Cosmic Consciousness

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From today's reading:

Just treat everything as play. All this coming and going, meeting, eating, welcoming, sending off, taking birth, saying goodnight and goodbye. It's all fun. We should see it in this light and take things easy. It's all a great, divine play and we all have our roles. Don't even say that we are playing our roles. We are all puppets; there is a wire tied to us. That wire is Cosmic Consciousness. We all have that Consciousness. Whatever that Consciousness thinks, we think. But when we fail to understand that, and allow our individual egos to come to the surface, we think that we are doing something. That is what you call basic ignorance. Actually we have no business of our own here at all. Nothing belongs to us. Not even these bodies, not even these minds.

The Copenhagen Diagnosis

The Copenhagen Diagnosis - updating the world on the latest climate science. An update to the IPCC's most recent work, stating that climate change is actually much worse than previously reported.

Idealist.org's movement for Practical Dreamers

Idealist.org has some great ideas for getting all of the world's idealists to work together to bridge the gap between our good intentions and our actions. To read their proposal, and sign up to be a part of the movement click here.

Also, via Wired: Blue Whale Song Mystery Baffles Scientists. All around the world, blue whales aren’t singing like they used to, and scientists have no idea why.

Climate Science from Climate Scientists

Real Climate I came across this link in a "Letter to the Editor" in the Post this morning from a scientist whose emails were misconstrued in the recent climate change severity talks. Click the link for information from climate scientists.

Vedanta

Vedanta (Devanagari: वेदान्त, Vedānta) was originally a word used as a synonym for that part of the Veda known also as the Upanishads. The name is a sandhied form of Veda-anta = "Veda-end" = "the appendix to the Vedas". Vedanta is considered to be source of all vedic literature. Original Vedanta contained four verses, later expanded to thousands. By the 8th century CE, the word also came to be used to describe a group of philosophical traditions concerned with the self-realisation by which one understands the ultimate nature of reality (Brahman). The word Vedanta teaches that the believer's goal is to transcend the limitations of self-identity. Vedanta is not restricted or confined to one book and there is no sole source for Vedantic philosophy.^[1] Vedanta is based on two simple propositions:

1. Human nature is divine.
2. The aim of human life is to realize that human nature is divine.

The goal of Vedanta is a state of self-realization or cosmic consciousness. Historically and currently, it is assumed that this state can be experienced by anyone, but it cannot be adequately conveyed in language.

via wikipedia: Vedanta

Quote of the day: Not a shred of evidence exists in favor of the idea that life is serious. -Brendan Gill

the wind at dawn has secrets to tell you. do not go back to sleep.

Art Whino exhibit during Art Basel

anahata

"Look at every path closely and deliberately, then ask ourselves this crucial question: Does this path have heart?"

Carlos Castaneda

Serve all, Love all

Astronomy happenings: The Leonid Meteor shower is happening until Nov. 21, but it already peaked on the 17th. Mercury joins Jupiter in the evenings on Nov. 22. The phenomenon of the Northern Lights takes place throughout the year, but the lights can be observed only against a night sky. Look for faint vertical bars of light in the northern sky.

One of my new favorite djs, dj mar mar, click to listen to tunes and mixtapes.

Cool website for travelers, Lonely Planet.

One of my new favorite periodicals EnlightenNext. (I may have mentioned this magazine before...but I've been reading it more lately and falling in love.)

An artist performing at the 930 club on Monday, and whom I also read an article about in the Sky magazine on the plane: Bebel Gilberto. The daughter of Joao Gilberto, the "father of Bossa Nova".

Meditation is the medicine of the mind

A few touristy pictures from SF so far. I am here looking at apartments to sublease for January and also looking for a job :) I met with my Ayurvedic teacher, Pratichi Mathur, whom I will start school with in January. It was an incredible meeting and I feel truly grateful and blessed to embark on my Ayurvedic journey and studies with her, and become part of an Ayurvedic lineage. Much of what she said was very synchronistic with what I have been feeling, and with what I learned at the ashram. I got the chance to visit her home and it was just so wonderful; she truly lives for others, selflessly.

The other pictures are from my walk down Market street. I walked through Union Square and the Financial District to the bay, it was beautiful. I like a city with tall buildings :) I love you DC but I love a cityscape too. The first picture was taken in my hotel room, the saying "be good" is painted on the wall. It reminds me of the sign in Sivananda Hall at the ashram, "Be good, do good." I love Guru Dev and all of his sayings. I'm looking forward to maybe returning to the ashram for a day or two in December. Seeing the "be good" reminder every day makes me happy, and also my hotel, even though in a sketchy part of town, is still pretty awesome. There's an alarm clock with an ipod doc, reclaimed wood used for the beds designed by a local designer, light fixtures constructed with reused glass bottles, and soaps in wall-mounted dispensers (no packaging waste).

I checked out a place in the Mission district yesterday afternoon as a potential room to rent, what a colorful eclectic neighborhood. Its similar in some ways to Columbia Heights. I enjoyed seeing all of the mosaics and murals on Valencia St., herbal apothecaries and healing centers. I wish I had taken more pictures but I wasn't in a "touristy" mood at the time. Although I enjoyed the neighborhood I don't think I'd want to live there, I will try to live closer to downtown...

I've also been reading the Celestine Prophecy. I'm so glad to be reading this book on this trip, I feel as if its very synchronistic. (I've been noticing a lot of these things lately!) Usually when I fly somewhere I always remember a book being associated with the trip that I read on the plane/in the hotel. This paring is an auspicious one. Some of my favorite quotes so far from the book:

"Years ago, when we had both lived in Charlottesville, Virginia, we had spent regular evenings together, talking. Most of our discussions were about academic theories and psychological growth. We had both been fascinated by the conversations and by each other."

"Working to establish a more comfortable style of survival has grown to feel completely in and of itself as a reason to live, and we've gradually forgotten our original question...We've forgotten that we still don't know what we're surviving for."

"Much has been written over the past several decades about the revolution in physics, but the changes really stem from two major findings, those of quantum mechanics and those of Albert Einstein.
The whole of Einstein's life's work was to show that what we perceive as hard matter is mostly empty space with a pattern of energy running through it. This includes ourselves. And what quantum physics has shown is that when we look at these patterns of energy at smaller and smaller levels, startling results can be seen. Experiments have revealed that when you break apart small aspects of this energy, and try to observe how they operate, the act of observation itself alters the results. This is true even if the particles must appear in places they couldn't possibly go, given the laws of the universe as we know them: two places at the same moment, forward or backward in time. The basic stuff of the universe, at its core, is looking like a kind of pure energy that is malleable to human intention."

Quote of the day:
Smile
Feel love
Consider the environment
Always do your best
Speak impeccably
Don't take things personally

Be yourself...

There is no better gift you can give the world then to be the person you dream you can be. Begin with yourself and watch the magic begin.

Image: Another taken on the recent hike I went on in the Blue Ridge Mountains <3

Thinking outside of the box

Think outside the box this holiday season. Instead of shopping at "big box" or national chain stores, shop instead at your local neighborhood stores. You'll find your neighborhood "mom-n-pop" shops have most everything you need for your holiday gift-giving and home decorating. And you're much more likely to discover some unexpected wonder or unique handmade treasure at a locally-owned shop.

Shopping at locally-owned independent shops also helps strengthen the local economy. Did you know that:

• A locally-owned shop returns 68% of its revenues to the local economy, whereas a national chain returns only 43%?

• Locally-owned shops employ more local residents and pay them substantially higher wages, in addition to having a broader range of jobs available?

• Local businesses buy more than twice as much from other local businesses, and also are more likely to use local banks and other service providers?

• Local businesses contribute more to the community through charitable giving, school funding, and other non-profit organizations?

Every dollar spent in a locally-owned shop is a vote for the health and welfare of your community and supports your neighbors in their livelihoods. This holiday season, think "outside the box" and support your locally-owned stores. Your neighbors thank you!

via the Mindful Hands Newsletter. Mindful Hands, a specialty shop for serene living, is located at 211 King St.

Oneness is achieved by recognizing yourself

Image: Ganesha at Chidambaram, Sri Gurudev's Mahasamadhi shrine at Yogaville, which is open for prayer and meditation.

Interesting articles I've read recently:

Jung at Heart The Red Book is a volume Jung composed during a state of "active imagination" --that is, of reverie or waking dream. As he said, he wanted to see what would happen when he "switched off consciousness." The result recalls an allegorical-mythological amalgam of Nietzsche's "Also Sprach Zarathustra", Blake's illuminated poems, Renaissance Neoplatonic dialogue, Eastern scriptre, Dante's "Inferno,", Yeats's "A Vision", and even the biblical book of Revelation. According to the editor, Sonu Shamdasani, "The overall theme of the book is how Jung regains his soul and overcomes the contemporary malaise of spiritual alienation. This is ultimately achieved through enabling the rebirth of a new image of God in his soul and developing a new worldview in the form of a psychological and theological cosmogony."
When Jung emerged from this period of midlife crisis, he brought with him the first inklings of his most important contribution to psychology -- positing the existence of a collective unconsciousness common to all human beings. This primordial ocean within us affects our lives through various universal "archetypes." In Jung's view a successful life was all about balance, wholeness. If our lives erred too much in one direction, our unconscious would compensate for the inequality.
The now famous mythic pattern Jung introduced was later elaborated by such Jung-inspired scholars as Otto Rank, Lord Raglan, and Joseph Campbell (The Hero With a Thousand Faces). (paraphrased from the article linked above)

Protests at Sidwell Friends

Potomac Conservancy blames chemical runoff for intersex fish in the Potomac

When I was drinking coffee with my good friend Seungwon a few months ago he told me that this year was the 10th anniversary of when he started studying with his Zen master. I asked him what he had learned after 10 years, and, after a thoughtful silence he responded, "I have learned to have more confidence in my own decisions and trust my own self." I thought this was a great answer. With divine listening, you develop intuition and your connection to the source is strengthened. One has more self confidence in one's decisions. That you are making the decision the divine intended for you, becoming a transmitter of the divine light with confidence.

The Golden Present x3

The Golden Present is a collection of daily inspirational readings from Sri Swami Satchidananda's teachings. This morning I caught up on the past 3 days and these were the ideas I got from each day:
(above picture from the Cold Mountain hike)

Realize that nothing is yours. Things were given to you along the way. At a certain period things and people came to you. At a certain period they might go again. It's all just a carnival. It's always better to be humble, with our feet on the ground, so we don't fall. If you try to rise up and you slip, you will have a terrible fall. The person who is sitting on the floor need not be worried about falling down.

If you are really innocent and beautiful, you will send out a beautiful, innocent vibration.

Accept your karma with gratitude, even bad things be thankful that they are clearing your karma.

Also, from the tricycle daily email, a quote from another one of my gurus, Bhante G:

Ancient Pali texts liken meditation to the process of taming a wild elephant. The procedure in those days was to tie a newly captured animal to a post with a good strong rope. When you do this, the elephant is not happy. He screams and tramples, and pulls against the rope for days. Finally it sinks through his skull that he can’t get away, and he settles down. At this point you can begin to feed him and to handle him with some measure of safety. Eventually you can dispense with the rope and post altogether, and train your elephant for various tasks. Now you’ve got a tamed elephant that can be put to useful work. In this analogy the wild elephant is your wildly active mind, the rope is mindfulness, and the post is our object of meditation, our breathing. The tamed elephant who emerges from this process is a well-trained, concentrated mind that can then be used for the exceedingly tough job of piercing the layers of illusion that obscure reality. Meditation tames the mind.

- Bhante Henepola Gunaratana, from “On Practice: Breathing,” Tricycle, Spring 1995

This quote resonated with me because I feel like my mind is at the point where it is "screaming and trampling, and pulling against the rope for days." I originally assumed my meditations would get easier and better with the more time I spent here, but the longer I stay the more I am just homesick and wanting to get back to normal life. But this quote was perfect for me to get today, it makes complete sense at the stage I am at. I feel like with more practice and training, I can get over this hurdle and re-condition my mind back to that calm, easeful and peaceful natural state to help me "pierce the layers of illusion that obscure reality." Its going to take some time though. But each day, each breath, each moment can be put to good use. "Time is limited, so choose wisely," a good friend once wrote to me.

Another concept that I have been coming across repeatedly throughout my days here is the ego, the self, the true self, the divine nature. Alan Watts says that we all need to stop lying to ourselves because there is no ego, there is only the true self, your divine nature. The whole purpose of life is to realize your divine nature. Gurudev said, "Holding onto an ordinary notion of self or ego is the source of all our pain and confusion. The irony is when we look for this self that we were cherishing and protecting we can't even find it."

Here are some ideas I found important to reflect on that were discussed during our scripture classes so far: Find your center on a daily basis, its all in you, happiness will come from inner peace while pleasure comes from worldly desires which fade. Cultivate a calm, peaceful mind, be present. With expansion of the mind, your whole being is expanded, and you have a more equanimous energy...you lose the highs and lows. Look at the mind and watch the thoughts come up. Know day by day you are becoming the master and we are all from the same source, everything comes from the same source. When thoughts come up just say, its okay because that's my mind. It's not me.

The mind will stay calm and emotions will stay calm if you accept things that happen to you as God's will, God's reason for everything. Be who you are, the source created you uniquely, and what we all need to find is that essential nature, the deep peace. Everyone has natural gifts--figure out what they are and use them, it's your natural tendency. You either use them or you don't. Use them and everything will fall into place; figure out who you are in the cosmic sense as well as the duality sense. Develop radiance and spiritually resonate through your practice.

Yoga

Instead of talking about peace and joy, about God, we should do something to realize God. Keep the mind clean, the body clean, the life well-disciplined, the heart dedicated. This is Yoga. Stay away from anything that disturbs your peace, from anything that will bring disappointments, anxieties and worries.

Put others first. Only then will you really find peace and joy. If you want to live happily, if you want to be immortal, let every minute of your life be useful to the world. See that you bring peace and joy to everybody and no harm to anybody.

With that outlook on life, the whole world becomes a beautiful Yoga ashram. We don't need to "retreat" from the world because the world will "treat" us well. Don't worry about theology. Is there a god here or there? Did I live before? Am I going to live again? Think of the golden present.

Let the whole world know by your example that you are something beautiful and divine. Let your actions bring out that cosmic beauty. Lead a simple life, as natural as possible. Be like a child. This will not only take care of you, but your surroundings, your country, and ultimately the whole world. Go happily, joyfully, peacefully, and share this knowledge, this spirit, with the entire world. Share it with all who come close to you. -Sri Swami Satchidananda

Peace is your nature. Do not disturb it.

Went to Charlottesville this weekend, had so much fun :)

Currently reading The Joy of Pi :)

Wiki of the day: Nirvikalpa. Click the link for more definitions, here is one:

In Hinduism, when used as a technical term in Raja Yoga, the phrase nirvikalpa samādhi refers to a particular type of samādhi that Heinrich Zimmer distinguises from other states as follows:

Nirvikalpa samādhi, on the other hand, absorption without self-consciousness, is a mergence of the mental activity (cittavṛtti) in the Self, to such a degree, or in such a way, that the distinction (vikalpa) of knower, act of knowing, and object known becomes dissolved — as waves vanish in water, and as foam vanishes into the sea.^[3] The difference to the other samadhis is that there is no return from this samadhi into lower states of consciousness. Therefore this is the only true final Enlightenment.

the Yogaville experience

I arrived at Yogaville Sunday night coming straight from the Journey Inward retreat. What can I say, its a beautiful place here and I am loving it. I feel as if a month will not be enough, I can see myself returning here throughout my life. The teachings of Swami Satichandanda are so amazing, and most of his devoted students (who take the vows of a monastic life) are old hippies who met him back in the day when he first came to the US. They're really fun and I love talking to them and hearing their stories. A fun fact, Swami Satichandanda opened Woodstock, among many other amazing things he accomplished in his life. His teachings are very inspirational, I will definitely be posting more quotes and sayings from him in the days to come.

For example: "The goal of Integral Yoga, and the birthright of every individual, is to realize the spiritual unity behind all the diversities in the entire creation and to live harmoniously as members of one universal family. This goal is achieved by maintaining our natural condition of: a body of optimum health and strength, senses under total control, a mind well-disciplined, clear and calm, an intellect as sharp as a razor, a will as strong and pliable as steel, a heart full of unconditional love and compassion, an ego as pure as crystal, and a life filled with Supreme Peace and Joy."

The last part of that quote reminds me of something the one of the retreat leaders, Jonathan Evatt, said last weekend: There are 2 things encompassing the natural state: Deep stillness and Ecstatic Bliss. I thought that was such a perfect way to sum it up, I smile when I read those words. And I am learning to allow myself to feel these things, pure bliss, and deep stillness, as part of my "original mind" which all human beings have, but we have lost through conditioning and society, ect. There is a way to return to it though. Sometimes I feel guilty about feeling peaceful and blissful, that I need to be stressed or worried about something, but I am gradually allowing myself to rest in this nature. And that it doesn't mean that you are lazy or don't do anything in life, you do your work and go about your day, but just with the true realization of your divine nature.

Monday I awoke and did Hatha Yoga in the morning. I really love the style of yoga here because there is an emphasis on relaxing the muscles and the body and having no tension or strain. Asana means "comfortable position" they always say. And there is an emphasis when you relax on really being present internally and noticing the subtle flow of prana throughout your body, going to each cell. It's truly a wonderful practice, yoga is offered in the mornings and evenings, and I have gone to at least one class every day. I am going to make that my goal for the rest of the month-yoga every day.

Meditation begins at 5am, (yoga is at 6:20am), with pranayama (breath of fire, deep three part breathing, and alternate nostril breathing), as well as chanting at the beginning and end of meditation. I still don't enjoy the chanting as much as I do the silent meditation/breath awareness/present moment but maybe it will grow on me. I do feel that there is a vibrational aspect of the meditation that is achieved through the chanting, such as Om, Hare, ect. Meditation is offered three times a day, morning, noon, and 6 pm. I try to go as often as I can. At noon you can also meditate in the Lotus Shrine, a short 15 minute hike/walk away from the main campus of the Ashram. To get there the hike goes through some forested hilly land on the property. The Lotus Shrine is truly beautiful, situated in the mountains with a pond surrounding one side of it. The energy there is incredible because Guru Dev (Swami Satichananda) had crystals from all over the world, blessed by many different sages and religious leaders, added to the foundation as well as water from rivers all over the world. Its really an amazing place, I had one very deep samadhi meditation there during my welcome weekend.

Working ("karma yoga") is supposed to be "selfless service" which I'm getting used to. I'm not to thrilled about working in the kitchen or housekeeping but I'm trying my best to not think its too awful....I don't know though! It's kind of cool to cut up lots of vegetables though, I'm sure it will get old after a few days. We are usually preparing meals for 100-150 people so there's a lot to be done. The meals are great, healthy, and vegetarian and whenever possible we use food grown on the Ashram farm.

There are scripture classes at night, so far I've been to two: one on the Bhavagad Gita and another on Thirukkural by Thiruvalluvar. Last night's class was very enlightening, seriously one of the best classes I've ever been a part of. Everyone here is just on another plane of consciousness it seems, or they have studied a lot of the metaphysical and spiritual world, that we can have great debates and discussions.

On Wednesday I went hiking to Cold Mountain in the George Washington National Forest (I believe) with a group of 7 other Ashramites :) It was one of the most beautiful hikes I've ever been on...pictures to come...and it was just so interesting being with an eclectic group of people. Getting out of my usual comfort zone, its great to stretch your mind with new ideas and thoughts. The leaves were so beautiful, with the sunshine, I felt like I was walking in a sea of yellow half the time. And there was a beautiful meadow at the top of the mountain where you could see in all directions--stunning. The sky and clouds were magical :) Before the hike we ate at a local side of the road Thai restaurant, which was yummy to have non-ashram food!, but it was cool. It was totally unexpected. And on the way back we stopped for hot chocolate at a quaint little coffee shop, Rapunzel's, where the walls were lined with used books and some locals were sitting around in a circle playing amazing bluegrass. It was quite a day.

Will write lots and lots more later! xoKatie

Galilean Nights are here!

The latest International Year of Astronomy 2009 cornerstone project, Galilean Nights, is underway. This global celebration of the 400^th anniversary of Galileo's observations is taking place between 22 and 24 October. Find an event near you and learn more, click here! Also, for those in the DC area, there are a number of astronomy events around the DC region this weekend in conjunction with the IYA Galilean Nights. Take a look at this link which has a google calendar of public events in the region. Star parties, lectures throughout the weekend.

Ayurveda + Fall

Ayurveda is beginning to blossom in the West because of its practical approach to self care. At it's foundation, Ayurveda is logical, accessible, and truly holistic. With a few basic concepts we are able to maintain and restore balance physically, mentally, and emotionally.
In Fall the air element is dominant. In Ayurveda we call this the Vata time of year. Imagine a windy Autumn day. The air is dry, cool and moving. Vata, like the wind, cannot be sensed directly--its expression is more subtle. We experience Vata by the way it colors our physical, mental and emotional experience. As these qualities in nature increase during the fall and winter seasons these qualities increase in our nature as well.

General Guidelines for Balancing Vata:
Follow a regular daily routine
Keep calm, meditate, listen to calming music, breathe, relax
Keep warm, avoid extreme cold. Take warm showers and baths
Do gentle exercises like yoga, tai chi, take walks
Massage the body daily with warm sesame oil
Go to bed early, rest when tired, take naps
Follow creative and artistic passions

Diet:
Foods that are in season such as root vegetables and winter squash will help nourish and balance the body. Try carrots, beets, sweet potatoes, pumpkin, acorn, butternut, and delicata squashes. These have the qualities of sweet, heavy, smooth, dense and moist and are the most balancing for vata. Casseroles, soups, and stews are easily digested and can be very nourishing for Vata, warming the body from the inside out.

Eat warm nourishing, fresh cooked foods and warming spices
Favor foods with sweet, sour and salty tastes
Limit foods with bitter, pungent and astringent tastes
Eat warming spices like ginger, cumin, coriander, cardamom, black pepper, and cinnamon
Incorporate ghee, sesame oil, and other healthful oils in the diet
Avoid ice cold drinks, particularly taken with meals or immediately after
Limit raw, cold foods such as salads and raw vegetables

via the Seventh Heaven Yoga Studio newsletter

Blissful

I spent the past weekend at SevenOaks, a beautiful retreat center, in Madison, VA. The energy of the Journey Inward retreat was indescribable and many thanks to Ashley of Deep Green Wellness for organizing the event and bringing us all together. It was great to be at this very sacred place for spiritual growth surrounded by nature, with the cool crisp air, the mountains, walking trails, and the river all so close to us. At the retreat we did yoga, ate healthy vegetarian meals, listened to a very enlightening speaker, Jonathan Evatt. I also received a chakra cleansing (my first) from Sanjivani, which I am very grateful for. Ashely led the yoga classes and also an herb walk around SevenOaks. I have much more to write (and pictures too) but I just wanted to post a brief note here while I am still beaming with the pure bliss I felt at the retreat :) Now, onto hatha yoga here at yogaville, and a guest speaker, Dr. Sullivan, tomorrow morning who will be speaking about Ayurveda (he owns an Ayurvedic spa) which I am so looking forward to!! It just feels as if everything is starting to fall into place.
xoKatie

Autumn Winds

Some thoughts on fall, with inspiration from natasha's pureprana newsletter:
October is my favorite month, really the heart of the Fall season. The abundant days, cool autumn winds, vibrant colors of the changing leaves, and majestic beauty embody this season of change. In this busy season it's important to remember to stay connected with your true divine nature (deep stillness and ecstatic bliss) and your breath. Cherish the abundance, rich colors, and crisp air...and find gratitude with every step you take. You will elevate and radiate total truth in all you do!

Thoughts on Early Morning Sadhana (via the pureprana website):
Here's how Yogi Bhajan explained sadhana: http://www.3ho.org/lifestyle/yogapractice.html. And here's how to do it:
Eat less for dinner the night before, and get to bed by 10pm.
Awake at 4am & take a shower, cold at least in part.
Put on white warm ups and a head covering, such as a bandana or ripped TShirt
(if you don't have white, no problem). If you're late, even by an hour, still show up - you'll still get the benefit.

Sadhana starts with a chant of a 15 minute sacred poem whose Sanskrit-like language incorporates
permutations of the mouth that directly stimulate the endocrine system - the guardians of health.
We then practice a 40 minute kriya workout like any typical kundalini yoga class.
For the final hour we sing seven mantras in meditation, reaching an incredibly elevated state.
By adhering to Yogi Bhajan's urging to practice yoga before sunrise, we work on our personal issues
in the most neutral time of the day (called the Ambrosial Hours), and we catch the awakening waves of the earth which sustain us throughout the day.

Practicing nadi shodhana (alternate nostril breathing/channel cleansing) will bring balance to the right and left hemispheres of the brain leaving you well grounded and energized at the same time. The yogis consider this to be the best technique to calm the mind and nervous system.The most important thing to remember is that the breath should never feel forced.

To begin...

• Find a comfortable seat.
• Gently close off the right nostril using the right thumb.
• Inhale through your left nostril to a count of four seconds. Close off the left nostril with the pinky finger and at the same time remove your thumb from the right nostril and exhale for a count of eight.
• This completes one half cycle of nadi shodhana.
• To continue, inhale through the right nostril to a count of four seconds. Close the right nostril with the thumb and exhale through the left nostril to the count of eight seconds. This comepletes one full round nadi shodhana.

Start by doing three rounds, adding one per week until you reach seven rounds. As you advance, add breath retention to the top and bottom of each inhalation and exhalation.

You should not practice alternate nostril breathing if you have a cold or if your nasal passages are blocked in any way. Always be mindful when practicing any pranayama exercises that nothing should ever feel forced.