How to cultivate kindness and compassion

Awakening your natural potential

I’ve recently published a playlist of meditation classes, which teach you how to develop kindness and compassion for yourself and others. I call this age-old meditation technique, ‘Awakening your Buddha Smile’, by which I mean, awakening your natural potential for kindness and compassion. It is one of your deepest potentials – the opportunity to receive with warmth and openness, whatever is here in this moment.

In developing kindness and friendliness, you don’t have to feel ‘good’ or friendly. A vital part of friendliness is that everything is welcome. So feeling ‘good’ when you practise a kindness meditation is not mandatory. If you do happen to be feeling good, fine – but also know that it’s okay to allow space for pain or hurt, or any other feeling that you may usually try to avoid. 

What we want to get in touch with is the universal kindness, the universal friendliness of non-judgmental awareness. The friendliness of life itself, that supports and welcomes you, right now, in this moment. Everything included, exactly as it is. It is the smile of the creation for its creation.

Meeting resistance

When there is resistance, don’t chase it away or think that it’s wrong or a hindrance to your meditation. Allow it to be there; it is valuable for you to also watch your resistance – especially your resistance to friendliness or compassion.  

Understand that at some level friendliness can feel uncomfortable or even painful. It might remind you of the lack of friendliness or compassion at a time when you desperately needed it. Or maybe you missed it as a child. Getting in touch with this can be very painful, but also healing. 

Kindness can make you feel uncomfortable, scared or even angry. Suppose you were told as a child that you “should” be kind – the implication being that you were not. This can be hurtful. Or perhaps someone who acted kindly towards you misused your trust?

It can also be threatening to look with kindness at things that we don’t like about ourselves. We often feel the need to be critical or harsh to ourselves when we do things that aren’t ‘good’ – like eating the entire chocolate bar, or binge-watching Netflix, etc. Looking with kindness towards those things might feel like we give in or agree. However, I invite you to try it. Kindness brings forth compassion. And compassion is healing.

Usually, we try to change things by looking at them with unfriendly and critical eyes. But this truly does not work. Be open to trying a different approach. Let yourself be surprised by what it can bring about! Include the things you don’t like in the friendly watching – these are probably the things that are in need of it the most.

Watching from a distance

During these meditations, I ask you to watch yourself with kindness from a distance. If you have never consciously done this before, it might sound strange. But it can be done and is, in fact, part of almost every spiritual training. 

We know how it is to be looked at by others – maybe, you may have often experienced being watched with ‘critical eyes’. Perhaps this even feels more ‘normal’ than to be looked at with kindness? This is why it is so important to learn to watch yourself with kind and friendly eyes; to stop the unconscious, critical ones that are so hurtful to us. To watch from the heart rather than from the mind; thus re-finding our ‘Buddha smile’. To unlock our potential to be at peace with life, with ourselves, even if we feel depressed, sad and inadequate. 

So don’t think there has to be a smile on your face all the time! Although, of course, it’s fine when there is one. The Buddha smile is in the air. The air that permeates everything. We only have to reconnect with it. 

5 myths about meditation

Would you like to meditate but you’re not sure if you’re able to do it? Are you afraid you’re too restless, unfocused or simply not the ‘meditating type’? Let’s dispel some of the most common myths about meditation so you can give it try and experience some of its benefits for yourself!

Myth 1. You have to be calm to meditate

Contrary to what you may have heard, you don’t need to feel calm before you meditate; all you need to do is sit down and observe what is there.

Perhaps you feel restless. Maybe you feel tense. You may even feel like breaking something. Or perhaps you feel happy and bubbly. All perfect!

Meditation is just about learning to be with all this jumpy stuff, not to avoid or fix it.

Myth 2. Meditating is about having no thoughts

Often people think meditation is about clearing your mind of thoughts. However, try ‘not thinking’ for a moment and see what happens…thoughts will come into your head, no matter what!

While it’s not possible to stop your thoughts, it is possible to learn not to invest in them so much. Notice them coming and going but simply let them pass through.

By focusing on the experience of this moment, you stop feeding your thoughts: you can’t concentrate on both at the same time. The more you practise this, the easier it gets to leave your thoughts alone.

Myth 3. Meditation is about controlling your emotions

Meditation is about getting to know your emotions, not about controlling them. Control is fear: fearing your own depth, your deep feelings.

In true meditation, you open up to how things are, not how you want them to be! So during meditation, every emotion is more than welcome to surface.

Myth 4. You have to sit crossed-legged to meditate

Lotus pose or sitting crossed-legged is not required for meditation. For me, meditation is not about form, it’s about awareness. You can meditate in a chair just as effectively if that works for you. Or sit up on cushions with your back against a wall if your back prefers it.

Myth 5. Meditation is difficult

It is only difficult if you have the wrong expectations. Like having to experience a deep inner stillness or a spiritual revelation. Let that go. Meditation is really about learning to embrace your messy, human nature…it is about getting to know yourself. You don’t need to change yourself to find out who you are! 

a New Moon Ritual for you

If connecting to the elemental flow of nature isn’t enough to shift your perspective, our ever present luna moon has her unique cyclical rhythms of influence that she bestows upon us all. Being lovers of ritual coupled with intention, we’d like to share with you how you can harness the power of the New Moon.

The new moon is the birthing phase of the lunar cycle. This metaphysical energy of “new birth” that surrounds us as each new moon darkens the sky, hands us an opportunity to focus our attention on fresh new ideas, ways of being and manifestations we would like to call into our lives.

You might be feeling a void, a space or a gap in your life and you’re not quite sure how to fill it

Maybe you are beginning a new project or path for yourself and you’d like a little say in the vibe it carries

Perhaps you’ve discovered some new ideas or philosophies and you’re not sure how they fit into your life just yet

This is the time to ask our Luna New Moon for some guidance or support.

Setting the scene

A couple of days out leading into the new moon, begin to use your moments in between moments to be with yourself (instead of scrolling) and notice the emotional quality of your life. Naturally, desires and wishes for yourself may begin to surface. If and when they do, notice the emotional quality behind your desires. You might feel the calling to discover a new business idea, but at the core of this desire is to find a sense of purpose and creativity.

This is your New Moon offering or intention.

Basking in the energy of the New Moon

As the new moon arrives (in this case on Saturday) plan to spend some time where you can connect with her. Most people find being in nature the easiest conduit of connection, but do what resonates with you. If being outside in nature isn’t possible due to little humans (who you can absolutely include in this ritual!) or due to other limitations, some ideas could include;

• Having a warm bath with essential oils – our moon is deeply connected to the element of water.

• Reading your kids a story about the moon as they go to bed, holding your New Moon intention in your heart as you do.

• Making a warm cup of tea, with 5 minutes carved out just to focus on your New Moon intention as you lovingly consume it.

Wherever your circumstances find you, allow yourself to firstly come into a state of reverence towards the moon. Physically look up towards her direction if you can to take in the majesty of the night sky. Find yourself coming into a state of gratitude and awe of her magnitude, her influence on the rhythms of natural life – take her all in. 

Next, allow the energy of her to move through you, in whatever shape or form that takes for you in the moment. The new moon holds the qualities of possibility, potential, limitlessness, freshness, opening & wonder, so ask your body to open up to and accept these qualities. You may find yourself simply being in still presence with her, moving your body, crying, laughing or breathing deeply… there really are no limitations.

Handing over your offering to her

From this place of deeper connection with her, bring your offering or intention for this phase of the lunar cycle to mind and heart. Visualise your offering floating out of you and up up up towards the moon till it reaches her and is lovingly held by her. Allow yourself to feel a sense of trust, knowing that your intention may manifest itself in limitless ways, which will be for your highest good. With full surrender, we then say thank you.

During this ritual, include any other rituals that feel like home to you. This could be lighting a candle, lighting incense, sage or using essential oils, moving your body to rhythmic music, singing, repeating a mantra, saying a prayer and so on.

Tools for becoming more in sync with the lunar cycles

By far, the best way to become more in sync with the cycles of the moon is to pay attention to how you feel during her different phases. You can do this easily by downloading a free moon cycle and journaling your thoughts and feelings daily, with a little note next to each journal entry for the corresponding moon phase.

5 Ways Meditation Makes Us Better at Yoga

Meditation. Yoga. The two go together like Batman & Robin (though with less capes… usually).

As spiritual health practices that have both found popularity in the West over the past 50 years, we tend to lump yoga and meditation together. Whenever we read of one, the other usually isn’t far behind. And when we’re shopping for yoga pants it’s no surprise to see a meditation mala in the vicinity. 

Yet despite the obvious correlation between yoga and meditation, there are still countless people who do one or the other and not both.

Big mistake. 

Yoga makes you better at meditation because it creates a relaxed body that is conducive to a relaxed mind. Not to mention, it also makes it far easier to get into lotus position without feeling like your legs are going to snap in two. And meditation makes us better at yoga in five key ways. Let’s take a look.

How meditation makes us better at yoga

1. Meditation helps us focus on asanas

When we’re practicing yoga, we are, of course, exercising the body. But we ought to be exercising the mind at the same time.

Every time we place the body in an asana (pose), we should be focusing on that pose. By focusing the mind on the body while in a pose, we experience the asana in full. Yoga asanas offer many mental health benefits, but in order to glean those benefits, we have to actually focus on what we are doing. 

Sadly, many people don’t leave their thoughts and distractions at the yoga studio door. And so they are not able to focus on the yoga.  Meditation is well known to improve focus and concentration. And because of this, it makes it easier to focus the mind on the body when we enter a yoga pose. The result is complete mind-body immersion in the asana.

2. Meditation lowers oxygen consumption

One of the lesser-known benefits of meditation is that it changes the way the body uses oxygen.

Scientific research shows that meditation lowers oxygen consumption rate by 10%. This means that we are more able to control the breath during and after meditation. This is a game-changer for anyone who gets short of breath when practicing yoga. If that’s you, try meditating before doing yoga, and during your yoga session, take a few moments here and there to practice mindful breathing. This will help regulate the breath.

Not only does this help us practice yoga for longer, it also gives us more control of pranayama. 

3. Meditation helps you to discover the philosophical aspects of yoga

While most yoga studios these days are more concerned with physical exercise than philosophy, historically yoga has been about both. If you want to truly embrace the yogic lifestyle, you have to get in touch with the philosophical side. Meditation can help.

The yogic system itself includes many meditations, such as Trataka (Still Gazing), chakra meditations mantras, and sound meditations (Nada Yoga). Not only do these meditation techniques help train the mind, they also prepare the mind-body for more advanced stages of yoga. After all, it’s hard to truly experience Pungu Mayurasana  (Wounded Peacock Posture) while you’re worrying about that business meeting.

4. Get too sweaty doing hot yoga? Meditation will help

Anyone who practices Bikram (hot yoga) knows what it’s like to sweat a little too much. But meditation can change that.

We get sweaty when our body temperature rises. But meditation reduces heart rate and blood pressure, and this cools down the body and thereby reduces sweating.So if you’re worried you might be a little hot, sweaty and, yes, smelly when you’re doing hot yoga, try meditating.

5. Meditation improves balance 

Feel a little wobbly in Warrior III? Meditation will change that, at least according to one scientific study. 

Ying Kee, PhD, and his colleagues at the Nanyang Technological University’s National Institute of Education took 32 men and split them into two groups. Kee made both groups stand on one leg while holding a basin of water.   While they were doing this, Kee asked one group to be mindful of their hands, while the other group were allowed to think of anything they liked. Kee then tested the balance of members of both groups.

The results showed that being mindful of the body increases balance, where thinking about something other than what we’re doing will actually lower our balance.

So, if you want to stay in an asana for longer, be mindful of your body while you’re in the pose.

Anyone who is serious about getting better at yoga should embrace both the physical and the mental exercises. And of the latter, meditation is the most important.

By practicing meditation not only do we embrace more of the yogic lifestyle, we also prepare the mind for success in the yoga studio. The benefits of meditation are significant, and they are invaluable when it comes to improving our yoga practice.

If you’ve been doing the physical side of yoga without practicing meditation, perhaps it’s time for that to change.

Everything yin yoga and why we need to do it regularly.

A partner to the yang styles of yoga which consist of strong, dynamic, standing postures, yin yoga offers mostly seated, supine, or low-to the ground long, gentle stretches and holds. While the practice is relatively new to the western yoga lineage, it’s possible that it’s much closer to the original intent of yoga asana practice, a series of postures meant to train us to sit still for longer, and more comfortably, in meditation. In this article, explore the history and benefits of yin yoga practice for body, mind, and soul.

The History Of Yin Yoga

Yin yoga is inspired by ancient Chinese Taoist practices in which stretches were held for long periods of time. Sometimes referred to as Taoist Yoga, or Tao Yin, these practices have been incorporated into Kung Fu training for thousands of years.

Paulie Zink first introduced the stretching martial arts technique to a western audience in the 1970’s, combining it with elements of Hatha Yoga. Among Zink’s students was the American Paul Grilley. Grilley’s interest in yoga and the martial arts paralleled his meditation practice. Stemming from a desire to sit more comfortably in meditation, Grilley soon combined his familiarity with Zink’s Taoist Yin, Hatha Yoga, and the Chinese system of meridians into a practice of his own, which would eventually be called Yin Yoga.

Paul Grilley and his student Sarah Powers are among the world’s leading yin yoga teachers today. While both have given the practice a spin of their own, it remains true that yin yoga is all about balance and the partnership of body, mind, and soul. 

The Benefits Of Yin Yoga For The Body

To understand the benefits of yin yoga, it’s helpful to understand the Chinese concept of yin and yang. Yin and yang are opposing aspects of nature which work in relationship to each other. Like hot and cold, left and right, or sun and moon, yang and yin exist only in partnership.

Some refer to the superficial musculature of the body and its movement as yang, while the deeper structure of the connective tissue (ligaments, tendons, and fascia) is yin. It’s important to remember, however, that yin and yang are interdependent, and no one thing is always yang, nor always yin. The two concepts operate in relationship.

The balance of energy in the body is so important, both Grilley and Powers recommend yin yoga in partnership with a yang practice, as well as seated meditation.

A typical yin yoga class lasts anywhere from 60-90 minutes, and may only offer a handful of poses, each held for upwards of five minutes as students are encouraged to rest steadily in balanced effort and ease.

Yin yoga manipulates, stretches and lengthens the body’s connective tissue with long slow holds. The superficial muscles relax the longer the pose is held, allowing more access to the ligaments and tendons surrounding the joints, as well as the fascia.

Fascia is a system of connective tissue that runs throughout the body much like the inner sheath of a grapefruit exists between the meat and the peel. Fascia wraps all our muscles, internal organs and joints.

It’s within this system of fascia that yin yoga does it’s magic. Practitioners theorize that the fascia is home to the energetic body of the Chinese system of meridians. Familiar to most people as the map of energetic lines and pressure points used by acupuncturists, and similar to the pranic nadis, or channels, referenced by Indian yogis.

Through this unseen but felt system of meridians, energy, chi, flows through the body. Profound changes occur as the fascia is stimulated and manipulated. When chi flows more fluidly, we feel more spacious and well. Instructors may reference a pose’s effect on particular internal organs, as the asana intentionally compresses energetic points to encourage greater flow of chi once the postures are released.

The Benefits Of Yin Yoga For The Mind

It’s not the pose that makes it yin or yang, but the energy with which we practice it.

Remembering that the essence of yin is not in the poses themselves, but in their relative energy, is eka pada rajakapotasana, or pigeon pose, a yin or yang pose? It can be either, depending on the energy we bring to the shape. Thus in yin yoga, poses are given different names to remind us to approach each posture differently than we would in a yang class. Pigeon pose becomes sleeping swan.

In sleeping swan, we’re ok with rounding the back, propping up on our forearms, resting our chest or forehead on blocks, sliding a blanket under our hips, or shifting back from exertion in order to stay longer. In a yang class, we might instead push the body towards the edge of bearable sensation, press up against the limits of our mobility, or keep the chest open, pressing into our mat to actively traction the spine.

As yin works deep into our connective tissues, we not only stretch the tissue itself, but the ability of our mind to be patient and still. Being present with one pose for longer allows us to meditate on felt sensation in the body, the movement of the mind, or an instructor’s guided contemplation.

The Benefits Of Yin Yoga For The Soul

Chinese medicine has long insisted that to heal the body is to heal the mind and soul. We may feel tightness in our hips, or weakness in our knees, but these pains are intimately connected to the energetic blockages that equally affect our minds. Because mind and body are connected, we can heal either one by working on the other.

Yin heals our souls and brings us to a greater sense of well-being because it asks us to slow down and rest.

By slowing down and resting, we’re better able to witness sensations, thoughts, and emotions. Sometimes these thoughts and emotions seemingly arise out of nowhere, but they’ve been there all along. Through yin’s gentle movement, profound stillness, or both, we coax trapped energy to the surface where we can recognize it, then set it free.

Yin offers us the opportunity to listen to what’s arising in body and mind, and to let those energies dissipate as we neutrally witness. Yin might be preparing us for a more comfortable seated meditation, but it gives us ample opportunity to meditate during our yoga.

Whether we arrive at a yin practice to awaken after long periods of stagnation, or to settle down after a lifetime of movement addiction, it can be the perfect balance we need to heal body, mind, and soul.

Good vibes: discovering the healing power of sound

There are many ways to expand self-care, one of our favourite practices among the mix is sound healing.

What is sound healing

Sound healing has been used for centuries to elevate physical and emotional wellbeing, by using positive vibrations to help the body return to a stable state - called homeostasis.

The practice is based on the idea that our minds and bodies operate at certain vibrations. And when these vibrations are not in harmony, we can experience an array of physical, emotional and mental symptoms. Sound healing has the ability to manipulate these vibrations.

In essence, sound healing can re-tune your body and mind –restoring balance and grounding you. Seriya likens this to a sonic sound bath where waves of energy and vibrations allow a deeper state of mindfulness and self-awareness. Ultimately training our being to reflect our core nature.

The power of sound

Sound healing can bring a multitude of benefits, including physical, mental and emotional. From reducing stress and anxiety, and regulating blood pressure, to helping overcome physical pain and depression, building confidence and allowing spiritual healing.

Tuning into your vibrations

Depending on what is happening in your life, your body can be acting at a higher or lower frequency. Seriya says the key is to be aware of what’s happening before going down the spiral of the ‘lower vibrational patterns.’

You know that feeling when you walk into a room and it just doesn’t feel like a positive space? You’re picking up on other people’s vibes, or the vibrational frequency of what the other people are putting out there.

Reaping the benefits of sound

Some people can feel the benefits of sound healing practice instantly, while for others it may take a little longer. But the more regularly you experience sound the more balanced your body, mind and spirit will become.

The length and frequency of sessions depend on what you’d like to achieve through sound healing –whether your intentions are emotional, physical or mental. It’s best to consult a sound healing therapist for recommendations.

There are a few simple ways to get started with the practice.

1. Attend one of our sound Healing sessions.

2. Incorporate chanting into your meditation.

3. Listen to Sound Healing Australia’s videos to balance your body, mind and heart.