The Joy of Cycles

Night-Day, Hot-Cold, Inhale-Exhale, Work-Rest, everything has an opposite. And so it is with life and yoga. Below are a series of poses known as "The Salutation to the Sun." Give it a try, you are invited to experience the "joy of cycles" right now.

Yoga Pose: Salutation to the Sun
(Surya-namaskar)

Sun Salutation Video Animation - 300K (beta)

INHALE	Begin: Shivasana - Laying down, heels together, arms by your side, palms facing upward. With each exhale let your entire body melt through the floor. Let go and melt until every cell in your body is completely relaxed, alowing each to cell melt over the next. Give yourself a few minutes. Now melt even more! Next: Roll to your left side and stand. Surya Namaskar (The Sun Salutation*) includes 12 different positions, they are:
EXHALE	1 - Inhale and maintain the position as shown in figure in standing position with hands joined together near chest, feet together and toes touching each other.
INHALE	2 - Raise the arms upward. Slowly bend backward, stretching arms above the head.
EXHALE	3 - Uttanasana (Standing Forward Bend) Exhale and bend forward in the waist till palms touch the ground in line with the toes. Don't bend knees while performing. At first you may find it difficult to attain the ideal position but try to bend as much as possible without bending in knees.
INHALE	4 - Inhale and take the left leg back with left toes on the floor, press the waist downwards and raise the neck, stretch the chest forward and push shoulders backwards. Keep the right leg and both the hands in the same position. Keep the right leg folded.
HOLD THE BREATH	5 - Adho Mukha Svanasana Hold the breath and raise the knee of left leg. Take the right leg backwards and keep it close to the left leg. Straighten both the legs and both hands. Keep the neck straight and site fixed. Keep both the toes erect. Take care that the neck, spine, thighs and the feet are in a straight line. - "Dog Facing Down"
EXHALE	6 - Ashtanga Exhaling bend both the hands in elbows and touch forehead on the ground, touch the knees on the ground, keep both the elbows close to chest. The forehead, chest, both the palms, both the toes, knees should touch the ground and rest of the body not touching the floor. Since only eight parts rest on the ground , it is called "Ashtanga" position.
INHALE	7 - Naga asana Inhale and straighten the elbows, stretch the shoulders upwards, press the waist downwards but don't bend the arms. Keep the knees and toes on the floor. Push the neck backwards and look upwards.
HOLD THE BREATH	8 - Hold the breath, bend the neck downwards and press the chin in the throat, push the body backwards and touch the heels on the ground, raise the waist upwards, do not move the palms on the floor.
HOLD THE BREATH	9 - Hold the breath as in position 8, bring the left leg to the front and place it in between the hands while the right foot stays in place with the right knee and right toes touch the ground.
EXHALE	10 - Exhale and bring the right leg forward as in position 3 and place it in between both the arms.
INHALE	11 - Raise the arms upward. Slowly bend backward, stretching arms above the head.
EXHALE	12 - Hands joined together near chest, feet together and toes touching each other.
Optional Repeat: Roll to your left side and stand...	Completing 1 Cycle: Shivasana - Laying down, heels together, arms by your side, palms facing upward, breath in and out, letting your entire body melt through the floor. Let go until every cell in your body is completely relaxed, as though you are melting through the floor. Give yourself a few minutes. Now relax and melt even more!

Congratulations! You've completed one joyous cycle! Now how do you feel? Continue repeating the cycle of Surya Namaskar and Shivasana as desired.

Surya Namaskar, The Sun Salutation, is often performed first thing in the morning, followed by drinking water, then before bed time, followed by more water.

Sun Salutation and Shivasana Feedback?

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YogaPose.org - View Sun Salute yoga pose discriptions with images and animations

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Meditation Benefits for Individuals and for Society as a Whole

By Robert Elias Najemy

How is Meditation Used Today?

People from all walks of life, in all the countries of the world belonging to all the possible religions, meditate for a wide variety of reasons. The same technique offers something different to each according to his needs and motives. Some of the motives for which people meditate today are:

1. To relax the body, mind and rejuvenate one's flow of energy in order to more effectively face the responsibilities of one's demanding and active life.

2. To heal illnesses (especially psychosomatic ones).

3. To overcome emotional problems.

4. To develop a more relaxed and positive view towards life.

5. To develop a peaceful and more clearly functioning mind.

6. For greater ability to penetrate into the core of problems and find inspirational solutions. This has been found especially useful by scientists and businessmen.

7. To tune into a creative inspirations for artistic expression.

8. For freeing oneself from addictions such as cigarettes, alcohol, narcotics and tranquilizers.

9. To purify one's character.

10. To develop will-power.

11. As a method of self-observation and self-discovery.

12. To develop the latent powers of the mind.

13. To create a relationship with God.

14. To develop an inner relationship with the Divine.

15. For spiritual growth, self-knowledge or enlightenment.

16. To transcend the identification with the body and mind, and experience spiritual realities.

17. For the ecstasy of union with the Universal Spirit, which is the essential reality of the universe.

Scientific Research on the Effects of Meditation on the Body and Personality Numerous scientific experiments on people who meditate and similar control groups who do not meditate, have given repeatable results concerning the effects of meditation on a person's body and personality. Most of the following studies have been made on persons practicing Transcendental Meditation. (However, my personal opinion after 34 years of practicing various forms including T.M., is that most forms of meditation will give the same results)

1. DEEP PHYSIOLOGICAL REST is shown by a distinct drop in the metabolism rate, as measured by the oxygen consumption by an individual in meditation, waking activity, sleep and hypnosis.

2. Another indication of the deep rest is that the number of breaths needed to be taken each minute during meditation drops significantly.

3. Good news for those with heart problems is that meditation is also extremely restful and rejuvenating for the heart.

4. Another indication of the deep rest produced by meditation is the significant drop in the blood lactate level. The lower the lactate level the more rested and rejuvenated is the muscle tissue.

5. Tests show meditation's deep calming effect through the decrease in skin conductivity.

6. Brain wave measurements during meditation show a higher incidence of alpha waves indicating a restful alertness. There is a sense of peace and yet a wakeful awareness in one's environment.

7. Another scientific study showed that meditation induces greater communication and interaction between the two hemispheres of the brain.

8. Perhaps the best documented and well known effects of meditation concern its ability to reduce blood pressure in those with high blood pressure. LONG TERM PHYSIOLOGICAL CHANGES

9. In the long run both the heart rate and breathing rate develop a slower pace as the body experiences less mental-emotional stress and learns to waste less energy. The body becomes more relaxed and more efficient.

10. Persons who meditate experience much more stable health. They have less illnesses in general in their lives. LONG TERM PSYCHOLOGICAL CHANGES

11. Studies have also shown that those who meditate regularly react more quickly and more effectively to a stressful event.

12. Meditation also increases one's perceptual ability and motor performance.

13. Studies on high school students showed that those who meditated had a higher «intelligence growth rate» than those who did not.

14. Memory recall is also enhanced by meditation.

15. Many psychological studies have been made in work environments concerning meditators and control groups of non-meditators.

Meditators had above average increases in

a. JOB SATISFACTION

b. PRODUCTIVITY,

c. Improvement in their relationships with coworkers d. Improvement in their relationship with their supervisors.

16. A large number of psychological tests have been done on those who have been meditating for various periods of time. A test made on those who had been meditating for only two months in comparison to non-meditators produced the following results: a. Meditators had greater inner-directedness than non meditators. b. They measured higher self acceptance. c. Greater spontaneity and creativity. d. Greater self-esteem. e. An increase in the capacity for intimate contact with loved ones. f. Less anxiety .

17. Prisoners who started meditation showed:

a. A marked decrease in mental illness.

b. Their behavior became more socially acceptable.

c. Less anxiety and less aggressiveness.

d. Became inclined to more positive activities such as sports, clubs and educational activities. OTHER LONG TERM PHYSIOLOGICAL CHANGES

18. After 4 to 6 weeks of meditation, meditators with hypertension have found their blood pressure fall.

19. A group of meditators who had been suffering from bronchial asthma found significant relief.

20. Meditators checked for their consumption of cigarettes after starting to meditate showed marked decrease.

21. Meditation significantly reduces ones need for or dependency on tranquilizers. alcohol and or drugs.

22. Other tests made on meditators show that they need much less sleep to recover from sleep deprivation.

23. Meditators show significant decrease in the illness after starting meditation.

24. Meditators showed greatly increased ability to recover from psychosomatic illnesses.

25. Insomniacs who start meditation require much less time to fall asleep.

26. A study on athletes showed that, after starting to meditate, there was an improvement in their performance on various athletic events as well as their intelligence as measured by intelligence tests.

27. In one other study it was found that meditation has the tendency to normalize a person's weight. That is if he is overweight, he tends to loose, and if he is underweight, he tends to gain.

SOME CONCLUSIONS CONCERNING THESE RESEARCH STUDIES The conclusion is obvious. Meditation increases whatever is good and life supporting in a person. It strengthens our immune system, harmonizes our endocrine system and relaxes our nervous system. It creates health and vitality.

On a mental level it develops inner peace, clarity, self-confidence, self-acceptance, creativity, productivity and eventually greater self-actualization. It makes our work environment more satisfactory, improves our relationships with coworkers, supervisors and subordinates. It makes us more creative, more responsible and more productive.

On a spiritual level it puts us in contact with our inner voice, with our inner strength, with our inner spiritual wisdom and love. Think now, what would happen if many people in our society meditated' How would it affect our society' Think what would happen if you meditated daily.

(Adapted from the forthcoming "The Art of Meditation" by Robert Elias Najemy.

His writings can be viewed at http://www.HolisticHarmony.com where you can also download FREE articles and e-books. About the author: Robert Elias Najemy is the author of over 600 articles, 400 lecture cassettes on Human Harmony and 20 books, which have sold over 100,000 copies. He is the Founder and director of the Center for Harmonious Living in Greece with 3700 members.

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Read, Write, and Play

Heartspring - A Playlist of Meditation Music

1. Graig Padilla & Zero Ohms - Path of Least Resistance - Leaving The Shadow of Heaven

2. Brian Eno - The Shutov Assembly - Triennale

3. Ben Cox - On Water - Pray for Rain

4. Formaria - Jewel

5. Na Koja Abad- Liquid Silhouettes

6. Terra Ambient - Westerly Prayer

7. Terra Ambient - The Gate

8. Brannan Lane - Sleep Spindles (Stage One)

9. Amir Baghiri & Brannan Lane
Feather Dance (Pt.2)

10. KevOz - Electric Waves

Rudy Adrian available at Groove

11. SubAntartica - Memories of SubAntartica

12. Across the Silver River - Fields in Evening Light

13. The Healing Lake - Shelter form the Storm

14. The Healing Lake - Before the Dawn

15. Kinetic Flow - LeSonge Du Singe

16. Across the Silver River - Across the Southern Ocean

17. SubAntartica - Winds from Antartica

18. The Healing Lake - The Lake of Mists

19. Iridescence - A Postcard from Karnak

20. Sun Dummy
Beyond The Reef 2

21. Chiatanya Das / David Saile
Dolphine

22. Sean Washburn - Ridgeland Live I

23. Sean Washburn - Ridgeland Live II

Sean Washburn - Wave Mantra
24. Between The Heartbeats

Numina
25. Sanctuary of Dreams
26. Awaken within a deeper realm
27. Lost on silcia ridge
28. Elements of time
29. In loneliness, the landscape fades
30. Beneath the silver surface
31. Thrown into oblivion
32. Fractured eyes
33. Dream recognition
34. Lucid ascension
35. The waking breath

Vir Unis /Saul Stokes
36. Kinetic Center -
37. Thermal Transfer

Vidna Obmana
38. Opera I
39. Opera IV

Martin, Klamt, Rownd
40. Shimmers

41. Tribal Trance Fusion - Deep Glide

42. KevOz - Goodbye

Please support these artists. Visit their websites. Buy a CD for your Self... or, as a gift for some you know.

If you are an ambient musician please submit your tracks for playlist consideration to:

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Wave Mantra - Sean Wasburn

A review by Loyd Bard - Backroads Music

Airplay on the nationally syndicated radio show, Echoes, brought this new artist to our attention, as it was heralded as one of the top releases of the year. And while an artist with admitted references to Roach and Rich might not seem to break new ground in the worlds of ambiance and space, the emergence of this new musical voice is indeed a welcome event. Washburn uses a variety of synthesizers and samplers, processors and voice effects, augmenting all of this with a handful of organic instruments and percussives, such as ney, suling, ocarina, bells, chimes, gongs, bowls, rainsticks, shakers, rattles, frame drum, udu, didg....plus natural and urban environmental source recordings. In addition, John Vorus plays didg on one piece, while Laura Numsenadds voice on the opening and closing track. Probing, sustained synth washes provide appropriate cloud covers over the ringing or distant sounds that enter and disappear at will. Extremely well-conceived, this release reminded me of the outstanding debut (and subsequent follow-up) of Biff Johnson. Expert mastering by Roger King seems to have really tightened the sound, with an expansive feel and spiraling core of space drift ambience. One of our first additions of 2001 may prove to be one of the best -- "Wave Mantra" is highly recommended for space fans. Journey to the center with Sean Washburn.

"Meditation produces demonstrable effects on brain and immune function. Findings suggest that meditation may change brain and immune function in positive ways." ...more

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