Yoga

Asanas

Astanga-yoga (8 limbs)

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1. Yamas(external disciplines): Clarify one’s relationship to the world of people and objects
Ahimsa: not harming
Satya: truthfulness
Asteya: not stealing
Brahmacarya: impeccable behavior, including sexual
Aparigraha: not being acquisitive

2. Niyamas (internal disciplines): personal principles governing the process of realization
Sauca: purification
Santosa: contentment
Tapas: intense discipline
Svadhyaya: self-study
Isvara-pranidhana: dedication tot he ideal of of pure awareness

3. Asana (sitting posture): cultivating profound physical steadiness and effortlessness in meditation
4. Pranayama (breath energy regulation): sustained observation and relaxation of all aspects of breathing, bringing about both a natural refinement of the respiratory process and body mind tranquility
5. Pratyahara (withdrawal of the senses): naturally occurring withdrawal from external sense objects as attention interiorizes
6. Dharana (concentration): locking attention on a single object/field
7. Dhyana (absorption): all mental formations relating to and object/field
8. Samadhi (integration): sustained coalescence of subject, object, and perceiving itself

Adopted from “The Yoga Sutras of Pantanjali”; Hartranft, Chip. Shambbhala Classics

Paramitas

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Paramitas: Transcendent Actions, The journey of exploration

1. Generosity
2. Discipline
3. Patience
4. Exertion
5. Meditation
6. Prajna

“Prajna is a way of seeing which continually dissolves any tendency to use things to get ground under our feet, a kind of bullshit detector that protects us from becoming righteous.”
-Pema Chodron

The three commitments

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First: Committing to not cause harm

When the mind is wild with mockery
And filled with pride and haughty arrogance,
And when you want to show the hidden faults of others,
To bring up old dissensions or to act deceitfully,
And when you want to fish for praise
Or criticize and spoil another’s name
Or use harsh language, sparring for a fight,
It’s then that like a log you should remain.
-Shantideva

Second: Committing to take care of one another

Taking the………vow to help others implies that instead of holding our own individual territory and defending it tooth and nail, we become open to the world that we are living in. It means we are willing to take on greater responsibility, immense responsibility. In fact it means taking a big chance
– Chogyam Trungpa Rinpoche

We are all children of the great spirit. We all belong to Mother Earth. Our planet is in great trouble, and if we keep carrying old grudges and do not work together, we will all die.
-Chief Seattle

Third: Committing to embrace the world just as is

Chaos should be regarded as extremely good news
– Chogyam Trungpa Rinpoche

Whatever is seen with the eyes is vividly unreal in emptiness, yet there is still form
Whatever is heard with the ears is the echo of emptiness, yet real
Good or Bad, happy or sad, all thoughts vanish into emptiness like the imprint of a bird in the sky.
– Chogyam Trungpa Rinpoche

5 Precepts; Thich Nhat Hanh
1. On protecting life: I will do my best to cultivate nonaggression and compassion and learn to protect life
2. On Respecting what belongs to others: Aware of the suffering caused by stealing or taking anything that belongs to others.
3. On not harming others with our sexual energy: Aware of the suffering caused by unmindful or aggressive sexual energy, I vow to be faithful to my current partner and not to harm others with my sexual energy
4. On mindful speech: Aware of the suffering caused by unmindful speech, I vow to cultivate right speech. Knowing that words can create happiness or suffering
5. On protecting the body and mind: Aware of the suffering caused by alcohol, drugs, and other intoxicants, I vow to not drink liquor or use drugs

Renunciation exercises:
Notice how you feel: What does it feel like in your body to have these cravings or aggressive urges?
Notice your thinking: What sort of thoughts do these give birth to?
Notice your actions: How do you treat yourself and other people when you feel this way?

Meditation

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Meditation: 6 points of good posture taught by Chogyam Trungpa
1. The Seat:
• Taking your seat means sitting with confidence, you have a right to be there
• Body in alignment; not to far forward or back, left or right
2. The Legs:
• Legs comfortably folded in front, knees lower than hips
• You can use the resting posture if you become uncomfortable. Keeping you back straight, bend your knees and bring closer to chest. You may wrap your legs with your arms to stay steady
3. The Torso:
• “Open front, strong back”, an erect spine without shoulders hunched forward
4. The Hands:
• “resting the mind”, hands on your thighs palms down
5. The Eyes:
• Keep eyes open, the gaze is 4- 6 feet in front of you
6. The Mouth:
• Keep the mouth open slightly, relaxed jaw

¼ of the awareness is on the breath
¾ of the awareness is on the space around the breath

When we are feeling mentally distracted, tag any thought as “thinking” and bring the focus to the exhale

Meditation exercise:
1. Contemplate your intention
2. Review the 6 points of meditation
3. Bring light awareness to the breath
4. Maintain gentle awareness of the breath as it goes in and out, or just as you exhale
5. Label all thoughts as “thinking”
6. Joyfully without judgment bring your attention back to the breath

“When we are present with the dynamic qualities of our lives , we’re also present with impermeance, uncertainty, and change”