Yoga Practices for Teens and Adults
with Susan Helene Kramer
~ Shuchi ~
|
Gentle
Yoga and Meditation - book or ebook for adults
Yoga and Meditation Books or EBooks for Kids by Susan Helene Kramer
Contents |
Introduction
I. 15 Moving
Poses
II. Philosophy; Practical Spirituality
1. Yoga in Living
2. Attitudes Underlie Thinking, Speaking, Acting
3. Awareness Precedes Change
4. Becoming More Conscious Step-by-Step
5. Cause and Effect for Positive Results
6. Clarity in Thinking and Living
7. Congruency
8. Quality Control
9. Conscientious Action
10. Following our Voice of Conscience
11. Empathy
12. Serenity
13. Acceptance
14. Making Use of our Time
15. Traumatic Events
16. Finding the Best Target
17. Surrendering to the Highest Good
18. Our Body of Energy
19. Understanding our Body Signals
20. The Natural High
21. Our Radiant Wholeness
III. Formal Meditations; The Process of Prayer
IV. Dance Meditation
V. Music as a
Means of Awakening
VI. Virtues
VII. An Interfaith Prayer Service
VIII. Bio Sketch; Links;
Inspirations
Past layers fogging perception
Burned off by purification
Light of Self shining through
Confronting life content, renewed
'And with a loving heart achieved
the gift of yoga is received'
Radiant Yoga is a
multi-faceted approach using the radiant all-pervasive spiritual energy that
enlivens body-mind for opening awareness to the 'Grand Self.'
Included on this page and
through links are traditional sitting meditation techniques, plus walking and
lying down meditations I have developed; dance meditation; gentle moving poses;
music as a means of awakening; essays on philosophy and virtues for right
living; an interfaith prayer service and related pages.
I recommend perusing the
pages in rhythmic dance and ballet at Dance
for Children to explore more energetic body-mind movement.
Children preschool through
age 12 have their own pages beginning at Radiant
Yoga for Children with translations in Dutch,
French,
German, Greek
and Spanish. The complete
index of writings for children.
Teens have additional pages
of meditation techniques, and philosophies for 'walking the swinging bridge to
adulthood' beginning at Teen Issues Viewed Consciously.
Seniors' pages beginning at Aging
or Ageless? address later life issues.
The
complete listing of texts in the Radiant
Yoga Series.
Email: susan@susankramer.com
Note:
Yoga practices are non-competitive.
Each person begins at their current level of fitness and ability,
and progresses at their own rate.
This makes these gentle yoga poses and exercises, with adaptations as needed,
appropriate for challenged practitioners.
Age is no barrier in yoga; the author is 55 years old in these photos.
1. The Leaf |
both body positions in The Leaf
Begin by sitting on floor,
back straight,
eyes looking forward, knees bent,
falling gently to the side in line with the shoulders,
soles of feet pressed together,
and pulled close to body.
Holding ankles with hands, gently round back
and let head fall towards lap,
letting the natural weight of body and gravity stretch the spine.
Gently return to upright position
by unfolding from base of spine to top of head,
eyes looking forward again.
2. The Flower |
Stretch back up straight like a zipper.
Sitting as in The Leaf,
still holding ankles with bottom of feet together,
straighten vertebrae one at a time
beginning at lower end of spine.
Then, while holding the 'zip' allow knees to fall towards
floor
with little bounces of the knees
in a nice stretch of the hip joints, without straining.
3. The Cricket |
Holding body position as in The Leaf,
allow chin to rest forward to chest;
then gently lift head till once again in the neutral position
of looking straight forward.
Slowly look upward and again return head to neutral.
Now, allow one ear to lean towards its shoulder (as in photo),
then return to the neutral position;
and repeat with the opposite ear,
returning to the neutral looking forward position.
4. The Owl |
Sitting cross-legged, hands at sides,
palms on floor:
Turn head to look to one side over shoulder,
then look over the other shoulder.
Now focus forward and spin body around once
in a complete movement,
using hands to push off, coming back to the original position.
'Head turning' position (as in photo)
is established as opposed to head leaning.
5. The Bird |
With body position as in The Leaf
clasp hands behind lower back
and pull shoulder blades together slowly,
head tilted back, eyes looking up;
hold momentarily and release, relaxing shoulders, back, body and head.
Eyes downcast to lap.
6. The Squirrel |
Sitting cross-legged now,
back still zipped up straight,
raise both arms overhead and stretch one at a
time slowly towards the ceiling, looking up.
Then stretch arms to side,
making forward and backward arm circles,
large and small, looking forward.
7. The Chipmunk |
Still sitting cross-legged, gently
and very slowly,
twist upper body above waist from side to side.
Armsare extended to sides,
head following direction of the back arm.
Come back to center position.
Now, extend arms overhead.
Keeping movement above waist, bend body sideways one way,
then the other. Front of body and eyes remain looking
forward,
with shoulders over hip line.
8. The Rocker |
Sitting cross-legged with hands
placed on floor at sides of body;
later hands placed on tops of shoulders:
Proceed to rock so balance transfers side to side
or forward and backward.
Back remains relaxed.
Develops balance and control of muscles in torso.
9. The Seal |
Still sitting but with legs
straddled, (opened wide),
stretched but not tightened, back zipped to begin.
Turn body to face one leg,
reach down to hold onto leg with both hands
and gently lean towards the leg,
letting the weight of gravity help with the stretch.
Repeat with turn and lean towards the other leg.
Now, sitting up facing forward, hold onto both legs, round back,
and gently lean forward between legs,
while looking toward the floor.
Now, place palms of hands on floor in front of body for support:
Point and flex feet and ankles in unison,
then try to point one foot while flexing the other foot.
Repeat rhythmically.
10. Open Prayer Pose |
Legs still straddled, back
zipped,
legs stretched but not tightened, toes pointed:
Press palms of hands together prayer fashion, applying medium tension.
Lower arms should be parallel with the floor.
Release tension, press again,
release tension and extend hands and arms upward and outward to the side,
stretching arms up, again.
Bring hands back to prayer position.
Relax and repeat several times.
11. Snake Pose |
Lie on back, legs touching, knees
flexed, bottom of feet on floor,
arms along side of body on floor, (as in photo).
Lower spine below waist presses to floor,
upper back is relaxed.
Breathe in lung area.
Contract abdominal muscles, hold a few seconds, relax and repeat.
12. The Turtle |
Lie on back, legs touching, knees
flexed up towards the chest,
arms resting on floor above head.
Keeping lower back pressed to floor throughout
extend legs towards sky while pointing toes,
knees stretched.
Lower legs as far as possible without releasing back from floor.
Raise legs, flex in and repeat.
13. The Starfish |
Lie on back, limbs
comfortably stretched and separated from each other.
While keeping arms and legs stretched;
one arm at a time is lifted towards ceiling and then lowered.
Then, one leg at a time is lifted toward ceiling.
Later, try lifting one arm and the opposite leg at the same time.
Develops cross coordination, and capacity to isolate movement.
14. Cat Stretch |
On hands and knees, allow back to
slope towards floor,
stomach and abdomen to sagging, eyes looking forward and slightly up.
Change position by rounding spine,
contracting abdominal and stomach muscles
and looking down to front of thighs.
This exercise gives flexibility to the spine
countered with strengthening of the muscles alongside the lower spine
through the tightening of the abdominal and stomach muscles.
15. The Swing |
Part I. For flexibility:
Stand with legs slightly apart.
Stretch arms overhead and let body and arms bend forward,
knees bend slightly, and then come back upright.
With arms still stretched overhead bend to one side,
straighten up, then bend to the other side and come back up,
lower arms to sides.
Part II. For energizing the body:
Stand up straight and stretch arms to side
making a fist with each hand.
Hold arms and hands tight counts 1,2,
and release fists and relax counts 3,4.
Repeat once.
Relax arms and bring them down to sides.
Repeat Part I. and Part II. rhythmically several
times.
The teachings of yoga,
combined with appreciation for life remove our layers of self-deception,
exposing the shining light of our eternal Self, our eternal soul.
Some yogic practices:
1. Bodily purification—clean diet and hatha yoga postures;
2. Positive attitudes;
3. Practicing esoteric virtues, including kindness, caring,
charity;
4. Prayer (supplication, meditation, appreciation,
application);
5. Productive work;
6. Substituting better for bad
habits;
7. Living for the best resolve in
each moment.
No matter what our age, we
are students of life till we learn how to appreciate and preserve harmony in
our life. To maintain control in our lives we must harmonize for the best
resolve in each situation, regardless of temptation for personal gratification.
We become masters of our destiny when we consistently act on what is best for
all concerned.
Mastering our destiny
Able to enjoy on-going contentment
by living in accord with the highest good
of which we are aware
Selfishness surrendered, consciousness expanded
The goal of yoga—
Union with our Highest Self
Mastered Radiantly
Our eternal Self is
experienced by diving deeply through the narrow gateway into our own Heart. The
permanent joy that is the hallmark of our permanent Self comes into reality for
us through the practice of meditation—sitting very still, immobile, while
emanating lovingness for our Creator, creation, loved ones, everyone.
People know we love them by the caringness
by the appreciation we show them
Our foremost goal, the yogic
goal, is to develop the quality of lovingness, which we achieve through
nurturing and caring actions. The choice for acting on love faces us repeatedly
till we become conscious that we are actually beings of love. By applying the
attitude of caringness, we come to experience harmony
and contentment fully in our life.
Conscientious action
allows consciousness to develop step by step
by taking the invisible but sure way we know is right
for each and every moment
Conscientious action steeped in caring love
and appreciation for life
The invisible but sure way to consciousness of
expansive joy
in each and every moment
The gift of ourselves
expands our own heart while we are acting lovingly. Our caring heart opens to
hold those gifts beyond measure: contentment, peacefulness and lovingness,
received right in the moment we are being caring. It is practical to be caring
and giving, because we are not wasting time thinking about what someone owes
us. There is no downside after giving when we do not expect a return; we retain
our natural harmony and peace. Giving freely when the opportunity arises allows
energy to flow easily through our actions. And then, when we experience a true
need, our harmonious pattern of living will draw just what we need to us, from
within us—this happens because when we are feeling relaxed, logical thoughts
come up in our mind to best resolve the situation.
Past layers fogging perception
Burned off by purification
Light of Self shining through
Confronting life
content, renewed
And with a loving heart achieved
the gift of yoga is received
How we view life
sets the tone and tenor of our thoughts
our spoken words
and actions that follow
We have the choice to view
life from either side, the positive optimistic side, or the negative
pessimistic side.
By our free will it is our choice
to view for improvement
or just prove a point
By being flexible and open
to the moment's input we have the best chance of seeing how a situation can
grow into its best resolve.
Being stuck like glue in a point of view
we block out options
we may have found useful
Underlying our cover of
thoughts is our bed of preconceived attitudes on life and living. Our attitudes
influence our thoughts, our thoughts determine our
words, written or spoken, which in turn determine our course of action.
Most important to remember is that
Attitudes precede thoughts
Thoughts precede words
And words set our course of action
To begin setting the stage
for positive attitudes to have their play:
1. Keep
in mind that more options for action are available when we are looking for the
best resolve. And that the most options come to mind when we hold onto a
positive attitude. A positive attitude says, 'let's work this out' and not
'let's fight this out'.
2. Resolve to act for the best resolve of each situation.
3. Remember the phrase 'action-reaction'. Positive actions
produce positive results; negative actions produce negative results.
Happiness in living is our goal
no matter what form our outer lives take
No matter what our career goals are
Every person, every day
wants happiness to prevail
Positive attitudes
allow the greatest amount of happiness
to seep into the crevices and actions of our lives
Positive change results when
we become aware of, and accept a better way. We feel a new way is better when
we experience more peacefulness, harmony, or joy, than by continuing in the old
way.
As we all want happiness, we
should welcome and incorporate our expanded insights, increasing our capacity
for happiness in the process.
Insight
Expanded awareness
preceding change for the higher good
Allowing consciousness of more and more happiness
Becoming more conscious step-by-step
by making harmonious choices
Consciousness harmoniously
and intelligently directs every molecule in the physical and mental world. And,
consciousness is the awareness of, the understanding of the harmonious workings
of the seen and unseen universe.
The two concepts, directing
and observing, are simultaneous. A conscious person, besides observing the
inner and outer universal harmony, can also create harmony through positive
attitudes which bare thoughts and actions that serve the best of each situation
in life.
Thoughts are energy in
motion; their subsequent actions are energy in motion. In addition to thoughts
and actions needing energy for their production, consciousness exists without
using any form of energy. Consciousness is difficult to intellectually imagine,
because even imagining uses energy.
Consciousness is
experiential…
Consciousness has first an
inactive stage that lives without any contact with energy. And consciousness
has an active stage that manifests in the mental and physical worlds by riding
upon waves of energy; riding upon, not immersed within. Intellectually this is
about as far as we can go in explaining consciousness.
In consciousness there is nothing beyond us
that is not us
And all in this world
should be experienced with the attention
we give to ourselves
The conscious experience of ourselves beyond ourselves
develops through caring attitudes and actions
with all the world
Thereby, awakening awareness of ourselves beyond ourselves
We live in the schoolroom of
life from birth to death. We tend to look at the current events going on in our
life as permanent reality. When changes occur we are surprised and feel
unsettled. Remembering that change is a life-long reality, we come to know and
accept change as okay, adapting ourselves as necessary.
Changing format of reality
Reality as change
Remembering to adapt till gone beyond
Through
living, our experiences compound. Momentum rolls us onward; onward and onward. Even if we
wanted, we could not succeed at backtracking. What was then,
was followed by other events, forming the present. All the changes that have
occurred on the physical, mental, and emotional planes stand between us and the
past as we knew it.
Moving along with all the changes
just continues
Acceptance that change is
inherent in the passage of time, keeps us steadily on a forward roll. And
lovingness incorporated in our attitudes and actions, gives us full and vibrant
experiences in living.
Moving forward
Moving along
Moving along life's timeline
Practical Practices to
Become More Conscious...
The following is a
step-by-step process that allows us to have access and make use of both the
inactive and active states of consciousness:
Stilling our physical body:
Sitting erect in meditation
or lying in a deep relaxation pose uses minimal physical energy. While being so
physically still and not falling asleep, we have a chance to observe the
thoughts flowing through our mind, without making any judgement
or taking any action whatsoever. We notice, that in
our mind we have both the capacity to just observe, or to physically act upon insuing or continually created thoughts.
Learning we have the choice to act or not
on our emotions and thoughts
is a first step in becoming a conscious person
Using choice:
Now that we know we have
choice, we see that we can take control of our own actions to create harmony in
our lives. This is using the active aspect of consciousness. And by
continuously upgrading our actions, we grow ever more in awareness of the
innate harmonious workings in every aspect of creation. And we grow ever more
aware of just how much we have a part in creating an ever greater degree of
harmony in our mental world and in the world of action.
Attitudes:
Acting harmoniously, becoming harmony
Acting consciously, becoming consciousness
Riding the wave
Riding the crest of the wave in thought and action
By holding positive
attitudes and thoughts, and acting for the greater good we reap joy. Joy seeps
into our lives, through the portals of our mind, into harmonious actions in the
world.
The wonderful result of
taking the steps to become more conscious is that we simultaneously become more
joyful; our experiences in living have more depth and meaning because we are
consciously controlling our own thoughts and actions. Even when circumstances
are not how we would have wished, we can control our own reaction to them and
thus create harmony for ourselves. And what we create in our own mind, eventually manifests harmoniously in our lives.
Becoming more conscious step-by-step
by making harmonious choices
With attitudes positive
Love in our hearts and actions
We most fully enjoy our lives
Cause and effect, a scientific principle
In everyday living our positive choices
resulting in like-for-like outcomes
We also get a positive
result when choosing the best way out of a bad situation. When outer
circumstances are bleak, we preserve our sense of inner harmony by following ourconscience.
Doing what is best now
insures a better future
Using this principle, we
maintain our natural easefulness. It is our choice, by our will power, to
follow the direction of our conscience. The more easeful we are feeling, from
following our conscience, the more clearly the best solutions come to our
awareness.
Positive results
from positive thoughts
Positive thinking
from attitudes
aimed at right living
Clear thinking—
Conscious living
With clarity in thinking we
are able to assess and make decisions for the higher good of each situation. By
acting out the best solution consistently, we grow in consciousness, soon
thinking and acting for the greater good spontaneously.
We develop clearer
thinking by:
1. Practicing the esoteric qualities, such as
kindness, charity, and love;
2. Holding positive attitudes;
3. Spending time in meditation and reflection;
4. Doing useful work or community service;
5. Taking in a clean, drug-free diet;
6. Exercising and getting proper sleep;
7. Thinking over all the options, then taking an
overview and choosing to act on that which benefits without harming anyone.
Clarity in thinking and living—
Choices made for the highest good
of each situation
consistently
Congruency
Actions in keeping with our words
Words accurately reflecting our actions
With the addition of conscientiousness
A balanced and happy life
congruently functioning for the good of all
Congruency between our
words, feelings and actions, keeping our intentions for the highest good, breeds happiness in our life.
Thoughts are forms of energy
and produce their exact genetic offspring. Good thoughts produce good; selfish actions lead to repeated dissatisfactions.
Just as swimming in unknown cloudy water puts us at risk of facing hurtful
obstacles, a cloudy thought process keeps us from viewing and resolving
situations clearly.
Honesty is a quality that
allows us to look in the mirror and see the reflection of how we really are. In
honesty we see clearly and can make course adjustments. If we live each day in
accordance with our conscience, our reflection to us and others will be
well-balanced.
Congruency in
Relationships...
Here we are
In physical-mental-emotional bodies, three
Interrelated inexplicably
All relationships contain
the aspects of physical, mental, and emotional, one or more predominating at
any moment. Personal and relationship harmony is experienced by balancing these
aspects appropriately. Additionally, every relationship that rests on a base
of action for the highest good becomes stabilized in harmony.
Format of relationship varies
The invariable
Underlying action for the highest good
In our intimate
relationships our physical and emotional aspects are in congruency when our
physical expressions are born of tender thoughts and care. Feelings and
thoughts of care and tenderness, when naturally expressed in physical
affection, birth deeper realizations in our own soul and between the souls of
the mutually beloved. Actions and relationships acted out physically and devoid
of the emotion of tenderness fulfill our instinctual drive in the moment, but
do nothing to nurture the integration of the emotional, mental, and physical
aspects within us.
In the flow of living congruently
Emotions, thoughts, actions in sync
Conscience clear
We most fully manifest our humanity
Quality of mind
reflected in action
hidden from none
excepting the self
When covered by habits
induced by self-centeredness
quality of mind
clearly unwell
Quality of mind
Q-C'd by actions
arising from caringness
related with love
Revealing depths of mind
clear and healthy
Revealing in depth
mind whole and well
Choosing the Accelerated
Course to Congruency...
The benefits of choosing the
accelerated course are instantaneous from the moment of inception: a content
mind; joyful emotions; the awareness of love flowing through us; and feelings
of connection with people and creation.
Consider for a moment—Is self-centered Self-centered?
Actually, Self-centeredness houses self-centeredness.
The small 'self-centered'
represents awareness of personal body-mind-emotions. The large 'Self-centered'
represents awareness of ourselves as a timeless individual with a body, mind
and emotions powered by, sustained by and connected with the all-pervading
intelligent conscious energy.
Awareness of
Self-centeredness happens gradually as we grow in congruency,
grow into awareness of our intertwining relationships within the world of time,
place, space, people, things.
Growth in consciousness of
our Self evolves naturally. As with learning to play an instrument, we can
accelerate this natural process by paying close attention to the proper
guidelines, then putting them into practice.
The accelerated course
from self-centered to Self-centered requires precepts and practices:
1. The desire to know who we are, where we've come
from, and where we're going;
2. A keen mind that is willing to act for the highest
good of the situation each moment;
3. The ability to differentiate right from wrong in a
given situation;
4. A caring attitude toward people and the
environment;
5. Caring actions from a loving heart.
Self-centered or self-centered
The moment's choice
moment to moment to moment
Every caring act erases some
of the conception that we are isolated Because we see
others' bodies separate from ours, we believe in separation, we remain veiled
from the inner knowledge of our intertwining aspects. But as every molecule of
existence is living intelligently, inter-linked, and in cooperation with all
other molecules, we could never
actually be separated.
Concern and care act upon act
Releasing our mind
from conception of isolation
to perception of relation
'Even one act of concern transforms consciousness'
When we act conscientiously
we consider the outcome of our actions. Living conscientiously means listening
to our inner voice of right (body feels relaxed), and wrong (body feels
agitated), and then following its direction for the best resolve of the
circumstances and situation.
Sometimes it is hard to act
rightly because we might not derive as much pleasure from a right act as we
would from a selfish act.
It is this haziness of mind,
the pushing to act on a desire that is not for the good, that
keeps us from mental, emotional, and physical congruency.
Conscientious living extends
past people relationships to include the animate and inanimate environment. The
better care we take care of our possessions and surroundings the less we waste
natural resources.
To develop a
conscientious manner with others and the natural world:
1. Consider as many options as possible before acting;
2. Think about the outcome of an action, realizing
that we live with the consequence of our actions;
3. Conserve when possible to preserve the natural
bounty for all;
4. Think and feel with care and concern, temper
emotion with common sense;
5. Meditate regularly—the still posture of meditation
makes it easier for our mind to view pros and cons objectively and
conscientiously. When we then choose to act rightly, all
benefit from our existence.
Conscientious action
allows consciousness to develop step-by-step
by taking the invisible but sure way we know is right
for each and every moment
Conscientious action steeped in caring love
the invisible but sure way to consciousness of expansive joy
in each and every moment
A life lived lovingly in concert with natural laws
allows our emotions, words, and actions
to flow harmoniously--in congruency
Meditation
The medication for healing
ignorance of our Eternal Self
We know about our sensory organs
We know about our thinking mind
But until we still our body, emotions, and thinking mind
we do not have conscious contact with our soul
part of the main eternal
Core of Self
Our eternal Self is
experienced by diving deeply through the narrow gateway into our own heart, at
first initiated by ignoring the input of our bodily sensory organs and mind.
The permanent joy that is the hallmark of our permanent Self comes into reality
for us when we sit very still, immobile, while emanating lovingness for our
Creator, creation, loved ones, everyone.
The joyful effects
experienced in the outward stillness of meditation eventually carry over into
daily life.
Joy invigorates us with
plenty of lively energy for caring and sharing. In joy we feel happy and
fulfilled. It is our destiny to discover our joyful nature, ever within us,
replenishing us with lovingness.
Meditation
The medication healing ignorance
of our permanent nature of Joy
We each have a personal open line to an 'Advisor'
known to us as our conscience
Our conscience lets us know
the best resolve to our questions via the degree of peacefulness and relaxation
we experience in our mind and body while thinking about a situation.
We develop a clear and pure
conscience gradually when, with a caring attitude, we make repeated efforts to
act for the highest good.
We are following our
conscience when:
1. Our body feels relaxed;
2. Our mind is content and peaceful;
3. No one else is affected negatively by our actions.
While we are in the process
of developing a conscience we can rely on the dictates and moral guidelines
laid out by religions and society. These outer rules guide us safely while we
develop the strength of character to follow our conscience consistently.
Our conscience is our
personal inner directive from our inner Source. It is worth the effort to
develop this intimate relationship that always serves to produce our clearest
experience of peace and happiness.
Also, acting for the best
resolve we are aware of nourishes our self-esteem. We feel more in control of
our lives knowing that there is a best way to resolve any situation.
As our self-assurance and
self-esteem increase, we experience a growing sense of fulfillment and joy in
living.
Joy in living is the goal of every conscious human soul
Attained by consistently following the voice of conscience
Empathy—aligning our feelings with what
others are going through.
Empathy—feeling what it would be like to be
in someone else’s unresolved situation; then, stepping aside and calmly
thinking about how their situation might be best resolved.
Empathy—feeling out the situation; thinking
about and reflecting on possible resolves; acting in a way that lightens
others’ burdens, or enlightens the situation for them so that they can see a
good way to resolve their dilemma.
Empathy
Feeling what another is going through
while personally remaining peaceful
Then, reflecting and acting on a useful resolve to the
situation
What is serenity? What are
we looking for in the quality of serenity? Is serenity possible in our outer
life or is it a condition, a state of mind that we carry along with us during
the business of daily living, no matter how hectic that may be?
Daily activities, by their
very nature of action, are not serene in themselves. We can try, but it is
physically impossible to make our actions serene. What we can make serene is
our mental attitude while we are being busy and active.
Serenity in the present
comes from remembering that in the past every problem had a resolve. Therefore,
every dilemma of the present moment and all future moments will have a resolve,
also. If we truly keep this idea in mind we need not stray too far before
recapturing our serenity.
Serenity
A calm interior even with a busy exterior
Maintained
Recaptured
by remembering that today’s problems
and all future problems
will eventually be resolved
Acceptance
Being gracious and relaxed
with the outcome of a situation
Even if it turns out differently than anticipated
Each of us is a part of the
whole. To retain our personal peace of mind, we need only play our part the
best we can.
In relationships, we retain
our peace of mind when we remember that we are here to control our own actions,
but not the actions of other independent adults. And acting for the highest
good of ourselves and others gives us the greatest peace of mind. If we act
selfishly instead, our mind and body will feel uneasy and restless.
When results are not what we
had anticipated, we can look to see why. Then we will see more of the variables
that brought about a different outcome from what we wanted or expected to
happen. This observation will aid us in understanding that each of us has our
own path leading to a desired result.
When we think and act as if
our way is the only way, we limit our knowledge of options that we may find
useful in similar situations in the future.
Aligning with and acting for the highest good
Allowing others the freedom to make
and act on their own choices, free of our control
Developing kindness by showing empathy and being self-giving
All the while preserving our peace of mind
by following our voice of conscience
Following our voice of conscience consistently
Enjoying our growing consciousness constantly
We easily make time
for the people we want to be with
and the things we want to do
It is harder to arouse energy
for what we are procrastinating about
or do not really want to do
We feel a burst of energy to
get the job done when we adopt a positive attitude toward what we put off
doing. We can say to ourselves: "the quicker I get it done, the sooner
I'll be through."
It is the attitude in our mind
about people or things
that focuses the necessary energy in our body
to fulfill our desires
Energy is flowing through us
all the time from the permanent source, our Creator-Sustainer. By our attitudes
and will, we are choosing how much current to draw from the inexhaustible
supply. When we really want a certain result, we make the time and space
available to create that reality.
By our free will
we make space in our time
to fulfill desires
Traumatic events
Life-changes in our reality
that affect us
emotionally, mentally, and physically
What changes is changed,
there is no reversing. We can use our free will to either resist, or adapt
gracefully.
During trauma it is okay to
allow ourselves to feel and express naturally. Knowing that there will be a
level plateau ahead for recuperation, allows us to express ourselves fully, as
befits the current situation, and then go on.
Experiencing fully
Learning and growing
Experiencing some more
Learning and growing into the full blossoming
of our humanity
Every event compounding into the whole
of who we are at this moment
Ever changing
Ever growing
throughout the sequence of life's events
Aim
Fire
Bulls-eye
The target is what lies in
front of us in our personal circumstances—people, places, things. When we feel
energy build up in our body and mind, we aim that energy at one of the targets
in our life--firing, by directing energy through our words and actions.
We hit, but it may not be
the bulls-eye of the right target.
Pain, disharmony, alienation
are our clues that we directed our energy to an inappropriate target. But, we
can make amends by redirecting our energy usefully, harmoniously.
If we are being targeted
by misdirected energy
we can preserve our personal balance
by getting out of the way
We never need to be fuel
for another's disharmony
Energy is motion, naturally
discharging. By upgrading our state of consciousness, we learn to aim and fire
our energy where it will serve the highest good. Remembering that we are each
responsible for the outcome of our words and actions.
Taking aim
Firing
Targeting the highest good
The highest good
a win-win situation
By accommodating ourselves
to the guidance of our conscience we win, we remain peaceful and content, able
to rationally consider and decide on a best resolve in any situation.
Surrendering to the highest
good allows the pieces of the puzzle to fit together, even before we know how
the finished puzzle will look.
From our individual
viewpoint we cannot see around the corner, but from the vantage point of the
overview, the view of harmony, the path to the highest good is visible.
Our conscience is tuned in
to the channel that has the overview
By aligning with this higher view
we can see the best course of action to follow
As we align within our
situation, we experience our state of harmony, and those around us are able to
more easily see their place in relation to us.
Personally surrendering
to the harmony of the whole
allows our insightful peacefulness to overflow
The pervading energy arises within us
flows through us
for our use in expressing the best of ourselves
Emotionally through lovingness
Mentally through positive thoughts
Physically through caring actions
Energy is just energy. It is
up to us to decide how to make use of it—emotionally, mentally, and physically.
Energy pervades the
universe. Every atom is powered on this pervasive energy. Energy originates
from a more internal source than modern science has uncovered. Energy flows
through us unbidden, sustaining life in our emotional-mental-physical body.
A positive attitude brings
in a more intense stream of energy. Notice that when you want to do an
activity, you feel the energy arise in your body, and when you don't want to do
something, you feel lethargic. That is the effect of our own attitude on our
available energy.
Energy also arises in
and is stored in our body for our present and future use
by the practice of stilling the body
by the practice of meditation
Interaction with another
person stimulates the flow of energy. One interacting with the other builds the
energy to a level greater than the two people would each have separately.
Improving and keeping
our emotional, mental and physical aspects
in good health
allows the flow of optimal energy through us
Our bodies are designed to
focus energy according to our changing needs and desires, instinctively, for
our protection, and consciously, by our will power. In a situation where we
need to run away quickly, we have that burst of energy available, instantly.
We react to all stimuli. If
we pay attention to the area of our body where we are feeling increased energy,
we can more easily assess what is happening with us.
We universally feel
emotional energy in specific locations in our body. Fear and sexual desire
concentrate in our abdomen; though when transformed into lovingness through
caring and sharing, we feel the energy in our upper torso and arms, the
locations leading to constructive action.
When we are in a situation
where we are confused about our feelings, we can get an accurate answer by
placing our hand on the area of our body where we are feeling the strongest
energy. Generally, feelings of separation are felt below our waist, signaling
our desire to have someone or something outside of ourselves make us feel
complete and happy. Warm energy above our waist signals feelings of connection,
wanting to share
that which we are and have as an extension of our own sense of completeness.
Learning to read our body signals
allows us to understand the situation at hand
Full understanding
Conscious choices
Our natural high—energy
brought up in our body by adopting positive attitudes; maintained by acting
caringly for the highest good.
Energy flows through us
vibrantly as long as we hold loving attitudes and act lovingly.
Our natural balance
Our state of harmony, peacefulness, and contentment
The reflection of our intelligent and ever-energized Source
Our Creator-Sustainer
When we begin manifesting
our unique human ability of being able to be aware of truth, we are living in
harmony with our natural state; all the energy we need to carry out the highest
good floods through us, spontaneously.
The natural high
Abiding energy brought to the forefront
by harmonizing attitude and action
in living the truth
The highest good
Our whole body, intertwined
as one unit of emotional-mental-physical is the vehicle for our expression of
thoughts, feelings, and actions.
Our
physical-mental-emotional body is made up of the composition of flesh and
personality into a self-composed symphony. Our notes are all our own choosing, forming harmony or discord, inspiring others or keeping
them separate from us.
We are most useful and happy
within our own consciousness
and in our life
when we are ripe in the knowledge
that we are more than flesh and personality
We experience our own depth
of perception and expression by seeing and feeling deeply with other people and
forms of nature; incorporating our unseen transcendent qualities of care and
love.
All the energy for living
happily is ever-available to us, energizing every aspect of ourselves and
available for our interactions in the world when we hold loving attitudes. That
is most important. In our clearest consciousness, in our highest recognition of
energy, we feel sustained by love and able to love others most fully.
There is more to see
than we see with our eyes
Our wholeness is deep
our depth complete
when we meet and reflect with clear sight
Physical, emotional, mental
conditions three
Balanced productively, happily
through positive acts
Radiantly bringing our life into harmony
III. Formal
Meditations; The Process of Prayer. Meditation translations: Dutch,
French, German
and Spanish |
Meditation
a reliable medication -
from peacefulness, stilness
clear answers naturally arise
First Sitting Meditation
Preparation: Sit on a carpet, folded blanket, or
pillow on the floor with back and head erect, eyes closed; legs folded in;
hands clasped and resting in lap; eyes closed.
Breathe evenly in and out
while mentally repeating an uplifting word or short phrase—all the while
feeling love for at least one other person—in order to grow into a more
conscious communion with the humanity.
In this stillness of 5
minutes to 15 minutes, or even 60 minutes later on, our body stills, and as a
result our mind stills, allowing peace and contentment to arise in our
consciousness, and loving energy to flow through us, refreshing us for our work
in the world.
Second Sitting Meditation
Preparation: Sit on a carpet, folded blanket, or
pillow on the floor with back and head erect, eyes closed; legs folded in;
hands clasped and resting in lap; eyes closed.
Begin by breathing in and
out evenly without any breath retention.
While breathing evenly, for
5 minutes or more, listen to the sound of your breathing. This is for
concentration; to help the mind wander less.
If you are very quiet and
concentrated you may begin to hear the inner vibration, seemingly generated
under the crown of your skull. If you hear this hum or gentle rushing of water
sound begin listening to the vibration rather than
listening to your even in and out breaths.
continuing...
Listening to your even
breathing, or the inner vibration, or repeating an uplifting sound or phrase
calms and centers the body-mind.
A centered body-mind becomes
a creative tool in all aspects of living.
And even when we are not
sitting in the formal posture of meditation sublime feelings of love can exist.
Feeling love's existence in our mind relaxes our mind-body into fullness,
easefulness, wholeness.
Feelings of lovingness
penetrating, permeating
cells of our soul
Our Self in the soul of all
And when we start experiencing ourselves
in the cells of all
we develop clear thinking
useful for our everyday living
With clarity in thinking we
are able to assess and make decisions for the higher good of each situation. By
acting out the best solution consistently, we grow in consciousness, soon
thinking and acting for the greater good spontaneously.
We develop clear thinking
by:
1. Practicing the esoteric qualities, such as
kindness, charity, love;
2. Holding positive attitudes;
3. Spending time in meditation and reflection;
4. Doing useful work or community service;
5. Taking in a clean, drug-free diet;
6. Exercising and getting proper rest;
7. Thinking over all the options, then taking an
overview and choosing to act on that which benefits without harming anyone.
Clarity in thinking and living
Choices made for the highest good
of each situation consistently
Meditation
Our most reliable medication
From the peacefulness
the stillness of our body-mind
the clearest and best answers
arising quite naturally
for our use in daily living
Quite naturally energized
for our use in daily living
Links to Walking Meditation for Problem Solving and Lying
Down Meditation
The Process of Prayer
Supplication, Meditation, Appreciation, Application
PRAYER
communication back and forth
with our Source
Supplication
Meditation
hand in hand
Energy uplifted by appreciation
to carry out a useful plan
Supplication—asking for guidance by using our own
words or set prayers;
Meditation—being still in body, which is conducive to the settling of
the turbulent waters of issues in the mind, confusion falling away so that the
voice of our conscience can be heard;
Appreciation—caring, thankful, and loving thoughts, which in turn
energize our body;
Application—putting the inner guidance of our conscience into action.
Directives from conscience
Perceived through peaceful thoughts
feelings of contentment
and an energized body
Directives from conscience
Always for the best
Sometimes we layer our mind
with excuses for not acting on the directive of our conscience. These layers of
mental defense fog our mind to what is best for us, blocking out the best
outcome.
Supplication
Supplication is asking for
our prayer to be answered. The set prayers from religious traditions can set us
in the frame of mind that something outside our ordinary daily thinking and
experience can intercede in our lives.
The something uplifting our
daily experience becomes known to us in the aspect of our 'Higher Self' or God.
We can ask for events to
turn a certain way when we want a specific out-come, or we can ask for the best
(though perhaps unknown to us in the moment) outcome to happen in our lives or
in others' lives in general. Both ways we are intentionally putting forth our
energy.
This is an example of a
prayer asking for the 'best' outcome:
Clear Mind Prayer
Lord, clear my mind
That your beam of light and love shining
through me
will reflect perfectly through the crystal of my soul
Till all that seems me becomes all that is Thee
Till everyone and all in creation reflect all that is Thee
Whether or not we use a set
group of words in our supplication, we need to spend the moments following our
supplication for meditation and reflection. Deep meditation and reflection, our
quiet time, allows the answers for us to put into action to our specific
requests to filter into our waking mind.
Meditation and Reflection
Through meditation we come
to experience our eternal Self. We know about our sensory organs; we know about
our emotions; we know about our thinking mind; but until we still our body,
emotions, and thinking mind, we do not have conscious contact with our soul,
which is part of the main eternal core of Self. The
joyful effects experienced from the inner stillness of meditation eventually
flow outwardly into daily life. Joy invigorates us with plenty of lively energy
for caring and sharing; in joy we feel happy and fulfilled.
Going within, reflecting, brings forth clarified reality. When we perceive
past and ongoing events clearly, we see where we are heading. Living each
moment with caringness and in our highest
consciousness of good allows happiness in our present and future.
Reflection
Refining perception
Perceptions refined by reflection
Quiet time, clarified mind
We aid ourselves in
fulfilling our human potential by maintaining and nurturing a stable secure
base. When we are out of balance the results of our actions are also. To
produce results for the highest good we need to consistently live from our
highest consciousness. By living a balance of work, play, and contemplation we
stay centered.
Productive work
Contemplation for guidance and inspiration
Play for enjoyment
The winning combination
Allowing personal harmony
Achievement
In everyday living
Appreciation
Appreciation uplifts both
the giver and receiver
A smile is an appreciation
A gentle touch or hug conveys loving appreciation
Encouraging words appreciate a person's potential
Givingness shows we care
Appreciation goes forth through our thoughts, words, actions
And returns the same instant as uplifted energy in our mind-body
Consciousness awakening
Consciousness of love awakening
Application
It is through sharing the
increased loving consciousness that we gain in the process of
prayer—supplication, meditation and appreciation—that we fully enjoy our human
experience in the world. Our attitudes become purified,
our thoughts and actions become spontaneously tuned to and acted out for the
greatest good of all.
Spending time in prayer—
supplication, meditation, appreciation
Plus the gift of ourselves through caring and sharing
Awakens gifts within ourselves
Abiding peacefulness and lovingness
'And with a loving heart achieved
The gift of yoga is received'
Click Dance
Meditation
Body-Mind-Spirit
intertwined
Mood, mind harmonized, uplifted
Through meditative dance
contents
The 3 Elements of Dance Meditation:
1. Stretching: Exercises 1 to 7
2. Expressive Dancing: Elements 1 to 9
3. Reflection Techniques
Appendix of Uplifting Musical Selections for Dancing
Click Music
for both English and Deutsch
Philosophy and 'exercises'
to determine how music affects Body-Mind-Spirit ...
We know that we hear music with our ears
Music also affects, by resonance
specific areas of our body
depending on the degree
of vibrational harmony, intensity, volume
Click link to read essays
in English on 25 Virtues
Español: Virtudes
1. Caring |
14. Loyalty
|
Click underlined link to
read an outline for planning an interfaith prayer service An
Interfaith Prayer Service
Español: Un Servicio de Oración para grupos
de diferente fe
religiosa
contents
Some Definitions of Ecumenical
1. Religion and Spirituality
2. Devotions
3. Part of the One; One of the Parts
4. An Ecumenical Prayer Service
Susan Helene Kramer is an
international author of more than 50 collections and thousands of articles on
philosophy, yoga, meditation, rhythmic movement, modern dance, ballet, music,
social issues, relationships and practical spirituality for children, teens,
adults and those challenged, with some Dutch, French, German, Greek and Spanish
translations, and with her husband, Stan Schaap- http://www.powertoshare.com
resides in Amsterdam, The Netherlands.
homepage
http://www.susankramer.com
email
susan@susankramer.com
site
map
Related Links and Translations |
Recommendations |
Looking for a yoga
teacher?
Recommended: Directory of Integral Yoga Teachers Worldwide
Links to others'
sites for children, teens, adults
1. Autobiography of a Yogi by Paramahansa Yogananda; book
online
http://www.crystalclarity.com/yogananda/
2. Master Sivananda of Rishikesh;
books online
http://www.SivanandaDlshq.org/download/download.htm
3. Satchidananda Ashram; classes and programs
http://yogaville.org
4. Self Realization Fellowship; programs
http://www.yogananda-srf.org/
5. The Path by J. Donald Walters, Swami Kriyananda; book online
http://crystalclarity.com/kriyananda/
6. Sri Ramana Maharshi; teachings online
http://www.ramana-maharshi.org
7. His Holiness The 14th Dalai Lama; writings
online
http://www.dalailama.com/teachings
8. Swami Ramananda; links to writings
http://www.susankramer.com/ramananda.html
Inspirations |
in
memoriam: Sri Swami Satchidananda Maharaj
1914-2002
***
"Yoga expands the mind by a slow process and by your own work, without external
influence. Your will is developed gradually. It is like a fruit that takes its
own time to ripen and become sweet. It becomes ready, not by any outside
chemical force, not by a sudden pickup, but in its own time." - Sri Swami Satchidananda
***
"Spiritual progress is measured by the amount of broad-mindedness,
selflessness, dynamism and dedicated service that the aspirant exhibits in
practical life." -Sri Swami Sivananda
***
Inspiring article on attaining Selfrealization
by Sri Swami Chidananda
***
Quote from article by Sri Swami Venkatesananda
"A student of the Yoga Vasistha discovers that enlightenment consists of just
three steps: there is an appearance; what is the substance behind the
appearance? The mind. What is the substance of the mind,
and who understands all this? The answer is pure consciousness. In that
consciousness you and I, the subject and the object, appear to be divided.
Consciousness, being omnipresent and infinite, manifests (no
other word is possible) itself in infinite ways everywhere. It is not possible
for this diversity to disappear, but what can and should disappear is seeing it
as diverse objects opposed to one another. The infinite remains infinite all
the time and the infinite conceives of all this in creation within
itself."
***
Biography of Mira Bai by Sri
Swami Sivananda
***
The Heart Has Wings
"There are people in whom the psychic movement, the
emotional impulse is stronger than intellectual understanding. They feel an
irresistible attraction for the Divine, without knowing, without having the
slightest idea of what it is, of what it can be, what it
represents - nothing, no intellectual notion - but a kind of impulse,
attraction, a need, an inevitable need. And these people who have that, if, I
may say as a result of the Grace, they have a mind which does not trouble them,
does not question, does not discuss, go very fast.... There are others who
understand first, who are very intellectual, have studied, can play with words
and ideas, who will give
you brilliant lectures on all the philosophies, all the religions, all human
conceptions and who, perhaps, will take years to advance
one step. Because all that goes on in the head. Many
things go on in the head. I have told you this already several times, the head
is like a public square. Anything at all can enter there, come, cross over, go
out, and create a lot of disorder. And people who are in the habit of playing
with ideas are the ones most hampered with going farther. It is a game that's
pretty, attractive; it gives you the impression that you are not altogether
ordinary, at the level of ordinary life, but it cuts the wings. It's not the
head which has wings : it's the heart."
-- The Mother (successor to Sri Aurobindo) : The Sunlit Path p.92
***
Health Benefits of Yoga Mantras and Rosary Prayer
***
Mantra Japa from Swami Sivananda
"Repetition of God's Name enables the devotee to feel
the divine presence, the divine glory and the divine consciousness within himself and also everywhere. How powerful is God's Name!
When one sings His Name and hears His sound, he is unconsciously raised to
sublime spiritual heights. He loses his body-consciousness. He is immersed in
joy and drinks deep the divine nectar of Immortality. Sankirtana
brings Darsana of God or attainment of divine
consciousness easily in this Kali Yuga." - Sri Swami Sivananda
***
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