Two weeks ago, we started our foray into what Patanjali calls “kriya yoga”, the yoga of action (Yoga Sutras, 2.1).
Kriya yoga has three components:
– “tapas”: self-discipline, self-restraint
– “svadhyaya”: Self-inquiry, Self-study
– “ishvarapranidhana”: devotion, surrender
This week, we focus on svadhyaya. Svadhyaya is any form of “study that leads to knowledge of the Self” (Sutra 2.44). We are talking about knowledge of the True Self here, not the ego or psyche. So the inquiry at hand is “who am I really?” Yoga teaches that we are not the body, nor the contents of the mind… but then what is left? What are we? Who are we?
The repetition of a mantra is one form of svadhyaya, or Self-inquiry. What is a mantra? In the context of yoga, a mantra is a phrase in Sanskrit that expresses an affirmation of, or devotion to Truth, Self and/or God. A few examples:
– “om”: the universal sound
– “om hari om”: “hari” is the remover of suffering
– “om namah shivaya”: I bow to Shiva/the True Self
– “anandohum”: I am bliss
– “so hum” – That I am
There are many others, some shorter, some longer. Pick one that appeals to you and stick to it. (Traditionally, a student was given a mantra by his/her teacher, but it is OK to choose your own.)
Mantra meditation is the intentional, focused repetition of a mantra. The intention is to quieten the dispersed chattering of the mind… to gather the mind, to harness its power, and to aim it at Truth… to find the Truth that lies within, beyond mind/thought.
When focusing on a mantra, it is normal for the mind to wander. Just notice, and bring the mind back to the mantra. It is helpful to coordinate the mantra with your breath. For example, if using the “so hum” mantra, say “so” as in you inhale and “hum” as you exhale. It is also helpful to focus on the space between your eyebrows or on heart centre. I once heard these three things – mantra, breath and focal point – referred to as “the three pillars of the mind”, and it has stuck with me ever since! Pillars, yes indeed, supporting, steadying, elevating the mind.
In class yesterday, we each chose a mantra at the beginning of class, and we kept returning to it throughout our practice. Coordinating the mantra with our breath, we silently repeated the mantra while holding or moving through the postures. And what was it like? Well, you’ll have to try it for yourself! Everyone’s experience is different, and our experience changes over time too. But I can share my experience, for what it’s worth. I find that mantra meditation during posture practice helps me to feel the pose in its entirety. My detail-oriented mind tends to focus on one small aspect of a posture, but with my mind fixed on a mantra, I feel that I’m more aware of the big picture. I feel a natural balance between effort and ease. I feel I can hold the postures longer. I feel greater enjoyment of the process, and less concern about “getting it right.” I feel a curiousity about how the mantra and posture relate… “so hum”… what does that mean, right now, as I hold this posture?
You can practice your mantra on and off the mat! All the time! What have you got to lose? The busy, restless, dissatisfied monkey mind? Sounds good to me!
Next week, we move on to the topic of ishvarapranidhana, usually translated as devotion or surrender. Join us, Wednesday 7-8:15pm, at Mill Road Community Space. Feel free to bring (or post below) any questions, comments, readings, etc., about any aspect of kriya yoga. Until then!