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SHOW NOTES:
Ready to change your life? The exact steps to your meditation practice are available to you right now and right here! Stop putting yourself on hold! Do not delay your access to feeling great!
I will show you something my teacher showed me once—the door to ultimate LIBERATION. I will hand you the keys to freedom and abundance. All you have to do is claim your birthright to health and freedom!
So, step into your conscious self! Remove what no longer serves you! Experience true surrender and deep faith! Fill your heart with happiness and joy!
Are you feeling nervous? Does this sound like a tall order? NOT AT ALL!
In this podcast, I will guide you through the meditation practice, and you will leave knowing how to meditate. You will have access to this practice whenever you want and wherever you are.
You got this!
I will teach you to set up your meditation space. I will provide you with tips on avoiding checking the clock during your meditation session and other information to assist you on your journey to your super self!
Tune in now.
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TRANSCRIPT
THE EXACT STEPS TO YOUR MEDITATION PRACTICE
Hi Everyone! Welcome back to Unleash Your Super Self Episode 2!
Today I am excited to share with you the important practice of meditation. We mentioned in episode 1 all the different kinds of thoughts a mind can generate. We discussed how those thoughts could affect our mind, body, spirit, and our lives in general and brought up examples of when it may be the time to take charge of the thoughts, emotions, and behaviors that we can experience.
In practicing meditation, we learn to observe the mind. We learn to witness the thoughts without judgment and without becoming engaged with them. We learn to gather the mind and direct its focus.
The practice of meditation can help to experience relief from painful or stressful thoughts that can cause depression, anxiety, and other psychological dysregulations. This practice can also support the health of the physical body because the mind and body are deeply connected and reflect one another. And this practice can also provide a more profound and more meaningful connection to your physical and spiritual heart.
And ultimately, through the practice of meditation, it is possible to experience an ultimate state of freedom and joy. Not the short-lived state of freedom and happiness (where you feel amazing for an hour until your child has a tantrum or you hear a piece of unpleasant news, or whenever you return to your regular life).
I am talking about a meaningful, everlasting, infinite state of Bliss where truth and love are one. A place to which you have access at all times and, better yet, the same place where your heart, mind, and body always reside no matter what happens in the world surrounding you. A place that can never be touched or measured but can undoubtedly be known through meditation practice.
At the Sivananda Ashram, we practice meditation twice a day, 20 minutes in the morning at sunrise and 20 minutes in the evening. If you can’t commit yourself to practice twice, 20 minutes a day, decide for yourself where you want to begin. Are you comfortable with 5 minutes in the morning every day? Over time, you can add more minutes to your time as you become more comfortable sitting with this practice.
It is essential to be consistent and regular with the practice. This means you need to practice meditation at the same time of the day, in the exact location, and even wear the same clothing during the practice as all this will help elevate your spirit and help you find the flow in practice a lot easier.…
If you like, you can also create a simple meditation altar and place it in a meditation room or place a divider to separate the space from the rest of the room. Personalize your altar the way you desire so that it inspires you to sit next to it. Think of this alter as a reflection of your spiritual heart. Add a candle and fragrant incents, fresh flowers, crystals. You can add a photo of a saint or a religious symbol, or a goddess whose virtuous characteristics you desire to possess. Your altar should be a place where you want to spend time.
Of course, none of this is required for meditation, but every little bit helps to be consistent with the practice -especially if you are a beginner.
It is important to remember why you need this practice as well. So write down why you feel that you need the mediation practice. Write down your reasons. Explain in your note why meditation is essential to your self-care, your transformation, or your happiness, or whatever your personal goals may be. Be specific and detailed with your reasons, and look at your note regularly to keep yourself motivated to practice.
I encourage you to be your motivator, to be your healer. Because the truth is I can support you on your healing path, but only you -yourself- can liberate you from whatever discomfort you are experiencing. You can most definitely transform yourself if this is what you sincerely desire.
Remember that throughout the practice of meditation, the mind is alert, awake, aware, fully present in the moment. If there is any sound, you will be aware of it. If your phone rings, you will know it. You are not taking a ride on a magic carpet. You are sitting down, and you are fully present with all your senses engaged.
Because the untrained mind can quickly become disturbed or agitated, try to limit your distraction. Silence your phone, find a quiet place.
When my kids were younger and louder, I used earplugs to limit external sounds. I also set a timer on my phone to be alerted when meditation time was complete. This tip helped prevent me from checking the time every 2 minutes if the meditation was over yet. Do what you need to create the space for yourself.
Are you ready to practice meditation? Here are your steps!
Please sit down comfortably in a chair with feet firmly planted on the floor with hands in your lap, palms facing up or down. Or, on the floor in a crossed-legged position, pelvis slightly tilted. You can use a pillow to support your posture; arms stretched out to your knees with palms up or down, spine erect, chin parallel to the floor. Drop your shoulders, relax your face, relax your jaw, close your eyes and focus your inner eye either, your 3rd eye area, which is located in the middle of the forehead between the eyebrows just above the nose bridge or on your heart center. Feel yourself firmly seated, steady, and deeply rooted in your posture like a mountain.
Begin to draw your awareness inward by bringing attention to your breath. Observe your breath. All the breathing is done through the nostrils. Inhale through the nose, exhale through the nose. As you inhale, the belly expands. As you exhale, the belly contracts. Slow and deep breath.
If you are a person whose belly contracts as you inhale and expands as you exhale, slow down and try this again. as you inhale, relax the abdomen and allow your belly to expand and as you exhale, allow the abdomen to contract.
Begin to notice if there is any fragrance in the air, notice the temperature of the air, notice where the air hits your nostrils. Notice if the air that hits the nostrils feels cool or warm, notice if the air moves up into the nose bridge. Maybe it continues to move up into the forehead, maybe into the head, and then notice the way it travels out, slowly, through the nostrils.
If you notice any thoughts arise, notice the thoughts and then gently redirect your attention back to your breath.
Continue to observe your breath for the rest of this practice- until I alert you that the practice is finished.
OOOOOOOMMMMMMMMM
Please open your eyes and observe how you feel.
I hope you will continue to practice this and that this practice will support your transformation to a healthier and happier you.
CLOSING CHANTS
I want to close this meditation practice with our regular peace chants that I usually chant with my students at the end of each class:
Lokah samastah sukinu bhavantu in English: May the entire universe be filled with peace and joy, love and light! Namaste.
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Feel free to send any questions you may have or perhaps a topic you would like to be included in future episodes to hello@mariageller.com.
Next week, I look forward to introducing you to the topic of Ayurveda. Ayurveda is a sister science of yoga, and Ayurveda states that we are all born with a unique blueprint of variable combinations of earth, water, fire, air, and ether.
I am excited to demystify Ayurveda together with you and to discuss in great detail how it can support mental, physical, and spiritual health and how you can apply this holistic way of living in your everyday life now.
Thank you again for tuning in, and talk to you next time. Om Shanti. Om Peace.
Masha
POSTED BY: Maria Geller
Maria’s teaching style is described as both compassionate and powerful, and invites body awareness. Through working directly with Maria, clients feel safe enough to uncover profound sources of internal wisdom. Her techniques incorporate her extensive library of knowledge with a calm, professional, and nourishing presence.
WHAT’S YOUR DOSHA?
Ayurveda is the traditional medicine of India. It is also the oldest documented and most comprehensive, holistic medical system in the world. The ancient Ayurveda text Charaka Samhita, Sushruta Samhita, Ashtanga Samhita date back to 1,000 B.C. focusing on internal medicine, surgery, and the eight branches of Ayurveda. As a medical system, it aims to preserve good health, wellness, and wholeness, as well as be used to prevent and manage the disease.
WHICH TREATMENT IS RIGHT FOR YOU?
Living with chronic pain, or acute pain from a recent injury can deeply affect your well-being. Pain can limit activity and disturb the body’s natural ability to support you in daily life. I offer rejuvenating body treatments targeting specific areas to relieve discomfort and support the natural healing process.
HOLISTIC THERAPY
I offer wellness sessions in trauma recovery and the management of stress-related states such as anxiety, depression, or agitation to optimize your health and well-being. The sessions will help to establish supportive self-regulation practices, build up and support resiliency, support adaptability, develop locus of control, foster integration, and practice adjustment or acceptance.
YOGA FOR YOU
A balanced Yoga practice integrates various branches of Yoga to develop the physical, emotional, intellectual, and spiritual aspects of an individual.
The basic Yoga Hatha class is designed for a broad spectrum of students and is considered to be a good introduction to a wider field of Yogic philosophy and practices.
YOGA FOR YOUR CHILD
Children of all ages are welcome. I encourage children to experiment with their body and breath, mind and spirit. My Yoga classes are discovery classes in which children move from gross body awareness to subtle spiritual experience. They learn simple anatomy and age-appropriate breath work which translates into body awareness and mindfulness.
The duration of my infection is critical as treating it becomes more difficult the longer it lasts. When Toxoplasma gondii detects a threat, it retreats and forms cysts or biofilms to hide. Factors such as my immune system, medications, and supplements can trigger this hiding behavior. Unfortunately, there is no known medication that can eliminate these cysts. While concealed in a cyst, the parasite can reproduce silently without causing symptoms. However, if my immune system weakens, the toxoplasma parasite emerges from hiding. It invades various body parts, including the brain, muscle, fat, nervous system, eyes, and organs.