That. </div><div><br /></div><div>The <i>so'ham</i> consciousnesses, That I am (consciousness first, ego after), manifests automatically when one enters into <i>samādhi</i>.</div><div><br /></div><div>He puts it in other words in his commentary on verse 65, chapter 18 of the <a href="https://www.path2yoga.net/2010/04/bhagavad-gita.html">Bhagavad Gita</a>:</div><div><br /></div><div></div><blockquote><div>“In the initial state, the physical ego of the devotee is not yet destroyed. But when by yoga practice the aspirant becomes advanced enough to perceive in ecstasy the little Myself within himself, he can come out of that state and say, “So’ham: I have found the vast Cosmic Spirit reflected within me as the Soul, the little Myself, one and the same with the great Myself.”” </div><div></div></blockquote><div><br /></div><div>Now, here is a contrasting explanation given by Swami Veda Bharati in a <a href="https://www.ahymsin.org/docs2/News/1308Aug/index.html">lecture back in 2013</a>. In the Himalayan Yoga Tradition, the practice starts with <i>so'ham</i> and progresses into <i>haṁsa</i>. </div><div><br /></div><div></div><blockquote><div>“I’m going to say something and I’m going to leave you puzzled, and you can study it ten years from now. One of the purposes of breath practices the way we teach them [inhaling <i>so</i>, exhaling <i>ham</i>] is to change the So-ham into Hamsa mantra.</div><div><br /></div><div>Swami Prayag asked me a question at one time: “There are two versions of that verse that occur in different Tantras and different texts. Some versions say, “sakāreṇa bahir yāti hakāreṇa viśet punaḥ.” Other versions say, “hakāreṇa bahir yāti sakāreṇa viśet punaḥ.” </div></blockquote><blockquote><div>Some versions say that with so the breath flows outwards and with ha it enters inwards. Other Tantra texts say the opposite: with the ha the breath flows outwards, and with the sa the breath flows inwards. </div></blockquote><blockquote><div>Our practice is to start with the hum with out-breath, and the so with the in-breath, but later, as you progress, the reverse will happen, and it will become the Hamsa mantra. You don’t have to make an effort for that. And there is a whole science to that.”</div><div></div></blockquote><div><br /></div><div>Are you puzzled now? Lol.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The purpose and benefits of the so'ham (or haṁsa) mantra</h2><div><br /></div><div>The mental repetition of the <i>so'ham</i> (or <i>haṁsa</i>) mantra in synchronization with the breath is an excellent tool to help us enter a deep state of relaxation and concentration, which is indispensable for the practice of meditation. It is also a constant reminder of our true nature which can lead us to perfect discrimination.</div><div><br /></div><div>Paramahansa Yogananda gives a vast explanation of the purpose and benefits of this mantra (<i>Hong-Sau</i>) in his lessons. I strongly recommend you <a href="https://yogananda.org/lessons">subscribe to the lessons</a> if you would like to know more.</div><div><br /></div><div>But in short, this mantra, in conjunction with breath awareness, helps to gradually slow down the breath and calm the heart until eventually, the breath ceases. This is what the sage Patanjali calls <i>kevala kumbhaka</i>, the natural cessation of the breath. </div><div><br /></div><div>Although some teachers believe that <i>kevala kumbhaka</i> is attained by forcefully holding the breath, or by actively reducing the CO2 from the blood with different breathing exercises, this is not the approach taught by Paramahansa Yogananda, or by my teachers from the <a href="https://www.path2yoga.net/2011/05/swami-rama-sadhaka-grama-ashram.html">Himalayan Yoga Tradition</a>.</div><div><br /></div><div>The cessation of the breath happens naturally when practicing <i>so'ham</i> or <i>haṁsa</i>. </div><div><br /></div><div>Yogananda explains that as the breath gets calmer and calmer, the metabolism slows down, the production of CO2 reduces and the heart activity diminishes. Eventually, there is no need to breathe anymore. </div><div><br /></div><div>Additionally, as the breath slows down and the heart gets calmer and calmer, the <i>prāṇa,</i> or life force is withdrawn from the senses. This means that external stimulus does not distract us, so the attention can be directed inwards to go deeper and deeper into meditation. </div><div><br /></div><div>So the practice of the <i>so'ham</i> (or <i>haṁsa</i>) mantra helps to first induce the state of <i>pratyāhāra</i> or sense withdrawal, allowing the mind to dive deep within without it being too distracted by sensations or thoughts. And in deeper stages, it leads to <i>kevala kumbhaka</i>, the complete cessation of the breath.</div><div><br /></div><div>According to Paramahansa Yogananda, this is where meditation begins. That's why he calls the <i>Hong-Sau</i> technique a concentration technique and not a meditation technique. </div><div><br /></div><div>Continued from <a href="https://www.ahymsin.org/docs2/News/1308Aug/index.html">the same lecture I quoted above</a>, Swami Veda Bharati says about the effects of practicing the <i>so'ham</i> mantra: </div><div><br /></div><div></div><blockquote><div>“When you begin to experience and understand what I am saying about the five elements of the breath and your breath slows down [...]. So the breath slows down, and then it will happen that you will enter the path of sahaja. </div></blockquote><blockquote><div>So then the sahaja kumbhaka happens. It just happens. You don’t practice sahaja kumbhaka. It happens. The breath becomes soooooo subtle and it vanishes into ākāsha tattva. For a moment, it ceases. </div></blockquote><blockquote><div>When it ceases even for a few moments, when that happens, become absorbed in it. [...] So with your breath, that is your goal: to reach that sahaja kumbhaka or kevala kumbhaka, and then these things will happen – alright?”</div><div></div></blockquote><div><br /></div><div><br /></div><div>Additionally, because of the effects this mantra has on the breath, both Paramhansa Yogananda and Swami Muktananda say that this is a form of <i>prāṇāyāma</i>.</div><div><br /></div><div><blockquote>“A true yogi is one who does this natural <i>prāṇāyāma</i>, uniting his incoming and outgoing breaths, with the syllables <i>ham</i> and <i>saḥ</i>, and performing this natural <i>japa</i>, <i>ajapa-japa</i>.” I Am That, The Science of Haṁsa from the Vijñāna Bhairava, Swami Muktananda.</blockquote></div><div><br /></div><div><br /></div><div>Besides these physiological and mental benefits, <b>the main purpose of the <i>so'ham</i> or <i>haṁsa</i> mantra is the realization of our true nature as That, the Supreme Consciousness or Pure Self</b>.</div><div><br /></div><div></div><blockquote><div>“In the practice of <i>haṁsa</i>, the mantra takes place on its own, and the goal of the mantra is the Self. It is That which repeats it, it is That which is the goal, and it is That which is attained by repeating it. When the mantra, the repeater of the mantra, and the goal of the mantra become one and the same for you, you attain the fruit of the mantra.” I Am That, The Science of Haṁsa from the Vijñāna Bhairava, Swami Muktananda.</div><div></div></blockquote><div><br /></div><div><br /></div><h2 style="text-align: left;">How to practice the so'ham (or haṁsa) mantra meditation</h2><div><br /></div><div>There are many different ways in which the <i>so'ham</i> or <i>haṁso</i> mantra can be incorporated into meditation. I suggest you read chapter 10, Ajapa Dharana, from the book Dharana Darshan by Swami Niranjanananda. It gives a vast variety of meditation practices with the <i>so'ham</i> and <i>haṁso</i> mantras. </div><div><br /></div><div>But here are two simple guided meditations that I've shared on <a href="https://insighttimer.com/marcopino">my InsightTimer page</a>. </div><div><br /></div><div>The first meditation, <a href="https://insig.ht/HB7OH2c4Gkb">Guided Mantra Meditation (Soham)</a>, is only 15 minutes long and we focus on the <i>so'ham</i> mantra. </div><div><br /></div><div>The second meditation, <a href="https://insig.ht/UYx1aaR1mnb">Guided Mantra Meditation — Soham & OM —</a>, is 25 minutes long and includes both, <i>so'ham</i> and <i>om</i> mantra practices. </div><div><br /></div><div>You can find the script of both of these meditations on <a href="https://www.patreon.com/marcopino">my Patreon page</a> with the hashtag #meditationscript. Thanks for your support! But some key points to consider are:</div><div><br /></div><div><ul style="text-align: left;"><li>Sit in a comfortable and steady posture, keeping the back straight and upright. I suggest you read <a href="https://www.path2yoga.net/2021/02/meditation-pranayama-sitting-posture.html">How to Sit for Meditation and Pranayama</a>. </li><li>Gently close the eyes and direct the inner sight at the point between the two eyebrows.</li><li>Systematically relax the whole body.</li><li>Establish the natural flow of the breath, using diaphragmatic breathing. I suggest you read <a href="https://www.path2yoga.net/2021/08/how-to-do-diaphragmatic-breathing.html">How to do Diaphragmatic Breathing: 7 Simple Exercises</a>.</li><li>Then mentally repeat the mantra synchronizing it with the breath. It is very important that you do not force or change the breath when repeating the mantra. Simply allow the mantra to follow the natural rhythm of the breath.</li><li>Although at the beginning we are consciously mentally repeating the mantra, ideally we want to allow the mantra to repeat itself. We are simply listening to it, flowing with the breath. </li></ul></div><div><br /></div><div><br /></div><h2 style="text-align: left;">Conclusion</h2><div><br /></div><div>I know, after reading this blog post you might have more questions than answers. Does the breath vibrate with <i>so</i> or with <i>haṁ</i> on the inhalation? Should I practice <i>so'ham</i> or <i>haṁso</i>? Is it <i>haṁso</i>, <i>haṁsa</i> or <i>haṁsaḥ</i>? Should I start with inhalation or exhalation?</div><div><br /></div><div>No need to get confused. It all depends on which tradition you choose to follow. </div><div><br /></div><div>If you have a teacher then follow what your teacher has taught you. If you don't have a teacher or don't feel attracted to the teachings of any particular guru, then choose the <i>so'ham</i> mantra, inhaling <i>so</i> and exhaling <i>ham</i>. You can follow the instructions and guided meditations I've shared above.</div><div><br /></div><div>There are always going to be discrepancies or contradictions when comparing teachings from different gurus, schools, or traditions. This is why the masters always insist that we follow only one teacher, one path, and one <i>sādhana</i> (spiritual practice). In this way, we can avoid mental confusion. </div><div><br /></div><div>What's important is that we keep in mind where all teachers or gurus agree. <b><i>So'ham </i>is the mantra of the breath. It is the same <i>haṁsa</i> mantra, and the realization of its meaning, That I am, I am That, is its ultimate purpose</b>.</div><div><br /></div><div></div><blockquote><div>“Think always "Soham, Soham"; this is almost as good as liberation. Say it day and night; realisation will come as the result of this continuous cogitation. This absolute and continuous remembrance of the Lord is what is meant by Bhakti.” Complete Works of Swami Vivekananda, Swami Vivekananda.</div><div></div></blockquote><div><br /></div><div>In short, either <i>so'ham</i> or <i>haṁsa</i> can be synchronized with the inhalation and exhalation, or the exhalation and inhalation. But the best is to choose one technique and stick to it. </div><div><br /></div><div><br /></div><div>If you like this type of content and if you like to be informed about my online yoga classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. Once you subscribe you'll be able to <a href="http://eepurl.com/zWeez">download my free meditation e-book</a>. Thanks for your support!</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Additional resources</h2><div><br /></div><div>If you would like to know more, here are some additional resources that I didn't quote but that contain valuable information.</div><div><br /></div><div><ul style="text-align: left;"><li><a href="https://en.wikipedia.org/wiki/Hamsa_Upanishad">https://en.wikipedia.org/wiki/Hamsa_Upanishad</a></li><li><a href="https://www.vedanet.com/hamsa-rahasya-the-secret-of-hamsa/">https://www.vedanet.com/hamsa-rahasya-the-secret-of-hamsa/</a></li><li><a href="http://www.bahaistudies.net/asma/soham2.pdf">http://www.bahaistudies.net/asma/soham2.pdf</a></li><li><a href="https://www.classicyoga.co.in/2019/03/soham-mantra/">https://www.classicyoga.co.in/2019/03/soham-mantra/</a></li><li><a href="https://www.classicyoga.co.in/2019/02/hamsa-mantra/">https://www.classicyoga.co.in/2019/02/hamsa-mantra/</a></li><li><a href="https://www.yogapedia.com/2/7214/meditation/mantra/soham-i-am-that">https://www.yogapedia.com/2/7214/meditation/mantra/soham-i-am-that</a></li><li><a href="https://www.siddhayoga.org/teachings-about-hamsa-the-swan/the-majestic-swan">https://www.siddhayoga.org/teachings-about-hamsa-the-swan/the-majestic-swan</a></li><li><a href="https://yoganandasite.wordpress.com/2016/03/02/the-meaning-and-spelling-of-the-title-paramahansa/">https://yoganandasite.wordpress.com/2016/03/02/the-meaning-and-spelling-of-the-title-paramahansa/</a> </li><li><a href="https://www.yogapedia.com/definition/5475/paramahansa">https://www.yogapedia.com/definition/5475/paramahansa</a></li></ul></div><div><div><br /></div></div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com16tag:blogger.com,1999:blog-4277020627848966799.post-29096869370536362872021-10-24T20:02:00.005+05:302024-02-12T11:52:37.725+05:30Radha's Spiritual Birth at the Sivananda Ashram in Rishikesh [True Story]<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgznDuM1DW1KHFaWlZ-NW86w3y3ZZLIbl1nGc3-d5WWalXZqZyeTYMTQnCdQzBgvC5pvNP3obKhhVthY65k15f5ZwQyOuRIerFsEcoD91jzSqdNq2FQ-PYY5vZVhEC6JlWgsPsQt2RIGgk/s664/Sivananda-and-Radha.jpg"><img border="0" data-original-height="374" data-original-width="664" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgznDuM1DW1KHFaWlZ-NW86w3y3ZZLIbl1nGc3-d5WWalXZqZyeTYMTQnCdQzBgvC5pvNP3obKhhVthY65k15f5ZwQyOuRIerFsEcoD91jzSqdNq2FQ-PYY5vZVhEC6JlWgsPsQt2RIGgk/s16000/Sivananda-and-Radha.jpg" /></a></div><br /><div>Have you ever thought of visiting an ashram in India, such as the Sivananda Ashram in Rishikesh? Maybe you are searching for authentic spiritual experiences at the feet of a true guru. Well, before you embark on your spiritual journey let me tell you about this small book that will motivate you even more. </div><span><a name='more'></a></span><div><br /></div><div><br /></div><h2 style="text-align: left;">Not another book, please</h2><div><br /></div><div>Recently, a friend suggested that I read the same spiritual book she was reading. </div><div><br /></div><div>Well, it wasn't just a suggestion. She actually insisted, over and over again that I start reading it, and promised I would love it. </div><div><br /></div><div>I was hesitant cause I had just received two books I ordered on Amazon, and I have an endless list of books I want to read.</div><div><br /></div><div>But I said, ”Alright, maybe I'll read it,” and downloaded the free sample on the Kindle app on my iPhone. </div><div><br /></div><div>Every day she kept asking me though, ”Did you start reading it? Did you start reading it?”</div><div><br /></div><div>So, of course, I started reading it. Lol.</div><div><br /></div><div>It didn't take me long to realize that indeed I was going to love this book. </div><div><br /></div><div>The book, <a href="https://geni.us/ycOxsS" rel="nofollow">Radha, Diary of a Woman's Search</a>, is the diary of Sylvia Hellman, a German woman who immigrated to Canada in 1951 and later on, in 1955, traveled to India following the call of her guru.</div><div><br /></div><div>She stayed for six months, from August 1955 until March 1956, with her guru Swami Sivananda at <a href="https://www.sivanandaonline.org/">his ashram in Rishikesh</a>, North India. </div><div><br /></div><div>The book is based on the diary entries she wrote during that period. </div><div><br /></div><div>It might sound like a brief period but her life was completely transformed in those six months. It was like a spiritual birth for her. When she came back to Canada she even started her own ashram, the <a href="https://www.yasodhara.org/">Yasodhara Ashram</a>.</div><div><br /></div><div>If you are interested in the path of the Indian yogis and if at some point you are planning to visit an ashram in Rishikesh, or anywhere in India, or even Canada, then I think you will also love <a href="https://geni.us/ycOxsS" rel="nofollow">this book</a>.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Letters from a disciple</h2><div><br /></div><div>My friend said that this book was similar to my two favorite books, <a href="https://www.path2yoga.net/2010/04/taming-kundalini-by-swami-satyananda.html">Taming the Kundalini</a> and <a href="https://www.path2yoga.net/2011/03/finding-inspiration-for-your-yoga.html">Steps to Yoga</a>. </div><div><br /></div><div>I couldn't see how they would compare. These two books are letters written by a guru, Swami Satyananda, to a few of his close disciples. The letters contain profound teachings and detailed instructions on advanced yoga practices. </div><div><br /></div><div><a href="https://geni.us/ycOxsS" rel="nofollow">Radha's book</a>, on the other side, is just a diary. </div><div><br /></div><div>But as I started reading it I realized that my friend was right. These diaries are like letters written not only to herself but to all those who would eventually read them. </div><div><br /></div><div>They include not only the reflections of a disciple, and her experiences living in an Indian ashram, but also the teachings that she was receiving from her guru Swami Sivananda.</div><div><br /></div><div>And each diary entry is like a small story that is interesting and inspiring to read. </div><div><br /></div><div>As I moved through the pages, I felt that the stories were getting more and more fascinating, gradually taking you deeper into your own spiritual journey.</div><div><br /></div><div>Several times I said to myself, “Wow, that's unbelievable!” not because I couldn't believe what she wrote but because her experiences were so profound and mystic. You can see her spiritual destiny unfolding in front of her. </div><div><br /></div><div>I tried to read just a few pages per day to prolong the pleasure. </div><div><br /></div><div>Inevitably though, as I was approaching the end of the book I started feeling a bit sad. I didn't want it to end. I wanted to hear more of her experiences and to discover more about Swami Sivananda's true spiritual stature. </div><div><br /></div><div>While I was reading the book it reminded me of that moment where I talked about Swami Sivananda in one of my travel vlogs, <a href="https://youtu.be/AfKvzg06Q5c">A Spiritual Trip to Varanasi</a>. That's on minute 03:30. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Ashram life memories</h2><div><br /></div><div>It has been a very long time since I visited an ashram in India. </div><div><br /></div><div>Reading <a href="https://geni.us/ycOxsS" rel="nofollow">Radha's diary</a> brought me back to those special moments that I have lived at different ashrams. It helped me rediscover my spiritual yearning, faith, and devotion. It even brought some tears of joy and inspiration from time to time.</div><div><br /></div><div><a href="https://www.path2yoga.net/2012/11/guide-to-ashrams-in-india-yoga-retreats.html">I have visited about fifteen ashrams in India</a>, but nothing compares to her experience though. She had a great purpose.</div><div><br /></div><div>Also, when I read about her living conditions I was shocked. I don't think I could have survived at <a href="https://www.sivanandaonline.org/">Swami Sivananda's ashram</a> at that time. I'm sure the conditions are much more comfortable today. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">A spiritual treasure</h2><div><br /></div><div>This book has become another one of those spiritual treasures to me, a life-changing book. I would compare it not only to those books by Swami Satyananda Saraswati but also with my all-time favorite, <a href="https://www.path2yoga.net/2010/04/autobiography-of-yogi-paramahansa.html">Autobiography of a Yogi</a>. </div><div><br /></div><div>I was actually surprised to discover a connection with the guru lineage of Paramahansa Yogananda in Radha's diary.</div><div><br /></div><div>As a side note, I would like to share what I read once in one of Swami Satyananda's books. That was during <a href="https://www.path2yoga.net/2012/01/bihar-school-of-yoga-4-months-course.html">my stay at Bihar School of Yoga, in Munger</a>, back in 2012.</div><div><br /></div><div>I have no idea what the title of the book was but I think it was a transcription of different discourses given by Swami Satyananda. </div><div><br /></div><div>Swami Satyananda said in that book that Swami Sivananda was initiated into Kriya Yoga by Babaji himself. Later own Swami Sivananda initiated Swami Satyananda. </div><div><br /></div><div>When I read that I was like “Wow! Really?” The connections are everywhere. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Unbelievable but believable</h2><div><br /></div><div>One thing I love about Radha's book is that it is written by a westerner with an inquisitive and skeptical mind. </div><div><br /></div><div>Very often, when I have read or heard stories of gurus, like Swami Sivananda, they seem embellished with too much enthusiasm and devotion that I find them hard to believe. </div><div><br /></div><div>Her journal entries however are very down to earth. She talks about her own doubts, questions, fears, and frustrations on the spiritual path. </div><div><br /></div><div>You can also notice that she didn't just believe in Swami Sivananda right away. It was a gradual process, although she had already had a mystical experience that brought her to India especially to meet him.</div><div><br /></div><div>I also like that the book includes many photos of the moments she describes in her diaries. So when you read an incredible story and then see a photo you are like, “Wow, this really happened to her!”</div><div><br /></div><div>I don't want to share any more details from the book. I won't even include any quotes like I've done with other book suggestions. It is so brief I think it is best you discover it by yourself.</div><div><br /></div><div>If you ever decide to visit an ashram in Rishikesh, or anywhere around India, make sure you read this book first. It will give you a lot of inspiration for your journey. You can <a href="https://geni.us/ycOxsS" rel="nofollow">get it here from Amazon.com</a> (affiliate link). </div><div><br /></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://geni.us/ycOxsS"><img alt="Radha Diary of a Woman's Search" border="0" data-original-height="500" data-original-width="375" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjECgd5S3NrqNdnlH96NcINKpFQORX-sdOR9FYYS1_OhvTPhME6W5HsgvTC1cuPZ2cag4Mp28YthsA0Drj3m2mNnJpnGejgZ3QmaIpXIX94ltMQXmsPTdRj6dmSbHVwFvPBmMH72itgDFw/s16000/Radha-Diary.jpg" title="Radha Diary of a Woman's Search" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://geni.us/ycOxsS" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="22" data-original-width="78" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfZ2KJ_Lr2-QPASi3j2IxE8saSOA4LxF-65PV8qM9j_YoIgDVgN5xdhve6k1tktVw6HzTo7vKsBi4DkxLD3mVL3IsW5Wu_xYXPa6LDaaERe0m0SYoB3hg0vz304kYVE7qp6l5MJcJfMOk/s16000/1.jpg" /></a></div><br /><div>Don’t forget to also visit my top <a href="https://www.path2yoga.net/2016/06/yoga-books-that-can-change-your-life.html">10 Yoga Philosophy Books That Will Change Your Life</a> for more book recommendations like this one. I’m sure you’ll find books that you never heard about before. </div><div><br /></div><div>If you like this type of content and if you like to be informed about my online yoga classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. Once you subscribe you'll be able to <a href="http://eepurl.com/zWeez">download my free meditation e-book</a>. Thanks for your support!</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com2tag:blogger.com,1999:blog-4277020627848966799.post-43527792625520192572021-10-16T07:32:00.000+05:302021-10-16T07:32:21.064+05:30Be Present with Yourself (Free Guided Meditation)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfRb8V7t4Yf2giTlbzBaPw2uepB1OHDQDqURyv2SomIoALE6n2lr-tSPiZnpBmc7XmVPWE7JSwotjIFcHuYqPG9kw6HixgeTTPt_KNPCmR1xx_pTFTK8oWrBLXNYESyDkrDg5rdBnPHQA/s1280/Present-Awareness-Meditation_2.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Be Present with Yourself Guided Meditation" border="0" data-original-height="723" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgfRb8V7t4Yf2giTlbzBaPw2uepB1OHDQDqURyv2SomIoALE6n2lr-tSPiZnpBmc7XmVPWE7JSwotjIFcHuYqPG9kw6HixgeTTPt_KNPCmR1xx_pTFTK8oWrBLXNYESyDkrDg5rdBnPHQA/s16000/Present-Awareness-Meditation_2.jpg" title="Be Present with Yourself Guided Meditation" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@lukareedy?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Luka Reedy</a> on <a href="https://unsplash.com/s/photos/lake-swimming?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><br /><div>Our minds are often so agitated, dissipated, and distracted that we even forget we are here, breathing. Don't you think so? Well, <a href="https://insig.ht/torTIZMfnkb">in this guided meditation</a>, we will take a moment to remember ourselves, to become fully present with ourselves like we never had before, experiencing a natural sense of calm and serenity.</div><span><a name='more'></a></span><div><br /></div><div><br /></div><h2 style="text-align: left;">Taking a dip into a lake of calm and serenity</h2><div><br /></div><div>Have you ever noticed that sometimes you get so involved with life and everything that needs to be done that you even forget you exist?</div><div><br /></div><div>I know this happens to me, all the time. </div><div><br /></div><div>I get so involved with my endless to-do list and my mundane worries that I forget I am here. Not only that, but it seems that I'm scattered into multiple places at the same time, and always on the past or the future.</div><div><br /></div><div>It is only when I take a pause and sit for my meditation practice when I realize, “Oh yes, here I am.” </div><div><br /></div><div>This moment of stillness and self-awareness can be so refreshing and nourishing. It's like taking a dip into a lake of calm and serenity that lies within ourselves. I do not know what would be of my life if I didn't take these daily breaks. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">The segments of meditation as meditation</h2><div><br /></div><div>Taking a moment to detach yourself from the external distractions and bringing the awareness to the present moment is one of the steps of meditation. </div><div><br /></div><div>The process of meditation can be divided into different steps or segments, and each one of these segments can become a meditation by itself.</div><div><br /></div><div>For instance, taking the time to observe our meditation posture and how it affects our mental or emotional state can also be extended into a meditation. This would be a form of mindfulness meditation.</div><div><br /></div><div>Withdrawing the mind from the external distractions, bringing it to the present moment it's also prelude to what is called <i>pratyāhāra</i> or sense withdrawal. We need to detach from the external environment to be able to withdraw the senses from the sense objects. </div><div><br /></div><div>One way to do this is by becoming aware of our own presence. When we bring the awareness to our own self, we naturally detach from the external distractions and become present. </div><div><br /></div><div>Seriously, if you've never tried this before you might become aware of your own presence like you never had before. </div><div><br /></div><div>So this will be the emphasis <a href="https://insig.ht/torTIZMfnkb">on this guided meditation</a>. </div><div><br /></div><div>We will simply focus on detaching from the external world, collecting the scattered mind from every other time and every other place, and bringing the mind closer and closer to ourselves. </div><div><br /></div><div>If you would like to give it a try then you can listen to it right here, <a href="https://insig.ht/torTIZMfnkb">Be Present With Yourself: Awareness Meditation</a>. </div><div><br /></div><div>By the way, if you would like to access the meditation script you could <a href="https://www.patreon.com/marcopino">support me on Patreon</a>. As one of my patrons you'll get access not only to my meditation scripts but also to my Zoom yoga classes archive, and more. </div><div><br /></div><div><br /></div><div>If you like this type of content and if you like to be informed about my online yoga classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. Once you subscribe you'll be able to download <a href="http://eepurl.com/zWeez">my free meditation e-book</a>. Thanks for your support!</div><div> </div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com0tag:blogger.com,1999:blog-4277020627848966799.post-11905171754662226002021-10-01T17:41:00.000+05:302021-10-01T17:41:58.142+05:30Releasing Physical or Emotional Pain (Free Guided Meditation)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFQ4Q0PqFeJlRVrw1ibn9AgCgIFQ0Zf6bOhm4ZJEoKqZrKiKzWd7hBDdV2iLGFzB87BR8I50ZccbQoB5PyH9J9vJfnefHcN4se8Qn325zGlw9a_X5xVjBuYJQfgLWkOSK6cF7c8TiiccE/s1280/Meditation-Depression-3.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Mindfulness Meditation for Emotional Pain" border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFQ4Q0PqFeJlRVrw1ibn9AgCgIFQ0Zf6bOhm4ZJEoKqZrKiKzWd7hBDdV2iLGFzB87BR8I50ZccbQoB5PyH9J9vJfnefHcN4se8Qn325zGlw9a_X5xVjBuYJQfgLWkOSK6cF7c8TiiccE/s16000/Meditation-Depression-3.jpg" title="Mindfulness Meditation for Emotional Pain" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@cferdo?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Fernando @cferdo</a> on <a href="https://unsplash.com/s/photos/depression?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>
</td></tr></tbody></table><br /><div style="text-align: left;">To release emotional pain such as depression, heartbreak, or despair, mindfulness meditation has proven to be extremely helpful. It can even work to alleviate physical pain. You can try it right now with this <a href="https://insig.ht/SqoGgwnTZjb" rel="nofollow">free guided meditation</a>, or you can learn more about it in this blog.</div><div> </div><span><a name='more'></a></span><div><br /></div><h2 style="text-align: left;">Releasing physical or emotional pain</h2><div><br /></div><div>It is inevitable that at some point in our lives we will have to face painful or uncomfortable situations, either physically, mentally, or emotionally. </div><div><br /></div><div>Our immediate response is usually to run away from the pain, to suppress it, or to control it in any way. We don't want to experience this pain at any cost. </div><div><br /></div><div>But there is something very powerful about pain, something very profound that can teach us to appreciate it and even welcome it. </div><div><br /></div><div>Physical or emotional pain is not experienced in the past or in the future. Pain is only experienced in the present moment. </div><div><br /></div><div>Therefore, the more we try to move away from our depression, heartbreak, or even from our physical pain, the less present we become. The less present we become the more we suffer. </div><div><br /></div><div>That's because happiness is not experienced by being in the past or the future but rather by being fully aware of the present moment. </div><div><br /></div><div>So we can actually use whatever painful situation we might be going through, to become fully present. And we can do this by practicing acceptance and surrender in a <a href="https://insig.ht/SqoGgwnTZjb" rel="nofollow">mindfulness-based meditation session</a>. </div><div><br /></div><div>To practice acceptance doesn't mean that you want to experience pain. It simply means that you acknowledge its presence, that you recognize that the pain is there, right at this very moment. </div><div><br /></div><div>Instead of reacting to the pain, or resisting it, you simply accept its existence. </div><div><br /></div><div>It might still be difficult for us to be ready to accept our pain though. That's why we also practice surrender. </div><div><br /></div><div>Knowing that right at this very moment we might not be able to change our situation, knowing that we might have to go through this experience for longer than we might want to, instead of resisting it or fight it we simply surrender to it. </div><div><br /></div><div>Remember, it is impossible to live in the present moment as long as we try to avoid our emotional or physical pain. <b><i>To be present we need to accept the present as it is</i></b>.</div><div><br /></div><div>Acceptance and surrender are actually the best we can do in these situations.</div><div><br /></div><div>Whenever we resist any painful or uncomfortable situation, whenever we try to run away from pain, we consume our physical and mental energy. </div><div><br /></div><div>However, acceptance and surrender don't require any effort. Instead, they give us the space and clarity that we might need to realize what we can do about our situation if needed. </div><div><br /></div><div><div>Most importantly, by offering no resistance to our pain but rather observing it with this attitude of acceptance and surrender, we might discover that the pain dissolves by itself. </div><div><br /></div><div>In other words, by welcoming our pain instead of running away from it, it's possible to release, let go or heal our emotional or physical pain. Or at the very least we can reduce the discomfort.</div><div><br /></div><div>But make sure you don't expect this to happen, otherwise, it wouldn't be a mindfulness meditation anymore. Remember, we want to learn to accept the present as it is. Have zero expectations.</div></div><div><br /></div><div>This is not just theoretical. I can assure you it works, I have tried this myself. But there is plenty of research being done on this subject. </div><div><br /></div><div>According to <a href="https://www.medicalnewstoday.com/articles/even-a-brief-introduction-to-meditation-can-ease-pain">this article published in Medical News Today</a>, researchers have found that with only 30 minutes of mindfulness, people with no previous meditation experience, reported less physical pain and negative emotions. </div><div><br /></div><div>So if you are willing to try this approach to help you release physical or emotional pain then please feel free to <a href="https://insig.ht/SqoGgwnTZjb" rel="nofollow">listen to this guided mindfulness meditation</a>. </div><div><br /></div><div>If someone you care about is dealing with a painful situation, they might also find it useful so feel free to share it with them as well.</div><div><br /></div><div>I sincerely hope that this guided meditation will help alleviate any pain that you or your loved ones might be going through. You can listen to it as many times as you like.</div><div><br /></div><div>Another approach for dealing with emotional pain, such as severe depression, is to transmute it into compassion. I talk about it in my previous blog <a href="https://www.path2yoga.net/2021/09/guided-meditation-for-depression.html">Transforming Depression into Compassion (Guided Meditation)</a>.</div><div style="text-align: center;"><br /></div><div><br /></div><div>If you like this type of content and if you like to be informed about my online yoga classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. Once you subscribe you'll be able to <a href="http://eepurl.com/zWeez">download my free meditation e-book</a>. Thanks for your support!</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com0tag:blogger.com,1999:blog-4277020627848966799.post-77379835441007048972021-09-24T20:33:00.003+05:302021-10-01T17:45:46.231+05:30Transforming Depression into Compassion (Guided Meditation)<div class="separator" style="clear: both; text-align: center;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHGiD8lDeroa68J-5YVwWBmgyetxMid2NCrxgOLIJO3HwHY-yprusfR9DLSGZEHjDX97ppyEHksRZ8W-hTdVdyXTOQOFW52U4dpAlPOis0R-oav7y4PZ9qbP92mioroJ7820QoCT2qAqM/s1280/Meditation-Depression-1.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Guided Meditation for Depression" border="0" data-original-height="720" data-original-width="1280" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHGiD8lDeroa68J-5YVwWBmgyetxMid2NCrxgOLIJO3HwHY-yprusfR9DLSGZEHjDX97ppyEHksRZ8W-hTdVdyXTOQOFW52U4dpAlPOis0R-oav7y4PZ9qbP92mioroJ7820QoCT2qAqM/s16000/Meditation-Depression-1.jpg" title="Guided Meditation for Depression" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@anthonytran?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Anthony Tran</a> on <a href="https://unsplash.com/s/photos/depression?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a>
</td></tr></tbody></table><br /></div><div style="text-align: left;">If you or someone you love is struggling with severe depression then this <a href="https://insig.ht/HWYAizyKXjb">free guided meditation</a> might help. It can be an intense meditation though, so use it mindfully and according to your needs. If you need to pause or even quit the meditation, please feel free to do that as well. </div><span><a name='more'></a></span><div><br /></div><div><div class="separator" style="clear: both; text-align: center;"><br /></div></div><h2 style="text-align: left;">Meditation for Depression</h2><div><br /></div><div>Usually, the best thing we can do when dealing with severe emotional pain is simply to observe the pain, with an attitude of acceptance and surrender. This is a very effective form of mindfulness meditation. Emotions are too powerful to try to battle with them. </div><div><br /></div><div>You can read more about this on my following blog, <a href="https://www.path2yoga.net/2021/10/release-emotional-pain-meditation.html">Releasing Physical or Emotional Pain (Free Guided Meditation)</a>.</div><div><br /></div><div>But another thing we can do is to transform our emotional pain into love and compassion for others. </div><div><br /></div><div>How can we do that?</div><div><br /></div><div>We just need to realize that right at this very moment there are countless other human beings also struggling with depression, anxiety, and other forms of emotional pain. </div><div><br /></div><div>So Instead of avoiding our emotional pain, we can use that same pain to connect with all those who suffer. </div><div><br /></div><div>According to <a href="https://www.who.int/news-room/fact-sheets/detail/depression">WHO</a>, about 280 million people worldwide suffer from some form of depression. On top of that, <a href="https://www.nature.com/articles/d41586-021-00175-z">today's pandemic</a> has made matters even worst, with the imposed isolation and economical repercussions that we all have had to face.</div><div><br /></div><div>So you can be certain that there are probably thousands of people around the world experiencing the same pain that you might be experiencing today. </div><div><br /></div><div>Contemplating this can help us understand not only that we are not alone, but also that there are many others who need as much support as we might need. </div><div><br /></div><div>That thought alone can move our attention away from our own pain and focus it instead on the welfare of others.</div><div><br /></div><div>So if you or someone you love needs to hear this, please feel free to <a href="https://insig.ht/HWYAizyKXjb">use or share this free guided meditation</a>.</div><div><br /></div><div>Of course, this is not a “cure” for depression. But you can consider it another tool from your toolbox to manage depression.</div><div><br /></div><div>I hope it will help you to overcome the difficult times that you might be going through at the moment. Sending you my love and support. </div><div><br /></div><div><br /></div><div>If you like this type of content and if you like to be informed about my online classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. Once you subscribe you'll be able to download my <a href="http://eepurl.com/zWeez">free meditation e-book</a>. Thanks for your support!</div><div><br /></div><div><br /></div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com0tag:blogger.com,1999:blog-4277020627848966799.post-60645207471236030092021-08-22T15:40:00.002+05:302021-08-22T15:42:32.787+05:30How to STOP Thinking About Your Breathing <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVskMQB1xinEcHh3Uu7LmJF_UALk-1q-0wfsBsOmQS1eElSZBUfZHDH8RSH8jiNBjaepI-jqv8aX1icHEB5QZwzX-ZsF_Pv7ucD1Y7WkwKfAour9BpnqnmC9p1bH9Ib3R8Uw-Az5dsOI/s640/Breathe.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Stop Thinking About Breathing" border="0" data-original-height="360" data-original-width="640" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVskMQB1xinEcHh3Uu7LmJF_UALk-1q-0wfsBsOmQS1eElSZBUfZHDH8RSH8jiNBjaepI-jqv8aX1icHEB5QZwzX-ZsF_Pv7ucD1Y7WkwKfAour9BpnqnmC9p1bH9Ib3R8Uw-Az5dsOI/w640-h360/Breathe.jpg" title="Stop Thinking About Breathing" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@cooper_baumgartner?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Cooper Baumgartner</a> on <a href="https://unsplash.com/s/photos/breathe?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><div style="text-align: left;"><br /></div><div style="text-align: left;">A not so common issue when we start pranayama, breathwork, or when we simply do mindful breathing during a yoga class, is that sometimes it seems that we forget how to breathe. This can feel very uncomfortable and preoccupying. So here are a few simple tips to stop thinking about the breath and to allow it to become natural again. </div><span><a name='more'></a></span><div><br /></div><div><br /></div><h2 style="text-align: left;">When breath awareness becomes an obsession</h2><div><br /></div><div>Some meditation or pranayama teachers recommend that we should try to be aware of the breath, at all times. In my opinion, this is not very good advice, at least not for people that tend to struggle with anxiety.</div><div><br /></div><div>I know, that might sound ironic since people start these practices to deal with anxiety and stress.</div><div><br /></div><div>Well, it is important to focus on the breath when practicing meditation, yoga or when doing different breathing practices. But after the practice is completed it's best to forget about breath and let if flow naturally, otherwise you risk becoming obsessed with it.</div><div><br /></div><div>Seriously, if you start watching your breath constantly you might reach a point where you can't stop thinking about the breath. </div><div><br /></div><div>When this happens, the breath does not feel natural anymore but it seems to require our will to keep it going. It becomes mechanical.</div><div><br /></div><div>That's because we are not just observing the breath but we are constantly thinking about the breath and doing the breath, even if we don't want to.</div><div><br /></div><div>This can feel very uncomfortable and can be troublesome, especially for people dealing with anxiety as it can generate more anxiety or even a panic attack.</div><div><br /></div><div>This obsession over the breath can also be the result of an episode of stress. Or because of going too far with different pranayamas or breathwork techniques that might affect the breathing pattern. </div><div><br /></div><div>Or it can happen from anything that makes you aware of the breathing process, like reading a book about breathing for instance. </div><div><br /></div><div>Whenever I'm reading a book that has anything to do with breathing I become constantly aware of my breath, with every page I read, until I finish the book. </div><div><br /></div><div>The same thing happened when I wrote the last two blog articles which were related to diaphragmatic breathing. </div><div><br /></div><div>Luckily, since I am very familiar with <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">abdominal and diaphragmatic breathing</a>, this does not become an issue for me anymore. Although I might be constantly aware of the breath, it does feel natural and free.</div><div><br /></div><div>But in the past, a situation like this would make my breath feel mechanical and restricted, and I would become anxious and agitated. I just couldn't stop thinking about it. </div><div><br /></div><div>This is how I came up with the tips I mention below. I have tried them all so I can assure you, they all work. By following one or more of these tips, my breath would return, with a bit of time, to its normal automatic flow.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to stop thinking about breathing</h2><div><br /></div><div>If you are struggling with this, don't be alarmed. Stay calm. There is nothing to worry about. All you need to do is to forget about the breath to allow it to resume its natural rhythm. </div><div><br /></div><div>I know, the problem is that you can't forget about the breath. So here are a few simple things you can do to stop constantly thinking about your breath.</div><div><br /></div><div><ul style="text-align: left;"><li>Go for a fast run, do HIIT or any physical exercise, <b><i>with intensity</i></b>. You will still be conscious of your breath during exercise, as the breathing rate increases. But after you finish your workout you will relax and forget about the breath. The breath will resume its natural rhythm without any effort then. I've tried this many times and it always works.</li><li>If you like singing then this is the best time to try your favorite tunes out loud. Don't be shy, it does help and it will also have a positive impact on your mood. </li><li>Focus on any engaging activity that you like, like playing a musical instrument, painting, cooking, gardening, and so on.</li><li>Have social interactions. Talking with friends live, or via video call, will easily help you forget about your breath, and about your problems in general. Guaranteed. Text messaging doesn't count. You want to use your voice and you want to see the other person's body language.</li><li>Watch a good movie. Maybe not a scary movie though, or one with too much suspense. That could make things worst. Lol.</li><li>Practice a few rounds of kapalabhati, <b><i>without any breath retention</i></b>. This is a very effective way to allow the breath to resume its normal rhythm, especially when the issue was caused by a too intense pranayama practice. Been there, done that.</li><li>Practice belly breathing while laying on your back. Like I mention in <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">my previous blog</a>, this is an excellent antidote against anxiety. The breath will naturally relax in this posture. Just make sure you are not doing chest breathing. </li><li>Practice systematic relaxation while laying on your back. Here you don't think about the breath but rather focus on moving the awareness through each body part. You can <a href="https://insighttimer.com/marcopino/guided-meditations/after-yoga-relaxation-in-shavasana-supine">try it right now with this free guided relaxation</a>.</li><li><a href="https://www.path2yoga.net/2021/08/how-to-do-diaphragmatic-breathing.html">Learn diaphragmatic breathing</a>. Once your diaphragmatic breathing is established, even if you keep watching your breath for a long time, it won't be a problem. It will always feel comfortable. <b><i>The problem is when the breath doesn't feel comfortable</i></b>. That's what makes us more anxious and agitated.</li></ul></div><div><br /></div><div><br /></div><h2 style="text-align: left;">Conclusion: Stay calm</h2><div><br /></div><div>If you've been struggling with this issue then I hope this blog post will help you to breathe naturally and automatically again. But until that happens, please, DON'T WORRY. Stay calm. Live your life and I can assure you that the breath will eventually resume its natural flow. </div><div><br /></div><div>The worst thing that you can do is to worry about it. The more you worry, the more obsessed about the breath you'll become. Don't even try to stop thinking about it. Just let it be. But following the tips I mentioned above will definitely help. Trust me.</div><div><br /></div><div><div>If you like this type of content and if you like to be informed about my online classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. Once you subscribe you'll be able to download <a href="http://eepurl.com/zWeez">my free meditation e-book</a>. Thanks for your support!</div></div><div><br /></div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com26tag:blogger.com,1999:blog-4277020627848966799.post-72538310627237286852021-08-09T14:45:00.004+05:302021-08-10T16:57:43.896+05:30How to do Diaphragmatic Breathing: 7 Simple Exercises [with Script in PDF]<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj30IECdQFxqsE9T7uo298ued6p-chtsMFlRfZ6qkNYldeHCGSBJnjzw-AJ3X5qyo-EYuTwUaKLsPdqmX4T7ldN2bWPGlMKU3u05S604Scbs_P-hpn1gfNfg27aS4I-a6KoqFsdRHxvv0/s640/How-to-Diaphragmatic-Breathing-1.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgj30IECdQFxqsE9T7uo298ued6p-chtsMFlRfZ6qkNYldeHCGSBJnjzw-AJ3X5qyo-EYuTwUaKLsPdqmX4T7ldN2bWPGlMKU3u05S604Scbs_P-hpn1gfNfg27aS4I-a6KoqFsdRHxvv0/s16000/How-to-Diaphragmatic-Breathing-1.jpg" /></a></div><br /><div style="text-align: left;">For most people, belly breathing is very easy to learn. Diaphragmatic breathing, on the other side, requires a bit more practice. </div><div style="text-align: left;"><br /></div><div style="text-align: left;">So in this blog, I'll share with you a sequence of simple breathing exercises that you can practice to do diaphragmatic breathing properly. </div><span><a name='more'></a></span><div style="text-align: left;"><br /></div><div>In my previous blog, I talked in detail about <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">the differences between belly breathing and diaphragmatic breathing</a>, and what are their benefits. I encourage you to read that article first so that you can clear any doubts you might have. </div><div><br /></div><div>Meanwhile, just keep in mind that whenever I mention diaphragmatic breathing I'm referring to thoraco-diaphragmatic breathing (or diaphragmatic ribcage breathing), and not just belly breathing.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to do diaphragmatic breathing</h2><div><br /></div><div>The breathing sequence below is based primarily on what I've learned from my teachers at the <a href="What is the Best Meditation Teacher Training in Rishikesh?">Himalayan Yoga Tradition in India</a>. And it is the same sequence I use during my online pranayama classes. I've written it down as a script though so that you can use it on your own.</div><div><br /></div><div>I also created a <b>free PDF with a Diaphragmatic Breathing Training Guide</b> based on the script below. To download it you just need to <a href="http://eepurl.com/zWeez">sign up to my mailing list here</a>. </div><div><br /></div><div>I teach this sequence in a mindful and meditative way, to learn not only how to engage the diaphragm properly, but also to induce a sense of calm and tranquility.</div><div><br /></div><div>It takes about 30 minutes. The whole pranayama class takes 75 minutes.</div><div><br /></div><div>If you would like to join my online yoga classes you can also <a href="http://eepurl.com/zWeez">sign up to my mailing</a> so that you can be notified of my weekly schedule. </div><div><br /></div><div>Whenever you try this sequence on your own make sure that you are breathing through the nose at all times. Nose breathing and diaphragmatic breathing goes hand in hand.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Observing the breath in prone position</h2><div><br /></div><div><br /></div><h3 style="text-align: left;">1. Laying down in makarāsana (crocodile pose)</h3><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7hEb3pEVbz_tbIlHJoyru-6qz5mvW30H-1-SjebrsMV8-SXoRUtzIJfbKwkJNYkI6QQ4y_BIJaoqW4KxelK4ItzUZzX3nBtjAc-dre3QULSzyOCr4BI6K_472qT0BHH0X69i7YgghMu8/s640/How-to-Diaphragmatic-Breathing-3.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh7hEb3pEVbz_tbIlHJoyru-6qz5mvW30H-1-SjebrsMV8-SXoRUtzIJfbKwkJNYkI6QQ4y_BIJaoqW4KxelK4ItzUZzX3nBtjAc-dre3QULSzyOCr4BI6K_472qT0BHH0X69i7YgghMu8/s16000/How-to-Diaphragmatic-Breathing-3.jpg" /></a></div><div><br /></div><div><ul style="text-align: left;"><li>Lay down on the abdomen and keep the chest lifted by keeping the elbows bend, shoulder-distance apart, at a 45-degree angle from the armpits.</li><li>Rest the forehead on the forearms. </li><li>Keep the legs apart and relaxed, with the feet pointing outwards.</li><li>Relax the neck, shoulders, back muscles, hip joints, legs, ankles, and feet.</li><li>Allow the whole body to relax. </li><li>Feel the pressure of the abdomen against the floor while you observe the movement of the breath. </li><li>Notice how this pressure changes during the inhalation and exhalation.</li><li>Then try to notice the movement of the side body and back body, expanding on the inhalation and contracting on the exhalation.</li><li>Do this for about 7 minutes</li></ul></div><div><br /></div><div>This posture, called makarasana or crocodile pose, is very important for developing the diaphragmatic breath.</div><div><br /></div><div>By laying down on the abdomen we simulate the intraabdominal pressure (explained in <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">my previous blog</a>) which forces the breath to move to the side body and back body. </div><div><br /></div><div>Additionally by keeping the chest lifted this posture naturally prevents upper chest breathing. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Observing the breath in supine position</h2><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><h3 style="text-align: left;">2. Laying down in shavāsana (corpse pose)</h3><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHN8io_YpVDRCRTbHhMKrEBN7wZgNuUMlFCpykj-zsVXKioW3g1i0jjMfzflc1SjB8OiIwGACZUzAAtpOBTrg9PMEd0QtvFuwbmX9qu_AJNhegDgUoyQF9d1vWK_2qJbkr1jAPrA6gaR0/s640/How-to-Diaphragmatic-Breathing-4.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHN8io_YpVDRCRTbHhMKrEBN7wZgNuUMlFCpykj-zsVXKioW3g1i0jjMfzflc1SjB8OiIwGACZUzAAtpOBTrg9PMEd0QtvFuwbmX9qu_AJNhegDgUoyQF9d1vWK_2qJbkr1jAPrA6gaR0/s16000/How-to-Diaphragmatic-Breathing-4.jpg" /></a></div><div><br /></div><div><ul style="text-align: left;"><li>Now turn your body and lay down on your back. </li><li>Keep the legs about 30 degrees apart from each other.</li><li>Place the right hand on the belly and the left hand on the chest (the order of the hands is not important). </li><li>Keep the arms relaxed with the elbows resting on the mat.</li><li>Observe the natural breath by observing the right hand rising on the inhalation and falling back down on the exhalation. </li><li>At the same time make sure there is no movement on the left hand. In other words, no movement on the chest.</li><li>Continue observing the natural breath for about 7 minutes.</li></ul></div><div><br /></div><div>When we lay down on our backs we will naturally breathe only with the abdomen. So this becomes belly breathing and <b><i>not diaphragmatic breathing</i></b>. But it is still beneficial and important to practice. </div><div><br /></div><div>This breathing exercise is both, a form of breath awareness practice and a relaxation exercise. I recommend you try this at home whenever you are struggling with anxiety or stress. </div><div><br /></div><div>I teach this simple breathing technique to induce a deep state of relaxation, to remove any fatigue, and as a transition before sitting up. This is all necessary for practicing pranayama.</div><div><br /></div><div>To be able to actually practice diaphragmatic breathing when laying down on our backs, we would need to place a sandbag (or some other heavy object ) on the abdomen. The idea is to restrict the movement of the abdomen.</div><div><br /></div><div>This is not very practical during online classes so we simply focus on abdominal breathing.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">3. Deep abdominal breathing</h3><div><br /></div><div>After a few minutes, while still laying down on our backs, we practice deep abdominal rhythmic breathing. </div><div><br /></div><div><ul style="text-align: left;"><li>Breathe in to the count of five allowing the belly to expand fully</li><li>Breathe out to the count of five allowing the belly to relax completely</li><li>Breathe slowly and deeply using only the belly. Make sure there is no movement on the chest</li><li>Do this seven times.</li><li>After seven times return to the natural breath </li></ul></div><div><br /></div><div>Deep abdominal and rhythmic breathing can help to remove irregularities from the breath. It can also help to enter an even deeper state of relaxation, especially after you return to the natural breath.</div><div><br /></div><div>I recommend you try this breathing exercise whenever you are having trouble falling asleep. It works wonders.</div><div><br /></div><div>Feel free to increase the count if that's more comfortable for you. You can also increase the number of repetitions if you wish.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">4. Complete breath</h3><div><br /></div><div>Then we practice the complete breath. </div><div><br /></div><div><ul style="text-align: left;"><li>Breathe in to the count of eight. </li><li>Start with the belly up till the count of five, and then continue with the chest till the count of eight.</li><li>Allow the chest to expand fully so that you can inhale to your full lung capacity</li><li>Breathe out to the count of eight, allowing the lungs to empty completely.</li><li>Do this five times.</li><li>After five times return to the natural breath </li></ul></div><div><br /></div><div>The idea of this exercise is to gain control and become familiar with the difference between belly breathing and chest breathing. </div><div><br /></div><div>It also helps to energize the body before we sit up, after several minutes of laying down on the back.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Observing the breath in sitting position</h2><div><br /></div><div>After observing the breath for several minutes in a prone and in a supine position, we move to a sitting posture. </div><div><br /></div><div>This is where many people have difficulties. </div><div><br /></div><div>In my experience, although most people will be able to easily practice diaphragmatic breathing when laying down on the belly or on the back, the moment we sit up they immediately start breathing with the chest.</div><div><br /></div><div>I have seen this even among advanced yoga practitioners.</div><div><br /></div><div>The reason, I believe, is because of lack of practice sitting crossed-legged on the floor, and also because of not knowing how to sit with the back straight and upright. That's why I always encourage my students to sit on a chair if needed.</div><div><br /></div><div>You can visit my previous blog <a href="https://www.path2yoga.net/2021/02/meditation-pranayama-sitting-posture.html">How to Sit for Meditation and Pranayama [with a Straight Back]</a> to get some suggestions for finding a comfortable posture.</div><div><br /></div><div>If we struggle with the sitting posture it will create tension in the body and therefore tension in the breath. This discomfort is also going to force us to breathe with the chest.</div><div><br /></div><div>Whatever sitting posture we use, it should feel so steady and comfortable that allows the body to relax completely without losing the alignment. This will allow the breath to move freely in the abdominal area. </div><div><br /></div><div>Besides this, we also need to make sure the breath feels very relaxed, soft, effortless, and spacious. It should be silent, continuous, and at all times through the nostrils.</div><div><br /></div><div>Having this in mind, this is what we do when sitting up.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">5. Right hand on the upper abdomen. Left hand on the chest</h3><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh21faj2RvMaRc2tbPfGDtB_xYsBWOxVlM8WcXJxWTfn9dOST4pxAsJRRtNUCTqjRn_SHqxhO-GhzBmOmJoB3lJs854662qrbmunVSRUucg0VcOnQTiIGmMtb8ZyHoxCfP9jn_J54xHx5I/s640/Diaphragmatic-Breathing+1.jpg"><img border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh21faj2RvMaRc2tbPfGDtB_xYsBWOxVlM8WcXJxWTfn9dOST4pxAsJRRtNUCTqjRn_SHqxhO-GhzBmOmJoB3lJs854662qrbmunVSRUucg0VcOnQTiIGmMtb8ZyHoxCfP9jn_J54xHx5I/s16000/Diaphragmatic-Breathing+1.jpg" /></a></div><div><br /></div><div><ul style="text-align: left;"><li>Sit comfortably with the back straight and upright. </li><li>Keep the head, neck, and spine in alignment. </li><li>Maintain the natural curvature of the spine keeping the lower abdomen slightly in.</li><li>Place the right hand on the upper abdomen and the left hand on the chest (the order of the hands is not important).</li><li>Observe the natural breath. </li><li>Notice how the belly pushes the right hand out during the inhalation. </li><li>Notice how the belly moves back in during the exhalation.</li><li>Make sure there is no movement on the left hand or the upper chest.</li><li>Make sure there is no movement on the shoulders.</li><li>Do this for about two minutes.</li></ul></div><div><br /></div><div>In this exercise, we could be either doing belly breathing or diaphragmatic breathing. That's <a href="https://www.path2yoga.net/2021/01/why-sitting-straight-upright-for-meditation.html">why it is important to sit properly</a>, keeping the lower abdomen in, to make sure we are actually breathing diaphragmatically.</div><div><br /></div><div>Our main focus here though is on making sure that there is no movement on the upper chest. The next exercise will ensure we engage fully the diaphragm.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">6. Left hand behind on the mid back</h3><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHztwBhDCbS1jDiSD9R4ysHXr2eT3jcUzROdlCbMxvnLmcwaLvN97C3-YCAnBcMYSPmzdGKUILz_v7KvRtIrPKDbxqdBCVrIU6PBI_vzgPv7Py18cDo38eHzrrEEXqnSDYKoIt-vgJm7E/s640/How-to-Diaphragmatic-Breathing-2.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHztwBhDCbS1jDiSD9R4ysHXr2eT3jcUzROdlCbMxvnLmcwaLvN97C3-YCAnBcMYSPmzdGKUILz_v7KvRtIrPKDbxqdBCVrIU6PBI_vzgPv7Py18cDo38eHzrrEEXqnSDYKoIt-vgJm7E/s16000/How-to-Diaphragmatic-Breathing-2.jpg" /></a></div><div><br /></div><div><ul style="text-align: left;"><li>After a couple of minutes move the left hand behind, to the mid-back. So the right hand is on the upper abdomen and the back of the left hand on the mid-back.</li><li>Notice how the mid-back expands during the inhalation pushing the left hand out.</li><li>Notice how the mid-back contracts during the exhalation allowing the hand to move back in.</li><li>Try to feel both, the upper abdomen and the mid-back, expanding and contracting with each breath.</li><li>Make sure there is no tension on the back and no movement on the spine.</li><li>Do this for about two minutes.</li></ul></div><div><br /></div><div>This is the most difficult step but it is also the most important. It is here where we actually feel the three-dimensional movement that characterizes the diaphragmatic breath.</div><div><br /></div><div>If you feel no movement on the mid-back you just need to bring your full awareness to this area and imagine that you are breathing in and out through it.</div><div><br /></div><div>Eventually, you will start feeling the movement of the back.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">7. Hands on the lower ribs</h3><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilRTUIOJ6Cd0oqvklkLwnrdSDPCtoAu_M3nDtCvUXdcQ3lj8q-Yfc7oytpYjXYjOZpkmAwkYbdUD8SGgVCptWIduCirgDevSaONqh9Gdou6EFIgby54HxcLWrAfEx77rpPUg76pcsEG6A/s640/How-to-Diaphragmatic-Breathing-1.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilRTUIOJ6Cd0oqvklkLwnrdSDPCtoAu_M3nDtCvUXdcQ3lj8q-Yfc7oytpYjXYjOZpkmAwkYbdUD8SGgVCptWIduCirgDevSaONqh9Gdou6EFIgby54HxcLWrAfEx77rpPUg76pcsEG6A/s16000/How-to-Diaphragmatic-Breathing-1.jpg" /></a></div><div><br /></div><div><ul style="text-align: left;"><li>Now place the hands on the lower ribs, just above the waist.</li><li>Feel the breath moving deeply into the bottom part of the lungs.</li><li>Notice how the lower ribs expand on the inhalation.</li><li>Notice how the lower ribs contract on the exhalation.</li><li>Make sure there is no movement on the upper chest and shoulders.</li><li>Do this for about two minutes.</li></ul></div><div><br /></div><div>Here we are ensuring that the movement is in all three dimensions, not only the upper abdomen and back body but also the side body.</div><div> </div><div>After this, you can relax the arms down placing the hands on the thighs or knees, and continue observing the breath for as long as you wish.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Conclusion</h2><div><br /></div><div>If you practice these breathing exercises regularly you will certainly experience the many benefits of diaphragmatic breathing. </div><div><br /></div><div>You will also understand, based on your own personal experience, the differences between belly breathing and diaphragmatic breathing.</div><div><br /></div><div>Like I mentioned in my previous blog, diaphragmatic breathing is the foundation for meditation and pranayama. That's why I always start my pranayama classes with this sequence. </div><div><br /></div><div>But not only that. Diaphragmatic breathing is also crucial for mental and physical health, and even for physical performance. So anybody can benefit from learning how to breathe diaphragmatically. </div><div><br /></div><div>If you would like to join my online classes you can <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a> to be notified of my weekly schedule. Once you subscribe you'll be able to <a href="http://eepurl.com/zWeez">download my free meditation e-book</a>. </div><div><br /></div><div>Feel free to share your thoughts in the comment section below.</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com10tag:blogger.com,1999:blog-4277020627848966799.post-29005860710772858812021-08-01T19:30:00.001+05:302021-08-09T14:47:36.878+05:30Belly Breathing vs. Diaphragmatic Breathing: What is the Difference?<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3gHtzrMVzyqCadmNSIKgJGZf2v5gozEXmjRH28avXJtBwx-jHoyOxhHykSIWQGRSQ0dY691sp4I-VoVNu6cVAc536JcoFs5J9EHzZ3G4nWt7KeFHvT7vkipfgOVeW87mPgRWmEpav6mQ/s640/Diaphragmatic-Breathing+1.jpg"><img border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3gHtzrMVzyqCadmNSIKgJGZf2v5gozEXmjRH28avXJtBwx-jHoyOxhHykSIWQGRSQ0dY691sp4I-VoVNu6cVAc536JcoFs5J9EHzZ3G4nWt7KeFHvT7vkipfgOVeW87mPgRWmEpav6mQ/s16000/Diaphragmatic-Breathing+1.jpg" /></a></div><br /><div style="text-align: left;">Although belly breathing is usually equated to diaphragmatic breathing, offering a long list of benefits, there are some limitations to it that are rarely known. Belly breathing can actually be detrimental in some aspects and it does not necessarily engage the diaphragm to its full extent. </div><div><br /></div><div>Diaphragmatic breathing, on the other side, is not only the foundation for meditation and pranayama practices but is also crucial for our mental and physical health and even for physical performance. So let's discover what is the difference between belly breathing and diaphragmatic breathing and which one is best.<span><a name='more'></a></span></div><div><br /></div><div><br /></div><h2 style="text-align: left;">The benefits of diaphragmatic breathing</h2><div><br /></div><div>I think it is a bit misleading to talk about the benefits of diaphragmatic breathing as if this was some sort of therapy or a new way to breathe. Diaphragmatic breathing is simply the natural way to breathe. </div><div><br /></div><div>What we actually do when we learn how to breathe using the diaphragm is that we unlearn erroneous and unhealthy breathing habits. </div><div><br /></div><div>By unlearning these unhealthy breathing habits we remove the cause of innumerable issues that affect our mental and physical health. </div><div><br /></div><div>That being clarified, once our diaphragmatic breathing is established we can experience innumerable benefits. </div><div><br /></div><div><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5455070/">This study published by NCBI</a> suggests that diaphragmatic breathing increases sustain attention, reduces negative emotions, and reduces cortisol levels. </div><div><br /></div><div>Some other websites such as <a href="https://www.healthline.com/health/diaphragmatic-breathing">Healthline</a>, <a href="https://www.medicalnewstoday.com/articles/diaphragmatic-breathing">Medical News Today</a>, <a href="https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing">Cleveland Clinic</a>, and <a href="https://www.physio-pedia.com/Diaphragmatic_Breathing_Exercises">Physiopedia</a>, suggest a long list of benefits.</div><div><br /></div><div><ul style="text-align: left;"><li>reduced stress and anxiety</li><li>induces a state of relaxation</li><li>lower heart rate and blood pressure</li><li>better able to cope with post-traumatic stress disorder</li><li>better able to handle stressful situations </li><li>improved sleep</li><li>improved blood circulation </li><li>improves the stability of core muscles</li><li>slows down the breathing rate </li></ul></div><div><br /></div><div>Although all these websites talk only about belly breathing when they mention diaphragmatic breathing, with a couple of exceptions I think all these benefits can be attributed to both types of breathing. I will discuss this more in detail below. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Unhealthy breathing habits</h2><div><br /></div><div>We all know how to breathe diaphragmatically from the moment when we are born. Unfortunately, with time, stress, life challenges, and traumatic events start affecting our breathing patterns. </div><div><br /></div><div>We might start breathing through our mouths, erratically, rapidly, and shallowly. We will talk about this in a future blog.</div><div><br /></div><div>Other unhealthy breathings habits that we develop are related to the muscles and body parts we engage during the breathing process. These are usually labeled clavicular breathing, chest breathing, and paradoxical breathing.</div><div><br /></div><div>These forms of breathing affect our nervous system making us more susceptible to anxiety and stress. They shorten our lifespan. They affect our immune system, causing inflammation. They affect the quality of sleep. They affect our mental clarity and physical performance and so much more.</div><div><br /></div><div>Luckily, with a bit of practice, by learning how to engage the diaphragm properly using belly breathing and diaphragmatic breathing, we can reverse all these negative effects. </div><div><br /></div><div><br /></div><h3 style="text-align: left;">What is clavicular breathing</h3><div><br /></div><div>You'll know that you are doing clavicular breathing when you notice the shoulders moving up and down with each breath.</div><div><br /></div><div>It's the most inefficient and harmful way to breathe. It uses only the top part of the lungs and it forces us to increase our breathing rate. It provides little oxygenation and creates tension in the neck and shoulders.</div><div><br /></div><div>I think clavicular breathing should be avoided at all costs, even while exercising. That's why I disagree with this passage from <a href="https://geni.us/RQnzD" rel="nofollow">Science of Breath: a Practical Guide</a> (It's still an excellent book though. I would recommend you to read it).</div><div><br /></div><div><blockquote>“The third type of inhalation, clavicular, is only significant when the maximum amount of air is needed, for example, during vigorous exercise. [...] Clavicular breathing only comes into play when the body’s oxygen demands are great.”</blockquote></div><div><br /></div><div><span style="color: #999999;"><i>For your convenience, I'm adding Amazon Affiliate links to every book quote. If you buy an item through these links you'd be supporting me to continue sharing free content like this, via a small commission, at no extra cost to you. Thanks for your support!</i></span></div><div><br /></div><div>I'm not a professional athlete but in my experience, if you breathe through your nose and diaphragmatically there is NEVER the need to engage the clavicular region for breathing. </div><div><br /></div><div>Even if I train to my peak intensity, for instance when running uphill as fast as I can or when doing numerous burpees, I never have to use clavicular breathing and/or mouth breathing. </div><div><br /></div><div>If you feel the need to breathe lifting the clavicles or through your mouth when exercising, that means that you are not using the diaphragm properly and that you have gone way beyond your capacity. </div><div><br /></div><div>In that case, I think it is better to reduce the intensity of your workout. </div><div><br /></div><div>But if you are using diaphragmatic breathing from the beginning of your workout, your capacity will be increased and you will NOT feel the need for clavicular breathing at all. </div><div><br /></div><div>Believe me, there is plenty of space for oxygen in the bottom part of the lungs.</div><div><br /></div><div>The only moment that I can think of when it is necessary to use clavicular breathing is when practicing the complete breath (full yogic breathing), or when training for apnea. </div><div><br /></div><div>When practicing yogic breathing the idea is to keep the elasticity of the lungs by filling them up to their full capacity, from time to time.</div><div><br /></div><div>Divers on the other side, need to maximize their full lung capacity. So they need to breathe into every corner of their lungs to increase the amount of air they can breathe and hold.</div><div><br /></div><div>And since it takes time to fill up the lungs completely to reach the clavicular region, these breathing exercises are usually performed slowly and always starting from bottom to top.</div><div><br /></div><div>So if you engage the clavicular region for breathing when working out, this means not only that you are breathing too fast, but that you have started with chest breathing instead of diaphragmatic breathing.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">What is chest breathing and paradoxical breathing</h3><div><br /></div><div>In chest breathing, also called thoracic breathing, the upper chest lifts and drops with each breath. It usually goes hand in hand with paradoxical breathing. </div><div><br /></div><div>For the chest to expand and lift during the inhalation the belly must move in, and for the chest to relax during the exhalation the belly must move out. This movement of the belly is called paradoxical breathing as it is the opposite of what the natural movement should be.</div><div><br /></div><div>Chest breathing stimulates the stress response. It is perhaps a necessary way to breathe when we need to “fight or flight” to escape a life-threatening situation. But it is unnecessary at every other time. </div><div><br /></div><div>Breathing with the chest repeatedly and long term is taxing for our nervous system which will lead to health issues, and it's also an inefficient way to breathe.</div><div><br /></div><div></div><blockquote><div>“Chest breathing fills the middle and upper portion of the lungs with air but is not as efficient with the lower portion. When the body is upright, however, most of the blood is in the lower, gravity-dependent areas, so air is not mixed as thoroughly with blood if breathing is done by expanding the ribs. </div><div><br /></div><div>Chest breathing also requires more work to accomplish the same blood/gas mixing than does slow, deep, diaphragmatic breathing. Since more work is required, more oxygen is needed, resulting in one’s taking more frequent breaths. Finally, more blood needs to circulate through the lungs, requiring more work from the heart.” </div></blockquote><blockquote><div>––<a href="https://geni.us/RQnzD" rel="nofollow">Swami Rama, Rudolph Ballentine, Alan Hymes. Science of Breath: A Practical Guide</a>.</div><div></div></blockquote><div><br /></div><div>Patrick McKeown, in his book The Oxygen Advantage, says:</div><div><br /></div><div></div><blockquote><div>“The fast upper-chest breathing of people who chronically hyperventilate does not take advantage of the lower parts of the lungs, limiting the amount of oxygen that can be transferred to the blood and resulting in a greater loss of CO2. Not only this, but upper-chest breathing activates the fight-or-flight response, which raises stress levels and produces even heavier breathing.”––<a href="https://geni.us/vvaibM" rel="nofollow">Patrick McKeown. The Oxygen Advantage</a>.</div><div></div></blockquote><div><br /></div><div>Now, I do think it is perfectly fine to engage the chest when we do intense physical exercise since the demand for oxygen and expulsion of CO2 increases. </div><div><br /></div><div>But in my opinion, this should happen <b><i>only after the diaphragmatic movement is complete</i></b>. </div><div><br /></div><div>In other words, <b><i>the breath should always start at the bottom part of the lungs by engaging the diaphragm properly</i></b>. When you do this you'll notice that you'll rarely need to engage the chest, and if you do it will only be a partial activation.</div><div><br /></div><div>It is also natural to engage the rib cage while assuming different body postures, for instance when practicing hatha yoga. </div><div><br /></div><div>You can test this out. </div><div><br /></div><div>Lift the arms sideways with straight elbows on an inhalation until you bring the palms of the hands together above the head. You will notice that this movement will naturally engage the whole ribcage, and that is perfectly fine.</div><div><br /></div><div>One of the purposes of yoga postures is to mobilize and expand the ribcage, and therefore the lungs so that we are able to take deeper breaths.</div><div><br /></div><div>The problem with chest breathing and clavicular breathing is when they are performed unconsciously, continuously, and for a long period of time.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The difference between belly and diaphragmatic breathing</h2><div><br /></div><div>Although all major medical sites such <a href="https://www.healthline.com/health/diaphragmatic-breathing">Healthline</a>, <a href="https://www.medicalnewstoday.com/articles/diaphragmatic-breathing">Medical News Today</a>, <a href="https://my.clevelandclinic.org/health/articles/9445-diaphragmatic-breathing">Cleveland Clinic</a>, <a href="https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/decrease-stress-by-using-your-breath/art-20267197">Mayoclinic</a>, and <a href="https://www.health.harvard.edu/healthbeat/learning-diaphragmatic-breathing">Harvard Medical School</a> equate diaphragmatic breathing to belly breathing, I'll make a distinction between them in this blog. </div><div><br /></div><div>The reason is that, contrary to what <a href="https://www.medicalnewstoday.com/articles/diaphragmatic-breathing">this Medical News Today article</a> says, <b><i>in belly breathing the lungs are not filled more efficiently since the side and back body are not properly activated</i></b>. </div><div><br /></div><div>In other words, the difference between belly breathing and diaphragmatic breathing is that diaphragmatic breathing allows for even deeper breaths than belly breathing by engaging the side and back body.</div><div><br /></div><div>This will be made more clear once you read the diaphragmatic breathing section below.</div><div><br /></div><div>I learned about this difference for the first time from my teachers at the <a href="https://www.path2yoga.net/2012/07/a-yoga-and-meditation-teacher-training.html">Himalayan Yoga Tradition in India</a>. This distinction is rarely made even in the most popular yoga books though.</div><div><br /></div><div>Author H. David Coulter does make a distinction in his book <a href="https://geni.us/qpzn3" rel="nofollow">Anatomy of Hatha Yoga (Amazon.com)</a>. </div><div><br /></div><div>Sometimes he refers to belly breathing as <i>abdomino-diaphragmatic breathing</i>, and diaphragmatic breathing as <i>thoraco-diaphragmatic breathing</i>. This is because both forms of breathing do engage the diaphragm, although differently.</div><div><br /></div><div>Iyengar Yoga teacher, Roger Cole, <a href="https://www.yogajournal.com/practice/intermediate-section/your-best-breath/">in this article published in Yoga Journal</a>, calls them <i>diaphragmatic belly breathing</i> and <i>diaphragmatic ribcage breathing</i>.</div><div><br /></div><div></div><blockquote><div>“But if performed properly, it [diaphragmatic rib cage breathing] is calming and much more powerful for strengthening the diaphragm, deepening the inhalation, stretching the lungs, and more effectively aerating all parts of the lungs.”</div><div></div></blockquote><div><br /></div><div>For simplicity, just like my teachers, in this blog I'll refer to them as belly breathing and diaphragmatic breathing. Now, let's explore in detail what are the characteristics of each of these two forms of breathing.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is belly or abdominal breathing</h2><div><br /></div><div>In belly breathing, also called abdominal breathing, the belly moves in and out with each breath while the chest and shoulders remain relaxed and still. </div><div><br /></div><div>On the exhalation, as the diaphragm relaxes assuming its dome-like shape, the abdomen moves in. </div><div><br /></div><div>On the inhalation, as the diaphragm descends pushing down the abdominal organs, the abdomen moves out.</div><div><br /></div><div>This is a very good form of breathing and a huge step forward from chest breathing and clavicular breathing. </div><div><br /></div><div>It easily induces a state of relaxation as it stimulates the parasympathetic nervous system, and therefore the relaxation response, massaging the vagus nerve.</div><div><br /></div><div></div><blockquote><div>“By utilizing the natural benefits of abdominal breathing you will improve the quality of your blood flow, increase delivery of oxygen to working muscles, and reduce the symptoms of anxiety associated with overbreathing.”––<a href="https://geni.us/vvaibM" rel="nofollow">Patrick McKeown, The Oxygen Advantage</a></div><div></div></blockquote><div><br /></div><div>This is why belly or abdominal breathing is an excellent antidote to anxiety and stress. And the best of all is that it is very easy to practice. You can do it while laying down on your back or while sitting on a chair.</div><div><br /></div><div>If you want to test how it works you could try this <a href="https://insighttimer.com/marcopino/guided-meditations/easy-mindful-breathing-for-stress-and-anxiety-relief">free guided meditation</a> where we focus on <a href="https://insighttimer.com/marcopino/guided-meditations/easy-mindful-breathing-for-stress-and-anxiety-relief">belly breathing for stress and anxiety relief</a>.</div><div><br /></div><div>Belly breathing is also a much more efficient way to breathe compared to chest or clavicular breathing since it uses the lower portion of the lungs. </div><div><br /></div><div></div><blockquote><div>“Abdominal breathing is more efficient simply because of the shape of the lungs. Since they are narrow at the top and wider at the bottom, the amount of blood flow in the lower lobes of the lungs is greater than in the upper lobes.”––<a href="https://geni.us/vvaibM" rel="nofollow">Patrick McKeown. The Oxygen Advantage</a>.</div><div></div></blockquote><div><br /></div><div>That being said, there are some limitations to belly breathing.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The limitations of belly breathing</h2><div><br /></div><h3 style="text-align: left;">Mental Dullness</h3><div><br /></div><div>In my opinion, one of the issues with belly breathing is that although it is deeply relaxing it is also conducive to falling asleep.</div><div><br /></div><div>Well, this is great if that's what you are trying to do. </div><div><br /></div><div>Whenever I'm having trouble falling asleep I practice abdominal breathing for a couple of minutes while laying down on my bed. It works wonders. </div><div><br /></div><div>But if the work you do requires concentration and mental clarity, belly breathing might not be the best way to breathe.</div><div><br /></div><div>This is especially the case when practicing meditation or pranayama. You don't want to fall asleep during your practice but rather remain fully alert and awake.</div><div><br /></div><div>I definitely agree with what Gregor Maehle says in his book <a href="https://geni.us/S1CX1" rel="nofollow">Pranayama the Breath of Yoga</a>:</div><div><br /></div><div></div><blockquote><div>“However, during pranayama and meditation it [exclusive abdominal breathing] is not helpful, as it makes the mind too tamasic – dull and torpid. It keeps the prana low down in the abdomen, whereas the yogi seeks to transport prana up to the higher energy centres (chakras).”</div><div></div></blockquote><div><br /></div><div>David Coulter in <a href="https://geni.us/qpzn3" rel="nofollow">Anatomy of Hatha Yoga</a> says</div><div><br /></div><div></div><blockquote><div>“Abdominal breathing, or abdomino-diaphragmatic breathing, brings your attention to the lower abdomen. If you sit with it for a while in meditation you will be relaxed, but your attention will be drawn to the pelvis and the base of the torso. It is a good technique for beginners, but in the long run it results in a depressed, overly relaxed sensation.”</div><div></div></blockquote><div><br /></div><div>This is why the sitting posture is really important when practicing meditation and pranayama. To be able to engage properly the diaphragm it is necessary to keep the spine straight and upright. </div><div><br /></div><div>You can read more about the importance of the posture in my previous blogs:</div><div><br /></div><div><ul style="text-align: left;"><li><a href="https://www.path2yoga.net/2021/01/why-sitting-straight-upright-for-meditation.html">5 Reasons to Sit Straight and Upright for Meditation (and Pranayama)</a></li><li><a href="https://www.path2yoga.net/2021/02/meditation-pranayama-sitting-posture.html">How to Sit for Meditation and Pranayama [with a Straight Back]</a></li></ul></div><div><br /></div><div><br /></div><h3 style="text-align: left;">Physical weakness</h3><div><br /></div><div>Another issue that I find with too much belly breathing is that you lose the activation of the lower abdomen. If the lower abdomen is constantly relaxed this could have negative consequences on your health. </div><div><br /></div><div>For instance, if you make a physical effort to lift a heavy object, while you keep the lower abdomen relaxed, it might lead to injuries like a hernia or a slipped disc. On top of that, you will have less strength to do this physical effort. </div><div><br /></div><div>Gregor Maehle says</div><div><br /></div><div></div><blockquote><div>“Exclusive abdominal breathing weakens your abdominal muscles, which are important stabilizers of the spine. It also makes your abdominal organs distend, your belly protrude and your thorax become rigid; worst of all, it makes your mind tamasic (inert, dull, heavy).”––<a href="https://geni.us/S1CX1" rel="nofollow">Gregor Maehle. Pranayama The Breath of Yoga</a>.</div><div></div></blockquote><div><br /></div><div>This is why one of the benefits all these medical sites suggest as “improves stability of core muscles” <b><i>does not apply to belly breathing</i></b>. It only applies to diaphragmatic breathing as described below.</div><div><br /></div><div>Writing this reminds me that some people avoid belly breathing because they fear it will make them fat. </div><div><br /></div><div>No, belly breathing won't make you fat. But if the abdomen is constantly fully relaxed it might give that appearance. In my opinion, a protruding abdomen can be a sign of physical weakness and instability. </div><div><br /></div><div>This is not the case with diaphragmatic breathing though.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is diaphragmatic breathing</h2><div><br /></div><div>In diaphragmatic breathing the upper abdomen, the lower ribs (side body), and the mid-back expand and contract with each breath. This is a three-dimensional movement, in contrast with abdominal breathing where only the belly expands and contracts.</div><div><br /></div><div>Since the diaphragm is attached not only to the sternum and lower ribs but also to the spine, when we breathe using this three-dimensional movement, <b><i>the lower lobs of the lungs are also expanded in all directions</i></b>. </div><div><br /></div><div>This is a much more efficient way to breathe, even better than abdominal breathing since <b><i>we use fully the lower lobs of the lungs</i></b>. </div><div><br /></div><div>The lower lobs of the lungs is the larger part of the lungs, <b><i>especially towards the back body</i></b>, and is where there is more concentration of blood due to gravity. So there is better oxygenation when we breathe diaphragmatically. </div><div><br /></div><div>This is why I mentioned before that diaphragmatic breathing allows for even deeper breaths than belly breathing. </div><div><br /></div><div>You can test this by yourself. </div><div><br /></div><div>Once you <a href="https://www.path2yoga.net/2021/08/how-to-do-diaphragmatic-breathing.html">start engaging the diaphragm properly</a> to create this three-dimensional movement, you will notice that your breath becomes deeper, longer, and slower without having to engage the chest. Each breath will feel even more satisfying and joyful. </div><div><br /></div><div>This three-dimensional movement is achieved by a slight activation of the lower abdomen. </div><div><br /></div><div>Here is a very interesting passage from the book <a href="https://geni.us/VoQ5" rel="nofollow">Letters from the Yoga Masters by Marion McConnell</a> related to having a controlled abdomen when practicing pranayama.</div><div><br /></div><div></div><blockquote><div>“Hari learned from Swami Kuvalayananda that in order to acquire the most oxygen value from your breathing, you must have a controlled abdomen. It may seem that a relaxed, protracted abdomen during inhalation would permit the diaphragm to descend lower and result in a greater expansion of the rib cage and intake of oxygen. </div></blockquote><blockquote><div>However, after numerous experiments measuring pressure changes in pranayama, Swami Kuvalayananda and his fellow scientists at Kaivalyadhama Ashram found that “one is able to inhale larger quantities of oxygen when the abdomen is kept controlled than when the abdomen is kept protracted.””</div></blockquote><div><br /></div><div>Further, she writes.</div><div><br /></div><div></div><blockquote><div>“They found that although the diaphragm descends lower with the protracted abdomen, the ribs also become depressed, thus limiting the advantage gained by the lower descent of the diaphragm. The scientists at Kaivalyadhama Ashram recommended this controlled abdomen in all pranayamas except ones like kapalabhati and bhastrika, in which the abdominal muscles are required for the quick, successive exhalations.”</div><div></div></blockquote><div><br /></div><div>The discussion in this passage makes reference to the practice of the complete breath (full yogic breathing) where the yogi fills up the lung to its maximum capacity. But this ”controlled abdomen“ is necessary also when inhaling only to a comfortable and natural capacity.</div><div><br /></div><div>This engagement of the abdomen makes diaphragmatic breathing a bit more active than abdominal breathing yet at the same time relaxing. This is necessary for meditation and pranayama to be able to remain fully alert and conscious during the whole practice.</div><div><br /></div><div>In my experience, when we practice meditation, or in our day-to-day life, this activation of the lower abdomen is effortless. There is no tension at all. It happens naturally as you bring the awareness to your back body and lower ribs, making sure you are breathing into those places.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Diaphragmatic breathing and physical exercise</h2><div><br /></div><div>When doing physical exercise or when practicing yoga postures, the activation of the abdomen is more deliberate and conscious. This engagement of the abdomen creates something called Intra Abdominal Pressure. </div><div><br /></div><div>This pressure gives stability to the spine and it also helps to generate strength. The more physical effort you make the more you want to increase the intra abdominal pressure. </div><div><br /></div><div>Pavel Tsatsouline, an authority on strength training, talks in his book <a href="https://geni.us/IIb1" rel="nofollow">The Naked Warrior</a> about power breathing, a type of breathing that maximizes the intra-abdominal pressure in order to amplify physical strength. </div><div><br /></div><div></div><blockquote><div>“As long as the contents of your stomach are compressed—you are power breathing.” </div><div><br /></div><div>“Whenever you exert yourself, always start tensing in your lower abdomen. Then send that tension outward to be amplified by the tension of the muscles closer and closer to the periphery.” </div><div><br /></div><div>“Think of your brain as a CD player. Think of your muscles as the speakers. Where do you think the amplifier is? In your stomach. Special receptors measure the intra abdominal pressure and act as the “volume control knob.” When the IAP bottoms out, the tension in all your muscles drops off.” </div><div><br /></div><div>“On the other hand, when the internal pressure goes up, your nervous system gets more excited and the nerve cells supplying your muscles become superconductors of the commands from your brain. So, by cranking up the IAP volume knob, you will automatically get noticeably stronger —in every muscle in your body and with any exercise!” </div></blockquote><div></div><div><br /></div><div><br /></div><h2 style="text-align: left;">Diaphragmatic breathing and Uddiyana Bandha</h2><div><br /></div><div>This Intra Abdominal Pressure is going to sound very familiar to those who practice ashtanga vinyasa yoga. </div><div><br /></div><div>In this yoga method, the practitioner is advised to keep the lower abdomen engaged throughout the practice. This engagement of the abdomen is called here uddiyana bandha. </div><div><br /></div><div>By keeping the abdomen in, combining it with the lift of the pelvic floor, we protect and provide stability to the spine, prevent hernias and generate strength. At the same time we are able to take deeper breaths and remain calm, and centered.</div><div><br /></div><div>Although I've heard some teachers saying that we should breathe with the chest in Ashtanga Vinyasa Yoga, I believe this is completely incorrect. The last thing that we want to do when we practice yoga is to breathe with the chest (upper chest). </div><div><br /></div><div>Besides, there is no need at all to breathe with the chest if you are using the diaphragm properly. </div><div><br /></div><div>By keeping the lower abdomen engaged this simply allows for the expansion and contraction of the upper abdomen, mid-back, and lower ribs, which is nothing but the effect of the full diaphragmatic movement.</div><div><br /></div><div>Even if we fully engage the abdomen, as we require more control and strength, we can still feel the expansion of the lower ribs and back body.</div><div><br /></div><div>When we breathe in this way, using the bottom part of the lungs, there is no need to engage the upper chest. You only need to engage the upper chest if you want to take a complete breath. But that's not necessary at all when practicing yoga.</div><div><br /></div><div>By the way, in classical hatha yoga, the same term uddiyana bandha refers to a different technique where we firmly suck the abdomen in after a complete exhalation. It should not be confused with the technique mentioned here.</div><div> </div><div><br /></div><h2 style="text-align: left;">Conclusion: Diaphragmatic Breathing vs Belly Breathing. </h2><div><br /></div><div>Both belly breathing and diaphragmatic breathing provide innumerable benefits for our mental and physical health. </div><div><br /></div><div>Belly breathing is easy to learn, so it is ideal for beginners and people who are accustomed to chest or clavicular breathing. </div><div><br /></div><div>Diaphragmatic breathing, on the other side, requires some practice. However, it provides even more benefits than belly breathing since it utilizes fully the bottom part of the lungs. </div><div><br /></div><div>This is why diaphragmatic breathing is ideal for mental clarity, core stability, endurance, and physical strength. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to practice diaphragmatic breathing</h2><div><br /></div><div>In <a href="https://www.path2yoga.net/2021/08/how-to-do-diaphragmatic-breathing.html">my next blog</a>, I will share with you a sequence of simple breathing exercises that you can use to <a href="https://www.path2yoga.net/2021/08/how-to-do-diaphragmatic-breathing.html">learn how to breathe using the diaphragm properly</a>. </div><div><br /></div><div>I teach this sequence online via Zoom, in a mindful and meditative way, to learn not only how to breathe properly but also to induce a sense of calm and tranquility. </div><div><br /></div><div>If you would like to join my online classes you can <a href="http://eepurl.com/zWeez">sign up to my mailing list here</a> so that you can be notified of my weekly schedule. Once you sign up you'll also be able to download <a href="http://eepurl.com/zWeez">my free meditation e-book</a>. </div><div><br /></div><div>Feel free to share your thoughts in the comment section below.</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com10tag:blogger.com,1999:blog-4277020627848966799.post-54258827611400688492021-02-04T18:49:00.006+05:302021-08-09T14:54:10.728+05:30How to Sit for Meditation and Pranayama [with a Straight Back]<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPmkf4PB5zjsivcdOV4f-mGX-ACcmhsZPfqg8-tZ6YGybJe5fij_RClJ07pu-KnknQjLJleCE5e8SsKtllw2jTZbgOIm9u2G-azyVeNSXy4GCVdwE_pQpcEvceSwluXVa0VqXhyphenhypheniKnad4/s640/How-to-sit-meditation.jpg"><img alt="How to sit for meditation" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhPmkf4PB5zjsivcdOV4f-mGX-ACcmhsZPfqg8-tZ6YGybJe5fij_RClJ07pu-KnknQjLJleCE5e8SsKtllw2jTZbgOIm9u2G-azyVeNSXy4GCVdwE_pQpcEvceSwluXVa0VqXhyphenhypheniKnad4/w640-h359/How-to-sit-meditation.jpg" title="How to sit for meditation" width="640" /></a></div><br /><div style="text-align: left;">Sitting comfortably with the back straight and upright is one of the most important requirements for meditation and pranayama. Unfortunately, this is a skill that takes years to develop. But we can make this journey easier by adapting the posture to the limitations of our bodies. Here are a few ways to achieve just that. </div><span><a name='more'></a></span><div><br /></div><div><br /></div><h2 style="text-align: left;">The importance of keeping the back straight </h2><div><br /></div><div>In <a href="https://www.path2yoga.net/2021/01/why-sitting-straight-upright-for-meditation.html">my previous blog</a>, I talked about the reasons why we should keep the back straight and upright whenever we sit for meditation or pranayama. </div><div><br /></div><div>I talked about the effect of the posture on the breath, on our mental clarity, on the energy channels, and so on. </div><div><br /></div><div>In this blog, I will explain what exactly does it mean to keep the back straight and I’ll give you several alternatives to be able to achieve that posture.</div><div><br /></div><div>In <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">my next blog</a>, I will talk more in-depth about the <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">diaphragmatic breath</a>. If you don't want to miss it make sure that you <a href="http://eepurl.com/zWeez">sign up for my mailing list here</a>. Once you sign up you will also be able to <a href="http://eepurl.com/zWeez">download my free meditation e-book</a>.</div><div><br /></div><div>Also, if you want to put this into practice you might like to <a href="https://insighttimer.com/marcopino">listen to my free guided meditations here</a>.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Falling into meditation</h2><div><br /></div><div>Before you continue further I should say that none of this is strictly necessary to be able to meditate. </div><div><br /></div><div>You can experience meditation spontaneously and without any effort, regardless of your sitting posture. In fact, some of the greatest Indian yogis had terrible body postures.</div><div><br /></div><div>But most of us are probably not at that level. </div><div><br /></div><div>So we can use every aid we can to make our meditation journey easier for us. Having the correct sitting posture will prevent many obstacles that arise in our meditation sessions.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What does it mean to sit with the back straight and upright?</h2><div><br /></div><div>A healthy spine has an S shape (or a bow type of shape as Paramahansa Yogananda explains below). When we sit for meditation we try to maintain that shape. </div><div><br /></div><div>In other words, whenever we say to sit up with the back straight and upright we mean to say to sit in a way that we can maintain this natural curvature of the spine. </div><div><br /></div><div>To achieve this we want to keep the lower abdomen in with the pelvis rolling slightly forward (anterior pelvic tilt, the opposite of tucking the tailbone in), the shoulders back and the chest open. </div><div><br /></div><div>You also want to keep the head, neck, and spine in alignment. This means to avoid extending the head forward or raising the chin up compressing the back of the neck. You want to keep the chin parallel to the floor and slightly tucked in.</div><div><br /></div><div>A very useful visualization to maintain this posture is to imagine that, while you are sitting, you are being pulled up by a thread attached at the top of the back of the head. </div><div><br /></div><div>This will naturally help you to keep the chin slightly tucked in and it will somehow help you to lengthen the spine, creating space between the vertebras.</div><div><br /></div><div>Paramahansa Yogananda, in his commentary on the Bhagavad Gita, God Talks with Arjuna, says about the meditation posture: </div><div><br /></div><div><blockquote>“He straightens his spine: by holding his neck straight, pulling his shoulders back and pushing his chest forward, and drawing his abdomen in. This position of the spine, curved in the front and not in the back, is called “the bow of meditation,” well strung and ready for the battle with the senses!”</blockquote></div><div><br /></div><div>Further, he says:<span style="white-space: pre;"> </span></div><div><br /></div><div></div><blockquote><div>“One should sit in a comfortable posture with the spine erect. The lumbar region of the spine (opposite the navel) should be gently crooked forward, the chest up and shoulders back (which places the inner edges of the shoulder blades closer together). </div><div><br /></div><div>Each hand, palm upturned, should be put on the corresponding thigh at the juncture of the thigh and abdomen to prevent the body from bending forward. The chin should be parallel to the floor. While maintaining this correct position, undue tension in the muscles should be relaxed. </div><div><br /></div><div>When the yogi holds the spine in the form of a bow by the above-mentioned posture, he is ready successfully to engage his reversed mind and life force in a battle with the outwardly pulling senses. Without any strictures or pinching of the spinal nerves, the mind and life force are easily directed upward by the yogi.”</div><div></div></blockquote><div><br /></div><div>These instructions are based on meditation according to the yoga tradition. In Tibetan Buddhism, they actually lean the head slightly forward. Zen Buddhists seem to follow the same instructions as the yogis.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What about an even pelvic tilt?</h2><div><br /></div><div>Now, you might have heard in yoga classes to actually keep the tailbone tucked in, or to maintain the pelvis in a more neutral position. I actually give this same instruction during my yoga classes.</div><div><br /></div><div>So why should we then roll the pelvis forward for sitting in meditation?</div><div><br /></div><div>In my opinion, when we are doing different yoga asanas (postures) we want to keep the activation of the lower abdomen and pelvic floor to protect the lower back and to generate strength. That's why we root the tailbone down.</div><div><br /></div><div>But when we sit in meditation we want to maintain the natural curvature of the spine, as when we are standing. The more natural it is, the more effortless it becomes when we sit for longer periods of time.</div><div><br /></div><div>So when we sit down we roll the pelvis forward to counterbalance the tendency to roll the pelvis back and to be able to keep the natural curvature of the spine. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to test the natural curvature of the spine</h2><div><br /></div><div>The easiest way to test the natural curvature of the spine is to do it in a standing position. This is what I learned from my teachers at the <a href="https://www.path2yoga.net/2011/05/swami-rama-sadhaka-grama-ashram.html">Himalayan Yoga Tradition in India</a>.</div><div><br /></div><div>Stand up for a moment and place the back of your hand on your lower back. You will notice the concave shape of the lower back.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9hYvK17_b8x0a0viF8DHY9U6mUSEzAqPZjecJkyCIr1qlpq-VNSCPn7hfzZIt7FNRbsExLGvqv8r8rfRDqRVy0qWlE_QyhOjC_T0j9PUuiCTPusBqrJo_Ba-KPazEdkG-7B1S0OHuRwU/s640/Standing-Spine-Curve-Natural.jpg"><img alt="Testing curvature of the spine" border="0" data-original-height="360" data-original-width="640" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj9hYvK17_b8x0a0viF8DHY9U6mUSEzAqPZjecJkyCIr1qlpq-VNSCPn7hfzZIt7FNRbsExLGvqv8r8rfRDqRVy0qWlE_QyhOjC_T0j9PUuiCTPusBqrJo_Ba-KPazEdkG-7B1S0OHuRwU/w640-h360/Standing-Spine-Curve-Natural.jpg" title="Testing curvature of the spine" width="640" /></a></div><br /><div>Now, sit down directly on the floor, without any support, in a simple crossed-legged position. </div><div><br /></div><div>Place again the back of your hand on your low back and notice if you are able to maintain that same curvature.</div><div><br /></div><div>Most likely you won't. Instead, the pelvis will roll back (posterior pelvic tilt) eliminating the natural curvature of the spine. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc-SIO3Ia1u4molOfbW5MDzea794PvswFs_F8yBjlmRDZJVOmSaIkYjCSfK1gj31NNO6b29qYQOkiKunmStELuVg5rH5YeM9HLVXPb9_SZMfb9QC-zGtJiGXzS_y3OAqkKv4Qi0-RBAIE/s640/Snapseed_Fotor.jpg"><img border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjc-SIO3Ia1u4molOfbW5MDzea794PvswFs_F8yBjlmRDZJVOmSaIkYjCSfK1gj31NNO6b29qYQOkiKunmStELuVg5rH5YeM9HLVXPb9_SZMfb9QC-zGtJiGXzS_y3OAqkKv4Qi0-RBAIE/s16000/Snapseed_Fotor.jpg" /></a></div><br /><div>If you try to meditate like this you will struggle to keep your posture. It will lead to lower back pain and your breath will be restricted.</div><div><br /></div><div>It's ok to sit like this for a couple of minutes, for instance at the beginning or end of yoga classes. But it is not ideal for long sitting sessions.</div><div><br /></div><div>As I explain further below, to be able to maintain the natural curvature of the spine we need to use a support, like a cushion or folded blanket. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What are the characteristics of the right sitting posture?</h2><div><br /></div><div>Besides keeping the back straight and upright, with the head neck, and spine in alignment, the most important aim of the meditation posture is to feel comfortable and steady. </div><div><br /></div><div>You don't want the body to become an obstacle. Rather you want it to be so comfortable and steady that it's barely noticeable that it is there. You want the body to become still like a mountain, completely immobile and firmly grounded.</div><div><br /></div><div>When you feel comfortable in your posture you are then able to relax the body properly. And when you are relaxed you are then able to concentrate, since relaxation is a requirement for concentration.</div><div><br /></div><div>When we learn to sit with the back upright, keeping the natural curvature of the spine, we are then able to achieve a comfortable and steady posture. This is because or back is then supported by the spine itself, without any effort. </div><div><br /></div><div>This of course requires a lot of practice. The more we sit for meditation the more our posture will improve. </div><div><br /></div><div>Having a regular yoga asana practice will make this process easier. It will help us to strengthen the back muscles, to make the spine more flexible, and to open the hips, among many other benefits. These are all important skills to be able to sit with ease.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What are the best sitting postures for meditation and pranayama?</h2><div><br /></div><div>Whenever you choose a meditation posture try to keep in mind that the most important goal is to keep the back straight and upright. The position of the legs is not that important. </div><div><br /></div><div>Like Swami Rama says, in his book Meditation and Its Practice:</div><div><br /></div><div></div><blockquote><div>“There is actually only one important prerequisite for a good meditation posture—it must allow you to keep the head, neck, and trunk of the body aligned so that you can breathe freely and diaphragmatically.”</div><div></div></blockquote><div><br /></div><div>Further, he says:</div><div><br /></div><div></div><blockquote><div>“There are many positions that allow you to keep the spine aligned and to sit comfortably without twisting your legs or creating any discomfort. In fact, the arms and legs are not really important in meditation. What is important is that the spine be correctly aligned.”</div><div></div></blockquote><div><br /></div><div>So sitting in a chair for meditation is perfectly all right and appropriate. However, sitting crossed-legged on the floor, if accessible to your body, provides the most stability and firmness.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">Sitting crossed-legged on the floor</h3><div><br /></div><div>Most people, meaning 99.99% of the population, will need a support like a cushion to sit on the floor. The idea of the cushion is to raise the hips above the level of the knees so that you can keep the natural curvature of the spine. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj20RnjpUAATDRkG_31WGujeoE7jYQjGj05jV1THhOrzI7ZIElfaDcVKavNhiungLkUaanr6tgC6inoN8UCzA5jMrmvP6tgxf2fmww5fnXCoXAr7m_EVbVLiUMYPrweeU-Y6a-bfH7brxc/s640/sukhasana-cushion.jpg" style="margin-left: auto; margin-right: auto;"><img alt="sukhasana with cushions" border="0" data-original-height="479" data-original-width="640" height="479" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj20RnjpUAATDRkG_31WGujeoE7jYQjGj05jV1THhOrzI7ZIElfaDcVKavNhiungLkUaanr6tgC6inoN8UCzA5jMrmvP6tgxf2fmww5fnXCoXAr7m_EVbVLiUMYPrweeU-Y6a-bfH7brxc/w640-h479/sukhasana-cushion.jpg" title="sukhasana with cushions" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sukhasana (easy pose). Compare to the image above without cushions</td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><br /></div><div>Many of my friends who are yoga teachers and really advanced asana practitioners, even those who come from Asia, even they can't keep this natural curvature when sitting directly on the floor.</div><div><br /></div><div>They don't know it yet but I have been looking at their postures during our philosophy classes here in Mysore. Lol.</div><div><br /></div><div>Even they will benefit from using a cushion.</div><div><br /></div><div>In my experience, the only posture that allows you to keep the back straight when sitting crossed-legged, with no support or minimum support, is padmasana, the lotus posture.</div><div><br /></div><div>However this posture is inaccessible to most people, and it is actually not recommended as a meditation posture in some traditions. </div><div><br /></div><div>There are a variety of more accessible sitting postures that we can use like sukhāsana (easy pose), swastikāsana (the auspicious pose), and ardhapadmāsana (half-lotus). </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGe9ad5uKmpcwrnV1xqUBiPFqXDfx84q50l6QsozD8YQuehLMHPy0j8gngKaYwfXoKDHHIYGRw42zTNio0MIxOeziBtabrPIS7P5swA6ftZ6hsc7LWElEkBewzroq_T40j7WjvfWk2Pn4/s640/Easy-Pose-Sukhasana.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Sukhasana (easy pose)" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGe9ad5uKmpcwrnV1xqUBiPFqXDfx84q50l6QsozD8YQuehLMHPy0j8gngKaYwfXoKDHHIYGRw42zTNio0MIxOeziBtabrPIS7P5swA6ftZ6hsc7LWElEkBewzroq_T40j7WjvfWk2Pn4/w640-h359/Easy-Pose-Sukhasana.jpg" title="Sukhasana (easy pose)" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sukhasana (easy pose)</td></tr></tbody></table><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqjqnyoFyN7nLkUEkzjsvOnpidBzlJfRXCbh8DyCeRRdXH8-dIvqOGfNeAJ536wvfKfGZgMcPuyyYg32ggr85kAKptmS98VwNO23a2aWrHjNBRVVlOv_gQhzC2UiOJoEuenvluunsVCm8/s640/Easy-Pose-Sukhasana-2.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Sukhasana II (easy pose)" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiqjqnyoFyN7nLkUEkzjsvOnpidBzlJfRXCbh8DyCeRRdXH8-dIvqOGfNeAJ536wvfKfGZgMcPuyyYg32ggr85kAKptmS98VwNO23a2aWrHjNBRVVlOv_gQhzC2UiOJoEuenvluunsVCm8/w640-h359/Easy-Pose-Sukhasana-2.jpg" title="Sukhasana II (easy pose)" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Sukhasana II (easy pose, aka Burmese pose)</td></tr></tbody></table><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvXjdqohbDx2BPX8S3Bu9LtGeFYWzIE9tkebINeXy4QXaykBcaEZ_DaSxHxC7SSIaknOeoz1M-q78orZDuaTGIpEFLeLSDkQobj2Pv9lEsPRPtJYO_auiL_xS-MVjfU8jTFWHzOdxBdrM/s640/swastikasana.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvXjdqohbDx2BPX8S3Bu9LtGeFYWzIE9tkebINeXy4QXaykBcaEZ_DaSxHxC7SSIaknOeoz1M-q78orZDuaTGIpEFLeLSDkQobj2Pv9lEsPRPtJYO_auiL_xS-MVjfU8jTFWHzOdxBdrM/s16000/swastikasana.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Swastikasana (auspicious pose)</td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAS9vR09sXlsNSBRspM-0Zm3ivVT46ZfZ0g4DtEqq7xl3pwqx0g5S_kEQAHinTq_v50KFPRX_zBeB0Oj7xiaXRIi07ogRWIxuxv4S3U9zDzjMzb2dCAAAvijKH3WNgOqYEuiw7tz5GLOQ/s640/half-lotus.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhAS9vR09sXlsNSBRspM-0Zm3ivVT46ZfZ0g4DtEqq7xl3pwqx0g5S_kEQAHinTq_v50KFPRX_zBeB0Oj7xiaXRIi07ogRWIxuxv4S3U9zDzjMzb2dCAAAvijKH3WNgOqYEuiw7tz5GLOQ/s16000/half-lotus.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">ardha padmasana (half-lotus pose)</td></tr></tbody></table><br /><div>As you can see in the above photos, the knees always rest on the floor (except in sukhasana or the easy pose). This will give you the most stability in your posture and it will ensure that the knees remain at the same level or below the level of the hips.</div><div><br /></div><div>Whenever you sit with knees above the level of the hips it will force you to roll the pelvis back.</div><div> </div><div>If you are not able to rest the knees on the floor then you might use a folded cushion or block under your thighs. </div><div><br /></div><div><br /></div><h3 style="text-align: left;">Kneeling</h3><div><br /></div><div>I love kneeling. This posture is called vajrāsana (thunderbolt posture). It's the easiest posture to keep the curvature of the spine since the hips are raised and supported by your heels and ankles. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3XzD8h5QiAupIjdUbU5oVinEJpBxJ1ecOTH-DzB8i0gsW6cqcLdvc-RQkAF-MSpojuLyAC3_NY5Lxd3NCeynkKBmdHMznj2ekqgXF7ccXXEHaR6Sp-eOj3NxBy3uYFi3OhVCDtMSDV-g/s640/Meditation-Asana.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3XzD8h5QiAupIjdUbU5oVinEJpBxJ1ecOTH-DzB8i0gsW6cqcLdvc-RQkAF-MSpojuLyAC3_NY5Lxd3NCeynkKBmdHMznj2ekqgXF7ccXXEHaR6Sp-eOj3NxBy3uYFi3OhVCDtMSDV-g/s16000/Meditation-Asana.jpg" /></a></div><br /><div>Unfortunately, for most people, it's not easy to hold this posture for long periods of time. I can kneel for about 10 min only. After that my legs will get completely numb.</div><div><br /></div><div>However, you can make this posture more comfortable by placing a bolster, a meditation cushion or yoga blocks between your legs.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMnBcXfpsIFOJUYFYq3phyphenhyphenvc70T3aWqCcIidT7pcdDB4gVPvL4gZ_7NqQGN_qcqdT77PfSDZA-SpVuO8IxPAdfi0pBLdDm-j8ztVqHT2EOtkbAYGLdULJ40GgvyBbU-7zIyEyYCE5O0wE/s640/Kneeling.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjMnBcXfpsIFOJUYFYq3phyphenhyphenvc70T3aWqCcIidT7pcdDB4gVPvL4gZ_7NqQGN_qcqdT77PfSDZA-SpVuO8IxPAdfi0pBLdDm-j8ztVqHT2EOtkbAYGLdULJ40GgvyBbU-7zIyEyYCE5O0wE/s16000/Kneeling.jpg" /></a></div><br /><div>This is an excellent alternative for those who have tight hips and can't sit comfortably crossed-legged. </div><div><br /></div><div>Whenever I notice a student with the knees very high when sitting crossed-legged on the floor (some people's knees reach the level of the armpits) I tell them to sit on their heels instead, with a bolster between their legs.</div><div><br /></div><div>Some people might experience pain in their ankles in this posture though. If this is your case, try to place a thick folded blanket or yoga mat underneath to prevent any discomfort.</div><div><br /></div><div>You could also use a wooden kneeling bench or seiza bench, like <a href="https://geni.us/ealAxb" rel="nofollow">this one on Amazon.com</a>. It gives the same benefits as using the bolster but it also prevents any pressure on the ankles.</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-axjIfy0PcES6IFCeSY0GGn4BO11m-2_oiiS7RUUNE3wVmrjiWWfOhoWY-H2wxefDTNZDdIwDUr-l_McB9Qk5YpTXJ2h0aSJ0LeKrBts3wch0uq4LOquUEmiDKvJJ0vIhESkdOCksgI8/s640/Spoko.jpg"><img border="0" data-original-height="640" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-axjIfy0PcES6IFCeSY0GGn4BO11m-2_oiiS7RUUNE3wVmrjiWWfOhoWY-H2wxefDTNZDdIwDUr-l_McB9Qk5YpTXJ2h0aSJ0LeKrBts3wch0uq4LOquUEmiDKvJJ0vIhESkdOCksgI8/s16000/Spoko.jpg" /></a></div><br /><div><br /></div><div><br /></div><h3 style="text-align: left;">Sitting on a chair or bench</h3><div><br /></div><div>Whenever I lead meditation or pranayama classes, I always encourage people to sit on a chair if they need to. But for some strange reason, everybody prefers to ignore this instruction, even when they are clearly uncomfortable sitting on the floor. Lol. </div><div><br /></div><div>When I started my meditation journey I actually started sitting on a chair. It was only a couple of years later, when a teacher told me that it was time to sit on the floor, that I decided to give it a try.</div><div><br /></div><div>Once I moved to the floor I started with the easy pose with each knee above the opposite foot, using the support of a big cushion.</div><div><br /></div><div>Over the years, with continued practice, my hips became more flexible. So now I either choose half-lotus, or the second variation of the easy pose, aka Burmese pose.</div><div><br /></div><div>It is good of course to have the desire to progress and being able to sit crossed-legged on the floor, and to achieve that you do have to practice it. </div><div><br /></div><div>But you should also include in your meditation sessions a more comfortable posture so that you can actually meditate.</div><div><br /></div><div>That's why it is good to try meditation sitting on a chair, particularly if you have a stiff body.</div><div><br /></div><div>Even today from time to time I still practice meditation sitting on a chair or a bench. Actually, some of my best sessions happened when I’ve been sitting on a bench in a park and even on a bench in a train station. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to use a chair for meditation</h2><div><br /></div><div>When sitting on a chair you want to sit at the edge of the chair so that the back remains free. </div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpNcWgfoMthT1xGcmRQ_j_insCiQucRgLJ1AhqR5tFohMVCAMAMaPd5goH7MiTRaqFnC66jBE8PaDT6df63J9thL7Ra_bB6EFkRgaY_uMDvhYH-FYtmu36SU2QSwED7-xXV833_75P_OQ/s640/bench-meditation.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Meditation on a bench" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpNcWgfoMthT1xGcmRQ_j_insCiQucRgLJ1AhqR5tFohMVCAMAMaPd5goH7MiTRaqFnC66jBE8PaDT6df63J9thL7Ra_bB6EFkRgaY_uMDvhYH-FYtmu36SU2QSwED7-xXV833_75P_OQ/w640-h359/bench-meditation.jpg" title="Meditation on a bench" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">We didn't have a chair but you get the idea</td></tr></tbody></table><br /><div>In this way, the head, neck, and back are supported by the spine, and not by the back of the chair. This will allow the free movement of the diaphragm, in all three dimensions. </div><div><br /></div><div>Ideally, you want to use a straight and flat chair that helps you keep the knees bent at a 90-degree angle. Your dining table chair might do the job.</div><div><br /></div><div>If you don't have a flat chair you can use a folded blanket to make the seat more comfortable and even.</div><div><br /></div><div>If your hips are a bit higher than the level of the knees that's ok, but if the knees are above the level of the hips then you will inevitably round your back. You’ll need to find a higher chair then. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Can we lean back on a chair or a wall for meditation?</h2><div><br /></div><div>Like I mentioned before, when we sit on a chair for meditation we normally try to sit at the edge of the chair to allow the free movement of the breath.</div><div><br /></div><div>If we lean back on the chair or if we sit crossed-legged on the floor with our back against a wall, the pressure against our back won't let us maintain <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">the three-dimensional diaphragmatic breath</a>. </div><div><br /></div><div>Instead, this posture will emphasize abdominal or belly breathing, which is relaxing but also conducive to sleep.</div><div><br /></div><div>This means that it is more difficult to remain alert and aware when we sit with our backs supported by a wall or chair. We might get drowsy or sleepy faster. But this doesn't mean that we should never try this for meditation. </div><div><br /></div><div>In my opinion, there are two main reasons why you want to sit for meditation with your back supported. </div><div><br /></div><div>First, if you have body limitations that don't allow you to sit with the back straight. And second to be able to experience a deep state of relaxation that otherwise is difficult to achieve, especially at the beginning. </div><div><br /></div><div>It takes years of practice to be able to sit crossed-legged on the floor without any discomfort and with the body completely relaxed. Even if you sit at the edge of a chair, you still need to develop this skill over time. </div><div><br /></div><div>Sitting with the back supported will make it very easy to keep the body relaxed. This will also teach you how you want your body to feel when you actually sit without any support.</div><div><br /></div><div>This is why I recorded this <a href="https://insighttimer.com/marcopino/guided-meditations/easy-mindful-breathing-for-stress-and-anxiety-relief">easy mindful breathing practice for stress relief and anxiety</a>. The idea here is to sit with the back supported so that you can experience a deep state of calm and relaxation, with ease.</div><div><br /></div><div>I actually do this myself. </div><div><br /></div><div>I sit crossed-legged with a cushion on the floor for about an hour or so during my daily meditation sessions. But throughout the day, or in the evening, I also do short sessions with my back supported.</div><div><br /></div><div>Even after years of practice sometimes it's inevitable to feel tension when sitting on the floor. By sitting in a simple and comfortable posture, with my back supported, I make sure that at the very least I enter once a day a deep state of relaxation.</div><div><br /></div><div>If you try <a href="https://insighttimer.com/marcopino/guided-meditations/easy-mindful-breathing-for-stress-and-anxiety-relief">the guided meditation I mentioned above</a> you might experience this by yourself. </div><div><br /></div><div>You want to make sure though that the chair you are using is flat with a straight back. You can also sit on your bed with your back resting on the bed frame, or you could sit on the floor with your back resting on a wall.</div><div><br /></div><div>Remember, this is good to do occasionally and for short meditation sessions of 10 to 15 minutes, aimed mainly at relaxation. </div><div><br /></div><div>If you want to do longer meditation sessions, or if you want to practice pranayama, you want to make sure the back is free and supported by the spine alone.</div><div><br /></div><div>In my experience, the problem with drowsiness will occur when you try to sit like this for longer periods of time, let's say for more than 10 or 15 minutes. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">The easiest hack for a comfortable sitting posture</h2><div><br /></div><div>One very easy way to achieve a comfortable and relaxed posture with the back straight is to support only the sacrum.</div><div><br /></div><div>You can do this when sitting on a chair or on the floor.</div><div><br /></div><div>Instead of leaning back, you can place a firm cushion or yoga block between the sacrum and the back of the chair or wall. The block will prevent the pelvis from rolling back.</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEireZ1LGK7O00D0rR_Fm21cz1Luyv9UKtO8P4w8Q2IvPA1VDFewxlG_w5aW4t4pkMsPtMLU2rqGTG_mZdx2TMdHHJq3py1RRbhoinoSY2yQA6g4Dz2Fucd1haUwMR2ysIZSxLd6ao4yoyY/s640/sukhasana.jpg"><img border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEireZ1LGK7O00D0rR_Fm21cz1Luyv9UKtO8P4w8Q2IvPA1VDFewxlG_w5aW4t4pkMsPtMLU2rqGTG_mZdx2TMdHHJq3py1RRbhoinoSY2yQA6g4Dz2Fucd1haUwMR2ysIZSxLd6ao4yoyY/s16000/sukhasana.jpg" /></a></div><br /><div>In this way, you can experience the best of both worlds. The back will be free so the movement of the diaphragm is not impeded, but you will also have some support so you can maintain the posture with less effort. </div><div><br /></div><div>You can also use this hack if the only chair that's available to you has an angle that forces you to lean back. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">The worst seats to use for meditation</h2><div><br /></div><div>In my experience, the worst type of seats for meditation are airplane or car seats. They are in theory designed for comfort but all they do is force you to round your spine, collapse the chest and inhibit the free movement of the diaphragm. </div><div><br /></div><div>I guess that's why I always find it challenging to meditate on a plane. It is difficult to remain clear-headed and alert with a bent spine. Instead of a long sitting session, I tend to do several short sessions during the whole trip, to avoid falling asleep. </div><div><br /></div><div>Of course, this doesn't mean that we can't practice meditation when we are traveling. </div><div><br /></div><div>I just mention this so that you can be aware of the importance of the sitting posture for meditation, and to keep in mind what is more appropriate and what would make it easier to breathe properly, stay focused, alert and relaxed.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is the best support or cushion to sit upright?</h2><div><br /></div><div>When choosing a meditation cushion you want to find something that is soft but firm at the same time. You want softness to avoid pain and numbness, and you want it to be firm to avoid unsteadiness in your posture. You want to feel fully grounded and to be able to lengthen the spine up.</div><div><br /></div><div>The height of the cushion will depend on the flexibility of your hip joints. Remember, you want to keep the knees below the level of the hips.</div><div><br /></div><div>The most comfortable type of meditation cushions I have tried are the zafu meditation cushions filled with buckwheat hulls. It doesn't have to be a zafu shape, but the buckwheat filling makes it very firm and comfortable as they take the shape of your sitting bones. </div><div><br /></div><div>Another really good option is to use a folded wool blanket. This is what we use at <a href="https://www.path2yoga.net/2011/05/swami-rama-sadhaka-grama-ashram.html">the ashram where I studied in India</a>. You need to learn how to fold the blanket though in order to avoid any unevenness. </div><div><br /></div><div>I don't recommend using yoga blocks. They are ok only for shorts periods of time, and if you have no other options. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Conclusion</h2><div><br /></div><div>Whatever posture helps you to feel comfortable and steady, maintaining the back straight and upright then that's the posture you should use for meditation. Period.</div><div><br /></div><div>None of this is strictly necessary to actually meditate though. There are many known realized masters that don't have a “proper sitting posture” yet they have reached the highest levels of spiritual development.</div><div><br /></div><div>But this advice will make it easier for most of us to feel more comfortable and at ease when practicing meditation. </div><div> </div><div>I hope you’ve found this blog useful and informative. If you like this type of content and if you like to be informed about my online classes make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list here</a>. </div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com4tag:blogger.com,1999:blog-4277020627848966799.post-9490377696616098582021-01-13T11:40:00.005+05:302021-08-09T14:49:48.222+05:305 Reasons to Sit Straight and Upright for Meditation (and Pranayama)<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK-_heUjdtPxgYrolGq4ZRTF5iPsHfPutDp3upamt18NhOru-vd0g2xOm_MJNwGBViE9bNfYaBSzkJWazC9Y2XjCvIufOFjvszyOR9DdELRdHmpMyPrXj2HUeZbOuFXAOC7iRfHG1H69U/s640/Sitting-Meditation-Posture.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Sitting Posture for Meditation" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiK-_heUjdtPxgYrolGq4ZRTF5iPsHfPutDp3upamt18NhOru-vd0g2xOm_MJNwGBViE9bNfYaBSzkJWazC9Y2XjCvIufOFjvszyOR9DdELRdHmpMyPrXj2HUeZbOuFXAOC7iRfHG1H69U/s16000/Sitting-Meditation-Posture.jpg" title="Sitting Posture for Meditation" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@notquitemax?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Max</a> on <a href="https://unsplash.com/?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><br /><div style="text-align: left;">If you've ever attended a meditation or a pranayama class you might recall the teacher asking you to sit with the back straight and upright. But why? Why is it important to sit with the back upright? Can we just lay down for meditation instead? I will try to give you a clear answer in this blog. </div><div style="text-align: left;"><span><a name='more'></a></span></div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to sit for meditation and pranayama</h2><div><br /></div><div>I recently started uploading <a href="http://insighttimer.com/marcopino">guided meditations</a> online and even teaching a beginners pranayama class via Zoom. Pranayama is a form of breath control or conscious mindful breathing. </div><div><br /></div><div>One very important requirement for both, meditation and for pranayama, is to have the proper sitting posture. This means keeping the back straight and upright with the head, neck, and spine in alignment.</div><div><br /></div><div>In live classes it's easy to demonstrate what is the right way to sit up, but online, through a webcam, or through an audio recording, it's a little bit more tricky. Especially because of the time restrictions.</div><div><br /></div><div>So I decided to write this small blog series as a complement to my online classes. I want to be able to share in detail with you the how's and why's of sitting for meditation and pranayama.</div><div><br /></div><div>In this first blog, I will focus on why it is important to sit with the back straight and upright. </div><div><br /></div><div>In my following blogs, I will talk about <a href="https://www.path2yoga.net/2021/02/meditation-pranayama-sitting-posture.html">what exactly does it mean to sit with the back straight and upright</a>, what is the best way to achieve this posture, and <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">what is the difference between diaphragmatic breathing and belly breathing</a>. </div><div><br /></div><div>So make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list</a> to be notified as soon as those blogs are published. Once you subscribe you'll be able to download <a href="http://eepurl.com/zWeez">my free meditation e-book</a>.</div><div><br /></div><div>Now, let's start with the most common question first.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Why you should never lay down for meditation</h2><div><br /></div><div>A question that I get often during my classes is if it is possible to lay down for meditation. </div><div><br /></div><div>Although some people might disagree with me, my answer is no, not at all. </div><div><br /></div><div>The most obvious reason is that laying down will make it easier to fall asleep, which is one of the obstacles to a meditation practice. </div><div><br /></div><div>You know, it's already difficult to remain alert and awake while sitting in meditation. Imagine what happens if you lay down?</div><div><br /></div><div>But there are other not so obvious reasons.</div><div><br /></div><div>I can illustrate them with a couple of examples. </div><div><br /></div><div>Have you ever had the experience that when dealing with a certain challenging situation in your life you wake up the next morning, thinking about that particular issue over and over again?</div><div><br /></div><div>While still in bed you try to find a solution, the right course of action, or at least understand what you are going through. But you find no clear answers or ideas whatsoever. </div><div><br /></div><div>Instead, you just keep tossing around in bed with these thoughts in your head, for hours and hours.</div><div><br /></div><div>Eventually, you get out of bed to start your day. </div><div><br /></div><div>You sit up for your morning coffee and then, almost miraculously, you are somehow able to understand better the situation. Perhaps you even find a solution to your problems, or at least you stop thinking obsessively about it.</div><div><br /></div><div>Have you ever had that experience?</div><div><br /></div><div>The point is that it doesn't matter how many hours you stay in your bed thinking about your problems, there is just no sufficient mental clarity to find a solution. Nothing is solved while laying in bed. You need to sit up, and even better <a href="https://www.path2yoga.net/2016/09/10-reasons-why-you-should-start-spiritual-journal.html">journal about it</a>. </div><div><br /></div><div>Another example is studying.</div><div><br /></div><div>You can lay down in bed or on a sofa to read an easy book, a novel perhaps. But if you want to study a complex subject, do you lay down or sit up?</div><div><br /></div><div>I guess you will try to sit up, and you'll probably try to find an appropriate space and an appropriate time where you can be clear-headed and focused. </div><div><br /></div><div>Well, it is the same with meditation.</div><div><br /></div><div>When we practice meditation we want to remain fully alert, fully conscious, fully present, and very clear-headed. You can't do that while laying down, trust me, unless you are a very advanced yogi.</div><div><br /></div><div>This alertness during meditation helps us to remain focused on our object of concentration and aware of the changes that go on within the mind. </div><div><br /></div><div>Laying down on our backs, in a posture called shavasana, is good for relaxation, for yoga nidra, or for some forms of visualizations that are aimed mainly at relaxation or as a preparation to fall asleep. But not for meditation.</div><div><br /></div><div>The only situation in which I would advise you to lay down for meditation is if you have some physical limitations that prevent you from sitting up properly. But I would first suggest sitting up with your back supported by a straight chair or a wall if needed.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Why it is important to sit straight and upright for meditation and pranayama</h2><div><br /></div><div>Now that we made it clear why you should not lay down for meditation, let's talk about why it is important to sit with the back straight and upright.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">1. Proper breathing function</h3><div><br /></div><div>One of the most important factors to sit with the back straight and upright for meditation and pranayama is proper breathing function. </div><div><br /></div><div>To have proper breathing the diaphragm needs to move freely. When the diaphragm moves freely you will feel the region of the upper abdomen, lower ribs, and the mid-back expanding and contracting with each breath.</div><div><br /></div><div>If you sit with the back rounded, leaning the chest slightly forward, this will obstruct the movement of the diaphragm and will force you to breathe with the chest. </div><div><br /></div><div>You can test this right now. </div><div><br /></div><div>Just round your back slightly, look towards your belly and notice what happens with the breath. Where do you see the movement in the body? Does it feel free or restricted?</div><div><br /></div><div>Well, in meditation we want to avoid as much as possible upper chest breathing. </div><div><br /></div><div>When we breathe with the chest we stimulate the stress response in the body. When we breathe with the diaphragm we stimulate the relaxation response, and this is really important for meditation. </div><div><br /></div><div>To be able to focus the mind first we need to learn how to relax.</div><div><br /></div><div>When practicing pranayama, conscious breathing exercises, we might also engage the upper chest. But before getting there we need to have mastered our <a href="https://www.path2yoga.net/2021/07/belly-breathing-vs-diaphragmatic-breathing.html">diaphragmatic breathing</a>.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">2. Alertness</h3><div><br /></div><div>One of the most common complaints about meditation, and one of the reasons people quit meditation, is because they believe they are not able to focus the mind.</div><div><br /></div><div>They sit still in silence trying to meditate only to experience an unending parade of thoughts. </div><div><br /></div><div>Has this ever happened to you?</div><div><br /></div><div>Well, usually the problem is not that we don't have the capacity to concentrate but rather that we don't have sufficient alertness to notice when we get distracted. </div><div><br /></div><div>This is really important.</div><div><br /></div><div>If the mind is tired and fatigued, if we get even slightly drowsy during meditation, we are not able to notice the distracting thoughts the moment they arise. </div><div><br /></div><div>When this happens our mind is taken over by our thoughts for a ride, without us even noticing it. It is only several minutes later that we realize we are in a faraway land instead of on our mediation cushion.</div><div> </div><div>Sitting with the back straight and upright not only helps us to have a clear and alert mind but it also prevents sleepiness or drowsiness, if we know <a href="https://www.path2yoga.net/2021/08/how-to-do-diaphragmatic-breathing.html">how to engage the diaphragm properly</a>. </div><div><br /></div><div>Of course, there are many other things that we need to do to prevent sleepiness during meditation. For instance, having proper sleep at night, eating only the necessary amount of food, avoiding stress, exercising regularly, and breathing properly. </div><div><br /></div><div>If you have taken care of all these preliminaries, sitting with the back straight and upright will definitely help you remain alert and conscious during your meditation sessions. This means that you'll find concentration easier than otherwise.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">3. To sit for longer </h3><div><br /></div><div>Another reason why it is important to sit with the back straight and upright is to be able to sit for longer periods of time. When we learn how to sit properly our head, neck, and back are supported by the spine, without any effort. </div><div><br /></div><div>That's why sometimes I like to say during <a href="http://insighttimer.com/marcopino">my guided meditations</a>, “Imagine that your back is supported by the spine, as if the spine was the back of a chair. Allow your body to relax unto your spine.” </div><div><br /></div><div>This will allow us to sit comfortably for longer and longer periods of time, which is important to progress and deepen our meditation or pranayama practice. </div><div><br /></div><div>But we need to know what exactly does it mean to keep the back straight and upright. I will discuss this in my next blog so make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing</a> list to be notified as soon as it's ready.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">4. Inducing a sense of calm</h3><div><br /></div><div>If you try to imagine three people in front of you; one in a depressed state, one dealing with anger, and another feeling confident, what differences do you see?</div><div><br /></div><div>The main difference probably is going to be their posture. </div><div><br /></div><div>It is a well-known fact that the mind has an effect on the body. When we are in a depressed state we tend to round our backs and drop our heads. </div><div><br /></div><div>If we are dealing with anger we might raise our shoulders and clench our fists. When we are feeling confident and secure we might stand tall with the chest open and the shoulders back. </div><div><br /></div><div>And this also works the other way around. </div><div><br /></div><div>Our body posture also has an effect on the mind. If you purposely assume an aggressive or defensive posture, you might notice that the mind also becomes tight and tense, ready to jump or react.</div><div><br /></div><div>Just give it a try now. Raise your shoulders, round the upper back, and clench your fists for a minute. </div><div><br /></div><div>Do you notice any difference?</div><div><br /></div><div>This is one of the principles used in hatha yoga. Every form that the body assumes, say warriors, down-dog, child pose, camel pose, and so on, has a particular effect on the mind. </div><div><br /></div><div>The meditation sitting posture is also an asana, another form the body assumes, that has an influence over the mind.</div><div><br /></div><div>If we sit with the back and shoulders rounded this is going to have a depressing effect on the mind. But if you sit upright with the chest open and the shoulders back it will have the opposite effect. </div><div><br /></div><div>We want our sitting posture, our meditation posture, to reflect not only equanimity, serenity, calmness but also confidence, courage, vigor, vitality. </div><div><br /></div><div>You have to sit like a yogi to become a yogi.</div><div><br /></div><div>Sit still like a mountain, completely immobile and serene. Sit tall but firmly grounded, with the inner sight fixed on the infinite. </div><div><br /></div><div>Sit knowing that you are indeed the lord of the universe, without arrogance but rather humbleness. </div><div><br /></div><div>Even if you don't feel these subtle emotional or mental states, you can contemplate on them and bring them to your sitting posture. Contemplating these qualities, while sitting up, can also be a form of meditation.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">5. Free energy flow</h3><div><br /></div><div>One of the main reasons that my teachers always mention as to why keeping the back upright is to allow the energy to move freely through the spine, or rather the subtle pranic body.</div><div><br /></div><div>In the yoga or tantra tradition, there is the belief that there is an energy system in the body, a sort of subtle counterpart to the nervous system. </div><div><br /></div><div>The main energy passage in this pranic body is the sushumna nadi which passes through the spine, from the bottom of the spine till the top, piercing each chakra or energy center along the way.</div><div><br /></div><div>If we round our spine the energy flow will be impeded, inhibiting the rising of this energy which is necessary for going into deeper and deeper states of meditation.</div><div><br /></div><div>Paramahansa Yogananda says in his commentary on the Bhagavad Gita:</div><div><br /></div><div></div><blockquote><div>“Just as a rubber tube, squeezed in the middle, stops the flow of water forward or backward, so the pinched spinal nerves, due to misplaced vertebrae, do not conduct to the senses the amount of outgoing energy necessary to obtain clear sense perceptions; and during meditation, the squeezed spinal nerve plexuses obstruct the retirement of energy from the senses to the brain. </div><div><br /></div><div>Thus the devotee who meditates with a bent spine gets little spiritual result. His bent spine is a broken bow, unable to protect him against the forces of restlessness.</div><div><br /></div><div>When he tries to concentrate and fix his attention at the point between the eyebrows, he finds his consciousness tied with the outgoing nerve current flowing toward the senses. Owing to the pinched nerves, the flow of life force cannot reverse itself through the spinal centers.”</div></blockquote><div></div><div><br /></div><div>I can't say that I have personal experience with these energy channels. I have never seen them or experience them clearly, at least not at a conscious level, but maybe we can infer their existence.</div><div><br /></div><div>Perhaps everything that I mention above like mental clarity, alertness, and meditative attitude is also the effect of this free flow of energy within the pranic body. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Conclusion</h2><div><br /></div><div>One of the most important steps in the practice of meditation and pranayama is <a href="https://www.path2yoga.net/2021/02/meditation-pranayama-sitting-posture.html">sitting with the back straight and upright</a>. This is going to help us breathe properly, remain alert, sit comfortably for longer, and to induce a state of calm and equanimity.</div><div><br /></div><div>In <a href="https://www.path2yoga.net/2021/02/meditation-pranayama-sitting-posture.html">my next blog</a>, I will talk about what it means to keep the back straight and upright and how to achieve that. So make sure you <a href="http://eepurl.com/zWeez">subscribe to my mailing list</a> to be notified of my next updates.</div><div><br /></div><div>I hope you've found this blog helpful and informative. Can you think of any other reasons why it is important to keep the back straight and upright for meditation? Feel free to share your thoughts in the comment section below.</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com3tag:blogger.com,1999:blog-4277020627848966799.post-49383728708549755902020-12-20T21:23:00.005+05:302020-12-21T17:47:02.969+05:30The Problem with Meditation Apps. Do We Really Need Them?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitdnUvGRjiPVITCZGA6u0hC4J2mAlU57OEz6MU3tuvNOSJuVTI39M6Uqn0b-decjeVjZpYgJslzrIFc67eXFghgGq6NgQNoUGVulgVdG5SlBBFvhR3VGtUTxigZ3zS1PVg_0spQwugsX0/s640/Do-we-need-meditation-apps.jpg" style="margin-left: auto; margin-right: auto;"><img alt="De we need meditation apps" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitdnUvGRjiPVITCZGA6u0hC4J2mAlU57OEz6MU3tuvNOSJuVTI39M6Uqn0b-decjeVjZpYgJslzrIFc67eXFghgGq6NgQNoUGVulgVdG5SlBBFvhR3VGtUTxigZ3zS1PVg_0spQwugsX0/w640-h359/Do-we-need-meditation-apps.jpg" title="De we need meditation apps" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Photo by <a href="https://unsplash.com/@processingly?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">processingly</a> on <a href="https://unsplash.com/@processingly?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><br /></div><div>I know, there is an app for everything, but do we really need an app to meditate? I've always had my reservations to use or even recommend any meditation apps, and I have very good reasons. But nowadays I might be changing my opinion. Let me explain.</div><div><br /></div><span><a name='more'></a></span><div><br /></div><h2 style="text-align: left;">The problem with meditation apps</h2><div><br /></div><div>When I've been asked in the past if I would recommend using meditation apps my response was usually a bit conservative.</div><div><br /></div><div>NO! Lol.</div><div><br /></div><div>That's because using a meditation app seems to go completely against everything that I've learned about meditation from my teachers.</div><div><br /></div><div>On the spiritual path, and particularly when practicing meditation, one of the goals is to become free and independent. So the thought of depending on a smartphone app to practice meditation sounds quite absurd to me.</div><div><br /></div><div><i>What if you have no connectivity?</i></div><div><br /></div><div><i>What if you forgot to recharge your smartphone?</i></div><div><br /></div><div><i>What if the app stopped working after one of those typical software updates? </i></div><div><br /></div><div>How can you meditate then?</div><div><br /></div><div>Not only that but having the option to choose from a vast variety of meditations seems completely counterproductive.</div><div><br /></div><div>Meditation is all about training the mind and making it one-pointed. If we simply go on moving from one practice to another one, according to our mood on a particular day, then the question is, who is training whom? Are we training our mind or is our mind training us?</div><div><br /></div><div>And how can we possibly achieve a more calm, peaceful, and focused mind while scrolling through thousands of meditation practices, not knowing what to choose for the day?</div><div><br /></div><div>That's why, to achieve a one-pointed mind, the advice of the ancient yogis is to choose one meditation technique that is appropriate to your character and temperament. Then simply go on practicing that same technique over and over again, in a systematic way, for a very long time.</div><div><br /></div><div>That is years, or perhaps even your lifetime.</div><div><br /></div><div>This is the way the mind is trained, little by little, towards stillness and stability. </div><div><br /></div><div>So these were the concerns that prevented me from recommending using meditation apps in the past. But today I have somewhat changed my mind.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Why I've changed my mind about meditation apps</h2><div><br /></div><div>It has taken me a while to realize that I was wrong.</div><div><br /></div><div>Well, not exactly wrong, everything I said above is 100% correct. But there is another point of view, a little bit more open-minded.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">1. People want something accessible</h3><div><br /></div><div>Whenever I have expressed my reservations in recommending a meditation app, there is always someone in the audience that is eager to share the many benefits they have experienced using these apps.</div><div><br /></div><div>Perhaps you are one of them.</div><div><br /></div><div>This has helped me realize the obvious truth. We are all different and everybody has their own goals and interests.</div><div><br /></div><div>People like me might prefer to explore the depths of meditation through authentic traditions and original texts. But the vast majority of the population just want to experience some peace and calm in the most practical and accessible way.</div><div><br /></div><div>Right?</div><div><br /></div><div>Some people don't even want to bother searching for a meditation course or a teacher. They think, “Just give me something to listen to now that helps me stay calm and focused. That's all I need. And I only have ten minutes!”</div><div><br /></div><div>That's why meditation apps exist and why they have become so popular today.</div><div><br /></div><div>According to <a href="https://sensortower.com">SensorTower.com</a>, the <a href="https://sensortower.com/blog/meditation-apps-2019-revenue-downloads">top 10 meditation apps in 2019</a> reached in total 57.4 million downloads, and only in April 2020 the <a href="https://sensortower.com/blog/top-mental-wellness-apps-april-2020-downloads">top 10 mental wellness apps</a> accumulated close to 10 million downloads thanks to the COVID-19 pandemic.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">2. Different situations require different methods</h3><div><br /></div><div>I've also realized that although I've been practicing pretty much the same meditation technique for more than a decade, different life situations sometimes do require different approaches and methods.</div><div><br /></div><div>As a long-time practitioner, I do this in a very natural and spontaneous way but people with no training or experience do need some guidance. </div><div><br /></div><div>An easy way to find this guidance is to do a search in one of these apps. </div><div><br /></div><div>That could be for instance, “meditation for heartbreak,“ or “meditation to deal with fear,” or “meditation for better sleep.”</div><div><br /></div><div>These might not be traditional meditation practices. But that doesn't really matter.</div><div><br /></div><div>Sometimes listening to someone's soothing voice is enough to induce a state of calm and relaxation, regardless of what they say. Ultimately, that's what's most people are really looking for.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">3. Meditation is a broad topic</h3><div><br /></div><div>While the concerns I mentioned before are valid for a strict meditation practice as taught in the yoga tradition, that is not the only way of meditation. </div><div><br /></div><div>Meditation means different things to different people. Nobody owns the right or correct definition. It all depends on the context.</div><div><br /></div><div>For some people entering into a deep state of relaxation is meditation. For others, it might be feeling positive emotions or visualizing their perfect day. Yet for some is just to sit still and quiet for some time.</div><div><br /></div><div>A meditation app is an easy way to access all these modern or ancient meditation practices whenever you need them.</div><div><br /></div><div><br /></div><h3 style="text-align: left;">4. Meditation apps can indeed work</h3><div><br /></div><div>Several studies <a href="https://www.fastcompany.com/90425079/3-unexpected-benefits-of-using-mindfulness-apps">quoted here by Fast Company</a> prove that meditation apps' programs can help reduce stress, alleviate feelings of loneliness, and even improve your memory.</div><div><br /></div><div>But notice that they didn't just give a smartphone to the test subjects and ask them to choose whatever meditations they like. </div><div><br /></div><div>Each of these studies chose one app and one particular program within that app. And they focused on 20 min sessions daily for a couple of weeks or more. </div><div><br /></div><div><br /></div><h3 style="text-align: left;">5. Meditation apps are more than a meditation app</h3><div><br /></div><div>Another important point is that, although all these apps started as meditation apps, today, in order to stay competitive and relevant they are much more than a meditation app. </div><div><br /></div><div>They now also offer sleep stories, music tracks, inspiring talks, yoga classes, and even workouts.</div><div><br /></div><div>So you can be an active user of any of these meditation apps and never actually use them for meditation. </div><div><br /></div><div><br /></div><div>All these facts have changed my mind about meditation apps, especially nowadays when we are going through a pandemic and lockdown restrictions.</div><div><br /></div><div>Not only that. This has also helped me overcome some of the reservations I had to create a teacher profile and upload <a href="http://insighttimer.com/marcopino">my own guided meditations</a> in one of these apps, <a href="https://insighttimer.com/">Insight Timer</a>.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What motivated me to share my own guided meditations</h2><div><br /></div><div>I started using Insight Timer years ago when it was nothing but a timer. That's all I needed, a timer for my meditations.</div><div><br /></div><div>Over the years, however, without me even noticing it, the app has been constantly improving, adding more and more features.</div><div><br /></div><div>Today the app offers, besides an active community, free guided meditations, audio courses, talks, live events, and more recently, yoga classes.</div><div><br /></div><div>I think this app is becoming the largest market place for spiritual wisdom and teachings. You can find talks by prominent figures like the Dalai Lama, Matthieu Ricard, and even Wim Hof.</div><div><br /></div><div>But what's more interesting is that in Insight Timer any experienced meditation teacher can share their own guided meditations and courses.</div><div><br /></div><div>With over 18 million users it is an incredible opportunity for teachers to reach a very targeted audience, to make themselves known, and even to earn some money from it.</div><div><br /></div><div>All this of course has called my attention. How can I ignore this opportunity?</div><div><br /></div><div>But the main reason and what originally incited me to consider publishing my own guided meditations on this app was my students asking me to do so.</div><div><br /></div><div>It took me a while to overcome my resistance. But now that I am a bit more open-minded towards meditation apps, and knowing that I can share different types of audio recordings, I finally did it.</div><div><br /></div><div>And you know what, as soon as I published <a href="http://insig.ht/gm_175539">my first guided meditation</a> it felt that it was indeed the right thing to do.</div><div><br /></div><div>In no time I received feedback from students telling me how happy they are that I am now contributing to the community and the app which they love to use.</div><div><br /></div><div>This is really important. It is the advice marketing experts give today. </div><div><br /></div><div><blockquote>“You have to go where your audience is, rather than forcing them to come to you.”</blockquote></div><div><br /></div><div>So instead of trying to change the mind of 57 million users, I better be more flexible and be present where they already are.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">In conclusion, do we really need meditation apps?</h2><div><br /></div><div><div><div>Obviously, meditation apps do play an important role for many users, especially now during this pandemic.</div><div><br /></div><div><i>Would I recommend using meditation apps?</i></div><div><br /></div><div>I think it all depends on what you are looking for and how deep down the rabbit hole you want to go.</div></div></div><div><br /></div><div>If you want the quick pill, an easy and accessible solution to manage your stress, anxiety, and experience some calm, then I think you might find meditation apps useful.</div><div><br /></div><div>However, you have to be mindful not to add more distractions and restlessness through constant scrolling.</div><div><br /></div><div>My suggestion would be to choose one app, or to choose one or a handful of teachers to follow within that app.</div><div><br /></div><div>If you want to take meditation seriously though, perhaps as a spiritual practice, then I would rather suggest finding a teacher within an authentic tradition to guide you on this path.</div><div><br /></div><div>You can always use meditation apps as an additional source of inspiration or education. But most importantly, you want to establish your own daily meditation practice, without depending on external devices.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Which meditation apps do I recommend?</h2><div><br /></div><div>Honestly, I don't use meditation apps for meditation because I have an established practice, but if you want some recommendations, these are some of the apps I have played with:</div><div><br /></div><div>Apps like <a href="https://www.headspace.com/">Headspace</a>, <a href="https://www.calm.com/">Calm</a>, and <a href="https://www.balanceapp.com/">Balance</a> offer free introductory progressive courses where you learn the basics by investing just a few minutes a day. You'll need a subscription to access additional guided meditations and other premium features.</div><div><br /></div><div>I think one of these introductory courses it's a really good starting point, and that might be all you need. The different meditations are usually just a breakdown into sections of the whole meditation process.</div><div><br /></div><div>I like Headspace because it was created by an ex Buddhist monk who studied for years in many different Buddhist monasteries. I also like Balance because of the friendly user interface and tailored programs. Calm offers awesome sleep stories told by famous actors.</div><div><br /></div><div>The <a href="https://insighttimer.com/">Insight Timer</a> app offers access to an active community and their whole guided meditation library, for free.</div><div><br /></div><div>They offer a free 7-day beginners course and you can get access to many other courses with a premium subscription. </div><div><br /></div><div>I use the timer on a daily basis, and I love the personal meditation stats and community features.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is your opinion?</h2><div><br /></div><div>I hope you've found this useful and informative, but I know my opinion is still a bit conservative. </div><div><br /></div><div>So if you use any meditation apps I would love to hear about your experience. Which app do you use and how do you use it? Do you find it beneficial?</div><div><br /></div><div>Feel free to share your thoughts in the comments section below.</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com2tag:blogger.com,1999:blog-4277020627848966799.post-34796395145638188822020-12-12T17:05:00.002+05:302024-02-08T14:24:37.417+05:30This is Why I didn't Stay in an Ashram in Varanasi<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVSvxECQJUQ0uSNpx-G-uwO5VwP0ugzUzTIg3uK1uYszab_-TwraLSR1piYW1Zw6e-D6dhiC6a5CNhMF8JSzG23qaDC0aVf9JWOg_3NhTPjYlIG42WyufLhiF-AuMN0nWkJ2iKbejl3X0/s640/Varanasi_.jpg"><img alt="Varanasi" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVSvxECQJUQ0uSNpx-G-uwO5VwP0ugzUzTIg3uK1uYszab_-TwraLSR1piYW1Zw6e-D6dhiC6a5CNhMF8JSzG23qaDC0aVf9JWOg_3NhTPjYlIG42WyufLhiF-AuMN0nWkJ2iKbejl3X0/w640-h359/Varanasi_.jpg" title="Varanasi" width="640" /></a></div><br /><div style="text-align: left;">Beginning of this year, I visited one of the most iconic cities in India: Varanasi. One of my intentions was to stay in an ashram in the holy city, but that proved to be difficult. In the end, I had no choice but to stay in a guesthouse. This is what happened.</div><div><br /></div><span><a name='more'></a></span><div><br /></div><h2 style="text-align: left;">One month traveling throughout India </h2><div><br /></div><div>This February, my friend Aly and I traveled together for the whole month throughout India. We visited Jaipur, <a href="https://www.path2yoga.net/2020/04/pushkar-travel-tips.html">Pushkar</a>, <a href="https://www.path2yoga.net/2020/04/things-to-do-in-jodhpur.html">Jodhpur</a>, Agra, and then Varanasi. </div><div><br /></div><div>That was before the pandemic hit India, of course. </div><div><br /></div><div>Varanasi was wonderful. I was able to do the things that I had dreamed about for many years. It was a truly spiritual experience. </div><div><br /></div><div>I even made a video that you can find at the end of my previous blog: <a href="https://www.path2yoga.net/2020/07/lahiri-mahasaya-temple-varanasi.html">I Visited Lahiri Mahasaya and Babaji's Cave Temple in Varanasi</a>.</div><div><br /></div><div>But finding an ashram was not easy.</div><div> </div><div><br /></div><h2 style="text-align: left;">Is there any ashram where to stay in Varanasi?</h2><div><br /></div><div>We really wanted to stay in an ashram in Varanasi but although Google maps show you a whole bunch of ashrams, none of them seemed to be real ashrams. </div><div><br /></div><div>At least not the kind of <a href="https://www.path2yoga.net/2012/11/guide-to-ashrams-in-india-yoga-retreats.html">ashrams I have visited before</a>. </div><div><br /></div><div>You know, I'm talking about a place where you can have a daily routine including yoga, meditation, satsangs, and so on.</div><div><br /></div><div>It was very difficult to find any website with reliable information about these ashrams. </div><div><br /></div><div>So we decided to stay for one or two nights in a guesthouse while we explored the city searching for an ashram.</div><div><br /></div><div>We visited many of the ashrams listed in Google Maps, but they were all more like very basic guesthouses for local pilgrims. Some of them were strictly for Hindus only. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv6Az3PrxK8C-zIla2X-nEKcL2VZNlCzTOdBjzYA9MLTe-gsC1bMj_H8O1ykT_XpM_-3YZ2kkJkVtXxAoxuT7ADRWhehyg3zX1zHzvf0YZqiRdSXqm9pyaWpdduw6ctDZSj7sDXEZeX8E/s640/Varanasi-Ashrams-Map.jpg"><img alt="Varanasi Ashrams Map" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhv6Az3PrxK8C-zIla2X-nEKcL2VZNlCzTOdBjzYA9MLTe-gsC1bMj_H8O1ykT_XpM_-3YZ2kkJkVtXxAoxuT7ADRWhehyg3zX1zHzvf0YZqiRdSXqm9pyaWpdduw6ctDZSj7sDXEZeX8E/w640-h359/Varanasi-Ashrams-Map.jpg" title="Varanasi Ashrams Map" width="640" /></a></div><br /><div><br /></div><div>Finally, after several hours of searching, we desisted on the idea and decided to just stay in a guesthouse for the whole Varanasi visit.</div><div><br /></div><div>A few locals also confirmed to us that there are no ashrams in Varanasi. At least nothing like the ashrams you can find in Rishikesh or other places around India.</div><div><br /></div><div>But a few days later, while we were searching for Lahiri Mahasaya's Samādhi we discovered an actual ashram called Shaktiananda Babaji Foundation.</div><div><br /></div><div>It is on the same street, somewhere between Lahiri Mahasaya's house and the Satyalok Lahiri Mahasaya Temple.</div><div><br /></div><div>There was a sign outside with the daily schedule, and it looked pretty interesting. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaQ8anzFoIAbDhNmVs4G0rL1dnA2qlDMkvgJFIuionOeDHvIv_zakgr-Q1rs8rTf2GDLcgkUZ_pO_kgLLOuGFO87727DKc2MgRLfvekiQcPfALAGCtzMjFvJkc_y26y_GvfOwgNeDR1XA/s640/Varanasi-Shaktiananda-Ashram.jpg"><img alt="Shaktiananda Ashram Schedule" border="0" data-original-height="640" data-original-width="480" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjaQ8anzFoIAbDhNmVs4G0rL1dnA2qlDMkvgJFIuionOeDHvIv_zakgr-Q1rs8rTf2GDLcgkUZ_pO_kgLLOuGFO87727DKc2MgRLfvekiQcPfALAGCtzMjFvJkc_y26y_GvfOwgNeDR1XA/w480-h640/Varanasi-Shaktiananda-Ashram.jpg" title="Shaktiananda Ashram Schedule" width="480" /></a></div><br /><div><br /></div><div>So we decided to come back the next day at 7 am to join the morning program, which included a homa (fire ritual) and a meditation. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">An ashram for Latinos?</h2><div><br /></div><div>The ashram is an impeccable two-floor house, and I really mean impeccable. It's so clean that the moment you walk in feels like you are transported to another continent. </div><div><br /></div><div>You pretty much forget you are in Varanasi, or even in India. But as soon as you leave and walk out the door, India hits you back with the smelly and dirty roads full of cow dung. Lol.</div><div><br /></div><div>The guru of this ashram is actually a woman from Venezuela known as <a href="https://shaktianandama.com/quien-shakti-ma/biografia/">Mataji Shaktiananda</a>. She even has an <a href="https://escuelavaloresdivinos.org/en/la-escuela/">ashram in Ecuador</a>! </div><div><br /></div><div>I had never heard about her or her ashram before. </div><div><br /></div><div>According to the two lovely Latin-American girls running the place at that time, Mataji, whom they consider their guru, has attained divine realization and darshan from Babaji himself. </div><div><br /></div><div>When we arrived at 7 am they first guided us to the roof terrace for the fire ceremony. We were the only guests that day.</div><div><br /></div><div>I love fire rituals and mantra chanting, but I must say, the short prayer in Spanish at the end felt a little bit weird to me.</div><div><br /></div><div>I don't know why to be honest. This is my mother tongue and I started my journey at an ashram in Ecuador. I should be used to this! Lol.</div><div><br /></div><div>After the homa, they took us back down to the meditation hall on the ground floor, for a short pranayama and meditation practice. </div><div><br /></div><div>The altar is gorgeous. It has two small Shiva Linga and an image of Babaji. Unfortunately, I was not allowed to take photos.</div><div><br /></div><div>After the meditation was over they showed us the rooms they have for guests. The rooms are spotless and they look very comfortable. Better than anything you can find in Varanasi.</div><div><br /></div><div>So if you are searching for an ashram in Varanasi, and if you like something that is really clean and safe, this could be a really good place. </div><div><br /></div><div>But you need to remember that you have to follow the daily routine, and if you are not into their tradition or if you don't speak Spanish, it might not feel very comfortable.</div><div><br /></div><div>We didn't stay at this ashram because we had already booked a room in a guesthouse, but also because it was a bit expensive. </div><div><br /></div><div>2000 rupees per night, for a bed in a shared room (only three or four beds I think)! But a really nice room I must say.</div><div><br /></div><div>Oh and yes, based on my experience, it did feel like an actual ashram to me. That's all I can say.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Best yoga schools in Varanasi</h2><div><br /></div><div>We also wanted to try a yoga class in Varanasi but somehow we never managed. The early mornings were a bit too cold and rainy, and the pollution in Varanasi was also making us sick.</div><div><br /></div><div>So I can't recommend any yoga school or yoga center from personal experience. However, we did stop by the <a href="https://goo.gl/maps/x7ziwbg6oX2PpTxF6">Satyalesari Cosmic Energy Centre</a>, near the Shivala Ghat, and talked with the owner for a little while. </div><div><br /></div><div>It seemed like an interesting place and the teacher was kind and friendly. Next time I visit Varanasi I might try to visit this school again.</div><div><br /></div><div>If you ever been to this school please let us know what you think in the comments below.</div><div><br /></div><div>Now that I am writing this blog I remember that a guy from Switzerland, that I met in Sri Lanka back in 2014, recommended me a yoga teacher in Varanasi. I had totally forgotten about it. Luckily I had saved it in my notes app. </div><div><br /></div><div>The yoga teacher's name is Sunil Kumar and the school's name is <a href="https://goo.gl/maps/dWrRuQxVD7YkuCpJA">Yoga Training Center</a>. His school is located in old Varanasi, close to the burning ghats. </div><div><br /></div><div>The guy said the teacher was excellent and authentic. That's all I know. You'll need to discover it by yourself. If I had remembered it while I was in Varanasi I might have tried at least one class.</div><div><br /></div><div>They offer 200 hours and 300 hours yoga teacher training courses. </div><div><br /></div><div>Their website doesn't look safe so I won't link to it, but if you decide to visit this yoga school please let us know how it goes.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Where to Stay in Varanasi</h2><div><br /></div><div>When we were planning this trip to Varanasi we realized that it was a bit difficult to figure out where to stay. Varanasi is not a small city and it has a lot to offer. But now that I've been there and explored the city I have a few tips to share. </div><div><br /></div><div>First, you want to stay near the Ganges. </div><div><br /></div><div>The roads close to the Ganges are only for pedestrians, two-wheelers, and cows. The more inland you go the more chaotic the city becomes, with a lot of traffic and pollution, and I really mean a lot!</div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO7nrBEY8Lboa38t9BsJJsJD7WBLxAoBvk77fYVeCR7EFrhqglmTlbPg2LAibMhEr_mA5oMs9M9j8E9uuIpasvVU6vpDcfJqYyUxjY-fWJbxPaw8bL7nXXyHGiOizoecpo0PiUVNDqiEE/s640/Varanasi-Cow.jpg"><img border="0" data-original-height="640" data-original-width="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjO7nrBEY8Lboa38t9BsJJsJD7WBLxAoBvk77fYVeCR7EFrhqglmTlbPg2LAibMhEr_mA5oMs9M9j8E9uuIpasvVU6vpDcfJqYyUxjY-fWJbxPaw8bL7nXXyHGiOizoecpo0PiUVNDqiEE/s16000/Varanasi-Cow.jpg" /></a></div><br /><div>The problem with staying near the Ganges is that you'll need to be ready to walk for several minutes with your luggage. If you have a trolley bag this can be a real challenge. Better use a backpack.</div><div><br /></div><div>There are two main areas where you will probably like to stay in Varanasi. The Dashashwamedh Ghat area and the Assi Ghat area. These two ghats are about 30 minutes walking distance from each other. So you'll need to choose wisely.</div><div><br /></div><div>Dashashwamedh Ghat is the most popular ghat because of the famous evening Ganga Aarti. I talked about this in <a href="https://www.path2yoga.net/2020/07/lahiri-mahasaya-temple-varanasi.html">my previous blog</a>. This is an event that you can't miss. </div><div><br /></div><div>This ghat is just 10 min walk from Manikarnika Ghat, where the Hindu cremations are performed non-stop all day long. </div><div><br /></div><div>Staying near the Dashashwamedh Ghat was perfect for me because it was close to a temple that I wanted to visit for years, the Lahiri Mahasaya Samādhi. I also talk in detail about that experience in my previous blog.</div><div><br /></div><div>The Assi Ghat, which is quieter than Dashashwamedh is on the south end of Varanasi. There is a morning Ganga Aarti at 5:30 am. </div><div><br /></div><div>So if you want to attend both events it's probably best to stay near the Assi Ghat. </div><div><br /></div><div>The morning program at the Assi Ghat, known as <a href="http://www.subahebanaras.net/index.php?id=DailySchedule" rel="nofollow">Subahebenaras</a>, started in 2014. It includes not just the aarti but also music and a free yoga session with pranayama, asanas, and even laughter yoga.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Best guesthouses in Varanasi (Near Dashashwamedh Ghat)</h2><div><br /></div><div><br /></div><h3 style="text-align: left;"><a href="https://www.hostelworld.com/hosteldetails.php/The-Neela-By-Bunkedup/Varanasi/292195" rel="nofollow">1. The Neela by Bunkedup</a> </h3><div><br /></div><div>This is where we stayed. If you are looking for a budget guesthouse then I can recommend The Neela. The guys working there were super friendly and helpful. </div><div><br /></div><div>The rooms were decent, very clean and they have a nice roof terrace. The dorms didn't look very appealing to me though.</div><div><br /></div><div><br /></div><div>These are a few other guesthouses that we visited while walking around Varanasi. We really wished we had booked one of them beforehand: </div><div><br /></div><div><br /></div><h3 style="text-align: left;"><a href="https://www.booking.com/hotel/in/ganges-view-guest-house-varanasi.html" rel="nofollow">2. Shiva Ganges View Paying Guesthouse</a> </h3><div><br /></div><div>If you are looking for something homey and very comfortable I can suggest you stay at Shiva Ganges View. It's located next to the Ganges between the Narad Ghat and Manasarovar Ghat. </div><div><br /></div><div>The rooms are very cozy. Some of them even have a view of the Ganges. It's a beautiful home that almost feels like a boutique hotel. They have a restaurant on the rooftop.</div><div><br /></div><div><br /></div><h3 style="text-align: left;"><a href="https://www.booking.com/hotel/in/ganpati-guest-house-varanasi1.en-gb.html" rel="nofollow">3. The Ganpati Guesthouse</a> </h3><div><br /></div><div>The Ganpati Guesthouse is a very colorful and beautiful decorated guesthouse. It's located right next to the Ganges between Dashashwamedh Ghat and Manikarnika Ghat. </div><div><br /></div><div>As soon as you walk in you feel invited to stay and hang out all day. It's very clean and they have a terrace with an amazing view of the Ganges and with a good restaurant.</div><div><br /></div><div><br /></div><h3 style="text-align: left;"><a href="https://www.booking.com/hotel/in/ram-bhawan-residency.html" rel="nofollow">4. Ram Bhawan Residency</a> </h3><div><br /></div><div>This is not an easy place to find but once you find it you won't be disappointed. We discovered it by accident. As soon as we noticed the main entrance we asked ourselves “What is this place?” </div><div><br /></div><div>So we walked in to discover a beautiful four-floor building. It looks more like a heritage hotel than a guesthouse. </div><div><br /></div><div>It's extremely clean, offering not only private rooms but also shared ones. A bit dark perhaps inside but it has an amazing terrace with an excellent restaurant and great views.</div><div><br /></div><div>It is one of those places where you can easily get to know other travelers. Meals for guests, which are included in the price, are taken together at the same time giving you the opportunity to interact with other guests.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Best restaurants in Varanasi (Near Dashashwamedh Ghat)</h2><div><br /></div><div><a href="https://goo.gl/maps/nGRUfKUbsBgd6Rvg8">Brown Bread Bakery</a>. This was one of my favorite places for breakfast. They have an excellent and very affordable small breakfast buffet with their own homemade muesli (granola), peanut butter, and even multigrain bread. </div><div><br /></div><div><a href="https://goo.gl/maps/AaTxbDD1nDdV7Thq5">Shiva Cafe and German Bakery</a>. Another lovely small cafe with many options for breakfast. The food was better than the photos you'll find in google maps, IMHO. At least for breakfast options.</div><div><br /></div><div><a href="https://goo.gl/maps/rwbwi3Hxnxy5ib8J6">Shanti Restaurant</a>. If you need a break from typical Indian food then you have to try this place. They offer pretty good Korean and Japanese food. Ideal for dinner. </div><div><br /></div><div><a href="https://g.page/ram-bhawan-residency?share">Ram Bhawan Residency</a>. The roof terrace restaurant of this guesthouse, which I mentioned above, is simply amazing. Excellent for a nice dinner after a long day exploring Varanasi.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What do you recommend?</h2><div><br /></div><div>I hope you've found this blog useful and informative. If you've visited Varanasi before please don't hesitate to share your personal experience with us. Tell us about your favorite restaurants, guesthouses, or even yoga schools.</div><div><br /></div><div>And if you actually found an ashram where to stay, that offers yoga classes, meditation classes, and a good daily routine, please let us know about it in the comments below.</div><div><br /></div><div>To know what clothes to wear and what items to bring for your yoga adventure to India make sure you visit my detailed <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">India packing list for yogis</a>.</div><div><br /></div><div>After Varanasi, we headed to an ashram near Rishikesh. You can read all about that experience in <a href="https://www.path2yoga.net/2020/03/aurovalley-ashram-rishidwar.html">Aurovalley Ashram in Rishidwar</a>.</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com4tag:blogger.com,1999:blog-4277020627848966799.post-34257597667108022382020-07-05T22:30:00.007+05:302024-02-06T16:56:08.898+05:30I Visited Lahiri Mahasaya and Babaji's Cave Temple in Varanasi<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHu_Xf5Ie-aw9BD2A3eUbF-8f1a3M8jQ5l_miXJU9ey3cXcTPXT_XxORaymv7CIsGbB-uVuEFi33pkIeTzKL2C3kW79vGbS_fzbf26MPNxOjH3oPZWEE8Btw-OaVPl2_bBg0TJu1gQ4j4/s640/Lahiri-Mahasaya-Temple-Varanasi-1.jpg"><img border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHu_Xf5Ie-aw9BD2A3eUbF-8f1a3M8jQ5l_miXJU9ey3cXcTPXT_XxORaymv7CIsGbB-uVuEFi33pkIeTzKL2C3kW79vGbS_fzbf26MPNxOjH3oPZWEE8Btw-OaVPl2_bBg0TJu1gQ4j4/d/Lahiri-Mahasaya-Temple-Varanasi-1.jpg" /></a></div><br />If you want to experience the most authentic spiritual India and the most impressive Ganga aarti, then you have to visit Varanasi, one of the holiest cities in India. But what truly motivated me to visit this city earlier this year, is the stories of Indian yogis (such as Lahiri Mahasaya) who walked its streets more than 100 years ago.<span><a name='more'></a></span><div><br /></div><div>By the way, if you want to do the same trip, make sure you visit first my <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">Indian packing list</a>. It is based on years of experience traveling all over India and Asia.</div><div><br /></div><div style="text-align: left;"><br /><h2>
What I missed during my first visit to Varanasi
</h2><br /></div><div><a href="https://www.path2yoga.net/2018/05/true-story-i-seriously-considered-becoming-monk.html">The first time I visited Varanasi</a> was back in 2005. Yeah, that was a long time ago. It was a very short trip though. Only for a couple of days. </div><div><br />
My favorite things during that short trip were getting lost in the narrow streets and witnessing the evening Ganga arati. But while I was in Varanasi I had not realized something very important.
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Varanasi was actually Benares (also known as Banares, Kashi, or Kasi).
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I had read about Benares before in a book that had literally changed my life. “How silly I am,” I thought back then. Had I known that Varanasi was actually the same Benares I had read about, I would have spent a bit more time there. </div><div><br />
Now, before telling you about this book, let me first tell you a bit about Varanasi.
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<h2>What is so special about Varanasi?
</h2><br /></div><div style="text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdv9aPOcP40FDc2tzT1blvKiruJ2WlIxrifYHFeIQ73ChzcXvEQ21kR93T_mMfUa6gPyvDcyD6kkqghRJfY7ew40V3Sk3I4URrwFIjQEIDEBtggkrSODm37MDL_ihKBzRh9XatmlTEAU/s640/Varanasi-Ghats-1.jpg"><img alt="Varanasi Ghats" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiLdv9aPOcP40FDc2tzT1blvKiruJ2WlIxrifYHFeIQ73ChzcXvEQ21kR93T_mMfUa6gPyvDcyD6kkqghRJfY7ew40V3Sk3I4URrwFIjQEIDEBtggkrSODm37MDL_ihKBzRh9XatmlTEAU/d/Varanasi-Ghats-1.jpg" title="Varanasi Ghats" /></a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">Varanasi, a city that lays along the banks of the holy river Ganges, is one of the holiest cities in India, or as mentioned in <a href="https://en.wikipedia.org/wiki/Varanasi">Wikipedia</a>, “The holiest of the seven sacred cities (Sapta Puri) in Hinduism and Jainism.” </div><div><br /></div><div>
Whenever you see images of Indian people bathing in the River Ganges, those shots are usually taken either in Haridwar or in Varanasi. <br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnJ1vFvusVwH6daLmh6YJC-MqwdYV6EPZsP5xbWRGfyP7kc37dlzyF4Y9T1s2gOm3My_SW1BtKMld3PWkYEiysEOlwTs7qssIVTmkQ2DmKiZsEg2jGiz8FxP5ZfgwgAqmt34k3AP988D4/s640/Varanasi-Ghats-2.jpg"><img alt="Varanasi Ghats" border="0" data-original-height="359" data-original-width="640" height="359" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhnJ1vFvusVwH6daLmh6YJC-MqwdYV6EPZsP5xbWRGfyP7kc37dlzyF4Y9T1s2gOm3My_SW1BtKMld3PWkYEiysEOlwTs7qssIVTmkQ2DmKiZsEg2jGiz8FxP5ZfgwgAqmt34k3AP988D4/w640-h359/Varanasi-Ghats-2.jpg" title="Varanasi Ghats" width="640" /></a></div>
<br />There are thousands of temples and at least 84 bathing ghats in Varanasi. The ghats are the stairs that lead to the Ganges where the local pilgrims go for a dip into the river holy waters. Hindus believe that a bath in the river purifies
all sins. </div><div><br />
The city is also famous for its burning ghats. This is where dead bodies are cremated and then their ashes laid on the river. Hindus believe that if their ashes are laid in the Ganges one can attain salvation from samsara, never having to be reborn again.
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<h2>The book that introduced me to Varanasi (Benares)</h2><br /></div><div>
The book, which is a classic in spiritually and a must-read for anybody who is interested in yoga meditation, is called <a href="https://www.path2yoga.net/2010/04/autobiography-of-yogi-paramahansa.html">Autobiography of a Yogi, by Paramahansa Yogananda</a>.
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In this book, Yogananda talks about his spiritual journey since he was a little child living in <a href="https://www.path2yoga.net/2016/05/Paramahansa-Yogananda-House-Kolkata-Pilgrimage.html">his house in Kolkata</a>. He talks about his incredible encounters with many sages with mystic powers, and about his spiritual training under the guidance of his guru, Swami Sri Yukteswar.
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Benares (Varanasi) played a significant role in Paramahansa Yogananda's life. It is mentioned numerous times throughout the book.
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<h3>Lahiri Mahasaya, the yogi of Benares</h3><br /></div><div>
The holy city was the home of a great Indian yogi named Lahiri Mahasaya. This yogi was the guru of Yogananda's parents, and when Yogananda was a newborn baby he received a special blessing from Lahiri Mahasaya himself. His mother tells: </div><div><br /><blockquote>
“My master [Lahiri Mahasaya] seated you on his lap, placing his hand on your forehead by way of spiritually baptizing you. ‘Little mother, <b>thy son will be a yogi</b>. As a spiritual engine, he will carry many souls to God's kingdom.’”
</blockquote><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpkGRoZeDWOc7yPINVZsUuMktbIO7o8XuMacvz2SsLQf7iRol_8K7hBa2rcXdXK6gm_flAaCEe_0n4C3hZbKXqOJBQ8ZApZ8SjAretZIB5UINI2srHGqnCi6mgA4ndRUqA-pGwWXMYqWk/s640/Lahiri-Mahasaya.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Lahiri Mahasaya" border="0" data-original-height="640" data-original-width="440" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpkGRoZeDWOc7yPINVZsUuMktbIO7o8XuMacvz2SsLQf7iRol_8K7hBa2rcXdXK6gm_flAaCEe_0n4C3hZbKXqOJBQ8ZApZ8SjAretZIB5UINI2srHGqnCi6mgA4ndRUqA-pGwWXMYqWk/d/Lahiri-Mahasaya.jpg" title="Lahiri Mahasaya" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Lahiri Mahasaya<br /></td></tr></tbody></table><div><br /></div><div><br /></div><div>
Further in the book, talking about a portrait of Lahiri Mahasaya, Yogananda says:
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<blockquote>“His picture had a surpassing influence over my life. As I grew, the thought of the master grew with me. In meditation I would often see his photographic image emerge from its small frame and, taking a living form, sit before me.”</blockquote></div><div><br /></div><div style="text-align: left;">
<h3>Yogananda met his guru in Benares</h3><br /></div><div>
But most importantly, it was in Benares, while walking around the market for some ashram errands, where Yogananda met his guru, Swami Sri Yukteswar Giri.</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEkBnMyapgM9_7Ty5PA9mCn3B_tEZRjaPBx0oAtHiLSaoHn61mkAk8AKTJDoSWTI__rJaGA3m-nRhbo4Ec80yGJ08udcNzDdnJ9Esuj8CKOiUyHJ2cjafC9bRw69qQb8RdujrBgR1IBw0/s640/Swami-Sri-Yukteswar.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Swami Sri Yukteswar" border="0" data-original-height="640" data-original-width="394" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjEkBnMyapgM9_7Ty5PA9mCn3B_tEZRjaPBx0oAtHiLSaoHn61mkAk8AKTJDoSWTI__rJaGA3m-nRhbo4Ec80yGJ08udcNzDdnJ9Esuj8CKOiUyHJ2cjafC9bRw69qQb8RdujrBgR1IBw0/w394-h640/Swami-Sri-Yukteswar.jpg" title="Swami Sri Yukteswar" width="394" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">Swami Sri Yukteswar Giri</td></tr></tbody></table><div><br />
<br />Yogananda had left <a href="https://www.path2yoga.net/2016/05/Paramahansa-Yogananda-House-Kolkata-Pilgrimage.html">his home in Kolkata</a> to live at the Mahamandal hermitage in Benares, under the guidance of Swami Dyananda. He was hoping that this will help
him in his spiritual journey.
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His family was not very happy with his decision though. They wanted him to stay with them in Kolkata. Well, it turned out that Swami Sri Yukteswar was just visiting Benares. He actually had a hermitage close to Kolkata.
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During their brief first encounter, Swami Sri Yukteswar said, “My chief hermitage is in Serampore, on Rai Ghat Lane. I am visiting my mother here for only a few days.”
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After realizing that his guru was actually living near Kolkata, Yogananda says in his book:
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<blockquote>“I wondered at God’s intricate play with His devotees. Serampore is but twelve miles from Calcutta [Kolkata], yet in those regions I had never caught a glimpse of my guru. We had had to travel for our meeting to the ancient city of Kasi (Benares), hallowed by memories of Lahiri Mahasaya.”
</blockquote><div><br /></div><h3 style="text-align: left;">Sri Yukteswar's guru was the yogi of Benares</h3><br />Four weeks later, when Yogananda visited his newfound guru at <a href="https://www.path2yoga.net/2016/04/Paramahansa-Yogananda-Calcutta-Pilgrimage.html">his hermitage in Serampore</a>, he made an amazing discovery. </div><div><br /></div><div>
</div><blockquote><div>“‘Come; I will show you the hermitage.’ Master [Sri Yukteswar] rose from his tiger mat. I glanced about me; my gaze fell with astonishment on a wall picture, garlanded with a spray of jasmine. ‘Lahiri Mahasaya!’
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‘Yes, my divine guru.’ Sri Yukteswar’s tone was reverently vibrant. ‘Greater he was, as man and yogi, than any other teacher whose life came within the range of my investigations.’
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Silently I bowed before the familiar picture. Soul-homage sped to the peerless master who, blessing my infancy, had guided my steps to this hour.”
</div></blockquote><div><br />Sri Yukteswar's guru was Lahiri Mahasaya himself, whose presence had blessed the life of Yogananda since his early childhood. </div><div><br /></div><div>
This story reminds me of the moment I discovered a photo of my two spiritual guides, from different continents, standing together in the same photo as close friends. I talk about it in <a href="https://www.path2yoga.net/2018/08/how-search-for-ultimate-truth-led-me-to-yoga.html">this previous blog</a>.
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<h3>Sri Yukteswar didn't bow to Babaji in Benares</h3><br /></div><div>
There is another interesting story about an encounter between Sri Yukteswar and Babaji, first in Serampore and later in Benares.
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Babaji was the direct guru of Lahiri Mahasaya. I wrote briefly about Babaji in my blog <a href="https://www.path2yoga.net/2011/06/journey-to-mahavatar-babajis-cave-in.html">Visiting Mahavatar Babaji's Cave in Kukuchina, Dunagiri, India</a>. </div><div><br />
Babaji, with a group of disciples, appeared to Sri Yukteswar at the <a href="https://www.path2yoga.net/2016/04/Paramahansa-Yogananda-Calcutta-Pilgrimage.html">Rai Ghat in Serampore</a>. Sri Yukteswar then rushed to bring them some sweets but when he came back they were already gone. Yukteswarji felt hurt by this and promised himself that he will not talk with Babaji next time.
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Then, Sri Yukteswar tells Yogananda:
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</div><blockquote><div>“A few months later I visited Lahiri Mahasaya in Benares. As I entered his little parlor, my guru smiled in greeting. ‘Welcome, Yukteswar,’ he said. ‘Did you just meet Babaji at the threshold of my room?’ ‘Why, no,’ I answered in surprise.
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‘Come here.’ Lahiri Mahasaya touched me gently on the forehead; at once I beheld, near the door, the form of Babaji, blooming like a perfect lotus. I remembered my old hurt, and did not bow. Lahiri Mahasaya looked at me in astonishment.
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The divine guru [Babaji] gazed at me with fathomless eyes. ‘You are annoyed with me.’ ‘Sir, why shouldn’t I be?’ I answered. ‘Out of the air you came with your magic group, and into the thin air you vanished.’
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‘I told you I would see you, but didn’t say how long I would remain.’ Babaji laughed softly. ‘You were full of excitement. I assure you that <b>I was fairly extinguished in the ether by the gust of your restlessness</b>.’
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I was instantly satisfied by this unflattering explanation. I knelt at his feet; the supreme guru patted me kindly on the shoulder. ‘<b>Child, you must meditate more</b>,’ he said. ‘Your gaze is not yet faultless—you could not see me hiding behind the sunlight.’
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With these words in the voice of a celestial flute, Babaji disappeared into the hidden radiance. That was one of my last visits to Benares to see my guru.” </div></blockquote><div><br /></div><div><br /></div><div style="text-align: left;">
<h3>Babaji promised to keep his physical body while in Benares</h3><br /></div><div>
Another very special event took place in Benares, at the <a href="https://goo.gl/maps/VxjrZox3R3pcQnVk9">Dashashwamedh Ghat</a> (Google Maps). It was an extraordinary meeting between Babaji, Mataji (Babaji's sister) and Lahiri
Mahasaya. </div><div><br /></div><div>
The meeting was witnessed by Ram Gopal, the sleepless saint. All of them basically materialized from thin air right in front of him. Babaji had the intention to leave his physical body, so the meeting was an intervention to prevent him from doing so. Ram Gopal told the story to Yogananda:
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<blockquote>“Mataji replied with a quaint flash of wit. ‘Deathless guru, if it makes no difference, then please do not ever relinquish your form.’ ‘Be it so,’ Babaji said solemnly. ‘<b>I will never leave my physical body</b>. It will always remain visible to at least a small number of people on this earth. The Lord has spoken His own wish through your lips.’”
</blockquote><br />So, as you can see, it is all these incredible stories of Indian yogis what makes Varanasi a must-visit place for me, and <a href="https://www.path2yoga.net/2018/04/how-i-ended-up-in-india-after-quitting-first-job.html">what has inspired me to visit India over and over again since 2005</a>.
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All these quotes are from <a href="https://www.path2yoga.net/2010/04/autobiography-of-yogi-paramahansa.html">Autobiography of a Yogi</a>. If you haven't read this book yet I strongly recommend you do so. It could change your life.
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<h2>Searching for Lahiri Mahasaya's temple in Varanasi
</h2><br /></div><div>
Shortly after realizing that Varanasi was Benares, I also came to know that there is actually a temple dedicated to Lahiri Mahasaya and Babaji in the holy city; the Lahiri Mahasaya Samādhi. Samādhi in this case means a shrine or temple.
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I promised myself that one day I had to go back and visit this temple.
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That intention finally became a reality last February. After visiting Jaipur, <a href="https://www.path2yoga.net/2020/04/pushkar-travel-tips.html">Pushkar</a>, <a href="https://www.path2yoga.net/2020/04/things-to-do-in-jodhpur.html">Jodhpur</a>, and Agra with my friend Aly, we headed towards Varanasi for a six days stay.
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By chance, the guesthouse that we had booked was walking distance from Lahiri Mahasaya's temple.
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It took us about an hour to find the temple though. The location in google maps was incorrect. But once we found it I realized that this was not the temple but actually Lahiri Mahasaya's house.
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“Even better!” I thought.
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Unfortunately, according to the owner of the tiny shop right in front, the house only opens on <a href="https://www.path2yoga.net/2020/07/guru-purnima.html">Guru Purnima</a>, which is celebrated on a full moon day somewhere
between June and July. <br /><br /></div><div>
That was very disappointing. </div><div><i><br /></i></div><div><i>But hey, guess what. Today that I'm publishing this blog is actually Guru Purnima! Must be an auspicious sign, right?</i><br /><br /></div><div>
We decided then to walk towards the other location shown in Google Maps, the <a href="https://goo.gl/maps/ZoGUYLgrKbSLorZf8">Satyalok Lahiri Mahasaya Temple</a> (Google Maps). It turns out this was actually the temple that I was looking for.
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“Finally!” I thought, “After all these years I'm finally going to enter the temple.” But guess what... It was closed!
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To my relief, a local told us that the temple would open the next morning.
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So we decided to come back the next day. Meanwhile, we continued exploring the city, visiting the ghats, and joining the beautiful Ganga arati at the <a href="https://goo.gl/maps/VxjrZox3R3pcQnVk9">Dashashwamedh Ghat</a> (Google Maps). </div><div><br /></div><div><br /></div><div style="text-align: left;">
<h2>The famous Ganga Aarti in Varanasi
</h2><br /></div><div>
The second reason why I wanted to visit Varanasi was to experience once more the beautiful Ganga aarti.
<br /><br /></div><div><a href="https://www.path2yoga.net/2011/03/what-is-arati-rituals-at-sivananda.html">Aarti (or arati)</a> is a ritual where oil lamps are waved in front of a deity, as an act of worship and as an offering towards that deity. </div><div><br />
In the <a href="https://www.tripsavvy.com/ganga-aarti-india-guide-1539713">Ganga aarti</a>, huge oil lamps are waved by priests in front of the holy river Ganges, along with the recitation of mantras. It is performed every day in Haridwar, Rishikesh, and Varanasi. <br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_LCveV8qMV43FF6H1S1AQlp6vggMTj1D3LF-t1lfQzLFDZYGbrQkaq33XDjy5Zx1OjT3OekBCMiout3YBZ2Ux6QufP1dbSis665r6llQCKQnFLhbpOePIL8fej6dpO0eHPn03M3Byaoc/s640/Ganga-Aarti-3.jpg"><img alt="Ganga Aarti in Varanasi" border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_LCveV8qMV43FF6H1S1AQlp6vggMTj1D3LF-t1lfQzLFDZYGbrQkaq33XDjy5Zx1OjT3OekBCMiout3YBZ2Ux6QufP1dbSis665r6llQCKQnFLhbpOePIL8fej6dpO0eHPn03M3Byaoc/d/Ganga-Aarti-3.jpg" title="Ganga Aarti in Varanasi" /></a></div><div><br /></div><div><br /></div><div>
If you wonder why, that's because the Ganges, for Hindus, is not a mere river. It is actually considered a goddess. The <a href="https://en.wikipedia.org/wiki/Ganga_in_Hinduism">goddess Ganga</a>.
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This reminds me of a story about Swami Vishnudevananda that we were told during the <a href="https://www.path2yoga.net/2011/01/sivananda-ttc-teachers-trainer-course.html">yoga teacher training course at the Sivananda Ashram in Kerala</a>.
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</div><blockquote><div>“Before leaving, I went down the Ganga where it was the custom of the Ashram to do Aarati (waving of lights) every evening. All the devotees and inmates of the Ashram assembled by the banks of the Ganga to watch Master [Swami Sivananda] perform this evening worship. I was sceptical. I was of a scientific temperament and knew that a river is only water, H2O. Imagine worshipping H2O!!</div><div><br /></div><div>But as I stood there and watched Master waving the lights, I saw the river become a mass of flowing lights. At that instant the river assumed a divine flow, a manifestation of the Grace of the Lord. Master turned and looked at me and in my mind I heard his message, ‘God pervades everything; this too is His Special Form.’ This entirely changed my outlook on life.” <i>Source: <a href="http://sivanandaonline.org/public_html/?cmd=displaysection&section_id=1697&parent=1648&format=html">The Divine Life Society</a></i></div></blockquote><div><br /><br /></div><div>
Unfortunately, although the Ganges is the holiest river in the world it is also one of the most polluted.
<br /><br /></div><div></div><blockquote><div>
“If just one day’s wastewater was pumped into the river was packed into half-liter soda bottles, they would stretch to the moon and back nearly four times. If it was formed into a cube, it would be twice the height of the Statue of Liberty.” </div><div><br />
“The problems are striking in Kanpur, near Varanasi. Here, toxic pollution from tanneries flows down slum-lined open sewers, straight into the Ganges. Tannery workers haul chemical-soaked buffalo hides into huge drums. The filthy run-off is dumped in the river” <i>Source: <a href="https://graphics.reuters.com/INDIA-RIVER/010081TW39P/index.html">graphics.reuters.com</a></i></div></blockquote><div><i><a href="https://graphics.reuters.com/INDIA-RIVER/010081TW39P/index.html"></a> </i>
<br />That is sad, isn't it? </div><div><br /></div><div>
However, the faith of the locals is so strong that some people not only bath in the river, but they also brush their teeth and even drink the river's holy water.
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Anyway, for me the Ganga aarti in Varanasi is incredible. Hundreds of people including local pilgrims and foreign tourists gather each day by the Ganges for this special event. </div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd7h_ZUngiQm9Jra4rO-ckrsY8AGXodE77TAphuhT_7jSiP_WzTUk9ga5xGPcl5ZLFkdIx9_TYBQ7dBydLhaECRw1aFsIIiXvykhVNi0TJW-UMHvRsNs4kc8HV4zTiPoPEbJVvq5QBFfU/s640/Ganga-Aarti-2.jpg"><img alt="Ganga Aarti Varanasi" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd7h_ZUngiQm9Jra4rO-ckrsY8AGXodE77TAphuhT_7jSiP_WzTUk9ga5xGPcl5ZLFkdIx9_TYBQ7dBydLhaECRw1aFsIIiXvykhVNi0TJW-UMHvRsNs4kc8HV4zTiPoPEbJVvq5QBFfU/d/Ganga-Aarti-2.jpg" title="Ganga Aarti Varanasi" /></a></div><div><br /><br /></div><div>
It starts at 6 pm and ends around 7 pm, but you need to arrive earlier if you want to find a good spot to seat. I think we got there around 5:30 pm.
<br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI5ZfOIy4ZXnYODVX0_VSpsnCnyOg1yqbDSukFNPVzgMQyZsfnWQ92mwc-wEUm6tMB2pf2Of9sr-2ajo_J07TYtrxGtq9U5l5eA2l3iXaVlBBF3C8Oe7H-q8UdRs06Nh7ppDJwk5jZyoE/s640/Ganga-Aarti-1.jpg"><img alt="Ganga Aarti in Varanasi" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgI5ZfOIy4ZXnYODVX0_VSpsnCnyOg1yqbDSukFNPVzgMQyZsfnWQ92mwc-wEUm6tMB2pf2Of9sr-2ajo_J07TYtrxGtq9U5l5eA2l3iXaVlBBF3C8Oe7H-q8UdRs06Nh7ppDJwk5jZyoE/d/Ganga-Aarti-1.jpg" title="Ganga Aarti in Varanasi" /></a></div><div><br /></div><div><br /></div><div>
Somebody recommended me (via Instagram I think), to also visit the <b>Ganga Aarti at the Assi Ghat</b>. This one starts at 6 am. She said she preferred this aarti because it is performed by girls that sing the mantras with beautiful voices.
<br /><br /></div><div>Unfortunately, we couldn't make it to this aarti cause the Assi Ghat was too far away for us. We didn't want to walk for half an hour at 5:30 am. Maybe next time. </div><div><br /></div><div><br /></div>
<div style="text-align: left;"><h2>
Meditation at Lahiri Mahasaya's temple
</h2><br /></div><div>
After the arati was over, around 7:30 pm we decided to look for a restaurant. We were starving! But without planning it, while searching for a restaurant we passed by Lahiri Mahasaya's temple again. This time it was open. </div><div><br /></div><div>
So we walked in right away, just in time for the evening puja. Dinner could wait.
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I felt a bit emotional, to be honest. I couldn't believe I was there. It was like traveling back in time to the first moment I read <a href="https://www.path2yoga.net/2010/04/autobiography-of-yogi-paramahansa.html">Autobiography of a Yogi</a>. The spiritual inspiration and awe were back with me.
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It's a really nice and well-maintained temple. The main building has a gigantic Shiva Lingam and three statues. One statue of Lahiri Mahasaya, and two other of yogis that I had not heard about before. Inside there are many pictures of different Indian yogis.
<br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUHlzZSigzkhZVcALTcejWp3HfYDN3mPyOVC77dkQp-JqqJC204uInvG9LvSj7MpL0yYCH0AW91UL9VtZ3FJV_iWnVApGf6dxCYKml22Yyekxu6Muo1lWCDo9k1aC43ZgdrZq3fr_Fmw0/s640/Lahiri-Mahasaya-Temple-2.jpg"><img alt="Lahiri Mahasaya Temple Varanasi" border="0" data-original-height="479" data-original-width="640" height="479" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhUHlzZSigzkhZVcALTcejWp3HfYDN3mPyOVC77dkQp-JqqJC204uInvG9LvSj7MpL0yYCH0AW91UL9VtZ3FJV_iWnVApGf6dxCYKml22Yyekxu6Muo1lWCDo9k1aC43ZgdrZq3fr_Fmw0/w640-h479/Lahiri-Mahasaya-Temple-2.jpg" title="Lahiri Mahasaya Temple Varanasi" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgamvcVYFkiaCkqJHk29dmtHhn2qgSZyNEc5r7v5cu6gNOsut0_Q5QyNu0xjiv5a_cz8tW6gTPSfc0MCz20z0mahAycfQDfCYaC6ttexCFlLMpi9OsmwjcjD7uODP1MvnX5Hn51iRAyjNQ/s640/Lahiri-Mahasaya-Temple-4.jpg"><img alt="Lahiri Mahasaya Temple Varanasi" border="0" data-original-height="479" data-original-width="640" height="479" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgamvcVYFkiaCkqJHk29dmtHhn2qgSZyNEc5r7v5cu6gNOsut0_Q5QyNu0xjiv5a_cz8tW6gTPSfc0MCz20z0mahAycfQDfCYaC6ttexCFlLMpi9OsmwjcjD7uODP1MvnX5Hn51iRAyjNQ/w640-h479/Lahiri-Mahasaya-Temple-4.jpg" title="Lahiri Mahasaya Temple Varanasi" width="640" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDxrKN5CoEEjAfguekjT08o1vV0bZMZYpKar0wip4QzVdQb2Uxu9n-VtCZzsA5Rqna-3CEqOaWu8g9zMlsSiyfDAkQ7VtDY-59psEqH7I731Z9yb7b6OBPZ59POgWS38D_dCABzMiL824/s640/Lahiri-Mahasaya-Temple-1.jpg"><img alt="Lahiri Mahasaya Samādhi Varanasi" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDxrKN5CoEEjAfguekjT08o1vV0bZMZYpKar0wip4QzVdQb2Uxu9n-VtCZzsA5Rqna-3CEqOaWu8g9zMlsSiyfDAkQ7VtDY-59psEqH7I731Z9yb7b6OBPZ59POgWS38D_dCABzMiL824/d/Lahiri-Mahasaya-Temple-1.jpg" title="Lahiri Mahasaya Samādhi Varanasi" /></a></div><div><br /></div><div><br /></div><div>
Opposite to the temple, there is a small hall and right next to the hall there is a “cave temple” dedicated to Babaji. It's beautiful, and it's a <b>perfect place to sit in meditation</b>.
<br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWQMMTN-nsbWD1Tv3rAhXX54lhTugeIRVSkpmxceany2IHq2rDt1TL5fot1_wRopMIdhk2O7Tjm_yY_F0MiVCJOXk-O53P8HJsydfjm6_pX6zcCzy3dftWwbofS7ViH_NRME7RmfhlTU/s640/Lahiri-Mahasaya-Temple-6.jpg"><img alt="Lahiri Mahasaya Temple Varanasi" border="0" data-original-height="479" data-original-width="640" height="479" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiEWQMMTN-nsbWD1Tv3rAhXX54lhTugeIRVSkpmxceany2IHq2rDt1TL5fot1_wRopMIdhk2O7Tjm_yY_F0MiVCJOXk-O53P8HJsydfjm6_pX6zcCzy3dftWwbofS7ViH_NRME7RmfhlTU/w640-h479/Lahiri-Mahasaya-Temple-6.jpg" title="Lahiri Mahasaya Temple Varanasi" width="640" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpwJl_L3tL3weWArvgGuTR0Yysg4DsESh8mjNjfKd0FnYE3TQSFQ3uAn7IekS9IdcJHez40X1HFx_p9YFOJYgv_SVfolAdAkT9UNAd5RMPRCo6rHk4ujXiyCZnLRCcKrZUXwjfuu7Q2qM/s640/Babji-Temple-Cave.jpg"><img alt="Babaji Cave Temple Entry" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpwJl_L3tL3weWArvgGuTR0Yysg4DsESh8mjNjfKd0FnYE3TQSFQ3uAn7IekS9IdcJHez40X1HFx_p9YFOJYgv_SVfolAdAkT9UNAd5RMPRCo6rHk4ujXiyCZnLRCcKrZUXwjfuu7Q2qM/d/Babji-Temple-Cave.jpg" title="Babaji Cave Temple Entry" /></a></div><div><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOfQxGNIZMyk3y-jQzNjBWd1A5SagGGP1naislYo82O4e8tWK0abl5uUXx-3OX0NPrljQYuNT0tMzy80ze4-cjI9cYke8sXc5_SFcstLlm2AzZ3FT2PRTUKs8c2jVjQx6k-TjFaqEBi0/s640/Babaji-Cave-Temple.jpg"><img alt="Babaji Cave Temple" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiUOfQxGNIZMyk3y-jQzNjBWd1A5SagGGP1naislYo82O4e8tWK0abl5uUXx-3OX0NPrljQYuNT0tMzy80ze4-cjI9cYke8sXc5_SFcstLlm2AzZ3FT2PRTUKs8c2jVjQx6k-TjFaqEBi0/d/Babaji-Cave-Temple.jpg" title="Babaji Cave Temple" /></a></div><div><br /></div><div><br /></div><div>
You don't always find a comfortable and clean space like this in Hindu temples to use for meditation. So I decided to come back the next morning for my meditation session. And again the following day. It was priceless. <b>A real meditation haven</b>.
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If I had stayed longer in Varanasi my daily routine would have included a morning meditation session at the temple and the evening Ganga Aarti at the Dashashwamedh Ghat.
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The temple apparently belongs to the family of Shibendu Lahiri, the grand grandson of Lahiri Mahasaya. Shibendu Lahiri is a Kriya Yoga teacher. He received initiation from his father, Satya Charan Lahiri, grandson of Lahiri Mahasaya.
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<h2>The Maha Shivaratri in Varanasi
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One of the best things about this trip was to be in Varanasi during the Maha Shivaratri, which was celebrated on the 21st of February.
<br /><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzzcOP5gBzagmzLOz1zw6UTAXqYgPzuiXMVFZnTNOdCchTAaqF3tHLhqX30a0zbzb8NsRVkktPq3UHr8ccoaLmkI4L0SMKpcjba3mGw9yEFcTJu4hRQxt-HnKhBlm7wHI5aee8wwS7QC8/s640/Shivaratri-Varanasi.jpg"><img alt="Maha Shivaratri in Varanasi" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgzzcOP5gBzagmzLOz1zw6UTAXqYgPzuiXMVFZnTNOdCchTAaqF3tHLhqX30a0zbzb8NsRVkktPq3UHr8ccoaLmkI4L0SMKpcjba3mGw9yEFcTJu4hRQxt-HnKhBlm7wHI5aee8wwS7QC8/d/Shivaratri-Varanasi.jpg" title="Maha Shivaratri in Varanasi" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">People ready to celebrate the Shivaratri after the conclusion of the Ganga aarti<br /></td></tr></tbody></table><div><br /></div><div><br /></div><div>
The Shivaratri is one of the biggest religious celebrations in India where the devotees honor Lord Shiva, and Shiva is the main God that is worshipped in Varanasi. So we were definitely in the right place.
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<blockquote>“Varanasi's legends go back some 10,000 years, to the oldest epics of Hindu literature, including the Puranas, the Vedas and the Mahabharata. They say Varanasi is the city of Lord Shiva, who walked here with his wife Parvati at the beginning of time.” <i>Source: <a href="https://www.smithsonianmag.com/travel/the-holy-city-of-varanasi-42862228/">smithsonianmag.com</a></i></blockquote><br /></div><div>
My main concern was to find a good place where to celebrate the festival.
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Normally, the Shivaratri is celebrated at night and the devotees usually stay awake all night long. But there was a small ashram (which I'll talk about in my next blog) that did their Shivaratri puja (ritual) in the morning. I was happy they invited us to join this puja. It was absolutely beautiful.
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But where could we go in the evening, when the Shivatri is actually celebrated?
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Well, of course, we went to Lahiri Mahasaya's temple. There couldn't have been a better place for me to join the Shivaratri puja.
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<h2>Visiting Sarnath
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By the way, a spiritual trip to Varanasi must include a visit to Sarnath.
<br /><br /></div><div><blockquote>“Sarnath (along with Bodhgaya and Kushinagar in India, and Lumbini in Nepal) is one of the four most important Buddhist pilgrimage destinations in the world. It has special significance because it's the place where the Buddha gave his first sermon.” <i>Source: <a href="https://www.tripsavvy.com/sarnath-the-complete-guide-4686998">tripsavvy.com</a></i>.</blockquote></div><div><br /></div><div>So of course we visited Sarnath. We took an Uber during the morning and stay there till the afternoon. It is only thirty minutes from Varanasi but it has a completely different vibe. </div><div><br /></div><div>
Similar to Bodhgaya, you can find many Buddhist temples and monasteries from different Buddhist countries, all around Sarnath.
<br /><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3JmmpAvZdNyew_oNzmi84xVZAHaeoaXzUqa6Im6xsHYDeIGbNI_pBSi6DQUhlL5fTKLAwK4LBKvZlxxEOlfOXyHLNEmGyYLr-lr_uaU9aLi0n5xBo70uipNQRtm069I3e6G0BCB2EuNc/s640/Sarnath-Buddha-Statue.jpg"><img alt="Vietnamese Temple Sarnath" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi3JmmpAvZdNyew_oNzmi84xVZAHaeoaXzUqa6Im6xsHYDeIGbNI_pBSi6DQUhlL5fTKLAwK4LBKvZlxxEOlfOXyHLNEmGyYLr-lr_uaU9aLi0n5xBo70uipNQRtm069I3e6G0BCB2EuNc/d/Sarnath-Buddha-Statue.jpg" title="Vietnamese Temple Sarnath" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmC-KhwWRAsiZI0ssL8IaIVg8i_X62vJhmldJzhP0ogovF9xbEGTf_QL4aJSf0d27nzlGf-Ky9mJgZtfh993XsPXbb7jfl5cdZUFtTxe6I_h2FD78uk0HfZgoC__0inaEfli982PBAX5U/s640/Sarnath-Vietnamese-Temple.jpg"><img alt="Vietnamese Temple Sarnath" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjmC-KhwWRAsiZI0ssL8IaIVg8i_X62vJhmldJzhP0ogovF9xbEGTf_QL4aJSf0d27nzlGf-Ky9mJgZtfh993XsPXbb7jfl5cdZUFtTxe6I_h2FD78uk0HfZgoC__0inaEfli982PBAX5U/d/Sarnath-Vietnamese-Temple.jpg" title="Vietnamese Temple Sarnath" /></a></div><div><br /></div><div><br /></div><div>
I was very impressed by the huge Buddha statue at the <a href="https://goo.gl/maps/otD4ybSnANtVDVzK9">Vietnamese Buddhist Monastery</a> (Google Maps). I had not seen this one during my first visit in 2005.
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<br /><br /></div><h2 style="text-align: left;">Video: a spiritual trip to Varanasi</h2><div><br /></div><div>Update 27/07/20: This video I just published is a more condensed version of this experience but at the same time you'll get to see and discover a lot more about Varanasi. I hope you enjoy watching it. </div><div><br /></div><div style="text-align: left;">
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<div class="videoresp"><iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/AfKvzg06Q5c" width="560"></iframe>
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<h2 style="text-align: left;">One day I'll return to Varanasi</h2><br /></div><div>
There is a lot that I have yet to discover in Varanasi, but spending a little bit of time at Lahiri Mahasaya's temple and witnessing the Ganga arati was exactly what I wanted to experience during this trip.
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I'm sure one day I will visit Varanasi again. I hope I will discover a lot more then.
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After Varanasi, he headed more north. It was a very long journey (24 hours with two trains) to reach the <a href="https://www.path2yoga.net/2020/03/aurovalley-ashram-rishidwar.html">Aurvalley Ashram in Rishidwar</a> where we stayed for six more days.
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In my next blog, I'll tell you about <a href="https://www.path2yoga.net/2020/12/varanasi-ashram-guesthouse.html">the only ashram I was able to find in Varanasi</a>, plus a lot of tips to plan your next visit. So make sure you <a href="http://eepurl.com/zWeez">subscribe to my newsletter here</a> to be notified whenever I publish a new blog.
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If you've enjoyed reading this blog please don't hesitate to comment, like it, and share it with your friends. Thanks for your support.
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</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com20tag:blogger.com,1999:blog-4277020627848966799.post-8769959396501428902020-07-05T09:46:00.001+05:302022-10-01T21:03:34.610+05:30What is Guru Purnima and How it is Celebrated<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcyJ4np3UsrDB2taqjz38wxUJzquYAKGmaPhlFiSRpFyhl5OJJI-TA2yve7u3ETRCOYLDyuTMplZb2DRwaa4nuyxqHNplvsWVMRTRthp7vKGLi_P0PDpBlLyqR4-6HheinCz8_vdWS9mc/s640/Guru-Purnima.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Guru Purnima" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhcyJ4np3UsrDB2taqjz38wxUJzquYAKGmaPhlFiSRpFyhl5OJJI-TA2yve7u3ETRCOYLDyuTMplZb2DRwaa4nuyxqHNplvsWVMRTRthp7vKGLi_P0PDpBlLyqR4-6HheinCz8_vdWS9mc/d/Guru-Purnima.jpg" title="Guru Purnima" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><font size="2">Photo by <a href="https://unsplash.com/@lmtrochezz">Lina Trochez</a> on <a href="https://unsplash.com">Unsplash</a></font><br /></td></tr></tbody></table><div><br /></div><div>Today is a special day in India called Guru Purnima, a day when all gurus are honored. To understand what exactly is Guru Purnima, why it is celebrated, how it is celebrated, and what foreigners can do on this day I decided to reach out to my friend Arvind Pare, a well-known Vedanta teacher based in Mysore, India. </div><span><a name='more'></a></span><div><br /></div><div>I met Arvind for the first time in 2012 when <a href="https://www.path2yoga.net/2012/06/visiting-friend-at-swami-dayananda.html">I visited my friend Lakshya at Arsha Vidya Gurukulam</a>. That's Swami Dayananda's Ashram in Coimbatore. She briefly introduced him to me back then. Arvind lived at the ashram for 15 years studying Vedanta directly under the guidance of his teacher Swami Dayananda Saraswati.</div><div><br /></div><div>Later on, I met Arvind again just when he was moving to Mysore. Today he is a very popular Vedanta teacher among foreign students who travel to Mysore to practice yoga. I've been to many of his classes myself. He is so popular you need to make sure you arrive on time or you won't find a place to sit. </div><div><br /></div><div>His school name is called <a href="https://www.facebook.com/SwadhyayaMysore">Swadhyaya</a>. He is currently offering online classes on the Yoga Sutras, <a href="https://www.path2yoga.net/2010/04/bhagavad-gita.html">Bhagavad Gita</a>, and the Kenopanishad. If you are interested in following his online classes you can contact him directly via <a href="https://www.facebook.com/SwadhyayaMysore">his Facebook Page</a>.</div><div><br /></div><div>I sent these questions to Arvind just three days ago. Luckily he managed to send me a few voice messages yesterday afternoon with the answers. I spent the whole night transcribing them and working on this blog to be able to share it today, on Guru Purnima day. So I hope you'll find it helpful.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is Guru Purnima</h2><div><br /></div><div>Purnima means a full moon day, and according to the Indian calendar, we celebrate it this month. This day has always been devoted to recognizing, respecting, and worshiping the guru.</div><div><br /></div><div>This day happens to be the birthday of the great sage Vyasa. Vyasa is the author of the Mahabharata, and therefore he is also the writer of <a href="https://www.path2yoga.net/2010/04/bhagavad-gita.html">the Bhagavad Gita</a>, because the Bhagavad Gita comes in the middle of the Mahabharata.</div><div><br /></div><div>He is also sometimes referred to as Veda Vyasa. </div><div><br /></div><div>He did not write the Vedas. The Vedas, a huge body of knowledge, we say haven't been written by anyone. They have been received by the humanity, but Vyasa arranged them and compiled them into four Vedas: the Rig-Veda, Sama-Veda, Yajur-Veda, and Atharva-Veda. </div><div><br /></div><div>That is another great contribution of Vyasa, besides the Mahabharata and the Bhagavad Gita.</div><div><br /></div><div>And then we have the Puranas which is, you can say, mythological history. But it is not all myth. There is also a lot of teachings in many of these Puranas, the teachings of Advaita Vedanta. </div><div><br /></div><div>Out of the Puranas, there are eighteen Puranas, which we call Ashtadasha Maha Puranas. Vyasa is supposed to be the writer of those Puranas.</div><div><br /></div><div>And then there is the Brahma Sutras. Just like the Yoga Sutras, we have the Brahma Sutras. That is also a writing of Vyasa Badarayana. Badarayana is another name for Vyasa. </div><div><br /></div><div>So you can understand how great is the contribution of Vyasa and why his birthday has been chosen as the date to recognize the entire lineage, the <i>parampara</i> of all the gurus. </div><div><br /></div><div>The <i>parampara</i> starts with Narayana, the Lord, and Vyasa is considered an <i>avatara</i> of Narayana, the greatest. If we didn't have Vyasa we would have nothing. That's how we look upon him. So his birthday is therefore designated as the day when all the gurus can be recognized. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">Why is Guru Purnima celebrated?</h2><div><br /></div><div>Well, we say that guru is the one who removes the <i>avidyā</i>, the ignorance of the Self. We generally say <i>gu</i> is the darkness and <i>ru</i> is the remover. Therefore the word <i>guru </i>means the one who removes darkness. </div><div><br /></div><div>That is often quoted but then, what is this darkness? It is not the absence of light as we know it. That is just a metaphor. </div><div><br /></div><div>A person who is born is already someone who is born with <i>avidyā,</i> with ignorance. So we all have ignorance until it is removed. It is more like a principle and the only way it can be removed is by gaining the <i>vidya</i>, the knowledge of the Self. </div><div><br /></div><div>And so guru is the person who gives the knowledge, the <i>vidya</i> which can remove this <i>avidyā,</i> the darkness of ignorance. Therefore the guru is revered in this culture more than anything else. </div><div><br /></div><div>We say in Vedanta, Mahavakyasya Upadesakarta, the teacher of the sentence which shows the oneness between Jiva and Īśvara is the guru. That sentence is Tat Tvam Asi: You are That. </div><div><br /></div><div>Whoever makes you see the meaning of this sentence that person is called guru. That's where the word guru can be used. </div><div><br /></div><div>In any other situation when the word guru is used, is to show respect for the teacher. Not every teacher is a guru. Guru is of course a teacher, but not all the teachers are really considered a guru. </div><div><br /></div><div>Whether it be dance gurus, yoga gurus, or the gurus of music, they are also given similar respect. But the word guru (in its original meaning) is mainly reserved for the one who removes avidya. </div><div><br /></div><div>“Students of Indian classical music and Indian classical dance, which also follow the Guru shishya parampara, celebrate this holy festival around the world.” <a href="https://en.wikipedia.org/wiki/Guru_Purnima">Wikipedia</a>. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What do people do on Guru Purnima?</h2><div><br /></div><div>Guru in this culture is also equated to Īśvara because guru is the one who gives you knowledge of Īśvara which removes the ignorance. That's why many people like to go on this day to a temple because Īśvara is the first guru. Even in the Patanjali Yoga Sutras Īśvara is considered the first guru: </div><div><br /></div><div style="text-align: center;">पूर्वेषामपि गुरुः कालेनानवच्छेदात् ।<span class="Apple-tab-span" style="white-space: pre;"> </span></div><div style="text-align: center;">Pūrveṣāmapi guruḥ kālenānavachchhedāt </div><div style="text-align: center;">Because he (Īśvara) is not limited by time, he is the guru of even the first gurus.</div><div style="text-align: center;">Y.S. I.26</div><div><br /></div><div>So the <i>guru parampara</i> (the guru lineage) either begins with Vishnu Nārāyaṇa or with Shiva Dakshinamurti (different forms of Īśvara). Both are our starting point for the <i>guru parampara</i>.</div><div><br /></div><div>That's why many temples on this day of Guru Purnima will be cleaned up and decorated beautifully, and a lot of people will visit these temples to pay their respects and worship Īśvara, in many different ways.</div><div><br /></div><div>And of course, if there are people who are learning dance or music they cannot forget to go to their guru if he is in the same city, or at the very least give him a phone call. Some of these teachers can get very angry if you don't remember them on the Guru Purnima day. </div><div><br /></div><div>So lots of people on the Guru Purnima day will go to their teachers with flowers and sweets and then they will bow to their guru to show respect for them in this way. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">What can foreigners in India do on Guru Purnima?</h2><div><br /></div><div>And that is exactly what foreigners can also do. They don't have to do anything different. They can just go with their friends to whomever they consider their guru. </div><div><br /></div><div>Even a yoga teacher is paid the same amount of respect. Even though he is perhaps not removing avidya, except for removing the avidya of some asanas, he is still extended this respect generally reserved for the guru, because we don't lose anything in respecting a teacher at the same level as a guru.</div><div><br /></div><div>The problem happens when they are considered seriously as a real guru. Later on, people suffer because their guru did not live up to their guru status. Otherwise, we have a tradition of considering all teachers as gurus and respecting them, because by respecting them alone we learn.</div><div><br /></div><div>Foreigners can also go along with their Indian friends to their guru and offer flowers and bow to them in whichever way they want. If they want to do namaste that is fine in my book but some people might expect you to touch their feet.</div><div><br /></div><div>Either way, paying your respect and bringing something in your hands is important, because when you visit your guru you don't go empty-handed. That is a rule.</div><div><br /></div><div>When you go to a temple, when you go to a guru or when you go to a king ––we use to have kings earlier––, when you go to them you do not go empty-handed. </div><div><br /></div><div>“Riktpaniḥ na pashyeta devam rajanam gurum.” An empty-handed person may not go to see a king, a God, a temple or a guru. This is a quote the Swami Dayananda used to quote, but the source is unknown.</div><div><br /></div><div>So bringing something that the guru may be able to use, or some sweets and flowers, and just paying your respect to him, that's what foreigners can also do.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How long does Guru Purnima last?</h2><div><br /></div><div>Guru Purnima lasts just one tithi, one full moon day, that's it. A moon day is slightly shorter than a solar day. The solar day is 24 hours but the moon day is 23 hours and a little bit more.</div><div><br /></div><div>In the Indian calendars, you can see that the Guru Purnima starts let's say at 11:30 am and finishes the next day at 10:15 am. Something like that. You can always look at the Panchangan, the Indian calendar, and find out.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How to contact Arvind Pare</h2><div><br /></div><div>I hope you've found this mini-interview helpful. Please don't hesitate to like it and to share it with your friends.</div><div><br /></div><div>Also, don't forget to visit Arvind's <a href="https://www.facebook.com/SwadhyayaMysore">Swadhyaya Facebook Page</a> to find out about his online teaching schedule. To know more about him you can also visit his website <a href="http://www.swadhyaya.info">swadhyaya.info</a>, his <a href="https://www.youtube.com/channel/UCtBJRrdWcOcLidES3dLfIWQ/featured">YouTube channel</a> and his <a href="https://www.instagram.com/swadhyayamysore/">Instagram</a> (not very active there yet). </div><div><br /></div><div>Make sure you also <a href="http://eepurl.com/zWeez">subscribe to my newsletter here</a> so you don't miss my future blog updates. Thanks for your support.</div><div><br /></div><div>May the blessings of all the Gurus be with you on this day.</div><div><br /></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com2tag:blogger.com,1999:blog-4277020627848966799.post-11749276632367752822020-06-21T17:23:00.004+05:302020-07-06T10:18:54.221+05:30The Mindful Eating Meditation I Do to Stay Calm (Step-by-Step)<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZk17UGu2WIwrfnHrm2qmpr1yjTCr6M4lDMF9_DBdwCgBf1XLwaMsk3w5o20Tmhdq2panC9bDD-01zFvrrjeKlloe1DH59N0gqzJGm135pWHmSjabUNrknoqVE4RuxZ9DHX1oDZyqmspc/s640/Mindful-Eating-Meditation-6.jpg"><img alt="Mindful Eating Meditation" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZk17UGu2WIwrfnHrm2qmpr1yjTCr6M4lDMF9_DBdwCgBf1XLwaMsk3w5o20Tmhdq2panC9bDD-01zFvrrjeKlloe1DH59N0gqzJGm135pWHmSjabUNrknoqVE4RuxZ9DHX1oDZyqmspc/d/Mindful-Eating-Meditation-6.jpg" title="Mindful Eating Meditation" /></a></div><div><br /></div>15 years ago I discovered a simple mindful eating meditation technique at a Buddhist monastery in Nepal. It's been a lifesaver. Today, whenever I notice that I'm eating in a rush, stressed, or anxious, I try eating mindfully using this method. By the time I finish my meal I usually feel calm, present, and clear-headed.<span><a name='more'></a></span><div><br /></div><div><br /></div><h2 style="text-align: left;">How I discovered mindful eating</h2><div><br /></div><div>The first time that I had the opportunity to experience eating in silence and mindfully was back in 2006 when <a href="https://www.path2yoga.net/2010/04/one-month-meditation-course-in-nepal.html">I stayed for one month at Kopan, a Buddhist monastery in Nepal</a>.</div><div><br /></div><div>Well, as a solo traveler I've had plenty of opportunities to eat in silence and on my own, even before visiting the monastery, but eating in silence is not the same as mindful eating. </div><div><br /></div><div>Eating in silence is a good habit because it gives you the opportunity to eat mindfully. But you can be eating in silence and at the same time pay no attention at all at what you are eating. </div><div><br /></div><div>On the other side, you can be having a meal with friends yet at the same time, you might be eating mindfully. That's a lot more difficult though.</div><div><br /></div><div>Anyway, there was no instruction on how to eat mindfully at the monastery. We were simply told to have our meals in silence. But mindful eating is something that happens almost naturally when you are in this kind of environment.</div><div><br /></div><div>It was very easy to do it at this time, and I really got into it. I got so much into it that other foreigners staying at the monastery would approach me just tell me how much they love seeing me eating. </div><div><br /></div><div>My body movements became conscious and graceful. My breath became very slow and deep. I felt calm, relaxed, and radiant. Mindful eating became clearly another form of meditation. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">How our environment can influence our behavior</h2><div><br /></div><div>I never imagined that eating slowly and quietly could make me feel this way. It was a very profound and joyful experience. </div><div><br /></div><div>But it is easy to have this experience when you are in a conducive environment like at a Buddhist Monastery. The spiritual vibrations of a place like this make it very natural and almost effortless to eat slowly and consciously.</div><div><br /></div><div>The day I left the monastery after the one month course was over, I decided to have lunch at one of the local restaurants in Thamel. </div><div><br /></div><div>Thamel is a very touristy area in Kathmandu. It is packed with shops, bars, and restaurants. It has a very different vibe to that of the monastery. As a matter of fact, it is the complete opposite. </div><div><br /></div><div>So when I got my food served I was ready to eat mindfully like I did every day for one month at the monastery, but believe it or not, I couldn't do it.</div><div><br /></div><div>I could feel how I was rushing through my food. I was not stressed, worried, or anxious, but I was definitely not in the same calm state that I was when I was at the monastery.</div><div><br /></div><div>Like I mentioned in my video <a href="https://youtu.be/z4kl48Hs-a0">My Meditation Retreat in a Buddhist Monastery in Nepal</a>, Kopan is a very powerful spiritual place.</div><div><br /></div><div>A few years later when <a href="https://www.path2yoga.net/2011/01/sivananda-ttc-teachers-trainer-course.html">I visited the Sivananda Ashram in Kerala for my yoga teacher training course</a>, I tried mindful eating again. Because of the environment, I was once more able to do it without any effort. </div><div><br /></div><div><br /></div><h2 style="text-align: left;">We need determination to overcome our habits</h2><div><br /></div><div>But don't worry, this doesn't mean that you have to go to a monastery, a retreat, or an ashram to be able to practice mindful eating. You can try it right from the comfort of your own home. </div><div><br /></div><div>I must admit though, mindful eating in our day to day life is still challenging. </div><div><br /></div><div>Even if you have the opportunity to eat in silence you might still need a strong determination and will power to eat mindfully.</div><div><br /></div><div>A lot of times, although I can see myself eating in a rush, with my body and mind tense, somehow I'm still unable to stop myself. </div><div><br /></div><div>It can take me a lot of determination to slow down and eat more consciously, and even then, many times I've failed. Such is the power of our habits.</div><div><br /></div><div>But whenever I do succeed, after a few minutes I can clearly feel all the mental restlessness and physical tension dissipating. Instead, an experience of calm and tranquility takes place.</div><div><br /></div><div>I'm always amazed by this experience. It is mind-blowing how from one moment to next my physical and mental state can have such a drastic change. </div><div><br /></div><div>I can assure you that if you follow the steps that I suggest below, by the time that you finish your meal you can have that same experience. The effort is totally worth it.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Why we eat so fast</h2><div><br /></div><div>It is true, sometimes I eat so fast that when I'm done with my food I wonder where did it go. Lol. Does this ever happen to you? </div><div><br /></div><div>There could be many reasons for this.</div><div><br /></div><div>One reason, as I mentioned in my blog <a href="https://www.path2yoga.net/2020/06/the-beauty-of-silence.html">The Beauty of Silence</a>, could be because we are used to eating while doing something else, like watching TV.</div><div><br /></div><div>Another reason could be because of stress and anxiety.</div><div><br /></div><div>We might feel overwhelmed by our endless to-do list, so we eat fast to continue with our work right away. Perhaps we believe that by finishing our food quickly we will have more time to complete our tasks. </div><div><br /></div><div>The reality is quite the opposite. Although we might have “saved” a few minutes, eating in a rush creates even more mental tension. </div><div><br /></div><div>This means that we are unable to think clearly and work with concentration. So whatever we have to do takes us even longer.</div><div><br /></div><div>Or perhaps, like Irene Rubaum-Keller mentions in <a href="https://www.huffpost.com/entry/mindful-eating_b_2908336">this article</a>,</div><div><blockquote>“There is anxiety associated with eating if you have a weight problem and sometimes you just want to get the eating over with so you can reduce that anxiety. It's stress, and guilt, and fear all rolled into one strange feeling when sitting down, or in many cases, standing up to eat.”</blockquote></div><div><br /></div><div>Whatever the reason is, when we eat in a rush without truly appreciating our food <b><i>we are not in the present</i></b>. </div><div><br /></div><div>This creates, besides more stress and health issues, a certain feeling of discontent within that we might not be very aware of. </div><div><br /></div><div>The solution to this is quite simple though. We need to slow down, and we can use mindful eating meditation for that. </div><div><br /></div><div>Using our mealtimes as a meditation session can leave us feeling calm and relaxed, ready to continue with our work with concentration and mental clarity.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What exactly is mindful eating?</h2><div><br /></div><div>Let me first give you my own definition:</div><div><br /></div><div>Mindful eating is simply to pay full attention to the food we are eating, the act of eating, and our mental or emotional state while we are eating, allowing ourselves to experience the present moment with a calm state of mind. </div><div><br /></div><div>This is the way that I like to express it, but there are many other definitions that you can find online. </div><div><br /></div><div>For instance, <a href="https://www.headspace.com/mindfulness/mindful-eating">Headspace</a>, a very popular meditation site, says about mindful eating:</div><div><blockquote>“Mindful eating simply invites us to be present while cooking or eating, allowing us to truly savor our food without any judgment, guilt, anxiety, or inner commentary. ”</blockquote></div><div><br /></div><div><a href="https://www.health.harvard.edu/staying-healthy/8-steps-to-mindful-eating">Harvard Health Publishing</a> says:</div><div><blockquote>“In essence, mindful eating means being fully attentive to your food—as you buy, prepare, serve, and consume it.”</blockquote></div><div><br /></div><div>And according to <a href="https://www.helpguide.org/articles/diets/mindful-eating.htm">HelpGuide</a>:</div><div><blockquote>“Mindful eating is maintaining an in-the-moment awareness of the food and drink you put into your body, observing rather than judging how the food makes you feel and the signals your body sends about taste, satisfaction, and fullness.”</blockquote></div><div><br /></div><div>Thich Nhat Hanh, probably the most popular mindfulness teacher in the world, says in his book How to Eat:</div><div><blockquote>“If you are thinking of work while you chew, that's not eating mindfully. When you pay attention to the apple, that is mindfulness.” </blockquote></div><div><br /></div><div>I think that summarizes it all, right?</div><div><br /></div><div><br /></div><h2 style="text-align: left;">The benefits of mindful eating</h2><div><br /></div><div>There is a myriad of benefits from eating mindfully. Leo Batuta, the author of a very popular blog called Zen Habits, included a nice summary of these benefits in <a href="https://zenhabits.net/what-is-mindful-eating/">his own article about mindful eating</a>:</div><div><br /></div><div style="text-align: left;"><ol style="text-align: left;"><ol><li>You learn to eat when you’re hungry, and stop when you’re sated.</li><li>You learn to really taste food, and to enjoy the taste of healthy food.</li><li>You slowly start to realize that unhealthy food isn’t as tasty as you thought, nor does it make you feel very good.</li><li>As a result of the above three points, you will often lose weight if you’re overweight.</li><li>You begin to sort through the emotional issues you have around food and eating. This takes a bit longer, but it’s important.</li><li>Social overeating can become less of a problem — you can eat mindfully while socializing, with practice, and not overeat.</li><li>You begin to enjoy the eating experience more, and as a result enjoy life more, when you’re more present.</li><li>It can become a mindfulness ritual you look forward to.</li><li>You learn how food affects your mood and energy throughout the day.</li><li>You learn what food best fuels your exercise and work and play.</li></ol></ol></div><blockquote style="border: none; margin: 0px 0px 0px 40px; padding: 0px; text-align: left;"><div><br /></div></blockquote>I'm sure you'll agree these are all valuable benefits, and a good reason to start eating mindfully right away. But almost none of them are really of my interest. <br /><br />In my opinion, the main benefits of eating mindfully are the experience of calm and the experience of being in the present that you can have, during or after your meal. <br /><br />Seriously, you can feel like a different person by the time you finish your food. That's my main interest and the focus on the approach I take. <br /><br />I'm surprised Leo didn't mention these benefits in his list.<br /><br /><br /><h2 style="text-align: left;">How I Practice Mindful Eating Meditation (Step-by-Step)</h2><br />The steps I mention below are what I discovered at the monastery in Nepal, simply by trying it. <br /><br />Like I mentioned before, my intention when I try this mindful eating meditation is on being calm and present. It is basically an extension of my sitting meditation practice. <br /><br />You might have other intentions and that's perfectly fine. You can adjust these steps to your own liking to find what works best for you.<br /><br />I also published a video to show you how I actually do it. It's like a guided meditation, so you could try mindful eating with me. But make sure you also read the steps below for more clarity.<br /><br /><div class="videoresp">
<iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/dVzDSfNpQz8" width="560"></iframe></div><br /><br />I was moving a bit too fast in the video though. You know, I was worried about the recording, the framing, and so on, so I was not very relaxed at that moment. But by the end, I started to really get into it.<br /><br /><br /><h3 style="text-align: left;">1. Take a moment</h3><br />When I try mindful eating I normally like to sit in silence for a moment before I start my meal. I observe my breath allowing myself to calm down and enter a relaxed state before I take the first mouthful.<br /><br />Like I mentioned in <a href="https://www.path2yoga.net/2020/06/the-beauty-of-silence.html">my previous blog</a>, I turn off all distractions like online videos or even music so that I can eat in silence. <br /><br />During this moment I also like to say a mental prayer to express gratitude for the food that I'm about to have. Actually, I try to do this in every meal regardless if I'm practicing mindful eating or not.<br /><br />It doesn't matter what is your tradition or religion, or if you are a non-believer. You can always take a moment to feel grateful and <b><i>realize how much we depend on grace and on others</i></b> for our own sustenance. <br /><br />At the monastery, meal times were used as an opportunity to practice <i>loving-kindness, compassion, and equanimity</i>, feeling gratitude towards all the people that have worked to bring our food to our table. <br /><br />Just think about it. From the farmer till the cook, hundreds of people have contributed with their work and effort so that we can have this meal. We couldn't survive on this planet if it wasn't for the kindness of others. <br /><br />Realizing how much we actually depend on others just to have one meal, help us to be humble and it teaches us to cherish others. <br /><br /><br /><h3 style="text-align: left;">2. Move consciously</h3><br />Whenever I'm ready I consciously and slowly allow my hands to move to reach for my first bite. Making conscious and slow movements helps to keep the mind in the present moment. <br /><br />You can think of it as a moving meditation, or a meditation in action, such as Tai-Chi or the traditional Japanese tea ceremony. Every movement is conscious, graceful, and deliberate. <br /><br />Moving slowly can also help us to <b><i>become a detached witness of our actions</i></b>. You are able to observe yourself eating, taking some distance from the act of eating, and from any negative mental or emotional state at this time.<br /><br />But don't worry if you miss these first two steps, as it will most likely happen at the beginning. You can always start your mindful eating practice in the middle of your meal.<br /><br />To be honest, when I am restless and agitated I can barely manage to take a moment before I start my meal. I may say a quick prayer and then I quickly start to eat. <br /><br />Often, halfway through my meal, I have to make the conscious effort to slow down and be mindful. This means that many times I start eating mindfully from the following step 3.<br /><br /><br /><h3 style="text-align: left;">3. Put your hands down</h3><br />As soon as I take the first mouthful, with slow and conscious movements, I put down the fork and knife, or the spoon that I'm using. Then I rest my hands on my lap and I focus on the food I'm chewing. <br /><br />This is really important. <b><i>You have to let go of the cutlery and put your hands down</i></b>. <br /><br />If you keep holding your fork and knife you will not notice that all of a sudden your hands start reaching for your next bite, even without having finished the food you still have in your mouth.<br /><br />By putting your utensils down, and resting your hands on the table or on your lap, you are allowing yourself some time to be fully aware whenever you take your next bite.<br /><br />Putting your utensils down also gives you <b><i>an opportunity to move mindfully</i></b>, by making every movement graceful and conscious, placing your utensils very carefully on your plate.<br /><br />If you are from India or other neighboring countries where you normally eat with your hands this won't apply to you of course. But you can still just relax your arm down without touching your food. <br /><br /><br /><h3 style="text-align: left;">4. Chew your food thoroughly</h3><br />When I'm chewing my food I'm not trying to experience every flavor or texture, like many teachers suggest. <br /><br />That's certainly a good thing to do, but I prefer simply to focus on chewing my food thoroughly. <br /><br />I always remind myself at this moment that the stomach has no teeth. By chewing our food properly we are helping our digestive system to better assimilate our food and make the best out of it. Like the quote says: <br /><br />“Chew your liquids and drink your solids.” <br /><br />It is the same idea. Even when we drink we should keep those juices for some time in our mouth to stimulate the release of digestive enzymes. <br /><br />I know, this doesn't have much to do with mindful eating, but you might consider counting how many times you chew to help the mind stay present.<br /><br />Some people suggest that you should chew your food for at least 32 times. I see no reason for that. I don't think you can chew mash potatoes that much, right? And a salad could take even longer than that.<br /><br />The point is to take your time to properly chew your food before you swallow it and go for another bite.<br /><br /><br /><h3 style="text-align: left;">5. Take two slow breaths</h3><br />The next step is the most important step in mindful eating. In my experience, this step is what has mainly helped me transform a mundane activity like eating into a truly meditative experience. <br /><br /><b><i>After I finish chewing my food</i></b>, and while I keep my arms relaxed with my hands on my lap, <b><i>I take two slow breaths</i></b>. As I inhale I feel my belly slowly expanding and as I exhale I feel my belly slowly contracting. <br /><br />I'm not chewing at this moment. I'm not doing anything at this moment. I'm simply observing my breath with my arms relaxed and my hands resting on my lap.<br /><br />I make sure there is no movement at all in my chest. This is very important. Belly breathing induces relaxation while chest breathing induces tension. If you watch my video you'll notice that my chest hardly moves, if it moves at all. <br /><br />Well, you can't barely notice the movement of my belly as well because of the position of the camera but if you pay attention carefully, you might see my t-shirt moving slightly, following the movement of my belly.<br /><br />By observing the movement of your belly, according to the rhythm of your breath, you naturally enter a relaxed state of mind. You need to make sure though the breath is relaxed, slow, and effortless.<br /><br />I am basically combining mindful eating with mindful breathing, and this is very effective as each practice support the other. <b><i>It's like half the time you are in a sitting meditation and the other half you are eating consciously</i></b>.<br /><br />By the way, if you feel like you just can't wait for two breaths to take your next mouthful then I recommend you take three breaths instead. <br /><br />Yes, I am serious. <br /><br />If you feel that almost irresistible urge to go for your next bite, this means that you are definitely stressed, and that is exactly what we are trying to deal with here. <br /><br />By gently forcing yourself to take another slow and relaxed breath you give yourself more time to relax and to overcome this anxiety.<br /><br />I suggest you visit my blog <a href="https://www.path2yoga.net/2018/01/why-sitting-still-doing-nothing-is-more-productive-than-you-think.html">Why Sitting Still Doing Nothing is More Productive Than You Think</a> to understand better the effect of stress on the mind and how the breath can help to overcome this tension.<br /><br /><br /><h3 style="text-align: left;">6. Decide when to move before you move</h3><br />This next step is another very crucial step. After taking these two breaths, before I make any movements, I bring my awareness to my arms knowing that I am about to move. <br /><br /><b><i>I resist the tendency to let my arms move right away, and instead, I consciously decide when to move them</i></b>. Only then I allow my hands to reach for the fork or spoon before taking my next mouthful.<br /><br />It is actually quite difficult to be aware that you are about to move before you move. Taking those two breaths makes the process much easier since this allows the nervous system to relax, and it also gives you the time to be mindful.<br /><br /><br /><h3 style="text-align: left;">7. Move slowly</h3><br />Once you decide to move, since the movement is under your control it is easier to move slowly and consciously. <br /><br />You will notice that if you eat like this for a while there will be a moment when you naturally start moving very slowly and without any effort. <br /><br />Even if you get distracted and your arms move before you decide to move, you will notice that your movements are more graceful.<br /><br />This last step is pretty much the same as the second step. <br /><br />I decided to make an emphasis here though because it is much easier to do after you finish chewing your food and after you take those two slow breaths. <br /><br />Also, as I mentioned before, even if you forget about mindful eating when you start eating you can always start in the middle of your meal. You will then naturally start by putting your hands down, watching your breath, and then moving consciously.<br /><br />After this last step, you simply keep repeating this process on and on until you finish your food.<br /><br /><br /><h2 style="text-align: left;">In Summary</h2><br />These few steps (steps 3 to 6) of putting the hands down, watching your breath and consciously decide when to move next, is what in my experience truly helps you to stay mindful throughout your meal. <br /><br />It doesn't matter if you forgot to take a moment in the beginning. It doesn't matter if you are already eating in a rush. You can start eating consciously at any time by putting the hands down and taking two slow breaths. <br /><br />Taking these two slow breaths and moving slowly each time will gradually relax your nervous system.<br /><br />If you were feeling anxious or stressed when you sat down to eat, by the time that you finish your meal you will most certainly experience a completely different mental and physical state.<br /><br /><br /><h2 style="text-align: left;">When is the best time to practice mindful eating meditation</h2><br />The easiest way to practice this mindful eating meditation is to do it whenever you are able to eat in silence. That's probably going to be the first challenge for most people. <br /><br />Mealtimes, particularly in western countries, is a moment to be sociable and to engage with our family or friends. For many of us, it is a very strong part of our culture. We can't just sit in silence and ignore others, and we can't force others to do the same. <br /><br />However, if your partner is open for it you could both try this together. <br /><br />Believe me, eating in silence with your loved one, when both of you are into it, can be a beautiful experience. Sharing a meal in silence it's a different way to connect with each other. <br /><br />After you finish your meal you can always stay on the table to talk with each other. Who knows, maybe after sharing that experience you might have more meaningful conversations.<br /><br />If you have children, depending on their age they might also like to try this. Make sure you respect their desires though, instead of forcing them into it.<br /><br />But of course, you don't have to eat in silence to eat mindfully. You can still practice mindful eating even if you are engaged in conversation with family and friends. <br /><br />However, this is a lot more challenging. It might be better just to be fully present with others instead of worrying about mindful eating. <br /><br />If you are eating alone in a public place like a restaurant, you can definitely use that moment to eat mindfully. I suggest you don't close your eyes though. Lol.<br /><br /><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoIiSrWo3f1MVDJEF5qqLQUji5nXftKHdcpYW5FgxX4JIyjfNYAPeRjYJMw6mFFGrDCy7q9Jn1QMIMImQdQmdIXfyprB4vLAIlEZAUtzjWDHY6m2W-8le9kkosEYIru1BCRCyqo1k40hM/s900/Mindful-Eating-Meditation-2.jpg"><img alt="Mindful Eating Meditation Pinterest" border="0" data-original-height="900" data-original-width="600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgoIiSrWo3f1MVDJEF5qqLQUji5nXftKHdcpYW5FgxX4JIyjfNYAPeRjYJMw6mFFGrDCy7q9Jn1QMIMImQdQmdIXfyprB4vLAIlEZAUtzjWDHY6m2W-8le9kkosEYIru1BCRCyqo1k40hM/d/Mindful-Eating-Meditation-2.jpg" title="Mindful Eating Meditation (Pin it now)" /></a><br /><span><br /></span><div><font size="2"><i><span>Photo by <a href="https://unsplash.com/@pablomerchanm?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Pablo Merchán Montes</a> on <a href="/s/photos/eating?utm_source=unsplash&utm_medium=referral&utm_content=creditCopyText">Unsplash</a></span>
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<br /><br /><h2 style="text-align: left;">What is your experience?</h2><br />
If you decide to try this mindful eating meditation I would love to hear about your experience. Let me know how did you feel before and after, or what challenges did you face.<br /><br />Also, feel free to share any other tips you might have in the comments section below.<br /><br /><div style="text-align: left;"><div>If you think this information is valuable don't hesitate to share it with your friends, and please make sure you<a href="http://eepurl.com/zWeez"> subscribe to my newsletter here</a> so you never miss an update. Thanks for your support.</div></div></div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com8tag:blogger.com,1999:blog-4277020627848966799.post-67587735621073912792020-06-14T21:39:00.001+05:302020-06-21T17:38:27.669+05:30The Beauty of Silence: Learning to Live Without Distractions<div><div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR6o1EMRIJNcdkVKEOrtj5rPcJI9sRnhB-3_BJtOXJmaawHZF0EkPo6SSRgNcEWsYApi2sHJ5tQ64Nsqsr85hR5NRImlaAeJftxyHiLdl4pMQlbyrvjq_2zg7XNEx7lOxy6F6elvQJB6o/s640/Silence.jpg"><img alt="The Beauty of Silence" border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhR6o1EMRIJNcdkVKEOrtj5rPcJI9sRnhB-3_BJtOXJmaawHZF0EkPo6SSRgNcEWsYApi2sHJ5tQ64Nsqsr85hR5NRImlaAeJftxyHiLdl4pMQlbyrvjq_2zg7XNEx7lOxy6F6elvQJB6o/d/Silence.jpg" title="The Beauty of Silence" /></a></div><div><br /></div><div>I know, this might sound like a strange question but don't you ever feel the need to switch off all distractions and just focus on what you are doing?</div><div><br /></div><div>I mean, today's technology offers us endless options to keep ourselves busy even while doing mindless tasks. We have education, information, and entertainment at the reach of our fingertips, and available 24/7. </div><div><br /></div><div>I totally love that. But what if we just put our devices down and simply stay in silence?</div></div></div><span><a name='more'></a></span><div><br /></div><div><br /></div><h2 style="text-align: left;">My quarantine in India –– <i>Best silent retreat ever</i></h2><div><br /></div><div>In my previous two blogs, I told you about my recent trip to <a href="https://www.path2yoga.net/2020/04/things-to-do-in-jodhpur.html">Jodhpur</a> and <a href="https://www.path2yoga.net/2020/04/pushkar-travel-tips.html">Pushkar</a>, two beautiful cities in Rajasthan, India. </div><div><br /></div><div>I was going to tell you about Varanasi next, but spending all this time in isolation here in India, because of the pandemic, inspired me to talk about my daily routine first. </div><div><br /></div><div>So I shared <a href="https://youtu.be/b-P0fjAm4tQ">a vlog on my YouTube channel</a> where I talk about my quarantine-yoga-routine as a foreigner in India. That was during the week sixth of the lockdown. </div><div><br /></div><div>In the video (after minute 12:30) I mentioned that one of the things that I enjoy the most about the quarantine is how much silence I experience daily. </div><div><br /></div><div>Seriously, I love it!</div><div><br /></div><div>I normally experience several hours of silence every day because of my yoga practice, and because I'm a solo traveler, but the quarantine has made it even more extensive. Pretty much the whole day I'm in silence. </div><div><br /></div><div>A few weeks have passed since I shot that video and I have continued to enjoy this silence even more. This lockdown in India has truly become the best silent retreat I've ever done. </div><div><br /></div><div>But even though I'm in silence all day long, sometimes I'm not truly in silence. Let me explain (Varanasi will come later).</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Trying to be productive</h2><div><br /></div><div>Normally (during my quarantine days here in Mysore), whenever I'm doing a simple mindless task like cleaning, cooking, or eating I like to watch a video or listen to something. </div><div><br /></div><div>You know, there is always something new to learn or to discover and no time to waste. Right? </div><div><br /></div><div>So as soon as I have the opportunity, for instance at dinner time, I wear my earbuds, put on a video, audiobook, or podcast on my iPhone and listen to it while I eat. In this way, I can use every single moment of my day to do something productive. </div><div><br /></div><div>Unfortunately, all these constant listening or watching creates restlessness and mental distraction, particularly when we are doing something else at the same time. </div><div><br /></div><div>So we keep adding more noise to the mind, which is by its nature already quite noisy.</div><div><br /></div><div>Believe me, even if I'm listening to a beautiful yoga discourse while I'm cleaning my room, a part of my mind is getting agitated, although I might not be fully conscious of it. Something is missing.</div><div><br /></div><div><blockquote>“Understand the power of silence. The power of silence is infinitely greater than lectures, talks, orations, and discourses [...] The language of silence is the language of God. The language of silence is the language of the heart. Sit silently and restrain the mental modifications. Sit silently and send out the inner spiritual force to the whole world.” Swami Vishnudevananda, Meditation and Mantras.</blockquote></div><div><br /></div><div><br /></div><h2 style="text-align: left;">The beauty of silence</h2><div><br /></div><div>What is missing? The answer is simple. Silence.</div><div><br /></div><div>Even though I might be already in silence because I'm not talking with anybody, I don't truly allow myself to experience it because I get so busy even while performing simple mundane tasks. I always have something to do.</div><div><br /></div><div>So in the midst of all these activities, at some point, something within tells me that I need to press pause for a moment and just focus on what I'm doing. </div><div><br /></div><div>Really, we don't need to do multiple things at the same time all the time, trying to fill up every moment we can with more noise. Instead, we can also enjoy what we are doing without any added distractions. </div><div><br /></div><div>Switching off all external distractions like music, audiobooks, podcasts, youtube videos, TV shows, and so on, while you are performing mindless tasks, allows the mind to slow down and become present. </div><div><br /></div><div>This is the beauty of silence.</div><div><br /></div><div>When you learn to be in silence, you learn to enjoy the sweetness (or the bitterness) of each moment. You become an observer of your actions and a witness of your mind, as you immerse yourself in whatever you are doing. </div><div><br /></div><div>Then, as the mindfulness teachers say: </div><div><br /></div><div><blockquote>“When you are cleaning you simply, clean. When you are cooking you simply cook. When you are eating you simply eat. When you walk you simply walk.” </blockquote></div><div><br /></div><div>Simple mundane activities can be transformed into profound spiritual moments as we learn to enjoy each moment to the fullest.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">Why we should practice silence</h2><div><br /></div><div>But somehow whenever we even consider stopping all this external noise the mind creates excuses to prevent us from doing so.</div><div><br /></div><div>The mind is so used to noise, so it tells us that we can't be in silence because it is boring, it feels uncomfortable, or because we need to be more productive.</div><div><br /></div><div>I almost never feel bored honestly, and I am very comfortable with silence, but I do feel the urge to do more with my day. I often ask myself, “Oh, should I listen to this <a href="https://www.path2yoga.net/2010/04/bhagavad-gita.html">Bhagavad Gita</a> lecture, or should I just do the dishes?” Lol.</div><div><br /></div><div>Anyway, the truth is there is nothing boring or unproductive about silence if you learn to appreciate it.</div><div><br /></div><div>You actually already know this. I mean, for how long can you listen to music non-stop? </div><div><br /></div><div>I guess after a couple of hours you might feel like you've had enough and you need to turn the music off, otherwise you might get a headache, even if it is a calm and relaxing music. Right?</div><div><br /></div><div>However, because we are so used to be distracted we might unconsciously keep switching from one distraction to another distraction, non-stop, all day long. </div><div><br /></div><div>This is why it is important to consciously decide to be in silence at specific times during the day.</div><div><br /></div><div>I'm not talking about doing a sitting meditation practice. Not even that. Simply do whatever you have to do but do it in silence, without distracting you with anything else. </div><div><br /></div><div>Even if you have a daily meditation practice it is still important to give yourself some time to be in silence during the day. The silence you experience in meditation is a deeper form of silence. We might talk about that later on. </div><div><br /></div><div><blockquote>“Spiritual power is lessened by many bad habits, not the least of which is useless and excessive talking. Diarrhea of the tongue wastes much energy that could be utilized for personal development. Too much talking makes a person restless and unfit for the practice of meditation. The wise speak only a few words, and those only when necessary, for by their very economy they will carry the most force. To help calm, center, and discipline the mind, <i>mouna</i>, silence, can be observed for about two hours daily, in addition to the time spent in meditation. In order to be of the most practical value, silence is best practiced at those times when there is great temptation to talk.” Swami Vishnudevananda, Meditation and Mantras</blockquote></div><div><br /></div><div><br /></div><h2 style="text-align: left;">Nourish yourself with silence</h2><div><br /></div><div>Now I'm not saying that you shouldn't listen at all to music, an audiobook or a podcast while you are at the gym, commuting, or preparing a meal. Like I mentioned earlier, I do this all the time because I'm passionate about learning and I like to feel productive.</div><div><br /></div><div>This is a wonderful way to make use of our limited time to nourish our minds, learning something new, or developing a new skill. </div><div><br /></div><div>But let's not forget that we also need to nourish ourselves with silence. </div><div><br /></div><div>Just as you invest time in learning so you can also give yourself some time to enjoy silence. Stop all distractions and be in the present. Then you'll realize that when you are in silence the nourishment comes from within.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">How and when to practice silence</h2><div><br /></div><div>The easiest way I've found to practice silence is to do it while performing a simple activity. It should be something that you do regularly and that it doesn't require you to speak or think too much.</div><div><br /></div><div>Usually, I like to be in silence while I'm preparing my brunch. It is pretty natural for me at that moment since I do this right after I finish my yoga practice. You can see me in action after minute 13:15 <a href="https://youtu.be/b-P0fjAm4tQ">in my YouTube video</a>. Lol.</div><div><br /></div><div>So you need to find the right time and the right activity for yourself. </div><div><br /></div><div>Let's say you have to take the dog for a walk. You can decide to do this in silence. Simply be a witness of your actions and your thoughts. Avoid distracting yourself with music or anything else. That's all.</div><div><br /></div><div>Another really good time to practice silence is during meal times. Instead of watching the news, you can simply eat in silence. Even better, you could practice mindful eating. </div><div><br /></div><div>In my next blog, I'll share with you <a href="https://www.path2yoga.net/2020/06/mindful-eating-meditation.html">how exactly I practice mindful eating</a>, step by step. Make sure you <a href="http://eepurl.com/zWeez">subscribe to my newsletter</a> so you won't miss my next update.</div><div><br /></div><div><i>(Update) Here it is: <a href="https://www.path2yoga.net/2020/06/mindful-eating-meditation.html">The Mindful Eating Meditation I Do to Stay Calm (Step-by-Step)</a></i></div><div><br /></div><div>One more great time to be in silence is when you drink your tea or coffee in the morning. I don't drink either, but I've seen my friends doing so and I can see that most people naturally do this in silence. Just be conscious of it.</div><div><br /></div><div><br /></div><h2 style="text-align: left;">What is your experience with silence?</h2><div><br /></div><div>Has this pandemic given you the opportunity to be in silence during the day? Have you enjoyed it or have you found it challenging? </div><div><br /></div><div>Perhaps it has been the opposite because you've had no option but to be at home with your whole family. Well, if that's the case you've probably learned to appreciate silence even more. Lol.</div><div><br /></div><div>If you have any questions or if you like to share your own thoughts about silence please feel free to include them in the comment section below. </div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com0tag:blogger.com,1999:blog-4277020627848966799.post-90304666951323620932020-04-26T20:38:00.002+05:302024-02-08T14:25:40.306+05:30TOP 7 Things to Do in JODHPUR in Just 2 Days<div dir="ltr" style="text-align: left;" trbidi="on"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-4rDUWDFhkiksA18GUglCVdwliHjHkOm42DjSfFilU1oXh7aUQ8Q-JFvH2x1FLEvuULvOHUy-CCWsQ_apPLybtj8tLC19m1X-IygugoxF7De_BiPY9FXy8ydOOCSYLGBWQA0J-v23wg/s1600/Jodhpur-3.jpg"><img alt="Jodhpur Fort" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjd-4rDUWDFhkiksA18GUglCVdwliHjHkOm42DjSfFilU1oXh7aUQ8Q-JFvH2x1FLEvuULvOHUy-CCWsQ_apPLybtj8tLC19m1X-IygugoxF7De_BiPY9FXy8ydOOCSYLGBWQA0J-v23wg/s1600/Jodhpur-3.jpg" title="Jodhpur Fort" /></a><br />
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Jodhpur, the Blue City of India, is definitely a must-visit place in Rajasthan, and in only two days, you can explore most of its top sights. So, based on my recent trip earlier this year, here are the top 7 things you can do in Jodhpur in a two-day itinerary. <br />
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<h2 style="text-align: left;">Why we decided to visit Jodhpur</h2><br />
<a href="https://www.path2yoga.net/2020/04/pushkar-travel-tips.html">After spending five days in Pushkar</a>, we took a five-hour bus ride towards our next destination, Jodhpur.<br />
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To be honest, we simply decided to visit Jodhpur because this was one of the very few cities in Rajasthan that I had not visited before. <br />
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I had previously visited Jaipur, Udaipur, Jaiselmer, Bundi, and Pushkar. They are all really beautiful cities but it was time to explore something new. So that left us with Jodhpur.<br />
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I was traveling with my friend Aly but neither of us bothered to plan this trip. <br />
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So, by the time we arrived in Jodhpur we didn't know anything about this city, except for that it is very blue and it's one of the most recommended places to visit in Rajasthan.<br />
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And we were not disappointed at all.<br />
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<h2 style="text-align: left;">What to do in Jodhpur in only Two Days </h2><br />
We stayed in Jodhpur for three nights. The first day we didn't do anything because we were exhausted after the bus ride from Pushkar, and the last day we had to leave. So basically this is everything we were able to do in Jodhpur in two full days.<br />
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The video (with subtitles) is very brief but it includes a lot of nice clips around Jodhpur so you should definitely check it out. The text below includes a lot more information and tips to help you plan your trip.<br />
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<div class="videoresp"><iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/e0tZ9cnxUOc" width="560"></iframe><br />
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<h3 style="text-align: left;">1. Search for the blue houses in the old town</h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYgTZBdQ3DUjWihA-3BB2_UcqjqPkJd4FhMa8eFabpmQ6cwoZ1P0w8r8vrWDaTK_qnZUh8wl7-sQlqmUJpmz_1AY0b0Uj37T3-AkXkVuh9Hte1SzsPx9htsZAMbnu2GgOE-3g39PlPoC8/s1600/Blue-City-2.jpg"><img alt="Jodhpur Blue City" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgYgTZBdQ3DUjWihA-3BB2_UcqjqPkJd4FhMa8eFabpmQ6cwoZ1P0w8r8vrWDaTK_qnZUh8wl7-sQlqmUJpmz_1AY0b0Uj37T3-AkXkVuh9Hte1SzsPx9htsZAMbnu2GgOE-3g39PlPoC8/s1600/Blue-City-2.jpg" title="Jodhpur Blue City" /></a><br />
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<a href="https://en.wikipedia.org/wiki/Jodhpur">Jodhpur</a>, the second-largest city in Rajasthan, is known as the “Sun City“ because of its bright sunny days, but it is mainly known as the “Blue City” because many houses in the old town are colored blue.<br />
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It is said that the blue color helps to keep the temperature of the buildings down during the extremely hot summers, and it is also supposed to help to keep the mosquitoes away.<br />
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So the first thing that we decided to do in Jodhpur was simply to walk around the old town, searching for these blue houses, while we slowly made our way towards the fort. <br />
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Pretty much every corner you turn you'll find something interesting to see. If you are into photography you must visit Jodhpur.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZIIZiKtgO1IUXmk6DcxRBYj2TDz8itaqj1qZXxsFZ63Bfh8tzErIfegPxCqivvZCl5HYNC07A7MV0qMkjAojsTm2jxLpcMLHUBhGpSxkdbnoCxqN_Fi6MgdBB92MhLODjLbFUa-WGSTM/s1600/Blue-City.jpg"><img alt="Blue houses in Jodhpur" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZIIZiKtgO1IUXmk6DcxRBYj2TDz8itaqj1qZXxsFZ63Bfh8tzErIfegPxCqivvZCl5HYNC07A7MV0qMkjAojsTm2jxLpcMLHUBhGpSxkdbnoCxqN_Fi6MgdBB92MhLODjLbFUa-WGSTM/s1600/Blue-City.jpg" title="Blue houses in Jodhpur" /></a><br />
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There is not so much blue as I thought there would be though. I think most photos you see online are photoshopped.<br />
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There are some areas in the old town that are very blue but is not all around the old town, and definitely not all around Jodhpur.<br />
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<h3 style="text-align: left;">2. Practice yoga with a stunning view of the Fort</h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpaSNHdeoRoEAhGGaQHjEKTxcJE21fRcYC91toYdfrSUov-luiXSI-cuZdp7BxCKT-cTi3Qv0eBpJ7-6uY6f5kV5bRQZI-SfmstS6xKaHZ9w21GrUO70dxdLQ_WSPdAyLA9XXTeB8mRw/s1600/Yoga-Jodhpur.jpg"><img alt="Yoga in Jodhpur" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiGpaSNHdeoRoEAhGGaQHjEKTxcJE21fRcYC91toYdfrSUov-luiXSI-cuZdp7BxCKT-cTi3Qv0eBpJ7-6uY6f5kV5bRQZI-SfmstS6xKaHZ9w21GrUO70dxdLQ_WSPdAyLA9XXTeB8mRw/s1600/Yoga-Jodhpur.jpg" title="Practicing yoga with view of the Fort" /></a><br />
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Since Jodhpur was much warmer than <a href="https://www.path2yoga.net/2020/04/pushkar-travel-tips.html">Pushkar</a> I was finally able to wake up early in the mornings to do my yoga practice outdoors.<br />
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Luckily, the guesthouse where we stayed, which was definitely blue, had a roof terrace that I was able to use.<br />
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Just imagine practicing yoga outdoors with a fantastic view of the fort and the sunrise. Priceless.<br />
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If you have a yoga practice you should definitely try this, but it might not be that easy to find a guesthouse with a terrace you can use.<br />
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Our guesthouse was Jaswant Bhavan Homestay. It was very affordable. It has a small restaurant with an outstanding view of the fort and this small terrace that could easily fit two or three people. Very dusty though.<br />
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I must say, we had an issue with the boy working there, but we solved everything with the owner. I think it's still a really nice place to stay if you are traveling on a budget.<br />
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<h3 style="text-align: left;">3. Visit the Memorial Jaswant Thada</h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4iiHSCU6HE3RtdxV7Qas1582h5fqz9oHKGoN3QqS4aa1-wtOuNJNLrR-JtIxcKiwkj1BVH5-PxHA-rgdk09nVyXVwQFdhJJH1PhIxRVZtJK0SK-FfQ6PRs_sdEbv4L_FMOC0G85C8viA/s1600/Jaswant-Thada-2.jpg"><img alt="Jaswant Thada" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4iiHSCU6HE3RtdxV7Qas1582h5fqz9oHKGoN3QqS4aa1-wtOuNJNLrR-JtIxcKiwkj1BVH5-PxHA-rgdk09nVyXVwQFdhJJH1PhIxRVZtJK0SK-FfQ6PRs_sdEbv4L_FMOC0G85C8viA/s1600/Jaswant-Thada-2.jpg" title="Jaswant Thada" /></a><br />
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After walking a bit around the old town we headed towards the famous Fort.<br />
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We could easily see the fort from our guesthouse so we just walked towards it but instead by accident we ended up at this other beautiful place called the Jaswant Thada.<br />
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We had no idea this place even existed but once we were there, of course, we decided to pay the entrance fee which was very cheap even for foreigners, only 50 Rs.<br />
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The <a href="https://en.wikipedia.org/wiki/Jaswant_Thada">Jaswant Thada</a> is a memorial built by the Maharaja Sardar Singh in 1899 in memory of his father. It is made of marble and it has a gorgeous garden and a small lake.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgbjI1OiaNkNk_gtcv57A2uDv9ApOvyz0Iu-r-aLhDFo_FvF5TU4w-1FS3WwUVqQ-bPRqCwpPPeGfTgGsktHO4Ob6sM23m5NMPARJfGAHcE7KR4tcZBlTI8CkjasijhyxxHpFsfVR9Ik/s1600/Jaswant-Thada.jpg"><img alt="Jaswant Thada" border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgPgbjI1OiaNkNk_gtcv57A2uDv9ApOvyz0Iu-r-aLhDFo_FvF5TU4w-1FS3WwUVqQ-bPRqCwpPPeGfTgGsktHO4Ob6sM23m5NMPARJfGAHcE7KR4tcZBlTI8CkjasijhyxxHpFsfVR9Ik/s1600/Jaswant-Thada.jpg" title="Jaswant Thada" /></a><br />
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You don't need to spend much time here, half an hour or an hour would be more than enough, but it is definitely worth the visit.<br />
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The Jaswant Thada is walking distance from the Mehrangarh Fort so you can plan to visit both sights on the same day. It would take you about 10 to 15 min walking, no need to take a rickshaw. <br />
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But depending on the time of the day it can get really hot and you might like to save some energy for the Fort where you'll probably like to spend at least three hours. <br />
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<h3 style="text-align: left;">4. Explore the majestic Mehrangarh Fort (with an excellent audioguide)</h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyQIzoGz2LvKcPcS7TN-vis6P7B0e3vSOGSrPs-E-MH-g1gr4LW_e0dDC-fJOl4yk91M1QMxn_05M_YiWqy2ye9ntQ1HyiySarqhSQnZwlqoNTpwNz3s_HJlVf6T_6IQizryEhRbm6WoI/s1600/Mehrangarh-Fort.jpg"><img alt="Mehrangarh Fort Jodhpur" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhyQIzoGz2LvKcPcS7TN-vis6P7B0e3vSOGSrPs-E-MH-g1gr4LW_e0dDC-fJOl4yk91M1QMxn_05M_YiWqy2ye9ntQ1HyiySarqhSQnZwlqoNTpwNz3s_HJlVf6T_6IQizryEhRbm6WoI/s1600/Mehrangarh-Fort.jpg" title="Mehrangarh Fort Jodhpur" /></a><br />
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After visiting the Jaswant Thada we took a rickshaw to visit the Fort. Like I mentioned above, you can easily walk from the memorial to the Fort but it was really hot at that time and it was getting late.<br />
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The <a href="https://en.wikipedia.org/wiki/Mehrangarh">Mehrangarh Fort</a>, also known as the Fort of the Sun, is incredible. It is definitely one of the most impressive forts I've seen during my travels around India. It is considered one of the largest forts in Rajasthan.<br />
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You can briefly see the fort in the movie The Dark Night Rises when Bruce Wayne (Batman) managed to escape the prison, and later on when Miranda tells the story of her own escape.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIyO88aMMwD3H-or2RLM6ej6iffVnJojk9gwhyphenhyphenZHWFoGzZR8rmV9cN9hf_iAP1q1HpMcpuMh7whUzXLkTeChEG_2BS226-R4YSilGKtNSiAOeucHgfD_q-icHzzLQeLjQSQsLIzmgtsos/s1600/Mehrangarh-Fort-Dark-Night-Rises.png"><img alt="Mehrangarh Fort in The Dark Night Rises" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgIyO88aMMwD3H-or2RLM6ej6iffVnJojk9gwhyphenhyphenZHWFoGzZR8rmV9cN9hf_iAP1q1HpMcpuMh7whUzXLkTeChEG_2BS226-R4YSilGKtNSiAOeucHgfD_q-icHzzLQeLjQSQsLIzmgtsos/s1600/Mehrangarh-Fort-Dark-Night-Rises.png" title="Mehrangarh Fort in The Dark Night Rises" /></a><br />
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The construction of the fort started around 1459 under the ruling of Rao Jodha and it was completed as it looks today somewhere in the 17th century.<br />
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The legend says that a man was voluntarily buried alive in the foundations of the fort, to break the curse of a saint because he was asked to leave his hermit to build the fort.<br />
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The entry to the <a href="https://www.mehrangarh.org/">fort museum</a> for foreigners is 600 Rs., which includes the audio guide, and 120 Rs. for locals without the audioguide, which costs 180 Rs extra. <br />
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I think is totally worth it. You'll learn a lot about the history of the fort and of Jodhpur, although by now I can't remember anything. Lol.<br />
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The audio guide takes about 90 minutes, so make sure you have enough time before the closing hour. The fort museum is open from 9 am till 5 pm, every day of the week, but you can still walk around the fort. The fort website offers two <a href="https://www.mehrangarh.org/explore/museum-trails/">suggested walks</a>.<br />
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If you chose the audioguide in English you will hear at times the Maharaja Gaj Singh himself speak, telling you a bit of the history of the fort. <br />
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I mentioned in <a href="https://youtu.be/e0tZ9cnxUOc">my vlog</a> that Maharaja Gaj Singh was the last Maharaja since India became a republic in 1950, but it was rather in 1971 when the constitution was amended. <br />
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<a href="https://en.wikipedia.org/wiki/Gaj_Singh">Gaj Singh</a> was enthroned in 1952, at only four years of age, after his father died suddenly in a plane crash.<br />
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The fort is still run by the Jodhpur royal family although they now live in their own palace, the Umaid Bhawan Palace. The palace construction started in 1928 by Maharaja Umaid Singh and it was completed in 1943.<br />
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The palace is today divided into three sections. The royal family residency, a museum, and a five-star hotel.<br />
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Although the Umaid Bhawan Palace looks very impressive we decided not to go there. The museum showcases a collection of vintage cars and watches, but most of the palace is inaccessible to visitors.<br />
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The best way to enjoy the palace is to pay at least US$300 to stay at the <a href="https://www.tajhotels.com/en-in/taj/umaid-bhawan-palace-jodhpur/">luxury five-star Taj heritage hotel</a>, for one night. If you would like to stay in a real palace and be treated like Royalty at least for one night, this might be your best chance. <br />
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Although India became independent in 1950 it was in 1971 when all the princes lost their titles, privileges, and remuneration. That's when Maharaja Gaj Singh decided to restore the fort and open it for tourism, and to give a section of the palace to the Taj Hotels.<br />
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<h3 style="text-align: left;">5. Shop in the Sardar Market and visit the Clock Tower</h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzidp3tPXoZZ2ylpDx5_1HxmZzmHEdm19q0Z9sXKC-X2cr8WyVmT-xfzTMV1_0P5Df3oCQ0am1q56cc7pPxAR8hrJViw00CIagtmq7596yI39-UVFaSMiejEpZJ7XOUqnpsS3Zipwc5CY/s1600/Clock-Tower-Jodhpur.jpg"><img alt="Clock Tower Jodhpur" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjzidp3tPXoZZ2ylpDx5_1HxmZzmHEdm19q0Z9sXKC-X2cr8WyVmT-xfzTMV1_0P5Df3oCQ0am1q56cc7pPxAR8hrJViw00CIagtmq7596yI39-UVFaSMiejEpZJ7XOUqnpsS3Zipwc5CY/s1600/Clock-Tower-Jodhpur.jpg" title="Clock Tower" /></a><br />
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During our second day, we decided to once more walk around the old town, and to visit the Sardar Market and the popular Clock Tower. <br />
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You can literally spend hours and hours walking around, entering random shops, and perhaps even doing a bit of shopping.<br />
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By the way, when you go to Sardar Market you should stop by Shahi Samosa, just before entering the gate to the Market. I had there the BEST SAMOSA I have ever tried in India, seriously. Thank me later. Lol.<br />
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<h3 style="text-align: left;">6. Cliff diving at the Toorji Ka Step Well </h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOScU1xePLRjWaf8f00oZ5P9xBBN0UXci7O-XoWsrRbP0GCC3_8NzNZIK2leIDg5nM8DRWum6A3ttWOFOkX7G4mcm7Btrzk5VASKfyDohmHqjE_2tZXXXgqAayfWHaucxGfNjdNRgz_Bg/s1600/Toorji-Ka-Step-Well.jpg"><img alt="Toorji Ka Step Well" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgOScU1xePLRjWaf8f00oZ5P9xBBN0UXci7O-XoWsrRbP0GCC3_8NzNZIK2leIDg5nM8DRWum6A3ttWOFOkX7G4mcm7Btrzk5VASKfyDohmHqjE_2tZXXXgqAayfWHaucxGfNjdNRgz_Bg/s1600/Toorji-Ka-Step-Well.jpg" title="Diving at the Toorji Ka Step Well" /></a><br />
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Once more by accident, while walking around the market, we discovered this beautiful site, the Toorji Ka Step Well which was apparently built almost 300 years ago.<br />
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It is a really nice place to chill for a while, especially after a long walk in the market. <br />
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Make sure you bring your swimming shorts. The water looks very clean and if you feel brave enough you might like to try cliff diving. <br />
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I didn't try diving only because I didn't bring my swimming shorts. Right! <br />
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Although I read somewhere that it is not really allowed by the police, when we were there, there was a local and a couple of foreigners diving without any issues.<br />
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Red Bull even completed its 2019 Cliff Diving World Series season at the Toorji Ka Step Well.<br />
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<div class="videoresp"><iframe allowfullscreen="" frameborder="0" height="360px" marginheight="0" marginwidth="0" mozallowfullscreen="" scrolling="no" src="https://www.redbull.com/embed/rrn:content:videos:002336c3-7f19-4e3f-a34f-6755a283a9fc:en-IN" webkitallowfullscreen="" width="640px"></iframe><br />
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<h3 style="text-align: left;">7. Discover the Royal Cenotaphs at Mandore Gardens</h3><br />
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWWAoITuEoDdR3LRVnaZQ4S8mYxNjtRosbPTMAVpnLKP0jPWJ4FUc-xKYASDSSKQpeC7itTvrwOR9_2iXBCurJoLxYGdarKruXNNLMVsLogcH_VdiNGzgi-7ZVUwQnBtYrQfwrLck4OlY/s1600/Mandore-Gardens-Jodhpur.jpg"><img alt="Mandore Gardens" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjWWAoITuEoDdR3LRVnaZQ4S8mYxNjtRosbPTMAVpnLKP0jPWJ4FUc-xKYASDSSKQpeC7itTvrwOR9_2iXBCurJoLxYGdarKruXNNLMVsLogcH_VdiNGzgi-7ZVUwQnBtYrQfwrLck4OlY/s1600/Mandore-Gardens-Jodhpur.jpg" title="Mandore Gardens" /></a><br />
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The last place we decided to visit was the Mandore Gardens. Again, we didn't know anything about this place, we simply found it on Google Maps. It looked interesting so we decided to head there and explore.<br />
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It's about 8 km from the old town and it takes almost 20 minutes on a rickshaw.<br />
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I had no expectations and once more when we got there I was very impressed. It is definitely a must-visit place in Jodhpur, and the entry is free.<br />
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What I liked the most, besides the gardens and the hundreds of monkeys, were royal cenotaphs built for the Maharajas of Jodhpur. They were built during the 17th and 18th centuries.<br />
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<blockquote>“A cenotaph is an empty tomb or a monument erected in honor of a person or group of people whose remains are elsewhere. It can also be the initial tomb for a person who has since been reinterred elsewhere.” <a href="https://en.wikipedia.org/wiki/Cenotaph">Wikipedia</a>.</blockquote><br />
There is also a <a href="https://jodhpurtourism.in/mandore-gardens-jodhpur">government museum</a> which costs only 50 Rs. Unfortunately, it was closed by the time we got there. The museum is open from 9:00 am to 6:00 pm (Saturday-Thursday).<br />
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Mandore was actually the capital of the Marwar Kingdom but it was abandoned when the capital was moved to the Mehrangarh Fort because it offered more protection for the kingdom.<br />
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To learn more about the history of Mandore I suggest you visit <a href="https://theculturetrip.com/asia/india/articles/the-story-behind-jodhpurs-abandoned-mandore-gardens/">The Story Behind Jodhpur's Abandoned Mandore Gardens</a>, by TheCultureTrip.Com.<br />
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<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkKZ6k-8DRB8ugkfPnnNppjc8cSbpH_KVh2nXIIYw2osGcEb_hNmf__dFlHoluUAWOIT65c2dxrlCo_DfFSEsXiTK0Yq_a1ZHh35Cas4gOgI3XH4i4147fxniqbmVNCb7Q8BwdFNw6W4U/s900/Jodhpur.jpg"><img alt="Jodhpur in 2 Days" border="0" data-original-height="900" data-original-width="600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjkKZ6k-8DRB8ugkfPnnNppjc8cSbpH_KVh2nXIIYw2osGcEb_hNmf__dFlHoluUAWOIT65c2dxrlCo_DfFSEsXiTK0Yq_a1ZHh35Cas4gOgI3XH4i4147fxniqbmVNCb7Q8BwdFNw6W4U/d/Jodhpur.jpg" title="Jodhpur in 2 Days" /></a></div><div dir="ltr" style="text-align: left;" trbidi="on"><br /></div><div dir="ltr" style="text-align: left;" trbidi="on"><br />
<h2 style="text-align: left;">After Jodhpur</h2><br />
So there you go guys, these are a few things that I can recommend you do whenever you visit Jodhpur. <br />
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Before you pack your bags make sure you visit my incredibly detailed <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">India packing list for yogis</a>. I'm sure you'll find it useful.<br />
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After Jodhpur, we headed to Agra and then to Varanasi.<br />
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I'm really looking forward to sharing everything about my experience visiting Varanasi. If you want to make sure you won't miss my next update, you can <a href="http://eepurl.com/zWeez">subscribe to my newsletter here</a>.<br />
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Feel free to share any other interesting sights to see in Jodhpur, or feel free to ask any questions in the comments section below. <br />
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</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com0tag:blogger.com,1999:blog-4277020627848966799.post-1019155097994363572020-04-11T13:56:00.006+05:302024-02-08T14:27:02.040+05:30Why You Should Visit Pushkar | Travel Tips Included<div dir="ltr" style="text-align: left;" trbidi="on"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3AFsgmVaWj1E8mptkaEPE190N_JP_AQln4yXrLgWGos-597a1kCPS6tzVyFGLfhPMDTveOrA166gWMw9h7YNwARSEYw1rePj9JsdWO3HzkwM6YEFtsTT2CXGUhevs2nTc022OX4c36zo/s1600/Pushkar.jpg"><img alt="Pushkar Lake" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3AFsgmVaWj1E8mptkaEPE190N_JP_AQln4yXrLgWGos-597a1kCPS6tzVyFGLfhPMDTveOrA166gWMw9h7YNwARSEYw1rePj9JsdWO3HzkwM6YEFtsTT2CXGUhevs2nTc022OX4c36zo/s1600/Pushkar.jpg" title="Pushkar Lake" /></a><br />
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Pretty much as soon as I arrived in India on the 3rd of February I made my way to Rajasthan. This was not my first time in Rajasthan, and the only place I was willing to visit again was Pushkar. Let me tell you why.<br />
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In the video below (which includes subtitles in English and Spanish), I tell you a bit about my lockdown situation here in India and all about that trip to Pushkar. I hope you enjoy watching it. <br />
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Below the video, you'll find the full transcript with some additional travel tips like the restaurants I recommend, where to stay, and more Pushkar travel tips based on my own experience. <br />
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My next stop after Pushkar was Jodhpur so don't forget to visit <a href="https://www.path2yoga.net/2020/04/things-to-do-in-jodhpur.html">TOP 7 Things to Do in JODHPUR in Just 2 Days</a> to discover Jodhpur with me.<br />
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<h2 style="text-align: left;">Why You Should Visit Pushkar</h2><br />
<div class="videoresp"><iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/G2Cj9IXSZmg" width="560"></iframe><br />
</div><br />
I have visited many places in Rajasthan before but the only place that I was willing to visit again during my recent trip to Rajasthan back in February is called Pushkar.<br />
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I even wanted to make sure that I would stay there not just a couple of days, but at least five days.<br />
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I don't know what it is, but there is something very appealing and magical about this place.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0S5esd2MDMGC80Kfydu4QQFCWNq8IIsFzY-sDH8CCCccnkpz2U8qGZjbk9GT6oiYo_2Bc715sX2-2tOcqKmMbvoYVM03wzxZFHkjRq6ncU88MdQPByo-qi3FNUXpccVD8G3J7a2rJOBw/s1600/Sunset-Pushkar.jpg"><img alt="Sunset by the Pushkar Lake" border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0S5esd2MDMGC80Kfydu4QQFCWNq8IIsFzY-sDH8CCCccnkpz2U8qGZjbk9GT6oiYo_2Bc715sX2-2tOcqKmMbvoYVM03wzxZFHkjRq6ncU88MdQPByo-qi3FNUXpccVD8G3J7a2rJOBw/s1600/Sunset-Pushkar.jpg" title="Sunset by the Pushkar Lake" /></a></div><br />
Well, actually, I think it's the simplicity and the spirituality of this place.<br />
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On one side Pushkar is a very small and chill town that lays around the Pushkar Lake.<br />
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And once you arrive in Pushkar there is no need to take a taxi or a rickshaw to move anywhere. Wherever you stay you are close to everything.<br />
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Then you can spend your days just walking around the lake, getting lost in the small streets, and maybe visiting some of the many temples around Pushkar.<br />
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But if you feel the need to move around you can always rent a scooter so you can visit the villages nearby or even the dessert. <br />
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<i><span style="color: #666666;">We rented a scooter for a day at the <a href="https://goo.gl/maps/yJgYvu8HWLLhvowr6">Ganpati Motor Bike On Rent</a>. The owner was very polite, friendly and helpful. I can definitely recommend him. </span></i><br />
<span style="color: #666666;"><i><br />
</i> <i>Unfortunately, after we brought the scooter back I forgot to return the keys, so the owner got a bit stressed out cause we were leaving the next day. Luckily he was able to reach us at our guesthouse. Lol.</i></span><br />
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<h2 style="text-align: left;">What makes Pushkar really special</h2><br />
But in my opinion, what makes Pushkar really special is the spiritual energy.<br />
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You don't need to do anything to feel it. You just become aware of it by visiting Pushkar and by observing the devotion of the local pilgrims.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ7UfAvtHdJJ_M5NFu0dKa3rSGkcQ9DlSSE7R5mzalpx1JE9O3dyRpavUQioRUnlh7ZhC6rPvjJ7B0JMi5-q2xLrEY3XrM-yLjhhHMIJAMAwfOTpLKRUb_SfaD7Vavwej7pBafuwpYGhg/s1600/Pilgrims-Pushkar.jpg"><img alt="Pushkar sadhus" border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjZ7UfAvtHdJJ_M5NFu0dKa3rSGkcQ9DlSSE7R5mzalpx1JE9O3dyRpavUQioRUnlh7ZhC6rPvjJ7B0JMi5-q2xLrEY3XrM-yLjhhHMIJAMAwfOTpLKRUb_SfaD7Vavwej7pBafuwpYGhg/s1600/Pilgrims-Pushkar.jpg" title="Pushkar sadhus" /></a></div><br />
Life in Pushkar moves around the Pushkar Lake which is one of the holiest places in Hinduism. Hindus actually believe that a bath in this lake will purify all your sins, and they also believe that it has a healing power.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKJzn-_nxc62VdwuQti9gamXx1O6-eWFlYU0MXOnqpFtTrPkAwMEZGT12xt4247c4l_srgIUFt9WL0L75rDyoWSQ9v7SjcjHpeO9_f-JqUVaDQ0G0IAg73A3azp4AIPXAxYKbFaefWNFs/s1600/Pushkar-Lake-2.jpg"><img alt="Pilgrims by Pushkar Lake" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKJzn-_nxc62VdwuQti9gamXx1O6-eWFlYU0MXOnqpFtTrPkAwMEZGT12xt4247c4l_srgIUFt9WL0L75rDyoWSQ9v7SjcjHpeO9_f-JqUVaDQ0G0IAg73A3azp4AIPXAxYKbFaefWNFs/s1600/Pushkar-Lake-2.jpg" title="Pilgrims by the Pushkar Lake" /></a></div><br />
According to <a href="https://en.wikipedia.org/wiki/Pushkar_Lake">Wikipedia</a>, there are about 500 temples around Pushkar.<br />
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I'm not sure how correct that number is but the most famous temple is the Brahma temple.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDDbVi1X5AFS_RvGpyuKL0SAdeqje8ovKJzBC0UccQjZEX7YbssYwO19HMeR_QvmSHqBov-EEFZAN8m5nFpVFwMBjcqaihirkf37K_3MLWhKfdQD57AOh7_Z_yw9sXEQmyDW4IWp2Id9I/s1600/Brahma-Temple-Pushkar.jpg"><img alt="Brahma Temple Pushkar" border="0" data-original-height="853" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDDbVi1X5AFS_RvGpyuKL0SAdeqje8ovKJzBC0UccQjZEX7YbssYwO19HMeR_QvmSHqBov-EEFZAN8m5nFpVFwMBjcqaihirkf37K_3MLWhKfdQD57AOh7_Z_yw9sXEQmyDW4IWp2Id9I/s640/Brahma-Temple-Pushkar.jpg" title="Brahma Temple in Pushkar" width="480" /></a></div><br />
This temple is very special for Hindus because it is one of the very few temples all around India dedicated to Lord Brahma.<br />
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This spiritual vibe in Pushkar is of course very conducive to practice yoga and meditation.<br />
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Luckily many of the guesthouses have a roof terrace that you can use to practice yoga or to practice meditation in the mornings, and you can also find a few schools around that teach yoga.<br />
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So you feel naturally inclined to have a daily routine including yoga and meditation, and just exploring this little town.<br />
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<i><span style="color: #666666;">This was actually the main reason I was willing to visit Pushkar again and why I wanted to stay more than a couple of days. I knew I could have a good daily routine, not only doing yoga but also working on my blog, while at the same time enjoying the spiritual vibe of this town.</span></i><br />
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But to be honest, February was a little bit too cold for me to wake up early to do yoga outside. <br />
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I would do my regular meditation practice at 5:30 am, no problem because I could wear my blanket around me. But right after my meditation, I would just crawl back under my blankets because it was a little bit too cold for me.<br />
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<i><span style="color: #666666;">Yeah, what to do. I really wanted to do asanas after meditation but it was way too cold in the mornings, and during the afternoons we were just exploring Pushkar. But at least I had all my good intentions. Lol.</span></i><br />
<span style="color: #666666;"><br />
</span> <i><span style="color: #666666;">The guesthouse where we stayed is called <a href="https://www.booking.com/hotel/in/bharatpur-palace.en-gb.html" rel="nofollow">Hotel Bharatpur Palace</a>. It was basic, like most guesthouses in Pushkar, but cozy and it has plenty of spaces in the terrace to practice yoga. </span> </i><br />
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<h2 style="text-align: left;">My favorite moment in Pushkar</h2><br />
One of my favorite things about traveling is to experience one of those very unique and spontaneous moments. That's what happened to my friend Aly and me when we entered a small temple.<br />
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We were actually following a sign for a yoga class but then we entered this small temple while two priests were giving a special puja, a special ritual for a Hindu lady.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoN6U7hfRYlTv6z2EECkP2lluMNTx60_yi-msYylv7GHA5reKt-kDV8qraJPe2Aqnk69spU6XxI8nV-IUytd7H5tP20gFvwRiCeIX7xsAx4qtez3yRsWCoQ7sjjOQGk1JnOEaS5cnvT3c/s1600/Pushkar-Puja.jpg"><img alt="Pujat at Pushkar Temple" border="0" data-original-height="360" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjoN6U7hfRYlTv6z2EECkP2lluMNTx60_yi-msYylv7GHA5reKt-kDV8qraJPe2Aqnk69spU6XxI8nV-IUytd7H5tP20gFvwRiCeIX7xsAx4qtez3yRsWCoQ7sjjOQGk1JnOEaS5cnvT3c/s1600/Pushkar-Puja.jpg" title="Pujat at temple in Pushkar" /></a></div><br />
I love Hindu rituals and I love to listen to the recitation of mantras. So this is something that I could do for hours and hours, that's why we stayed there for the whole ceremony.<br />
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This was actually one of my favorite moments in Pushkar because it was very spontaneous and also spiritually rich.<br />
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<i><span style="color: #666666;">The temple is named <a href="https://goo.gl/maps/ekExDqYmw7L9Q5Tj9">Koteshwar Maharaj Temple</a> and the yoga school we were trying to find is the Raja Yoga Training Center which is in the same place as the temple. The classes take place around the temple. </span></i><br />
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<h2 style="text-align: left;">Same old Pushkar: Best places to eat in Pushkar</h2><br />
Now, I was surprised to see that not much has changed in Pushkar since my first visit back in 2012 I think.<br />
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You find the same popular restaurants, the same dosa corner, the same chai corner and even the same guy teaching Indian drums during the sunset in the same place.<br />
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Well, I'm not sure if he is the same guy but it is in the same place and at the same time.<br />
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<i><span style="color: #666666;">They are actually called Nagara (or Naghara) drums and the main teacher that teaches there sometimes is called <a href="http://thesacred.in/artist/nathulal-solanki/">Nathulal Solanki</a>. I guess there is always someone else to lead the session whenever he is not there.</span></i><br />
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I love to listen to the sounds of drums so this also something that I can do for hours and hours.<br />
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So I usually would go to this cafe, that is next to the drums session, and I would just sit there, order some drink, work on my blog, look at the sunset and listen to the drums.<br />
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<i><span style="color: #666666;">That was the <a href="https://goo.gl/maps/hCTAKAoKFyTTjm9L7">Cafe Lake View Pushkar</a>. They have really good vegetarian and vegan western-friendly food like salads, pancakes, pizzas, and unique smoothies. Not the typical stuff you find at every other restaurant. </span></i><br />
<span style="color: #666666;"><i><br />
</i> <i>I can also recommend you to visit the <a href="https://g.page/LaughingVeganBuddha?share">Laughing Buddha Vegan Cafe Pushkar</a>. They have pretty good vegetarian and vegan food in a nice small cafe, but it doesn't have a view, so it's best for dinner.</i></span><br />
<span style="color: #666666;"><i><br />
</i> <i>And for a quick bite, I would recommend the Ganga Laffa & Falafel Restaurant. You can't miss it. They are very popular. They have really good wraps. You should definitely try those fried potatoes. </i></span><br />
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Yes, Pushkar is really special, so don't be surprised if you see me there at some point in the future, meditating by the lake, practicing yoga on a roof terrace, or perhaps working on my blog in one of the cafes nearby.<br />
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<h2 style="text-align: left;">How to book bus or train tickets: Best travel agency in Pushkar</h2><br />
Because the trains in India get fully booked very early, we decided to make all our bus and train bookings to visit Jodhpur, Agra, <a href="https://www.path2yoga.net/2020/07/lahiri-mahasaya-temple-varanasi.html">Varanasi</a>, and Haridwar in advance.<br />
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We found a travel agent close to the Ganga Laffa & Falafel Restaurant, Mr. Haldhar Parashar, of <a href="https://goo.gl/maps/bVoA9JzQmEWGUTZN7">Raghav Craft India Pushkar</a> (also Pushkar Forex). His office is also a music store.<br />
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He was very helpful and patient with us since we were doubting about days and which trains or buses to take. Finally, after a very long decision-making process, we managed to get everything booked.<br />
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Several days later while we were in Agra we got the notification that one of our trains had been canceled. We didn't know what to do. I didn't have his contact number but after a long search, I was able to find him on Google Maps. <br />
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He was again very patient and helpful with us. He was ready to send us our money back, but instead, we asked him to help us book another train, which he did, and all by phone. <br />
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The second train was a bit more expensive but he didn't try to charge us extra. So I can definitely recommend him.<br />
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<h2 style="text-align: left;">How to get to Pushkar from Jaipur</h2><br />
There is only one direct bus that leaves from Jaipur to Pushkar. You'll need to get to the <a href="https://goo.gl/maps/Xqki4aeEMhweZhxW7">Sindhi Camp Bus Station</a> and find the right ticket counter. Just ask for the bus to Pushkar. It's a government bus.<br />
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Be aware that many people will tell you that there is no direct bus to Pushkar, and they will try to sell you a ticket to Ajmer. Even your guesthouse will tell you that, or they will try to sell you a very expensive ticket.<br />
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Trust me, THERE IS a direct bus, you just need to find the right ticket counter and be patient. The bus was around 4 pm I think and it takes about 4 hours.<br />
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I suggest you go early morning to get the ticket or one day in advance.<br />
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We did have a 20 min stop on the way. I'm not sure if that was Ajmer, but it is still very convenient to get this bus since you don't need to worry about timing or switching buses.<br />
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<h2 style="text-align: left;">How to get to Jodhpur from Pushkar</h2><br />
There is only one direct bus from Pushkar to Jodhpur. It starts around 6 am every day from the Marwar Bus Station, which was about 10 minutes walk from our guesthouse. <br />
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I suggest you book your ticket from one of the local travel agents.<br />
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The journey was about five hours long on a small old bus and on a bumpy dusty road. But it was not too bad. <br />
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Once you reach the Jodhpur bus stand you'll need to take a taxi or a rickshaw to get to the old town which is about 20 min drive. I recommend you use Uber or Ola, but taxis can't get all the way into the old town, so you might need to walk a bit or take a rickshaw.<br />
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<div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrVbmh5Dx81NkmYfTrNZ8uycj2Dei0nx5iNQ2gfHpHqHvXBF-4FxBO-vkuI0FwljBv-8jrpyxZe0LNLyeCizd9YSqwMuwbfV0Hq-jAm9kEc1P98FHW9MjDC2jcFe1go1y-_bUzvrpLQ1A/s900/Pushkar-Travel-Blog.jpg"><img alt="Pushkar Lake" border="0" data-original-height="900" data-original-width="600" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjrVbmh5Dx81NkmYfTrNZ8uycj2Dei0nx5iNQ2gfHpHqHvXBF-4FxBO-vkuI0FwljBv-8jrpyxZe0LNLyeCizd9YSqwMuwbfV0Hq-jAm9kEc1P98FHW9MjDC2jcFe1go1y-_bUzvrpLQ1A/d/Pushkar-Travel-Blog.jpg" title="Pushkar Lake" /></a></div>
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<h2 style="text-align: left;">The next destination</h2><br />
The next stop after Pushkar was Jodhpur. You can discover Jodhpur with me by visiting <a href="https://www.path2yoga.net/2020/04/things-to-do-in-jodhpur.html">TOP 7 Things to Do in JODHPUR in Just 2 Days</a>.<br />
<br />
If you want to make sure you won't miss my next blog updates you can <a href="http://eepurl.com/zWeez">subscribe to my newsletter here</a>. Once you subscribe you'll be able to download my free meditation ebook. <br />
<br />By the way, to know what clothes to wear and what items to bring for your yoga adventure to India make sure you visit my ultra detailed <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">India packing list for yogis</a>.<br /><br />
Thanks for your support.<br />
<br />
</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com0tag:blogger.com,1999:blog-4277020627848966799.post-42340199383868783222020-03-23T17:34:00.002+05:302024-02-08T14:27:56.704+05:30Interview with Swami Brahmdev of Aurovalley Ashram Rishidwar<div dir="ltr" style="text-align: left;" trbidi="on"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKatZrXT7jb1NgxmDuUeOQpwhvD8jHjljJ7OcUNiCl0K30RQfy9MlwpBg2-QSW4EYNW6ulxkUCemaA4jdPUbZ-CPwjX9TrGPQt5wPMdwVEwW97BaFMLXgo7vQigHF28S88WD-3K2a7iz4/s1600/Interview-Swami-Brahmdev.jpg"><img alt="Interview with Swami Brahmdev" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhKatZrXT7jb1NgxmDuUeOQpwhvD8jHjljJ7OcUNiCl0K30RQfy9MlwpBg2-QSW4EYNW6ulxkUCemaA4jdPUbZ-CPwjX9TrGPQt5wPMdwVEwW97BaFMLXgo7vQigHF28S88WD-3K2a7iz4/s1600/Interview-Swami-Brahmdev.jpg" title="Interview with Swami Brahmdev" /></a><br />
<br />
While I was staying at Aurovalley Ashram, an ashram near Rishikesh, I asked the founder, Swami Brahmdev, if he would give me a few minutes for an interview. I wanted to ask him a few questions about the ashram and about yoga. Luckily he said yes. <br />
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Swamiji asked me then to wait for him at the library the next morning, at 10 am.<br />
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<h2 style="text-align: left;">The day of the interview </h2><br />
He was a bit busy the next day so we started the interview only twenty minutes before the satsang at 11:30 am. <br />
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I decided to keep the interview short cause I didn't want to interrupt the satsang, and I didn't want the guests to enter the library while I was doing the recording. But I wished I had asked more questions about yoga.<br />
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I noticed Swamiji didn't care so much to talk about the ashram, but as soon as I asked about yoga he brightened up and became more enthusiastic. Perhaps you might notice the same in the video. <br />
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<br />
<h2>Aurovalley Ashram</h2><br />
I wrote in detail about the ashram and about my experience staying at the ashram in <a href="https://www.path2yoga.net/2020/03/aurovalley-ashram-rishidwar.html">my previous blog</a>.<br />
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In this new blog, I simply want to include the video interview with Swami Brahmdev and the transcript of that interview for those who prefer reading. <br />
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In the first half of the video, I talk about my experience at the ashram. That's a sort of summary of my previous blog. <br />
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You can skip that if you wish, but even if you read my previous blog I would still suggest you watch the whole video. You'll get to see different shots around the ashram that you didn't see before. <br />
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This was actually the first time that I share my experience at an ashram in a vlog. <br />
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I have written many blogs about <a href="https://www.path2yoga.net/2012/11/guide-to-ashrams-in-india-yoga-retreats.html">all the ashrams I've visited during my yoga journey</a>, more than fifteen so far, but this is the first time I do a vlog about one. So it's really exciting. <br />
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The interview starts at 05:25.<br />
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<br />
<h2 style="text-align: left;">Interview with Swami Brahmdev of Aurovalley Ashram Rishidwar</h2><br />
<div class="videoresp"><iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/zo-8VFjPIWA" width="560"></iframe><br />
</div><br />
The video includes English and Spanish subtitles. You need to activate them by clicking/tapping on the "cc" on your YouTube video player. You might need to go to settings to choose your preferred language.<br />
<br />
05:33 What is Aurovalley Ashram?<br />
06:14 Why Sri Aurobindo and the Mother?<br />
07:40 Why is the Mother more present at the ashram via quotes and photos?<br />
08:20 Why do some of the buildings at the ashram have a circular shape?<br />
08:47 What is the purpose of that large green ball in the center of the meditation hall?<br />
09:52 Can you tell us a bit about the new building that is in construction at the moment?<br />
11:41 Can you briefly talk about the meaning of Yoga?<br />
14:33 What is the best way to attain this transformation through yoga?<br />
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<br />
Below you can find the transcript of the interview.<br />
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<h3 style="text-align: left;"><i>1. What is Aurovalley Ashram?</i></h3><br />
This is Sri Aurobindo ashram, and the name is Aurovalley Ashram Rishikesh.<br />
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We also use the word Rishidwar because it is in between two cities. Haridwar and Rishikesh.<br />
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So this is the Mother's place.<br />
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The purpose of this ashram is to learn how to make our life more conscious, more meaningful and to fulfill the purpose of our existence.<br />
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<br />
<h3 style="text-align: left;"><i>2. Why Sri Aurobindo and the Mother?</i></h3><br />
Because Sri Aurobindo and the mother, they give a new hope for the humanity, for this planet, for this Earth.<br />
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They give something very new. A vision<br />
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They said that the new world has born and some new forces, now they are manifesting, they are active for the transformation of life.<br />
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And there are possibilities that now life on Earth will be more spiritual, more divinized, with much better possibilities, with better consciousness.<br />
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And they give one new speed to the process of evolution.<br />
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With the Mother and Sri Aurobindo's teachings, they accelerate the speed of the process of evolution of consciousness.<br />
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Sri Aurobindo Yoga, Sri Aurobindo's teachings, they are not repeating<br />
the old traditions, cultures, philosophies. It is something new.<br />
<br />
So it is not a repetition of any old things. It is completely a new adventure, a new journey of consciousness.<br />
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<h3 style="text-align: left;"><i>3. Why is the Mother more present at the ashram via quotes and photos?</i></h3><br />
Mother and Sri Aurobindo, they are not two. They are two-in-one.<br />
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Either if you love the mother, either you speak of Sri Aurobindo, it is the same thing.<br />
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They said, “We are two in different bodies, but the same consciousness in two different bodies.”<br />
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Without him, she does not exist and without her he is unmanifested.<br />
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<h3 style="text-align: left;"><i>4. Why do some of the buildings at the ashram have a circular shape?</i></h3><br />
Actually, the universe is round. The whole creation, if you see, is round and in the round there is no beginning and no end. It is eternal, immortal.<br />
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So the round gives a feeling of immortality.<br />
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<h3 style="text-align: left;"><i>5. What is the purpose of that large green ball in the center of the meditation hall?</i></h3><br />
We have in our meditation place, it is a relics place of Sri Aurobindo, we've put this green ball, crystal ball. It represents the universe. <br />
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And green is a very natural color. It helps to concentrate. It has a very strong vibration, a healing power when we sit near. So it helps to connect us with our Self, it helps us to heal ourselves. <br />
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It helps us when we concentrate, to grow our meditative attitude. It help us to meditate, to go more deep inward and it gives peace, harmony, joy, bliss. Very powerful vibrations are there. <br />
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And it is a piece of beauty.<br />
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<h3 style="text-align: left;"><i>6. Can you tell us a bit about the new building that is in construction at the moment?</i></h3><br />
We are working on this new project. It is a children University and Mother's concept of children is that all below the 100 year of age are all children. So this university is for all almost.<br />
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The idea of the university is to make the experiment on prenatal education. It is our very old ancient knowledge which had disappeared. And we have the intuition that Mother wants to work on this subject. Mother has also spoken lots on this.<br />
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So this is first one department, one block.<br />
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Then, nowadays there is a very much search for a yoga knowledge, yoga education. <br />
<br />
So we are going to start here all kind of yogic formations, yogic knowledge, and we are thinking that maybe we will teach also<br />
Ayurveda, naturopathy.<br />
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And some people are interested for certificate courses, so that kind of things we also will start, where people can learn and they can practice in their life.<br />
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Sometimes we have big groups here, big camps. So all the possibilities are there to organize big gatherings, big programs, big functions which can help humanity to grow more in consciousness.<br />
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<h3 style="text-align: left;"><i>7. Can you briefly talk about the meaning of Yoga?</i></h3><br />
Yoga is an attitude of life. It's a yogic attitude, and yoga means that when one have that conscious clarity about life then one can live this life much better.<br />
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Sri Aurobindo's concept of yoga is, “All our life is a yoga. All life is yoga”<br />
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Consciously or unconsciously, we are all, the whole nature is in yoga.<br />
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So yoga is not a one very limited concept. But yoga has many different branches.<br />
<br />
Some people give importance to the physical consciousness, so they do many (physical) yoga practices.<br />
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Some people give importance to the mental levels, so they use Raja yoga, hatha yoga.<br />
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Some people give more importance to the emotional part, so they do bhakti yoga.<br />
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There are so many various kinds or different branches to understand the concept of yoga.<br />
<br />
But yoga means that when one, more and more wants to open towards that something to whom we call divine.<br />
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So yoga actually is a very beautiful idea, very beautiful concept, that how can one live this life for the divine only.<br />
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Yoga means when one starts feeling, thinking that this life belongs to the divine and one should live for the divine only.<br />
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And that is the real purpose of yoga. That one should open and be receptive for that divinity and more and more involve that divinity in the life, and divinize our life, and make this planet a place of harmony, a place of divine life, and make this planet a paradise.<br />
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We have that potential and with the help of yogic attitude, with the help of yoga growth, with the help of growth of consciousness, we can solve all the human problems. And that is the period now.<br />
<br />
We have already tried many many methods to solve our problems but still the<br />
problems are there.<br />
<br />
So the solution to all human problems is Yoga.<br />
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Yoga means growth in consciousness. When one can live with better consciousness then one can solve all the problems of life.<br />
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So that is the concept of yoga.<br />
<br />
<br />
<h3 style="text-align: left;"><i>8. What is the best way to attain this transformation through yoga?</i></h3><br />
The best way is that one should at least aspire for it. First step is that one should open up, desire or aspire and be receptive for that.<br />
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When one starts feeling strongly, ardently start feeling to live for that. Once you start aspiring, your process starts<br />
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<h2 style="text-align: left;">Before you go</h2><br />
I hope you enjoyed learning about Aurovalley Ashram and getting to know Swami Brahmdev via this interview. Feel free to share your thoughts in the comments below.<br />
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Don't forget to visit <a href="https://www.path2yoga.net/2020/03/aurovalley-ashram-rishidwar.html">Aurovalley Ashram: a Beautiful and Quiet Ashram for Meditation</a> to find more about my experience at the ashram, the exact location of the ashram and the contact details.<br />
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You can also visit <a href="https://www.path2yoga.net/2012/11/guide-to-ashrams-in-india-yoga-retreats.html">Guide to the Best Ashrams in India: My Personal Experience</a> to discover all the ashrams that I have personally visited in India.<br />
<br />To know what clothes to wear and what items to bring for your yoga adventure to India make sure you visit my detailed <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">India packing list for yogis</a>.<br /><br />
If you find this article helpful don't hesitate to give it a like and to share it with your friends. Thanks for your support.<br />
<br />
</div><div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com1tag:blogger.com,1999:blog-4277020627848966799.post-1993120469688946372020-03-09T09:03:00.002+05:302024-02-08T14:28:31.319+05:30Aurovalley Ashram: a Beautiful and Quiet Ashram for Meditation<div dir="ltr" style="text-align: left;" trbidi="on">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd73RZtoh25DSPmv8SuxQ2TtL8NKakbFXVgvDunExnmGmV4wFGWaImBeGnJ3pl7_DlBpgXu-eJgBneevMwhAtAAnQEQ9v7kWtL_vhUXTU0RDVqr9ZZEtWrnJWjcgSnIf3U_s8qANrEHDc/s1600/Aurovalley-Ashram-Rishidwar-9.jpg"><img alt="Aurovalley Ashram Rishidwar" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgd73RZtoh25DSPmv8SuxQ2TtL8NKakbFXVgvDunExnmGmV4wFGWaImBeGnJ3pl7_DlBpgXu-eJgBneevMwhAtAAnQEQ9v7kWtL_vhUXTU0RDVqr9ZZEtWrnJWjcgSnIf3U_s8qANrEHDc/s1600/Aurovalley-Ashram-Rishidwar-9.jpg" title="Aurovalley Ashram Rishidwar" /></a><br />
<br />
Aurovalley Ashram Rishidwar, founded by Swami Brahmdev, is a peaceful ashram near Rishikesh. It's a great place to spend time in silence, reading or focusing on meditation.<br />
<br />
I could easily stay several months at this ashram but at the same time, for one particular reason, I wouldn't. Let me explain.<br />
<a name='more'></a><br />
<br />
<h2 style="text-align: left;">
Discovering a new ashram in India</h2>
<br />
While I was teaching hatha yoga and meditation at Blue Indigo, the yoga retreat in Cambodia I mentioned in <a href="https://www.path2yoga.net/2020/02/blue-indigo-yoga-siem-reap.html">my previous blog</a>, I heard about a special ashram in India.<br />
<br />
A lovely couple from Mexico told me about it. <br />
<br />
They were very enthusiastic and positive about their stay at this ashram and they really like the swami who founded it. They showed me his books and insisted that I should visit it one day.<br />
<br />
I'm always eager to discover new and authentic ashrams in India, so I decided to follow their advice.<br />
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<br />
<h2 style="text-align: left;">
The journey</h2>
<br />
On the 3rd of February, after completing almost <a href="https://www.path2yoga.net/2020/02/blue-indigo-yoga-siem-reap.html">four months teaching yoga at Blue Indigo</a>, I took a flight back to India. <br />
<br />
This was the perfect opportunity to visit this ashram.<br />
<br />
First I met my friend Aly in Jaipur and we traveled together through Jaipur, <a href="https://www.path2yoga.net/2020/04/pushkar-travel-tips.html">Pushkar</a>, <a href="https://www.path2yoga.net/2020/04/things-to-do-in-jodhpur.html">Jodhpur</a>, Agra, and <a href="https://www.path2yoga.net/2020/07/lahiri-mahasaya-temple-varanasi.html">Varanasi</a> (more about that will come later).<br />
<br />
Then, on the 23rd of Feb, after five days in Varanasi, we took a night train to Delhi. <br />
<br />
We arrived in Delhi the next day around 10 am and after a few hours we took another train to Haridwar. Then from Haridwar, we took an Ola cab to finally reach the ashram. <br />
<br />
Yeah, that was a long journey. In total, about 25 hours traveling. <br />
<br />
We arrived at the ashram on the 24th of February, around 9 pm, and stayed there for six days.<br />
<br />
<br />
<h2 style="text-align: left;">
My experience at Aurovalley Ashram</h2>
<br />
The last time I stayed at an ashram in India was in 2016 when I visited <a href="https://www.path2yoga.net/2016/05/yogoda-math-paramahansa-yogananda-ashram-kolkata.html">Yogoda Math, Paramahansa Yogananda's ashram in Kolkata</a>. That was for only one night though.<br />
<br />
So it felt so good to once more experience the ashram life, surrounded by a community of spiritual seekers. <br />
<br />
The ashram is quiet, comfortable, clean and easy going with an amazing meditation hall and library. You naturally feel inclined to spend some time in contemplation and meditation. <br />
<br />
Yes, I really enjoyed my stay at the ashram. <br />
<br />
A part of me wishes I could have spent more time there to focus on my meditation practice, and to do some reading. But at the same time, those six days were enough. <br />
<br />
I might visit it in the future again, but I'm not so sure about that because of one reason, which I will explain further below.<br />
<br />
<br />
<h2 style="text-align: left;">
Aurovalley Ashram Rishidwar</h2>
<br />
Aurovalley ashram was founded by Swami Brahmdev, a disciple of Sri Aurobindo and the Mother. <br />
<br />
The ashram is located at the edge of Raiwala, a small and remote village, somewhere between Rishikesh and Haridwar.<br />
<br />
They like to call the ashram Aurovalley Ashram <i>Rishidwar</i> because it is located between Rishikesh and Haridwar, but I think that's not a real location, although it is a catchy name. Easy to remember. <br />
<br />
I wouldn't be surprised if in the future they change the name of the village to Rishidwar. Lol.<br />
<br />
There is not much to see around, and that's a good thing. It is very quiet and the air is very clean compared to Rishikesh.<br />
<br />
People of all ages and all backgrounds visit this ashram, even families with children.<br />
<br />
For some reason, the ashram is very popular in Latin America. <br />
<br />
I was surprised to see so many Spanish speaking people at the ashram, mainly from Colombia. You can see signs all over the ashram in English, Spanish and also Russian.<br />
<br />
Above all, the philosophy at this ashram is to be all-inclusive creating union among all.<br />
<br />
<blockquote>
“Surrounded by the sound of birds, people of any spiritual background or creed can find the ideal atmosphere to contact their own divinity. All ages, all levels of education, different languages, different habits, different attitudes, different believes, all beings are welcome.” Aurovalley Ashram</blockquote>
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<h3 style="text-align: left;">
Swami Brahmdev</h3>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJNkE2p58rAB-BdoaKjsz5p8CqPenQ6fMrBEZGot4ibE_3UCh6tuq6paKlc5C_lMgvMCKWFoe1C5bEvEBhia2jGrz_7XyjV1agFLfeRmjVY8sLEHa85yY597oG_3KiR9_pxrBFJsJs43I/s1600/Books-Swami-Brahmdev.jpg"><img alt="Books by Swami Brahmdev" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgJNkE2p58rAB-BdoaKjsz5p8CqPenQ6fMrBEZGot4ibE_3UCh6tuq6paKlc5C_lMgvMCKWFoe1C5bEvEBhia2jGrz_7XyjV1agFLfeRmjVY8sLEHa85yY597oG_3KiR9_pxrBFJsJs43I/s1600/Books-Swami-Brahmdev.jpg" title="Books by Swami Brahmdev" /></a></div>
<br />
Swami Brahmdev started his journey after completing his degrees in Law and Economics. He traveled all over India in searching for answers but found his path in the teachings of Sri Aurobindo and the Mother.<br />
<br />
He seems humble and unpretentious, with his mind focused on his work. <br />
<br />
When we walked into the reception to do the check-in, we found him just sitting on a sofa wearing a plain white t-shirt and a pair of sweatpants. <br />
<br />
I knew he was Swami Brahmdev cause I had seen him in pictures but otherwise you couldn't tell he was the founder of the ashram. <br />
<br />
He started talking to us, asking the typical questions, “Where are you from? What do you do?” and so on. <br />
<br />
He asked us to follow him for a small walk. We talked for a little bit and then he stopped by a building in construction to continue with his work.<br />
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<br />
<h3 style="text-align: left;">
Sri Aurobindo and the Mother</h3>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvJzAWexsF5utU1-t1AUh62TJMbeUYgbs3X62HWCuswq6Qe2la0nfFT4DkcQBdyxE3L0vK5tVe1VL6UH7dXxp-MoGqD-B1tXI_LOMiavbIu3bV7kaqVq2iRG8uKymeVUuPbFzShi5oMi4/s1600/Sri-Aurobindo-The-Mother.jpg"><img alt="Sri Aurobindo and the Mother" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhvJzAWexsF5utU1-t1AUh62TJMbeUYgbs3X62HWCuswq6Qe2la0nfFT4DkcQBdyxE3L0vK5tVe1VL6UH7dXxp-MoGqD-B1tXI_LOMiavbIu3bV7kaqVq2iRG8uKymeVUuPbFzShi5oMi4/s1600/Sri-Aurobindo-The-Mother.jpg" title="Sri Aurobindo and the Mother" /></a></div>
<br />
Sri Aurobindo and the Mother were two very influential gurus from India. They lived in Pondicherry at what it is now known as the <a href="https://www.sriaurobindoashram.org/">Sri Aurobindo Ashram</a>.<br />
<br />
I actually visited Pondicherry in 2010. You can read about that experience here: <a href="https://www.path2yoga.net/2010/09/chilling-out-in-pondicherry.html">Discovering Pondicherry, Sri Aurobindo Ashram, and Auroville</a>.<br />
<br />
Swami Vishnudevananda writes in his book Meditation and Mantras: <br />
<br />
<blockquote>
“Even when the kundalini is raised to the ajna chakra, it is difficult to keep it there. Only great yogis such as Sri Ramakrishna, Sri Aurobindo and Swami Sivananda were able to keep it there for any length of time.”</blockquote>
<br />
<a href="https://www.britannica.com/biography/Sri-Aurobindo">Sri Aurobindo</a>, born in Kolkata, was a yogi, a philosopher, a poet, and a political activist, among many other things. He wrote voluminous books on yoga, integral yoga, essays on the Gita and more.<br />
<br />
<a href="https://en.wikipedia.org/wiki/Mirra_Alfassa">The Mother (Mirra Alfassa)</a> originally from Paris, was Aurbindo's spiritual collaborator. <br />
<br />
Sri Aurobindo considered her his spiritual equal. She ran the ashram after Sri Aurobindo's passing and founded the experimental town called <a href="https://www.auroville.org/">Auroville</a>.<br />
<br />
<blockquote class="tr_bq">
“Auroville wants to be a universal town where men and women of all countries are able to live in peace and progressive harmony above all creeds, all politics and all nationalities. The purpose of Auroville is to realise human unity.”</blockquote>
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<br />
<h3 style="text-align: left;">
Integral Yoga</h3>
<br />
Sri Aurobindo and the Mother's work focused on developing what they called <a href="https://en.wikipedia.org/wiki/Integral_yoga">Integral Yoga</a>. This is the same practice adopted at Aurovalley Ashram.<br />
<br />
According to <a href="http://www.aurovalley.com/integral-yoga">Aurovalley Ashram's website</a>:<br />
<br />
<blockquote class="tr_bq">
“Rather than advocating one of the classical paths of yoga, it takes up the essence of the older Yoga traditions and integrates them into the Integral Yoga (i.e. the Yoga of Works (Karma Yoga), the Yoga of Knowledge (Jnana Yoga), the Yoga of Love (Bhakti Yoga), etc.). It is no longer necessary to have an isolated and ascetic life in order to progress, as was common in ancient times. Now, All Life is Yoga, integrated into the ordinary life.”</blockquote>
<br />
Perhaps Sri Aurobindo's approach was different, but in my experience, this integral approach to yoga is not unique to Sri Aurobindo's teachings.<br />
<br />
Integral yoga was also taught by Swami Sivananda of Rishikesh and by his disciples Swami Satyananda Saraswati, Swami Vishnudevananda and Swami Satchidananda.<br />
<br />
Actually, right from the beginning of my journey, the yoga I learned and the only form of yoga I know is integral yoga, although it might not be called that. <br />
<br />
<br />
<h3 style="text-align: left;">
The Mother's presence in the ashram</h3>
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMij3KviUmslcFU8qe0TQlxV8kvZYhNjv1uJklm79-la9vcfRnBDE6tdftYh5hoQP3WgQYiwCdmYzmOZGZv1rUB2G-67VK6s7nwWhkANCNmAlfABUS757jRR8jOGHA0u4PwAnbAwT-_-M/s1600/Aurovalley-The-Mother.jpg"><img alt="Portrait of The Mother" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhMij3KviUmslcFU8qe0TQlxV8kvZYhNjv1uJklm79-la9vcfRnBDE6tdftYh5hoQP3WgQYiwCdmYzmOZGZv1rUB2G-67VK6s7nwWhkANCNmAlfABUS757jRR8jOGHA0u4PwAnbAwT-_-M/s1600/Aurovalley-The-Mother.jpg" title="Portrait of The Mother" /></a></div>
<br />
Although the ashram is inspired by the teachings of both, Sri Aurobindo and the Mother, you will mainly see pictures and quotes of the Mother all around the ashram.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilSdVoOkPKB90VpY3IDfPZEq7fee0Chj-KG6shEFg1UsplK3dmDJBmb3j5Y0vdDfNXunFW7NdcoCm1HOnM7DdBRfTPWarY_5-83sm-WF-jZTEZ-W0qF2uKcvJN536NOggTsS07GSOJrP0/s1600/Aurovalley-Mother-Quote-2.jpg"><img alt="Quote by the Mother" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEilSdVoOkPKB90VpY3IDfPZEq7fee0Chj-KG6shEFg1UsplK3dmDJBmb3j5Y0vdDfNXunFW7NdcoCm1HOnM7DdBRfTPWarY_5-83sm-WF-jZTEZ-W0qF2uKcvJN536NOggTsS07GSOJrP0/s1600/Aurovalley-Mother-Quote-2.jpg" title="Quote by the Mother" /></a></div>
<br />
I asked Swamiji why is the Mother more present in the ashram. He had a very interesting answer. You will hear about it in <a href="https://www.path2yoga.net/2020/03/swami-brahmdev-interview.html">my next blog where I share an interview with Swamiji</a>.<br />
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<br />
<h3 style="text-align: left;">
Aurovalley Ashram facilities</h3>
<br />
The ashram is quite large and beautiful. There are a lot of trees around, and it is very clean compared to other ashrams I have visited in India before.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8irZJCSSetv1ZMJVJPArwsiUmasI6-XMJ8F6cbAcaArYPuHeE9VbonzgPwiMKGY-19XwlN7pyTz-G0FIsJH6hmoB6IeUPv3L5RfQBogxHIzzN8a5yGJ8zxRZB73tpndnNHXsr2lulR-Y/s1600/Aurovalley-Ashram.jpg"><img alt="Aurovalley Ashram Facilities" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh8irZJCSSetv1ZMJVJPArwsiUmasI6-XMJ8F6cbAcaArYPuHeE9VbonzgPwiMKGY-19XwlN7pyTz-G0FIsJH6hmoB6IeUPv3L5RfQBogxHIzzN8a5yGJ8zxRZB73tpndnNHXsr2lulR-Y/s1600/Aurovalley-Ashram.jpg" title="Aurovalley Ashram Facilities" /></a></div>
<br />
It reminds me of the <a href="https://www.path2yoga.net/2011/05/swami-rama-sadhaka-grama-ashram.html">Swami Rama Sadhaka Grama</a>, an ashram in Rishikesh that I have visited multiple times and which I always recommend.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqQ-EqBlJwm12ewSs6SeibDMS7Za2eTn-VgOrqv4nQQzNlFijVFB6QMdPhyphenhyphenFtQ5fTtsVVezHs94p2pwEEM3nhCJCagxHWT6NwsXe30gRuNnhsEMoMr-DgG_WqwQERbdWlqYHN7TCuWLrA/s1600/Aurovalley-Ashram-Buildings.jpg"><img alt="Aurovalley Ashram Buildings" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjqQ-EqBlJwm12ewSs6SeibDMS7Za2eTn-VgOrqv4nQQzNlFijVFB6QMdPhyphenhyphenFtQ5fTtsVVezHs94p2pwEEM3nhCJCagxHWT6NwsXe30gRuNnhsEMoMr-DgG_WqwQERbdWlqYHN7TCuWLrA/s1600/Aurovalley-Ashram-Buildings.jpg" title="Aurovalley Ashram Buildings" /></a></div>
<br />
There is a <b>beautiful meditation hall</b>, a large yoga hall, a beautiful library, another meditation hall above the library and several other buildings around. <br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHRZ71erQ6Blft_BjxrkUWg82m5At5Dm6HNGHUVasBhftuJhEPiQy1yK6DPPd9IDXs0pHUEL42Pj8lySdRTeDgohXikH8KpX3xv7-rljLppNcqvTZQOaWGsGwxkZuJnk_xVnHLa4HIPcI/s1600/Aurovalley-Ashram-Meditation-Hall.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Meditation hall" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiHRZ71erQ6Blft_BjxrkUWg82m5At5Dm6HNGHUVasBhftuJhEPiQy1yK6DPPd9IDXs0pHUEL42Pj8lySdRTeDgohXikH8KpX3xv7-rljLppNcqvTZQOaWGsGwxkZuJnk_xVnHLa4HIPcI/s1600/Aurovalley-Ashram-Meditation-Hall.jpg" title="Meditation hall" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The meditation hall</td></tr>
</tbody></table>
<br />
The <b>library is amazing</b>. It is packed with yoga books. <br />
<br />
You can find all the books published by Sri Aurobindo and the Mother, including some copies in Spanish, French, and Russian. So if you like to spend some time reading you will love this ashram for sure.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH0bngnzoezlqfS-Qii6Ch53qbTYVIG5HfO3RlzalFeuoy1UXQk5ZWfZXD8R2imEUU7-8leGy3UFirOXnh9Dn9xlGr3yaySI4SdlGgmkapr4YIAwz_-_mX8OE32TdOZR5_l7e9icQh-aU/s1600/Aurovalley-Ashram-Library.jpg"><img alt="Library" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiH0bngnzoezlqfS-Qii6Ch53qbTYVIG5HfO3RlzalFeuoy1UXQk5ZWfZXD8R2imEUU7-8leGy3UFirOXnh9Dn9xlGr3yaySI4SdlGgmkapr4YIAwz_-_mX8OE32TdOZR5_l7e9icQh-aU/s1600/Aurovalley-Ashram-Library.jpg" title="Library" /></a></div>
<br />
They even have a <b>small workout area</b>. That's the first time I see that in any ashram. I used it a couple of times and if I would have stayed longer I would have used it more often, for sure.<br />
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The ashram is <b>walking distance from the river Ganges</b>, so you can take a nice ten minutes walk to the river anytime.<br />
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There are several accommodation buildings but the most impressive one is this large circular building with two floors and a terrace. The rooms are spacious and clean. You pretty much have everything you might need for a comfortable stay. <br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0tPEzvzLWTJBbrCEjSHl-AOr0qN3kUHVf4kH3DeXBqirNVuIrfoCb4WT_we2PAs922yj5DrlRZEhKze7SGXXbF45XmtaY13JNlOhGLifX_-VEFlPayKzlUIEOvuyOHIu6FcDmc5yXlIY/s1600/Aurovalley-Ashram-Accomodation.jpg"><img alt="Main Accomodation Building" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi0tPEzvzLWTJBbrCEjSHl-AOr0qN3kUHVf4kH3DeXBqirNVuIrfoCb4WT_we2PAs922yj5DrlRZEhKze7SGXXbF45XmtaY13JNlOhGLifX_-VEFlPayKzlUIEOvuyOHIu6FcDmc5yXlIY/s1600/Aurovalley-Ashram-Accomodation.jpg" title="Main Accomodation Building" /></a></div>
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<br />
<h3 style="text-align: left;">
Ashram daily schedule</h3>
<br />
I think is pretty smart how they inserted the ashram daily schedule in the key holder of each room. That's so convenient.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHZHm1eyQhOvpfnxzAqsdDrSwzZnNok2ueZYZqfa2wZgeQ1q_UKVPHQIkcvtMznGzZKCotaB3MXJHmktcvqKvJuh43p5pQ3w9Y1iq5udaVEmVrK0p89qwNcDePoEDcQkx0KF7n9FoY7TM/s1600/Aurovalley-Ashram-Schedule.jpg"><img alt="Ashram Daily Schedule" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgHZHm1eyQhOvpfnxzAqsdDrSwzZnNok2ueZYZqfa2wZgeQ1q_UKVPHQIkcvtMznGzZKCotaB3MXJHmktcvqKvJuh43p5pQ3w9Y1iq5udaVEmVrK0p89qwNcDePoEDcQkx0KF7n9FoY7TM/s1600/Aurovalley-Ashram-Schedule.jpg" title="Ashram Daily Schedule" /></a></div>
<br />
<br />
So this is what the daily schedule looks like.<br />
<br />
06:00 Meditation<br />
07:00 Asanas<br />
08:00 Breakfast<br />
09:00 Karma Yoga<br />
11:30 Satsang<br />
13:00 Lunch<br />
15:30 Tea time<br />
16:00 Study/Karma Yoga<br />
16:30 Asanas (optional)<br />
18:00 Meditation/Kirtan<br />
19:00 Dinner<br />
20:00 Cultural program<br />
<br />
<b>Meditation</b><br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; padding: 0px; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAO6bUGxEWSCugn8f4G2Uf5z5k7jqpZ7kBLqTLb0xYLTZWDrl8w-7Ul8uV8GJB4u0TH8ikrLh5nAW4SO2QsfIjSiiqRK-VaDMDn6r1yQS-d60zoOo0klglup3NP9-Tylo0QgM9cV69-DI/s1600/Aurovalley-Meditation-Hall.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Meditation Hall" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiAO6bUGxEWSCugn8f4G2Uf5z5k7jqpZ7kBLqTLb0xYLTZWDrl8w-7Ul8uV8GJB4u0TH8ikrLh5nAW4SO2QsfIjSiiqRK-VaDMDn6r1yQS-d60zoOo0klglup3NP9-Tylo0QgM9cV69-DI/s1600/Aurovalley-Meditation-Hall.jpg" title="Meditation Hall" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">The meditation hall</td></tr>
</tbody></table>
<br />
The ashram daily schedule starts with a one-hour silent meditation session at 6 am. I'm a morning person and meditation is my main practice so I absolutely loved that.<br />
<br />
But don't worry. They are not strict with the schedule. If you can't make it to the meditation session that's fine. You are pretty much free to follow your own routine.<br />
<br />
It's also not a strict one-hour session. Some people leave earlier and some people stay longer. There is not even a bell indicating that the session is over. You just follow your own rhythm, I guess.<br />
<br />
There is a second meditation session at 6 pm before dinner time. Sometimes there might be somebody playing soft Indian music or it would simply be another a silent meditation session. <br />
<br />
It is important to know that <b>there are no meditation classes or instruction</b>. You are free to practice what you already know or simply sit in silence as long as you want and follow your inner guidance. <br />
<br />
Unfortunately, I couldn't make it to every meditation session as I normally would. The pollution in Varanasi had taken its toll me so I was a bit sick. I was coughing like crazy and had trouble sleeping at night.<br />
<br />
I was also embarrassed to cough in the meditation hall. It is so quiet and echoey, and in these days of Coronavirus, it's better not to scare people around. Lol.<br />
<br />
By the way, if you are curious about what is that giant green stone in the center, then stay tuned. I asked Swamiji about it in the interview that I will publish next week.<br />
<br />
<i><span style="color: #990000;">Update:</span> And here is the <a href="https://www.path2yoga.net/2020/03/swami-brahmdev-interview.html">Interview with Swami Brahmdev of Aurovalley Ashram Rishidwar</a></i><br />
<br />
<b>Asanas</b><br />
<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz3Scn1Q8r33jC8YMuK8ERiWrK3_uKiNzmKFy6LRwviHgcDtnJC86H2zKBnlooFoz-mFcPJK4ExAlWJ0D7W4O11KM5RiS1BoaYqBfPz8q_iDYxm3w9F5KA80nKwtbZj76RrVOLBXE4tok/s1600/Aurovalley-Ashram-Buildings+3.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Yoga Hall" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjz3Scn1Q8r33jC8YMuK8ERiWrK3_uKiNzmKFy6LRwviHgcDtnJC86H2zKBnlooFoz-mFcPJK4ExAlWJ0D7W4O11KM5RiS1BoaYqBfPz8q_iDYxm3w9F5KA80nKwtbZj76RrVOLBXE4tok/s1600/Aurovalley-Ashram-Buildings+3.jpg" title="Yoga Hall" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">View from the yoga hall after the morning yoga class</td></tr>
</tbody></table>
<br />
After the morning meditation session, there is a one-hour hatha yoga class. <br />
<br />
The hatha yoga class is very basic and gentle. It is focused on simple mobility exercises, with several pauses in between the practice to center yourself, and a brief relaxation at the end.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIdjLU-21h7lIVI07N07jw0NZQddnExFmWRV2v3FGLvdUi1x4RGzKNRDzsXcJOsPWxBwVox0iaiAIojxHAA9Xwas_9_fPGmbzeG78TFoaUUoqynIh7oTfSj2AgO68-tREe5xjmIhaAYWs/s1600/Aurovalley-Ashram-Buildings+2.jpg"><img alt="Yoga Hall" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhIdjLU-21h7lIVI07N07jw0NZQddnExFmWRV2v3FGLvdUi1x4RGzKNRDzsXcJOsPWxBwVox0iaiAIojxHAA9Xwas_9_fPGmbzeG78TFoaUUoqynIh7oTfSj2AgO68-tREe5xjmIhaAYWs/s1600/Aurovalley-Ashram-Buildings+2.jpg" title="Yoga Hall" /></a></div>
<br />
I really like the class. It's nice to start the day with a very gentle practice, especially during the cold mornings in February.<br />
<br />
I didn't go to any of the afternoon sessions but I imagine they follow the same style.<br />
<br />
<b>Satsang</b><br />
<br />
The main activity during the day that all the guests are really looking forward to, is the satsang with Swami Brahmdev at 11:30 am.<br />
<br />
The satsang is basically a Q&A session with Swamiji. <br />
<br />
During our stay, this Q&A session took place in the library. Once Swamiji enters the room, he just sits in his chair and waits for a question. People then ask whatever doubts they might have about yoga and the spiritual path.<br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWHdp7OqFoZqxVsxAPcVH50cTflhud08gNb-_PTZPG4kfmKc59mlWi0Ptj7at9eFJu6Kqycc_ZbvDVFELRp90yl9wel4y4gYjL6BNAoMB011TIV4Bnhm9sNhqchBq8HaRCbdk-xRFqbEY/s1600/Satsang-Swami-Brahmdev.jpg"><img alt="Satsang with Swami Brahmdev" border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWHdp7OqFoZqxVsxAPcVH50cTflhud08gNb-_PTZPG4kfmKc59mlWi0Ptj7at9eFJu6Kqycc_ZbvDVFELRp90yl9wel4y4gYjL6BNAoMB011TIV4Bnhm9sNhqchBq8HaRCbdk-xRFqbEY/s1600/Satsang-Swami-Brahmdev.jpg" title="Satsang with Swami Brahmdev" /></a></div>
<br />
His books are actually a publication of these Q&A sessions.<br />
<br />
It was a bit difficult to listen to him during the satsang though. The library, like pretty much every other building at the ashram, has a terrible eco. On top of that, there were some people translating to other languages whatever Swamiji was saying. <br />
<br />
<b>Cultural program</b><br />
<br />
During my stay, the cultural program at 8 pm was basically a group reading session. <br />
<br />
Everybody sits together in the library with a copy of a book by the Mother in their hands. Then, one by one, we would read different passages of the book, including Swamiji.<br />
<br />
I guess the idea here is simply to contemplate on these passages. I would have preferred though to hear a discussion of the text instead.<br />
<br />
<b>My favorite moment of the day</b><br />
<br />
I had one extra activity during the day which was not included in the daily schedule. This was actually one of my favorite moments during the day. <br />
<br />
I love to visit the goshala (cattle barn). Lol.<br />
<br />
Every day after breakfast or lunch I would save some fruit peels or chapati and go to the goshala to feed and pet the cows. <br />
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<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGUOb9fzgzOub8Z47kp-5514N5EQUfv2bEAexlTIuTOuaHRi4NekCNM24ij90aHWrc9Q2UXWx-JCQzBQ8lkB06b0XlYE76dYrm9kAMSqSdY_dKcRxpqiDhN4s_Av2RtrtZcqsFL8gZSAk/s1600/Aurovalley-Goshala.jpg"><img alt="Goshala" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhGUOb9fzgzOub8Z47kp-5514N5EQUfv2bEAexlTIuTOuaHRi4NekCNM24ij90aHWrc9Q2UXWx-JCQzBQ8lkB06b0XlYE76dYrm9kAMSqSdY_dKcRxpqiDhN4s_Av2RtrtZcqsFL8gZSAk/s1600/Aurovalley-Goshala.jpg" title="Goshala" /></a></div>
<br />
Yeah, I like animals and cows are very curious beings. They do like to be pet. Not all of them though. Some of them just want food. Lol.<br />
<br />
<br />
<h3 style="text-align: left;">
Ashram food</h3>
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRZ-btu6NYWjg20B0w7B2sj-fnUgiq8xjydOQVEKrLHdMBb5Xt5Gs518uWq1emU6RCDYi5nU7_5czNMN8Paek0fE7GkN59D8m5gc1UpH8REEk_8GmMYuRew8Y8-_XV8aUQaUpfzfLd-I/s1600/Aurovalley-Ashram-Dinning-Hall.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Dinning Hall" border="0" data-original-height="359" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgLRZ-btu6NYWjg20B0w7B2sj-fnUgiq8xjydOQVEKrLHdMBb5Xt5Gs518uWq1emU6RCDYi5nU7_5czNMN8Paek0fE7GkN59D8m5gc1UpH8REEk_8GmMYuRew8Y8-_XV8aUQaUpfzfLd-I/s1600/Aurovalley-Ashram-Dinning-Hall.jpg" title="Dinning Hall" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Entry to the dining hall</td></tr>
</tbody></table>
<br />
Like I mentioned at the beginning of this blog, Aurovalley Ashram is a place where I could easily spend a few months focusing on my meditation practice, reading, or even working on my blog. <br />
<br />
The only problem that I have is the food. <br />
<br />
I know the cook works really hard every day to feed all the ashram guests, but the diet is very basic and in my opinion not very healthy, even if they use fresh ingredients.<br />
<br />
It is the typical ashram food, but from my experience ( <a href="https://www.path2yoga.net/2012/11/guide-to-ashrams-in-india-yoga-retreats.html">I have visited fifteen ashrams in India</a>) the food is below the average. <br />
<br />
The food at the <a href="https://www.path2yoga.net/2011/05/swami-rama-sadhaka-grama-ashram.html">Swami Rama Sadhaka Grama</a> is ten times better, and that food is not that great either. Lol.<br />
<br />
Ashram food is supposed to be healthy and sattvic, good for meditation. But trust me, eating rice three times a day, or eating rice, dal, potatoes, and chapati every day is not very healthy.<br />
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<tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjckEG7n2NrJ25ahOdqE3F6J296KsjWGrpDPunz6w9AoKgNb0ktntoFMtAuRVBP9m2tMGfiQKCQTVkax_Fd7zEadY3tCLmcpLSlaPyg8GP4_rFZEnAH8wH2RJdpJnzXjqJHRtM0AVl8EHI/s1600/Aurovalley-Ashram-Food-2.jpg" style="margin-left: auto; margin-right: auto;"><img alt="Breakfast" border="0" data-original-height="480" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjckEG7n2NrJ25ahOdqE3F6J296KsjWGrpDPunz6w9AoKgNb0ktntoFMtAuRVBP9m2tMGfiQKCQTVkax_Fd7zEadY3tCLmcpLSlaPyg8GP4_rFZEnAH8wH2RJdpJnzXjqJHRtM0AVl8EHI/s1600/Aurovalley-Ashram-Food-2.jpg" title="Breakfast" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Breakfast including poha made with flattened rice and a sort of rice porridge with milk</td></tr>
</tbody></table>
<br />
If this is your first time in an ashram you might find the food pretty good and tasty. But trust me, if you stay long enough, perhaps a few months, you might realize that it is not the best diet for your body.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFx82cwu0Z95O4ZWQO1_l9yg8HAdcL43oZyzDzpaw5S4GMgIjW6syieWvHOvgUXK4SNzseuSJI0ayBeHQsSzHy5RewDkE-xyEAiyw98vTXfdKejKLRrVFql22gUixsPPDroP8T_3F5n08/s1600/Aurovalley-Ashram-Food.jpg"><img alt="Lunch" border="0" data-original-height="479" data-original-width="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiFx82cwu0Z95O4ZWQO1_l9yg8HAdcL43oZyzDzpaw5S4GMgIjW6syieWvHOvgUXK4SNzseuSJI0ayBeHQsSzHy5RewDkE-xyEAiyw98vTXfdKejKLRrVFql22gUixsPPDroP8T_3F5n08/s1600/Aurovalley-Ashram-Food.jpg" title="Lunch" /></a></div>
<br />
Well, this is just my opinion and to be honest, after so many years traveling around Asia I have become very picky with my food. My belly now says “no, no” to ashram food. <br />
<br />
We actually heard some guests saying that the food was delicious. Aly and I were shocked to hear that though. Lol.<br />
<br />
Mariellen Ward of Breathdreamandgo even says in <a href="https://breathedreamgo.com/conscious-food-at-a-yoga-ashram-in-india/">her blog about Aurovalley</a>, “It’s not food that’s going to win any awards, and it’s not what foodies dream about, but it is simple, healthy, nutritious and vital.”<br />
<br />
I disagree with the “healthy, nutritious and vital“ part but like I said, that's just my opinion. Maybe the food is better in summer. I was there in February which is close to the end of winter. <br />
<br />
<br />
<h2 style="text-align: left;">
Aurovalley Ashram contact details</h2>
<br />
Aurovalley Ashram Rishidwar<br />
Raiwala 249205<br />
District Dehradun, Uttrakhand - <br />
<br />
Website: <a href="http://www.aurovalley.com/">http://www.aurovalley.com/</a><br />
Location: <a href="https://goo.gl/maps/uvuySo179zLoobi17">GoogleMaps link</a><br />
Email: indiaaurovalley@gmail.com, aurovalley@hotmail.com <br />
Phone: +91 135 248 4851, +91 925 909 6978<br />
<br />
<br />
<h2 style="text-align: left;">
How to reach Aurovalley Ashram</h2>
<br />
You can either arrive at Dehradun Airport or at the Haridwar train station. From there, since the ashram is a bit remote, you will inevitably need to take a taxi.<br />
<br />
The ashram can easily organize a taxi for you, but you could also try using Ola or Uber. I booked an Ola cab from the Haridwar train station to the ashram and paid around 500 rupees. <br />
<br />
My last day I had to leave the ashram at 5 am, so I booked with the ashram a cab that picked me up right next to the accommodation building. That cab cost me 800 rupees and it was very convenient.<br />
<br />
According to the website, the cheapest option to reach Aurovalley Ashram is by bus. If you come from Delhi you can get a bus to Rishikesh or to Dehradun (via Haridwar) and then stop in Raiwala. <br />
<br />
From there you can either walk 3 km or find an auto-rickshaw. I wouldn't recommend this option if you are planning to arrive late in the evening though. <br />
<br />
There is also a train station called Raiwala Junction but I guess it is not very convenient since it is not mentioned on the website. There are probably very few extremely slow trains stopping there.<br />
<br />
<br />
<h2 style="text-align: left;">
Other ashrams in India</h2>
<br />
If you are interested in visiting other ashrams in India I suggest you take a look at my <a href="https://www.path2yoga.net/2012/11/guide-to-ashrams-in-india-yoga-retreats.html">Guide to the Best Ashrams in India</a>. <br />
<br />
These are all the ashrams that I have personally visited during my whole yoga journey.<br />
<br />
If you are looking for a yoga teacher training course then you can also visit <a href="https://www.path2yoga.net/2019/07/best-yoga-teacher-training-india.html">my curated list of some of the best yoga TTC in India</a>.<br />
<br />
And before you pack your bags I also suggest you visit my <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">detailed packing list for India</a>. <br />
<br />
This list includes every single item that you might need for your ashram stay, for a yoga TTC or just for traveling around India.<br />
<br />
<br />
<h2 style="text-align: left;">
Aurovalley Ashram: in brief</h2>
<br />
If you are looking for quiet and peaceful ashram where you can focus on meditation, contemplation, and reading, without following a too strict daily routine then I'm sure you will enjoy your stay at Aurovalley Ashram Rishidwar. <br />
<br />
Keep in mind that there won't be any instructions on how to meditate. <br />
<br />
You either follow what you already know or just listen to your instinct. You can always approach Swami Brahmdev with any questions you might have though.<br />
<br />
You can dive into the teachings of Sri Aurobindo and the Mother while at the ashram, but you don't have to. You are free to follow your own path. Everybody is welcomed.<br />
<br />
To get to know Swami Brahmdev you can visit <a href="https://www.path2yoga.net/2020/03/swami-brahmdev-interview.html">Interview with Swami Brahmdev of Aurovalley Ashram Rishidwar</a>.<br />
<br />
<h2 style="text-align: left;">
What's your experience?</h2>
<br />
Have you visited Aurvalley Ashram before? Please feel free to share your experience in the comments section below.<br />
<br />To know what clothes to wear and what items to bring for your yoga adventure to India make sure you visit my detailed <a href="https://www.path2yoga.net/2015/06/what-to-pack-for-your-next-travel-and-yoga-adventure-to-India.html">India packing list for yogis</a>.<br /><br />
And if you find this blog helpful please don't forget to give it a like and to share it with your friends. Thanks for your support!</div>
<div class="blogger-post-footer">If you like what you've read please don't hesitate to share it with others and if you would like to share your thoughts feel free to share them in the comment section of this blog post. Thanks for your support.</div>Marco Pinohttp://www.blogger.com/profile/08506762392758342908noreply@blogger.com10