5 Kaiut Yoga Poses to Alleviate Shoulder Pain

5 Kaiut Yoga Poses to Alleviate Shoulder Pain

Kaiut Yoga aims to reverse the aging process, relieve rigidity in the joints, and keep the body as pain-free as possible. This practice is slow, recuperative, deep body work that begins by relieving discomfort and pent-up tension. These 5 poses bring relief to the discomfort that is often caused from prolonged sitting, repetitive physical work, or skeletal-muscular injury. These poses have been designed to help you work through chronic shoulder pain and injuries, as well as general tension and stiffness. 

Props Needed:

  • Bolster
  • Strap
  • Block
  • Blanket
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1. Lie on your back with your knees bent and your feet on the floor. Begin by grabbing the ends of the bolster.

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If the shoulders are open enough, then interlace the fingers underneath the head. 

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If having the fingers interlaced under the head is fairly easy and produces little to no sensation, then interlace the fingers underneath the bolster.

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Maintain for 5-7 minutes, switching the interlock of the fingers halfway through by bringing the opposite index finger on top.

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2. Keeping the knees bent and the feet on the floor, push the bolster straight back behind you, extending the arms and straightening the elbows. Bring the backs of the hands onto the bolster, palms facing up. Press the fingernails into the bolster as you spread the fingers away from one another. Keep the hands shoulder distance apart. Maintain for 5-7 minutes. 

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If there are no injuries or restrictions in the shoulders, then place the hands underneath the bolster, shoulder distance apart. Spread the fingers open the palms, and press the fingernails into the floor. 

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Keeping the left hand on the floor, lift the right hand a few inches off the floor. Keep the fingers spreading away from one another, elbows straightening. Maintain for 1-2 minutes. 

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Place the right hand back on the floor, and then lift the left a few inches off the floor. Maintain for 1-2 minutes. 

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Bring the right hand up to meet the left, lifting both hands a few inches off the floor. Keep opening the fingers and straightening the elbows. Maintain for 1-2 minutes. Release the hands, by slowly bringing your arms down by your sides. Rest for a moment with your arms by your sides, palms facing up. 

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3. Grab your strap and fold it in thirds. Holding the strap, extend your arms up and over your head. Keep your knees bent and your feet on the floor. 

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Extend and straighten the elbows, allow the armpits to open. Have the hands shoulder distance apart and pull the strap apart. Keep the back of the hands on the floor. Maintain for 1-2 minutes. Release, slowly bringing the arms down by your sides, palms facing up. Roll to the right side, sit up and then stand up. 

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4. Bring your mat up against the wall. Place the bolster up against the wall. Face the wall, bring your hands onto the wall, and have your feet hip distance apart. Bring your right foot on top of the bolster, left foot underneath the bolster. 

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Walk your hands up the wall, bringing the arms into a "V" shape. Spread the fingers and straighten the elbows. Bring your nose on or toward the wall. Move the tailbone down, engaging the abdominal muscles. Maintain for 1-2 minutes. 

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Repeat on the opposite side. 

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5. Bring your bolster longways onto the center of your mat. Place the block about a foot away from the bolster, with a folded yoga blanket on top. 

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Sit on the blanket with your knees bent and feet on the floor. Lie back onto the bolster and interlace your fingers underneath your head. 

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If there are no restrictions or injuries in the shoulders, then try interlacing the hands underneath the bolster. 

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Close your eyes, and with present awareness, meet any tension or rigidity in the shoulders and neck. Continue to notice where the stiff points are, and then use consciousness to relax and release tension. Maintain this pose as savasana (final relaxation) for up to 5-10 minutes. 

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The Simple Act of Watching will Change Your Life Forever

The Simple Act of Watching will Change Your Life Forever

The purpose of spiritual evolution is to remove the blockages that cause you fear, and you can use the little things that happen in day to day life to free yourself. The next time you get frustrated from being stuck in traffic, or when it starts raining when you wanted it to be sunny, you can use something as simple as watching the breath to remain centered. Watch the mind regularly, and don’t get lost in your thoughts.

In yoga, the body is used as a tool to cultivate changes in the flow of energy and to create shifts in the heart. When used in this way, the body can remind you that you are the pure beingness that's watching. The outward nature of the mind will always attempt to distract you from beingness. The tendency of the mind is to move your sense of Self toward thought and external objects and away from the light of awareness.

Right now, practice bringing your attention to the breath moving in and out of the nose. Watch the breath, allowing it to be calm, steady, deliberate and relaxed. Do this for a few moments.

Notice that you start to relax more deeply as you make the breath your single point of focus. This simple act of consistently watching your inhalations and exhalations will change your life forever. Why? Not because of the breath itself, but because your point of focus has shifted away from thought and towards awareness being aware of itself. When your attention moves towards awareness, you are not engaging with a disturbed and distracted mind; you are abiding in your true nature.  

In the Kaiut yoga practice, we deliberately bring awareness to the sensations of the body. In doing so, the sensations and feedback the body gives become the single point of focus. We learn to use consciousness to relax tension and rigidity that's being held by bringing it into the light of awareness. During this process, the sense of Self shifts away from the mind and thought, and towards awareness knowing itself. 

Most of the tension and resistance that we hold exists in the thoughts themselves, not in actual reality. However, the tension that exists in the mind can be reflected in the physical body. In yoga, the body is used as a tool to dissolve the tension that is being held. The more you relax, let go, and meet each sensation that arises with present awareness, the more tension can be released. When the rigidity and contraction in the body relaxes and releases, the mind automatically falls silent, and we experience our natural state of pure being, peace and ease. We see that what we are is beyond the body, thought and form; unbound, untouched, vast and free.

Work with this during your next home practice. Online classes are accessible at the WATCH tab at the top of this page.

Namaste, 

Ayla 

25 Minute Therapeutic Home Practice

25 Minute Therapeutic Home Practice

The purpose of spiritual evolution is to remove the blockages that cause you fear. Use the little things that happen in day to day life to free yourself. Remind yourself regularly to watch the psyche and don't get lost in it. In yoga, the body is used as a tool to cultivate changes in flow of energy and shifts in the heart, which is what reminds you that you are the the pure beingness that's watching.

Begin this sequence by taking a moment to withdraw your attention away from thought and the chatter of the mind, and listen to the sound of your own breath. Close your eyes and bring all of your attention to the breath moving in and out of your nose.

Notice that you can attempt to control or alter the speed and the sound of the breath, but regardless of whether or not you bring your attention to it, the breath happens all by itself. And just like you can focus on the breath, you can focus on the nuances of life, you can worry, fret or fear. You can try to control life's circumstances or alter them to make you feel ok inside, but regardless of where you place your attention, life happens all by itself and you are already ok. Feel the unobstructed, still, silent, presence that you are. You are the pure beingness that radiates.

A yogi joins her awareness with life as it is. A yogi uses asanas (poses) to expose unmet tension, fear, anxiety, and resistance that has accumulated in the mind and in the body, and then merges her consciousness with that sensation/discomfort, so that it can be fully met, transformed and dissolved.

Throughout the practice, work to merge your consciousness with whatever sensation or emotion that arises. Remain the watcher of your expirence. Do not fear the discomfort created from the poses, and do not fear the discomfort of not knowing how your life is unfolding. Keep joining your awareness with whatever is arising moment by moment. When you relax, soften, and let go into the tension and resistance, when you meet it with present awareness, it will naturally dissipate and dissolve on its own. 

Maintain Each Pose for up to 5 Minutes

1. Sukasana

Cross the right leg in front of the left. Round the spine forward relaxing the head and arms down towards the floor. Soften the elbows and use the hands to modify the amount of pressure coming back into the hips. Maintain. To come out, roll the spine up, one vertebrae at a time, head last. Change the cross of the legs and repeat on the opposite side.


Variation for more flexible bodies: If you are not receiving any feedback or sensation from sukasana, then stack the front foot over the knee. Make sure you are not putting pressure on the knee with the foot, but that the foot hangs over the knee. The bottom leg should be parallel to the top of the mat. Fold forward over the legs and bring the palms or the fingertips to the floor, keeping the hands about shoulder distance apart. 


2. Baddha Konasana

Bring the soles of the feet together, 2 palms away from the groin. Fold forward relaxing the head, neck, keeping the elbows soft. Imagine the hip joints flowering open, low back spreading, and space being made in between the vertebrae as you breathe into the back body.


Arm Variations for the Following Poses

 Practice one of the three variations each time you practice the sequence. 

  • Relax arms down by your sides.

  • Interlace the hands underneath the head and switch the interlock of the fingers halfway through the pose.

  • Extend the arms up and over the head keeping them shoulder width apart (for shoulder restrictions, injuries, take the arms out wide to a “V” shape.) Work to straighten the elbows. Press the backs of the fingernails into the earth while spreading the palms and extending the arms.


3. Supta Sukasana

Lie on your back with your knees bent, feet on the floor. Cross the right leg in front of the left, lining the feet up with the knees. Press the lumbar column down, tilting the tailbone, and engaging the abdominal muscles. Take one of the arm variations from above. Maintain. Switch the cross of the legs.


4. Supta Baddha Konasana

Lying on your back, bring the soles of the feet together, knees open out wide. Press the lumbar column down, engaging the abdominal muscles and spreading the low back into the earth. Take one of the three arm variations from above. Maintain. 


5. Vipirita Karani (Legs up the Wall)

Keep the low back about a foot away from the wall so that the backs of the legs open especially the knee joints. Choose an arm variation suggested above. Keep feet together, knees together. Relax deeply. Maintain. To come out, bend the knees, roll to one side. Take your time coming up right and relax/rest/sit for a moment before walking/getting up.


5. Savasana

Rest, relax, let go. 

Getting Over Our Preferences and Discovering Our Natural State of Causeless Joy

Getting Over Our Preferences and Discovering Our Natural State of Causeless Joy

If causeless joy is our natural state, what would prevent us from experiencing ourselves as anything other?

The Buddha said "the root of all suffering is desire." Another way to say this is, the root of all suffering is our preferences--our likes and our dislikes. Where do our likes and dislikes originate from? What makes us value or want one thing over another?

In the yogic texts, the origination of preferences comes from our samskaras. Samskaras are the individual imprints or impressions made on our consciousness from our life experiences. Together, samskaras make up our human conditioning.

When a samskara makes a negatively oriented imprint on our consciousness, it creates psychosomatic tension that usually remains unmet, unless the individual has the tools and awareness to relax and release the tension immediately, during and after the impression is being made.

If the tension is not met fully, relaxed and released, then it can manifest in other ways, including physical pain and illness, unbalanced perception, a biased or skewed view on reality, depression, self-protection, anxiety, anger, frustration etc. When the tension is fully met, the experiences of life can filter through all the energy systems without any blockages or stagnation, and causeless joy is what remains.

In yoga, we work to expose any unmet tension in the body/mind, and train our nervous system to feel safe in the midst of uncovering it. The result is that the body becomes free and light because the tension is released and relaxed, the mind becomes free of thought, preferences, agendas and defenses, and the recognition of our natural state of causeless joy deepens, until it is all that remains.

Going Upside Down: The Benefits of Vipirta Karani

All day every day, gravity is pulling everything down towards the feet. All of our blood and lymph is interacting with this natural phenomenon. On earth, gravity gives weight to physical objects, holding them in place, and in yoga we can use gravity as a highly therapeutic and beneficial variable in our practice. 

Legs up the wall, or vipirta karani in Sanskrit, is a conditioning practice for the circulatory system and the cardiovascular system. It encourages improved circulation throughout the body and triggers a relaxation response from the nervous system so that the body and mind can rest, rejuvenate and restore. 

When the legs are over the heart, the abdomen, pelvis, legs and feet are given an opportunity to recover from the action of gravity always pulling everything down towards the earth. If practiced regularly, vipirta karani can improve digestion, lower blood pressure, reduce varicose veins, alleviate stress, anxiety and menstrual cramps. 

Try this 25 minute legs at the wall sequence at home before going to bed each night for optimum sleep and recovery from the stresses of modern day life. 

1. Begin by sitting with your right hip next to the wall knees bent, feet on the floor. Swing your legs up the wall and lie down onto your back. Do not have the lower back too close to the wall. In fact, bring it about a foot away from the wall so that the knees are encouraged to open. Interlace your hands underneath your head. If the interlace of the fingers is not accessible to you because of restrictions or an injury in the shoulders, then bring the arms straight out to a 'T' with the palms facing up. Turn your head to the right, brining the right ear into the right palm. Close your eyes and remain here for 2-3 minutes then very slowly turn the left ear towards the left palm. Relax again and remain here for another 2-3 minutes. Bring your head back to center and switch the interlock of the fingers. 

2. Flex the right foot, brining the right toes towards you. Engage and strengthening your ankle and your quadricep muscle. Feel the back of the leg getting long, the knee starting to open and the achilles tendon stretching. Very slightly, turn the right toes in and to the left and the right heel out to the right, so that you are guiding your femur bone down into your hip socket, stabilizing the entire right leg and encouraging the low back to spread on the earth. Stay very active through the right leg, stay very passive through the left leg and through the chest, shoulders, arms and hands. Keep the right foot very engaged, and start to bring the right foot a few inches away from the wall without compromising the straight knee. Maintain for 1-2 minutes. Relax the right leg, bring it back to rest on the wall, and repeat on the left side. 

3. Switch the interlock of the fingers. If it becomes too much on the shoulders, extend the arms straight out to a 'T' position, palms facing up. Begin to point the toes of the right foot, stretching the top of the foot and making a fist with the toes. Use the same action and engagement in the leg and the knee that you did in the previous position. Feel the back of the knee start to open, the quadricep strong and engaged, the toes working to point away and towards the wall. Then begin to bring the right foot a few inches away from the wall, keeping the leg super active and engaged. Maintain for 1-2 minutes. Bring the right foot back to the wall and switch sides. 

4. Cross the right leg over the left thigh, so you make a '4' shape with the legs. Begin to bend the left knee so that the left foot comes onto the wall. You should feel opening and sensation in and around the hip joint. If the sensation becomes too much, then walk the left foot slightly up the wall, until you find a place where you are able to tolerate the pressure. If you are very open in your hips and feel little to no sensation at all, then move your low back closer towards the wall, and walk your left foot further down the wall, until you find the sweet spot of sensation. Maintain for 2-3 minutes. Then extend both legs back up the wall, and switch sides. After completing the second side, rest with your legs up at the wall for 1-2 minutes. 

5. Slowly release your arms down by your sides. Bend your knees so the feet come onto the wall, and taking your time, roll to one side. Rest here, using your arm for support under your head and slowly push yourself up right. Sit for 5 minutes in silence, with your eyes closed, and notice the effects these postures have on your system. 

Reclining Leg Pose–A Variation for Strong and Healthy Joints

Rather than the traditional hamstring stretch where the leg is at a 90 degree angle, try threading a strap around the ball of your foot, and bringing your knees in line with one another. As you flex your foot, activate your toes and ankle, bringing your foot towards you. The knee joint will naturally start to open and gravity will allow pressure to come down into the hip. By straightening the arms while holding the strap, the elbow joints also begin to open and the hands strengthen. 

This variation stimulates the joints rather then stretching the muscles. By putting pressure on the joints, we move synovial fluid, flush blood, lymph and oxygen, recirculating and detoxifying our entire system. Working at this level of the body stimulates the parasympathetic nervous system, so that the whole body can rest, recover and restore.

For the flexible body that can easily have the leg at 90 degrees and doesn't feel much in the hamstring muscle, bringing the knees in line with each other will create more sensation, feedback and stimulation in the joints. For the more rigid body, increased flexibility will be a natural by-product of the joints starting to open.

This pose helps bring both the flexible and rigid body closer to true balance. 
 

Learning to Trust Your Body's Infinite Intelligence

Your physical body has its own conscious energy system, its own system of infinite intelligence, which is always working for your greatest and highest good. Your body will convey to you if something is out of alignment. Your body's messages can take the form of an illness or disease, a headache or a cold, and if you become more seriously ill, your body is attempting to communicate something to you more strongly.

In yoga, we learn how to trust our body's intelligence and feedback by putting ourselves in postures or shapes that create deep and intense sensation. This sensation is just data or new information that our system is asking us to be present to.

The shoulders can be an area of the body that experience a lot of tension or feedback for people, especially women. Energetically, the shoulders can represent where we carry the weight of the world and the fear of responsibility. Tension in the shoulder area can also arise when we resist the natural movement of life.

Are you carrying too many burdens? Do you always put yourself last in your list of priorities? Is your life too stressful? What is your body's innate intelligence attempting to communicate to you?

Changing Our Perception of Pain

Changing Our Perception of Pain

Day 6 of the Kaiut Yoga Teacher Training in Toronto, Canada 

As teachers, we have to approach our lives and our students from a space where everything is possible and nothing is certain. Part of the work as a therapeutic teacher is to help shift the student's perspective from fear into to trust so that they can more intimately understand themselves. 

Let's explore the word PAIN.

In Kaiut Yoga, we are working with mostly the joints and the nervous system–some of the deepest layers of the physical body. Its a highly sensitive exploration that comes with a lot of subtleties and sensation. Sometimes during this work, past injuries, trauma and wounds the body has stored over time can trigger emotions. Some would say this practice "hurts" or that it is "painful." 

Most likely what they mean by that, is that the practice has touched a part of them or created a sensation they have never experienced before. 

Pain is a highly charged word in our society. Something we typically tend to avoid. It comes with a lot of perceptions, definitions and maybe even for some, an identity that lurks behind it. 

What if we dropped the word "pain" entirely and replaced it with the word "FEEDBACK."

Rather than: "I'm in a lot of pain."

We replace it with: "My body is giving me a lot of feedback."

These two statements feel entirely different, and its highly probable that whichever statement is repeated, validated and believed in over and over again, will create two entirely different experiential realities. 

WHY?

Let's look more deeply at both statements.

Statement A: "I am in a lot of pain."

Automatically, this refers to an "I" taking on an identity or story of pain. Pain is typically associated as something negative or unwanted. By believing "I am in pain," thought mistakes pain for the Self. The statement itself hurts, because the I-thought implies the idea of separation. The Self is not in pain. The Self has always been untouched, unobstructed, whole and connected. The statement itself "I am in a lot of pain," hurts because it is not true.  

Statement B: "My body is giving me a lot of feedback."

This statement automatically creates space between the body/what is being experienced and the Self. 

In order to experience our true nature, space must be cultivated between YOU and the body-mind. When we replace the word "pain" with "feedback," we develop a new perspective and relationship to our experience. Feedback is interpreted by the brain much more neutrally then pain, and generally would point to some kind of intelligence or insight. Therefore, we are training ourselves to shift our fear of pain towards trust of the body's natural intelligence and ability to respond. 

Often the mind will try to be more intelligent then the body's natural innate intelligence. When we experience our sensations as feedback from the body, we are open and available to understanding their intelligence and more energy becomes available to go towards higher levels of consciousness. 

Consistent practice of cultivating space between the Self and the body-mind will lead to freedom. 

Flexibility: Advantage or Disadvantage? The Common Misperception

Flexibility: Advantage or Disadvantage? The Common Misperception

I am currently on day 5 of a 9-day teacher training with Fransisco Kaiut. Fransisco has spent the last 20+ years of his life developing, refining and teaching a highly skillful and intelligent method of yoga. He is a certified chiropractor and his comprehensive yoga method is designed to help bring the body back to its natural state of balance so that it can age gracefully. Many of the people his work attracts are those who want to heal chronic pain, injuries or past trauma. His instruction and sequencing is direct and precise and his method challenges the thought and reasoning behind all other systems of yoga. 

The way most yoga is taught in the west is very pose oriented. We have become entirely fixated on form. There's an "ideal" shape that everyone is trying to achieve. There is also a lot of repetition without a lot of variation in the angles of the hips, ankles, knees and shoulders.

If you walk into a typical vinyasa class at any given studio, you will probably be guided through downward dog and chaturanga at least 10+ times. You will be given minimal to no instruction for how to exist in these poses, and most likely the teacher will just say over and over again "now back to downward dog, now glide forward into chaturanga."

Even if you've never practiced yoga, you've probably heard of the infamous "downward dog."

In this typical class, you will spend at least 3/4 or more of the time in standing poses and will probably spend less than 5-10 minutes doing floor work. Your body will be given minimal to no time to integrate and recover, and you will flow to pose after pose. You will access your muscles, but will not accessing the deeper levels of the joints and the tissue around them–where the potential for the real opening and healing can occur. 

An aggressive, pose-oriented practice is not sustainable in the long term (take it from me–I was a dedicated vinyasa practitioner who ended up with a wrist and shoulder injury, and a yoga practice that did more harm than good). It can result in imbalanced flexibility, injury, agitation, muscle tension and joint pain. 

In our modern life we are constantly sitting in chairs, at the computer and driving our cars for many hours during day. We need floor work to balance out the other periods of the time we are sitting. From the floor work we can cultivate the ability and awareness to move towards standing poses. 

What makes Kaiut Yoga so unique, is that we are developing a skill within the nervous system, not the body. We are retraining and resetting the nervous system so that it can respond differently to stimulus. This is done through slowing down, holding a pose for a longer period of time and applying the right amount of pressure to the joints. Then the body's natural intelligence can expose the restriction and limitation, and eventually, it can be transformed. 

One topic during the training that I have found very interesting is looking at the difference between a flexible body vs. a rigid body. The more open/flexible body is often what is more desired in the yoga world. We tend to think with more flexibility comes less pain, more freedom, less restriction. 

Quite the opposite is true. 

A very flexible body that feels little to no sensation in yoga poses, is getting much less feedback from the nervous system than a more rigid body, who feels very deep sensation. When we access the joints, we are touching on unknown sensations and exploring their potential. In modern life, we don't typically access the joints on a deep level. Kaiut Yoga is an exploration of joint sensation and over time a consistent practice will create more expansion and freedom in the body. Muscle tone will also from the joint opening. By accessing the joints we move synovial fluid, re-circulating and flushing our blood and lymph, cleansing our whole system.

Kaiut Yoga is deep work, that encourages us to approach the feedback of our joints and nervous system with an investigative curiosity.

Over time, with the proper sequencing, pressure and velocity, the more flexible body will cultivate more sensitivity, and the more rigid body will cultivate more openness. So no matter what the body type, the goal is the same, which is to bring the body ever closer to its natural state of true balance. 

The Disappearance of Mental Disturbance

The Disappearance of Mental Disturbance

No person, event or circumstance can MAKE you feel a certain way.

It is only your relationship to it and perception of it that dictates your view.

A consistent yoga practice can help you to slow down, silence the mind and discover that how you feel in every moment is completely up to you–independent and free from anything outside of yourself.

Imagine that your mind’s natural state is a perfectly still lake. Your thoughts are small pebbles that are constantly being tossed into the lake, creating ripples, or vrittis. Vritti is the sanskrit word for vibration, disturbance, or shallow interruption that occurs in the midst of your natural stillness. Underneath the surface ripples, the water is still perfectly clear, calm, present and undisturbed. If we want to reamin centered regardless of what's happening in the outer world, then we have to stop reacting to the ripples created from the pebbles, and instead, tread in the deepest currents of the lake.

Circumstances are shallow ripples–appearances that are coming and going. When a mental disturbance arises, and something indicates that action is required, how do you typically respond? If you are acting from the energy of the disturbance you are not remaining centered in your natural state. 

Next time you experience a disturbance, try to completely stop, relax, and slow down your thoughts without coming to any conclusions or judgements. Can you cultivate space between YOU and the mind-body? It takes both discipline and practice to remain centered in the midst of the raging mind.

In The Yoga Sutras of Patanjali, sutra 1:2 reads: Yogas citta vritti nirodhah

yogas=yoga

citta=chatter of the mind (the unreliable aspect of human beings) 

vritti=ripples, disturbances or misconceptions of the mind

nirodhah=to find equanimity, peacefulness, stillness and quietness

Yogas citta vritti nirodhah: When you are in a state of yoga, all disturbances that exist in the mind disappear. 

Yoga does not bother with changing the outside world. Yoga is mastery over vrittis, the shallow ripples of the lake, the disruptions, the disturbances, the chatter of the mind. If you have true mastery over your thought forms, and can change them as you please, then you are not bound by an outside world. 

There’s nothing wrong with the world. You can make it a heaven or hell according to your approach. That is why the entire yoga is based on citta vritti nirodhah. If you control your mind, you have controlled everything. Then there is nothing in this world to bind you.
— Sri Swami Satchidananda

Try implementing a practice that helps you restrain the mind. Whether it be yoga, meditation or another discipline, you will discover that consistent practice over time will cause the disturbances  of the mind to naturally settle down, and you will experience your true nature, your natural state–the peace, ease and stability that is always already been here. You will no longer have the urge to fight or flight, to defend yourself, to protect yourself. You will be able to lean away from your thoughts and allow them to appear and disappear–just as clouds floating through the sky. You will experience yourself as the background of awareness of thoughts, not the thoughts themselves. You will become a channel for life to flow through. You will become an instrument for source.

When you make a commitment to hold the space for your conditioned mind, you become the container and not the substance within it. Make this commitment, to yourself, to root down into the deepest currents of what you are, despite what is happening on the surface. Circumstances belong to the changing, the coming and the going. Taking your direction or basing your course of action on disturbed thoughts will typically result in lack and limitation, because you will be experiencing the most shallow shallow part of the lake.

Take time to stop, pause, relax, center yourself, and connect to what lies below the surface. The peace and freedom that you seek is within you–you just have to see beyond the ripples.