Simple Steps: #25 Pratyahara in Relationship

As the limbs of yoga explore all aspects of mankind's relationship with himself and others, we see that sense control is the limb that invites us to withdraw our senses from attachment to external objects so that we may constantly return to the path of self realization and internal peace.

This objective is never more difficult than in relationship with a significant other, but it does most profoundly apply.

Todays Simple Step

Allow that your loved ones are not your property!

Allow that your lover is fiercely independent and must walk his/her own talk rather than be spoken for by you.

Allow that what loved ones do is their own choice, and you can guide but not force as you respect free will for all.

Allow that the most profound work you can do is on yourself, and release your attachment to fixing someone else.

Till next time,
ohmmmmmmmmmmmmm

Simple Steps: #24 The Pratyahara of Shopping

We go to the mall. We shop online. We fill our basket. We've gotta have it.

It pleases us... and then it plagues us.

Pratyahara or sense control brings us back the truth that everything is temporal - and temporary.

What is real and valuable cannot be bought, and the next new thing will not guarantee lasting comfort.

Todays Simple Step

Take a walk through a store with no intention to buy.

Appreciate beauty without having to own it.

The World is yours - trees and flowers and gardens surround you.

You do not "need" to have more.

Practice having without owning today.

Till next time,
ohmmmmmmmmmmmmm

Simple Steps: #23 Raisin Consciousness Through Tasting

When we practice pratyahara, or control of the senses, we will experience phenomena that might seem contradictory.

Rather than becoming dull and lifeless, with practice the senses become extraordinarily sharp.

This, of course, adds to our authentic enjoyment and appreciation of the interactions of our body-mind-spirit with all of our surroundings.

In short, the relationship we have with sense objects becomes more enjoyable, not less.

In the Yoga Sutras, Patanjali describes the process of human unhappiness and uneasiness and relates it to our influence by outside events and our corresponding effort to suppress unwanted sensations while heightening others. This is a no-win situation.

When people seek out yoga, hoping to find the inner peace that seems so elusive, they often find it was theirs all along. (Ruby slippers anyone?)

In a sense, yoga is nothing more than a system which enables us to stop and look at the processes of our own minds; only in this way can we understand the nature of happiness and unhappiness, and thus transcend them both.

Todays Simple Step

As I look to the Yo-Ki-Bics of sense control (Yoking body/mind/spirit - expressing innate Ki energy - into effective Bites of action) I remember this story...

I once went on retreat with a Buddhist monk who did a process with us called "Raisin' Consciousness."

It involved a deep meditation on appreciating the journey of a small handful of raisins from their initial seed stage to bursting on our tastebuds. This guided meditation seemed to take for-ever !

All the while we simply listened and contemplated the raisins in the palm of our hands.

Rich and varied, our guide took us through the sunny orchards into the harvesting, the processing, the production, the box, the crate, the buying and the market, the truck and the driver... and finally to me and my own shelf in the kitchen.

We stopped along the way to appreciate the life, work, time and sacrifice of every single person who greeted some portion of the tiny raisins journey.

Then we were invited to slowly and silently eat the raisins one by one - knowing - feeling - and relating with gratitude to all aspects of their glorious journey.

You can bet these were just about the best tasting raisins anyone in the group had ever had.

PS - In entirty it took us a full hour to swirl six raisins around our mouths, hearts and minds.

It was worth every moment.

I invite you to do the same with something lucious and alive with flavor.

This is your simple step.

Till next time...
ooooohhhhhmmmmmm

Simple Steps: #22 Sense Control

In observing how the eight limbs of yoga interact and build upon each other, pratyahara, or sense control, occurs almost automatically when we meditate because we become absorbed in the object of meditation.

Precisely because the mind is so focused, the senses follow; it is not happening the other way around.

Author Oriah Mountain Dreamer offers us the following opportunity in her book The Invitation:

"It doesn't interest me what you do for a living.

I want to know what you ache for,

and if you dare to dream of meeting your heart's longing.

It doesn't interest me who you know

or how you came to be here.

I want to know if you will stand in the center of the fire with me

and not shrink back.

It doesn't interest me where or what or with whom you have studied.

I want to know what sustains you, from the inside, when all else falls away.

I want to know if you can be alone with yourself...

and if you truly like the company you keep in the empty moments."

To me, this is the essence of pratyahara, the limb of yoga highlighting sense control.

Todays Simple Step

Notice your relationship to sound distractions.

Is there an area of your life where you need to close the door, lower the radio, turn off the TV?

Do you always need to be surrounded with chatter, people, events, happenings?

If so, can you agree, just for today, to enjoy the sounds of silence?

This is today's simple step.

Till next time...

ooooooooooooohhhhhhhhhhmmmmmmmm

Simple Steps: #21 Sense Attachment

Pratyahara is the next limb of yoga that we will address. Like taming a wild horse, pratyahara is the process that invites us to relinquish our untamed attachment to sense objects and mine the gold of the soul.

Control of the senses means that our senses stop living off things that stimulate and no longer depend on these stimulants as distractions on the road to self-realization and the achievement of peace.

Attachment to the senses means that under normal circumstances the senses become our masters rather than being our servants.

The senses - once attached to the objects of our desire - entice us to develop cravings for all sorts of things.

In pratyahara the opposite occurs: when we have to eat, we eat, not because we have a craving for food but because we have an appreciation of nourishment.

Todays Simple Step

Today ask for honesty from yourself so that you might gain your freedom from your own creations.

What are your particular stimulants?

List them.

What are you attached to seeing - hearing - tasting - touching - breathing that now owns you rather than you freely engaging with it?

Today is your day for accessing what internal house cleaning must be done for you to truly obtain your freedom.

Can you let go just for today?

Choose at least one thing and commit to cutting the cord of attachment.

This is your simple step.

Till next time...
ooooooooooohhhhhhhhhhhmmmmmmmm

Photo credit: Steamboat Horse by Bob Alba

Simple Steps; #20 Alternate Nostril Breath

Pranayama invites balance.

Our right nostril is energetically associated with our body's heating energy, symbolized by the "Sun" and the syllable HA.

Our left nostril with our body's cooling energy, symbolized by the "Moon" and the syllable THA.

For the average person these energies are typically in conflict, which leads to disquiet and disease. The goal of traditional Hatha Yoga is to integrate and harmonize HA and THA for happiness and health.

The purpose of alternate-nostril breath is to create balance by "warming" a "cool" body-mind and vice versa.

Todays Simple Step

Sit upright in a comfortable position and slow your thoughts and your breath pattern. Relax...

Using the middle finger and thumb of your preferred hand, block your left nostril lightly and inhale through your right.

Pause gently...

Close the right nostril and exhale through the left.

Pause gently...

Reverse the instructions and inhale through your left nostril...pause... exhale through your right...pause.

Continue for 1 to 5 minutes.

Affirm your ability to balance yourself, living healthy and well.

This is your simple step.

Till next time...
oooooohhhhhhhhhhhhhmmmmmmmmm

Simple Steps: #19 Breath of Fire!

The limb of yoga called Pranayama is the measuring, control and directing of the breath, and breath of fire is one of the most powerful techniques in the arsenal of purification.

Since the practice produces the actual physical sensation of heat (called tapas or the inner fire of purification,) as the yogi follows the proper rhythmic patterns of breathing he/she will strengthen the respiratory system, soothe the nervous system, and reduce cravings.

The mind is then set free to become a proper vehicle for concentration and meditation.

Check out the benefits of this breath skill that includes:

• Cleanses the sinuses and lungs
  
• Keeps the lungs supple
  
• Strengthens the diaphragm
  
• Develops belly muscles
  
• Stimulates the brain! (We could all use that)

I have adapted the general technique as follows, but if you feel unfamiliar with it you can refer to Yoga Journal for more information.

Kapalabhati, or fire breathing consists of alternating short, explosive exhales and slightly longer, passive inhales. Exhales are generated by powerful contractions of the lower belly (between the pubis and navel), which push air out of the lungs. Inhales are responses to the release of this contraction, which sucks air back into the lungs.

Fire breath is done through the NOSE!

Focus on your lower belly. Many beginners aren't able to isolate and contract this area. If needed, cup one hand lightly in the other and press them gently against your lower belly.

Now quickly contract your lower belly, pushing a burst of air out of your lungs. Then quickly release the contraction, so the belly "rebounds" to suck air into your lungs. Pace yourself slowly at first. Repeat eight to 10 times at about one exhale-inhale cycle every second or two.

As you become more adept at contracting/releasing your lower belly, you can increase your pace to about two exhale-inhale cycles every second. Imagine the exhale sweeping out or "brightening" the inner lining of your skull.

Do 25 to 30 cycles at first. Gradually increase the number of cycles you do each practice to 100 or more. Stop if you feel dizzy.

Todays Simple Step

Like me, I hope you fall in love with this breath!

I have found it to be strengthening, centering and powerful.

Practice, practice, practice...

and ask yourself...

What do you do with your fire?

How do you need to manage it?

What gets - and keeps - you inspired?

What energizes you - and does it have genuine health benefits??

Just for today, see if you can call on breath of fire to energize your day - and substitute one minute of breath of fire for your "less than optimal" habits and routines.

This is today's simple step.

Till next time...

ooooooooooohhhhhhhhhhhmmmm

Photo credit: GCA "Touching the Sun" by Bob Alba

Simple Steps: #18 Deep Belly Breath

When you think of your "center" where do your thoughts go?

For the martial artist, the center of the body is called tan tien, for the bodyworker it is hara, for the breath practitioner, it is the lower belly. All roads lead to Rome...

The simple step of belly breathing truly is simple - yet it has the possibility to change your life.

Feelings can get trapped inside of us when they don't have a vehicle for movement. We hold on tight...we hold our breath. This habit can last a lifetime, and affect every moment of our relating as we become more and more constrained.

As the practice of pranayama brings mind-body-spirit into deep communion, a deep belly breath practice brings a freedom to held emotions that is healing on all levels of your interactions.

Todays Simple Step

Take a few minutes to relax and quiet down.

Close your eyes and place your hands on your lower belly.

Breathe in and allow your belly to expand so that you can feel it with your hands....belly first and then lungs. Imagine a balloon filling with your belly becoming round and full as you slowly inhale.

Pause - then as you slowly exhale, let your belly flatten.

Once you get the feel for the movement, allow your waist, back and chest to expand with each breath, always allowing the belly to fill first.

Today allow this practice into as many practical areas of your life as you possibly can.

Belly breathe at every stoplight, during every TV commercial, between every call, after every email.

Wherever and whenever you can, incorporate this practice and watch the results. Don't be surprised if long held feelings move through you. The breath, like a breeze, can carry them away.

Till next time...

oooooooohhhhhhhhhmmmmmmmm

Simple Steps #17 Breath Pauses

This is a practice for the pranayama limb of yoga.

Throughout the practice of pranayama or breathwork, we are brought again and again to observe our relationship with our breathing as it reflects our life.

Yoga teaches that there are four stages of a healthy breath:

1. Inhalation or Puraka
2. Full Pause or Abhyantara Kumbhaka (Pause After Inhaling)
3. Exhalation or Rechaka
4. Empty Pause or Bahya Kumbhaka (Pause After Exhaling)

Full pause is the deliberate stoppage of the flow of air and retaining air in the lungs. This happens without any movement of lungs or any part of the body.

Empty Pause, on the other hand, is deliberately prolonged and completes the breathing cycle which terminates as the pause ends and inhalation begins.

Traditional techniques are formulated in order to prolong these pauses.

Does it ever amaze you how often we are conditioned that life is either/or with no space for rest and pause?

While breathing it would go something like this:

Inhale: receive - take in (corresponds to "learn - ask - inquire - get paid - see return on investment - what's in it for me - protect yourself - take your reward - graciously accept - own - have ...)

OR

Exhale: to let go - release (corresponds to "give of yourself - give to others - express - offer - get going - perform - produce - express - speak your mind - give advice - know the answer - teach - support - yearn ...")

What ever happened to the pause in between where nothing is coming or going but simply BEing is enough?

Can you ever even hope to be comfortable without that??

Todays Simple Step

Just for today, practice knowing the space between having and not having - between being full and being empty.

Practice by experiencing the pause at both the top and bottom of your breath.

Inhale gently, slowly, fully, and just as you feel complete... pause.

Enjoy the stillness and acknowledge the feeling of fullness.

Now exhale gently, slowly, fully, and just as you feel empty... pause.

Enjoy the stillness and acknowledge the feeling of being empty.

Repeat for several minutes becoming comfortable with the stages of breath and the thoughts that, for you, surround each stage.

Observe the natural cycle of life.

You will know where the work lies for you to find peace.

This is today's simple step.

Till next time...
oooooooohhhhhhhhhmmmm

photo credit: GCA by Bob Alba

Simple Steps: #16 Prana Prayer

Of the eight limbs of yoga, the limb called Pranayama relates to the measuring, control and directing of the breath. This is the first of five posts highlighting this practice.

This very important limb of yoga goes hand and hand with asana, or physical poses, and is considered to be the highest form of purification and self-discipline for the mind and body respectively.

The practices of pranayama produce the actual physical sensation of heat, called tapas, or the inner fire of purification.

As the yogi follows the proper rhythmic patterns of breathing, the patterns themselves strengthen the respiratory system, soothe the nervous system, and reduce cravings. The mind is then set free to become a proper vehicle for concentration and meditation.

Today's practice will invite your participation in breathwork as a living prayer.

The four posts to follow this one will offer additional specific techniques.

Todays Simple Step

You can sit or stand, but do find a quiet place to practice.

Close your eyes and bring your attention to your breath.

Notice your inhale, long and cool.

Experience your exhale, deep and warm.

With each breath, invoke this simple prayer offered by Thick Nhat Hanh:

Breathing in, I calm... (inhale)

Breathing out, I smile. (exhale)

Present moment... (inhale)

Wonderful moment. (exhale)

Remain still and reflective with your practice for several rounds of breath.

This is today's simple step.

Till next time,

ooooooooohhhhhhhhhhmmmmmmmm

Simple Steps: #15 The Backbends of Youth

Of all the yoga postures one can entertain when exploring asana, backbend variations can surely bring you a return to youthful vigor! Bodymind conditioning goes hand in hand.

Look at any group of adults observing a small child in the midst of their antics.

"Oh how I wish..." or "I remember when..." usually accompany the observation of the physical freedom of the child.

The practice of backbending postures can bring this experience to you in your own life - physically, and in the moment.

Play with your movement and do what you can. A traditional variation follows if you would like to advance. The description of the technical steps is adapted from Yoga Journal.

Simple steps follow...

Standing straight and tall, inhale, shift your weight onto your right foot, and lift your left heel toward your left buttock as you bend the knee. Press the head of your right thigh bone back, deep into the hip joint, and pull the knee cap up to keep the standing leg straight and strong.

There are two variations you might try here with your arms and hands. In either case, try to keep your torso relatively upright. The first is to reach back with your left hand and grasp the outside of your left foot or ankle. To avoid compression in your lower back, actively lift your pubis toward your navel, and at the same time, press your tailbone toward the floor.

Begin to lift your left foot up, away from the floor, and back, away from your torso. Extend the left thigh behind you and parallel to the floor. Stretch your right arm forward, in front of your torso, parallel to the floor.

The second option with the hands is to sweep your right hand around behind your back and catch hold of the inner left foot. Then sweep the left hand back and grab the outside of the left foot. This variation will challenge your balance even more. Then raise the thigh as described in step 3. This second variation will increase the lift of your chest and the stretch of your shoulders.

Stay in the pose for 20 to 30 seconds. Then release the grasp on the foot, place the left foot back onto the floor, and repeat for the same length of time on the other side.

Todays Simple Step

Gently and slowly allow your body to breathe, stretch and rotate.

Notice and allow the feelings that accompany stretching backward.

Know that as you practice, you are growing younger, not older.

There may be a bit of a journey between here and there, but what else is there without the effort to arrive?

This is your simple step for today.

Till next time,

ooooooohhhhhhhhhhhhhmmmmmmmmmm

Photo credits GCA by Bob Alba

Simple Steps: #14 The Warrior

It is said that the physical practice of yoga offers a fertile field for the evolution of the Spirit such that "this down-to-earth, flesh and bones practice is simply one of the most direct and expedient ways to meet yourself, for this limb of yoga reattaches us to our body."



The descriptive copy for this Warrior pose is adapted from Yoga Journal with variations and my own simple step at the end.

Start in Downward-Facing Dog (Simple Step #12). Exhale and step your right foot forward between your hands, aligning your knee over the heel. Keep your left leg strong and firm.

Inhale and raise your torso to upright. At the same time, sweep your arms wide to the sides and raise them overhead, palms facing.

Be careful not to over-arch the lower back. Lengthen your tailbone toward the floor and reach back through your left heel. This will bring the shoulder blades deeper into the back and help support your chest. Look up toward your thumbs.

Be sure not to press the front ribs forward. Draw them down and into the torso. Lift the arms from the lower back ribs, reaching through your little fingers. Hold for 30 seconds to a minute.

Then exhale, release the torso to the right thigh, sweep your hands back onto the floor, and, with another exhale, step your right foot back and return to Down Dog. Hold for a few breaths and repeat with the left foot forward for the same length of time.

Todays Simple Step

Face it - we are all Warriors.

In the best sense of the Warrior Spirit, each of us engages a daily flow of options and opportunities to create a life of meaning.

We seek to overcome our own laziness, to shine light into the darkness, to motivate our stuck places, and to serve the World leaving something of substance for the generations to follow.

However this is for you, acknowledge your Warrior!

He or she is aching to succeed!

Practice this pose and it's variations with your success in mind as well as in your body and your breath.

This is today's simple step.

Till next time...
oooooooooooooohhhhhhhhhhhhhmmmmmmmm

Photo credits: GCA by Bob Alba

Simple Steps: #13 Mountain Pose

When practicing the physical limb of yoga called asana, the physicality of the postures becomes a vehicle to expand our consciousness and pervade every single aspect of the body.

Releasing ourselves to the flow, and observing the inner strength that one develops brings about a profound grounding spirituality in and through the body.

This allows our exploration of all aspects of our emotions, concentration, intent, faith, and unity between the physical and ethereal body.

Yogi B.K.S. Iyengar is credited with saying

"The needs of the body are the needs of the divine spirit which lives through the body. The yogi does not look heavenward to find God for he knows that He is within."

Referencing this intention to relate to your body as a sacred vessel, approach your practice today in whatever way this expresses itself through you.

I have adapted the following copy to illustrate proper technique from Yoga Journal while inviting you to my simple step at the end of the post.

Keeping both feet on the floor, stand with the bases of your big toes touching, heels slightly apart (so that your second toes are parallel). Lift and spread your toes and the balls of your feet, then lay them softly down on the floor. Rock back and forth and side to side. Gradually reduce this swaying to a standstill, with your weight balanced evenly on the feet.

Firm your thigh muscles and lift the knee caps, without hardening your lower belly. Lift the inner ankles to strengthen the inner arches, then imagine a line of energy all the way up along your inner thighs to your groins, and from there through the core of your torso, neck, and head, and out through the crown of your head. Turn the upper thighs slightly inward. Lengthen your tailbone toward the floor and lift the pubis toward the navel.

Press your shoulder blades into your back, then widen them across and release them down your back. Without pushing your lower front ribs forward, lift the top of your sternum straight toward the ceiling. Widen your collarbones. Hang your arms beside the torso.

Balance the crown of your head directly over the center of your pelvis, with the underside of your chin parallel to the floor, throat soft, and the tongue wide and flat on the floor of your mouth. Soften your eyes.

Tadasana (Mountain Pose) is usually the starting position for all the standing poses. But it's useful to practice Tadasana as a pose in itself. Stay in the pose for 30 seconds to 1 minute, breathing easily.

Once you feel strong and steady see if you can lift one leg and place it against the inner thigh of the opposite leg as in the photo above. Breathe through it!

Todays Simple Step

Practice being grounded in this posture given whatever variation you can accomplish.

Feel your ability to stand still and stay put! Plant your flag and keep breathing! If you fall from the pose notice your response. Do you give up immediately or simply refocus and try again?

"Be sure you put your feet in the right place, then stand firm"
said Abraham Lincoln adding
"I do the very best I know how - the very best I can; and I mean to keep on doing so until the end."

May this be so for you.

This is today's simple step.

Till next time...

ooooooooohhhhhhhhmmmmmmmmm

Photo credit: GCA by Bob Alba

Simple Steps: #12 Dog Facing Down

Welcome back to Simple Steps. So far you have covered a great deal of territory that has the capability of changing your thoughts, your habits and your observances for a lifetime!

Do not abandon what you have practiced so far!

Todays Simple Step will highlight just one aspect of the physical practice of yoga.

As one practices, asana fosters a quieting of the mind, thus becoming both a preparation for meditation and a meditation sufficient in and of itself.

As with all your physical practice sessions, find a quiet, clean place for your practice, again polish up your patience with yourself and get ready to try something new, or do this familiar practice in a new way or with a renewed attitude.

Todays Simple Step

For the technical aspect of execution, I've adapted this 4-step text from Yoga Journal and added my own comments on how to relate to the pose at the end of the post.

Come onto the floor on your hands and knees. Set your knees directly below your hips and your hands slightly forward of your shoulders. Spread your palms, index fingers parallel or slightly turned out, and turn your toes under.

Exhale and lift your knees away from the floor. At first keep the knees slightly bent and the heels lifted away from the floor. Lengthen your tailbone away from the back of your pelvis and press it lightly toward the pubis. Against this resistance, lift the sitting bones toward the ceiling, and from your inner ankles draw the inner legs up into the groins.

Then with an exhalation, push your top thighs back and stretch your heels onto or down toward the floor. Straighten your knees but be sure not to lock them. Firm the outer thighs and roll the upper thighs inward slightly. Narrow the front of the pelvis.

Firm the outer arms and press the bases of the index fingers actively into the floor. From these two points lift along your inner arms from the wrists to the tops of the shoulders. Firm your shoulder blades against your back, then widen them and draw them toward the tailbone. Keep the head between the upper arms; don't let it hang.

Just for today, allow yourself to accept that there are times in life when things simply go upside down and backwards!

Bring to mind an event or situation that you can relate to personally.

Perform this pose as you appreciate the comforts - and discomforts - of stretching new muscles to fit unusual circumstances.

See that you can survive being upside down! Perhaps over time you may actually feel comfort as you adjust and adapt.

This is today's simple step.

Till next time...

oooooooohhhhmmmmmmmmm

Photo credit GCA by Bob Alba

Simple Steps: #11 Asana

In the Eight Limbs of Yoga, the practice of physical postures is called asana. This is the most commonly known aspect of yoga for those unfamiliar with the other seven limbs of Patanjali's Yoga Sutra.

The practice of moving the body into postures has widespread benefits: of these the most underlying are improved health, strength, balance and flexibility.

On a deeper level, the practice of asana, which means "staying" or "abiding" in Sanskrit, is used as a tool to calm the mind and move into the inner essence of being.

The challenge of poses offers the practitioner the opportunity to explore and control all aspects of their emotions, concentration, intent, faith, and unity between the physical and ethereal body.

Todays Simple Step will be the first of five posts that highlight the physical practice of yoga!

Get ready to just enjoy the next few moments...

Find a quiet, clean place for your practice and polish up your patience with yourself!

Be prepared to try something new, or do your familiar practice in a new way or with a renewed attitude.

Todays Simple Step

Give yourself 5 minutes of alone time - just 5 minutes

Close your eyes and take a deep breath.

(You can sit or stand for this)

Stretch upward...arms and chest lift...breathe...

Stretch gently side to side...slow down...breathe...

Reach down and slowly let your head hang loose. Relax and breathe...

Notice the places where your body feels tight. Mentally relax them and do whatever gentle movement comes naturally.

Lie quietly for a couple of moments when you feel complete.

If 5 minutes stretches to 10 or 20 or 30 so much the better, but 5 is all that is required.

You have just completed your first asana series!

Notice how many parts of you feel good.

I will offer you traditional yoga asanas in my next 4 posts. Meanwhile, enjoy the delicious feeling you have from the choice you made to move and stretch.

It is the realization and commitment to this good feeling that will carry you through.

Till next time,

ooooooooooohhhhhhhhhhhhhmmmmmmmm

Photo Credit GCA by Bob Alba

Simple Steps: #10 Celebration of the Spiritual

This ongoing series of posts is an expression of the breath and depth of the Eight Limbs of Yoga as a practical system for daily living. For me, taken as a whole and interpreted broadly, there is no more comprehensive system for personal growth and enlightenment in exisence. This is because mind, body, spirit and emotion are all represented and integrated.

Yo-ki-bics is a practical representation of the actions one might take that demonstrate the integration of the eight limbs. The system does not seek to exclude, but to include...I speak not of dogma but of practice!

In yoga, isvarapranidhana is another of the niyama personal observances that means "to lay all your actions at the feet of God."

It is the recognition that the spiritual suffuses everything, and through our attention and care we can attune ourselves with our role as part of the Creator.

Todays Simple Step

Set aside some time today to recognize the omnipresent force that feels like a guiding light in your own life, and notice the form it takes.

Do the thing that represents your own spiritual practice...do it wholeheartedly today.

Invite the simple pleasure of communicating with the various forms of life that surround you: animals, birds, trees, flowers...

Be generous today in some anonymous way and do what you do in God's name.

Release the need for your ego to take credit for your good deed...BE the spirit of your actions instead!

This is your Simple Step.

Till next time...
ooooohhhhmmmmmm

Photo credit: "The Womb of the Mother" from our trip inside Mammoth Cave by Bob Alba

Simple Steps: #9 Self Study

The fourth niyama, or personal observance, is svadhyaya meaning "self inquiry" or "self examination."

This includes any activity that cultivates self-reflective consciousness or that means to find self-awareness in the activity or effort.

Self Study includes accepting our limitations, being non-reactive to the dualities of our existence, and welcoming the opportunity to grow.

Todays Simple Step

Close your eyes for a moment and ask your most self-destructive habit to step forward.

Write about it today in your journal, or discuss it with a mentor or wise friend.

Bring the relief of Light to your limitation and invite yourself to begin a more conscious and constructive dance with Life today in at least one important area.

Like man's best friend teaches us so wisely, begin the return trip on the road to love by steadfast self-improvement...no holds barred!!

This is your Simple Step.

Till next time,
ooooooooohhhhhhhhhhmmmmmmmmm

Photo credit: Buddy by Gael Chiarella Alba

Simple Steps: #8 Contentment

As we move through the Eight Limbs of Yoga and begin to appreciate the subtleties of this magnificent system of personal growth, today we acknowledge another of the niyamas or personal observance.

The next niyama practice is santosa, or contentment.

To be at peace within and content with one's lifestyle...to find contentment even while experiencing life's difficulties becomes a process of growth through all kinds of circumstances.

Cultivating contentment allows us to be happy now rather than later, and to stop the incessant waiting for a better day.

We do this, all the while progressing in every way we can toward better circumstances.

Todays Simple Step

Eliminate the word SHOULD just for today.

Look at yourself every time you explain why you "can't" do something "because..." and reframe your point of view so that you ARE cause.

Fly the 'Attitude of Gratitude' flag in some specific way and communicate it.

In your personal journal or dayminder, list the top ten reasons you are abundant today, and what you have RIGHT NOW that demonstrates that.

Go out of your way to share something you are content with today.

This is your Simple Step.

Till next time,

ooooooohhhhhhhhhhmmmmmmmmmmmm

Photo credit: GCA Warrior Prayer by Bob Alba

Simple Steps: #7 Discipline

Welcome back to Simple Steps, a practical guide to the Eight Limbs of Yoga.

The third of the niyamas, or personal observances, is tapas, the disciplined use of your energy.

Behind the notion of tapas lies the idea that we can direct our energy to enthusiastically engage life and achieve our ultimate goal of creating union with the Divine.

Literally meaning "to heat the body," tapas helps us burn up all the desires that stand in the way of our goal!

Isn't this a good thing?

Todays Simple Step

Pay attention to what you eat today. Burn up the desire for anything that is not your ultimate healthy fuel.

Observe your body posture and stand tall!

Notice if you're breathing deep and full in all circumstances today.

Today find ONE important area of your life where your discipline has been flagging and reup your committment!

This is your Simple Step.

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Till next time,

ooooooooohhhhhhhhhhhmmmmmmmmmm

Photo credit: Gael at Sunset by Bob Alba

Simple Steps: #6 Cleanliness

Niyama is the Second Limb of Yoga. Niyama means "rules" or "laws."

Like the 5 previous yamas which offer insights into universal morality, the five niyamas are not exercises or actions that are there simply to be studied.

They refer to the attitude we adopt toward ourselves as we create a code for living soulfully.

This gives us a map of personal observances.

The first niyama is sauca, meaning purity or cleanliness, and it invites relationship in both the inner and outer world.

Todays Simple Step

Clean your room!

Seriously...or your desktop, file system, closet, secret stash, whatever and wherever...and remember "simple" might not necessarily seem "easy" for you.

If you hit your resistance and want to blow it off, make it unimportant, push it away as you have so many times before, then you must clean your mind first!

Release the conversation that would have you being less than you can be.

There is nothing more important than that you do this today.

Living unemcumbered will feel less difficult and much more fun.

Once you really get how these two aspects of yourself work in tandem, and you activate a responsive result, you will have mastered this very important step in both your soul growth and your effectiveness in the World.

This is your Simple Step.

Till next time,

oooooooooooohhhhhhhhhhhhhmmmmmmmmmmm

Simple Steps: #5 Wealth Management

Yogis managing wealth?? You bet!

The very nature of the fifth yama, aparigraha, invites us to a relationship with wealth that neutralizes the desire to hoard it, thereby increasing the flow.

What's wrong with hoarding?

Hoarding itself implies a lack of faith. We never know how we will be provided for, and so we gather, hold on and squeeze tight to what we've got.

Addressing our hoarding tendencies requires a letting of of our attachment to things, and an understanding that impermanence and change are constants and therefore true.

Managing our wealth WELL is an inspiration to the world as we engage in the flow of Nature's abundance.

The Mystic knows that as we give with ease and generosity, the World gives back exponentially in return.

The wondrous part is that we never know just HOW that return will occur!

Engage the flow and have faith that you will receive exactly what you need.


Today's Simple Step

Do yourself the biggest favor today:

Determine something you yourself think you need, then find a way to give that very thing, or something like it, to another.

Whether it is an emotional gift like forgiveness, or a material gift, offer what you can and engage the flow today.

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Till next time,

ooooooooohhhhhhhhhhmmmmmmmmm