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Spirituality - Meditation (from agewell.com) added 1 August 2009
Meditation Can Be Good for Your HealthIf the word “meditation” makes you envision some lithe young person dressed in a fashionable leotard, sitting in a pretzel-like twist atop a bamboo mat for hours on end, you need to think again.

Although nearly every culture recognizes some form of meditation as a part of various religious practices, there are also millions of non-religious people who meditate every day, purely for the physical and emotional payoff they receive. And those benefits are far from speculative—reputable scientific studies have proven that the regular practice of meditation can be a cost-free and drug-free way to lower your heart rate and blood pressure, reduce stress and anxiety, and even help alleviate chronic pain.

There are tons of helpful books, websites, and in-person classes aimed at everyone from beginners to master-level meditators, but you can also start on your own with no equipment or special training at all. Here’s the process in a nutshell, as described by the authors of the helpful all-around guidebook Mayo Clinic on Healthy Aging:

“Two elements are necessary for meditating: (1) something to focus on, such as your breath or the repetition of a word, thought, sound, or prayer, and (2) an ability to bring yourself gently back to your focus when other thoughts intrude, which they definitely will.”

“Want to try it? Find a quiet place where you won’t be interrupted. Get into a comfortable chair. Sit on a chair or a cushion on the floor. You can even lie on your back. But don’t get too comfortable, because you don’t want to fall asleep. Decide how long you want to meditate and stick with the time, even if you feel bored or restless. You can start with 5 or 10 minutes. Keep a clock or watch nearby and peek at it from time to time. Don’t set an alarm, because the sound would be jarring.”

“Pick a focus. It can be your breathing, or you can choose a prayer, word, or phrase to repeat over and over. Or you can count to four over and over, timing the count to your breathing (two counts for each in breath, two counts for each out breath). Whatever you choose, be prepared to stick with it for several weeks before trying something else.”

“The hard part about meditation is that it takes dedication and practice. Do it every day, even if only for 5 minutes. Do it even if it feels like you’re wasting your time. Don’t worry if you can’t calm your mind. You’re not doing it wrong. Just keep coming back to your focus every time your mind wanders.”

“Try to be patient and don’t expect dramatic results overnight. If you stick with it, you’re likely to discover the ability to calm yourself in stressful situations. You may be better able to brush off life’s little annoyances, such as waiting in long lines. Eventually, your practice may result in health improvements such as lower blood pressure.”

Author Jon Kabat-Zinn, Ph.D., author of the book Full Catastrophe Living and other works, advises beginning meditators not to sell themselves short: “Thinking you’re unable to meditate is a little like thinking you’re unable to breathe. Pretty much anybody can breathe easily. And under the right circumstances, pretty much anybody can concentrate and relax.”

And what if meditation begins to work so well for you that you decide to invest in a pair of leotards and a good comfy floor mat? Hey, that’s your own business.

THE DREADED FLU (APRIL 2009 ARTICLE)

Yoga Therapy for Colds and Flu     
While we all are bound to suffer from the occasional cold or flu, the practicing yogi/yogini is less likely to come down with the sniffles, and when he/she does, tends to have a much faster recovery rate. This is true because of yoga’s known abilities to regulate the immune system, keeping it strong and healthy to withstand infections, and yoga’s ability to boost immune function with specific yogic practices.

Yoga’s stress reducing abilities is one of the primary reasons a regular practice of yoga helps prevent and cure the common cold. Stress is known as a major contributing factor to catching a cold or flu, as stress hormones cause the thymus to shrink in size, causing it to poorly function as a producer of immune cells. Besides the general calming effects of most yoga poses, restorative poses and forward bends are especially calming to the nervous system, helping to reduce whole-body stress. The following poses are known to be especially calming to the body and mind: child, shavasana, supine bound angle pose, seated forward bend, and seated head to knee.
Any type of physical activity will give a boost to the immune system, and yoga, with its inherent stress reducing and immune enhancing properties, will both provide a short-term boost and a long-term strengthening of the immune system. In addition to a general yoga practice, specific yoga postures can be used to target specific organs of the immune system to further enhance yoga’s immune boosting abilities.

Chest opening upper back bends will activate the primary organ of the immune system, the thymus gland, located in the center of the chest. The most beneficial postures for this purpose are Cobra, Pigeon, Fish, Boat, Bow and Bridge. Since the thymus gland is located at the fourth chakra center, chanting “yum,” this chakra’s bija mantra, while performing these poses can further activate the thymus gland .

Inversions increase the passive circulation of the lymphatic system, which is responsible for the production and circulation of the immune cells to defend the body from the viruses and bacteria. Inversions such as shoulderstand, headstand, plow and legs up the wall pose, will all help improve the flow of lymph and immune cells through the body. Twists and hip openers activate secondary organs of the immune system: the spleen and the lymph nodes in groin and armpits. These organs are the production sites for the immune cells, so using yoga poses to target these organs during a cold or flu would be especially beneficial. Use twists such as seated twist, prayer twist, and knee down twist, and hip openers such as bound angle, seated angle, and pigeon to activate these organs to keep them healthy and strong.

Lion pose is a specific yoga posture that activates the immune glands of the tonsils and the lymph nodes in the neck. Performing lion pose at the very beginning of a sore throat can dramatically stop and prevent the sore throat from progressing. Another specific yogic technique that helps prevent and cure colds, especially sinus related infections, is Jala Neti (nasal irrigation). Jala Neti is the use of a Neti pot to pour water through the nasal passages, flushing out the bacteria or germs that can cause infection.

Many practicing yogis/yoginis follow a yogic diet, which can also help to prevent and cure the common cold. A yogic diet’s emphasis on whole grains, fruits, vegetables, and legumes naturally provides the body with the proper nutrition and the abundance of antioxidants that the immune system needs to function optimally. A yogic diet is also naturally free or low of sugar, caffeine, alcohol, and fat—all of which are known to suppress various immune functions.

These various practices and poses of yoga are an excellent way to keep the immune system healthy and strong to prevent and quickly recover from the common cold or flu. If you do come down with a cold or flu, it is important to rest, drink plenty of fluids, eat simple wholesome foods and to practice some gentle yoga poses. If after three to four days there is no change in your symptoms, or a worsening of symptoms occurs, please seek medical attention from a qualified health care practitioner. (Collated by Simone Inns reference material 'Yoga Basics')

Yoga cuts depression by half in women with breast cancer (March 2009)
Yoga provides emotional benefits to women with breast cancer and reduces their chances of depression by half, study claims.
 
By Richard Alleyne, Science Correspondent
Last Updated: 12:30AM GMT 25 Feb 2009

Researchers found that patients on a 10 week course of Restorative Yoga, a mild form of the exercise, were much more positive, were less tired and less likely to be depressed.

Restorative Yoga is a gentle type of yoga which is similar to other types of yoga classes, but uses props such as cushions, bolsters, and blankets so people in differing levels of health can practice yoga more easily.

The study, published in Psycho-Oncology, found the women had a 50 per cent reduction in depression and a 12 per cent increase in feelings of peace and meaning after the yoga sessions.

Of the 44 women who took part in the study, 22 undertook the yoga classes.

All of the women had breast cancer with 34 per cent actively undergoing cancer treatment while the majority had already completed treatment.

All participants completed a questionnaire at the beginning and end of the 10 week course, asking them to evaluate their quality of life through various measures.

The results clearly showed that the women who had been given the RY classes experienced a wide range of benefits compared to the control group.

"Evidence from systematic reviews of randomised trials is quite strong that mind-body therapies improve mood, quality of life, and treatment-related symptoms in people with cancer," said the lead researcher Suzanne Danhauer of Wake Forest University School of Medicine, North Carolina.

"Yoga is one mind-body therapy that is widely available and involves relatively reasonable costs. Given the high levels of stress and distress that many women with breast cancer experience, the opportunity to experience feeling more peaceful and calm in the midst of breast cancer is a significant benefit."

The study found that women who started with higher negative emotions and lower emotional wellbeing derived greater benefit from the yoga compared to the control group.

Chevron Island Yoga Centre is located next to Surfers Paradise at Suite 15, 49-51 Thomas Drive, Chevron Island (one minute walk from Surfers Paradise) telephone 0418348775

This month at Chevron Island Yoga the teachers are concentrating on the 'Five Sheaths or Koshas of Yoga".  Students will be exposed to this regularly and can find worth while reading in Light on Life - BKS Iyengar.  Below is an article from Swami Jneshvara Bharati which explains the Koashas quite well.  Please feel free to bring in further information into the Center or if you have something you would like to contribute to the website please email me. Five Sheaths or Koshas of Yoga* by Swami Jnaneshvara Bharati SwamiJ.com    We humans are like a lamp that has five lampshades over our light. Each of the lampshades is a different color and density. As the light shines through the lampshades, it is progressively changed in color and nature. It is a bitter-sweet coloring. On the one hand, the shades provide the individualized beauty of each lamp. Yet, the lampshades also obscure the pure light.     The Yoga path of Self-realization is one of progressively moving inward, through each of those lampshades, so as to experience the purity at the eternal center of consciousness, while at the same time allowing that purity to animate through our individuality. These five levels are called koshas, which literally means sheaths. Physical - Annamaya kosha Energy - Pranamaya kosha Mental - Manamaya kosha Wisdom - Vijnanamaya kosha Bliss - Anandamaya kosha Self - Atman  Kosha means sheath, like the lampshades covering the light, or like the series of wooden dolls pictured below. Maya means appearance, as if something appears to be one way, but is really another. Advaita Vedanta suggests that you imagine a dark night in which you think you see a man, only to find that it was an old fence post that was hard to see at first; that is maya. Here, it means that each of the sheaths or koshas is only an appearance. In truth, all of the levels, layers, koshas, or sheaths of our reality is only appearance, or maya (while also very real in the sense of dealing with the external world), and that underneath all of those appearances, we are pure, divine, eternal consciousness, or whatever name you prefer to call it. This is one of the fundamental principles of Advaita Vedanta meditation. While some view maya as meaning that nothing is real, and turn this into a cold-hearted intellectual practice, others view the illusion of maya as being shakti, the creative force of the universe. In this way, the maya of the koshas is experienced both as unreal and, at the same time, as the beautiful manifestations of the universal oneness.  Physical - Annamaya kosha  Anna means food. All of the physical aspects of life come and go, and are consumed by another aspect of external reality. Thus, the outermost of the koshas is called the sheath of food, or Annamaya kosha. In Vedanta practice, we train this aspect of ourselves, take care of it, nurture it, so that we can both enjoy our external lives and go inward without it being an obstacle during meditation time. In meditation, we become aware of Annamaya kosha, explore it, and then go inward, to and through the other koshas. Energy - Pranamaya kosha  The next of the koshas is Pranamaya kosha. Prana means energy. It is the vital force that produces the subtle vibrations related to breath, and which are the driving force behind the physical aspect of the senses and the operation of the physical body. It allows the invisible indweller, our True Self to be able to animate in the external world. At the same time, however, it allows the eternally still, silent center of consciousness to be mistakenly identified as the moving, visible physical body. For both a healthy life and the practice of meditation, Vedanta says that it is very useful, or essential that this level of our being be trained, regulated, and directed, so that it flows smoothly. In meditation, we become aware of Pranamaya kosha, explore it, and then go inward, to and through the other koshas. Mental - Manamaya kosha  The next of the koshas is Manamaya kosha. Mana means mind. It is the level of processing thoughts and emotions. It is in direct control of the operation, through the prana, of the physical body and senses. It is like a supervisor in a factory, in that it gives instructions, but is not supposed to be the manager of the factory of life. Because of this, it naturally has doubts, and created illusions. When it receives clear instructions from the deeper level, it functions quite well. However, when it is clouded over by its illusions, the deeper wisdom is clouded over. After taking care of the physical body and training the energy flow of prana, the most important part to be trained in positive ways is this level of mind. In meditation, we become aware of Manamaya kosha, explore it, and then go inward, to and through the remaining koshas. Wisdom - Vijnanamaya kosha  The next of the koshas is Vijnanamaya kosha. Vijnana means knowing. It is the sheath of wisdom that is underneath the processing, thinking aspect of mind. It knows, decides, judges, and discriminates between this and that, between useful and not useful. It is also the level of ego consciousness, meaning the powerful wave of I-am-ness. This I-am-ness itself is a positive influence, but when it gets co-mingled with the memories, and is clouded over by the manas, it loses its positive strength. A major part of sadhana (spiritual practice) is gaining ever increasing access to this level of our being. It is the level that has the higher wisdom to seek Truth, to go within, in search of the eternal center of consciousness. Bliss - Anandamaya kosha  Anandamaya kosha is the most interior of the koshas, the first of the koshas surrounding the Atman, the eternal center of consciousness. Ananda means bliss. However, it is not bliss as a mere emotion experienced at the level of the sheath of mind. Ananda is a whole different order of reality from that of the mind. It is peace, joy, and love that is underneath, beyond the mind, independent of any reason or stimulus to cause a happy mental reaction. It is simply being, resting in bliss called ananda. Yet, even this bliss, however wonderful it is, is still a covering, a sheath, a lampshade covering the pure light of consciousness. It is the subtle most of the five koshas. In the silence of deep meditation, this too is let go of, so as to experience the center. Atman - Self  Atman is the Self, the eternal center of consciousness, which was never born and never dies. In the metaphor of the lamp and the lampshades, Atman is the light itself, though to even describe it as that is incomplete and incorrect. The deepest light shines through the koshas, and takes on their colorings. Atman, the Self, has been best described as indescribable. The realization of that, in direct experience, is the goal of Yoga meditation, Advaita Vedanta, and Tantra practices taught in the Himalayan tradition.     ------- This site is devoted to presenting the ancient Self-Realization path of the Tradition of the Himalayan masters in simple, understandable and beneficial ways, while not compromising quality or depth. The goal of our sadhana or practices is the highest Joy that comes from the Realization in direct experience of the center of consciousness, the Self, the Atman or Purusha, which is one and the same with the Absolute Reality. This Self-Realization comes through Yoga meditation of the Yoga Sutras, the contemplative insight of Advaita Vedanta, and the intense devotion of Samaya Sri Vidya Tantra, the three of which complement one another like fingers on a hand. We employ the classical approaches of Raja, Jnana, Karma, and Bhakti Yoga, as well as Hatha, Kriya, Kundalini, Laya, Mantra, Nada, Siddha, and Tantra Yoga. Meditation, contemplation, mantra and prayer finally converge into a unified force directed towards the final stage, piercing the pearl of wisdom called bindu, leading to the Absolute.