Meditation: Like an Empty Bowl.

In the Empty Bowl Meditation, time stops.

Meditation fosters positive changes in one’s personality and behavior.  Whether you are seeking general relaxation and stress reduction or want to explore the pathway to higher states of consciousness, a daily practice is most beneficial.  While there are many techniques to quiet the mind, the Empty Bowl Meditation emphasizes breath awareness and the natural stops at the end of each inhalation and exhalation.  In these two stops, time stops.  You are surrounded with peace and love.  You become like an empty bowl.  By practicing this meditation morning and evening for 15 minutes, the inner and outer will merge.  Everything will happen to you.

To practice the Empty Bowl Mediation, sit in a comfortable position with palms up and open, placed on your knees, like empty bowls.  If this is not comfortable, you may practice this mediation in the prone position. 

Open your mouth slightly and touch your tongue to the roof of your mouth, behind your front teeth.  Breathe naturally and notice the rhythm of your breath.  Notice the tip of your nose.  Be aware of the air as it travels through your nose, cool air going in; warm air going out.  Sit quietly, observing your breath for about 5 minutes. 

After 5 minutes, follow your breath.  Follow the air as it travels through your nose, throat, heart, diaphragm, deep down into the belly, behind the belly button where there is a natural stop.  Stay in this stop for a few seconds.  Then follow the breath on exhalation as it travels up from the belly behind the diaphragm, heart, throat, out through the nose until it reaches a place outside your body about 9 inches in front of the nose, the second stop. In these two stops, your breath stops.  Time stops.  In these two stops, only existence is present.  You are surrounded with peace and love.

Source:  Dr. Vasant Lad, The Ayurvedic Institute, Empty Bowl Meditation (Kevala Kumbhak) Handout, 1994, 2005.

Ayurveda. Don't Coddle your Kapha.

Kapha dosha likes its creature comforts.

In Ayurveda, the doshas are protective barriers against disease.  We are a combination of all three doshas:  vata, pitta, and kapha.  If our doshas are aligned with our prakruti (our doshas at birth; our constitution at birth), this is considered perfect health.  If they are misaligned, imbalance results and unless we tip the scales toward balance, disease may manifest.  Ayurveda teaches awareness.  Being aware of the natural order of things will enable us to recognize when things are out of balance.

The kapha dosha is most closely aligned in nature with the water and earth elements.  It is responsible for lubricating the body and giving it  structure and support.  Certain qualities constitute the kapha dosha:  heavy, slow, cool, oily, slimy, dense, soft, liquid and static or dull.  It is most closely associated with the sweet and salty tastes.  If the qualities inherent in kapha are aggravated, then a kapha imbalance may occur.  Some causes may be:  heavy foods, overeating, cold drinks, excessive sleep, lack of exercise, winter and spring seasons, and dairy products.  Emotions such as greed and possessiveness also contribute.

Ayurveda teaches us to first identify and treat the cause.  Treating the cause with its opposite is generally the most effective method of treatment.  For instance, if you eat too much candy, cookies, and ice cream and lead a sedentary life, you may feel sluggish and eventually become overweight.  By opting for lighter whole foods, you will counteract kapha’s heavy quality.  Your energy level will increase and your weight will no longer be a concern.  Ayurveda teaches us to respect our own body’s intelligence.  All we need do is listen.

Ayurveda Lecture, Ayurvedic Studies Program Level 1, Student Manual 2010-2011, The Ayurvedic Press, 2010.

Ayurveda. Don't Push your Pitta.

Pitta dosha is aligned with the fire element.

In Ayurveda, the doshas are protective barriers against disease.  We are a combination of all three doshas:  vata, pitta, and kapha.  If our doshas are aligned with our prakruti (our doshas at birth; our constitution at birth), this is considered perfect health.  If they are misaligned, imbalance results and unless we tip the scales toward balance, disease may manifest.  Ayurveda teaches awareness.  Being aware of the natural order of things enables us to recognize when things are out of balance.

The pitta dosha is most closely aligned in nature with the fire element.  Its primary function in our body is transformation.  Certain qualities constitute the pitta dosha:  oily, sharp, hot, light, spreading, and liquid.  It is most closely associated with the bitter and pungent tastes.  If the qualities inherent in pitta are aggravated, then a pitta imbalance can occur.  Some causes of a pitta imbalance may be:  hot, spicy food; the hot sun; sour citrus fruits; prolonged fasting; aggressiveness; competitiveness; and the summer season.  Emotions such as anger, hate and jealousy also contribute. 

Ayurveda teaches us to first identify and treat the cause.  Treating the cause with its opposite is generally the most effective method of treatment.  For instance, if you eat too much hot, spicy food, you may develop acid-indigestion.  By minimizing the quantity of the hot, spicy foods you consume and opting for more cooling foods and spices such as cilantro and coconut, you will counteract pitta’s hot and sharp qualities.  Your bouts of acid-indigestion should decline or be eliminated entirely.  Ayurveda teaches us to respect our own body’s intelligence.  All we need do is listen.

Ayurveda Lecture, Ayurvedic Studies Program Level 1, Student Manual 2010-2011, The Ayurvedic Press, 2010.

Just give me the Flax Ma'am: The Facts About Flaxseeds.

A spoon of whole brown flaxseeds.

Some call it flaxseed.  Others call it the most powerful food on the planet.

What is it about this tiny seed that has caused it to make waves among the health conscious?  It’s mainly three ingredients.  First, flax is a plant-based source of omega-3 essential fatty acids.  Second, flax contains lignans, plant chemicals classified as phytoestrogens  (meaning plants with estrogen-like properties).  Having a weak estrogen-like effect on the human body, phytoestrogens have the ability to block more potent estrogens, which can reduce the risk of hormonally dependent cancers.  Third, flax is a good source of fiber, both soluble and insoluble.

Specifically, flax has been promoted to reduce certain cancers.  In fact, the American Cancer Institute has singled out the flaxseed as one of six foods that deserves further study.  Flax has been linked to the reduction of heart disease by helping to reduce blood cholesterol LDL  (bad cholesterol) levels as well as triglycerides.  Regular consumption of flaxseed helps keep the arteries strong and pliable.  Known for its anti-inflammatory properties, the flaxseed helps prevent inflammatory conditions like asthma, rheumatoid arthritis, migraines, and osteoporosis.  It even provides relief from the symptoms of menopause.  Like soy, it is a phytoestrogen that can act like hormone therapy to stabilize the body’s hormone levels. 

While flax oil also contains omega-3 fatty acids, it lacks the fiber and lignans of the seed. It’s best to buy your seeds whole.  You can buy brown or golden seeds.  Organic is best.  Don’t eat the seeds whole as they will not properly digest.  Grind them in an electric coffee grinder.  Grind only what you need as they quickly oxidize when exposed to air.  If for convenience, you must grind more than you will immediately consume, store the excess in the freezer for better freshness.  You can store whole seeds in a cool dark place for up to one year. 

If you are buying food products containing flaxseeds (and plenty do), make sure you check the ingredient label for ground not whole flaxseeds, again to ensure the best nutrient absorption. Ever notice that more and more egg cartons list omega-3 essential fatty acids as one of their ingredients?  This means that more and more chickens are enjoying flaxseeds as a staple in their daily diets.  One to two tablespoons a day and you are on your way to keeping the doctor at bay.

Ayurveda: Don't Vex your Vata.

The vata dosha is aggravated by the wind.

In Ayurveda, the doshas are protective barriers against disease.  We are a combination of the three doshas:  vata, pitta, and kapha.  If our current doshic profile or vikruti is the same as our doshic profile at birth or prakruti, this state is known as health.  If our vikruti is different from our prakruti, however, this is evidence of some imbalance in our body, mind or spirit.  If the cause of the imbalance is prolonged or intense, the imbalanced dosha can affect our bodily tissues and according to Ayurveda, this is the beginning of the disease process.  Being aware of the natural order of things within our body will enable us to recognize when things are out of balance.

The vata dosha is most closely aligned in nature with the air element.  Its primary function in our body is movement.  Certain qualities constitute the vata dosha:  dry, light, cold, rough, subtle, mobile, and clear.  If these qualities are aggravated, then an imbalance in the vata dosha occurs.  Some examples of the causes of a vata imbalance include:  bitter, pungent, and astringent foods; dry, uncooked food; insufficient food intake; rapid eating; over-stimulation; suppression of natural urges; late nights; prolonged loud talk; too many activities; overexertion; prolonged grief, fear, worry, or loneliness; excessive sexual activity; the autumn season; dawn and dusk; 5-6 hours after a meal; and excessive exposure to cold or wind.

Ayurveda teaches us to first identify and treat the cause.  Treating the cause with its opposite is generally the most effective method of treatment.  For instance, if you stay up late for too many nights, you may become anxious and worried and develop insomnia, all of which contribute to an imbalance in your vata dosha.  Treating the cause with its opposite, namely, a reasonable bedtime (10:00 pm) and a regular nighttime routine will restore balance.  The turmoil associated with insomnia, excessive worry and anxiety will begin to dissipate.  Ayurveda considers our body to be the greatest source of intelligence.  We just need to listen.

Source:  Ayurveda Lecture, Ayurvedic Studies Program Level 1, Student Manual 2010-2011, The Ayurvedic Press, 2010.

Wrinkles Be Gone! Keep your Forehead Young, Tight and Radiant with Kapalabhati Breathing.

By age 25, many people show the first signs of aging when little wrinkles appear on the forehead.  Regular practice of the kapalabhati breathing technique will keep your forehead young, tight and radiant.  Sanskrit terms, kapala means skull or forehead and bhati means shine or light. Loosely translated, kapalabhati is “skull shining breath”.   It is a vigorous cleansing exercise that bathes the brain in fresh blood and oxygenizes all of the cells in the body. It also cleanses the lungs and respiratory system.  With its emphasis on the exhalation, it enhances the ability of the lungs to expel wastes and toxins.  In most breathing exercises, inhalation is active and exhalation passive.  Kapalabhati reverses this pattern.  A miraculous breathing technique, it was developed by the yogis thousands of years ago for complete fitness.  Proponents believe it cures many diseases including:  (1)  respiratory conditions such as asthma, allergies, and sinus conditions; (2) diseases of the heart, lungs, and brain; (3) blockages in the arteries and elevated cholesterol; (4) female conditions such as uterine and breast cancer; (5) Parkinson’s disease, liver cirrhosis, hepatitis B with devoted practice; (6) snoring and sinusitis; (7) depression and (8) obesity.  Swami Ramdev claims it can used to control cancer when combined with the anuloma viloma (the alternate nostril breathing technique).

An energizing and vigorous breathing technique, it should be learned from an experienced practitioner and it is also advisable to check with your physician before beginning any pranayama (breathing) practice.  High blood pressure and heart conditions are the most common contraindications, but there are others.  Starting with 3-5 minutes a day, you can work up to 5 minutes daily and eventually 15-20 minutes.  Chronic ailments require a minimum of 15 minutes.  Check out this video on YouTube for a demonstration of kapalabhati, a breathing technique for optimum health.