Last weekend I led a Fall Wellness Workshop where we explored the many ways Yoga and Ayurveda inform the transition from Summer to Fall and how we can take meaningful steps to be healthy throughout the Fall and Winter seasons. This week I’m encouraging everyone to practice Humming Breath to 1) reduce anxiety and 2) relieve congestion.

Its Sanskrit name is Bhramari which means “female bumble bee.” And it does sound like a swarm of bees when everyone starts humming as a group! Let me tell you more about these two benefits:

1)    Humming releases nitric oxide (NO) into the bloodstream. NO is a molecule produced by our body when we breathe that has a calming effect on the nervous system. Humming is so effective because it actually releases 15 times more NO than normal breathing!
2)    Humming relieves congestion in the chest, throat and head. It’s a great practice when you’re suffering from allergies or a cold. Start to hum and you’ll notice a vibration that’s able to loosen mucous. If the congestion is in your chest, hum with a low pitch. For congestion in the head, use a high pitch. Otherwise, just use a normal pitch.

Bhramari is quite easy to do. Find a comfortable seat, or practice wherever you are. Take a deep breath in and hum on the exhale. Practice 7-10 times varying the pitch if you like. When you’re done, you should feel more open, free, clear-headed and relaxed.

Guess what! You don’t need to be on a yoga mat or use any special equipment. Your breath is always with you and ready to offer all of these wonderful benefits. Enjoy

For the past several weeks we’ve been considering the heart chakra and have had many opportunities to reflect on love, empathy, caring, and doing good for others. Now we continue our series on Unity Consciousness and the chakras by moving to the throat chakra, known as Vishuddha in Sanskrit. On the physical body the Throat chakra encompasses the throat, neck, ears and mouth. Its energetic imprint is communication.

The throat chakra is probably the one that’s most out of balance in our society. Do you agree?

We have information coming to us constantly from all directions, and sometimes we are not very skillful in deciding what to take in and when to turn it off. Is it any wonder we feel overwhelmed and confused? Healthy eating is a great example of this confusion and overwhelm. There are so many diets, each of which is backed by article after article singing its praises. At the same time, contradictory information makes it difficult to know who is right.

While ancient yoga practitioners did not have the internet and 24-hour news, they did recognize that information overload was not good for the body and mind. They discovered that by caring for the throat chakra they could become more discerning of which information to keep and use and which parts to let go. Here are a couple of practices to try to strengthen your throat chakra:

Lie down on your back in Supported Bridge pose (Supta Bandha). Place a yoga block, small bolster or thin stack of blankets under your pelvis. Cover your eyes with an eye bag or scarf. This gentle inverted backbend supports your lymphatic and nervous systems while also stimulating the throat chakra, especially the thyroid gland. Stay for 5-10 minutes with gentle breathing.

Chanting or humming is also good for the throat/thyroid and will heal problems with the ears and sinuses. One way to practice is by taking a deep breath in and exhaling with a hum. Do this at least seven times. Another way to practice is to chant a healing mantra 108 times. OM SHANTI OM is a beautiful way to send peace into the world while also strengthening your own peaceful nature.

“They were here for us during the tornadoes, now we’re going to be there for them during the hurricanes.” With these words, many Oklahomans offered their money and services to those affected by the two recent hurricanes. I had to catch my breath when I heard the stories and saw the images of the Humane Society bus able to care for lost and injured animals and the linesman and fire fighters ready to rescue and restore power.

Here is a profound example of living from the heart chakra.

What activates the heart chakra to make it possible for us to love people, animals and places we have never met before?

We remember. Like the woman collecting food, water, sanitizers and diapers for folks in North Carolina, we remember when someone else loved us and cared for us. This memory fans the fire of the heart and makes it burn to do something—anything!—to alleviate the pain of another.

In the Yoga tradition this need to care and share the love is connected to karma. Karma simply means “action,” but it goes much deeper than simply doing something. In yogic philosophy karma is like roots that reach back into the past and move through our ancestral lines. Those same karmic branches have the potential to move into the future too. In the middle between the past and the future is all of us living our lives in the present moment.

We meet opportunities to act every moment of the day.

When we get caught up in discussions about karma being “good” or “bad,” we truly miss the more important point: Now is the only moment in which we can act. Now is the time to care for people, animals and the land. And there is no doubt that the good actions of so many people will ripple for months and years so that others will also say, “They were here for us when we needed them, so we will be there for them.”

Our series on the chakras continues with the fourth chakra at the center of the chest. Its name in Sanskrit is Anahata, which means “unstruck sound.” The music of the heart is unique to each person and we only share it with those we trust to hear it.

The heart chakra is associated with love, compassion and empathy. It is activated when we live with passion and according to our purpose for being. When we connect heart to heart with someone else—person, animal or Nature—we see the truth of our unity. We know we are One.

I recently had a visit from a friend I hadn’t seen in a while, a kind man who has deep love in his heart. In fact, he changed his name to El Earth. The El is L for Love. He shared with me some new commandments for Love which include Love Yourself, Love Others, Practice Forgiveness, Protect Nature, Embrace Diversity and Promote Peace.

This week I encourage you to take some time to write your own new commandments for Love. Contemplate them deeply and make the effort to live according to at least one of your commandments each day.

You might also enjoy this yoga posture which can open your heart physically and energetically. Find a quiet place to practice and put a blanket or yoga mat on the floor. You might also like to get a pillow and two more blankets to support your body in the pose. Fold a supportive blanket lengthwise so you can lie down on your back with the blanket under your shoulder blades (adjust the height up or down according to your flexibility and comfort). You might like to place a blanket under your head if your neck is overstretched. And if your lower back is unhappy, place a rolled blanket or bolster under your thighs at the back of the knees. Relax deeply into the supports and keep your breath even. Stay here for 5-10 minutes. At the end, remove the blanket from under your shoulder blades and let your back rest in neutral on the mat for another minute. Continue to contemplate Love.

We’re continuing our series on Unity Consciousness and the chakras. Having considered the first two chakras, we now reach the solar plexus. As the energy center of personal will, Manipura Chakra poses the greatest challenge to the quest for Unity. “Personal” can mean individualistic while “will” can be stubborn, two qualities that leave little space for the openness needed for inclusion. Also, this is the chakra of the fire element; when fire burns too hot it is all-consuming.

We can gain some perspective, however, if we look at the solar plexus chakra in relationship to the other chakras. As the third chakra it follows the root and the sacral. Root is associated with the earth element, grounding, and the sense of being rooted in a family or tribe. The sacral chakra is water element, flowing creativity, sensuality and pleasure. When these first two are functioning well, the solar plexus chakra becomes the catalyst for knowing ourselves and claiming our power as a unique individual. In this context, fire cleanses, purifies, motivates and burns off what we’re leaving behind. This can be exciting!

Because the solar plexus encompasses the middle abdomen where the hot organs of digestion are located, yoga twists are the best way to activate this part of the body. Bonus: Your digestion and elimination will improve too!

Knocking at the Gate of Life is a chi gung movement that stimulates the organs and calms the nervous system. Stand with your feet shoulder distance or more apart, knees slightly bent. Let your arms hang loosely at your sides and stay easy in all the joints. Twist the upper body while the arms swing from side to side. It’s okay if the arms bounce off the body as you twist because this adds to the stimulation. Breathe easily as you practice for 1-3 minutes. At the end stand still and notice how it feels like the body is still moving.

Reclining belly twist (Jathara Parivarthanasana) can be held for several minutes on each side which will bring release to a tight lower back. Lie down on the back with knees bent and feet on the floor. Slide both hips to the right. Straighten the left leg, place the right foot on the left leg, then use the left hand to rotate the right leg to the left side. Only twist as far as you can while keeping the right shoulder on the floor. You can also use a block, blanket or bolster under the rotated leg. After several minutes, return to the starting position and practice on the second side.

Ask yourself: For what do I “burn”? What am I passionate about?
What needs to “burn off” so I can give myself completely?
Knowing that each person has an inner fire, how can I support others in tending their inner fire?

We’re continuing our exploration of Unity Consciousness and the Chakras as we move up the spine to the Sacral/Pelvic chakra. There are different parts of the body where this chakra is said to reside—the sacrum at the base of the spine, the pelvic bowl, just below the navel or the womb. Its name in Sanskrit is Svadisthana which means “one’s own dwelling place.” This makes me wonder: What energies do we carry in the lower abdomen that connect us to our true selves?

Svadisthana chakra is associated with many interrelated energies--

Creativity, or expressing ourselves through art, music, decorating, cooking, work projects, hobbies, etc. Through our creativity we can express our deepest commitments.

Intimacy, being genuine and appropriately sharing our true selves with others.

Pleasure and enjoyment, or the ability to let go, have fun, and not take ourselves too seriously.

In Yoga philosophy, Svadisthana chakra is associated with the water element. We use water to cleanse, nourish and purify. Water is at its best when it can move and flow because water that does not move becomes stagnant. All reminders that our true selves are healthiest when we keep energy flowing gracefully through body and mind.

A favorite pose that connects us with this chakra is Extended Side Angle, or Utthita Parsvakonasana. Stand in Mountain Pose and turn sideways on a sticky mat. Step the feet wide apart to a comfortable distance. Turn the left leg in 45 degrees and turn the right leg out 90 degrees. Keep the back leg straight and bend the front knee. With palms together in front of the heart space, turn the upper body toward the left and look over the left shoulder. Reach the left arm over the back leg parallel to the floor. Turn the head to the right and reach the right arm over the front leg parallel to the floor. With an exhalation, bend the front elbow and bend to the right side until you can rest your forearm on the front thigh. Bend the top elbow to place the hand on the shoulder. Open the left arm pit and slide the shoulder blade toward the spine. Now reach the top arm over the head so the upper arm is almost touching the top ear. Hold for 5-7 breaths. Lift out of the pose, turn the legs to center, and practice on the second side.

Self-inquires for Svadisthana Chakra: How do I express myself creatively? When was the last time I had a genuine and meaningful encounter with someone? What made this encounter so genuine and meaningful? Remembering a time when I was able to “go with the flow,” what qualities did I bring to the experience that I might be able to repeat again in the future? Do I need more fun in my life? If so, how could I make this happen?

We’re continuing our series on Unity and the chakras by beginning our journey at the base of the spine, the location of the Muladhara Chakra known as the “root.” Root is a good name for it because the energy of this chakra literally roots us into the earth from the base of the spine through the legs and into the feet.

In Yoga, the best pose for experiencing this energy is Vrksasana or Tree Pose. Take a moment to stand up for this pose. Maybe stand near a chair or wall for support. Stand well on both legs first (Tadasana or Mountain Pose) feeling stable, steady and grounded. Then shift the weight into one leg without collapsing into the hip. Bend the opposite knee and lift the leg a little or a lot. Rotate the knee out to the side just 45 degrees and place the foot against the standing leg. The standing leg grows energetic roots into the earth. The bent knee is the taproot that reaches along the ground for nourishment. Lift the arms like branches to receive the warmth of the sun.

What do we discover about unity consciousness when we contemplate the Root Chakra?

We are all dependent upon this one Earth to provide all of our needs

We humans share Earth with many other animal and plant species who are also dependent upon the Earth for sustenance

We are responsible for keeping our earthly home clean, healthy and safe

Our history is rooted in our experience of the land where we grew up

Our physical bodies are made of the earth and, after death, our bodies will return to the earth

To continue this contemplation, you might enjoy spending time in Nature, remembering your ancestral home, practicing Cat/Cow and Tree Pose, and ending in Savasana (Corpse Pose) to acknowledge that we’re all just passing through.

Yoga means “union,” but what exactly is being united? When we’re doing a yoga practice—asana or postures—we’re uniting breath with movement. When practicing alternate nostril breathing—called nadi shodhana—we are uniting right and left, warm and cool, masculine and feminine. When we are sitting in meditation, we are uniting the individual self with higher consciousness.

I began this discussion in the last post called “Unity” where I explained the philosophical view that we are all seeking unity and offered some ways to experience unity. Now I wish to embark on an exploration of how the chakras support our quest for unity consciousness through meditation.

Most yoga students are aware of the “wheels” of energy known as chakras. There are over 100 chakras in and around the body, but the ones we find most useful are the six chakras that rest along the spinal column at the tip of the tailbone, pelvis/sacrum, solar plexus/navel, heart center, throat center and third eye/just above the eyebrows. The space above the head is often called the crown chakra, but technically it is not a chakra but rather an opening to transcendence (however you define or understand it).

In upcoming posts we’ll explore the individual chakras, but for today we’ll look at the two things that bind them together. The first is the central energetic channel that rises from the tip of the tailbone to the top of the head. It’s called the sushumna and can be visualized as a tube through which energy can flow up and down as well as out into the body and the aura that surrounds the body.

The second is the sacred sound OM, the sound that brought all things into being at the beginning of time and which continues to bind us all together. Did you know that sophisticated listening devices record a humming sound in the earth, at the bottom of the sea and even in deep space? The vibration is 136.1 Hz, the vibration of OM.

To experience unity consciousness today, find a quiet place to sit for 5-10 minutes. Whether cross-legged on the floor or in a chair, sit up to lengthen your spine. Listen to your breath for a minute or so. Next visualize the central channel along the spine filled with the white light that is moving energy. Listen for the sound of OM filling the channel. You can even repeat OM quietly with your breath or silently in your mind. You are one with everyone and everything. Express gratitude for this deep truth. When you are ready to transition out, return to listening to your breath. Stand up slowly and return to the day carrying with you this profound realization of unity consciousness.

Here are some thoughts on Unity that come from the Yoga tradition as well as some ways you can practice Unity today.

The Yoga tradition teaches that we are physically conceived and nurtured in a state of Unity. Our mother’s egg and our father’s sperm are united to create the first cells that will eventually because us. And then for nine months we live in a blissful state fully united with our birth mother because we rely on her for everything we need.

Once we are born into the world, however, we leave the comfort and security of our mother’s womb and our sense of Unity is shattered. We spend hours alone in a crib, we cry for our mother and we must learn to soothe ourselves. The disunity continues as we grow developing our likes and dislikes, exploring our strengths and weaknesses, seeing how we are similar to and different from others.

But because Unity is our first experience in this physical body, we are always trying to return to Unity whether we are aware of it or not

We may seek Unity through spiritual practices, work, relationships, hobbies, etc. Each of these things can give us glimpses of Unity, but for most of us it takes a lifetime to realize Unity. If we remember our first experience of Unity, we see the ingredients of this experience: acceptance, love, contentment, and present moment awareness.

Here are a few ways to cultivate these ingredients:
FLOW EXPERIENCES Bring body, mind and breath together in yoga, meditation, creating art, or otherwise losing yourself in the moment.

EMBODY OPPOSITES Think of someone who believes radically different from you. Rather than trying to convince them of your opinion, imagine that you are they and try to embody their views. Notice how this simple exercise builds empathy for others’ viewpoints.

ELEVATE YOUR LOVE Like all emotions, love has lower and higher vibrations. Low level love is attachment where we hold onto what we want to keep and push away what we reject. We reserve our best for those closest to us. High vibration love includes everyone—humans we know and don’t know, animals, nature—and is future oriented because it wants the best for all who will come after.

One World = Unity Consciousness

The 20 minutes I spend in savasana have become favorite minutes of the day for me. Pronounced SHAH-VAH-SAH-NAH, it means “corpse pose” in Sanskrit. I schedule into my day this dedicated time to be still, rest and reflect. Even though I am busy and often have to schedule it in between other activities, I have been doing it long enough that I really can drop into relaxation for that short, sweet time.

Savasana is the pose of deep relaxation in Yoga. We are supported by the earth, which grounds us and balances our energy. If lying flat on the ground is not comfortable, we can support our body with props. My favorite are a pillow or folded blanket under the head/neck/shoulders; a rolled blanket or bolster under the thighs/knees; a light blanket over the body; an eye covering/washcloth/scarf over the eyes. Set the timer for 20 minutes and ahhhh.

We are all quite busy during the day, either through moving the body or engaging the mind. The part of the nervous system most active at this time is called sympathetic, also known as the “fight or flight response.” Savasana quiets the sympathetic system by activating the complementary system known as parasympathetic, also known as the “rest and digest response.” As its name suggests, the parasympathetic response encourages better digestion, elimination, breathing and sleeping.

And when you practice Savasana every day, all of these crucial body functions become more regulated.

You might like to take the Savasana challenge, practicing every day for 21 days or even 40 days. What benefits do you hope for? What changes actually occur? I’d love to hear about your experience, but please wait 20 minutes to get in touch with me.