WATCH NOW: Recording of Led Primary class, plus Conference

WATCH NOW: Recording of Led Intermediate class

Sharathji is undoubtably the foremost teacher of Ashtanga Yoga in the world today. If you’re unable to travel to India to study with him directly, these recorded classes are the next best opportunity to experience his teachings and the powerful benefits of the Ashtanga yoga practice under his guidance. You’ll get a chance to experience the atmosphere of his yoga shala in Mysore with the presence of many of his most dedicated students.

The Led Primary Class is followed by a conference in which this master of Ashtanga yoga answers questions from students from around the world. And the Led Intermediate recording offers a rare glimpse at one of Ashtanga yoga’s most challenging sessions.

WATCH NOW: Recording of Led Primary class, plus Conference
WATCH NOW: Recording of Led Intermediate class

If you plan to practice along with the recordings:

• For Led Primary, students should ideally be familiar with the Ashtanga Yoga Primary Series.
• For Led Intermediate, students should have been regularly practicing the Ashtanga Yoga Led Intermediate Series and be competent at least up until Dwipada Shirshasana.

“Everyone should practice yoga for their own well-being,” Sharathji says. “Once that happens, the whole planet becomes a spiritual place. The whole planet will become totally different. Everyone will realize their own responsibility in their life toward this planet, toward humanity. Yoga will give you that kind of knowledge.”

The post On-Demand: Watch Paramaguru Sharath Jois’s Recent Led Classes appeared first on Sonima.

Class will be live-streamed via Zoom at the following times:

• USA: Friday, February 11 at 7:30 p.m. ET / 4:30 p.m. PT
• India: Saturday, February 12 at 6:00 a.m. IST
• China: Saturday, February 12 at 8:30 a.m. CST
• Japan/Korea: Saturday, February 12 at 9:30 a.m. JST/KST
• Australia: Saturday, February 12 at 11:30 a.m. AEDT

Class size is limited, so sign-ups are on a first-come basis. Click here to sign up and reserve your spot, and follow @livesonima, @sharathjoisr, and @jois.yoga for updates.

This is a traditional counted Ashtanga Yoga Led Primary Series class. Ideally, students should be familiar with the Ashtanga Yoga Primary Series. Class will run for approximately 1 1/2 hours and will be followed by a one-hour conference, including question and answers with Sharathji about the Ashtanga Yoga practice and its philosophy.

“Everyone should practice yoga for their own well-being,” Sharathji says. “Once that happens, the whole planet becomes a spiritual place. The whole planet will become totally different. Everyone will realize their own responsibility in their life toward this planet, toward humanity, so that’s what we have to think about. Yoga will give you that kind of knowledge.”

Sign up now for the Led Primary Class and Conference with Paramaguru Sharath Jois.

The post Paramaguru Sharath Jois Livestream of Led Primary Class and Conference appeared first on Sonima.

Yes, we like to be heard, but deep down, we all know we could be better listeners. And when we think of self-improvement and healing, whether in modern science or traditional teachings, we think first about how to adjust the body, what to eat, or what medicines to take.

But what if simply listening more closely could unblock the essential areas of life in which we struggle?

In fact, we are all born with unique sound vibrations that can be powerful sources of strength, says Sanjeev Verma, Sonima’s meditation adviser.

“What I have discovered, through my meditative awakenings, is that every single human being is born with 108 sound vibrations,” Verma says. “These vibrations are embedded in you at the time of birth. As soon as you entered the whole world, the whole universe imprints on you not only the light of the planets, not only its electromagnetic fields and its energy, but also its sounds.”

But identifying and reconnecting with these individualized seed sounds can be difficult, especially in a multimedia world full of distractions. “Normally, these sound vibrations are not being recognized by us, because they are deep inside us,” Verma says. “We must try a meditative state to hear these inner sounds.”

The innovative new Ananta mobile application, which launched to the public this week, is specifically designed to help people find their inner sounds and incorporate them into meditations that can help them across all areas of life. The Ananta app is now available on both the Apple and Android platforms.

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Ananta is a Sanskrit word that means infinite and limitless, and this new meditation app focuses on using your sounds to more easily enhance your life, fulfill your desires, and become limitless with the practice of mantras that are unique to your goals.

While each of us is born with the 108 sound vibrations, Verma says, there are six to 10 that most influence all aspects of our lives. The unique feature of the Ananta app is that it guides users through an onboarding process that allows them to quickly identify their core six to 10 seed sounds, and then customize them around specific goals.

Once users have downloaded the app, they choose their birth details and then a specific purpose. Ananta then generates the appropriate seed sound and a related meditation mantra that Verma recommends people listen to for 10 to 20 minutes every day over a 28-day cycle for maximum results.

“The human cycle is 28 days, and so as you listen, it raises your vibrational field and then you start to have a higher experience,” Verma says.

Ananta is designed to support beginner, intermediate, and advanced mediation experiences, and it focuses on six overall areas, with more specific purposes within each:

• Relaxation and stress relief
• Reducing anxiety
• Focus and productivity
• Being more mindful
• Healthy lifestyle
• Manifesting effects in your life

Users can try one customized mantra for free ongoing, and two more for 30 days. A full subscription unlocks many more unique meditations and ways to customize your goals and is $3.99 a month or $37.99 annually.

Every experience is highly customized to the individual and their seed sound that will unblock their challenges. Take career, for example. “You’ll go on the purpose screen, click ‘career,’ and select from some options,” Verma says. “That then identifies and leads you to your sound, which is the vibrational feel of your career. And that will be fixed. That is for you, and it’s fixed. And if somebody else uses that sound for their career, it’s just not for them, because theirs would be different than yours.”

Ready to listen? Download the sound-breaking new Ananta mediation app from the Apple or Android platforms.

The post Tap into Your Seed Sounds to Unlock Your Full Potential appeared first on Sonima.

When I was younger, I thought that working hard and getting good grades would lead to a fulfilling job and help me advance up the ladder at work. But now that I’ve been employed for more than a decade, I find myself going through the motions of meaningless work, still facing student debt, and feeling like no matter how hard I work, I’m treading water and not advancing. I could leave, but I worry that every corporate job is like this. What do I do?

Sincerely,
Unfulfilled

Dear Unfulfilled,

It sounds like you’re in a struggle that many young adults share. These are the challenges of modern times, in which you are trying to lay down solid roots and advance in a career. You are frustrated, working away with your wheels spinning in the mud on what seems like a dead-end road. At the same time, you’re working hard to stay employed and chip away at compounding student debt. When we consider all of these factors together, it makes sense that you have concluded that life is unfulfilling and devoid of real meaning and purpose. It all feels rather futile, I imagine.

Nevertheless, there remains an opportunity in this strife to author a meaningful existence for your life. To author one’s existence is an intention that you must choose to live by every day. This kind of existential authorship requires you to be a present, creative, brave, and active participant in your life.

In your question, there is a dilemma in which you must choose between carving out a new path for yourself or establishing meaning in your current situation. Each of these two paths has pros and cons. I invite you to take some time to map those out on your own.

My goal is to give you a dialectical behavior therapy (DBT, as described by Lane Pederson) method to create a more fulfilling life path. This method is rooted in the notion that human beings are creatures of habit and benefit from consistent and predictable routines. Therefore, I recommend keeping your sleep, wake, and mealtimes consistent throughout the week.

However, the shadow side of developing consistent routines is that you can get bored and burn out. If you get too rigid, you will likely rebel against the beneficial structures that you are creating. Hence, according to Pederson, you must also infuse your routine with open space and time during which you can be creative and unstructured.

Related: A Brilliant Way to Organize Your Calendar for Less Stress

You see, within our lives is a tension between the things that we must do to survive and those activities that bring us joy and meaning. To maximize our sense of leading a fulfilling life, these two poles must exist in a balanced relationship.

It sounds like your focus is currently on the “must do” end of the scale, and weight is needed on the “meaningful activities” side. Therefore, a helpful and immediate step forward is to intentionally add back into your life those things that you love to do. If you do not know what those are, then it is a time to be playful and experiment with different activities and see what brings you joy. Be curious and explore!

A straightforward and effective way of protecting yourself from boredom is to put creative playtime on your schedule. During this time, be spontaneous, go with the flow, and do something unexpected and exciting. Also remember that (aside from sleeping, waking, and eating) every day does not have to be identical.

From this general framework of a daily routine, there are other components recommended in this DBT approach, based on Pederson’s work. For instance, part of your structured routine must include a commitment to fulfilling ongoing responsibilities. You will increase your success if you break long-term responsibilities into smaller actionable steps to be completed weekly. So create a daily, weekly, and monthly action plan to ensure you are meeting your life duties.

Be sure your responsibilities are also inclusive of activities oriented toward fulfilling your life values, goals, and plans. By attending to these, you will begin to notice a growing sense of fulfillment. Integrate daily practices that enhance the mind, body, and spiritual well-being. These practices can include many different things, such as meditation, yoga, exercise, and time in nature.

Then consider what rituals or traditions you would like to add to or restore in your life. These can be traditions connected with the seasons, holidays, or simple daily ones like a morning coffee or tea ritual. The possibilities are endless. Ask yourself, what interests me? How can I keep life fresh? What can I do to be playful and engage in something new, even if it’s driving home via a different route? When you identify these, place them on your daily schedule and do these activities often. It is like putting money in the bank that increases your vitality, and you can make withdrawals when you are attending to those “have to” tasks.

Related: 3 Easy Ways to Spark Joy Without Cleaning a Thing

The last component Pederson outlines is to envision a wholesome, full, and fulfilling life. The best advice I have here is to keep your end goals in focus every day, and, at the same time, stay patient, dedicated, and steadfast in your pursuit. You must remember that developing a fulfilling life plan and path takes time and repetition. Forgive yourself when you fall back on old habits, and then get right back at it without any energy expended on judging yourself.

You may consider keeping a journal or notebook that you can use to map out the above components and have a writing space that you can refer to in order to hold yourself accountable.

Life is continuously happening and will continue to do so with or without anyone’s participation. The constant invitation to us is to take charge and dive into life, knowing every moment is precious and tomorrow is not guaranteed. We must never waste a single moment!

I thank you for writing in with your inquiry. It is a question for an entire generation of folks working to carve out a meaningful and fulfilling future. I wish you the best on your journey!

Warmly,
John

References:
Pederson, Lane. The Expanded Dialectical Behavior Therapy Skills Training Manual, 2nd Edition: DBT for Self-Help and Individual & Group Treatment Settings. PESI Publishing & Media. Kindle Edition.

The post Create a Fulfilling Life appeared first on Sonima.

Don’t let the harried nature of the holidays rob you of this vital time for yourself. Here are seven things you can do to ensure you maintain your practice and find some much-needed centering during the hustle and merriment of the season. Most important, do your best to relax and enjoy these special moments and to make memories with your friends and family. The yoga practice is a technique to help us feel more deeply interconnected with everything around us. This time of year can be viewed as a particularly interesting test for our ability to take our practice off the sticky mat or meditation cushion and share its benefits and positive effects with those around us.

1. Make an appointment with yourself

It is so important to set aside a special time for your yoga practice and guard this time as you would any appointment. If you know that you have a particularly busy day ahead, get up 1 hour before the rest of your family to honor your commitment to yourself. If you practice first thing in the morning, it can be helpful to clear the space where you will practice and set out your yoga mat the night before so that, as soon as you wake up, you can begin. On the other hand, if it’s better for you to get your sleep, make an agreement with your family—especially your partner or kids—that this private time is inviolable. Have them help you guard your practice time.

Related: A Brilliant Way to Organize Your Calendar for Less Stress

2. Start and finish your practice with quiet contemplation

The holidays can be a strangely stressful time when you might notice more anxiety, worry, fear, or anger coming up. To help counter this activation of your sympathetic nervous system, it is very helpful to take a few minutes to sit quietly and center yourself before or after your practice. Begin by observing your breath. Then consciously start to lengthen your exhalation. By doing so, you directly stimulate a natural parasympathetic response, which will help increase your feelings of calmness, connection, and compassion. It can be especially nice to include a gratitude or loving kindness meditation to increase this intentional cultivation of thankfulness and good wishes for yourself and others. Or you may wish to set an intention for yourself, your family, or the day ahead. You can do this by chanting a particular mantra, saying a quiet prayer, or reciting Om several times.

3. Set realistic goals and plan ahead

It is helpful to keep a realistic perspective about how much time you have for your practice each day. If you have only 20 minutes, plan a routine that will fit into that time frame. Assess what is most important for you to do in order to make it feel like you are able to maximize this time you have to connect more deeply to yourself. When you have less time, it is important to plan ahead and know which postures you intend to practice. Be sure to move your spine in all of the cardinal directions: forward bending, backward bending, twisting to each side, lateral movement to each side, extension, and compression. Take a few minutes to include conscious breathing or pranayama, relaxation, or a short meditation. Above all, remember that even if it is highly modified, keeping the continuity in your practice will help you to feel mentally and emotionally balanced.

4. Feel the flow

Don’t worry about making the perfect position with your body or doing a “correct” sequence within your practice. Instead, focus on your breath and the subtle sensations in your body. Immerse yourself in the flow of body, breath, and movement together. Let go of any preconceived ideas about what a “good” practice should be, and allow the yoga practice to become whatever it needs to be for you in that moment. Enjoy this experience for what it is and approach it with a sense of playfulness and curiosity. Celebrate the fact that you made time to connect with a deeper aspect of yourself at all during this busy and stressful time of year. Maybe even try something different or new.

Related: How Important is Perfect Form in Fitness?

5. Hydrate and eat well

The holidays tend to be full of rich, sweet, and indulgent foods. Every cell and tissue in your body needs water to work properly, so be sure to remember to hydrate well during these demanding and decadent days and nights. Even mild dehydration can make you feel tired and drain your energy. The body also needs water to rid itself of toxins and waste and to keep your joints lubricated. Also try to avoid drinking too much alcohol, eating big meals late at night, and snacking after your last meal. When you eat late at night, it becomes more difficult to wake up early feeling refreshed. If you know you will be out late with family or friends, plan ahead and move the next day’s yoga practice to a later start time, if possible.

6. Travel with your yoga mat

If you are visiting family or traveling during the holidays, bring your yoga mat. It can be fun to check out a local yoga class or visit a new studio. If you have the space to practice on your own, taking an online yoga class can help keep you focused and motivated. There are several classes with yoga Master R. Sharath Jois on Sonima ranging from a short 10-minute class to a 60-minute class. You can also find free classes on YouTube. Making an effort to connect with other practitioners or a yoga community will help support your practice. Plus, this can be another way to stay committed to setting aside dedicated time for yourself and your practice.

7. Take 5 minutes to breathe

Even 5 minutes of controlled, coherent breathing will go a long way to helping you feel calm, connected, and peaceful during busy or stressful periods. To practice a coherent breathing technique, sit comfortably or lie down. Then lengthen your inhalation to a count of 4 to 6 seconds and extend your exhalation to a count of 6 to 8 seconds. This kind of conscious, controlled breathing can help reduce symptoms of insomnia, anxiety, depression, and other types of agitation caused by excess stress building up in the nervous system. Couple this with some restorative postures like legs up the wall, or lie over a bolster or pillow in reclined bound angle pose. Making this short time to rest and restore while consciously focusing on your breath can drastically change your mental and emotional space for the better.

The post How to Maintain Your Yoga Practice During the Holidays appeared first on Sonima.

This month, you will see new opportunities coming your way from the most unexpected fronts. Your mantra for success will be diplomacy and fairness in everything that you do. In any situation, it is best to not only look at both sides but to also consider others’ viewpoints before yours. Your professional and unbiased approach will garner trust from others, helping you develop new, long-term relationships.

The intensity and passion with which you handle complicated tasks will easily impress even your severe critics. Although every human being is imperfect, now is the time to improve yourself by focusing on things that you have ignored. Everyone has the ability to create something meaningful—do something that can leave a major impact on others’ lives. The cosmic energy guides you through this month with new hope and optimism as you undertake new responsibilities. Challenges that have restricted you from moving forward are a thing of the past, and you approach the New Year with fresh confidence. Embrace it, as new circumstances bring unprecedented possibilities to reach new heights.

Monthly Mantra: “Om Sri Maha Lakshmiyei Namaha”

Pronunciation: Om shree mah-ha laksh-mee-yie nam-ha

Meaning: Salutations to the goddress Lakshmi, the energy of abundance.

SUN SIGN OF THE MONTH

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Sagittarius (November 22 – December 21)

Sagittarius is the ninth sign of the Zodiac. Its symbol is the archer. Sagittarii are highly original and imaginative with modern outlooks. They know their goals very well and have the capacity to reach those objectives without the help of others. Ruled by Jupiter, those born under this sign are go-getters who are highly independent, energetic, dependable, generous, and focused toward long-term career goals. Jupiter is one of the largest planets of the Zodiac, and much like its sign lord, a Sagittarius can never think and behave small. Ambitious and full of life, Sagittarii desire doing something grand so that generations can remember them forever.

A Sagittarius male is confident, active, and possesses a great sense of humor. He is witty and in a joyful mood most of the time. Having both high tastes and goals, he’s never satisfied with mediocre results. A Sagittarius male loves success and likes to be in high society. He has great confidence in himself and wants to achieve a lot in a very short period of time. He is spiritual and especially curious to know more about the mysteries of life. A Sagittarius male hates to lead a boring life and therefore is always up to something exciting. He’s also always ready to help others and especially goes out of his way to help people who are younger or subordinate.

The strong Sagittarius female goes after all that she desires. Discontent with anything that comes to her, she has a fighting spirit and will struggle and toil until she reaches her destination. Adventurous and daring, she has the stamina to excel in sports. She’s also charming, highly dynamic, and full of innovative ideas. Possessing great inner strength, she doesn’t find it difficult to overcome any life situation. Her intelligence, confidence, and creativity always keep her in the forefront—a good thing, as she’s active socially and easily gains attention. Although very caring to the person she loves, she’s also hostile to those she dislikes.

This month, with sign lord Jupiter transiting through Sagittarius, you will be simple, responsible, trustworthy, creative, and intelligent. Your sharp mind will constantly search for new ideas, but you need to control your tendency to be restless and stubborn at times. The New Moon in your sign leads to many beneficial business partnerships and alliances. You will improve your financial gains through investments and new ventures. Although family responsibilities will escalate and people at home will be more demanding, your loved one will give you his or her time, services, and even financial support, if needed. A real estate transaction toward the month’s end should bring excellent monetary gains.

Lucky Days – Monday
Lucky Dates – 2, 11, 27
Lucky Gemstone – Pearl

Sagittarius Celebrity: Bruce Lee, Tina Turner, Jane Austen, John F. Kennedy, Frank Sinatra, Jane Fonda, Brad Pitt, Miley Cyrus, Jimi Hendrix, Steven Spielberg, Jim Morrison, Jeff Bridges, Winston Churchill

Ruling Planet: Jupiter
Symbol: The archer
Element: Fire
Lucky Color: Yellow
Lucky Stone: Yellow sapphire
Best Professions/Fields: Teaching, law, accounting, finance
Body Parts: Hips, thighs
Good Points: Independent, honest, generous, fearless, broadminded
Bad Points: Aggressive, careless, over-confident, short-tempered
Soul Mates: Aries, Cancer, Leo
Just Say No: Taurus, Capricorn

MONTHLY HOROSCOPE FOR EACH SIGN

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Aries (March 21 to April 19)

This December, you will be charming, ambitious, talented, helpful, and highly methodical in your work. Your efficiency will increase so much that others will struggle to keep up with your pace, but you need to curb your tendencies to be extravagant, jealous, and hypocritical at times. You will travel excessively, or do business with people who live far from your home. You’re soon likely to enter a period of financial and professional growth. It’s also a good period to re-assess your investments. Home renovation or construction-related activities will be high on your agenda. Chronic patients definitely need to be more careful about their health. Preventive medicines should not be avoided at any cost.

Lucky Days – Tuesday
Lucky Dates – 1, 10, 22
Lucky Gemstone – Ruby

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Taurus (April 20 to May 20)

Due to strong Venus, you will be charming, energetic, elegant, practical, dignified, and ambitious. You will enjoy your independent and free lifestyle in everything that you do. This allows you to gradually move toward your life goals, but you need to check your tendency to be spendthrift, dominating, and restless at times. With full Moon in your sign, this period promises a lot of success and happiness. Whatever you do, your income and efficiency will show remarkable improvement. With romance in the air, your beloved will seek a commitment. Avoid agreeing to be a standing surety or guarantee for others, as it will lead to embarrassment and legal problems. Property-related matters will take shape during the month’s end and prove to be beneficial.

Lucky Days – Saturday
Lucky Dates – 5, 16, 21, 28
Lucky Gemstone – Jade

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Gemini (May 21 to June 20)

Due to the strength of sign lord Mercury, you will be confident, responsible, trustworthy, intelligent, and broadminded. You will enjoy intellectual conversation and social service, but you need to control your tendency to be extra nervous and restless at times. An abundance of energy will help you complete many important projects without others’ assistance. Your income will fluctuate more than usual but overall be as expected. Distant travel, perhaps overseas, brings joy and happiness along with a possible reunion with an old contact. Be careful how you handle your partners. New partnerships seem certain, but hasty decisions will bring losses.

Lucky Days – Friday
Lucky Dates – 3, 12, 24
Lucky Gemstone – Diamond

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Cancer (June 21 to July 22)

This month, you will be energetic, charming, ambitious, talented, dignified, and highly methodical. You are independent by nature and people admire you for your ability to make bold decisions, but you need to curb your tendency to be stubborn, extravagant, and hasty. Your hectic work schedule leaves little time for socializing this month. However, you will enjoy the time you do get to spend with friends and family members. Your creative ideas will easily attract people, and foreign transactions or related matters will prove beneficial this time. Romance will flourish—some lovebirds will even go for matrimonial alliance. Despite stress and tension, your health will be fine.

Lucky Days – Wednesday
Lucky Dates – 8, 15, 22, 31
Lucky Gemstone – Emerald

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Leo (July 23 to August 22)

This December, you will feel bold, energetic, strong, and determined. You’ll be fond of physical comforts, luxuries, and entertainment. Friends will admire you because you are extremely helpful and have a trustworthy nature, but you need to check your tendency to be inconstant and stubborn at times. It is likely that you will start a new venture that will generate income from several sources. The people you will meet through your work will inspire you to do your best. A good flow of finances will improve your living comforts and savings. An infatuation with the opposite sex will come as a surprise, and it will take some time before you start thinking straight again. The health of your parents will cause some concern, but there is nothing to be worried about.

Lucky Days – Sunday
Lucky Dates – 4, 11, 27
Lucky Gemstone – Ruby

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Virgo (August 23 – September 22)

This December, you will feel active, authoritative, dashing, confident, and energetic. You’ll have a pleasant and charming personality and be fond of an expensive and high-quality lifestyle. There’s nothing wrong with that, but control your tendency to be restless, extravagant, and moody at times. As your financial security will be very important, you’ll take action to increase your earnings. With the help of important people, you will start new ventures, which you develop and see to completion with your hard work and dedication. You might have to travel to a distant place due to work or family obligations. Students will perform well in academics and be rewarded for their contributions to social work. For those who are married, don’t worry: Despite your erratic behavior, your spouse remains cooperative.

Lucky Days – Wednesday
Lucky Dates – 9, 14, 26, 30
Lucky Gemstone – Emerald

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Libra (September 23 – October 22)

This December, you will be active, energetic, confident, charming, diplomatic, and highly practical. You are a great thinker, and people from various walks of life seek your advice, but you need to check your tendency to be too outspoken, jealous, and restless at times. You also need to be conservative in your spending and avoid useless luxuries and comforts. You can expect a lot from your family members and not be disappointed. Look forward to a very memorable and romantic time with your beloved. The two of you will develop a deeper understanding and respect for each other. A distant journey later this month seems most certain for some of you.

Lucky Days – Monday
Lucky Dates – 2, 10, 28
Lucky Gemstone – Opal

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Scorpio (October 23 – November 21)

This month, with the strong position of Mars, you will be confident, dynamic, active, bold, creative, and emotional. People who are close to you know that you are a wonderful host and you love to entertain, but you need to control your tendency to be stubborn and extravagant at times. The organization you work for will undergo many changes that will be highly beneficial for you but will also alter your daily routine. Although financial gains will improve, you need to save more, so try to reduce your expenses. Businessmen will find attractive schemes to make quick money. During this period, expecting mothers should take extra care of their health. Proper medication and diet should not be ignored at any cost.

Lucky Days – Tuesday
Lucky Dates – 9, 18, 25
Lucky Gemstone – Red Coral

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Capricorn (December 22 to January 19)

With sign lord Saturn about to enter Capricorn, you will have extra energy, enthusiasm, creativity, and discipline in your work. Your determination and hard work single you out, leading you to become an important representative for your organization. People will look to you for inspiration and decisions. You possess enormous capabilities, and your friends and colleagues respect you immensely, but you need to check your tendency to be rigid, extravagant, and jealous at times. You’ll also be in the limelight at social gatherings, where you’ll make new friends and important contacts. Your health seems fine, but even then, it is recommended that you take preventive medication if necessary.

Lucky Days – Saturday
Lucky Dates – 6, 12, 19, 24
Lucky Gemstone – Blue Sapphire

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Aquarius (January 20 to February 18)

This month, you will be intelligent, energetic, confident, enthusiastic, and courageous. You possess a sharp memory and amazing technical skills, but you need to check your tendency to be short-tempered and vindictive at times. There may be miscommunication with your employer or seniors this month. Be sure to check your work before you give it to them. Although this will not be an easy period, support and help from friends and family members will fill you with new energy and make things much more comfortable. Gains from property transaction, investments, and gifts cannot be ruled out.

Lucky Days – Saturday
Lucky Dates – 4, 12, 25
Lucky Gemstone – Aquamarine

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Pisces (February 19 to March 20)

The strong position of Jupiter will make you authoritative, confident, determined, responsible, and creative. You will have a very fine sense of style, and your clothes will represent your elegant personality. However, you need to curb your tendency to be careless and spendthrift at times. This December, you will enjoy meeting new people and visiting new places. Your creativity will be at its best, and you will have the energy to solve any problem with conviction and dedication. As your beloved will be your major source of inspiration, you should do things that you both enjoy to strengthen your bond. Family members will stand by you and provide love and affection.

Lucky Days – Thursday
Lucky Dates – 3, 12, 21, 29
Lucky Gemstone – Topaz

>>For a private session with Sanjeev Verma, the meditation master, life coach, spiritual master and Vedic astrologer, visit Sanjeevsv.com or call +1-519-721-1234.

The post Your December Horoscope—End the Year on a High Note appeared first on Sonima.

My dad has gone through some hard times with his health in the last year, and it’s really changed his perspective. It seems like he always finds the negative in everything. To be honest, being around him brings me down too. After all he’s been through and at his age, I want him to appreciate the good things he still has. Is there a way to get through to him and change his outlook? And if not, how can I avoid “catching” his negativity when I spend time with him?

Thank you,
Seeking the Positive

Dear Seeking the Positive,

Thank you for writing in. I can feel how much you love and care about your dad. I imagine it is tough to balance holding your care and concern for him while also protecting yourself from his negativity. Your question has a lot of depth, and when I read it, the words of the famous psychologist Rick Hanson came to mind. He teaches that, “the brain is like Velcro for negative experiences, but Teflon for positive ones.” He further points out that our experiences can be shaded by a negativity bias.

In simple terms, the negativity bias is a research-based concept that suggests we humans seem to be more influenced by negative perceptions than by positive ones. Perhaps this is because, as we evolved, noticing threats served our survival better. Threat monitoring makes it so we can take evasive and protective action to stay safe and perpetuate our species. However, the pitfall in this is that if all we notice is the negative, that is the direction in which our attention and energy will go. Therefore, we must be intentional about discovering and seeing the good that is also around us in moments where we are indeed safe.

If we hold this model in mind when we think about your dad, one hypothesis is that the illness may have amplified his predisposition to notice what is negative over what is good. He is on alert mode and perhaps more attuned to what is wrong internally and externally. I know this sort of insight doesn’t make his negativity feel any better for you, but perhaps developing this awareness can call forth greater compassion for where he is at. It also doesn’t mean that you should not address it or set effective boundaries with him. Maintaining healthy boundaries is an act of love, not a punishment. They protect the relationship.

Related: Help Me Save This Friendship

It is true that the extent to which you can transform your dad’s perspective may be limited. He must want that for himself. However, you do have control over how you would like to be in your relationship with him and how you can let go of whatever negative stuff he puts on or around you. It is on this domain that I offer the following contemplation.

A Practice to Focus on the Positive

The first step is to open psychological space and freedom by sitting in stillness and connecting to deep breathing. So take a few wholesome, long, slow, deep breaths that flow down into your belly and pelvis, and draw up some of the natural good healing medicine from the earth. Carry that up through you to awaken compassion in your heart.

Next, call into awareness a recent event that challenged you. Observe what interpretations you hold about this event with respect to yourself, to others, and to the world in general. Notice where you may be caught in some form of negativity. Does this challenging experience spark any negative statements about yourself, others, or the world? Are you judging? Shoulding? Othering? Craving, desiring, or wanting in a way that is perpetuating further hurt or suffering? If so, can you sit in the space of these challenging thoughts and emotions with a soft recognition that it is OK to have them? Then, can you recognize that this is a moment of hurt for you—and allow it? Take a few moments here and be gentle with the breath.

When you feel centered, proceed by setting the intention that you are going to make a conscious move toward growth.

The next step is to reflect on this same experience to determine if you are neglecting other important details of it due to the negativity bias. What parts of the experience may have some good in them? Do not dismiss this possibility without looking. There is likely something good in the situation, or if not in the situation, in the people involved, how you worked your way through it, or how you may be able to grow as a result of the experience. What comes up for you?

When you have identified some good in this experience, then let it steep. Give yourself permission to pause here, letting yourself savor and embody this goodness. Much like it requires time to let a good cup of coffee or loose-leaf tea steep to maximize the delicious flavor, we can let ourselves steep in our positive cognitions, sensations, and emotions resulting from our experiences. When you feel that you have let the positive soak in, take a moment to set an intention to carry this good, healing energy forward with you.

When you are ready, close out the practice by coming back to the breath and having a good, long exhale through the mouth. An audible sigh is a great way to signify the letting go and completely release the meditation.

As you move forward from this practice and in life, stay true to this intention to do your best to stay alert to the good that is happening around in all moments, and put your focus there. The more you focus your lens, the more clearly you will see.

Thank you again for writing in. I wish you the best on your journey!

Warmly,
John

Acknowledgements:
The author wishes to acknowledge the teachings of Rick Hanson, PhD, and Kristin Neff, PhD, for their scholarly contributions that have influenced this author in his own practice and formulating this article and related practice.

The post How to Deal with Negative People appeared first on Sonima.

The Hatha Yoga Pradipika and Yoga Yajñavalkya list 10 niyamas, which are also mentioned by Krishnamacharya in his Yoga Makaranda. Below are brief descriptions of these 10 niyamas.

1. Tapas is the effort that is required to bring about our personal transformation in yoga practice. It is also the effort required in adhering to one’s dharma. Dharma here refers to the duties that we need to do in relation to our position within our families, communities, and society. Traditionally, these included spiritual duties that were performed for the good of all. The word tapas can also be translated as heat, penance, or austerity, and implies that we apply continuous and focused effort in the direction of yoga. Without this focus, we are unlikely to progress.

2. Saṃtoṣa can be translated as cultivating a feeling of contentment in all aspects of life, regardless of the situation in which we find ourselves. Cultivating saṃtoṣa allows us to overcome many of the negative emotions that may otherwise impede our progress. This requires the effort of tapas, and will reach its fullest expression by following all 10 niyamas.

3. Āstikya. Krishnamacharya defines āstikya as deep faith and firm conviction in the Paramātman (supreme soul). It is very much like Īśvarapraṇidhāna (intense devotion to Īsvara) mentioned in Patañjali’s Yoga Sutras. Patañjali does not define Īśvara as a particular deity such as Śiva or Viśṇu, as these are all expressions of the same higher reality. Instead, he describes Īśvara as the source of all knowledge, without any reservoir of previous karma, untouched by any afflictions—the “guru for all gurus”.

For those who do not follow any particular spiritual path, āstikya is the cultivation of faith and devotion to a higher power with these characteristics. The existence of Īśvara is central to the philosophy of yoga outlined by Patañjali in his Yoga Sutras. And Krishnamacharya says in Yogavalli, his commentary on the first chapter of the Yoga Sutras, that Īśvarapraṇidhāna, or devotion, to Īśvara is essential to making progress in yoga.

Related: Finding Community Outside of Religion

4. Dānam is generosity or charity. It is the distribution to others of that which is gained through honest means, without any expectation of return (including the expectation of recognition). This is considered a very important upāya (method) for atoning for past karma and for the removal of impediments to spiritual progress.

5. Īśvarapūjanam is the worship or veneration of Īśvara. While āstikya means cultivation of faith in the existence of a higher power, Īśvarapūjanam refers to the act of worship. On a basic level, this can mean the performance of devotional rituals. At a higher level, when we recognize that there is a higher power behind everything, we can bring devotion to all aspects of life. Performing dānam (charity) with the attitude that we are serving the divine within those who receive our charity helps prevent the onset of pride and brings even greater transformational power to those actions, which now contain the essence of worship.

6. Siddhānta-vākya-śravaṇam means listening to the established doctrine on philosophical and spiritual texts, in this case related to the yoga system. For instance, studying texts such as Patañjali’s Yoga Sūtras and listening to discourses on the sutras is considered an important aspect of yoga practice. These texts should be studied with a knowledgeable teacher who has gained experiential knowledge of yoga philosophy through his or her practice. This helps us to gain perspective in our yoga practice so that we can pursue it in a meaningful way.

Krishnamacharya also mentions that siddhānta-vākya-śravaṇam “is practiced to know the secret of Dharma and often remind[s] ourselves of the good advice given by great people.” The Vedas, Ramayana, Mahabharata, Bhagavad Gita, and Bhagavata Purana are texts filled with stories that are both enlightening and inspirational for deepening our understanding of spiritual matters related to yoga.

7. Hṛī. The Monier Williams Sanskrit Dictionary defines hrī as “shame, modesty, shyness, or timidity.” In yoga, hrī can be best defined as humility. Without hrī, the ego increases and the attitude that “I know” becomes dominant, leading us to be less receptive to new ways of understanding. On the other hand, an attitude of humility results in an openness that is conducive to learning. The yogic mind has to become fresh like a child’s mind, able to see things clearly and in new ways that may challenge our previously held beliefs. In yoga and in all spiritual disciplines, this is extremely important for the purpose of spiritual growth.

Related: The Importance of Humility in Athletics

8. Matī means a discerning intellect. We should develop the capacity for spiritual discernment (viveka), which is the ability to differentiate between our spirit or soul (ātman) and the phenomenal world (prakṛti). Matī is also the ability to judge situations clearly and insightfully. The practice of the first four limbs of Aṣṭāṅga yoga (yama, niyama, āsana, and prāṇāyāma) brings about the conditions under which matī can begin to develop. It also follows that matī builds on the previous niyamas. In particular, matī becomes far more powerful when coupled with hrī.

9. Japa means continuous repetition of mantras. The best-known mantra is the sacred syllable Oṃ. Patañjali states that Oṃ is the word which is an expression for Īśvara. He says that we should perform japa with meditation on its meaning in order to reveal the “pure consciousness” within, as well as for the removal of all obstacles to yoga. It is said that mantra should only be taught directly to a student by a teacher who has mastered and understood the mantra, otherwise there will be no effect. Mantra japa is extremely powerful and should be approached with great respect and humility.

10. Hutam or homa means the performance of special ritual actions outlined in the Vedas. These are relevant for those who follow Vedic traditions, but for those outside of these traditions, hutam can also refer to internal sacrifice. The idea of internal sacrifice is presented in the third chapter of the Bhagavad Gītā where Krishna states:

“Yajñārthātkarmaṇo’nyatra loko’yaṃ karmabandhanaḥ. tadarthaṃ karma kaunteya muktasaṅgaḥ samācara.” (“This world is bound by action, except those actions which are sacrificed to the Supreme. Oh Arjuna, perform all actions perfectly, free from attachment, for the purpose of sacrifice alone.”)

And in chapter five, Krishna says:

“Yuktaḥ karmaphalaṃ tyaktvā śāntimāpnoti naiśtikīm, ayuktaḥ kāmakāreṇa phale sakto nibadhyate.” (“The karma-yogin attains peace of mind when he abandons the fruit of his actions, while one who does not know yoga, clinging to the results of action, becomes forever bound.”)

Taken together, these two ślokas tell us to surrender our ego and perform all our actions for the good of the world. We should maintain an attitude that everything we do is done for a higher purpose and as an offering to the Supreme. We should attempt to do our very best but without any expectation of recognition or return from our actions. This kind of wisdom put into action requires a highly discriminating intellect (matī) coupled with great humility (hrī). When done perfectly, hutaṃ contains the elements of all the preceding niyamas.

The post 10 Niyamas: Personal Observances to Deepen Your Yoga Practice appeared first on Sonima.

As Jupiter begins its new zodiac cycle, you can look forward to new a beginning. Jupiter is the planet of wealth, knowledge, wisdom, spirituality, and generosity. It is known as a planet of abundance, therefore whatever your ultimate goals in life may be, by doing the right karma, you will be helped by Jupiter to obtain magnified results. If you want money, then you will find plenty of options for earning more through a new opportunity; if your life goal is knowledge and information, then you will interact and become associated with highly educated and intellectual people.

The cosmic energy is also such that you will find new reasons to engage in deep self-introspection and determine your true life goals. This new level of thought and action will push you toward more literary pursuits than ever before. You will gain a new inner strength, boosting your confidence to an all-time high. This rational and organized way of handling complex situations will bring positive professional results. However, as Mercury remains retrograde and combust, it is best to avoid controversies and finding faults in others. Stay away from gossip and avoid meddling in other people’s affairs. Instead, focus on your long-term gains and try not to offend others.

Monthly Mantra: “Om Gum Gurobhyo Namaha”

Pronunciation: Om gum goo-roo-byo nahm-aya

Meaning: Salutations to that which removes darkness from ignorance.

SUN SIGN OF THE MONTH

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Scorpio (October 23 – November 21)

Scorpio is the eighth sign of the Zodiac and its symbol is the Scorpion. Scorpio natives are highly independent, active, energetic, courageous, multi-talented, and generous. They’re also very mysterious—it’s never easy to know how they truly feel. In fact, it’s not inaccurate to say that Scorpio is the most secretive sign of the Zodiac and therefore whenever you deal with a Scorpio native, it’s best to not take him or her at face value.

As Scorpio is ruled by planet Mars, Scorpio natives like to move about in a group. Being adventurous and outgoing, they believe in enjoying life to the fullest and don’t mind taking risks. They are good observers and if things are not to their liking, they do not shy away from revolting. While they are highly sincere and devoted in a relationship, they can be highly possessive and jealous as well.

The Scorpio male is elegant, charming, confident, intelligent, and has a strong willpower. His natural charisma attracts others to him. As Scorpio is a fixed and water sign, he does not express his feelings openly. Instead, he tends to wait and watch his feelings until he is fully confident and sure about the other person. But once he becomes comfortable with you, he can talk about many different subjects. His knowledge is vast, and he likes to continue learning and dig deeper to the core of any issue he discusses. He’s particularly interested in spirituality and other occult sciences. He’s also very persuasive and likes to control those around him.

Highly graceful, charming, stylish, and seductive, the Scorpio woman is very independent by nature and has a mind of her own. She is born with leadership qualities and rarely follows others. In anything she does, if she is not in the role of a leader, she loses interest in the work. Because security is always important to the Scorpio woman, she prefers men who are stronger and more superior than she is. She is attracted to intelligent and smart people, hence she includes few people in her group. She is ambitious and hardworking; that is why she can attain recognition and professional stature easily. She can do extremely well as a chef, medical provider, entertainer, and politician.

With New Moon in your sign, this November is the perfect time to put in maximum efforts to reap long-term rewards. Your family members will be supportive and assist you in making important decisions. Pending jobs and projects will be completed to your satisfaction. Your health will be normal, but the health of a family member may cause stress and anxiety. A distant journey—preferably overseas—brings financial benefits and an opportunity to meet eminent and influential people.

Lucky Days – Tuesday
Lucky Dates – 3, 9, 12, 22
Lucky Gemstone – Red Coral

Libra Celebrity: Bill Gates, Hillary Clinton, Charles Bronson, Prince Charles, Danny Devito, Whoopi Goldberg, Demi Moore, Meg Ryan, Leonardo Dicaprio, Julia Roberts, Dolph Lundgren

Ruling Planet: Mars
Symbol: Scorpion
Element: Water
Lucky Color: Red
Lucky Stone: Red coral
Best Professions/Fields: Cook, surgeon, police officer, military, firefighter
Body Parts: Sex organs
Good Points: Strong willpower, courageous, confident, honest
Bad Points: Secretive, hasty, violent, ruthless, suspicious, intolerant
Soul Mates: Cancer, Pisces
Just Say No: Gemini, Aquarius

MONTHLY HOROSCOPE FOR EACH SIGN

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Aries (March 21 to April 19)

The million-dollar smile you always wear makes it very easy for you to make friends and win favors. You are smart and talented, but you need to control your tendency to be stubborn, arrogant, and extravagant this month. With Full Moon in your sign, you will find many good investment opportunities. Be highly judicious in making your decisions and don’t share your ideas and plans with people you can’t trust. Businessmen will expand into new and more profitable ventures. This also seems to be a highly rewarding period for journalists, doctors, and marketing professionals. If you have a family, your spouse and children will be supportive but require additional attention from you. For those eligible, wedding bells seem likely toward the month’s end.

Lucky Days – Sunday
Lucky Dates – 5, 12, 26
Lucky Gemstone – Garnet

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Taurus (April 20 to May 20)

Venus makes you smart, practical, honest, methodical, and emotional this November. You will be helpful and sincere with your friends and enjoy enormous respect in your group, but you need to check your tendency to be rigid and jealous at times. If you concentrate on your priorities this month, your efforts will bring the results you desire. New plans and ventures will start on a positive note, while past investments will fetch returns and long-pending property disputes will settle amicably. Unexpected gifts and presents from near ones and friends will keep you in high spirits. Things will be pleasant on the family front, as your children and spouse will provide you with love and affection. While your health seems fine, it’s recommended that you avoid overeating and alcohol.

Lucky Days – Friday
Lucky Dates – 1, 10, 16, 28
Lucky Gemstone – Opal

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Gemini (May 21 to June 20)

Mercury makes you intelligent, energetic, confident, and enthusiastic. You have the ability to make firm decisions—and once you do, they last forever. You are strong and diplomatic, but you need to check your tendency to sometimes be short-tempered and vindictive. You will make major gains this November if you associate with creative people. With your performance at its best, you will easily impress your seniors with your dedication and ability to handle jobs that require immense responsibility. Property transactions, construction, or renovations will be high on your agenda. Moments at home will not be all that pleasant, and you will suffer due to the very unpredictable behavior of your spouse. Gratefully, spiritual gains will provide solace and comfort. A journey abroad is also on the cards for some of you.

Lucky Days – Wednesday
Lucky Dates – 6, 14, 25
Lucky Gemstone – Emerald

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Cancer (June 21 to July 22)

As your sign lord is Moon, you are original, active, responsible, trustworthy, and very simple. You love a free and spontaneous life and have very original ideas, but you need to control your tendency to dominate, overspend, and be destructive at times. This month, unexpected expenses will play on your mind. Investments in real estate will prove highly rewarding, however, indulging in speculation will be detrimental and should be avoided. Your interactions with like-minded people will bring you new and innovative ideas, and people you hardly know will approach you for help. Children will be a major source of happiness.

Lucky Days – Monday
Lucky Dates – 4, 11, 20, 30
Lucky Gemstone – Pearl

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Leo (July 23 to August 22)

Being born under the Sun, you will be highly imaginative, practical, emotional, and generous this month. You will have a very sharp mind, an exceptional power to grasp concepts, and believe that it is never too late to learn. You have a pleasing personality and manners, but you need to check your tendency to be extravagant and moody at times. Although new plans and projects will allure you, instant gains might not be possible. Investment is definitely recommended, but sudden losses due to thoughtless decisions cannot be ruled out. New romance for some seems likely, while others will get married. Distant pilgrimage is certain later in the month; however, don’t be too friendly with strangers and avoid disclosing your plans, as the chances of deceit are very strong. Be especially careful while lending money and take extra care of your jewelry and precious gifts.

Lucky Days – Sunday
Lucky Dates – 2, 10, 21
Lucky Gemstone – Ruby

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Virgo (August 23 – September 22)

Mercury makes you energetic, ambitious, dignified, and intelligent. Your outstanding personality gifts you with the ability to make many friends. Others always appreciate your sincerity and commitment, but you need to check your tendency to sometimes be overly ambitious and jealous. This November, new money-making ventures prove highly lucrative. Your financial position will improve remarkably, and you will spend more on luxuries to increase your comfort level. Foreign trips will also bring monetary gains, while investment in stocks and real estate is recommended for long-term gains. Throughout this month, your spouse will be cooperative and shower you with love and affection. Marriage proposals seem likely for those eligible.

Lucky Days – Wednesday
Lucky Dates – 6, 18, 27
Lucky Gemstone – Moonstone

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Libra (September 23 – October 22)

Ruled by Venus, you are energetic, jovial, reliable, and highly organized. You possess a magnetic appeal and are very fond of accepting challenges, but you need to check your tendency to be moody, timid, and spendthrift at times. This month, new friendships and contacts will develop, and someone close to you will bring unexpected opportunities. Financial gains will also accrue from past investments. It seems to be a wonderful period to do things that you really enjoy and that make you feel good. A distant journey for pleasure or pilgrimage seems likely later in November. Your health will remain good, but the health of an aged family member will concern you.

Lucky Days – Friday
Lucky Dates – 6, 15, 24
Lucky Gemstone – Diamond

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Sagittarius (November 22 to December 21)

Jupiter blesses you with a lot of energy, sensitivity, generosity, and wisdom. Your ability to make quick decisions makes you highly respected, but you need to check your tendency to be restless, hasty, and timid at times. This November, as Jupiter enters your sign, your loved ones will do things that will please you. Your energy level and confidence will be high, allowing you to complete more work in less time. Distant travel will bring pleasure and rewards. Despite some initial hiccups, your health will be more or less fine. Spend time practicing meditation and yoga for remarkable gains.

Lucky Days – Thursday
Lucky Dates – 3, 12, 22
Lucky Gemstone – Yellow Sapphire

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Capricorn (December 22 to January 19)

This November, you’ll be highly energetic, independent, ambitious, and willing to make bold decisions. You will be extremely helpful and enjoy socializing with people who have similar views, but you also need to check your tendency to sometimes be shy, introverted, and lazy. Your imagination and skills will do wonders for you, and your creativity will help you accomplish difficult tasks. Some excellent opportunities will come through your association with people who hold position of authority, and your rewards will be commensurate with your efforts. It’s not a very favorable period for a matrimonial alliance, but exciting news from children can be expected toward the end of the month.

Lucky Days – Monday
Lucky Dates – 2, 10, 15, 26
Lucky Gemstone – Blue Sapphire

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Aquarius (January 20 to February 18)

Being blessed with Saturn’s energy, you are independent, intelligent, and friendly. You possess a unique sense of humor that makes you very popular in your group. You dislike arguments and confrontation, but you need to check your tendency to be jealous, introverted, and selfish at times. This month, romantic entanglement will be pleasant and chances to enter into a matrimonial alliance are very strong. New ventures and partnerships will be profitable. Religious feelings will arise, leading you to embark on a pilgrimage later in the month. Expect gifts and goodies both in cash and kind, but some unforeseen expenses will take you by surprise.

Lucky Days – Thursday
Lucky Dates – 10, 16, 24
Lucky Gemstone – Topaz

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Pisces (February 19 to March 20)

This November, you will be cheerful, confident, assertive, and gifted with remarkable imagination and talent. However, you need to control your tendency to sometimes be erratic, hypocritical, and jealous. The efforts that you put forth will bring excellent results. Romance will be on the top of your list, and a new intimate alliance for those currently unattached seems strong. Your financial condition will improve as you pick up jobs involving higher responsibility and position. Some exhilarating news from distant relations will boost the spirits of your entire family. Travel and journey will be highly pleasurable.

Lucky Days – Tuesday
Lucky Dates – 5, 11, 21, 30
Lucky Gemstone – Red Coral

>>For a private session with Sanjeev Verma, the meditation master, life coach, spiritual master and Vedic astrologer, visit Sanjeevsv.com or call +1-519-721-1234.

The post Your November Horoscope—A Time of Abundance appeared first on Sonima.

I often look back on my life and think of all the regrets I have. There’s a list of things I wish I had done instead of what I actually did. What can I do to let go of the past and accept that I cannot change it?

From,
Stuck in the Past

Dear Stuck in the Past,

Thank you for writing in. I think most of us have thought about our personal histories in the way you describe and, indeed, the facts of the past are not something we can change. However, we can improve our relationship to how we currently hold ourselves and our history, and this is what we will focus on here.

In reflecting on our past, we may fall into a trap known as the hindsight bias. This is our tendency to judge our past experiences from the perspective of our current knowledge and skills. This perspective can cause distress. When we apply our existing knowledge to the past, we may conclude that we should have known better or done something different to prevent the thing from happening.

This type of thinking can lead to false conclusions. These erroneous conclusions do not consider the possibility that the adverse event may have happened anyway, or at a different time. Furthermore, we must consider that most people act with their best knowledge and skill set at the time. Therefore, it is unfair to compare your past self to your current, more developed self.

Remembering and understanding this bias is a path toward making peace with the past and freeing up our energy to be intentional in the present moment. The hindsight bias sounds useful from a theoretical stance, but how can we liberate ourselves from unhelpful beliefs we have developed?

The remainder of this article describes a meditative process on how to let go through self-compassion. You will need a quiet space, a journal, and a moderate amount of time to complete this practice with integrity.

A Meditation Practice to Let Go of the Past

1. Take a few moments to quiet down and observe your breathing.

2. When you feel settled, call into attention a memory or event from your past that you feel able and ready to release.

3. When you have this event or memory in your awareness, notice how it affects you. Record what images, physical sensations, emotions, or thoughts come up for you. Typically aspects from our past that haunt us cause some physical tightening, tensing, or gripping in our muscles. You may notice changes in your breathing pattern or perhaps alterations in your heart rate.

It may be helpful to pause here and record your observations. Then, for now, allow your experience to be as it is. There is nothing to do and nowhere to go with it. For the moment, let it be.

Related: How to Meditate Anywhere

4. Inquire within yourself and determine what other significant events may have been going on in your life that may have influenced your past actions. Do this with compassion and without self-blame or judgment. When you feel that you have gathered all this data, take a moment and write it down.

5. Next, reflect on how this event may be impacting how you think about yourself. How does it change your feelings about others or your relationships with them? How does it affect your current view of the world in general? For example, does this thing that you wish you had done contribute to you believing that you are blameworthy or flawed? Do you think that others think less of you? Does this experience shift your belief that the world is mostly a benevolent place where you can have a meaningful life? Again, pause and record your reflections.

6. Once you get these written down, see if you can challenge them. A couple of helpful questions you can ask yourself include: a) Are these 100% accurate interpretations? b) Are they serving your healing or keeping you stuck? If you conclude that these are false beliefs that keep you stuck, then it is a good idea to figure out an alternative version of them.

Challenging these thoughts will enable you to begin to release them. This process can be tricky. A helpful technique comes from self-compassion teacher Kristin Neff. She suggests thinking about what you might tell a close friend if they were suffering in a similar way as you are. I invite you to enter this inquiry and see what you find. Then, when you feel ready, write the statements down.

7. When you are ready for the next stage, shift toward offering the loving and kind statements that you would say to your friend to yourself. Recite these statements to yourself while sitting in meditation. Notice how offering these more loving phrases to yourself may shift your experience in contrast to where you were at the beginning of this entire practice. Again, notice your thoughts, emotions, and the physical sensations in your body. In what ways did bringing this element of self-compassion into your practice shift your experience? Do you feel more able to release the old, habitual ways of thinking about your past and trust in your new perspective?

You will likely have to work this practice several times over and modify it in any way necessary to increase its resonance for you. Take your time and be patient and kind with yourself.

Thank you for writing in with your question. I wish you the best on this journey.

Many blessings,
John

The post Learning to Let Go of the Past appeared first on Sonima.

Like many, I entered the realm of yoga through the gateway of asana practice. What a fantastical entry point! I became mesmerized by the linking of movement with breath, thrilled by the challenges of unfamiliar body positions, obsessed with attaining postures like souvenirs, and coaxed by the calming effects of physical exertion. By the time the “honeymoon” faded, there was no turning back. Instead, the true instruction of yoga began. Practice became the tool with which to explore the depths and shadows of the places I did not want to go.

I ended up writing a children’s book in disguise about this very thing. You see, Young Yogi and the Mind Monsters is actually written for people like me, people who learn best when things are simplified and fun. The book transforms Samadhi Pada—the first chapter of Patanjali’s classic Yoga Sutras—into a whimsical, illustrated story told through the eyes of a little boy called Young Yogi. Patanjali is his friend, and together they have lots to say about the rest of that yoga iceberg. Young Yogi meets all kinds of crazy characters who challenge and enlighten him on his journey of understanding what yoga is really about.

For example, one of the first and most valuable things Patanjali says about suffering is that yoga is the ceasing of the “crazies,” or the turnings of the mind. Once the crazies stop, you can dwell in the truth of your nature. Otherwise, you mistakenly identify with the crazies and their patterns, and you suffer. Young Yogi learns that these “Mind Monsters” are simply self-generated and that his belief in them only enhances their power. Likewise, when he does not believe in them, they cease to exist as a source of suffering.

As the story progresses, Young Yogi continually learns that nothing is as it seems. Bullies become friends, trees become teachers, and his mind becomes a source of liberation.

Ironically, in writing this book, I had to overcome my own Mind Monsters. The same fears, insecurities, and frustrations that plague Young Yogi have plagued me, and, incidentally, they’re many of the same feelings I wanted to avoid on a yoga mat and in life in general. The feeling of not being good enough has been a loud Monster in my life. But being vulnerable, insecure, creatively frozen, and rejected by publishers could not be avoided during this project. Now I see how all these experiences led to growth, self-acceptance, and the availability to face life’s challenges. Young Yogi taught me to love myself anyway, to write anyway, and, most important, to lighten up!

Related: A Meditation for Self-Love and Acceptance from Deepak Chopra

Another big lesson Patanjali shares about practice is to show up and detach or “let it go.” This can obviously be applied to asana practice, but it’s really a principle of life: Show up for each moment and let go for the next. Young Yogi learns this through his righteous surfing guru, Anders, who tells him, “Just, like, practice the right way. A lot. And for, like, a really long time, and without too many breaks. You gotta be total, dude!” Young Yogi learns to show up even when he fails, even when he is fearful and angry or when resistance is strong.

In writing Young Yogi, there were periods of time when I gave up—versions written only to be thrown into the trash, collaborations that failed, and a seemingly endless array of more obstacles to face once the book was actually written. It’s been years in the making. Still, I took the lessons to heart, and I showed up, did my best, and let it go.

Young Yogi finally overcomes the Mind Monsters and learns to live in a state of presence—and with peace of mind and tranquility with what arises—by learning ways to focus his mind or “tame the monsters”. For example, one can chant OM, or focus on the breath, an arising sensation, an inner light, or any desire-less object. Thanks to Patanjali, we have many tools at our disposal.

My own journey with yoga has been a deepening of presence, experiential understanding, and quiet contemplation. I’m indebted to my friend, Young Yogi, who shared so much with me about courage, honesty, and perseverance through the essence of Patanjali’s philosophy. The ceasing of suffering is possible and accessible for anyone, at any age. Coming to know the wisdom of Patanjali through the creation of this book helped me explore the depths beneath the surface, and it is my hope and wish that Young Yogi will do that for you, too.

The post How Writing a Children’s Book Deepened My Yoga Practice appeared first on Sonima.

“You are going to mess this up. You always mess things up,” they say. “You will fail. You ruined things. You are too old to do that. You are not as pretty as her. You are so dumb.”

They are my inner critic. They sound like a narration behind all my activities, but especially the ones that are challenging, difficult, new, and scary.

Sometimes, when I feel a little stronger, I summon some different voices from the depth to challenge them. Sometimes these voices try and conquer the inner critic by force:

“Shut up! You suck! You are wrong! I will succeed! I am smart! I am pretty!”

Sometimes my inner cheerleader tries to reason with my inner critic:

“Yes, I’ve made mistakes, but this time I really think I can do it. This could all go badly, but I still think I should try? Right?”

During these moments, it becomes an epic back-and-forth conversation between the inner critic and the inner cheerleader. These conversations leave me feeling distracted, frenetic, lonely, and exhausted. All I want to do is escape into my phone or eight hours of Netflix.

Sound familiar? We all carry around inner critics who cause us a lot of pain and suffering. The good news is that Buddhist wisdom offers us a way out of this suffering that is different than running away from it or trying to beat it down with force. The way out is through.

Consider this story from Tibetan Buddhist tradition about a monk named Milarepa: Milarepa lived alone in the mountains. On his way back from gathering wood one day, he arrived at his hut to see it filled to the brim with ferocious demons. Demons were on the table, on the floor—they covered every square inch. Milarepa freaked out. He chased the demons around, screaming and throwing things at them. But they only multiplied and became more ferocious.

Milarepa, terrified, got a hold of himself and switched course. “Okay, fine,” he said to them, “If you don’t want to leave, I will teach you the dharma (path of awakening).” He began to read to them from the Buddhist wisdom texts. After a while, Milarepa peeked up from his book. They were all still there, still terrifying, but now staring at him quietly.

Related: The Fascinating Science of Why You’re So Hard on Yourself

“Okay, okay,” he said. “You win. I surrender. You are allowed to stay. I will try and learn from you. Please teach me what you need to teach me.” One by one, they all disappeared with the exception of one, the largest, most ferocious of them all. Milarepa looked at this demon. The demon looked back, growling and snarling with his enormous jaws and fangs. Milarepa walked up to the demon and slowly laid his head down inside the demon’s mouth. The demon stepped back, bowed low to Milarepa, and disappeared.

Our inner demons are just as ferocious and tenacious as Milarepa’s. We live with them in the tiny huts of our minds, and they make us miserable and afraid. Yelling at them and cursing them out will never work. Reasoning with them by trying to use our inner cheerleader and relentless positivity will also never work. Listening to them and learning from them will get us a lot farther, but ultimately, we have to go deeper. We have to go as close as possible to our scariest demon, our meanest inner voice, and surrender.

What might that look like in real life? One of my life-long demons is jealousy. I have struggled with feeling jealous of other people whom I perceive to have more than me, that get more attention than me, or seem better than me in some way. This mostly comes out in relationships, where I have made many partners feel terrible with accusations and fights.

At the same time, for years, I felt so deeply ashamed of that jealousy and so horrified by it that I tried really hard to repress it (“Stop it, Yael! You are being ridiculous!”), to reason with it (“Jealousy is not helpful in this situation”), and even, begrudgingly, to co-exist with it in times of meditation (which has helped, but not entirely). Like Milerapa, the only times my jealousy has actually subsided in major ways have been when—as lovingly as possible—I went as close as possible to the feeling to see what was there.

What did I see when I got real close and cozy? What was in my jealousy? A tremendous fear of not being enough. The deep well of pain from feeling neglected and unseen as a child. Panic about the scarcity of love and my fear of not getting any. When I looked at these pains and fears, my heart opened to the jealousy and the poor little one inside who was feeling it. I tried to mentally wrap my arms around her. “Poor baby,” I said to myself. “Poor jealousy. I’m sorry I’ve been so cruel to you. I am here for you now.”

What does your inner critic look like? What are your pesky, ferocious, terrible demons? Can you summon the bravery to come closer, put down your weapons, and open your heart?

The post How to Work with Your Inner Critic appeared first on Sonima.

These cosmic powers are likely to bring positive results. The conjunction of Venus and Mercury in the star of Rahu indicates the need to concentrate your creative energy on long-term goals and focus on what’s meaningful and important to you. Your patience, commitment, and hard work will lead to steady growth, so find what inspires you and build that up into something significant.

Jupiter is about to end its zodiac cycle as it enters its own sign, Sagittarius. This transit indicates the need to reassess and reevaluate your progress regularly. This way you can decide what you need to do and change to accomplish your goals. With Mars and Sun transiting through Virgo, you are likely to come up with new ideas that promise financial gains. The positive influence of stars will give you strong intuition, so trust your gut. Your unconventional approach and innovative ideas promise success.

The auspicious days of Navratri end October 6. October 8 is Dussehra, and Deepawali (the festival of lights) is October 27.

Monthly mantra: “Om Sri Maha Lakshmiyei Namaha.”

Pronunciation: Om shree mah-ha laksh-mee-yie nam-ha

Meaning: Salutations to the Goddess Lakshmi, the energy of abundance.

SUN SIGN OF THE MONTH

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Libra (September 23 – October 22)

Libra is the seventh sign of the Zodiac, and its symbol is the Scale. Librans are recognized as the most peace-loving and harmonious people and are known for their sincerity, commitment, and love for others. Being highly balanced in their approach, when confronted with a problem, they try to solve the matter amicably and without taking sides. Librans are true party animals who know how to make the best out of each and every situation. They want to experiment with new things, whether that’s food, fashion, or meeting people. Bring a movable sign, they like to travel a lot and hardly ever stay at one place for a long duration. They are charming, witty, and rarely in a gloomy mood. Ruled by Venus, they’re also highly emotional and sensitive. They have a strong desire for love, compassion, and understanding, yet because they’re an idealistic sign, it’s hard to satisfy Libran natives.

A Libran male is strongly built, with a magnetic personality and sense of humor that pulls a crowd at any social event. Being highly creative, he’s interested in acting and music and is a great entertainer. He also enjoys a large social circle and makes a good host. A Libran man is highly fashion-conscious and has high taste. He has very strong humanitarian qualities and expresses them in a very positive way. Being ambitious, he works hard to achieve his results. However, a Libran male should not undertake more responsibility then he can handle, preferably seeking balance between work and free time.

A Libran woman is the most feminine sign of the Zodiac. She is graceful, elegant, charming, sensitive, stylish, multitalented, and stands out in the crowd. She loves perfection, and this is manifested in everything she does. She also has great appreciation for art and surrounds herself with beautiful things. However, a Libran woman is hard to please because she cannot accept anything below her standards. If you win her favor, she is highly devoted in a relationship and is a good wife and mother. Her enormous talents give her exceptional strength. She can excel as a singer, artist, entertainer, or fashion designer, and also in finance and management.

A Libran can be trusted with a secret. With new moon in Libra this October, you will make new friends, and the relationships you establish at work will be lasting and lead to favorable results. With planets in your favor, gains from past and recent investments cannot be ruled out, but unless you spend sensibly, you are likely to remain in a financial crunch. If you have children, you will provide them with nothing but the best, and those with a spouse can expect thrilling news later in the month. Distant journeys, maybe overseas for some, will be highly pleasurable and rewarding. A spiritual person provides solace and mental peace.

Lucky Days – Friday
Lucky Dates – 2, 12, 18, 24
Lucky Gemstone – Zircon

Libra Celebrity: Will Smith, Michael Douglas, Catherine Zeta-Jones, Matt Damon, Kim Kardashian, Gwen Stefani, Kate Winslet, Alicia Silverstone, Sting, Sigourney Weaver, Alesha Dixon, Gwyneth Paltrow, Frieda Pinto

Ruling Planet: Venus
Symbol: The Scale
Element: Air
Lucky Colors: White, Blue
Lucky Stones: Diamond, Opal, White Sapphire
Best Professions/Fields: Fashion Designing, Beauty Parlor, Finance, Restaurant, Entertainer
Body Parts: Genitals
Good Points: Creative, Peace-Loving, Affectionate, Artistic, Fun-Loving
Bad Points: Erratic, Lazy, Unwise
Soul Mates: Gemini, Aquarius
Just Say No: Leo

MONTHLY HOROSCOPE FOR EACH SIGN

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Aries (March 21 to April 19)

Feeling full of energy and creativity, you will enjoy each day to its best as long as you control any urges to be restless, moody, or stubborn this month. Interactions with like-minded people will bring valuable knowledge, and professional changes—if made toward the middle of the month—will prove to be beneficial. Then, later in the month, real-estate transactions and new sources of income are likely to improve your financial position. Although you prefer to take the initiative in romance, your love life will depend more on the mood of your partner.

Lucky Days – Tuesday
Lucky Dates – 5, 10, 22
Lucky Gemstone – Red Coral

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Taurus (April 20 to May 20)

You will possess a charm that effortlessly attracts others and makes your presence felt at any gathering this October. Unexpected events at work place are likely to bother your mind, which will affect your future business plans and investments. Expect a very positive turnaround in your finances toward the middle of the month, and know that matters related to property will also bring you gains. In the meantime, stay within your budget. Renovation of the house or construction activities will be high on your agenda. Preventive medicines should not be avoided at any cost.

Lucky Days – Friday
Lucky Dates – 6, 13, 22, 27
Lucky Gemstone – Diamond

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Gemini (May 21 to June 20)

This October, your inability to gather properous and accurate information will lead to lots of embarrassment or losses. On the positive side, the creative ideas that you turn into reality will have long-lasting results. You’ll also make good investments, and realize more immediate returns on them. Romance will flourish—some lovebirds will even venture into a matrimonial alliance—while friends and close relatives will appreciate your sensitive and helpful nature. Despite tensions and stress, your health will be fine.

Lucky Days – Wednesday
Lucky Dates – 3, 16, 25
Lucky Gemstone – Jade

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Cancer (June 21 to July 22)

October will be full of exciting activities and opportunities, as you may visit new and distant places. A rise in your confidence and determination enables you to handle difficult tasks with ease. Interactions with people at parties and clubs you frequent will lead to stronger relationships. Some will find new romance and immensely enjoy the time they spend with that special person. You’ll spend more on entertainment and make valuable purchases for the house. Despite your hectic schedule, your health will be fine.

Lucky Days – Monday
Lucky Dates – 6, 11, 19, 28
Lucky Gemstone – Moon Stone

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Leo (July 23 to August 22)

This October, your planets shine brightly, bringing success and prosperity on every venture you undertake. The organization you work for will undergo a few changes that strengthen your position in your group. New friends and interesting conversations will help improve your intellectual mind. Matrimonial alliance seems likely for some, and children will bring happy news later in the month.

Lucky Days – Thursday
Lucky Dates – 3, 16, 21
Lucky Gemstone – Garnet

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Virgo (August 23 – September 22)

This month, you will be highly religious and take special interest in social reforms. The organization you work for will not understand the challenging conditions that you toil under. You need to spend conservatively to meet your expenses, but some improvement in your financial position is certain later this month. Your spouse will be under great stress and require lots of your support. Pilgrimage or distant travel later this month cannot be ruled out. Plenty of gifts and presents from visiting guests will lift your spirits.

Lucky Days – Saturday
Lucky Dates – 1, 14, 22, 30
Lucky Gemstone – Opal

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Scorpio (October 23 – November 21)

Your work will offer you great opportunities to express your skills this October. However, certain changes will be essential. Take extra care of the important documents that you carry while traveling, as a few losses due to theft and hasty decisions seem likely. Business people should see their new plans and ventures implemented. You will be emotionally interested in someone whom you do not get to see very often, and a romantic entanglement will disturb your concentration and decision-making abilities. Property investment will be beneficial.

Lucky Days – Monday
Lucky Dates – 5, 10, 21
Lucky Gemstone – Pearl

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Sagittarius (November 22 to December 21)

You will achieve a lot this month because of your systematic approach to life. You have many good qualities and are always trying to change for the better. Investments that you make will bring gains—but only in the long run. You will be asked to handle additional responsibilities and receive a boost to your income. When your spouse falls ill for a few days, it will be important for you to extend maximum help. A few loving words will make a world of difference to your relationship. Your confidence and morale reach new heights as you establish important contacts.

Lucky Days – Sunday
Lucky Dates – 6, 12, 18
Lucky Gemstone – Yellow Sapphire

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Capricorn (December 22 to January 19)

This month, your employer will have high expectations from you, adding tremendous pressure. Financial gains are certain, but do not share your business plans with people who have little to do with you, and avoid partnerships as much as possible. Romantically, your spouse will look after you well. The two of you will enjoy living and traveling together, and your strong relationship will strengthen throughout the month. If you have any legal problems, they will get sorted out to your satisfaction.

Lucky Days – Saturday
Lucky Dates – 8, 11, 18, 26
Lucky Gemstone – Blue Sapphire

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Aquarius (January 20 to February 18)

This October you will accept new challenges and set difficult goals for yourself, but you may find them hard to achieve because of your timidity and introverted tendencies. Work pressure will have you behaving erratically, and you must invest wisely, as unexpected gains and losses are foreseen. Those in artistic fields, advertising, or media will see remarkable career growth. If married, your spouse will be caring, loving, and affectionate. Pilgrimage toward the month-end provides you with comfort and solace. Take care of your health.

Lucky Days – Friday
Lucky Dates – 4, 13, 24
Lucky Gemstone – Opal

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Pisces (February 19 to March 20)

As sign lord Jupiter transits through Scorpio, you will be very straightforward in your speech and actions. And with full moon in your sign, you will be in a strong position at your place of work and assume even more authority. Family members and colleagues will be supportive. Your total earnings for the month will be excellent, but your expenses will be high as well, so continue to save and invest for the future. New contacts will develop through social activities, and the relationship with your spouse will be healthy and highly cordial. Your parents’ health may bring you moments of stress and anxiety.

Lucky Days – Tuesday
Lucky Dates – 6, 15, 23
Lucky Gemstone – Topaz

>>For a private session with Sanjeev Verma, the meditation master, life coach, spiritual master and Vedic astrologer, visit Sanjeevsv.com or call +1-519-721-1234.

The post Your October Horoscope—Nothing Can Stop You appeared first on Sonima.

Anytime I need to make a decision, it seems that I ask every single person close to me what they think I should do. I tell myself that I want to be fully informed and not miss any “blind spots” before I make a move. But even after I make my decision, I sometimes end up wondering if I did the right thing. Is this normal? And how do I stop all of this overthinking and think for myself?

With gratitude,

Crowd-sourcer

Dear Crowd-sourcer,

I think most of us can relate to your question in that we’ve likely felt challenged by a daunting decision at some point. What comes to me when I reflect on your words is the journey that every person must make toward trusting yourself and overcoming the fear of failing.

Self-trust is developed incrementally across time through practice and experience. My chosen route toward developing self-trust is mindfulness. In this context, mindfulness involves growing familiar with yourself and clarifying your values, wants, and desires. These critical dimensions of self-awareness are necessary to live a values-based and purpose-driven life. These elements are always alive within, and they are there to be discovered or remembered—we simply need to be awakened (or reawakened) to our inner guide.

The meditation practice is a process of lifting away barriers that we’ve built between our inner guide and our conscious awareness. It involves a quieting down in order to allow your inner guide to be heard. Here is a short and simple mindfulness practice, inspired by the work of American philosopher Eugene Gendlin to help move you toward discovering your authentic self and learning to trust yourself.

A Meditation for Learning to Trust Yourself

1. Find a comfortable, safe, quiet, private place where you will not be disturbed. Choose a relaxing position, whether that is sitting, standing, or lying down. Breathe and, if it feels OK for you, close your eyes. If not, practice with a soft gaze.

2. As you breathe, feel the breath as a doorway to presence. Take a few moments to gather your awareness through these natural breaths. Let the breath be exactly as it is. Feel that there is nothing to do in this moment other than settle in and breathe.

3. When you feel that you have reached a centered place, relax a hand or both hands onto your heart. As you do so, notice what you feel physically, mentally, and emotionally. This is your baseline state.

4. Now bring a situation to mind on which you need guidance. I recommend starting with an easier decision rather than a big one.

5. Visualize this situation and, slowly, one by one, imagine the different actions you could take.

6. As you bring these different possibilities and their related actions to mind, notice what feedback you get. Take mind of the thoughts, images, emotions, and sensations in your body.

7. If you explore a particular possibility and feel nothing, that is an indicator to let that option go.

8. Your body will give you a resounding “yes” when you have hit upon what may be a good decision. Spend a few moments sitting with that decision and confirming that it feels right.

When you feel complete with this practice, intentionally come back to your breathing. Close out the practice with a feeling of gratitude for yourself for taking this time to practice. Intentionally release the meditation with an exhale, and return back to your day.

Related: Find the Confidence to Celebrate Your Successes

The Next Step: Take Action

Now it’s time to put your insight from the meditation into practice. Given your question, I want to share a few reflections on how you can frame this stage of the practice.

As human beings, we must accept that we cannot take in an unlimited amount of data about a given situation. We do not have infinite computing capacities, and in most circumstances we are also bound by time. Overthinking a situation can lead to inaction, as we may become frozen.

But life constantly invites us to act. In that action, we must do our best to hold healthy and ethical intentions, consider the available data we have from all sources, decide, act, and ultimately trust that we can be with whatever the outcome is, no matter how difficult. We must also acknowledge and release what is forsaken in our choices. It is our duty to accept that we may miss the mark and to take responsibility when we do, recognizing mistakes as learning opportunities.

Stepping into responsibility like this can absolutely be scary and overwhelming. However, choice and responsibility are what makes our freedom possible.

Warmly,

John

The post Do You Really Trust Yourself? appeared first on Sonima.

Yoga provides specific practices for this purpose: yamas (social observances) and niyamas (personal observances). Yama and niyama are the first two of ashtanga yoga’s eight limbs. When combined with āsana (the practice of postures) and prāṇāyāma (breathing techniques), they help to bring the mind and senses into a state of stable attention. This allows for progression in the later four limbs of yoga, which focus on attaining higher meditative states. Following yama and niyama is the foundation for a yoga practice that allows us to operate smoothly and easily in the world. It provides us with greater mental clarity, freeing up much of the energy that is otherwise wasted when we are out of sync with our physical, mental, and emotional surroundings.

Many people are familiar with the five yamas and five niyamas outlined in Patanjali’s Yoga Sutras, but other hatha yoga texts such as the Hatha Yoga Pradipika of Svātmarāma and the Yoga Yājñavalka include additional yamas and niyamas. These are also outlined in Krishnamacharya’s Yoga Makaranda, originally published in 1934.

Although the practice of the yamas will positively affect those around us, the main aim is for our internal transformation, which is essential for progression beyond the physical aspects of yoga practice. Additionally, by practicing the other limbs of ashtanga yoga, we will be able to bring greater perfection to each of the yamas, bringing greater clarity, peace, and joy in all our relationships. Below are six additional yamas not listed by Patanjali.

1. Kṣamā can be translated as patience or forgiveness. When we forgive, we relinquish the hold that past experience has on the mind and emotions. We are no longer bound by that experience. Kṣamā allows us to understand our situation from a broader perspective and to live more easily in the present moment.

Related: The Unique Power of Forgiveness on Your Health

2. Dhṛtiḥ means holding, seizing, keeping, supporting, firmness, constancy, resolution, will, or command. It can also have the meaning of satisfaction, contentment, or joy. In order to find success in any path, it is necessary to have a firm and unwavering conviction in what we do. When that steadfastness also has as an essence of satisfaction and contentment in the chosen path, the chances of maintaining our conviction, even in the face of obstacles, increase many times. Although dhṛtiḥ is not included in Patanjali’s list of yamas, he alludes to both its aspects in sūtra 1:14 when he states: “sātu dīrgha kāla nairantarya satkāra ādara āsevito dṛḍabhūmiḥ (practice becomes firmly established when it done for a long time, without interruption and with devotion and respect/enthusiasm).”

3. Dayā is sympathy or compassion. Being truly compassionate requires looking deeply into the hearts of others and trying to feel their experiences first-hand. We should try to see ourselves in others, and others within ourselves. Those great yogis who recognize that we are all an expression of the same consciousness and who experience unity within all beings are a perfect example of dayā. Patanjali’s sūtras on pratipakṣabhāvanam allude to dayā when he explains the importance of taking an opposing viewpoint in order to counteract our negative thoughts (vitarkas) and emotions.

4. Ārjava means straight, honest, sincere, or straightforward. We practice ārjava by aligning thought, speech, and action into one. The more we practice yoga and follow dharma, the more easily this process comes about. Ārjava is also described as meekness or humility. The mantra “idam na mama,” meaning, “This is not mine,” is uttered after making offerings during Vedic ceremonies. We should not gloat and say, ”Look what I have done,” but relinquish our ownership of any good results. Another smṛti text says, ”dharmaḥ kṣarati kīrtanāt,” meaning, “A virtue is spent by being made known through one’s own lips.” The attitude of a yogi should be that what we do is done happily for the good of all, and not for the purpose of recognition.

Related: The Power of Selfless Service

5. Mitāhāra means that one should not overeat, instead eating only the amount and types of food necessary to maintain good health and which are supportive of our sādhana (practice). Food should be simple, pure, and nourishing, but it is also very important not to become overly obsessed with diet. Food is sacred, it should be received with an attitude of reverence and thankfulness, and it should not be wasted. Regularity in eating is also very helpful for yoga practice. Consider the following śloka, which is mentioned as being quoted by Śrīdhara Swāmi in the Bhagavata Purana (Gita Press 1971): “dvau bhāgau pūrayedannaistoyenaikaṃ prapūrayet mārutasya pracārārthaṃ caturthamavaśeṣayet” (or “One should fill two-quarters of one’s belly with [articles of] food and one quarter with water. The fourth should be kept empty for the free passage of air”).

6. Śauca is cleanliness. External (bahir) or physical cleanliness refers not only to the body but also the surrounding environment, while internal (antara) cleanliness refers to a state of mental purity. Through external cleanliness, we become aware that the body is in a continual state of decay, resulting in a level of detachment from the physical body. At the same time, internal cleanliness results in an increase in mental clarity, greater control of the senses, and a vision or awareness of one’s own ātman or Self, the source of purity from within. Although there is indifference to the physical body, we will desire to maintain it in as pure state as possible in order to allow the full expression of the ātman.

Patanjali lists śauca as a niyama rather than a yama. He notes that attention to śauca will bring about saumanasya, or a state of gladness or cheerfulness in the mind. Therefore we should be careful not to become obsessive or puritanical in śauca.

The post Yoga Yamas: 6 Additional Yamas to Deepen Your Yoga Practice appeared first on Sonima.