Mentalization and localization of consciousness.

Today’s topic is mentalization, visualization and localization of consciousness.

Paulo Pacifici 2003

This subject often generates resistance in more skeptical people, who have reservations in accepting or using these tools, misunderstanding them as something of the mystical realm. On the other hand, those who keep an open mind about it have improved not only their practices, but their lives.

To the doubters, we can assure them that this is not a matter of belief, since these elements are based on observable facts that science can prove to exist and indeed to be powerful.

As soon as practitioners begin to better manage their breathing, to feel less anxious during the positions, and to develop stronger musculature to hold the body for longer, the next step to improve the practice is to use localization of consciousness, and later introduce mentalization techniques.

Sri Sivananda, the famous Hindu Master, said that “where there is consciousness, there is life”. It suffices to simply settle your mind on a specific part of your body in order to expressively increase the flow of blood into that area, consequently the energy and temperature.

Make this test yourself and see how it works.

Place your hands over a table. For 5 minutes place all your attention on your right hand and visualize it surrounded by a red colour (red is stimulating). Forget and completely ignore your left hand, so your attention and intention are only on your right hand.

When the 5 minutes are up, compare your hands. You will see that the veins on your right hand are much more dilated than those on the left, and the temperature of your right hand is also higher.

This experiment shows that we can direct our mind to a specific part of our body and have some influence on it, consequently improving the vitality in that area.

When you next practise ásana, localize your attention on the area of your body that calls your attention. This action suffices to optimize the effect of the positions.

But you can do more. You can visualize colours surrounding those areas. Light blue has a sedative effect, orange stimulates and increases the energy in the area, green improves the general health.

The most important thing is the intention that accompanies every visualization.

If you don’t visualize anything but have a strong intention, for example to get stronger, your body will respond.

Always remember that your body follows your mind. Whatever you say, or think, is very likely to take place. Therefore, always be positive during your practice, and you’ll get the best result of every exercise you do.

Ásana practised in an ancient way

Everyone loves practising ásana (physical positions); they are amazing; they make your body strong, supple and definitely healthier. But why does almost every style of yôga practise ásana in a different way?

I can not tell you much about the others methods, as I don’t practise them, but I can explain ours and why is so effective.

India is, historically, one of the most invaded countries in the world.  Every great emperor in the world passed through there, including the Aryans, later Alexander the Great and most recently the British invasion. You can be sure that every single colonizer somehow changed and influenced the Indian culture and, consequently, Yoga. The most recent, and significant, change that happened in Yôga was the introduction of repetition of the ásanas. 

Ásana was traditionally practised with permanence, but when the British army landed in India the yogins of that time seemed to like the Western idea of working out the body with repetition and this new habit got stronger when Yôga was exported to United States.  

So, what do we lose by practising ásana with repetition? First of all, ásana should not be categorized as “gymnastic”. Ásana has not only the aim to make your body healthier, but, mainly, to achieve body-consciousness and self-knowledge. Body and mind being closely interrelated, the practice of ásana aims at mastery over the body with a view to securing corresponding mastery over the mind. Control of nervous and vital energies produces control of mental functions. The mind-body complex is brought under perfect control, the indwelling Self shines out and the higher self is realized.

I think it is only possible to achieve such delightful results with permanence of ásanas, never with repetitions.

When you stay in the position for a good time it acts deeply on the muscle fuses, the receptors inside the muscle cell that are connected with muscle tone, and with the protection against the risk of strain. The position, combined with focused attention and coordinated breathing, affects the muscle fuses, stimulating them to lower their defensive control over the muscle. The fibres of the muscles decrease their level of contraction and effectively stretch.

Breathing and Sports

To breathe; it is the first and the last thing we do in our life. We can spend days without eating, or even drinking water, but no more than a few minutes without breathing, because breathing is the primary way to feed our cells.There is so much to gain from knowledge about this subject, which is, generally, massively ignored or misunderstood, perhaps because it is a neurovegetative process in our body, which we take for granted because it is always happening without us even realising or paying attention to it. But without breathing correctly we limit our development and potential.

Breath!

But for a while let’s focus on how to use our breathing properly and the effect it will have on performance in sports or in any other physical activity that you practise, by using some DeRose Method techniques.

The biggest part of our lungs is at the base, the diaphragm, the abdominal area, and this part is responsible for ⅔ of your full lungs capacity. To access and utilise this part of your lungs you must re-educate your breathing habits by doing a few exercises.

Lying down or sitting with your back straight, place your hands on your abdomen and, as you breathe, feel that when you inhale deeply your abdomen moves out, when you exhale your abdomen moves inward. Memorize this rule; the air enters, your abdomen moves outward, the air leaves, your abdomen moves inward.

Throughout the exercises inhale and exhale exclusively through your nostrils, without making any noise. At the beginning it might feel a bit awkward, simply because your body has forgotten how to breathe deeply.

After learning this rule, we can try another exercise to improve your lung capacity and further develop your diaphragm. This time inhale deeply, expanding your abdomen outwards, in 4 seconds, hold your breath with your lungs full for 4 seconds, exhale, moving your abdomen inwards, in 4 seconds, and finally hold with your lungs empty for 4 seconds. This is a square breathing exercise; 4 seconds for each part of your breath. Practise it for about 5 minutes. By doing this exercise, your body will respond much better when you are in need of more oxygen during your sportive activity.

When I am training I try to use nasal breathing as much as I can.  It’s probably not what you learned from your instructor or personal trainer but I find it much more effective for the simple reason that I better control my breath and consequently my internal rhythm. But if you think that is too tough to either inhale and exhale through your nostrils, at least only inhale using your nose. Avoid inhale through your mouth; if you do you are going to get much more tired than if you were using your nostrils. The air that arrives on your lungs needs to be the temperature of your body to be better absorbed and by using the respiratory channels you will be “preparing” the air to reach your lungs filtered, and in a much better condition.

When I am going uphill cycling there is a huge demand of oxygen from my body and the only thing that makes me go faster is sending more air to my diaphragm. I even push my abdomen out to force more air on the lower part of my lungs and after I try to breathe out as slower as I can, therewith reducing my cardiac rhythm.

Explore your breath and discover an inner world!

 

The Body and Limitation

The Body and Limitation

One of the key differences of the DeRose Method is that we hold the physical positions, the asanas, for long periods of time in order to maximise the benefits of the practice. However, when we are first practising we often experience discomfort and this often bars us from getting the most out of the techniques. It is easy to mistake this discomfort for us having reached our physical limit.

Paulo Pacifici executing dhanurasana

The limit of our bodies; this is something that is always at the forefront my mind when I teach and when I practise. How far can I push myself, or encourage my students to push themselves, without risking injury?

In simple terms an injury will only occur when we pass our individual, natural, limitation; but how do we identify our REAL limit?

Everyone, at least once in their life, has seen, or heard of, someone being hypnotized on a television show and the unbelievable things the hypnotized person was suddenly able to do. Hypnotization works on the subconscious (the repository of the emotions) of the human-being where, usually, our real limitations lie. Essentially the hypnotized person achieves, or endures, things that he would never have thought possible if he was in his normal state of consciousness. So, we can conclude that, often, our limitation, as experienced in waking consciousness, is based on our state of mind and on our emotions, instead of on our real, physical, limitation.

I believe that to comprehend our limits we must work, simultaneously, to increase our body consciousness and to manage our emotions and mindset during our practice. That is what, in the DeRose Method, the positions, asanas, and the breathing exercises, pranayamas, achieve.

I am certain that we rarely reach our real limits, but, even though we don’t “touch” our limit easily, we can increase it by practising often, simply because you are working on your overall structure and expanding your consciousness.

So next time that you practise and feel a “strong feeling”, do not relate it immediately with pain, but a sensation that you’re developing your body. Injury will be caused when you pass your limit and there is a long way to go to reach your limit.

Changing your mindset regarding the physical sensations that you have during the practice will help your physical and emotional development. I personally try to keep in my mind when I hold a position for long time; that the sensation is something beneficial; this makes my subconsciousness accept it and I can really enjoy what I am doing.

However the DeRose Method has a General Rule of Safety which must always be observed when we practise:

“Push yourself without forcing yourself. Any discomfort, pain, cardiac acceleration or excess perspiration are signs from our body you should be more moderate.”

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Are you doing what you love?

… but what is it?

WHAT IS YÔGA?

Is it gymnastics? A religion?

A fighting style? A flower arrangement?

Once upon a time a famous dancer improvised instinctive movements that were, however, extremely sophisticated thanks to his virtuosity and, because of this very fact, absolutely beautiful. This body language was not exactly ballet, but it had undeniably been inspired by dance.

The captivating beauty of the technique moved all those who watched; they were overwhelmed with its expressiveness, and asked the dancer to teach them his art. And so he did. In the beginning, the method had no name. It was something spontaneous that came from within and only echoed in the hearts of those who had been born adorned by a more refined sensibility.

As the years passed, the great dancer was able to convey a good part of his knowledge until one day, long after, the Master passed on to the invisible planes. His art, however, did not die. The most loyal disciples preserved it and assumed the mission of re-transmitting it. The pupils of this generation understood the importance of also becoming instructors, and of modifying nothing, altering nothing of the outstanding teachings of the first Mentor.

At some moment in History, this art received the name integrity, integration, union: in Sanskrit, Yôga! Its founder was entered into mythology with the name of Shiva and with the title of Natarája, Lord of the Dancers.

These facts occurred more than 5,000 years ago in the Northeast of India, in the Indus Valley, populated by the Dravidian people. Therefore, we will study the origins of Yôga in this period and find its original purpose, so that we can identify authentic teachings and distinguish them from others that have been compromised by consumerism and interference from alien and incompatible methods.

Shiva Nataraja

This text was extracted from the book, Tratado de Yoga (Yoga Treatise) by Professor DeRose 

The difference between “practising Yôga” and being a yôgin

This text was based on the book of my master, Professor DeRose, Tratado de Yôga (Treatise of Yôga)

The difference between “practicing Yôga” and being a yôgin

There is a very big difference between playing a piano and being a pianist. The first goes to a music school, learns some notes, satisfies himself with being able to get a few sounds out of the noble instrument, pays and leaves. However, the individual who aspires to be a pianist goes home and trains for hours on end. He reads books on the subject. He participates in events. He plays in recitals. He involves himself. He dedicates himself. He makes this his reason for living.

This is so with anything. And it is so with Yôga as well. Whoever just practices Yôga is not necessarily a yôgin. A yôgin is only he who penetrates deep, body and soul, into the life philosophy that Yôga proposes. He who, in his private life, follows a program of total involvement and identification, full-time.

But how does one do this without alienating himself and without generating fanaticism?

Any recommendations should be adopted by the practitioner in a way that does not compromise his professional commitments or family relationships. Always keep in mind that Yôga means union in the sense of integration. Integration is the opposite of alienation.

Yôga does not endorse fanaticism. Try to gradually incorporate any suggests that you teacher or book give to you, in such a way as to absorb them naturally without letting such habits turn you into a “weird” person.

A simple Swásthya Yôga class for you to practise at your home!

I wrote this class, which is one of many that is going to be used for a special DVD. I am sharing this one with you. I hope you enjoy it!

With your legs crossed and your back straight, rest your hands on your knees and let’s do some breathing exercises.

First we will teach you the fundamentals of breathing correctly according to our method. Throughout the exercises inhale and exhale only through your nostrils without making noise.

When you inhale expand your abdomen outward and when you exhale contract your abdomen inward. Remember this rule; when the air enters your abdomen will move outward and when the air leaves your abdomen will move inward.

With this rule memorized, inhale in four seconds and exhale in eight seconds. Repeat this a few times, for more or less 4 minutes, allowing you to absorb this simple rule which will be very useful during your practice. Consequently you are maximising your lungs capacity and oxygenating your entire body, increasing your vitality and improving disposition.

The best way to execute this exercise effectively is to simply pay attention to your breath, experimenting with it and trying not to disperse your concentration. It will give you an amazing sense of well being afterwards.

Remember that we can survive for weeks without food and days without water, but no more than a few minutes without breathing. Oxygen and prana, bio-energy, is the most effective and important way to feed our body.

Let’s move on to the next part of our practice, physical techniques. Please stand up without the aid of your hands and bring your feet together.

Firstly memorize this general rule; when you move any part of your body upwards you inhale, and any part of your body downwards you exhale.

Inhale raising your right knee against your chest. Hold your knee and fix your gaze on a point on the front of you. This will help you to improve your sense of balance.

Now, compensate to the other side, for the same time and with the same intensity. That is another general rule. Whatever position we execute to one side we must do to the other side, in exactly the same way.

Bring your feet together again and inhale, extending your arms above your head, stretching your back. Exhale and move laterally, bending to your right side, resting your right arm on your thigh. Hold the position for a moment while your body benefits from this strong internal massage which vital for your organs. Inhale returning and compensate to the other side, firstly with your arms above your head and then exhale bending to your left side. This position stimulates your adrenal glands, improving their function, which plays an important role in managing stress.

Inhale returning only after you have held the same amount of time to this side.

Now bend your knees preparing to sit. Before touching your hips on the ground hold for a while to gain strength and flexibility in your legs joints.

Sit on the floor and extend your legs forward, as gently and quietly as possible.

With your legs straight and feet together, inhale, raising your arms above your head, stretching your back with your lungs full and then exhale, moving your torso forward. Try to keep your arms beside your ears while you move your back. When you have achieved your maximum, release your arms, holding your ankles or feet and relax for while letting your body absorb the effects of the position. Don’t give your maximum movement forward yet. Take some long and deep breaths while you hold this position. Use your breath to relax and release tension.  I recommend that you inhale in one time and exhale in twice the time that you inhale, for example if you breathe in in 4 seconds, breathe out  in 8 seconds. That is a very effective rhythm to improve your flexibility in this position.

Before  you return, give your maximum effort with no air in your lungs. When you need to inhale again, return completely.

Now lean back forty five degrees, keeping your spine completely straight and raise your legs, trying to bring your feet in the same line of your chest. Hold this position with your lungs completely full, by doing so you are giving more strength to your muscles. Be careful not to curve your back, your body should be in a shape of the letter V.

Rest your legs and place your hands behind your hips with your fingers pointing outward, keeping a fair distance between your hips and hands. Inhale deeply and raise your hips as high as you can. Try to touch your toes on the ground without bending your knees and with your feet together. Hold this position as long as you can improving your general strength and increasing your lungs capacity.

Returning bring your legs bent underneath your hips to sit over your heels.

Hold your heels firmly and without releasing your feet, inhale, raise your hips and tilt your head back, forcing your hips forward. This position doesn’t require a long permanence so when you need to exhale, return, sitting over your heels again.

From there pass your legs forward again and lay on your back, you are now going to pass to an inverted position. With your hands firmly on the ground you are going to raise your hips moving your legs towards the ceiling. As soon as you bring your hips up, place your hands on your back to help your balance. Hold this position for as long as you can, the longer the better.

This position will bring the energy that you stimulated during the practice with bigger intensity to your head, benefiting your brain and circulatory system.

 

To return, place your hands on the floor again and lower your hips without raising your head, as slow as you can.

After this inverted position you must compensate it. Inhale, raising your chest and bring the top of your head on the floor. Lift your chest as high as you can almost touching your forehead on the floor putting the weight of your body on your head, never on your arms which should be resting beside your body, not under it.

 

Now, resting completely on the floor, try to assimilate what you have achieved with your body. You may feel your back now but if it bothers you, hold your legs bent strongly against your chest to reduce this feeling.

Here we can finish our class for today…

This class is based on the knowledge of Prof DeRose ans his book, specially Tratado de Yôga (Treatise of Yôga) the most complete book of Yôga ever written!

Prána, the bio-energy!

Pránáyáma

Expansion of bio-energy through breathing

Prána means bio-energy; ayáma, expansion, breadth, intensity, elevation.  Pránáyáma designates techniques that are always of a respiratory nature, and lead to the intensification, or expansion, of prána in the body. Prána is the general name that Yôga assigns to any type of energy that is manifested biologically.  In theory, prána is energy of a solar origin, but also possibly manifested after metabolization, that is, indirectly, when absorbed by air, water or food.
Prána, of a generic kind, can be divided into five more specific types:  prána, apána, udána, samána and vyána.  These can each be further divided into various subpránas. Prána is visible.  On any sunny day, execute pránáyáma and fix your eyes on the blue of the sky.  Wait.  When your vision adjusts itself, you will begin to see myriads of incredibly dynamic and brilliant minute points that glimmer, making their rapid circular and sinuous movements evident.  When executing your respiratory exercises, mentalize that image, that you are absorbing that energy.

(Prof. DeRose; Treatise of Yôga)