Free Video Easy Meditation for Beginners

 

 

Meditation is good for us, at many levels. More and more studies indicate that meditation can have beneficial effects on our bodies, minds, emotions and overall health and well-being. It appears that meditation may even contribute to slow the aging process. For me, meditation is coming to meet myself underneath the hustle and bustle of my surface level mind. It feels good to meditate, because it calms the mind, gives us a break from our habitual ways of thinking, moving, breathing and feeling. That’s the reason i practice regularly.

Meditation is simplicity. The video below is a simple and effective meditation session to relax, calm and rest your mind.

Some suggestions:

  • Give yourself permission to take a short break–recognize that the world will be able to survive without you for a few minutes 馃檪
  • Sit comfortably with spine erect and relaxed
  • Let go of tension
  • Breathe comfortably, without forcing and without interruptions
  • Let whatever distractions emerge come and go without having to have an opinion about them and without making them into a problem
  • Just observe everything that is happening
  • Enjoy this moment of stillness, that is, enjoy your own company
  • In meditation it doesn’t matter how many times we get distracted. We keep returning to our focal point. Gradually our atention and patience grow stronger. After the practice, notice how you feel. If you feel a bit better, consider giving yourself the gift of meditation regularly.

    I hope that you enjoy this meditation session with the video filmed in Sunset Beach, Florida, USA

    Namaste,

    rub茅n

    Simple guided meditation with Rubén

     

     

Complete Yogic Breathing for Health, Calmness and Concentration

 

 

If you are alive, you are breathing. A remarkable aspect of the respiratory system is that it can work automatically, that is without our conscious intervention; but the breathing system can also be directed by our conscious mind. In yoga we know that the quality of our breath has a powerful influence in the quality of our life, in the way we feel physically, mentally and emotionally.

As a student of yoga I have been exploring a variety of ways of breathing for a number of years and i remember that it was quite confusing to know how i was “supposed” to breathe during the practice of yogic postures. Most of us, are never trained in the art of breathing and thus it is not surprising that we may not be very aware of the wide range of options that we have for breathing. For instance, on a regular basis I notice that some people, in order to calm the mind and feel peaceful, try to take “a deep breath” as a forceful inhalation into the upper chest, and they experience some confusion when they feel that “deep breaths” seem to have the opposite effect to the one they are looking for. The explanation is that breathing intensely into the upper chest tends to generate a response of alarm and, in many people, it can also create a feeling of anxiety.

When exploring breathing techniques, it is common to come across the word diaphragmatic breathing. However, i have learned that the definition of diaphragmatic breathing is different for different people. Some people even argue that all breathing (with very few exceptions) is diaphragmatic because it involves the diaphragm, the main muscle in the breathing process.

The video below offers a, hopefully simple, approach to breathing that guides you into deep and easeful complete breaths in a way that connects you with the complete range of movement of the diaphragm. I find that breathing in this way can help us improve our general health, it can calm our mind and it can be a helpful tool to focus the mind. Please keep in mind that there is no need to struggle, strain or force. This is important! The breath needs to flow without abruptness and without any agitation. Notice towards the end of the video that there is a way to make this exercise even more powerful.

Since many of us have not been practicing this type of breath,it may take several weeks for us to grow in our awareness of the expansion of the torso. So, this way of breathing can also teach us how to be patient. It is worth giving this exercise your time and attention every day. As you do, notice the effect that complete yogic breathing has on you at all levels. I hope that you enjoy breathing this way and I invite to try this way of breathing during the practice of yoga postures and before practicing meditation.
Enjoy the journey of becoming intimate with your breath.

Namaste,

rub茅n

Simple guided meditation with Rubén

 

 

3 minute simple meditation

tree branches - ramas de 谩rbol

Very often we hear reports about the benefits of meditation at the mental, emotional and physical levels. These benefits include better stress management, lowered anxiety and negative emotions, improved sleep patterns and pain relief.

However, for many of us trying to meditate may seem like an exercise in frustration, especially if we see meditation as stopping all thoughts.

A simple approach to meditation that helped me get started was to see meditation as being with what is. In other words, meditation is cultivating the ability to accept what is happening and to observe it clearly and, to the extent that it is possible for us, without judgment.

Some of the challenges that we face when we try to practice meditation may include:

  • Our the expectations that we should be able to stop all thoughts
  • A tendency to try too hard
  • Disappointment in ourselves when we get distracted

I thought that this simple 3 minute meditation video could be helpful in getting to practice meditation. It is pretty simple, so when you try it, keep it simple.

All you do is keep your eyes open, watch the clouds and listen to the bells. If you get distracted, that is OK, most of us will get distracted. When you notice that you got distracted just return your attention to the clouds and the sounds. That’s all.

Do notice if there is any difference in the way you feel after this practice. If you feel better try it again at another time. Maybe even for a few days in a row, but without letting expectations get in the way. Remember, just observe as clearly as possible what is happening.

I hope you enjoy this practice.
Namaste.

Simple guided meditation with Rubén

 

 

The easiest way to start practicing yoga at home.

Movement / Movimiento

It seems that maintaining consistency is a challenge for most, if not all, of us. I would like to suggest a simple and VERY EASY and quite enjoyable way to start practicing yoga at home with more regularity.

Unfortunately many people think that yoga is only a set of postures to make our bodies capable of complex contortions. Authentic yoga is a complete system of practices to help us feel harmoniously integrated and to help us live a more conscious, deliberate, wholehearted life that is aligned with our true purpose.

Every day when as I ask students in my classes to tell me what they need from the practice, without fault the most frequent answers are: relaxation, quieting the mind, serenity. This is not at all surprising. Just look around and it seems that most of us are in a constant process of training our bodies and minds to do more things, to get more things accomplished and to process more and more stimuli. There is a lot of doing and processing, but it doesn鈥檛 seem like we are balancing all of our doing with not doing, with surrendering and allowing. No wonder we end up feeling exhausted by the end of the day (and sometimes even after we wake up in the morning)!

In yoga we want to meet ourselves where we are. In other words, we choose the technique or practice that will bring us into a feeling of completeness and clarity. To balance too much doing, it is good to practice not doing. Remember that a yoga posture (asana) is defined in the Yoga Sutras of Patanjali (ca. 3100 B.C.E.) as steadiness (sthira= firm, stable, strong) and ease (sukha=pleasant, delight, joy). From this perspective, I want to invite you to try this simple, effective and enjoyable practice.

Cultivating the Skills of Observation and Surrender

Give yourself 1 to 10 minutes to do this — whatever amount of time you can afford.

In the morning, while still in bed, once you notice that you are awake but before opening your eyes and getting up, give yourself permission to not do or process. Allow your to-do list to drift away just for the next few minutes. Focus your attention fully on noticing the sensations in your body starting at the tips of your toes and gradually moving up throughout your whole body. It helps when you are interested in really feeling what is happening in your body. You don鈥檛 even need to try to describe or explain, just feel. Give yourself time to scan the whole body and notice what happens, notice just how you feel. When you finish scanning you body, think of something that brings peace, inspiration, love or compassion to your heart and mind, immersing fuly in this experience. (Notice that we are integrating body, mind and heart through awareness )

That鈥檚 it. Pretty simple.

Try this exercise once a day, if possible, for 1 or 2 weeks and notice what effect it has in the way you feel during your day and on your general outlook.

One more suggestion, try this exercise also at the end of the day, once you are in bed as a gentle transition out of “doing mode” and into “complete relaxation” mode.

You might be asking: How is that going to help me when I have some many things to do? I cannot afford to do nothing!

When you engage in this practice you can receive the following benefits:

  • Most likely this practice will enable you to lower your levels of stress which might be helping your immune system. Sttress has been found to contribute to 鈥digestive problems, fertility problems, urinary problems, and a weakened immune system.
  • You are developing skills to improve your 鈥榦ther鈥 way of practicing yoga because you are learning to discern more clearly what ease feels like, thus making it easier for you to balance your steadiness with ease the next time you get into a yoga posture.
  • You are cultivating the foundational skills for more advanced yoga practices: pranayama (life energy expansion), pratyahara (inward gaze), concentration and meditation.
  • You are expanding your modes of operation so that you can access the mode that is needed when it is needed.
  • Deeper relaxation allows your body to recover, repair and heal.
  • You will enjoy this practice and its results. Hence, you are more likely to incorporate it into your daily routine.

I hope that this practice contributes to your well-being.
Namaste,
rub茅n

 

Being Effective: How to stay focused on the present

park/parque

Very often we go into a thought pattern that goes something like this:

  • 鈥淚 am not where I want to be鈥 or
  • 鈥淚 am not where I think I should be鈥 or
  • 鈥淚 am not where I need to be鈥 or
  • 鈥淚 am not where I would like to be鈥 or
  • 鈥淚 am not where I was to be鈥.

This is not unusual. On the contrary is something many of us deal with on a regular basis. Actually, if we observe our mind we will most likely notice a tendency to give our attention to other times and places by going into planning mode, into expectation, speculation and other future-oriented ideas. Another common distraction is giving our attention to remembering or regretting and other past-oriented ideas.

I am not saying that it cannot be helpful, useful or productive at mental, psychological and emotional levels to engage with past or future. However, the only place where we can be effective is in the only place where we can act. That moment is here and now. If we are constantly thinking about other times and places, it is difficult for us to give our complete attention to our current experience. As a result, we may miss some of the details and feedback that help us fine tune our actions.

If you find yourself distracted, you can use this simple and easy technique to help you be effective by focusing on the present. This exercise can be done in a sitting, standing, walking or lying down position:

  • Lengthen your spine
  • Ask yourself, 鈥淲here am I? Am I here?鈥
  • Observe your natural breath and on the inhalation mentally say, 鈥淚鈥
  • On the exhalation mentally say, 鈥渁m鈥
  • On the next inhalation mentally say, 鈥渉ere鈥
  • On the next exhalation mentally say, 鈥渘ow鈥
  • Repeat for 3 to 5 rounds.

Notice how you feel. Immerse fully in your present moment, circumstances and situation and see if there is more clarity as to what deserves your full attention right here right now.

Yoga is only useful if it helps us show up fully for our lives.

I hope you enjoy this technique and that you find it useful.
Namaste

Simple guided meditation with Rubén

 

January 2012 Yoga Retreat in Costa Rica

January 2012 Yoga Retreat in Costa Rica - Enero 2012 Retiro Yoga en Costa Rica

As suggested in every practice is a retreat , when we remove distractions our practice helps us notice our habitual ways of moving, breathing, thinking and feeling. These habitual ways of being tend to limit our level of awareness and clarity. Certainly making each practice into a retreat is a valuable tool for all of us. Obviously, the power of actually withdrawing away from our usual surroundings is unsurpassed because our awareness heightens in response to a new environment and circumstances. In January this year I felt very honored and grateful to guide a yoga retreat to Costa Rica. Our group soon came together with a heartfelt sense of camaraderie and friendship clearly inspired by the beauty of the pristine rainforest, the welcoming people and atmosphere, the inviting practice spaces as well as the delicious food prepared and served with much love. I am happy to announce that we will return to our yoga haven in Costa Rica in January 2012. If you are interested in letting go of the stress and tension of the year and to start 2012 feeling refreshed, balanced and invigorated this retreat is for you:

  • 5 nights/6 days retrea
  • Arrive: Sunday January 1st
  • Begin: Monday, January 2nd
  • Return: Sunday, January 8th
  • Cost: US$1299

This is a retreat that is tailored to participants at all levels, so that each person鈥檚 level of practice benefits from a gradual natural unfolding. You are welcome to read some of the reactions to this year’s retreat.

For more information, visit http://stpeteyoga.com/retreats/CostaRicaSamasati2012.html or call 727-894-9642 / 727-458-8664.

Enjoy the day!
Namaste,

 

 

2 minute concentration exercise

Woodhenge

It is quite common for many of us to have a preconceived idea about meditation, what it is and how it works, even before we have ever practiced it. In the Yoga tradition, concentration (dharana in Sanskrit) is a preparatory stage for meditation. Concentration is just the ability to keep our mind focused on the same object, image, sound or idea for a brief period of time. We often price our mind’s ability to connect disparate thoughts, memories and ideas in a variety of ways. However, in many types of yoga practice it seems that the mind is the first aspect of our being that gets distracted. For instance, in asana practice, our breath may be flowing fully and without obstacles and our body be be able to stay in the posture in a perfect balance between firmness and ease but our mind may be the first to move out of the posture into thinking about what posture comes next, or about the activities we were engaged in before the practice or the plans we might have for the rest of our day. In such cases, what might be lacking is not strength or flexbility in the body or breathing integrity but mind strength to keep our focus. Just as we persist gradually in our conscious effort to improve the strength and flexibility of our muscles, tissues and bones, and to increase our breathing capacity, it makes snese to work on increasing our mind’s strength.
Here is a simple concentration exercise to work on strengthen our ability to keep our mind focused. This exercise takes just 2 minutes at a time and consists of looking at a clock for 2 whole minutes while keeping our full attention on the numbers as they change. You can use any clock at an appropriate place. Or you may use the countdown clock below, by clicking on the ‘play’ button.


Just try it and pay attention to what you notice. It is quite possible that you might get distracted. However, if you try gradually and with gentle persistence you might notice your mind becoming better able to stay focused.
Of course, remember that we are never interested in straining or forcing at any level. So give this a try as often as feels appropriate for you, enjoy the process and see what happens.

I hope that you find this exercise useful.
Namaste!

Simple guided meditation with Rubén

 

 

Yoga Retreat in Florida: The Art of Relaxation

Namaste!

Often I have been asked if I lead retreats in the Tampa Bay area. Finally, I am glad to announce an upcoming retreat at the beautiful Safety Harbor Resort & Spa. This retreat, The Art of Relaxation is an excellent opportunity to take time to pause and use a wide range of Yoga techniques to help you let go of pain, tension, and stress. In this weekend retreat, we will use a variety of traditional and contemporary yogic techniques to re-discover and re-connect to your true and balanced self.

Basic Information:

  • 3 day workshop
  • Arrive: Friday July 17 (evening)
  • Begin: Friday July 17 (evening) at 7 p.m.
  • End: Sunday, July 19 at noon
  • Cost: $450
  • Register online or call 727-894-9642 / 727-458-8664

A retreat is a conscious decision to pause, that is, to remove ourselves from our immediate experience. Although stress is, unfortunately, pervasive in our society, few of us seem to dedicate time to relaxing, resting and renewing ourselves. In this weekend retreat we’ll cultivate the art of relaxation, an essential part of a healthy, balanced and fulfilling life.

More information …

Mantra, the power of words

Natural Patterns / Patrones naturales

Often when we hear about mantras, the concept seems both exotic and esoteric. In general, the word mantra is defined as a word or short sentence repeated often. The original word in Sanskrit is mantram, and it is often translated literally as instrument of thought. The underlying assumption is that mantras are a tool for personal transformation. Every day as I observe myself and the people around me I notice that most of us use mantras on a pretty regular basis. There are two distinct approaches on the use of mantras. The technique is very similar and in either case it renders a result.

Mantra Approach 1:

Even for people who think they do not use mantras it is quite simple to discover if they are using them or not. All that is needed is to listen, to observe, to pay close attention to the words that we use. We might discover a pattern or patterns where we repeat a word or sentence quite often. For instance, during the day you might hear your self saying “…this is going to be a pain” or “I’ll have to worry about this…” or “I hate this”. Quite often it doesn’t take long before we discover the mantra that we repeat habitually. When we uncover our mantra, we can try repeating it aloud at least 5 to 10 times. Most likely we’ll notice that our mantra fills up our mind and focuses our awareness on those words. My suggestion is that these words we repeat habitually are the mantra we have chosen unconsciously, and that by using it we are unleashing the power of those words to influence the way we feel, think and act.

Mantra Approach 2:

As I mentioned at the beginning, both approaches are quite similar and both produce results. The major difference is that in the second approach we add the element that is present in all yoga techniques, AWARENESS. So, the change is simple, instead of repeating mindlessly a word or sentence, we can choose consciously, with our full awareness, the words that we need to hear to remind us of our goal. We can use the mantra that we discovered, if it is a positive one that creates a a sense of clarity, of spaciousness, of more openness and less restriction in body, heart and mind. If the mantra we use unconsciously is a negative one, we can use the technique of cultivating opposite principles or thoughts (pratipaksha bhavanam) from Patanjali’s Yoga Sutra (2.33). This technique consists of focusing our mind on the opposite idea or at least we try to move our mind in the opposite direction.

Try it now, find a word or brief sentence that helps counteract negative thoughts, feelings, emotions in your mind, heart, body. Repeat the sentence with full attention 5 to 10 times and notice how you feel at all levels.

Making the change

The difference between the two approaches is simple. This small change in perpsective definitely works to our benefit. Although the change is simple, it takes work for us to move from our habitual unconscious pattern of thought, feeling and action to a conscious positive pattern. It is helpful to remember that the first step is just to observe and listen to our words in order to notice unconscious patterns. As we become aware of the patterns we are ready to shift from unconscious repetition to conscious affirmation.

I hope this helps you uncover the mantras you use in your life to facilitate unleashing the power of mantra for conscious life transformation.

Namaste.

Simple guided meditation with Rubén