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Yoga Psychology Today

3/11/2016

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By Laura Sevika Douglass, Ph.D.
Excerpt from Integral Yoga Magazine, Fall 2012 


The simple act of meaning making can turn a horrendous tragedy into an opportunity to learn how to tolerate difficult emotions, improve relationships and begin to connect with the nourishing relationships that surround us. That we are a meaning-making species is evident from the philosophical approach to Yoga psychology grounded in the teaching of Samkhya philosophy, Patanjali’s Yoga Sutras, the Upanishads and other sacred texts. This philosophical approach enables us to find hope in the face of tragedy.  The flip side of this approach, however, is there may be the false sense that what we “do” doesn’t matter, if only we think the right thoughts.
 
The Ayurvedic approach to mental health is much different. It adheres to an understanding that psychological disturbance has a physiological component (called a doshic imbalance) and that there is much we can do in terms of diet and lifestyle to put us in right relationship with our bodies. Right relationship to the body is seen as the beginning of mental health, for we often treat those around us in much the same way as we treat our bodies. Ayurveda holds Yoga and Samkhya as essential philosophical schools of thought that help us understand the world around us as well as our place within it.
 
The Charaka Samhita, a textbook on Ayurveda, is the only book that directly addresses psychological disorders. Ayurveda has a lot to offer those who suffer with mental illness. A good Ayurvedic practitioner can help us understand what we need to take in through the five senses to facilitate our development as spiritual beings. We often think of mental illness as something “not spiritual,” but it, too, is a path toward a deeper understanding of ourselves.
 
The Aitareya Upanishads say that we all have access to the atman, or a state of consciousness that is unperturbed by our mental anguish. In this place we experience ourselves as satchidananda, truth, knowledge and bliss. We all have access to this state of consciousness, regardless of any emotional problems we may have. In my experience, this state of consciousness doesn’t “fix” mental illness, but it does open us to experience the totality of our being. We begin to see ourselves from a higher perspective. We may say, “Oh yes, my mind is prone to anxiety and has difficulty feeling safe.” But we also experience that we are so much more than the body and mind.  We experience that our mental suffering is temporary, while our soul is eternal. We see clearly that our mental afflictions are a path, which if followed, will lead us to develop wisdom, compassion and love. 
 
Higher states of consciousness evoked by Yoga have the unique effect of settling the mind, because we are no longer wrestling with mental illness. We no longer push it aside as something unworthy of our attention, or as a bother. We begin to accept the eating disorder, the traumas, the anxiety and the difficulties connecting with others as functional adaptations to extremely traumatic situations. We begin to see the limitations of these strategies, and can consciously choose to replace them with yogic tools that help to keep us safe in ways that are not harmful to us. We begin to accept that we have to engage in self-care, if we are to truly begin healing and recovering our sense of self.

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The Message of Fear

3/11/2016

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​Once a month I receive an enthusiastic email or phone call from a student who has been searching for a yoga class that emphasizes self-awareness. They have been referred to yoga from their friends and care providers who assure them that they will have more energy, vitality and a deeper sense of calm. Finally, they’ve found a class that seems perfect for them! They sign-up and often pay, but as the weeks go by they can’t seem to make it to class. Something always gets in the way: work, family, relationships, walking the dog, taxes, cleaning the house, simply not enough time. I know these are the things that get in the way, as these obstacles are the same ones that I face each and every day when I settle down to my yoga practice.

The Taittiriya Upanishads, one of the classical texts upon which yoga is based, addressed the difficulty that each one of us faces in establishing time to cultivate self-awareness.  The authors believed that our fear of temporality is what holds up back from taking the time to nourish ourselves. They believed that when we finally do glimpse the reality that our body, quite definitely, will not last forever, it is the rare person who does not try to suppress, deny, or minimize fear.  This fear manifests itself as attempts to grasp or control life through work, achievements, sensory experiences (travel, films, etc) and the accumulation of stuff. Attempts at claiming a quieter life of reflection that would allow us to work with the basic questions of self awareness, are clouded with long “to-do” lists that supports the idea that one’s physical presence is wanted, important and in demand.
 
The difficulty with our enactment of fear is that it simply doesn’t feel good. We experience increased tension and stress that never seems to be alleviated no matter how much we achieve. Although it seems counter-intuitive the yogic solution to “not enough time” is to add more self-awareness practices; particularly the practice of yoga postures, or asana.  Āsana in its broadest therapeutic sense can be considered developing an individual’s right relationship to his or her body. From a Yogic perspective understanding what prevents us from taking the time to nourish ourselves is the first and central task because we often treat the world and everyone around us the same way we treat our body.

The next time you experience fear, whether it is in the form of needing to achieve, needing to feel connected, or the feeling of not having enough time – take a moment to engage in self-care. The Dalai Lama once said, “A half hour of meditation is indispensible every day, unless you are overwhelmed with the tasks and demands of work and family life. If you are overwhelmed, then two hours a day is the absolute minimum.” Take some time each day to nourish a connection with yourself: take a walk, a long bath, engage in a creative endeavor that you plan to never share (that’s just for yourself), or follow up on the commitment to take a regular yoga class.

You’ll find that each and every person in the yoga class has similar difficulty in making time for themselves. We are not as alone as we often think. A yoga community can also be important as people often share stories of the increased energy, vitality and feeling of being engaged and calm that comes from a committed practice of yoga. While the first few weeks it may seem like “one more thing,” over time it becomes a place in which you re-connect with what is most central to yourself, a time to explore how you feel, and a way to connect with your own wisdom, truth and sense of contentment.

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Self-Esteem: Helping Each Other Reach Our Potential Through Ayurveda

3/11/2016

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Self-esteem is our evaluation of what we are worth. It includes our beliefs, thoughts, emotions and actions. We all want to believe in ourselves, to think positively about our achievements and potential.  Research studies show that individuals with self-esteem are better academically, earn more money, and are more likely to exercise regularly. I've thought a lot about self-esteem as I have the worst self-esteem in the universe! What is it? Where does it come from? And why can't I find it in a book? 

We often think of self-esteem as something you are either born with or without.  Ayurveda, the East Indian system of medicine, teaches that self-esteem is more than an inner sense of grace. Self-esteem is crafted in relationship. Do we know this to be true? Yes. In a 1987 book, 
The Truly Disadvantaged, sociologist William Wilson reported that moving individuals from poor, urban neighborhoods to neighborhoods were 90% of the individuals lived above the poverty line vastly improved the participant’s sense of self-worth and happiness. Despite what we know about self-esteem, it is rarely discussed as a product of being in community.

Luckily, Ayurveda, has a lot to say about how we can help each other cultivate self-esteem. That’s right: you are instrumental to the emotional well being of those around you! You have a pivotal part to play in encouraging the net worth of happiness and contentment in your community. You may not be able to do much for your own self-esteem, but you can definitely help those around you!  To do this Ayurveda outlines three primary ways in which the different constitutions (doshas) experience self-esteem. Understanding these constitutions helps us to reflect back to each other our strengths.

PITTA.
Pitta people are intelligent, excellent workers, and exceptionally organized. Their productivity is envied by many, but few see that this productivity is driven by a desire to be recognized by others.  When pitta individuals experience low self esteem it often manifests as anger. They begin by critiquing outside people (the government, people at their jobs), but they ultimately blame themselves – descending into self-doubt and self-loathing. Outsiders may wonder how someone so accomplished can feel so blue. We can support our pitta friends by recognizing their contributions. They achieve so much it seems like why should we point out yet another success? Simply because it makes pitta people very, very happy.

VATA.
Vata people are creative and engaged. They thrive on being involved in multiple projects at once. They have fresh insights into many different topics – from the arts, to politics and economics. Indeed, they have so many fantastic ideas that they will not be able to complete all of their projects. When vata individuals feel low self-esteem it is usually related to not accomplishing as much as they would like; they quickly become anxious and fearful that they will never achieve their dreams. We can encourage our creative vata friends by pointing out that inspiring others is in itself a fantastic contributing that they are uniquely positioned to share! Vata people often fail to understand how much they contribute to the world around them simply by sharing their ideas. We can help by pointing out how they help us to see things in new and unexpected ways.

KAPHA.
Kaphas people are stable and filled with compassion, love and care towards others. Kapha people are slow to change. They are the stable members of every family and community. When kapha individuals have low self-esteem they become depressed and turn to cookies, candy and chocolate.  They may feel out of place in the fast paced world of vatas and the competitive edge of the pittas. What they really wonder is: who will love them? We can encourage our kapha friends by slowing down, sitting by their side and pointing out their many wonderful qualities. Kaphas don’t need to achieve (like pittas) or create (like vatas), they need to love. We are all made more wonderful by slowing down and embracing their compassion.

Take an opportunity this week to reflect on how you can support positive self-esteem for those around you! It feels great to support each other and goes a long way to helping us build the community, recognition and support that we often crave.  My teacher, Swami Satchidananda, once said “The biggest mistake people make on the spiritual path is thinking they can do it alone.”  Sangha, or community, is how each of us reaches our potential.

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The Preoccupied Mind...Again

3/11/2016

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The other day I was chatting with a few colleagues about the need for our entire organization to receive training on the "repetition compulsion." The illusive need to engage in the same behaviors, repeatedly, despite the sincere lack of satisfaction our actions generate! In yoga, the repetitive mind is often described as a “preoccupied.” Our minds return to the same topic time and time again, attempting to make sense of an experience, person or recent event; yet nothing seems to restore our natural sense of peace. Yogi’s say the mind is like a monkey, jumping from place to place, creating havoc. The mind is not, however, like any old monkey; it is like a drunken monkey which has been stung by a scorpion. Preoccupied with its own pain, it desperately seeks relief in endless actions. Yet each action pulls it further away from its own peace, exacerbating the sense of desperation and isolation it feels.  
 
We’ve all experienced a preoccupied mind at some point in our lives! The downside of such a mind is that it becomes impossible for us to orient towards that which brings peace. Even strategies we know bring us a feeling of wellbeing, such as eating well, spending time with loved ones and exercising, are cast aside. As we let these habits go, it is not surprising that our minds become even more preoccupied, leading to further disequilibrium and desperation. Ayurveda says the preoccupied mind falls into three general categories: vata, pitta and kapha.

Doshas Out of Balance
 
Vatas: Stress, fear and anxietyEnergy is high, but scattered.
Pittas: Anger, Energy is consumed in negativity and confusion (masked as “knowing” and expressed as critiquing).
Kaphas: Attachment and preoccupation with peopleEnergy level is stagnate, making change difficult.
 
 With our minds in a preoccupied state, we are weakened because we are no longer living in and responding to the present moment. As our minds wrestle with the future or the past, we become more susceptible to negative emotions, other people and the environment.
 
Luckily there is a “cure” for anger, hatred, fear, nervousness, worry, apathy, dullness, and finding inadequate time for peace, silence, or for heart-to-heart talks!  Participation in a healing community. Renewing the mind in silence, with one’s fellow seekers brings a sense of ease that enables us to stop relying on stimulation of movies, TV, sports, and other distractions. Instead we nourish ourselves with selfless service, meditation, yoga asanas and pranayama.   

Ayurveda sees all psychological problems as imbalances in the internal self. We forget that we are interwoven with the communities in which we participate! Each of us needs a supportive community as part of his or her healing path. As we open up to living in the present moment, free from a preoccupied mind, our natural equanimity begins to lead us. In Ayuveda each dosha has a natural talent:
 
Doshas in Balance  
 
Vatas: CreativeEnergy is high and focused on creating.
Pittas: IntelligentEnergy is passionate, intelligent and organized.
Kaphas: LovingEnergy level is full of compassion, love and care.
 
So the next time you find yourself separated from your loving, intelligent, creative self – take some time in community. Allow yourself to be nourished by those around you by serving, loving, and giving to one and all.
 
 TIPS & TOOLS FOR A CALM MIND WHILE LIVING ON PLANET EARTH            
        
  1. Cultivate love, faith, and self inquiry.

  2. Meditate on the Divine in a form dear to one's heart.  

  3. Perform service to those in need. 

  4. Rub sesame oil on the scalp and souls of the feet. 

  5. Add a few drops of medicated ghee in the nostrils to soothe mental activity.

  6. Use essential oils: Rose and lotus calm and nourish the heart; Jasmine cleanses the emotions and increases love and compassion; Gardenia purifies heart.
 
 
 

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Why Practice Yoga? It Depends on Where You Are.

3/11/2016

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Over the last 21 years the reasons I practice yoga have changed. In my twenties I wanted freedom from ulcers that plagued me. As I gained greater ability to work with my body, I wanted enlightenment and peace of mind. Gradually, I began to experience that there is nothing to gain, but that happiness always resided within me. Certainly, it was difficult to remain in a place of contentment, as life challenges in the most surprising ways. Now, I practice for stability, for health, for mental equanimity and for an ability to whether the constant changes of life. Yoga, keeps me "fit" physically and mentally. Yet, how do we choose what to practice?

Often we settle into a yoga practice that "works" for us. As life changes we wonder why our practice is no longer satisfying, why the gifts of yoga seem to be distant. In these instances I have come to realize that I am imposing yoga on my life, instead of using yoga to listen to life. When we have the opportunity to slow down and truly listen we so often find that what we "need" is not often what we "want." The dissonance between what we want and what we need is what creates suffering.

I have a group of hatha yoga students that I can best describe as perfect. I've been thinking, how can I bring the dynamic, ever changing nature of yoga into our class? To explore, in a group setting, the way yoga can be adapted to meet our needs as they change season to season. Reflecting on this, I developed a series that I hope helps to bring yoga deeply into their life. The series is aimed at uncovering ways to feel completely in the present moment, to put forward our best and to work through the obstacles that keep us from experiencing each moment as perfect exactly like it is. Integrating yoga into our life has three main phases: Tamas, Rajas and Sattva.

In the tamas phase we are not even aware that something is wrong. We may feel heavy, lethargic or stuck. In our "work life" we feel as if there are no options. We may even use work as a way to fulfill our own desires rather than as a place to serve others. We think little of leaving work early and justify the lack of service with long mental lists. In this phase, it is important to emphasize a yogic diet, moving from the core and challenging ourselves to be in alignment. We'll resist doing all of these things, but moving through the obstacles will leave us feeling refreshed and energized. If tamas is dominating your day-to-day life, and you feel stuck, work on: 1) Implement a yogic diet (eliminate sugar, meat, fish, onions and garlic; focus on fresh fruits, vegetables, beans and nuts) 2) Sweat. Engage in rigorous exercise that will break up the pattern of "stuckness" or use a sauna if you can't find the energy to exercise. 3) Music and dancing to being zest into your life.


In the Rajas phase we are extremely busy. We may be getting a lot done, but feel depleted because we are moving quickly from one activity to another. We may believe no one does as much work as we do. Our ego defines our excess activity as "special." We find it difficult to transition to social activities which don't bolster the ego in the same way as our achievements. In this phase, it is important to emphasize relaxing and letting go through restorative yoga, pranayama and meditation. We won't want to! We may want to use our practice to "achieve" something difficult. We may see enlightenment as something "far off" that must be "obtained." Yet enlightenment rests underneath our need to achieve. If this is you, start a calming practice of yoga, sit still and challenge yourself to enjoy the present moment without changing it one little bit. Apply your bustling energy to see underneath the mind, find a place of peace and ease that sustains all your activities.

In the sattva phase even if we are outwardly busy, we are inwardly peaceful. We don't expect the world, or even ourselves to be perfect - mistakes happen. Whether or not we achieve our goals is of little concern to us, as the work itself glorifies the divinity which surrounds us. We can be active or peaceful, there's flexibility in how we approach our day to day life. We listen. In this phase we need to actively sustain our insights so that we don't slip back into a Tamas or Rajas. We need to move in a way that allows us to respond to what is, we find the place in which practicing yoga is not an effort, but a natural expression of the present moment. Activities that sustain sattva are meditation, chanting, gardening, painting, writing and other creative pursuits (but be on the alert for the pesky mind that sees these activities as making us "better.")

Yoga is ultimately about living freely, without constraints, but with responsibility. Yoga is about find out who we are, what we have to bring to the world and sharing these gifts with others. Indeed, in true yoga there are no others, everyone is an expression of the same spiritual energy. Practicing together helps us to build this awareness. We see how others on the path are making progress and it inspires us to do more...or less...depending on who we are. We turn our gaze not on the fault of others, but on ourselves in an ability to increase our awareness. We delight in the virtuous and seek to cultivate this within ourselves. We see what is wrong in and take action, but do not let our minds be moved to anger, resentment, disgust or fear. We are friendly to those who are happy. We have compassion for the unhappy. These states arise spontaneously for the limited time we are sharing planet earth.

May you have happiness. May you see the good in others. May your mind rest in peace. ​
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Incremental Small Changes

3/11/2016

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Spring is Kapha time! The qualities that predominate are heavy, rainy, and moist. It is a time when we might feel heavy, both physically and psychologically. It is also a time for cleansing and starting new projects with vim and vigor. It is a time of new growth, that can often seem too slow. It is a time to prepare ourselves to express our most authentic selves. .

Yoga practices during the Spring months should be about clearing out old habits and establishing new patterns that you would like to continue throughout the year. When we typically think of Spring cleaning, we think about what we want to get rid of in our house or what mental patterns and habits that are holding us back. Ayurvedically, Spring is not a time of “getting rid of,” but instead an opportunity for new things to grow! What seeds would you like to plant in the upcoming year? What habits would you like to foster? Think about how to change some of the typical patterns of change so that they reflect what you want to grow into this summer!

Change need not be heavy or burdensome, one healthy action often has a ripple effect that creates change in multiple areas of our life in surprising ways!

Old Pattern of Thinking           Spring Pattern of Thinking               One Healthy Action
I want to lose weight.                I want to be healthy.                     Take one yoga class a week                                                                                                                 to practice self-awareness.  
Stop being so critical.                 Integrate Compassion.                 Find compassion for myself.
 
Can't stay in touch.                  Enrich life with relationships.        Send mail to one friend or                                                                                                                      relative each week.Incremental Small Changes

Create incremental small changes by adding one positive and consistent change to your diet. There’s no need for a major overhaul, a complete redoing of your diet; instead start looking at what you are doing right! Make a list of everything you are doing great with regarding your diet.

Choose one thing to change: Vegan Thursdays, Add nutritional yeast to one meal a day,  Be proud of yourself and see how easy it is to create change when we cultivate compassion for ourselves!!

If you are choosing one change for health, try adding one green juice every morning. I guarantee you'll feel better! Here's a few recipes that you can add to your daily routine of love, compassion and acceptance. All recipes from Living Raw with Mimi Kirk.

SIMPLE GREEN DRINK. 2 cups coconut water, 2 frozen bananas, 2 hand fulls of spinach. Blend and enjoy!!
TRIP TO THE MOON. 1 cup coconut water, 2 peaches, handful of berries, 6 kale leaves without stems. Blend and enjoy!!
BASIC GREEN SMOOTHIE. 1 apple, 2 hand fulls of spinach, 1 cup water, 2 stalks celery. Blend and enjoy!!

Be Kind and Compassionate!! To eat more delicious vegetarian foods.
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Jerks, Gratitude & Yoga 

3/11/2016

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​One of the interesting things about living on planet earth is the surprising number of human beings who are, well, jerks. Jerks can teach us a lot about yoga and ourselves! Planet earth is abundant in jerks because so many folks feel unloved, uncared for and unable to connect; it's the perfect recipe for creating people who are crabby, short tempered, and prone to saying thoughtless and hurtful things. Indeed, it seems we must all protect ourselves from the occasional phenomenon of being hateful. What can we humans do?!

Luckily, the Yoga Sutras of Patanjali, a 2nd century B.C.E. text offers a bit of advice on the social scene of our species. Yoga sutra 1:33 states,

By cultivating attitudes of friendliness towards the happy, compassion for the unhappy, delight in the virtuous and disregard toward the wicked, the mind stuff retains its undisturbed calmness.

That's right! We don't have to invite jerks for tea, or take them out to lunch. To preserve our peace of mind we must disregard their behavior and cultivate compassion for the sadness that resides underneath their anger and bitterness. Disregarding the behavior of jerks doesn't mean we have to tolerate it without action. It does mean that we shouldn't get mentally caught in or stuck in improving their behavior, or even hoping it changes for the better.

Keep in mind that jerks help us to develop patience, perseverance, strength and gratitude. I've been working on boundaries lately and they give ample opportunity to practice setting boundaries as well. Think of jerks as your personal yoga trainers that are so dedicated they give you all their time for free. 

What I love about Patanjali is that he asks that we get our social house in order before he even introduces us to the practices of yoga postures, meditation, breathing practices or even deep relaxation. We all know why too! It's incredibly time consuming to have a life filled with angry folks and drama queens. It's hard to find the car keys, much less peace and equanimity with all the disruption of jerks!

You may be thinking, "Oh no! If I keep up with this yoga business, I'll have no friends at all!" Patanjali's counteroffer is delight and happiness. Delighting in the good fortune of others exponentially increases your own happiness.  

Happiness requires effort, steadiness and practice. It isn't an easy path. Wrong diet, challenging associations, and accumulated stress can sweep us off the path and we find ourselves once again struggling. Let's face it, it's easy to slide into an  unhealthy relationship with ourselves and the world around us. It's challenging to add daily practices that keep us motivated, healthy, calm and focused. 

Recover your identity as truth, knowledge and happiness! May you be grateful for the many jerks who are steadfast in their reminders that peace is no easy attainment. Next time you encounter a jerk, remember they're here to help you on your spiritual path! Give them a dose of gratitude, but don't invite them over for tea...it's just not a very yogic thing to do.
  
Pitta Jerks.  Are self-righteous, angry, & critical. If they don’t have someone to criticize they will criticize themselves.  They are prone to violence against others in word & deed.    
Bring them out to ice cream, make them a mint tea, tell them they are smart & then ask them out for swimming. They'll want to go out drinking, but convince them you want a relaxing movie instead. If you’re a pitta jerk, the yoga practice for you is meditation! Try not complaining for a day. You'll want to do something athletic, but push yourself to engage in calming activities, like bird watching.
 
Kapha Jerks. Are depressed, lethargic, greedy, burdened and have difficulty getting motivated to make any change. They are prone to inaction, leaving others to take care of their needs. Bring them out for a brisk walk, give them a glass of celery, beet, apple juice and tell them that they are loveable just like they are. They'll want cookies, cake and chocolate, but convince them they want to exercise with you. If you’re a kapha jerk the yoga practice for you is pranayama! Try a vigorous round of kapalabhati!!  You'll want to do something relaxing, but go kayaking instead.
 
Vata Jerks. Are hyper, have difficulty focusing, forget to eat, have high out of control emotions that fluctuate. They are prone to hurting themselves.Give them a long hug and tell them to take a hot bath. Make them a warm glass of vanilla saffron milk and them everything is okay. If you’re a vata jerk the yoga practice for you is chanting! Om shanti, om shanthi, om…You'll want to do everything while talking non-stop, but practice silence instead. 





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    Yoga Blogger

    I want folks to be happy, and stop treating each other and themselves so poorly. Integrating yoga and ayurveda is a good way to get going on the small project of having fun this life time. You can improve every aspect of your life through yoga. Seriously. 

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