5-Minute Mindfulness (21 page)

PRANAYAMA: CONTROL OF BREATH

Pranayama
is the fourth limb of yoga. In Sanskrit,
prana
is the cosmic energy that manifests in the breath.
Ayama
means expansion, increase. So pranayama is the process in which the prana is developed and strengthened in the body, purifying the nervous system and increasing the person’s vital life energy.

As we have seen, the deep breathing of pranayama calms and focuses the mind. It is the combination of asana and pranayama that prepares us for deeper levels of concentration and consciousness by refining and strengthening the nervous system and the body’s subtle energy.

PRATYAHARA: WITHDRAWAL OF THE SENSES

The next limb of yoga is
pratyahara
. It is the bark of the tree of yoga, which protects the tree, insulating it from the outside elements and enabling the inner energy to flow unimpeded. As the mind begins to calm and the attention settles, an inward focus is possible, no longer distracted by external events. The sense organs (eyes, ears, nose, mouth, skin) draw in from the periphery to the core to observe the inner world.

Pratyahara occurs when you are so totally absorbed in an activity that you become unaware of outside stimulation. You could be in the middle of Grand Central Station in New York City without seeing, hearing, smelling, feeling, or tasting anything.

IN THE ZONE

Immersed in a yoga pose, you become totally focused on the breath and the internal actions of the pose. Athletes commonly call this state “being in the zone.” Here the process of self-discovery and evolution, with the body as the experimental laboratory, continues at a more refined level.

DHARANA: CONCENTRATION

The ability to focus without distraction leads to the next limb of yoga called
dharana
. Dharana is the sap of the tree of yoga, carrying the energy and the concentration deeper inside the individual. Dharana is the one-pointed, steady focus of the mind on one object at a time. Extended periods of concentration lead to meditation.

THE TOOTH BRUSH EXERCISE

It is possible to begin the practice of dharana with simple everyday activities. Focus on brushing your teeth. Observe how the bristles on the toothbrush move back and forth against your teeth, how the toothpaste tastes. This is
mindfulness
. There are abundant opportunities to practice it all day long.

DHYANA: MEDITATION

Meditation, or
dhyana
, is the seventh limb of yoga. It is the flowers of the tree of yoga, the blooming of the focused mind. Dhyana is the uninterrupted flow of concentration. This is different from the previous stage of dharana, as the ability to focus has been honed to the point where the concentration lasts for prolonged periods of time, without the one-pointed focus. Instead, the focus is expanded throughout the individual’s consciousness. The mind has grown quiet, thoughts are at a minimum, and the experience is one of stillness.

The mindfulness state we achieve with meditation serves as a counterbalance to our crazy, busy lives—and sets the stage for enlightenment.

SAMADHI: ENLIGHTENMENT

The last limb of yoga is
samadhi
. It is the fruit of the tree of yoga, the harvest or reward of dedicated yoga practice. Samadhi has been variously described as a state of ecstasy, enlightenment, and a transcending of everyday reality, where you commune with the divine and interconnect with all living beings. This is a state of peace and completion, expanded awareness, and compassion with detachment (being
in
the world but not
of
it). Have you experienced moments of ecstasy or flashes of insight and knowingness that go beyond our smaller daily lives? Those aha! moments are a taste of samadhi.

“Regulate the breath, be happy, link the mind with the Lord in your heart.”

—K
RISHNAMACHARYA

CHAPTER 10

BE A MINDFUL MYSTIC

“We have come into this exquisite world to experience ever and ever more deeply our divine courage, freedom and light!”

—H
AFIZ

Mysticism is a spiritual path by which we achieve direct communion with the transcendent, or ultimate reality, or God. Regardless of tradition, it’s a path you follow by heart rather than intellect. Mystics call on the power of images, music, chanting, dance, poetry, and more to encourage and enhance this mystical union with the divine.

In this chapter, we’ll explore the many ways in which we can call on the mystical practices from a number of traditions to live a more mindful life.

SUFIS AND THE WHIRLING DERVISH

Sufism is the mystical branch of Islam. The first Sufis date back to the first century, following the Hegira, or flight of Mohammed from Mecca to Medina in 622. Their name is derived from the Arabic
suf
(“wool”) because they wore white woolen robes. The movement came into being as a reaction against the warrior cult of the Umayyads. The Sufis chose a mystical path and moved toward an esoteric interpretation of Islam.

Despite its mystical approach, in Sufism there is a science of achieving unity with God that is the central aim of the practice. It is outlined in three stages:

1. Sair ita Allah: Progress toward God, which leads to
fana

2. Sair fi Allah: Progress within God,which includes the experience of divine unity and acquiring divine attributes in the process, which is
baqa

3. Sair ‘ani Allah: Progress beyond God, which is attainment of nonexistence, the permanent state of fana

The third stage cannot be approached through study or teachings. It can only be approached through direct experience, which has four components:

1. Dhikr: Chanting the name of God

2. Riyadat: Ascetic practices such as fasting

3. Inkisar: Detachment from worldly things and conditions

4. Subha: Surrendering the ego to the absolute reality

The poet Rumi advocated the calling of the divine name as the supreme approach to awakening the divine presence within. In the Sufi tradition, this is performed in conjunction with rhythmic breathing.

FIVE PURIFICATIONS OF THE SOUL EXERCISE

The exercise that prepares you for rhythmic breathing is the five purifications of the soul. The universal elements are the focal points, being earth, water, fire, and air. Begin at sunrise if possible, when the elements are at their peak. Stand upright.

Breathe slowly and deeply, keeping in mind the energy of the earth. Visualize it as the color yellow, entering your body as you inhale through the nose. The earth element travels upward from the ground, through your spine to your crown. As it does so, the earth filters out all impurities. It returns to the ground when you exhale through the nose. Repeat this four more times.

Breathe slowly and deeply, keeping in mind the energy of water. Visualize it as the color green, entering your nose as you inhale. The water element moves upward from the stomach, through your spine to your crown. As it does so, the liquid washes away all impurities. It exits from your stomach when you exhale through the mouth. Repeat this four more times.

Breathe slowly and deeply, keeping in mind the energy of fire. Visualize it as the color red, entering your body through your heart as you inhale. The fire element moves upward to your crown. As it does so, the fire burns away all impurities. It exits from your heart when you exhale through the nose. Repeat this four times (a total of five).

Breathe slowly and deeply, keeping in mind the energy of air. Visualize it as the color blue, entering your body through all of your pores as you inhale. The air element moves through all the organs and tissues, blowing away all the impurities. It exits through the pores when you exhale through your mouth. Repeat this four times (a total of five).

Invoke the Name of God

Following the breathing purifications, recite the divine name. In Islam, the names of God are manifold, but there is only one God. This dictate is cited in the Qu’ran and becomes the Sufi mantra for awakening the divine presence within: “There is no God but God: and Muhammad is his prophet” (
La ilaha illa-llah: Mohammedan rasul Allah
).

EXPERIENCE THE DIVINE

Sufism is an expression similar to Bhakti Yoga, the experience of seeing the divine presence in everything and honoring that divinity. There is simplicity in this approach, along with a rich and resonant love that transcends (but also includes) the personal realm. However, the Sufis depart from the Bhakti Yoga tradition in that they do not revere gurus or teachers. Rather, they seek truth within themselves. Only angels can guide them.

“Melt yourself down in his search:

venture your life and your soul

in the path of sincerity;

strive to pass from nothingness to being,

and make yourself drunk with the wine of God.”

—Hakim Sanai

THE WHIRLING DERVISH OF THE SOUL

In the West, Sufi dancing—also known as dance of the whirling dervishes—has drawn considerable interest. There is some hesitation, however, for women to participate due to the traditionally segregated nature of Islam. Even though women played a significant role in the life of Muhammad, prevailing customs keep much of the practice separated for men and women.

Unless you are a member of a Sufi
tariqa
, the modern experience of Sufism is limited to viewing dervish performances in theaters and events in some Muslim countries. Participation by outsiders is limited, although spiritual pilgrims are always welcomed.

ECSTATIC DANCE, USA

Here in the West, a movement called Dances of Universal Peace was established in the 1960s to explore Sufi dancing as a meditative art form.

The program of Dances of Universal Peace seeks to unite participants of all religious persuasions in the experience of sacred dance. A typical gathering begins with a rhythmic walking meditation in a circle to unify the participants in mind. Then, music accompanies simple dances around the circle. There is an emphasis on meeting with each person in the circle through turning and greeting. This is an important aspect of acknowledging the oneness of all present.

Dance of the Divine Exercise

Sacred dance is not a new idea, and many indigenous cultures use dance as a major component in their practices. The fusion of the senses with mind can allow you to transcend ordinary consciousness and enter exalted states of mind and feeling.

You can do your own version of ecstatic dance at any time. Put on some music that inspires you—kirtan, African tribal music, folk music, etc.—and let yourself go.

Mantras or phrases of sacred names are also incorporated into the modern Sufi dances. There are recitations of the many words for God: Allah, Yeshua (Jesus), Buddha, and Rama (among many others). The recitations are chanted to the rhythm of the music.

Many nondenominational groups around the world now sponsor Dances of Universal Peace on a recurring basis. There are local chapters in some major U.S. cities, and events are held at Unitarian churches and on university campuses.

There are also dance experiences offered at yoga and retreat centers around the country by yoga and movement teachers who guide you to experience the healing, fun, and ecstatic rhythms of life through music and dance. These events, classes, or workshops vary in how much the teacher leads and how much you are free to move around the space in any way you want. JourneyDance, YogaDance, Soul Motion, Shake Your Soul, and 5 Rhythms are some of the numerous options out there. There’s bound to be a teacher and event near you. You could pop in for one class or sign up for a whole workshop or teacher training and dance, dance, dance.

THE SIKHS: A FUSION OF MYSTICAL TRADITIONS

In the fifteenth century, a religious teacher in what is now Pakistan attempted to remedy the segregation of the sexes and classes in religious practice. In addition, he also sought to reconcile the prevailing religions of his day: Islam, Hinduism, and Buddhism. Guru Nanak founded the Sikh (“disciple”) movement, a mystical sect that practiced trance meditation and believed in one God and harmonious living.

Nanak wrote the
Jap-ji
, a collection of poems that is now the Sikh guiding principle. He spoke of union with the divine presence and methods by which it could be realized. His spiritual approach was a fusion of Bhakti Yoga and Tantra Yoga with Sufism. One of the mantras of the practice expresses this cohesion:

Eck Ong Kar Sat Nam Siri Wha Guru.

The Supreme is One, His names are many.

THE FIVE ELEMENTS MEDITATION

Sikhs also recognize the elemental forces that Sufism presents, although they are associated with qualities of mind:

Earth teaches us patience and love;

Air teaches us mobility and liberty;

Fire teaches us warmth and courage;

Sky teaches us equality and broadmindness;

Water teaches us purity and cleanliness.

We will imbibe these qualities in Nature

For our personalities to be fuller, happier, and nobler.