Advanced Seventh Chakra Meditation Technique

This is an advanced meditation so approach it with respect.

POSTURE - sit in an easy pose.  If you are sitting in a chair, make sure your feet are flat on the floor, legs about shoulder-width, be sure your spine is elongated, relax your abdomen, diaphragm, bring your shoulders up, back and down to make sure they are relaxed, your chest is lifted, imagine your head is being pulled up by the golden thread, tuck your chin slightly about 1/10 of an inch to give alignment of the spine with the back of your head. 

MUDRA – Interlace your fingers, hands above your head, palms facing down, hold at about 3 inches or so away from the crown of your head, your elbows are positioned parallel to your ears  Eyes are turned up at the center of your forehead but visualize that you are looking up to the sky through your hands

BREATHING: throughout the entire duration of this meditation, maintain your breathing steady, deep, slow and long.  With each inhalation, visualize that your Crown Chakra is filled with energy and bright white light. 

When you are finished with your practice, disengage your mudra, rub your palms, bring energy and make them hot then cup your eyes gently to give the healing touch.  When you are ready to open your eyes, slowly part your fingers and let the light filter in between your fingers.  Total relaxation in Savasana (Corpse’s Pose)

BENEFITS - include experience of bliss, Divine Consciousness, connection and guidance from Guru within.

CCAUTION:  Do not over-do, do not strain.  Start with no more than 1 minute per session. Use your common sense in doing any pranayama techniques especially when you are activating the Ajna Chakra and the Crown Chakra.

Food to Improve Memory, Lower Blood Preassure and Boost Immune System

The Longevity Kitchen written by Rebecca Katz with Mat Edelson. Photography by Leo Gong offers its readers a list of 16 antioxidant power foods, rich in omega-316 to improve memory, lower blood pressure and help boost the immune system with goal to live a healthier life and longer life.

The power foods included in The Longevity Kitchen are: (in alphabetical order) asparagus, avocado, basil /mint, blueberries, coffee, dark chocolate, garlic, green tea, kale, olive oil, pomegranates, sweet potatoes, thyme, walnuts, wild salmon and yogurt.

Rebecca Katx, Masters of Science in Health and Nutrition Education.  She is a consultant, speaker, teacher and chef and also nationally-recognized culinary translator and expert on the role of food in supporting optimal health. 

Rebecca Katz has also written the award-winning cookbook The Cancer-Fighting Kitchen: Nourishing Big-Flavor Recipes for Cancer Treatment and Beyond (Ten Speed Press, 2009), and One Bite at a Time: Nourishing Recipes for Cancer Survivors and their Friends (Second Edition). The Longevity Kitchen features 125 recipes illustrated with many beautiful appetizing food photography.

http://rebeccakatz.com/culinary-rx/

Beginner's Guide to Walking Meditation

Aloha Everyone,

Walking is something we do without thinking about it.  Most of us take it for granted our ability to walk.  We usually get up in the morning, get out of our bed and we walk.  It may be just around the house or to our car to drive somewhere but for some of us we go for a walk for sheer enjoyment and as a part of our daily exercise routine. 

There are four body postures of meditation including standing, walking, sitting and

lying on the side  Today we will concentrate on Walking and Lying Meditation.

WALKING MEDITATION

Walking Meditation is often done concurrently with sitting meditation, for example, every 30 minutes interval, you can take a 5 minutes break to walk to stretch the legs and loosen your body.

Walking Meditation may be practiced indoors or outdoors.

Best time of the day – early morning before sun rise as the sky is beginning to get light or about an hour before the sun sets.

Pace – once you set your speed, try to maintain the same pace throughout your walk.

Movement – heel, toe, heel toe.  For additional benefit of balancing, walk slowly so that your weight is on one foot then the other.  Try to keep your head steady at a same plane as if you are gliding.

Eyes – keep them open, head lifted, eyes looking on the ground about 10 to 12 feet ahead of you.

If done in indoors, walk in a circle or pace back and forth

Method

-              Your body is relaxed, arms and hands relax by your side, hold your head up,  elongate your spine and begin walking, heel toe, heel toe

-             Pay attention to the sensation on the soles of your feet as it contact the ground

-              Now pay attention to your surrounding with your eyes.  Observe them closely and imagine how 3 years old would view them as if the child is seeing them for the first time in his or her young life.

-              Now also pay attention to the sounds you hear.  Do not come up with your opinions whether it is a pleasant sound or disturbing sound.  Just listen without judgment or trying to figure out its source.

-             Now also pay attention to the sensations on your skin, on the soles of your feet.

If it’s sunny, feel the heat from the sun.  If it’s raining, feel the wetness on your skin.  On windy day, just enjoy the wind’s energy.

-                  Now add smell to your observation.  Do not come up with your opinions whether it is a pleasant or unpleasant smell.  Just notice without judgment or trying to figure out its source.

-                  Remember to be fully aware of your body, and be mindful of your surroundings; empty your mind of thoughts and you will get a full benefit of the walking meditation.

Benefits:

Helps generate a lot of mental energy to help concentration.

Helps your body heal of physical injuries such as back, neck shoulder and knee.

Reduce anxiety and stress.

Lying on the side Meditation

You might have seen small carved statue or painting of the Buddha meditating on his side.  This meditation pose is practiced by Buddhist monks and mentioned in Dao Yin training.

As in any meditation practice, set aside a quiet, designated place to practice.  Turn off your cell phone and be sure that you allocate at least 20 minutes for each practice.  Have mattress or cushion under the whole body.

Method:

-             Lie on your right side with left arm resting on top of the body.

-             Rest your right elbow on the floor with the hand supporting the head.

If the right hand begins to feel discomfort, slight shifting of position may help.

-             May tuck a cushion under your right armpit or place it upper chest to relieve some of your body weight

-             Both knees are bent slightly but the left knee is little more bent then the right to alleviate any pressure.

Caution:         Do not over do.  If you begin to feel pain, stop, stretch and resume your pose.

Not recommended if you have neck problems.         

Benefits:

You will experience peace and tranquility.

Helps generate mental clarity, improves brain function.

Helps relieve stress and heal your body.

Don’t expect to master meditation techniques over night.  Master Yogi and Meditation Guru Anmol Mehta teach us that it takes dedication and years of practice to master meditation. So don’t look for immediate results. Enjoy these simple but powerful meditation techniques and be healthy and live a joyful and compassionate life!

Namaste -- Cathi

National Park - Senior Pass - Only $10

Aloha Everyone,

Summer is here and if you are planning to visit some of our national parks, consider purchasing a Senior Pass.  If you are age 62 or over, U.S. citizens or permanent residents you are eligible to purchase a $10 (ten) lifetime pass.  This lifetime pass will let you access to over 2,000 recreational sites managed by five Federal agencies including 59 National Parks.  Our state has two national parks:  Haleakala National Park and Hawaii Volcano National Park both are located on the Big Island of Hawaii.  

The Senior Pass admits the person who owns the Senior Pass plus any passengers traveling in a non-commercial vehicle where per-vehicle fee is charged.  It also admits the Senior Pass owner and three additional adults where per-person fees are charged. Additional benefits include a discount on some additional fees charged within the national parks such as camping.

Senior pass may be ordered through the mail or in person from a participating Federal recreation site or office.  Current U.S. Driver's License, Green Card or U.S. Passport may be used as the proof of U.S. citizen or permanent U.S. resident.  For more information go to:

http://www.nps.gov/findapark/passes.htm

Have a wonderful and safe summer!

Namaste -- Cathi

Greek Philosophers: Socrates, Plato and Aristotle

Aloha Everyone,

Here is a selection of quotes from the 3 of my favorite Greek Philosophers:  Socrates, Plato and Aristotle. 

Namaste -- Cathi

SOCRATES (469 BC – 399 BC) A classical Greek Athenian philosopher Socrates is revered as one of the founders of Western philosophy.  He is especially renowned for his contributions to the field of ethics.  Teacher of Plato.

"Wisdom begins in wonder."

- Socrates

"I am the wisest man alive, for I know one thing, and that is that I know nothing."

- Socrates

"Beware the barrenness of a busy life."

- Socrates

"True wisdom comes to each of us when we realize how little we understand about life,

ourselves, and the world around us."

- Socrates

"It is not living that matters, but living rightly."

- Socrates

PLATO  (427 BC– 347 BC) A classical Greek philosopher, a mathematician and founder of

the first institution of higher learning in the Western world, Academy in Athens.  Plato was a student of Socrates and credited to laying the foundations of Western philosophy and science.

"Necessity….the mother of invention."

- Plato

"We can easily forgive a child who is afraid of the dark; the real tragedy of life is when men are afraid of the light."

- Plato

"People are like dirt. They can either nourish you or help you grow as a person or they can

stunt your growth and make you wilt and die."

- Plato

"The greatest wealth is to live content with little."

- Plato

"Human behavior flows from three main sources: desire, emotion, and knowledge."

- Plato

ARISTOTLE (384 BC – 322 BC) a Greek philosopher and considered a Renaissance Man,

he wrote on many subjects, including physics, metaphysics, poetry, theater, music, logic,

rhetoric, politics, government, ethics, biology and zoology. Aristotle was a student of Plato and teacher of Alexander the Great.

"The energy of the mind is the essence of life."

- Aristotle

"The end of labor is to gain leisure."

- Aristotle

"The greatest virtues are those which are most useful to other persons."

- Aristotle

"The whole is more than the sum of its parts."

- Aristotle

"Education is the best provision for old age."

- Aristotle

Teachings by Thich Nhat Hanh

Aloha Everyone,

THICH NHAT HANH (Oct 11 - ) is a Vietnamese Zen Buddhist monk, teacher, author, poet and peace activist. He is a prolific writer and has published more than 100 books.  Thich Nhat Hanh resides in the Southern France in the Plumb Village Monastery. He travels internationally offering retreats and talks. Here are some of his quotes that are relevant to our meditation practice.

Mindfulness helps you go home to the present. And every time you go there and recognize a condition of happiness that you have, happiness comes

Breath is the bridge which connects life to consciousness, which unites your body to your thoughts.

The most precious gift we can offer others is our presence. When mindfulness embraces those we love, they will bloom like flowers.

Life can be found only in the present moment. The past is gone, the future is not yet here, and if we do not go back to ourselves in the present moment, we cannot be in touch with life.

People have a hard time letting go of their suffering. Out of a fear of the unknown, they prefer suffering that is familiar."

Live your daily life in a way that you never lose yourself. When you are carried away with your worries, fears, cravings, anger, and desire, you run away from yourself and you lose yourself. The practice is always to go back to oneself.

If in our daily life we can smile, if we can be peaceful and happy, not only we, but everyone will profit from it. This is the most basic kind of peace work.

There is no way to happiness, happiness is the way.

Namaste -- Cathi

Reflection Mediation for Insomnia

Aloha Everyone,

Researches have proven benefits of meditations as safe, effective simple and natural way to balance your mental, emotional and physical state.  Worry, stress and endless thinking as you lie in bed are some of the biggest cause for insomnia.  To get a good night’s sleep you simply have to empty your mind.  Reflection Meditation is one of the techniques to combat insomnia.

Posture:  Lie on your back with your feel open slightly apart.  Your arms are at your sides with palms facing up, fingers naturally curling.  This is called Savasana or Corpse Pose.  Do not use pillow.  Your head should not be raised.

Eyes:  Naturally closed.

Step 1:  Begin deep inhalation, hold your breath and tense your entire body.  Work your way from the feet by curl your toes, feet, tighten your legs, buttocks, abdomen and chest.  Clench your fingers, hands, tighten your arms, shoulders, tense your neck muscles, jaws, ears, clench your teeth, squeeze your face and try to make every muscle in your body tense. 

Step 2:  Full exhalation and relax your body completely all at once.  You might raise your body a few inches from the floor with exception of the buttocks when you inhale then drop back on to the floor with full exhalation.

Step 3:  Review your day as an undetached observer starting from the time you woke up until present.  Try to recall every minute detail as if you are seeing a recording of your day.  The more you are able to recall what has taken place during the day, more you will be able to get out of your reflection meditation. Your job is to just witness and not get involved in any of the subject or people you have encountered throughout the day.

The key to this simple but extremely effective Reflection Meditation is that you are completely honest with yourself.  Do not make any improvements or modifications to what had taken place and your reaction to them. Don’t worry if the events of the day make you happy, sad or bring out any other emotions.

With any meditation techniques, don’t expect to master over night.  Master Yogi and Meditation Guru Anmol Mehta teach us that it takes dedication and years of practice to master meditation. So don’t look for immediate results. Be healthy and live a joyful and compassionate life!

Namaste -- Cathi

Seventh Chakra - Crown Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SEVENTH CHAKRA Crown Chakra (Sahasrara)i influences brain and nervous system. The 7th chakra relates to pure consciousness and awareness. 

Location:  top of head. 

Element:  All

Color:  Violet, white

Benefits: ability to experience a state of bliss, void of all other feelings including one's needs, wants or any emotions.

Mantra -  AUM

Mudra - The hands are in front of your abdomen, all fingers are crossed except for the ring fingers that are press together and pointing the sky, right thumb holds down the left thumb

Asana – Sat Kriya (see separate entry for explanation)

Food: Recommended Fasting / detoxing

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Sixth Chakra - Guru Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SIXTH CHAKRA 3rd Eye (Ajna) also called Guru Chakra, influences eyes and perception.  The law of purpose in life governs the 6^th Chakra.

Location:  at the center of forehead .between the eye brows.

Element: All

Color:  Indigo

Benefits: develops spirituality and humanity, power of intuitive knowledge, imagination, and ability to make decisions

Mantra - SHAM

Mudra -  Shambhavi Mudra (close your eyes, look up to the 3^rd eye point) and Gyan Mudra

Asana -  Guru Pranam (If able to come to sitting on the heels.  Bend forward and let the forehead touch the ground.  Your arms are extended; elbows straight and hands are in Namaste Mudra.

Food:  Fruits that are bluish colored (black berries, blueberries, red grapes, raspberries, etc.), liquids (grape juice, red wine)

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Fifth Chakra - Throat Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FIFTH CHAKRA Throat Chakra (Vishuddhi) - influences auditory and speech systems.  The law of detachment governs the throat chakra.

Location: Throat.

Element: Sound, space

Color: Blue

Benefits:  seat of intellectual awareness and freedom from ego, self-expression of feelings, speak your persona truth, stimulates thyroid gland

Mantra - HAM

Mudra - Buddhi Mudra, mudra of mental clarity,  pinky and thumb tips lightly pressing

Asana - Kundalini Archer Pose, Simbasana (Lion Pose), Bhujangasana (Cobra pose)  Ustrasana (Camel Pose), Setu Bandha Sarvangasana (Bridge Pose), and Halasana (Plow Pose)

Food:  Liquids (water, fruit juices, herbal teas), fruits (apple, apricots, grapefruits, kiwi, lemons, limes, oranges, pears, peaches, plums, etc)

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Fourth Chakra - Heart Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FOURTH CHAKRA - Heart Chakra (Anahata) influences circulatory and respiratory systems.

Location: at the center of the chest

Element: Air

Color: Green

Benefits:  Unconditional love, forgiveness, compassion, joy, inner peace

Mantra - YAM

Mudra – Gyan Mudra, Mudra of knowledge, press tip of the index finger and thumb, right hand of the palm facing your body, hold in front of your Heart Chakra, rest your left hand on your left knee

Asana – Kundalini Yoga Camel Pose, Garudasana (Eagle Pose), Kundalini Yoga Chest fly, Kundalini Yoga ringing bell, double arm rotations, with Breath of fire and backbends

Food - Leafy vegetables (spinach, watercress, kale, collard greens, turnips, bok choy, etc.), liquids (green teas), spices (cilantro, basil, parsley, sage, thyme).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Third Chakra - Naval Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

THIRD CHAKRA - Naval Chakra (Manipura)  it  is the power center and influences your digestive systems, helps with will power.

Location: Between navel and base of sternum (Solar Plexus)

Element: Fire

Color: Yellow like the Sun

Benefits:  Balancing this chakra, one will have self-respect, self esteem, self confidence, will power, core energy, physical and emotional balance.

Mantra - RAM

Mudra - Surya Mudra, mudra of the sun, the ring finger is bent and press it with the thumb

Asana - Surya Namaskar (Sun Salutation), Kundalini Yoga Stretch Pose, Kundalini Yoga core abdominal power set, Kundalini Sufi Grind, Camel Pose Tadasana(Mountain Pose) into Urdhva Dhanurasana (Upward Bow Pose);

Food: Grains (rice, bread, pasta, cereal, flax seed, etc), dairy (yogurt, cheese, milk), spices (ginger, mints cumin, turmeric, chamomile, etc).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

Second Chakra - Sacral Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

SECOND CHAKRA - Sacral or Sex Chakra (Swadhisthana) – this is the chakra of self expression, creativity, birth and pure knowledge.  The second chakra also influences your power of concentration.

Location: Lower abdomen, approximately 2 inches below the navel and 2 inches inward towards your spine.

Element: Water

Color: Orange

Benefits:  Higher energy, innovation and creativity, retains clarity in blood by balancing water content in your body. 

Mantra - VAM

Mudra - (a) Yoni Mudra, gesture of water, interlace pinky, ring and middle fingers inwards, extend index fingers and thumbs touching finger tips  (b) Varuna Mudra, mudra of water, tip of little finger presses  the tip of thumb, other 3 fingers are extended

Asana - Chair pose, Kundalini Frog Pose, Gomukhasana (Cow Face Pose), Baddha Konasana (Bound Angle Pose), single and double leg rotations, body twists

Food:  Sweet fruits (melons, mangos, strawberries, passion fruit, oranges, etc.), honey, nuts, spices (cinnamon, vanilla, carob, etc).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi

First Chakra - Root Chakra

Aloha Everyone,

Here is a summary from our May 2013 classes where we reviewed 7 chakras.

FIRST CHAKRA - Root Chakra (Mooladhara or Muladhara) - helps you get grounded and balanced; influences physical security and fear.  The law of karma governs the first energy center.

Location - Base of the spine, at the point where you are sitting. Imagine that path of energy extends downwards like a root through the legs and feet to contact the solid earth below,

Element - Earth

Color - Red

Benefits:  Activating the root chakra also helps the vital organs of our body gives us the freedom to enjoy pure and simplicity of mind.

Mantra - LAM

Mudra – (a) Prithvi Mudra, Mudra of Earth, press tip of the ring finger to the tip of the thumb, remaining fingers are extended straight;  (b) Bhu Mudra, gesture of Mother Earth. Right hand – index and middle finger to the floor, gently press them against the earth, other fingers curl into the palm of your hand with thumb folding over, left hand, palm down on top of the left knee

Asana – Kundalini yoga march, Kundalini Crow Pose, Uttanasana (Standing Forward Bend), Janu Sirsasana (Head-to-knee), mula banda (root lock)

Food: Root vegetables (carrots, potatoes, radishes, onions, garlic, etc.), protein-rich foods (eggs, meats, beans, soy products, peanut butter), spices (hot paprika, chives, cayenne, pepper).

CAUTION - Kundalini Yoga is a powerful science and I would like to pass on the warnings from Kundalini Yoga teachers I have studied under to approach your practice with intelligence and respect.  If you are practicing at home, please remember not to do excessive chakra meditations. Too much flow of energy (shakti) before your body is ready to handle is extremely dangerous   Please don’t forget to use common sense and do your practice in moderation.  Always allow your body to rest after practice and don’t forget to drink plenty of water.

Sat Nam -- Cathi