The Healing Mantra

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Woman practicing a yoga pose

The rhythm of our culture has changed in response to COVID-crisis. For some, the mandated isolation has been the source of angst and others relished the chance to slow down. And we should also recognize the toll on human life across the globe, God rest their souls.

Personally, my response has been to offer a meditation class to the general public as a way of bringing peace and empowerment into people’s homes. As part of that class, we recite the mahamrityunjaya mantra, also known as “the healing mantra”.

For those who may have been attending the class, or those who may have an interest in the larger scope of yoga, I wanted to elaborate on the significance of the mantra.

Mahāmṛtañjaya Mantra
Om tryambakaṁ yajāmahe
sugandhim pūṣtivardhānam
urvārukamiva vandanān
mṛtyor mukśīya māmṛtāt

We worship Thee, oh sweet God of transcendental vision,
Giver of strength, who liberates from death.
May we be free from the bonds of death,
Like a ripe fruit dropping from the tree.
May we never again forget our immortal nature.

For the skeptic, it may seem a stretch that chanting would somehow translate into healing. How then does a mantra correspond to healing? Is it simply based on sentiment or are there other factors involved?

To answer this question, let us view the mantra from its indigenous perspective, which is very distinct from our modern, science-based world view.

Firstly, the healing mantra comes to us from a different time and paradigm quite unlike our own. In days gone past, people lived in the center of the natural world. They were much more attuned to her forces, rhythms, and currents.

Early yogis saw subtle, vibratory patterns woven into the fabric of the creation. These pre-manifest fields of energy are the preliminary force underlying Sanskrit mantras. Mantras are the vocal equivalent of these forces. Of course, they can be chanted silently as well. Through their recitation, our body and psyche align with these greater vibratory patterns. The resonance of the healing mantra is one of healing benediction.

“Its resonance is that of healing benediction.”

Secondly, mantras are embedded in mythology. In the case of the healing mantra, Lord Shiva, “God of transcendental vision”, rescues a teenage boy from a fated death and grants him immortality. The boy’s plight is not unlike our own. All of us are destined to pass, and yet, through the power of yoga, we can discover our immortal essence, the timeless atman or soul.

In India, as with many cultures, the lines between “mythology” and the material world are blurred. Parables, such as the origin of the healing mantra, are imbued with archetypal forces indelibly written in the hearts and minds of a culture. These stories are further brought to life by festivals and sacred places of pilgrimage – a living mythology you might say.

“These stories are further brought to life
By festivals and sacred places of pilgrimage.”

Thirdly, yogic wisdom places a premium on interior life; subjective experiences, particularly more expansive states of mind, have a validity unto themselves. Our felt-motivation behind our actions shape outcomes differently, even if it is the same action. Mom’s casserole, cooked with love, is much more satisfying than the store-bought variety, even if they are made with the exact same ingredients.

Similarly, our felt connection to or faith in the mantra will also shape its effectiveness. Some people readily embrace faith while others remain skeptical, which will result in different outcomes. Regular yoga practice, which may include mantra, increase one’s faith, either in themselves or the greater creation-equation.

In summary, yoga is an ancient system for total wellbeing and integration born out of the revelations of ancient sages who looked deeply into the patterns of nature and directly perceived the voice of mantra. Many of their discoveries and teachings were chronicled in the form of archetypal myths. In part, these myths come to life through faith and reverence. Mantras, such as the healing mantra, help us to attune to forces greater than our finite intellectual understanding.

Hatha Yoga Meditation Class
Taught from the serenity of my ‘yoga basement’ this class will emphasize the direct practice of tantric hatha yoga meditation, more so than theory or explanation.

Forty-minute class format:
– Intro and asana
– Candle lighting and Mahamritunjaya mantra (for personal and collective healing)
– Dedicated pranayama practice
– Guided meditation
– Closing mantra (Shantipath for peace)

Dates and Times and Location:
W/F | April 22nd to May 1st | 7:30am – 8:15am
Zoom link provided upon registration. = No charge =

Hope to see you there.

Yours in Peace,

Signature of the lead teacher for the Denver Yoga Underground.

REGISTER ON UNION

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Student Teaching

STUDENT TEACHING

As part of the Denver Yoga Underground’s program, trainees practice student teaching outside of the classroom and in the community.  Here is one notable example of how an entry level teacher navigated their first attempt at student teaching. As a prospective teacher, this article will teach you what it’s like to get stated teaching.

Q. What was your general impression of teaching yoga?  Highs and lows?

A. My overall impression of student teaching felt pretty good.  I’m starting to get more comfortable with “putting myself out there”.  I also received some good feedback from my student teaching partner Meghan. She said I conveyed a lot of confidence and a welcoming atmosphere.

Cueing poses still feel awkward, especially with people who are new.  I know what I want in my brain however it’s that does not always translate to my words.  I work to be clear and concise in my instructions and not overwhelm students with ambiguous instructions.

Q. Did you integrate any insights from the previous student teaching assignment?  What were they? 

A. I want to be genuine.  It is easy to get tangled up in the theory or cueing instructions and the class feels ‘stale’. Most recently, I’ve only been looking at a list of the asanas themselves and then describe based on my personal experience rather than the suggested cues in the manual.

Being genuine is necessary to capture the student’s attention and keep them engaged.  I can tell the difference when a teacher comes from their heart vs a route description.

Additionally, I have some structural challenges and study different variations. Everyone has a unique body, I want to be able to make everyone feel accepted and appropriately challenged, regardless of any physical limitations.

Finally, I work to create space or silence in the class. Students see themselves more clearly when there are fewer distractions. This is another reason to practice concise cues.

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Repetition in Meditation

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Visual representation of repetition in meditation

First, a word of thanks to all of those who extended their good wishes, food, and prayers after I broke my leg some three weeks ago.  I’m happy to say that the force of healing is alive within me and I make noticeable progress each day. In part, I attribute this healing to repetition in meditation.

As an offshoot of that healing process, I started to offer a free, online meditation course on Wednesday and Friday mornings, 7:30-8:10am. The class consists of a brief asana practice, opening mantra, followed by pranayama, then meditation proper, and a closing mantra. Admittedly, it starts abruptly to ensure we cover these synergistic practices. We don’t discuss theory so much as, well, just get started.

So, I want to give a little context and share one simple idea underlying our practice.  That is simply this, “repetition in meditation”. Repetition is integral to any discipline; whether it be learning the violin, fostering a loving relationship, or advancing spiritual growth. The journey of 1,000 begins with the first step.  And then the next step. And then the next step…. repetition.

There is a fairly well-known expression within meditation circles:

“Better to dig one deep well than many shallow holes.”

For this reason, the repetition in meditation technique I present remains the same for the remainder of the series. My hope is that we get enough of a footing on the method that it becomes a part of us – to give it a fair chance to positively shape the way we view ourselves and our world.

Adopting a single technique for forty days is a common benchmark to get acquainted with a technique.  After those forty days of repeated practice, you can adequately assess if you wish to continue, or not.  There is an overwhelming chance that you will see the benefit and want to continue, you will have seen the value of repetition in meditation.

At the same time, we live in a culture obsessed with variety, innovation, and distraction (largely for commercial purposes). Methodical repetition is antithetical to the pace of modern life (though that seems to be on hold for the moment). However, to develop mastery, or better yet, to develop mastery of your mind, body, and character it takes more than one try. With persistent effort, you will discover the benefit.  The meditation class is here to support you to develop that skill. Of course, I’d encourage you to practice outside of class as well.

“The beginner has many options, the master very few.”

The beginner has many options, the master very few.  As you develop your meditation practice, I invite you to embrace repetition.  Through repetition in meditation, gradually clear away the dust and grime that obscures the inner-mirror. This inner-mirror aids you to see yourself more clearly, to dismantle fear and anxiety and reflect greater peace and joy back upon you.  But it doesn’t all happen by itself, it requires repetition.

Dates & Times:

  • Present through May 1st, 2020
    (May extend depending on interest)
  • Wednesdays and Fridays, 7:30-8:10am.
  • Online Zoom entry-link provided with registration

= Free of Charge =

ADDITIONAL DETAILS HERE

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Reflect on our yoga practice

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Trust this finds you safe and perhaps even able to adapt to current circumstances.  In either case, it’s times like these that force us to reframe our assumptions of “normal”,  reconsider where we derive security, and reflect on our yoga practice.

Personally, meditation has always been my go-to safe-space.  I can practice at any time, regardless of outer circumstances, and find refuge. It is a friend in times of plenty and in times of need.

On March 23rd, on the eve of the stay at home order, I slammed into the concrete in a bike crash and broke my left femur bone.  Assessing the damage, getting to the hospital, going into surgery… it all felt so surreal and beyond my control. This is not happening to me?  

Then the emotions came.  At first, I held the warrior’s edge to deal with the pain and work with the medical teams.   Which gave way to grief once the initial trauma subsided and I was alone in my hospital bed at 3am.  Slow warm tears and a sense of loss.

It’s been a journey of reckoning. Throughout that journey, meditation has been my throughline, the port in the storm, my guiding compass and light. Bedridden, through the powers of meditation, I began to put my fragile self back together and ignite the flame of healing.

Adversity brings out many things in people, and in my case, it’s inspired me to share what I know and love best with you.  Meditation.  Current events make this offer even more pertinent. I hope we can all find a way to give our gifts in a time of need.

All are freely welcome. Come and reflect on our yoga practice.

Hatha Yoga Meditation Class Format:
The 35-minute class will look like this:

  • Introduction
  • Candle lighting and mantra invocation (Mahamritunjaya mantra for personal and collective healing) 
  • Dedicated pranayama practice
  • Guided meditation
  • Closing mantra (Shantipath for peace)

Taught from the serenity of my ‘yoga basement’ this class will emphasize direct practice of tantric hatha yoga meditation, more so than theory or explanation.  I will provide supplemental links and resources so you can continue the practice outside of our sessions.

Yours in Peace,

Signature of the lead teacher for the Denver Yoga Underground.

 

 

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An Ineffective Yoga Class

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I asked the students to go out and take some classes out in the community and report upon their experiences, both positive and negative.  Here is one student’s reflections on an ineffective yoga class. Hopefully, this example will serve both yoga students and teachers alike:
An ineffective class can result in a broken heart

As part of this exercise, I attended a vinyasa flow class. Normally I am drawn to vinyasa classes however this class turned into a cautionary tale rather than a source of enrichment. To me, it seemed like an ineffective yoga class.

Observation number one. Upon retrospect, the teacher clearly overestimated the ability of the students, the first step of an ineffective class.  Almost everyone in the room was over fifty and new to yoga. The substitute teacher was young and looked pretty fit. I got the sense that he assumed everyone was more or less in the same shape as they were.  However, this was not to be the case. I’m glad everyone got out of there alive. 

Secondly, there really was no warm-up.  This was my next clue this would be an ineffective yoga class. He started us in a standing position and he had us in warrior three within the first five poses.  Personally, I need time to work up to a posture like that. Apparently, I was not the only one. I saw others struggling as well. Their version of warrior three resembled a very crude version of someone partially hunched over to lift up a wide box while standing on one leg.  It was not pretty.

“Warrior three resembled a very crude version of someone partially hunched over to lift up a wide box while standing on one leg.” 

Thirdly, the pace of the class was very fast.  I barely had time to finish half of an inhale before we were onto the next exhale or chaturanga.  Why are we in such a hurry? The class was 60 minutes long regardless of how many poses you can pack into it.  I think it is more important to spend quality time in each of the poses than racing to try and do as many as possible. Less is more.

Fourthly, the sequence was needlessly complicated.  At one point, we did 14 successive postures on one side before only doing 12 on the second side. (I counted). It’s not surprising that the teacher missed a few poses on the second side given how complex the sequence was.

Like going as fast as possible (point number three) I’m not sure what the advantage is of doing so many poses on one side? I thought it made for an ineffective class. As a student, it felt like trying to digest 14 (or 12) different kinds of food all at once. Lemons, bulger, ham, cream cheese…. You get the point.  I literally had a stomach ache. Choreography took precedence over quality.

“Choreography took precedence over quality.”

As a prospective teacher, I learned a lot from going to this class.  There are lots of ways to teach an ineffective yoga class. When it’s my turn to stand in front of the room, I will keep everyone safe with the following. Firstly, tune into the level and needs of the students. Secondly, make time for a sufficient warm-up. Thirdly, move at a manageable pace.  Finally, emphasize the quality of a sequence rather than its complexity.

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Integrated Yoga Postures

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Integrated yoga Postures

Integrated yoga postures do not happen on their own.  An astute yoga teacher goes beyond a route understanding of poses or scripped sequences.  More than likely, they understand anatomy and physiology and how all the components of the body fit together.

This allows them to intelligently sequence their yoga classes such that one posture seamlessly unfolds into and complements the next.  As a metaphor, it is a little like seeing the underlying patterns that solve a Rubik’s Cube. The novice will hopelessly turn the thing over and over, daunted by the interwoven puzzle.

“Oh, I think I got it!” Is soon followed by by “C^@&,
I messed up the other side!”

As any beginning yoga student can attest, the poses initially appear unattainable.  However, with practice, one learns how to lovingly work with the inherent structure of the body and encourage it to gracefully open to create integrated yoga postures.  At first, the green side of the cube may start to emerge. Eventually, the other sides of the start to open.  Red, yellow, blue, white and orange begin to gradually follow suit.

To skillfully solve the puzzle it helps to understand how all the colors relate to one another, to learn what postures feed into other postures. This process is a journey of trial, error and discovery.  With time, one learns how to create integrated yoga postures that are much greater than the sum of their parts. 

Sometimes you need a more blue practice that features forward folds, other times you need a fiery red practice that emphasizes back bends.  Or perhaps you need a yellow practice to brighten your day. Some understanding of anatomy will give you the tools to work with the body and safely approach more and more advanced postures that suit your particular needs, whatever color that may be.

“This is the beauty of yoga practice…”

In part, this is the beauty of yoga practice. It is an ongoing process of self discovery.  One gets to explore how the different parts of their body are interwoven with one another and how to bring these components together into one seamless expression. All the colors align to foster ultimate wellbeing.  

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Yoga Training Available for Everyone

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This is my final letter of 2019 to share with you a commitment for 2020. I continue to expand the reach of my offerings and want to make yoga training available for everyone. As you know, yoga is beneficial in so many ways and it only seems reasonable to share it generously.

Yogis practicing yoga nidra

Yoga, as a traditional practice, is the skillful and earnest exploration of the personal and transpersonal human experience. Yoga as a practice of personal discipline and self-inquiry is and will always be “free” to explore, and the teachings are readily available in publications and on the internet. All of us long for peace on the deepest level.

And while weekend immersions and retreats are powerfully transformative,
not everyone can access or afford it.

I’m very excited to announce that my first two primary Colorado offerings in 2020 will be offered on either be donation or Pay What You Can basis.  I will teach my yoga nidra training collaboration with Axis Yoga/The Yoga Underground, and Erik Vienneau the founder of Awake, both of whom share a commitment to accessibility.  I list the events here in short form:

  • Pay-What-You-Can Yoga Nidra Immersion at Axis Yoga/The Yoga Underground Jan 31-Feb 2nd
  • Awake Meditation 1-Day Retreat, by donation, at The Gathering in Evergreen Feb 9th

Please spread the word, particularly to those typically may not be able to afford more advanced training.  There is limited at these events and early registration is recommended.

For complete details on these and many other offerings please visit my website.

I hope this holiday season brings you heart-felt connections with loved ones. And we can share in a desire to make yoga training available to everyone.

– Jeremy Wolf

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Develop a Home Practice

How Do I Develop a Home Practice?

In an age of unprecedented amounts of distractions, it’s no wonder that so many people struggle with having a regular home practice.

How to start?  Ideally you receive instruction from a qualified teacher who gives a specific method and guidance based on your particular psycho-physiological constitution. Pranayama (breathing practices) is a vital component of getting the mind to be less rebellious and able to focus.  The fellowship of fellow practitioners (satsang) is also very supportive.

Though less ideal, people also turn to meditation apps such as Headspace, and Rod Stryker’s Sanctuary for instruction.  There are plenty of online resources for asana practice as well. Start with the first step. Postponing, or just thinking about a regular practice will not have the same effect.  

A regular home meditation and/or asana practice marks the transition from being a yoga student to becoming a yogi. A yogi is someone who recognizes their limitations and has taken ownership of their evolution. They see the value of regular practice and make it a priority.

Doing 10-15 minutes of meditation a day is an excellent start. Practicing asana for 20 minutes is also beneficial.  Ideally one can dedicate a half hour to an hour on a daily basis. It does not have to be all or nothing.

 

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Yoga Teacher Training Student

 

a man stands in a yoga pose next to a windowWhat does it take to be a yoga teacher training student?  Yoga teacher training is a significant undertaking for every student. And one should be aware of the demands and expectations in advance.

Enter the Unknown – Some, if not much, of the content in this program may be new to you.  The content might seem foreign and unfamiliar.  It is a little like traveling to a foreign country where you may not have a grasp the language or the food is different.  The experience of travel is always revealing and can show you a world entirely outside of your known reality.

Experimentation – You can also look at the yoga training as an experiment in which the outcome is not entirely certain, though you have a hunch that it will lead you to a better place.  Yoga practice is unique in that you are both the subject and the object of your study. 

You are not standing there doing tests on something in a petri dish – you are both what’s in the petri dish and the scientist. You are the canvas and the painter.  The program will support you in integrating the pieces of the program into the grand experiment of your life.

You are both what’s in the petri dish and the scientist.

Dedication –  This program is challenging at times. There will be days when you joyfully anticipate class and other days when you may feel challenged and don’t want to go.  Apply yourself to the process to get the most out of it, and know that you will most likely not understand or integrate all of the content. Dedication will help you make the most of this opportunity.

Class Participation – The classroom thrives when people ask questions and fully participate.  Your participation contributes to the welfare of the greater class atmosphere. The program happens over an extended period of time and the cumulative effect of everyone’s participation is quite powerful.

Learn the Craft of Teaching – Being a confident teacher is not a given. As with learning any craft, at first, it can be awkward and unfamiliar.  Inevitable questions arise such as: where do I position myself in the room? how do I demonstrate? how do I find my voice? What happens when many different skill levels show up in the same class?  And many other questions.

It can take months or even years of personal practice and teaching on a regular basis before all the components of teaching come together into one unified whole.  One gradually learns the best places to position themselves in the room, how to bring inflection into their voice, and how to see the postures with great insight.

You will also become masterful at designing classes that meet the unique needs of the students.  You might even accumulate a stash of jokes to let loose at the perfect moment!

 

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Strong Reasons To Do Yoga Teacher Training

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Reasons To Do A Yoga Teacher Training

No matter what program you decide to go with (ours or another), a yoga teacher training costs a lot of money, takes a lot of time and asks a lot of you personally. There are many reasons to never take one up. In my view, there are also four reasons to do a yoga teacher training.  And it’s essential if you want to teach.

 

 

Reason #1: Adios Sporadic Practice. You’ve read my thoughts about the importance of having a consistent personal practice. I believe that the most potent way to develop one is to do a more involved training.  Maybe you had a real streak in your practice at one time and faintly remember the magic.

I’ve spoken with so many people who think that what they need is to improve on their downward facing dog and develop a positive attitude, when what they really need is a steadfast and safe container in which to be guided into practices that unravel years of accumulated tension and start to re-vision how they see themselves and the world in which they live. 

Start to re-vision how they see themselves
and the world in which they live.

Reason #2: Exponential Momentum. A 60 minutes asana class will only take you so far. The content of classes more or less repeats itself week after week versus a teacher training that builds sequentially and continuously, like a staircase taking you to the top floor balcony where you can see the entire landscape of yoga and your life. 

Dedicated attention from a knowledgeable teacher and a committed circle of peers will exponentially increase your growth. You will receive the support of the class and give support in turn.

Reason #3: Who You Become. One of the biggest benefits of doing a yoga teacher training is who you become. You learn how to manage your mind, eliminate distractions and chart a new path of greater peace and fulfillment.

You don’t just read about these things, you do them for 3.5 months. Yoga teacher training will put yoga at the forefront of your life.  Practicing yoga on a consistent basis for 3.5 months will forever change how you see yourself and how you relate to the world.

Reason #4: Become More Self Reliant. At the end of the program you may discover that you’ve become the source of your own happiness, rather than projecting your sense of worth onto objects or individuals. You’ll probably find that you live in greater accord with what is most important.  Yoga provides a handbook.

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