What Is The Meaning Of Om?

February 14, 2019February 15, 2019Autumn Adams

If you’ve attended a yoga class or visited a Hindu or Buddhist temple you have likely heard the mantra OM or AUM being chanted. The Om mantra is the most sacred mantra in both Hinduism and Buddhism. In addition, Om is also said to be the primordial sound of the Universe. The Om mantra is the most elemental of vibrations and is considered the sound of the void.

According to Patanjali, Om, the original sound, is a direct expression of isvara or God. Therefore, when we chant Om it provides a direct link to the Divine and divine knowledge. Om connects us to the Divine in vibrational form and makes our prayers and mantras more effective by increasing pranic energy.

Where did the Om mantra originate?

Om, an ancient Sanskrit letter, first appeared in the Vedas between 1500 and 1200 BCE. The main teaching on Om from the Vedas, Upanishads and Yoga Sutras is to experience non-dual awareness.

How do you pronounce Om?

The common pronunciation of Om is to pronounce the mantra with the same “o” sound as in “home”. But there are actually three sounds that make up the mantra: A-U-M or “aaah”, “oooh”, “mmm”. The sound of OM/AUM begins at the back of the throat with the “aaah” sound and ends at the lips with the “mmm” sound. When chanting the mantra OM, it fills the entire mouth from back to front, which represents the entire Universe. Similarly, when chanting Om, one can feel its vibration deep within the body. At the end of chanting AUM there is a pause or a moment of silence. This pause represents the state known as Turiya, or Infinite Consciousness.

What does the Om symbol mean?

If you look at the symbol for OM you will see three curves, one semicircle, and a dot at the top. In addition, each portion of the symbol contains not only the sounds of the mantra but deeper symbolism and meaning.

The large bottom curve symbolizes the waking state, A.
The middle curve signifies the dream state, U.
The upper curve denotes the state of deep sleep, M.
The dot signifies the fourth state of consciousness, Turiya.
The semi-circle at the top represents Maya or illusion. Therefore, it is the illusion of Maya that is an obstacle to accessing our highest self.

The three sounds of the om mantra represent the various trinities:

Brahma, Vishnu, and Shiva (creator, preserver, destroyer)
The past, present, and future
The waking, dreaming, and dreamless states
Heaven, earth, and underworld

In David Frawley’s book, Mantra Yoga and Primal Sound, he says:

“Om is the prime mantra of the Higher Self, or Atman. It attunes us with our true nature. It is the sound of the creator, preserver and destroyer of the universe, who is also the inner guru and prime teacher. It reflects both the manifest and un-manifest Brahman, sustaining the vibration of being, life, and consciousness in all worlds and all creatures.”

The mantra Om is directly linked to the sixth and seventh chakras, Ajna and Sahasrara respectively.

Sound and vibration are powerful tools for healing and transformation. Exploring the mantra OM, and the power of sound can remind us to treat our words and thoughts as sacred, creative, and divine. What we think and say, we manifest.

Nikola Tesla said, “If you want to find the secrets of the universe, think in terms of energy, frequency and vibration.”

How Mindfulness Can Help With Mood Disorders

November 29, 2018October 30, 2020Autumn Adams

Mindfulness is a much used method of relaxation and it can help you with a lot of different issues.

Some people have a little bit of a misconception about mindfulness and about meditation in general.

People often try to meditate in order to help deal with things like anxiety and depression and find it to be an ineffective treatment.

In some cases, it is ineffective and it’s never going to cure your condition completely. However, a lot of people just don’t actually know how to properly practice mindfulness.

It’s not about sitting down in a quiet room, closing your eyes and taking deep breaths. It’s something that takes a lot of effort and a lot of concentration.

True meditation has a history of reducing the symptoms of certain mood disorders when you master it. There are a few different ways to meditate, the most effective for this is mindfulness, although any type of meditation practice can help reduce stress, improve learning and memory, and improve emotional regulation.

Practicing mindfulness can help you a lot in dealing with some of the most debilitating mood disorders. Here are a couple that you can use it for:

1. Bipolar Disorder

As we’ve already said, it’s not going to cure your bipolar disorder completely, but it can help give you some relief from the symptoms.

Oftentimes, people who suffer from bipolar disorder will find it complicated if they are feeling stressed.

The disorder causes extreme highs and lows in the mood of those who suffer from it and when you’re stressed, these highs and lows can fluctuate much more aggressively and unpredictably.

And then people are likely to get even more stressed as a consequence of feeling the effects of bipolar disorder.

Practicing mindfulness will help you to stabilize your mood. When you’re practicing, the goal is to focus on how you are feeling at that very moment and be completely aware of all sensations.

Doing this will allow you to develop an awareness of anything that could potentially be causing your stress and how you are feeling in that moment.

By having this awareness, you can disengage from these thoughts and feelings and allow yourself to relax more easily.

This will help with the stress problem but it will also give you an understanding of your mood imbalance which will allow you to feel more at ease with your feelings.

Again, this won’t cure this or any of the mood disorders we’ll be discussing but it should help you feel better.

2. Anxiety

Anxiety is not always a mood disorder. Many people just suffer from some form of anxiety in their lives but there is something called General Anxiety Disorder, or GAD.

This is one of the more common mood disorders and there are a lot of sufferers around the world, but it’s also one of the easier ones to deal with.

Mindfulness can treat regular sufferers of anxiety, but it can also be used as a treatment for the effects of GAD too.

Anxiety is yet another problem that happens as a consequence of stress. Stress is something that people should be more familiar with because it causes many mental issues.

The stress of anxiety, in particular, is caused by unproductive worries which people assign too much power too.

Thoughts that wouldn’t normally be a cause for concern for most people but that the anxiety sufferer makes too big of a deal out of in their own mind.

The thing about mindfulness though, is that it will give you a chance to really focus on these thoughts and put them into perspective in your mind.

You can make it clear to yourself why you are thinking these thoughts and why they are irrational.

You will have to train your brain to think differently and the only way to do that is to put an active focus on actually thinking.

After practicing mindfulness for a while, you’ll begin to recognize these thoughts in your day-to-day life and deal with them as you would while meditating.

effects of yoga on the respiratory system mindfulness

3. Depression

Much like anxiety and bipolar disorder, depression is an issue that can be severely complicated by stress.

In the case of serious, clinical depression, you should probably seek professional help which will potentially result in prescribed medication, but mindfulness is helpful for side effects.

Some of these side effects of depression are things like forgetfulness, difficulty concentrating, insomnia and a general distortion of thinking.

Practicing mindfulness will stabilize all of these specific symptoms by allowing you to understand the thoughts that are contributing to them.

Your depression will not disappear by practicing mindfulness, but you can prevent it from infiltrating your life in other ways.

Depression can completely take over your livelihood if you allow it to. Mindfulness ensures that you maintain a relaxed outlook and balance of your thoughts.

Conclusion

So to sum up, many of these mood disorders are amplified by stress and some of them are even caused by it.

As we’ve said repeatedly, meditation won’t fix your mood disorders, but by eliminating stress it can help you control how the disorders affect you.

Demystifying Meditation: Nine Different Meditation Practices

January 16, 2017September 21, 2020Autumn Adams

There are many, many different types of meditation practices. When you google “types of meditation” the results can be pretty overwhelming, especially when you’re not sure what you’re looking for or what you like. This is a paired down list of popular meditation practices. The most popular type of meditation in recent history is mindfulness meditation with it’s many health benefits and abundant research.

Nine Meditation Types For Beginners

Mindfulness Meditation

Since mindfulness meditation is the most popular meditation practice today I’ve put it in the number one spot. You’ve probably heard of it before, but may not know what it is or how it is different from other meditation practices. Mindfulness meditation is simply paying attention to the present moment and being aware of all the sensations, thoughts, etc. that arise without judgement or attachment. Here is a cool video from Jon Kabat Zinn about how a mindfulness meditation practice lights up different parts of the brain and here is a link to get you started with a mindfulness practice.

2. Transcendental Meditation

Transcendental meditation doesn’t seem to be as popular today as it was in the past, but there is still a substantial community worldwide. Transcendental meditation (TM) was made popular by the Beatles who learned the technique from Maharishi Mahesh Yogi. It has it’s roots in religion and involves mantra (sound) repetition for 15-20 minutes twice daily. Transcendental meditation teachers are required to undergo a certified training before they can teach and share the practice and students are initiated into the practice.

Much research has been done on the technique, but the research has been poorly conducted and unfortunately is of little scientific value. But honestly, any form of meditation is likely to create positive changes in your life, so why not try TM.

3. One of my favorite meditation practices: Mantra or Japa

Similar to Transcendental Meditation, mantra and japa meditation involve the repetition of a mantra, sound or divine name. This type of meditation practice is often practiced with a mala. A mala is a necklace, similar to a rosary, with 108 beads on it. The mantra is repeated 108 times either softly spoken or internally repeated. This type of ancient meditation practice is used in many different religious traditions like Hinduism, Buddhism, Jainism and Sikhism. You could even say it is similar to praying with a rosary.

A handmade green sandalwood meditation mala.

4. Guided Meditation: Chakras, Third Eye, Breath, Journey & More

Guided meditations are wonderful for those who need a bit more guidance and whose minds tend to wander off. Guided meditations can focus on visuals, energetics, sounds, the breath, emotional states and much more. There are many apps you can use on your phone or ipad. Choose your length of practice, the teacher, the focus and get started.

5. Trataka Meditation (also spelled tratak)

Trataka is a form of meditation where one focuses the eyes on one point. Very commonly trataka is performed while gazing at a candle flame. Eventually you may want to close the eyes. When the eyes are closed envision the candle flame in all of it’s detail. Hold this vision of the flame as long as you can and when it dissipates you may end your meditation practice. Slowly open your eyes. Don’t look directly at the flame again right after your meditation. You may need eye drops if the eyes feel dry or strained.

6. Focused Attention- Zazen, Breath, Mantra, etc.

In focused attention meditation the mind is focused on one thing; that one thing could be the breath, sensation in the body, a mantra, an object, etc. The attention is held on this one thing. As thoughts come up, and they will, the mind’s focus is guided back to it’s original point of focus.

7. Metta- Loving Kindness

Metta, or loving kindness, meditation is a practice of sending love to oneself, a good friend, a neutral person, a difficult person, all four of them equally and then eventually to the entire universe. This exercise is excellent for cultivating compassion. Here is a Loving Kindness Meditation with Jack Kornfield.

Loving kindness meditation is kind of like a hug for the soul.

8. Vipassana

Vipassana often begins with awareness on the breath and then moves to a practice that includes noting external stimuli without becoming attached to the source of the stimuli. An example could be if you hear a motorcycle drive by label it “hearing”, not motorcycle or if you notice a sour taste in your mouth instead of labeling it sour note it as “taste”. Noting the sense that recognized the external stimuli. It is very common to attend vipassana retreats where one has the opportunity to delve deep into a meditation practice.

9. Yoga Nidra

I hesitate to include yoga nidra on this list because I don’t necessarily consider it a meditation practice. Yoga nidra is “yogic sleep” and it is a way to access the unconscious and subconscious mind. It is a guided practice, similar to that of a guided meditation. Yoga nidra induces a state of deep relaxation and yoga nidra has a multitude of benefits. If you’re wondering what yoga nidra is or what it is like, I have a yoga nidra script inspired by the natural world here.

Not sure where to start? Google your local community and see what’s available. You might be surprised to find local meditation groups and meditation teachers that would be more than happy to take you under their wing. Another option is to go on a yoga and meditation retreat. On retreat you’ll often practie a few different meditation practices and you’ll have an opportunity to talk to others and share experiences.

Good luck on your meditation practice. Feel free to shoot me a private message if you have any questions via our contact form.

Love and Light,

Autumn

What is Dinacharya?

August 24, 2016November 1, 2016Autumn Adams

What is dinacharya?

Dinacharya is the daily ritual to live a healthy and balanced life according to the ancient tradition of Ayurveda. Ayurveda is yoga’s sister science. The two traditions have been practiced side-by-side for thousands of years. Yoga supports many of the functions of Ayurveda and Ayurveda supports many of the functions of yoga, so the two are often intertwined.

Most humans, especially in the United States, don’t have time to practice the full dinacharya practice… it’s just not practical with jobs, kids, etc. I’d rather not bore you with too much information, so here is a list of a fairly attainable morning practice of dinacharya…. but it’s still 13 items!!! Okay, but lets be honest you most likely at least do 5 of them already without thinking about it.

1. Rise early before the sun.

I’m not going to lie the morning hours are beautiful and peaceful, but I am kapha and getting out of bed in the morning is often the hardest part of my day. No joke. At least one day a week though I wake up before 5:00 am and I’m probably better for it.All my kaphas out there…. you understand how hard it is to get out of bed early (early I mean 6-7 am), but if you can stomach it just try to get up at 4:30 am or even 5 am before the first kapha cycle of day begins (first cycle: 6-10am; second cycle 6-10pm). According to Dr. Vasant Lad, the leading Ayurvedic doctor in the United States, “It is good to wake up before the sun rises, when there are loving (sattvic) qualities in nature that bring peace of mind and freshness to the senses. Sunrise varies according to the seasons, but on average vata people should get up about 6 a.m., pitta people by 5.30 a.m., and kapha by 4.30 a.m. Right after waking, look at your hands for a few moments, then gently move them over your face and chest down to the waist. This cleans the aura.”

2. Drink a large glass of warm lemon water.

Well this one is easy. Slice up a lemon and squeeze it into some warm water. Drink your lemon water before anything else goes in your body (including coffee). Warm lemon water helps jump start your metabolism and digestion and also flushes the kidneys.

3. Wash face and clear out sinuses with neti pot.

Likely you already wash your face in the morning, but using a neti pot might be new to you. To be honest I don’t neti pot everyday, but I do use it when I feel congested, when I am experiencing allergy symptoms, or suspect that I might be getting sick. I also will use my neti pot if I plan on having an extensive pranayama session. Want to try out using a neti pot? Watch this Web MD video first (also, please feel free to contact me if you have questions).

4. Scrape tongue.

Yep, give it a good scrape before you brush your teeth. The build up of ama (toxins) in the body is what causes that white filmy layer on the tongue. The practice of tongue scraping takes just a couple of seconds and helps improve overall oral health. You can purchase tongue scrapers at most natural food stores like Whole Foods or Natural Grocers.

5. Brush teeth.

Brush your teeth. Please tell me you’re already doing this!

6. Evacuate your bowels.

It’s time to go number 2. The warm lemon water should assist with emptying your bowels. In a perfect world you would relieve yourself within one hour of getting out of bed. When we are unable to evacuate our bowels a build up of toxins within the body can occur. Anyone else get headaches when the plumbing isn’t working right? I do… and it’s terrible. If the whole morning routine is new to you it may take a couple of days to get into the rhythm. Don’t stress.

7. 10-20 minutes of yoga.

Once you’ve had your bowel movement begin your yoga practice. A few simple stretches and movements to the body can help “clear out the cobwebs” that built up overnight and improve mood and overall wellbeing.

8. 5-10 minutes of pranayama or breathing exercises.

A very simple pranayama exercise would be 1:1 ratio breathing. An example would be inhale for 4 counts and exhale for 4 counts. Another option would be to practice nadi shodana (alternate nostril breathing). If you will be venturing into more stimulating/challenging pranayama exercises please consult with your yoga/pranayama teacher. You may even want to consult with your doctor.

9. 5-15 minutes of meditation.

I recommend practicing meditation seated and not lying down. Find a comfortable seat in a comfortable quiet place. A simple meditation would be to follow the breath as it flows in and out of your body. There are also plenty of meditation apps that you can use for a guided practice.

10. 5-10 minute abhyanga.

Abhyanga, the self massage, is the best part of dinacharya. Use a warmed sesame or coconut oil and massage the limbs in long strokes, the joints and abdomen in circular strokes. Don’t forget your back, scalp and face. (I have sensitive skin, so I use a different blend on my face than on my body.)

11. 10-20 minute oil pulling.

Oil pulling might take a little time to get used to. Oil pulling clears out any residual bacterial buildup in the mouth. It improves breath and overall dental health. Use a tablespoon or so of coconut oil and swish it around in your mouth for 10-20 minutes. Spit it out when you’re finished. Do not swallow the oil. You can oil pull while you’re doing your self massage or while showering to save time.

12. Shower or bathe.

Yep, hop in the shower or bath and you’re good to go.

13. Eat breakfast.

Eat a healthy, balanced breakfast.

I’d love to hear about your morning ritual. What do you do to make sure your day gets started on the right foot?

Love and Light,

Autumn

18 Tips to Freshen Up Your Yoga Practice

August 18, 2016September 8, 2016Autumn Adams

What happens when you get bored with your yoga practice? I know that it happens to me. When I fall off the yoga wagon, especially as a yoga teacher, I begin to have feelings of guilt sneak in. Feelings of “I’m not good enough” or “How can I teach yoga if I’m not practicing?” So I want you to know that I’ve been there. I feel your frustration, your dismay, your guilt… I’m here to tell you to “let it go”. I’m not going to tell you to stop practicing, but I will encourage you to let your yoga practice take on a different form. Here are my tried and true tips for getting over your boredom and feeling good about your yoga practice again.

Take class with a different teacher. I might get some flack here from other yoga instructors for saying this, but it’s okay to explore. It’s okay to skip your regular class and drop-in to another teacher’s class. Each teacher has their own style, their own way of cueing, and their own way of formatting their classes…. going to another teacher’s class gets you out of your rut and out of autopilot. You will likely experience different poses (woohoo!) and different benefits and alignment cues that you can bring back to your regular classes. And hell we all suffer from avidya (ignorance), which means that our own teacher can give us the same message every class and we may not be ready for it, so we don’t hear it… well you might be ready for it in another teacher’s class… or they may word it in a way that it is more relatable to you.
Incorporate more pranayama, meditation and chanting. For most of us, myself included, we get stuck in asana land. I love asana land! It’s fun and pretty and challenging, but sometimes we forget about the other parts of yoga like pranayama, meditation, chanting. Learn some new pranayama (kapalabhati, brahmari, sitali, ratio breathing, etc.). Kick start your meditation practice. There are so many meditation resources out their now (including apps that make it ridiculously easy to practice). Or delve into the world of Bhakti and learn a new chant or two.
Go on a retreat. Attending a yoga retreat (or teacher training) is a great way to get your asana in gear! It’s okay to spend a little extra money on YOU, on YOUR development, on YOUR growth. Don’t feel guilty about it. Go on a retreat with your favorite teacher OR one you’ve been following on social media OR be bold and courageous and book with someone you find online in a destination you’ve always wanted to check out (I would recommend doing some homework before you hand over your hard earned cash though).
Try a new-to-you style of yoga. If you always practice Bikram, try vinyasa. If you always practice vinyasa, try yin. Maybe delve into the world of Ashtanga Yoga… why not? Be adventurous in your yoga practice.
Change your environment. If you always practice in a yoga studio head on over to the local gym and try one of their classes. Or find an outdoor class at a local park or lodge. Seek out SUP yoga (yoga on stand up paddleboards)… you’ll get an awesome work out, be challenged in new ways and likely you’ll get wet… at least at your first class.
Schedule up some yoga playtime. Connect with one of your yoga buddies and schedule some time to just play… maybe play with a little Acro yoga or partner poses or help each other work on those inversions and arm balances. Likely you’ll have fun in the process and make/keep a good friend too.
Karma yoga. Okay it’s not asana, but it’s equally important. Find a volunteer gig at a local community center, teach a yoga class for underprivileged kids… even better get your yoga buddies together and do a little karma yoga as a group.
Find another hobby. Eek! I know I said it, but it’s okay to branch out. I would recommend finding another active hobby like mountain biking or tennis… something that gets your body moving. Being active in other ways will make you appreciate your yoga practice that much more… especially when your muscles start to get tight and that range of motion you used to take for granted is gone.
Read a yoga-ish book. I recommend How Yoga Works by Gesne Michael Roach and Christie McNally
Take a trip. Allow yourself to be inspired by giant trees, mountains, lakes and even the hustle and bustle of a new city. Strike a pose and have fun with it. Put your feet in the dirt. Swim out to that tiny island in the lake. Enjoy the sun on your skin.
Get a new mat or yoga leggings. I know, I know. Not very yogic of me, but whatever. Buy yourself something nice. Get a new Manduka mat in a fun color or get those wild and crazy patterned Liquido leggings you’ve been eye-ing forever. Give yourself a little extra incentive to get on your mat.
Change your playlist. Okay this only applies if you practice at home, but music can have a huge impact on your practice and your mental state.
Sign up for one of the online yoga class platforms. Create a home practice, try new teachers, practice when it works for you. Love it.
Join a social media yoga challenge. A fun way to connect with other yogis, see new postures and new variations of familiar postures. Have fun with it.
Focus on a specific body part or type of pose. Perhaps strengthening or lengthening the hamstrings. Focus on backbends or inversions. Perhaps focus on opening up your hips. You get the picture. Give yourself something to explore and also something to work toward.
Schedule up a yoga and wine night with your friends. Why not? Yoga doesn’t have to be in the studio to be wonderful. Take turns teaching and follow it up with a glass or two of wine and some snacks.
Practice shorter practices. Set a timer and allow yourself to be present on your mat for 5, 10, 20 minutes. Keep it simple so you don’t get discouraged.
Go on a weekend yoga getaway. There are so many options these days. Go to a festival, conference, workshop or retreat in a different city or state. You’ll have the opportunity to get your practice back on track, explore a new place and make new yoga friends.

You don’t need to be perfect. You don’t need to practice 5 times a week. It’s okay to be inspired by other things. Your practice will always be with you. Know that your practice doesn’t need to look like everyone else’s practice. Remember it is YOUR PRACTICE. It is yours and yours alone AND it is a practice. Don’t beat up on yourself. Dig deep find that inner fire. It’s there. We will see you on your mat when you’re ready.

Yogis do you have any other tips or tricks you use when you get bored with your yoga practice? I’d love to hear them.

Love and Light,

Autumn

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Autumn Adams

Owner, Founder, & Retreat Leader at Ambuja Yoga

Autumn founded Ambuja Yoga in 2014 to share her love of adventure, yoga, and travel with her fellow yogis. Ambuja Yoga has morphed into more than she could have ever dreamed and she is thrilled to have a "job" she loves. She is forever grateful for the opportunity to facilitate personal growth and self love through yoga while taking yogis to off-the-beaten-path destinations worldwide. Follow Autumn on Instagram @autumnadamsyoga.

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