Taking Refuge in the Three Jewels

The below chant is a beautiful teaching about the three jewels and how we can take refuge in them. If you were in class this past Saturday, you heard me chant it.

We will all have an opportunity to take refuge in the Buddha, Dharma, and Sangha in Pine Bush, NY or NYC at the end of the summer.  See links below the chant and details about the retreat, day of mindfulness, public talk, and calligraphy art display coming soon.

The Three Refuges

from Plum Village Chanting Book

recording found on their website:
http://www.plumvillage.org/practice/mp3/102-the-three-refuges.html

I take refuge in the Buddha,
the one who shows me the way in this life.
I take refuge in the Dharma,
the way of understanding and of love.
I take refuge in the Sangha,
the community that lives in harmony and awareness.
[BELL]

Dwelling in the refuge of Buddha,
I clearly see the path of light and beauty in the world.
Dwelling in the refuge of Dharma,
I learn to open many doors on the path of transformation.
Dwelling in the refuge of Sangha,
shining light that supports me, keeping my practice free of obstruction.
[BELL]

Taking refuge in the Buddha in myself,
I aspire to help all people recognize their own awakened nature,
realizing the Mind of Love.
Taking refuge in the Dharma in myself,
I aspire to help all people fully master the ways of practice
and walk together on the path of liberation.
Taking refuge in the Sangha in myself,
I aspire to help all people build Fourfold Communities,
to embrace all beings and support their transformation.
[BELL, BELL]


Thich Nhat Hanh's schedule for his Summer Tour through North America:
http://www.plumvillage.org/events/view/55/4.html
This includes a link with more specifics for his public talk in NYC.


Specifics about the Day of Mindfulness in Pine Bush, NY:

September 1 | Day of Mindfulness

A Day of Mindfulness, led by Thich Nhat Hanh, will take place at the Blue Cliff Monastery in Pine Bush, New York. The day will begin at 9:30 with dharma talk, followed by walking meditation, eating meditation and an afternoon activity. As this is a Fundraising Day of Mindfulness, there is a suggested minimum donation for the day of $35 for adults and $25 for students and seniors.

To register for this Day of Mindfulness, please click here.  Please note: You must first login to register.

Overnight accommodations for the Day of Mindfulness will not be available at the monastery.  If you are traveling some distance to join us for this day, you may wish to contact any of the following hotels, located 15-30 minutes from the monastery:

• Harvest Inn Motel, Pine Bush
• Microtel Inn & Suites, Middletown
• Courtyard by Marriott, Middletown
• Honor’s Haven Resort & Spa, Ellentown 

As with all our events, we encourage participants to share rides wherever possible in order to reduce the environmental aspect of traveling. Please use the commenting system below to make connections with other participants to offer rides and insights on reducing the impact.

(Perhaps if folks from Highland Yoga want to go, a car pool can be set up to depart from the studio.  Same for Ananta Yoga. Perhaps setting up a car pool from a mutually agreed upon location.  It is fun to share the ride and talk in anticipation of the day and enjoy each other's company as well as integrate the experience together during the ride home.)

The Three Jewels and The Four Noble Truths

For our next series of dharma talks in class, we have been contemplating the teachings of the Buddha.  We have begun by studying and applying the teachings of the Three Jewels and the Four Noble Truths.

We have been reading from Thich Nhat Hanh's books:  The Heart of the Buddha's Teaching: Transforming Suffering into Peace, Joy, and Liberation and Peace is Every Step


The Three Jewels:

Buddha  (teacher)
Dharma  (teachings, path of practice)
Sangha  (community of support)



The Four Noble Truths:

We will experience suffering in this life.
There are root causes to our suffering.
It is possible to end our suffering.
There is a way to end our suffering: The Noble Eightfold Path.

Frank Boccio, in his book Mindfulness Yoga, draws a parallel of The Four Noble Truths to the Ayurvedic approach to wellness: (1) diagnosis, (2) etiology, (3) prognosis, and (4) prescription. This may help us to remember them if this way of thinking or terminology comes more naturally.


The Noble Eightfold Path:

Right View
Right Thinking
Right Speech
Right Action
Right Livelihood
Right Diligence
Right Mindfulness
Right Concentration


We have been singing a mindfulness song in the Plum Village tradition:

Breathing In, Breathing Out
Breathing In, Breathing Out
I am blooming as a flower
I am fresh as the dew
I am solid as a mountain
I am firm as the earth
I am free

Breathing In, Breathing Out
Breathing In, Breathing Out
I am water reflecting
What is real, What is true
And I feel there is space
Deep inside of me
I am free, I am free, I am free


More commentary to follow on these teachings.  This is the basic outline of our current curriculum.

Diamonds in the Sun, song by Girish

"Lokah Samastha Sukhino Bhavantu

May all beings be Happy and Free

We shine like diamonds in the sun

Everyone of us

Everyone of us shines"

Affirmations for all Seven Chakras

For the past seven months in class, I have read these affirmations with the monthly chakra and then cumulatively month by month adding on the new ones during svasana (relaxation) when the mind and body are most receptive to absorb such good medicine.  Maybe you would like to read them each morning, use them with your meditation, or choose one of your favorites from each chakra and remember to say it when you need a boost or support in that realm of your consciousness during the day or night.  You could calligraphy, paint, or draw some of them and post them by your meditation cushion or around your house.  Or, record yourself reading them to play back during your own personal svasana or as you drift off to sleep at night (which is a really good time to set positive intentions for your dreams and contented rest).

What a gift it has been to dive deeply into each chakra and learn about our own personal navigational system, to learn how to assess these aspects of ourselves and take care from within so we can let our light shine all around us.


Self-Acceptance
by Danna Faulds

In the midst of difficulty,
my curiosity is piqued
and I aim the lance
of self-inquiry into the
center of my deepest fears.

I give myself permission
to feel exactly what I feel,
to be just as I am, and in
that self-acceptance I find
energy, awareness, and a
thousand gifts I never
guessed were with me
all along.


Here's to your bright light!  May you remember you have it, keep looking within to find it to the fullest, keep looking deeply into the others in your life to see their light too, and honor and celebrate that eternal divine light within and all around!


(The following affirmations come from Anodea Judith's book:  Eastern Body, Western Mind: Psychology and the Chakra System as a Path to the Self except for those marked with ^ or *)  


First Chakra - Muladhara
(tip of the tailbone, base of the body; element-Earth; color-red; seed sound-LAM)

It is safe for me to be here.
The earth supports me and meets my needs.
I love my body and trust its wisdom.
I am immersed in abundance.
I'm here and I'm real.
^I am grateful for the earth's support.
^I am secure and unafraid.


Second Chakra - Svadisthana
(lower abdomen/back; element-Water; color-orange; seed sound-VAM)

I deserve pleasure in my life.
I absorb information from my feelings.
I embrace and celebrate my sexuality.
My sexuality is sacred.
I move easily and effortlessly.
Life is pleasurable.
^I welcome and accept all of my emotions.
^My life is full of creative opportunities.


Third Chakra - Manipura
(solar plexus; element - Fire; color - yellow; seed sound-RAM)

I honor the power within me.
I accomplish tasks easily and efforlessly.
The fire within me burns through all blocks and fears.
I can do whatever I will to do.
^I am loving and appropriately powerful.
*I am gemlike: solid, multifaceted, filled with light.


Fourth Chakra - Anahata
(heart center; element-Air; color-green; seed sound-YAM)

I am worthy of love.
I am loving to myself and others.
There is an infinite supply of love. 
I live in balance with others.
^My immunity is boosted by love given and received.


Fifth Chakra - Vissudha
(throat; element-Sound; color-bright blue; seed sound-HAM)

I hear and speak the truth.
I express myself with clear intent.
Creativity flows in and through me.
My voice is necessary.
^I trust my inner voice and speak the truth clearly.
*I have discovered my authentic voice and can be myself in all situations.
* My communication is clear and untainted.
*I approach others with compassion and kindness.
*I have the space to see myself clearly and allow the divine wisdom of the universe guide each moment of my life.

Sixth Chakra - Ajna
(third eye center; element-Light; color-indigo; seed sound-OM)

I see all things in clarity.
I am open to the wisdom within.
I can manifest my vision.

Seventh Chakra - Sahasrara
(crown of the head; element-Thought; color-violet; seed sound-AH)

Divinity resides within.
I am open to new ideas.
Information I need comes to me.
The world is my teacher.
I am guided by higher power.
I am guided by inner wisdom.

* This affirmation is modified from Chakra Yoga: Balancing Energy for Physical, Spiritual, and Mental Well-Being by Alan Finger with Katrina Repka 

^ This affirmation is modified from Chakra Workout: Balancing Your Energy with Yoga and Meditation by Mary Horsley

Rakhe Rakhan Har

We were inspired last Saturday to practice this chant for our upcoming class.  The words and a couple translations are below.  I'll have copies for you in class.  The melody we will use is from Aurora's recording on her CD Aquarian Sadhana.    iTunes and Amazon have the mp3.

Rakhe Rakhan Har

 "This is a sound current of protection against all negative forces which move against one's walk on the path of destiny, both inner and outer.  It cuts like a sword through every opposing vibration,  throught,word, and action."


Rakhay rakhanahaar aap ubaaria-an, 
Gur kee pairee paa-ay kaaj savaari-an, 
Hoaa aap da-iaal manaho na visaari-an, 
Saadh janaa kai sang bhavajal taari-an, 
Saakat nindak dusht khin maa-eh bidaari-an, 
Tis saahib kee tyk Naanak manai maa-eh, 
Jis simrat sukh ho-ay sagalay dookh jaa-eh.

"The following translation was given by Yogi Bhajan on June 15, 1986, in St. Louis, Missouri.)"

"Thou who savest, save us all and take us across,
Uplifting and giving the excellence.
You gave us the touch of the lotus feet of the Guru, and all our jobs are done.
You have become merciful, kind, and compassionate; and so our mind does not forget Thee.
In the company of the holy beings you take us from misfortune and calamities, scandals, and disrepute.
Godless, slanderous enemies -- you finish them in timelessness.
That great Lord is my anchor.
Nanak, keep Him frim in your mind.
By meditating and repeating his Name,
All happiness comes and all sorrows and pain go away."     

This is the fifth of seven chants from the Morning Sadhana for the Aquarian Age given for practice by Yogi Bhajan on June 21, 1992.  He gave the instruction to keep chanting all seven in the given order for 21 years. 


 More information via the link below on the Morning Sadhana for the Aquarian Age: 
(Additional Meaning and About information comes from the given site where recordings of the chant may also be found.)

 
 http://www.spiritvoyage.com/blog/index.php/what-are-the-aquarian-sadhana-mantras/
 
Meaning: God Himself is looking out for us, gives us the light, and takes care of our affairs. God is merciful, and never forgets us. God guides us, giving us good people to help us. God does not allow hurt to come to us. I take comfort in the thought of God. When I remember God, I feel peaceful and happy and all my pain departs.

 About: This shabad, written by Guru Arjan, is a mantra for protection against all negative forces.  It can be the hardest mantra of the Aquarian Sadhana mantras to master, but don't give up!  It's very rewarding.

Updated Teaching Schedule

Tuesdays

9am  Highland Yoga, Butler, NJ
www.highlandyoga.com


Wednesdays

6am  Parisi Sports Club, Midland Park, NJ

1pm  Naturally Yoga, Glen Rock, NJ
www.naturallyyoga.com

7:30pm  Ananta Yoga, Wayne, NJ
www.wayneyoga.com


Saturdays

10am  Highland Yoga, Butler, NJ
www.highlandyoga.com


This week I will be completing a series of yoga classes for first to fifth graders I taught on Friday afternoons at my daughter's school.  It has been such a wonderful and inspiring experience.  Below is my closing letter to their parents and teachers about it: 

Dear Parents and Teachers,

I have been so inspired by sharing the practice of yoga with your children.  I have been delighted by their bright smiles, innate wisdom, and eagerness to learn and soak up the teachings.  They have shared many awesome insights about the stories and themes which were highlighted over our time together with books, songs, asanas (physical postures), pranayama (breathing practices), and mudras (hand positions).  Yoga is a wonderful practice that includes not only strengthening and stretching the muscles but also tools to deal with life’s challenges and to more fully appreciate the joys in this life.

We used the following books to deepen our learning of certain practices:  Each Breath a Smile based on teachings by Thich Nhat Hanh which invited us to become fully aware of our breathing and how all of life is breathing with us; Moody Cow Meditates by Kerry Lee MacLean which ignited a discussion on how we deal with a really bad day and calm our angry feelings; The Carrot Seed by Ruth Krauss that reminded us to stay true to what we believe in; When Sophie Gets Angry by Molly Bang which illustrated how the wide world can comfort us if we allow ourselves to take in the beauty and expansiveness of nature; and The Very Hungry Caterpillar by Eric Carle where we had fun acting out the story and learning how to tune into ourselves and wait for the right time to do or say something (to come out of the cocoon and be transformed).

We used the following songs from Thich Nhat Hanhn’s Mindfulness Meditation Practice to outline the themes of identifying with and being calmed by nature: 

-----------------------------------------------------------

Breathing In, Breathing Out

Breathing In, Breathing Out

I am Blooming as a Flower

I am Fresh as the Dew

I am Solid as a Mountain

I am Firm as the Earth

I am Free

Breathing In, Breathing Out

Breathing In, Breathing Out

I am water reflecting what is real, what is true

And I feel there is space deep inside of me

I am Free, I am Free, I am Free

------------------------------------------------------------

Breathing in, I go back to the island within myself

There are beautiful trees within the island

There are clear streams of water

There are birds, sunshine, and fresh air

Breathing out, I feel safe

I enjoy going back to my island

------------------------------------------------------------

The children were very interested in the mudras (hand positions) we learned and continued to ask about them each week.  We would begin each class by playing a game.  Each child chooses a mudra:  connecting thumb and first finger is for knowledge, thumb and middle finger is for patience, thumb and ring finger is for creativity, and thumb and pinky is for communication or deep listening.  (We used this last one when in the cocoon and listening for the right time to come out -The Very Hungry Catepillar.)  To begin class, I invite the bell and model sitting with eyes closed, hands in a mudra, listening to the bell and aware of my breathing.  The game is to listen very closely until you can’t hear the bell anymore and then quietly change your hands to Anjali mudra where you connect the palms of the hands together over the heart.  We do this three times to quiet our minds, become aware of our body and breath.  They do this so beautifully to begin class.

They learned the importance of warming up the six directions of the spine.  Ask them to show you:  cat and cow (they like to do the sound effects – meow and moo), side stretches, and twisting.  Some of their favorite activities included hopping around the circle like frogs in squat pose, walking in and out of the center of the circle like crabs, and for some of them doing a backbend.  They like to make requests for the postures (asanas) we do.  This shows me how much they enjoy it.  Each class included sun salutations, standing poses and balancing poses as well as a closing relaxation called svasana where they lie still with their eyes closed to relax and I get to sing them a beautiful song (like the ones listed above).

Thank you for the opportunity to share this time with your children, to learn so much from them, and to share the practice of yoga.  We close each class by chanting the universal sound of OM to send out wishes of peace and joy, love and light to our classmates, our teachers, our friends, family, and all beings.  Then we bring our hands in front of our hearts in Anjali mudra and say “Namaste” to each other.  I tell them (and now you): “ Inside each one of you there is a spark, a light, that shines through your eyes, through your smile, through all the wonderful things you do everyday.  The light in me honors the light in you.  Namaste.”

Sincerely,

Angela Cays, MS, LPC, RYT-500

Kripalu Certified Yoga Teacher

Affirmations for the first four chakras

(These affirmations come from Anodea Judith's book:  Eastern Body, Western Mind: Psychology and the Chakra System as a Path to the Self)  


First Chakra - Muladhara
(tip of the tailbone, base of the body; element-Earth; color-red; seed sound-LAM)

It is safe for me to be here.
The earth supports me and meets my needs.
I love my body and trust its wisdom.
I am immersed in abundance.
I'm here and I'm real.



Second Chakra - Svadisthana
(lower abdomen/back; element-Water; color-orange; seed sound-VAM)

I deserve pleasure in my life.
I absorb information from my feelings.
I embrace and celebrate my sexuality.
My sexuality is sacred.
I move easily and effortlessly.
Life is pleasurable.


Third Chakra - Manipura
(solar plexus; element - Fire; color - yellow; seed sound-RAM)

I honor the power within me.
I accomplish tasks easily and efforlessly.
The fire within me burns through all blocks and fears.
I can do whatever I will to do.
*I am gemlike: solid, multifaceted, filled with light.


Fourth Chakra - Anahata
(heart center; element-Air; color-green; seed sound-YAM)

I am worthy of love.
I am loving to myself and others.
There is an infinite supply of love. 
I live in balance with others.
^My immunity is boosted by love given and received.


* This affirmation is modified from Chakra Yoga: Balancing Energy for Physical, Spiritual, and Mental Well-Being by Alan Finger with Katrina Repka 

^ This affirmation is modified from Chakra Workout: Balancing Your Energy with Yoga and Meditation by Mary Horsley