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.


Simple guided meditation with Rubén


January 2011: Yoga Retreat in Costa Rica!

Yoga Retreat in Costa Rica

I hope your week is going very well.

Often I have been asked if I lead yoga retreats. I love teaching where I live so that I can offer students opportunities to practice consistently. However, for a while I have wanted to offer a Yoga retreat to help students deepen their practice in a beautiful location. Finally, everything has come together and I am really excited to share this opportunity with you. The idea is to set the tone for the new year with a week in a sustainable retreat in the Costa Rican rain forest, practicing yoga in the morning, enjoying the surrounding area during the day, and coming together again for a gentle yoga practice and deep relaxation yoga nidra session before dinner. In this way you can let go of the previous year and start the year balanced, truly refreshed and focused. I am attaching a flyer with more information.

Please notice that there is a reduced price if you pay in full by September 21st.

We are organizing the retreat through St Petersburg Yoga and there is lots more information about the trip on the website:

I know this trip will be a joyful and fun experience.


Yoga video for beginners in English AND Spanish: Yoga Here + Now

Yoga Here + Now/ + Yoga Aquí + Ahora

Great news!

I am very happy to have time to write on the blog again. This time I would like to share the great news that my first Yoga video for beginners is finally ready! This video, one of the only videos for beginners produced in both English and Spanish, is the result of the generosity of my family, the continuous support and help of many friends, teachers and students. Thank you very much for all your help and support, special thank s to Camilla, Luz Vi & Adolf, Adri & Carlos, Natalia, Daniel Medina and Nicolás Ospina and everybody who made this dream come true. I really hope that the video will be useful to people who want to start practicing Yoga at home.

This DVD is a complete practice designed with beginners in mind. It includes:

  • 7 different sessions ranging from 30 minutes to 1 hour.
  • 1 special session focused on relaxation, breathing and meditation, particularly useful to release stress.
  • Basic principles spelled out in easy-to-understand language.
  • Bilingual edition, in both Spanish and English.
  • Guided pranayama (breathing) and meditation practice in each session.

Video Samples


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Ujjayi Breath

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Asana Practice I

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Asana Practice II

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Asana Practice III

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More information

For more information and to order the DVD:




Slowing Down for Greater Awareness

Fountain Statue/Estatua en la fuente

According to the Yoga Sutras (II.28), the classical text on Yoga, the various Yoga practices enumerated by Patanjali gradually result in diminishing impurities, blockages and obstacles while at the same time unveiling greater knowledge, clarity and awareness. Thus, integrating these practices into our lives helps us gain a better understanding of ourselves so that we can discern between what is essential and what isn’t. One possible application of this is to use that greater clarity to affirm our connections to the ever-present, ever-changing web of life all around us. In this post a simple suggestion to increase our level of awareness.


In our daily lives we often recognize patterns in our circumstances, actions and their consequences. When we are pleased with the outcome of a particular set of actions in a specific setting, the next time we find ourselves in a similar situation we feel inclined to repeat our previous actions in order to replicate our desired outcome. This is a rational and effective way of learning. Consequently, over time, through trial and error, we create useful formulas or scripts to guide our actions toward the results we expect. Along the way, whenever it is possible, we generalize our observations so that our formula or script can be applied in more situations and contexts. Gradually, we gather these formulas to help us navigate many situations and to move through life with more ease.

Acting mechanically

Many times we use these formulas or scripts to save time, because by using them we feel as if we don’t need to analyze, as we regularly do, our setting, conditions and intentions before taking action. The longer we use a formula, we are more likely to ignore the particulars of a specific situation and assume that the formula will render the expected outcome. However, when the formula we have developed, learned or inherited is applied mechanically, that is without being mindful of our circumstances, needs and options, we might be surprised when our, previously effective formula, does not lead us to the results we have grown to expect.

Usually, the transition from mindful application of our formula to its mechanical use unfolds very gradually, almost imperceptibly. A simple example might help us see this more clearly. For instance, in asana practice, our useful laboratory for experimentation with self-awareness, we may notice that a particular sequence of poses seems to always have a beneficial result on our body, breath, mind or spirit. So we choose to practice the sequence diligently and with honest effort over a period of time. However, as time goes by, since our previous experience indicates the effectiveness of our sequence, or because we feel that we already know the sequence and how to perform it, we assume that we already know the outcome of our actions and focus on the outcome instead of paying close attention to the moment-to-moment experience of the sequence. As a result, we may overlook the feedback we receive constantly from breath, body, mind and heart during our practice. Thus, we choose, consciously or unconsciously, to give up our ability to respond to the particular aspects of the present moment experience, perhaps with unexpected outcomes that may not be necessarily beneficial. In some cases, obtaining unwanted or painful results motivates us to return to mindful conscious action in our practice.

Gradually cultivating imbalance

Many of us frequently feel that the pace of our lives keeps getting faster and faster, or that our lives keep getting busier every day. It is not surprising that many of us want to find shortcuts and formulas to help us save time. In many cases, we move toward mechanical action to save time by not having to pay attention to our moment-to-moment experience. For instance, when we need to walk from point A to point B, we just walk without paying too much attention to the details of the task at hand, because we need to get to our destination. Consequently, we may not be able to notice that we might be putting more weight on one foot or leg than on the other, or that we twist our pelvis slightly to one side with every step. As we repeat this action over and over again, we gradually, and unconsciously, cultivate a physical imbalance. Furthermore, that strong focus on results usually requires that we ignore the feedback we constantly receive at all levels, in our breath, bodies, hearts and minds. Hence, it is not surprising that, in order to capture our attention, the feedback we receive tends to grow louder, gradually moving from mild discomfort towards pain.

Slowing Down

As it was mentioned at the beginning of this post, Yoga, through a wide range of techniques, helps us move towards greater clarity and awareness. One simple way to increase our clarity is to cultivate our ability to observe. When something moves fast, it is difficult for us to perceive with clarity the event and its characteristics. Slowing down our actions gives us enough time to notice what is happening because it forces us to pay attention to what we are doing. As we mentioned before, we can start by focusing our attention on our breath as a way to immerse in the present moment. Then we can observe the complexity of even the simplest action. For instance, slowing down considerably our pace when walking will help us notice with greater clarity the way we lift each foot the ground, how we move the leg and foot forward and we plant the foot on the ground again. As we continue this process we can compare the two feet. We can also notice how the pelvis, shoulders, arms and head move with each step. In this process we may start recognizing patterns that affect our gait and its level of ease and smoothness or lack thereof. Then we can choose consciously if there is anything we need to do to make our gait better. Along these lines we previously suggested to slow down our pace when eating to enjoy our food more and to improve our health, which aligns with some of the ideas in the slow food movement.

Slowing down in controlled settings

It seems we find ourselves at a crossroads. On one hand there are multiple demands on our time, energy and attention, requiring of us to focus on results, thus ignoring the minute details of life around us. On the other hand, slowing down seems to be a good way to gain a better understanding of our circumstances and actions, thereby facilitating a more mindful participation in life.

Clearly, slowing down all of our actions is not practical for most of us. However, slowing down the pace of some of our actions can be an excellent way to focus our attention on what is truly important. My suggestion is to continue using our Yoga practice as our laboratory for exploration. Slowing down the pace in our asana practice is a simple change that works at multiple levels. It can help us notice where we tend to be less mindful. It also requires us to breathe more consciously, thus improving our connection with the breath and perhaps even our breathing capacity. In addition, it may help us notice where different aspects of our practice need more integrity. In addition, slowing down our pace, strengthens our mind by making it stay focused on the myriad aspects of every pose. Moreover, practicing at a slower pace helps to improve our patience and can make our practice safer as we are paying closer attention to the feedback we receive from breath, body and mind. Finally, all of these benefits will eventually start emerging also beyond our yoga mat.

I hope these ideas are helpful in your journey towards greater clarity.



Special Classes: Total Yoga Experience and Pranayama, Mantra, Chanting & Meditation

Total Yoga Experience: A journey to deep inner peace – April 18

This is a unique class that guides you progressively inward. The class includes Asana (movement), Yoga Nidra (guided relaxation), Pranayama (breathing exercises), Japa (chanting) and Dhyana (Meditation – focused and sustained attention). The goal of this class is to integrate the actions of breath, body, mind and spirit to find deeper clarity, relaxation and awareness.

The Total Yoga Experience is a 3.0 hour long class that helps you immerse yourself in a complete Yoga practice without physical exhaustion. This class is appropriate to students of ALL levels. This practice is an integrative exploration of diverse traditional Yoga techniques. This is an excellent class for students to become more familiar with various Yoga and meditation techniques . For more experienced practitioners, this class provides an excellent way to deepen and strengthen their practice.

The Complete Yoga Experience consists of:

* Asana- physical postures that synchronize movement & breath
* Nidra- guided relaxation for deep release and clarity
* Pranayama- breathing exercises for focus & concentration
* Japa – chanting for breath awareness & concentration
* Dhyana – meditation, sustained focus & concentration for stillness

Date: Saturday, April 18/2009
Time: 2:00pm a 5:00pm
Length: 3.0 hours
Cost: $35
Phone: (813) 964.1156
Location: The Soul Mirror –
Address: 2025 West Bearss Avenue – Tampa, FL 33618 – map

For comfort and individualized attention there is a limited number of students, register today!

Pranayama, Mantra/Chanting & Meditation – April 25

Discover how you can use these tools to move towards greater self-awareness!

In this workshop we will explore:

* How better breath awareness assists you in life
* 5-6 traditional yoga breath practices
* Synchronizing breath & Chanting with movement
* 3-4 yogic chants
* 3- 4 Meditation Practices
* This workshop will end with a practice that integrates all three disciplines

This workshop helps you practice a variety of traditional Yoga techniques. This is an excellent class for students to become more familiar with various Yoga and meditation techniques. For more experienced practitioners, this class provides an excellent way to deepen and strengthen their practice.

Date: Saturday, April 25/2009
Time: 2:00pm a 5:00pm
Length: 3.0 hours
Cost: $35 Advanced registration/$40 at the door
Phone: (727) 894.YOGA
Studio: St Petersburg Yoga –
Address: 275 16th St. N. – St. Petersburg, FL 33705 – map

For comfort and individualized attention there is a limited number of students, register today!

Acceptance: A step towards being present

Limonada fresca

Observing our mind

Centering our attention on the present moment is important in order to flow in harmony with life. However, our minds very quickly tend to get distracted. Try this: For one full minute sit comfortably and observe the second hand of a clock advancing, second by second to the next minute. Pay attention to every single second. Observe your mind. Most of us will notice that our minds quickly move away from this simple task. For instance, we might find that we start recalling something that happened earlier today or a few days ago, or that something around us sparks a chain of thoughts away from this present experience. We might also notice our tendency to start planning activities for the next few minutes, the rest of the day or of the week. Our mind, is doing its work, that is, the mind is processing the information it receives from the senses.

Processing information

We process information by establishing connections between what we perceive and something that we know already. In other words, our mind uses the ideas, sensations, emotions and feelings stored in our memory as a frame of reference that helps us understand, navigate and store the experience in which we are participating. Using the information we have stored previously is an important skill. However, sometimes we tend to change our memories, or to create memories for a variety of reasons, such as to make our choices seem better or to cover up trauma or to avoid facing uncomfortable truths. In other words, our memories may not reflect accurately past actions or events; yet this does not preclude us from attaching specific value to these memories as a measure to determine when something is good, bad, excellent or terrible. Here a challenge emerges.

The challenge

As Marshall McLuhan indicated, “When faced with a totally new situation, we tend always to attach ourselves to the objects, to the flavor of the most recent past. We look at the present through a rear view mirror. We march backwards into the future.” One way of interpreting this insight is that we use our memories to decipher and understand our new experiences. Consequently, our memories influence the way we approach new situations. For instance, as we enter a new moment, we look for similarities between this moment and our previous experiences. As we compare this moment with our memories, regardless of how accurate those memories might be, we tend to ascribe a value to each experience. Subsequently, we proceed to decide which experience we find more positive or valuable. This process is certainly important as it can help us learn from previous actions. However, as we saw previously, our minds tend to mold and change our memories for a number of reasons. Hence, our memories might not be very accurate.
The challenge emerges when we allow our memories to become our model of “the way things should be.” Because once we feel we know the way things should be, we become reluctant to stay in the present moment and, instead, we keep comparing the current experience to another time and place, real or imagined. Every time that we compare our experience we are moving outside of what is and into what should or could have been. Often, the result is that we enter into conflict with the present moment. It is not uncommon to reject this moment because the experience is not exactly what we remember, what we hoped for or what we imagined.

When we observe our thoughts, actions and reactions, we might catch a glimpse of our mind and notice if our mind is judging, rejecting, reacting or accepting the present experience. For instance, often as we practice asana, a particular type of breathing or a specific meditation, we start the practice with a preconceived notion about how it should go, even when the specific technique might be completely new to us. Frequently, if the outcome does not meet our expectations, we immediately criticize ourselves or berate the practice or our experience. When we start noticing this pattern of thought we are taking the first steps to move beyond this challenge.


Our Yoga practice provides numerous techniques to strengthen the mind so that we can observe whatever we are doing. However, frequently the role of mind in yoga practice can be overlooked. During Yoga practice we need our mind to be actively present, engaged in the moment, observing our circumstances, observing our actions and our thoughts. In our yoga practice, regardless of what type of practice we are doing, movement (asana), breathing (pranayama), concentration (dharana), chanting (japa), and meditation (dhyana), we continually witness, staying with the present moment, doing what we are doing. Centering our attention on our breath is a simple and very effective way to stay in the present moment. As a result, we can notice how the moment is, and instead of reacting by judging, or criticizing, we can choose to accept the experience as it is. It is helpful to recognize that our current circumstances are the result of innumerable factors, most of them beyond our control. Without accepting this moment we can’t understand with clear mind what is happening and what we can learn from it. Once we accept and understand we can immerse in the experience guided by our breath. This is vital in order to take the appropriate steps here and now to honor our essence fully and thence move towards a clearer and truer expression of our selves.

Acceptance of the present moment helps us stay open and to learn by recognizing that each moment is unique, even when the activity seems familiar or similar to something stored in our memory. As a result, we can flow harmoniously with life, doing the best that we can, no more, no less.


Simple guided meditation with Rubén


Yoga and Relationships

Discover how to move towards balanced and fulfilling relationships

Using the transformational power of Yoga to remove habitual patterns of thought and action, in this workshop we will combine a variety of yogic techniques on our journey toward balanced, joyful and loving relationships.

In this workshop we will learn how to:

  • Explore asana as a tool for reflection on our actions & thoughts
  • Move toward personal balance & integration
  • Apply mindfulness, breath, edge work and meditation to enhance the quality of our interactions with others
  • Move from mechanic action to love inspired action to enter balanced, fulfilling & life affirming relationships

Date: Saturday, February 14/2009
Time: 2:00pm a 5:00pm
Length: 3.0 hours
Cost: $35 Advanced registration/ $40 at the door
Instructor: Rubén Vásquez, registered with Yoga Alliance.
Studio: St. Petersburg Yoga –

Address: 275 16th St. N. 33705, St. Petersburg, FL – map
Phone: (727)-894-YOGA


This workshop is geared to creating personal clarity and balance and to prepare ourselves for meaningful participation in relationships. It is not required to attend as a couple. However, if both persons in a relationship are interested in attending together, their experience can be quite beneficial!


Setting your New Year’s Intention

Golden columns/Columnas doradas


In Yoga, the traditional techniques and practices are oriented to an inward journey of self-discovery. As we travel this path of continuous learning we develop our ability to notice and observe the feedback that emerges as a response to all of our actions. By developing our sensitivity to feedback, we can fine tune the quality of our connection to the world around us so that we can notice that every single action generates a reaction. However, many times our actions are habitual or automatic, and thus less than mindful. In those cases, we might fail to recognize that the feedback we receive is a direct response to our actions. For instance, let’s say that we need to drive somewhere when we don’t feel well rested. Let’s say we choose to drive, in spite of the subtle feedback from our body indicating that we need to rest. As we are driving, we may notice our eyes feeling a bit tired, but we decide to override this feedback by continuing to drive. In response, the self-adjusting feedback mechanism will automatically create a stronger message to draw our attention to what we are doing. As we continue driving we might feel that we are unable to focus our eyes clearly. Ignoring the feedback does not make it go away; instead it increases the strength of the message. So, as we continue driving our eyes may close for a brief moment. If we decide to stay on the road we may doze off and perhaps wake up as our car swerves slightly or abruptly. Choosing to ignore the feedback we receive can result in being forced to pause so that we can consider the effects of our actions.

The feedback itself is not necessarily good or bad, it is just the effect of our previous actions. That is, the feedback we receive is not passing judgment on our past actions, it only communicates to us the effects of those past actions. The objective of feedback is to get us to pay attention to our actions so that we can choose our actions intelligently. In our Yoga practice, asana, pranayama, concentration and meditation, we learn to listen with undivided attention to physical, mental, psychological and emotional feedback because it provides important guidance in our personal journey as well as in our interactions with others and with the world around us.

Forced to Pause

The feedback process operates at personal, interpersonal, societal and global levels. At this moment, in my opinion, we are witnessing feedback in the form of turbulence and turmoil at many levels throughout the world. Again, it seems important to emphasize that the feedback is neutral; it is not good or bad per se. What is important is to understand that the feedback is giving us an opportunity to observe our actions clearly and to notice their effects so that we can act mindfully and intelligently. As the year begins, my suggestion is to take advantage of this transition, first to gladly accept the opportunity to pause and second to use this opportunity to gain clarity about our circumstances and our options.

Yogic practices are oriented to help us gain clarity by immersing ourselves into the present moment and connecting with our essence. Our essence is our true substance, that which is truly constitutive of our selves. Everything that is not our essence is temporary, accidental, impermanent, not necessary. According to the Yoga Sutras we tend to confuse what is essential and what is not. Wisdom is learning to distinguish between the two. In my opinion, when we take actions that honor our essence, the feedback we receive increases our clarity, well-being, peace and joy. I also believe, that life affirming actions benefit all who are involved.

Setting our Intention

As you might be aware, the path of Yoga is experiential. Here is a practice that can be helpful in gaining clarity so that we can direct our attention and energy toward life affirming actions at all levels.
The idea of simplicity as it was so eloquently and beautifully said by Paramahansa Yogananda can provide inspiration and guidance along the way:

“Simplicity means to be free of desires and attachments, and supremely happy within…It entails neither hardship nor deprivation, but the wisdom to work for and be content with what you truly need.”

With simplicity in mind and heart:

  • Sit comfortably with your spine erect and your chin level.
  • Close your eyes
  • Reflect on your past actions
    • Honestly look at your actions in the past year and ask yourself:
    • What actions took me out of balance?
    • What actions made me feel confused, angry, upset?
    • What actions brought peace, joy, balance and meaning into my life?
  • Release
    • Breathe calmly with long, soft exhalations
    • Each time you exhale let go of a previous actions that took you out of balance or made you feel confused, angry or upset
  • Be grateful
    • Breathe calmly with long, soft exhalations
    • Continue breathing softly with long inhalations and exhalations
    • Each time you inhale ask yourself what am I grateful for?
    • Each time you exhale, give thanks from your heart
  • Set your intention
    • Continue breathing with long, soft inhalations and exhalations
    • Each time you inhale set your intention to honor your essence by performing actions that bring peace, joy, balance and meaning into your life this coming year
  • Keep your eyes closed, continue sitting and observe how you feel so that you can remember to keep this connection to your essence alive and strong throughout the year

I hope that your New Year is filled with joy, love, happiness, meaning and excellent health.


Simple guided meditation with Rubén



Gratitude Meditation


Giving thanks is a way to remember that our situation in life is in some, or in many ways, privileged. It will probably not take long for us to find countless examples of other people who may be in more challenging or difficult circumstances in their lives. Being grateful is a way to express our appreciation for the gifts we have received. In other words, expressing gratitude reminds us that we are constantly participating of the interconnectedness of life, that is, we are not alone. I feel that this is reason enough to feel comfortable and happy.

Many of us feel that meditation is a very complex and esoteric practice. However, meditation is just a way to experience who we really are, right here and now. Here is a simple and easy gratitude meditation that can help experience the happiness and joy of being alive.

  • Sit in a comfortable position, if possible with your spine erect but not rigid.
  • Close your eyes.
  • Allow your breath to flow at its own pace.
  • Listen to your own breath for a few rounds of inhalation and exhalation.
  • With each exhalation let go of whatever is not part of this moment.
  • If you notice any tension in your body, for instance in your shoulders, face or anywhere else just let go of it as you exhale.
  • As you feel ready, ask yourself if there is anything in your life to be thankful for. You don’t need to think too hard or concentrate too intensely, instead let the question resonate with your whole being.
  • You may find that some reasons start emerging into your consciousness without effort. In case nothing seems to come to mind, notice if there is anything in your immediate life that you appreciate, such as the ability to breathe, sleep, smile, feel, taste, laugh, love. Feel the sensation of gratitude and remain aware.
  • Remember to also give thanks for obstacles, challenges and difficulties, because they provide us with opportunities to learn about ourselves and about others.
  • Each time you give thanks, draw a gentle smile on your face.
  • Allow your gratitude to expand gradually out into the whole universe.
  • For the last few seconds immerse completely in the sensation of gratitude.

Notice how you feel. You might feel relaxed, renewed and more in contact with yourself and with the world around you as you practice this meditation. You can practice this meditation for just a few minutes or longer if this feels appropriate. If possible, I would suggest trying this meditation for 2 weeks, just for a few minutes each day, and noticing its effects throughout the day. You can also take short ‘gratitude breaks’ during your day by pausing for a few moments to express your gratitude as it feels best for you.

I hope you find this practice helpful and enjoyable.
I extend my heartfelt thanks to you.


Simple guided meditation with Rubén


2 simple techniques to deepen your Yoga practice

Temple Portal in Ubud, Bali/Portal de un templo en Ubud, Bali

Consistent Yoga practice produces a significant change in the quality of our breathing. We start noticing that our breath becomes more smooth, unobstructed and deeper when we practice Yoga mindfully and with regularity. Although this is generally true when we practice various of the traditional limbs of Yoga, this change is most easily observed in our asana practice. The 2 techniques I would like to suggest are related to observing closely how we breathe. These techniques build on the foundation of breath awareness and on the benefits of using ujjayi breathing. The objective of these techniques is to guide our attention inward and to focus our awareness to our present actions. As a result, the quality of our participation increases, leading us to immerse more fully in our Yoga practice. In turn, this facilitates our more present participation in our daily activities.

Focused Breathing

The first technique is to concentrate our attention on the sound of the breath. An easy way to direct our attention to the sound of our breath is by using ear plugs during our practice. Using ear plugs makes the sound of our breath more noticeable which also helps us focus our attention inward. For most of us, noticing more the sound of our breath may not prevent our mind from wandering. However, it will be easier to notice when the mind gets distracted and therefore we can choose to return our attention gently to the breath. In many cases, just feeling the ear plugs in will serve as a reminder to listen attentively to the breath. Eventually, consistent practice strengthens our capacity to focus, and then the ear plugs will have achieved its function and will no longer be needed.
This technique is an integration of pranayama and sense withdrawal (pratyahara).

Increased Sensitivity to Breath Movements

Once it becomes easier to observe the breath consistently, we can try to develop a greater sensitivity to the movement of the breath. The second technique further deepens our attention by focusing on the subtle aspects of breathing, specifically by observing the transitions between inhalations and exhalations. As we observe with clear attention the continuous movement of breath, we focus on the brief pause between inhalations and exhalations and vice versa. Noticing and focusing on this brief pauses often increases our breathing capacity. Most importantly, it also increases our awareness, thus bringing a meditative quality to our practice.
It is important to remember that the breath at all times continues to be smooth and unrestricted. As we practice this technique we can explore the effects of slightly lengthening these pauses.
Focused attention on the pauses between inhalation and exhalation integrates aspects of pranayama, pratyahara, concentration (dharana) and sustained attention (dhyana)

Like with any other techniques, we observe our practice before and after using these techniques and we notice how each technique works and if it has any beneficial effects.
I hope these techniques are useful to deepen your practice.


Simple guided meditation with Rubén